ACSM Certification Exercise Prescription d d d d
And Implementation Exam Questions With d d d d d
Verified Answers d
components of an optimal exercise prescription - d d d d d d d
-cardiorespiratory fitness
d d d d d d d d d d d d d d d
-muscular strength and endurance d d d
-flexibility
-body composition d
-neuromotor fitness d
components of an exercise training session - d d d d d d d
-warm up: 5-10 minutes of light to moderate intensity cardiorespiratory and
d d d d d d d d d d d d d d d d d d d d d d d d d
muscular endurance activities d d d
-conditioning: 20-60 minutes of aerobic, resistance, neuromotor, and/or sports activities
d d d d d d d d d
-cool down: 5-10 mind d d d
-stretching: 10 min after warm up or cool down d d d d d d d d
Very light Intensity -
d d d d
<30 %HRR or %VO2R
d d d d d d d d d d d d d d d d d
<57 %HRmax d
<37 %vo2max d
RPE <9 d
<2 MET d
<30 %1RM d
light intensity -
d d d
30-39 %HRR or %VO2R
d d d d d d d d d d d d d d d d d
57-63 %HRmax d
37-45 %vo2max d
RPE 9-11 d
2-2.9 MET d
30-49 %1RM d
moderate intensity - d d d
40-59 %HRR or %V02R
d d d d d d d d d d d d d d d d d
64-76% HRmax d
46-63 %VO2max d d
12-13 RPE d
3-5.9 MET d
50-69 %1RM d
vigorous intensity - d d d
1|Page
, 60-89 %HRR or VO2R
d d d d d d d d d d d d d d d d d
77-95 %HRmax d
64-90 %VO2max d
14-17 RPE d
6-8.7 MET d
70-84 %1RM d
near maximal to maximal intensity -
d d d d d d
>90 %HRR or VO2R
d d d d d d d d d d d d d d d d d
>96 %HRmax d
d>91 %VO2max d
d>18 RPE d
d> 8.8 MET
d d
d>85 %1RM d
methods of estimating intensity of cardiorespiratory and resistance exercise -
d d d d d d d d d d d d d d
d d d d d d d d d d
what methods of exercise intensity are recommended and why -
d d d d d d d d d d
HRR, VO2R, and threshold (ventilatory threshold and respiratory compensation
d d d d d d d d d d d d d d d d d d d d d d d
point)
-exercise intensity can be underestimated or overestimated when using an HR-dependent
d d d d d d d d d d d
method (%HRmax) or vo2 (%vo2max) d d d d d
-direct measurement of physiologic responses to exercise through graded cardiopulmonary
d d d d d d d d d d
exercise test is preferred method d d d d
measured or estimated measures of absolute exercise intensity -
d d d d d d d d d
-caloric expenditure (kcal/min)
d d d d d d d d d d d d d d d d
-absolute oxygen uptake (ml*min or L*min) d d d d d
-METs
why can absolute measures of exercise intensity result in misclassification of exercise
d d d d d d d d d d d d
intensity - d d
they do not take into account individual factors such as body weight, sex, and fitness
d d d d d d d d d d d d d d d d d d d d d d d d d d d d d
level
exercise intensity using HRR method - d d d d d d
target HR = [(HRmax-HRrest) * intensity desired] + HRrest
d d d d d d d d d d d d d d d d d d d d d d
exercise intensity using VO2R method - d d d d d d
target vo2r = [(vo2max-vo2rest) * intensity desired] + vo2rest
d d d d d d d d d d d d d d d d d d d d d d
exercise intensity using HR method - d d d d d d
target HR = HRmax * % intensity desired
d d d d d d d d d d d d d d d d d d d d d
exercise intensity using vo2 method - d d d d d d
target vo2 = vo2max * % intensity desired
d d d d d d d d d d d d d d d d d d d d d
exercise intensity using MET method - d d d d d d
target MET = (vo2max / 3.5 ml/kg/min) * % intensity desired
d d d d d d d d d d d d d d d d d d d d d d d d
2|Page
,when would plotting HR and VO2 be useful to determine target HR -
d d d d d d d d d d d d d
-when prescribing exercise in individuals who take medications such as B blockers
d d d d d d d d d d d d d d d d d d d d d d d d d d
or who have chronic disease or health conditions such as diabetes mellitus or atherosclerotic
d d d d d d d d d d d d d d
CVD that alters HR response to exercise
d d d d d d
how to determine target HR using graph to plot HR and vo2 -
d d d d d d d d d d d d d
-plot HR from exercise test up to vo2max
d d d d d d d d d d d d d d d d d d d d d
-draw line best fit d d d d
-calculate % desired vo2max (ex 50%-80%) d d d d d
-find HR that corresponds to the desired %vo2max
