NAFC Program Design and Training Principles 2

Question 1

What is the recommended rest period for strength training (1–5 rep max efforts)?

Accepted Answer

3–5 minutes

Answer

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?

Accepted Answer

Reversibility (detraining)

Answer

The principle of reversibility states that fitness adaptations diminish when the training stimulus is removed.

Question 3

What does the SAID principle stand for?

Accepted Answer

Specific Adaptation to Imposed Demands

Answer

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?

Accepted Answer

One-repetition maximum — the most weight lifted for one full rep

Answer

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?

Accepted Answer

Eccentric

Answer

Eccentric muscle action occurs when the muscle generates force while lengthening, such as lowering a weight during a bicep curl.

NAFC - National Association for Fitness Certification Practice Test