ISSA FINAL EXAM LATEST 2023-2024 QUESTIONS AND VERIFIED ANSWERS / ISSA FINAL EXAM LATEST 2, Exams of Nursing

Download ISSA FINAL EXAM LATEST 2023-2024 QUESTIONS AND VERIFIED ANSWERS / ISSA FINAL EXAM LATEST 2 and more Exams Nursing in PDF only on Docsity! What is the recommended amount of fat per meal for a male client? - 2 thumbs What muscle is the prime mover in the bench press? - Pectoralis major (sternal pectoralis major) is the largest between the that and clavicular (upper chest) pectoralis. How is strength usually measured? - 1RM test since strength is defined as the: 1. ability to contract muscles with maximum force. 2. Being able to exert musculoskeletal force against external object (weights, ground, opponents). What is an environmental stressor a client may experience? - Allergies Especially for clients with asthma because their airways narrow and swell, and then fill up with mucus causing breathing difficulties. What type of muscle fiber is best for competing in a triathlon? - Type 1 (slow-twitch) These fibers are fatigue resistant and focus on long-distance events where the body utilizes the oxidative pathway. Hold more mitochondria and myoglobin "Keep shoulder blades down and together throughout the entire movement" is an appropriate cue to give clients during what movement? - Dumbbell incline bench press What are the recommended servings of fruits and vegetables per day? - 5 - 10 servings per day. We need lots of vegetables because they are nutrient dense (has lots of nutrients) and are essential to improved health. What is the appropriate protein portion for men? - 2 palms. If you are looking to add some lean mass, add an extra thumb of fat or another cupped handful of carbs for a few meals. Which type of contraction allows the muscles to "activate" but have no movement or change in muscle length? - Isometric contraction. Exercises include: wall-sit, plank, A client thinks they injured their shoulder, what should the trainer do? - Refer them to a doctor. Personal trainers/fitness peeps are not qualified to diagnose injuries. There are two types of overtraining: 1. Sympathetic: mostly seen in anaerobic clients, this type of overtraining affects the sympathetic nervous system (speeds up bodily functions; increasing energy needs) and results in increased resting heart rate, increased blood pressure, loss of appetite - which leads to weight loss and decreased body mass, sleeping problems, emotional instability, and an elevated basal metabolic rate. 2. Parasympathetic: mostly seen in aerobic clients, the opposite occurs. Since this system slows down bodily functions and conserves energy, overtraining will result in early onset of fatigue, increased resting heart rate, heart rate recovery after exercise slows down, and an increase in resting blood pressure. What is primarily responsible for strength gains in beginner clients? - Neural adaptations Beginners will see a spike in strength and then hypertrophy comes after. Once they have more strength, then they'll be able to lift heavier weights for more reps (6 - 12) = hypertrophy. What plane of motion does squatting take place in? - Sagittal plane Any exercise where your body moves back to front or vice versa. In a client's training cycle, one day or training session is known as what? - Microcycle A microcycle can last a few days to a week, where mesocycle lasts months, and a macrocycle lasts at least a year. How often should information be collected when training with a client? - Once a month From the start of day one, you will need to collect accurate, up-to-date information regarding your client's health status and training progress. What is a portion control strategy for women regarding carbs? - 1 cupped handful It is an easy way to measure an appropriate amount of carbs if you feel like you're eating too much. When creating rigidity in the torso, what involves expiring against a closed glottis combined with contracting muscles of the abdomen and rib cage? - Valsalva maneuver This method causes intrathoracic pressure which leads to the veins becoming compressed, significantly reducing venous blood flow into the heart and into the brain. Used for short bouts of maximal effort. What would determine how many meals a day a client should eat? - Client preference. Beginners have much more room for improvement; gaining size and strength. Experienced and intermediate trainees usually are at or beyond the national averages for strength capabilities. What bone runs parallel to the fibula? - Tibia What does HIIT stand for? - High intensity interval training A weight loss client is currently exercising 5 + hours a week and hits a plateau. What adjustments should a trainer suggest? - Decrease k/cal intake by 250 Remove a cupped handful of carbs and a thumb of fats from their daily intake. If any more problems arise, try increasing the exercise to 7 + days a week and decreasing another 250 cal. Which macronutrient contains carbon, hydrogen, and oxygen? - Carbohydrates Sugars, starches and fibers are all considered carbs because of their similar structures. A lateral leg raise demonstrates which kind of movement? - Abduction Abduction is to move away from the midline of the body while adduction is moving towards the midline. During training, clients with hypertension should avoid what? - Squat jumps High intensity