Principles of Program Design: Master the Art of Exercise Planning

Question 1

Which training variable refers to the number of times an exercise is repeated in a set?

Accepted Answer

Repetitions

Answer

Sets

Answer

Intensity

Answer

Volume

Question 2

When selecting exercises for a strength training program, the primary consideration should be:

Accepted Answer

Muscle activation

Answer

Muscle isolation

Answer

Joint range of motion

Answer

Equipment availability

Question 3

Which principle of progression involves gradually increasing the load or difficulty of an exercise to promote adaptations?

Accepted Answer

Overload

Answer

Specificity

Answer

Recovery

Answer

Individualization

Question 4

The primary goal of a de-loading phase in a training program is to:

Accepted Answer

Enhance recovery and facilitate supercompensation

Answer

Reduce muscle soreness

Answer

Increase maximal strength

Answer

Improve endurance capacity

Question 5

Which type of periodization is most appropriate for athletes with a short competitive season, allowing for flexibility and adaptation?

Accepted Answer

Daily Undulating

Answer

Linear

Answer

Block

Answer

Reverse Linear

Question 6

Which type of training is most effective for enhancing anaerobic power, characterized by short, intense bursts of activity?

Accepted Answer

High-intensity interval training (HIIT)

Answer

Steady-state cardio

Answer

Resistance training

Answer

Flexibility training

Question 7

The principle of specificity states that:

Accepted Answer

Training should be tailored to the specific demands and movements of the sport or activity

Answer

Training should focus on developing all aspects of fitness equally

Answer

Training should be progressively increased in intensity and volume

Answer

Training should prioritize recovery and rest

Question 8

Which training variable determines the number of times an exercise is repeated?

Accepted Answer

Volume

Answer

Intensity

Answer

Frequency

Answer

Rest interval

Question 9

For developing lower body strength and power, which of the following exercises is most suitable?

Accepted Answer

Squat

Answer

Bench press

Answer

Bicep curl

Answer

Bulgarian split squat

Question 10

Which progression strategy involves gradually increasing the resistance or weight used during an exercise?

Accepted Answer

Progressive overload

Answer

Supercompensation

Answer

Periodization

Answer

Deload

Question 11

What is the intended purpose of a deload week in a strength training program?

Accepted Answer

Promote recovery, reducing injury risk

Answer

Increase muscle size

Answer

Improve cardiovascular fitness

Answer

Enhance flexibility

Question 12

Which of the following is NOT a benefit associated with strength and conditioning training?

Accepted Answer

Increased flexibility

Answer

Enhanced athletic performance

Answer

Reduced risk of injury

Answer

Improved body composition

Question 13

Explain the difference between concentric and eccentric muscle actions.

Accepted Answer

Concentric actions shorten muscles, while eccentric actions lengthen muscles

Answer

Eccentric actions shorten muscles, while concentric actions lengthen muscles

Answer

Both actions shorten muscles

Answer

Both actions lengthen muscles

Question 14

Which of the following is an exercise that utilizes a resistance band?

Accepted Answer

Band-assisted pull-up

Answer

Barbell bench press

Answer

Dumbbell row

Answer

Kettlebell swing

Question 15

What is the primary factor that determines the appropriate training volume for an individual?

Accepted Answer

Fitness level

Answer

Exercise selection

Answer

Training intensity

Answer

Age

Question 16

Which exercise selection principle prioritizes maximizing the involvement of muscle fibers?

Accepted Answer

Compound exercises

Answer

Kinematic similarity

Answer

Specificity

Answer

Functional movements

Question 17

What is the primary goal of linear periodization?

Accepted Answer

To systematically increase training load over time.

Answer

To fluctuate training intensity and volume regularly.

Answer

To focus on specific fitness qualities in distinct training blocks.

Answer

To maximize recovery and prevent overtraining.

Question 18

Which progression strategy involves adjusting training variables based on the individual's progress and feedback?

Accepted Answer

Autoregulation

Answer

Block periodization

Answer

Undulating periodization

Answer

Wave periodization

Question 19

What is the essential role of rest and recovery periods within strength and conditioning programs?

Accepted Answer

To optimize performance, prevent overtraining, and facilitate recovery.

Answer

To directly increase muscle mass and strength.

Answer

To exclusively improve cardiovascular fitness.

Answer

To minimize the risk of injuries.

Question 20

Which principle of program design emphasizes customizing the training program to the specific characteristics and goals of the trainee?

Accepted Answer

Individualization

Answer

Specificity

Answer

Progressive overload

Answer

Periodization

Question 21

What is the primary purpose of a warm-up before a strength and conditioning session?

Accepted Answer

To prepare the body for physical activity, reduce injury risk, and enhance performance.

Answer

To directly increase muscle mass and strength.

Answer

To significantly improve cardiovascular endurance.

Answer

To solely enhance flexibility and range of motion.

Question 22

A sprinter is aiming to improve their 100-meter race time. To achieve this, which training variable should the coach prioritize?

Accepted Answer

Intensity

Answer

Frequency

Answer

Volume

Answer

Duration

Question 23

Which periodization model involves a gradual increase in training load over a long period, culminating in a peak phase before a competition?

Accepted Answer

Linear Periodization

Answer

Reverse Periodization

Answer

Undulating Periodization

Answer

Block Periodization

Question 24

Which progression strategy involves consistently increasing the weight lifted in a bench press exercise over time?

Accepted Answer

Progressive Overload

Answer

Specificity

Answer

Variation

Answer

Periodization

Question 25

A soccer player wants to enhance their endurance. Which type of training would be MOST effective for improving their ability to perform at a high intensity for extended periods?

Accepted Answer

Interval Training

Answer

Flexibility Training

Answer

Plyometric Training

Answer

Strength Training

Question 26

A cyclist is focused on improving their time trial performance. Which training principle highlights the importance of training activities that closely mimic the demands of a time trial?

Accepted Answer

Specificity

Answer

Overload

Answer

Individualization

Answer

Reversibility

Question 27

A swimmer is experiencing persistent fatigue during training sessions. Which adaptation is MOST likely contributing to their fatigue?

Accepted Answer

Overtraining

Answer

Progressive Overload

Answer

Specificity

Answer

Supercompensation

Question 28

To develop explosive power in a basketball player, which exercise would be MOST appropriate?

Accepted Answer

Box Jumps

Answer

Leg Extensions

Answer

Plank

Answer

Bicep Curls

Question 29

A badminton player is struggling to maintain focus and energy throughout matches.  Which training variable should be addressed to potentially improve this?

Accepted Answer

Recovery

Answer

Frequency

Answer

Volume

Answer

Intensity