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
A sedentary 45-year-old client wants to improve cardiovascular fitness. ACSM recommends starting aerobic exercise at what intensity range using %VO2R?
Answer: 40–59% VO2R
ACSM categorizes 40–59% VO2R as moderate intensity, which is appropriate for deconditioned adults beginning an aerobic training program.
Which training method has a client alternate between high-intensity intervals and lower-intensity recovery periods?
Answer: High-Intensity Interval Training (HIIT)
HIIT involves structured alternation between near-maximal intensity bouts and active or passive recovery periods, improving both aerobic and anaerobic capacity.
What is the ACSM recommendation for weekly aerobic exercise volume to achieve substantial health benefits?
Answer: 75 min/week vigorous OR 150 min/week moderate intensity
ACSM and major health organizations recommend ≥150 min/week of moderate-intensity or ≥75 min/week of vigorous-intensity aerobic activity for substantial health benefits.
Which training concept involves performing a heavy compound lift followed immediately by a biomechanically similar plyometric or explosive movement?
Answer: Contrast training (complex training)
Contrast or complex training pairs a heavy strength exercise with a plyometric movement using the same movement pattern, leveraging post-activation potentiation to enhance power output.
For flexibility development, ACSM recommends holding each static stretch for how long?
Answer: 10–30 seconds
ACSM recommends holding static stretches for 10–30 seconds per repetition (up to 60 sec for older adults) to effectively increase range of motion.
A client with no resistance training experience should be classified as a novice. How long does the novice/beginner training stage typically last?
Answer: Up to 2 months
ACSM classifies beginners as those with less than approximately 2 months of consistent resistance training experience, after which intermediate programming may be introduced.
Which of the following BEST illustrates the specificity principle (SAID) in exercise program design?
Answer: A swimmer performing pool-based interval training to improve swim speed
The SAID principle (Specific Adaptation to Imposed Demands) states that training adaptations are specific to the type of stress applied; swimming intervals directly match the demands of competitive swimming.