Final Review for Important concepts/numbers/formulas

Question 1

Karvonen Method steps:
Age Predicted Max HR (APMHR)
HR Reserve (HRR)
Target HR (THR

Answer 1

APMHR = 220-age
HRR = AMPHR - RHR
THR = (HRR x exercise intensity) + RHR

Question 2

% of Maximal HR Method steps:
APMHR
THR

Answer 2

APMHR = 220-age
THR = (APMHR x exercise intensity)

Question 3

Load and Repetition Assignments for Training Goals

Goal - Load (%1RM) - Reps

Answer 3

Strength -  >/= 85% - = 6
Single effort Power Sport - 80-90% - 1-2
Multiple effort Power Sport - 75-85% - 3-5
Hypertrophy - 67-85% - 6-12
Muscular Endurance - = 67% - >/= 12

Question 4

Cunningham equation

Answer 4

RMR = 550 + 22(LBM)

Question 5

Harris-Benedict equation

Answer 5

a

Question 6

Fluid Intake Guidelines
Before
During
After
After: aggressive

Answer 6

Before: 4h (5-7ml/kg), 2h (3-5ml/kg)
During prolonged ex. in hot weather: sports drink w 20-30 mEq of sodium, 2-5mEq potassium, 5-10% carbs. Cool beverages (50-57F), not cold. Kids: 5oz every 20min.
After: normal meals and drinks.
After: if <12 hours rest; more aggressive; 1.5L (50oz) per kg of BW lost (0.7L per pound).

Question 7

Nutrition for Aerobic Endurance and Recovery
Daily
Before (4, 2, 1 hour)
During
After

Answer 7

8-10g/kg CHO Daily
1.0-1.6 g/kg PRO Daily
4h before: 1-4g/kg CHO + 0.15-0.25g/kg PRO
2h before: 1g/kg CHO
During: 28-144g of multiple types of CHO.
After: 1.5g/kg CHO within 30min; 10g PRO within 3 hours

Question 8

Nutrition for Strength and Hypertrophy
Daily
After (youth and adults)

Answer 8

Daily: 5-6g/kg CHO
Daily: 1.4-1.7g PRO
After YOUTH: 20-25g PRO
After ADULT: 40g+ PRO within 30 min; 30-100g CHO

Question 9

Nutrition for Muscle Endurance

Answer 9

Hydrate
During: CHO-electrolyte rich drink
Fully replace glycogen before next comp.
Consume PRO

Question 10

BMI Classifications

Answer 10

Underweight: <18.5
Normal: 18.5-24.9
Overweight: 25- 29.9
Obesity I: 30-34.9
Obesity II: 35-39.9
Obesity III (extreme): >/=40

Question 11

Est. Daily kcal needs of Male/Female athletes by Activity Level
Activity level - kcal/lb

Answer 11

Light: 17-38 kcal / Females: -1 - -3kcal (i.e. 16-35)
Mod: 19-41 kcal / Females: -2 - -4kcal (i.e. 17-37)
Heavy: 23-50 kcal / Females: -3 - -6kcal (i.e. 20-44)

Question 12

Weight Gain

Answer 12

+500 kcal/day

PRO = 1.5 - 2.0g/kg/day

Question 13

Weight (Fat) Loss while maintaining muscle mass

Answer 13

-500 kcal/day

PRO = 1.8 - 2.7g/kg/day (2.3-3.1g/kg/day of fat-free mass)

Question 14

Types of Aerobic Training

Type - Freq. (per week) - Duration - Intensity

Answer 14

LSD - 1-2 - >/= Race distance (~30-120min) - ~70% vo2max
Pace/Tempo - 1-2 - ~20-30min - LT or slightly ^ race pace
Interval - 1-2 - 3-5min (W:R 1:1) - Close to vo2max
HIIT - 1 - 30-90s (W:R 1:5) - Greater than vo2max
Fartlek - 1 - ~20-60min - varies between LSD, Pace/Temp, and HIIT

Freq., Duration, and Intensity should not increase more than 10% each week.

Question 15

Rest for Resistance Training Goals

Answer 15

Strength: 2-5min
Single and Multiple Effort Power Events: 2-5min
Hypertrophy: 30-90s
Muscle Endurance: = 30s

Question 16

Volume Assignments for RT Goals

Sets x Reps

Answer 16

Strength: 2-6 sets x =6 reps
Power-Single effort event: 3-5 sets x 1-2 reps
Power-Multiple effort event: 3-5 sets x 3-5 reps
Hypertrophy: 3-6 sets x 6-12 reps
Muscle Endurance: 2-3 sets x >/= 12 reps

Question 17

Load and Rep Assignments for RT Goals

Reps @ Load (% 1RM)

Answer 17

Strength: = 6 reps @ >/= 85%
Power-Single Effort events: 1-2 reps @ 80-90%
Power-Multiple Effort events: 3-5 reps @ 75-85%
Hypertrophy: 6-12 reps @ 67-85%
Muscle Endurance: >/=12 reps @ = 67%