Programming Fundamentals Exam 3
Congratulations on completing Programming Fundamentals.

This exam must be completed by Saturday, September 2, at 11:59PM EST in order to receive detailed personalized feedback on your exam answers. Exams submitted after that date will be graded without commentary. You may use your 1 hour coaching call at the completion of the course to discuss exams should you not submit in time.

Answers should be short but detailed enough to show us you know the answer and its application. They can range from lists, to a single sentence, to a few sentences. Don't go crazy! Just answer the questions and don't feel the need to add additional information.

PRS Clinical Coach Candidates must receive a score of 85% or higher on all exams and case studies to pass each course.

Coaches & Athletes: It is to your benefit to take the exams. Scoring does not matter but will provide you valuable insight as to how well you are absorbing the information and where you might want to utilize the Facebook group to ask questions and start discussions to clarify areas of uncertainty.
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1. What is the main organizing principle behind periodization? *
2. There is one right way to apply periodization to programming for all lifters. *
3. Explain how linear periodization applies to the Novice Linear Progression system that we discussed in Module 1. *
4. Explain how periodization applies to the VLI program we transition our novices into. *
5. Describe each level of periodization structure, what they mean, and approximately how long each is. *
6. How do we organize session structure and what role does each exercise type play? *
7. How do we organize the microcycle structure and what are key characteristics of each session? *
8. What are the the phases important for strength training and what are their characteristics? *
9. What phase will most barbell athletes spend the majority of their training time in? *
10. What does it mean to work backwards and forwards and how does this differ for a competitive versus general strength trainee? *
11. How do the goals for general strength trainees, powerbuilding trainees, and competitive powerlifters differ? *
12. What is our goal with ALL lifters in the preparatory phase of training? *
13. Most studies on powerlifting and barbell training have identified the mechanisms by which injuries happen. *
14. List 5 important training variables that we can manipulate to have a positive impact of strength, longevity, and injury risk reduction. *
15. What are the 3 categories of supplemental lifts and their functions? Give examples of each. *
16. Discuss volume prescription based on reps per set, set execution, and on a per lift basis (lecture 8 + exercise prescription hand out). *
17. How and why might we use RPE with intermediate and advanced lifters? *
18. Discuss how rest time influences performance and how we prescribe rest times for optimal recovery within training sessions to improve performance and reduce injury risk. *
19. Why is it simple to plan for the novice and early intermediate competitions? *
20. Fill in the blanks: "Our peaking period will focus on __________ __________ _________ of the main three competition lifts in or to _________  _________ _________ for optimal __________ on competition day." *
21. How long does it take for the novice, intermediate, and advanced lifters to realize peak potential? Explain why. *
22. What are 5 things we'll utilize to establish peak performance on competition day? *
23. What 3 considerations drive our planning and decision making for the novice leading up to and on competition day? Explain.
24. List and explain 4 things that we'll integrate into training for the Novice before a competition. *
25. Discuss how you would develop your attempt plan for the novice lifter. *
26. In what scenario(s) might we consider cutting weight into competition for the novice, intermediate, and advanced lifters? *
27. When & how should you start to integrate singles into programming leading into competition for the intermediate and advanced lifters? *
28. How does intensity and recoverability differ for the integration of singles before a competition for the intermediate and advanced lifters? *
29. What considerations do you take into account when planning attempts for an int./adv. lifter? *
30. What does peak week look like for novice, intermediate, and advanced lifters? *
31. What is fatigue and how does it integrate into the phenomenon of Stress/Recovery/Adaptation? *
32. What is overreaching? Include & describe the 3 states of OR. *
33. What is net-neutral vs. net-negative overtraining. Give a prime example of net-neutral. *
34. What is the difference in signs and symptoms between FOR and NFOR (or training maladaptation)? *
35. List tools to measure training fatigue and explain the challenges we face in measuring fatigue on a regular basis. *
36. In the PRS Risk Reduction Strategy what two categories of training are we monitoring to establish a measurement of fatigue that is trackable over time? *
37. What are internal and external training loads? What 3 things are we tracking and how does this come together to help us track fatigue? *
38. How do we combat the limitations of RPE? *
39. What is differential RPE and how does this help us establish a better definition of session RPE? *
40. Fill in the blank: "E1rm is  ____-_______ load & performance monitoring over time. It is _____ + ________ ________+_________ _________." *
41. Discuss how and why we can incorporate singles in training blocks that do not lead into competition. *
42. Discuss the Workload-Injury Paradox. *
43. What are distinguishing characteristics of acute and chronic injuries? How do they differ in healing time and why? *
44. When is the Starr Rehab Protocol used? Discuss how it progresses. *
45. What is the intention behind the Starr Rehab Protocol? *
46. Discuss chronic tendonopathy management. *
47. Discuss the difference between acute and chronic joint pain management. *
48. What are 2 signs for immediate referral to a doctor and 3 signs for emergency referral?
49. Is it normal to have positive findings on an MRI? How might we discuss this with our clients? *
50. Discuss the PRS algorithm and approach to training with pain and recovery. *
51. Bonus Question: What is the biggest take-away you got from the case study presentations? What did you like most about them? *
A copy of your responses will be emailed to the address you provided.
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