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ISSA STUDY GUIDE 2026 COMPREHENSIVE
ANSWER DIGEST
◉Kyphosis is an exaggerated anterior-posterior curvature of the spinal column. (T/F). Answer: True ◉When the superior iliac crest of the pelvis moves forward and downward from the normal anatomical position, it is known as:. Answer: Lordosis ◉Intradiscal pressure is up to 11 times greater when seated versus lying down. (T/F). Answer: True ◉Exaggerated anterior-posterior curvature of the spinal column is known as:. Answer: 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). Answer: True ◉The major movements that are possible at the knee joint are adduction and abduction. (T/F). Answer: False
◉The knee is stabilized on the anterior side by which muscle?. Answer: Quadriceps ◉The semimembranosus and semitendinosus attach on what side of the knee?. Answer: Medial ◉The ankle joint is made up of which bone(s)?. Answer: tibia and talus ◉The hamstring muscles are a two-joint muscle that acts at the knee and hip. (T/F). Answer: True ◉What muscle is located directly beneath the gastrocnemius and has similar functions to the gastrocnemius?. Answer: 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). Answer: True ◉The shoulder girdle is made up of the clavicle and what other bone?. Answer: Scapula ◉A pronated grip would be palms up. (T/F). Answer: False
◉Maximal heart rate is estimated by subtracting your age from:. Answer: 220 ◉For aerobic training, ISSA recommends that individuals train at what percentage of the maximum heart rate?. Answer: 55% to 85% ◉A watt is a measure of power involving a known force, distance, and time frame.. Answer: True ◉A unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state is known as a:. Answer: MET ◉Anaerobic means "in the presence of oxygen.". Answer: False ◉Using several modes of training to develop a specific component of fitness is known as:. Answer: Cross-training ◉Flexibility is the ability to flex, extend, or circumduct the joints through their full intended range of motion. (T/F). Answer: True ◉The Golgi tendon organ, the muscle spindle, and the Pacinian corpuscle make up the three primary:. Answer: Inhibitory proprioceptors
◉Myofibrils are constructed of overlapping strands of protein polymers called:. Answer: Actin and myosin ◉Joint range of motion can be assessed with:. Answer: - Goniometer
- Sit and reach test
- Shoulder flexibility test
- Trunk extension test ◉The muscle spindle detects excessive stretch within the muscle. (T/F). Answer: True ◉If your goal is to improve range of motion, stretch to the point:. Answer: Of mild or moderate discomfort ◉________ are a benefit of a proper warm up and dynamic stretch prior to exercise?. Answer: - Improved metabolic adjustment to heavy work
- Greater strength/power output
- Increased muscle temperature
- Increased velocity of nerve conduction
◉When taking skinfold measurement readings, only one attempt per site is recommended for an accurate reading. (T/F). Answer: False ◉The somatotype system classifies the human body into how many categories?. Answer: 3 ◉The ISSA drawing-in phase is a process which:. Answer: - Insures a high level of client motivation
- Distinguishes you as a professional
- Has five stages ◉Stage One of the ISSA drawing-in phase is:. Answer: Establish yourself as a professional ◉Stage two of the ISSA drawing-in phase is:. Answer: Data collection ◉Stage three of the ISSA drawing-in phase is:. Answer: Guided discovery tour ◉A trainer should facilitate learning by using which sensory channel(s)?. Answer: - Visual
- Auditory
- Kinesthetic
◉Blood pressure is the force exerted by the blood against the walls of the blood vessels. (T/F). Answer: True ◉GXT is an acronym for:. Answer: Graded Exercise Test ◉According to the ISSA and the ACSM, exercise intensity should be at what percentage of your VO2 max in order to maintain an adequate level of cardiorespiratory fitness?. Answer: 55% to 85% ◉Using the Karvonen method and an exercise intensity of 55% will determine the heart rate corresponding to what percentage of VO max?. Answer: 55% ◉The ISSA recommends that the intensity level of exercise be 85% to 95% of VO2 max. (T/F). Answer: False ◉Muscular endurance can be assessed by which of the following method(s)?. Answer: Push-up test & Sit-up test ◉The resting level of oxygen consumption is referred to as 1.0 MET. (T/F). Answer: True
◉"FITT," in terms of the FITT principle, stands for fully integrated training technique. (T/F). Answer: False ◉The principles to help you plan your training cycle, arrange your exercises in each workout, and perform each exercise are known as the:. Answer: Weider principles ◉Periodization refers to how a training program is broken down into discreet time periods called macrocycles, mesocycles, and microcycles. (T/F). Answer: True ◉The ISSA recommends that an individual performs single-joint movements before multiple-joint movements. (T/F). Answer: False ◉What are the three predictable stages of stress in the GAS principle?. Answer: Shock, compensation, and exhaustion ◉The two most common physiological markers of overtraining are sympathetic overtraining and parasympathetic overtraining. (T/F). Answer: True ◉________ & ________ are symptoms of overtraining?. Answer: Decrease in performance & Chronic fatigue
