ISSA TRAINER EXAM WITH 100% CORRECT ANSWERS 2023

ISSA TRAINER EXAM Muscular, cardiopulmonary, and metabolic adaptations to exercise are known as the training effect. (T/F) - Correct answer-True The body's automatic tendency to maintain a constant internal body environment through various processes is called: - Correct answer-Homeostasis BMR stands for - Correct answer-basal metabolic rate Anabolism and catabolism occur at the same time throughout the body. (T/F) - Correct answer-True A calorie is a unit of heat. (T/F) - Correct answer-True The preferred unit in metabolic studies and nutrition labels is the kilocalorie (kcal). (T/F) - Correct answer-True The primary (not the 'initial') fuel during endurance exercise is: - Correct answer-Fatty acids The molecule used for storing and transferring energy in the body is called: - Correct answer-Adenosine triphosphate (ATP) The ATP/CP pathway is the primary pathway used for activities lasting two minutes or greater. (T/F) - Correct answer-False About 98% of the human body is composed of only six elements: oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorous. (T/F) - Correct answer-True The respiratory system is responsible for: - Correct answer-- Supplying oxygen to the body - Eliminating carbon dioxide in the body - Helps regulate the body's pH balance The circulatory system consists of: - Correct answer-Heart, arteries, and veins The nervous system is made up of the: - Correct answer-peripheral nervous system and central nervous system Excretion is one function of the digestive system. (T/F) - Correct answer-True Hormones are classified as: - Correct answer-Steroids, Amino-Acid derivatives, Peptides Hemoglobin is an oxygen-transporting protein in red blood cells. (T/F) - Correct answerTrue The main purpose(s) of hormones is/are to: - Correct answer-- Alter the rate of synthesis of your cellular protein - Change the rate of enzyme activity - Change the rate of transport of nutrients through the cell wall Tendons connect bone to bone. (T/F) - Correct answer-False The average human adult skeleton has: - Correct answer-206 bones Tendons: - Correct answer-Are extensions of muscle fibers and connect muscle to bone The anatomical terms for front and back are: - Correct answer-anterior and posterior Type I muscle fibers are predominantly aerobic. (T/F) - Correct answer-True Cardiovascular/aerobic exercise results in: - Correct answer-Mitochondrial adaptations Type II muscle fibers are entirely aerobic. (T/F) - Correct answer-False Muscular hypertrophy is a(n): - Correct answer-increase in muscle fiber size In a concentric contraction, the muscle lengthens to produce movements. (T/F) - Correct answer-False Kinesiology is: - Correct answer-The science or study of human movement, and the active and passive structures involved An isometric contraction is when: - Correct answer-A muscle does not lengthen or shorten as it contracts True synergy occurs when a muscle contracts to stop the secondary action of another muscle. (T/F) - Correct answer-True An example of an antagonist muscle is: - Correct answer-Triceps during a biceps curl Adduction is a movement of a body part away from the midline of the body. (T/F) - Correct answer-False An example of flexion is the: - Correct answer-Concentric action of a bicep curl Flexion mainly occurs in which plane? - Correct answer-sagittal plane Newton's second law of motion deals with force and its relationship to mass and acceleration. (T/F) - Correct answer-True Biomechanics is the study of: - Correct answer-movement Muscular force is broken down into the components of: - Correct answer-Magnitude, Direction, Point of application, Line of action Inertia can be categorized as: - Correct answer-Resting inertia and moving inertia A first-class lever is similar to a seesaw. (T/F) - Correct answer-True The ability to perceive your position and movement of the body or limbs in space is known as: - Correct answer-Kinesthesis A second-class lever is similar to a wheelbarrow. (T/F) - Correct answer-True The faster the work is done during a movement, the lesser the amount of power. (T/F) - Correct answer-False Posture is solely viewed in static positions, such as sitting, standing, or lying down. (T/F) - Correct answer-False "Flatback" can be identified by a: - Correct answer-Posterior pelvic tilt Excessive lateral curvature of the spinal column is known as: - Correct answer-Scoliosis Kyphosis is an exaggerated anterior-posterior curvature of the spinal column. (T/F) - Correct answer-True When the superior iliac crest of the pelvis moves forward and downward from the normal anatomical position, it is known as: - Correct answer-Lordosis