Resistance Training 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 Resistance Training flashcards as text
According to ACSM, what intensity (% 1RM) is recommended for novice exercisers focused on improving muscular strength?
Answer: ≥70% 1RM
ACSM recommends ≥70% of 1RM for novice individuals training for muscular strength, with loads increasing as strength improves.
Which type of resistance training equipment provides variable resistance throughout the range of motion by accommodating the strength curve?
Answer: Elastic resistance bands or chains
Elastic bands and chains provide accommodating resistance that increases as the movement reaches mechanical advantage points, matching the natural strength curve more closely.
What is 'rate of force development' (RFD) in resistance training?
Answer: The speed at which maximal muscular force can be generated
Rate of force development (RFD) is the speed at which the neuromuscular system can generate maximal force, which is critical for athletic performance and power movements.
Which training technique involves performing multiple consecutive sets of the same exercise with progressively heavier loads and decreasing repetitions?
Answer: Pyramid training
Pyramid training involves progressively increasing the load while decreasing the repetitions per set, or vice versa, across consecutive sets of the same exercise.
According to ACSM, which of the following is a primary neural adaptation occurring in the early phases of resistance training in novice exercisers?
Answer: Improved motor unit recruitment and firing rate
Early strength gains in novice trainees are primarily due to neural adaptations such as increased motor unit recruitment, firing rate, and improved intermuscular coordination, before significant hypertrophy occurs.
What is the recommended number of sets per exercise for intermediate to advanced exercisers training for general muscular fitness, according to ACSM?
Answer: 2–4 sets
ACSM recommends 2–4 sets per exercise for intermediate to advanced individuals training for general muscular fitness, balancing volume with recovery needs.
Which of the following muscle fiber types is most recruited during high-intensity, low-repetition resistance training?
Answer: Type IIx (fast-twitch glycolytic) fibers
Type IIx (fast-twitch glycolytic) fibers have the highest force production capacity and are preferentially recruited during maximal or near-maximal resistance training efforts.