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Quiz Session - Attempts With Random Questions

ISSA CPT Exam Questions

Page 6 of 58

101.

Within the muscle, where does the exchange of oxygen and carbon dioxide take place?

  • Within the capillaries

  • Within the mitochondria

  • Within the myoglobin

  • Within the mechanoreceptors

Correct answer: Within the capillaries

Capillaries are small blood vessels within the muscle fiber and specifically within Type I fibers. There is a large number of capillaries that facilitate the exchange of oxygen and carbon dioxide. This allows for a highly effective oxygen delivery system to the working muscles of Type I fibers, unlike in Type II fibers where the capillary count is much lower.

Mitochondria are often referred to as the "powerhouse of the cell" because of their ability to convert energy from the breakdown of carbohydrates and fatty acids into usable energy for the cell.

Myoglobin is a protein contained within the liquid of the muscle fiber, whose specific role is to "pull in" oxygen and act as a temporary oxygen holding cell.

Mechanoreceptors allow individuals to detect touch and similar sensations such as pressure on their shoulders from a heavy backpack. These receptors are also responsible for monitoring limb and muscle movement through proprioception.

102.

Which population will likely give the least valid and reliable information as part of their lifestyle inventory?

  • Those with existing, diagnosed health conditions

  • Average, apparently healthy individuals

  • The elderly

Correct answer: Those with existing, diagnosed health conditions

Those with existing, diagnosed health conditions is correct because their lifestyles have already been altered as a result of their diagnosis. Therefore, they may not be exhibiting the lifestyle that led to their diagnosis. These individuals should continue to rely on diagnostic lifestyle information from their physician for guidance.

Average, apparently healthy individuals is incorrect because this is the population that the inventories were designed for. The elderly is incorrect because this population may or may not have previously diagnosed health conditions.

103.

Which of the following resistance exercises does not use the five-point body contact position?

  • Resistance band triceps extension

  • Lying triceps extension

  • Seated barbell shoulder press

Correct answer: Resistance band triceps extension

Resistance band triceps extension is correct because this exercise is performed while seated on the floor or mat. The five-point body contact position is used for exercises that involve sitting on a seat or lying either supine or prone on a bench. This is used to stabilize the body during a resistance training exercise and to reduce the risk of injury.

Lying triceps extension and seated barbell shoulder press are incorrect because these all use the five-point body contact position.

104.

Which of the following describes a method of gathering data about a client's nutritional habits that involves the client documenting everything consumed over a three-day period?

  • Diet record

  • Diet history

  • Dietary recall

  • Diet analysis

Correct answer: Diet record

It's important to begin with gathering information about a client's current nutritional habits, tendencies, and preferences in order to assist a client with improving their diet. It is common practice to ask a client to document everything they eat or drink over a three-day period. This is known as a diet record, and may commonly be referred to as a food log.

A dietary recall involves asking a client to detail what they've eaten in the last 24 hours. A diet history is a questionnaire that gathers information about things such as a client's preferences, eating habits and schedule, medical and weight history.

All three can provide valuable information in starting to assist a client with their nutrition. This information can then be analyzed (diet analysis) to help evaluate their current state of nutrition.

105.

Which of the following is an open-ended question?

  • "Why do you want to begin working out?"

  • "Do you like resistance training?"

  • "Have you ever participated in high-intensity interval training?"

  • "Do you have any fitness and health goals?"

Correct answer: "Why do you want to begin working out?"

When a fitness professional is attempting to build rapport with a client and gain information about them, using open-ended questions is a useful strategy. Open-ended questions are those that cannot be answered with a simple "yes" or "no." Asking more detailed questions gives the person answering the opportunity to provide more detailed information.

106.

Which training adaptation can be expected with high volume training?

  • Increased metabolic rate

  • Increased rate of force production

  • Increased motor unit recruitment

  • Increased motor unit synchronization

Correct answer: Increased metabolic rate

High volume, low-to-moderate intensity training causes cellular adaptations that result in increased metabolic rate.

Increased rate of force production, motor unit recruitment, and motor unit synchronization are more strongly adapted to low volume, high intensity training.

107.

During the downward movement phase of the barbell shoulder press exercise, where should the elbows be positioned?

  • Directly below the wrists

  • Inside of the wrists

  • Slightly in front of the wrists

Correct answer: Directly below the wrists

Directly below the wrists is correct because this positions the upper body to be able to apply maximal force to the barbell. In addition, this position decreases the likelihood of injury during the exercise. As this exercise places the barbell over the head, a spotter should always be used in order to ensure client safety.

