Program Design and Exercise Prescription Flashcards
7 cards from real AFAA practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Program Design and Exercise Prescription flashcards as text
Which of the following best describes the 'overload principle' in exercise programming?
Answer: Gradually increasing the demand placed on the body beyond what it is accustomed to
The overload principle states that the body must be challenged beyond its current capacity in order to stimulate physiological adaptation and improvement.
What is the purpose of a cool-down at the end of a group fitness class?
Answer: To gradually return heart rate and blood pressure to resting levels and reduce DOMS
The cool-down gradually decreases heart rate and blood pressure, helps remove metabolic waste, and may reduce the severity of delayed onset muscle soreness (DOMS).
For a healthy adult, how long should a typical moderate-intensity cardiovascular exercise session last according to general fitness guidelines?
Answer: 20–60 minutes
AFAA and ACSM recommend 20–60 minutes of continuous or accumulated moderate-intensity cardiovascular activity per session for fitness benefits.
Which of the following is a key benefit of incorporating flexibility training into a fitness program?
Answer: Improved joint range of motion and reduced injury risk
Flexibility training improves joint range of motion, reduces muscle tension, and can lower the risk of injury during physical activity.
When applying the progression principle, how should exercise intensity or volume be increased?
Answer: Gradually and incrementally to allow the body to adapt safely
The progression principle requires gradual, incremental increases in training load to allow safe physiological adaptation and prevent overuse injuries.
In exercise prescription, what is a MET (Metabolic Equivalent of Task) used to measure?
Answer: The energy cost of physical activity relative to resting metabolic rate
A MET represents the energy cost of an activity relative to resting metabolic rate, with 1 MET equal to resting oxygen consumption (~3.5 mL O₂/kg/min).
Which training variable should an AFAA instructor manipulate to help a participant break through a fitness plateau?
Answer: Adjust frequency, intensity, time, or type of exercise
Manipulating one or more FITT variables (frequency, intensity, time, or type) provides a new stimulus that challenges the body and helps overcome training plateaus.