NAFC Program Design and Periodization 2 — Questions and Answers
Question 1: What is a 'superset' in resistance training?
- Performing an exercise with maximum weight for one rep
- Performing two exercises back-to-back with minimal rest (Correct answer)
- A set that exceeds 20 repetitions
- Three exercises performed consecutively in a circuit
Correct answer: Performing two exercises back-to-back with minimal rest
A superset involves performing two exercises consecutively with little to no rest between them, increasing training density and time efficiency.
Question 2: What does 'training volume' refer to in program design?
- The loudness of music during training
- The total amount of work performed (sets × reps × load) (Correct answer)
- The duration of each individual set
- The number of training days per week
Correct answer: The total amount of work performed (sets × reps × load)
Training volume is the total amount of mechanical work performed, typically calculated as sets multiplied by repetitions multiplied by load.
Question 3: Which of the following best describes linear periodization?
- Varying intensity and volume randomly each session
- Progressively increasing intensity while decreasing volume over a training cycle (Correct answer)
- Keeping all variables constant throughout the program
- Alternating between upper and lower body workouts
Correct answer: Progressively increasing intensity while decreasing volume over a training cycle
Linear periodization involves a predictable progression where intensity increases and volume decreases over successive mesocycles, moving from endurance to strength to power.
Question 4: What is the recommended rest period between sets when training for maximum strength?
- 15–30 seconds
- 30–60 seconds
- 2–5 minutes (Correct answer)
- 10–15 minutes
Correct answer: 2–5 minutes
Strength training requires 2–5 minutes of rest between sets to allow near-complete phosphocreatine resynthesis and CNS recovery for maximum force production.
Question 5: What is the purpose of a 'deload week' in a periodized program?
- To test maximum strength levels
- To intentionally reduce training stress and allow recovery and adaptation (Correct answer)
- To introduce new exercises to the program
- To increase training frequency temporarily
Correct answer: To intentionally reduce training stress and allow recovery and adaptation
A deload week involves intentionally reducing volume and/or intensity to allow the body to recover, adapt, and consolidate gains before the next training block.
Question 6: Which FITT variable is most directly manipulated to progress a cardiovascular training program for a beginner?
- Frequency
- Intensity
- Type
- Time (Duration) (Correct answer)
Correct answer: Time (Duration)
For beginners, increasing exercise duration (time) is the safest initial progression because it builds aerobic base without the injury risk of prematurely increasing intensity.
NAFC Program Design and Periodization 2
What is a 'superset' in resistance training?