ACSM Exercise Prescription 3 — Questions and Answers
Question 1: ACSM recommends that resistance training for general health should include exercises targeting how many major muscle groups?
- 2-4
- 8-10 (Correct answer)
- 5-6
- 12-15
Correct answer: 8-10
ACSM recommends training 8-10 major muscle groups per session to ensure comprehensive muscular development and balance.
Question 2: Which mode of flexibility training does ACSM consider most appropriate for post-exercise cool-down in the general population?
- Ballistic stretching
- Static stretching (Correct answer)
- PNF stretching
- Dynamic stretching
Correct answer: Static stretching
ACSM recommends static stretching during cool-down because muscles are warm, compliance is easy, and injury risk is low.
Question 3: For improving muscular endurance, ACSM recommends performing resistance exercises at what percentage of 1-RM?
- 80-90% 1-RM
- ≤50% 1-RM (Correct answer)
- 60-70% 1-RM
- 70-80% 1-RM
Correct answer: ≤50% 1-RM
ACSM recommends loads ≤50% 1-RM with higher repetitions (≥15) to target muscular endurance adaptations.
Question 4: What minimum weekly volume of moderate-intensity aerobic activity does ACSM recommend for substantial health benefits in adults?
- 75 minutes
- 150 minutes (Correct answer)
- 300 minutes
- 60 minutes
Correct answer: 150 minutes
ACSM recommends at least 150 minutes per week of moderate-intensity aerobic activity for substantial health benefits.
Question 5: During a graded exercise test, a client reaches 85% of age-predicted HRmax without symptoms. This endpoint is an example of which test criterion?
- Absolute contraindication endpoint
- Relative indication for stopping
- Submaximal termination criterion (Correct answer)
- Maximal volitional fatigue endpoint
Correct answer: Submaximal termination criterion
Reaching a pre-set submaximal HR target (e.g., 85% HRmax) is a standard submaximal termination criterion used in non-diagnostic tests.
Question 6: Which ACSM recommendation applies to the progression of aerobic exercise volume for a beginner?
- Increase intensity first, then frequency
- Increase volume no more than 10% per week (Correct answer)
- Double weekly volume every 2 weeks
- Increase duration and frequency simultaneously from week 1
Correct answer: Increase volume no more than 10% per week
ACSM advises progressing exercise volume gradually, generally no more than 10% per week, to reduce injury risk.
Question 7: In ACSM's neuromotor exercise recommendations, which activities are specifically highlighted for older adults to reduce fall risk?
- Maximal sprint intervals
- Balance, agility, and coordination exercises (Correct answer)
- Heavy compound lifts
- Aquatic aerobics only
Correct answer: Balance, agility, and coordination exercises
ACSM recommends neuromotor exercises emphasizing balance, agility, and coordination for older adults to reduce falls.
ACSM Exercise Prescription 3
ACSM recommends that resistance training for general health should include exercises targeting how many major muscle groups?