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Fitness NESTA-PFT Exam Syllabus Topics:

SectionWeightObjectives
Topic 1: II. Exercise Science Fundamentals20-25%- Biomechanics
  • 1. Force and Motion
  • 2. Lever Systems
  • 3. Movement Analysis
- Kinesiology
  • 1. Stretching Techniques
  • 2. Range of Motion
  • 3. Plane and Axis Movements
- Exercise Physiology
  • 1. VO2 Max and Aerobic Capacity
  • 2. Anaerobic Threshold
  • 3. Energy Systems (ATP-PC, Glycolytic, Oxidative)
Topic 2: I. Anatomy and Physiology20-25%- Cardiovascular System
  • 1. Heart Structure and Function
  • 2. Cardiovascular Risk Factors
  • 3. Blood Circulation
- Respiratory System
  • 1. Gas Exchange Process
  • 2. Respiratory Mechanics
- Skeletal System
  • 1. Major Bones and Joints
  • 2. Joint Classifications
  • 3. Bone Structure and Function
- Muscular System
  • 1. Major Muscle Groups
  • 2. Muscle Naming Conventions
  • 3. Muscle Contraction Types
Topic 3: III. Nutrition15-20%- Weight Management
  • 1. Healthy Weight Loss/Gain Principles
  • 2. Body Composition Assessment
- Macro and Micronutrients
  • 1. Water and Electrolytes
  • 2. Proteins, Carbohydrates, Fats
  • 3. Vitamins and Minerals
- Nutrient Timing
  • 1. Pre, Intra, Post-Workout Nutrition
  • 2. Meal Frequency and Portion Control
- Energy Balance
  • 1. BMR and TDEE Calculations
  • 2. Caloric Intake and Expenditure
Topic 4: V. Professional Practices10-15%- Client Communication
  • 1. Motivation Strategies
  • 2. Goal Setting (SMART Goals)
  • 3. Behavior Change Techniques
- Safety and Injury Prevention
  • 1. Exercise Contraindications
  • 2. Proper Form and Technique
  • 3. Emergency Procedures
- Business and Legal Considerations
  • 1. Liability and Documentation
  • 2. Scope of Practice
  • 3. HIPAA Considerations
Topic 5: IV. Assessment and Program Design20-25%- Program Design Principles
  • 1. FITT Principle (Frequency, Intensity, Time, Type)
  • 2. Periodization Models
  • 3. Progressive Overload
  • 4. Training Split Options
- Client Assessment
  • 1. Health History and PAR-Q
  • 2. Cardiovascular Fitness Testing
  • 3. Flexibility Assessment
  • 4. Body Composition Measurements
  • 5. Muscular Strength/Endurance Testing
- Exercise Prescription
  • 1. Resistance Training Programs
  • 2. Cardiovascular Training Programs
  • 3. Flexibility and Mobility Programs

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

Question #1

Chronic diseases such as diabetes, heart disease and cancer are the leading cause of death in the world. They are the most common and costly of all health problems, but they are also the most_________________________.

  • A. preventable
  • B. frustrating
  • C. concerning
  • D. costly
Answer: A

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Question #2

Zone 3 is referred to as the ____________________zone.

  • A. peak
  • B. target
  • C. recovery
  • D. aerobic endurance
Answer: A

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Question #3

Complex carbohydrates are ____________________________________________.

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

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Question #4

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

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

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Question #5

You must help your clients set realistic goals that are measurable in the initial stage of an exercise program. When clients expect too much too soon, they often become_______________________.

  • A. try to exercise beyond their current level of fitness
  • B. B and C
  • C. excited
  • D. frustrated
Answer: B

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