Program Design and Periodization Flashcards

What is the primary purpose of a warm-up before exercise?

Answer: To increase core temperature, blood flow, and neuromuscular readiness

A warm-up gradually raises core temperature, increases blood flow to working muscles, and primes the neuromuscular system to reduce injury risk and improve performance.

Which training method involves alternating between periods of high-intensity effort and active or passive recovery?

Answer: High-Intensity Interval Training (HIIT)

HIIT alternates between near-maximal intensity work intervals and recovery periods, improving both aerobic and anaerobic fitness efficiently.

What does the term 'specificity' mean as a training principle?

Answer: The body adapts specifically to the type of stress placed upon it

The principle of specificity (SAID principle) states that the body will adapt specifically to the demands imposed upon it, so training should mimic the desired outcome.

What is 'muscle confusion' and how does NAFC view it as a training concept?

Answer: A marketing term; progressive overload and periodization are the evidence-based drivers of adaptation

Muscle confusion is a marketing concept; research supports progressive overload and systematic periodization—not random variation—as the true drivers of muscle adaptation.

Which type of stretching is most appropriate immediately after a resistance training session?

Answer: Static stretching

Static stretching post-workout takes advantage of elevated muscle temperature to improve flexibility and promote recovery while muscles are warm.

What is the recommended weekly physical activity guideline for adults from the U.S. Department of Health and Human Services?

Answer: 75 minutes of vigorous or 150 minutes of moderate aerobic activity plus 2 days of muscle-strengthening

The U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, plus muscle-strengthening activities on 2 or more days.