rep ranges client training hypertrophy issa

Which of the following rep ranges is appropriate for a client training for hypertrophy Issa?

ISSA Study Guide

Post 17 of 32

If you have not yet signed up for the ISSA CPT certification, check out their deals page here. They have fantastic combo packages where you can get a free nutrition certification.

Get your copy of the ISSA CPT exam cheat sheet. It helps immensely for studying for the exam.

Make sure to check out Trainer Academy for premium ISSA CPT study materials. They will reduce study time by 50% and have an exam pass guarantee. Read my full review on them here. You can save $100 on their MVP study system with the code: PTPSUB

Post 17 of 32 in the ISSA Study Guide

Post Content

1: Which % of 1RM is the proper training zone to promote training effect?

55%-85%

2: Describe the outcomes of training at 55%-65% 1RM vs. 75% 1RM vs 85%+ 1RM and the significance of this in deciding suitable training loads based on client goals

55%-65% 1RM (muscular endurance)
75% 1RM (hypertrophy)
85%+ maximal Strength increase in serum testosterone and HGH

3: Define a simple way to evaluate if your client should raise his/her resistance training exercise intensity

Bigger muscle groups recover slower than smaller ones.
Fast-twitch (or white) muscle fibers recover slower than slow-twitch (red ones).
Recovery from quick movements takes longer than recovery from movements that are slower.
Men recover faster than women.
Young clients recover faster than older ones.
Using heavyweights will require more recovery time than lifting with lighter weights.
More repetitions, sets, and frequency need longer recovery periods than fewer repetitions, frequency and sets.

4: Name and describe the 8 technologies of the ISSAs integrated training approach

Biomechanics
Therapeutic modalities
Light resistance training
Neutral supplementation
Medical support
Heavy resistance training
Dietary manipulation

5: What is the overall training repetition and set “scheme” for these and why:

endurance training: 2-3 x12+
hypertrophy: 3-6 x 6-12
strength: 2-6 x 6 or less
power: 3-5 x 1-2

If you want assistance wrapping your head around this material, make sure to check out Trainer Academy for some awesome ISSA study materials. They have Practice tests, flashcards, audio study guides and much more.

issa - Personal Trainer Certification Exam

Section: 3 (Questions 81 - 120)

81. What bone runs parallel to the fibula?

  1.  Radius
  2.  Femur
  3.  Tibia
  4.  Ulna

82. Myofibrils are constructed of overlapping strands of protein polymers known as which of the following?

  1.  Actin and tropomyosin
  2.  Tropin and myosin
  3.  Tropoactin and myosin
  4.  Actin and myosin

83. A conditioned client's resting heart rate will be which of the following?

  1.  Less than 60 BPM
  2.  61-70 BPM
  3.  71-80 BPM
  4.  More than 81 BPM

84. If a client has a hard time touching their head to the wall during postural analysis, they may have which of the following postural deviations?

