WORKBOOK AND STUDY GUIDE Study Companion for ISSA’s Bodybuilding Specialist Program issaonline.edu Josh Bryant, MS Bodybuilding Workbook and Study Guide (Edition 1) Official companion guide for: International Sports Sciences Association’s Bodybuilding Specialist program 10 9 8 7 6 5 4 3 2 1 Copyright © 2017 International Sports Sciences Association. Published by the International Sports Sciences Association, Carpinteria, CA 93013. All rights reserved. No part of this work may be reproduced or transmitted in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, or in any information storage and retrieval system without the written permission of the publisher. Direct copyright, permissions, reproduction, and publishing inquiries to: International Sports Sciences Association, 1015 Mark Avenue, Carpinteria, CA 93013 1.800.892.4772 • 1.805.745.8111 (local) • 1.805.745.8119 (fax) DISCLAIMER OF WARRANTY This text is informational only. The data and information contained herein are based upon information from various published and unpublished sources that represents training, health, and nutrition literature and practice summarized by the author and publisher. The publisher of this text makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. The information is not intended for use in connection with the sale of any product. Any claims or presentations regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers. This summary of information from unpublished sources, books, research journals, and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem or concern with your health, or before you embark on any health, fitness, or sports training programs, seek clearance and guidance from a qualified health care professional. About This Study Guide | 3 ABOUT THE WORKBOOK AND STUDY GUIDE The purpose is to help you better understand the content of the main text. When you focus on the important points and concepts in the text and then write the answers directly in this guide, you will better comprehend the material. The most commonly used strategy for studying includes reading and underlining text material and/or outlining and writing core concepts. This workout encourages each of those methods. Evidence shows that students who use the workbook attain a greater understanding of the course material. ISSA recommends that you actively use this tool to prepare for your exam. THE BEST WAY TO USE THE WORKBOOK AND STUDY GUIDE As you read the text, open this workbook to the same unit. You can follow along with the main concepts as they match up. In most cases, the questions in the workbook are in chronological order. This is a tried and true method for study and retention of information. Filling in your responses reinforces what you have read and, most importantly, will help you become a more effective Bodybuilding Specialist. International Sports Sciences Association TOPICS COVERED IN THIS UNIT It’s All about the Muscle Muscle Structure and Function Microstructure Reciprocal Innervation Sliding Filament Theory Muscle Fiber Pennation Arrangement Muscle Fiber Types Connective Tissue Tendons Ligaments Cartilage Nervous System: The Mind and Body Link Theory of Neuromuscular Activity Neural Adaptations Hypertrophy Hyperplasia Satellite Cells A Few Last Words UNIT 1 HYPERTROPHY AND ADAPTATIONS TO STRENGTH TRAINING Hypertrophy and Adaptations to Strength Training | 5 UNIT 1 Explain the microstructure of a muscle. What is reciprocal innervation? Explain the sliding filament theory. Explain muscle fiber pennation arrangements and their differences in the ability to contract with high forces and velocities. International Sports Sciences Association 6 | Unit 1 What are the three distinct types of muscle fibers, and what are the specific characteristics of each? What are tendons? What are ligaments? What is cartilage? Bodybuilding Workbook and Study Guide Hypertrophy and Adaptations to Strength Training | 7 Explain the “All” or “None” theory? Explain the Size Principle of Fiber Recruitment? What is the stretch reflex? Explain neural adaptations. International Sports Sciences Association 8 | Unit 1 What three factors induce muscle hypertrophy? What is hyperplasia? What are satellite cells? Bodybuilding Workbook and Study