Fitness Lessons Workout Program Design

Question 1

What does 'training frequency' refer to in program design?

Accepted Answer

How often a muscle group or movement pattern is trained per week

Answer

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?

Accepted Answer

Organizing workouts by movement pattern: push muscles, pull muscles, and leg muscles trained on separate days

Answer

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?

Accepted Answer

Total amount of work performed, typically measured as sets × reps × load

Answer

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?

Accepted Answer

Build work capacity through higher volume at moderate intensity

Answer

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?

Accepted Answer

Adjusting training load and volume based on daily readiness rather than a fixed plan

Answer

Autoregulation adjusts training variables (weight, volume, intensity) based on how the athlete feels that day, accounting for fluctuating recovery and readiness.

Fitness Lessons Practice Test

Fitness Lessons Practice Test

Fitness Lessons Workout Program Design