Inside of the wrists is incorrect because this indicates that the grip being used is too wide. Slightly in front of the wrists is incorrect because this places unnecessary stress on the shoulder, elbow and wrist joints.

108.

How does joint connective tissue function?

  • Joint connective tissues are both fibrous and flexible, providing stability and proprioception

  • Joint connective tissues are both tender and inflexible, providing stability and mobility

  • Joint connective tissues are both stiff and refractory, providing support and proprioception

  • Joint connective tissues have both cartilage and synovial fluid, providing mobility and lubrication

Correct answer: Joint connective tissues are both fibrous and flexible, providing stability and proprioception

Joint connective tissues (ligaments) are fibrous tissues that connect bone to bone, providing stability and sensory input (proprioception). Primarily made of collagen and some elastin, these tissues are both durable and flexible with the percentage of flexibility dependent upon the function of each specific ligament. Joint connective tissues have poor vascularity, do not heal quickly, and may adapt slowly to the stress of increased exercise.

Synovial joints contain cartilage and synovial fluid.

109.

Which of the following types of training requires slow and controlled, perfect technique to achieve maximal benefit?

  • Body weight training

  • Plyometric training

  • Resistance training

Correct answer: Body weight training

Body weight training is correct because this method is used to improve muscular endurance or basic strength levels. Maximal strength or power cannot be achieved with body weight training because it cannot provide the intensity necessary to develop these physiological adaptations. Body weight training is a great option for clients in cases where no equipment is available such as in their own home or while traveling.

Plyometric training is incorrect because this type of training is performed at maximal speed. Resistance training is incorrect because this type of training will vary movement speed based on the training goal.

110.

How is agility defined in the context of training?

  • Agility is the capacity to accelerate, decelerate/stabilize, and change direction

  • Agility is the ability to improve front side mechanics to increase maximal movement

  • Agility is the skill of reaction during maximal rate of force production

  • Agility is the ability to increase stride rate and movement speed

Correct answer: Agility is the capacity to accelerate, decelerate/stabilize, and change direction

Agility necessitates the ability to start (or accelerate), stop (or decelerate and stabilize), and change direction while maintaining postural control. Agility training requires neuromuscular efficiency and enhances dynamic movements and core strength, prevents injury, and improves connective tissue integrity.

111.

If an individual is performing self-myofascial release (SMR), what is the minimum amount of time to sustain pressure on a tender spot?

  • 30 seconds

  • 10 seconds

  • 5 seconds

  • 20 seconds

Correct answer: 30 seconds

Self-myofascial release (SMR) is a technique used to help increase flexibility and range of motion. The idea is that when rolling, the individual should try to find tender spots to roll over. When a tender spot is found, then they simply relax the muscle, focus on deep breathing, and sustain pressure on that spot for at least 30 seconds. This will trigger the autogenic inhibition response by increasing the Golgi tendon organ activity and decreasing muscle spindle activity.

112.

What is the best way for a trainer to grow their client base?

  • Exceed client expectations with professionalism

  • Approach exercisers who look focused and begin a conversation

  • Work out at the gym between client sessions

  • Acknowledge complaints and refer them to the manager

Correct answer: Exceed client expectations with professionalism

Current and potential clients will be drawn to a trainer who maintains excellence in their conversation, attire, and interaction with other gym members and employees. A trainer should strive to know every gym member but should not approach busy gym members during their focused sessions to distract them with conversation. Working out at the gym between sessions and referring complaints to the manager are acceptable behaviors, but there are more preferable methods of attracting and maintaining clients.

113.

Within a training program, what kind of relationship do intensity and volume have?

  • An inverse relationship

  • A direct relationship

  • No relationship

  • An indirect relationship

Correct answer: An inverse relationship

Intensity and volume have an inverse relationship, meaning that an individual cannot safely perform high volumes of high-intensity exercises for an extended amount of time. For example, a weight approximately 50% of one's maximum intensity could be lifted for quite a few repetitions, but the number of repetitions completed with a weight approximately 80% of one's maximum intensity would be much lower.

114.

Which of the following is an example of pattern overload?

  • Extended periods of sitting every day

  • Walking every day for 20 minutes

  • Superset resistance training several days per week

  • Variety of core strength exercises at every training session

Correct answer: Extended periods of sitting every day

Pattern overload involves repeating the same motion (or lack thereof) frequently enough that the body experiences excessive stress due to overactive or inactive muscles. Examples include long-distance running, split-routine training plans that have little or no variations/progressions, and careers that involve typing, sitting at a desk, wearing high heels, or frequent travel.