Guide TOPICS COVERED IN THIS UNIT Introduction Fundamental Movements of Major Body Segments Movement Planes and Axes Musculoskeletal Movement Mechanical and Physiological Advantage The Role of Muscles during Movement Initiating and Sustaining Movement The Principle of Levers Newton’s Laws of Motion Force UNIT 2 BASIC KINESIOLOGY AND BIOMECHANICS 10 | Unit 2 UNIT 2 Summarize the following fundamental movements of major body segments: Flexion Extension Hyperextension Abduction Adduction Rotation Inward Rotation Outward Rotation Right and Left Rotation Pronation Bodybuilding Workbook and Study Guide Basic Kinesiology and Biomechanics | 11 Supination Eversion Inversion Circumduction Movement Planes and Axes Plane Sagittal Plane Frontal Plane Transverse Plane What is mechanical and physiological advantage? What is a prime mover muscle? International Sports Sciences Association 12 | Unit 2 What is an assistant mover muscle? What is an antagonist muscle? What is a stabilizer muscle? What is the origin/insertion of a muscle? What is functional reversibility? What is a first-class lever? Bodybuilding Workbook and Study Guide Basic Kinesiology and Biomechanics | 13 What is a second-class lever? What is a third-class lever? Describe Newton’s first law of motion. Describe Newton’s second law of motion. Describe Newton’s third law of motion. What mathematical formula defines force? International Sports Sciences Association TOPICS COVERED IN THIS UNIT Get Big: Train Big Lifts Limit Strength The Squat The Overhead Press Chin-ups The Bench Press The Deadlift Bar Dips Hormonal Response to Heavy Core Lifts A Few Last Words UNIT 3 BACK TO BASICS Back to Basics | 15 UNIT 3 What type of movements must be at the core of your program to achieve maximal hypertrophy? Explain the three types of limit strength. Describe squats, some of their most useful variations, and why each variation is useful to the bodybuilder. Describe the overhead press and some of the most useful variations and why each variation is useful to the bodybuilder. International Sports Sciences Association 16 | Unit 3 Describe the chin-up and some of the most useful variations and why each variation is useful to the bodybuilder. What are five strategies to increase the weight you can bench-press? Describe the bench press and some the most useful variations and why each variation is useful to the bodybuilder. Describe the deadlift and some of the most useful variations and why each variation is useful to the bodybuilder. Bodybuilding Workbook and Study Guide Back to Basics | 17 Describe how to perform the bar dip and the benefits of this exercise. Explain the hormonal response to heavy core lifts. International Sports Sciences Association TOPICS COVERED IN THIS UNIT Exercise Selection Top Ten Exercises for Legs Top Ten Exercises for Chest Top Ten Exercises for Arms Top Ten Exercises for the Back Top Ten Exercises for Shoulders Exercises for Abs, Calves, and Neck A Few Last Words UNIT 4 TOP TEN EXERCISES Top Ten Exercises | 19 UNIT 4 What is mechanical tension, and why is it important to building muscle? What is metabolic stress, and why is it important to building muscle? What is muscle damage, and why is it important to building muscle? What are some guidelines in selecting the right exercises? International Sports Sciences Association 20 | Unit 4 What is mechanical work performed? What are limiting factors? List the top 10 exercises for legs? List the top 10 exercises for the chest? Bodybuilding Workbook and Study Guide Top Ten Exercises | 21 List the top 10 exercises for arms? List the top 10 exercises for the back? List the top 10 exercises for shoulders? What are some exercises for abs, calves, and the neck? International Sports Sciences Association TOPICS COVERED IN THIS UNIT Bands for Powerlifting Using Bands and Chains Setting Up Bands Setting Up Reverse Bands Setting Up Chains Crucial Points about Bands and Chains Bands and Chains Improve Strength Curve Bands and Chains for More than Core Movements Stretch Movements Contracted Exercises Dumbbell Band Resisted Flyes Chain Flyes A Few Last Words UNIT 5 BANDS AND CHAINS BREAK INTO BODYBUILDING Bands and Chains Break into Bodybuildin | 23 UNIT 5 Highlight some crucial points about