ISSA FINAL EXAM PAGE 1 WITH
CORRECT ANSWERS 2025
What is the recommended amount of fat per meal for a male client?
( Correct answers ) 2 thumbs
What muscle is the prime mover in the bench press? ( Correct answers )
Pectoralis major (sternal pectoralis major) is the largest between the that
and clavicular (upper chest) pectoralis.
How is strength usually measured? ( Correct answers ) 1RM test since
strength is defined as the:
1. ability to contract muscles with maximum force.
2.Being able to exert musculoskeletal force against external object
(weights, ground, opponents).
What is an environmental stressor a client may experience? ( Correct
answers ) Allergies
Especially for clients with asthma because their airways narrow and swell,
and then fill up with mucus causing breathing difficulties.
What type of muscle fiber is best for competing in a triathlon? ( Correct
answers ) Type 1 (slow-twitch)
These fibers are fatigue resistant and focus on long-distance events
where the body utilizes the oxidative pathway.
Hold more mitochondria and myoglobin
"Keep shoulder blades down and together throughout the entire
movement" is an appropriate cue to give clients during what movement?
( Correct answers ) Dumbbell incline bench press
What are the recommended servings of fruits and vegetables per day?
( Correct answers ) 5 - 10 servings per day. We need lots of
vegetables because they are nutrient dense (has lots of nutrients) and
are essential to improved health.
What is the appropriate protein portion for men? ( Correct answers ) 2
palms. If you are looking to add some lean mass, add an extra thumb of fat
or another cupped handful of carbs for a few meals.
,Which type of contraction allows the muscles to "activate" but have no
movement or change in muscle length? ( Correct answers ) Isometric
contraction. Exercises include: wall-sit, plank,
A client thinks they injured their shoulder, what should the trainer do?
( Correct answers
) Refer them to a doctor. Personal trainers/fitness peeps are not qualified
to diagnose injuries.
All activities begin in which energy pathway? ( Correct answers ) ATP/CP
pathway. Doesn't matter how long or how intense the activity is, every
activity starts here. Myosin ATPase cuts off a phosphate molecule from ATP
and uses it for releasing energy.
What is the most superficial (closest to the surface) muscle of the
abdominals. ( Correct answers ) External obliques
Utilizing the FITT principle, how many times a week should a beginner
client workout for? ( Correct answers ) 3 times a week. This principle
works best for beginners because it will show them how to get started.
What is responsible for sensing excessive stretch to protect the
muscle? ( Correct answers ) Muscle spindle.
Cycling your training to help account for shock, compensation, and
exhaustion is an important part of periodization and refers to which
principle? ( Correct answers ) The GAS principle.
1. "Alarm stage" applying intense training stress.
2."Resistance stage" muscles evolve and adapt to handling heavier
loads and resist stressful weights more easily and effectively.
3."Exhaustion stage" continually adding stress will exhaust our reserves
and will cease to function at peak performance.
To prevent the third stage from even happening, you need weeks of
going "light"; decreasing the weight and intensity to give your body
time to rest and recover.
The need for different phases of training helps to prevent what? ( Correct
answers ) Overtraining
Mix things up a bit. Don't get stuck with using the same program/workouts
over and over again, which will lead to orthopedic stress. Incorporate
different modes of training and experiment. A good example is cross-training,
which involves performing different activities and sports to achieve a well-
rounded and healthy body.
Individuals with hypertension should moderate their intake of what?
( Correct answers ) Salt
, It has been shown to increase blood pressure in sodium-sensitive
individuals. Half of hypertensive individuals are sodium-sensitive.
A client performs 8 reps of the seated leg press at 320 lbs. What is their
estimated 1RM? ( Correct answers ) 400 lbs
Take the weight that he lifted (320 lbs) and divide that by 80% (0.80 is
the percent of max) and that = 400 lbs.
What would be a symptom of overtraining? ( Correct answers )
Decrease in performance
There are two types of overtraining:
1.Sympathetic: mostly seen in anaerobic clients, this type of overtraining
affects the sympathetic nervous system (speeds up bodily functions;
increasing energy needs) and results in increased resting heart rate,
increased blood pressure, loss of appetite - which leads to weight loss and
decreased body mass, sleeping problems, emotional instability, and an
elevated basal metabolic rate.
2.Parasympathetic: mostly seen in aerobic clients, the opposite occurs.
Since this system slows down bodily functions and conserves energy,
overtraining will result in early onset of fatigue, increased resting heart
rate, heart rate recovery after exercise slows down, and an increase in
resting blood pressure.
What is primarily responsible for strength gains in beginner clients?
( Correct answers ) Neural adaptations
Beginners will see a spike in strength and then hypertrophy comes after.
Once they have more strength, then they'll be able to lift heavier weights
for more reps (6 - 12) = hypertrophy.
What plane of motion does squatting take place in? ( Correct answers )
Sagittal plane Any exercise where your body moves back to front or vice
versa.
In a client's training cycle, one day or training session is known as
what? ( Correct answers ) Microcycle
A microcycle can last a few days to a week, where mesocycle lasts
months, and a macrocycle lasts at least a year.
How often should information be collected when training with a
client? ( Correct answers ) Once a month
From the start of day one, you will need to collect accurate, up-to-date
information regarding your client's health status and training progress.
