ACSM Resistance Training

Question 1

According to ACSM guidelines, what repetition range is recommended for muscular hypertrophy in resistance training?

Accepted Answer

6–12 repetitions

Answer

ACSM recommends 6–12 repetitions per set at 67–85% of 1RM to maximize muscular hypertrophy.

Question 2

What is the definition of one-repetition maximum (1RM)?

Accepted Answer

The greatest load that can be lifted through a full range of motion one time

Answer

1RM is the greatest amount of weight that can be successfully lifted through a complete range of motion for exactly one repetition.

Question 3

Which type of muscle contraction occurs when the muscle produces force while lengthening?

Accepted Answer

Eccentric contraction

Answer

An eccentric contraction involves the muscle generating tension while elongating under an external load, such as lowering a weight during a bicep curl.

Question 4

According to ACSM, how many days per week of resistance training are recommended for most healthy adults?

Accepted Answer

2–3 days per week per muscle group

Answer

ACSM recommends training each major muscle group 2–3 days per week with at least 48 hours of rest between sessions for the same muscle group.

Question 5

What is the principle of progressive overload in resistance training?

Accepted Answer

Gradually increasing training demands over time to continue eliciting adaptation

Answer

Progressive overload requires systematically increasing training stimuli (load, volume, or frequency) so muscles continue to adapt beyond their current capacity.

ACSM Practice Test

ACSM Practice Test

ACSM Resistance Training