using bands and chains for powerlifting training. How do you set up bands? How do you set up reverse bands? How do you set up chains? International Sports Sciences Association 24 | Unit 5 List the differences between bands and chains? How do bands and chains improve the strength curve? Can bands and chains be used for more than just core movements? What are some practical examples of bodybuilding band and chain exercises for the chest? Bodybuilding Workbook and Study Guide TOPICS COVERED IN THIS UNIT Interval Conditioning Barbell Complexes Zen and the Art of Variable Manipulation Strongman Training Kettlebell Interval Training Jumping Rope A Few Last Words UNIT 6 AEROBIC TRAINING 26 | Unit 6 UNIT 6 What are some adverse effects of excessive aerobic conditioning? What are some benefits of walking at a moderate intensity a few times per week? Explain why interval training is so effective for fat loss. Why do bodybuilders need to be careful with interval training too frequently? Bodybuilding Workbook and Study Guide Aerobic Training | 27 What are the general guidelines for performing barbell complexes? What are some intervals you can do with strongman training? What corresponding training days would they match up with? Can kettlebells effectively be used for interval training? Explain the benefits of jumping rope. International Sports Sciences Association TOPICS COVERED IN THIS UNIT Anatomical and Physiological Basis of Stretching Flexibility Assessment Constraining Factors Inflexibility and Injury Potential Specificity and Flexibility How Much Flexibility Is Enough? The Effect of Body Temperature on Flexibility Tension Magnitude during Stretching Duration Breathing and Relaxation Delayed Onset of Muscle Soreness (DOMS) Periodization of Stretching Types The Warm-up Stretching Routines A Few Last Words UNIT 7 STRETCHING Stretching | 29 UNIT 7 What is the sarcomere? What are proprioceptors? What are some common flexibility assessments? What is a bilateral range of motion deficit? International Sports Sciences Association 30 | Unit 7 What are constraining factors? Explain injury potential and inflexibility. Is flexibility specific? How much flexibility is enough? Bodybuilding Workbook and Study Guide Stretching | 31 What effect does body temperature have on flexibility? Should stretching be periodized? What different types of stretching are mentioned in the text? Briefly summarize each. International Sports Sciences Association TOPICS COVERED IN THIS UNIT Assessments for Bodybuilders Benefits of Testing Testing Procedures Testing Problems and Concerns Validity Reliability Objectivity Safety Testing for Limit Strength Comparing Strength Across All Bodyweights Body Composition Testing How to Use Skinfold Calipers Calculating Percent of Fat Using Density Formulas A Few Last Words UNIT 8 TESTING AND EVALUATION Testing and Evaluation | 33 UNIT 8 What are the benefits of testing? Explain testing procedures. What are some problems and concerns related to testing? What steps should be taken to make tests as safe as possible? International Sports Sciences Association 34 | Unit 8 What are the different types of body composition testing? Which type is most accurate? Explain how to use skinfold calipers. How do you test for limit strength? How can strength be compared across all body weights? Bodybuilding Workbook and Study Guide TOPICS COVERED IN THIS UNIT A Brief History of Periodization Types of Periodization ABC Bodybuilding Periodization Model The Need for Periodization Review of the Granddaddy Laws The Law of Individual Differences The Laws of Overcompensation and Overload The SAID Principle and the Law of Specificity The GAS Principle and the Law of Use/Disuse Fitness Fatigue Model Avoiding Overtraining and Overreaching Creating a Periodized Program Age- and Experience-Related Factors Macrocycles, Mesocycles, and Microcycles Intensity Variables Sequence of Training Foundational Training Bulking/Hypertrophy Training Competition Prep/Cutting A Few Last Words UNIT 9 PERIODIZATION 36 | Unit 9 UNIT 9 Summarize the history of periodization. Explain linear periodization. Explain reverse linear periodization. Explain undulating periodization. Bodybuilding Workbook and Study Guide Periodization | 37 Explain