ISSA STRENGTH CONDITIONING STUDY GUIDE 2025/2026
QUESTIONS WITH ANSWERS MARKED A+
✔✔Primary wrist movements include - ✔✔ulnar deviation
✔✔Ankle is formed by three bones; the tibia, the fibula, and - ✔✔Talus
✔✔When using skinfold calipers to assess body composition, how should the skin of the
suprailiac region be pinched - ✔✔At a 45-degree angle
✔✔it is better to think of posture as - ✔✔ideal or not ideal.
✔✔when muscles surrounding a joint are abnormally weakened or overactive, thus
limiting a joint's movement - ✔✔Muscle imbalance
✔✔When conducting the Rockport one-mile walk test, when should the participant's
heart rate be measured - ✔✔At the end of the test only
✔✔Why is the three-minute step test used less frequently than the Rockport one-mile
walk test and the Cooper 12-minute run test - ✔✔It is less effective and has a lower
percentage of participant completion
✔✔the lunge assessment - ✔✔The coach will observe the lunge movement with little or
no coaching.
✔✔When conducting a standard squat assessment, the participant should be observed
- ✔✔anterior, posterior, and lateral positions.
✔✔a gait assessment - ✔✔A gait assessment requires a coach to observe the client
while walking.
✔✔the reduction in the normal curvature of the spine - ✔✔Flat back
✔✔A basic fitness assessment includes flexibility, posture, mobility, and - ✔✔general
strength assessments.
✔✔The ability to exert muscular force under a given condition is known as - ✔✔strength
✔✔Which type of strength refers to the ability to perform fast actions - ✔✔dynamic
strength
✔✔which type of strength forms the foundation for all other types of strength -
✔✔Maximal strength
,✔✔The Borg CR10 scale is used to measure - ✔✔an athlete's rate of perceived
exertion (RPE)
✔✔Before performing any 1RM attempt, at least how many warm-up sets, with
progressively heavier loads are recommended - ✔✔3
✔✔With regard to the two-arm loaded carry exercise, the goal for elite athletes is to
carry - ✔✔200% of body weight for 30 seconds.
✔✔The single-leg standing calf raise is clearly a test of - ✔✔strength-endurance
✔✔Which of the following assessments is used to determine an athlete's reactive
strength - ✔✔Depth jump
✔✔When conducting the 30-meter shuttle run, what specifically is measured at the end
point of the test - ✔✔Maximum speed
✔✔a rapid whole-body movement with a change of direction or velocity in response to a
stimulus - ✔✔Agility
✔✔Data and information based on facts, not opinions - ✔✔objective data.
✔✔muscular strength - ✔✔the exertion of force on physical objects.
✔✔In the acronym SMART, used to identify the five requirements for an achievable
goal, what does 'M' stand for - ✔✔Measurable
✔✔the three stages of the General Adaption Syndrome (GAS) - ✔✔alarm, resistance,
and exhaustion.
✔✔program design principles - ✔✔adaptation is a result of improved physiological
efficiency.
✔✔The total maximum weight that an athlete can move for a single rep - ✔✔1 RM.
✔✔combination of sets of two exercises targeting opposing muscle groups completed in
succession with little to no rest between them - ✔✔Super set
✔✔suggested rest periods, between sets, for hypertrophy training - ✔✔30-60 seconds
✔✔The strategic implementation of specific training phases - ✔✔periodization.
, ✔✔an acute sign of overtraining - ✔✔Increased resting heart rate (by 5 to 10 bpm)
✔✔The full motion of a limb about a particular joint - ✔✔range of motion.
✔✔flexibility and stretching - ✔✔Flexibility is the outcome of stretching
✔✔A person's ability to accept a modest amount of discomfort while stretching -
✔✔stretch tolerance.
✔✔A fibrous band of fascia created between tissues as a result of injury, muscle stress,
or overuse is an - ✔✔adhesion
✔✔type of tension is generated by external forces - ✔✔Passive tension
✔✔A sudden stretch to the tendon of a muscle results in muscle contraction response -
✔✔myotatic stretch reflex.
✔✔With the application of heat, tendon and ligament elasticity can be increased by
what percentage - ✔✔Up to 25%
✔✔Research suggests the greatest appreciable changes in ROM occur with static
stretching - ✔✔between 15 and 30 seconds.
✔✔An increase in flexibility affects the two types of ROM need for sport and functional
movement - ✔✔active and passive.
✔✔muscle contraction maintains constant tension in the muscle as the length changes -
✔✔Isotonic
✔✔The SSC of muscle contraction driving plyometrics has three phases - ✔✔a loading
eccentric phase, a transitional amortization phase, and a(n): unloading concentric
phase.
✔✔which stage of the SSC are the muscle spindles stretched along with the
noncontractile tissues within the muscle - ✔✔Eccentric phase
✔✔What detects changes in length of muscle fiber - ✔✔Muscle spindle
✔✔plyometrics - ✔✔With a foundation of power, plyometrics can benefit athletes of any
sport.
