Numbers to remember Flashcards
Cal in a gram of food
Fat: 9 cal Alcohol: 7 cal Protein, Carb: 4 cal
Waist to Hip Ratio
At risk: M > 0.95 F > 0.86
Atherosclerotic Cardiovascular Disease Risk Factor Thresholds for use with ACSM Risk Stratification
Age: Men>=45; Women >=55 +1;
Family history: myocardial infarction, coronary revascularization, father sudden death <55 yo, mother sudden death < 65 yo +1;
Cig smoker/ quit last 6 months/ exposure to secondhand smoke +1:
Sedentary life style: not participating in at least 30 mins moderate activity (40-60% VO2R) at least 3 days a week last 3 months +1:
Obesity: BMI >=30 or men waist >102cm (40 inches)/ women waist >88cm (35 inches) +1
Hypertension: SBP >=140 mmHg/ DBP >=90 mmHg/ on antihypertensive medications +1
Dyslipidemia: LDL >= 130 mg/dL or HDL <40 mg/dL or on lapid-lowering medication. or Secrum cholesterol >= 200 mg/dL +1 *** HDL cholesterol >=60 mg/dL -1
Prediabetes: Fasting plasma glucose >= 100 mg/dL but <= 125 mg/dL
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HDL cholesterol >=60 mg/dL -1
p.120, 121, 128
What age for M and F is consider a cardio risk factor?
Age: Men>=45; Women >=55
What age of parents die due to cardio disease is consider a risk factor for the children?
Family history: myocardial infarction, coronary revascularization, father sudden death <55 yo, mother sudden death < 65 yo
How long of cig exposure is considered a risk factor?
6 months Cig smoker/ quit last 6 months/ exposure to secondhand smoke
What is considered as sedentary life style and a risk factor?
not participating in at least 30 mins moderate activity (40-60% VO2R) at least 3 days a week last 3 months
What is obesity and considered as a risk factor?
Obesity: BMI >=30 or men waist >102cm (40 inches)/ women waist >88cm (35 inches)
What is hypertension high blood pressure (SBP/ DBP) considered as a risk factor?
Hypertension: SBP >=140 mmHg/ DBP >=90 mmHg OR on antihypertensive medications
What LDL and HDL are considered as Dyslipidemia?
Dyslipidemia: LDL >= 130 mg/dL or HDL <40 mg/dL or on lapid-lowering medication. or Secrum cholesterol >= 200 mg/dL IF HDL cholesterol >=60 mg/dL , minus one risk factor
What is prediabetes number considered as a risk factor?
Prediabetes: Fasting plasma glucose >= 100 mg/dL but <= 125 mg/dL
How long is a safe time frame to loose 1/2 pounds?
Loose 1-2 pounds/ week (3500 to 7000 cal deficit)
1% fat loss per month is generally safe and doable
What is my ideal body fat percentage?
- Essential F: 10 - 13%
- Essential M: 2 - 5%
- Avg F: 25-31%
- Avg M: 18 - 24%
How to calculate BMI?
Metric Formula: Weight (kg) ÷ Height2 (m)
Underweight <18.5
Normal Weight 18.5-24.9
Overweight 25.0-29.9
Grade I Obesity 30.0-34.9
Grade II Obesity 35.0-39.9
Grade III Obesity >40
*Source: ACE Lifestyle & Weight Management Coach Manual
https://www.acefitness.org/education-and-resources/lifestyle/tools-calculators/bmi-calculator
Metric Formula: Weight (kg) ÷ Height2 (m) Weight conversion: weight in pounds ÷ 2.2 = weight in kg Height conversion: (height in inches x 2.54) ÷ 100 = height in meters Example: BMI for a 5’ 8”, 196-pound individual (5’ x 12) + 8 = 68” 196 ÷ 2.2 = 89 kg (68” x 2.54) ÷ 100 = 1.73 m 89 kg ÷ (1.73 m x 1.73 m) = 30 (rounded up)
McGill’s Torso Muscular Endurance Test Battery intrepretations
- Flexion: Extension: should be < 1.0
- Right bridge: Left bridge: should be 0.95 to 1.05
- Side bridge (SB) (either side): Extension: Should be < 0.75
For muscular balance between the front and back of the torso, the ratio should be less than 1.0 (ratio means dividing the two numbers).
In this case, the ratio refers to the number of seconds held in each position, or flexion time/extension time.
Right-side bridge (RSB): Left-side bridge (LSB)
Right-side bridge time/left-side bridge time
For muscular balance between the sides of the torso, the score should be no greater than 0.05 from a balanced score of 1.0 (that is, an acceptable range would be a score somewhere between 0.95 to 1.05).
Side bridge (SB) (either side): Extension
One-side bridge time/extension time
For muscular balance between one side and the back of the torso, the score should be less than 0.75.
Let’s work through an example. A client completed the three tests with the following results:
Flexor Test: 120 seconds
RS Bridge: 88 seconds
Extension Test: 150 seconds
LS Bridge: 92 seconds
Scoring and Evaluation
Flexion: Extension
120 seconds:150 seconds = 120/150 = 0.8
The score of 0.8 fits within the criteria of <1.0 for muscular balance between the front and back of the torso.
