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NASM Certified Personal Trainer · Program Design

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NASM Certified Personal Trainer Acute Variables and Progression Summary

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About 6 of 20 Program Design questions (30%)

The training choices a trainer controls and the principles that guide how the body adapts.

Acute Variables and Progression: must-know points

  • Acute variables include reps, sets, intensity, tempo, rest, and exercise selection.
  • Progressive overload gradually raises the demands of training.
  • The SAID principle says the body adapts to the specific demands placed on it.
  • The general adaptation syndrome has alarm, resistance development, and exhaustion stages.

Acute Variables and Progression: 7 sample questions

Practice questionReviewedProgram Design › Acute Variables and Progression★★★★☆

Question 1. What does progressive overload mean?

  1. ① Doing the same workout every session
  2. ② Gradually increasing the demands of training over time
  3. ③ Using very long rests every set
  4. ④ Lifting the heaviest weight in the first session
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Answer: ② Gradually increasing the demands of training over time

Key point: Progressive overload = gradually raise demands

To keep improving, the demands of training must rise slowly over time, for example more weight, reps, or sets.

Wrong choices

  • Doing the same workout every session: The body stops adapting without change.
  • Using very long rests every set: Rest alone does not increase the demand.
  • Lifting the heaviest weight in the first session: The load should rise gradually.
Practice questionReviewedProgram Design › Acute Variables and Progression★★★★☆

Question 2. Which of these is an acute variable of program design?

  1. ① Resting heart rate
  2. ② Tempo
  3. ③ Client's age
  4. ④ Body weight
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Answer: ② Tempo

Key point: Acute variables: reps, sets, intensity, tempo, rest

Acute variables are the training choices a trainer can change, such as reps, sets, intensity, tempo, rest, and exercise selection.

Wrong choices

  • Resting heart rate: This is an assessment measure, not a program variable.
  • Client's age: This is client information, not a variable.
  • Body weight: This is an assessment measure, not a variable.
Practice questionReviewedProgram Design › Acute Variables and Progression★★★★☆

Question 3. Which acute variable describes how hard an exercise is, such as the weight lifted?

  1. ① Tempo
  2. ② Rest interval
  3. ③ Exercise selection
  4. ④ Intensity
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Answer: ④ Intensity

Key point: Intensity = how hard

Intensity is the effort or load of an exercise, such as the amount of weight.

Wrong choices

  • Tempo: Tempo is the speed of each repetition.
  • Rest interval: Rest interval is the time between sets.
  • Exercise selection: Exercise selection is which exercises are chosen.
Practice questionReviewedProgram Design › Acute Variables and Progression★★★★☆

Question 4. Which principle says that the body adapts specifically to the demands placed on it?

  1. ① Reciprocal inhibition
  2. ② Autogenic inhibition
  3. ③ Length-tension relationship
  4. ④ SAID principle
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Answer: ④ SAID principle

Key point: SAID = specific adaptation to imposed demands

SAID means Specific Adaptation to Imposed Demands. A program should match the goal the client wants to reach.

Wrong choices

  • Reciprocal inhibition: This is a nervous system response between opposing muscles.
  • Autogenic inhibition: This is a muscle relaxation reflex.
  • Length-tension relationship: This describes how muscle length affects force.
Practice questionReviewedProgram Design › Acute Variables and Progression★★★★☆

Question 5. In the general adaptation syndrome, which stage is the body's first reaction to a new stress?

  1. ① Resistance development
  2. ② Exhaustion
  3. ③ Alarm reaction
  4. ④ Recovery
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Answer: ③ Alarm reaction

Key point: GAS first stage = alarm reaction

The alarm reaction is the first stage, when the body first meets a new stress.

Wrong choices

  • Resistance development: Resistance development is when the body adapts.
  • Exhaustion: Exhaustion occurs when stress is too much for too long.
  • Recovery: Recovery is not one of the three stages.
Practice questionReviewedProgram Design › Acute Variables and Progression★★★★☆

Question 6. In the general adaptation syndrome, which stage is when the body adapts to the stress placed on it?

  1. ① Alarm reaction
  2. ② Exhaustion
  3. ③ Resistance development
  4. ④ Detraining
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Answer: ③ Resistance development

Key point: GAS stages: alarm, resistance, exhaustion

The general adaptation syndrome has three stages: alarm reaction, resistance development, and exhaustion. Adaptation happens in resistance development.

Wrong choices

  • Alarm reaction: This is the first, stressed response.
  • Exhaustion: This happens when stress is too much for too long.
  • Detraining: This is not a stage of the model.
Practice questionReviewedProgram Design › Acute Variables and Progression★★★★☆

Question 7. Which rest interval is typical for Phase 4, Maximal Strength?

  1. ① 0 to 30 seconds
  2. ② 0 to 60 seconds
  3. ③ 3 to 5 minutes
  4. ④ 60 to 90 seconds
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Answer: ③ 3 to 5 minutes

Key point: Maximal strength: long rest, 3-5 min

Heavy loads need long recovery, so Phase 4 uses rests of about 3 to 5 minutes.

Wrong choices

  • 0 to 30 seconds: This is far too short for heavy loads.
  • 0 to 60 seconds: This is shorter than needed for heavy loads.
  • 60 to 90 seconds: This is too short for heavy lifts.

Test yourself.

Acute Variables and Progression: 5 questions →Program Design: 5 questions →