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
When designing an exercise program using the FITT principle, what does the second 'T' represent?
Answer: Type of exercise
In the FITT principle (Frequency, Intensity, Time, Type), the second T stands for Type — the mode or category of exercise being performed.
A personal trainer observes that a client's heels rise during a bodyweight squat. What is the most likely cause?
Answer: Limited ankle dorsiflexion range of motion
Heel rise during squatting is most commonly caused by insufficient ankle dorsiflexion mobility, preventing the tibia from traveling forward over the foot.
What type of muscle action occurs during the lowering phase of a bicep curl?
Answer: Eccentric contraction of the biceps
During the lowering (controlled descent) phase of a bicep curl, the biceps lengthen under tension, which is the definition of an eccentric contraction.
Which of the following best describes the 'deload' strategy in a periodized program?
Answer: A planned reduction in training volume and/or intensity to facilitate recovery
A deload is a planned, temporary reduction in training stress (typically 40–60% volume reduction) to allow accumulated fatigue to dissipate while retaining fitness adaptations.
For a beginner client starting a resistance training program, which loading strategy is most evidence-based?
Answer: Begin with moderate loads (50–70% 1RM) and master technique before progressing
Beginners benefit most from moderate loads that allow proper technique development, with progressive overload introduced as movement patterns are mastered.
What is the recommended tempo for the eccentric phase of a lift to maximize time under tension for hypertrophy?
Answer: 2–4 seconds
A 2–4 second eccentric tempo is recommended for hypertrophy as it increases time under tension and metabolic stress without compromising the ability to use adequate load.
Which ACSM-recommended guideline describes appropriate resistance training frequency for general health in adults?
Answer: Each major muscle group trained at least 2 days per week
ACSM guidelines recommend that adults train each major muscle group 2–3 days per week with at least 48 hours of rest between sessions for the same muscle group.