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Fitness NESTA-PFT Exam Syllabus Topics:

Section	Weight	Objectives
IV. Assessment and Program Design	20-25%	- Exercise Prescription 1. Cardiovascular Training Programs 2. Resistance Training Programs 3. Flexibility and Mobility Programs - Client Assessment 1. Body Composition Measurements 2. Cardiovascular Fitness Testing 3. Muscular Strength/Endurance Testing 4. Flexibility Assessment 5. Health History and PAR-Q - Program Design Principles 1. Progressive Overload 2. Training Split Options 3. Periodization Models 4. FITT Principle (Frequency, Intensity, Time, Type)
III. Nutrition	15-20%	- Macro and Micronutrients 1. Proteins, Carbohydrates, Fats 2. Vitamins and Minerals 3. Water and Electrolytes - Nutrient Timing 1. Meal Frequency and Portion Control 2. Pre, Intra, Post-Workout Nutrition - Weight Management 1. Healthy Weight Loss/Gain Principles 2. Body Composition Assessment - Energy Balance 1. BMR and TDEE Calculations 2. Caloric Intake and Expenditure
II. Exercise Science Fundamentals	20-25%	- Exercise Physiology 1. VO2 Max and Aerobic Capacity 2. Energy Systems (ATP-PC, Glycolytic, Oxidative) 3. Anaerobic Threshold - Kinesiology 1. Range of Motion 2. Plane and Axis Movements 3. Stretching Techniques - Biomechanics 1. Force and Motion 2. Lever Systems 3. Movement Analysis
V. Professional Practices	10-15%	- Business and Legal Considerations 1. Liability and Documentation 2. Scope of Practice 3. HIPAA Considerations - Client Communication 1. Goal Setting (SMART Goals) 2. Motivation Strategies 3. Behavior Change Techniques - Safety and Injury Prevention 1. Exercise Contraindications 2. Proper Form and Technique 3. Emergency Procedures
I. Anatomy and Physiology	20-25%	- Respiratory System 1. Respiratory Mechanics 2. Gas Exchange Process - Cardiovascular System 1. Heart Structure and Function 2. Blood Circulation 3. Cardiovascular Risk Factors - Muscular System 1. Muscle Naming Conventions 2. Major Muscle Groups 3. Muscle Contraction Types - Skeletal System 1. Joint Classifications 2. Major Bones and Joints 3. Bone Structure and Function

Fitness NESTA Personal Fitness Trainer (NESTA-PFT) Sample Questions:

Question #1

An exercise leader plays a role similar to a personal trainer. A big part of this job is:

A. engaging, connecting and getting to know the members in class
B. doing a workout that fits them and not the members
C. acknowledging new members and introducing themselves
D. A and B

Reveal Solution Discussion 0

Correct Answer: D 🗳️

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Question #2

The short term effects of exercise include:

A. Endorphins not being released
B. Increased energy, reduced stress and better sleep
C. An increased metabolism
D. A and B

Reveal Solution Discussion 0

Correct Answer: D 🗳️

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Question #3

The Sit and Reach Test is the most common way to measure flexibility in the

A. low back
B. all of the above
C. hamstrings
D. hip joint flexibility

Reveal Solution Discussion 0

Correct Answer: B 🗳️

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Question #4

Suspension training allows individuals to manipulate body position and stability to provide a variety of exercises. An example of suspension training would be: