Practice Test Geeks(ACE) American Council on Exercise Certified Practice Test
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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 of the following BEST describes the FITT-VP principle in exercise programming?

    Answer: Frequency, Intensity, Time, Type – Volume and Progression

    FITT-VP stands for Frequency, Intensity, Time, Type, Volume, and Progression — the core variables manipulated in program design.

  2. A deconditioned client is beginning a resistance training program. According to ACE guidelines, which loading scheme is MOST appropriate?

    Answer: 40-60% 1RM for 1-2 sets of 12-20 reps

    Deconditioned clients should begin with lighter loads (40-60% 1RM), fewer sets, and higher reps to build a base safely.

  3. Which of the following is the MOST effective sequence for a resistance training session?

    Answer: Large muscles first, then small muscles

    Large multi-joint compound exercises should be performed early in a session when energy and neural drive are highest.

  4. An ACE-certified trainer is working with an athlete who wants to improve explosive power. Which training method is MOST appropriate?

    Answer: Plyometric training

    Plyometric training develops the stretch-shortening cycle and is the primary method for improving explosive power.

  5. What is the recommended frequency of resistance training for general health improvement in untrained adults, per ACSM guidelines referenced by ACE?

    Answer: 2-3 days per week

    ACSM recommends 2-3 non-consecutive days per week of resistance training for untrained individuals seeking general health benefits.

  6. Which of the following BEST defines 'periodization' in program design?

    Answer: Systematically varying training variables over time to optimize adaptation and prevent plateau

    Periodization is the planned, systematic manipulation of training variables across time to drive continued adaptation and reduce overtraining risk.

  7. A client performs 3 sets of squats, then 3 sets of lunges, then 3 sets of leg press, completing all sets of each exercise before moving to the next. This structure is called:

    Answer: Traditional (straight) sets

    Traditional or straight-set training involves completing all prescribed sets of one exercise before moving to the next exercise.