Foundations of Fitness Programming 1. Which periodization model

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Foundations of Fitness Programming

1. Which periodization model is suggested for beginners?
A. undulating
B. linear
C. block

2. How often should a client͛s needs and abilities be updated after the initial consultation
and fitness assessment?
A. 1-2 weeks
B. 4-6 weeks
C. 10-12 weeks

3. What is the recommended distance for performing movement prep exercises?
A. 40-45 yards
B. 30-35 yards
C. 20-25 yards

4. Which is the most appropriate order for the warm-up?
A. general movement, mobility drill, specific warm-up exercise
B. mobility drill, specific warm-up exercise, general movement
C. specific warm-up exercise, general movement, mobility drill

5. What should be the initial focus of a new strength training program?
A. strength
B. power
C. hypertrophy

6. Which of the following is considered a regression from the standard push-up?
A. stability ball push-up
B. archer push-up
C. plyometric push-up










7. Which exercise is typically performed with a lower load and higher repetitions during a
strength phase?
A. barbell deadlift
B. triceps extension
C. goblet squat

8. Which of the following exercise pairings is an example of a super set?
A. pull-up and front squat
B. push-up and bench press
C. leg extension and leg curl

9. What is the recommended work-to-rest period for a novice client performing circuit
training?
A. 1:2
B. 2:1
C. 1:1

10. Which exercise primarily works the lateral core?
A. waiter͛s carry
B. stability ball pike
C. band hip thruster

11. What increases with sarcoplasmic hypertrophy?
A. actin
B. glycogen
C. myosin

12. What is a consequence of long rest periods during a hypertrophy training session?
A. Growth hormone secretion can decrease.
B. Release of testosterone is increased.
C. Uptake of insulin can be impaired.

13. Which of the following represents the recommended exercise order during maximal
strength training?
A. leg extension, dead lift, front squat
B. triceps push-down, overhead press, lateral raise
C. back squat, forward lunge, hamstring curls