  1.  Tight shoulders
  2.  Swayback
  3.  Kyphosis
  4.  Forward head

85. The incorporation of which of the following in a program can help reduce the extent of DOMS?

  1.  Static stretching
  2.  Warm-up
  3.  Cool-down
  4.  HIIT

86. Which principle states that we all undergo stress in three stages: shock, compensation, and exhaustion?

  1.  Individual differences
  2.  GAS
  3.  Overload
  4.  Specificity

87. When administering a skin-fold assessment, which side of the body should all measurements be taken on for body fat?

  1.  Left
  2.  Front
  3.  Right
  4.  Back

88. What exercise should be performed LAST?

  1.  Shuttle runs
  2.  Power snatch
  3.  Overhead press
  4.  Front raise

89. Which resistance training system helps to increase intensity and optimize time?

  1.  Rest-pause
  2.  Pyramid
  3.  Occlusion
  4.  Superset

90. Which of the following is caused by pain or stiffness in the skeletal joints?

  1.  Asthma
  2.  Hypertension
  3.  Arthritis
  4.  Coronary heart disease

91. What does BMI stand for?

  1.  Body metabolic index
  2.  Body mass index
  3.  Basal metabolic index
  4.  Basal mass index

92. Which of the following represents a portion control strategy for women regarding carbohydrates?

  1.  4 cups a day
  2.  1 cupped handful
  3.  120 grams
  4.  3 servings

93. Obesity and stress are confirmed risk factors for which of the following?

  1.  Arthritis
  2.  Coronary heart disease
  3.  Type II diabetes
  4.  Kidney disease

94. Which muscle fiber type is best for a 1RM test?

  1.  Actin
  2.  Myosin
  3.  Type II
  4.  Type I

95. Macrocycles, mesocycles, and microcycles are a part of which training protocol?

  1.  Synchronization
  2.  Optimization
  3.  Periodization
  4.  Stabilization

96. What exercise should be performed FIRST?

  1.  Broad jump
  2.  Back squat
  3.  Split squat
  4.  Power clean

97. Which of the following is responsible for sensing excessive stretch to protect the muscle?

  1.  Golgi tendon organ
  2.  Muscle spindle
  3.  Muscle fiber
  4.  Sarcomere

98. Which of the following rep ranges is appropriate for a client training for hypertrophy?

  1.  1-3
  2.  4-6
  3.  8-12
  4.  12 or more

99. Body composition testing determines which of the following?

  1.  Lean mass and fat mass
  2.  Overall bodyweight
  3.  Somatotype classification
  4.  Body mass index

100. Which type of muscle fiber is highly resistant to fatigue and injury?

  1.  Type I
  2.  Fast twitch
  3.  "Couch potato" fibers
  4.  Type II

101. The gluteus maximus is located superior to which muscle?

  1.  Biceps brachii
  2.  Erector spinae
  3.  Gastrocnemius
  4.  Brachioradialis

102. Which of the following detects the magnitude of mechanical stress at the musculotendinous junction?

  1.  Nociceptors
  2.  Muscle spindles
  3.  Golgi tendon organ
  4.  Chemoreceptors

103. A trainer has a client request their records; how must that request be made?

  1.  Over the phone
  2.  In a face to face conversation
  3.  Only in writing
  4.  Asking the trainer's manager

104. Metabolism can be categorized in which of the following phases?

  1.  Symbiosis and anabolism
  2.  Morphosis and catabolism
  3.  Symbiosis and catabolism
  4.  Catabolism and anabolism

105. Which contraction helps to generate enough tension in muscles to contract explosively?

  1.  Eccentric
  2.  Ballistic
  3.  Concentric
  4.  Isometric

106. Which muscle fiber type is best for competing in a triathlon?

  1.  Type I
  2.  Type II
  3.  Type IIA
  4.  Type III

107. Which of the following is total energy expenditure?

  1.  Sum of a client's resting metabolic rate, physical activity, and thermic effect of food
  2.  A client's resting metabolic rate minus physical activity
  3.  A client's resting metabolic rate minus thermic effect of food
  4.  Sum of a client's resting metabolic rate, sedentary activity, and thermic effect of food

108. Which joint performs adduction, abduction, horizontal adduction and abduction, medial and lateral rotation, and circumduction?

  1.  Spine
  2.  Shoulder
  3.  Knee
  4.  Ankle

109. In order to calculate lean and fat mass, you must multiply the body fat percentage by which of the following?

  1.  Height
  2.  Age
  3.  Activity level modifier
  4.  Total body weight

110. What is the term for when inspired oxygen during the recovery phase from exercise is in excess of resting needs?

  1.  Oxygen deficit
  2.  Oxygen debt
  3.  Aerobic fitness
  4.  Anaerobic fitness

111. Utilizing the valsalva maneuver gives up to how much greater force?

  1.  5%
  2.  10%
  3.  15%
  4.  20%

112. Which of the following determines how many meals a client should eat per day?

  1.  The trainer's discretion
  2.  Client preference
  3.  According to how the client's body responds
  4.  It should always be 5 meals per day

113. What is primarily responsible for strength gains in beginning clients?

  1.  Hypertrophy adaptations
  2.  Neural adaptations
  3.  Environmental adaptations
  4.  Anaerobic adaptations

114. When the scapular adductors are weak, which postural deviation can occur?

  1.  Swayback
  2.  Kyphosis
  3.  Forward head
  4.  Lordosis

115. Which of the following is primarily responsible for strength gains in youth clients?

  1.  Hypertrophy training
  2.  Neurological factors
  3.  Power training
  4.  Environmental factors

116. When developing a client's training plan, the entire training cycle is referred to as which of the following?

  1.  Macrocycle
  2.  Mesocycle
  3.  Microcycle
  4.  Foundational

117. Which of the following should a pregnant client avoid during exercise?

  1.  Moderate aerobic training
  2.  Lying in the supine position
  3.  Stretching before and after exercise
  4.  Consuming additional calories

118. When creating rigidity in the torso, which of the following involves expiring against a closed glottis, combined with contracting muscles of the abdomen and rib cage?

  1.  Heimlich maneuver
  2.  Valsalva maneuver
  3.  Mueller maneuver
  4.  Diaphragmatic maneuver

119. A client performs 8 repetitions of seated leg press at 320 lbs., what is their estimated 1RM?

  1.  420 lbs.
  2.  400 lbs.
  3.  460 lbs.
  4.  480 lbs.

