Formulas Flashcards

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1
Q

The relationship between muscle force and resistance force

A

Muscle Force x muscle force arm

= Resistance force x Resistance Force Arm

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2
Q

What is Muscular Power?

A

Muscular Strength + Movement Speed

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3
Q

What factors affect strength development and program design?

A
Volume 
Intensity 
Tempo
Rest Intervals
Frequency
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4
Q

What are some considerations when planning an effective program for your client?

A
  1. Thorough needs assessment
  2. Exercise frequency consistent with the client’s goals, training experience, current conditioning level, and necessary recovery periods
  3. Appropriate exercises and exercise order on par with the client’s needs and goals, equipment availability, client experience, technique, and conditioning level
  4. Exercise Volume, load, sets, reps, and intensity
  5. Appropriate rest intervals based on client’s goals
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5
Q

Repetition-Volume Calculation

A

Volume = Sets x Reps (for either muscle group or session

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6
Q

Load Volume Calculation

A

Volume = Exercise Weightload x Repetitions x Sets (and then summing the total for each muscle group or the entire session)

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7
Q

How to estimate HR

A

220-age

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8
Q

Gellish HR Formula

A

206.9-(0.67 x age)

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9
Q

Tanaka Monaghan and Seals Formula for Heart Rate

A

208- (0.7 x age)

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10
Q

Recommended framework for Exercise Intensity for Apparently Healthy Adults

A
Sedentary: 30-45% HRR
Minimal Activity: 40-55% HRR
Sporadic physical Activity: 55-70% HRR
Habitual PA: 65-80% HRR
Regular Vigorous Activity: 70-85% HRR
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11
Q

Karvonen Method for determining exercise intensity (cardio training)

A

Step 1:
MHR-RHR = HRR

Step 2:
(HRR x % Intensity) + RHR = THR

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