ISSA Section 4: Program Development

Question 1

motive:

Answer 1

An impulse or physiological need acting as incitement to action

Question 2

visual domain:

Answer 2

The learning style or process that results in new knowledge (or understanding) with the involvement of visual input. This can be accomplished through the use of visual aids, demonstrations, or visual cues.

Question 3

auditory domain:

Answer 3

The learning style or process that results in new knowledge (or understanding) with the involvement of the learner’s auditory input (hearing). This can be accomplished through verbal direction, intonation, and correction.

Question 4

kinesthetic/tactile domain:

Answer 4

The learning style or process that results in new knowledge (or understanding) with the involvement of the learner’s body movement. This can be accomplished through the use of manual guidance, physical assistance, or with touch, such as a tap to facilitate movement.
in the correct direction.

Question 5

graded exercise test (GXT):

Answer 5

A treadmill, or cycle-ergometer, test that delivers heart rate, ECC, and other data” Workload is gradually increased until an increase in workload is not followed by an increase in oxygen consumption. This identifies the individual’s maximal oxygen uptake.

Question 6

electrocardiogram (FGC, EKG):

Answer 6

A graph of the electrical activity caused by the stimulation of the heart muscle. The millivolts of electricity are detected by electrodes on the body surface and are recorded by an electrocardiograph.

Question 7

symptom-limited maxlmal GXT:

Answer 7

An exercise test wherein the exercise intensity will continuously increase. Once the cardiovascular system starts showing signs of reaching its limit, the test ends and analyzing the information gathered begins to determine how hard the heart was working.

Question 8

submaximal GXT:

Answer 8

A graded exercise test performed on a bicycle. This test gives an accurate estimate of an individual’s aerobic fitness level, allowing for comparison between the individual’s cardiovascular fitness to others in their age group.

Question 9

coronary artery disease (CAD):

Answer 9

A narrowing or blockage of the arteries and vessels that provide oxygen and nutrients to the heart. Also called Atherosclerosis.

Question 10

arterial pulse:

Answer 10

The abrupt expansion of an artery resulting from the sudden ejection of blood into the aorta and its transmission throughout the arterial system.

Question 11

blood pressure:

Answer 11

A measurement of the force with which blood presses against the wall of a blood vessel. Blood pressure, as popularly used, is the pressure determined indirectly, existing in the large arteries at the height of the pulse wave.

Question 12

systolic pressure:

Answer 12

The aspect of a blood pressure reading which indicates the maximum arterial pressure occurring during contraction of the left ventricle of the heart.

Question 13

diastolic pressure:

Answer 13

The pressure exerted on the walls of the blood vessels during the refilling of the heart.

Question 14

exercise intensity:

Answer 14

Refers to how much energy is expended when exercising.

Question 15

target heart rate (THR):

Answer 15

A specific age-based pulse rate to be maintained during aerobic exercise to ensure optimal cardiovascular function.

Question 16

ratings of perceived exertion (RPE):

Answer 16

A rating scale ranging from six to 20 that gives an indication of your workout intensity level.

Question 17

metabolic equivalent units (METs):

Answer 17

A unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state.

Question 18

one repetition maximum (1RM):

Answer 18

The maximum resistance with which a person can execute one repetition of an exercise movement.

Question 19

active range of motion (ROM):

Answer 19

The range of movement through which an individual can actively (without assistance) moves a joint using the adjacent muscles.

Question 20

passive range of motion (ROM):

Answer 20

The range of motion through which a therapist or equipment can move the joint through the range of motion. with no effort from the patient.

Question 21

foundational training:

Answer 21

A series of exercises designed to improve general health, alleviate acute and chronic pain, improve posture and enhance athletic ability.

Question 22

limit strength:

Answer 22

Absolute strength enhanced by hypnosis, electrotherapy, ergogenic substances of any form (including nutritional supplements or drugs) or other techniques.

