ACSM Program Design 5

Question 1

A sedentary 45-year-old client wants to improve cardiovascular fitness. ACSM recommends starting aerobic exercise at what intensity range using %VO2R?

Accepted Answer

40–59% VO2R

Answer

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?

Accepted Answer

High-Intensity Interval Training (HIIT)

Answer

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?

Accepted Answer

75 min/week vigorous OR 150 min/week moderate intensity

Answer

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?

Accepted Answer

Contrast training (complex training)

Answer

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?

Accepted Answer

10–30 seconds

Answer

ACSM recommends holding static stretches for 10–30 seconds per repetition (up to 60 sec for older adults) to effectively increase range of motion.

ACSM Practice Test

ACSM Practice Test

ACSM Program Design 5