WORKBOOK

a complete chapter by chapter

guide for independent study

to accompany the
Personal Fitness
Trainer Manual
 WORKBOOK
review with practice for understanding the:

PERSONAL FITNESS TRAINER MANUAL

Fundamental Exercise Science Concepts and
Fitness Training Methods
for the

CERTIFIED PERSONAL TRAINER (CPT)

© 2019 All Rights Reserved

National Federation of Professional Trainers

1
 COURSE OVERVIEW
This workbook is designed to assist you, the NFPT – CPT exam candidate,
with an understanding of the NFPT Personal Fitness Trainer Manual. The
NFPT certification program is accredited by the National Commission for
Certifying Agencies (NCCA). NFPT is devoted to NCCA standards for
certification and continuing education best practices. Successful
completion of the NFPT – CPT exam will earn you the certification
distinction of Certified Personal Trainer, CPT.

This workbook is a supplemental learning tool that breaks down the NFPT
Personal Fitness Trainer Manual, chapter by chapter. The quiz questions
for each chapter are for the purpose of retention and better understanding
of the education material provided in the respective chapter. NFPT makes
no passing exam score guarantee because you have completed this
workbook.

Visit www.account.nfpt.com for this educational tool, delivered as a digital

download and also available in an online graded quiz format for each
chapter.

COURSE LEARNING OBJECTIVES:

• Apply the Basic Principles of Human Anatomy
• Apply the Basic Principles of Human Physiology
• Understand Fitness Components
• Understand how to Develop, Implement and Modify Fitness
Training Programs
• Apply Communication and Motivational Skills
• Understand Professional & Legal Practices
• Understand Injury Management and Emergency Medical Plan

TRAINER SCOPE OF PRACTICE:

• Enhancement of overall health and well being to the apparently healthy
population that is appropriate for the individual

• Identification of potential risk factors associated with exercise, using protocols

for medical release or referral when needed

• Implementation of appropriate fitness program based on physical screening,

health consultation, consistent evaluation and reasonable goals of the client

• Promotion of the safe and effective use of fitness equipment, techniques and
program design

• Application of fundamental exercise science and fitness program design

principles in a one on one or small group setting

• Motivation, support and teaching of clients and fitness enthusiasts in an effort

to improve levels of fitness and maintain an enhanced health and well-being
2
Table of Contents
Chapter 1: Understanding Health and Wellness ............................................................................................................................... 4
Chapter 2: Basic Human Anatomy ................................................................................................................................................... 6
Chapter 3: Anatomical Terms and Biomechanics............................................................................................................................ 9
Anatomical Positioning ................................................................................................................................................................ 9
Biomechanical Movement............................................................................................................................................................ 9
Planes of Motion ........................................................................................................................................................................ 11
Bones ......................................................................................................................................................................................... 12
Joints .......................................................................................................................................................................................... 13
Prime Movers: Major Skeletal Muscles ..................................................................................................................................... 16
Common Exercises..................................................................................................................................................................... 18
Chapter 4: Skeletal Muscle: Structure and Function....................................................................................................................... 23
Muscle Tissue: Types and Structure........................................................................................................................................... 23
Muscle Contraction Types ...................................................................................................................................................... 28
Contractile Failure...................................................................................................................................................................... 30
Chapter 5: Cardiac and Smooth Muscle: Structure and Function ................................................................................................... 32
Chapter 6: The Physiology of Nutrient Metabolism ....................................................................................................................... 36
The Digestive Process ................................................................................................................................................................ 36
Nutrient Metabolism .................................................................................................................................................................. 38
Chapter 7: Metabolic Pathways and Energy Production ................................................................................................................. 43
Protein Measurements and Energy Production........................................................................................................................... 43
Chapter 8: Nutrient Review ............................................................................................................................................................ 48
Essential Nutrients for the Human Body .................................................................................................................................... 48
Water: The Most Essential Nutrient ........................................................................................................................................... 50
Chapter 9: The Beginner Client ...................................................................................................................................................... 53
Fitness Concepts and Training Principles .................................................................................................................................. 53
5 Components of General Fitness............................................................................................................................................... 56
The General Fitness Exercise Program ...................................................................................................................................... 57
Chapter 10: Aerobic and Low Level Activity ................................................................................................................................. 59
Chapter 11: Cross Training and Sport Enhancing Skills for the Athlete......................................................................................... 62
Chapter 12: Resistance Exercise ..................................................................................................................................................... 64
Chapter 13: Program Design: Charts & Tables .............................................................................................................................. 67
Chapter 14: Client Screening & Consultation................................................................................................................................. 70
Chapter 15: Client Programming, Stretches and Exercises............................................................................................................. 73
Chapter 16: Special Populations ..................................................................................................................................................... 76
Chapter 17: Injury Prevention and Management ............................................................................................................................ 78
Chapter 18: Client Troubleshooting ............................................................................................................................................... 80
Chapter 19: Legal and Marketing for Personal Training ................................................................................................................ 83
ANSWER KEYS ............................................................................................................................................................................ 85
EXAM CONTENT OUTLINE..................................................................................................................................................... 121

3
Chapter 1: Understanding Health and Wellness
This chapter in your NFPT Personal Trainer Manual looks at wellness and the factors that constitute overall
health.

1. List and briefly describe the six (6) components of wellness, using the acronym mnemonic, “SPICES”

S ____________________:

P ____________________:

I ____________________:

C ____________________:

E ____________________:

S ____________________:

2. Physical health is commonly identified by ‘5 Components of Fitness’, list these:

1) ___________________________

2) ___________________________

3) ___________________________

4) ___________________________

5) ___________________________

3. ________ is the condition of your current state of being, related to the absence of disease or injury.
a. Wellness
b. Health
c. Fitness
d. Endurance

4. ADLs stands for:

a. Alternate Daily Lifestyles
b. Activities of Dietary Living
c. Activities of Daily Living
d. Absences of Disease in Life

4
 5. Which of the following exercise concern/s/ would you, as a personal trainer, recommend that your
client see a highly trained physiologist or physician for a determination and prescription of an
appropriate training regime?
a. Respiratory disease
b. Joint injury
c. Cardiovascular disease
d. All of the above

6. List three (3) influential aspects of behavior that will contribute to positivity, give an example of an
attribute each:

1___________________________:

2___________________________:

3___________________________

CHAPTER 1 NOTES:

5
Chapter 2: Basic Human Anatomy
This chapter in your NFPT Personal Trainer Manual provides an overview of the following bodily systems:
muscular, skeletal, circulatory, respiratory, nervous, digestive, immune and endocrine.

1. Briefly describe the function of each of the following bodily systems:

Muscular System:

Skeletal System:

Circulatory System:

Respiratory System:

Nervous System:

Digestive System:

Immune System:

Endocrine System:

Integumentary System:

Reproductive System:

Urinary System:

2. The point at which muscle joins the stationary bone at the end closest to the body is the ___________.
a. origin
b. insertion
c. tendon
d. tissue

3. The strong connective tissue that connects muscle to bone is called ____________.
a. ligament
b. cartilage
c. tendon
d. joint

6
4. There is an average of ______ muscles in the adult human body.
a. 206
b. 406
c. 656
d. 856

5. The average adult has how many bones?

a. 206
b. 252
c. 342
d. 356

6. A tough but flexible connective tissue that covers the end of each bone is called _____________.
a. synovial fluid
b. ligament
c. tendon
d. cartilage

7. Blood travels away from the heart, carrying oxygenated blood to the body, through ____________;
and deoxygenated blood comes back to the heart through ____________.
a. capillaries; arterioles
b. arterioles; capillaries
c. veins; arteries
d. arteries; veins

8. This muscle controls the overall breathing process. As it contracts it flattens, causing air to be sucked
into the lungs; and when it relaxes the air in the lungs is forced out.
a. Lungs
b. Oblique
c. Alveoli
d. Diaphragm

9. Which division of the nervous system sends and receives information, and contains the brain and
spinal cord?
a. Autonomic Nervous System (ANS)
b. Central Nervous System (CNS)
c. Peripheral Nervous System (PNS)
d. Sympathetic Nervous System (SNS)

10. What part of the digestive system does most absorption of nutrients occur?
a. Pancreas
b. Small Intestine
c. Liver
d. Large Intestine

7
 11. Glands, located in many regions of the body, release chemical messengers called enzymes into the
bloodstream. These enzymes transport signals from one cell to another for the purpose of soliciting a
specific bodily response and/or function.
a. True
b. False

CHAPTER 2 NOTES:

8
Chapter 3: Anatomical Terms and Biomechanics
This chapter in your NFPT Personal Trainer Manual is a review of common anatomical and biomechanical
terms related to structure, planes of motion, positioning and movement of the human body.

1. Anatomical Positioning (Standing Upright, Palms Facing Forward)

Write a short description for each:

Superior

Inferior

Anterior (Ventral)

Posterior (Dorsal) 

Proximal

Distal

Medial

Lateral ? ?

Bilateral

Unilateral

Peripheral

Superficial

Deep muscles

Biomechanical Movement: Describe the following:

Abduction
Adduction

Flexion
Extension

Circumduction

9
Rotation

Protraction
Retraction

Hypoextension
Hyperextension

Gliding
Deviation

Pronation
Supination

Inversion
Eversion

Dorsiflexion 
Plantarflexion 

2. The ankle is distal to the hip.

a. True
b. False

3. The wrist is distal to the shoulder. The _______ is proximal to the wrist.
a. Ankle
b. Elbow
c. Knee
d. None of the above

4. The knee is _______ to the hip and _______ to the ankle.

a. superior; anterior
b. anterior; superior
c. proximal; distal
d. distal; proximal

10
 5. List the four (4) types of contraction and briefly describe each:

1) ____________________:

2) ____________________:

3) ____________________ ___________________:

4) ____________________ ___________________:

Planes of Motion
6. Write the place of division and an example for each plane:

Sagittal Plane (Vertical)

DIVIDES:

EXAMPLES OF MOVEMENT IN THIS PLANE:

Frontal Plane (a.k.a. Coronal Plane)

DIVIDES:

EXAMPLES OF MOVEMENT IN THIS PLANE:

Transverse Plane (Horizontal):

DIVIDES:

EXAMPLES OF MOVEMENT IN THIS PLANE:

11
Bones
7. List the major bones that make up the following:

AXIAL SKELETON
o Skull:
o Throat:
o Thoracic Skeleton:

Vertebral Column
*Adult spine has_____ vertebrae
o Neck:
o Basic Function:

o Upper/Mid Back:
o Basic Function:

o Lower Back:
o Basic Function:

Pelvic Girdle
*2 hip/coxal bones, made up of 3 fused parts:
o
o
Name the five (5) classifications for bone and give
o
examples of each:
o Sacral Region (describe):
1) _________________:
APPENDICULAR SKELETON
Upper Extremity
2) _________________:
o Shoulder girdle:
o Arm:
o Forearm: 3) _________________:
o Wrist:
o Hand: 4) _________________:

Lower Extremity
5) _________________:
o Thigh:
o Knee:
o Leg:
o Foot:
12
Joints
8. List and describe the following:
Three (3) main classifications of joints and their respective mobility, give an example of each:
1) _________________________:
Example:
2) _________________________:
Example:
3) _________________________:
Example:

9. Five (5) types of synovial joints:

1) _________________________
2) _________________________
3) _________________________
4) _________________________
5) _________________________

10. The shoulder joint is an example of a __________________________ type of joint.

The shoulder complex consists of the following joints:
1) __________________________
2) __________________________
3) __________________________

11. The knee joint is an example of a ______________________________ type of joint.

List three (3) supportive structures of the knee and their respective functions:
1) Collateral Ligaments
a. ______________________:
b. ______________________:

2) Cruciate Ligaments
a. _____________________:
b. _____________________:

3) _________________:

13
12. A tendon:
a. Attaches bone to bone
b. Connects between cartilaginous joints
c. Connects muscle to bone
d. Surrounds the individual muscle fibers

13. Ligaments are _________ elastic than tendons and are ________ prone to tearing than tendons.
a. less; more
b. more; less
c. less; less
d. more; more

14. Commonly called the ‘Prime Movers’, these are the muscles that contract to create the ROM through
the joint, they are the muscles primarily responsible for the movement.
a. Fixators
b. Synergists
c. Agonists
d. Antagonists

15. These muscles, sometimes referred to as ‘neutralizers’, provide for assistance of the prime mover/s/
by neutralizing the force of the movement through the plane of motion.
a. Fixators
b. Synergists
c. Agonists
d. Antagonists

16. The triceps are the _____ to ______.

a. Antagonist to biceps
b. Agonist to biceps
c. Agonist to brachialis
d. Antagonist to anterior deltoid

17. The quadratus lumborum stabilizes the spine in:

a. the sagittal plane
b. the frontal plane
c. the transverse plane
d. all planes

18. The internal and external obliques _____ the trunk.

a. pronate
b. adduct
c. rotate
d. pronate, adduct and rotate

14
19. Which exercises are best for the quads?
a. Squats, calf raises, chops
b. Lunges, squats and leg press
c. Leg extension, squats and stiff leg deadlift
d. Leg curls, leg extensions and smith machine squats

20. Which exercises are best for hamstrings?

a. Leg curls, reverse lunges and planks
b. Reverse lunges, step ups and hip adduction
c. Stiff leg deadlift, leg curl and reverse lunges
d. Leg extensions, leg press and step ups

21. What is the main function of the rectus abdominis?

a. Extension
b. Rotation
c. Flexion
d. None of the above

22. The hamstring muscles are:

a. Biceps femoris, semimembranosus and semitendinosus
b. Rectus femoris, semimembranosus and semitendinosus
c. Biceps femoris, semimembranosus and gluteus medius
d. None of the above

23. The gluteus maximus______ the hip.

a. Flexes
b. Extends
c. Adducts
d. All of the above

24. What four muscles make up the quadriceps?

a. Rectus abdominus, vastus lateralis, vastus medialis and vastus intermedius
b. Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius
c. Biceps femoris, vastus lateralis, vastus medialis and psoas
d. Rectus femoris, vastus lateralis, psoas and Iliacus

25. The ____ crosses the hip joint and the knee.
a. Rectus femoris
b. Biceps femoris
c. Rectus abdomis
d. Vastus lateralis

26. The latissimus dorsi performs ________ motions through the arms.
a. Pushing
b. Pulling
c. Flexion
d. Protraction
15
Prime Movers: Major Skeletal Muscles
27. List the name of each muscle (Anterior and Posterior)

13 1.______________________________
1
2.______________________________

3.______________________________
2

12 4.______________________________
3
11
5.______________________________

4 6.______________________________

7.______________________________
5
8.______________________________

9.______________________________

10._____________________________
10
6
11._____________________________
9
7 12._____________________________

8 13._____________________________

Anterior

16
 14
14._____________________________
15
26 15._____________________________

16 16._____________________________
25
17 17._____________________________

18
18._____________________________
24
19 19._____________________________

20._____________________________

21._____________________________

22._____________________________

20 23._____________________________

24._____________________________
23 21
25._____________________________

22 26.____________________________

Posterior

17
Common Exercises: Be familiar with the exercise movement and their respective distinctions.
28. Complete the chart (#1-#13)
Compound Movement: exercises that use more than one joint to complete, and target more than one muscle/group
Simple Movement: exercises that isolate only the use of one joint to complete or target only one muscle

1. 2. 3.

4. 5. 6.

7. 8. 9.

10. 11. 12.

13.

