Certified Travel Counselor (CTC) Practice Exam

What is the most appropriate exercise design for an advanced client wanting high-volume training?

1. Split routines with a rest day after each workout

2. Pushing movements for one day and pulling movements for the next

3. Pushing and pulling movements with legs focused midweek

4. Circuit style alternating upper and lower body exercises daily

The correct answer is: Split routines with a rest day after each workout

For an advanced client seeking high-volume training, split routines with a rest day after each workout are particularly effective. This training design allows for a greater volume of work to be done on specific muscle groups without leading to excessive fatigue that could compromise performance. By focusing on a specific set of muscle groups each session, the client can optimize their training intensity and volume, ensuring that each muscle group has sufficient time to recover before being worked again. Incorporating rest days after each workout is crucial for recovery in high-volume training, as it allows the muscles to repair and grow stronger. This design also helps in maintaining a balance between workout intensity and the risk of overtraining, which is particularly important for advanced clients who often push their limits. On the other hand, while other options like pushing and pulling movements or circuit-style training can also be beneficial, they may not maximize the volume and recovery time in the same way as a structured split routine with dedicated rest days. Thus, for an advanced athlete looking to engage in high-volume training effectively, split routines offer a well-rounded approach to achieving their goals.