Practice Test Geeks(ACE) American Council on Exercise Certified Practice Test
← All ACE Flashcard Decks

Program Design Flashcards

7 cards from real ACE practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 Program Design flashcards as text

  1. Which training variable is manipulated when a client performs 3 sets of 12 reps at 70% 1RM instead of 4 sets of 6 reps at 85% 1RM?

    Answer: Volume and intensity

    Changing the number of sets, reps, and load percentage simultaneously alters both training volume and intensity.

  2. A client's goal is muscular endurance. Which rep range and rest interval combination is most appropriate?

    Answer: 15+ reps, 30 sec or less rest

    Muscular endurance is best developed with higher rep ranges (15+) and short rest periods that challenge the oxidative energy system.

  3. According to ACE's IFT model, which phase focuses on teaching clients to move with proper posture and joint mobility?

    Answer: Phase 1 – Stability and Mobility

    Phase 1 of the ACE IFT model targets stability and mobility as the foundation before adding movement complexity.

  4. A personal trainer wants to increase a client's workout difficulty using the principle of progressive overload. Which strategy is LEAST appropriate?

    Answer: Switching to a completely different exercise every session

    Randomly switching exercises each session prevents the progressive adaptation needed for overload; consistency in movement patterns is key.

  5. When designing a session for a client with anterior pelvic tilt, which corrective strategy is MOST appropriate?

    Answer: Strengthen glutes and core while stretching hip flexors

    Anterior pelvic tilt is associated with tight hip flexors and weak glutes/core, so the correction involves strengthening the latter and stretching the former.

  6. Which energy system is the PRIMARY contributor during a 400-meter sprint?

    Answer: Glycolytic system

    The 400-meter sprint (~45-60 seconds) relies predominantly on the glycolytic (anaerobic glycolysis) energy system.

  7. A trainer designs a program where the client performs a bench press immediately followed by a bent-over row with no rest between them. This is an example of:

    Answer: Superset

    A superset pairs two exercises targeting opposing muscle groups (agonist and antagonist) performed back-to-back with no rest.