115.

An athlete has just completed four weeks of foundation training after taking a month off of training at the end of the previous competitive season. If they are following a linear periodization model, which of the following sets of variables would be appropriate for their first phase of training?

  • ~75% 1RM, 3-5 sets of 8-12 reps

  • ~85% 1RM, 3-5 sets of 5-6 reps

  • ~90-93% 1RM, 3-4 sets of 3-4 reps

  • > 95% 1RM, 3-4 sets of 1-2 reps

Correct answer: ~75% 1RM, 3-5 sets of 8-12 reps

Periodization allows for the systematic programming of training variables over an extended period of time to achieve a desired result. A linear periodization program involves multiple phases, starting the initial phase with moderate loads and volume, progressing to heavier loads with lower volumes (fewer repetitions) in later phases.

The training parameters in each phase focus on building a specific quality. The first phase, hypertrophy, focuses on building muscle mass that provides the capacity to build max strength in the second phase. The third phase develops strength and power, vital to athletic performance. This is followed by a competition phase, in which training parameters aim to maintain previous gains.

The training phases and parameters of a basic linear periodization model:

  1. Hypertrophy: ~75% 1RM, 3-5 sets of 8-12 reps
  2. Strength: ~85% 1RM, 3-5 sets of 5-6 reps
  3. Strength and power: ~90-93% 1RM, 3-4 sets of 3-4 reps
  4. Competition: > 95% 1RM, 3-4 sets of 1-2 reps
  5. Active rest: a phase of no resistance training to provide recovery, often just one week

116.

When training a client who has had a myocardial infarction (MI) and has been cleared to begin an exercise program, what percentage of their VO2max is recommended at the onset of training?

  • 40%

  • 20%

  • 60%

  • 75%

Correct answer: 40%

A myocardial infarction (MI) is another name for a heart attack. Individuals who have had a heart attack must be cleared by their physician prior to participating in an exercise program. Once cleared, an exercise program can help reduce their risk for another cardiac event and can help reduce blood pressure and increase VO2max and overall health.

It is recommended that these individuals begin their aerobic conditioning at 40% of their VO2max and to perform aerobic exercise 3 to 4 times per week for 15 to 40 minutes, based on individual variables.

Continuing to undergo stress tests conducted by a cardiologist is vital and helps to provide more detailed and individualized guidelines for training.

117.

Which of the following would be considered an assistance exercise?

  • Dumbbell chest fly

  • Front squat

  • Deadlift

Correct answer: Dumbbell chest fly

Dumbbell chest fly is correct because although it uses a relatively large muscle group, the pectorals major and minor, it only involves movement of the shoulder joint. Assistance exercises are those that are single-joint exercises and recruit a small amount of muscle mass. Other examples of assistance exercises include biceps curls, triceps press-downs or calf raises.

Front squat and deadlift are incorrect because these are classified as core exercises.

118.

Which of the following populations is most likely to benefit from the primary resistance training goal of muscular power?

  • Athlete

  • Female

  • Adolescent

Correct answer: Athlete

Athlete is correct because improving muscular power has been shown to improve sports performance. This is not to exclude this resistance training goal for other populations, because general clients, especially older adults, have shown improvements in daily living activities with this type of training. Muscular power training is usually most effective when preceded by a period of muscular strength training.

Female is incorrect because a female might very well have a different training goal than sports performance. Adolescent is incorrect because this intensity of training might not be appropriate for an adolescent.

119.

Which of the following exercises is the most appropriate for a pregnant client who is two weeks away from her due date?

  • Machine chest press

  • Standing overhead press

  • Body weight squats

Correct answer: Machine chest press

Machine chest press is correct because of the change in the center of gravity of the pregnant woman later in pregnancy due to the weight of the baby. Therefore, the use of weight machines may be more advisable as they provide more stability and support than free weight exercises. This recommendation is particularly important for clients who were sedentary before the pregnancy.

Standing overhead press and body weight squats are incorrect because these require stability to perform.

120.

At which level of government should a personal trainer investigate in order to determine the laws that govern the provision of nutritional advice?

  • State

  • Federal

  • Municipality

Correct answer: State

State is correct because in the United States, each state regulates the provision of nutrition information. This is done through licensure, statutory certificate or registration. Different states have different regulations about whether or not personal trainers can provide dietary advice, and personal trainers should follow this advice.

Federal is incorrect because the federal government has allowed each state to determine how nutrition information can be relayed. Municipality and county are incorrect because each will follow the state laws regarding providing nutrition information.

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