ACSM Program Design 5 — Questions and Answers
Question 1: A sedentary 45-year-old client wants to improve cardiovascular fitness. ACSM recommends starting aerobic exercise at what intensity range using %VO2R?
- 20–39% VO2R
- 40–59% VO2R (Correct answer)
- 60–89% VO2R
- ≥90% VO2R
Correct answer: 40–59% VO2R
ACSM categorizes 40–59% VO2R as moderate intensity, which is appropriate for deconditioned adults beginning an aerobic training program.
Question 2: Which training method has a client alternate between high-intensity intervals and lower-intensity recovery periods?
- Steady-state continuous training
- High-Intensity Interval Training (HIIT) (Correct answer)
- Fartlek training
- Threshold training
Correct answer: High-Intensity Interval Training (HIIT)
HIIT involves structured alternation between near-maximal intensity bouts and active or passive recovery periods, improving both aerobic and anaerobic capacity.
Question 3: What is the ACSM recommendation for weekly aerobic exercise volume to achieve substantial health benefits?
- 75 min/week vigorous OR 150 min/week moderate intensity (Correct answer)
- 30 min/week vigorous OR 60 min/week moderate intensity
- 200 min/week vigorous OR 400 min/week moderate intensity
- 45 min/week vigorous OR 90 min/week moderate intensity
Correct answer: 75 min/week vigorous OR 150 min/week moderate intensity
ACSM and major health organizations recommend ≥150 min/week of moderate-intensity or ≥75 min/week of vigorous-intensity aerobic activity for substantial health benefits.
Question 4: Which training concept involves performing a heavy compound lift followed immediately by a biomechanically similar plyometric or explosive movement?
- Superset
- Contrast training (complex training) (Correct answer)
- Circuit training
- Pyramid training
Correct answer: Contrast training (complex training)
Contrast or complex training pairs a heavy strength exercise with a plyometric movement using the same movement pattern, leveraging post-activation potentiation to enhance power output.
Question 5: For flexibility development, ACSM recommends holding each static stretch for how long?
- 5–10 seconds
- 10–20 seconds
- 10–30 seconds (Correct answer)
- 60–90 seconds
Correct answer: 10–30 seconds
ACSM recommends holding static stretches for 10–30 seconds per repetition (up to 60 sec for older adults) to effectively increase range of motion.
Question 6: A client with no resistance training experience should be classified as a novice. How long does the novice/beginner training stage typically last?
- 1–2 weeks
- Up to 2 months (Correct answer)
- 6 months to 1 year
- 2–3 years
Correct answer: Up to 2 months
ACSM classifies beginners as those with less than approximately 2 months of consistent resistance training experience, after which intermediate programming may be introduced.
Question 7: Which of the following BEST illustrates the specificity principle (SAID) in exercise program design?
- A marathon runner adding heavy powerlifting to improve race times
- A swimmer performing pool-based interval training to improve swim speed (Correct answer)
- A cyclist performing static yoga to enhance cycling performance
- A sprinter performing low-intensity walking to improve sprint speed
Correct answer: A swimmer performing pool-based interval training to improve swim speed
The SAID principle (Specific Adaptation to Imposed Demands) states that training adaptations are specific to the type of stress applied; swimming intervals directly match the demands of competitive swimming.
ACSM Program Design 5
A sedentary 45-year-old client wants to improve cardiovascular fitness.
ACSM recommends starting aerobic exercise at what intensity range using %VO2R?