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 training variables has the GREATEST impact on muscular hypertrophy?

    Answer: Moderate intensity (67-85% 1RM) with moderate-to-high volume

    Hypertrophy is maximized with moderate loads (67-85% 1RM) paired with sufficient volume to create mechanical tension and metabolic stress.

  2. A trainer programs a 12-week plan divided into a 4-week anatomical adaptation phase, a 4-week hypertrophy phase, and a 4-week strength phase. This is an example of:

    Answer: Block periodization

    Block periodization organizes training into sequential mesocycles (blocks), each emphasizing a specific fitness quality.

  3. What is the PRIMARY purpose of a warm-up before resistance training?

    Answer: To elevate core temperature and increase tissue extensibility to prepare the body for exercise

    Warming up raises core temperature, increases blood flow, and improves tissue extensibility, reducing injury risk and enhancing performance.

  4. When using the Borg RPE scale, a client reports an exertion level of 13. Which description BEST matches this rating?

    Answer: Somewhat hard

    On the original Borg 6-20 RPE scale, a rating of 13 corresponds to 'somewhat hard,' indicating moderate-to-vigorous effort.

  5. A client can complete 10 reps of an exercise at a given load before form breaks down. Using the repetition maximum (RM) relationship, approximately what percentage of 1RM is this load?

    Answer: 75%

    10 repetitions to failure generally corresponds to approximately 75% of 1RM based on standard RM-to-percentage conversion tables.

  6. Which of the following BEST describes the concept of 'specificity' in program design?

    Answer: Physiological adaptations are specific to the type, intensity, and volume of exercise performed

    The SAID principle (Specific Adaptation to Imposed Demands) states that the body adapts specifically to the demands placed upon it.

  7. A trainer notices that a client's knees cave inward (valgus collapse) during a squat. Which corrective programming approach is MOST appropriate?

    Answer: Strengthen hip abductors/external rotators and cue proper knee tracking

    Knee valgus during squatting often indicates weak hip abductors and external rotators; strengthening these muscles combined with movement cueing corrects the pattern.