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

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

Question 2

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

Accepted Answer

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

Answer

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

Question 3

Which of the following best describes linear periodization?

Accepted Answer

Progressively increasing intensity while decreasing volume over a training cycle

Answer

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

Question 4

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

Accepted Answer

2–5 minutes

Answer

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

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

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.

NAFC - National Association for Fitness Certification Practice Test

NAFC - National Association for Fitness Certification Practice Test

NAFC Program Design and Periodization 2