Program Design and Implementation Flashcards
7 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Program Design and Implementation flashcards as text
What does the FITTE-VP principle stand for in program design?
Answer: Frequency, Intensity, Type, Time, Enjoyment, Volume, Progression
FITTE-VP stands for Frequency, Intensity, Type, Time, Enjoyment, Volume, and Progression.
Phase 5 Power training pairs a heavy strength exercise with which type of movement?
Answer: An explosive, high-velocity exercise
Power supersets combine a heavy strength lift with an explosive movement to improve rate of force production.
What is the recommended training intensity for Phase 3 Hypertrophy?
Answer: 75-85% 1RM
Hypertrophy training uses 75-85% of 1RM with moderate-to-high volume to maximize muscle growth.
Which acute variable describes the speed at which each repetition is performed?
Answer: Tempo
Tempo is the rate or speed at which each repetition is performed.
How many repetitions are typically prescribed for Phase 5 Power training?
Answer: 1-10 reps depending on the exercise
Power training uses 1-5 reps for strength exercises and 8-10 reps for explosive movements within the superset.
What is the primary purpose of periodization in program design?
Answer: To systematically vary training to optimize results and prevent overtraining
Periodization systematically organizes and varies training variables to maximize adaptations and reduce overtraining risk.
A client wanting general fitness and fat loss should typically begin in which OPT phase?
Answer: Phase 1 Stabilization Endurance
Most clients, including general fitness clients, begin in Phase 1 to build a foundation of stability and movement quality.