ACSM Guidelines for Resistance Exercise Prescription

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Question 1 of 21
1. Question
Which of the following best reflects ACSM's general recommendations for improving muscular fitness.
- Resistance training should target each major muscle group 2-3 times per week with 2-4 sets of 8-12 repetitions at 60-80% of 1 RM with approximately 2-3 minutes of rest between sets.
- Resistance training should target each major muscle group 4-5 times per week with 2-4 sets of 8-12 repetitions at 60-80% of 1 RM with approximately 2-3 minutes of rest between sets.
- Resistance training should target each major muscle group 2-3 times per week with 2-4 sets of 12-15 repetitions at 50-70% of 1 RM with approximately 2-3 minutes of rest between sets.
- Resistance training should target each major muscle group 4-5 times per week with 2-4 sets of 12-15 repetitions at 50-70% of 1 RM with approximately 2-3 minutes of rest between sets.
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Question 2 of 21
2. Question
Which of the following terms refers to an increase in muscle size?
- Hypertrophy
- Atrophy
- Sarcopenia
- Hyperplasia
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Question 3 of 21
3. Question
Power is the product of?
- Strength x speed
- Strength X endurance
- Size x speed
- Endurance x speed
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Question 4 of 21
4. Question
Which of the following is true about an individual who does a split resistance training routine that targets only half of total muscle groups on each day of training?
- They should increase resistance training frequency to 4-6 days per week.
- They should increase rest AT LEAST 54 hours between training the same muscle groups.
- The person will experience significantly greater gains in strength than someone who exercises all muscle groups in each training session.
- They should increase the number of repetitions in each training session.
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Question 5 of 21
5. Question
A client whose training focus is to increase strength should?
- Use a higher training weight, do fewer repetitions per set and rest more than someone who is interested in generally improving muscular fitness.
- Use a higher training weight, do more repetitions per set and rest more than someone who is interested in generally improving muscular fitness.
- Use a lower training weight, do more repetitions and rest more than someone who is interested in generally improving muscular fitness.
- None of these answer are correct.
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Question 6 of 21
6. Question
To improve muscular endurance an individual should focus on?
- Doing a high number of repetitions in each set.
- Using weights >85% of 1 RM
- Rest 3-5 minutes between sets.
- None of these are correct.
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Question 7 of 21
7. Question
An individual who is training to increase power should focus on?
- Performing movements at a high speed
- Training with weights >85% of 1 RM
- Doing single joint, isolation exercises
- Resting as little as possible between sets
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Question 8 of 21
8. Question
Which of the following is true regarding resistance training exercises selection?
- A training program should be comprised primarily of compound multi-joint exercises
- Isolation exercises should be used to complement compound exercise in a resistance training program
- The principle of specificity should be applied to exercise selection
- All of these answers are correct
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Question 9 of 21
9. Question
Why are compound exercises favored over isolation exercises?
- Compound exercises target multiple muscle groups
- Compound exercise often require core engagement for stability
- Energy expenditure is higher for compound exercises
- All of these answer are correct
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Question 10 of 21
10. Question
Which of the following is NOT an example of a compound exercise?
- Hamstring curl
- Squat
- Bench press
- Shoulder press
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Question 11 of 21
11. Question
Which of the following is NOT an example of an isolation exercise
- Lat pulldown
- Biceps curl
- Triceps extension
- Forward shoulder raise
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Question 12 of 21
12. Question
Performing equal work in agonist and antagonist muscle groups is essential for avoiding ________________________?
- Muscular imbalances
- Muscle strain
- Sprains
- Muscular atrophy
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Question 13 of 21
13. Question
Which of the following is true regarding exercise order?
- Compound movements should be performed first
- Olympic lifts and power exercises should be done last
- Lower body should be trained after upper body
- None of these are true
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Question 14 of 21
14. Question
Plyometric training is a type of training designed to improve ?
- Power
- Strength
- Endurance
- Hypertrophy
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Question 15 of 21
15. Question
The goal of plyometric training is to reduce the time from eccentric to concentric contraction, which is also called the?
- stretch-shortening-cycle
- eccentric-concentric-cycle
- pull-push-cycle
- pull-push-cycle
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Question 16 of 21
16. Question
In addition to muscular power, plyometric training can improve which of the following?
- Neuromusucular control
- Tissue tensile strength
- Metabolic efficiency
- All of these are correct
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Question 17 of 21
17. Question
What is functional training?
- Training that uses exercises that emulate movements done during activities of daily life.
- Training that consists of very fast movements with heavy weights
- Training that attempts to improve muscle strength by using very little weight and a high amount of repetitions
- None of these are correct
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Question 18 of 21
18. Question
Which of the following is NOT true about circuit training?
- Rest periods are short
- It is designed to stress the cardiovascular system to a higher degree than traditional resistance training
- It is the most effective way to improve muscle strength
- It can permit performance of a high amount of work in a short period of time
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Question 19 of 21
19. Question
Which of the following is a correct definition of a superset?
- Alternating sets of two different exercises
- Alternating repetitions of two different exercises
- Performing an exercise to failure, then reducing the weight and performing the exercise to failure again
- Using a very low weight in order to perform a very high number of repetitions within a set
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Question 20 of 21
20. Question
Which of the following is NOT a reason to use periodization?
- To overcome plateaus by varying the resistance training stimulus
- To prevent fatigue
- To allow resistance training to be performed more frequently
- All of these answers are reasons to use periodization
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Question 21 of 21
21. Question
Which of the following is NOT true regarding gender differences?
- Relative strength is similar between men and women
- Relative power is similar between men and woman
- Relative muscle mass is similar between men and women
- Each of these answers is incorrect
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ACSM Guidelines for Resistance Exercise Prescription

ACSM Guidelines for Resistance Exercise Prescription

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