Program Design and Periodization Flashcards

What is a 'superset' in resistance training?

Answer: Performing two exercises back-to-back with minimal rest

A superset involves performing two exercises consecutively with little to no rest between them, increasing training density and time efficiency.

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

Answer: The total amount of work performed (sets × reps × load)

Training volume is the total amount of mechanical work performed, typically calculated as sets multiplied by repetitions multiplied by load.

Which of the following best describes linear periodization?

Answer: Progressively increasing intensity while decreasing volume over a training cycle

Linear periodization involves a predictable progression where intensity increases and volume decreases over successive mesocycles, moving from endurance to strength to power.

What is the recommended rest period between sets when training for maximum strength?

Answer: 2–5 minutes

Strength training requires 2–5 minutes of rest between sets to allow near-complete phosphocreatine resynthesis and CNS recovery for maximum force production.

What is the purpose of a 'deload week' in a periodized program?

Answer: To intentionally reduce training stress and allow recovery and adaptation

A deload week involves intentionally reducing volume and/or intensity to allow the body to recover, adapt, and consolidate gains before the next training block.

Which FITT variable is most directly manipulated to progress a cardiovascular training program for a beginner?

Answer: Time (Duration)

For beginners, increasing exercise duration (time) is the safest initial progression because it builds aerobic base without the injury risk of prematurely increasing intensity.