PRIMAL ACADEMY FOR SPORTS SCIENCE

FREE QUESTION PAPER

PAPER 2

1 When blood is flowing through the heart, where does it go after passing through the tricuspid valve?
a. Right atrium
b. Left atrium
c. Right ventricle
d. Left ventricle

2 Which of the following are distinguishing features of arteries and veins?

I - Arteries have thick muscular walls
II - Veins typically carry deoxygenated blood from the extremities to the heart
III - The arterial pressure is greater than the pressure within the veins
IV - Valves and muscular contractions assist the passage of blood through veins
a. I & II only
b. I, II, & III only
c. I, III, & IV only
d. I, II, III, & IV

3 Which of these (s) are responsible for the myotatic stretch reflex?
a. Golgi tendon organ
b. Muscle spindle
c. Actin & myosin (contractile protein)
d. Myofibrils

4 Which of the following is not a reason for warming up?

a. To gradually increase the heart rate
b. To decrease peripheral resistance of the blood vessels
c. To increase body temperature
d. To decrease systolic blood pressure

5 If total daily caloric consumption is 2,400 kcals and the total fat in such a diet is 30%, how many fat
grams per day would be consumed?
a. 80 grams
b. 102 grams
c. 180 grams
d. 720 grams

6 You are designing an exercise programme including static balance exercises to help a client improve
her balance. Many of these exercises help train balance by:
a. Widening the base of support
b. Narrowing the base of support
c. Shifting the line of gravity (LOG) outside the base of support
d. Repositioning the line of gravity (LOG) through rotary motion

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7 Which of the following statements about flexibility is correct?
a. As people age, flexibility naturally increases due to decreased collagen levels.
b. Males are generally more flexible than females.
c. Collagen is made up of proteins that limit motion and resist stretch.
d. The build-up of scar tissue after injury often increases flexibility.

8 Which of the following is not true about Ventilatory Threshold testing?

a. VT2 is about equal to OBLA - where blood lactate begins to accumulate because lactate
resynthesis can no longer keep up with the rate of lactate production
b. As your client’s exercise intensity progressively increases within Zone 1, his tidal volume
decreases and breathing rate increases.
c. At VT1, aerobic energy is being produced about equally from fat and carbohydrates
d. Beyond VT1, the need to inhale more oxygen is reflected in an increased breathing rate and
the inability to speak comfortably in long sentences

9 You have designed a cardiorespiratory training program to enhance your client’s aerobic efficiency.
You plan on progressing the programme through increased session duration, increased frequency of
sessions when possible and by introducing zone 2 intervals. Which phase of the IFT model
cardiorespiratory training system are you in?
a. Phase 1 – Aerobic base
b. Phase 2 - Aerobic endurance
c. Phase 3 – Anaerobic endurance
d. Phase 4 – Anaerobic power

10 An exercise session combining a dynamic warm-up, agility ladder drills, low hurdle hops, bounds and
medicine ball overhead throws and box jumps would best train which aspect of muscular fitness?
a. Muscular hypertrophy
b. Muscular strength
c. Muscular power
d. Muscular endurance

11 What change in cholesterol is associated with an increase in physical activity?

a. Increase in LDL cholesterol
b. Increase in HDL cholesterol
c. Increase in both HDL and LDL cholesterol
d. Decrease in both HDL and LDL cholesterol

12 Which of the following has been identified as having antioxidant properties?

a. Calcium
b. Protein
c. Vitamin E
d. Vitamin K

13 You have chosen to train your client using the birddog exercise during the stability/mobility phase of
her training. While all of the following muscles are involved to some extent, which ones are you
specifically targeting in this exercise?
a. Multifidi
b. Erector spinae
c. Rectus abdominis
d. Transverse abdominis

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14 Which of the following statements about exercise physiology is false?
a. Phosphagen stores are being replenished, accumulated lactate is being removed from the
blood and the body’s metabolic rate is decreasing after the cessation of exercise
b. Cortisol promotes protein breakdown and free fatty acid mobilization from fat tissue to help
maintain blood glucose during prolonged exercise
c. Shortness of breath, lightheadedness, headache and nausea are all symptoms of altitude
sickness
d. Low-intensity exercise is the best way to lose weight because it burns a higher percentage of
fat than exercise at a higher intensity

15 Which of the following cardiovascular exercise programmes is best suited to a beginner exerciser in
the initial stage of improvement?
a. 1 to 2 times per week for 25-30 minutes, at 65% of VO2 max
b. 2 to 3 times per week for 20-30 minutes at 65% of VO2max
c. 3 to 5 times per week for 15-20 minutes at 50% of VO2max
d. 5 to 6 times per week for 30 minutes at 70% of VO2 max

16 Which of the following describes the properties of Type I and Type II muscle fibers?
Type I Type II

a. high force slow speed

b. fast speed high endurance
c. high endurance high force
d. slow speed low force

17 Which of the following energy systems is capable of producing the greatest amount of ATP?
a. Phosphagen
b. Fast glycolysis
c. Slow glycolysis
d. Oxidative

