CFP Exercise Programming & Technique 2 — Questions and Answers
Question 1: Which principle states that training adaptations are specific to the type of exercise performed?
- Progressive overload
- Specificity (SAID) (Correct answer)
- Reversibility
- Variation
Correct answer: Specificity (SAID)
The SAID principle (Specific Adaptations to Imposed Demands) means the body adapts precisely to the type of stress placed on it.
Question 2: A client performs a barbell squat but allows their knees to cave inward (valgus collapse). Which muscle group is most likely weak?
- Hip flexors
- Hip abductors and external rotators (Correct answer)
- Ankle dorsiflexors
- Lumbar erectors
Correct answer: Hip abductors and external rotators
Knee valgus during squatting is commonly caused by weakness in the hip abductors and external rotators, particularly gluteus medius.
Question 3: What is the primary energy system used during a 400-meter sprint race?
- ATP-PC (phosphagen) system
- Aerobic oxidative system
- Glycolytic (lactic acid) system (Correct answer)
- Beta-oxidation pathway
Correct answer: Glycolytic (lactic acid) system
A 400-meter sprint lasting approximately 45–60 seconds primarily relies on the glycolytic system, which produces energy via anaerobic glycolysis.
Question 4: When programming plyometric training, which variable should be tracked to manage volume and reduce injury risk?
- Total time under tension
- Number of foot contacts (Correct answer)
- Heart rate reserve
- Repetition maximum (RM)
Correct answer: Number of foot contacts
Plyometric volume is quantified by foot contacts (ground contacts), which directly measures the impact load placed on the musculoskeletal system.
Question 5: A client wants to improve muscular endurance. Which rep range and rest interval combination is most appropriate?
- 1–5 reps, 3–5 min rest
- 6–12 reps, 60–90 sec rest
- 15+ reps, 30 sec or less rest (Correct answer)
- 8–10 reps, 2–3 min rest
Correct answer: 15+ reps, 30 sec or less rest
Muscular endurance training uses higher rep ranges (15+) with short rest periods to stress the oxidative energy system and delay fatigue.
Question 6: During a proper deadlift setup, where should the bar be positioned relative to the lifter's body?
- About 6 inches in front of the shins
- Directly over the mid-foot, touching the shins
- Directly over the mid-foot, about 1 inch from the shins (Correct answer)
- Behind the heels for optimal leverage
Correct answer: Directly over the mid-foot, about 1 inch from the shins
The bar should start over the mid-foot (approximately 1 inch from the shins) to optimize leverage and allow a vertical bar path during the lift.
Question 7: Which training method involves alternating between two exercises for opposing muscle groups with minimal rest?
- Circuit training
- Superset (antagonist pairing) (Correct answer)
- Pyramid training
- Drop sets
Correct answer: Superset (antagonist pairing)
Antagonist supersets pair exercises for opposing muscle groups (e.g., biceps/triceps), allowing one muscle to recover while the other works.
CFP Exercise Programming & Technique 2
Which principle states that training adaptations are specific to the type of exercise performed?