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
In resistance training, what does the term 'training volume load' represent?
Answer: Sets × Reps × Load
Volume load is calculated as Sets × Reps × Load (kg or lb), providing a comprehensive measure of total mechanical work performed.
Which exercise order principle states that large multi-joint exercises should be performed before small single-joint exercises?
Answer: Exercise sequencing for neural priority
ACSM recommends performing large multi-joint compound exercises before isolation exercises to prioritize neural recruitment when the athlete is freshest.
A client's 1RM bench press is 200 lb. To train at 80% 1RM, what load should be prescribed?
Answer: 160 lb
80% of 200 lb = 0.80 × 200 = 160 lb, which is the appropriate training load for strength development in the 6–8 rep range.
Which component of the warm-up specifically prepares the neuromuscular system with movements similar to the main workout?
Answer: Sport-specific or activity-specific warm-up
The sport-specific warm-up uses movements that mimic the patterns of the main session, activating the specific muscles and neural pathways to be used.
Which principle describes the concept that training adaptations are lost when training stops or is significantly reduced?
Answer: Reversibility (detraining)
The principle of reversibility states that training adaptations decline when the training stimulus is removed or substantially reduced over time.
For developing maximal muscular power, ACSM recommends using loads of what percentage of 1RM combined with explosive intent?
Answer: 30–70%
Power development typically uses moderate loads (30–70% 1RM) lifted as explosively as possible to optimize the force-velocity relationship.
When designing a program using the 2-for-2 rule, progression occurs when a client can perform how many extra reps above the target in two consecutive sessions?
Answer: 2 extra reps in 2 consecutive sessions
The 2-for-2 rule states that if a client performs 2 or more extra reps above the prescribed target in the final set for 2 consecutive sessions, load should be increased.