ACSM Program Design 2 — Questions and Answers
Question 1: Which periodization model divides training into distinct phases of accumulation, intensification, and realization?
- Linear periodization
- Block periodization (Correct answer)
- Undulating periodization
- Concurrent periodization
Correct answer: Block periodization
Block periodization organizes training into concentrated mesocycle blocks—accumulation, intensification, and realization—each with a specific dominant quality being developed.
Question 2: When designing a resistance training program for an older adult (65+), which rep range is most recommended by ACSM for muscular endurance?
- 1–5 reps
- 6–10 reps
- 10–15 reps or more (Correct answer)
- 3–6 reps
Correct 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.
Question 3: A client performs 3 sets of 10 reps at 70% 1RM with 60-second rest periods. This design BEST targets which training goal?
- Maximal strength
- Power
- Muscular hypertrophy (Correct answer)
- Muscular endurance
Correct 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.
Question 4: Which type of stretching is MOST appropriate during a warm-up before high-intensity athletic performance?
- Static stretching held 30–60 seconds
- Proprioceptive neuromuscular facilitation (PNF)
- Dynamic stretching (Correct answer)
- Passive stretching
Correct answer: Dynamic stretching
Dynamic stretching performed during warm-up increases range of motion without the performance decrements associated with prolonged static stretching.
Question 5: In the FITT-VP principle, what does the 'V' stand for?
- Velocity
- Volume (Correct answer)
- Variety
- Vigor
Correct 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).
Question 6: A competitive powerlifter's program calls for 85–95% 1RM for 2–4 reps. What is the PRIMARY energy system being trained?
- Oxidative phosphorylation
- Glycolytic system
- Phosphagen (ATP-PCr) system (Correct answer)
- Beta-oxidation pathway
Correct answer: Phosphagen (ATP-PCr) system
Very high-intensity, short-duration efforts (≤10 sec) rely predominantly on the phosphagen system (ATP-PCr) for immediate energy.
Question 7: Which of the following BEST describes the principle of progressive overload in program design?
- Keeping training variables constant to allow adaptation
- Alternating between high and low intensity each session
- Systematically increasing training stimulus to continue driving adaptation (Correct answer)
- Reducing volume after each training cycle
Correct 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.
ACSM Program Design 2
Which periodization model divides training into distinct phases of accumulation, intensification, and realization?