120. How many hours of activity should portion sizes for meals be enough to sustain for?

  1.  1
  2.  2
  3.  3
  4.  4

Answer & Explanation

Solved by verified expert

<p>cing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, dapibus a molestie consequat, ultrices ac magna. Fusce dui lectus, congue vel laoreet ac, dictum vitae odio. Donec aliquet. Lorem ipsum dolor sit</p> Fusce dui lectus, congue vel laoreet ac, dictum vitae odio. Donec aliquet

Unlock full access to Course Hero

Explore over 16 million step-by-step answers from our library

Subscribe to view answer

  4. vitae od

, ultrices ac magna. Fusce dui lectus, congue vel laoreet ac, dictum vitae od

  1. facilisis. Pellente
  2. ia pulvinar
  3. Fusce dui l
  4. ec facilisis. Pellen

facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, dapibus a molestie consequat, ultrices ac magna. Fusce dui lectus, congue vel l

  1. acinia pulvinar t
  2. ce dui lect
  3. facilisis
  4. onec aliquet. Lo

ec facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, dapibus a molestie consequ

  1. fficitur laoreet. Nam
  2. squs a mol
  3. gue vel laor
  4. , ultric

m risus ante, dapibus a molestie consequat, ultrices ac magna. Fusce dui lectus, congue vel laoreet ac, dic

  1. entesque dapibus efficitur
  2. a. Fus
  3. m ipsum dolo
  4. e vel laoreet a

at, ultrices ac magna. Fusce dui lectus, congue vel laoreet ac, dictum vitae odio. Donec aliquet. Lorem ipsum dolor sit

  1. sus ant
  2. ctum vit
  3. ongue ve
  4. ur laore

m risus ante, dapibus a molestie consequat,

  1. onec aliquet. Lo
  2. ipiscing elit.
  3. et, consectetur ad
  4. squ, ultrices

ac, dictum vitae odio. Donec aliquet. Lorem ipsum dolor sit amet, consectetur adipi

  1. iscing elit. N
  2. itur laoree
  3. itur laoree
  4. ce dui lect

Donec aliquet. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam lac

  1. ur laoree
  2. sum dolor sit
  3. et, consecte
  4. congue vel laoreet ac, di

tesque dapibus efficitur lao

  1. ac, dictum vitae odio. D
  2. dictum vitae odio.
  3. m risus ante, dapibus a
  4. sum dolor sit amet,

gue vel laoreet ac, dictum vitae odio. Donec aliquet. Lorem ipsum dolor sit amet, consectetur adip

  1. acinia pulvinar
  2. at, ultrices ac ma
  3. facilisis. P
  4. et, consecte

iscing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesque dapibus

  1. et, consecte
  2. congue vel laoreet ac, di
  3. rem ipsum dolor sit
  4. rem ipsum dolor si

congue vel laoreet ac, dictum vitae odio. Donec al

  1. inia pul
  2. ipsum dolo
  3. cing elit.
  4. m risus an

m risus ante, dapibus a molestie consequat, ultrices ac magna. Fusce dui lectus, co

  1. at, ultrices ac ma
  2. ongue vel laoree
  3. sus ante, dapibu
  4. sus ante, dapibu

trices ac magna. Fusce dui lectus, congue ve

  1. squDonec al
  2. , ultrices ac
  3. et, consectetur
  4. m risus ante, d

Donec aliquet. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam lacinia pulvinar

  1. lestie consequat, ult
  2. molestie consequat
  3. inia pulvinar to
  4. itur laoree

ec aliquet. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam lacinia pulvinar t

  1. nec fa
  2. ec fac
  3. pulvin
  4. onec aliquet.

congue vel laoreet ac, dictum vitae odio. Donec aliquet. Lorem

  1. ac, dictum vitae odio. D
  2. cing elit. Nam lacinia
  3. risus ante, dapibus a molesti
  4. ng elit. Nam lacini

itur laoreet. Nam risus ante, dapibus a molestie consequat, ultrices ac magmolestie co

  1. m risus an
  2. facilisis. Pel
  3. iscing elit. Nam lacinia
  4. cing elit.

onec aliquet. Lorem ipsum dolor sit amet, consectetur adipisc

  1. molestie consequ
  2. trices ac magna.
  3. usce dui lectus,
  4. e vel laoreet ac, d

, dictum vitae odio. Donec aliquet. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam lacinia

  1. ac, dictum vit
  2. Donec aliquet. Lo
  3. ultrices ac magna. F
  4. fficitur laoreet.

pulvinar tortor nec facilisis. Pellentesque dapibus efficitur laoreet. Nam risu

  1. rem ipsum dolor si
  2. itur laoreet. Nam risus ante, dapi
  3. Donec aliquet. L
  4. ia pulvinar tortor nec facili

ipiscing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesq

  1. usce dui lectus, congue ve
  2. amet, consectetur adipiscin
  3. amet, consectetur adipiscing
  4. squac, dictum vitae odio.