Intradiscal pressure is up to 11 times greater when seated versus lying down. (T/F) - Correct answer-True Exaggerated anterior-posterior curvature of the spinal column is known as: - Correct answer-Kyphosis Even though sitting can be unavoidable for many people, it is best to limit time spent sitting as much as possible, and design your workplace according to correct ergonomics. (T/F) - Correct answer-True The major movements that are possible at the knee joint are adduction and abduction. (T/F) - Correct answer-False The knee is stabilized on the anterior side by which muscle? - Correct answerQuadriceps The semimembranosus and semitendinosus attach on what side of the knee? - Correct answer-Medial The ankle joint is made up of which bone(s)? - Correct answer-tibia and talus The hamstring muscles are a two-joint muscle that acts at the knee and hip. (T/F) - Correct answer-True What muscle is located directly beneath the gastrocnemius and has similar functions to the gastrocnemius? - Correct answer-Soleus The wrist joint consists of the ends of the radius and ulna bones of the forearm with the carpal bones of the hand. (T/F) - Correct answer-True The shoulder girdle is made up of the clavicle and what other bone? - Correct answerScapula A pronated grip would be palms up. (T/F) - Correct answer-False ________ are a major factor that affects strength? - Correct answer-Structural, Physiological, Psychoneural, Environmental The angle of Q represents: - Correct answer-Starting strength What is a basic grip used in weight training? - Correct answer-Supinated, Pronated, Neutral A supinated grip would be palms down. (T/F) - Correct answer-False Dumbbells are an example of what type of training equipment? - Correct answerConstant resistance device A neutral grip would be thumbs up. (T/F) - Correct answer-True New trainees should ____ through the sticking point and _____ during the less strenuous portion of the lifts. - Correct answer-Exhale, inhale Aerobic means in the presence of oxygen. (T/F) - Correct answer-True Maximum oxygen consumption is also known as: - Correct answer-VO2 max Maximal heart rate is estimated by subtracting your age from: - Correct answer-220 For aerobic training, ISSA recommends that individuals train at what percentage of the maximum heart rate? - Correct answer-55% to 85% A watt is a measure of power involving a known force, distance, and time frame. - Correct answer-True A unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state is known as a: - Correct answerMET Anaerobic means "in the presence of oxygen." - Correct answer-False Using several modes of training to develop a specific component of fitness is known as: - Correct answer-Cross-training Flexibility is the ability to flex, extend, or circumduct the joints through their full intended range of motion. (T/F) - Correct answer-True The Golgi tendon organ, the muscle spindle, and the Pacinian corpuscle make up the three primary: - Correct answer-Inhibitory proprioceptors Myofibrils are constructed of overlapping strands of protein polymers called: - Correct answer-Actin and myosin Joint range of motion can be assessed with: - Correct answer-- Goniometer - Sit and reach test - Shoulder flexibility test - Trunk extension test The muscle spindle detects excessive stretch within the muscle. (T/F) - Correct answerTrue If your goal is to improve range of motion, stretch to the point: - Correct answer-Of mild or moderate discomfort ________ are a benefit of a proper warm up and dynamic stretch prior to exercise? - Correct answer-- Improved metabolic adjustment to heavy work - Greater strength/power output - Increased muscle temperature - Increased velocity of nerve conduction This type of stretching facilitates an increase in muscle length through a maximum isometric contraction of the antagonist: - Correct answer-Contract antagonist-relax (CA) method Endomorphs are slim body types. (T/F) - Correct answer-False Ectomorphs are classified as: - Correct answer-Slim or linear body types Body mass index (BMI) is used to assess: - Correct answer-relative weight to height ratio and as a predictor of future disease risk Bioelectrical impedance analysis (BIA) is one method to determine body composition. (T/F) - Correct answer-True The body is composed of lean body mass (LBM) and body fat. (T/F) - Correct answerTrue The following are methods to assess body composition: - Correct answer-- DEXA - Skinfold thickness - Hydrostatic weighing - Bioelectrical impedance (BIA) When taking skinfold measurement readings, only one attempt per site is recommended for an accurate reading. (T/F) - Correct answer-False The somatotype system classifies the human