TheoryFree ISSA Strength Coach Prep Practice Test
Take a free ISSA Strength Coach Prep practice test for 2026 with questions, answers, explanations, PDF download and timed mock exam links.
ISSA Strength Coach Prep Questions
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Q1Which of the following is not a factor that differentiates the bench press from the overhead press based on primary muscle groups activated? Exercise Primary Muscle Groups Bench Press Pectorals, Triceps, Deltoids Overhead Press Deltoids, Triceps, Upper Pectorals
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✓ Correct answer: Triceps involvement
Answer: Triceps involvement Both the bench press and overhead press involve the triceps significantly. The difference lies in the emphasis on pectorals and deltoids.
Q2As a strength coach, you are demonstrating the lowering phase of a barbell deadlift to a client. Which of the following muscle groups is not primarily active in controlling the descent of the barbell?
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✓ Correct answer: Deltoids
Answer: Deltoids During the lowering (eccentric) phase of a barbell deadlift, the primary muscle groups controlling the descent are the hamstrings, glutes, and erector spinae. These muscles work together to stabilize and lower the weight in a controlled manner. The deltoids are not primarily involved in this phase.
Q3Michael is preparing to perform a deadlift. Here is his setup position: Position Element Description Feet Position Shoulder-width apart, toes slightly pointing out Grip Hands gripping the bar slightly outside knee width Back Neutral spine Shoulders Directly above the bar Head Looking straight ahead
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✓ Correct answer: Michael's feet should be slightly less than shoulder-width apart with toes pointing forward
Answer: Michael's feet should be slightly less than shoulder-width apart with toes pointing forward For the deadlift, it is recommended that the feet be slightly less than shoulder-width apart with toes pointed forward to maintain balance and effective force application. His back should remain neutral to avoid injury and optimize the lift, with shoulders positioned directly above the bar. The rest of his position is correct for initiating the deadlift, with a focus on utilizing leg and hip strength while keeping the back aligned.
Q4In the initial phase of a barbell deadlift, which foot positioning technique is most important to maximize force generation?
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✓ Correct answer: Maintain full foot contact with the ground throughout the lift.
Answer: Maintain full foot contact with the ground throughout the lift. During the initial phase of a deadlift, keeping full foot contact ensures stability and allows the lifter to generate maximal force from the ground up. Shifting the weight to the toes would create an unstable lifting platform and reduce force generation.
Q5Where should a spotter place their hands during a bench press to ensure lifter safety and effective assistance?
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✓ Correct answer: Close to the barbell or near the lifter's wrists
Answer: Close to the barbell or near the lifter's wrists. During a bench press, the spotter should be in a position to quickly assist if the lifter cannot control the barbell. Hands should be near the barbell or close to the lifter's wrists to help stabilize and support if needed. This positioning ensures the spotter can react quickly to prevent the bar from falling or causing injury.
Q6What is the best practice for preventing benches in a weight training room from moving or tipping over during use to ensure safety?
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✓ Correct answer: By placing benches on a non-slip surface
The correct answer is to place benches on a non-slip surface to prevent them from moving during exercises. Non-slip surfaces help ensure that benches remain stable, reducing the risk of tipping or sliding, which can lead to injuries. Clustering benches or securing them to walls can create additional hazards or inconvenience.
Q7During a medicine ball slam, which joint is primarily activated, and what is the movement action taking place?
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✓ Correct answer: Hips, extension
Answer: Hips, extension In a medicine ball slam, the movement starts with raising the medicine ball overhead, engaging the elbows and hips. The primary movement occurs when extending the hips forcefully as you slam the ball to the ground, targeting muscle groups such as the glutes and hamstrings.
Q8One of your clients is training to improve both their strength and endurance. You've designed a routine where they alternate between strength training and cardio workouts across six days a week, dedicating specific days to particular muscle groups as well as cardio. Which of the following best describes this type of training?
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✓ Correct answer: Split training
Answer: Split training A split training routine divides workouts to focus on different muscle groups or activities on different days, optimizing recovery and training frequency. Circuit training involves performing a series of exercises in a sequence, targeting different muscle groups within a single session. Consecutive full-body workouts would indicate training all muscle groups in each session, which is not reflected in the described schedule.
Q9Review the table outlining an athlete's performance during the first three weeks of a periodized strength program. Based on the 2-for-2 rule, what adjustment, if any, should be made to the training program in Week 4? Week Planned Sets Planned Repetitions Actual Repetitions Week 1 3 10 10 Week 2 3 10 12 Week 3 3 10 12
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✓ Correct answer: Increase the weight in Week 4, as the athlete has exceeded the repetition goal in two consecutive weeks.
According to the 2-for-2 rule, if an athlete can perform two or more repetitions over their assigned repetition goal in consecutive workouts, the weight should be increased in the following week. In this scenario, the athlete exceeded the target repetitions in both Week 2 and Week 3. Therefore, an increase in weight is recommended for Week 4.
Q10Which of the following exercises primarily targets the latissimus dorsi muscle?
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✓ Correct answer: Pull-ups
The latissimus dorsi is heavily involved in exercises that involve shoulder adduction and extension. Pull-ups specifically target the latissimus dorsi because of the pulling motion that involves bringing the upper arms from overhead down to the sides of the body. In contrast, bench press primarily engages the pectorals and triceps, while lateral raises emphasize the deltoids, particularly the middle heads.
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