18
 NAME OF MOVEMENT PRIME MOVER SECONDARY MUSCLE/S/ COMPOUND OR
(Agonist) (Synergist/s/) SIMPLE?
1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

19
MATCHING
Antagonist muscles:
• Act in opposition to the movement generated by the agonists
• Are responsible for returning a limb to its initial position
• Exhibit reciprocal inhibition (forced relaxation)
• Are inhibited from contracting due to tight agonists

29. Match the Antagonistic muscle groups:

___Pectorals A. Posterior deltoid
___Quadriceps B. Triceps
___Biceps C. Forearm extensors
___Forearm flexors D. Hamstrings
___Anterior deltoid E. Right external oblique
___Left external oblique F. Latissimus dorsi

30. If you notice a postural discrepancy in your client, it may be an indication of the one of the following,
match your answers

Postural Discrepancy Possible Indication

___Shoulders slumping forward A. Tight or weak hip muscles

___Knees cave in during squat or bending B. Winging Scapula
___External rotation of a single leg C. Lordosis
___Shoulder blade sticks out D. Kyphosis
___Excessive curve in spine E. Tight adductors and weak glute muscles

31. Spine stabilization, the foundational basis for core training, needs to occur on all sides, thus all sides need to be
strengthened in order to incur the benefits of core balance, posture and stabilization. The following are core muscles
involved in training for spine stabilization; match these muscles of the core to the general location or identifier for each.

___across, deep, inner most muscle of the abdomen A. serratus anterior

___straight, extends entire length of abdomen B. intercostals muscles
___side, between the ribs C. rectus abdominis
___side, superficial abdomen D. external obliques
___side, deep abdomen E. internal obliques
___side, protracts and stabilizes scapula F. erector spinae
___lower back, the core, composed of 3 muscle groups G. transverses abdominis

20
 32.List the main structural muscles/groups that make up the Core:
•
•
•
•
•
•

33. Fill in the blanks of the following illustration with the muscles/groups that make up the Core:

1______________

6_______________ 2_______________
3_______________
4______________
5_______________

Understanding the Core: write a summary statement of the importance of the body’s core and why a focus
should be placed on core training:

21
CHAPTER 3 NOTES:

22
Chapter 4: Skeletal Muscle: Structure and Function
This chapter in your NFPT Personal Trainer Manual provides you with an in-depth look at skeletal muscle and
the cellular components that provide for its structure and function.

Muscle Tissue: Types and Structure

1. Name the three types of muscle tissue and list 2 (two) identifiers for each:
1) ______________________________
1.
2.

2) ______________________________
1.
2.

3) ______________________________
1.
2.

2. Approximately what percentage of the cells in your body are muscle tissue cells?
a. 30%
b. 45%
c. 50%
d. 60%

3. This is the smallest unit of a chemical compound:

a. Cell
b. Organelle
c. Molecule
d. Tissue

4. Skeletal muscle is under ________ control, and smooth muscle is under _________ control.
a. mind; motor
b. voluntary; involuntary
c. motor; mind
d. involuntary; voluntary

5. The movement of blood from one area of the body to another requires the _____________ of vessels
in the region where blood is needed, and _______________ of the vessels in all other regions.
a. vasodilation; vasoconstriction
b. vasoconstriction; vasodilation
c. widening; narrowing
d. Both A & C

23
 6. The structures of skeletal muscle are held together by connective tissues within each layer. From the
largest connective structure to the smallest: the _______________ holds the entire skeletal muscle
together; the _______________ holds a fascicle, or bundle of muscle fibers, together inside the
skeletal muscle; and the _______________ connects all of the fibers together inside of one muscle
fiber bundle.
a. Perimysium; Epimysium; Endomysium
b. Epimysium; Perimysium; Endomysium
c. Endomysium; Perimysium; Epimysium
d. Fascicle; Endomysium; Epimysium

7. An individual muscle fiber, or _____________, is the actual cell found in muscle tissue.
a. actin
b. myosin
c. myocyte
d. filament

8. Different muscles of the same group may have more than one origin (ending point) but they will share
a common insertion (starting point).
a. True
b. False

9. The process of __________ occurs whereby a given muscle tissue will shrink as the result of it not
being used; conversely, the process of ____________ occurs whereby a given muscle tissue enlarges
due to use/overuse.
a. hypertrophy; atrophy
b. atrophy; hypertrophy
c. sarcolemma; synthesis
d. synthesis; sarcolemma

MATCHING

10. Match the following muscle fiber components to its correct description:

___viscous material that encloses individual fibers A. Sarcoplasmic Reticulum

___ membrane that myofibrils are wrapped in B. Sarcoplasm

___ the functional units of skeletal muscle occurring C. Sarcomeres

in repeating segments along the myofibril
D. Sarcolemma
___ releases calcium ions during muscle contraction
and absorbs them during relaxation

24
 11. LABEL

Structure of a Skeletal Muscle

1_______________ 2_______________
8_______________

3_______________

4_______________
7_______________ 6_______________ 5_______________

Structure within a Motor Unit

Muscle

Motor Unit

1_______________

2_______________

3_______________

4_______________

25
 12. Fill in the blanks of the following paragraph using these keywords or phrases one time each:
Sliding Filament Theory Damage Myofibrils
Z-lines Actin Hypertrophic Protein Synthesis
Repaired Myosin Myofilaments
In the muscle fiber’s sub-layer there are contractile components, made up of repeating sarcomeres, called

____________________, that allow for strength and performance of the muscle. During a muscle contraction,

the contractile proteins ____________________ (thin filaments) and ____________________ (thick filaments)

slide over each other, causing the ‘end caps’ of the sarcomere, or ____________________, to be pulled closer

together. This continues in a repetitive cycle, known as the ____________________, which generates tension

in the muscle, thus shortening the length of the sarcomere which shortens the length of the muscle fiber,

enabling the contraction. Heavy, intense, low rep training can lead to ____________________ of the

____________________, actin and myosin, which must then be ____________________ in order to optimize

myofibril growth. Controlled exercise and recovery is the key to optimizing this repair process, otherwise

known as ____________________.

13. This is made up of one motor neuron, its axon and muscle fibers that are of the same type; when it is
activated all of its fibers contract.
a. Myosin
b. Myofibril
c. Myocyte
d. Motor Unit

14. Commonly referred to as the ‘powerhouse’ of the cell, these are organelles inside a cell that work
primarily to produce the energy needed for daily activity and recovery.
a. Ribosome
b. Dendrites
c. Mitochondria
d. Messenger RNA

15. “Free” ribosomes are found floating inside cell cytoplasm; “Membrane-bound” ribosomes are found
in the:
a. Rough Sarcoplasmic Reticulum
b. Deoxyribonucleic acid, DNA
c. Actin and Myosin
d. Mitochondria

26
16. Ribosomes are:
a. Digestive supporters
b. Protein builders
c. Waste consumers
d. DNA producers

17. The mitochondria produces energy aerobically in the form of _____ which is used during contractions
as well as for daily activity and recovery of energy needs.
a. oxygen
b. DNA
c. ribosomes
d. ATP

18. Myofibrils are comprised of the myofilaments ________ and __________.

a. actin; ribosomes
b. actin; myosin
c. myosin; ribosomes
d. myocytes; DNA

19. From smallest structure to largest structure, which is correct?

a. Actin & Myosin, Motor Unit, Muscle Fiber, Myofibril
b. Myofibril, Actin & Myosin, Muscle Fiber, Motor Unit
c. Actin & Myosin, Myofibril, Muscle Fiber, Motor Unit
d. Myofibril, Muscle Fiber, Motor Unit, Actin & Myosin

20. During isotonic concentric contraction, which of the below refers to joint flexion and extension
occurring with each repetition where external resistance does not change; such as with standard
dumbbell, barbell or bodyweight training.
a. Dynamic Variable External Resistance (DVER)
b. Dynamic Constant External Resistance (DCER)
c. Isometric Eccentric Contraction
d. Isokinetic Concentric Contraction

21. This type of contraction, sometimes referred to as ‘positive lifting’ is where a shortening of the length
of the muscle occurs as you lift a given load; weight/tension stays constant, and speed or number of
reps can vary.
a. Isotonic concentric
b. Isotonic eccentric
c. Isometric contraction
d. Isokinetic contraction

27
Muscle Contraction Types: Review for Understanding

22. Fill in the blanks using the following terms and their respective distinctions:
Isotonic concentric contraction Isometric contraction
Isotonic eccentric contraction Isokinetic contraction

1)________________________
• Muscle decreases/shortens in length
• “Positive” part of repetition
• Angle at the joint decreases

2)________________________
• Muscle increases/lengthens in length
• “Negative” part of the repetition
• Angle at the joint increases

3)_________________________
• Muscle contracts/shortens at constant rate of speed
• Requires equipment that increases the load in response to contraction speed
• Muscle gains strength evenly through entire ROM

4)_________________________
• No movement takes place
• Holding a static position against resistance
• Overall length of the muscle stays the same

23. All fiber types have:

a. exactly the same number of internal components, but of various sizes
b. exactly the same internal components, but of varying numbers and sizes
c. exactly the same number and size of internal components
d. exactly the same sizes of internal components, but in varying number

24. The fast twitch motor unit receives stronger more efficient impulses from its motor neuron than the
slow twitch motor unit.
a. True
b. False

25. This fiber type has very few mitochondria, restricting the duration of its contraction.
a. White, fast twitch
b. Red, fast twitch
c. White, slow twitch
d. Red, slow twitch

28
 26. White, slow twitch fibers have a much larger number of mitochondria by comparison to the other
types, allowing for a much longer duration of contraction.
a. True
b. False

27. In the table, name the three (3) Muscle Fiber types and fill in with their respective distinctions
FIBER TYPE CONTRACTILE RATE OF FATIGUE ACTIVITY EXAMPLE OPTIMAL REP
SPEED RANGE
Red, slow twitch
(Type I):

Red, fast twitch

(Type IIA):

White, fast twitch

(Type IIB):

28. What is the order of motor unit recruitment in a high rep set?
a. Red Slow; Red Fast; White Fast
b. Red Fast; White Fast; Red Slow
c. White Fast; Red Slow; Red Fast
d. White Fast; Red Fast; Red Slow

29. Depleting energy recruitment results in increased muscle energy storage, but minimizes the
involvement and growth of the ______________ motor units, which are known to have the greatest
potential for growth.
a. white, fast twitch
b. red, fast twitch
c. white, slow twitch
d. red, slow twitch

30. This type of training, also known as ‘power training’ or Olympic style lifting, is where the athlete lifts,
accelerates, and then immediately releases the weight, rather than slowly lowering it, forcing the
recruitment of fast twitch muscle fibers.
a. Plyometric training
b. Proprioceptive Neural Facilitation
c. Ballistic training
d. Depleting Energy Recruitment

31. Performing Olympic style lifting causing a maximum contraction against a sub-maximal resistance,
and forcing the recruitment of fast twitch fibers, is this type of motor unit recruitment:
a. Immediate Recruitment
b. Contractile Speed Recruitment
c. Depleting Energy Recruitment
d. Proprioceptive Neural Facilitation
29
 32. A stretching technique that uses the reflexive relaxation reaction of the antagonist muscle/s/ during
the contraction is known as:
a. Immediate Recruitment
b. Contractile Speed Recruitment
c. Depleting Energy Recruitment
d. Proprioceptive Neural Facilitation (PNF)

33. This sensory nerve ending, embedded among the fibers of a tendon, protects against too much
contractile force by ‘shutting down’ the muscle contraction just short of injury.
a. Proprioceptive Neural Facilitation (PNF)
b. Muscle Spindle
c. Golgi Tendon Organ (GTO)
d. Tropomyosin

34. Is “The Pump” good for size and strength increase?

a. Yes, because it increases the number of contractions in less time
b. No, because it inhibits contractions causing premature failure

Contractile Failure

35. List three (3) reasons why a muscle fiber stops contracting when trained to failure, provide a brief
explanation for each:

1) _______________________

2) _______________________

3) _______________________

36. The greater the oxygen taken up by the muscles during resistance exercise, the slower the use of
____________.
a. stored muscle glycogen
b. stored lactic acid
c. fatty acid chains
d. protein chains

37. During what rep range does Myofibril failure occur?

a. 4 to 6 rep range
b. 10 to 12 rep range
c. 12 to 15 rep range
d. 20 to 25 rep range

30
 38. Intermediate failure occurs to what type of muscle fiber?
a. White, fast twitch
b. Red, fast twitch
c. White, slow twitch
d. Red, slow twitch

39. During what rep range does Mitochondrial failure occur?

a. 4 to 6 rep range
b. 10 to 12 rep range
c. 12 to 15 rep range
d. 20 to 25 rep range

40. Resistance exercise and a healthy diet will promote the body’s use of _________ to provide fatty acids
and glycerol to replete the exhausted muscle stores.
a. adipose tissue
b. muscle tissue
c. myofibrils
d. soft tissue

41. To optimize the fat conversion effects of resistance training, perform:

a. low rep, high intensity, short duration using simple movements
b. low rep, low intensity, short duration using compound movements
c. high rep, low intensity, long duration using simple movements
d. high rep, low intensity, long duration using compound movements

42. A contraindication to exercise is when your client starts to become frustrated with their fitness
program results and therefore desires to quit performing exercise.
a. True
b. False

CHAPTER 4 NOTES:

31
Chapter 5: Cardiac and Smooth Muscle: Structure and Function
This chapter in your NFPT Personal Trainer Manual provides a detailed look at the heart and related
adaptations of both cardiac and smooth muscle in the body during exercise.

The Cardiovascular System: Review for Understanding

1. LABEL

6_______________ 1_______________

2_______________
Right Pulmonary Veins Left Pulmonary Veins
(from right lung to left (from left lung to left
atrium) atrium)

5______________

4_______________
3_______________

The structure and function of the cardiovascular system requires both cardiac and smooth muscle
components.

2. Fill in the blanks with ‘cardiac’ or ‘smooth’ to indicate the respective muscle type, and match the
following words under each:

Myocardium Capillaries Arteries Ventricles

The Heart:______________ Blood Vessels:______________

- -
- -

32
3. What are the smooth muscles in the body?
a. Digestive, Skeletal and Respiratory
b. Glandular, Respiratory and Nerve endings
c. Digestive, Respiratory and Vascular tissue
d. Glandular, Arteriole, and Vascular tissue

4. The process by which blood is carried away from the heart to the body is:
a. Systemic Circulation
b. Pulmonary Circulation

5. The process by which blood flows between the heart and lungs is:
a. Systemic Circulation
b. Pulmonary Circulation

6. The left ventricle wall of the heart will adapt to resistance training by getting ____________________;
and it will adapt to aerobic training by becoming ____________________.
a. thicker and stronger ; thinner with increased blood capacity
b. thinner with increased blood capacity ; thicker and stronger

7. From the chambers of the heart, the arteries carry the blood ______; while veins carry the blood
______.
a. in ; away
b. away ; in

8. Fluids constantly move across separating membranes in order to maintain osmosis. Fluid that is found
outside of the cell is called ______________, and it includes the ______________ that transports
elements like hormones, proteins and nutrients where the body needs them.
a. intracellular fluid; interstitial fluid
b. extracellular fluid; blood plasma
c. extracellular fluid; interstitial fluid

9. Name the two (2) phases in a single cycle of cardiac activity that match the distinguishers below for
each:

1. ___________________
o Contraction phase where blood is ejected into the aorta and pulmonary arteries
o Is represented by the higher number in a blood pressure reading

2. ___________________
o The ‘resting’ phase where blood is filling in from the left and right atriums into the
left and right ventricles
o Is represented by the lower number in a blood pressure reading

33
10. If your client’s blood pressure reading is 145/95 mmHg, what can you defer and/or recommend based
on this information:
• Blood Pressure Category =
• Lifestyle Recommendations =

11. According to the American Heart Association, the ‘lifestyle prescription’ for optimizing good health
will include the following. These general rules for a healthier lifestyle should be adopted as a
foundation to your recommendations as a personal trainer.

