ACE Personal Trainer Practice Exam

What is a recommended strategy to prevent Delayed Onset Muscle Soreness (DOMS)?

1. Begin a high-intensity program immediately

2. Start a new training program gradually

3. Incorporate maximum eccentric exercise

4. Skip warm-up routines

The correct answer is: Start a new training program gradually

Starting a new training program gradually is an effective strategy to prevent Delayed Onset Muscle Soreness (DOMS). When individuals embark on a new training regimen, their muscles require time to adapt to the unfamiliar stresses and strains placed on them. Gradually increasing intensity, volume, or complexity allows the body to adjust, helping to minimize muscle damage and soreness. When introducing new exercises or increasing intensity too quickly, the risk for muscle strain and soreness increases, contributing to DOMS. Therefore, a progressive approach—such as slowly adding weight or more challenging exercises—helps facilitate a better adaptation process. The other strategies presented do not support the prevention of DOMS effectively. For instance, jumping into high-intensity programs or skipping warm-up routines can lead to increased muscle stress and a higher likelihood of soreness and injury. Incorporating maximum eccentric exercise without proper adaptation may also elevate the risk of injury and exacerbate muscle soreness, rather than preventing it.