d d d d d d d
recommended amount of time of exercise per day - d d d d d d d d d
30-60 min/day of moderate
d d d d d d d d d d d d d d d d d
20-60 min/day of vigorous d d d
speeds associated with walking metabolic equation -
d d d d d d d
1.9-3.7 mph
d d d d d d d d d d d d d d d
(50-100 m/min) d
speeds associated with running metabolic equation -
d d d d d d d
>5 mph
d d d d d d d d d d d d d d d
(134 m/min) d
conversion of mph to m/min - d d d d d d
1 mph = 26.8 m/min
d d d d d d d d d d d d d d d d d d
what unit is step height in metabolic equation -
d d d d d d d d d
m
d d d d d d d d d d d d d d
inches to cm conversion - d d d d d
1 in = 2.54 cm
d d d d d d d d d d d d d d d d d d
kg*m/min to watts - d d d d
1 kg*m*min = 0.164 W
d d d d d d d d d d d d d d d d d d
W to kgm/min -
d d d d
1 W = 6.12 kg*m/min
d d d d d d d d d d d d d d d d d d
LO2/min to kcal/min - d d d d
1 Lo2 = 5 kcal/min
d d d d d d d d d d d d d d d d d d
MET to ml/kg/min - d d d d
1 MET = 3.5 ml/kg/min
d d d d d d d d d d d d d d d d d d
work rate (kg*m/min) is calculated as -
d d d d d d d
resistance (kg) * distance per revolution of flywheel (6m) * pedal frequency/min
d d d d d d d d d d d d d d d d d d d d d d d d d
what is vo2 at rest -
d d d d d d
3.5 ml/kg/min
d d d d d d d d d d d d d d d
3|Page
, what kind of exercise is recommended to improve CRF -
d d d d d d d d d d
rhymes, aerobic type exercises involving large muscle groups
d d d d d d d d d d d d d d d d d d d d d
type A exercises -
d d d d
-recommended for all adults
d d d d d d d d d d d d d d d d d
-require little skill to perform d d d d d
-intensity can be easily modified to accommodate wide range of physical fitness levels
d d d d d d d d d d d d
-ex: walking, leisurely cycling, water aerobics, slow dancing
d d d d d d d
type B exercises -
d d d d
-performed at vigorous intensity, require little skill, and recommended for
d d d d d d d d d d d d d d d d d d d d d d d d
individuals who are at least of average physical fitness and who have been doing some
d d d d d d d d d d d d d d d
exercise on a regular basis d d d d d
-ex: jogging, running, rowing, aerobics, spinning, elliptical, stepping, fast dancing
d d d d d d d d d
type C exercises -
d d d d
-require skill to perform and are best for individuals who have reasonably developed
d d d d d d d d d d d d d d d d d d d d d d d d d d d
motor skills and physical fitness to perform exercises safely
d d d d d d d d d
-ex: swimming, cross country skiing, skating
d d d d d
type D exercises -
d d d d
-recreational sports that can improve physical fitness but are generally recommended
d d d d d d d d d d d d d d d d d d d d d d d d
das ancillary physical activities performed in addition to recommended conditioning physical
d d d d d d d d d d d
activities d
-recommended for individuals who possess adequate motor skills and physical fitness to
d d d d d d d d d d d d
perform the sport d d d
-ex: racquet sports, basketball, soccer, hiking
d d d d d
what is used to estimate exercise volume -
d d d d d d d d
MET-min/week
d d d d d d d d d d d d d d
kcal/week
METs to kcal/min - d d d d
kcal/min = [(METs * 3.5 ml/kg/min * body weight in kg) / 1000] * 5
d d d d d d d d d d d d d d d d d d d d d d d d d d d d
How many MET-minutes/week of physical activity is recommended for general health
d d d d d d d d d d d
benefits? - d d
500-1000 MET-min/week
d d d d d d d d d d d d d d d d
*target volume for an exercise program
d d d d d d
*equal to 1000 kcal/week of moderate intensity PA; intensity of 3-5.9 METs; and 10 MET-
d d d d d d d d d d d d d d
hr/week
how many steps per day is recommended based on pedometer -
d d d d d d d d d d d
7000
d d d d d d d d d d d d d d
what is the recommended rate of progression for an exercise program for an average adult -
d d d d d d d d d d d d d d d d
increase of 5-10 minutes every 1-2 weeks over the first 4-6 weeks
d d d d d d d d d d d d d d d d d d d d d d d d d
frequency of resistance training - d d d d d
2-3 days/week
