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ISSA TRAINER EXAM 2024 with Complete
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Muscular, cardiopulmonary, and metabolic adaptations to exercise are known as the training effect. (T/F) - ✔✔True The body's automatic tendency to maintain a constant internal body environment through various processes is called: - ✔✔Homeostasis BMR stands for - ✔✔basal metabolic rate Anabolism and catabolism occur at the same time throughout the body. (T/F) - ✔✔True A calorie is a unit of heat. (T/F) - ✔✔True The preferred unit in metabolic studies and nutrition labels is the kilocalorie (kcal). (T/F) - ✔✔True The primary (not the 'initial') fuel during endurance exercise is: - ✔✔Fatty acids The molecule used for storing and transferring energy in the body is called: - ✔✔Adenosine triphosphate (ATP) The ATP/CP pathway is the primary pathway used for activities lasting two minutes or greater. (T/F) - ✔✔False About 98% of the human body is composed of only six elements: oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorous. (T/F) - ✔✔True The respiratory system is responsible for: - ✔✔- Supplying oxygen to the body
- Eliminating carbon dioxide in the body
- Helps regulate the body's pH balance The circulatory system consists of: - ✔✔Heart, arteries, and veins The nervous system is made up of the: - ✔✔peripheral nervous system and central nervous system Excretion is one function of the digestive system. (T/F) - ✔✔True Hormones are classified as: - ✔✔Steroids, Amino-Acid derivatives, Peptides Hemoglobin is an oxygen-transporting protein in red blood cells. (T/F) - ✔✔True The main purpose(s) of hormones is/are to: - ✔✔- Alter the rate of synthesis of your cellular protein
- Change the rate of enzyme activity
- Change the rate of transport of nutrients through the cell wall Tendons connect bone to bone. (T/F) - ✔✔False The average human adult skeleton has: - ✔✔206 bones Tendons: - ✔✔Are extensions of muscle fibers and connect muscle to bone The anatomical terms for front and back are: - ✔✔anterior and posterior Type I muscle fibers are predominantly aerobic. (T/F) - ✔✔True Cardiovascular/aerobic exercise results in: - ✔✔Mitochondrial adaptations
Inertia can be categorized as: - ✔✔Resting inertia and moving inertia A first-class lever is similar to a seesaw. (T/F) - ✔✔True The ability to perceive your position and movement of the body or limbs in space is known as: - ✔✔Kinesthesis A second-class lever is similar to a wheelbarrow. (T/F) - ✔✔True The faster the work is done during a movement, the lesser the amount of power. (T/F) - ✔✔False Posture is solely viewed in static positions, such as sitting, standing, or lying down. (T/F) - ✔✔False "Flatback" can be identified by a: - ✔✔Posterior pelvic tilt Excessive lateral curvature of the spinal column is known as: - ✔✔Scoliosis Kyphosis is an exaggerated anterior-posterior curvature of the spinal column. (T/F) - ✔✔True When the superior iliac crest of the pelvis moves forward and downward from the normal anatomical position, it is known as: - ✔✔Lordosis Intradiscal pressure is up to 11 times greater when seated versus lying down. (T/F) - ✔✔True Exaggerated anterior-posterior curvature of the spinal column is known as: - ✔✔Kyphosis Even though sitting can be unavoidable for many people, it is best to limit time spent sitting as much as possible, and design your workplace according to correct ergonomics. (T/F) - ✔✔True
The major movements that are possible at the knee joint are adduction and abduction. (T/F) - ✔✔False The knee is stabilized on the anterior side by which muscle? - ✔✔Quadriceps The semimembranosus and semitendinosus attach on what side of the knee? - ✔✔Medial The ankle joint is made up of which bone(s)? - ✔✔tibia and talus The hamstring muscles are a two-joint muscle that acts at the knee and hip. (T/F) - ✔✔True What muscle is located directly beneath the gastrocnemius and has similar functions to the gastrocnemius? - ✔✔Soleus The wrist joint consists of the ends of the radius and ulna bones of the forearm with the carpal bones of the hand. (T/F) - ✔✔True The shoulder girdle is made up of the clavicle and what other bone? - ✔✔Scapula A pronated grip would be palms up. (T/F) - ✔✔False ________ are a major factor that affects strength? - ✔✔Structural, Physiological, Psychoneural, Environmental The angle of Q represents: - ✔✔Starting strength What is a basic grip used in weight training? - ✔✔Supinated, Pronated, Neutral A supinated grip would be palms down. (T/F) - ✔✔False
The Golgi tendon organ, the muscle spindle, and the Pacinian corpuscle make up the three primary: - ✔✔Inhibitory proprioceptors Myofibrils are constructed of overlapping strands of protein polymers called: - ✔✔Actin and myosin Joint range of motion can be assessed with: - ✔✔- Goniometer
