ACSM Program Design 3 — Questions and Answers
Question 1: For a beginner resistance training client, ACSM recommends beginning with how many sets per exercise?
- 1 set (Correct answer)
- 3–4 sets
- 5–6 sets
- 2–3 sets only on compound movements
Correct answer: 1 set
ACSM guidelines recommend novice trainees start with 1 set per exercise to establish neuromuscular patterns and minimize excessive muscle soreness.
Question 2: Which training variable should be manipulated FIRST when applying progressive overload to a resistance program?
- Exercise selection
- Training frequency
- Load (weight) (Correct answer)
- Rest interval duration
Correct answer: Load (weight)
Load is typically the primary variable manipulated first in progressive overload; once a target rep range is achieved, weight is increased.
Question 3: A periodized 16-week training program includes a 1-week deload every 4 weeks. This is an example of managing which training concept?
- Overreaching
- Supercompensation through planned recovery (Correct answer)
- EPOC enhancement
- Concurrent training interference
Correct answer: Supercompensation through planned recovery
Planned deload weeks allow supercompensation to occur, where the body adapts and performance improves following a period of reduced stress.
Question 4: When prescribing aerobic exercise intensity using heart rate reserve (HRR), which formula is used?
- Target HR = (Max HR − Resting HR) × % intensity
- Target HR = Max HR × % intensity
- Target HR = (Max HR − Resting HR) × % intensity + Resting HR (Correct answer)
- Target HR = (220 − Age) × % intensity
Correct answer: Target HR = (Max HR − Resting HR) × % intensity + Resting HR
The Karvonen formula for HRR is: Target HR = (HRmax − HRrest) × % intensity + HRrest, which accounts for individual resting heart rate.
Question 5: Which training approach involves alternating between upper-body and lower-body exercises within the same session to allow recovery between sets?
- Supersets
- Tri-sets
- Alternating sets (non-competing supersets) (Correct answer)
- Drop sets
Correct answer: Alternating sets (non-competing supersets)
Alternating or non-competing supersets pair upper- and lower-body exercises, allowing one muscle group to rest while the other works, improving time efficiency.
Question 6: According to ACSM, what minimum frequency of resistance training per week is recommended for maintaining muscular fitness in adults?
- Once per week
- Two days per week (Correct answer)
- Three days per week
- Four days per week
Correct answer: Two days per week
ACSM recommends resistance training each major muscle group at least 2 days per week to maintain muscular fitness in adults.
Question 7: A program that trains chest on Monday, back on Tuesday, legs on Wednesday, and shoulders/arms on Thursday is an example of what split?
- Full-body split
- Push-pull-legs split
- Body-part (bro) split (Correct answer)
- Upper-lower split
Correct answer: Body-part (bro) split
Training individual muscle groups on dedicated days (one muscle group per session) is the classic body-part or 'bro' split used in hypertrophy training.
ACSM Program Design 3
For a beginner resistance training client, ACSM recommends beginning with how many sets per exercise?