Program Design and Periodization Flashcards

Which component should typically come first in a training session for a strength and conditioning goal?

Answer: Power/speed work

Power and speed work requires peak neuromuscular readiness and should be performed first in a session when the central nervous system is fresh and fatigue is minimal.

What is the goal of an anatomical adaptation phase at the start of a periodized program?

Answer: Prepare joints, tendons, and muscles for heavier training loads

An anatomical adaptation phase uses lighter loads and higher reps to strengthen connective tissues (tendons, ligaments) and prepare the body for heavier loading phases ahead.

The OPT (Optimum Performance Training) model was developed by which organization?

Answer: NASM

The OPT model is the proprietary training framework developed by NASM (National Academy of Sports Medicine), organizing training into stabilization, strength, and power phases.

A client who has been sedentary for years wants to start training. Which is the most appropriate initial training approach?

Answer: Stabilization and foundation training with bodyweight or light loads

Deconditioned clients should begin with stabilization-focused, lower-intensity training to build neuromuscular control, joint stability, and movement patterns before progressing to heavier loads.

What does RPE stand for in the context of exercise intensity monitoring?

Answer: Rate of Perceived Exertion

RPE (Rate of Perceived Exertion), typically using the Borg 6–20 scale or a 0–10 scale, is a subjective measure of how hard an individual perceives they are working during exercise.

Which training principle states that gains will be lost if training stops?

Answer: Reversibility

The principle of reversibility (also called detraining) states that fitness adaptations gained through training will diminish or disappear when training is discontinued.