NAFC Program Design and Periodization 2

Question 1

What is a 'superset' in resistance training?

Accepted Answer

Performing two exercises back-to-back with minimal rest

Answer

Performing an exercise with maximum weight for one rep

Answer

A set that exceeds 20 repetitions

Answer

Three exercises performed consecutively in a circuit

Question 2

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

Accepted Answer

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

Answer

The loudness of music during training

Answer

The duration of each individual set

Answer

The number of training days per week

Question 3

Which of the following best describes linear periodization?

Accepted Answer

Progressively increasing intensity while decreasing volume over a training cycle

Answer

Varying intensity and volume randomly each session

Answer

Keeping all variables constant throughout the program

Answer

Alternating between upper and lower body workouts

Question 4

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

Accepted Answer

2–5 minutes

Answer

15–30 seconds

Answer

30–60 seconds

Answer

10–15 minutes

Question 5

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

Accepted Answer

To intentionally reduce training stress and allow recovery and adaptation

Answer

To test maximum strength levels

Answer

To introduce new exercises to the program

Answer

To increase training frequency temporarily

Question 6

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

Accepted Answer

Time (Duration)

Answer

Frequency

Answer

Intensity

Answer

Type