Program Design & Periodization Flashcards

What does 'RPE' stand for in training program design?

Answer: Rate of Perceived Exertion

RPE (Rate of Perceived Exertion) is a subjective scale used to gauge exercise intensity based on how hard the effort feels.

Which training principle states that the body adapts specifically to the demands placed upon it?

Answer: SAID principle

The SAID principle (Specific Adaptations to Imposed Demands) states that the body adapts specifically to the type, intensity, and volume of training stress applied.

What is the purpose of a deload week in a training program?

Answer: To reduce training volume/intensity and allow recovery

A deload week reduces training stress (typically 40–60% less volume) to allow the body to recover, repair, and supercompensate.

What is the 'talk test' used to measure?

Answer: Aerobic training intensity (ventilatory threshold)

The talk test is a simple field method to assess aerobic intensity; the ability to speak comfortably correlates with training below the ventilatory threshold.

What training variable refers to the total amount of work performed in a session (sets × reps × load)?

Answer: Volume

Training volume is calculated as the total workload (sets × reps × load) and is a key driver of hypertrophy and strength adaptations.

When designing a program for a beginner, which approach is most appropriate?

Answer: Full-body, multi-joint exercises with lower intensity

Beginners benefit most from full-body programs using fundamental movement patterns at moderate intensity to build motor patterns and a fitness base.