ISSA Strength & Conditioning Updated Actual
Question and Answer (2026/2027) | Grade
A+
• Performance training steps -✓✓ Balance
Strength and endurance
Power
• Essential strength movements -✓✓ squats hip hinges rows
• Power -✓✓ Strength+speed
• Aacessory exercise -✓✓ Lower intensity
• Common accessory exercises -✓✓ reverse lunges
Stability ball work
Pull ups
Core
Cable work
• Accessory exercise purpose -✓✓ activation active rest isolation
• Warm -✓✓ Activation
• Accessory exercises provide great supersets -✓✓
• Tabata -✓✓ Izumi tabata
8rounds
30 sec intervals
20 sec work
10 sec rest
4 min
Max effort and speed
Only Increases aerobic and anaerobic fitness
Raises metabolic rate 24 hrs after workout
• Sleep -✓✓ Physical repair
Immune function
Foreign invaders are kicked out
7-9 for adult
Athletes 8-10
T cells become more effective
, • Linear Periodization -✓✓ an inverse relationship exists between volume and intensity.
In the early stages of the off-season, an athlete performs the highest volume of work
with a low intensity, and skill and technique training are minimized at this time. During
the months leading up to the season, intensity and skill training increase as volume
decreases. Once the season begins, athletes are close to their highest level of intensity
and lowest level of volume. This helps to build explosive power for their sport while
allowing time and energy for practice or competition. As the season progresses, volume
and intensity decrease to manage fatigue while skill training increases. At the end of the
season, volume and intensity significantly decrease, or training ceases, to promote
recovery.
• LINEAR PERIODIZATION -✓✓ training progression with an inverse relationship
between volume and intensity.
• NONLINEAR PERIODIZATION (NLP): -✓✓ A training progression with variable
training volume and intensities.
• Conjugate periodization -✓✓ consists of training two or more strength qualities during
a week and works well with powerlifters and explosive athletes. Programs alternate
between upper- and lower-body workouts throughout the week, allowing athletes to
perform higher volumes of work for each movement pattern or major muscle group.
With nonlinear periodization athletes can improve one fitness quality, such as maximal
strength, without losing other strength qualities.
• CONJUGATE PERIODIZATION -✓✓ Training two or more strength qualities during a
week.
• Undulating periodization -✓✓ varies in volume and intensity during each workout or
week. With daily undulating programs, the parameters change each day or in each
workout. With weekly undulating programs, the parameters change each week.
• UNDULATING PERIODIZATION -✓✓ a training program varying volume and intensity
during each workout or week.
• TAPERING -✓✓ To counteract training fatigue, an athlete's training can often be
tapered to achieve peak performance at the time of competition.
• The preparation phase consists of the following three components, each relating to a
level of specificity for a given sport:
General physical preparation (GPP)
Specific physical preparation (SPP)
Sport-specific preparation (SSP) -✓✓
Question and Answer (2026/2027) | Grade
A+
• Performance training steps -✓✓ Balance
Strength and endurance
Power
• Essential strength movements -✓✓ squats hip hinges rows
• Power -✓✓ Strength+speed
• Aacessory exercise -✓✓ Lower intensity
• Common accessory exercises -✓✓ reverse lunges
Stability ball work
Pull ups
Core
Cable work
• Accessory exercise purpose -✓✓ activation active rest isolation
• Warm -✓✓ Activation
• Accessory exercises provide great supersets -✓✓
• Tabata -✓✓ Izumi tabata
8rounds
30 sec intervals
20 sec work
10 sec rest
4 min
Max effort and speed
Only Increases aerobic and anaerobic fitness
Raises metabolic rate 24 hrs after workout
• Sleep -✓✓ Physical repair
Immune function
Foreign invaders are kicked out
7-9 for adult
Athletes 8-10
T cells become more effective
, • Linear Periodization -✓✓ an inverse relationship exists between volume and intensity.
In the early stages of the off-season, an athlete performs the highest volume of work
with a low intensity, and skill and technique training are minimized at this time. During
the months leading up to the season, intensity and skill training increase as volume
decreases. Once the season begins, athletes are close to their highest level of intensity
and lowest level of volume. This helps to build explosive power for their sport while
allowing time and energy for practice or competition. As the season progresses, volume
and intensity decrease to manage fatigue while skill training increases. At the end of the
season, volume and intensity significantly decrease, or training ceases, to promote
recovery.
• LINEAR PERIODIZATION -✓✓ training progression with an inverse relationship
between volume and intensity.
• NONLINEAR PERIODIZATION (NLP): -✓✓ A training progression with variable
training volume and intensities.
• Conjugate periodization -✓✓ consists of training two or more strength qualities during
a week and works well with powerlifters and explosive athletes. Programs alternate
between upper- and lower-body workouts throughout the week, allowing athletes to
perform higher volumes of work for each movement pattern or major muscle group.
With nonlinear periodization athletes can improve one fitness quality, such as maximal
strength, without losing other strength qualities.
• CONJUGATE PERIODIZATION -✓✓ Training two or more strength qualities during a
week.
• Undulating periodization -✓✓ varies in volume and intensity during each workout or
week. With daily undulating programs, the parameters change each day or in each
workout. With weekly undulating programs, the parameters change each week.
• UNDULATING PERIODIZATION -✓✓ a training program varying volume and intensity
during each workout or week.
• TAPERING -✓✓ To counteract training fatigue, an athlete's training can often be
tapered to achieve peak performance at the time of competition.
• The preparation phase consists of the following three components, each relating to a
level of specificity for a given sport:
General physical preparation (GPP)
Specific physical preparation (SPP)
Sport-specific preparation (SSP) -✓✓
