FORMULAS Flashcards
CARDIAC OUTPUT
Heart Rate x Stroke Volume
VO2Max
Maximum Oxygen Capacity
MAX HR
220 - Age
THREE TARGET HEART RATE EQUATIONS
(220 - AGE) x % = THR
“attainable”
(220 - AGE - RHR) x % + RHR = THR
“Karvonen”
(220 - AGE) x % x 1.15 = THR
ENERGY
ATP ~~ ADP + Pi
TOTAL CHOLESTEROL RATIO
HDL + LDL / HDL
STORED BODY FAT
Current Weight (LBS) x BF%
LEAN BODY MASS
Current Weight (LBS) - Fat (LBS)
FAT LOSS EQUATIONS
AVERAGE EFFORT: Current BF% x 0.85
ABOVE-AVERAGE EFFORT:
Current BF% x 0.80
INTENSE EFFORT:
Current BF% x 0.75
GOAL WEIGHT
LEAN BODY MASS (LBS) / (1.00 - BF% Goal)
RELATIVE STRENGTH
WL (Weight Lifted) / BW (Body Weight)
MOMENTUM
MV (Mass x Velocity)
FORCE
MA (Mass x Accleration)
WORK
Force x Distance / Acceleration
TYPE 1 Muscle Fibers
5
- Slow Twitch
- Endurance Fibers
- Primarily Postural
- Tonic Musculature
- easily facilitated (tendency to become short & tight)
MAXIMUM VOLUNTARY CONTRACTION
the ability or attempt to recruit as many motor units as possible to develop force.
Type 2A & 2B Muscle Fibers
3
- Fast Twitch
- Prime Mover/Strength/Power
- Phasic Musculature: easily inhibited (tendency to become long & weak)
PYRAMID SYSTEM
According to Tudor Bompa, when the goal is strength training, limit the amount of sets and do not exceed an intensity spread of 20% of your 1 Rep Max (1RM)
10 reps = 25% 8 reps = 20% 6 reps = 15% 4 reps = 10% 2 reps = 5%
What is the acute variable in Weight Lifting to which a person adapts most quickly?
Number of Repetitions
STAGES OF CHANGE MODEL
7
Precontemplation Contemplation Preparation/Determination Action Maintenance Relapse *Transcendence
FIRST CLASS LEVER
Where the effort force (E) and the resistive force (R) act on opposite sides of the fulcrum (F)
SECOND CLASS LEVER
Where the resistive force (R) lies between the axis or fulcrum (F) and the effort force (E)
THIRD CLASS LEVER
Where the effort force (E) lies between the fulcrum (F) and the resistance force (R)
kg =
LB/2.2
BMR/RMR for Men Equation (2)
LBM x 13 Calories
1.0 x kg x 24
BMR/RMR for Women
LBM x 12
0.9 x kg x 24
Weight Loss Calories Equation
RMR x Lifestyle + 1/2 calories burned in workout - 500 calories
Weight Gain Equation
RMR x Lifestyle + 1/2 calories burned in workout + 500 calories
Calculate Protein for Weight Loss
LBM x 0.7 = X grams of Protein x 4 = Protein Calories
Calculate Fat for Weight Loss
Total Calories x 30% = X Fat Calories/9 = Fat Grams
Weight Gain Protein Equation
LBM x 0.8 = X protein grams x 4 = Protein Calories
Weight Gain Fat Equation
Total Amount of Calories x 30% = Fat Calories / 9 = Fat Grams
Weight Gain Carbohydrates Equation
Remaining Calories / 4 = Carbohydrate Grams