• __________________
• __________________
• __________________
• __________________
• __________________

12. The actual amount of blood pumped from the left ventricle of the heart in one beat is called:
a. Venous return
b. Cardiac output
c. Stroke volume
d. Heart Rate

13. Ventricle volumes are typically taken from an echocardiogram. Find Cardiac Output (CO) when you
have a known Stroke Volume (SV) of 60 mL and a Heart Rate (HR) of 80 BPM.
a. 1,400 mL, or 1.4 Liters
b. 3,600 mL, or 3.6 Liters
c. 4,800 mL, or 4.8 Liters
d. 5,200 mL, or 5.2 Liters

14. The protein that carries oxygen in the blood to the body is called ___________; the protein carrier of
oxygen in the muscle tissue is called ___________.
a. myoglobin; hemoglobin
b. hemoglobin; myoglobin
c. mitochondria; capillaries
d. capillaries; mitochondria

15. The difference in oxygen content between arterial and venous blood is referred to as:
a. a-vO₂ difference
b. VO₂ max
c. total oxygen consummation
d. heart rate

34
 16. Insulin does which of the following:
a. Increases glucose in the blood stream
b. Produces glucose from the liver
c. Removes glucose from the blood stream
d. Consumes glucose from the muscle

17. _________________ is also known as “bad” cholesterol; while __________________ is “good”

cholesterol.
a. Low-density lipoproteins (LDL) ; High-density lipoproteins (HDL)
b. High-density lipoproteins (HDL) ; Low-density lipoproteins (LDL)

CHAPTER 5 NOTES:

35
Chapter 6: The Physiology of Nutrient Metabolism
This chapter in your NFPT Personal Trainer Manual covers the process of taking in food and converting it to
energy.

The Digestive Process

1) List the four (4) stages of digestion and where each primarily occurs:
1)
2)
3)
4)

2) The liver has many vital functions in the body, including processes that enable digestion and energy
production. Fill in the blanks that describe some of these vital liver functions, below. The liver:
• produces substances that break down _____ (lipases)
• converts _________ to glycogen via __________________, and maintains a proper level of _________
in the blood
• produces _______ (chemical component in urine) via transamination (amino-transfer) of
_________ _________ into keto acids
• makes certain amino acids
• filters harmful substances from the _____________(such as alcohol) via alcohol dehydrogenase or
other enzymes (detoxification function)
• stores vitamins ____, ____, ____ and ______ and some minerals
• produces about ____% of the __________________in the body

3) All physical and chemical reactions in the body that use or convert energy is called:
a. digestion
b. metabolism
c. nutrition
d. anabolism

4) Absorption is the final stage in the digestive process where the nutrient molecules are transported to the
appropriate locations to be used or stored.
a. True
b. False

5) What does the liver change all simple sugars into?

a. insulin
b. leptin
c. glucose
d. glucagon
36
6) Among its many functions, the liver produces about 80% of the cholesterol in the body.
a. True
b. False

7) These sensors detect blood pressure.

a. Chemoreceptors
b. Baroreceptors
c. Islets of Langerhans
d. Cortico-releasing hormone (CRH)

8) To restore homeostasis, signals will be sent to the ______________ if/when imbalances in blood chemicals
or blood pressure are detected.
a. hypothalamus
b. pancreas
c. heart
d. cerebellum

9) One of the main functions of the pancreas is to regulate blood sugar levels. It does this by secreting the
hormones:
a. insulin and leptin
b. glucagon and insulin
c. leptin and glucagon
d. growth hormone (GH) and glucagon

10) Which hormone is responsible for removing glucose from the blood stream?
a. Growth hormone (GH)
b. Glucagon
c. Insulin
d. Leptin

11) Basically, nutrient metabolism can be broken up into two (2) distinct parts:
a. Anabolism (the synthesis of all compounds needed by the cell) & Catabolism (the breakdown of
molecules for energy)
b. Anabolism (the breakdown of molecules for energy) & Catabolism (the synthesis of all compounds
needed by the cell)
c. Cannibalism (the breakdown of fatty acids for energy) & Glycogenolysis (the synthesis of all
compounds needed by the cell)
d. Cannibalism (the synthesis of all compounds needed by the cell) & Glycogenolysis (the breakdown
of fatty acids for energy)

12) As a personal trainer, you should give specific advice to your clients regarding portion sizes and
individualized meal plans.
a. True
b. False

37
Nutrient Metabolism
13) Nutrients are required for all types of bodily functions, like growth and metabolism. The body
requires three (3) macro-nutrients, they are:

1. _____________________

2. _____________________

3. _____________________

14) Fill in the blanks using these keywords, one time each:
Glucose Glucagon Glycogenolysis
Gluconeogenesis Glycogen

_____________________: this is the product of conversion from unused glucose that is stored for energy

_____________________: this regulatory hormone is secreted to raise the concentration of glucose in the
blood stream

_____________________: this is the only usable form of simple sugar in the body; and the brain’s only source
of energy

_____________________: this is the process by which the liver converts proteins and body tissue into glucose
for energy

_____________________: this is the process by which stored glycogen is released from the liver to maintain
blood sugar

15) All of the following are true regarding the cannibalism of muscle tissue for energy. Fill in the blanks
below these statements, using the following terms: Resistance Aerobic

Muscle cannibalism occurs in these situations:

Extreme dieting/fasting
Intense aerobic activity (especially in the absence of resistance exercise)
Intense resistance training
Any situation where glucose is unable to satisfy energy needs (usually extreme energy needs)
Extremely low protein intake accompanied by regular intense exercise
Over-exertive ______________ exercise triggers cannibalism of the intracellular proteins of the working
muscles ONLY; whereas over-exertive _____________ exercise triggers cannibalism of amino acids, blood
proteins, organ tissue, and muscle tissue.

38
16) Simple sugars are taken up in the blood rapidly, but the muscles and liver can only take up the
product, glucose, very slowly; therefore, if there is an over-abundance of glucose to be stored as the result
of ingesting too many simple sugars – where is it stored?
a. Muscle cells
b. Fat cells
c. Skin cells
d. Organ cells

17) Which of the following would be a reason that the liver would not be able to provide glucose for the
blood?
a. Over-exertive exercise
b. Extreme dieting or fasting
c. Liver disease or failure
d. All of the above

18) If glucagon reaches the liver and for some reason the liver cannot provide glucose for the blood, a
sequence of events occur that result in the breakdown of blood proteins and anabolism of organ and
muscle tissue.
a. True
b. False

19) When is the optimal time for ingesting simple sugar?

a. Right before an intense workout
b. Immediately following an intense workout
c. Right before bedtime
d. When on a fat loss diet

20) ___________ fiber is not digestible; __________ fiber is digestible.

a. Soluble; insoluble
b. Insoluble; soluble

21) At least how many grams of carbohydrates should be ingested daily, by the average healthy adult, to
spare amino acids, proteins and other energy reserves from being converted and used for energy?
a. 52 grams
b. 106 grams
c. 156 grams
d. 255 grams

22) The only usable form of simple sugar in the body is:
a. Lactose
b. Fructose
c. Glucose
d. High Fructose Corn Syrup (HFCS)

39
23) When blood sugar falls below resting levels, the supply of glucose to the Central Nervous System is
reduced. This creates a sluggish, run down and tired feeling because of the resulting effect to higher brain
function.
a. True
b. False

24) In the absence of ___________ during intense aerobic activity, muscle tissue will be _____________
to provide for the balance of the energy needed to keep up with demand.
a. protein; regenerated
b. glucose; cannibalized
c. protein; cannibalized
d. glucose; regenerated

25) A method for avoiding the occurrence of cannibalism of intracellular proteins in the working muscles
during intense resistance exercise is to:
a. Eat protein regularly and ingest an easily absorbable carbohydrate about 15 minutes before
workouts
b. Eat protein regularly and ingest an insoluble fiber about 30 minutes before workouts
c. Eat large amounts of protein every other day and ingest an easily absorbable carbohydrate 5
minutes before workouts
d. Eat large amounts of protein every other day and ingest an easily absorbable carbohydrate during
workouts

26) Summarize the concept:

Glycemic Index (GI):

Glycemic Load (GL):

27) Find the GL for 1 cup of diced pineapple, using the following nutritional data:
Glycemic Index = 64
Carbohydrates = 22g
Dietary Fiber = 2g

GL = _______

28) Is the GL, for 1 cup of diced pineapple, low, medium or high?

29) Low Density Lipoproteins (LDLs) are considered _________ cholesterols; while the High Density
Lipoproteins (HDLs) are considered ________ cholesterols.
a. good; bad
b. bad; good

30) During periods of inactivity, Insulin Receptor Sites become less responsive.
a. True
b. False
40
31) If your client struggles with weight loss, it could be because of:
a. heredity factors
b. over-consumption of ‘junk’ food
c. Both a & b
d. Neither a or b

32) Ingested fats are broken down into:

a. Phospholipids, lipolytic enzymes, chylomicrons
b. Lipolytic enzymes, triglycerides, cholesterols
c. Cholesterols, chylomicrons, phospholipids
d. Triglycerides, phospholipids, cholesterols

33) _______________ is the packaged form of broken down fats that provides for fat transport to adipose
tissue or the liver.
a. Phospholipids
b. Chylomicrons
c. Cholesterol
d. Triglycerides

34) When protein is ingested, it moves to the stomach where it is acted on by the enzyme __________.
a. Lypolytin
b. Pepsin
c. Peptide
d. Leucine

35) Which of the following enzymes are responsible for breaking down fats?
a. Pepsin
b. Lactose
c. Lipase
d. Amylase

36) How many grams of protein can be assimilated in 3 to 4 hours?

a. 12
b. 16
c. 20
d. 32

37) An amino acid may enter the metabolic processes as either _____________ or ______________.
a. catalysts; leucine
b. pyruvate ; acetyl CoA
c. acetyl CoA; catalysts
d. leucine; valine

41
38) If the duration of intense exercise is too great, __________ are depleted and must be replaced
immediately, this replenishment takes precedence over tissue repair.
a. Amino acids
b. Catalysts
c. Fat cells
d. Interstitial fluids

39) Proteins become broken down into:

a. Amino acids
b. Ammonias
c. Trypsin
d. Keto acids

40) Fill in the following:

2 Basic Functions of Amino Acids once taken up by Muscle Cells

1. ___________________
•
•

2. ___________________
•

CHAPTER 6 NOTES:

42
Chapter 7: Metabolic Pathways and Energy Production
This chapter in your NFPT Personal Trainer Manual reviews metabolic pathways for energy requirements and
the components required to sustain these process.

Protein Measurements and Energy Production

1. What does a “UUN” test stand for?

2. What does a UUN test measure?

3. What percentage of protein is nitrogen?

4. Name two potential consequences of high protein intake:

•

•
5. When you are excreting more nitrogen than you are ingesting, you are:
a. Maintaining lean tissue
b. Increasing lean tissue
c. Decreasing lean tissue
d. None of the above

6. What is the only form of energy, manufactured by the mitochondria, that muscles can use?
a. Adenosine Diphosphate (ADP)
b. Adenosine Triphosphate (ATP)
c. Creatine Phosphate
d. Pyruvate

7. Anaerobic glycolysis is the process by which energy is being produced during long sustainable aerobic
events.
a. True
b. False

8. The chief carbohydrate storage form of glucose is:

a. Acetyl CoA
b. Muscle Glycogen
c. Liver Glycogen
d. Creatine Phosphate

9. How many seconds of ATP are stored in cells for immediate use?
a. 4 seconds
b. 8 seconds
c. 12 seconds
d. 16 seconds

43
10. During a muscle contraction, the muscle cell membrane is:
a. Impermeable; nothing can get in or out of the cells
b. Impenetrable; nothing can get in
c. Relaxed; an exchange of oxygen occurs
d. Sustainable; an exchange of oxygen occurs as needed

11. The production of ATP in the absence of oxygen is called:

a. Aerobic conditioning
b. Aerobic glycolysis
c. Anaerobic conditioning
d. Anaerobic glycolysis

12. _____________ is the end product of glycolysis in the presence of oxygen.

a. Oxygen
b. Amino acid
c. Pyruvate
d. Acetyl CoA

13. During the performance of aerobic activity, increasing amounts of fatty acids and oxygen are used for
ATP production; this process is called aerobic metabolism and it will always occur during the proper
performance of weight resistance training as well.
a. True
b. False

14. Aerobic metabolism is also called:

a. Cell respiration
b. Aerobic hydrolysis
c. Gluconeogenesis
d. Oxidative Phosphorylation

15. The system of events by which all of the processes involved in the metabolic chain of chemical
reactions to generate energy is called:
a. Oxidative Phosphorylation
b. Aerobic Metabolism
c. Citric Acid Cycle
d. Gluconeogenesis

44
MATCHING
16. Match the term to its correct description

___Occurring in the mitochondria, this energy production function of the A. Oxidative Phosphorylation
cell can only occur after Acetyl CoA is generated from glycolysis
B. ATP
___Chemical compounds generated during energy production are oxidized
C. Electron Transport Chain
___The metabolic pathway where energy that is released by the oxidization
of chemical compounds are used to form ATP D. Citric Acid Cycle

___Energy produced as a result of chemical reactions in the metabolic chain

17. Fatty acids are converted into Acetyl CoA by _____________; and carbohydrates are converted into
Acetyl CoA by _____________.
a. cell respiration; beta oxidation
b. glycolysis; beta oxidation
c. glycolysis; cell respiration
d. beta oxidation; glycolysis

18. The mobilization of catabolism can occur as the result of:

a. Intramuscular factors
b. Hormone activation of enzymes
c. Sympathetic nervous system activation
d. All of the above can trigger catabolism

19. This stress hormone, released from the anterior pituitary, raises the concentration of glucose and
fatty acids and stimulates cell reproduction.
a. Cortisol
b. Insulin
c. Growth Hormone
d. Norepinephrine

20. The primary two hormones in normal metabolism are:

a. Cortisol and Growth Hormone
b. Glucagon and Cortisol
c. Glucagon and Insulin
d. Insulin and Growth Hormone

21. When secreted, this hormone will inhibit anabolic processes.

a. Cortisol
b. Glucagon
c. Insulin
d. Epinephrine

45
22. The maximum amount of oxygen that your body can use during exercise is referred to as:
a. VO₂Max
b. a-vO₂ difference
c. Exercise Heart Rate (ExHR)
d. Target HR

23. The ability to use more oxygen, therefore producing more ATP energy, is more representative of
which type of athlete:
a. Bodybuilder
b. Basketball player
c. Marathon runner
d. Football player

24. The body’s optimum duration, at 60% aerobic intensity, where fat is being burned without burning
muscle, is 90 minutes.
a. True
b. False

25. As a personal trainer, you should always start your client out at 60% training intensity.
a. True
b. False

26. For the fat loss, beginner client, use the following duration and intensity when starting their training
program to achieve an initial ‘fat conversion’ effect.
a. Low intensity, long duration
b. High intensity, long duration
c. High intensity, short duration
d. Low intensity, short duration

27. Use the Karvonen formula to calculate Exercise Heart Rate for Optimal Training at a 60% intensity
level using the following sample client’s information:
• 30 years of age, female client
• Maximum Heart Rate (MaxHR) = 187 BPM
• Resting Heart Rate (RestHR) = 72 BPM

Exercise Heart Rate (ExHR) = _____________

28. If you had an athletic male client, age 22, with a VO₂Max rating of 53, is this considered to be poor,
fair, good, excellent or superior? _______

29. Should you perform a VO₂Max assessment on a sedentary, beginner client?

a. Yes
b. No

46
 30. The Karvonen formula offers a standard method for finding ___________.
a. Resting Heart Rate for optimal training heart rate
b. VO₂Max intensity level for optimal training oxygen uptake
c. Pulse Pressure for optimal training blood pressure
d. Exercise Heart Rate for optimal training heart rate

31. Which equation below is the Karvonen formula?

a. RestHR ÷ (intensity level x ExHR) = MaxHR
b. ExHR x [(MaxHR – RestHR) – ExHR] = intensity level
c. RestHR + [intensity level x (MaxHR – RestHR)] = ExHR
d. MaxHR + [intensity level x (ExHR – MaxHR)] = RestHR

32. As someone gets into better aerobic condition, the following change/s/ occur which promote fat
utilization:
a. Increase in muscle energy stores
b. Decrease in mitochondria
c. Decrease in capillary capacity
d. All of the above

33. As someone gets into better aerobic condition, the intramuscular triacylglycerol content is enhanced
in white, fast twitch fibers, and an increased hormonal response takes place.
a. True
b. False

34. The hormonal response that takes place, as someone’s aerobic condition improves, will cause a
decrease in the amount of glycogen and the amount of blood glucose being used for energy; this is
called the:
a. Equilibrium Response
b. Glycogen Sparing Effect
c. Glucose Decrease Response
d. Osmotic Occurrence Effect

CHAPTER 7 NOTES:

47
Chapter 8: Nutrient Review
This chapter in your NFPT Personal Trainer Manual provides an overview of essential nutrients for the human
body and how those nutrients sustain metabolic processes.