CORRECT ANSWERS 2025
What is the recommended amount of fat per meal for a male client?
( Correct answers ) 2 thumbs
What muscle is the prime mover in the bench press? ( Correct answers )
Pectoralis major (sternal pectoralis major) is the largest between the that
and clavicular (upper chest) pectoralis.
How is strength usually measured? ( Correct answers ) 1RM test since
strength is defined as the:
1. ability to contract muscles with maximum force.
2.Being able to exert musculoskeletal force against external object
(weights, ground, opponents).
What is an environmental stressor a client may experience? ( Correct
answers ) Allergies
Especially for clients with asthma because their airways narrow and swell,
and then fill up with mucus causing breathing difficulties.
What type of muscle fiber is best for competing in a triathlon? ( Correct
answers ) Type 1 (slow-twitch)
These fibers are fatigue resistant and focus on long-distance events
where the body utilizes the oxidative pathway.
Hold more mitochondria and myoglobin
"Keep shoulder blades down and together throughout the entire
movement" is an appropriate cue to give clients during what movement?
( Correct answers ) Dumbbell incline bench press
What are the recommended servings of fruits and vegetables per day?
( Correct answers ) 5 - 10 servings per day. We need lots of
vegetables because they are nutrient dense (has lots of nutrients) and
are essential to improved health.
What is the appropriate protein portion for men? ( Correct answers ) 2
palms. If you are looking to add some lean mass, add an extra thumb of fat
or another cupped handful of carbs for a few meals.
,Which type of contraction allows the muscles to "activate" but have no
movement or change in muscle length? ( Correct answers ) Isometric
contraction. Exercises include: wall-sit, plank,
A client thinks they injured their shoulder, what should the trainer do?
( Correct answers
) Refer them to a doctor. Personal trainers/fitness peeps are not qualified
to diagnose injuries.
All activities begin in which energy pathway? ( Correct answers ) ATP/CP
pathway. Doesn't matter how long or how intense the activity is, every
activity starts here. Myosin ATPase cuts off a phosphate molecule from ATP
and uses it for releasing energy.
What is the most superficial (closest to the surface) muscle of the
abdominals. ( Correct answers ) External obliques
Utilizing the FITT principle, how many times a week should a beginner
client workout for? ( Correct answers ) 3 times a week. This principle
works best for beginners because it will show them how to get started.
What is responsible for sensing excessive stretch to protect the
muscle? ( Correct answers ) Muscle spindle.
Cycling your training to help account for shock, compensation, and
exhaustion is an important part of periodization and refers to which
principle? ( Correct answers ) The GAS principle.
1. "Alarm stage" applying intense training stress.
2."Resistance stage" muscles evolve and adapt to handling heavier
loads and resist stressful weights more easily and effectively.
3."Exhaustion stage" continually adding stress will exhaust our reserves
and will cease to function at peak performance.
To prevent the third stage from even happening, you need weeks of
going "light"; decreasing the weight and intensity to give your body
time to rest and recover.
The need for different phases of training helps to prevent what? ( Correct
answers ) Overtraining
Mix things up a bit. Don't get stuck with using the same program/workouts
over and over again, which will lead to orthopedic stress. Incorporate
different modes of training and experiment. A good example is cross-training,
which involves performing different activities and sports to achieve a well-
rounded and healthy body.
Individuals with hypertension should moderate their intake of what?
( Correct answers ) Salt
, It has been shown to increase blood pressure in sodium-sensitive
individuals. Half of hypertensive individuals are sodium-sensitive.
A client performs 8 reps of the seated leg press at 320 lbs. What is their
estimated 1RM? ( Correct answers ) 400 lbs
Take the weight that he lifted (320 lbs) and divide that by 80% (0.80 is
the percent of max) and that = 400 lbs.
What would be a symptom of overtraining? ( Correct answers )
Decrease in performance
There are two types of overtraining:
1.Sympathetic: mostly seen in anaerobic clients, this type of overtraining
affects the sympathetic nervous system (speeds up bodily functions;
increasing energy needs) and results in increased resting heart rate,
increased blood pressure, loss of appetite - which leads to weight loss and
decreased body mass, sleeping problems, emotional instability, and an
elevated basal metabolic rate.
2.Parasympathetic: mostly seen in aerobic clients, the opposite occurs.
Since this system slows down bodily functions and conserves energy,
overtraining will result in early onset of fatigue, increased resting heart
rate, heart rate recovery after exercise slows down, and an increase in
resting blood pressure.
What is primarily responsible for strength gains in beginner clients?
( Correct answers ) Neural adaptations
Beginners will see a spike in strength and then hypertrophy comes after.
Once they have more strength, then they'll be able to lift heavier weights
for more reps (6 - 12) = hypertrophy.
What plane of motion does squatting take place in? ( Correct answers )
Sagittal plane Any exercise where your body moves back to front or vice
versa.
In a client's training cycle, one day or training session is known as
what? ( Correct answers ) Microcycle
A microcycle can last a few days to a week, where mesocycle lasts
months, and a macrocycle lasts at least a year.
How often should information be collected when training with a
client? ( Correct answers ) Once a month
From the start of day one, you will need to collect accurate, up-to-date
information regarding your client's health status and training progress.
