Exercise Programming & Technique Flashcards
7 cards from real CFP practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Exercise Programming & Technique flashcards as text
Which principle states that training adaptations are specific to the type of exercise performed?
Answer: Specificity (SAID)
The SAID principle (Specific Adaptations to Imposed Demands) means the body adapts precisely to the type of stress placed on it.
A client performs a barbell squat but allows their knees to cave inward (valgus collapse). Which muscle group is most likely weak?
Answer: Hip abductors and external rotators
Knee valgus during squatting is commonly caused by weakness in the hip abductors and external rotators, particularly gluteus medius.
What is the primary energy system used during a 400-meter sprint race?
Answer: Glycolytic (lactic acid) system
A 400-meter sprint lasting approximately 45–60 seconds primarily relies on the glycolytic system, which produces energy via anaerobic glycolysis.
When programming plyometric training, which variable should be tracked to manage volume and reduce injury risk?
Answer: Number of foot contacts
Plyometric volume is quantified by foot contacts (ground contacts), which directly measures the impact load placed on the musculoskeletal system.
A client wants to improve muscular endurance. Which rep range and rest interval combination is most appropriate?
Answer: 15+ reps, 30 sec or less rest
Muscular endurance training uses higher rep ranges (15+) with short rest periods to stress the oxidative energy system and delay fatigue.
During a proper deadlift setup, where should the bar be positioned relative to the lifter's body?
Answer: Directly over the mid-foot, about 1 inch from the shins
The bar should start over the mid-foot (approximately 1 inch from the shins) to optimize leverage and allow a vertical bar path during the lift.
Which training method involves alternating between two exercises for opposing muscle groups with minimal rest?
Answer: Superset (antagonist pairing)
Antagonist supersets pair exercises for opposing muscle groups (e.g., biceps/triceps), allowing one muscle to recover while the other works.