NAFC Program Design and Training Principles 2 — Questions and Answers
Question 1: What is the recommended rest period for strength training (1–5 rep max efforts)?
- 3–5 minutes (Correct answer)
- 30–60 seconds
- 1–2 minutes
- Less than 30 seconds
Correct answer: 3–5 minutes
Heavy strength training requires 3–5 minutes of rest between sets to allow full ATP-PCr system recovery.
Question 2: Which principle states that training benefits are lost when training stops?
- Reversibility (detraining) (Correct answer)
- Specificity
- Overload
- Individuality
Correct answer: Reversibility (detraining)
The principle of reversibility states that fitness adaptations diminish when the training stimulus is removed.
Question 3: What does the SAID principle stand for?
- Specific Adaptation to Imposed Demands (Correct answer)
- Sustained Aerobic Interval Design
- Strength And Interval Development
- Systematic Approach to Increased Difficulty
Correct answer: Specific Adaptation to Imposed Demands
SAID stands for Specific Adaptation to Imposed Demands, meaning the body adapts specifically to the type of stress placed on it.
Question 4: What is 1RM in resistance training?
- One-repetition maximum — the most weight lifted for one full rep (Correct answer)
- The first repetition of a set
- One-minute rest between sets
- One resistance machine exercise
Correct answer: One-repetition maximum — the most weight lifted for one full rep
1RM is the maximum amount of weight an individual can lift for exactly one repetition with proper form.
Question 5: Which type of muscle action occurs when the muscle lengthens under tension?
- Eccentric (Correct answer)
- Concentric
- Isometric
- Isotonic
Correct answer: Eccentric
Eccentric muscle action occurs when the muscle generates force while lengthening, such as lowering a weight during a bicep curl.
Question 6: What training goal is best served by 3–4 sets of 8–12 repetitions at moderate intensity?
- Hypertrophy (muscle size) (Correct answer)
- Maximal strength
- Muscular endurance
- Power development
Correct answer: Hypertrophy (muscle size)
The 8–12 rep range at moderate load (67–85% 1RM) is the classic protocol for stimulating muscle hypertrophy.
NAFC Program Design and Training Principles 2
What is the recommended rest period for strength training (1–5 rep max efforts)?