NAFC Program Design and Periodization 3

Question 1

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

Accepted Answer

To increase core temperature, blood flow, and neuromuscular readiness

Answer

To burn maximum calories

Answer

To pre-fatigue muscles for greater gains

Answer

To test flexibility and range of motion

Question 2

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

Accepted Answer

High-Intensity Interval Training (HIIT)

Answer

Steady-state cardio

Answer

Circuit training

Answer

Continuous training

Question 3

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

Accepted Answer

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

Answer

Training must be identical to competition conditions

Answer

All athletes should follow the same training program

Answer

Training should be as varied as possible

Question 4

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

Accepted Answer

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

Answer

A scientifically validated mechanism for maximizing hypertrophy

Answer

The primary reason for changing exercises every session

Answer

A neurological condition caused by overtraining

Question 5

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

Accepted Answer

Static stretching

Answer

Ballistic stretching

Answer

Dynamic stretching

Answer

PNF stretching performed quickly

Question 6

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

Accepted Answer

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

Answer

30 minutes of moderate activity once per week

Answer

60 minutes of vigorous activity every day

Answer

20 minutes of light activity 3 days per week