NESTA-PFT study plan

Define and correctly sequence the acute variables (mode, intensity, volume, rest, tempo, frequency) for a general-population client

Explain the sliding-filament model of muscle contraction and identify which fiber types are recruited at low versus high intensity

Map the three energy systems to specific work-to-rest ratios and give one training example for each

Describe the stretch-shortening cycle and distinguish its eccentric, amortization, and concentric phases

Summarize how the cardiovascular and respiratory systems respond to acute aerobic and resistance exercise (heart rate, stroke volume, blood pressure, ventilation)

Explain the SAID principle and progressive overload and apply both to a hypothetical detrained client

Identify the major joints and prime movers for squat, hinge, push, pull, and carry patterns

List contraindicated or high-risk movements and the client conditions that would flag them

Calculate and interpret body mass index, waist-to-hip ratio, and estimated maximal heart rate using the age-based formula in a worked example

Translate a client's stated goal into a SMART objective with a measurable outcome and a realistic timeline

Select screening tools for a new client and identify when medical clearance should be requested before training

Draft warm-up and cool-down sequences that match the intensity of the planned session

Apply the FITT-VP framework to build a four-week aerobic plan for a beginner

Design a resistance-training program using a chosen set-and-repetition scheme and justify the choice against the client's goal

Sequence a session so that power work precedes strength work and strength precedes hypertrophy or endurance work, and explain why

Build a weekly schedule that respects recovery windows between sessions targeting the same muscle groups

Periodize an eight-week mesocycle into preparation, progression, and deload blocks with defined volume and intensity targets

Write two regression and two progression options for each of the five main movement patterns

Adjust a program for a client with a stated limitation such as low-back sensitivity or knee pain, keeping the training intent intact

Explain how to progress load, volume, or complexity one variable at a time and when to hold steady

Demonstrate and cue the five main movement patterns using no more than three coaching cues per lift

Describe how to teach and monitor rate of perceived exertion and heart-rate zones during a live session

Identify common technique faults in the squat and hinge and state the correction for each

Outline a session flow from greeting and check-in through cooldown and next-session scheduling

Write a behavior-change support plan using goal setting, self-monitoring, and a relapse-prevention conversation

Explain how to track client progress with at least three objective measures and one subjective measure, and how to adjust the program from that data

Draft a client-facing communication protocol covering session reminders, missed sessions, and progress check-ins

Describe the components of informed consent and a liability waiver in plain language

Build a simple pricing model that accounts for session time, preparation, travel, and overhead, and state the resulting per-session rate

Identify the record-keeping and scope-of-practice boundaries that separate a personal trainer from a clinician

Review missed questions from weeks 1 through 7 and re-explain each weak concept in writing

Complete a timed mixed-domain practice set and score it against a target pass threshold