ISSA Senior Fitness study plan
ISSA Senior Fitness · Give each week a clear focus.
8 weeks · About 6 hours per week
Physiological changes associated with aging
List the major age-related changes in each physiological system (cardiovascular, respiratory, musculoskeletal, nervous, endocrine, renal) and state the practical training implication of each
Distinguish normal aging from disuse and from pathology for at least eight common findings (sarcopenia, reduced VO2max, arterial stiffening, bone loss, balance decline, thermoregulation, sleep, cognition)
Explain sarcopenia and anabolic resistance well enough to justify why protein intake and resistance training matter for older clients
Describe how maximal heart rate, stroke volume, and VO2max shift with age and how that changes exercise prescription
Your checkpoint
A one-page system-by-system reference table (change, mechanism, training implication) covering at least six systems, self-quizzed to 90% recall
Physiological changes associated with aging & Program design for mobility, balance, and strength
Summarize how joint cartilage, tendons, and ligaments change with age and what that means for warm-up, load progression, and recovery
Explain the physiological rationale for balance training (sensory systems, reaction time, postural control) and map it to exercise choices
Define the FITT-VP variables for older adults and convert them into a concrete weekly template
Identify red-flag conditions and screening steps that must precede an exercise program
Your checkpoint
A written 8-week sample program for a healthy 72-year-old with FITT-VP explicitly stated for aerobic, resistance, balance, and flexibility components
Program design for mobility, balance, and strength
Design a progressive balance program that moves from static to dynamic, eyes-open to eyes-closed, and stable to unstable surfaces
Write resistance-training progressions using load, volume, tempo, and range-of-motion levers, applying the principle of progressive overload without exceeding recovery capacity
Prescribe mobility work for hips, ankles, thoracic spine, and shoulders and justify each choice by the movement it supports
Set intensity targets (RPE, rep ranges, talk test) appropriate for older trainees
Your checkpoint
A four-week balance-and-strength progression chart for one case client, with weekly progression logic annotated
Exercise adaptation for joint health and chronic conditions
Adapt exercise selection and loading for clients with osteoarthritis, osteoporosis, and low back pain
Explain the acute and chronic blood pressure and glucose responses to exercise and the practical safety rules for clients with hypertension or diabetes
Modify programming for clients with cardiac or pulmonary conditions using symptom-based stopping criteria
Contrast contraindicated and preferred movements for at least three chronic conditions
Your checkpoint
A condition-by-condition adaptation matrix (at least four conditions) listing preferred exercises, modifications, cautions, and stop signs; plus a 20-question self-test scored at 80% or higher
Exercise adaptation for joint health and chronic conditions & Functional fitness and lifelong health promotion
Translate activities of daily living (sit-to-stand, stair climbing, carrying, reaching, floor transfer) into trainable exercise progressions
Assess functional capacity using simple field measures and interpret the results to set goals
Explain the relationship between functional fitness, fall risk, and independence in later life
Integrate aerobic, strength, balance, and mobility work into a sustainable long-term weekly schedule
Your checkpoint
A functional-fitness assessment protocol with at least three field tests, scoring norms, and a goal-setting worksheet that links each test to a training progression
Motivation strategies for older clients
Apply self-determination theory (autonomy, competence, relatedness) to realistic coaching scenarios with older clients
Design strategies that build self-efficacy and overcome fear of falling or fear of exertion
Use goal-setting, feedback, and habit-formation techniques to support adherence
Adapt communication for hearing loss, slower processing speed, and health literacy differences
Your checkpoint
Three role-play scripts (a reluctant beginner, a client who fears falling, a client who has plateaued) each with a coaching response and a rationale tied to a motivation theory
Motivation strategies for older clients & Functional fitness and lifelong health promotion
Build a behavior-change plan for a client using stage-appropriate strategies and relapse planning
Explain how social support, group exercise, and accountability structures affect long-term adherence
Design a lifelong health-promotion plan that includes recovery, sleep, nutrition basics, and load management
Describe how to measure and celebrate progress beyond scale weight or strength numbers
Your checkpoint
A complete 12-week client adherence and health-promotion plan with motivational strategies, progress metrics, and a relapse-prevention section
Physiological changes associated with aging & Program design for mobility, balance, and strength & Exercise adaptation for joint health and chronic conditions & Motivation strategies for older clients & Functional fitness and lifelong health promotion
Consolidate all five domains into an integrated case study from intake to progression
Review missed practice questions by domain and close the three weakest areas
Rehearse explaining key concepts aloud in plain language as you would to a client
Confirm exam-day logistics and build a timed practice-test routine
Your checkpoint
A full-length timed practice exam scored at 80% or higher, plus a one-page weakness log with a remediation action for each gap
Milestones
Week 2: Can explain, without notes, the six major physiological changes of aging and the training implication of each; sample program passes a self-checklist for FITT-VP completeness
Week 4: Scores 80% or higher on the 20-question chronic-condition self-test and can justify every modification in the adaptation matrix
Week 6: Delivers all three role-play scripts and can name the theory behind each coaching choice; functional assessment protocol is complete with norms
Week 8: Timed practice exam at 80% or higher overall with no domain below 70%; weakness log fully remediated