18 Which of the following is an example of an adaptation to strength training?

a. Increased stimulation of motor units
b. Increased ability to overcome maximal contractions
c. Decreased nervous system activity
d. Decreased stimulation of motor units

19 Your client is performing a DB lateral raise. You want to increase the intensity of the exercise
without changing weights. What might you ask your client to do in order to achieve this objective?
a. Have your client increase the angle at the elbow joint so as to move the dumbbells farther
away from the shoulder
b. Have your client increase the tempo of the exercise, performing each repetition in 5 seconds
instead of 6
c. Ask your client to increase the number of repetitions performed in each set from 15 to 20
d. Ask your client to stand with her feet closer together so as to decrease her base of support

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20 ACSM recommends which of the following as the preferred method to improve flexibility?
a. PNF (Proprioceptive Neuromuscular Facilitation) stretching after exercise
b. Ballistic stretching before exercise
c. Static stretching after exercise
d. Dynamic stretching before exercise

21 Your client is a high school soccer player. His team is entering the playoffs and he will be playing
several matches over the next few days. He asks for suggestions as to which food would help him
“refuel” fastest between matches. Which of the following would be the BEST snack choice for
replenishing his glycogen stores between matches?
a. Dried fruit
b. Rye bread
c. Oatmeal
d. Strawberries

22 Which of the following sentences about nutrition is true?

a. A client must achieve a 1,000-calorie deficit per day in order to lose 0.5 kgs per week.
b. Eating breakfast, eating mindfully and weighing yourself weekly are some of the key insights
gained from the experience of the National Weight Control Registry.
c. In most cases, athletic performance will improve when a person follows a low-fat diet – with
fat intake below 15% of total calories.
d. A client with arthritis should receive comprehensive nutritional counseling before beginning
an exercise program.

23 What is the primary advantage of the increase in blood volume that results from chronic
cardiorespiratory exercise?
a. Decreased cardiac stress
b. Improved VO2max
c. Enhanced oxygen delivery to working muscles
d. Reduced work environment for the heart

24 Clients working in the anaerobic-power training phase of ACE IFT cardiorespiratory training generally
have goals related to:
a. Long-duration, moderate-intensity events requiring great endurance e.g. an ultra marathon
(100K)
b. Long-duration events of a nearly constant speed and intensity – e.g. a 5K run
c. Short-duration, high-intensity efforts during longer endurance events – e.g. running uphill or
sprinting to pass a competitor at the end of a 42K run
d. Short-duration, high-intensity events requiring explosive power but little endurance – e.g.
40m sprint

25 Which of the following exercises would be your best choice to include to train the rotation movement
pattern during Phase 2 (movement-training phase) of your client’s strength training program?
a. A wood-chop using a resistance band
b. A one-armed DB bent-over row
c. A forward lunge combined with cable fly
d. A squat combined with an overhead medicine ball lift

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26 Your client is in Phase 3 of his movement/resistance training programme. His current regimen
involves performing 4 exercises with 4 sets of 4 repetitions for each exercise. This training volume is
most appropriate for which training goal?
a. Muscular hypertrophy
b. Muscular endurance
c. Muscular strength
d. General muscle fitness

27 When progressing your client’s strength training programme using the double-progressive protocol,
what would you do first?
a. Increase the resistance by 5%
b. Add 1 or more repetitions to the set
c. Adding an additional sets to the workout
d. Reduce the rest intervals between exercises

28 What aspect of muscular fitness is BEST addressed by a client adhering to the following regimen?
Frequency: At least 72 hours recovery time between exercises for the same muscle groups
Intensity: 70% and 80% of 1RM, reaching fatigue between 50 and 70 seconds
Repetitions: 8 to 12
Sets: 3 to 4 sets with 30 to 60 seconds rest between sets
Type: A combination of multijoint and single-joint exercises using various techniques,
including breakdown training and assisted training

a. Muscular hypertrophy
b. Muscular strength
c. Muscular power
d. Muscular endurance

29 A 45-year-old client shows you her results from a maximal-graded exercise test that she completed
last week. It shows a maximal heart rate of 200 bpm and a resting heart rate of 60 bpm. What heart
rate range would represent 50 – 60% of this client’s heart rate reserve?
a. 100 – 120 bpm
b. 118 – 129 bpm
c. 130 – 144 bpm
d. 144 – 156 bpm

30 Your triathlete client is training 7+ hours per week. His goal is to win his age group in the upcoming
OSIM triathlon in Singapore. You are planning to have him do a VT2 test next week to determine
exercise HR for VT2 next week. Which phase of training is he currently in?
a. Aerobic efficiency
b. Aerobic base
c. Anaerobic power
d. Anaerobic endurance

31 A client asks you which grip he should use when performing a chin up exercise to focus more on his
biceps?
a. Narrow supinated grip
b. Wide pronated grip
c. Narrow pronated grip
d. Wide supinated grip

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32 The following nutritional info is given on the label of a food package:
Servings per Package: 2
Serving size: 10 slices
Calories per serving: 390
Fat: 10 g
Protein: 25 g
Cholesterol: 25 mg
Sodium: 390 mg

How many calories from carbohydrate are there in each package?

