ACSM-CPT ACSM-CPT Resistance Training Techniques 2 — Questions and Answers
Question 1: Which principle involves gradually increasing the training stimulus over time to continue making progress?
- Specificity
- Progressive overload (Correct answer)
- Periodization
- Reversibility
Correct answer: Progressive overload
Progressive overload requires systematically increasing training variables such as load, volume, or frequency over time to continue driving adaptations.
Question 2: What is a 'compound' resistance exercise?
- An exercise using machines only
- An exercise involving multiple joints and muscle groups (Correct answer)
- An exercise targeting a single muscle in isolation
- An exercise using body weight only
Correct answer: An exercise involving multiple joints and muscle groups
Compound exercises involve movement at multiple joints and recruit several major muscle groups simultaneously, making them highly efficient for building strength.
Question 3: The SAID principle stands for 'Specific Adaptation to Imposed Demands' and means that training adaptations are:
- Random and unpredictable
- Specific to the type of stress placed on the body (Correct answer)
- The same regardless of exercise type
- Delayed by at least six weeks
Correct answer: Specific to the type of stress placed on the body
The SAID principle states that the body adapts specifically to the type and demands of the training stress, so training must match the desired outcome.
Question 4: Which technique reduces load mid-set to extend the set beyond initial failure?
- Forced reps
- Rest-pause
- Drop sets (Correct answer)
- Negative reps
Correct answer: Drop sets
Drop sets involve reducing the resistance immediately after reaching failure so the trainee can continue performing additional reps in the same set.
Question 5: What does 'tempo' refer to in resistance training programming?
- Number of sets per workout
- Speed or timing of each phase of a repetition (Correct answer)
- Total number of reps per set
- Amount of rest between exercises
Correct answer: Speed or timing of each phase of a repetition
Tempo describes the speed of each phase of a repetition (eccentric, pause, concentric) and can be manipulated to change time under tension and training stimulus.
Question 6: Which type of periodization alternates between different training goals (strength, hypertrophy, endurance) within the same week?
- Linear periodization
- Undulating periodization (Correct answer)
- Block periodization
- Conjugate periodization
Correct answer: Undulating periodization
Undulating (nonlinear) periodization varies training variables such as load and reps on a daily or weekly basis, allowing multiple adaptations to be trained simultaneously.
ACSM-CPT ACSM-CPT Resistance Training Techniques 2
Which principle involves gradually increasing the training stimulus over time to continue making progress?