flexible nonlinear periodization. Explain block periodization. Explain the ABC bodybuilding periodization model. Summarize the granddaddy laws. International Sports Sciences Association 38 | Unit 9 What is the fitness fatigue model? Explain how to avoid overtraining and overreaching. Summarize macrocycles, mesocycles, and microcycles. What are the eight intensity variables? Bodybuilding Workbook and Study Guide Periodization | 39 List the optimal sequence of training. What is foundational training? International Sports Sciences Association TOPICS COVERED IN THIS UNIT Muscle Shaping Stressing Different Muscle Parts Isolation Exercises Improving Symmetry and Lagging Body Parts Increased Frequency Working Origin and Insertion Set Your Priorities Breaking Out of Your Comfort Zone BOSU Ball and Stability Ball Training A Few Last Words UNIT 10 BRINGING UP SYMMETRY AND ATTACKING WEAKNESSES Bringing Up Symmetry and Attacking Weaknesses | 41 UNIT 10 Describe the process of muscle shaping and whether it’s something that is achievable through training. Explain the concept of stressing different parts of a muscle and whether this is a strategy based on scientific evidence. What are isolation exercises, and why are they beneficial? What are some ways to improve symmetry and lagging body parts? International Sports Sciences Association 42 | Unit 10 How do you target both the origin and insertion of a muscle through training? Explain prioritization. Should serious bodybuilders and strength athletes make Bosu ball and stability ball training a mainstay in their programs? Bodybuilding Workbook and Study Guide TOPICS COVERED IN THIS UNIT Split System Training Superset Giant Sets Rest-Pause Method Drop Sets EuroBlast Training Staggered Sets Traditional Pyramiding Pre-Exhaustion Training Post-Exhaustion Training German Volume Training 20-Rep Breathing Squats Forced Reps Negatives (Eccentric Training) Partial Reps DC Training Peak Contraction Training Weider System/Principles Heavy-Duty Training Peripheral Heart Action Training Circuit Training Time under Tension (TUT) Training Tempo Training Powerbuilding Compensatory Acceleration Training (CAT) Muscle Priority Training Cheating Exercises Periodization Training A Few Last Words UNIT 11 BODYBUILDING METHODS AND TRADITIONS 44 | Unit 11 UNIT 11 Explain what a giant set is and how it helps muscle hypertrophy. Explain what a staggered set is and how it can be used to help build smaller body parts when the primary focus is bigger body parts. What is German volume training, and why does is it an effective method of training? Explain the benefits and potential drawbacks of training with partials. Bodybuilding Workbook and Study Guide Bodybuilding Methods and Traditions | 45 What is peripheral heart action training? Should exercises be performed heavy or light when using this style of training? What is the purpose of tempo training? Explain what powerbuilding is. What are cheating exercises? Who should refrain from performing cheating exercises? International Sports Sciences Association TOPICS COVERED IN THIS UNIT Essential Nutrients Macronutrients Carbohydrates Protein Fats Vitamins and Minerals Hydration Basic Nutritional Guidelines for the Bodybuilder Nutritional Guidelines Nutritional Guidelines for Maximizing Your Physique and Performance Intra- and Post-Workout Needs A Few Last Words UNIT 12 NUTRITION Nutrition | 47 UNIT 12 Why is hydration important? What are carbohydrates, and why are they important? What is fiber, and why is it important? Why is consuming protein for a bodybuilder? List some quality protein sources. International Sports Sciences Association 48 | Unit 12 Why are fats important? Why are vitamins important, and what are some for essential performance? What are minerals? What are nutritional guidelines for maximizing your physique and peak performance? Bodybuilding Workbook and Study Guide Nutrition | 49 How many meals a day should bodybuilders eat? Summarize the guidelines for bulking. Summarize fat loss guidelines. Describe the zig zag approach. International Sports Sciences Association TOPICS COVERED IN THIS UNIT Which Supplements Do You Need? Drugs in Bodybuilding Anabolic and Androgenic Steroids (AAS): What They Are and How They