Fitness Lessons Workout Program Design 1 — Questions and Answers
Question 1: What does 'training frequency' refer to in program design?
- How often a muscle group or movement pattern is trained per week (Correct answer)
- The speed of each repetition
- The total weight lifted in a session
- The number of exercises per workout
Correct answer: How often a muscle group or movement pattern is trained per week
Training frequency refers to how often a particular muscle group or movement pattern is stimulated within a given training week.
Question 2: What is a 'push/pull/legs' training split?
- Organizing workouts by movement pattern: push muscles, pull muscles, and leg muscles trained on separate days (Correct answer)
- Doing all exercises in one session
- Training the upper body and lower body in the same workout always
- Only training three muscle groups ever
Correct answer: Organizing workouts by movement pattern: push muscles, pull muscles, and leg muscles trained on separate days
The push/pull/legs split separates training by movement type: push day (chest, shoulders, triceps), pull day (back, biceps), and leg day.
Question 3: What is 'training volume' in the context of workout design?
- Total amount of work performed, typically measured as sets × reps × load (Correct answer)
- Only the number of exercises
- The intensity of effort per set
- How loud the gym is
Correct answer: Total amount of work performed, typically measured as sets × reps × load
Training volume is the total workload, commonly expressed as sets × reps × weight, and is a key driver of muscle hypertrophy when adequate.
Question 4: What is the primary goal of an 'accumulation phase' in periodized training?
- Build work capacity through higher volume at moderate intensity (Correct answer)
- Maximize absolute strength with low reps
- Peak for competition with low volume
- Deload and recover from previous training
Correct answer: Build work capacity through higher volume at moderate intensity
The accumulation phase uses higher training volume at moderate intensity to develop a broad fitness base and increase work capacity.
Question 5: What does it mean to 'autoregulate' training?
- Adjusting training load and volume based on daily readiness rather than a fixed plan (Correct answer)
- Always following a rigid program regardless of fatigue
- Training the same load every session
- Using an app to schedule workouts
Correct answer: Adjusting training load and volume based on daily readiness rather than a fixed plan
Autoregulation adjusts training variables (weight, volume, intensity) based on how the athlete feels that day, accounting for fluctuating recovery and readiness.
Question 6: What is a 'unilateral exercise'?
- An exercise performed one limb at a time (Correct answer)
- An exercise using both arms simultaneously
- Any bilateral compound movement
- An exercise performed lying down
Correct answer: An exercise performed one limb at a time
Unilateral exercises work one limb at a time (e.g., single-leg squat, single-arm row), helping identify and correct strength imbalances.
Fitness Lessons Workout Program Design 1
What does 'training frequency' refer to in program design?