aerobic exercise has no beneficial results on high blood pressure. The focus should be on non-weight- bearing and low-impact aerobic exercise because most individuals with hypertension are elderly and obese and tend to have lower-extremity orthopedic problems. Who should recommend a GXT (graded exercise test) for a client prior to starting an exercise program? - Physician This test is meant for older individuals who are 40 years or older and with an abnormal physical examination (murmur) or two or more coronary risk factors. If you are 40 years or younger and you undergo a normal physical examination, has no symptoms of cardiovascular disease, no coronary risk factors, and no physical findings (hypertension, murmur) then you should be good to go. Utilizing the Valsalva maneuver gives up to how much greater force? - 20% A client with celiac disease asks for a nutrition plan, what should the trainer recommend? - Give a breakdown of macronutrients Develop a meal plan that contains no gluten Avoid gluten if you have celiac disease. When someone with this disease ingests gluten, the lining of the small intestine is attacked by the body's natural defense system as it tries to react to the gluten. With an unhealthy intestinal lining, the body will be unable to absorb the necessary nutrients. Delayed growth and nutrient deficiencies start to occur. This includes anemia (one of the most common forms of iron deficiency; the oxygen-carrying capacity of the blood is reduced) and osteoporosis (bones become fragile and break easily). Diabetes, autoimmune thyroid disease and intestinal cramps also develop. What is the smallest phase or cycle of training? - Microcycle How long does the guided discovery stage of the drawing-in phase last? - 2 - 3 weeks Or just a few workouts. The client needs to become acclimated with the equipment and You do 2 - 3 exercises at a time with no rest between them. This style of training will save time and keep the workout intense. What does the FITT acronym stand for? - Frequency: how often someone works out Intensity: how hard someone works out Time: How long they workout for Type: the kind(s) of exercise In an endurance mesocycle of a beginner's program, which set and rep scheme would be most appropriate? - 3 sets, 12 - 15 reps High intensity exercise could be problematic for diabetics due to which of the following? - Nerve damage Nerve and eye damage are most common in individuals with type 1 (insulin-dependent) diabetes. What is the primary reason for strength gains in youth clients? - Neurological factors Once those youngsters hit adolescence (10 - 19) testosterone levels increase which leads to gains. When working with a new client that is utilizing tempo training, which portion of the exercise is drawn out? - The eccentric phase Lower the weight down for a couple of sec, hold it (isometric phase), then shoot right back up on the concentric phase. 4 (eccentric) - 2 (isometric) - 1 (concentric) What is considered a limiting factor for good nutrition? - Cheat days/weekends; repetitive weekends full of not following the plan. A good and healthy diet should not be looked at as a chore so on the weekends you can pig out. You want to enjoy eating things that taste good and are healthy. What is an example of a polyunsaturated fat? - Omega-6 What should a cool-down include? - static stretching Never stretch before exercise, it will lower strength output. This has been proven in several studies on sprinting, jumping, and low speed strength tests. What describes a mesomorphic body type? - Muscular (type V) Mesomorphs tend to benefit from a mixed diet of protein, carbs, and fat. -They gain much more muscle than the other body types Power clean - Squat jump Non-linear, speed strength training (agility, plyometrics) come before explosive training (Olympic movements; power cleans), and these movements come before multi-joint movements (back squat), followed by single-joint movements (split squat) (larger muscles then smaller muscles). What is the term for when expired oxygen during the recovery phase from exercise is excess of resting needs? - Oxygen debt Oxygen you inhale post exercise to make up for the amount you lost during exercise. Which macronutrient is most readily available for energy production? - Carbohydrates First comes carbs, then fat comes in when carb stores are depleted. So during endurance/long-distance events, it is smart to have an energy drink (they contain carbs) to replenish your glycogen stores, providing you with more energy. What resistance training method divides one set into several mini-sets with rest? - Rest - pause Set 1: 225 x 8 Rest 15 sec Set 2: 225 x 3 Rest 15 sec Set 3: 225 x 2 This method is meant to improve strength, not size. It is also incredibly taxing on the nervous system so don't do it everyday. When the spine develops an S- or a C-shaped curve, what is this imbalance called? - Scoliosis What type of lever is the bicep curl? - Third class lever There is effort placed between the fulcrum (forearm) and the load (weight being curled). Approximately how many calories are in one pound of fat? - 3500 When administering a skin-fold assessment, which side of the body should all measurements be taken on for body fat? - The right side Readings should be done on the skin and not through the clothes. Take them 3 times