CFP Exercise Programming & Technique 3 — Questions and Answers
Question 1: What does RPE stand for in exercise programming, and what scale is most commonly used?
- Rate of Perceived Exertion; Borg 6–20 scale (Correct answer)
- Relative Performance Estimate; 1–10 scale
- Repetition Performance Evaluation; 0–100 scale
- Rate of Progressive Exercise; Borg 1–10 scale
Correct answer: Rate of Perceived Exertion; Borg 6–20 scale
RPE stands for Rate of Perceived Exertion and is most commonly measured using the Borg 6–20 scale, where 6 = no exertion and 20 = maximal exertion.
Question 2: A fitness professional notices a client consistently hyperextends their lumbar spine during overhead pressing. What is the most likely cause?
- Weak deltoids
- Limited thoracic mobility or tight hip flexors (Correct answer)
- Overactive hamstrings
- Tight ankle dorsiflexors
Correct answer: Limited thoracic mobility or tight hip flexors
Lumbar hyperextension during overhead pressing is typically caused by limited thoracic extension mobility or tight hip flexors anteriorly tilting the pelvis.
Question 3: What is the recommended warm-up sequence before a heavy resistance training session?
- Static stretch → dynamic warm-up → sport-specific activation
- Dynamic warm-up → activation exercises → movement prep (Correct answer)
- Foam rolling → static stretch → heavy lifting
- Cardio only for 20 minutes
Correct answer: Dynamic warm-up → activation exercises → movement prep
An effective warm-up progresses from general dynamic movement to specific activation exercises and movement preparation matching the upcoming training demands.
Question 4: Which of the following best describes the concept of 'periodization' in a training program?
- Performing the same workout every session for consistency
- Systematically varying training variables over time to optimize performance and recovery (Correct answer)
- Increasing weight by 5% every single session
- Training one muscle group per day in a split routine
Correct answer: Systematically varying training variables over time to optimize performance and recovery
Periodization is the systematic manipulation of training variables (volume, intensity, frequency) over planned time periods to maximize adaptations and prevent overtraining.
Question 5: During a push-up, a client's hips sag toward the floor. Which muscle group is most likely insufficient?
- Pectoralis major
- Anterior deltoid
- Core stabilizers (transverse abdominis, obliques) (Correct answer)
- Triceps brachii
Correct answer: Core stabilizers (transverse abdominis, obliques)
Hip sagging during push-ups indicates insufficient core stabilization, particularly the transverse abdominis and obliques that maintain a rigid torso.
Question 6: What is the primary benefit of performing compound (multi-joint) exercises before isolation (single-joint) exercises in a resistance training session?
- Compound movements are safer when fatigue is high
- Isolation exercises require more mental focus
- Compound movements require more neural drive and should be performed when fresh (Correct answer)
- Isolation exercises elevate core temperature more effectively
Correct answer: Compound movements require more neural drive and should be performed when fresh
Compound movements require greater neuromuscular coordination and heavier loads, so they should be prioritized early in a session before fatigue compromises performance.
Question 7: A client is transitioning from the hypertrophy phase to a strength phase. How should the programming change?
- Increase reps to 15–20, decrease weight
- Decrease reps (1–6), increase load, increase rest periods (Correct answer)
- Maintain the same reps but shorten rest to 30 seconds
- Switch to bodyweight exercises only
Correct answer: Decrease reps (1–6), increase load, increase rest periods
Moving from hypertrophy to strength phase involves reducing repetitions (1–6), using heavier loads, and extending rest periods (3–5 minutes) to allow full neural recovery.
CFP Exercise Programming & Technique 3
What does RPE stand for in exercise programming, and what scale is most commonly used?