nec facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, dapibus a molestie

  1. ng elit. Nam
  2. a molestie co
  3. a molestie co
  4. consectetur a

, ultrices ac magna. Fusce dui lectus, congue vel laoreet ac, dict

  1. m risus an
  2. cing elit.
  3. ce dui lectu
  4. ia pulvinar

lestie consequat, ultrices ac magna. Fusce dui lectus,

  1. m ipsum dolor sit amet, consectetur adipiscing elit. Nam lacinia pulvinar tortor nec facili
  2. , ultrices ac magna. Fusce dui lectus, congue vel laoreet ac,
  3. gue vel laoreet ac, dictum vitae odio. Donec aliquet. Lorem ipsum
  4. ac, dictum vitae odio. Donec aliquet. Lorem ipsum dolor sit amet, consectetur adipiscing el

tesque dapibus efficitur laoreet. Nam risus ante, dapibus a molestie consequat, ultrices ac magna. Fusce dui lectus, congue vel lao

  1. amet, co
  2. s a molesti
  3. Donec a
  4. ongue vel

iscing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, d

  1. itur laor
  2. risus
  3. ac, dictum vitae odio. Done
  4. e vel laoreet ac, d

m risus ante, dapibus a molestie consequat, ultrices ac magna. Fusce dui lectus, congue vel laoreet ac, dictum vitae

  1. ec facilisis. Pel
  2. acinia pulvinar
  3. Fusce dui lectus,
  4. pulvinar tortor nec

fficitur laoreet. Nam risus ante, dapibus a molestie consequat, ultrices

  1. rem i
  2. risus
  3. ec fac
  4. a mole

ec aliquet. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam lacinia

  1. a. Fusce dui lectus, congue
  2. onec aliquet. Lorem i
  3. ipsum dolor sit amet, consectetur adipiscing
  4. itur laoreet. Nam risus ante, dapibus

Fusce dui lectus, congue vel laoreet ac, dictum vitae odio. Donec aliquet

  1. s ante, dapibus a moles
  2. inia pulvinar tortor
  3. risus ante, dapibus a molesti
  4. acinia pulvinar tortor n

cing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesque dapibus eff

  1. ce dui lect
  2. squs a mol
  3. onec aliquet. Lo
  4. inia pulvina

nec facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, dapibus a molest

  1. squsum dolor sit amet,
  2. ac, dictum vitae odio. D
  3. ctum vitae odio.
  4. acinia pulvinar tortor n

, consectetur adipiscing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesque dapibus efficitur laoreet

  1. a molestie co
  2. nec facilisi
  3. icitur laoree
  4. ce dui lectus, c

ec aliquet. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam la

  1. squet, consectetur adipisci
  2. m risus ante, dapibus a molesti
  3. consectetur adipiscing elit. Nam lacini
  4. m ipsum dolor sit amet, consectet

ipiscing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, dapibus a molestie consequat, ultrices ac magna. Fusce du

  1. e vel laoreet ac, dic
  2. pulvinar tortor nec
  3. dictum vitae odio.
  4. facilisis. Pellentesque d

ec facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, dapibus a molestie consequat

  1. facilisis.
  2. onec aliquet
  3. itur laoreet
  4. , consectetu

cing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesque dapibus efficitur lao

  1. risus
  2. pulv
  3. gue v
  4. isci

Step-by-step explanation

gue vel laoreet ac, dic

e vel laoreet ac, dictum vitae odio. Donec aliquet. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nam lacinia pulvinar tortor nec facilisis. Pellentesque dapibus efficitur laoreet. Nam risus ante, dapibus a molestie consequat, ultrices ac magna. Fusce dui lectus, congue vel laoreet ac, di

Student review

100% (1 rating)

Which of the following rep ranges is appropriate for a client training for hypertrophy quizlet?

Once they have more strength, then they'll be able to lift heavier weights for more reps (6 - 12) = hypertrophy.

What is the definition of hypertrophy Issa?

Hypertrophy is an increase in muscle size. It involves building muscle so it gets bigger. This is different than training to increase muscle strength.

How many repetitions should be programmed for hypertrophy?

To get the most from hypertrophy training aim for 3-5 workouts per week. Complete each exercise for 3-5 sets of 6-12 reps. Aim to rest 45-60 seconds in between each set. Shorter rest periods help cause volitional fatigue.

What exercise is most appropriate for testing muscular endurance Issa?

The sit up (aka curl up) test is most often used to test muscular endurance.

zusammenhängende Posts

What is a graphical display of data using bars of different heights that groups numbers into ranges quizlet?
What is an attack whose goal ranges from disabling a governments computer network to crippling a country?
When reviewing a patients blood chemistry Which of the following blood urea nitrogen bun ranges is considered normal?

Toplist

Neuester Beitrag

Stichworte