NSCA-CPT Program Design and Periodization 2 — Questions and Answers
Question 1: What repetition range is most commonly associated with developing maximal muscular strength?
- 15–20 reps at 50–60% 1RM
- 8–12 reps at 67–85% 1RM
- 1–5 reps at 85–100% 1RM (Correct answer)
- 20–30 reps at 40–50% 1RM
Correct 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.
Question 2: What is a superset in resistance training program design?
- Performing 4+ exercises in a row without rest
- Performing two exercises back-to-back with minimal rest, often for opposing muscle groups (Correct answer)
- A single high-intensity set performed to muscular failure
- A set where weight is increased every rep
Correct 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.
Question 3: Which training principle states that adaptations are specific to the type of stress applied during exercise?
- Overload principle
- Reversibility principle
- SAID principle (Specific Adaptation to Imposed Demands) (Correct answer)
- Variation principle
Correct 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.
Question 4: What is the purpose of a deload week in a periodized training program?
- To maximize caloric intake for mass gain
- To reduce training stress and allow full recovery before the next training block (Correct answer)
- To transition from strength to power training
- To test 1RM strength in all major lifts
Correct 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.
Question 5: Which of the following BEST describes the concept of 'training volume' in resistance training?
- The number of exercises per session
- Total sets × reps × load, representing the overall work performed (Correct answer)
- The percentage of 1RM used in training
- The number of training days per week
Correct 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.
Question 6: For a beginner client, which training frequency is generally recommended for full-body resistance training?
- 1 day/week
- 2–3 days/week (Correct answer)
- 5–6 days/week
- Daily training with no rest days
Correct 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.
NSCA-CPT Program Design and Periodization 2
What repetition range is most commonly associated with developing maximal muscular strength?