ISSA LAST EXAM LATEST 2023-2024
QUESTIONS AND VERIFIED SOLUTIONS
What is the recommended amount of fat per meal for a male client? - 2
thumbs
What muscle is the prime mover in the bench press? - Pectoralis major
(sternal pectoralis major) is the largest between the that and clavicular
(upper chest) pectoralis.
How is strength usually measured? - 1RM test since strength is
defined as the: 1. ability to contract muscles with maximum force.
2. Being able to exert musculoskeletal force against external object (weights,
ground, opponents).
What is an environmental stressor a client may experience? - Allergies
Especially for clients with asthma because their airways narrow and swell,
and then fill up with mucus causing breathing difficulties.
What type of muscle fiber is best for competing in a triathlon? - Type 1 (slow-
twitch)
These fibers are fatigue resistant and focus on long-distance events
where the body utilizes the oxidative pathway.
Hold more mitochondria and myoglobin
"Keep shoulder blades down and together throughout the entire movement"
is an appropriate cue to give clients during what movement? - Dumbbell
incline bench press
What are the recommended servings of fruits and vegetables per day? - 5 -
10 servings per day. We need lots of vegetables because they are nutrient
dense (has lots of nutrients) and are essential to improved health.
What is the appropriate protein portion for men? - 2 palms. If you are looking
to add some lean mass, add an extra thumb of fat or another cupped handful
of carbs for a few meals.
Which type of contraction allows the muscles to "activate" but have no
movement or change in muscle length? - Isometric contraction. Exercises
include: wall-sit, plank,
, ISSA LAST EXAM LATEST 2023-2024
QUESTIONS AND VERIFIED SOLUTIONS
A client thinks they injured their shoulder, what should the trainer do? -
Refer them to a doctor. Personal trainers/fitness peeps are not qualified to
diagnose injuries.
, ISSA LAST EXAM LATEST 2023-2024
QUESTIONS AND VERIFIED SOLUTIONS
All activities begin in which energy pathway? - ATP/CP pathway. Doesn't
matter how long or how intense the activity is, every activity starts here.
Myosin ATPase cuts off a phosphate molecule from ATP and uses it for
releasing energy.
What is the most superficial (closest to the surface) muscle of the
abdominals. - External obliques
Utilizing the FITT principle, how many times a week should a beginner client
workout for? - 3 times a week. This principle works best for beginners
because it will show them how to get started.
What is responsible for sensing excessive stretch to protect the
muscle? - Muscle spindle.
Cycling your training to help account for shock, compensation, and
exhaustion is an important part of periodization and refers to which principle?
- The GAS principle.
1. "Alarm stage" applying intense training stress.
2. "Resistance stage" muscles evolve and adapt to handling heavier loads
and resist stressful weights more easily and effectively.
3. "Exhaustion stage" continually adding stress will exhaust our reserves
and will cease to function at peak performance.
To prevent the third stage from even happening, you need weeks of going
"light"; decreasing the weight and intensity to give your body time to rest and
recover.
The need for different phases of training helps to prevent what? - Overtraining
Mix things up a bit. Don't get stuck with using the same program/workouts
over and over again, which will lead to orthopedic stress. Incorporate
different modes of training and experiment. A good example is cross-
training, which involves performing different activities and sports to achieve
a well-rounded and healthy body.
Individuals with hypertension should moderate their intake of what? - Salt
It has been shown to increase blood pressure in sodium-sensitive
individuals. Half of hypertensive individuals are sodium-sensitive.
A client performs 8 reps of the seated leg press at 320 lbs. What is their
estimated 1RM? - 400 lbs
Take the weight that he lifted (320 lbs) and divide that by 80% (0.80 is the
percent of max) and that = 400 lbs.
, ISSA LAST EXAM LATEST 2023-2024
QUESTIONS AND VERIFIED SOLUTIONS
What would be a symptom of overtraining? - Decrease in performance
QUESTIONS AND VERIFIED SOLUTIONS
What is the recommended amount of fat per meal for a male client? - 2
thumbs
What muscle is the prime mover in the bench press? - Pectoralis major
(sternal pectoralis major) is the largest between the that and clavicular
(upper chest) pectoralis.
How is strength usually measured? - 1RM test since strength is
defined as the: 1. ability to contract muscles with maximum force.
2. Being able to exert musculoskeletal force against external object (weights,
ground, opponents).
What is an environmental stressor a client may experience? - Allergies
Especially for clients with asthma because their airways narrow and swell,
and then fill up with mucus causing breathing difficulties.
What type of muscle fiber is best for competing in a triathlon? - Type 1 (slow-
twitch)
These fibers are fatigue resistant and focus on long-distance events
where the body utilizes the oxidative pathway.
Hold more mitochondria and myoglobin
"Keep shoulder blades down and together throughout the entire movement"
is an appropriate cue to give clients during what movement? - Dumbbell
incline bench press
What are the recommended servings of fruits and vegetables per day? - 5 -
10 servings per day. We need lots of vegetables because they are nutrient
dense (has lots of nutrients) and are essential to improved health.
What is the appropriate protein portion for men? - 2 palms. If you are looking
to add some lean mass, add an extra thumb of fat or another cupped handful
of carbs for a few meals.
Which type of contraction allows the muscles to "activate" but have no
movement or change in muscle length? - Isometric contraction. Exercises
include: wall-sit, plank,
, ISSA LAST EXAM LATEST 2023-2024
QUESTIONS AND VERIFIED SOLUTIONS
A client thinks they injured their shoulder, what should the trainer do? -
Refer them to a doctor. Personal trainers/fitness peeps are not qualified to
diagnose injuries.
, ISSA LAST EXAM LATEST 2023-2024
QUESTIONS AND VERIFIED SOLUTIONS
All activities begin in which energy pathway? - ATP/CP pathway. Doesn't
matter how long or how intense the activity is, every activity starts here.
Myosin ATPase cuts off a phosphate molecule from ATP and uses it for
releasing energy.
What is the most superficial (closest to the surface) muscle of the
abdominals. - External obliques
Utilizing the FITT principle, how many times a week should a beginner client
workout for? - 3 times a week. This principle works best for beginners
because it will show them how to get started.
What is responsible for sensing excessive stretch to protect the
muscle? - Muscle spindle.
Cycling your training to help account for shock, compensation, and
exhaustion is an important part of periodization and refers to which principle?
- The GAS principle.
1. "Alarm stage" applying intense training stress.
2. "Resistance stage" muscles evolve and adapt to handling heavier loads
and resist stressful weights more easily and effectively.
3. "Exhaustion stage" continually adding stress will exhaust our reserves
and will cease to function at peak performance.
To prevent the third stage from even happening, you need weeks of going
"light"; decreasing the weight and intensity to give your body time to rest and
recover.
The need for different phases of training helps to prevent what? - Overtraining
Mix things up a bit. Don't get stuck with using the same program/workouts
over and over again, which will lead to orthopedic stress. Incorporate
different modes of training and experiment. A good example is cross-
training, which involves performing different activities and sports to achieve
a well-rounded and healthy body.
Individuals with hypertension should moderate their intake of what? - Salt
It has been shown to increase blood pressure in sodium-sensitive
individuals. Half of hypertensive individuals are sodium-sensitive.
A client performs 8 reps of the seated leg press at 320 lbs. What is their
estimated 1RM? - 400 lbs
Take the weight that he lifted (320 lbs) and divide that by 80% (0.80 is the
percent of max) and that = 400 lbs.
, ISSA LAST EXAM LATEST 2023-2024
QUESTIONS AND VERIFIED SOLUTIONS
What would be a symptom of overtraining? - Decrease in performance