- Sit and reach test
- Shoulder flexibility test
- Trunk extension test The muscle spindle detects excessive stretch within the muscle. (T/F) - ✔✔True If your goal is to improve range of motion, stretch to the point: - ✔✔Of mild or moderate discomfort ________ are a benefit of a proper warm up and dynamic stretch prior to exercise? - ✔✔- Improved metabolic adjustment to heavy work
- Greater strength/power output
- Increased muscle temperature
- Increased velocity of nerve conduction This type of stretching facilitates an increase in muscle length through a maximum isometric contraction of the antagonist: - ✔✔Contract antagonist-relax (CA) method Endomorphs are slim body types. (T/F) - ✔✔False Ectomorphs are classified as: - ✔✔Slim or linear body types Body mass index (BMI) is used to assess: - ✔✔relative weight to height ratio and as a predictor of future disease risk
Bioelectrical impedance analysis (BIA) is one method to determine body composition. (T/F) - ✔✔True The body is composed of lean body mass (LBM) and body fat. (T/F) - ✔✔True The following are methods to assess body composition: - ✔✔- DEXA
- Skinfold thickness
- Hydrostatic weighing
- Bioelectrical impedance (BIA) When taking skinfold measurement readings, only one attempt per site is recommended for an accurate reading. (T/F) - ✔✔False The somatotype system classifies the human body into how many categories? - ✔✔ 3 The ISSA drawing-in phase is a process which: - ✔✔- Insures a high level of client motivation
- Distinguishes you as a professional
- Has five stages Stage One of the ISSA drawing-in phase is: - ✔✔Establish yourself as a professional Stage two of the ISSA drawing-in phase is: - ✔✔Data collection Stage three of the ISSA drawing-in phase is: - ✔✔Guided discovery tour A trainer should facilitate learning by using which sensory channel(s)? - ✔✔- Visual
- Auditory
- Kinesthetic
Which principle states that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically? - ✔✔SAID principle The specificity principle states that we must move from general training to specific and highly specialized training as it relates to our intended goals. (T/F) - ✔✔True HIT is an acronym for: - ✔✔high intensity training "FITT," in terms of the FITT principle, stands for fully integrated training technique. (T/F) - ✔✔False The principles to help you plan your training cycle, arrange your exercises in each workout, and perform each exercise are known as the: - ✔✔Weider principles Periodization refers to how a training program is broken down into discreet time periods called macrocycles, mesocycles, and microcycles. (T/F) - ✔✔True The ISSA recommends that an individual performs single-joint movements before multiple-joint movements. (T/F) - ✔✔False What are the three predictable stages of stress in the GAS principle? - ✔✔Shock, compensation, and exhaustion The two most common physiological markers of overtraining are sympathetic overtraining and parasympathetic overtraining. (T/F) - ✔✔True ________ & ________ are symptoms of overtraining? - ✔✔Decrease in performance & Chronic fatigue DOMS stands for: - ✔✔Delayed onset muscle soreness The connective tissue damage hypothesis is one of three leading hypothesis of DOMS. (T/F) - ✔✔True
One way to avoid overtraining? - ✔✔Varying your training method using periodization Maximum power will occur somewhere between 55% and 85% of 1RM. (T/F) - ✔✔True If you can perform a maximum of eight repetitions using a certain weight, then that weight is approximately what percentage of your one-repetition max? - ✔✔80% High repetition resistance training (of 15 or more repetitions): - ✔✔Does not innervate high threshold motor units and limits the potential for hypertrophy for type II muscle fibers. Why do new trainees typically experience a higher rate of strength gains? - ✔✔Neural adaptations Training, using roughly 6 to 12 repetitions, is most effective for achieving muscular hypertrophy. (T/F) - ✔✔True How much rest time is required/recommended between sets (three sets of 8 to 10 at 75% of the 1RM) to maximize serum testosterone levels and growth hormone levels? - ✔✔No more than one minute Training at 55% to 65% of 1RM is most effective for muscular endurance. (T/F) - ✔✔True ________ principle states that motor units are recruited in order according to their recruitment thresholds and firing rates? - ✔✔Size principle Common limiting factor when it comes to achieving fitness-related goals? - ✔✔- Genetics
- Exercise
- Mindset
- Nutrition What is the best and most effective diet for every individual? - ✔✔There is no "one-size" fits all diet.
