ACSM Program Design 2

Question 1

Which periodization model divides training into distinct phases of accumulation, intensification, and realization?

Accepted Answer

Block periodization

Answer

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?

Accepted Answer

10–15 reps or more

Answer

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?

Accepted Answer

Muscular hypertrophy

Answer

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?

Accepted Answer

Dynamic stretching

Answer

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?

Accepted Answer

Volume

Answer

In the FITT-VP framework, 'V' stands for Volume, representing the total amount of work performed (sets × reps × load or total distance/duration).

ACSM Practice Test

ACSM Practice Test

ACSM Program Design 2