WITS Personal Trainer Practice Test Questions With
100% Correct Answers 2026 Updated
F.I.T.T. Principle
frequency, intensity, time, type
avoidance of disease training
F: 5 days a week
I: moderate
T: 0.5 hr per day
T: walk 6~12 mi per week
fitness training
F: 3-4 days per week
I: vigorous/hard
T: 0.5-0.75 hr per day
T: Jog ~10 mi per week
Performance training
F: 7 days per week
I: very hard
T: 2 hr per day
T: Run ~ 100 mi per week
Top two leading causes of death
heart disease and cancer
Major risk factors affecting health and disease
Inherited/Biological: age, sex, race, susceptibility to disease
Environmental: physical (air, water, noise), socioeconomic (income, housing, employment,
education), family (divorce, death of a loved one)
Behavioral: smoking, drinking, inactivity, poor nutrition, stress
effects of healthy eating and physical activity
lowers risk for heart disease, reduces risk for certain cancers, lowers blood pressure, improves
lipid profile, builds healthy bones
health impact of regular physical activity
cardiorespiratory health, metabolic health, musculoskeletal health, cancer, mental health
ACSM guidelines for strength training and improving muscular fitness
, WITS Personal Trainer Practice Test Questions With
100% Correct Answers 2026 Updated
Perform 8-10 exercises for the major muscle groups: legs, hips, back, chest, shoulders, and arms
Use resistance that produces muscular fatigue after 8-12 reps
Do 1 to 3 sets of each exercise
do resistance training at least 2 non-consecutive days per week
Goals of training: functional performance
cardiorespiratory fitness, muscular strength and endurance, flexibility, body leanness, task-
specific needs
goals of training: sports performance
agility, balance, coordination, power, speed
Health risk appraisal
health status, as it relates to physical activity, must be determined prior to taking on a new client
ACSM recommended pre-activity screening
identified high-risk participants
initiates new participants
builds rapport and trust, foundations for the trainer-client relationship
provides information and tools for exercise prescription and programming
MR. PLEASE
-Make a classification regarding if the subject is a regular exerciser or not
-Review medical history for established CV, metabolic, or renal disease
-Pertinent signs and symptoms for CV, metabolic, or renal disease
-Level of desired aerobic exercise intensity
-Establish if medical clearance is necessary
-Administration and evaluation of fitness tests
-Setup of exercise prescription
-Evaluation of progress with follow-up tests
Pre-activity screening tools
Physical activity readiness questionnaire for everyone, PAR-Q+, HSQ
PAR-Q+
100% Correct Answers 2026 Updated
F.I.T.T. Principle
frequency, intensity, time, type
avoidance of disease training
F: 5 days a week
I: moderate
T: 0.5 hr per day
T: walk 6~12 mi per week
fitness training
F: 3-4 days per week
I: vigorous/hard
T: 0.5-0.75 hr per day
T: Jog ~10 mi per week
Performance training
F: 7 days per week
I: very hard
T: 2 hr per day
T: Run ~ 100 mi per week
Top two leading causes of death
heart disease and cancer
Major risk factors affecting health and disease
Inherited/Biological: age, sex, race, susceptibility to disease
Environmental: physical (air, water, noise), socioeconomic (income, housing, employment,
education), family (divorce, death of a loved one)
Behavioral: smoking, drinking, inactivity, poor nutrition, stress
effects of healthy eating and physical activity
lowers risk for heart disease, reduces risk for certain cancers, lowers blood pressure, improves
lipid profile, builds healthy bones
health impact of regular physical activity
cardiorespiratory health, metabolic health, musculoskeletal health, cancer, mental health
ACSM guidelines for strength training and improving muscular fitness
, WITS Personal Trainer Practice Test Questions With
100% Correct Answers 2026 Updated
Perform 8-10 exercises for the major muscle groups: legs, hips, back, chest, shoulders, and arms
Use resistance that produces muscular fatigue after 8-12 reps
Do 1 to 3 sets of each exercise
do resistance training at least 2 non-consecutive days per week
Goals of training: functional performance
cardiorespiratory fitness, muscular strength and endurance, flexibility, body leanness, task-
specific needs
goals of training: sports performance
agility, balance, coordination, power, speed
Health risk appraisal
health status, as it relates to physical activity, must be determined prior to taking on a new client
ACSM recommended pre-activity screening
identified high-risk participants
initiates new participants
builds rapport and trust, foundations for the trainer-client relationship
provides information and tools for exercise prescription and programming
MR. PLEASE
-Make a classification regarding if the subject is a regular exerciser or not
-Review medical history for established CV, metabolic, or renal disease
-Pertinent signs and symptoms for CV, metabolic, or renal disease
-Level of desired aerobic exercise intensity
-Establish if medical clearance is necessary
-Administration and evaluation of fitness tests
-Setup of exercise prescription
-Evaluation of progress with follow-up tests
Pre-activity screening tools
Physical activity readiness questionnaire for everyone, PAR-Q+, HSQ
PAR-Q+
