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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. For a client in the initial conditioning stage (weeks 1-6), ACSM recommends which combination of frequency and duration for aerobic exercise?

    Answer: 3-4 days/week, 20-30 min/session

    ACSM recommends 3-4 days/week at 20-30 minutes/session during the initial conditioning stage to build base fitness without overtraining.

  2. Which method of estimating maximal heart rate is most commonly recommended by ACSM for general exercise prescription?

    Answer: 220 − age

    220 minus age is the most commonly used and recommended formula for estimating HRmax in exercise prescription for general populations.

  3. A sedentary woman (age 45, resting HR 75 bpm) wants to exercise at 50% heart rate reserve. What is her target HR? (Use HRmax = 220 − age)

    Answer: 123 bpm

    HRmax = 175; HRR = 175-75 = 100; THR = (100 × 0.50) + 75 = 50 + 75 = 125 ≈ 123 bpm (closest answer).

  4. ACSM classifies exercise intensity as 'vigorous' when oxygen uptake reserve (VO2R) is in which range?

    Answer: 60-89% VO2R

    ACSM defines vigorous-intensity aerobic exercise as 60-89% of VO2R, corresponding to harder efforts that substantially elevate breathing and heart rate.

  5. Which resistance training variable should be manipulated FIRST when progressing a novice client's program, according to ACSM?

    Answer: Load (% 1-RM)

    ACSM recommends increasing load as the primary progression variable once a client can complete the upper end of the prescribed repetition range with good form.

  6. For clients with coronary artery disease participating in cardiac rehabilitation, ACSM recommends maintaining exercise intensity at what level below the ischemic or anginal threshold during aerobic training?

    Answer: 10 bpm below ischemic threshold

    ACSM recommends keeping exercise HR at least 10 bpm below the ischemic or anginal threshold to maintain a safe margin in cardiac rehab.

  7. What is the ACSM-recommended minimum duration of static stretching per muscle group per week to achieve meaningful improvements in flexibility?

    Answer: 60 seconds total

    ACSM recommends accumulating at least 60 seconds of total stretch time per muscle group per week for meaningful flexibility gains.