NASM Program Design and Implementation 3 — Questions and Answers
Question 1: What does the FITTE-VP principle stand for in program design?
- Frequency, Intensity, Type, Time, Enjoyment, Volume, Progression (Correct answer)
- Form, Intensity, Tempo, Time, Endurance, Velocity, Power
- Frequency, Interval, Type, Tempo, Effort, Volume, Pattern
- Function, Intensity, Time, Type, Energy, Variation, Pace
Correct answer: Frequency, Intensity, Type, Time, Enjoyment, Volume, Progression
FITTE-VP stands for Frequency, Intensity, Type, Time, Enjoyment, Volume, and Progression.
Question 2: Phase 5 Power training pairs a heavy strength exercise with which type of movement?
- A static stretch
- An explosive, high-velocity exercise (Correct answer)
- A slow stabilization exercise
- An isolated isometric hold
Correct answer: An explosive, high-velocity exercise
Power supersets combine a heavy strength lift with an explosive movement to improve rate of force production.
Question 3: What is the recommended training intensity for Phase 3 Hypertrophy?
- 50-70% 1RM
- 75-85% 1RM (Correct answer)
- 85-100% 1RM
- 30-50% 1RM
Correct answer: 75-85% 1RM
Hypertrophy training uses 75-85% of 1RM with moderate-to-high volume to maximize muscle growth.
Question 4: Which acute variable describes the speed at which each repetition is performed?
- Volume
- Tempo (Correct answer)
- Frequency
- Intensity
Correct answer: Tempo
Tempo is the rate or speed at which each repetition is performed.
Question 5: How many repetitions are typically prescribed for Phase 5 Power training?
- 1-5 reps
- 12-20 reps
- 8-12 reps
- 1-10 reps depending on the exercise (Correct answer)
Correct 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.
Question 6: What is the primary purpose of periodization in program design?
- To avoid all rest periods
- To systematically vary training to optimize results and prevent overtraining (Correct answer)
- To keep every variable constant
- To focus only on cardio
Correct 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.
Question 7: A client wanting general fitness and fat loss should typically begin in which OPT phase?
- Phase 4 Maximal Strength
- Phase 5 Power
- Phase 1 Stabilization Endurance (Correct answer)
- Phase 3 Hypertrophy
Correct answer: Phase 1 Stabilization Endurance
Most clients, including general fitness clients, begin in Phase 1 to build a foundation of stability and movement quality.
NASM Program Design and Implementation 3
What does the FITTE-VP principle stand for in program design?