ISSA STRENGTH CONDITIONING EXAMS SET 2025/2026
QUESTIONS WITH ANSWERS MARKED A+
✔✔Movement competency is the ability to move well, requiring a combination of -
✔✔mobility and stability.
✔✔It is widely accepted that a dynamic warm up start with - ✔✔general activity.
✔✔The components of a fitness program that determine how it will be executed, are
called - ✔✔training parameters.
✔✔Exercises performed with the extremities in direct contact with the surface the
athlete is training on are called - ✔✔closed kinetic chain exercises.
✔✔the effect after a heavy conditioning set is highest - ✔✔between 15 seconds and 5
minutes after.
✔✔The shortcoming of training with heavy loads is - ✔✔the strain on joints and the
nervous system is used too frequently.
✔✔A heavy load is typically defined as what percent of 1RM - ✔✔80% or higher
✔✔When programming with moderate loads it is important to remember they -
✔✔should be light enough to be performed with a high velocity.
✔✔The minimum required amount of training an athlete must perform to achieve their
goal is called the - ✔✔minimum effective dose.
✔✔Training for maximal strength requires more rest between sets than does -
✔✔hypertrophy training
✔✔inverse relationship exists between - ✔✔volume and intensity.
✔✔linear and non-linear periodization (NLP) - ✔✔Linear periodization lacks the
variability necessary to avoid stagnation.
✔✔periodization model varies volume and intensity each workout or week -
✔✔Undulating periodization
✔✔counteract fatigue in order to achieve peak performance at the time of competition -
✔✔Tapering
,✔✔The preparation phase consists of three components, including - ✔✔general
physical preparation (GPP).
✔✔allows a coach to subjectively control an athlete's training intensity and provide a
model for progressions - ✔✔Using RPE for programming
✔✔During which phase is a relatively high volume of work programmed to build general
fitness - ✔✔General preparation phase (GPP)
✔✔the SPP Phase - ✔✔Exercises with greater sport specificity are programmed
✔✔During the SSP phase sport-specific conditioning exercises are performed for what
duration - ✔✔10 or 15 second bursts
✔✔competition phase programming - ✔✔The primary goal is to maintain strength and
conditioning qualities
✔✔If glycolysis occurs at a high rate for an extended time, it can lead to - ✔✔metabolic
acidosis.
✔✔Anti-glycolytic training avoids metabolic fatigue to ensure the primary source of
energy is - ✔✔ATP.
✔✔The three energy systems are ATP-PC, anaerobic glycolysis, and - ✔✔aerobic
metabolism.
✔✔Which of the muscle fiber types have high concentrations of capillaries,
mitochondria, myoglobin, and oxidative enzymes, giving them superior endurance
capabilities - ✔✔Type I
✔✔What is lactate threshold - ✔✔The point when aerobic work is highest before lactate
accumulates
✔✔Interval training with moderate- and high-intensity activities are programmed to
develop an athlete's - ✔✔type II muscle fibers.
✔✔a benefit an athlete can gain when they develop their aerobic base - ✔✔Increased
heart rate variability
✔✔The 180 Formula be used to estimate the maximum heartrate an athlete can
achieve - ✔✔without crossing their anaerobic threshold.
, ✔✔During the maximum aerobic function (MAF) test, acyclic athletes who participate in
sports requiring more endurance, should perform a cyclic activity - ✔✔at their MAHR for
45 minutes.
✔✔The 10 x 10 method is an endurance protocol designed to - ✔✔optimize high
intensity dynamic exercises.
✔✔the two types of stress adaptations that happen simultaneously, but at different
rates, when the body reacts to stress - ✔✔Short-term and long-term
✔✔Which of the following is a manifestation of peripheral fatigue - ✔✔Inability to
maintain an expected level of force
✔✔a simple model of stress and response, illustrating the body's changing reaction to
increased stress over time - ✔✔The GAS Model
✔✔how many weekly training sessions are required for fitness maintenance to be
achieved - ✔✔As few as one or two high-intensity sessions
✔✔The feeling of drowsiness or sluggishness that may follow a nap is known as -
✔✔sleep inertia.
✔✔A brief period of reduced training load prior to competition is known as - ✔✔taper.
✔✔With regard to heat recovery - ✔✔Warmth can encourage relaxation.
✔✔The natural cyclical circulation response to cold therapy techniques is known as -
✔✔the shell-core effect.
✔✔Non-graduated compression garments - ✔✔provide less compression than
graduated garments.
✔✔dynamic compression, also known as intermittent pneumatic compression (IPC) -
✔✔IPC devices provides circumferential pressure, moving distal to proximal.
✔✔type of food classification mainly consists of carbon, hydrogen and oxygen
molecules, and can be broken down for energy - ✔✔Carbohydrates
✔✔In their simplest form, proteins exist as - ✔✔amino acids.
✔✔carbohydrates and the glycemic index (GI) - ✔✔The GI assigns carbohydrate-rich
foods a score of 0-100.
