ISSA FINAL EXAM

What is the average vital capacity of the lungs and humans

4000-6000 mL

For the average adult what percentage of the diet should be carbohydrates?

45 to 65 percent of daily calories

At what average age does flexibility start to diminish for most people?

45 years of age

What percentage of maximum heart rate is represented in zone 3 cardiorespiratory intensity

71 to 80 percent of maximum heart rate

Which of the following is a statement from the ISSA code of ethics for a fitness professional?

Accurately represent their services and what is reasonably expected from a training relationship with clients.

Which of the following is the first step in a balance training progression?

Balance pad: two legs

Which strength curve most accurately represents a biceps curl exercise

Bell-shaped strength curve

What is the process of breaking triglycerides down into fatty acids to be converted to acetyl - CoA during aerobic metabolism called?

Beta oxidation

What type of resistance exercises engage Multiple joints and many muscle groups throughout the range of motion

Compound exercises

Which of the following is a category covered in a standard code of ethics

Confidentiality

Which of the following is a benefit of small group training

Decreases client adherence to an exercise program

What type of client assessment is the squat or overhead squat assessment

Dynamic movement assessment

What resistance training style is a combination of partial repetitions and isometric holds

Functional isometrics

Which of the following is true regarding an emergency exit plan

It clearly labels all exit and entry doors, stairwells, and elevators

What type of reactive exercises involve the repeated Maximum stretching and contracting of muscles in the shortest amount of time

Plyometric training

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

RPE 10

What is the central nervous system (cns) responsible for

Receiving sensory input and organizing, analyzing, and processing neural information

Which classification of neurons communicate tactile, auditory, and visual information

Sensory neurons

According to the size principle of motor recruitment, in what order will muscle fibers be recruited during activity

Smallest and slowest firing rate to largest and fastest firing rate

In marketing, what is the definition of a "target market?"

The particular group of consumers that a product or service targets

What is the primary goal of motivational interviewing

To help someone understand the triggers that lead to unhealthy and undesirable behavior

When using email marketing, what is the ideal weekly email frequency for marketing and communicating with clients

Two to three per week

The PACER test is a fitness assessment used for what special population

Youth

Which heart rate zones are generally anaerobic in nature

Zones 2 and 3

What is the definition of quickness as it relates to the element of reactive training

ability to react and change body position with maximum rate of force production

What are the building blocks of proteins

amino acids

which element of fitness requires sensory input from the eyes, ears, and proprioceptors

balance training

What muscle fiber arrangement can be seen in the pectoralis major muscle

convergent muscle

What is the primary muscle involved in pulmonary ventilation

diaphragm

In the alveoli of the lungs, air crosses into and out of the capillaries by what process

diffusion

What type of strength is defined as the ability to sustain a submaximal activity for a longer duration of time

endurance strength

What hormone can the ergogenic aid caffeine help to stimulate

epinephrine

What is the prime mover at the hip during hip hinge

erector spinae

What additional health and fitness assessment is strongly recommended for a client with type 2 diabetes

exercise stress test

Which stage of the general adaptation syndrome is characterized by fatigue, weakness, and soreness

exhaustion

What type of diabetes only affects pregnant women

gestational diabetes

Which endocrine hormone promotes the release of glucose from the liver and into the bloodstream

glucagon

The process of glycolysis is the breakdown of what molecule in the body?

glucose

What is the name for glucose that is stored in the body

glycogen

Which of the following is a risk factor for developing hypertension

having diabetes

What type of supplement can improve exercise performance and capacity

herbal supplement

Which of the following is a primary risk factor for coronary heart disease

high blood pressure

Which kinetic chain checkpoint should be observed carefully because it controls the movement of the lower extremities?

hip

What are the primary joints involved in a squat movement pattern

hip, knee, ankle

Which of the following is an effect of short term cortisol elevation in the body

increases blood pressure

What postural and movement deviation occurs when the knees excessively bow inward toward the midline

knee valgus

During the overhead squat assessment, which of the following muscles may likely be overactive (tight) if the arms fall forward

latissimus dorsi

Which client form allows clients to understand and accept any and all risks associated with beginning an exercise program?

