NCSF-CPT Program Design & Periodization

Question 1

What does the FITT principle stand for?

Accepted Answer

Frequency, Intensity, Time, Type

Answer

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'?

Accepted Answer

Systematically increasing training demands to continually stimulate adaptation

Answer

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?

Accepted Answer

8–12 reps

Answer

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?

Accepted Answer

A training block lasting several weeks (typically 4–6 weeks)

Answer

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?

Accepted Answer

Linear periodization

Answer

Linear periodization involves progressively increasing intensity and decreasing volume in a predictable, sequential manner over time.

NCSF-CPT Exam Practice Test