ISSA STRENGTH AND
CONDITIONING FINAL
EXAM
1. Anatomy & Physiology
Q1. Which type of muscle fiber is most resistant to fatigue and is primarily used for
endurance activities?
A) Type I
B) Type IIa
C) Type IIb
D) Type IIx
Answer: A) Type I
Explanation: Type I fibers are slow-twitch fibers designed for long-duration, low-
intensity activities and are highly fatigue-resistant.
Q2. Which of the following is the primary energy system used for a 1-rep max squat
attempt?
A) Oxidative (aerobic) system
B) Glycolytic (anaerobic) system
C) Phosphagen (ATP-PC) system
D) Beta-oxidation system
Answer: C) Phosphagen (ATP-PC) system
,Explanation: The ATP-PC system is used for short, explosive movements lasting
under 10 seconds.
Q3. The sarcoplasmic reticulum in skeletal muscle is primarily responsible for:
A) Storing glycogen
B) Storing calcium ions
C) Oxygen transport
D) Producing ATP
Answer: B) Storing calcium ions
Explanation: Calcium release triggers muscle contraction by binding to troponin.
Q4. Which plane of motion is a barbell bench press performed in?
A) Frontal plane
B) Transverse plane
C) Sagittal plane
D) Coronal plane
Answer: C) Sagittal plane
Explanation: The bench press primarily involves movement in the sagittal plane.
Q5. The antagonist muscle during a biceps curl is the:
A) Triceps brachii
B) Biceps brachii
C) Brachialis
D) Deltoid
Answer: A) Triceps brachii
Explanation: The triceps work opposite the biceps, making them the antagonist.
2. Strength Training Principles
,Q6. According to the SAID principle, training adaptations are:
A) Random
B) Specific to the type of demand placed on the body
C) Independent of the stimulus
D) Only related to aerobic exercise
Answer: B) Specific to the type of demand placed on the body
Explanation: SAID stands for Specific Adaptations to Imposed Demands.
Q7. For hypertrophy, the recommended repetition range is:
A) 1–3 reps
B) 4–6 reps
C) 8–12 reps
D) 15–20 reps
Answer: C) 8–12 reps
Explanation: Moderate reps with moderate loads are ideal for increasing muscle size.
Q8. What is the recommended rest period between sets for maximal strength
development?
A) 15–30 seconds
B) 30–60 seconds
C) 1–2 minutes
D) 3–5 minutes
Answer: D) 3–5 minutes
Explanation: Longer rest allows for full recovery of the phosphagen system.
Q9. Which of the following best describes progressive overload?
A) Training with the same weight consistently
B) Gradually increasing stress placed on the body during training
C) Training with random exercises each session
, D) Increasing only the frequency of training
Answer: B) Gradually increasing stress placed on the body during training
Explanation: Progressive overload ensures continual adaptation and improvement.
Q10. When performing power exercises like Olympic lifts, the recommended load is
approximately:
A) 30-40% of 1RM
B) 50-60% of 1RM
C) 70-90% of 1RM
D) 95-100% of 1RM
Answer: C) 70-90% of 1RM
Explanation: Power training requires heavy loads lifted explosively.
3. Program Design
Q11. A 22-year-old athlete wants to increase vertical jump height. The most effective
training focus would be:
A) Long-distance running
B) Plyometrics and Olympic lifting
C) Yoga and flexibility training
D) Isolation exercises only
Answer: B) Plyometrics and Olympic lifting
Explanation: Both enhance explosive power and fast-twitch muscle recruitment.
Q12. What is the correct order of exercises in a training session?
A) Core → Assistance → Power
B) Power → Core → Assistance
C) Assistance → Core → Power
D) Random order
CONDITIONING FINAL
EXAM
1. Anatomy & Physiology
Q1. Which type of muscle fiber is most resistant to fatigue and is primarily used for
endurance activities?
A) Type I
B) Type IIa
C) Type IIb
D) Type IIx
Answer: A) Type I
Explanation: Type I fibers are slow-twitch fibers designed for long-duration, low-
intensity activities and are highly fatigue-resistant.
Q2. Which of the following is the primary energy system used for a 1-rep max squat
attempt?
A) Oxidative (aerobic) system
B) Glycolytic (anaerobic) system
C) Phosphagen (ATP-PC) system
D) Beta-oxidation system
Answer: C) Phosphagen (ATP-PC) system
,Explanation: The ATP-PC system is used for short, explosive movements lasting
under 10 seconds.
Q3. The sarcoplasmic reticulum in skeletal muscle is primarily responsible for:
A) Storing glycogen
B) Storing calcium ions
C) Oxygen transport
D) Producing ATP
Answer: B) Storing calcium ions
Explanation: Calcium release triggers muscle contraction by binding to troponin.
Q4. Which plane of motion is a barbell bench press performed in?
A) Frontal plane
B) Transverse plane
C) Sagittal plane
D) Coronal plane
Answer: C) Sagittal plane
Explanation: The bench press primarily involves movement in the sagittal plane.
Q5. The antagonist muscle during a biceps curl is the:
A) Triceps brachii
B) Biceps brachii
C) Brachialis
D) Deltoid
Answer: A) Triceps brachii
Explanation: The triceps work opposite the biceps, making them the antagonist.
2. Strength Training Principles
,Q6. According to the SAID principle, training adaptations are:
A) Random
B) Specific to the type of demand placed on the body
C) Independent of the stimulus
D) Only related to aerobic exercise
Answer: B) Specific to the type of demand placed on the body
Explanation: SAID stands for Specific Adaptations to Imposed Demands.
Q7. For hypertrophy, the recommended repetition range is:
A) 1–3 reps
B) 4–6 reps
C) 8–12 reps
D) 15–20 reps
Answer: C) 8–12 reps
Explanation: Moderate reps with moderate loads are ideal for increasing muscle size.
Q8. What is the recommended rest period between sets for maximal strength
development?
A) 15–30 seconds
B) 30–60 seconds
C) 1–2 minutes
D) 3–5 minutes
Answer: D) 3–5 minutes
Explanation: Longer rest allows for full recovery of the phosphagen system.
Q9. Which of the following best describes progressive overload?
A) Training with the same weight consistently
B) Gradually increasing stress placed on the body during training
C) Training with random exercises each session
, D) Increasing only the frequency of training
Answer: B) Gradually increasing stress placed on the body during training
Explanation: Progressive overload ensures continual adaptation and improvement.
Q10. When performing power exercises like Olympic lifts, the recommended load is
approximately:
A) 30-40% of 1RM
B) 50-60% of 1RM
C) 70-90% of 1RM
D) 95-100% of 1RM
Answer: C) 70-90% of 1RM
Explanation: Power training requires heavy loads lifted explosively.
3. Program Design
Q11. A 22-year-old athlete wants to increase vertical jump height. The most effective
training focus would be:
A) Long-distance running
B) Plyometrics and Olympic lifting
C) Yoga and flexibility training
D) Isolation exercises only
Answer: B) Plyometrics and Olympic lifting
Explanation: Both enhance explosive power and fast-twitch muscle recruitment.
Q12. What is the correct order of exercises in a training session?
A) Core → Assistance → Power
B) Power → Core → Assistance
C) Assistance → Core → Power
D) Random order
