ACSM-EP Exercise Prescription 3 — Questions and Answers
Question 1: The Karvonen formula uses which variables to calculate target heart rate?
- Heart rate reserve (HRR) and resting heart rate (Correct answer)
- Maximum heart rate and body weight
- VO2max and resting oxygen consumption
- RPE and maximum heart rate
Correct answer: Heart rate reserve (HRR) and resting heart rate
The Karvonen formula: THR = (HRmax − HRrest) × %intensity + HRrest, requiring HRR and resting HR.
Question 2: According to ACSM, what is the minimum recommended duration of moderate-intensity aerobic exercise per week for substantial health benefits in adults?
- 150 minutes (Correct answer)
- 60 minutes
- 300 minutes
- 90 minutes
Correct answer: 150 minutes
ACSM and CDC recommend at least 150 minutes per week of moderate-intensity aerobic activity for substantial health benefits.
Question 3: Which physiological adaptation is primarily responsible for the increased VO2max seen after several weeks of endurance training?
- Increased stroke volume and cardiac output (Correct answer)
- Increased resting heart rate
- Decreased arteriovenous oxygen difference
- Reduced mitochondrial density
Correct answer: Increased stroke volume and cardiac output
Endurance training primarily elevates VO2max by increasing stroke volume and maximal cardiac output, improving oxygen delivery to muscles.
Question 4: A client's 1-RM bench press is 200 lbs. For muscular hypertrophy, ACSM recommends prescribing resistance at approximately what load?
- 67–85% of 1-RM (134–170 lbs) (Correct answer)
- 30–49% of 1-RM (60–98 lbs)
- 90–100% of 1-RM (180–200 lbs)
- 20–30% of 1-RM (40–60 lbs)
Correct answer: 67–85% of 1-RM (134–170 lbs)
ACSM recommends 67–85% of 1-RM for hypertrophy goals, providing sufficient mechanical tension to stimulate muscle protein synthesis.
Question 5: Which type of stretching does ACSM recommend as the primary flexibility modality for most adults due to its safety and effectiveness?
- Static stretching held 10–30 seconds per stretch (Correct answer)
- Ballistic stretching with rapid bouncing movements
- PNF contract-relax at maximum force
- Dynamic stretching only during cool-down
Correct answer: Static stretching held 10–30 seconds per stretch
ACSM identifies static stretching (10–30 s per stretch, repeated 2–4 times) as the safest and most broadly recommended flexibility technique for adults.
Question 6: For a previously inactive older adult (70 years old), which is the most appropriate initial aerobic exercise prescription?
- Light intensity (40–55% HRR) for 20–30 min, 3 days/week (Correct answer)
- Vigorous intensity (>77% HRR) for 60 min, 5 days/week
- Maximal effort interval training 4 days/week
- Rest until cleared by a physician, then begin at vigorous intensity
Correct answer: Light intensity (40–55% HRR) for 20–30 min, 3 days/week
ACSM advises older adults to begin at light-to-moderate intensity with shorter durations, gradually increasing as fitness improves.
Question 7: Which RPE scale value on the original Borg 6–20 scale corresponds to the recommended moderate intensity for most aerobic exercise sessions?
- 12–16 (Correct answer)
- 6–8
- 18–20
- 9–11
Correct answer: 12–16
Ratings of 12–16 (Somewhat Hard to Hard) on the Borg 6–20 RPE scale correspond to moderate-to-vigorous aerobic training intensities.
ACSM-EP Exercise Prescription 3
The Karvonen formula uses which variables to calculate target heart rate?