a. 200
b. 450
c. 400
d. 900

33 A 35 year-old female began an exercise program 4 months ago in which she was running on the
treadmill 4 days/week. Which of the following describes the adaptations that are most likely to
occur with this program?
Increased Decreased

a. maximal exercise HR capillary density

b. systolic blood pressure oxygen extraction
c. mitochondrial density sub-maximal exercise HR
d. blood volume insulin sensitivity

34 Which of the following cardiovascular variables affected by chronic exercise does not increase as a
result of performing a single bout of maximal exercise?
a. Maximal heart rate
b. Maximal cardiac output
c. Maximal stroke volume
d. Maximal oxygen consumption

35 Which of the following is not a typical adaptation to resistance training?

a. Number of myofibrils increase
b. Size of myofibrils increase
c. Number of sarcomeres increase
d. Number of muscle fibers increase

36 In performing which of the following exercises is the greatest resistance arm for the triceps brachii
muscle experienced at 180 degrees of elbow extension (straight arm)?
a. Kickback
b. Press-down
c. 1-arm overhead
d. Lying extension

37 “Hitting the wall” during a marathon or other endurance even is primarily associated with:
a. Severe amino acid depletion
b. Depleted free fatty acid in the blood
c. Severe glycogen depletion
d. Depleted free fatty acids and dehydration

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38 You design an exercise program for a client who is training for a 3-week hiking trip in the mountains.
The program includes strengthening exercises for the hip flexors and extensors, knee extensors, ankle
plantarflexors and spinal stabilizers, along with cardiorespiratory training that includes hiking with a
weighted pack. This program is MOST representative of which training principle?
a. Overload
b. Progression
c. Reversibility
d. Specificity

39 For attaining cardio respiratory fitness, ACSM guidelines suggest that exercise intensity should be in
the range of:
a. 40 – 60% max HR, 30 – 50% VO2 max
b. 50 – 75% max HR, 40 – 70% VO2 max
c. 64 – 94% max HR, 40 – 85% VO2 max
d. 70 – 100% max HR, 60 – 90% VO2 max

40 Hip bones and vertebrae are classified as what type of bone?

a. Flat
b. Long
c. Short
d. Irregular

41 The spinal column is typically comprised of the following vertebrae:

a. 4 cervical, 8 thoracic, 6 lumbar, 5 sacrum, and 3 coccyx
b. 7 cervical, 12 thoracic, 5 lumbar, 5 sacrum, and 4 coccyx
c. 5 cervical, 7 thoracic, 12 lumbar, 4 sacrum, and 5 coccyx
d. 12 cervical, 7 thoracic, 5 lumbar, 4 sacrum, and 4 coccyx

42 Aerobic exercise results in all of the following except:

a. Increased activity of aerobic enzymes
b. Increased number of mitochondria
c. Increased size of existing muscle cells
d. Increased capillary density

43 Which training program would be MOST effective for improving the capabilities of slow-twitch muscle
fibers?
a. Circuit training with 90-second work and 30 second recovery intervals
b. Short-duration low-to-moderate intensity cardiorespiratory exercises
c. High-intensity interval training with 15-second work and 60-second recovery interval
d. Long-duration moderate-intensity cardiorespiratory exercise

44 Which of the following is the LEAST important factor in determining cardiorespiratory endurance?
a. Oxygen-carrying capacity of the blood
b. Cardiac output
c. Stored fat available for fuel
d. Oxygen extraction at the cellular level

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45 Which of the following is a closed kinetic chain movement?
a. Arm movement while throwing a ball
b. Quadruped hip extensions
c. Push-ups
d. Leg movement during swimming

46 Which muscles – which act as antagonists for movement in the sagittal plane - work together to
produce inversion and to act as dynamic stabilizers for the ankle and medial arch of the foot?
a. Anterior tibialis and posterior tibialis
b. Soleus and peroneus longus
c. Extensor digitorum longus and posterior tibialis
d. Gastrocnemius and peroneus brevis

47 Golgi tendon organs (GTOs) can affect a static stretch by causing…………….

a. Relaxation of the muscle(s) being stretched through autogenic inhibition
b. Contraction of the muscle(s) being stretched through autogenic inhibition
c. Relaxation of the antagonist(s) through reciprocal inhibition
d. Contraction of the antagonist(s) through reciprocal inhibition

48 What is the agonist (prime mover) and the type of the muscle contraction performed when lowering
the chest to the floor after performing a prone trunk (back) hyperextension?
a. Erector spinae; eccentric contraction
b. Rectus abdominis; eccentric contraction
c. Internal oblique; concentric contraction
d. Quadratus lumborum; concentric contraction

49 According to current dietary guidelines, an 80-kg male generally requires ……….. of protein daily.
a. 40 g
b. 56 g
c. 64 g
d. 80 g

50 What changes to systolic and diastolic blood pressure (BP) are expected as intensity increases during
submaximal cardiorespiratory exercise?
a. Systolic BP increases while diastolic BP remains unchanged or decrease slightly
b. Both systolic and diastolic BP increase with the increase in intensity
c. Systolic BP remains unchanged or decrease slightly while diastolic BP increases
d. Both systolic and diastolic BP remain relatively unchanged

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