PTC Program Design and Periodization 2 — Questions and Answers
Question 1: In the FITT principle, what does the second 'T' stand for?
- Training
- Technique
- Type (Correct answer)
- Threshold
Correct answer: Type
The FITT principle stands for Frequency, Intensity, Time, and Type — the four primary variables used to design and modify an exercise program.
Question 2: What is the primary purpose of a deload week in a training program?
- Increase training volume significantly
- Allow recovery to avoid overtraining and facilitate supercompensation (Correct answer)
- Introduce new exercises for variety
- Test maximum strength levels
Correct 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.
Question 3: Which set structure has the client perform multiple exercises for the same muscle group consecutively without rest?
- Compound set (Correct answer)
- Drop set
- Pyramid set
- Giant set
Correct 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.
Question 4: A client's 1RM on the bench press is 200 lbs. For hypertrophy training, what load range would you typically prescribe?
- 40–55% (80–110 lbs)
- 67–85% (134–170 lbs) (Correct answer)
- 90–100% (180–200 lbs)
- 50–60% (100–120 lbs)
Correct 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.
Question 5: What is the definition of training volume in resistance programs?
- The maximum weight lifted in a session
- The total number of sets multiplied by repetitions multiplied by load (Correct answer)
- The duration of a single training session
- The number of exercises performed per session
Correct 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.
Question 6: Which periodization model alternates between different training goals (e.g., strength and power) within the same week?
- Linear periodization
- Undulating periodization (Correct answer)
- Block periodization
- Reverse linear periodization
Correct 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.
PTC Program Design and Periodization 2
In the FITT principle, what does the second 'T' stand for?