Program Design and Periodization Flashcards

In the FITT principle, what does the second 'T' stand for?

Answer: Type

The FITT principle stands for Frequency, Intensity, Time, and Type — the four primary variables used to design and modify an exercise program.

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

Answer: Allow recovery to avoid overtraining and facilitate supercompensation

A deload week involves planned reduction in training volume or intensity to allow the body to recover, reduce accumulated fatigue, and promote supercompensation before the next training block.

Which set structure has the client perform multiple exercises for the same muscle group consecutively without rest?

Answer: Compound set

A compound set involves performing two or more exercises targeting the same muscle group back-to-back, increasing metabolic stress and time under tension for that muscle.

A client's 1RM on the bench press is 200 lbs. For hypertrophy training, what load range would you typically prescribe?

Answer: 67–85% (134–170 lbs)

Hypertrophy training typically uses loads of 67–85% of 1RM, corresponding to 6–12 repetitions, which optimizes metabolic stress and mechanical tension for muscle growth.

What is the definition of training volume in resistance programs?

Answer: The total number of sets multiplied by repetitions multiplied by load

Training volume is calculated as sets × reps × load, representing the total work performed, and is one of the key variables manipulated during periodization.

Which periodization model alternates between different training goals (e.g., strength and power) within the same week?

Answer: Undulating periodization

Undulating (nonlinear) periodization varies training stimuli (load, volume, intensity) within the same week or even session, allowing simultaneous development of multiple fitness qualities.