Program Design and Periodization Flashcards

What does the principle of 'progressive overload' require?

Answer: Gradually increasing training stress to continue adaptation

Progressive overload requires systematically increasing training volume, intensity, or frequency over time to continually challenge the body and drive adaptation.

What is the primary goal of the 'stabilization endurance' phase in NAFC program design?

Answer: Developing postural control, joint stability, and neuromuscular efficiency

The stabilization endurance phase focuses on building postural control, proprioception, and neuromuscular efficiency as the foundation for all subsequent training phases.

Which training variable refers to the number of repetitions completed per set?

Answer: Repetition range

Repetition range defines how many times an exercise is performed consecutively per set, and is adjusted based on training goals such as endurance, hypertrophy, or strength.

How is training intensity typically expressed in resistance training?

Answer: Percentage of one-repetition maximum (%1RM)

Training intensity in resistance training is most commonly expressed as a percentage of the maximum weight a person can lift for one repetition (%1RM).

What is 'periodization' in the context of fitness program design?

Answer: Systematically varying training variables over time to optimize performance and prevent overtraining

Periodization is the planned, systematic variation of training volume and intensity over time, organized into macrocycles, mesocycles, and microcycles to maximize adaptation.

Which rep range is most associated with muscular hypertrophy training?

Answer: 6–12 reps

The 6–12 rep range at moderate to heavy loads (67–85% 1RM) produces the optimal combination of mechanical tension and metabolic stress for muscle hypertrophy.