PTC Program Design and Periodization 2

Question 1

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

Accepted Answer

Type

Answer

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?

Accepted Answer

Allow recovery to avoid overtraining and facilitate supercompensation

Answer

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?

Accepted Answer

Compound set

Answer

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?

Accepted Answer

67–85% (134–170 lbs)

Answer

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?

Accepted Answer

The total number of sets multiplied by repetitions multiplied by load

Answer

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

PTC - Personal Trainer Certificate Practice Test

PTC - Personal Trainer Certificate Practice Test

PTC Program Design and Periodization 2