d d d d d d d d d d d d d d d
4|Page
And Implementation Exam Questions With d d d d d
Verified Answers d
components of an optimal exercise prescription - d d d d d d d
-cardiorespiratory fitness
d d d d d d d d d d d d d d d
-muscular strength and endurance d d d
-flexibility
-body composition d
-neuromotor fitness d
components of an exercise training session - d d d d d d d
-warm up: 5-10 minutes of light to moderate intensity cardiorespiratory and
d d d d d d d d d d d d d d d d d d d d d d d d d
muscular endurance activities d d d
-conditioning: 20-60 minutes of aerobic, resistance, neuromotor, and/or sports activities
d d d d d d d d d
-cool down: 5-10 mind d d d
-stretching: 10 min after warm up or cool down d d d d d d d d
Very light Intensity -
d d d d
<30 %HRR or %VO2R
d d d d d d d d d d d d d d d d d
<57 %HRmax d
<37 %vo2max d
RPE <9 d
<2 MET d
<30 %1RM d
light intensity -
d d d
30-39 %HRR or %VO2R
d d d d d d d d d d d d d d d d d
57-63 %HRmax d
37-45 %vo2max d
RPE 9-11 d
2-2.9 MET d
30-49 %1RM d
moderate intensity - d d d
40-59 %HRR or %V02R
d d d d d d d d d d d d d d d d d
64-76% HRmax d
46-63 %VO2max d d
12-13 RPE d
3-5.9 MET d
50-69 %1RM d
vigorous intensity - d d d
1|Page
, 60-89 %HRR or VO2R
d d d d d d d d d d d d d d d d d
77-95 %HRmax d
64-90 %VO2max d
14-17 RPE d
6-8.7 MET d
70-84 %1RM d
near maximal to maximal intensity -
d d d d d d
>90 %HRR or VO2R
d d d d d d d d d d d d d d d d d
>96 %HRmax d
d>91 %VO2max d
d>18 RPE d
d> 8.8 MET
d d
d>85 %1RM d
methods of estimating intensity of cardiorespiratory and resistance exercise -
d d d d d d d d d d d d d d
d d d d d d d d d d
what methods of exercise intensity are recommended and why -
d d d d d d d d d d
HRR, VO2R, and threshold (ventilatory threshold and respiratory compensation
d d d d d d d d d d d d d d d d d d d d d d d
point)
-exercise intensity can be underestimated or overestimated when using an HR-dependent
d d d d d d d d d d d
method (%HRmax) or vo2 (%vo2max) d d d d d
-direct measurement of physiologic responses to exercise through graded cardiopulmonary
d d d d d d d d d d
exercise test is preferred method d d d d
measured or estimated measures of absolute exercise intensity -
d d d d d d d d d
-caloric expenditure (kcal/min)
d d d d d d d d d d d d d d d d
-absolute oxygen uptake (ml*min or L*min) d d d d d
-METs
why can absolute measures of exercise intensity result in misclassification of exercise
d d d d d d d d d d d d
intensity - d d
they do not take into account individual factors such as body weight, sex, and fitness
d d d d d d d d d d d d d d d d d d d d d d d d d d d d d
level
exercise intensity using HRR method - d d d d d d
target HR = [(HRmax-HRrest) * intensity desired] + HRrest
d d d d d d d d d d d d d d d d d d d d d d
exercise intensity using VO2R method - d d d d d d
target vo2r = [(vo2max-vo2rest) * intensity desired] + vo2rest
d d d d d d d d d d d d d d d d d d d d d d
exercise intensity using HR method - d d d d d d
target HR = HRmax * % intensity desired
d d d d d d d d d d d d d d d d d d d d d
exercise intensity using vo2 method - d d d d d d
target vo2 = vo2max * % intensity desired
d d d d d d d d d d d d d d d d d d d d d
exercise intensity using MET method - d d d d d d
target MET = (vo2max / 3.5 ml/kg/min) * % intensity desired
d d d d d d d d d d d d d d d d d d d d d d d d
2|Page
,when would plotting HR and VO2 be useful to determine target HR -
d d d d d d d d d d d d d
-when prescribing exercise in individuals who take medications such as B blockers
d d d d d d d d d d d d d d d d d d d d d d d d d d
or who have chronic disease or health conditions such as diabetes mellitus or atherosclerotic
d d d d d d d d d d d d d d
CVD that alters HR response to exercise
d d d d d d
how to determine target HR using graph to plot HR and vo2 -
d d d d d d d d d d d d d
-plot HR from exercise test up to vo2max
d d d d d d d d d d d d d d d d d d d d d
-draw line best fit d d d d
-calculate % desired vo2max (ex 50%-80%) d d d d d
-find HR that corresponds to the desired %vo2max