Essential Nutrients for the Human Body

1. Vitamins, minerals and water are considered:

a. Macro-nutrients
b. Micro-nutrients
c. Non-essential
d. Amino Acids

2. The entire set of values considered for optimum health, used for planning and assessing diets, is called:
a. Recommended Daily Allowance (RDA)
b. Tolerable Upper Intake Levels (UL)
c. Dietary Reference Intakes (DRI)
d. Adequate Intakes (AI)

3. Why may supplementation be an appropriate addition to ‘real food’?

a. Because it allows us to balance out eating ‘junk’ food
b. Because supplements are better for you, overall, than ‘real food’
c. Because advances in food science have caused nutrient depletion in some foods
d. Because supplementation will dramatically improve athletic performance
e. All of the above are good reasons for supplementation

4. A ‘balanced diet’ includes:

a. the right proportions of various macro- and micro-nutrients
b. a variety which assures that functional requirements are being met
c. a balance that ensures few to no bodily function deficiencies exist
d. all parts of the food pyramid
e. all of the above

5. The number of calories per weight of the food is called:

a. Caloric measure
b. Caloric density
c. Negative calories
d. Caloric nutrition

6. The term ‘empty calories’ refers to foods which have high nutrient density and high caloric density.
a. True
b. False

7. Vitamins produce energy.

a. True
b. False vitamins do not have any calories, therefore they do not produce energy

48
 8. Excess quantities of vitamins do NOT enhance bodily functions.
a. True
b. False

9. Which statement/s/, regarding micro-nutrients, is/are correct:

a. They are not as important for bodily function as macro-nutrients
b. They are not required in as large a quantity as macro-nutrients
c. They include vitamins, minerals and proteins
d. All of the above statements are correct

10. Which statement/s/, regarding vitamins, is/are correct:

a. They are classified as either fat soluble or water soluble
b. They will combine with either hydrophilic or hydrophobic environments
c. They are either organic compounds or they have carbon in their structure
d. All of the above statements are correct

11. Which group of vitamins aids in metabolism?

a. A vitamins
b. B vitamins
c. C vitamins
d. D vitamins

MATCHING

12. Match the terms to the description that most specifically describes it:

____An inorganic compound that is a natural element of the environment A. essential

____An element in the hemoglobin of red blood cells which enable B. mineral
them to carry oxygen
C. iron
____A nutrient that is not synthesized by the body in enough quantity to
sustain function, and therefore must be part of a balanced diet D. water

____Maintains body temperature, allows for movement of nutrients and

contributes to over 50% of all internal chemical reactions

49
Water: The Most Essential Nutrient
13. Fill in the blanks of the following paragraph using these keywords or phrases one time each:
74% electrolytes sodium osmoreceptors metabolic

Water is essential to living; it is responsible for over half of the chemical reactions in our body. The minerals in
water are known as ____________, which are critical for things like muscle contraction and brain function.
Fluid imbalances contribute to _______________ disorders; this risk can be significantly reduced by drinking at
least 8 ounces, 8 to 10 times per day. _______________ is the electrolyte that is responsible for fluid
retention, it is significant to our thirst response – as its concentration in the blood is diluted to acceptable
levels, ______________ will no longer send signals to the brain to create the sense of thirst. Water content of
muscle is about _________ of its weight.

14. Fill in the blanks for the following true statements about water:

Never take in large amounts of ____________ during exercise.

It is advised to drink between ___ and ___ ounces of fluids within 30 minutes after an event completion.

Body temperature and heart rate _____________ during periods of dehydration.

The distribution of Total Body Water (TBW) is divided into ______________ and _____________
compartments.

The ___________ are responsible for regulating the flow of fluid from the body, e.g. excreting ammonia
through the urine.

When two compartments are separated by a semi-permeable membrane, water will cross the membrane to
equalize the concentrations, the process of _____________.

As the body absorbs water in the small intestine, and eventually into the blood vessel, it will first move into
the blood’s fluid compartment, known as _____________.

50
 15. Write the short descriptions, provided below, underneath the condition that it best describes:
Headache and dizziness
Rapid, shallow breathing
Very high body temperature
No sweating
Less serious by comparison
Soaked with sweat and pale skin
Dry and flushed/red skin
Sweat mechanism has ceased working
Common in athletes who use stimulants

Heat Exhaustion Heat Stroke

- -
- -
- -
- -
-

16. List 3 ways that you can prevent heat exhaustion and/or heat stroke:
•
•
•

17. The only way for water to reach the cells and all of the places that it is needed is for it to be absorbed
in the _____________________.
a. brain
b. skeletal muscle tissue
c. small intestine
d. liver

18. Sports drinks that are higher in sodium are best for individuals recovering from short bursts of
explosive exercise.
a. True
b. False

19. Sports drinks:

a. Should not be used in all exercise situations
b. Are intended to replace water and electrolytes, but are also enhanced by sugars and salts
c. Are good for individuals who are performing prolonged periods of strenuous exercise
d. All are true

51
CHAPTER 8 NOTES:

52
Chapter 9: The Beginner Client
This chapter of the NFPT Personal Trainer Manual covers the basic types of exercise and related training
principles for your beginning client.

Fitness Concepts and Training Principles

1. Use the descriptions below to match the respective training term or concept:

___push-ups and lunges are an example of systematic body weight A. Stretching

exercises that are performed without any type of apparatus
B. Muscular Strength
___the size increase of muscle fibers
C. Plyometric Training
___a bodily system must be pushed beyond what it can currently
handle in order to continue achieving results D. Hypertrophy

___the amount of tension that can be exerted in a single occurrence E. Atrophy

(e.g. one repetition maximum)
F. Muscular Endurance
___the natural decrease in muscle fiber size due to under use
G. Aerobic
___static (not involving motion) or dynamic (involving motion),
this type of specific training should include a focus for improved flexibility H. Overload Principle

___specific to a goal which improves the ability to perform an individual’s I. Functional Training
respective activities of daily living
J. Calisthenics
___amount of resistance that can be repeatedly overcome

___utilizes tension in the tendon to cause a more forceful muscle contraction,

increased tendon strength and improved motion skill transition

___conditioning that increases the body’s ability to uptake oxygen

2. A performance based test that is specifically looking at the number of pull-ups, push-ups and crunches
that your client is able to repeatedly perform would be an assessment of:
a. Functional ability
b. Muscular endurance
c. Plyometric ability
d. Muscular strength

3. The girth of a muscle is its ________, while the fine ridges and bumps formed by the muscle being
close to the skin, without subcutaneous fat in-between, is its ____________.
a. strength; size
b. size; strength
c. definition; size
d. size; definition
53
4. When you condition for one sport and that conditioning trains muscles that are used for other
sport/s/, this is called:
a. Specificity training
b. Cross training
c. Functional training
d. Plyometric training

5. Prescribing exercise that is based on the specific individual needs and goals in order that they improve
upon their respective activities of daily living is considered cross training.
a. True
b. False

6. All functional training exercises require balance exercises.

a. True
b. False

7. The definition, “the absolute range of movement in a joint or series of joints that is attainable in a
momentary effort with the help of a partner or a piece of equipment”, describes which one of the
following:
a. Tension
b. Strength
c. Flexibility
d. Contraction

8. Basically, a stretch is either ________ or ________.

a. static (not involving motion); dynamic (involving motion)
b. dynamic (not involving motion); static (involving motion)
c. posterior (movement toward the back); anterior (movement toward the front)
d. anterior (movement toward the back); posterior (movement toward the front)

9. If you were performing push-ups and lunges, using your body weight without an apparatus to promote
strength, endurance and flexibility, you would be performing:
a. F.I.T.T. exercises
b. Calisthenics
c. Aerobics
d. Plyometric exercises

10. Aerobic exercises require training at an individual’s target heart rate for at least ____ minutes, ____
or more times per week.
a. 5; 3
b. 10; 4
c. 15; 4
d. 20; 3

54
11. F.I.T.T. is an acronym for remembering the measurable parts of an exercise training program, list the
parts:

F: ______________

I: ______________

T: ______________

T: ______________

12. The specificity of training principle refers to a desired training effect that is specific to the activity
being performed. It is also referred to by the acronym S.A.I.D, or the S.A.I.D. Principle. Write out what
S.A.I.D stands for and identify the components of training that it specifically applies to:

S.A.I.D. = _____________________________________________

•
•
•
•
•
•

13. Most workouts should have 4 distinct phases, list them below:

1. ______________________________
2. ______________________________
3. ______________________________
4. ______________________________

14. Applying the challenges of the ____________ principle will require the body to continue to adapt to
an increase in the intensity of effort, resulting in greater muscle tissue growth and fat loss.
a. functional
b. mitochondrial
c. ceiling Effect
d. overload

15. During the performance of intense work, the adrenal glands are stimulated to release stress
hormones which actually result in the catabolism of body tissues. When performing high intensity
workouts, do this to reduce this effect:
a. Workout for a short duration
b. Workout for a long duration
c. Take a 5 minute break in between long durations
d. Never workout at a high level of intensity
55
16. Recovery heart rate between sets can be used to estimate energy expenditures.
a. True
b. False

17. Of the following, what is the greatest contributor to injury among beginner clients?
a. Infrequent workouts
b. Improper form
c. Poor flexibility
d. Low intensity workouts

18. Which of the following should you, as the personal trainer, require of your clients for their overall
safety.
a. Proper footwear
b. No large meal before a workout
c. No premature heavy weight lifting
d. All of the above

19. Why is this statement correct?: “wait 90 minutes after you eat before you get into the pool”
a. Because a greater supply of blood is needed for digestion right after you eat
b. Because when vessels dilate around digestion, they constrict in muscular areas
c. Both A & B are correct
d. Neither A nor B are correct, it’s an old wives’ tale

5 Components of General Fitness

20. List the five (5) components of fitness and then match each, by number, to the general description
provided:

1. _________________________ ____ effect as much muscle tissue as possible

prolonged. Incorporate pushing, pulling and
2. _________________________ squatting/lunging movements

3. _________________________ ____create a goal for identifying the 3 stages of

aerobic progression
4. _________________________
____identify the ratio of lean body mass to fat body
5. _________________________ mass

___incorporate gradual increases in ROM

___increase with isometric exercise or with low rep

isotonic exercise. Use compound movements that
target the major muscle groups

56
The General Fitness Exercise Program

21. For women, body fat should not exceed __%; for men, body fat should not exceed __%.
a. 25; 18
b. 18; 25
c. 15; 30
d. 30; 15

22. The alternating lateral lunge, sumo squat and high knee skips are examples of what types of
stretching:
a. Static
b. Active
c. Dynamic
d. None of the above

23. Performing 3 sets each of pushing, pulling and squatting exercises, in a circuit, in the 20-25 rep range,
will have its greatest benefit on:
a. Strength and power
b. Endurance and fat loss
c. Strength and fat loss
d. Power and endurance

24. For the general fitness client, it is important to encourage a workout that is performed at least ___
times per week in order to maintain an average level of fitness.
a. 1
b. 2
c. 3
d. 4

25. Stability training starts with an effective ________ routine.

a. Core
b. Circuit
c. Strength
d. Aerobic

26. The client should either perform all resistance or all aerobic exercises, respective to his or her goal.
a. True
b. False

57
CHAPTER 9 NOTES:

58
Chapter 10: Aerobic and Low Level Activity
This chapter in your NFPT Personal Trainer Manual reviews the effectiveness of recommendations for aerobic
exercise in all training program design scenarios.

The Aerobic Training Program

1. Identify each of the following training attributes as either AEROBIC or ANAEROBIC:

Uses oxygen to meet energy demands ___________________

Brief, high intensity exercise ____________________

Jogging, swimming, cycling ____________________

Uses energy systems to produce ATP in the absence of oxygen ____________________

Low to moderate intensity, also known as ‘cardio’ ____________________

Bodybuilding, sprinting, jumping _____________________

2. During aerobic-based exercise, glucose is taken from the:

a. Liver
b. Blood
c. Working Muscle
d. All of the above

3. With the right pre-workout meal, the liver can provide about how many calories of glycogen during
aerobic activity?
a. 50 to 100 calories
b. 200 to 300 calories
c. 300 to 400 calories
d. 400 to 500 calories

4. When you start an activity that is above your RMR, the energy required to perform that activity will
first be supplied by:
a. Carbohydrates via Anaerobic Metabolism
b. Fatty Acids via Aerobic Glycolysis
c. Proteins via Anaerobic Metabolism
d. Oxygen via Aerobic Glycolysis

5. The body’s transition from an anaerobic metabolism to an aerobically dominated metabolism is

primarily dependent on which two major factors:
a. Time of Day and Duration of Exercise
b. Pre-workout Meal and Time of Day
c. Duration of Exercise and Intensity of Exercise
d. Intensity of Exercise and Pre-workout Meal

59
6. The Borg Scales contain both numeric and contextual categorizations for identifying which of the
following:
a. RPE
b. Difficulty of the activity
c. Level of Exertion
d. All of the above

7. What does RPE stand for:

a. Rate of Perpetual Extension
b. Received Purpose of Exercise
c. Rate of Perceived Exertion
d. Ratio Perspective to Exercise

8. What is a good baseline for the duration and frequency of aerobic training sessions for your general
fitness client?
a. 15 to 30 minutes, 5 to 7 times per week
b. 15 to 60 minutes, 3 to 5 times per week
c. 60 to 90 minutes, 2 to 4 times per week
d. 90 to 120 minutes, 1 to 3 times per week

9. The _________ intense that the aerobic exercise is, the _________ depletion of cellular catalysts.
a. less, less
b. more, more
c. less, more
d. more, less

10. Two factors that can be used to calculate recommendations for your client’s maximal training
intensity effort, are:
a. Timed distance AND Training heart rate
b. Training heart rate AND Recovery period
c. Recovery period AND Timed distance
d. Time of day AND Training heart rate

11. When an endurance athlete is said to have “hit the wall”, what does this mean?
a. There is an exhaustion of glucose reserves in the liver and muscles
b. An abrupt loss of energy and sudden fatigue occur
c. It is time to incorporate the performance and recovery of resistance training to increase glycogen
stores
d. All of the above are true when an endurance athlete “hits the wall”

60
 12. Which of the following is true if there is an absence of glucose during intense aerobic activity?
a. The energy needs are beyond the oxygen and fatty acids’ supply, so muscle tissue will ‘eat away at
itself’ to provide for the energy needed.
b. Stress hormones, released by the adrenal glands, trigger the liver to release enzymes that will ‘call’
for the deamination of amino acids, blood proteins, organ and muscle tissue to provide for the
energy needed.
c. Deamination and cannibalism of the muscle tissue occurs to provide for the balance of the energy
needed to keep up with the demand of the activity.
d. All of the above are true occurrences when glucose stores have been depleted during intense
aerobic activity

CHAPTER 10 NOTES:

61
Chapter 11: Cross Training and Sport Enhancing Skills for the Athlete
This chapter in the NFPT Personal Trainer Manual details techniques used for cross training and how to
properly apply specific sport enhancing activity.

