NFPT CHAPTER 13 WITH
QUESTIONS AND 100% CORRECT
ANSWERS GRADED A+ (2026)
What is the recovery heart rate for a client wanting to put on size? - answer-As low as
possible (100BPM)
What is the recovery heart rate for a client wanting to increase stamina (or general
fitness client)? - answer-Slightly higher (115BPM)
What is the recovery heart rate for a client wanting to work on muscle endurance and fat
loss? - answer-Higher heart rate (125BPM)
Choosing movements for general fitness and/or fat loss client - answer-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 - answer-
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 - answer-Shorter,
longer
Choosing movements for a client wanting to put on size/strength - answer-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 - answer-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? - answer-125
BPM
If your goal is size/strength, what should your set intensity be? - answer-90-100%
What reflects what the client's heart rate should be prior to performing the next set. -
answer-Recovery heart rate
What is a HIIT workout? - answer-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? - answer-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? - answer-Lose weight
Thermic effect of food - answer-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? - answer-3500
Diets that are deficient in protein or are high/low in total calories can be complemented
by what supplement? - answer-Free form amino acids
Diets that are deficient in protein or are high/low in total calories can be complemented
by what supplement? - answer-Multivitamin
What is the single greatest predictor of maintaining weight loss? - answer-Exercise
QUESTIONS AND 100% CORRECT
ANSWERS GRADED A+ (2026)
What is the recovery heart rate for a client wanting to put on size? - answer-As low as
possible (100BPM)
What is the recovery heart rate for a client wanting to increase stamina (or general
fitness client)? - answer-Slightly higher (115BPM)
What is the recovery heart rate for a client wanting to work on muscle endurance and fat
loss? - answer-Higher heart rate (125BPM)
Choosing movements for general fitness and/or fat loss client - answer-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 - answer-
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 - answer-Shorter,
longer
Choosing movements for a client wanting to put on size/strength - answer-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 - answer-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? - answer-125
BPM
If your goal is size/strength, what should your set intensity be? - answer-90-100%
What reflects what the client's heart rate should be prior to performing the next set. -
answer-Recovery heart rate
What is a HIIT workout? - answer-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? - answer-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? - answer-Lose weight
Thermic effect of food - answer-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? - answer-3500
Diets that are deficient in protein or are high/low in total calories can be complemented
by what supplement? - answer-Free form amino acids
Diets that are deficient in protein or are high/low in total calories can be complemented
by what supplement? - answer-Multivitamin
What is the single greatest predictor of maintaining weight loss? - answer-Exercise
