ISSA-CPT Practice Exam 100 QUESTIONS
WITH CORRECT ANSWERS| LATEST UPDATE
2026 VERSION GRADED A+
1. What is the primary energy system used during a 100-meter sprint?
A. Aerobic
B. Anaerobic lactic
C. Phosphagen
D. Oxidative
C. Phosphagen – The phosphagen system provides immediate energy for
short, high-intensity activities lasting about 0–10 seconds.
2. Which macronutrient is most efficient for muscle repair and growth?
A. Carbohydrates
B. Proteins
C. Fats
D. Fiber
B. Proteins – Proteins provide amino acids which are essential for muscle
tissue repair and growth.
3. What is the recommended rest period for hypertrophy-focused strength
training?
A. 15–30 seconds
B. 30–60 seconds
C. 60–90 seconds
D. 2–5 minutes
C. 60–90 seconds – Moderate rest allows partial recovery while maintaining
muscle tension to promote hypertrophy.
,4. Which of the following is considered a compound exercise?
A. Bicep curl
B. Bench press
C. Leg extension
D. Calf raise
B. Bench press – Compound exercises involve multiple joints and muscle
groups.
5. What is the target heart rate for moderate-intensity exercise in a 30-year-
old individual?
A. 120–140 bpm
B. 100–120 bpm
C. 140–160 bpm
D. 160–180 bpm
A. 120–140 bpm – Moderate intensity is generally 50–70% of maximum
heart rate (220 − age).
6. Which movement pattern primarily works the posterior chain?
A. Squat
B. Deadlift
C. Bench press
D. Shoulder press
B. Deadlift – The posterior chain includes glutes, hamstrings, and lower
back, which are emphasized in deadlifts.
7. How many calories per gram are in fat?
A. 4 kcal/g
B. 7 kcal/g
C. 9 kcal/g
D. 2 kcal/g
C. 9 kcal/g – Fat is the most calorie-dense macronutrient.
8. Which assessment measures body fat distribution?
A. BMI
B. Skinfold calipers
, C. Waist-to-hip ratio
D. VO2 max
C. Waist-to-hip ratio – This ratio indicates fat distribution and risk of
cardiovascular disease.
9. What is the primary role of carbohydrates during exercise?
A. Muscle repair
B. Energy production
C. Hormone regulation
D. Bone strength
B. Energy production – Carbohydrates are the body’s preferred energy
source, especially during high-intensity exercise.
10.Which type of stretching is best performed before a workout?
A. Static
B. Dynamic
C. PNF
D. Ballistic
B. Dynamic – Dynamic stretching warms up muscles and increases range of
motion before activity.
11.Which principle states that the body adapts to the specific demands placed
on it?
A. Overload
B. Specificity
C. Progression
D. Reversibility
B. Specificity – Training adaptations are specific to the type of exercise
performed.
12.What is the average recommended daily protein intake for a sedentary
adult?
A. 0.8 g/kg body weight
B. 1.2 g/kg body weight
C. 1.6 g/kg body weight
WITH CORRECT ANSWERS| LATEST UPDATE
2026 VERSION GRADED A+
1. What is the primary energy system used during a 100-meter sprint?
A. Aerobic
B. Anaerobic lactic
C. Phosphagen
D. Oxidative
C. Phosphagen – The phosphagen system provides immediate energy for
short, high-intensity activities lasting about 0–10 seconds.
2. Which macronutrient is most efficient for muscle repair and growth?
A. Carbohydrates
B. Proteins
C. Fats
D. Fiber
B. Proteins – Proteins provide amino acids which are essential for muscle
tissue repair and growth.
3. What is the recommended rest period for hypertrophy-focused strength
training?
A. 15–30 seconds
B. 30–60 seconds
C. 60–90 seconds
D. 2–5 minutes
C. 60–90 seconds – Moderate rest allows partial recovery while maintaining
muscle tension to promote hypertrophy.
,4. Which of the following is considered a compound exercise?
A. Bicep curl
B. Bench press
C. Leg extension
D. Calf raise
B. Bench press – Compound exercises involve multiple joints and muscle
groups.
5. What is the target heart rate for moderate-intensity exercise in a 30-year-
old individual?
A. 120–140 bpm
B. 100–120 bpm
C. 140–160 bpm
D. 160–180 bpm
A. 120–140 bpm – Moderate intensity is generally 50–70% of maximum
heart rate (220 − age).
6. Which movement pattern primarily works the posterior chain?
A. Squat
B. Deadlift
C. Bench press
D. Shoulder press
B. Deadlift – The posterior chain includes glutes, hamstrings, and lower
back, which are emphasized in deadlifts.
7. How many calories per gram are in fat?
A. 4 kcal/g
B. 7 kcal/g
C. 9 kcal/g
D. 2 kcal/g
C. 9 kcal/g – Fat is the most calorie-dense macronutrient.
8. Which assessment measures body fat distribution?
A. BMI
B. Skinfold calipers
, C. Waist-to-hip ratio
D. VO2 max
C. Waist-to-hip ratio – This ratio indicates fat distribution and risk of
cardiovascular disease.
9. What is the primary role of carbohydrates during exercise?
A. Muscle repair
B. Energy production
C. Hormone regulation
D. Bone strength
B. Energy production – Carbohydrates are the body’s preferred energy
source, especially during high-intensity exercise.
10.Which type of stretching is best performed before a workout?
A. Static
B. Dynamic
C. PNF
D. Ballistic
B. Dynamic – Dynamic stretching warms up muscles and increases range of
motion before activity.
11.Which principle states that the body adapts to the specific demands placed
on it?
A. Overload
B. Specificity
C. Progression
D. Reversibility
B. Specificity – Training adaptations are specific to the type of exercise
performed.
12.What is the average recommended daily protein intake for a sedentary
adult?
A. 0.8 g/kg body weight
B. 1.2 g/kg body weight
C. 1.6 g/kg body weight