1. Name the four commonly known components of a cross training program?

1) __________________________

2) __________________________

3) __________________________

4) __________________________

2. Besides training for strength and power, what other component should a true professional strength
based athlete train vigorously in to outperform his competition?
a. Cardio
b. Flexibility
c. Sport Activity
d. All of the above

3. What should you vary to keep the body from adapting to a particular strength training program?
a. Exercises
b. Number of repetitions
c. Speed
d. All of the above

4. What repetition range should someone stay in if their goal is fat loss and/or endurance?
a. 1-3
b. 4-6
c. 12-15
d. 20-25

5. What are the four primary modes of cardiorespiratory activity?

1) ___________________________________________________________________________

2) ___________________________________________________________________________

3) ___________________________________________________________________________

4) ___________________________________________________________________________

62
 6. Which of the following activities result in little if any adaptation in terms of athletic enhancement?
a. Low intensity/long duration
b. Alternating high and low intensities over equal durations
c. Short recovery between bursts of maximum intensity
d. Steady state target heart rate aerobics

7. Which of the following is true of flexibility training?

a. Intensive stretching prior to either an endurance or resistance activity will have a positive effect
on performance
b. Intensive stretching prior to either an endurance or resistance activity will have a negative
effect on performance
c. Stretching should be performed while muscles are cold as a way to warm them up
d. None of the above

8. Which of the following is an adverse effect of steroid use?

a. Liver and kidney damage
b. Shutdown of hormone production
c. Gynecomastia
d. All of the above

9. In females, what is an androgenic effect of steroids?

a. Gynecomastia
b. More defined feminine characteristics
c. The formation of several male characteristics
d. Not enough studies have been done to make a conclusion on the effects of steroid use in
women

CHAPTER 11 NOTES:

63
Chapter 12: Resistance Exercise
This chapter in your NFPT Personal Trainer Manual discusses the importance and applications of resistance
training and its goal-oriented effectiveness in any type of fitness program.

1. Match the Resistance Training Goal to the goal-oriented training methods described below:
___General Fitness and Stamina A. 12-15 reps, 3-8 sets
___Size and Strength B. 20-25 reps, 4-5 sets
___Fat Loss and Endurance C. 4-6 reps, 1-6 sets

2. Which of the following allows for adequate repair of tissue?

a. Training the same body part frequently
b. Low protein diet
c. Low caloric intake
d. Giving each body part plenty of rest after training

3. What is the proper amount of rest between sets if your goal is to maximize strength and power?
a. 45 sec – 1 min
b. 1 min
c. 3-5 min
d. no rest

4. What is the rep range for hypertrophy and strength?

a. 12-20
b. 20-25
c. 4-6
d. 8-12

5. What is the overall purpose of a warm-up set?

a. To get blood flow, and thus heat, to the working joints to prepare for activity
b. To get in the mood to workout
c. To static stretch the muscles for getting ready to workout
d. To improve blood flow to the brain for quicker transmission of neuro-response

6. Name the three somatotypes:

1) _______________________

2) _______________________

3) _______________________

7. Which somatotype is characterized by difficulty storing fat and muscle, viewed as thin or skinny,
narrow limbs and thin bone structure?
a. Endomorph
b. Mesomorph
c. Ectomorph
d. None of the above
64
8. Which somatotype is characterized by increased capacity for fat storage, viewed as overweight or big
boned, wide waist and shoulders, larger bone structure?
a. Endomorph
b. Mesomorph
c. Ectomorph
d. None of the above

9. Which somatotype is characterized by increased capacity for muscle gain, viewed as muscular and
healthy, narrow waist and solid torso, medium bone structure?
a. Endomorph
b. Mesomorph
c. Ectomorph
d. None of the above

10.Which of the following is not a main exercise for the lower body?
a. Leg Press
b. Squat
c. Calf Raise
d. Hyperextensions

11. Which of the following is not a main exercise for the upper body?
a. Lat Pull Down
b. Standing Cable Press
c. Straight Leg Dead Lift
d. Push Ups

12. Which of the following is not a main exercise for the core area?
a. Planks
b. Squat
c. Ball Crunch
d. Ab wheel

13. Which of the following is true about the relationship between muscle strength and muscle
endurance?
a. They have no relationship
b. As strength goes up, so does endurance
c. As strength goes down, so does endurance
d. There is an inverse relationship

14. Use the Brzycki formula to calculate 1RM. 1RM=w divided by [(1.0278) – (.0278 x r)]

Suppose your client can lift 135 lbs 15 times. Calculate 1 RM.

1RM = _________

65
 15. Explain the Overloading Principle:

16. Define Collateral Circulation.

17. If you want to build new mitochondria (to improve the endurance capability of the working muscles
by increasing energy storage capacity) while also purposely expending as much stored glycogen as
possible (in order to maximize fat mobilization during recovery), you should stay in which rep range?
a. 20-25
b. 8-12
c. 12-15
d. 4-6

18.Which of the following are antagonistic muscles?

a. Back and chest
b. Triceps and biceps
c. Quadriceps and hamstrings
d. All of the above

19.What is the proper way to breath during a rep?

a. Hold your breath
b. Exhale on the negative, inhale on the positive
c. Inhale on the negative, exhale on the positive
d. None of the above

20.What are the three major considerations to maintaining a healthy back?

1) __________________________

2) __________________________

3) __________________________

CHAPTER 12 NOTES:

66
Chapter 13: Program Design: Charts & Tables
This chapter in your NFPT Personal Trainer Manual provides applicable take-aways for fitness program design,
including charts and tables to assist as your guide through applying a goal-oriented training program for your
clients.

1. If your goal is fat loss/endurance, what should your recovery heart rate be?
a. 75
b. 100
c. 125
d. 150

2. If your goal is size/strength, what should your set intensity be?

a. 90-100%
b. 85-95%
c. 75-90%
d. 50-60%

3. Regarding duration of exercise and set intensity relationship, which of the following statements is true?
a. The greater the set intensity, the shorter the workout should be
b. The greater the set intensity, the longer the workout should be
c. The lower the set intensity, the shorter the workout should be
d. Duration of exercise and set intensity have no relationship

4. _________________________ reflects what the client’s heart rate should be prior to performing the next
set.
a. Resting heart rate
b. Recovery heart rate
c. Pre-set heart rate
d. Post set heart rate

5. The general goal of this type of training is to include short, high bursts of exercise followed by slightly
longer “recover” periods, where these recover periods are less intense single joint and postural exercises.
a. High Intensity Interval Training (HIIT)
b. Total body circuit routine
c. 3 day split routine
d. 2 day split routine

6. Which of the following is true about the relationship between muscle size and number of sets.
a. There is no relationship.
b. The larger the muscle, the greater the number of sets
c. The smaller the muscle, the greater number of sets
d. No matter the size of the muscle, you should do as many sets as you can to failure

7. Which of the following provides a basis to determine proper caloric intake for the client’s goals?
a. Karvonen formula
b. Resting Heart Rate (RHR)
c. Body Composition
d. Basal Metabolic Rate (BMR)

67
8. What is the formula to get total caloric expenditure?
a. BMR – Activity Expenditure – Thermic Effect of Food
b. BMR + Activity Expenditure + Thermic Effect of Food
c. BMR + Activity Expenditure – Thermic Effect of Food
d. BMR – Activity Expenditure + Thermic Effect of Food

9. Which of the following is true of fats, carbohydrates, and proteins?

a. All have 9 calories per gram
b. All have 4 calories per gram
c. Fats have 9 calories per gram while carbohydrates and proteins have 4 calories per gram.
d. Fats have 4 calories per gram while carbohydrates and proteins have 9 calories per gram.

10.If protein accounts for 25%, carbohydrates account for 50%, and fats account for 25% of your diet, you are
most likely trying to?
a. Lose weight
b. Maintain weight
c. Gain weight
d. Any of the above depending on caloric intake

11. Which of the following is true of the Mifflin formula?

a. Weight is in pounds and height is in inches
b. Weight is in pounds and height is in cm
c. Weight is in kg and height is in cm
d. Weight is in kg and height is in inches

12. ________________________ is basically the amount of caloric energy needed, above RMR, to digest the
food you eat and to absorb and distribute those nutrients
a. Total caloric expenditure
b. Thermic effect of food
c. Activity expenditure
d. BMR

13. NFPT suggests a healthy target of no more than __% body fat for women, and no more than __% for men.
a. 35, 25
b. 25, 18
c. 18, 25
d. 25, 35

14. Approximately how many calories are in a pound of fat?

a. 500
b. 3,500
c. 5,300
d. 10,000

15. Which of the following is a branched chain amino acid (BCAA)?

a. Leucine
b. Isoleucine
c. Valine
d. All of the above
68
16. Diets that are deficient in protein or are high/low in total calories can be complemented by what
supplement?
a. Carbohydrate loading drinks
b. B-Complex
c. Protein drink
d. Free form amino acids

17. This supplement’s value is by far greater than most, if not all, other supplements.
a. Protein drink
b. B-Complex
c. Multi-Vitamin
d. Carbohydrate Loading Drink

18. Which vitamin is primarily utilized in proportion to energy expenditure?

a. B-Complex
b. Vitamin A
c. Vitamin C
d. Ascorbic Acid

19. What is the single greatest predictor of maintaining weight loss?

a. Diet
b. Exercise
c. Sleep
d. Genetics

CHAPTER 13 NOTES:

69
Chapter 14: Client Screening & Consultation
This chapter in your NFPT Personal Trainer Manual walks you through the step by step order of events for
trainer to client consultation, pre-exercise screening, business practice expectations and risk assessment.

1. List performance variables that can be used to assess your clients

• _______________________________________
• _______________________________________
• _______________________________________
• _______________________________________
• _______________________________________
• _______________________________________
• _______________________________________
2. The Predicted VO2 Max Test assesses what?
a. Muscular Endurance
b. Muscular Strength
c. Cardiorespiratory Condition
d. Speed

3. Which one of the following can be used for testing muscular endurance of the upper body?
a. Plank
b. Squat
c. Chin-ups
d. Dead Bug

4. The vertical jump is a test for which performance variable?

a. Endurance
b. Power
c. Speed
d. Agility

5. The capacity to move the body in different directions in rapid succession describes which performance
variable?
a. Agility
b. Speed
c. Flexibility
d. Muscular endurance

6. The 40-yard sprint and 10-yard pro shuttle run tests are examples of tests for which performance variable?
a. Agility
b. Speed
c. Flexibility
d. Muscular endurance

70
7. The measurement of the human frame is referred to as:
a. Body composition
b. Anthropometrics
c. Body mass index (BMI)
d. Blood chemistry

8. Name four ways to measure body fat:

1) __________________________________________________
2) __________________________________________________
3) __________________________________________________
4) __________________________________________________
9. When using underwater weighing for body fat measuring, which of the following is true?
a. Fat has a lower density than water, and muscle has a higher density than water
b. Fat has a higher density than water, and muscle has a lower density than water
c. Both fat and muscle have a lower density than water
d. Both fat and muscle have a higher density than water

10. The US Military uses this measurement for body composition inferences due to ease and low
measurement error:
a. Anthropometric
b. Hydrostatic (underwater) weighing
c. Body plethymethography
d. Bio-electrical Impedance analysis

11. This testing is perhaps the most popular measure for someone’s “body fat” status; however, it is perhaps
the most inaccurate due to muscle mass not being observed in direct context of the measurement.
a. Body Mass Index (BMI)
b. Waist to hip ratio
c. Skin-fold caliper
d. Blood chemistry

12. Name three types of blood chemistry tests:

1) ______________________________
2) ______________________________
3) ______________________________

13. Of the following blood chemistry tests, which would you use if you suspected/knew that your client was
on a starvation diet?
a. Blood Sugar Analysis
b. Ketone Testing
c. Lipid Profile
d. None of the above

71
14. You should require a physician’s written consent if your client has which of the following:
a. A CVD Risk Profile score of 32 or higher
b. Significant ROM limitations
c. Adverse personal medical history
d. All of the above require physician’s consent

15.Knowing that there is more to health than exercise alone, what other topics should be included in your
screening?

•
•
•
•
•
•
•
•
•
•
16. When discussing your client’s most recent exercise program, what should you cover?
a. The type of routine he or she is performing
b. His or her typical number of reps per set
c. The muscle types/groups that he or she is targeting
d. All of the above should be discussed

17.Consistent re-evaluation of your client is extremely valuable for demonstrating progress and/or altering
the training program where needed.
a. True
b. False

CHAPTER 14 NOTES:

72
Chapter 15: Client Programming, Stretches and Exercises
This chapter of your NFPT Personal Trainer Manual provides insight into the knowledge, skills and application
abilities that you must possess before being qualified to provide safe and effective fitness programming to
your clients.

1. The initial consultation with your client determines which of the following:
a. If your client is apparently healthy and does not pose a risk to train
b. What your client likes to eat and their respective mealtimes
c. If you and your client's personalities will mesh well
d. What your client's marital and financial status is currently

2. When discussing payment policies with your clients, which of the following should you cover?
a. Cancellation policies
b. Hourly/Package rates
c. Refund policies
d. All of the above should be discussed

3. Name the five components of fitness

1. _______________________________
2. _______________________________
3. _______________________________
4. _______________________________
5. _______________________________
4. Match the general training goals with the rep ranges for each:
____Size/strength A. 20-25 rep range
____Stamina/general fitness B. 4-6 rep range
____Endurance/fat loss C. 12-15 rep range

5. What recovery principles should a trainer emphasize the importance of?

•
•
•
6. A personal trainer can plan and manage the dietary needs of diseased individuals.
a. True
b. False

7. How many 8-ounce glasses of water is optimal for your body each day?
a. 2-4
b. 6-8
c. 8-10
d. 12-16
73
8. As a general guideline, a weight loss client should break caloric intake down into 4-5 meals per day with
nutrient percentages of the following:
a. 20% protein, 55% carbs, 25% fat
b. 15% protein, 60% carbs, 25% fat
c. 25% protein, 50% carbs, 25% fat
d. 20% protein, 40% carbs, 40% fat

9. Letting your client know that he or she is very capable of reaching their intended goals is an example of
building what type of quality character in your client?
a. Self-esteem
b. Self-efficacy
c. Patience
d. Kindness

10. Of the following, which is a technique that you can use to help your client avoid training burnout?
a. A change of scenery
b. Switching up the routine
c. Different style of music
d. All of the above can help to avoid burnout

11. A professional fitness trainer should ‘hit on’ their client to make him or her feel better about themselves.
a. True
b. False

12. Which is true of stretching?

a. Stretches should not target one specific muscle or group of muscles
b. Static stretches should always be performed at the beginning of the workout
c. Active and dynamic stretches should be performed as a warm-up and during exercise
d. Static stretches should be held for at least 45 seconds

13. A push up is an exercise primarily for what body part?

a. Chest
b. Back
c. Shoulders
d. Arms

14. A seated cable row is an exercise primarily for what body part?
a. Chest
b. Back
c. Shoulders
d. Arms

15. Side raises are an exercise primarily for what body part?
a. Chest
b. Back
c. Shoulders
d. Arms
74
16. Overhead extensions are an exercise primarily for what body part?
a. Chest
b. Back
c. Shoulders
d. Arms

17. Leg curls are an exercise primarily for what body part?
a. Quads
b. Hamstrings
c. Calves
d. Abs

18. Toe raises are an exercise primarily for what body part?
a. Quads
b. Hamstrings
c. Calves
d. Abs

19. The majority of energy used during resistance exercise comes from glucose and/or stored sugar
(glycogen) in the muscles.
a. True
b. False

20. Which of the following are benefits of post-workout stretching?

a. Improves recovery in between workouts
b. Enhances blood flow
c. Provides for greater waste removal
d. All of the above are benefits

CHAPTER 15 NOTES:

75
Chapter 16: Special Populations
This chapter of your NFPT Personal Trainer Manual provides an overview of the more common special
populations of client demographic.

