ACSM Program Design 4

Question 1

In resistance training, what does the term 'training volume load' represent?

Accepted Answer

Sets × Reps × Load

Answer

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?

Accepted Answer

Exercise sequencing for neural priority

Answer

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?

Accepted Answer

160 lb

Answer

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?

Accepted Answer

Sport-specific or activity-specific warm-up

Answer

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?

Accepted Answer

Reversibility (detraining)

Answer

The principle of reversibility states that training adaptations decline when the training stimulus is removed or substantially reduced over time.

ACSM Practice Test

ACSM Practice Test

ACSM Program Design 4