CFP Exercise Programming & Technique 2

Question 1

Which principle states that training adaptations are specific to the type of exercise performed?

Accepted Answer

Specificity (SAID)

Answer

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?

Accepted Answer

Hip abductors and external rotators

Answer

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?

Accepted Answer

Glycolytic (lactic acid) system

Answer

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?

Accepted Answer

Number of foot contacts

Answer

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?

Accepted Answer

15+ reps, 30 sec or less rest

Answer

Muscular endurance training uses higher rep ranges (15+) with short rest periods to stress the oxidative energy system and delay fatigue.

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