NAFC Cheat Sheet 2026

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

1. Which principle states that training benefits are lost when training stops? → Reversibility (detraining)
2. Which of the following is a fat-soluble vitamin? → Vitamin A
3. What does 'scope of practice' mean for an NAFC-certified fitness professional? → The boundaries defining what a trainer is qualified to do based on their certification
4. For youth athletes (under 18), what is the primary focus of a well-designed resistance program? → Proper form, movement patterns, and moderate loads — not maximal lifting
5. What is the primary function of the respiratory system during exercise? → To supply oxygen to the blood and remove carbon dioxide
6. How many grams of protein per kilogram of body weight are recommended for sedentary adults? → 0.8 g/kg
7. How does regular aerobic exercise affect resting heart rate? → It decreases resting heart rate
8. Which condition is characterized by low bone density and increased fracture risk? → Osteoporosis
9. What does the FITT principle stand for? → Frequency, Intensity, Time, Type
10. Which method of body composition assessment uses electrical current to estimate fat mass? → Bioelectrical impedance analysis (BIA)
11. What does resting heart rate indicate about a client's cardiovascular fitness? → A lower resting heart rate generally indicates better cardiovascular fitness
12. What does the talk test assess during cardiovascular exercise? → Exercise intensity relative to ventilatory threshold
13. What is the purpose of a health history questionnaire in fitness assessment? → Identify medical conditions, risk factors, and exercise contraindications
14. Which type of fat is considered most harmful to cardiovascular health? → Trans fat
15. How is training volume typically calculated in resistance training? → Sets × repetitions × load
16. What is the purpose of a warm-up before exercise? → Increase core temperature and prepare the body for activity
17. What does BMI stand for? → Body Mass Index
18. What is the principle of specificity in exercise programming? → Training adaptations are specific to the muscles and energy systems used
19. What does 'negligence' mean in the context of personal training liability? → Failure to exercise reasonable care, resulting in client harm
20. Which exercise guideline applies to clients with type 2 diabetes? → Monitor blood glucose before and after exercise and carry fast-acting carbohydrates
21. What does the SAID principle stand for? → Specific Adaptation to Imposed Demands
22. What is a common cardiovascular exercise modification for clients with knee osteoarthritis? → Low-impact activities such as swimming or cycling that reduce joint stress
23. A client has been exercising consistently for three weeks. According to the Transtheoretical Model, which stage of change best describes this client? → Action
24. Which type of muscle action occurs when the muscle lengthens under tension? → Eccentric
25. What is the importance of maintaining client confidentiality? → Protect client privacy and build trust in the professional relationship
26. Which component of fitness is most directly improved by plyometric training? → Power
27. What is the AMDR for dietary fat as a percentage of total daily calories? → 20–35%
28. Which energy system is primarily used during a 100-meter sprint? → Phosphagen (ATP-PC) system
29. Which macronutrient provides the most calories per gram? → Fat
30. Which of the following is a symptom requiring immediate exercise cessation and emergency medical attention? → Chest pain, severe dizziness, or sudden severe headache