Work Fat-Loss Drugs A Few Last Words UNIT 13 SUPPLEMENTS AND DRUGS Supplements and Drugs | 51 UNIT 13 What are dietary supplements? List 11 supplements that may be beneficial to a bodybuilder. Summarize the history of drugs in bodybuilding. What is AAS, and how does it work? What are the types of AAS? International Sports Sciences Association 52 | Unit 13 Evaluate the risk to benefit ratio of AAS. What are SARMs? What is HGH, and how does it work? What is IGF-1? Bodybuilding Workbook and Study Guide Supplements and Drugs | 53 What is insulin? What are some bodybuilding fat loss drugs? What is synthol? What is escilene? What are stimulants? International Sports Sciences Association TOPICS COVERED IN THIS UNIT Individual Differences Stressors High-Frequency Fatigue (Electromechanical Fatigue) Low-Frequency Fatigue (Mechanico-Metabolic Fatigue) Long-Term Fatigue Nutrition and Supplementation Performance-Enhancing Drugs (PEDs) Deloads for Bodybuilding Active Recovery Weider System Recovery The Planning Factor Bodybuilding Deload Take-Home Points Sleeping Further Expediting Recovery Chiropractic Care Massage Foam Rolling Contrast Baths Epsom Salt Baths Electromyostimulation (EMS) Cryotherapy (Ice Massage) Cryokinetics for Low Back and Leg Recuperation A Few Last Words UNIT 14 RECOVERY Recovery | 55 UNIT 14 Explain how the Principle of Individual Differences relates to bodybuilding. What are stressors? What is high-frequency fatigue? What is low-frequency fatigue? What is long-term fatigue? How does caloric intake relate to recovery? International Sports Sciences Association 56 | Unit 14 Explain the importance of intra-workout nutrients. Explain the importance of post-workout nutrients. What is a bodybuilding deload? What is active recovery? Why was the Weider system invented? List the principles to plan your training cycle. Bodybuilding Workbook and Study Guide Recovery | 57 List the principles to help you arrange your workout. List the principles to help you perform each exercise. What are some bodybuilding deload take-home points? What legal supplements can help you recover? International Sports Sciences Association 58 | Unit 14 Why is sleep important? Describe some modalities to further expedite recovery? What is the most important factor in adequate recovery? Bodybuilding Workbook and Study Guide TOPICS COVERED IN THIS UNIT Exercise Load Progression Repetition Progression Volume Progression Density Progression Exercise Progression Injuries Areas of Concern Injury Prevention A Few Last Words UNIT 15 INJURIES IN BODYBUILDING By Joe Giandonato, MS 60 | Unit 15 UNIT 15 Explain load progression. Explain repetition progression. Explain volume progression. Explain density progression. Bodybuilding Workbook and Study Guide Injuries in Bodybuilding | 61 Name three conditions that adversely affect bone health. Why does poor program design and performing exercises with poor form lead to an increased risk of injury to joints? What is the difference between an acute muscle injury and an overuse muscle injury? Lower back injuries: Why are bodybuilders susceptible, and what are the consequences? International Sports Sciences Association 62 | Unit 15 Knee injuries: Why are bodybuilders susceptible, and what are the consequences? Elbow injuries: Why are bodybuilders susceptible, and what are the consequences? Shoulder injuries: Why are bodybuilders susceptible, and what are the consequences? List the 13 tips to prevent injury. Bodybuilding Workbook and Study Guide TOPICS COVERED IN THIS UNIT Are You Obsessively Assessing? What To Do First? Interplay Between Mobility and Stability Proximal Stability Creates Distal Mobility Activation Exercises Trunk and Pelvis Hips/Pelvis Feet Before Moving On Sphinx with Reach Scapular Activation How To Use This Information Make a Home Exercise Program Create a Joint Friendly Workout Create a Customized Warm-Up Final Words UNIT 16 BODYBUILDING SPORTS PSYCHOLOGY 64 | Unit 16 UNIT 16 Summarize core points of the psychological difficulties of bodybuilding. Conditioning your mind for bodybuilding: How do you do it, and why is it important? What is the mental conditioning program? What are the perils of overlooking mental conditioning? Bodybuilding Workbook and Study Guide
