What is the main characteristic of a micro-dosed program?

High volume, infrequent workouts

Total volume within a micro-cycle divided across frequent, short duration, repeated bouts

Training sessions lasting over 90 min

What is a key distinction between time-saving and time-efficient training?

Time-efficient training always includes supersets

Time-saving training focuses on reducing total time, regardless of frequency

Time-efficient training is always better than time-saving

Which training variable is emphasized most in micro-dosed programming?

High-intensity circuits

Training frequency and volume

Multi-day rest periods

Which of the following terms best describes a “two-a-day” training method?

Split routine

Double-split training

Micro-training

Which warm-up method is appropriate for micro-dosed resistance training?

Long static stretches

Use of maximal loads

Use of submaximal weights or brief dynamic warm-ups

What type of exercises are prioritized in micro-dosed resistance training?

Single-joint movements

Multi-joint movements

Aerobic-only movements

Which training method has a large return on investment for improving body composition and lower body power?

High-intensity interval training (HIIT)

Aerobic training

Drop sets

What did the Kilen et al. (2015) study show about micro-training?

It was less effective than traditional training

It showed similar adaptations to longer sessions when volume-load was equal

It caused overtraining in most participants

What adaptation did the HIIT group experience in the Astorino et al. (2012) study?

Increase in muscle hypertrophy

Increase in VO2max

Reduction in muscular strength

In the Prestes et al. (2017) study, rest-pause training improved which of the following?

Muscular endurance

Flexibility

Muscular power