and whatever the average is of the two closest readings, use that for the appropriate formula. And of course, keep practicing. What is "discussing the nutrient per pound of food"? - Nutrient density The more nutrients a food has, the more nutrient dense it is. What is an example of a behavior goal? - The steps you take towards reaching that goal Decrease mile run by 1 min What is the range needed to achieve maximum power when using 55% - 85% of 1RM? - 3 - 5 reps, 3 - 5 sets Approximately how many calories are in one gram of carbohydrate? - 4 Storage fat: energy reserve in adipose tissue. Responsible for protecting internal organs and larger subcutaneous (beneath the skin surface) fat and it makes up 12% body mass for men and 15% for women. Essential fat: found in the heart, lungs, liver, spleen, kidneys, intestines, muscle, bone marrow, and lipid-rich tissues found throughout the central nervous system (CNS). For women, there is additional essential fat in the mammary glands and pelvic region. This fat is also needed for normal physiological functioning. What is an example of a water soluble vitamin? - Vitamin C (ascorbic acid) This vitamin is able to be dissolved in water. This vitamin aids in making collagen, immune function, making hormones, neurotransmitters, and DNA, enhances iron absorption, and anti-oxidation. Foods: sweet peppers, citrus fruits, broccoli, strawberries, kiwi, guava, kohlrabi, papaya, and brussels sprouts. In what exercise are the triceps considered the agonist? - Overhead triceps extension Agonist is known as the "prime mover". It is the main muscle involved in a concentric contraction. What muscle is the antagonist in the dumbbell curl? - Triceps Antagonist is the muscle that directly opposes the agonist muscle. Bicep curl, biceps are the agonist and the triceps are antagonist. Overhead triceps extension, triceps are the agonist and biceps are the antagonist. What can postural deviations result in? - Poor muscle balance, poor flexibility, improper spinal alignment, and injury predisposition. Why are children more susceptible to heat exhaustion and heat stroke? - Children do not sweat as much Programming tempo runs for a client that wishes to compete in a race represents which training principle? - SAID (Specific Adaptations to Imposed Demands) Training that carries over to the sport/activity you engage in. If you want to become more explosive, train explosively. Which type of move is MOST powerful during the contraction? - Agonist (prime mover) What body type will have an inflated BMI? - Mesomorphs Muscle weighs more than fat, so people who are super muscular can be considered overweight. Myofibrils are constructed of overlapping strands of protein polymers known as what? - Actin and Myosin Actin are the long and thin filaments Myosin are the short and thick ones What exercise is the soleus considered the prime mover? - Seated calf raise For children of ages between 5 and 12, what should strength training focus on? - Form and technique If body fat has decreased but the scale has stayed the same, this means your client has gained what? - Lean mass What is a strategy for nutrition coaching? - Identifying and eliminating limiting factors Overeating processed food, not eating enough protein, how someone eats, eating in the absence of hunger, not eating when hungry, missing meals and then eating ones that are too large, sugar sweetened beverages, lack of sleep and recovery, not eating satisfying meals, using food to manage feelings, all-or-nothing (jumping into a new diet), environments that require too much willpower, not doing the work, no basic food preparation skills, going on diets, weekends, and lack of incoming nutrients. What percentage of total body weight is made up of water? - 60 percent Bone has 22% water, adipose tissue 25%, muscle cells 75%, and blood 83%. Circulation What is an appropriate body fat range for a female client? - 19% - 23% What is a good carbohydrate source to consume for weight/fat loss? - Minimally processed; slow digesting and high-fiber They have the highest amount of micronutrients and phytonutrients (plant nutrients), as well as controlling food intake. What does a conditioned clients' resting heart rate look like? - 60 bpm or lower A client is 45 years old and has a resting heart rate of 75 bpm. Using the Karvonen formula, what is the target heart rate at an exercise intensity of 60%? - 220 - 45 (age) = 175 175 - 75 (bpm) = 100 (heart rate reserve) 100 x 0.60 (exercise intensity) = 60 60 + 75 = 135 (target heart rate (beats/min)) What are the four elements of a fitness program? - Strength, cardio, flexibility, body composition Balance After training, how long does it typically take for DOMS to kick in? - 12 - 48 hours What population is most at risk for Osgood Schlatter's disease? - Youth Inflammation of the patellar ligament (extension of the quadriceps tendon) at the tibial tuberosity. A painful lump just below the knee. What marker is an easy way to assess hydration levels in the body? - Color of your urine The brighter your piss is, the more hydrated you are. The darker it is = dehydration. "Keep your heels on the ground" is an appropriate clue to give clients during what movement? - Back squat Those who engage in cross training experience what? - Positive orthopedic benefit Doing different modes of