ISSA- STRENGTH TRAINING & CONDITIONING QUESTIONS
AND CORRECT VERIFIED ANSWERS
strategic implementation of specific training phases, which use variables such as rest periods,
training volume, and exercise selection to focus on adaptations. These phases—preparatory,
competitive, and transition—are based on an athlete's season of sport or competition. -
(ANSWERS)Periodization
Performance training steps - (ANSWERS)Balance
Strength and endurance
Power
Essential strength movements - (ANSWERS)squats hip hinges rows
Power - (ANSWERS)Strength+speed
Aacessory exercise - (ANSWERS)Lower intensity
Common accessory exercises - (ANSWERS)reverse lunges
Stability ball work
Pull ups
Core
Cable work
Accessory exercise purpose - (ANSWERS)activation active rest isolation
Warm - (ANSWERS)Activation
Accessory exercises provide great supersets - (ANSWERS)
Tabata - (ANSWERS)Izumi tabata
8rounds
30 sec intervals
20 sec work
10 sec rest
4 min
Max effort and speed
Only Increases aerobic and anaerobic fitness
Raises metabolic rate 24 hrs after workout
Sleep - (ANSWERS)Physical repair
Immune function
Foreign invaders are kicked out
7-9 for adult
Athletes 8-10
T cells become more effective
, ISSA- STRENGTH TRAINING & CONDITIONING QUESTIONS
AND CORRECT VERIFIED ANSWERS
Linear Periodization - (ANSWERS)an inverse relationship exists between volume and intensity.
In the early stages of the off-season, an athlete performs the highest volume of work with a low
intensity, and skill and technique training are minimized at this time. During the months leading
up to the season, intensity and skill training increase as volume decreases. Once the season
begins, athletes are close to their highest level of intensity and lowest level of volume. This
helps to build explosive power for their sport while allowing time and energy for practice or
competition. As the season progresses, volume and intensity decrease to manage fatigue while
skill training increases. At the end of the season, volume and intensity significantly decrease,
or training ceases, to promote recovery.
LINEAR PERIODIZATION - (ANSWERS)training progression with an inverse relationship between
volume and intensity.
NONLINEAR PERIODIZATION (NLP): - (ANSWERS)A training progression with variable training
volume and intensities.
Conjugate periodization - (ANSWERS)consists of training two or more strength qualities during
a week and works well with powerlifters and explosive athletes. Programs alternate between
upper- and lower-body workouts throughout the week, allowing athletes to perform higher
volumes of work for each movement pattern or major muscle group. With nonlinear
periodization athletes can improve one fitness quality, such as maximal strength, without
losing other strength qualities.
CONJUGATE PERIODIZATION - (ANSWERS)Training two or more strength qualities during a
week.
Undulating periodization - (ANSWERS)varies in volume and intensity during each workout or
week. With daily undulating programs, the parameters change each day or in each workout.
With weekly undulating programs, the parameters change each week.
UNDULATING PERIODIZATION - (ANSWERS)a training program varying volume and intensity
during each workout or week.
TAPERING - (ANSWERS)To counteract training fatigue, an athlete's training can often be tapered
to achieve peak performance at the time of competition.
The preparation phase consists of the following three components, each relating to a level of
specificity for a given sport:
General physical preparation (GPP)
Specific physical preparation (SPP)
Sport-specific preparation (SSP) - (ANSWERS)
AND CORRECT VERIFIED ANSWERS
strategic implementation of specific training phases, which use variables such as rest periods,
training volume, and exercise selection to focus on adaptations. These phases—preparatory,
competitive, and transition—are based on an athlete's season of sport or competition. -
(ANSWERS)Periodization
Performance training steps - (ANSWERS)Balance
Strength and endurance
Power
Essential strength movements - (ANSWERS)squats hip hinges rows
Power - (ANSWERS)Strength+speed
Aacessory exercise - (ANSWERS)Lower intensity
Common accessory exercises - (ANSWERS)reverse lunges
Stability ball work
Pull ups
Core
Cable work
Accessory exercise purpose - (ANSWERS)activation active rest isolation
Warm - (ANSWERS)Activation
Accessory exercises provide great supersets - (ANSWERS)
Tabata - (ANSWERS)Izumi tabata
8rounds
30 sec intervals
20 sec work
10 sec rest
4 min
Max effort and speed
Only Increases aerobic and anaerobic fitness
Raises metabolic rate 24 hrs after workout
Sleep - (ANSWERS)Physical repair
Immune function
Foreign invaders are kicked out
7-9 for adult
Athletes 8-10
T cells become more effective
, ISSA- STRENGTH TRAINING & CONDITIONING QUESTIONS
AND CORRECT VERIFIED ANSWERS
Linear Periodization - (ANSWERS)an inverse relationship exists between volume and intensity.
In the early stages of the off-season, an athlete performs the highest volume of work with a low
intensity, and skill and technique training are minimized at this time. During the months leading
up to the season, intensity and skill training increase as volume decreases. Once the season
begins, athletes are close to their highest level of intensity and lowest level of volume. This
helps to build explosive power for their sport while allowing time and energy for practice or
competition. As the season progresses, volume and intensity decrease to manage fatigue while
skill training increases. At the end of the season, volume and intensity significantly decrease,
or training ceases, to promote recovery.
LINEAR PERIODIZATION - (ANSWERS)training progression with an inverse relationship between
volume and intensity.
NONLINEAR PERIODIZATION (NLP): - (ANSWERS)A training progression with variable training
volume and intensities.
Conjugate periodization - (ANSWERS)consists of training two or more strength qualities during
a week and works well with powerlifters and explosive athletes. Programs alternate between
upper- and lower-body workouts throughout the week, allowing athletes to perform higher
volumes of work for each movement pattern or major muscle group. With nonlinear
periodization athletes can improve one fitness quality, such as maximal strength, without
losing other strength qualities.
CONJUGATE PERIODIZATION - (ANSWERS)Training two or more strength qualities during a
week.
Undulating periodization - (ANSWERS)varies in volume and intensity during each workout or
week. With daily undulating programs, the parameters change each day or in each workout.
With weekly undulating programs, the parameters change each week.
UNDULATING PERIODIZATION - (ANSWERS)a training program varying volume and intensity
during each workout or week.
TAPERING - (ANSWERS)To counteract training fatigue, an athlete's training can often be tapered
to achieve peak performance at the time of competition.
The preparation phase consists of the following three components, each relating to a level of
specificity for a given sport:
General physical preparation (GPP)
Specific physical preparation (SPP)
Sport-specific preparation (SSP) - (ANSWERS)
