NCSF-CPT Program Design & Periodization 1 — Questions and Answers
Question 1: What does the FITT principle stand for?
- Frequency, Intensity, Time, Type (Correct answer)
- Force, Interval, Training, Technique
- Flexibility, Intensity, Tempo, Training
- Frequency, Intervals, Tension, Type
Correct answer: Frequency, Intensity, Time, Type
The FITT principle (Frequency, Intensity, Time, Type) provides a framework for structuring and progressing exercise programs.
Question 2: What is the definition of 'progressive overload'?
- Decreasing training volume over time
- Systematically increasing training demands to continually stimulate adaptation (Correct answer)
- Training the same muscles every day
- Using maximal loads from the first training session
Correct answer: Systematically increasing training demands to continually stimulate adaptation
Progressive overload requires gradually increasing the stress placed on the body (load, volume, frequency) to drive continued adaptations.
Question 3: What rep range is typically recommended for developing muscular hypertrophy?
- 1–3 reps
- 4–6 reps
- 8–12 reps (Correct answer)
- 15–20 reps
Correct answer: 8–12 reps
The 8–12 rep range at moderate to high intensity (65–80% 1RM) is classically associated with maximizing muscular hypertrophy.
Question 4: What is a 'mesocycle' in periodization?
- A single training session
- A training block lasting several weeks (typically 4–6 weeks) (Correct answer)
- A year-long training plan
- A single exercise set
Correct answer: A training block lasting several weeks (typically 4–6 weeks)
A mesocycle is a medium-term block of training (typically 4–6 weeks) within the larger macrocycle, focused on a specific training goal.
Question 5: What type of periodization uses planned, systematic variation in training volume and intensity over a linear progression?
- Undulating periodization
- Linear periodization (Correct answer)
- Block periodization
- Concurrent periodization
Correct answer: Linear periodization
Linear periodization involves progressively increasing intensity and decreasing volume in a predictable, sequential manner over time.
Question 6: What is the recommended rest interval between sets for developing maximum strength (1–5 reps)?
- 15–30 seconds
- 45–60 seconds
- 2–5 minutes (Correct answer)
- 10 minutes
Correct answer: 2–5 minutes
Heavy strength training (1–5 reps) requires 2–5 minutes of rest to allow adequate phosphocreatine resynthesis and CNS recovery.
NCSF-CPT Program Design & Periodization 1
What does the FITT principle stand for?