Program Design and Periodization Flashcards

Which training variable refers to the number of times a muscle group is trained per week?

Answer: Frequency

Frequency refers to how many times per week a muscle group or movement pattern is trained, influencing recovery and adaptation.

What is the primary goal of the anatomical adaptation phase in a periodized training program?

Answer: Prepare tendons, ligaments, and joints for higher-intensity training

The anatomical adaptation phase uses moderate loads and higher reps to strengthen connective tissues and prepare the body for subsequent higher-intensity phases.

In the NSCA's Optimum Performance Training (OPT) model, which phase focuses primarily on muscular endurance and stabilization?

Answer: Phase 1 – Stabilization Endurance

Phase 1 (Stabilization Endurance) of the OPT model targets neuromuscular efficiency, postural stability, and muscular endurance as the training foundation.

What does the term 'progressive overload' mean in the context of resistance training program design?

Answer: Gradually increasing training stress to continue adaptation

Progressive overload means systematically increasing training stress (load, volume, or intensity) over time to drive continued physiological adaptations.

A client who is an experienced lifter should use which type of periodization to vary training stimuli and reduce accommodation?

Answer: Undulating (nonlinear) periodization

Undulating (nonlinear) periodization varies volume and intensity more frequently (daily or weekly), which is more effective for advanced lifters who adapt quickly to linear progressions.

What is the recommended rest period between sets when training for muscular hypertrophy?

Answer: 30–90 seconds

Hypertrophy training uses 30–90 second rest intervals to maintain metabolic stress and anabolic hormone responses while allowing partial recovery.