ACSM Resistance Training 3

Question 1

According to ACSM, what intensity (% 1RM) is recommended for novice exercisers focused on improving muscular strength?

Accepted Answer

≥70% 1RM

Answer

20–40% 1RM

Answer

40–60% 1RM

Answer

60–70% 1RM

Question 2

Which type of resistance training equipment provides variable resistance throughout the range of motion by accommodating the strength curve?

Accepted Answer

Elastic resistance bands or chains

Answer

Barbells and free weights

Answer

Fixed-path weight machines

Answer

Bodyweight exercises

Question 3

What is 'rate of force development' (RFD) in resistance training?

Accepted Answer

The speed at which maximal muscular force can be generated

Answer

The total volume of force produced during a training session

Answer

The ratio of eccentric to concentric force output

Answer

The percentage of motor units activated at rest

Question 4

Which training technique involves performing multiple consecutive sets of the same exercise with progressively heavier loads and decreasing repetitions?

Accepted Answer

Pyramid training

Answer

Circuit training

Answer

Plyometric training

Answer

Drop-set training

Question 5

According to ACSM, which of the following is a primary neural adaptation occurring in the early phases of resistance training in novice exercisers?

Accepted Answer

Improved motor unit recruitment and firing rate

Answer

Significant increases in muscle fiber cross-sectional area

Answer

Substantial increases in satellite cell proliferation

Answer

Major increases in myofibrillar protein synthesis

Question 6

What is the recommended number of sets per exercise for intermediate to advanced exercisers training for general muscular fitness, according to ACSM?

Accepted Answer

2–4 sets

Answer

1–2 sets

Answer

6–10 sets

Answer

10–15 sets

Question 7

Which of the following muscle fiber types is most recruited during high-intensity, low-repetition resistance training?

Accepted Answer

Type IIx (fast-twitch glycolytic) fibers

Answer

Type I (slow-twitch) fibers

Answer

Type IIa (fast-twitch oxidative) fibers

Answer

Type I and IIa fibers equally