Mastering the NSCA-CPT: Your Ultimate Final
Review Guide to Success.
Comprehensive exam Study Guide for Ultimate
Success Pass with Grade A+
Latest Updated 2025/2026 with Top Grade A+
How does VO2max change with chronic aerobic endurance training? What causes this
change? - ansIncreases, due to increased Q (cardiac output; due to increased SV, not HR)
How is HR affected by chronic aerobic endurance training? - ansUnchanged or decreased
slightly
Heart adaptations to chronic aerobic endurance training? - ansLeft ventricle hypertrophy and
chamber diameter increases
Coronary arteriole densities and diameters increase
Blood adaptations to chronic aerobic endurance training? - ansIncreased blood volume
Increased plasma (within 24 h)
Increased red blood cell volume (within a few weeks)
5 Respiratory system adaptations to chronic aerobic endurance training? - ansIncreased
ventilatory muscle endurance, aerobic enzymes, and tidal volume
Decreased O2 cost of breathing and breathing frequency
Skeletal muscle adaptations to chronic aerobic endurance training? - ansPossible slight
hypertrophy of type I fibers
Increased: capillary density, mitochondria density, glycogen stores, triglyceride stores, and
oxidative enzymes
Skeletal system adaptations to chronic aerobic endurance training? - ansPossible increase of
BMD
Acute effects of aerobic exercise on BP? - ansDecreased BP post-exercise
Chronic effects of aerobic exercise on systolic/diastolic BP (for normotensive and
hypertensive trainees)? - ansNormotensive: 3/2 decrease
Hypertensive: 7/6 decrease
Three major metabolic adaptations to chronic aerobic endurance training? - ans1) Increased
reliance on fat for energy
2) Increased lactate threshold
3) Increased VO2max (10-30%+)
Why does connective tissue (tendons, ligaments, cartilage) take longer to adapt to training? -
ansCT has few living cells and poor blood supply
What primarily leads to aerobic endurance overtraining? - ansToo much volume
How quickly does aerobic detraining occur? - ansAs soon as two weeks after stopping
training
When should trainers refer clients to a nutrition professional? - ansWhen a problem is beyond
trainer's competency
When clients have nutritionally affected diseases
What is medical nutrition therapy and under whose scope of practice does it fall? -
ansNutrition info for those with nutritionally affected diseases
Under licensed nutritionists, dietitians, and registered dietitians
What is included in a complete dietary assessment? (4 things) - ansAnthropometric data
Biochemical data
Clinical exam
Dietary intake data
Methods for gathering dietary intake data? - ansDiet recall
Diet history
Diet Record
,Mastering the NSCA-CPT: Your Ultimate Final
Review Guide to Success.
Comprehensive exam Study Guide for Ultimate
Success Pass with Grade A+
Latest Updated 2025/2026 with Top Grade A+
What is the diet recall method? - ansReporting the last 24 hour's diet from memory
What is the diet history method? - ansCollecting data on eating schedule and habits, likes,
dislikes, and medical and weight history
What is the diet record method? - ansRecording intake for 3 days
RMR contribution to total energy requirements? - ans60-75%
Thermic effect of food contribution to total energy requirements? - ans7-10%
How much can RMR vary between individuals when all else is equal? - ans20%
How can energy requirements be estimated? - ansMeasure caloric intake when weight is
stable
Mathematical equations
RDA for protein for healthy, sedentary adults? - ans0.8g/kg for both men and women
What is the World Health Organization's safe intake protein level? - ans0.83g/kg BW
Who do RDA and safe intake levels apply to? - ansHealthy, sedentary adults
Pros/cons of computerized diet analysis? - ansPros; Info on vitamins/minerals in diet
Cons: Not all food data is available, software can be complex and require training, analysis
may be slow
What is a kcal? - ansAmount of energy equal to heat required to raise the temperature of 1 kg
of water 1˚C
3 Major components of total energy expenditure? - ans1) BMR
2) Physical activity
3) Thermic effect of food
Protein recommended for athletes? - ans1.2 to 2.0 g/kg BW per day
What may be excessive protein intake for those with impaired renal function, low calcium
intake, or restricted fluid intake? - ans4 g/kg BW per day
What is ketosis? - ansHigh levels of ketones in the blood, due to incomplete breakdown of
fatty acids
How many grams of carbs are required to prevent ketosis? - ans50 to 100 g/day
What percent of total calorie intake should come from carbs for physically active individuals?
