ACE Program Design 2 — Questions and Answers
Question 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?
- Frequency
- Volume and intensity (Correct answer)
- Rest interval
- Exercise selection
Correct answer: Volume and intensity
Changing the number of sets, reps, and load percentage simultaneously alters both training volume and intensity.
Question 2: A client's goal is muscular endurance. Which rep range and rest interval combination is most appropriate?
- 1-5 reps, 3-5 min rest
- 6-12 reps, 60-90 sec rest
- 15+ reps, 30 sec or less rest (Correct answer)
- 8-10 reps, 2 min rest
Correct 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.
Question 3: According to ACE's IFT model, which phase focuses on teaching clients to move with proper posture and joint mobility?
- Phase 2 – Movement Training
- Phase 1 – Stability and Mobility (Correct answer)
- Phase 3 – Load Training
- Phase 4 – Performance Training
Correct answer: Phase 1 – Stability and Mobility
Phase 1 of the ACE IFT model targets stability and mobility as the foundation before adding movement complexity.
Question 4: A personal trainer wants to increase a client's workout difficulty using the principle of progressive overload. Which strategy is LEAST appropriate?
- Adding 5% more load each week
- Increasing training frequency from 3 to 4 days
- Switching to a completely different exercise every session (Correct answer)
- Reducing rest intervals progressively
Correct 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.
Question 5: When designing a session for a client with anterior pelvic tilt, which corrective strategy is MOST appropriate?
- Strengthen hip flexors and lumbar erectors
- Strengthen glutes and core while stretching hip flexors (Correct answer)
- Stretch hamstrings and strengthen lumbar extensors
- Strengthen quads and stretch glutes
Correct 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.
Question 6: Which energy system is the PRIMARY contributor during a 400-meter sprint?
- Phosphagen system
- Glycolytic system (Correct answer)
- Oxidative system
- ATP-PC and oxidative equally
Correct answer: Glycolytic system
The 400-meter sprint (~45-60 seconds) relies predominantly on the glycolytic (anaerobic glycolysis) energy system.
Question 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:
- Circuit training
- Superset (Correct answer)
- Compound set
- Drop set
Correct answer: Superset
A superset pairs two exercises targeting opposing muscle groups (agonist and antagonist) performed back-to-back with no rest.
ACE Program Design 2
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?