ACE Program Design 3 — Questions and Answers
Question 1: Which of the following BEST describes the FITT-VP principle in exercise programming?
- Flexibility, Intensity, Time, Type – Volume and Progression
- Frequency, Intensity, Time, Type – Volume and Progression (Correct answer)
- Frequency, Interval, Tempo, Type – Volume and Progression
- Flexibility, Interval, Time, Type – Volume and Power
Correct 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.
Question 2: A deconditioned client is beginning a resistance training program. According to ACE guidelines, which loading scheme is MOST appropriate?
- 70-80% 1RM for 3-4 sets of 6-8 reps
- 40-60% 1RM for 1-2 sets of 12-20 reps (Correct answer)
- 85-95% 1RM for 5 sets of 1-3 reps
- 50-70% 1RM for 4 sets of 8-10 reps
Correct 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.
Question 3: Which of the following is the MOST effective sequence for a resistance training session?
- Small muscles first, then large muscles
- Large muscles first, then small muscles (Correct answer)
- Isolation exercises first, then compound exercises
- Abdominals first, then upper and lower body
Correct 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.
Question 4: An ACE-certified trainer is working with an athlete who wants to improve explosive power. Which training method is MOST appropriate?
- Steady-state cardio at 60% HRmax
- Plyometric training (Correct answer)
- Static stretching circuits
- High-rep low-load resistance training
Correct answer: Plyometric training
Plyometric training develops the stretch-shortening cycle and is the primary method for improving explosive power.
Question 5: What is the recommended frequency of resistance training for general health improvement in untrained adults, per ACSM guidelines referenced by ACE?
- 1 day per week
- 2-3 days per week (Correct answer)
- 5-6 days per week
- Every day
Correct 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.
Question 6: Which of the following BEST defines 'periodization' in program design?
- Performing the same workout every session for consistency
- Systematically varying training variables over time to optimize adaptation and prevent plateau (Correct answer)
- Changing exercises randomly to keep the client interested
- Increasing weight every session until failure
Correct 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.
Question 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:
- Circuit training
- Supersets
- Traditional (straight) sets (Correct answer)
- Pyramid training
Correct answer: Traditional (straight) sets
Traditional or straight-set training involves completing all prescribed sets of one exercise before moving to the next exercise.
ACE Program Design 3
Which of the following BEST describes the FITT-VP principle in exercise programming?