1. Which of the following about youth is NOT true?

a. Children need less oxygen during exercise than adults
b. Children store less glycogen than adults
c. Children require less recovery than adults
d. Children do not adjust as well to extreme climate as do adults

2. By the age of 65 years, 1 in 3 people report at least one disability preventing them from being able to:
a. lose weight
b. gain muscle
c. perform exercise
d. perform ADLs

3. When working with older adults, what behaviors should you encourage?:
•
•
•
•
•
4. What rep range should your pregnant client be in?
a. 1 RM
b. 4-6
c. 12-15
d. As many as client can do to failure

5. For the pregnant exerciser, what contraindications should result in stopping exercising immediately and
recommending that she contact her health care provider?:

•
•
•
•
•
6. Approximately what percentage of the U.S. population has diabetes?
a. <1%
b. 5%
c. 9%
d. 15%

76
7. 9. Type 1, juvenile diabetes occurs when the _____ produces too little insulin to regulate blood sugar
levels appropriately.
a. Liver
b. Pancreas
c. Gall bladder
d. Kidney

8. Which is true of the correlation between type 2 diabetes and an individual’s weight?
a. Weight does not appear to be a factor
b. A higher percentage of obese individuals have it
c. A higher percentage of underweight individuals have it
d. It is equally prevalent among extreme ends of the weight spectrum

9. Regular exercise is especially important for the person with diabetes.

a. True
b. False

10. Which is true in regard to hypertension?

a. It increases with age
b. It is higher in young women than in young men
c. It is higher in older men than in older women
d. None of the above

11. _____ refers to inflammation of a joint (s) causing pain, swelling, and stiffness.
a. Arthritis
b. Coronary heart disease
c. Hypertension
d. Diabetes

12. Angina is a result of what condition?

a. Arthritis
b. Coronary heart disease
c. Hypertension
d. Diabetes

13. NFPT recommends refraining from conducting personal training services with special populations, unless
otherwise educated and credentialed for training the respective demographic.
a. True
b. False

CHAPTER 16 NOTES:

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Chapter 17: Injury Prevention and Management
This chapter of your NFPT Personal Trainer Manual provides an overview of injury prevention, treatment and
management and emphasizes the crucial need for implementing an emergency medical plan to ensure client
safety.

1. Depending upon intensity and volume, how many hours of rest do working muscles require?
a. Between 12 and 24 hours
b. Between 24 and 48 hours
c. Between 48 and 72 hours
d. No rest is needed

2. As it applies to injury treatment, what does the acronym PRICE stand for?:
• P: _________
• R: ________
• I: _________
• C: _________
• E: _________

3. What are cardinal signs of an injury in the acute phase?: (list medical term with commonly used term)

• ________________ : (______________)

• ________________ : (______________)

• ________________ : (______________)

• ________________ : (______________)

4. A grade _____strain is a very severe muscle strain characterized by the majority of muscle fibers being torn
resulting in severe pain, prolonged heating of the skin over the muscle, prolonged redness, and swelling.
a. 1
b. 2
c. 3
d. 4

5. When icing an injury, how long should ice be applied to the injured area?
a. Never apply ice directly to the injured area
b. For as long as the cold can be endured
c. 15-30 minutes every 2-4 hours
d. Once a day for one hour

78
6. How long should compression be applied to the injured area?
a. Never apply compression directly to the injured area
b. For as long as compression can be endured
c. 30 minutes or more allowing sufficient blood circulation
d. No more than 15 minutes

7. How should an injured area be elevated?

a. Never elevate the injured area
b. Elevate it perpendicularly
c. Hang injured body part off bench or piece of furniture 6-12 inches
d. 6-12 inches above the heart

8. As a personal trainer, it is crucial and professionally prudent to maintain a CPR certification and Emergency
Medical System plan for assuring client safety in case of an emergency situation.
a. True
b. False

CHAPTER 17 NOTES:

79
Chapter 18: Client Troubleshooting
This chapter of your NFPT Personal Trainer Manual provides you with some very common training scenarios,
related to your client's progress, and helps you to troubleshoot the problem and solution to get your client
back to progressing toward his or her goals.

1. How do you handle the weight loss client who isn’t losing weight?
a. Tell them they are eating too much
b. Tell them to train harder, focusing on cardio
c. Tell them they are not trying to lose weight, they are trying to lose fat
d. Think about getting rid of client so you don’t have a client with negative results

2. What can you do for the strength athlete who stops getting stronger while on a program performing
sets of 4-6 reps?
a. Make sure client is getting complete proteins every 3-4 hours
b. Increase caloric intake by 500
c. Increase training intensity, shorten session, and take more time to recover between 4-6 rep
sessions
d. All of the above

3. What can be inferred as the result of the weight gain client who is not gaining weight?
a. That they are not eating enough
b. That they are not performing enough cardio activity
c. That they need to increase the number of reps per set
d. That they are eating too much carbohydrate

4. What rep range can be used with a Holistic training approach?

a. 4-6
b. 12-15
c. 20-25
d. All of the above can be used

5. A client who progresses fastest in the 4-6 rep range may have a predominance of white fast twitch
motor units in those particular prime movers and would probably make a better strength athlete.
a. True
b. False

6. A client who is quickly progressing in the _____ rep range has a predominance of the red fast twitch
motor units, and would probably perform best as an incremental athlete, like a basketball player,
tennis player, boxer, or linebacker.
a. 4-6
b. 12-15
c. 20-25
d. 1 RM

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7. The body views _____ as the most efficient source of survival energy.
a. Protein
b. Fat
c. Carbohydrates
d. All are equal

8. What are the early signs and symptoms of Keto-Acidosis?:

• _______________________________________

• _______________________________________

• _______________________________________

• _______________________________________

• _______________________________________

• _______________________________________

9. Knowing that localized fat loss isn’t possible, what are the best methods for fat loss?:

• _____________________________________

• _____________________________________

• _____________________________________

• _____________________________________

• _____________________________________

• _____________________________________

10. Which genetic factor determines strength?

a. Leverage - the further the tendon inserts away from the fulcrum (or joint), the greater the
leverage
b. Proportion of motor units in a particular body part – the greater the number and proportion of
white, fast-twitch fiber motor units, the stronger that particular muscle group will be
c. Both a and b
d. Neither a or b

81
 11. What factors lead to negative effects of overtraining?:

• _________________________________________
• _________________________________________
• _________________________________________
• _________________________________________
• _________________________________________

12. List signs of overtraining:

•
•
•
•
•
•
•

13. Which method can speed up metabolism?

a. Performing resistance exercise
b. Eating many small meals throughout the day
c. Both a and b
d. None of the above

CHAPTER 18 NOTES:

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Chapter 19: Legal and Marketing for Personal Training
This chapter in your NFPT Personal Trainer Manual provides you with the basics of both legal and marketing
considerations for your personal training services.

1. List 3 things that you should maintain/have for your legal protection as a personal trainer:

1. __________________________________________

2. __________________________________________

3. ___________________________________________

2. What document states that the client has been fully informed of the risks and possible discomforts of a
physical fitness program?
a. CPR and AED certifications
b. Liability insurance
c. Informed consent
d. Waiver of liability

3. An informed consent agreement should?:

• Be ______________________________________________

• Be ______________________________________________

• Be ______________________________________________

• Contain no _______________________________________

4. What best offers protection of the personal trainer against a lawsuit that is brought on as a result of
the negligence of a personal trainer?
a. CPR and AED certifications
b. Health insurance
c. Informed consent
d. Waiver of liability

5. Which is true regarding informed consent and a waiver of liability?

a. They should be signed at the same time
b. A waiver of liability should be signed prior to informed consent
c. Informed consent should be signed prior to a waiver of liability
d. Neither hold up in court so it is irrelevant

6. As a personal trainer, what does 'conduct and character' mean to you?

83
CHAPTER 19 NOTES:

84
 ANSWER KEYS
Chapter 1: Understanding Health and Wellness

1. Social Health
Physical Health
Intellectual Health
Cognitive Health
Emotional Health
Spiritual Health

2. Cardiorespiratory Fitness
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

3. b
4. c
5. d

6. Predisposing Factors: knowledge, attitude, beliefs, values and perceptions

Enabling Factors: skills, physical and mental capabilities
Reinforcing Factors: praise from others, rewards, encouragement, recognition

Chapter 2: Basic Human Anatomy

1. Muscular System: consists of skeletal muscles to produce force, perform movement, support posture
and produce heat

Skeletal System: provides body’s structural support and protection

Circulatory System: pumps blood to and from the body, sustained by the heart and lungs (composed of
the cardiovascular and cardiorespiratory systems)

Respiratory System: the organ system for breathing, it takes in, transports and removes gases to and
from the blood for continued cellular function

Nervous System: communicates all autonomic and voluntary messages to all body parts with the brain,
spinal cord and nerves

Digestive System: takes in, breaks down, transports, potentially transforms, and eliminates all food
substances so that they can provide energy or substances for growth, maintenance or repair

85
 Immune System: protects the body from attacks by unwanted foreign invaders. Although it is one of
the smallest systems in the body it is one of the most spread out and important systems

Endocrine System: the system of glands that communicate and maintain homeostasis using specific
hormone secretions into the bloodstream

Integumentary System: protects the body, consists of fat, skin, hair and nails

Reproductive System: system of sex organs that work together for reproduction

Urinary System: also known as renal system, supports elimination of waste, regulation of blood
volume/pressure/pH and controls levels of electrolytes and metabolites

2. a
3. c
4. c
5. a
6. d
7. d
8. d
9. b
10. b
11. b Glands, located in many regions of the body, release chemical messengers called hormones into
the bloodstream. These hormones transport signals from one cell to another for the purpose of
soliciting a specific bodily response and/or function.

Chapter 3: Anatomical Terms and Biomechanics

1. Superior above, toward the upper part of the body

Inferior below, toward the lower part of the body

Anterior (Ventral) toward or on the front of the body

Posterior (Dorsal)  toward or on the back of the body

Anterior Posterior

Proximal closest to the point of origin from the center of the body

Distal furthest from the point of origin from center of the body

Medial towards the middle of the body

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Lateralaway from the middle of the body

Bilateral both sides of the body

Unilateral one side of the body

Peripheral toward the extremities

Superficial toward the outer surface

Deep muscles toward the inner body

Biomechanical Movement

Abduction movement away from the body or body part’s midline

Adduction movement toward the body or body part’s midline

Flexion the bending of a joint that decreases the angle

Extension the straightening of a joint that increases the angle

Circumduction the motion of a circular movement

Rotation internal rotation is the movement of the body part about its axis turning inward or toward
the center/midline of the body

Protraction forward (anterior) movement of a body part

Retraction backward (posterior) movement of a body part

Hypoextension extension that is less than normal, under-extended

Hyperextension extension beyond normal limits, over extended

Gliding Movement of non-angular joints over each other

Deviation Departure from the midline

Pronation palm of hand turning downward into a posterior position when arm is down at side; the
inward roll of the foot/arch decreased during normal walking motion
Supination palm of hand turning upward into an anterior position when arm is down at side; the
outward roll of the foot, ‘under-pronation’/arch heightened during normal walking motion

Inversion turning both feet inward so the soles face each other
Eversion turning both feet outward so the soles face away from each other

Dorsiflexion  (ankle) pointing foot up towards the shin

Plantarflexion  (ankle) pointing foot downward (e.g. going up on tiptoes)

87
2. a
3. b
4. d
5. Isometric: where the load on the muscle is greater than the generated tension, results in no movement
taking place.

Isokinetic: where the muscle contracts and shortens at a constant rate of speed, allows the muscle to
gain strength evenly all through the entire ROM.

Isotonic Concentric: causes the muscle to decrease/shorten in length, and the angle at the joint to
decrease. This action is referred to as the “positive” part of the repetition.

Isotonic Eccentric: causes the muscle to increase/lengthen in length, and the angle at the joint to
increase. This action is referred to as the “negative” part of a repetition where the controlled resistance
is returned to the starting position of an exercise.

6. Sagittal Plane (Lateral)

DIVIDES: right and left sides, lies vertically

EXAMPLES OF MOVEMENT IN THIS PLANE: Squat, Lunge, Walking

Frontal Plane (Coronal)

DIVIDES: front half (anterior) and back half (posterior) half, lies vertically

EXAMPLES OF MOVEMENT IN THIS PLANE: Lateral Raise, Pull Down, Side Bends, Military Press

Transverse Plane (Horizontal):

DIVIDES: below (inferior) and above (superior) parts, lies horizontally

EXAMPLES OF MOVEMENT IN THIS PLANE: Rotation at Waist, Bench Press

88
 7. BONES
AXIAL SKELETON
o Skull: cranium, mandible
o Throat: hyoid
o Thoracic Skeleton: ribs, sternum

Vertebral Column
*Adult spine has 24 vertebrae
o Neck: cervical spine
o Basic Function: protects nerves coming from the brain
o Upper/Mid Back: thoracic spine
o Basic Function: firm attachment for rib cage, protects vital organs
o Lower Back: lumbar spine
o Basic Function: mobility and structural support of the torso

Pelvic Girdle
*2 hip/coxal bones, made up of 3 fused parts:
o ilium
o ischium
o pubis
o Sacral Region (describe): includes the sacrum (4-6 fused vertebrae) that connects the spine to the
lower half of the body, and the coccyx (3-5 fused vertebrae) that is and end point of attachment for
various ligament, tendon and muscle

APPENDICULAR SKELETON Name the five (5) classifications for bone and
Upper Extremity give examples of each:
o Shoulder girdle: clavicle, scapula 1) Long Bones: clavicle, humerus, radius,
o Arm: humerus ulna, femur, tibia, fibula, metacarpals,
o Forearm: radius, ulna metatarsals, phalanges

o Wrist: carpals 2) Short Bones: tarsals, carpals

o Hand: metacarpals, phalanges
3) Flat Bones: cranium, scapula, sternum,
Lower Extremity
ribs, ilium
o Thigh: femur
o Knee: patella 4) Irregular Bones: vertebrae, sacrum,
coccyx, mandible, hyoid
o Leg: fibula, tibia
o Foot: calcaneus, talus, tarsals, 5) Sesamoid Bones: joint bones in hands,
metatarsals, phalanges knee and feet

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8. JOINTS
Three (3) main classifications of joints, mobility and example:
4) Ligamentous: immoveable
Example: between bones of the skull; between the tooth and socket of the mandible
5) Cartilaginous: slightly moveable
Example: discs between spinal vertebrae; regions of immature long bones
6) Synovial: highly moveable
Example: shoulder, elbow, knee

9. Five (5) types of synovial joints:

6) Ball and Socket
7) Pivot (also known as Hinge joint)
8) Gliding (also known as Sliding or Plane joints)
9) Saddle
10) Condyloid (also known as Ellipsoidal)

10. The shoulder joint is an example of a Ball and Socket type of joint.
The shoulder complex consists of the following joints:
1) sternoclavicular (SC) joint
2) acromioclavicular (AC) joint
3) glenohumeral (GH) joint

11. The knee joint is an example of a Pivot type of joint.

List three (3) supportive structures of the knee and their respective functions:
4) Collateral Ligaments
a. Tibial collateral ligament: resist lateral and medial rotation
b. Fibular collateral ligament: resist lateral and medial rotation

5) Cruciate Ligaments
a. Anterior cruciate ligament: resists hyperextension
b. Posterior cruciate ligament: resists hyperflexion

6) Menisci: provides cushioning at the joint surfaces of the femur and tibia

90
12. c
13. a
14. c
15. b
16. a
17. d
18. c
19. b
20. c
21. c
22. a
23. b
24. b
25. a
26. b

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27.
14
13
1 15
26

16
2 2
5 17
12
3
11 18
24
4 19

20
10
6

9
7 23 21

8
22

1. Anterior Deltoid 14. Trapezius (Traps)

2. Pectorals 15. Infraspinatus
3. Biceps 16. Teres Major
4. Forearm/Brachioradialis 17. Latissimus Dorsi (Lats)
5. Anterior Forearm (Flexors) 18. Erector Spinae (under Thoracolumbar Fascia)
6. Quadriceps (Rectus Femoris, Vastus Intermedius) 19. Iliac Crest
7. Vastus Lateralis 20. Glutes (Gluteus Medias/Gluteus Maximus)
8. Vastus Medialis 21. Hamstring (Biceps Femoris)
9. Adductors 22. Soleus
10. Sartorius 23. Calves (Gastrocnemius, medial and lateral)
11. Obliques (Internal / External) 24. Posterior Forearm (Extensors)
12. Abdominals (Rectus Abdominis) 25. Triceps
13. Sternocleidomastoid 26. Posterior Deltoid

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 28.Complete the chart using the following illustrations (#1-13)

1. 2. 3. 4. 5. 6. 7.

