Gym Trainer Exercise Programming & Periodization 1 — Questions and Answers
Question 1: What does the acronym FITT stand for in exercise programming?
- Frequency, Intensity, Time, Type (Correct answer)
- Fatigue, Interval, Tension, Training
- Frequency, Interval, Threshold, Timing
- Force, Intensity, Time, Technique
Correct answer: Frequency, Intensity, Time, Type
FITT stands for Frequency, Intensity, Time, and Type — the four variables used to design exercise programs.
Question 2: Which periodization model organizes training into large blocks focusing on one quality at a time?
- Block periodization (Correct answer)
- Linear periodization
- Undulating periodization
- Concurrent periodization
Correct answer: Block periodization
Block periodization concentrates on developing one fitness quality per mesocycle before transitioning to the next.
Question 3: What is the recommended rest period between sets for maximal strength development (1–3 RM)?
- 3–5 minutes (Correct answer)
- 30–60 seconds
- 1–2 minutes
- 5–10 minutes
Correct answer: 3–5 minutes
Maximal strength training requires 3–5 minutes of rest to allow adequate ATP-PCr system recovery.
Question 4: In the NSCA rep range guidelines, hypertrophy is typically trained with how many reps per set?
- 6–12 (Correct answer)
- 1–5
- 13–20
- 20–30
Correct answer: 6–12
The 6–12 rep range at moderate intensity (67–85% 1RM) is optimal for muscle hypertrophy per NSCA guidelines.
Question 5: Which training principle states that the body must be progressively stressed beyond its current capacity to continue improving?
- Progressive overload (Correct answer)
- Specificity
- Reversibility
- Variation
Correct answer: Progressive overload
Progressive overload requires gradually increasing the training stimulus to force continued adaptation.
Question 6: What is a mesocycle in periodization?
- A training block lasting 3–6 weeks (Correct answer)
- A single training session
- A full year of training
- A single week of training
Correct answer: A training block lasting 3–6 weeks
A mesocycle is a medium-term training phase typically lasting 3–6 weeks with a specific training focus.
Gym Trainer Exercise Programming & Periodization 1
What does the acronym FITT stand for in exercise programming?