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ISSA Final
What is the prime mover at the hip during a hip hinge? - correct answer Erector spinae What term represents the six anatomical locations of predictable movement patterns where movement dysfunctions can be detected? - correct answer Kinetic chain checkpoints When considering exercise order, what should be a priority before completing accessory exercises? - correct answer Compound exercises Which energy pathway is dominant when the body is at rest or during low-intensity, long- duration activity? - correct answer Anaerobic glycolysis What is the central nervous system (CNS) responsible for? - correct answer Receiving sensory input and organizing, analyzing, and processing neural information What intensity (percent of 1RM) is most closely associated with the training adaptation of muscle hypertrophy? - correct answer Less than 67 percent of 1RM When using email marketing, what is the ideal weekly email frequency for marketing and communicating with clients? - correct answer Two to three per week What is the condition of low blood pressure measuring 90/60 mm Hg or less? - correct answer Hypotension What is a split routine as it relates to resistance training? - correct answer The division of training sessions by body part or body region What postural and movement deviation occurs when the knees excessively bow inward toward the midline? - correct answer Knee valgus What is the purpose of a business plan? - correct answer o outline how a business will be operated
What term is described as the volume of blood the left ventricle pushes out in a single heartbeat? - correct answer Stroke volume Which of the following best describes the muscular endurance component of fitness? - correct answer The ability of a muscle or group of muscles to continuously exert force against resistance over time Which of the following is a risk factor for developing hypertension? - correct answer Having diabetes Which type of muscle is the most common in the human body? - correct answer Skeletal muscle Lactic acid has been found to have many functions in the body, including which of the following? - correct answer It can promote the metabolism of glucose and glycogen over fats for faster energy production For a skinfold body composition assessment, what sites are used for the three-site body density method for females? - correct answer Triceps, suprailiac, thigh What resistance training style is a combination of partial repetitions and isometric holds? - correct answer Functional isometrics What additional health and fitness assessment is strongly recommended for a client with type 2 diabetes? - correct answer Exercise stress test Which body composition measuring system uses the volume of a controlled chamber compared to body volume to determine bodyfat percentage? - correct answer Body mass index (BMI) What type of email communication reaches out to former clients and older prospects and encourages a reply? - correct answer Reengagement email
Which heart rate zones are generally anaerobic in nature? - correct answer Zones 2 and 3 Which digestive organ is responsible for the storage of fat-soluble vitamins and blood filtration and detoxification? - correct answer liver What information does the Client Intake Form gather? - correct answer Previous exercise experience, nutrition, and health conditions Which strength curve most accurately represents a biceps curl exercise? - correct answer Bell-shaped strength curve Which stage of the General Adaptation Syndrome is characterized by fatigue, weakness, and soreness? - correct answer Exhaustion Which of the following is a statement from the ISSA Code of Ethics for a fitness professional? - correct answer Accurately represent their services and what is reasonably expected from a training relationship with clients. What type of warm-up intentionally mimics the movements that will be a part of the workout to follow it? - correct answer Dynamic warm-up Which principle of fitness states that a training program must be specific for an individual's goals and desired adaptations? - correct answer Principle of specificity Which of the following acute training variable changes will increase training volume? - correct answer Adding repetitions during a set
. During cardiorespiratory training, how can the acute training variable of rest be manipulated to increase training intensity? - correct answer Maintain rest until resting heart rate is achieved Which of the following is a primary risk factor for coronary heart disease? - correct answer High blood pressure
According to the modified Rate of Perceived Exertion (RPE) chart, what intensity equates to deep and forceful breathing that makes it difficult or uncomfortable to speak during cardiorespiratory exercise? - correct answer RPE 10 Which division of the peripheral nervous system controls voluntary movement like exercise? - correct answer Somatic nervous system What is an exercise regression? - correct answer Modifications to acute training variables that decrease the challenge of a movement pattern What should a client with an arthritic condition avoid doing before an exercise session? - correct answer Taking pain medications Which of the following is considered an incomplete protein? - correct answer peas What type of resistance training equipment has a fixed range of motion? - correct answer Weight machines Which type of neuron sends information from the central nervous system to the muscles to generate movement? - correct answer Efferent neuron Which of the following is a category covered in a standard code of ethics? - correct answer Confidentiality What hormone can the ergogenic aid caffeine help to stimulate? - correct answer Epinephrine What type of motivation is driven by a reward, prize, or recognition? - correct answer Extrinsic motivation Which of the following measures can be used to determine the intensity of cardiorespiratory exercise? - correct answer Talk test