8. 9. 10. 11. 12. 13.

NAME OF PRIME MOVER? SECONDARY COMPOUND

MOVEMENT MUSCLE/S/? OR SIMPLE?
1 Flat Chest/Bench Press Chest Anterior Deltoid, Triceps Compound

2 Wide Grip Pull Down Back Musculature/Latissimus Posterior Deltoid, Biceps, Compound
Dorsi (Lats) Middle Back
3 Squat Quadriceps Glutes, Hamstrings, Adductors, Compound
Calves (Gastrocnemius)

4 Overhead Press Anterior Deltoid Trapezius (Traps), Triceps Compound

5 Inclined Chest Press Chest Anterior Deltoid, Triceps Compound

6 Hamstring Curls Hamstrings Calves (Gastrocnemius) Simple

7 Leg Press Quadriceps Glutes Compound

8 Bent Over Barbell Row Back Musculature Biceps, Posterior Deltoid Compound

9 Lunge Quadriceps Glutes, Hamstrings, Compound

Gastrocnemius

10 Low Cable Row Back Musculature Biceps, Posterior Deltoids Compound

11 Overhead Triceps Press Triceps Anterior Deltoid/Traps Simple

12 Barbell Curl Biceps Forearms Simple

13 Triceps Push Down Triceps Forearms Simple

93
 MATCHING

29.F Pectorals/Latissimus Dorsi

D Quadriceps/Hamstrings
B Biceps/Triceps
C Forearm Flexors/Forearm Extensors
A Anterior Deltoid/Posterior Deltoid
E Left External Oblique/Right External Oblique

30. D Shoulders slumping forward = Kyphosis

E Knees cave in during squat or bending = Tight adductors and weak glute muscles
A External rotation of a single leg = Tight or weak hip muscles
B Shoulder blade sticks out = Winging Scapula
C Excessive curve in spine = Lordosis

31. G across, deep, inner most muscle of the abdomen = transverses abdominis
C straight, extends entire length of abdomen = rectus abdominis
B side, between the ribs = intercostals muscles
D side, superficial abdomen = external obliques
E side, deep abdomen = internal obliques
A side, protracts and stabilizes scapula = serratus anterior
F lower back, the core, composed of 3 muscle groups = erector spinae

94
 32. List the main structural muscles/groups that make up the Core:
• External Obliques
• Internal Obliques
• Transversus Abdominis
• Rectus Abdominis
• Latissimus Dorsi
• Quadratus Lumborum

33.

Understanding the Core:

The core is where most of the body’s power is derived. It provides the foundation for all movements of the
arms and legs. The core must be strong, have dynamic flexibility, and function synergistically in its movements
in order to achieve maximum performance. Motion of the human body is not isolated to one muscle or tissue
moving in one specific direction. It is a complex event involving agonist and antagonist structures that work
together to create changes in position and stabilizes the body in all three directional planes of motion.
Regardless of the type of sport, it is essential to have core strength and trunk stability to maximize
performance and prevent injury, especially in active daily living.

The foundation of the core consists of more than just the abdominal muscles. It includes muscle attachments
deep within the torso, from the pelvis up to the neck and shoulders. Abdominal muscles work together to
transmit a compressive force and act to increase intra-abdominal pressure that stabilizes the lumbar spine.
They can work individually to perform trunk rotation, while the internal and external obliques on the same
side can work synergistically to laterally flex the spine.
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Chapter 4: Skeletal Muscle: Structure and Function

1. Name 3 types of muscle tissue and list 2 identifiers for each:

COMPARISON OF SKELETAL, SMOOTH and CARDIAC MUSCLE

SKELETAL SMOOTH CARDIAC

FUNCTION Attaches muscle to bone by Surrounds hollow bodily Squeezes heart wall inward
tendons structures, such as arteries,
intestines and veins Only found in the heart and
Aids in locomotion and cardiac ends of main blood
movement Maintains flow of fluids and vessels
food along its structures
Works voluntarily Involuntarily controlled
Involuntarily controlled
Stimulated by the nervous Rhythmic contractions,
system to work Regulated by the autonomic controlled by central nervous
nervous system system

APPEARANCE Striated, arranged in Smooth, no regular Striated, connects at

regular parallel muscle arrangement of muscle fiber branching irregular angles
fiber bundles bundles or sheets

Striated appearance comes

from the alignment of actin
and myosin muscle fibers

PRESENCE OF Yes No No
MYOFIBRILS

SPEED OF: Slow-Fast Slow Slow

CONTRACTION Short Long Long
/REFRACTION
Capable of slow, small Maintains a slow rhythmic Doesn’t fatigue
contractions or fast, short contraction
contractions
Can maintain its function by
Fatigues more quickly than contracting for long periods;
Cardiac and Smooth fatigues slowly
muscle

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2. d
3. c
4. b
5. d
6. b
7. c
8. b Different muscles of the same group may have more than one origin (starting point) but they will
share a common insertion (ending point).

9. b
10. B viscous material that encloses individual fibers = Sarcoplasm
D membrane that myofibrils are wrapped in = Sarcolemma
C the functional units of skeletal muscle occurring in repeating segments along the myofibril =
Sarcomeres
A releases calcium ions during muscle contraction and absorbs them during relaxation =
Sarcoplasmic Reticulum

11.
Structure of a Skeletal Muscle

97
 Structure within a Motor Unit

12. Fill in the blanks

In the muscle fiber’s sub-layer there are contractile components, made up of repeating sarcomeres, called

myofibrils, that allow for strength and performance of the muscle. During a muscle contraction, the
contractile proteins actin (thin filaments) and myosin (thick filaments) slide over each other, causing the

‘end caps’ of the sarcomere, or Z-lines, to be pulled closer together. This continues in a repetitive cycle,

known as the Sliding Filament Theory, which generates tension in the muscle, thus shortening the length
of the sarcomere which shortens the length of the muscle fiber, enabling the contraction. Heavy, intense, low

rep training can lead to damage of the myofilaments, actin and myosin, which must then be repaired in
order to optimize myofibril growth. Controlled exercise and recovery is the key to optimizing this repair

process, otherwise known as Hypertrophic Protein Synthesis.

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 13. d
14. c
15. a
16. b
17. d
18. b
19. c
20. b
21. a

22. Fill in the blanks

1) Isotonic concentric contraction

• Muscle decreases/shortens in length
• “Positive” part of repetition
• Angle at the joint decreases

2) Isotonic eccentric contraction

• Muscle increases/lengthens in length
• “Negative” part of the repetition
• Angle at the joint increases

3) Isokinetic contraction
• Muscle contracts/shortens at constant rate of speed
• Requires equipment that increases the load in response to contraction speed
• Muscle gains strength evenly through entire ROM

4)Isometric contraction
• No movement takes place
• Holding a static position against resistance
• Overall length of the muscle stays the same

23. b
24. a
25. a
26. b Red, slow twitch fibers have a much larger number of mitochondria by comparison to the other
types, allowing for a much longer duration of contraction.

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 27. Fill in the Table:
FIBER TYPE CONTRACTILE RATE OF ACTIVITY EXAMPLE OPTIMAL REP
SPEED FATIGUE RANGE
Type I: Red, slow Slow/long Low/fatigue Marathon 20-25
duration resistant
Type IIA: Red, fast Fast/short Intermediate Basketball, 1 mile run 12-15
duration
Type IIB: White, fast Fast/short High/fatigues High jump, short sprint 4-6
duration quickly

28. a
29. a
30. c
31. b
32. d
33. c
34. b

35. Contractile Failure, List 3:

1. Myofibril Failure
2. Intermediate Failure
3. Mitochondrial Failure

36. a
37. a
38. b
39. d
40. a
41. d
42. b A contraindication to exercise is when your client shows signs or symptoms of overexertion or
injury.

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 Chapter 5: Cardiac and Smooth Muscle: Structure and Function
1. LABEL

Right Pulmonary Veins Left Pulmonary Veins

(from right lung to left (from left lung to left
atrium) atrium)

2. Fill in the blanks

The Heart: Cardiac Blood Vessels: Smooth
- Myocardium - Capillaries
- Ventricles - Arteries

3. c
4. a
5. b
6. a
7. b
8. b

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9. Fill in the blanks
1. SYSTOLE
• Contraction phase where blood is ejected into the aorta and pulmonary arteries
• Is represented by the higher number in a blood pressure reading

2. DIASTOLE
• The ‘resting’ phase where blood is filling in from the left and right atriums into the
left and right ventricles
• Is represented by the lower number in a blood pressure reading

10. What can be deferred from a BP reading of 145/95 mmHg?

Blood Pressure Category = High Blood Pressure (Hypertension) Stage 2
Lifestyle Recommendations =
Eat a healthier diet (often reducing salt)
Participate in regular physical activity
Maintain a healthy weight (through diet and exercise)
Try to manage stress
Avoid tobacco and limiting alcohol

11. ‘Lifestyle Prescription’ Recommendations =

Eat a healthier diet (often reducing salt)
Participate in regular physical activity
Maintain a healthy weight (through diet and exercise)
Try to manage stress
Avoid tobacco/nicotine and limiting alcohol

12. c
13. c
14. b
15. a
16. c
17. a

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 Chapter 6: The Physiology of Nutrient Metabolism

1. List the 4 stages of digestion and where each primarily occurs:

1) Ingestion: the mouth
2) Digestion: the stomach
3) Absorption: the small intestine
4) Utilization: throughout the body

2. Fill in the blanks: The Liver:

• produces substances that break down fats (lipases)
• converts glucose to glycogen via glycogenesis, and maintains a proper level of glucose in the
blood
• produces urea (chemical component in urine) via transamination (amino-transfer) of amino acids
into keto acids
• makes certain amino acids
• filters harmful substances from the blood(such as alcohol) via alcohol dehydrogenase or other
enzymes (detoxification function)
• stores vitamins A, D, K and B12 and some minerals
• produces about 80% of the cholesterol in the body

3. b
4. b Utilization is the final stage in the digestive process where the nutrient molecules are transported
to the appropriate locations to be used or stored.
5. c
6. a
7. b
8. a
9. b
10. c
11. a
12. b As a personal trainer, you should NOT give specific advice to your clients regarding portion sizes
and individualized meal plans; this should be handled by a Registered Dietitian (RD).

13. List the 3 Macro-nutrients

1. Carbohydrate
2. Protein
3. Fat

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 14. Fill in the blanks

Glycogen: this is the product of conversion from unused glucose that is stored for energy

Glucagon: this regulatory hormone is secreted to raise the concentration of glucose in the blood stream

Glucose: this is the only usable form of simple sugar in the body; and the brain’s only source of energy

Gluconeogenesis: this is the process by which the liver converts proteins and body tissue into glucose for energy

Glycogenolysis: this is the process by which stored glycogen is released from the liver to maintain blood sugar

15. Fill in the blanks

Over-exertive resistance exercise triggers cannibalism of the intracellular proteins of the working muscles
ONLY; whereas over-exertive aerobic exercise triggers cannibalism of amino acids, blood proteins, organ
tissue, and muscle tissue.

16. b
17. d
18. b If glucagon reaches the liver and for some reason the liver cannot provide glucose for the blood, a
sequence of events occur that result in the breakdown of blood proteins and cannibalism of organ
and muscle tissue.

19.b
20.b
21.c
22.c
23.a
24.b
25.a

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26. Summarize the concept:
Glycemic Index (GI): a measure of the impact on blood sugar based on the quality of carbohydrate
Glycemic Load (GL): a measure of the impact on blood sugar based on the quantity of carbohydrate

27.GL for 1 cup of diced pineapple:

• GI = 64
• Carbs = 22g
• Dietary Fiber = 2g

[64 x (22 – 2)] ÷ 100 = 12.8

GL = 12.8

28.GL = Medium

29. b

30. a

31. c

32. d

33. b

34. b

35. c

36. c

37. b

38.b

39. a

40. Fill in the blanks

1. Catalyst Formation
• Most vital function; takes precedence over tissue repair
• Catalyst perform cellular work; without them the muscle fiber would no
longer function
2. Protein Synthesis
• Repairing and building new tissue

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Chapter 7: Metabolic Pathways and Energy Production

1. What does a “UUN” test stand for? Urinary Urea Nitrogen

2. What does a UUN test measure? Amount of nitrogen in the urine

3. What percentage of protein is nitrogen? 16%

4. Name two potential consequences of high protein intake:

1) Liver disorder
2) Kidney disorder / excessive urea found in the urine

5. c
6. b
7. b Anaerobic glycolysis is the process of taking energy from storage and transforming it into an
immediately usable energy, ATP, when oxygen is not present; it provides for short intense bursts of exercise
from 10 seconds to 2 minutes

8. b

9. a

10. a

11. d

12. c

13.b During the performance of aerobic activity, increasing amounts of fatty acids and oxygen are used for
ATP production; this process is called aerobic metabolism and it will rarely, if ever, occur during the proper
performance of weight resistance training as well.

14. a
15. c

16. D Occurring in the mitochondria, this energy production function of the cell can only occur after Acetyl
CoA is generated from glycolysis = Citric Acid Cycle

C Chemical compounds generated during energy production are oxidized = Electron Transport Chain

A The metabolic pathway where energy that is released by the oxidization of chemical compounds are
used to form ATP = Oxidative Phosphorylation

B Energy produced as a result of chemical reactions in the metabolic chain = ATP

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17. d
18. d
19. c
20. c
21. b
22. a
23. c
24. a
25. b Determine your client’s starting intensity based on their current physical fitness level. 60% is a good
place to start for the beginner fat loss client, but this varies depending on the client and goals.

26. a

27.Use the Karvonen formula to calculate Exercise Heart Rate at a 60% intensity level using the following
sample client’s information:
• 30 years of age, female client
• Maximum Heart Rate (MaxHR) = 187 BPM
• Resting Heart Rate (RestHR) = 72 BPM
Plug RestHR, Intensity Level, and MaxHR variables into equation:

RestHR + [Intensity Level x (MaxHR – RestHR)] = ExHR

72 + [.60 x (187 – 72)] = ExHR

72 + [.60 x 115] = ExHR
72 + 69 = ExHR
Exercise Heart Rate = 141

28. VO₂Max = Excellent

29. b = No

30. d

31. c

32. a

33. b As someone gets into better aerobic condition, the intramuscular triacylglycerol content is enhanced in
red, slow twitch fibers, and a decrease in hormonal response takes place.

