NCSF-CPT Program Design & Periodization 2 — Questions and Answers
Question 1: What does 'RPE' stand for in training program design?
- Rate of Perceived Exertion (Correct answer)
- Repetition Performance Evaluation
- Resistance Per Exercise
- Repetition Power Endurance
Correct 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.
Question 2: Which training principle states that the body adapts specifically to the demands placed upon it?
- Reversibility principle
- Principle of individuality
- SAID principle (Correct answer)
- Overtraining principle
Correct 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.
Question 3: What is the purpose of a deload week in a training program?
- To peak performance for competition
- To reduce training volume/intensity and allow recovery (Correct answer)
- To introduce new exercises for variety
- To test maximum strength
Correct 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.
Question 4: What is the 'talk test' used to measure?
- Muscular strength threshold
- Aerobic training intensity (ventilatory threshold) (Correct answer)
- Flexibility assessment score
- Maximum heart rate
Correct 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.
Question 5: What training variable refers to the total amount of work performed in a session (sets × reps × load)?
- Intensity
- Frequency
- Volume (Correct answer)
- Density
Correct answer: Volume
Training volume is calculated as the total workload (sets × reps × load) and is a key driver of hypertrophy and strength adaptations.
Question 6: When designing a program for a beginner, which approach is most appropriate?
- High-volume, high-intensity specialization
- Full-body, multi-joint exercises with lower intensity (Correct answer)
- Daily maximal effort training
- Advanced periodization with complex loading schemes
Correct 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.
NCSF-CPT Program Design & Periodization 2
What does 'RPE' stand for in training program design?