QUESTIONS WITH ANSWERS MARKED A+
✔✔Movement competency is the ability to move well, requiring a combination of -
✔✔mobility and stability.
✔✔It is widely accepted that a dynamic warm up start with - ✔✔general activity.
✔✔The components of a fitness program that determine how it will be executed, are
called - ✔✔training parameters.
✔✔Exercises performed with the extremities in direct contact with the surface the
athlete is training on are called - ✔✔closed kinetic chain exercises.
✔✔the effect after a heavy conditioning set is highest - ✔✔between 15 seconds and 5
minutes after.
✔✔The shortcoming of training with heavy loads is - ✔✔the strain on joints and the
nervous system is used too frequently.
✔✔A heavy load is typically defined as what percent of 1RM - ✔✔80% or higher
✔✔When programming with moderate loads it is important to remember they -
✔✔should be light enough to be performed with a high velocity.
✔✔The minimum required amount of training an athlete must perform to achieve their
goal is called the - ✔✔minimum effective dose.
✔✔Training for maximal strength requires more rest between sets than does -
✔✔hypertrophy training
✔✔inverse relationship exists between - ✔✔volume and intensity.
✔✔linear and non-linear periodization (NLP) - ✔✔Linear periodization lacks the
variability necessary to avoid stagnation.
✔✔periodization model varies volume and intensity each workout or week -
✔✔Undulating periodization
✔✔counteract fatigue in order to achieve peak performance at the time of competition -
✔✔Tapering
,✔✔The preparation phase consists of three components, including - ✔✔general
physical preparation (GPP).
✔✔allows a coach to subjectively control an athlete's training intensity and provide a
model for progressions - ✔✔Using RPE for programming
✔✔During which phase is a relatively high volume of work programmed to build general
fitness - ✔✔General preparation phase (GPP)
✔✔the SPP Phase - ✔✔Exercises with greater sport specificity are programmed
✔✔During the SSP phase sport-specific conditioning exercises are performed for what
duration - ✔✔10 or 15 second bursts
✔✔competition phase programming - ✔✔The primary goal is to maintain strength and
conditioning qualities
✔✔If glycolysis occurs at a high rate for an extended time, it can lead to - ✔✔metabolic
acidosis.
✔✔Anti-glycolytic training avoids metabolic fatigue to ensure the primary source of
energy is - ✔✔ATP.
✔✔The three energy systems are ATP-PC, anaerobic glycolysis, and - ✔✔aerobic
metabolism.
✔✔Which of the muscle fiber types have high concentrations of capillaries,
mitochondria, myoglobin, and oxidative enzymes, giving them superior endurance
capabilities - ✔✔Type I
✔✔What is lactate threshold - ✔✔The point when aerobic work is highest before lactate
accumulates
✔✔Interval training with moderate- and high-intensity activities are programmed to
develop an athlete's - ✔✔type II muscle fibers.
✔✔a benefit an athlete can gain when they develop their aerobic base - ✔✔Increased
heart rate variability
✔✔The 180 Formula be used to estimate the maximum heartrate an athlete can
achieve - ✔✔without crossing their anaerobic threshold.
, ✔✔During the maximum aerobic function (MAF) test, acyclic athletes who participate in
sports requiring more endurance, should perform a cyclic activity - ✔✔at their MAHR for
45 minutes.
✔✔The 10 x 10 method is an endurance protocol designed to - ✔✔optimize high
intensity dynamic exercises.
✔✔the two types of stress adaptations that happen simultaneously, but at different
rates, when the body reacts to stress - ✔✔Short-term and long-term
✔✔Which of the following is a manifestation of peripheral fatigue - ✔✔Inability to
maintain an expected level of force
✔✔a simple model of stress and response, illustrating the body's changing reaction to
increased stress over time - ✔✔The GAS Model
✔✔how many weekly training sessions are required for fitness maintenance to be
achieved - ✔✔As few as one or two high-intensity sessions
✔✔The feeling of drowsiness or sluggishness that may follow a nap is known as -
✔✔sleep inertia.
✔✔A brief period of reduced training load prior to competition is known as - ✔✔taper.
✔✔With regard to heat recovery - ✔✔Warmth can encourage relaxation.
✔✔The natural cyclical circulation response to cold therapy techniques is known as -
✔✔the shell-core effect.
✔✔Non-graduated compression garments - ✔✔provide less compression than
graduated garments.
✔✔dynamic compression, also known as intermittent pneumatic compression (IPC) -
✔✔IPC devices provides circumferential pressure, moving distal to proximal.
✔✔type of food classification mainly consists of carbon, hydrogen and oxygen
molecules, and can be broken down for energy - ✔✔Carbohydrates
✔✔In their simplest form, proteins exist as - ✔✔amino acids.
✔✔carbohydrates and the glycemic index (GI) - ✔✔The GI assigns carbohydrate-rich
foods a score of 0-100.