The PACER test is a fitness assessment used for what special population? - correct answer Pregnant women Which spinal deviation is characterized by an excessive inward curvature of the lumbar spine and anterior pelvic tilt? - correct answer Lordosis Which relatively common chronic health condition is characterized by bronchial spasms that make it difficult to breathe effectively? - correct answer Asthma What type of client assessment is the squat or overhead squat assessment? - correct answer Dynamic movement assessment Muscle cells contain which cellular fluid that is NOT a part of other human cells? - correct answer Sarcoplasm
. What type of exercise is ideal for a client who is new to strength training and learning new movement patterns? - correct answer Bodyweight exercises What type of assessments are based on repeatable, measurable data? - correct answer Objective assessments What percentage of maximum heart rate is represented in Zone 3 cardiorespiratory intensity? - correct answer 71 to 80 percent of maximum heart rate Flexibility, mobility, balance, and core training are all included in which category of training? - correct answer Strength training Which element of fitness requires sensory input from the eyes, ears, and proprioceptors? - correct answer Balance training Under the scope of practice for a Certified Personal Trainer, which of the following situations can a fitness professional help a client with? - correct answer Exercise programming
How many sets and repetitions are performed during German volume training? - correct answer 10 sets of 10 repetitions The principle of progressive overload states that the body must encounter what type of stress to drive adaptation? - correct answer Stress that is greater than what is normally encountered What training intensity is required during the working rounds in high-intensity interval training (HIIT)? - correct answer 85 percent or more of V02 max What are the primary joints involved in a squat movement pattern? - correct answer Hip, knee, ankle Which personal trainer best practice includes staying within the scope of practice and establishing boundaries with clients? - correct answer Maintaining appropriate relationship boundaries During exercise, the average human's breathing rate increases to what range and varies based on exercise intensity? - correct answer 50 to 60 breaths per minute Which of the following is an example of a complex carbohydrate? - correct answer Whole grain bread In the alveoli of the lungs, air crosses into and out of the capillaries by what process? - correct answer Diffusion
. What stage of change is someone in if they are sustaining a new, healthy behavior for more than six months? - correct answer Maintenance What psychological theory suggests that people are motivated by the need for autonomy, competence, and relatedness? - correct answer Self-Determination Theory (SDT) Where in the cell do the Krebs cycle and electron transport chain occur? - correct answer Mitochondria
How soon after stopping a training program can muscle atrophy occur? - correct answer 4 weeks What muscle fiber arrangement can be seen in the soleus muscle? - correct answer Bipennate muscle What medical emergency can occur when there is too much insulin in the body? - correct answer Insulin shock Which digestive organ has both endocrine and exocrine functions? - correct answer Pancreas What is the ideal height of the step or platform used during the step test assessment? - correct answer 24 inch What is the name for glucose that is stored in the body? - correct answer Glycogen What are the building blocks of protein? - correct answer amino acids What muscle fiber arrangement can be seen in the pectoralis major muscle? - correct answer Convergent muscle
. What is the definition of muscular endurance? - correct answer The amount of force exerted by a muscle or group of muscles in a given amount of time What type of training periodization progresses from low intensity to high intensity across a macrocycle? - correct answer Linear periodization Which of the following training repetitions and tempos would have the greatest time under tension (TUT)? - correct answer 3 repetitions at 10:0:10: What type of supplement can improve exercise performance and capacity? - correct answer Herbal supplement
What type of goal is focused on the end result? - correct answer outcome goal Which kinetic chain checkpoint should be observed carefully because it controls the movement of the lower extremities? - correct answer the hip Which of the following is included in the axial skeleton? - correct answer skull How many sets and repetitions are performed during German volume training? - correct answer 10 sets of 10 repetitions When a trainer is walking the gym floor, what should they be proactively doing or looking for? - correct answer Trip hazards and dirty or broken equipment Which macronutrient is the primary source of energy for the body in most cases? - correct answer Carbohydrate In which anatomical plane does the internal and external rotation of the shoulder occur?
