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. When training an older adult client (65+), which of the following is MOST important to emphasize? → Balance, flexibility, and functional strength
2. 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
3. Which of the following is an example of something commonly measured in a physiologic assessment? → Both resting vital signs and joint flexibility
4. A client can rotate 30 degrees during a thoracic spine mobility screen. Which areas could be directly impacted? → Lumbar spine
5. Which of the following business structures offers personal liability protection for a self-employed personal trainer in the US? → LLC (Limited Liability Company)
6. A training program that divides a year into macrocycles, mesocycles, and microcycles is using which model? → Periodization
7. Which statement describes an outcome-oriented goal? → I will reduce my body weight by 10 pounds over the next 2 months
8. Which training variable refers to the number of repetitions performed in a single set? → Repetitions
9. What happens to stroke volume during aerobic exercise at moderate intensity? → It increases
10. 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)
11. A trainer should be aware that clients with osteoporosis should AVOID which type of exercise? → High-impact activities and excessive spinal flexion under load
12. What percentage of daily caloric intake is generally recommended for dietary fat for active adults? → 20–35%
13. Adequate hydration during exercise can be assessed by monitoring: → Urine color
14. What important process of motivational interviewing is addressed first to assist a prospective client? Overcome ambivalence over regular physical activity. → Engaging
15. Why would the gluteal prime mover become asleep during hip extension, allowing the hamstrings to take over as the primary mover? → Synergistic dominance
16. Which condition is characterized by insufficient insulin production or insulin resistance, leading to elevated blood glucose? → Diabetes mellitus
17. Which rest interval is typically recommended between sets for maximal strength development (1–5 RM)? → 3–5 minutes
18. What is the principal muscle involved in horizontal adduction of humerus? → Pectoralis major
19. 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
20. Which muscle is primarily responsible for knee extension? → Quadriceps
21. What is the term for the period when the heart ventricles are contracting and pumping blood? → Systole
22. 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
23. 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
24. Which skinfold site is included in the standard 3-site protocol for women but replaced by the chest in the standard 3-site protocol for men? → Thigh
25. For clients with hypertension, which type of exercise should be approached with MOST caution? → High-intensity Valsalva maneuver-inducing resistance exercises
26. What does a negative energy balance mean? → Consuming fewer calories than expended, leading to weight loss
27. What is the term for the movement of a limb away from the midline of the body? → Abduction
28. For a client trying to lose body fat, what is a safe weekly caloric deficit? → 500–1,000 calories per day (approximately 1–2 lbs/week loss)
29. What is the general protein intake recommendation for individuals engaged in regular resistance training? → 1.4–2.0 g/kg body weight
30. In the US, which act governs health information privacy and may apply in healthcare-adjacent fitness settings? → HIPAA