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

ACSM recommends ≥70% of 1RM for novice individuals training for muscular strength, with loads increasing as strength improves.

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

Elastic bands and chains provide accommodating resistance that increases as the movement reaches mechanical advantage points, matching the natural strength curve more closely.

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

Rate of force development (RFD) is the speed at which the neuromuscular system can generate maximal force, which is critical for athletic performance and power movements.

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

Pyramid training involves progressively increasing the load while decreasing the repetitions per set, or vice versa, across consecutive sets of the same exercise.

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

Early strength gains in novice trainees are primarily due to neural adaptations such as increased motor unit recruitment, firing rate, and improved intermuscular coordination, before significant hypertrophy occurs.

ACSM Practice Test

ACSM Practice Test

ACSM Resistance Training 3