liability waiver

Which digestive organ is responsible for the storage of fat soluble vitamins and blood filtration and detoxification

liver

Which spinal deviation is characterized by an excessive inward curvature of the lumbar spine and anterior pelvic tilt

lordosis

hypotension

low blood pressure

Which body region should be avoided during myofascial release techniques

lumbar spine

Which category of nutrients is required in large quantities in the diet to support function and energy production

macronutrients

What type of goal is based on measurable and quantifiable data

objective, goal

In the OARS model for behavior change, recapping the plan of action is part of which technique?

open-ended questions

What type of goal is focused on the end result

outcome goal

Which digestive organ has both endocrine and exocrine functions

pancreas

What type of nonverbal communication are speech components like tone, pitch, facial expressions, and hesitation noises

paralanguage

A ketogenic diet limits the intake of which macronutrient?

protein

What is the term for blood circulation within the heart and lungs

pulmonary circulation

What neural function is processed directly by the spinal cord and not the brain

reflex

Which spinal deviation is characterized by the sideways curvature of the spine

scoliosis

Which of the following is a symptom of a heart attack?

shortness of breath

Which heart structure is known as the pacemaker of the heart and initiates contraction of the right atrium?

sinoatrial (SA) node

Which type of muscle is the most common in the human body

skeletal muscle

Which type of muscle is the primary muscle tissue found in human organs

smooth muscle

Which division of the peripheral nervous system controls voluntary movement like exercise

somatic nervous system

What type of supplement can elevate heart rate, body temperature, and blood pressure?

stimulant

Flexibility, mobility, balance, and core training are all included in which category of training

strength training

What term is described as the volume of blood the left ventricle pushes out in a single heartbeat?

stroke volume

Which branch of the nervous system is responsible for the "fight or flight" response?

sympathetic nervous system

What is the Karvonen formula used to calculate

target heart rate

Which acute training variable accounts for the total time a muscle is engaged during a set of exercise?

tempo

In which anatomical plane does the internal and external rotation of the shoulder occur?

transverse plane

For a skinfold body composition assessment, what sites are used for the three-site body density method for females?

triceps, suprailiac, thigh

During pulmonary circulation, which heart valve does blood pass through first

tricuspid valve

Which condition related to diabetes is described as elevated blood glucose, but not within the range for a diabetes diagnosis

type 2 diabetes

mitral valve

valve between the left atrium and the left ventricle; bicuspid valve

How many vertebrae are present in the thoracic portion of the human spine

12

What is the ideal height of the step or platform used during the step assessment

12 inch

The adaptation of muscular endurance generally requires how much rest between sets of exercise?

30-60 seconds

What is the daily fiber intake recommendation for the average male?

38 grams per day

How soon after stopping a training program can muscle atrophy occur

4 weeks

During exercise, the average humans breathing rate increases to what range in varies based on exercise intensity?

50-60 breaths per minute

During resistance training, what is the recommended repetition range for the training goal of hypertrophy

6-12 repetitions

Type, frequency, time, and rest are examples of what aspect of fitness?

Acute training variables

Which of the following acute training variable changes will increase training volume

Adding repetitions during a set

Which body composition measuring system uses the volume of a controlled chamber compared to the body volume to determine body fat percentage

Air Displacement

What type of fitness training can affect the hormone erythropoietin

Altitude training

Which region of the body is the most common location for a sprain

Ankle

What type of exercise is ideal for a client who is new to strength training and learning new movement patterns

Bodyweight exercises

Which style of personal training pairs two clients together during a workout

Buddy training

What calculation estimates the primary macronutrient the body uses for energy at a given point in time

Catabolic quotient

Which of the following is a physiological difference between children and adults

Children have smaller airways and more soft tissue than adults

According to the CDC, what is the definition of sanitizing?

Cleaning and killing germs on surfaces to bring the microbe level to an acceptable range

A movement that keeps the distal end of the body segment fixed in one location describes what type of kinetic chain movement?

Closed kinetic chain movement

When considering exercise order, what should be a priority before completing accessory exercises?

Compound exercises

Which advanced training technique is described as completing one set of an exercise until failure before immediately lowering the weight and continuing the set until failure again?

Drop-sets

Microtearing that occurs during which muscle action is responsible for delayed onset muscle soreness

Eccentric

Which glands of the endocrine system produce and release substances through ducts or openings on the body's surfaces

Exocrine

Pain and stiffness, fatigue, anxiety, depression, headaches, and memory problems are possible symptoms for which arthritis related chronic health condition?

