NFPT Chapter 13 Exam Questions with Verified Solutions (Graded A+)
What is the recovery heart rate for a client wanting to put on size? - Answers As low as possible
(100BPM)
What is the recovery heart rate for a client wanting to increase stamina (or general fitness client)? -
Answers Slightly higher (115BPM)
What is the recovery heart rate for a client wanting to work on muscle endurance and fat loss? -
Answers Higher heart rate (125BPM)
Choosing movements for general fitness and/or fat loss client - Answers Movements should be selected
that involve the greatest amount of muscle mass so that the greatest amount of muscle energy is
depleted.
Setting up a circuit routine for general fitness and/or fat loss client - Answers Recommend several sets of
each a pushing movement, pulling movement, and leg press or squatting movement (4-5 circuits)
New clients need __________ bursts of intensity with ____________ rest - Answers Shorter, longer
Choosing movements for a client wanting to put on size/strength - Answers Movement selection should
be based on the principles of leverage and innervation.
-If your client can use more weight with strict form while performing barbell curls than dumbbell curls,
then he should be performing barbell curls
General Exercise Recommendations Table - Answers A table that gives you the rep range, routine, set
intensity, duration and recovery HR based on the goals of your clients
If your goal is fat loss/endurance, what should your recovery heart rate be? - Answers 125 BPM
If your goal is size/strength, what should your set intensity be? - Answers 90-100%
What reflects what the client's heart rate should be prior to performing the next set. - Answers Recovery
heart rate
What is a HIIT workout? - Answers The general goal of this type of training is to include short, high
bursts of exercise followed by slightly longer "recover" periods, where these recover periods are less
intense single joint and postural exercises.
What is the formula to get total caloric expenditure? - Answers RMR + Activity Expenditure + Thermic
Effect of Food
If protein accounts for 25%, carbohydrates account for 50%, and fats account for 25% of your diet, you
are most likely trying to? - Answers Lose weight
, Thermic effect of food - Answers The amount of caloric energy needed, above RMR, to digest the food
you eat and to absorb and distribute those nutrients.
Approximately how many calories are in a pound of fat? - Answers 3500
Diets that are deficient in protein or are high/low in total calories can be complemented by what
supplement? - Answers Free form amino acids
Diets that are deficient in protein or are high/low in total calories can be complemented by what
supplement? - Answers Multivitamin
What is the single greatest predictor of maintaining weight loss? - Answers Exercise
What are the units of measurement for the Mifflin formula? - Answers Weight is in kg and height is in cm
Describe the Suggested Movements and Total Sets table - Answers This table lists the major muscle
groups, the recommended total sets to be performed for each muscle group, circuit routine information,
and the NFPT's suggested movements based on client's goals
Describe how to use The Range Chart - Answers -It provides you with a means by which to define and
convert general recommendations concerning rep ranges and intensity levels into specific numbers of
reps and exact weights to be used based on client goals and experience.
-Use the Rep Range chart to find the exact number of reps a client should perform in a chosen rep range
and at every level of intensity in that rep range.
100 BPM Recovery heart rate = how many expended calories per hour - Answers 500 calories per hour
training
115 BPM Recovery heart rate = how many expended calories per hour - Answers 750 calories per hour
training
125 BPM Recovery heart rate = how many expended calories per hour - Answers 1000 calories per hour
training
Average person's day to day calories burnt - Answers 500 calories (approximately)
Total Caloric Expenditure formula - Answers Total Caloric Expenditure = RMR + Activity Expenditure +
Thermic Effect of Food
Calories per gram of Macros - Answers Protein: 4 kcal
Carb: 4 kcal
Fat: 9 kcal
General Dietary Advice for weight loss - Answers Protein: 25%
What is the recovery heart rate for a client wanting to put on size? - Answers As low as possible
(100BPM)
What is the recovery heart rate for a client wanting to increase stamina (or general fitness client)? -
Answers Slightly higher (115BPM)
What is the recovery heart rate for a client wanting to work on muscle endurance and fat loss? -
Answers Higher heart rate (125BPM)
Choosing movements for general fitness and/or fat loss client - Answers Movements should be selected
that involve the greatest amount of muscle mass so that the greatest amount of muscle energy is
depleted.
Setting up a circuit routine for general fitness and/or fat loss client - Answers Recommend several sets of
each a pushing movement, pulling movement, and leg press or squatting movement (4-5 circuits)
New clients need __________ bursts of intensity with ____________ rest - Answers Shorter, longer
Choosing movements for a client wanting to put on size/strength - Answers Movement selection should
be based on the principles of leverage and innervation.
-If your client can use more weight with strict form while performing barbell curls than dumbbell curls,
then he should be performing barbell curls
General Exercise Recommendations Table - Answers A table that gives you the rep range, routine, set
intensity, duration and recovery HR based on the goals of your clients
If your goal is fat loss/endurance, what should your recovery heart rate be? - Answers 125 BPM
If your goal is size/strength, what should your set intensity be? - Answers 90-100%
What reflects what the client's heart rate should be prior to performing the next set. - Answers Recovery
heart rate
What is a HIIT workout? - Answers The general goal of this type of training is to include short, high
bursts of exercise followed by slightly longer "recover" periods, where these recover periods are less
intense single joint and postural exercises.
What is the formula to get total caloric expenditure? - Answers RMR + Activity Expenditure + Thermic
Effect of Food
If protein accounts for 25%, carbohydrates account for 50%, and fats account for 25% of your diet, you
are most likely trying to? - Answers Lose weight
, Thermic effect of food - Answers The amount of caloric energy needed, above RMR, to digest the food
you eat and to absorb and distribute those nutrients.
Approximately how many calories are in a pound of fat? - Answers 3500
Diets that are deficient in protein or are high/low in total calories can be complemented by what
supplement? - Answers Free form amino acids
Diets that are deficient in protein or are high/low in total calories can be complemented by what
supplement? - Answers Multivitamin
What is the single greatest predictor of maintaining weight loss? - Answers Exercise
What are the units of measurement for the Mifflin formula? - Answers Weight is in kg and height is in cm
Describe the Suggested Movements and Total Sets table - Answers This table lists the major muscle
groups, the recommended total sets to be performed for each muscle group, circuit routine information,
and the NFPT's suggested movements based on client's goals
Describe how to use The Range Chart - Answers -It provides you with a means by which to define and
convert general recommendations concerning rep ranges and intensity levels into specific numbers of
reps and exact weights to be used based on client goals and experience.
-Use the Rep Range chart to find the exact number of reps a client should perform in a chosen rep range
and at every level of intensity in that rep range.
100 BPM Recovery heart rate = how many expended calories per hour - Answers 500 calories per hour
training
115 BPM Recovery heart rate = how many expended calories per hour - Answers 750 calories per hour
training
125 BPM Recovery heart rate = how many expended calories per hour - Answers 1000 calories per hour
training
Average person's day to day calories burnt - Answers 500 calories (approximately)
Total Caloric Expenditure formula - Answers Total Caloric Expenditure = RMR + Activity Expenditure +
Thermic Effect of Food
Calories per gram of Macros - Answers Protein: 4 kcal
Carb: 4 kcal
Fat: 9 kcal
General Dietary Advice for weight loss - Answers Protein: 25%
