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ACSM Domain 2: Exercise Programming
and Implementation fully solved 2023
What is the underlying principle behind Specificity of Training? *Principles of Resistance Training Programs - correct answer Only the muscles that are trained will adapt and change in response. Explain Progressive Overload. *Principles of Resistance Training Programs - correct answer As the body adapts to a given stimulus, an increase in stimulus is required for further adaptations and improvements. Increased resistance or volume is necessary to ensure progressive overload. *Progression in an exercise program is best tracked & measured by recording all training sessions using FITT-VP principles and periodically reevaluating clients to assess changes in fitness status. What does the Variation in Training principle state? *Principles of Resistance Training Programs - correct answer No program should be used without changing the exercise stimulus over time. Explain Periodization. *Principles of Resistance Training Programs - correct answer Periodization is the phasic manipulation of training variables (volume, intensity, frequency, rest intervals) as a means of optimizing desired physiological outcomes while reducing the incidence of overtraining. Periodization allows for optimal training and recovery time. What are the SAID principles? *Principles of Resistance Training Programs - correct answer Specific Adaptations to Imposed Demands
Microcycle *Term Definitions - correct answer The smallest raining cycle time frame in a periodization program. This cycle usually lasts from 1-4 weeks in length and focuses on one workout variable in that phase. Mesocycle *Term Definitions - correct answer This is the middle cycle time frame in a Periodization training program. Combining Mesocycles usually results in the larger Macrocycle, of which there are 4-6 in a year. Macrocycle *Term Definitions - correct answer A Macrocycle is the largest training-cycle time frame of a Periodization program. This cycle consists of the combined Mircro and Mesocycles. One calendar year is an example of a Macrocycle. Multi-joint exercise *Term Definitions - correct answer An exercise that involves two or more muscle groups and joints (e.g., deadlifts, bench press, and squats) Single-joint exercise *Term Definitions - correct answer Isolated muscle group exercises that involve one joint movement (e.g., bicep curls, knee extensions, and leg curls) Unilateral *Term Definitions - correct answer Exercises or movements that involve one limb (e.g., one-arm bicep curl) Bilateral *Term Definitions - correct answer Exercises or movements that involve both limbs (e.g., bench press) Push exercises *Term Definitions - correct answer Exercises involving the push muscle groups (e.g., bench press, squats, and abduction)
Plyometric Training *Advanced Resistance Training Programs - correct answer Explosive exercises that target power development. These exercises begin with a quick stretch of the muscle fibers (eccentric phase) followed by a fast shortening of the same muscle fibers (concentric phase). Some examples are jump lunges, box jumps, and sprints. Linear Periodization *Advanced Resistance Training Programs - correct answer Steady linear increase of intensity of a program. A traditional linear increase program includes the following four phases:
- Hypertrophy Phase (high volume, short rest periods)
- Strength and Power phase (reduced volume but increased resistance and rest periods)
- Peak Phase (low volume but high resistance and longer rest periods)
- Recovery (low volume and low resistance) Nonlinear Periodization *Advanced Resistance Training Programs - correct answer Allows for variation in intensity and volume over the course of a training program What is the recommended order of exercises? - correct answer 1. Large muscle groups before small muscle groups
- Multi joint before single joint
- Alternate push/pull exercises for total body sessions
- Alternate upper body/lower body exercises for total body sessions
- Explosive, plyometric type exercises before basic strength and single joint
- Exercises for priority, weak areas before exercises for strong areas
- Most intense to least intense Strength *Reps, sets, resistance & rest periods necessary for desired outcomes
**Information listed below is for novice & intermediate individuals. Advanced individuals may require additional Frequency, Intensity, Time and Volume in order to obtain progressive results. - correct answer Load: 60-70% of 1RM Reps: 8-12 reps Sets: 1-3 sets per exercise Rest: 2-3 min. for core lifts/1-2 min for assistance exercises (extended rest periods may be necessary) Hypertrophy *Reps, sets, resistance & rest periods necessary for desired outcomes - correct answer Load: 70-85% of 1RM Reps: 8-12 reps to momentary muscle failure Sets: 1-3 sets per exercise Rests: 1-2 minutes (short rest periods) Power *Reps, sets, resistance & rest periods necessary for desired outcomes - correct answer Load: 30-60% 1RM for upper body; 0-60% for lower body Reps: 3-6 reps (NOT to momentary muscle failure) Sets: 1-3 reps per exercise Rest: 2-3 minutes for primary exercises; 1-2 minutes for assistance exercises Endurance *Reps, sets, resistance & rest periods necessary for desired outcomes - correct answer Load: less than 1% of 1RM Reps: 10-25 reps Sets: 2-4 sets per exercise Rest: 30 sec - 1 min. (very short rest periods)
*Training Considerations - correct answer This condition is often a sign of overtraining and happens when the rapid breakdown of muscle tissue results in the release of intramuscular proteins (myoglobin, myosin protein) into the bloodstream. This could be extremely harmful to the kidneys and can result in kidney failure or even death in extreme cases. Valsalva Maneuver *Training Considerations - correct answer Moderate forceful exhalation against a closed airway (e.g., close mouth and pinch nose shut) while pressing out as if blowing up balloon. The Valsalva Maneuver is commonly used in exercises like power lifting to stabilize the trunk during exercises like the squat and deadlift. The Valsalva Maneuver should be avoided by the general population because it increases intra-abdominal pressure, blood pressure, and heart rate. This can be dangerous by inhibiting a person's cardiac output and cause dizziness or fainting. Transfer Specificity *Training Considerations - correct answer All training programs should be developed to meet each client's specific needs. Each resistance exercise has a certain amount of transfer to another activity. Sports specific exercises should transfer specificity at the highest rate possible; however, transfer is only 100% transferred when performing the exact task (e.g., playing basketball, baseball, soccer, etc.). Static *Stretching Techniques - correct answer Slowly move into the position of the stretch, then hold at point of tightness for 10-30 seconds. Repeat 2-4 times to accumulate a total of 60 seconds per stretch. Dynamic *Stretching Techniques - correct answer Move body parts through a full ROM while gradually increasing the speed and/or reach of that movement in a controlled manner progressing from smaller to larger ROM. Great to use during warm up or cool down. Ballistic
*Stretching Techniques - correct answer Involves a bouncy or jerky type movement to reach the muscle's full ROM. Ballistic stretching is NOT appropriate for the general population. Passive *Stretching Techniques - correct answer The person stretching is not actively involved. The person assumes a position then holds it with another body part, assistance from a partner, or training apparatus. Proprioceptive Neuromuscular Facilitation (PNF) *Stretching Techniques - correct answer Involves both stretching and contracting the targeted muscle group. Once in a position, a person holds for 20-75% voluntary contraction for 3-6 seconds, followed by 10-30 seconds of assisted stretch. Which three types of stretching improve ROM? *Stretching Techniques - correct answer 1. Static
- Dynamic
- Proprioceptive Neuromuscular Facilitation (PNF) How often should stretching be performed? *Stretching Techniques - correct answer 2-3 times a week, but is most effective when it is performed daily. Activities of Daily Living (ADL) *Stretching Techniques - correct answer Activities of Daily Living are a basic daily tasks such as self care or household chores. One's ability to perform these tasks can be correlated with balance, postural control, and joint mobility. Flexibility training along with resistance exercises can help to improve ROM within joints as well as increase balance and postural stability. What is biomechanics? *Movements of major muscle groups (Biomechanics) - correct answer Biomechanics is the study of motion and the causes of motion in all living things. Biomechanical principles should be used during common physical activities such as walking, running, lifting and carrying objects as well as resistance training.
