Download ISSA FINAL EXAM QUESTIONS WITH 100% VERIFIED ANSWERS|LATEST 2025-2026 and more Exams Nursing in PDF only on Docsity!
ISSA FINAL EXAM QUESTIONS WITH 100%
VERIFIED ANSWERS|LATEST 2025-
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.
- 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. All activities begin in which energy pathway? - 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. - External obliques Utilizing the FITT principle, how many times a week should a beginner client workout for? - 3 times a week. This principle works best for beginners because it
A client performs 8 reps of the seated leg press at 320 lbs. What is their estimated 1RM? - 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? - Decrease in performance There are two types of overtraining:
- 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.
- 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? - 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? - 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? - 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? - 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. What is a portion control strategy for women regarding carbs? - 1 cupped handful It is an easy way to measure an appropriate amount of carbs if you feel like you're eating too much. When creating rigidity in the torso, what involves expiring against a closed glottis combined with contracting muscles of the abdomen and rib cage? - Valsalva maneuver This method causes intrathoracic pressure which leads to the veins becoming compressed, significantly reducing venous blood flow into the heart and into the brain. Used for short bouts of maximal effort.
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. What is the angle of muscle pull? - The angle at which the muscle pulls relative to the axis of the bone that it pulls on. Protein is composed of carbon, hydrogen, oxygen and what else? - Nitrogen The only macronutrient to contain nitrogen Which of the following intake forms is necessary to ensure that that there are no prior medical concerns for the client? - PAR-Q. Physical Activity Readiness Questionnaire Marathon training primarily recruits what kind of fibers? - Slow-twitch (type 1) muscle fibers. These fibers have a slow contraction speed, utilize aerobic glycolysis, and is fatigue and injury resistant, making them perfect for long distance events/activities. Their name indicates that they are the fibers to be recruited first. When the scapular abductors are weak, what postural deviation can occur? - Kyphosis What muscle fiber is highly resistant to fatigue and injury? - Type 1 (slow-twitch) muscle fibers
Which of the following represents safe load increases for a beginner client? - 5% - 10% Advanced: 2% - 5% Beginners have much more room for improvement; gaining size and strength. Experienced and intermediate trainees usually are at or beyond the national averages for strength capabilities. What bone runs parallel to the fibula? - Tibia What does HIIT stand for? - High intensity interval training A weight loss client is currently exercising 5 + hours a week and hits a plateau. What adjustments should a trainer suggest? - Decrease k/cal intake by 250 Remove a cupped handful of carbs and a thumb of fats from their daily intake. If any more problems arise, try increasing the exercise to 7 + days a week and decreasing another 250 cal. 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
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 Or just a few workouts. The client needs to become acclimated with the equipment and 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
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- 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 In order to calculate lean and fat mass, you must multiply the body fat percentage by what? - Height If a client is in a hypertrophy-based phase, how many reps should be programmed?
training (Olympic movements; power cleans), and these movements come before multi-joint movements (back squat), followed by single-joint movements (split squat) (larger muscles then smaller muscles). What is the term for when expired oxygen during the recovery phase from exercise is excess of resting needs? - Oxygen debt Oxygen you inhale post exercise to make up for the amount you lost during exercise. Which macronutrient is most readily available for energy production? - Carbohydrates 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
What occurs when exercise begins and the intake of oxygen doesn't immediately meet the demands? - Oxygen deficit Which of the following supplements assists in muscle contraction, immunity, and regulation of blood sugar? - Magnesium Foods that include this mineral: legumes, spinach, swiss chard, nuts, seeds, whole grains, fruits, avocado, poultry (bird). Which principle do emergency medical professionals use to reduce the pain and inflammation from an athletic injury? - RICE principle Rest: person must be in a safe location and they must do little to no movement Ice: 20-min intervals to the injured/inflamed area Compression: bandage should be applied to the injured area to keep tension on there Elevation: injured body part should be raised above heart level What training principle dictates increasing load or intensity each mesocycle? - Progressive overload principle Train harder than last time! Increase the load (weight), reps, volume, frequency A client has a BMI of 24.8, which of the following categories do they fall in? - Normal Underweight: < less than 18.5 Normal: 18.5 - 24.
Overweight: 25.0 - 29. Obesity, class 1: 30.0 - 34. Obesity, class 2: 35.0 - 39. Extreme obesity, class 3: > greater than 40 How the body breaks down and uses energy for activity is what? - Energy metabolism Foodstuffs (protein, fats, carbs) are broken down to produce energy, use it, and give it off as heat in a series of chemical reactions. That heat that is released is why your body is warm during exercise. How many hours after a meal should a diabetic train? - 1 - 3 This timeframe is important because that is when blood sugar levels are still relatively high. The body is comprised of storage fat and what else? - Essential fat Storage fat: energy reserve in adipose tissue. Responsible for protecting internal organs and larger subcutaneous (beneath the skin surface) fat and it makes up 12% body mass for men and 15% for women. Essential fat: found in the heart, lungs, liver, spleen, kidneys, intestines, muscle, bone marrow, and lipid-rich tissues found throughout the central nervous system (CNS). For women, there is additional essential fat in the mammary glands and pelvic region. This fat is also needed for normal physiological functioning.