Question 23

active rest:

Answer 23

Defined as very light exercise, often involving stretching, which does not result in damage to the muscles.

Question 24

muscle fiber recruitment:

Answer 24

Recruitment pattern of muscle fibers, dependent on the intensity of activity or exercise

Question 25

serum testosterone:

Answer 25

The principal male sex hormone and an anabolic steroid. ln men, testosterone plays a key role in the development of male reproductive tissues such as the testis and prostate as well as promoting secondary sexual characteristics, such as increased muscle, bone mass, and the growth of body hair.

Question 26

growth hormone:

Answer 26

A hormone secreted by the pituitary gland that affects skeletal growth rate and body weight gain.

Question 27

motor units:

Answer 27

Consists of one somatic efferent (motor) neuron and all of the muscle fibres (cells) that it innervates.

Question 28

anabolic hormones:

Answer 28

Endocrinologists have traditionally classified hormones as anabolic or catabolic, depending on which part of metabolism they stimulate. The classic anabolic hormones are the anabolic steroids, which stimulate protein synthesis and muscle growth, and insulin.

Question 29

slow-twitch type I muscle fibers:

Answer 29

Muscle fibers that help enable lower intensity and higher endurance movements such as distance running.

Question 30

hypertrophy:

Answer 30

An increase in the cross-sectional size of a muscle in response to strength training.

Question 31

fast-twitch type llB fibers:

Answer 31

Muscle fiber type that contracts quickly and is used most in intensive, short-duration exercises, such as weightlifting or sprints.

Question 32

neural adaptation:

Answer 32

A change over time in the responsiveness of the sensory system to a constant stimulus. lt is usually experienced as a change in the stimulus.

Question 33

Heavy Resistance Training:

Answer 33

Dumbbells, barbells, fluids, pressurized air, elastic devices, springs, and a host of devices designed to provide “heavy” external resistance to one’s musculoskeletal effort all constitute “resistance training.”

Question 34

Light Resistance Training:

Answer 34

Running, swimming, callisthenics, aerobic dance,
plyometrics and many more are all special forms of “light” resistance training. When bodyweight alone is the source of resistance, tradition and reasons of clarity dictate that the exercises be referred to by their individual names.

Question 35

Psychological Techniques:

Answer 35

Self-hypnosis, mental imagery training, transcendental meditation, and a lot of other “mind games” can help improve strength output capabilities in sports and training.

Question 36

Therapeutic Modalities:

Answer 36

Whirlpools, electrical muscle stimulation, massage, ultrasound, music, intense light, and a host of other therapies can have a very positive effect on strength training efforts, both indirectly (how quickly you can recover from your previous workout) and directly (greater force output).

Question 37

Medical Support:

Answer 37

Periodic checkups, exercising preventive care, chiropractic adjustments, and even clinical use of prescription drugs are sometimes recommended for those in heavy training when medical problems arise. Only qualified sports medicine specialists are able to prescribe such support.

Question 38

Biomechanics (Skill Training):

Answer 38

Performing your skill perfectly will almost
always result in greater force being applied, whether it is applied to an obiect, opponent, or the ground. Good skills execution involves the efficient sequencing of activation/inhibition of prime mover, stabilizer, and synergistic muscles. Sequencing efforts involve factors of position, direction, timing, rate, speed and effect of force application.

Question 39

Dietary Manipulation:

Answer 39

You do not eat only to stay alive and healthy; you eat to excel at your sport or fitness activity. Eating is designed to assist in achieving specific sports/training objectives.

Question 40

Nutritional Supplementation:

Answer 40

Most often, eating is not sufficient to give you all the nutrients you need in order to achieve your sports/training objectives. This point is widely disputed among sports scientists and nutritionists alike, who would have us believe that eating “three square meals” per day is ample fare for clients in heavy training.

Question 41

developing client rapport:

Answer 41

Developing a rapport with your clients is an essential first step in gaining their trust and confidence. Rapport implies a relationship based on common experiences, interests, or outlook. This relationship creates a bond between you and your clients, which will decidedly improve your effectiveness as a trainer.