d d d d d d d
recommended amount of time of exercise per day - d d d d d d d d d
30-60 min/day of moderate
d d d d d d d d d d d d d d d d d
20-60 min/day of vigorous d d d
speeds associated with walking metabolic equation -
d d d d d d d
1.9-3.7 mph
d d d d d d d d d d d d d d d
(50-100 m/min) d
speeds associated with running metabolic equation -
d d d d d d d
>5 mph
d d d d d d d d d d d d d d d
(134 m/min) d
conversion of mph to m/min - d d d d d d
1 mph = 26.8 m/min
d d d d d d d d d d d d d d d d d d
what unit is step height in metabolic equation -
d d d d d d d d d
m
d d d d d d d d d d d d d d
inches to cm conversion - d d d d d
1 in = 2.54 cm
d d d d d d d d d d d d d d d d d d
kg*m/min to watts - d d d d
1 kg*m*min = 0.164 W
d d d d d d d d d d d d d d d d d d
W to kgm/min -
d d d d
1 W = 6.12 kg*m/min
d d d d d d d d d d d d d d d d d d
LO2/min to kcal/min - d d d d
1 Lo2 = 5 kcal/min
d d d d d d d d d d d d d d d d d d
MET to ml/kg/min - d d d d
1 MET = 3.5 ml/kg/min
d d d d d d d d d d d d d d d d d d
work rate (kg*m/min) is calculated as -
d d d d d d d
resistance (kg) * distance per revolution of flywheel (6m) * pedal frequency/min
d d d d d d d d d d d d d d d d d d d d d d d d d
what is vo2 at rest -
d d d d d d
3.5 ml/kg/min
d d d d d d d d d d d d d d d
3|Page
, what kind of exercise is recommended to improve CRF -
d d d d d d d d d d
rhymes, aerobic type exercises involving large muscle groups
d d d d d d d d d d d d d d d d d d d d d
type A exercises -
d d d d
-recommended for all adults
d d d d d d d d d d d d d d d d d
-require little skill to perform d d d d d
-intensity can be easily modified to accommodate wide range of physical fitness levels
d d d d d d d d d d d d
-ex: walking, leisurely cycling, water aerobics, slow dancing
d d d d d d d
type B exercises -
d d d d
-performed at vigorous intensity, require little skill, and recommended for
d d d d d d d d d d d d d d d d d d d d d d d d
individuals who are at least of average physical fitness and who have been doing some
d d d d d d d d d d d d d d d
exercise on a regular basis d d d d d
-ex: jogging, running, rowing, aerobics, spinning, elliptical, stepping, fast dancing
d d d d d d d d d
type C exercises -
d d d d
-require skill to perform and are best for individuals who have reasonably developed
d d d d d d d d d d d d d d d d d d d d d d d d d d d
motor skills and physical fitness to perform exercises safely
d d d d d d d d d
-ex: swimming, cross country skiing, skating
d d d d d
type D exercises -
d d d d
-recreational sports that can improve physical fitness but are generally recommended
d d d d d d d d d d d d d d d d d d d d d d d d
das ancillary physical activities performed in addition to recommended conditioning physical
d d d d d d d d d d d
activities d
-recommended for individuals who possess adequate motor skills and physical fitness to
d d d d d d d d d d d d
perform the sport d d d
-ex: racquet sports, basketball, soccer, hiking
d d d d d
what is used to estimate exercise volume -
d d d d d d d d
MET-min/week
d d d d d d d d d d d d d d
kcal/week
METs to kcal/min - d d d d
kcal/min = [(METs * 3.5 ml/kg/min * body weight in kg) / 1000] * 5
d d d d d d d d d d d d d d d d d d d d d d d d d d d d
How many MET-minutes/week of physical activity is recommended for general health
d d d d d d d d d d d
benefits? - d d
500-1000 MET-min/week
d d d d d d d d d d d d d d d d
*target volume for an exercise program
d d d d d d
*equal to 1000 kcal/week of moderate intensity PA; intensity of 3-5.9 METs; and 10 MET-
d d d d d d d d d d d d d d
hr/week
how many steps per day is recommended based on pedometer -
d d d d d d d d d d d
7000
d d d d d d d d d d d d d d
what is the recommended rate of progression for an exercise program for an average adult -
d d d d d d d d d d d d d d d d
increase of 5-10 minutes every 1-2 weeks over the first 4-6 weeks
d d d d d d d d d d d d d d d d d d d d d d d d d
frequency of resistance training - d d d d d
2-3 days/week
d d d d d d d d d d d d d d d
4|Page
