ISSA Final Exam Questions and Answers: A Comprehensive Guide for Fitness Professionals, Exams of Nursing

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ISSA FINAL EXAM LATEST

2024- 2025 QUESTIONS AND

VERIFIED ANSWERS

What is the recommended amount of fat per meal for a male client? - 2 thumbs What muscle is the prime mover in the bench press? - Pectoralis major (sternal pectoralis major) is the largest between the that and clavicular (upper chest) pectoralis. How is strength usually measured? - 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? - 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? - 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? - Dumbbell incline bench press What are the recommended servings of fruits and vegetables per day? - 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? - 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? - Isometric contraction. Exercises include: wall-sit, plank, A client thinks they injured their shoulder, what should the trainer do? - Refer them to a doctor. Personal trainers/fitness peeps are not qualified to diagnose injuries.

What would be a symptom of overtraining? - Decrease in performance

There are two types of overtraining:

compressed, significantly reducing venous blood flow into the heart and into the brain. Used for short bouts of maximal effort. What would determine how many meals a day a client should eat? - Client preference.

You should never force your client on what to eat and when to eat. Whenever they are feeling hungry, that is the best time for them.

Which macronutrient contains carbon, hydrogen, and oxygen? - Carbohydrates

Sugars, starches and fibers are all considered carbs because of their similar structures. A lateral leg raise demonstrates which kind of movement? - Abduction Abduction is to move away from the midline of the body while adduction is moving towards the midline. During training, clients with hypertension should avoid what? - Squat jumps High intensity aerobic exercise has no beneficial results on high blood pressure. The focus should be on non-weight- bearing and low-impact aerobic exercise because most individuals with hypertension are elderly and obese and tend to have lower-extremity orthopedic problems. Who should recommend a GXT (graded exercise test) for a client prior to starting an exercise program? - Physician This test is meant for older individuals who are 40 years or older and with an abnormal physical examination (murmur) or two or more coronary risk factors. If you are 40 years or younger and you undergo a normal physical examination, has no symptoms of cardiovascular disease, no coronary risk factors, and no physical findings (hypertension, murmur) then you should be good to go. Utilizing the Valsalva maneuver gives up to how much greater force? - 20% A client with celiac disease asks for a nutrition plan, what should the trainer recommend? - Give a breakdown of macronutrients Develop a meal plan that contains no gluten Avoid gluten if you have celiac disease. When someone with this disease ingests gluten, the lining of the small intestine is attacked by the body's natural defense system as it tries to react to the gluten. With an unhealthy intestinal lining, the body will be unable to absorb the necessary nutrients. Delayed growth and nutrient deficiencies start to occur. This includes anemia (one of the most common forms of iron deficiency; the oxygen- carrying capacity of the blood is reduced) and osteoporosis (bones become fragile and break easily). Diabetes, autoimmune thyroid disease and intestinal cramps also develop. What is the smallest phase or cycle of training? - Microcycle How long does the guided discovery stage of the drawing-in phase last? - 2 - 3 weeks

some exercises.

What does BMI stand for? - Body Mass Index The gluteus maximus is located superior to which muscle? - Gastrocnemius What type of contraction is involved in controlling and stopping a movement?

• Isometric contraction The muscle does not move nor does it lengthen. An example is being at the bottom of the push up position and holding yourself there for a certain amount of time. What movement requires constant agonist-antagonist muscle contractions? - Dynamic balance An example of this would be to balance your self on one leg when trying to perform the pistol squat. The ATP/CP pathway is best for what activity? - 100m sprint Any activity that is short duration and requires max effort. Sustained power movements that last 0 - 10 sec. What is the daily water consumption recommendation? - 3 liters Bone contains 22% water, adipose tissue 25%, muscle cells 75%, and blood contains nearly 83%. Which resistance training system helps to increase intensity and optimize time? - Supersets You do 2 - 3 exercises at a time with no rest between them. This style of training will save time and keep the workout intense. What does the FITT acronym stand for? - Frequency: how often someone works out Intensity: how hard someone works out Time: How long they workout for Type: the kind(s) of exercise In an endurance mesocycle of a beginner's program, which set and rep scheme would be most appropriate? - 3 sets, 12 - 15 reps High intensity exercise could be problematic for diabetics due to which of the following?
• Nerve damage Nerve and eye damage are most common in individuals with type 1 (insulin-

diabetes.

What is the primary reason for strength gains in youth clients? - Neurological factors Once those youngsters hit adolescence (10 - 19) testosterone levels increase which leads to gains. When working with a new client that is utilizing tempo training, which portion of the exercise is drawn out? - The eccentric phase Lower the weight down for a couple of sec, hold it (isometric phase), then shoot right back up on the concentric phase. 4 (eccentric) - 2 (isometric) - 1 (concentric) What is considered a limiting factor for good nutrition? - Cheat days/weekends; repetitive weekends full of not following the plan. A good and healthy diet should not be looked at as a chore so on the weekends you can pig out. You want to enjoy eating things that taste good and are healthy. What is an example of a polyunsaturated fat? - Omega- 6 What should a cool-down include? - static stretching Never stretch before exercise, it will lower strength output. This has been proven in several studies on sprinting, jumping, and low speed strength tests. What describes a mesomorphic body type? - Muscular (type V) Mesomorphs tend to benefit from a mixed diet of protein, carbs, and fat. -They gain much more muscle than the other body types -Testosterone and growth hormone dominant -Excess calories go to lean mass and dense bones What would increase the rate of fatty acid metabolism and decreases the rate of carbohydrate metabolism during exercise? - fish oil The systolic blood pressure reading of 140 - 159 is what stage of hypertension? - Hypertension stage 1 Optimal (systolic) (mm Hg): less than 120 (diastolic) (mm Hg): less than 80 Normal: less than 130 Less than 85 High normal: 130 - 139 85 - 89 Stage 1: 140 - 151 90 - 99 Stage 2: 160 - 179 100 - 109 Stage 3: 180 or higher 110 or higher

First comes carbs, then fat comes in when carb stores are depleted. So during endurance/long-distance events, it is smart to have an energy drink (they contain carbs) to replenish your glycogen stores, providing you with more energy. What resistance training method divides one set into several mini-sets with rest? - Rest

• pause Set 1: 225 x 8 Rest 15 sec Set 2: 225 x 3 Rest 15 sec Set 3: 225 x 2 This method is meant to improve strength, not size. It is also incredibly taxing on the nervous system so don't do it everyday. When the spine develops an S- or a C-shaped curve, what is this imbalance called? - Scoliosis What type of lever is the bicep curl? - Third class lever There is effort placed between the fulcrum (forearm) and the load (weight being curled). Approximately how many calories are in one pound of fat? - 3500 When administering a skin-fold assessment, which side of the body should all measurements be taken on for body fat? - The right side Readings should be done on the skin and not through the clothes. Take them 3 times and whatever the average is of the two closest readings, use that for the appropriate formula. And of course, keep practicing. What is "discussing the nutrient per pound of food"? - Nutrient density The more nutrients a food has, the more nutrient dense it is. What is an example of a behavior goal? - The steps you take towards reaching that goal Decrease mile run by 1 min What is the range needed to achieve maximum power when using 55% - 85%

of 1RM?

• 3 - 5 reps, 3 - 5 sets Approximately how many calories are in one gram of carbohydrate? - 4