- ans60-70%
How many grams of carbs should endurance athletes consume to replenish glycogen fully? -
ans7-10 g/kg BW per day
How many grams of carbs should strength/sport/skill athletes consume to replenish glycogen
fully? - ans5-6 g/kg/day
What percent of total calorie intake should come from fats to avoid deficiency? - ans3% from
omega-6
05 to 1% from omega-3
Negative effects of low-fat diets? - ansDecreased testosterone production (diets < 15% fat)
Decreased fat soluble vitamin absorption
Recommended percentage of total calorie intake that should be fat and what percentage
mono/polyunsaturated and saturated? - ans30% or less
20% mono/polyunsaturated
<10% saturated
What are dietary reference intakes (DRIs)? - ansRecommended vitamin and mineral intake
(U.S. and Canada)
What are the 4 categories of DRIs? - ans1) RDAs
,Mastering the NSCA-CPT: Your Ultimate Final
Review Guide to Success.
Comprehensive exam Study Guide for Ultimate
Success Pass with Grade A+
Latest Updated 2025/2026 with Top Grade A+
2) Adequate intake
3) Estimated Average Requirement
4) Tolerable Upper Intake Level
What is a recommended dietary allowance (RDA)? - ansIntake that meets nutrient needs of
97-98% of healthy individuals in an age/sex group
What is adequate intake? - ansGoal intake used when an RDA isn't established
What is tolerable upper intake level? - ansMax intake unlikely to pose health risks in almost
all healthy individuals in a group
What is estimated average requirement? - ansIntake that meets estimated nutrient need of 1/2
the individuals in a specific group
When should clients decrease dietary fat? - ans1) To make room for needed carbs
2) To aid weight loss
3) To decrease elevated cholesterol
At what percent dehydration is thirst triggered? - ans1%
Average fluid intake to maintain fluid balance in a sedentary adult? - ans1.4 to 2.6 L/day
Suggested fluid intake pre-exercise? - ans5-7 ml/kg 4+ hours prior
Additional 3-5 ml/kg 2 hours prior if urine is dark
Fluid replacement post-exercise? - ansMonitor weight loss by weighing in pre- and post-
exercise
Drink 20-24 oz. per pound of BW lost during exercise
Na-rich foods and drinks
What is hyponatremia? - ansDangerous drop in blood sodium levels during long duration
activity
Extra calories needed to gain a pound of LBM? - ans2500
What is hemochromatosis? - ansGenetic disorder in which body absorbs and stores iron into
tissues excessively; can lead to multi-system failure
Which vitamins and minerals may be dangerous in excess? - ansVitamins A and B6, Niacin,
Calcium, Iron, Magnesium, Zinc
Equations for calculating daily calorie needs using BW and activity level (male, for Light,
moderate, and heavy activity) - ansLight Activity: 17 X BW (lbs)
Mod. Activity: 19 x BW (lbs)
Heavy Activity: 23 x BW (lbs)
Equations for calculating daily calorie needs using BW and activity level (female)? -
ansLight Activity: 16 x BW (lbs)
Mod. Activity: 17 x BW (lbs)
Heavy Activity: 20 x BW (lbs)
Physical activity level (PAL) values for light to vigorous activity lifestyles? - ansLight: 1.4 to
1.69
Moderate: 1.7 to 1.99
Vigorous: 2.0 to 2.4
What effect does exercise have on anxiety and what types of exercise work best? - ansSmall
to moderate anxiety reduction
Low intensity training (aerobic or resistance) works best
, Mastering the NSCA-CPT: Your Ultimate Final
Review Guide to Success.
