ACE Personal Trainer Practice Exam

What is the recommended number of sets and reps for muscular endurance training?

1. 5 sets of 8-10 reps

2. 2 sets of 15-20 reps

3. 3 sets of 12-16 reps

4. 4 sets of 6-8 reps

The correct answer is: 3 sets of 12-16 reps

For muscular endurance training, the primary aim is to develop the ability of muscles to sustain activity over an extended period. The recommended approach to achieve this goal typically involves performing a higher number of repetitions with lighter weights. The choice that suggests 3 sets of 12-16 repetitions is aligned with this aim, as it emphasizes a moderate volume that helps build endurance while still providing enough stimulus to induce adaptations in muscle fibers. This rep range encourages fatigue across a longer duration, making it ideal for improving the muscles' ability to perform repeated contractions without fatigue. In contrast, other choices either indicate a lower number of repetitions with fewer sets, which leans more towards strength training, or have fewer reps that do not sufficiently challenge the endurance aspect. Therefore, selecting 3 sets of 12-16 reps is the best fit for developing muscular endurance.