International Sports Sciences Association (ISSA) Trainer Practice Exam

True or False: The ISSA recommends performing single-joint exercises before multiple-joint exercises.

1. True

2. False

3. Only for beginners

4. Only for advanced athletes

The correct answer is: False

The recommendation to perform multiple-joint exercises before single-joint exercises is grounded in the principle of effectiveness and safety in strength training. Multiple-joint exercises, also known as compound movements, engage larger muscle groups and require greater overall stability and coordination. By prioritizing these exercises, an individual can maximize their strength gains and enhance their overall functional fitness. Additionally, performing compound movements first allows for the lifter to use heavier weights and fully utilize their energy and focus on the most demanding exercises while they are fresh. This approach helps in developing strength and power, which are foundational for effective training progress. Single-joint exercises, which isolate specific muscles, can be included later in the routine. This order also minimizes the risk of fatigue associated with single-joint movements impeding performance in larger compound lifts that are crucial for strength development. Thus, the recommendation aligns with best practices in exercise programming aimed at achieving optimal performance and results in strength training.