Free ISSA CPT Exam Flashcards

Sagittal: left/right division—flexion/extension (squat, curl). Frontal (coronal): front/back division—abduction/adduction (lateral raise). Transverse: upper/lower division—rotation (wood chop).

Agonist: prime mover. Antagonist: opposes agonist. Synergist: assists agonist. Stabilizer: fixes a joint so another segment can move. Example—push-up: pecs agonist, rhomboids stabilize scapula.

Type I (slow-twitch): aerobic, fatigue-resistant, postural/endurance work. Type II (fast-twitch): high force and speed; IIa blends power and endurance; IIx is most powerful and fatigues fastest.

Immediate energy for maximal efforts under ~10 seconds (heavy lift, sprint start). No oxygen required; limited stores recover in 2–3 minutes with rest.

Dominates high-intensity work roughly 30 seconds to 2 minutes. Produces lactate and hydrogen ions—training improves buffering and lactate clearance.

Primary fuel for sustained submaximal activity beyond ~2–3 minutes. Uses carbohydrates and fats with oxygen in mitochondria—foundation of cardiorespiratory endurance training.

Proprioceptor at muscle-tendon junction sensing tension. High tension triggers autogenic inhibition (muscle relaxation)—relevant to prolonged static stretching after 30+ seconds.

Detects length and rate of stretch within the muscle belly. Rapid stretch causes reflexive contraction—why ballistic stretching increases injury risk without adequate warm-up.

When the agonist contracts, the nervous system inhibits the antagonist. Dysfunction produces co-contraction and limits range—corrective programs target overactive and underactive pairs.

Closed chain: distal segment fixed (squat, push-up)—more joint compression, functional stability. Open chain: distal segment free (leg extension, curl)—isolates a single joint.

Balanced programs train all three planes. Sagittal-dominant gym routines often neglect frontal/transverse needs—important for ACL risk reduction and rotational sports.

Maximum aerobic capacity—milliliters of oxygen per kilogram per minute. Improves with progressive cardiorespiratory training; strong predictor of endurance performance and cardiovascular health.

Elevated metabolism after intense exercise while the body restores ATP, clears lactate, and returns temperature and HR to baseline. Higher after vigorous resistance and interval work.

Questionnaire identifying clients who need physician clearance before exercise. A "yes" answer does not automatically disqualify—refer to a healthcare provider before starting vigorous training.

Typical resting HR 60–100 bpm (athletes often lower). Normal BP <120/80 mmHg. Elevated readings warrant medical follow-up before maximal exercise testing.

BMI is weight/height²—does not distinguish muscle from fat. Skinfolds, BIA, or circumference measures give better body-composition insight for program goals.

Observes kinetic-chain compensations: feet turn out, knees valgus, excessive forward lean, arms fall forward, low-back arch. Guides corrective exercise and exercise selection.

Specific, Measurable, Achievable, Relevant, Time-bound objectives anchor program design and client accountability. Vague goals produce vague programming.

Frequency, Intensity, Time, Type—the primary variables manipulated for cardiorespiratory and resistance programming. Progress one variable at a time for novice clients.

Gradually increasing training stress (load, volume, density, complexity) so adaptations continue. Without overload, plateaus occur; with excessive overload, overtraining risk rises.

Major muscle groups 2–3 days/week, 2–4 sets of 8–12 reps at moderate intensity, or 1–3 sets of 6–12 reps depending on goal. Rest 48 hours between sessions for same muscle groups.

Systematic variation of volume and intensity across macrocycles, mesocycles, and microcycles. Linear, undulating, and block models prevent plateaus and manage fatigue for athletes and general clients.

Use submaximal reps with validated formulas (e.g., Epley) to estimate one-rep max without maximal testing—safer for novices. Retest every 4–6 weeks as strength adapts.

Hypertrophy: moderate loads, 6–12 reps, shorter rest, higher volume. Maximal strength: heavier loads, 1–6 reps, longer rest, lower total volume per exercise.

Perform power/explosive movements first, then compound multi-joint lifts, then single-joint isolation. Fatigue from isolation first compromises form on heavy compounds.