Comprehensive exam Study Guide for Ultimate
Success Pass with Grade A+
Latest Updated 2025/2026 with Top Grade A+
What is the opponent-process theory set forth by Solomon and Corbit? - ansDuring high
intensity exercise, stress reducing mechanisms are active; when exercise stops, the
mechanisms continue temporarily, improving mood
How does rhythmic activity affect anxiety? - ansMay reduce anxiety by inhibiting cerebral
cortex arousal with volley of afferent impulses to brain stem
Thermogenic effect explanation for exercise improving mood? - ansHypothalamus senses
increased body temperature and promotes cortical relaxation, leading to muscle relaxation
Psychological explanations for exercise improving mood and treating depression? -
ansDiversion
Goal achievement improves self-efficacy, mastery
Social interaction
Improved independence (older adults)
How does the biogenic amine hypothesis explain exercise's effects on depression? -
ansBiogenic amines (serotonin, dopamine, norepinephrine) alleviate depression and are
elevated by exercise
How can trainers identify and modify self-talk (4 steps)? - ans1) Have client notice self talk
2) Have client write down self talk at same time daily
3) Write down current negative self talk and positive affirmations to counter it; repeat
mentally several times a day
4) Write new affirmation phrases and repeat aloud 5-6x when motivation is desired; later shift
to mental recital
3 Visualization techniques? - ansVisualize past success
Visualize future success
Visualize outcome's value
5 Points on self-determination continuum? - ans1) Amotivation
2) External regulation (punishment avoidance)
3) Introjected regulation (behavior is means to valued end)
4) IDed regulation (behavior beneficial; not self-initiated)
5) Integrated regulation (behavior's valued, self-initiated)
Readiness stages of transtheoretical model? - ans1) Precontemplation
2) Contemplation
3) Preparation (some activity, not regular)
4) Action (regular activity < 6 months)
5) Maintenance (regular activity > 6 months)
Factors that affect self-efficacy? - ans1) Past accomplishment (strongest effect)
2) Modeling
3) Verbal persuasion
4) Physiological arousal or anxiety
How do trainers ID and change false beliefs (3 steps)? - ans1) Ask questions to ID and
discuss client's beliefs
2) Use education, reasoning, and reinforcement
3) Teach new, correct info
Purpose of long-term goals? - ansGive client meaningful pursuit
Purpose of short-term goals? - ansProvide strategy to attain long-term goals; increase
commitment
Review Guide to Success.
Comprehensive exam Study Guide for Ultimate
Success Pass with Grade A+
Latest Updated 2025/2026 with Top Grade A+
How does VO2max change with chronic aerobic endurance training? What causes this
change? - ansIncreases, due to increased Q (cardiac output; due to increased SV, not HR)
How is HR affected by chronic aerobic endurance training? - ansUnchanged or decreased
slightly
Heart adaptations to chronic aerobic endurance training? - ansLeft ventricle hypertrophy and
chamber diameter increases
Coronary arteriole densities and diameters increase
Blood adaptations to chronic aerobic endurance training? - ansIncreased blood volume
Increased plasma (within 24 h)
Increased red blood cell volume (within a few weeks)
5 Respiratory system adaptations to chronic aerobic endurance training? - ansIncreased
ventilatory muscle endurance, aerobic enzymes, and tidal volume
Decreased O2 cost of breathing and breathing frequency
Skeletal muscle adaptations to chronic aerobic endurance training? - ansPossible slight
hypertrophy of type I fibers
Increased: capillary density, mitochondria density, glycogen stores, triglyceride stores, and
oxidative enzymes
Skeletal system adaptations to chronic aerobic endurance training? - ansPossible increase of
BMD
Acute effects of aerobic exercise on BP? - ansDecreased BP post-exercise
Chronic effects of aerobic exercise on systolic/diastolic BP (for normotensive and
hypertensive trainees)? - ansNormotensive: 3/2 decrease
Hypertensive: 7/6 decrease
Three major metabolic adaptations to chronic aerobic endurance training? - ans1) Increased
reliance on fat for energy
2) Increased lactate threshold
3) Increased VO2max (10-30%+)
Why does connective tissue (tendons, ligaments, cartilage) take longer to adapt to training? -
ansCT has few living cells and poor blood supply
What primarily leads to aerobic endurance overtraining? - ansToo much volume
How quickly does aerobic detraining occur? - ansAs soon as two weeks after stopping
training
When should trainers refer clients to a nutrition professional? - ansWhen a problem is beyond
trainer's competency
When clients have nutritionally affected diseases
What is medical nutrition therapy and under whose scope of practice does it fall? -
ansNutrition info for those with nutritionally affected diseases
Under licensed nutritionists, dietitians, and registered dietitians
What is included in a complete dietary assessment? (4 things) - ansAnthropometric data
Biochemical data
Clinical exam
Dietary intake data
Methods for gathering dietary intake data? - ansDiet recall
Diet history
Diet Record
,Mastering the NSCA-CPT: Your Ultimate Final
Review Guide to Success.
