ACSM Program Design 3

Question 1

For a beginner resistance training client, ACSM recommends beginning with how many sets per exercise?

Accepted Answer

1 set

Answer

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?

Accepted Answer

Load (weight)

Answer

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?

Accepted Answer

Supercompensation through planned recovery

Answer

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?

Accepted Answer

Target HR = (Max HR − Resting HR) × % intensity + Resting HR

Answer

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?

Accepted Answer

Alternating sets (non-competing supersets)

Answer

Alternating or non-competing supersets pair upper- and lower-body exercises, allowing one muscle group to rest while the other works, improving time efficiency.

ACSM Practice Test

ACSM Practice Test

ACSM Program Design 3