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Program Design 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.

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  1. Which periodization model divides training into distinct phases of accumulation, intensification, and realization?

    Answer: Block periodization

    Block periodization organizes training into concentrated mesocycle blocks—accumulation, intensification, and realization—each with a specific dominant quality being developed.

  2. When designing a resistance training program for an older adult (65+), which rep range is most recommended by ACSM for muscular endurance?

    Answer: 10–15 reps or more

    ACSM recommends older adults use lighter loads and higher rep ranges (10–15 or more) to promote muscular endurance while minimizing injury risk.

  3. A client performs 3 sets of 10 reps at 70% 1RM with 60-second rest periods. This design BEST targets which training goal?

    Answer: Muscular hypertrophy

    Moderate loads (67–85% 1RM), moderate volume (6–12 reps), and short rest periods (30–90 sec) are hallmarks of hypertrophy-focused program design.

  4. Which type of stretching is MOST appropriate during a warm-up before high-intensity athletic performance?

    Answer: Dynamic stretching

    Dynamic stretching performed during warm-up increases range of motion without the performance decrements associated with prolonged static stretching.

  5. In the FITT-VP principle, what does the 'V' stand for?

    Answer: Volume

    In the FITT-VP framework, 'V' stands for Volume, representing the total amount of work performed (sets × reps × load or total distance/duration).

  6. A competitive powerlifter's program calls for 85–95% 1RM for 2–4 reps. What is the PRIMARY energy system being trained?

    Answer: Phosphagen (ATP-PCr) system

    Very high-intensity, short-duration efforts (≤10 sec) rely predominantly on the phosphagen system (ATP-PCr) for immediate energy.

  7. Which of the following BEST describes the principle of progressive overload in program design?

    Answer: Systematically increasing training stimulus to continue driving adaptation

    Progressive overload requires a systematic increase in training stress (load, volume, frequency, or complexity) to continually challenge the body and elicit adaptation.