RSB: LSB
88 seconds:92 seconds = 88/92 = 0.96 (0.956 rounded up)
This score fits within the 0.05 range from 1.0 (that is, it falls between 0.95 and 1.05), indicating muscular balance between the right and left sides of the torso.
Side bridge (choose one side at a time, but remember to perform the ratio calculation for both sides): Extension
RSB = 88 seconds:150 seconds = 88/150 = 0.59 (0.586 rounded up)
This score fits within the criteria of <0.75 for muscular balance between the right side and the back of the torso.
Side bridge: Extension
LSB = 92 seconds:150 seconds = 92/150 = 0.61 (0.613 rounded down)
This score fits within the criteria of <0.75 for muscular balance between the right side and the back of the torso.
The results show that this client has well-balanced torso muscles.
https://www.youtube.com/watch?v=A_9mhL-_04c&t=165s
How many gram of protein should a person consume per day?
1.2 to 1.7 grams per kilogram of body weight (strength trained athlete)
what is considered as low GI food?
low-GI food (GI <55)
100% stone-ground whole wheat or pumpernickel bread.
Oatmeal (rolled or steel-cut), oat bran, muesli.
Pasta, converted rice, barley, bulgar.
Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils.
Most fruits, non-starchy vegetables and carrots.
What resistance program is good for osteopenia patients to improve bone density and general fitness?
2 sets, fatigues muscles in approx 8 reps
Modify resistance training to include two sets of each exercise with a weight that fatigues the muscles in approximately eight repetitions
Why?
This response is correct, as resistance training can create stress on the bone that will cause bone density to be preserved and possibly enhanced. To facilitate optimal bone changes, a higher load is recommended that will fatigue the muscles in approximately eight repetitions. This will stimulate the greatest response in terms of bone density changes.
ACE Personal Trainer Manual (5th ed.), pages 537-539
Double-progressive protocol. How many reps to increase and how much load to increase?
Reps: 8 to 12 reps
Load: 5%
First, the client increases repetitions until he or she can perform the maximum number of repetitions in the range (e.g., 12 repetitions is the maximum number in the eight-to-12 range). Once the client reaches the high end of the repetition range, the resistance is increased by 5% and the client performs as many repetitions as possible with the new load. Once the client performs the high end of the repetition range with this new resistance, the resistance is progressed another 5%.
ACE Personal Trainer Manual (5th ed.), page 341
for people performing extended bouts of cardiorespiratory exercise, how many of carb should be consumed/ hr?
30 to 60 grams of easily digestible carbohydrates every hour during training sessions lasting more than 60 minutes.
MOST effective for a resistance-training program designed to increase muscular strength?
Sets of 4–6 repetitions at 80–90% 1 RM with 2–5 minute rest intervals
How to perform 1-RM assessment?
Set 1: Est. 50% 5-10 reps; 1 min rest
Set 2: Est. 70% 3-5 reps; 1 min rest
Set 3: 80-90% 2-3 reps; 2 mins rest
How many sets and reps and at what intensity to train for muscular endurance, mucular hypertrophy, muscular strength based on 1RM?
- Strength endurance: 12 reps, 67& 1RM
- Hypertrophy: 6 - 12 reps, 67 - 85% 1RM
- Max strength: 6 reps, 85% 1RM
- Power 1 rep event: 1-2 reps, 90% 1RM
- Power multiple rep event: 3 - 5 reps, 75 - 85% 1RM
How many cal deficit is required to loose a pound of fat?
3500 cal
According to the Institute of Medicine’s (IOM) 2005 Dietary Reference Intakes (DRI), what are the recommendations for percentage of calories consumed from carbohydrates, protein, and fat for active adults?
45–65% carbohydrates, 10–35% protein, and 20–35% fat
Why?
This is the correct response, as it matches the Institute of Medicine’s 2005 DRI for active adults to maintain optimal performance and health.
ACE’s Essentials of Exercise Science for Fitness Professionals, page 176
How many grams of carb to eat every hour during training sessions longer than an hour?
30 to 60 grams of easily digestible carbohydrates every hour during training sessions lasting more than 60 minutes.
How to increase intensity of cardio training? How many % increase of duration/ week?
10% incraese of duration, frequency, then intensity per weak is safe and appropriate.
e. g. 3 days/ week at 25min/ session: 3x25 = 75 mins; increase (10%) to 82.5mins:
e. g. 4 days/week x 20mins = 80 mins
Progress time, then intervals. Maintain work-to-rest ratio 1:3.
e.g. current: 5 sets 1mins Zone 2 intervals, 3 mins recovery between sets.
passive straight-leg raise (PSL)
to assess the length of the hamstrings
>= 80 degress of movement before pelvis rotates is normal hamstrings length
For weight maintenance, moderately active people are generally advised to consume about ______ times the calculated RMR?
1.550 times
Generally, digest time of carb, protein and fat are…
carbs: 1 hr
protein: 2 hrs
fat: 4 hrs
recommended sodium intake per day
The Dietary Guidelines advise Americans to reduce sodium intake to less than 2,300 mg/day for the general population.
