ACSM Program Design 4 — Questions and Answers
Question 1: In resistance training, what does the term 'training volume load' represent?
- Number of exercises per session
- Sets × Reps × Load (Correct answer)
- Percentage of 1RM used
- Total session duration in minutes
Correct answer: Sets × Reps × Load
Volume load is calculated as Sets × Reps × Load (kg or lb), providing a comprehensive measure of total mechanical work performed.
Question 2: Which exercise order principle states that large multi-joint exercises should be performed before small single-joint exercises?
- Pre-exhaustion principle
- Post-activation potentiation
- Exercise sequencing for neural priority (Correct answer)
- Mechanical specificity
Correct answer: Exercise sequencing for neural priority
ACSM recommends performing large multi-joint compound exercises before isolation exercises to prioritize neural recruitment when the athlete is freshest.
Question 3: A client's 1RM bench press is 200 lb. To train at 80% 1RM, what load should be prescribed?
- 150 lb
- 160 lb (Correct answer)
- 170 lb
- 180 lb
Correct answer: 160 lb
80% of 200 lb = 0.80 × 200 = 160 lb, which is the appropriate training load for strength development in the 6–8 rep range.
Question 4: Which component of the warm-up specifically prepares the neuromuscular system with movements similar to the main workout?
- General cardiovascular warm-up
- Static flexibility component
- Sport-specific or activity-specific warm-up (Correct answer)
- Cool-down integration
Correct answer: Sport-specific or activity-specific warm-up
The sport-specific warm-up uses movements that mimic the patterns of the main session, activating the specific muscles and neural pathways to be used.
Question 5: Which principle describes the concept that training adaptations are lost when training stops or is significantly reduced?
- Reversibility (detraining) (Correct answer)
- Specificity
- Individual differences
- Overload
Correct answer: Reversibility (detraining)
The principle of reversibility states that training adaptations decline when the training stimulus is removed or substantially reduced over time.
Question 6: For developing maximal muscular power, ACSM recommends using loads of what percentage of 1RM combined with explosive intent?
- 85–100%
- 30–70% (Correct answer)
- 10–20%
- 75–85%
Correct answer: 30–70%
Power development typically uses moderate loads (30–70% 1RM) lifted as explosively as possible to optimize the force-velocity relationship.
Question 7: When designing a program using the 2-for-2 rule, progression occurs when a client can perform how many extra reps above the target in two consecutive sessions?
- 1 extra rep in 2 sessions
- 2 extra reps in 2 consecutive sessions (Correct answer)
- 3 extra reps in 1 session
- 2 extra reps in 3 sessions
Correct answer: 2 extra reps in 2 consecutive sessions
The 2-for-2 rule states that if a client performs 2 or more extra reps above the prescribed target in the final set for 2 consecutive sessions, load should be increased.
ACSM Program Design 4
In resistance training, what does the term 'training volume load' represent?