NAFC Program Design and Training Principles

Question 1

What does the FITT principle stand for?

Accepted Answer

Frequency, Intensity, Time, Type

Answer

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?

Accepted Answer

Gradually increasing the stress placed on the body to promote adaptation

Answer

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?

Accepted Answer

Repetitions

Answer

Repetitions (reps) refer to the number of times a single exercise movement is performed consecutively.

Question 4

What is periodization in strength training?

Accepted Answer

Systematic variation of training variables over time to optimize performance

Answer

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?

Accepted Answer

15+ repetitions with light load

Answer

High repetition ranges (15+) with lighter loads are generally used to target muscular endurance adaptations.

NAFC - National Association for Fitness Certification Practice Test