Light movement (walking, mobility) maintains blood flow and clears metabolites versus passive sitting. Appropriate for hypertrophy and general fitness; power athletes may need full passive rest.

Avoid supine exercises after first trimester, heavy Valsalva, and contact sports. Monitor exertion with talk test; obtain physician clearance. Emphasize pelvic floor and postural strength.

Prioritize balance, functional strength, and bone-loading exercise. Longer warm-up, controlled tempos, and fall-prevention progressions. Account for comorbidities and medication effects on HR/BP.

Focus on movement quality, bodyweight skills, and fun—not maximal loading before puberty. Supervised technique prevents growth-plate injury; resistance is appropriate when properly coached.

Monitor blood glucose before and after sessions; carry fast-acting carbs. Avoid exercise during insulin peak without snack. Foot inspection is critical for clients with neuropathy.

Favor moderate intensity, rhythmic aerobic activity and controlled resistance with steady breathing—avoid heavy Valsalva and isometric holds. Physician clearance for uncontrolled hypertension.

"Push hips back," "soft knees," "neutral spine," "chest proud." Common errors: squatting the hinge and rounding lumbar spine—increases disc load during deadlifts and kettlebell swings.

Knees track over toes; avoid valgus collapse. Depth depends on mobility and goal—thighs parallel or below for strength; partial range acceptable for rehab with medical guidance.

Hands near bar center, wrists straight, assist on "up" command only—do not grab bar unless failure imminent. Keep thumbs wrapped; lifter maintains control until concentric stall.

Regression: incline plank or knee plank. Progression: feet elevated, single-arm, or added instability. Maintain neutral spine—sagging hips or piking reduces core stimulus and stresses lumbar spine.

Depress scapula before pulling, bar to upper chest (not behind neck—shoulder impingement risk), controlled eccentric. Avoid excessive trunk lean and momentum.

RDL: minimal knee bend, emphasis on hamstring lengthening. Conventional: more knee flexion, floor start, greater quad contribution. Both require hip hinge and neutral spine.

Regression: wall or incline push-up. Progression: feet elevated, deficit, or tempo reps. Elbows ~45° from torso reduces shoulder stress versus flared 90° position.

"Front knee over ankle," "torso tall," "back knee drops toward floor." Step length adjusts emphasis—longer step hits glutes/hamstrings; shorter emphasizes quads.

Exhale on exertion (concentric), inhale on eccentric—avoid prolonged Valsalva in hypertensive or novice clients. Brace core on heavy compound lifts with brief controlled breath hold at sticking point.

Carbohydrates: primary exercise fuel. Protein: repair and build tissue (~1.6–2.2 g/kg for active clients). Fats: hormones, fat-soluble vitamins, long-duration energy.

Pre-exercise: 17–20 oz 2–3 hours before, 8 oz 20–30 min before. During: 7–10 oz every 10–20 min in heat. Post: ~16–24 oz per pound lost—weigh before and after sessions.

Fat loss requires sustained caloric deficit; muscle gain needs slight surplus with adequate protein and resistance training. Trainers provide general guidance—refer to RD for medical nutrition therapy.

Pre: easily digested carbs + moderate protein 1–3 hours before. Post: protein + carbs within ~2 hours supports glycogen repletion and muscle repair—timing matters less if daily intake is adequate.

Personal trainers may share general evidence-based nutrition information but cannot diagnose eating disorders, prescribe meal plans for medical conditions, or replace registered dietitians.

Documents client acknowledgment of risks and voluntary participation. Does not replace professional negligence standards—trainers must still meet duty of care.

Current CPR/AED certification is required before sitting the NCCPT/ISSA CPT exam and before training clients. Renew per certifying body (typically every 2 years).

Protect health history, assessments, and progress data. Do not discuss clients publicly or on social media without written permission—extends to before/after photos.

155 total items: 140 scored + 15 unscored pretest, delivered in 2 hours via Prometric test center or live remote proctoring. Six weighted domains; 2025 first-attempt pass rate 67.03%.

After first failure: wait 14 days. After second failure: wait 90 days. After third failure: wait 1 year. Maximum three attempts in a 12-month period.