Fibromyalgia

FITT

Frequency, Intensity, Time, Type

Which amino acid is the most abundant in the body

Glutamine

Which proprioceptive organ is targeted during myofascial release techniques

Golgi tendon organ

Which of the following emergency situation requires a fitness professional to call 911 immediately

Heavy bleeding

Body mass index considers someone's weight and which of the following physical attributes

Height

What type of training periodization progresses from low intensity to high intensity across a macrocycle

Linear periodization

Which type of lipoprotein is known as the bad lipoprotein?

Low-density lipoprotein (LDL)

During cardiorespiratory training, how can the acute training variable of rest be manipulated to increase training intensity

Maintain rest until resting heart rate is achieved

which personal trainer best practice includes staying within the scope of practice and establishing boundaries with clients

Maintaining appropriate relationship boundaries

What type of muscular assessment is the bench press test

Muscular strength assessment

Which flexibility technique may be assisted by or utilizes A stretching tool like a towel or stretching strap?

Pre-contraction stretching

Which principle of fitness states that a training program must be specific for an individual's goals and desired adaptations

Principle of specificity

Which type of blood cells make up approximately 40% of blood volume

Red blood cells

Which of the following is a benefit of static stretching after an exercise session

Reduces muscle soreness

What type of email communication reaches out to former clients and older prospects and encourages a reply

Reengagement email

According to the CDC what is the definition of cleaning

Removing dirt and impurities from a surface with a detergent and water

As it relates to the GAS principal, what is the post-training period When the train function has a higher performance capacity and prior to the training period

Supercompensation

What type of resistance training scheme requires the completion of two exercises back to back followed by a short rest

Supersets

What should a client with an arthritic condition avoid doing before an exercise session

Taking pain medications

When a trainer is walking the gym floor, what should they be proactively doing or looking for

Trip hazards and dirty or broken equipment

Which type of muscle fiber derives its energy primarily from aerobic energy pathways

Type I muscle fibers

What sales technique encourages a client to purchase additional services, products, or add-ons at the point of sale

Upselling

atrioventricular valves

Valves located between the atrial and ventricular chambers on each side of the heart, prevent backflow into the atria when the ventricles are contracting.

What is the definition of hypertrophy

an increase in muscle fiber size

Which of the following is a risk factor for developing diabetes

ethnicity

What type of motivation is driven by a reward, prize, or recognition

extrinsic motivation

For the training adaptations of maximum strength, what is the recommended number of repetitions percent?

1-6

What is the average body fat percentage for females

25-28%

What intensity (percent of 1RM) is most closely associated with the training adaptations of muscle hypertrophy

67-87

What range on the glycemic index (GI) corresponds to a high glycemic impact food?

70 and above

How frequently should flexibility training be incorporated in a fitness routine to enhance and individual's flexibility

A minimum of three days a week

Which psychological need in the self-determination theory (sdt) is described as the basic need to feel effective and capable and one's actions

Autonomy

What type of resistance exercises mimic the natural movements of the body, such as walking?

Cross-body exercises

Which of the following is a common observation during the squat assessment

Excessive forward lean

Under the scope of practice from a certified personal trainer, which of the following situations can a fitness professional help a client with

Exercise programming

When attracting new clients, which of the following is the most Effective way for a trainer to find new prospects

Get referrals from clients

Lactic acid has been found to have many functions in the body, including which of the following

It can promote the metabolism of glucose and glycogen over fats for faster energy production

What term represents the six anatomical locations of predictable movement patterns were movement dysfunctions can be detected

Kinetic chain check point

What is an exercise regression

Modifications to acute training variables that decrease the challenge of a movement pattern

What type of assessments are based on repeatable measurable data?

Objective assessments

Which energy pathway produces the greatest amount of ATP

Oxidative energy pathway

What type of repetitions are completed with an intentionally reduce range of motion

Partial repetitions

What information does the client intake form gather?

