Gym Trainer Exercise Programming & Periodization

Question 1

What does the acronym FITT stand for in exercise programming?

Accepted Answer

Frequency, Intensity, Time, Type

Answer

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?

Accepted Answer

Block periodization

Answer

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)?

Accepted Answer

3–5 minutes

Answer

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?

Accepted Answer

6–12

Answer

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?

Accepted Answer

Progressive overload

Answer

Progressive overload requires gradually increasing the training stimulus to force continued adaptation.

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