PTC Program Design and Periodization 1 — Questions and Answers
Question 1: Which training variable refers to the number of repetitions performed in a single set?
- Volume
- Intensity
- Repetitions (Correct answer)
- Frequency
Correct answer: Repetitions
Repetitions (reps) refers to the number of times a specific exercise movement is completed within a single set.
Question 2: What does the principle of progressive overload state?
- Training should be the same each session for consistency
- The training stimulus must gradually increase to continue producing adaptations (Correct answer)
- Rest periods must be progressively shortened over time
- Cardio should always precede resistance training
Correct 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.
Question 3: A training program that divides a year into macrocycles, mesocycles, and microcycles is using which model?
- Circuit training
- Linear periodization
- Periodization (Correct answer)
- Conjugate training
Correct 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.
Question 4: For muscular endurance goals, the NSCA recommends sets with how many repetitions?
- 1–5 reps
- 6–12 reps
- 15 or more reps (Correct answer)
- 8–10 reps
Correct 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.
Question 5: What is a superset in resistance training?
- A single set performed to absolute failure
- Two exercises performed back-to-back with minimal rest (Correct answer)
- A set using maximum weight for one repetition
- Three sets of the same exercise in a row
Correct 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.
Question 6: Which rest interval is typically recommended between sets for maximal strength development (1–5 RM)?
- 30–60 seconds
- 1–2 minutes
- 3–5 minutes (Correct answer)
- 6–8 minutes
Correct 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.
PTC Program Design and Periodization 1
Which training variable refers to the number of repetitions performed in a single set?