Previous exercise experience, nutrition, and health conditions

In what plane of motion does elbow flexion occur

Sagital

What psychological theory suggests that people are motivated by the need for autonomy, competence, and relatedness

Self-Determination Theory (SDT)

On an incident report which of the following information should be collected

Site of the incident

SMART goals

Specific, Measurable, Attainable, Realistic, Timely

Which type of flexibility is most beneficial when perform during a cooldown or on a rest day

Static

Which of the following exercises offer the most dynamic balance challenge for a client

Step up to balance on a BOSU

The principle of progressive overload states that the body must encounter what type of stress to drive adaptation

Stress that is greater than what is normally encountered

Which of the following best describes the muscular endurance component of fitness

The ability of a muscle or group of muscles to continuously exert force against resistance over time

What is the definition of muscular power

The amount of force exerted by a muscle or group of muscles in a given amount of time

What is a split routine as it relates to resistance training

The division of training sessions by body part or body region

aortic valve

The semilunar valve separating the aorta from the left ventricle that prevents blood from flowing back into the left ventricle.

What is the purpose of a business plan

To outline how a business will be operated

The stages of change are known as what psychological model

Transtheoretical Model (TTM)

According to the dietary guidelines for America, which of the following should be limited in the diet to promote optimal health

Unsaturated fat

What is synergistic dominance

When the body calls on other muscles at the joint to assume the responsibility of becoming the prime mover.

Which molecule is the energy currency of the cell

adenosine triphosphate (ATP)

Which energy pathway is dominant when the body is at rest or during low intensity, long duration activity

anaerobic glycolysis

Which relatively common chronic health condition is characterized by bronchial spasms that make it difficult to breathe effectively

asthma

What muscle fiber arrangement can be seen in the soleus muscle

bipennate muscle

What type of nonverbal communication involves gestures and body movements

body language

Which macronutrient is the primary source of energy for the body in most cases

carbohydrate

Which two macronutrients are the most preferred sources of energy in the body?

carbohydrate and fat

What class of hormones is released by the adrenal glands during times of stress

catecholamines

Which of the following is equipment with a constant resistance

dumbbell

What type of warm-up intentionally mimics the movements that will be a part of the workout to follow it

dynamic warm up

Which type of neuron sends information from the central nervous system to the muscles to generate movement

efferent neuron

Which type of bone protects internal organs and provides a large surface area for muscles to attach

flat bone

Which endocrine hormone promotes the uptake of glucose from the blood by target tissues

insulin

What medical emergency can occur when there is too much insulin in the body

insulin shock

What stage of change is someone and if they are sustaining a new, healthy behavior for more than six months

maintenance

Where in the cell do the Krebs cycle and electron transport chain occur

mitochondria

Which of the following is considered an incomplete protein?

peas

What is defined as the amount of force that can be created by a muscle, or group of muscles

power

Which of the following is a common site to measure the pulse in humans

radial artery

beta oxidation

reaction that converts fatty acids to acetyl CoA to enter the Krebs cycle

Which of the following is a primary function of the cardiorespiratory system during exercise

reduction in blood volume

Muscle cells contain which cellular fluid that is not a part of the other human cells

sarcoplasm

The calcaneus is an example of what type of bone?

short bone

Which body composition measurement utilizes calipers

skinfold measurements

Axial skeleton includes

skull, hyoid bone, thoracic cage, and vertebral column.

Which organ is the largest lymphatic organ in the body

spleen

SMART goal intentions, monitoring, and feedback are all part of what process

stages of change

Caudal

toward the tail

What term is described as the greatest volume of air that can be expelled from the lungs after taking the deepest breath possible

vital capacity

What type of resistance training equipment has a fixed range of motion?

weight machines

Which of the following is an example of a complex carbohydrate

whole grain bread

How many sets and repetitions are performed during German volume training

10 sets of 10 repetitions

According to the American heart association, what is considered a normal blood pressure

120/80 mm Hg

Which estimated maximum heart rate formula is used for clients with high blood pressure?

162 - (0.7 x age)

What is considered a normal body mass index

18.5-25kg/m2

Approximately what portion of the body's total water is intracellular

2/3

What is the daily fat intake recommendation for the average adult

20 to 30 percent of daily calories

Which of the following training repetitions and tempos would have the greatest time under tension (tut)

3 repetitions at 10:0:10:0

Which of the following is a common fitness assessment used for senior fitness clients

30 second chair stand