ISSA: Foundations of Glute Training
UPDATED Exam Questions and
CORRECT Answers
Describe the major principles of program design: - CORRECT ANSWER -
List common acute training variables: - CORRECT ANSWER -
Explain training periodization and commonly used forms of periodization: - CORRECT
ANSWER -
Define the principle of specificity: - CORRECT ANSWER - Train in a way that carries over
to what it is you are trying to accomplish. The adapations you see will be a result of how you are
training. Progressions should be made as adaptions occur. Sports for example.
Define the SAID principle: - CORRECT ANSWER - Specific adaptations to imposed
demands. This is where the body adapts to the training stresses put upon it. This is how you get
stronger, leaner, faster or lasting longer (endurance; cardio). For the specificity of training, it will
either be metabolic, muscle fiber specific, mechanical, or neuromuscular. When it comes to glute
training, it is important to focus on muscle fiber types and neuromuscular control, not cardio.
Define metabolic training: - CORRECT ANSWER - Training of the three energy systems:
-Phosphagen (CP; Creatine phosphate). Dominant when the exercise is less than 10 secs.
Resistance training, less than 200 m sprints, plyometrics and ballistics.
-Glycolytic (ATP/CP; adenosine triphosphate and creatine phosphate; anaerobic). Dominant
when the exercise is 10 - 30 secs. Badminton, soccer, gymnastics, hockey, 100 - 400 m sprints.
-Aerobic (oxidative; with oxygen). Dominant when the exercise is 2 min and longer. Log-
distance running, swimming, rowing, and cycling.
, Define muscle-fiber specific training: - CORRECT ANSWER - Training that will focus on a
specific muscle fiber type:
-Type 1a: slow-twitch; fatigue resistant, slow contraction speed
-Type 2a: highly oxidative, moderate-fatigue, fast-twitch
-Type 2x: fast-twitch, fast-fatigue
Power, speed, and strength exercises fall under the type 2 muscle fiber type. And for type 1
muscle fibers, endurance and cardio exercises.
Define mechanical training: - CORRECT ANSWER - Training movement patterns and and
working parts of the human body that contribute to locomotion (movement):
-Muscles and muscle groups
-Single and multi-joint
-Arthrokinematics - joint surface movement
-Range of motion (ROM) and flexibility
Strength, body movement, hypertrophy, and mechanics that work towards optimal range of
motion and body alignment.
Define neuromuscular training: - CORRECT ANSWER - Nervous system control over muscle
contraction:
-Posture and balance
-Stability of joints like the knee and shoulder
-Plyometric and reactive training
-Fine motor movements
Functional performance, movement patterns, and body alignment. Focusing on smooth and
correct form and movement patterns.
UPDATED Exam Questions and
CORRECT Answers
Describe the major principles of program design: - CORRECT ANSWER -
List common acute training variables: - CORRECT ANSWER -
Explain training periodization and commonly used forms of periodization: - CORRECT
ANSWER -
Define the principle of specificity: - CORRECT ANSWER - Train in a way that carries over
to what it is you are trying to accomplish. The adapations you see will be a result of how you are
training. Progressions should be made as adaptions occur. Sports for example.
Define the SAID principle: - CORRECT ANSWER - Specific adaptations to imposed
demands. This is where the body adapts to the training stresses put upon it. This is how you get
stronger, leaner, faster or lasting longer (endurance; cardio). For the specificity of training, it will
either be metabolic, muscle fiber specific, mechanical, or neuromuscular. When it comes to glute
training, it is important to focus on muscle fiber types and neuromuscular control, not cardio.
Define metabolic training: - CORRECT ANSWER - Training of the three energy systems:
-Phosphagen (CP; Creatine phosphate). Dominant when the exercise is less than 10 secs.
Resistance training, less than 200 m sprints, plyometrics and ballistics.
-Glycolytic (ATP/CP; adenosine triphosphate and creatine phosphate; anaerobic). Dominant
when the exercise is 10 - 30 secs. Badminton, soccer, gymnastics, hockey, 100 - 400 m sprints.
-Aerobic (oxidative; with oxygen). Dominant when the exercise is 2 min and longer. Log-
distance running, swimming, rowing, and cycling.
, Define muscle-fiber specific training: - CORRECT ANSWER - Training that will focus on a
specific muscle fiber type:
-Type 1a: slow-twitch; fatigue resistant, slow contraction speed
-Type 2a: highly oxidative, moderate-fatigue, fast-twitch
-Type 2x: fast-twitch, fast-fatigue
Power, speed, and strength exercises fall under the type 2 muscle fiber type. And for type 1
muscle fibers, endurance and cardio exercises.
Define mechanical training: - CORRECT ANSWER - Training movement patterns and and
working parts of the human body that contribute to locomotion (movement):
-Muscles and muscle groups
-Single and multi-joint
-Arthrokinematics - joint surface movement
-Range of motion (ROM) and flexibility
Strength, body movement, hypertrophy, and mechanics that work towards optimal range of
motion and body alignment.
Define neuromuscular training: - CORRECT ANSWER - Nervous system control over muscle
contraction:
-Posture and balance
-Stability of joints like the knee and shoulder
-Plyometric and reactive training
-Fine motor movements
Functional performance, movement patterns, and body alignment. Focusing on smooth and
correct form and movement patterns.