Comprehensive exam Study Guide for Ultimate
Success Pass with Grade A+
Latest Updated 2025/2026 with Top Grade A+
What is the diet recall method? - ansReporting the last 24 hour's diet from memory
What is the diet history method? - ansCollecting data on eating schedule and habits, likes,
dislikes, and medical and weight history
What is the diet record method? - ansRecording intake for 3 days
RMR contribution to total energy requirements? - ans60-75%
Thermic effect of food contribution to total energy requirements? - ans7-10%
How much can RMR vary between individuals when all else is equal? - ans20%
How can energy requirements be estimated? - ansMeasure caloric intake when weight is
stable
Mathematical equations
RDA for protein for healthy, sedentary adults? - ans0.8g/kg for both men and women
What is the World Health Organization's safe intake protein level? - ans0.83g/kg BW
Who do RDA and safe intake levels apply to? - ansHealthy, sedentary adults
Pros/cons of computerized diet analysis? - ansPros; Info on vitamins/minerals in diet
Cons: Not all food data is available, software can be complex and require training, analysis
may be slow
What is a kcal? - ansAmount of energy equal to heat required to raise the temperature of 1 kg
of water 1˚C
3 Major components of total energy expenditure? - ans1) BMR
2) Physical activity
3) Thermic effect of food
Protein recommended for athletes? - ans1.2 to 2.0 g/kg BW per day
What may be excessive protein intake for those with impaired renal function, low calcium
intake, or restricted fluid intake? - ans4 g/kg BW per day
What is ketosis? - ansHigh levels of ketones in the blood, due to incomplete breakdown of
fatty acids
How many grams of carbs are required to prevent ketosis? - ans50 to 100 g/day
What percent of total calorie intake should come from carbs for physically active individuals?
- ans60-70%
How many grams of carbs should endurance athletes consume to replenish glycogen fully? -
ans7-10 g/kg BW per day
How many grams of carbs should strength/sport/skill athletes consume to replenish glycogen
fully? - ans5-6 g/kg/day
What percent of total calorie intake should come from fats to avoid deficiency? - ans3% from
omega-6
05 to 1% from omega-3
Negative effects of low-fat diets? - ansDecreased testosterone production (diets < 15% fat)
Decreased fat soluble vitamin absorption
Recommended percentage of total calorie intake that should be fat and what percentage
mono/polyunsaturated and saturated? - ans30% or less
20% mono/polyunsaturated
<10% saturated
What are dietary reference intakes (DRIs)? - ansRecommended vitamin and mineral intake
(U.S. and Canada)
What are the 4 categories of DRIs? - ans1) RDAs
,Mastering the NSCA-CPT: Your Ultimate Final
Review Guide to Success.
