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Exercise Prescription Flashcards

7 cards from real ACSM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 Exercise Prescription flashcards as text

  1. The Karvonen formula uses which variables to calculate target heart rate?

    Answer: Heart rate reserve (HRR) and resting heart rate

    The Karvonen formula: THR = (HRmax − HRrest) × %intensity + HRrest, requiring HRR and resting HR.

  2. According to ACSM, what is the minimum recommended duration of moderate-intensity aerobic exercise per week for substantial health benefits in adults?

    Answer: 150 minutes

    ACSM and CDC recommend at least 150 minutes per week of moderate-intensity aerobic activity for substantial health benefits.

  3. Which physiological adaptation is primarily responsible for the increased VO2max seen after several weeks of endurance training?

    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.

  4. A client's 1-RM bench press is 200 lbs. For muscular hypertrophy, ACSM recommends prescribing resistance at approximately what load?

    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.

  5. Which type of stretching does ACSM recommend as the primary flexibility modality for most adults due to its safety and effectiveness?

    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.

  6. For a previously inactive older adult (70 years old), which is the most appropriate initial aerobic exercise prescription?

    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.

  7. Which RPE scale value on the original Borg 6–20 scale corresponds to the recommended moderate intensity for most aerobic exercise sessions?

    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.