ACSM Resistance Training 1 — Questions and Answers
Question 1: According to ACSM guidelines, what repetition range is recommended for muscular hypertrophy in resistance training?
- 1–5 repetitions
- 6–12 repetitions (Correct answer)
- 15–20 repetitions
- 20–30 repetitions
Correct answer: 6–12 repetitions
ACSM recommends 6–12 repetitions per set at 67–85% of 1RM to maximize muscular hypertrophy.
Question 2: What is the definition of one-repetition maximum (1RM)?
- The maximum weight lifted for 10 repetitions
- The greatest load that can be lifted through a full range of motion one time (Correct answer)
- The average weight used across an entire workout session
- The minimum weight needed to produce a training effect
Correct answer: The greatest load that can be lifted through a full range of motion one time
1RM is the greatest amount of weight that can be successfully lifted through a complete range of motion for exactly one repetition.
Question 3: Which type of muscle contraction occurs when the muscle produces force while lengthening?
- Concentric contraction
- Isometric contraction
- Eccentric contraction (Correct answer)
- Isokinetic contraction
Correct answer: Eccentric contraction
An eccentric contraction involves the muscle generating tension while elongating under an external load, such as lowering a weight during a bicep curl.
Question 4: According to ACSM, how many days per week of resistance training are recommended for most healthy adults?
- 1 day per week
- 2–3 days per week per muscle group (Correct answer)
- 5–6 days per week per muscle group
- Every day of the week
Correct answer: 2–3 days per week per muscle group
ACSM recommends training each major muscle group 2–3 days per week with at least 48 hours of rest between sessions for the same muscle group.
Question 5: What is the principle of progressive overload in resistance training?
- Performing the same workload every session to build consistency
- Gradually increasing training demands over time to continue eliciting adaptation (Correct answer)
- Reducing intensity every few weeks to allow recovery
- Alternating between high and low volumes each session
Correct answer: Gradually increasing training demands over time to continue eliciting adaptation
Progressive overload requires systematically increasing training stimuli (load, volume, or frequency) so muscles continue to adapt beyond their current capacity.
Question 6: What rest interval does ACSM recommend between sets when training for muscular strength?
- Less than 30 seconds
- 30–60 seconds
- 2–5 minutes (Correct answer)
- 8–10 minutes
Correct answer: 2–5 minutes
ACSM recommends 2–5 minutes of rest between sets for muscular strength training to allow sufficient ATP and phosphocreatine resynthesis.
Question 7: Which resistance training variable refers to the total amount of work performed, typically calculated as sets × reps × load?
- Intensity
- Volume (Correct answer)
- Frequency
- Density
Correct answer: Volume
Volume in resistance training is quantified as the total number of sets multiplied by repetitions multiplied by the load lifted, representing the overall training workload.
ACSM Resistance Training 1
According to ACSM guidelines, what repetition range is recommended for muscular hypertrophy in resistance training?