PTC Program Design and Periodization

Question 1

Which training variable refers to the number of repetitions performed in a single set?

Accepted Answer

Repetitions

Answer

Repetitions (reps) refers to the number of times a specific exercise movement is completed within a single set.

Question 2

What does the principle of progressive overload state?

Accepted Answer

The training stimulus must gradually increase to continue producing adaptations

Answer

Progressive overload states that for continued physiological adaptation, the training stimulus (load, volume, or intensity) must be systematically increased over time.

Question 3

A training program that divides a year into macrocycles, mesocycles, and microcycles is using which model?

Accepted Answer

Periodization

Answer

Periodization is the systematic planning of training organized into macrocycles (year), mesocycles (weeks to months), and microcycles (weekly) to optimize performance and prevent overtraining.

Question 4

For muscular endurance goals, the NSCA recommends sets with how many repetitions?

Accepted Answer

15 or more reps

Answer

Training for muscular endurance typically involves high repetitions (15+) with lower loads (less than 67% 1RM) and shorter rest intervals to stress the aerobic energy system within the muscle.

Question 5

What is a superset in resistance training?

Accepted Answer

Two exercises performed back-to-back with minimal rest

Answer

A superset involves performing two exercises consecutively with little to no rest between them, often pairing opposing muscle groups to increase training density.

PTC - Personal Trainer Certificate Practice Test

PTC - Personal Trainer Certificate Practice Test

PTC Program Design and Periodization