Exercise Program Progression Flashcards
7 cards from real ACE practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Exercise Program Progression flashcards as text
A client's initial cardio assessment shows a VO2max of 28 mL/kg/min. After 12 weeks, it improves to 34 mL/kg/min. This improvement is primarily due to:
Answer: Central and peripheral cardiovascular adaptations from progressive training
VO2max improvements result from central adaptations (increased stroke volume and cardiac output) and peripheral adaptations (increased mitochondrial density and oxygen extraction).
ACE recommends using the Rate of Perceived Exertion (RPE) scale to guide intensity progression. At what RPE range does moderate-intensity aerobic training typically fall?
Answer: 4–6 (moderate)
Moderate-intensity aerobic exercise corresponds to an RPE of 4–6 on the 10-point Borg CR10 scale, representing a 'somewhat hard' effort.
What is the recommended weekly aerobic exercise duration for general health benefits according to ACSM/ACE guidelines?
Answer: 75 minutes of vigorous activity OR 150 minutes of moderate activity
ACSM and ACE both recommend 150 minutes/week of moderate intensity OR 75 minutes/week of vigorous aerobic activity for general health.
A trainer progressively increases a client's plank hold from 20 seconds to 60 seconds over 6 weeks. Which type of progression does this represent?
Answer: Volume progression via time under tension
Extending the duration of an isometric hold increases time under tension and represents a volume-based progression without changing load or exercise complexity.
When introducing plyometric training to an intermediate client, which parameter should be prioritized FIRST for safe progression?
Answer: Landing mechanics and ground contact quality
Safe plyometric progression requires mastering landing mechanics first to reduce injury risk before increasing volume, intensity, or complexity.
A client has been doing 3 sets of 10 reps of bench press at 135 lb for 4 weeks without difficulty. The BEST immediate progression strategy is:
Answer: Add 5–10 lb to the bar and maintain 3 sets of 10 reps
A small, controlled load increase (5–10 lb) while maintaining set and rep structure is the most straightforward and effective progressive overload strategy.
Specificity of training (SAID principle) means a trainer should:
Answer: Design progressions that mimic the demands of the client's sport or goal
The SAID principle (Specific Adaptation to Imposed Demands) dictates that the body adapts specifically to the type of stress applied, so programs must match the client's goals.