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Fitness NESTA-PFT Exam Syllabus Topics:

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

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

1. Complex carbohydrates are ____________________________________________.

A) fruits and vegetables
B) whole grain breads, cereals, starchy vegetables and legumes
C) found in soft drinks
D) milk and dairy products

2. For those with cancer, some of the best exercises for them include:

A) none of the above
B) running on the treadmill at 30 minute intervals
C) core and balance exercises that help regain stabilization necessary for activities of daily living that may have been lost during treatment
D) high-intensity weight lifting

3. The oxidative system is the body's long-term energy system. It breaks down carbohydrates (glucose and glycogen) and __________________________ from the foods in order to synthesize ATP.

A) Carbohydrates
B) Sugar
C) None of the above
D) Fats

4. It is vital that personal trainers help educate their clients by providing:

A) all of the above
B) information on nutritional methods
C) weight loss strategies
D) factual information on safe and effective diet

5. Feedback is an important part of personal training. Positive feedback is an effective tool to:

A) actively listen to your client
B) none of the above
C) keep clients motivated during the initial stages of change in their exercise habits.
D) emphasize the importance of having positive role models

Solutions:

Question # 1
Answer: B

Question # 2
Answer: C

Question # 3
Answer: D

Question # 4
Answer: A

Question # 5
Answer: C