body into how many categories? - Correct answer-3 The ISSA drawing-in phase is a process which: - Correct answer-- Insures a high level of client motivation - Distinguishes you as a professional - Has five stages Stage One of the ISSA drawing-in phase is: - Correct answer-Establish yourself as a professional Stage two of the ISSA drawing-in phase is: - Correct answer-Data collection Stage three of the ISSA drawing-in phase is: - Correct answer-Guided discovery tour A trainer should facilitate learning by using which sensory channel(s)? - Correct answer- - Visual - Auditory - Kinesthetic Blood pressure is the force exerted by the blood against the walls of the blood vessels. (T/F) - Correct answer-True GXT is an acronym for: - Correct answer-Graded Exercise Test According to the ISSA and the ACSM, exercise intensity should be at what percentage of your VO2 max in order to maintain an adequate level of cardiorespiratory fitness? - Correct answer-55% to 85% Using the Karvonen method and an exercise intensity of 55% will determine the heart rate corresponding to what percentage of VO2 max? - Correct answer-55% The ISSA recommends that the intensity level of exercise be 85% to 95% of VO2 max. (T/F) - Correct answer-False Muscular endurance can be assessed by which of the following method(s)? - Correct answer-Push-up test & Sit-up test The resting level of oxygen consumption is referred to as 1.0 MET. (T/F) - Correct answer-True According to the Push-up Norms chart, what is the rating of a 38-year-old male that can perform 24 push-ups? - Correct answer-Fair The principle of individual differences states that the rate and magnitude of adaptations to training will be limited by our differing genetics. (T/F) - Correct answer-True Which principle states that in order for gains to continue, the intensity of the stress imposed must be progressively increased? - Correct answer-Overload principle Which principle states that we all undergo stress in three stages: the "alarm stage," the "resistance stage," and the "exhaustion stage?" - Correct answer-GAS principle Which principle states that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically? - Correct answer-SAID principle The specificity principle states that we must move from general training to specific and highly specialized training as it relates to our intended goals. (T/F) - Correct answerTrue HIT is an acronym for: - Correct answer-high intensity training "FITT," in terms of the FITT principle, stands for fully integrated training technique. (T/F) - Correct answer-False The principles to help you plan your training cycle, arrange your exercises in each workout, and perform each exercise are known as the: - Correct answer-Weider principles Periodization refers to how a training program is broken down into discreet time periods called macrocycles, mesocycles, and microcycles. (T/F) - Correct answer-True The ISSA recommends that an individual performs single-joint movements before multiple-joint movements. (T/F) - Correct answer-False What are the three predictable stages of stress in the GAS principle? - Correct answerShock, compensation, and exhaustion The two most common physiological markers of overtraining are sympathetic overtraining and parasympathetic overtraining. (T/F) - Correct answer-True ________ & ________ are symptoms of overtraining? - Correct answer-Decrease in performance & Chronic fatigue DOMS stands for: - Correct answer-Delayed onset muscle soreness The connective tissue damage hypothesis is one of three leading hypothesis of DOMS. (T/F) - Correct answer-True One way to avoid overtraining? - Correct answer-Varying your training method using periodization Maximum power will occur somewhere between 55% and 85% of 1RM. (T/F) - Correct answer-True If you can perform a maximum of eight repetitions using a certain weight, then that weight is approximately what percentage of your one-repetition max? - Correct answer80% High repetition resistance training (of 15 or more repetitions): - Correct answer-Does not innervate high threshold motor units and limits the potential for hypertrophy for type II muscle fibers. Why do new trainees typically experience a higher rate of strength gains? - Correct answer-Neural adaptations Training, using roughly 6 to 12 repetitions, is most effective for achieving muscular hypertrophy. (T/F) - Correct answer-True How much rest time is required/recommended between sets (three sets of 8 to 10 at 75% of the 1RM) to maximize serum testosterone levels and growth hormone levels? - Correct answer-No more than one minute Training at 55% to 65% of 1RM is most effective for muscular endurance. (T/F) - Correct answer-True