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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.

Read the first 7 Program Design flashcards as text

  1. For a beginner resistance training client, ACSM recommends beginning with how many sets per exercise?

    Answer: 1 set

    ACSM guidelines recommend novice trainees start with 1 set per exercise to establish neuromuscular patterns and minimize excessive muscle soreness.

  2. Which training variable should be manipulated FIRST when applying progressive overload to a resistance program?

    Answer: Load (weight)

    Load is typically the primary variable manipulated first in progressive overload; once a target rep range is achieved, weight is increased.

  3. A periodized 16-week training program includes a 1-week deload every 4 weeks. This is an example of managing which training concept?

    Answer: Supercompensation through planned recovery

    Planned deload weeks allow supercompensation to occur, where the body adapts and performance improves following a period of reduced stress.

  4. When prescribing aerobic exercise intensity using heart rate reserve (HRR), which formula is used?

    Answer: Target HR = (Max HR − Resting HR) × % intensity + Resting HR

    The Karvonen formula for HRR is: Target HR = (HRmax − HRrest) × % intensity + HRrest, which accounts for individual resting heart rate.

  5. Which training approach involves alternating between upper-body and lower-body exercises within the same session to allow recovery between sets?

    Answer: Alternating sets (non-competing supersets)

    Alternating or non-competing supersets pair upper- and lower-body exercises, allowing one muscle group to rest while the other works, improving time efficiency.

  6. According to ACSM, what minimum frequency of resistance training per week is recommended for maintaining muscular fitness in adults?

    Answer: Two days per week

    ACSM recommends resistance training each major muscle group at least 2 days per week to maintain muscular fitness in adults.

  7. A program that trains chest on Monday, back on Tuesday, legs on Wednesday, and shoulders/arms on Thursday is an example of what split?

    Answer: Body-part (bro) split

    Training individual muscle groups on dedicated days (one muscle group per session) is the classic body-part or 'bro' split used in hypertrophy training.