Week 6/7 ISSA STRENGTH AND
CONDITIONING EXAM 100%
VERIFIED!!
Core - ANSWERMidsection or trunk of the body and it's associated musculature works to stabilize the
body
Lumbo-Pelvic-Hip Complex - ANSWER29 muscles of the core
Local Stabilizers - ANSWERCore muscles attached directly to the vertebrae maintaining stability and
controlling movement
Global Stabilizers - ANSWERMore superficial core muscles producing force/torque for movement
abdominal hollowing - ANSWER*- Abdomen drawn in to facilitate transverse abdominis and
multifidus*
*- Does not activate outer core muscles*
Abdominal bracing involves: - ANSWEREngaging the stabilizers such as the transverse abdominis and
multifidus.
Frontal Plane Core Exercises - ANSWERSide Plank
Side Plank Leg Lift
Standing Landmine Twist
Saggital Plane Core Exercises - ANSWERPlank
Single Leg plank
High plank
Superman
Frontal plane lower body exercises - ANSWERLateral lunge
, Lateral step up
Saggital plane lower body exercises - ANSWERBW squat
Goblet squat
Barbell squat
Multiplanar - ANSWEROccurring in more than one plane of motion
Multi plane lower body exercises - ANSWERForward lunge to overhead press
Muscles of the shoulder - ANSWERDeltoid, Supraspinatus, Infraspinatus, Subscapularis, Teres Major,
Teres Minor
Muscles of the chest - ANSWERPec major and pec minor
subacromial space - ANSWER-superior aspect of G-H joint
-space is at its narrowest between 60*-120* of scaption
- between acromium and top surface of numeral heads
Intrinsic back muscles - ANSWERDeep skeletal muscles fusing to vertebrae
Intermediate back muscles - ANSWER1. serratus posterior superior
2. serratus posterior inferior
Aides in moving the thoracic cage
multijoint exercises - ANSWERExercises that involve 2 or more primary joints and receive priority
when one is selecting exercises because of their direct application to the sport.
Compound exercises - ANSWERinvolve multiple muscle groups and joints
single joint exercises - ANSWERexercises that involve a single joint and typically focus on one muscle
group
CONDITIONING EXAM 100%
VERIFIED!!
Core - ANSWERMidsection or trunk of the body and it's associated musculature works to stabilize the
body
Lumbo-Pelvic-Hip Complex - ANSWER29 muscles of the core
Local Stabilizers - ANSWERCore muscles attached directly to the vertebrae maintaining stability and
controlling movement
Global Stabilizers - ANSWERMore superficial core muscles producing force/torque for movement
abdominal hollowing - ANSWER*- Abdomen drawn in to facilitate transverse abdominis and
multifidus*
*- Does not activate outer core muscles*
Abdominal bracing involves: - ANSWEREngaging the stabilizers such as the transverse abdominis and
multifidus.
Frontal Plane Core Exercises - ANSWERSide Plank
Side Plank Leg Lift
Standing Landmine Twist
Saggital Plane Core Exercises - ANSWERPlank
Single Leg plank
High plank
Superman
Frontal plane lower body exercises - ANSWERLateral lunge
, Lateral step up
Saggital plane lower body exercises - ANSWERBW squat
Goblet squat
Barbell squat
Multiplanar - ANSWEROccurring in more than one plane of motion
Multi plane lower body exercises - ANSWERForward lunge to overhead press
Muscles of the shoulder - ANSWERDeltoid, Supraspinatus, Infraspinatus, Subscapularis, Teres Major,
Teres Minor
Muscles of the chest - ANSWERPec major and pec minor
subacromial space - ANSWER-superior aspect of G-H joint
-space is at its narrowest between 60*-120* of scaption
- between acromium and top surface of numeral heads
Intrinsic back muscles - ANSWERDeep skeletal muscles fusing to vertebrae
Intermediate back muscles - ANSWER1. serratus posterior superior
2. serratus posterior inferior
Aides in moving the thoracic cage
multijoint exercises - ANSWERExercises that involve 2 or more primary joints and receive priority
when one is selecting exercises because of their direct application to the sport.
Compound exercises - ANSWERinvolve multiple muscle groups and joints
single joint exercises - ANSWERexercises that involve a single joint and typically focus on one muscle
group
