ISSA STRENGTH AND CONDITIONING
CERTIFICATION TEST PAPER QUESTIONS
AND SOLUTIONS VERIFIED ANSWERS
●● Performance training steps
Answer: Balance
Strength and endurance
Power
●● Essential strength movements
Answer: squats hip hinges rows
●● Power
Answer: Strength+speed
●● Aacessory exercise
Answer: Lower intensity
●● Common accessory exercises
Answer: reverse lunges
Stability ball work
,Pull ups
Core
Cable work
●● Accessory exercise purpose
Answer: activation active rest isolation
●● Warm
Answer: Activation
●● Accessory exercises provide great supersets
Answer:
●● Tabata
Answer: 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
Answer: Physical repair
Immune function
Foreign invaders are kicked out
7-9 for adult
Athletes 8-10
T cells become more effective
●● Linear Periodization
Answer: 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
CERTIFICATION TEST PAPER QUESTIONS
AND SOLUTIONS VERIFIED ANSWERS
●● Performance training steps
Answer: Balance
Strength and endurance
Power
●● Essential strength movements
Answer: squats hip hinges rows
●● Power
Answer: Strength+speed
●● Aacessory exercise
Answer: Lower intensity
●● Common accessory exercises
Answer: reverse lunges
Stability ball work
,Pull ups
Core
Cable work
●● Accessory exercise purpose
Answer: activation active rest isolation
●● Warm
Answer: Activation
●● Accessory exercises provide great supersets
Answer:
●● Tabata
Answer: 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
Answer: Physical repair
Immune function
Foreign invaders are kicked out
7-9 for adult
Athletes 8-10
T cells become more effective
●● Linear Periodization
Answer: 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
