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 is an example of daily undulating periodization (DUP)?

    Answer: Alternating strength, hypertrophy, and power training across sessions within the same week

    DUP involves varying the training stimulus (e.g., strength, hypertrophy, power) across different sessions within the same week.

  2. A client performs a set of 10 bicep curls, reduces the weight by 20%, and immediately performs another set to failure. This technique is called:

    Answer: Drop set

    A drop set involves reducing the load mid-exercise (without rest) and continuing to perform repetitions, extending time under tension beyond normal failure.

  3. According to ACE guidelines, which of the following cardiorespiratory training intensities corresponds to the 'aerobic efficiency' zone?

    Answer: Below the first ventilatory threshold (VT1)

    Training below VT1 targets aerobic efficiency, improving the cardiovascular system's ability to utilize oxygen at sub-threshold intensities.

  4. Which training approach is MOST appropriate for improving an older adult client's ability to perform activities of daily living (ADL)?

    Answer: Functional movement training emphasizing multi-joint exercises mimicking ADL patterns

    Functional training using multi-joint movements that replicate daily activity patterns most directly improves ADL performance in older adults.

  5. What is the MAIN benefit of including unilateral exercises (e.g., single-leg squat) in a program compared to bilateral exercises only?

    Answer: They identify and correct strength imbalances between limbs while improving proprioception

    Unilateral exercises expose side-to-side strength discrepancies and challenge balance and proprioceptive systems more than bilateral variations.

  6. A personal trainer sets a client's 8-week training goal and plans to increase load by 2.5-5% when the client can complete all prescribed reps with good form for two consecutive sessions. This approach BEST represents:

    Answer: Autoregulation-based progressive overload

    Autoregulation adjusts training load based on the client's actual performance readiness rather than a pre-set fixed schedule.

  7. Which rest interval guideline is MOST appropriate when the primary training goal is maximal strength (90-100% 1RM)?

    Answer: 3-5 minutes

    Maximal strength efforts require full phosphagen system recovery, which takes 3-5 minutes, to maintain high force output across all sets.