ACSM-CPT ACSM-CPT Resistance Training Techniques 1 — Questions and Answers
Question 1: What does the term '1-repetition maximum' (1RM) represent?
- The weight lifted for 10 repetitions
- The maximum load a person can lift for exactly one complete repetition (Correct answer)
- The average weight across a set of repetitions
- The minimum resistance needed to cause fatigue
Correct answer: The maximum load a person can lift for exactly one complete repetition
The 1RM is the maximum load a person can lift through the full range of motion for exactly one repetition with proper form.
Question 2: According to ACSM, which rep range is most associated with muscular hypertrophy?
- 1–5 reps
- 6–12 reps (Correct answer)
- 15–20 reps
- 25–30 reps
Correct answer: 6–12 reps
ACSM recommends 6–12 repetitions per set at moderate-to-high intensity (67–85% 1RM) as the primary range for maximizing muscular hypertrophy.
Question 3: Which training variable refers to the number of sets multiplied by the number of repetitions multiplied by the load?
- Intensity
- Frequency
- Volume (Correct answer)
- Density
Correct answer: Volume
Training volume is calculated as sets × reps × load and represents the total amount of work performed in a session or over a training period.
Question 4: What is the primary advantage of free weights over machines for resistance training?
- Safer for beginners
- Greater stabilizer muscle recruitment (Correct answer)
- Easier to learn proper form
- Better for isolated movements
Correct answer: Greater stabilizer muscle recruitment
Free weights require greater activation of stabilizing muscles because they do not constrain the movement path, resulting in more functional strength development.
Question 5: What is the recommended rest interval between sets when training for muscular strength?
- 15–30 seconds
- 30–60 seconds
- 2–5 minutes (Correct answer)
- 7–10 minutes
Correct answer: 2–5 minutes
ACSM recommends 2–5 minutes of rest between sets for strength training to allow adequate ATP-PCr system recovery for maximum force production.
Question 6: Which training technique involves performing two exercises back-to-back with no rest between them?
- Drop set
- Superset (Correct answer)
- Circuit training
- Pyramid set
Correct answer: Superset
A superset involves performing two exercises consecutively without a rest interval between them, often pairing agonist and antagonist muscle groups.
ACSM-CPT ACSM-CPT Resistance Training Techniques 1
What does the term '1-repetition maximum' (1RM) represent?