PTC Cheat Sheet 2026

The 30 highest-yield PTC facts, distilled from real exam questions. Print it, save it as a PDF, or study it here — free, no sign-up.

1. What does BMI measure, and what is its primary limitation as a health assessment tool? → Weight-to-height ratio; it does not distinguish muscle from fat
2. When training an older adult client (65+), which of the following is MOST important to emphasize? → Balance, flexibility, and functional strength
3. A client's resting heart rate is 58 bpm. Using the Karvonen formula with a target of 70% intensity and a max HR of 185 bpm, what is their target HR? → 152 bpm
4. A client who has been sedentary for years wants to start training. Which is the most appropriate initial training approach? → Stabilization and foundation training with bodyweight or light loads
5. Which of the following is an example of something commonly measured in a physiologic assessment? → Both resting vital signs and joint flexibility
6. The SAID principle states that the body adapts specifically to: → The imposed demands placed upon it
7. A client can rotate 30 degrees during a thoracic spine mobility screen. Which areas could be directly impacted? → Lumbar spine
8. Which of the following business structures offers personal liability protection for a self-employed personal trainer in the US? → LLC (Limited Liability Company)
9. Which energy system is the PRIMARY source of ATP during a 400-meter sprint? → Glycolytic system
10. A training program that divides a year into macrocycles, mesocycles, and microcycles is using which model? → Periodization
11. Which statement describes an outcome-oriented goal? → I will reduce my body weight by 10 pounds over the next 2 months
12. Which training variable refers to the number of repetitions performed in a single set? → Repetitions
13. What happens to stroke volume during aerobic exercise at moderate intensity? → It increases
14. A client's 1RM on the bench press is 200 lbs. For hypertrophy training, what load range would you typically prescribe? → 67–85% (134–170 lbs)
15. A trainer should be aware that clients with osteoporosis should AVOID which type of exercise? → High-impact activities and excessive spinal flexion under load
16. What percentage of daily caloric intake is generally recommended for dietary fat for active adults? → 20–35%
17. Adequate hydration during exercise can be assessed by monitoring: → Urine color
18. What important process of motivational interviewing is addressed first to assist a prospective client? Overcome ambivalence over regular physical activity. → Engaging
19. Why would the gluteal prime mover become asleep during hip extension, allowing the hamstrings to take over as the primary mover? → Synergistic dominance
20. Which method of body composition assessment uses electrical current to estimate fat and lean mass? → Bioelectrical impedance analysis (BIA)
21. Which condition is characterized by insufficient insulin production or insulin resistance, leading to elevated blood glucose? → Diabetes mellitus
22. The 'overreaching' state in training differs from overtraining syndrome in that overreaching: → Resolves with adequate rest within days to weeks
23. Which rest interval is typically recommended between sets for maximal strength development (1–5 RM)? → 3–5 minutes
24. What is the principal muscle involved in horizontal adduction of humerus? → Pectoralis major
25. What is the goal of an anatomical adaptation phase at the start of a periodized program? → Prepare joints, tendons, and muscles for heavier training loads
26. Which muscle is primarily responsible for knee extension? → Quadriceps
27. What is the term for the period when the heart ventricles are contracting and pumping blood? → Systole
28. During a 1-repetition maximum (1RM) test for the bench press, a client successfully lifts 185 lbs but fails at 195 lbs. What is their 1RM? → 185 lbs
29. Which of the following is an example of a SMART goal for a personal training client? → Run a 5K in under 30 minutes within 12 weeks
30. Which joint action occurs at the hip during the concentric phase of a Romanian deadlift? → Hip extension