Fitness Lessons Workout Program Design 2 — Questions and Answers
Question 1: What is the FITT principle in exercise programming?
- Frequency, Intensity, Time, Type — four variables used to design and modify exercise programs (Correct answer)
- Fat, Iron, Tissue, Training
- Flexibility, Intervals, Timing, Technique
- Force, Intensity, Training, Total volume
Correct answer: Frequency, Intensity, Time, Type — four variables used to design and modify exercise programs
The FITT principle (Frequency, Intensity, Time, Type) provides a framework for structuring and progressing exercise programs.
Question 2: What is a 'full-body workout' design approach?
- Training all major muscle groups in a single session (Correct answer)
- Training only one muscle group per session
- Performing only cardio exercises
- Separating upper and lower body each session
Correct answer: Training all major muscle groups in a single session
Full-body workouts target all major muscle groups within one session, allowing higher weekly training frequency for each muscle group.
Question 3: What is 'functional training' in the context of fitness?
- Exercises that mimic real-life movement patterns to improve everyday performance (Correct answer)
- Training only with machines
- Performing only Olympic weightlifting
- Isolating single muscles in each exercise
Correct answer: Exercises that mimic real-life movement patterns to improve everyday performance
Functional training uses movements that replicate everyday activities (lifting, pushing, pulling, rotating) to improve real-world physical capability.
Question 4: What is the purpose of an 'exercise order' in a training session?
- To prioritize exercises requiring the most energy and technique early in the session (Correct answer)
- To do easy exercises first and hard ones last
- To alternate between exercises randomly
- To perform all isolation exercises before compound movements
Correct answer: To prioritize exercises requiring the most energy and technique early in the session
Exercises demanding the highest neuromuscular demands (compound, Olympic lifts) are typically placed early in the session when energy and focus are highest.
Question 5: What is a 'drop set'?
- Performing a set to failure, then immediately reducing weight and continuing for more reps (Correct answer)
- Dropping a weight accidentally
- Reducing reps each set while increasing weight
- Ending a workout early
Correct answer: Performing a set to failure, then immediately reducing weight and continuing for more reps
Drop sets extend a set past failure by reducing the load immediately and continuing with more repetitions to maximize muscle fatigue.
Question 6: What does 'RPE 8' mean in training context?
- An effort level where approximately 2 repetitions remain before failure (Correct answer)
- Maximum all-out effort with nothing left
- 50% of maximum effort
- A heart rate of 80 bpm
Correct answer: An effort level where approximately 2 repetitions remain before failure
On the RPE (Rate of Perceived Exertion) scale for resistance training, an RPE of 8 means two reps in reserve before reaching technical failure.
Fitness Lessons Workout Program Design 2
What is the FITT principle in exercise programming?