Program Design and Periodization Flashcards

What repetition range is most commonly associated with developing maximal muscular strength?

Answer: 1–5 reps at 85–100% 1RM

Maximal strength development uses 1–5 repetitions at 85–100% of 1RM to recruit high-threshold motor units and develop neural adaptations.

What is a superset in resistance training program design?

Answer: Performing two exercises back-to-back with minimal rest, often for opposing muscle groups

A superset involves performing two exercises consecutively with little or no rest, commonly pairing agonist–antagonist muscle groups to improve efficiency.

Which training principle states that adaptations are specific to the type of stress applied during exercise?

Answer: SAID principle (Specific Adaptation to Imposed Demands)

The SAID principle states that the body will adapt specifically to the type of demand placed upon it — endurance training produces endurance adaptations, strength training produces strength adaptations.

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

Answer: To reduce training stress and allow full recovery before the next training block

A deload week intentionally reduces volume and/or intensity to allow the body to recover, consolidate adaptations, and reduce accumulated fatigue.

Which of the following BEST describes the concept of 'training volume' in resistance training?

Answer: Total sets × reps × load, representing the overall work performed

Training volume is calculated as sets × reps × load (weight lifted), representing the total mechanical work done in a session or training cycle.

For a beginner client, which training frequency is generally recommended for full-body resistance training?

Answer: 2–3 days/week

Beginners benefit from 2–3 days per week of full-body resistance training, allowing sufficient recovery time while providing adequate stimulus for adaptation.