- correct answer Transverse plane Which endocrine hormone promotes the uptake of glucose from the blood by target tissues? - correct answer insulin In the ATP/CP energy pathway, what molecule lends a phosphate group to ADP to regenerate ATP for future energy needs? - correct answer Creatine phosphate (CP) What is the definition of quickness as it relates to the element of reactive training? - correct answer The ability to react and change body position with maximum rate of force production For the average adult, what percentage of the diet should be carbohydrates? - correct answer 45 to 65 percent of daily calories In email marketing, what is a relationship email? - correct answer An email used to engage with clients and prospects and build rapport
Which flexibility technique may be assisted by or utilizes a stretching tool like a towel or stretching strap? - correct answer Pre-contraction stretching What type of strength is defined as the ability to sustain a submaximal activity for a longer duration of time? - correct answer Endurance strength What sales technique encourages a client to purchase additional services, products, or add-ons at the point of sale? - correct answer upselling What type of resistance exercises engage multiple joints and many muscle groups throughout the range of motion? - correct answer Compound exercises Which of the following exercises offer the most dynamic balance challenge for a client? - correct answer Step up to balance on a BOSU
. According to the Dietary Guidelines for Americans, which of the following should be limited in the diet to promote optimal health? - correct answer added sugar Which type of muscle fiber derives its energy primarily from aerobic energy pathways? - correct answer Type I muscle fibers What is the condition of low blood pressure measuring 90/60 mm Hg or less? - correct answer Hypotension What calculation estimates the primary macronutrient the body uses for energy at a given point in time? - correct answer Catabolic quotient . Which personal trainer best practice includes staying within the scope of practice and establishing boundaries with clients? - correct answer Maintaining appropriate relationship boundaries What type of muscular assessment is the bench press test? - correct answer Muscular strength assessment
A ketogenic diet limits the intake of which macronutrient? - correct answer Protein What is the daily fat intake recommendation for the average adult? - correct answer 20 to 30 percent of daily calories
. Approximately what portion of the body's total water is intracellular? - correct answer 2/3 of the body's total water The calcaneus is an example of what type of bone? - correct answer Short bone . What class of hormones is released by the adrenal glands during times of stress? - correct answer Catecholamines What type of goal is based on measurable and quantifiable data? - correct answer Objective goal According to the American Heart Association, what is considered a 'normal' blood pressure? - correct answer 120/80 mm Hg What is the daily fiber intake recommendation for the average male? - correct answer 38 grams per day Which endocrine hormone promotes the release of glucose from the liver and into the bloodstream? - correct answer Glucagon . According to the CDC, what is the definition of cleaning? - correct answer Removing dirt and impurities from a surface with a detergent and water Pain and stiffness, fatigue, anxiety, depression, headaches, and memory problems are possible symptoms for which arthritis-related chronic health condition? - correct answer Fibromyalgia Which of the following is a common fitness assessment used for senior fitness clients? - correct answer 30-second chair stand
. Which spinal deviation is characterized by the sideways curvature of the spine? - correct answer Scoliosis Which branch of the nervous system is responsible for "fight-or-flight"? - correct answer Sympathetic nervous system Which of the following is an effect of short-term cortisol elevation in the body? - correct answer Increases blood pressure What type of reactive exercises involve the repeated maximum stretching and contracting of muscles in the shortest amount of time? - correct answer Plyometric training What type of nonverbal communication involves gestures and body movements? - correct answer Body language Which condition related to diabetes is described as elevated blood glucose, but not within the range for a diabetes diagnosis? - correct answer Type 2 diabetes What type of diabetes only affects pregnant women? - correct answer Gestational diabetes What does the "S" in SMART goals stand for? - correct answer specific What is the primary goal of Motivational Interviewing? - correct answer To help someone understand the triggers that lead to unhealthy and undesirable behavior Which client form allows clients to understand and accept any and all risks associated with beginning an exercise program? - correct answer Liability waiver As it relates to the GAS Principle, what is the post-training period when the trained function has a higher performance capacity than prior to the training period? - correct answer Supercompensation
Which type of lipoprotein is known as the 'bad' lipoprotein? - correct answer Low-density lipoprotein (LDL) Which body composition measurement utilizes calipers? - correct answer Skinfold measurements What is considered a normal body mass index (BMI)? - correct answer 18.5 to 24.
. Which of the following is a common site to measure the pulse in humans? - correct answer Radial artery Which classification of neurons communicates tactile, auditory, and visual information? - correct answer Sensory neurons What stage of change is someone in if they are sustaining a new, healthy behavior for more than six months? - correct answer Maintenance During resistance training, what is the recommended repetition range for the training goal of hypertrophy? - correct answer 6 to 12 repetitions Which style of personal training pairs two clients together during a workout? - correct answer Buddy training What is the average bodyfat percentage for females? - correct answer 25 to 31 percent What term is described as the volume of blood the left ventricle pushes out in a single heartbeat? - correct answer Stroke volume What is the definition of hypertrophy? - correct answer an increase in muscle fiber size Which of the following is a symptom of a heart attack? - correct answer Shortness of breath