34. b
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Chapter 8: Nutrient Review

1. b
2. c
3. c
4. e
5. b
6. b The term ‘empty calories’ refers to foods which have low nutrient density and high caloric density.
7. b Vitamins do not have any calories, therefore they do NOT produce energy
8. a
9. b
10. d
11. b

12. B An inorganic compound that is a natural element of the environment = mineral

C An element in the hemoglobin of red blood cells which enable them to carry oxygen = iron
A A nutrient that is not synthesized by the body in enough quantity to sustain function, and therefore
must be part of a balanced diet = essential

D maintains body temperature, allows for movement of nutrients and contributes to over 50% of all
internal chemical reactions

13. Fill in the blanks

Water is essential to living; it is responsible for over half of the chemical reactions in our body. The minerals in
water are known as electrolytes, which are critical for things like muscle contraction and brain function.
Fluid imbalances contribute to metabolic disorders; this risk can be significantly reduced by drinking at least
8 ounces, 8 to 10 times per day. Sodium is the electrolyte that is responsible for fluid retention, it is
significant to our thirst response – as its concentration in the blood is diluted to acceptable levels,
Osmoreceptors will no longer send signals to the brain to create the sense of thirst. Water content of
muscle is about 74% of its weight.

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14. Fill in the blanks

• Never take in large amounts of sodium during exercise.

• It is advised to drink between 16 and 24 ounces of fluids within 30 minutes after an event completion.

• Body temperature and heart rate increase during periods of dehydration.

• The distribution of Total Body Water (TBW) is divided into extracellular and intracellular
compartments.

• The kidneys are responsible for regulating the flow of fluid from the body, e.g. excreting ammonia
through the urine.

• When two compartments are separated by a semi-permeable membrane, water will cross the membrane
to equalize the concentrations, the process of osmosis.

• As the body absorbs water in the small intestine, and eventually into the blood vessel, it will first move
into the blood’s fluid compartment, known as plasma.

15. List the descriptions with the condition it describes:

Heat Exhaustion Heat Stroke

- Less serious compared to heat stroke - Very high body temperature
- Headache and dizziness - No sweating
- Rapid, shallow breathing - Dry and flushed/red skin
- Soaked with sweat and pale skin - Sweat mechanism has ceased working
- Common in athletes who use stimulants

16. List ways to prevent Heat Stroke and Heat Exhaustion:

• No vigorous activity in extreme heat
• Proper hydration with water, or a sports drink if the activity is extended and vigorous
• Wear ‘breathable’ clothing
• No alcohol or caffeinated beverages before exercise

17. c
18. b Sports drinks that are higher in sodium are best for individuals recovering from long periods of rigorous
exercise.

19. d

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Chapter 9: The Beginner Client

1. J push-ups and lunges are an example of systematic body weight exercises that are performed without any
type of apparatus = Calisthenics

D the size increase of muscle fibers = Hypertrophy

H a bodily system must be pushed beyond what it can currently handle in order to continue achieving
results = Overload Principle

B the amount of tension that can be exerted in a single occurrence (e.g. one repetition maximum) =
Muscular Strength

E the natural decrease in muscle fiber size due to under use = Atrophy

A static (not involving motion) or dynamic (involving motion), this type of specific training should include a
focus for improved flexibility = Stretching

I specific to a goal which improves the ability to perform an individual’s respective activities of daily living =
Functional Training

F amount of resistance that can be repeatedly overcome = Muscular Endurance

C utilizes tension in the tendon to cause a more forceful muscle contraction, increased tendon strength
and improved motion skill transition = Plyometric Training

G conditioning that increases the body’s ability to uptake oxygen = Aerobic

2. b
3. d
4. b
5. b Prescribing exercise that is based on the specific individual needs and goals in order that they improve
upon their respective activities of daily living is considered functional training.

6. b It is only necessary to include balance exercises as a functional method for improving upon a client's ADLs
if there is some specific value/reason that the client requires better balance in their activities of daily living.

7. c
8. a
9. b
10. d

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11. Fill in the blanks
F: frequency
I: intensity
T: time
T: type

12. “Specific Adaptation to Imposed Demands”

• Mode (type) of exercise
• Speed of movement (intensity)
• Range of motion and strength in a given ROM
• Energy system being utilized (intensity and duration)
• Environmental surroundings and time of day
• Muscle recruitment patterns and muscle fiber development

13. List 4 workout phases:

1) Warm up
2) Flexibility
3) Endurance or Strength, or some combination
4) Cool down

14. d
15. a
16. a
17. b
18. d
19. c
20. Match fitness component to description
1) Cardiorespiratory Conditioning = create a goal for identifying the 3 stages of aerobic progression

2) Muscular Endurance = effect as much muscle tissue as possible prolonged. Incorporate pushing, pulling
and squatting/lunging movements

3) Muscle Strength = increase with isometric exercise or with low rep isotonic exercise. Use compound
movements that target the major muscle groups

4) Flexibility = incorporate gradual increases in ROM

5) Body Composition = identify the ratio of lean body mass to fat body mass

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21. a
22. c
23. b
24. c
25. a
26. b Resistance and aerobic exercises should be performed with all clients, the emphasis/level of each is dependent
on the client’s goals.

Chapter 10: Aerobic and Low Level Activity

1. Uses oxygen to meet energy demands Aerobic

Brief, high intensity exercise Anaerobic

Jogging, swimming, cycling Aerobic

Uses energy systems to produce ATP in the absence of oxygen Anaerobic

Low to moderate intensity, also known as ‘cardio’ Aerobic

Bodybuilding, sprinting, jumping Anaerobic

2. d
3. c
4. a
5. c
6. d
7. c
8. b
9. b
10. a
11. d
12. d

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 Chapter 11: Cross Training and Sport Enhancing Skills for the Athlete

1. Name the 4 components of Cross Training program:

1) Strength and Power
2) Cardio
3) Flexibility
4) Sport Activity

2. d
3. d
4. d
5. List 4 primary modes of cardiorespiratory activity:
1) Low intensity/Long Duration
2) Alternating high and low intensities over equal durations
3) Short recovery between bursts of maximum intensity
4) Steady state target heart rate aerobics

6. d
7. b
8. d
9. c

Chapter 12: Resistance Exercise

1. A General Fitness and Stamina = 12-15 reps, 3-8 sets

C Size and Strength = 4-6 reps, 1-6 sets
B Fat Loss and Endurance = 20-25 reps, 4-5 sets

2. d
3. c
4. c
5. a
6. List the 3 Somatotypes
1) Endomorph
2) Mesomorph
3) Ectomorph

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 7. c
8. a
9. b
10. d
11. c
12. b
13. d
14. Use the Brzycki formula to calculate 1RM.
1RM= weight divided by [(1.0278) – (.0278 x reps)]

Client can lift 135 lbs 15 times. Calculate 1 RM.

1RM =135 ÷ [(1.0278) – (.0278 x 15)]
1RM = 221 lbs

15.Overload Principle: Muscles adapt to certain stimuli over time; therefore, the need for a continual
increase in the stimulus is necessary in order that an exponentially beneficial adaptation occur. Once
the muscles get used to lifting a certain load, they must be gradually stressed with a greater load in
order to increase in strength.

16.Collateral Circulation: Circulation in tissue (or an organ) where numerous paths exist for blood to reach it.

17. a

18. d

19. c

20. List 3 considerations for maintaining a healthy back:

1. Strength
2. Flexibility/Mobility
3. Posture

Chapter 13: Program Design: Charts & Tables

1. c

2. a

3. a
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4. b

5. a

6. b

7. d

8. b

9. c

10.a

11.c

12.b

13.b

14.b

15.d

16.d

17.c

18.a

19.b

Chapter 14: Client Screening & Consultation

1. Performance Variables:
• Cardiorespiratory Condition
• Muscular Endurance
• Muscular Strength
• Flexibility
• Power
• Speed
• Agility

2. c
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3. c
4. b
5. a
6. b
7. b

8. 4 ways to measure body fat:

1) Hydrostatic (underwater) weighing
2) Body Plethymethography (Bod Pod)
3) Bio-electrical Impedance Analysis (BIA)/Anthro-Impedance
4) Skin-Fold Caliper
9. a
10.a
11.a

12. 3 types of blood chemistry tests

1) Blood sugar analysis
2) Ketone Testing
3) Lipid Profile

13.b
14.d

15.Topics to be included in client screening:

• Age
• Sleeping habits
• Water intake
• Gender
• Weight
• Height
• Occupation
• Stress
• Most recent exercise program
• Controllable dietary health risk habits

16. d
17. a

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 Chapter 15: Client Programming, Stretches and Exercises
1. a
2. d
3. Name the five components of fitness
1) Cardiorespiratory conditioning
2) Muscle endurance
3) Muscle strength
4) Flexibility
5) Body composition

4. B Size/strength = 4-6 rep range

C Stamina/general fitness = 12-15 rep range
A Endurance/fat loss = 20-25 rep range

5. What recovery principles should a trainer emphasize the importance of?

• Appropriate amounts of sleep
• Nutritional needs
• Rest between training sessions

6. b A Registered Dietitian plans and manages a patient’s dietary needs.

7. c
8. c
9. b
10. d
11. b
12. c
13. a
14. b
15. c
16. d
17. b
18. c
19. a
20. d

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Chapter 16: Special Populations
1. a
2. d
3. When working with older adults, what behaviors should you encourage?
• Remain physically active
• Remain socially active
• Maintain self –reliance
• Manage medical conditions independently
• Pay very close attention to contraindications
4. c
5. For the pregnant exerciser, what contraindications should result in stopping exercising immediately and
consulting a health care professional?
• Vaginal bleeding
• Chronic fatigue
• Abdominal pain
• False contractions after exercise
• Unexplained high blood pressure and heart rate
• Unusually increased or decreased fetal movement

6. c
7. b
8. b
9. a
10. a
11. a
12. b
13. a

Chapter 17: Injury Prevention and Management

1. c
2. PRICE stands for:
P: protection
R: rest
I: ice
C: compression
E: elevation

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3. Cardinal signs of an injury in the acute phase:
• Dolor: pain
• Calor: warmth
• Rubor: redness
• Turgor: swelling

4. c
5. c
6. c
7. d
8. a

Chapter 18: Client Troubleshooting

1. c
2. d
3. a
4. d
5. a
6. b
7. b
8. What are the early signs and symptoms of Keto-Acidosis?
• Extreme dizziness
• Light-headedness
• Faintness
• Loss of balance
• Confusion
• Restlessness
9. Methods for fat loss:
• Lengthen duration of activity
• Lower intensity
• Increase frequency of exercise
• Use compound movements
• Use high reps
• Eat smaller, more frequent meals

10. c

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11.What factors lead to negative effects of overtraining?
• Too many sets per body part
• Too little rest between heavy workouts
• Too few total calories
• Too little protein intake
• Frequent training beyond failure

12.List signs of overtraining

• Lack of progress
• Negative attitude towards exercise
• Resting morning heart rate is 5-10 BPM too high
• Increase in body temperature
• A positive Keto-Stix reading
• Experiencing insomnia
• Development of chronic overuse injury

13. c

Chapter 19: Legal and Marketing for Personal Training

1. List 3 things that you should maintain/have for your legal protection as a personal trainer:
1) CPR and AED certification
2) Liability insurance
3) Signed informed consent/Waiver of liability

2. c

3. An informed consent agreement should?:

• Be obtained in writing
• Be understandable
• Be obtained in non coercive circumstances
• Contain no language suggesting a relinquishment of rights

4. d
5. c

Great work, you have completed the NFPT Workbook! Use the following Exam Content Outline as a checklist;
this is a helpful tool before taking the NFPT – CPT Exam. It provides the categories and weighted percentages
of the subjects that you can expect to be on the exam. Contact us at 800-729-6378 or info@nfpt.com with any
questions. We wish you the best in all of your fitness training business and personal endeavors!

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 EXAM CONTENT OUTLINE

1. Principles of Human Anatomy 20%

A. Identify components of the following systems
1) Muscular system
2) Skeletal system
3) Nervous system
4) Respiratory system
5) Circulatory system
6) Endocrine system
7) Digestive system
8) Immune system
B. Identify types of joints
C. Recognize muscle types (i.e. skeletal, cardiac, smooth)
D. Recognize skeletal muscle structure and components
E. Anatomical positioning and reference points

2. Principles of human physiology 19%

A. Recognize the function of body systems and how they interact
1) Muscular system
2) Skeletal system
3) Nervous system
4) Respiratory system
5) Circulatory system
6) Endocrine system
7) Digestive system
8) Immune system
B. Explain musculoskeletal biomechanics
1) Planes of motion
2) Joint movements
3) Prime movers
C. Differentiate between muscle fiber types (i.e., fast twitch and slow twitch)
D. Identify and define types of muscle contractions (e.g., concentric, eccentric, isometric)
E. Recognize neuromuscular recruitment patterns (e.g., contractile speed recruitment, immediate recruitment,
depleting energy)
F. Identify proprioceptors and their functions (e.g., stretch reflex, muscle spindle)
G. Identify and describe the metabolic processes of the body
1) Nutritional factors (i.e., macronutrients, micronutrients, deficiencies)
2) Energy systems (e.g., aerobic, anaerobic, metabolic oxidation, ATP, lactic acid)
3) Metabolic limitations of the body (e.g., gluconeogenesis, protein synthesis/catabolism)
4) Additional factors that affect metabolic processes (e.g., age, stress, gender, sleep)

3. Fitness Components 23%

A. Recognize components of fitness
1) Cardiorespiratory conditioning
2) Muscular endurance
3) Muscular strength
4) Flexibility
5) Body composition
B. Apply basic training principles (e.g. FITT principle, progressive adaptations, overload) to fitness components

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 C. Recognize training adaptations
1) Anaerobic (e.g., strength, power)
2) Aerobic (e.g., endurance, fatigue)
3) Sport specific (e.g., agility, speed)
4) Functional (e.g. core, stability, balance)

4. Training Program Development, Implementation, and Modification 33%

A. Conduct client consultation and assessment
1) Conduct screening and identify risk factors (e.g., CVD, PAR-Q, medical history, contraindications)
2) Collect appropriate documentation (e.g., hold harmless/liability waiver, physician waivers)
3) Programming aspects (e.g., expectations, goal-setting, scheduling)
4) Apply fitness assessment techniques for the following fitness components
a) Non-performance variables (e.g., resting heart rate, blood pressure, body composition)
b) Performance variables (e.g., cardiorespiratory condition, muscle endurance, muscle strength,
flexibility)
5) Recognize contraindicated exercises and physical limitations
6) Interpret assessment results and review with client
a) Define and discuss factors that impact goals
i. Exercise (e.g., over/under training)
ii. Nutrition (e.g., caloric intake, supplements, dietary recommendations)
iii. Hydration (e.g., water, electrolytes, fluid replacement)
iv. Lifestyle factors (e.g., scheduling factors, sleep, stress)
b) Identify realistic goals for the client (e.g., specific and measureable)
B. Design and implement training program
1) Synthesize data to assist with developing a training program
2) Determine special exercise conditions (e.g., special populations, training environment)
3) Recognize steps in planning lifestyle change (e.g., large-scale dietary change, smoking cessation)
4) Determine training methods
a) Anaerobic (e.g., repetition ranges, recovery, intensity)
b) Aerobic (e.g., target heart rate zone, duration, frequency, speed)
c) Stretching (e.g., static, dynamic, PNF)
5) Introduce training tools, equipment, and exercises (e.g. modalities, form)
C. Monitor program and determine need for modifications
1) Evaluate client progress and effectiveness of program
a) Evaluate non-performance variables against goals (e.g., resting heart rate, blood pressure,
body composition)
b) Measure performance variables against goals (e.g., cardiorespiratory condition, muscle
endurance, muscle strength, flexibility)
c) Explore need for behavior change (e.g., sleep, stress, smoking cessation, compliance, eating
habits)
2) Identify strategies for program improvement (e.g., psychological, physiological)

5. Professionalism and Communication Skills 5%

A. Apply strategies for effective communication
1) Verbal and non-verbal communication (e.g., listening, speaking, attention)
2) Problem solving and conflict resolution
B. Recognize professional limitations
C. Maintain client confidentiality/privacy
D. Practice within professional scope/boundaries (e.g., referrals to other professionals and resources)
E. Injury prevention and management (e.g., emergency medical plan, PRICE, exercise cessation)

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