ACSM Resistance Training 2 — Questions and Answers
Question 1: What is periodization in the context of resistance training?
- Performing resistance training only during certain seasons of the year
- The systematic variation of training variables over time to optimize performance and prevent overtraining (Correct answer)
- Resting for extended periods between workout cycles
- Performing the same routine indefinitely to maintain fitness
Correct answer: The systematic variation of training variables over time to optimize performance and prevent overtraining
Periodization is the planned, structured manipulation of training volume, intensity, and frequency over time to maximize performance gains and minimize the risk of overtraining.
Question 2: Which muscle action involves no change in muscle length while tension is produced?
- Concentric contraction
- Eccentric contraction
- Isometric contraction (Correct answer)
- Isotonic contraction
Correct answer: Isometric contraction
An isometric contraction occurs when the muscle generates force without a change in muscle length, such as holding a plank position.
Question 3: According to ACSM, what percentage of 1RM is recommended when training for muscular endurance?
- 85–100% 1RM
- 67–85% 1RM
- 50–67% 1RM (Correct answer)
- Less than 50% 1RM
Correct answer: 50–67% 1RM
ACSM recommends 50–67% of 1RM for muscular endurance training, paired with higher repetitions (≥12) and shorter rest periods.
Question 4: A superset in resistance training involves:
- Performing one exercise for maximum repetitions without stopping
- Alternating between two different exercises with minimal rest between them (Correct answer)
- Completing all sets of one exercise before moving to the next
- Using a weight greater than your 1RM with a spotter's assistance
Correct answer: Alternating between two different exercises with minimal rest between them
A superset pairs two exercises performed back-to-back with little to no rest, which increases training density and can improve metabolic stress.
Question 5: What does the 'specificity' principle mean when applied to resistance training?
- Resistance training should be as complex as possible to challenge all muscles
- Training adaptations are specific to the muscles, movement patterns, and energy systems trained (Correct answer)
- Athletes should only train one muscle group per session
- The same exercises must be used throughout an athlete's career
Correct answer: Training adaptations are specific to the muscles, movement patterns, and energy systems trained
The specificity principle (SAID: Specific Adaptations to Imposed Demands) states that the body adapts specifically to the type, intensity, and pattern of the training stimulus applied.
Question 6: Which of the following best describes the 'detraining' effect in resistance training?
- A rapid increase in strength after returning from a break
- The loss of training-induced adaptations that occurs when training stimulus is removed or significantly reduced (Correct answer)
- A planned reduction in training volume used to peak performance
- The process of transitioning from one training phase to another
Correct answer: The loss of training-induced adaptations that occurs when training stimulus is removed or significantly reduced
Detraining refers to the partial or complete reversal of training-induced adaptations due to cessation or significant reduction in training, with strength gains lost more slowly than cardiovascular gains.
Question 7: In resistance training program design, what does the acronym FITT stand for?
- Force, Intensity, Time, Training
- Frequency, Intensity, Time, Type (Correct answer)
- Fatigue, Interval, Tension, Threshold
- Flexibility, Isometric, Tempo, Training
Correct answer: Frequency, Intensity, Time, Type
FITT stands for Frequency (how often), Intensity (how hard), Time (how long), and Type (which kind of exercise), providing a framework for designing training programs.
ACSM Resistance Training 2
What is periodization in the context of resistance training?