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ACE Personal Training > ACE Formulas > Flashcards

ACE Formulas Flashcards

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1
Q

What is the Karvonen formula for heart rate reserve?

A
  1. 220-age = predicted MHR
  2. predicted MHR - RHR = HRR
  3. (HRR x %intensity) + RHR = THR
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2
Q

How do you calculate desired body weight?

A
  1. 100% - body fat % = lean body %
  2. body weight x lean body % = LBW
  3. 100% - desired fat % = desired lean body %
  4. LBW divided by desired lean % = desired body weight
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3
Q

How do you calculate waist to hip ratio?

A

waist measurement divided by hip measurement

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4
Q

What is the metric BMI formula?

A

weight kg x height m2

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5
Q

what is the standard BMI formula?

A

(weight lbs x703 divided by height inches) divided by height inches

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6
Q

How do you calculate predicted 1RM?

A

pounds lifted divided by 1RM%

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7
Q

How do you calculate someones daily calorific deficit needed to achieve a desired weight in a specific amount of weeks?

A
  1. (desired weight loss lbs x 3500 kcal) divided by number of weeks = weekly calorie deficit
  2. weekly calorie deficit divided by 7 days = daily calorie deficit
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8
Q

A 220lb individual with 30% body fat, how much will they weight at 25% body fat?

A

187lbs at their DBW

  1. 100% - 30% = 70%
  2. 200lbs x 0.70 = 140lbs lean body weight
  3. 100% - 25% = 75%
  4. 140lbs / 0.75 = 187lbs desired body weight
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9
Q

What is the BMI for a 5’ 8”, 196 lb individual?

A

30

  1. (5 x 12) + 8 = 68” height
  2. 196 / 2.2 = 89kg
  3. (68” x 2.54) / 100 = 1.73m
  4. 89kg / (1.73m x 1.73m) = 30 rounded up
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10
Q

How do you calculate the standard BMI Formula?

A
  1. weight in lbs x 703
  2. convert height to inches ((feet’ x 12”) + leftover inches’)
  3. divide (weight in lbs x 703) twice by the height in inches
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11
Q

How do you calculate the standard formula BMI for a 5’ 8” 196 pound individual?

A
  1. 196 lbs x 703 = 137,788
  2. (5 x 12) + 8 = 68”
  3. 137.788 / 68” = 2026.3
  4. 2026.3 / 68” = 29.7 = 30
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12
Q

Your client can perform 10 reps (10RM) with 150lbs, what is their predicted 1RM? How did you calculate?

A

200lbs Predicted 1RM

  1. 10RM / 0.75 = 1RM
  2. 150 / 0.75 = 200lbs
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13
Q

A 34 year old has a resting heart rate of 62 bpm which is 75% of heart rate reserve, what is their target HR? How did you calculate?

A

155 BPM

  1. 220 - 34 = 186 bpm
  2. 186 - 62 = 124
  3. (124 x 0.75) + 62 = 155
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14
Q

What is the caloric (KCAL) values per gram of fat, carbs, protein and alcohol?

A 
Fat = 9
Carbs = 4
Alcohol = 7
Protein = 4
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15
Q

A nutrition label values 36g carbs, 11g protein and 8g fat - how do you calculate the total calories?

A
  1. carbs calories = 36g x 4cal/g = 144
  2. protein calories = 11g x 4cal/g = 44
  3. fat calories = 8g x 9cal/g = 72
  4. 144 + 44 + 72 = 260 total cals
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16
Q

How would you calculate the % of cals for a specific food group in a product? (use e.g carbs)

A
  1. figure out total carb calories by doing grams of carb x 4cal/g
  2. carb calories / total cals = % of calories from carbs
17
Q

How many cals is 1 pound of body fat?

A

3500 kcal

18
Q

An individual wants to lose 15lbs in 20 weeks, what daily caloric deficit is required to reach this? How did you calculate?

A

375 kcal deficit a day

  1. (15lbs x 3500 kcal) / 20 weeks = 2625 kcal per week
  2. 2625 / 7 = 375 kcal per day
19
Q

How do you get an age predicted max heart rate?

A

220 - age = MHR

20
Q

How do you get a Target Heart Rate?

A

MHR x % intensity = THR

21
Q

A 34 year old wants to work at 75% intensity, what is their target heart rate for this?

A

139.5 BPM

  1. 220 - 34 = 186
  2. 186 x 0.75 = 139.5 BPM
22
Q

When multiplying by decimals, where do you move the decimal point in the final answer?

A

2 places to the left

23
Q

When dividing by a percent, where do you move the decimal before starting long division?

A

2 places to the right

24
Q

When dividing a bigger number into a smaller number, what must you add?

A

a decimal point and at least 2 zeros at the end of the smaller number

25
Q

How do you calculate Q (cardiac output)?

A

HR x SV

ACE Personal Training (32 decks)

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