2026 NCEP CERTIFICATION STUDYS CORRECT
QUESTIONS AND ANSWERS RATED A+
✔✔What are the 5 components to a healthy eating strategy? - ✔✔Eating 5-6 meals per
day, do not eat refined foods, drinks lots of water, watch your fat intake, and proper
supplementation.
✔✔What are the 6 essential nutrients - ✔✔Vitamins, Minerals, Protein, Carbs, Fats,
Water
✔✔How many calories are given of from 1 gram of Protein? Carbs? Fats? - ✔✔Protein -
4
Carbs - 4
Fats - 9
✔✔How do you measure body fat? - ✔✔Skin calipers, electro-impedance, hydrostatic
weighting, or bod pod
✔✔What is the heart rate intensity for a beginning in the testing phase? - ✔✔40-60% of
predicted max heart rate
✔✔What are the 3 tests given in the cardiovascular testing phase? - ✔✔talk, leveling,
and recovery
✔✔Why do we test anyone? - ✔✔We want to focus on giving them a balanced exercise
program.
✔✔What is the goal fo Level 1 Resistance Training? Level 2? Level 3? Level 4? Level
5? - ✔✔Level 1: Develop Neural Pathways
Level 2: Endurance
Level 3: Hypertrophy (make size increase)
Level 4: Strength (Create max strength adaption)
Level 5: Power (increase coordination, speed, power)
, ✔✔How many reps do you perform for hypertrophy (to get bigger), Strength?
Endurance? - ✔✔Hypertrophy = 6-12 reps
Strength = 1-5 Reps
Endurance = 12-20 Reps
✔✔What do we mean by the term neural pathways? Why is it important? - ✔✔Neural
Pathways = Muscle Memory. It's important because you will be training the total body in
a move holistic and functional way.
✔✔What are some benefits of increasing a person's range of movement/motion (ROM)?
- ✔✔Stability, Mobility, Less prone to injury, and better movement and performance
✔✔Name one stick mobility stretch, fix or solution, and describe it - ✔✔Feet Kneeling:
both knees on the floor w/ full hip extension to start
✔✔Why is it important to keep clients from getting demotivated? - ✔✔So they can
continue to workout/exercise
✔✔Name one "tool" or strategy that can be used to build attitude training. -
✔✔Meditation
✔✔What is a motor unit? - ✔✔The nerve and all the muscle fibers that connects with/or
innervated
✔✔What is the all or none principle? - ✔✔Neural Signals causes a momentary twitch of
all fibers in the motor unit.
✔✔What is a slow twitch muscle? Fast Twitch Muscle? What types are they each? -
✔✔Slow Twitch Muscles Type 1 - Not capable of high intensity constructions
(endurance and posterior muscles)
Fast Twitch Muscles Type 2 - Capable of producing high intensity constructions
✔✔What is the function of a muscle spindle? - ✔✔They sense stretch and/or rate of
length change in a muscle and causes a contraction
✔✔What is Golgi tendon organ? - ✔✔Once tension is placed on the muscle for a length
of time, the Golgi tendon organ will override the message from the muscle spindle
causing the muscle to relax.
✔✔List 4 components of the sliding filament theory - ✔✔Actin, Myosin, Tropomyosin
(Troponin + Myosin)
QUESTIONS AND ANSWERS RATED A+
✔✔What are the 5 components to a healthy eating strategy? - ✔✔Eating 5-6 meals per
day, do not eat refined foods, drinks lots of water, watch your fat intake, and proper
supplementation.
✔✔What are the 6 essential nutrients - ✔✔Vitamins, Minerals, Protein, Carbs, Fats,
Water
✔✔How many calories are given of from 1 gram of Protein? Carbs? Fats? - ✔✔Protein -
4
Carbs - 4
Fats - 9
✔✔How do you measure body fat? - ✔✔Skin calipers, electro-impedance, hydrostatic
weighting, or bod pod
✔✔What is the heart rate intensity for a beginning in the testing phase? - ✔✔40-60% of
predicted max heart rate
✔✔What are the 3 tests given in the cardiovascular testing phase? - ✔✔talk, leveling,
and recovery
✔✔Why do we test anyone? - ✔✔We want to focus on giving them a balanced exercise
program.
✔✔What is the goal fo Level 1 Resistance Training? Level 2? Level 3? Level 4? Level
5? - ✔✔Level 1: Develop Neural Pathways
Level 2: Endurance
Level 3: Hypertrophy (make size increase)
Level 4: Strength (Create max strength adaption)
Level 5: Power (increase coordination, speed, power)
, ✔✔How many reps do you perform for hypertrophy (to get bigger), Strength?
Endurance? - ✔✔Hypertrophy = 6-12 reps
Strength = 1-5 Reps
Endurance = 12-20 Reps
✔✔What do we mean by the term neural pathways? Why is it important? - ✔✔Neural
Pathways = Muscle Memory. It's important because you will be training the total body in
a move holistic and functional way.
✔✔What are some benefits of increasing a person's range of movement/motion (ROM)?
- ✔✔Stability, Mobility, Less prone to injury, and better movement and performance
✔✔Name one stick mobility stretch, fix or solution, and describe it - ✔✔Feet Kneeling:
both knees on the floor w/ full hip extension to start
✔✔Why is it important to keep clients from getting demotivated? - ✔✔So they can
continue to workout/exercise
✔✔Name one "tool" or strategy that can be used to build attitude training. -
✔✔Meditation
✔✔What is a motor unit? - ✔✔The nerve and all the muscle fibers that connects with/or
innervated
✔✔What is the all or none principle? - ✔✔Neural Signals causes a momentary twitch of
all fibers in the motor unit.
✔✔What is a slow twitch muscle? Fast Twitch Muscle? What types are they each? -
✔✔Slow Twitch Muscles Type 1 - Not capable of high intensity constructions
(endurance and posterior muscles)
Fast Twitch Muscles Type 2 - Capable of producing high intensity constructions
✔✔What is the function of a muscle spindle? - ✔✔They sense stretch and/or rate of
length change in a muscle and causes a contraction
✔✔What is Golgi tendon organ? - ✔✔Once tension is placed on the muscle for a length
of time, the Golgi tendon organ will override the message from the muscle spindle
causing the muscle to relax.
✔✔List 4 components of the sliding filament theory - ✔✔Actin, Myosin, Tropomyosin
(Troponin + Myosin)
