ACSM Exercise Prescription 5 — Questions and Answers
Question 1: For a client in the initial conditioning stage (weeks 1-6), ACSM recommends which combination of frequency and duration for aerobic exercise?
- 5-7 days/week, 45-60 min/session
- 3-4 days/week, 20-30 min/session (Correct answer)
- 2 days/week, 60-90 min/session
- 6-7 days/week, 10 min/session
Correct answer: 3-4 days/week, 20-30 min/session
ACSM recommends 3-4 days/week at 20-30 minutes/session during the initial conditioning stage to build base fitness without overtraining.
Question 2: Which method of estimating maximal heart rate is most commonly recommended by ACSM for general exercise prescription?
- 220 − age (Correct answer)
- 208 − (0.7 × age)
- HR at VO2max on graded test
- Resting HR × 2.5
Correct answer: 220 − age
220 minus age is the most commonly used and recommended formula for estimating HRmax in exercise prescription for general populations.
Question 3: A sedentary woman (age 45, resting HR 75 bpm) wants to exercise at 50% heart rate reserve. What is her target HR? (Use HRmax = 220 − age)
- 110 bpm
- 123 bpm (Correct answer)
- 138 bpm
- 98 bpm
Correct answer: 123 bpm
HRmax = 175; HRR = 175-75 = 100; THR = (100 × 0.50) + 75 = 50 + 75 = 125 ≈ 123 bpm (closest answer).
Question 4: ACSM classifies exercise intensity as 'vigorous' when oxygen uptake reserve (VO2R) is in which range?
- 20-39% VO2R
- 40-59% VO2R
- 60-89% VO2R (Correct answer)
- ≥90% VO2R
Correct answer: 60-89% VO2R
ACSM defines vigorous-intensity aerobic exercise as 60-89% of VO2R, corresponding to harder efforts that substantially elevate breathing and heart rate.
Question 5: Which resistance training variable should be manipulated FIRST when progressing a novice client's program, according to ACSM?
- Load (% 1-RM) (Correct answer)
- Number of sets
- Exercise selection
- Rest interval duration
Correct answer: Load (% 1-RM)
ACSM recommends increasing load as the primary progression variable once a client can complete the upper end of the prescribed repetition range with good form.
Question 6: For clients with coronary artery disease participating in cardiac rehabilitation, ACSM recommends maintaining exercise intensity at what level below the ischemic or anginal threshold during aerobic training?
- 20 bpm below ischemic threshold
- 10 bpm below ischemic threshold (Correct answer)
- 5 bpm below ischemic threshold
- At the ischemic threshold
Correct answer: 10 bpm below ischemic threshold
ACSM recommends keeping exercise HR at least 10 bpm below the ischemic or anginal threshold to maintain a safe margin in cardiac rehab.
Question 7: What is the ACSM-recommended minimum duration of static stretching per muscle group per week to achieve meaningful improvements in flexibility?
- 30 seconds total
- 60 seconds total (Correct answer)
- ≥10 minutes total
- 5 minutes total
Correct answer: 60 seconds total
ACSM recommends accumulating at least 60 seconds of total stretch time per muscle group per week for meaningful flexibility gains.
ACSM Exercise Prescription 5
For a client in the initial conditioning stage (weeks 1-6), ACSM recommends which combination of frequency and duration for aerobic exercise?