Program Design and Periodization Flashcards
6 cards from real PTC practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Program Design and Periodization flashcards as text
Which training variable refers to the number of repetitions performed in a single set?
Answer: Repetitions
Repetitions (reps) refers to the number of times a specific exercise movement is completed within a single set.
What does the principle of progressive overload state?
Answer: The training stimulus must gradually increase to continue producing adaptations
Progressive overload states that for continued physiological adaptation, the training stimulus (load, volume, or intensity) must be systematically increased over time.
A training program that divides a year into macrocycles, mesocycles, and microcycles is using which model?
Answer: Periodization
Periodization is the systematic planning of training organized into macrocycles (year), mesocycles (weeks to months), and microcycles (weekly) to optimize performance and prevent overtraining.
For muscular endurance goals, the NSCA recommends sets with how many repetitions?
Answer: 15 or more reps
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.
What is a superset in resistance training?
Answer: Two exercises performed back-to-back with minimal rest
A superset involves performing two exercises consecutively with little to no rest between them, often pairing opposing muscle groups to increase training density.
Which rest interval is typically recommended between sets for maximal strength development (1–5 RM)?
Answer: 3–5 minutes
Maximal strength training requires 3–5 minutes of rest between sets to allow sufficient phosphocreatine resynthesis and recovery of the nervous system for subsequent maximal efforts.