NAFC Program Design and Training Principles 1 — Questions and Answers
Question 1: What does the FITT principle stand for?
- Frequency, Intensity, Time, Type (Correct answer)
- Force, Interval, Tension, Technique
- Flexibility, Intensity, Training, Threshold
- Frequency, Interval, Tension, Type
Correct answer: Frequency, Intensity, Time, Type
The FITT principle refers to Frequency, Intensity, Time, and Type — the four key variables of an exercise program.
Question 2: What is the principle of progressive overload?
- Gradually increasing the stress placed on the body to promote adaptation (Correct answer)
- Keeping exercise variables constant for consistency
- Reducing training volume each week
- Alternating between high and low intensity workouts
Correct answer: Gradually increasing the stress placed on the body to promote adaptation
Progressive overload involves systematically increasing training demand over time to continue producing fitness adaptations.
Question 3: Which training variable refers to the number of times an exercise is performed in a set?
- Repetitions (Correct answer)
- Sets
- Rest interval
- Load
Correct answer: Repetitions
Repetitions (reps) refer to the number of times a single exercise movement is performed consecutively.
Question 4: What is periodization in strength training?
- Systematic variation of training variables over time to optimize performance (Correct answer)
- Performing the same workout every session
- Focusing exclusively on one muscle group
- Eliminating rest days from a training program
Correct answer: Systematic variation of training variables over time to optimize performance
Periodization involves planned variation of volume, intensity, and frequency to maximize long-term performance and prevent overtraining.
Question 5: Which rep range is typically associated with developing muscular endurance?
- 15+ repetitions with light load (Correct answer)
- 1–5 repetitions with heavy load
- 6–12 repetitions with moderate load
- 3–6 repetitions with maximal load
Correct answer: 15+ repetitions with light load
High repetition ranges (15+) with lighter loads are generally used to target muscular endurance adaptations.
Question 6: What is a superset in resistance training?
- Two exercises performed back-to-back with minimal rest (Correct answer)
- A single set performed at maximum weight
- Three or more exercises in a circuit
- A set lasting longer than 60 seconds
Correct answer: Two exercises performed back-to-back with minimal rest
A superset involves performing two exercises consecutively with little to no rest between them.
NAFC Program Design and Training Principles 1
What does the FITT principle stand for?