Program Design and Training Principles Flashcards

What does the FITT principle stand for?

Answer: Frequency, Intensity, Time, Type

The FITT principle refers to Frequency, Intensity, Time, and Type — the four key variables of an exercise program.

What is the principle of progressive overload?

Answer: Gradually increasing the stress placed on the body to promote adaptation

Progressive overload involves systematically increasing training demand over time to continue producing fitness adaptations.

Which training variable refers to the number of times an exercise is performed in a set?

Answer: Repetitions

Repetitions (reps) refer to the number of times a single exercise movement is performed consecutively.

What is periodization in strength training?

Answer: Systematic variation of training variables over time to optimize performance

Periodization involves planned variation of volume, intensity, and frequency to maximize long-term performance and prevent overtraining.

Which rep range is typically associated with developing muscular endurance?

Answer: 15+ repetitions with light load

High repetition ranges (15+) with lighter loads are generally used to target muscular endurance adaptations.

What is a superset in resistance training?

Answer: Two exercises performed back-to-back with minimal rest

A superset involves performing two exercises consecutively with little to no rest between them.