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 component of the FITT principle refers to whether an exercise is aerobic, anaerobic, or resistance-based?
Answer: Type
The 'Type' component of FITT refers to the mode or kind of exercise performed, such as aerobic, resistance, or flexibility training.
For muscular endurance goals, which repetition and set range is most commonly recommended?
Answer: 12–20+ reps, 2–3 sets at lower loads
Muscular endurance training typically involves higher repetitions (12–20+) with lighter loads and 2–3 sets, promoting the muscle's ability to sustain repeated contractions.
What is the recommended minimum rest interval between training the same muscle group on consecutive days for untrained individuals?
Answer: 24–48 hours
At least 24–48 hours of rest between sessions targeting the same muscle group allows for adequate muscle repair and reduces the risk of overtraining.
Which of the following best describes a well-structured group fitness class sequence?
Answer: Warm-up → cardiovascular training → muscular conditioning → cool-down and stretch
A well-structured class follows: warm-up, cardiovascular training, muscular conditioning, then cool-down and stretching to ensure safe transitions between intensity levels.
When using the Karvonen (Heart Rate Reserve) method to calculate a target heart rate, which two values are required?
Answer: Resting heart rate and maximum heart rate
The Karvonen formula uses resting heart rate and maximum heart rate to calculate heart rate reserve, then applies a desired intensity percentage to find the target heart rate.
Which phase of a periodized training program is typically characterized by high volume and low intensity?
Answer: Hypertrophy/base-building phase
The hypertrophy or base-building phase uses high training volume with moderate-to-low intensity to build a foundational level of muscular size and endurance.
According to AFAA program design principles, which of the following is considered the MOST important factor when selecting exercises for a beginner client?
Answer: Safety and proper movement mechanics
For beginners, safety and learning proper movement mechanics are paramount to prevent injury and establish correct movement patterns before progressing to more challenging exercises.