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