◉DOMS stands for:. Answer: Delayed onset muscle soreness ◉The connective tissue damage hypothesis is one of three leading hypothesis of DOMS. (T/F). Answer: True ◉One way to avoid overtraining?. Answer: Varying your training method using periodization ◉Maximum power will occur somewhere between 55% and 85% of 1RM. (T/F). Answer: 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?. Answer: 80% ◉High repetition resistance training (of 15 or more repetitions):. Answer: 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?. Answer: Neural adaptations ◉Training, using roughly 6 to 12 repetitions, is most effective for achieving muscular hypertrophy. (T/F). Answer: True
- Work situation
- Physical activity
- Culture ◉Which food labels does not actually tell you much about the food itself?. Answer: "free-range" ◉________ represents a "role" that the liver plays in the body?. Answer: Synthesizes protein from amino acids ingested through food ◉Glucose can be:. Answer: Used for ATP production and stored as muscle glycogen ◉________ is an "issue" with the caloric values contained on food labels?. Answer: Preparation/method of cooking ◉________ is not a metabolic pathway involving carbohydrates?. Answer: Glyconolisthesis ◉A summation of all things your body does both actively and passively to burn calories in a 24 hour period is called:. Answer: Total daily energy expenditure
◉________ affects energy balance?. Answer: - Food intake
- Exercise activity
- Genetic factors ◉When caloric intake is lower than the amount needed to maintain normal function, RMR increases. (T/F). Answer: False ◉______ is not a form of carbohydrates found in the diet?. Answer: Insulin ◉Animal-based fats contain a higher ratio of unsaturated fats than plant-based oils. (T/F). Answer: False ◉______ chemical component(s) does protein contain that is not found in carbohydrates or fats?. Answer: Nitrogen ◉What is the recommended minimum protein intake for sedentary, generally healthy individuals?. Answer: 0.8g per kilogram of body mass ◉______ is an example of a micronutrient?. Answer: Vitamin C ◉For most people, drinking approximately two liters of water per day is sufficient. (T/F). Answer: True
◉An advanced nutrition technique is to eat according to your body type. (T/F). Answer: 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?. Answer: 85% ◉Most older adults fear losing their independence more than they fear death. (T/F). Answer: True ◉While exercise may be an option of the young, it is imperative for older adults. (T/F). Answer: True ◉Dr. DeVries of USC has shown that men and women in their 70s and 80s can achieve levels of vigor associated with people:. Answer: 30 years younger ◉What is the approximate guideline duration of a workout program for an older adult?. Answer: 60 minutes total (30 minutes CV, 30 minutes of resistance training) ◉What are the recommended strength program guidelines for an older adult?. Answer: Low to moderate intensity with high repetitions
◉How frequent should an older adult be trained in conjunction with a cardiovascular program?. Answer: 2-3 times per week ◉Medical doctors may perform what assessment(s) on older adults before clearing them for exercise?. Answer: - EKG
- Blood panel
- Neurological assessment ◉Which component(s) should be addressed in a sound APF program?. Answer: Balance, Flexibility, Power ◉The role of an exercise intervention for chronic conditions in adaptive fitness is to increase ______________ without exacerbating existing conditions.. Answer: Functional fitness ◉The goal of an adaptive fitness session for a client with a disability is improved ______, ______, and ______.. Answer: Fitness, mobility, self- efficacy ◉What is generally defined as anything that prevents the attainment of one's goals?. Answer: Handicap
◉Individuals with hypertension should moderate their intake of _______?. Answer: Salt ◉Statistics indicate that an estimated __________ Americans suffer from a chronically elevated level of arterial blood pressure, a medical condition known as hypertension.. Answer: 60,000, ◉The recommended RPE range for individuals with hypertension would be ___ to ___.. Answer: 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). Answer: True ◉Type II diabetes is known as insulin-dependent diabetes. (T/F). Answer: False ◉Type I diabetes is known as non-insulin dependent diabetes. (T/F). Answer: False ◉Diabetes increases your likelihood of suffering from:. Answer: Heart disease, Stroke, Gangrene, Kidney disease ◉How many Americans die annually from diabetes and its complications?. Answer: More than 150,
◉Individuals with arthritis should exercise at least ___ times per day?. Answer: Two ◉One major component of an exercise program for arthritis sufferers is ____.. Answer: Aerobic ◉A disease, which causes pain or stiffness in your skeletal joints, is referred to as _______.. Answer: Arthritis ◉Osteoarthritis is an age-related condition. (T/F). Answer: True ◉Research has shown that the predominate contributing factor(s) to heart disease is:. Answer: - Too much saturated fat
- Too much alcohol
- Too much smoking
- Not enough exercise ◉High HDL cholesterol increases risk of coronary heart disease. (T/F). Answer: False ◉Research has shown that the beneficial effect(s) of exercise for hypertensives:. Answer: - Lower blood pressure