Question 42

knowing your craft:

Answer 42

Knowing your craft inside and out enables you to project
an authoritative aura, which will inspire confidence in
your clients. This confidence ultimately leads to trust,
and when a client trusts his or her trainer, he or she will
work much harder than she or he otherwise would.

Question 43

demonstrating sincerity:

Answer 43

sincerity is a reflection of your commitment to your

clients. Like knowledge, sincerity also generates trust that you have a genuine interest in your client’s progress.

Question 44

leading with integrity:

Answer 44

Integrity reflects a committed, sincere, and consistent set of principles and practices by which you operate. It
enables your clients to practice both what you teach and what you do.

Question 45

working with sound ethics

Answer 45

Personal trainers are not licensed and the industry is not yet regulated. However, in the event of legal problems, a judge will expect you to behave at a level consistent with other professionals.

Question 46

showing enthusiasm

Answer 46

Enthusiasm in all aspects of your life is your passport to
success. Enthusiasm is the by-product of expertise and
sincerity, as well as your genuine excitement about the
results you knowyou, can obtain for your clients.

Question 47

STAGE 1:

Answer 47

ESTABLISHING YOURSELF AS A PROFESS10NAL

Question 48

STAGE 2:

Answer 48

DATA COLLECTI0N

Question 49

STAGE 3:

Answer 49

GUIDED DISCOVERY

Question 50

STAGE 4:

Answer 50

FEELING THE WATER BEFORE JUMPING IN

Question 51

STAGE 5:

Answer 51

ESTABLISHING AN INTEGRATED FITNESS LIFESTYLE

Question 52

A goal must be well defined:

Answer 52

Vague wishes or desires, such as I want to be a great baseball player or I want to become thinner just don’t cut it. Instead, I want to make the Little League team this year or I want to weigh 1 65 pounds are better defined and, as such, are more attainable.

Question 53

A goal must be stated in writing.

Answer 53

Busy schedules and the various complexities of life have a way of turning sincere desires into distant memories. Coals must be written down and put in a place where they will be seen often.

Question 54

A goal must be stated in the positive.

Answer 54

The subconscious mind does not understand negatively stated goals. So always use a positive frame of reference in constructing your goals. Not I won’t eat junk food any more, but I will eat healthy foods each day. Better yet, I enjoy eating healthy foods each day. Now the goal is an affirmation, which can be used to precipitate action.

Question 55

A goal must have a deadline for its completion.

Answer 55

ln order to get really excited about a goal, there must be an expected time of completion. Otherwise, there will be no sense of urgency, and before you know it, you are right back where you started: no closer to your goal.

Question 56

A goal must have a sincere emotional appeal.

Answer 56

lf it does not, there will be no urgency or passion. Learn to prioritize the most important goals and make the distinction between a mere wish and an important objective.

Question 57

A goal must be challenging, yet realistic.

Answer 57

lf the goal is too easy, such as I will go to the gym tomorrow, it will be very unlikely that enough attention will be focused on it to get it done. Conversely, if it is too difficult, the confidence of knowing it can be done will be lacking. Set goals in such a way that with a sustained, concentrated effort, you know you can get the job done.

Question 58

Zipper Stretch:

Answer 58

Measures shoulder flexibility. Directions: Take right hand over right shoulder and bring Ieft hand up the back. Measure the distance between the two hands. Switch arms and repeat the test with the left hand over the left shoulder and the right hand up the back.

Question 59

Sit and Reach:

Answer 59

measures flexibility of the lower back and hamstrings. Directions: This test involves sitting on the floor with legs out straight. Feet (shoes off) are placed flat against a box with both knees held flat against the floor by the tester. The client leans forward slowly as far as possible and holds the greatest stretch for two seconds. Make sure there are no jerky movements and that the fingertips remain level and the legs flat.