✔✔recovery from plyometric training, what is the recommended duration of rest
between training sessions - ✔✔48-72 hours
QUESTIONS WITH ANSWERS MARKED A+
✔✔Primary wrist movements include - ✔✔ulnar deviation
✔✔Ankle is formed by three bones; the tibia, the fibula, and - ✔✔Talus
✔✔When using skinfold calipers to assess body composition, how should the skin of the
suprailiac region be pinched - ✔✔At a 45-degree angle
✔✔it is better to think of posture as - ✔✔ideal or not ideal.
✔✔when muscles surrounding a joint are abnormally weakened or overactive, thus
limiting a joint's movement - ✔✔Muscle imbalance
✔✔When conducting the Rockport one-mile walk test, when should the participant's
heart rate be measured - ✔✔At the end of the test only
✔✔Why is the three-minute step test used less frequently than the Rockport one-mile
walk test and the Cooper 12-minute run test - ✔✔It is less effective and has a lower
percentage of participant completion
✔✔the lunge assessment - ✔✔The coach will observe the lunge movement with little or
no coaching.
✔✔When conducting a standard squat assessment, the participant should be observed
- ✔✔anterior, posterior, and lateral positions.
✔✔a gait assessment - ✔✔A gait assessment requires a coach to observe the client
while walking.
✔✔the reduction in the normal curvature of the spine - ✔✔Flat back
✔✔A basic fitness assessment includes flexibility, posture, mobility, and - ✔✔general
strength assessments.
✔✔The ability to exert muscular force under a given condition is known as - ✔✔strength
✔✔Which type of strength refers to the ability to perform fast actions - ✔✔dynamic
strength
✔✔which type of strength forms the foundation for all other types of strength -
✔✔Maximal strength
,✔✔The Borg CR10 scale is used to measure - ✔✔an athlete's rate of perceived
exertion (RPE)
✔✔Before performing any 1RM attempt, at least how many warm-up sets, with
progressively heavier loads are recommended - ✔✔3
✔✔With regard to the two-arm loaded carry exercise, the goal for elite athletes is to
carry - ✔✔200% of body weight for 30 seconds.
✔✔The single-leg standing calf raise is clearly a test of - ✔✔strength-endurance
✔✔Which of the following assessments is used to determine an athlete's reactive
strength - ✔✔Depth jump
✔✔When conducting the 30-meter shuttle run, what specifically is measured at the end
point of the test - ✔✔Maximum speed
✔✔a rapid whole-body movement with a change of direction or velocity in response to a
stimulus - ✔✔Agility
✔✔Data and information based on facts, not opinions - ✔✔objective data.
✔✔muscular strength - ✔✔the exertion of force on physical objects.
✔✔In the acronym SMART, used to identify the five requirements for an achievable
goal, what does 'M' stand for - ✔✔Measurable
✔✔the three stages of the General Adaption Syndrome (GAS) - ✔✔alarm, resistance,
and exhaustion.
✔✔program design principles - ✔✔adaptation is a result of improved physiological
efficiency.
✔✔The total maximum weight that an athlete can move for a single rep - ✔✔1 RM.
✔✔combination of sets of two exercises targeting opposing muscle groups completed in
succession with little to no rest between them - ✔✔Super set
✔✔suggested rest periods, between sets, for hypertrophy training - ✔✔30-60 seconds
✔✔The strategic implementation of specific training phases - ✔✔periodization.
, ✔✔an acute sign of overtraining - ✔✔Increased resting heart rate (by 5 to 10 bpm)
✔✔The full motion of a limb about a particular joint - ✔✔range of motion.
✔✔flexibility and stretching - ✔✔Flexibility is the outcome of stretching
✔✔A person's ability to accept a modest amount of discomfort while stretching -
✔✔stretch tolerance.
✔✔A fibrous band of fascia created between tissues as a result of injury, muscle stress,
or overuse is an - ✔✔adhesion
✔✔type of tension is generated by external forces - ✔✔Passive tension
✔✔A sudden stretch to the tendon of a muscle results in muscle contraction response -
✔✔myotatic stretch reflex.
✔✔With the application of heat, tendon and ligament elasticity can be increased by
what percentage - ✔✔Up to 25%
✔✔Research suggests the greatest appreciable changes in ROM occur with static
stretching - ✔✔between 15 and 30 seconds.
✔✔An increase in flexibility affects the two types of ROM need for sport and functional
movement - ✔✔active and passive.
✔✔muscle contraction maintains constant tension in the muscle as the length changes -
✔✔Isotonic
✔✔The SSC of muscle contraction driving plyometrics has three phases - ✔✔a loading
eccentric phase, a transitional amortization phase, and a(n): unloading concentric
phase.
✔✔which stage of the SSC are the muscle spindles stretched along with the
noncontractile tissues within the muscle - ✔✔Eccentric phase
✔✔What detects changes in length of muscle fiber - ✔✔Muscle spindle
✔✔plyometrics - ✔✔With a foundation of power, plyometrics can benefit athletes of any
sport.
✔✔recovery from plyometric training, what is the recommended duration of rest
between training sessions - ✔✔48-72 hours
