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Answer Key 2
Answer Key 2
ANSWER KEYS
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
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
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.
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
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
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d. Transverse abdominis
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
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
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
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
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
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
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
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
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