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Program Design and Implementation Flashcards

7 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 Program Design and Implementation flashcards as text

  1. What does the FITTE-VP principle stand for in program design?

    Answer: Frequency, Intensity, Type, Time, Enjoyment, Volume, Progression

    FITTE-VP stands for Frequency, Intensity, Type, Time, Enjoyment, Volume, and Progression.

  2. Phase 5 Power training pairs a heavy strength exercise with which type of movement?

    Answer: An explosive, high-velocity exercise

    Power supersets combine a heavy strength lift with an explosive movement to improve rate of force production.

  3. What is the recommended training intensity for Phase 3 Hypertrophy?

    Answer: 75-85% 1RM

    Hypertrophy training uses 75-85% of 1RM with moderate-to-high volume to maximize muscle growth.

  4. Which acute variable describes the speed at which each repetition is performed?

    Answer: Tempo

    Tempo is the rate or speed at which each repetition is performed.

  5. How many repetitions are typically prescribed for Phase 5 Power training?

    Answer: 1-10 reps depending on the exercise

    Power training uses 1-5 reps for strength exercises and 8-10 reps for explosive movements within the superset.

  6. What is the primary purpose of periodization in program design?

    Answer: To systematically vary training to optimize results and prevent overtraining

    Periodization systematically organizes and varies training variables to maximize adaptations and reduce overtraining risk.

  7. A client wanting general fitness and fat loss should typically begin in which OPT phase?

    Answer: Phase 1 Stabilization Endurance

    Most clients, including general fitness clients, begin in Phase 1 to build a foundation of stability and movement quality.