ACSM Exercise Prescription 4 — Questions and Answers
Question 1: Which of the following best describes the principle of specificity in exercise prescription?
- Training should increase in difficulty over time
- Adaptations are specific to the type of exercise performed (Correct answer)
- Each session should target all fitness components equally
- Individuals respond identically to the same training stimulus
Correct answer: Adaptations are specific to the type of exercise performed
The principle of specificity states that physiological adaptations are specific to the type, intensity, and mode of exercise performed.
Question 2: A client with type 2 diabetes is prescribed aerobic exercise. ACSM recommends they avoid gaps in training longer than how many consecutive days to maintain insulin sensitivity?
- 7 days
- 2 consecutive days (Correct answer)
- 5 days
- 10 days
Correct answer: 2 consecutive days
ACSM recommends that individuals with type 2 diabetes exercise on no more than 2 consecutive days without exercise to sustain insulin sensitivity benefits.
Question 3: What is the recommended static stretch hold duration according to ACSM guidelines for most adults?
- 5-10 seconds
- 10-30 seconds (Correct answer)
- 45-60 seconds
- 2-3 minutes
Correct answer: 10-30 seconds
ACSM recommends holding static stretches for 10-30 seconds per repetition for most adults to effectively improve flexibility.
Question 4: For a client with obesity (BMI 35), ACSM recommends an initial aerobic exercise goal of approximately how many MET-minutes per week?
- ≥1,000 MET-min/week (Correct answer)
- ≥500 MET-min/week
- ≥2,500 MET-min/week
- ≥200 MET-min/week
Correct answer: ≥1,000 MET-min/week
ACSM recommends that individuals with obesity target at least 1,000 MET-min/week to support weight management.
Question 5: Which component of the warm-up is most critical for preparing the cardiovascular system before vigorous aerobic exercise?
- Static stretching
- Gradual intensity increase in the target exercise mode (Correct answer)
- Foam rolling
- Maximal effort sprint
Correct answer: Gradual intensity increase in the target exercise mode
A gradual increase in exercise intensity using the same mode as the main workout optimally prepares the cardiovascular system.
Question 6: An athlete's 1-RM bench press is 200 lbs. To prescribe hypertrophy-focused training, ACSM recommends a load of approximately:
- 100 lbs (50% 1-RM)
- 130-160 lbs (65-80% 1-RM) (Correct answer)
- 180-190 lbs (90-95% 1-RM)
- 50-70 lbs (25-35% 1-RM)
Correct answer: 130-160 lbs (65-80% 1-RM)
Hypertrophy training targets 65-80% of 1-RM, corresponding to roughly 130-160 lbs on a 200-lb 1-RM.
Question 7: What does ACSM identify as the most important factor for long-term exercise adherence in the general population?
- Exercise intensity above lactate threshold
- Enjoyment and social support (Correct answer)
- Tracking VO2max quarterly
- Competing in organized events
Correct answer: Enjoyment and social support
ACSM identifies enjoyment of the activity and social support as the strongest predictors of long-term exercise adherence.
ACSM Exercise Prescription 4
Which of the following best describes the principle of specificity in exercise prescription?