Animal-based fats contain a higher ratio of unsaturated fats than plant-based oils. (T/F) - ✔✔False ______ chemical component(s) does protein contain that is not found in carbohydrates or fats? - ✔✔Nitrogen What is the recommended minimum protein intake for sedentary, generally healthy individuals? - ✔✔0.8g per kilogram of body mass ______ is an example of a micronutrient? - ✔✔Vitamin C For most people, drinking approximately two liters of water per day is sufficient. (T/F) - ✔✔True Fish oil is rich in: - ✔✔DHA and EPA ______ is not an appropriate characteristic of a goal? - ✔✔Goals are unrealistic Limiting factors are the choices an individual makes that prevent him/her from reaching goals. (T/F) - ✔✔True For men, what is the average portion size of protein dense foods with each meal? - ✔✔Two palm portions Outcome goals are the steps that you must take to accomplish your behavior goal. (T/F) - ✔✔False ______ is not a common limiting factor regarding nutrition? - ✔✔Cost of food Calorie counting is a foolproof method to accurately determine your dietary needs. (T/F) - ✔✔False
For women, what is the average portion size of protein-dense foods with each meal? - ✔✔One palm portion An advanced nutrition technique is to eat according to your body type. (T/F) - ✔✔True The past surgeon general has estimated that close to what percent of our most dreaded diseases could be prevented with lifestyle changes such as diet and exercise? - ✔✔ 8 5% Most older adults fear losing their independence more than they fear death. (T/F) - ✔✔True While exercise may be an option of the young, it is imperative for older adults. (T/F) - ✔✔True Dr. DeVries of USC has shown that men and women in their 70s and 80s can achieve levels of vigor associated with people: - ✔✔30 years younger What is the approximate guideline duration of a workout program for an older adult? - ✔✔60 minutes total (30 minutes CV, 30 minutes of resistance training) What are the recommended strength program guidelines for an older adult? - ✔✔Low to moderate intensity with high repetitions How frequent should an older adult be trained in conjunction with a cardiovascular program? - ✔✔ 2 - 3 times per week Medical doctors may perform what assessment(s) on older adults before clearing them for exercise? - ✔✔- EKG
- Blood panel
- Neurological assessment Which component(s) should be addressed in a sound APF program? - ✔✔Balance, Flexibility, Power
Statistics indicate that an estimated __________ Americans suffer from a chronically elevated level of arterial blood pressure, a medical condition known as hypertension. - ✔✔60,000, The recommended RPE range for individuals with hypertension would be ___ to ___. - ✔✔10 to 13 The body of a diabetic does not produce enough insulin or it cannot properly use the insulin it does make. (T/F) - ✔✔True Type II diabetes is known as insulin-dependent diabetes. (T/F) - ✔✔False Type I diabetes is known as non-insulin dependent diabetes. (T/F) - ✔✔False Diabetes increases your likelihood of suffering from: - ✔✔Heart disease, Stroke, Gangrene, Kidney disease How many Americans die annually from diabetes and its complications? - ✔✔More than 150, Individuals with arthritis should exercise at least ___ times per day? - ✔✔Two One major component of an exercise program for arthritis sufferers is ____. - ✔✔Aerobic A disease, which causes pain or stiffness in your skeletal joints, is referred to as _______. - ✔✔Arthritis Osteoarthritis is an age-related condition. (T/F) - ✔✔True Research has shown that the predominate contributing factor(s) to heart disease is: - ✔✔- Too much saturated fat
- Too much smoking
- Not enough exercise High HDL cholesterol increases risk of coronary heart disease. (T/F) - ✔✔False Research has shown that the beneficial effect(s) of exercise for hypertensives: - ✔✔- Lower blood pressure
- Normalize kidney function
- Decrease insulin secretion
- Increase in high density lipoprotein cholesterol Pregnant women should avoid prolonged bouts of exercise in what position? - ✔✔Supine Pregnant women should avoid exercising over ____________ minutes. - ✔✔ 30 Pregnant women should avoid wearing which type of clothing? - ✔✔Clothes impermeable to water Reasons for stopping an exercise routine for a pregnant woman includes which of the following? - ✔✔- Dizziness
- Severe headaches
- Excessive fatigue Asthma sufferers should medicate 30 minutes prior to exercise. (T/F) - ✔✔True How many Americans are afflicted by asthma? - ✔✔25,000, What triggers asthma? - ✔✔- Respiratory infection
- Exercise
- Sudden changes in either humidity or temperature
