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

A warm-up gradually raises core temperature, increases blood flow to working muscles, and primes the neuromuscular system to reduce injury risk and improve performance.

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

HIIT alternates between near-maximal intensity work intervals and recovery periods, improving both aerobic and anaerobic fitness efficiently.

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

The principle of specificity (SAID principle) states that the body will adapt specifically to the demands imposed upon it, so training should mimic the desired outcome.

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

Muscle confusion is a marketing concept; research supports progressive overload and systematic periodization—not random variation—as the true drivers of muscle adaptation.

Question 5

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

Accepted Answer

Static stretching

Answer

Static stretching post-workout takes advantage of elevated muscle temperature to improve flexibility and promote recovery while muscles are warm.

NAFC - National Association for Fitness Certification Practice Test

NAFC - National Association for Fitness Certification Practice Test

NAFC Program Design and Periodization 3