IFPA PFT study plan

Map the skeletal system by labeling major bones, joint types, and their normal ranges of motion from memory

Explain muscle origin, insertion, and primary action for the eight major movement muscles without notes

Trace the pathway of oxygenated blood through the heart and name each chamber and valve in sequence

Describe the structure and function of the nervous system divisions that control voluntary movement

Compare the three muscle fiber types and predict which dominates in endurance versus power activities

Explain the sliding filament theory and excitation-contraction coupling in plain language a client would understand

Identify the planes of motion and match at least two exercises to each plane

Describe the stretch-shortening cycle and its role in plyometric and ballistic movement

Diagram the three energy systems and state the duration, intensity, and fuel source of each

Calculate estimated maximal heart rate and derive three training zones from it

Explain the acute cardiovascular and respiratory responses to a single bout of aerobic exercise

Apply levers and torque to at least three common resistance exercises

Interpret the FITT-VP principle and apply each variable to a sample aerobic and a sample resistance prescription

Describe the biomechanical faults that increase injury risk in the squat, deadlift, and overhead press

Explain progressive overload and periodization models and when to use linear versus undulating plans

Select and justify appropriate assessments for cardiorespiratory fitness, muscular strength, flexibility, and body composition

Sequence a full client screening session including health-history review, risk stratification, and informed consent

Set SMART goals from a hypothetical client profile and convert them into measurable training targets

Design a 12-week program that regresses and progresses a single compound lift across three phases

Explain energy balance and calculate an estimated daily calorie need using a standard equation for two sample clients

Describe the roles and recommended ranges of the three macronutrients and identify credible food sources for each

Evaluate two popular diet approaches against evidence and state which clients they may or may not suit

Outline hydration guidance and the signs of inadequate or excessive intake during exercise

Describe the emergency action plan steps for sudden cardiac arrest, heat illness, and musculoskeletal injury in a gym setting

Demonstrate the correct sequence for checking responsiveness, calling for help, and starting CPR and AED use

Identify high-risk exercises and environmental conditions and state the modification or precaution for each

Explain the scope of practice, confidentiality obligations, and referral duties of a fitness professional

Draft responses to three difficult client scenarios covering boundaries, unrealistic expectations, and a request outside your scope

Complete a timed 100-question mock exam and score each domain separately to expose weak areas

Re-study the two lowest-scoring domains and re-test those topics until each reaches 80%

Recite the key formulas for heart rate, calorie estimation, and load progression from memory

Review all six domain summaries and write a personal list of the ten facts you most often miss