exercise (running, cycling, swimming) are not only fun, but also a great way to keep things new and exciting. Learn some new skills and challenge yourself in different ways. You become more well-rounded and avoid repetition with the same bones and muscle groups over and over again. Calories out > is more than calories in Positive energy balance Calories in > more than calories out Neutral energy balance Calories in is = to calories out (this one is recommended) calories eaten and calories burned are = What stabilizes the knee on the posterior side? - Hamstrings "Do not allow legs to bow inward or outward" is an appropriate cue to give clients during what movement? - Tube walking Attach a resistance band on the external side of both legs (at the knee) and walk side- to-side, engaging the lateral portion of your glutes. What is the best way to earn a client's trust when they are feeling the water before jumping in? - Create a plan you have both jointly discovered. Which joint permits limited gliding movement and can be found in the bones of the wrist? - Arthrodial What population are environmental conditions such as pollen, allergies, and extreme temperature for? - Clients with asthma -They should be aware of what the weather is like for pollutants and pollens. When it is cold outside, it is best to make sure they cover their nose and throat. Cold air on the air pathways must be avoided. Weakness and numbness of the face, arm, or leg that is often on one side of the body refers to what condition? - Stroke Blood supply to the brain is cut off causing paralysis. What does body composition testing determine? - Lean mass and fat mass What is an example of an outcome goal? - Lose 10 pounds Behavior goals are the steps you take to reach your outcome goal. What is total daily expenditure (metabolic rate)? - Resting metabolic rate + physical activity + thermic effect of food = total daily expenditure. Endomorphs (type O) -Not as active as the other types and excess calories are stored as fat. 25% carbs, 35% protein, and 40% fat What is an inexpensive, portable, and common way to assess body fat in the fitness industry? - Skinfold measurements What is known as the increase in the size of muscle fibers? - Hypertrophy A trainer has a client request their records; how must that request be made? - Only in writing What is the recommended exercise intensity level for someone with type 1 (insulin- dependent) diabetes? - 55% - 85% of HR, 20 - 30 min sessions Type 2 (non-insulin-dependent) should exercise at the low range of the intensity range, but for longer periods of time to promote weight loss. 40 - 60 min sessions. When the spine curves inward at the low back, what postural deviation is it? - lordosis Obesity and stress are confirmed risk factors of what? - Coronary heart disease (CHD) During what stage of the drawing-in phase should the liability waiver be signed? - Stage 2: data collection This stage is where you get accurate up-to-date background info regarding your clients' health status. What is the maximum arterial pressure occurring during contraction of the left ventricle of the heart? - Systolic pressure less than 130 (systolic pressure)/less than 85 (diastolic pressure) normal range A weight training program that divides weight training sessions into upper and lower body training is referred to as what? - Split system training principle What type of joint allows movement? - Synovial (ball-and-socket) Shoulder and hip joints What is considered the building block of protein? - Amino acids What is encouraged for nutrition coaching for positive reinforcement? - Food journal Counting calories and doing all the other math stuff is very boring and makes you feel bad. This method is much more effective. All you're doing is writing down what you ate to keep track. Point out the tings they are doing right. Which of the following states that energy is never created nor destroyed, it's just transferred between entities? - The Law of Thermodynamics Which macronutrient is made up of carbon and hydrogen elements joined together in long groups called hydrocarbons? - Fat (lipids) Approximately how many calories are in 1 gram of fat? - 9 How many hours of activity should portion sizes of meals be enough to sustain for? - 4 Which joint performs adduction, abduction, horizontal adduction and abduction, medial and lateral rotation, and circumduction? - Shoulder Maximal heart rate is calculated by subtracting your age from: - 220 What causes pain or stiffness in the skeletal joints? - Arthritis When is it okay for a client to become intimately involved with their trainer? - Never During which stage of the drawing-in phase should the trainer discuss the client's goals? - Stage 5: Establishing an Integrated Fitness Lifestyle They should be asking: what are my goals? What do I want to accomplish? What are my options? Which principle states that we all undergo stress in three stages: shock, compensation, and exhaustion? - The 7th principle GAS (General Adaptation Syndrome) Fat-soluble vitamins include A,D, E and what else? - Vitamin K A client says they have a headache, what should the trainer do? - Have them drink water and stop the training session. When developing a client's training plan, the entire training cycle is referred to as what? - Macrocycle The span of a year Mesocycle: months