Ch 13. Program Design- Charts & Tables Flashcards
if your goal is fat loss/endurance, what should your recovery heart rate be
125
if your goal is size/strength, what should your set intensity be
90-100%
if you have a greater intensity set, how long should the workout be
shorter the workout will be
what reflects what the client’s heart rate should be prior to performing the next set
recovery heart rate
what is the goal of HIIT
is to include short, high bursts of exercise followed by slightly longer “recover” periods, where these recover periods are less intense single joint and postural exercises.
what is true about the relationship between muscle size and number of sets.
The larger the muscle, the greater the number of sets
What is the formula to get total caloric expenditure?
RMR + Activity Expenditure + Thermic Effect of Food
how many calories fo fats and carbs have
fat- 9 calories
carbs- 4 calories
If protein accounts for 25%, carbohydrates account for 50%, and fats account for 25% of your diet, you are most likely trying to?
lose weight
what is the Mifflin formula measured on
weight is in kg & height is in cm
what is the thermic effect of food
is basically the amount of caloric energy needed, above RMR, to digest the food you eat and to absorb and distribute those nutrients.
Approximately how many calories are in a pound of fat?
3500 calories
what are the branched chain amino acid (BCAA)
leucine, isoleucine, valine
Diets that are deficient in protein or are high/low in total calories can be complemented by what supplement?
free form amino acids
This supplement’s value is by far greater than most, if not all, other supplements.
multi-vitamin