Comprehensive exam Study Guide for Ultimate
Success Pass with Grade A+
Latest Updated 2025/2026 with Top Grade A+
2) Adequate intake
3) Estimated Average Requirement
4) Tolerable Upper Intake Level
What is a recommended dietary allowance (RDA)? - ansIntake that meets nutrient needs of
97-98% of healthy individuals in an age/sex group
What is adequate intake? - ansGoal intake used when an RDA isn't established
What is tolerable upper intake level? - ansMax intake unlikely to pose health risks in almost
all healthy individuals in a group
What is estimated average requirement? - ansIntake that meets estimated nutrient need of 1/2
the individuals in a specific group
When should clients decrease dietary fat? - ans1) To make room for needed carbs
2) To aid weight loss
3) To decrease elevated cholesterol
At what percent dehydration is thirst triggered? - ans1%
Average fluid intake to maintain fluid balance in a sedentary adult? - ans1.4 to 2.6 L/day
Suggested fluid intake pre-exercise? - ans5-7 ml/kg 4+ hours prior
Additional 3-5 ml/kg 2 hours prior if urine is dark
Fluid replacement post-exercise? - ansMonitor weight loss by weighing in pre- and post-
exercise
Drink 20-24 oz. per pound of BW lost during exercise
Na-rich foods and drinks
What is hyponatremia? - ansDangerous drop in blood sodium levels during long duration
activity
Extra calories needed to gain a pound of LBM? - ans2500
What is hemochromatosis? - ansGenetic disorder in which body absorbs and stores iron into
tissues excessively; can lead to multi-system failure
Which vitamins and minerals may be dangerous in excess? - ansVitamins A and B6, Niacin,
Calcium, Iron, Magnesium, Zinc
Equations for calculating daily calorie needs using BW and activity level (male, for Light,
moderate, and heavy activity) - ansLight Activity: 17 X BW (lbs)
Mod. Activity: 19 x BW (lbs)
Heavy Activity: 23 x BW (lbs)
Equations for calculating daily calorie needs using BW and activity level (female)? -
ansLight Activity: 16 x BW (lbs)
Mod. Activity: 17 x BW (lbs)
Heavy Activity: 20 x BW (lbs)
Physical activity level (PAL) values for light to vigorous activity lifestyles? - ansLight: 1.4 to
1.69
Moderate: 1.7 to 1.99
Vigorous: 2.0 to 2.4
What effect does exercise have on anxiety and what types of exercise work best? - ansSmall
to moderate anxiety reduction
Low intensity training (aerobic or resistance) works best
, Mastering the NSCA-CPT: Your Ultimate Final
Review Guide to Success.
Comprehensive exam Study Guide for Ultimate
Success Pass with Grade A+
Latest Updated 2025/2026 with Top Grade A+
What is the opponent-process theory set forth by Solomon and Corbit? - ansDuring high
intensity exercise, stress reducing mechanisms are active; when exercise stops, the
mechanisms continue temporarily, improving mood
How does rhythmic activity affect anxiety? - ansMay reduce anxiety by inhibiting cerebral
cortex arousal with volley of afferent impulses to brain stem
Thermogenic effect explanation for exercise improving mood? - ansHypothalamus senses
increased body temperature and promotes cortical relaxation, leading to muscle relaxation
Psychological explanations for exercise improving mood and treating depression? -
ansDiversion
Goal achievement improves self-efficacy, mastery
Social interaction
Improved independence (older adults)
How does the biogenic amine hypothesis explain exercise's effects on depression? -
ansBiogenic amines (serotonin, dopamine, norepinephrine) alleviate depression and are
elevated by exercise
How can trainers identify and modify self-talk (4 steps)? - ans1) Have client notice self talk
2) Have client write down self talk at same time daily
3) Write down current negative self talk and positive affirmations to counter it; repeat
mentally several times a day
4) Write new affirmation phrases and repeat aloud 5-6x when motivation is desired; later shift
to mental recital
3 Visualization techniques? - ansVisualize past success
Visualize future success
Visualize outcome's value
5 Points on self-determination continuum? - ans1) Amotivation
2) External regulation (punishment avoidance)
3) Introjected regulation (behavior is means to valued end)
4) IDed regulation (behavior beneficial; not self-initiated)
5) Integrated regulation (behavior's valued, self-initiated)
Readiness stages of transtheoretical model? - ans1) Precontemplation
2) Contemplation
3) Preparation (some activity, not regular)
4) Action (regular activity < 6 months)
5) Maintenance (regular activity > 6 months)
Factors that affect self-efficacy? - ans1) Past accomplishment (strongest effect)
2) Modeling
3) Verbal persuasion
4) Physiological arousal or anxiety
How do trainers ID and change false beliefs (3 steps)? - ans1) Ask questions to ID and
discuss client's beliefs
2) Use education, reasoning, and reinforcement
3) Teach new, correct info
Purpose of long-term goals? - ansGive client meaningful pursuit
Purpose of short-term goals? - ansProvide strategy to attain long-term goals; increase
commitment
