AFAA Program Design and Exercise Prescription 1 — Questions and Answers
Question 1: According to AFAA guidelines, what is the recommended frequency of cardiovascular exercise per week for general health and fitness?
- 1–2 days
- 3–5 days (Correct answer)
- 6–7 days
- 2–3 days only on alternate days
Correct answer: 3–5 days
AFAA and ACSM recommend 3–5 days per week of cardiovascular exercise for improving and maintaining general health and fitness.
Question 2: Which principle of exercise prescription states that the body adapts specifically to the type of stress placed upon it?
- Overload principle
- Reversibility principle
- SAID principle (Correct answer)
- Progression principle
Correct answer: SAID principle
The SAID (Specific Adaptation to Imposed Demands) principle states that the body adapts specifically to the type of stress placed upon it.
Question 3: When designing a group fitness class, which component should typically be included FIRST in the class structure?
- Peak aerobic training
- Cool-down and stretching
- Warm-up (Correct answer)
- Muscular strength segment
Correct answer: Warm-up
The warm-up is always the first component, gradually increasing heart rate and preparing muscles and joints for the more intense workout that follows.
Question 4: What does the FITT principle stand for in exercise prescription?
- Frequency, Intensity, Time, Type (Correct answer)
- Force, Interval, Timing, Technique
- Flexibility, Intensity, Training, Technique
- Frequency, Interval, Time, Training
Correct answer: Frequency, Intensity, Time, Type
FITT stands for Frequency, Intensity, Time, and Type — the four key variables used when designing an exercise program.
Question 5: A beginner exerciser wants to improve cardiovascular endurance. Which intensity range (% of maximum heart rate) is most appropriate to start?
- 85–90%
- 70–85%
- 55–65% (Correct answer)
- 90–100%
Correct answer: 55–65%
Beginners should start at 55–65% of maximum heart rate, which is an appropriate lower-intensity range that allows safe adaptation without overexertion.
Question 6: Which method is used to estimate a participant's maximum heart rate using a simple formula?
- 220 minus resting heart rate
- 220 minus age (Correct answer)
- 200 minus weight in kg
- 180 plus age
Correct answer: 220 minus age
The most commonly used formula to estimate maximum heart rate is 220 minus age, though it is an approximation.
Question 7: In the context of resistance training program design, what does 'periodization' refer to?
- Exercising at the same intensity every session
- Systematically varying training variables over time to optimize performance and recovery (Correct answer)
- Performing all muscle groups in one session only
- Restricting training to specific periods of the year
Correct answer: Systematically varying training variables over time to optimize performance and recovery
Periodization is the systematic variation of training volume, intensity, and other variables over planned cycles to maximize performance gains and prevent overtraining.
AFAA Program Design and Exercise Prescription 1
According to AFAA guidelines, what is the recommended frequency of cardiovascular exercise per week for general health and fitness?