ISSA Final

he adaptation of power generally requires how much rest between sets of exercise?

1 to 2 minutes

For the training adaptation of maximum strength, what is the recommended number of repetitions per set?

1 to 6 repetitions

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

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 (BMI)?

18.5 to 24.9

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

2/3 of the body's total water

What is the daily fat intake recommendation for the average adult?

20 to 30 percent of daily calories

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

24 inch

What is the average bodyfat percentage for females?

25 to 31 percent

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

3 repetitions at 10:0:10:0

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

30 to 60 seconds

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

30-second chair stand

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

What is the average vital capacity of the lungs in humans?

4000 to 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

During exercise, the average human's breathing rate increases to what range and varies based on exercise intensity?

50 to 60 breaths per minute

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

6 to 12 repetitions

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

70 and above

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

71 to 80 percent of maximum heart rate

What training intensity is required during the working rounds in high-intensity interval training (HIIT)?

85 percent or more of V02 max

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

A minimum of three days a week

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.

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 molecule is the "energy currency" of the cell?

Adenosine triphosphate (ATP)

What type of fitness training can affect the hormone erythropoietin (EPO)?

Altitude training

In email marketing, what is a relationship email?

An email used to engage with clients and prospects and build rapport

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

Anaerobic glycolysis

Which regions of the body are highly susceptible to sprains?

Ankle

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

Asthma

Which psychological need in the Self-Determination Theory (SDT) is described as the basic need to feel effective and capable in one's actions?

Autonomy

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

Balance pad: two legs

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

Balance training

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 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 body composition measuring system uses the volume of a controlled chamber compared to body volume to determine bodyfat percentage?

Body mass index (BMI)

. 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

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

Catabolic quotient

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

Catecholamines

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

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

Compound exercises

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

Compound exercises

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

Confidentiality

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

Convergent muscle

In the ATP/CP energy pathway, what molecule lends a phosphate group to ADP to regenerate ATP for future energy needs?

Creatine phosphate (CP)

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

Cross-body exercises

Which of the following is a benefit of small group training?

Decreases client adherence to an exercise program

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

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

Which of the following is equipment with a constant resistance?

Dumbbell

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

Dynamic movement assessment

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

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 a hip hinge?

Erector spinae

Which of the following is a risk factor for developing diabetes?

Ethnicity

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

Excessive forward lean

Under the scope of practice for a Certified Personal Trainer, which of the following situations can a fitness professional help a client with?

Exercise programming

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

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

Exocrine glands

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

Extrinsic motivation

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

Fibromyalgia

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

Functional isometrics

What type of diabetes only affects pregnant women?

Gestational diabetes

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

Get referrals from clients

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

Which amino acid is the most abundant in the body?

Glutamine

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

Glycogen

Which proprioceptive organ is targeted during myofascial release techniques?

Golgi tendon organ

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

What are the primary joints involved in a squat movement pattern?

Hip, knee, ankle

What is the condition of low blood pressure measuring 90/60 mm Hg or less?

Hypotension

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

Increases blood pressure

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

Insulin shock

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 where movement dysfunctions can be detected?

Kinetic chain checkpoints

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

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

Less than 67 percent of 1RM

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

Liability waiver

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

Linear periodization

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

Lordosis

Which type of lipoprotein is known as the 'bad' lipoprotein?

Low-density lipoprotein (LDL)

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

. 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

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

Maintaining appropriate relationship boundaries

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

Maintenance

What stage of change is someone in 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

What is the name of the heart valves located between the atria and ventricles that keep blood moving in only one direction?

Mitral valves

What is an exercise regression?

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

What type of muscular assessment is the bench press test?

Muscular strength assessment

What type of assessments are based on repeatable, measurable data?

Objective assessments

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

Which energy pathway produces the greatest amount of ATP?

Oxidative energy pathway

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

What type of repetitions are completed with an intentionally reduced range of motion?

Partial repetitions

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

Plyometric training

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

Pre-contraction stretching

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

Pregnant women

What information does the Client Intake Form gather?

Previous exercise experience, nutrition, and health conditions

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

Principle of specificity

A ketogenic diet limits the intake of which macronutrient?

Protein

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

Pulmonary circulation

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

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

Radial artery

What is the central nervous system (CNS) responsible for?

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

Which type of blood cells make up approximately 40 percent of blood volume?

Red blood cells

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

Reduces muscle soreness

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

Reduction of blood volume

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

Muscle cells contain which cellular fluid that is NOT a part of other human cells?

Sarcoplasm

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

Scoliosis

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

Self-Determination Theory (SDT)

Which classification of neurons communicates tactile, auditory, and visual information?

Sensory neurons

The calcaneus is an example of what type of bone?

Short bone

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

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

Site of the incident

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

Skeletal muscle

Which body composition measurement utilizes calipers?

Skinfold measurements

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

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

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

Stages of Change

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

Static stretching

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

Step up to balance on a BOSU

. 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

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

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

Stroke volume

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?

Supercompensation

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

Supersets

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

Sympathetic nervous system

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

Taking pain medications

Which of the following measures can be used to determine the intensity of cardiorespiratory exercise?

Talk test

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

The Stages of Change are known as what psychological model?

The Transtheoretical Model (TTM)

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 quickness as it relates to the element of reactive training?

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

. What is the definition of muscular endurance?

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

Which organ is the largest lymphatic organ in the body?

The spleen

What is the primary goal of Motivational Interviewing?

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

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

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

Trip hazards and dirty or broken equipment

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

Two to three per week

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

Type 2 diabetes

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

Type I muscle fibers

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

Which heart rate zones are generally anaerobic in nature?

Zones 2 and 3

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

a reflex

. According to the Dietary Guidelines for Americans, which of the following should be limited in the diet to promote optimal health?

added sugar

What are the building blocks of protein?

amino acids

What is the definition of hypertrophy?

an increase in muscle fiber size

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

flat bone

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

heavy bleeding

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

insulin

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

liver

What is the purpose of a business plan?

o outline how a business will be operated

What type of goal is focused on the end result?

outcome goal

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 included in the axial skeleton?

skull

What does the "S" in SMART goals stand for?

specific

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

the hip

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

upselling