test 4 Flashcards
limitation of running equation
designed for speeds greater than 5mph
limitation for cycling equation
only accurate for steady state cycling, only accurate for work rates from 300-1200 kgmmin
anthropometric methods
height weight bmi, circumferences, skinfold measurement
densitometry methods
hydro densitometry, plethysmography
body density is calculated by (bd)
mass/volume
bf% equation (siri equation)
bf=(495-db)-450
Goals of basic guidelines for health related muscular fitness improvement
improve body comp, make adls easier, prevent chronic disease and disability
what is the requirement for each muscle to be worked (frequency)
worked 2/3 days per week with at least 48 hours between workouts
what are the 10 major muscle groups
abs, hammie, quads, glutes, pecs, back lats trap, bis, tris, shoulder, calves
How to determine volume of resistance training
Number of sets per week
the ability to move a joint through is what
Range of motion
rationale for body comp assessment
excess body fat is related to poor health and risk of diseases(type 2 diabetes, cancer) as low body fat can be detrimental to health (malnutrition)
locations of fat on the body
visceral fat (around the organs) and subcutaneous fat (belly)
what is the gold standard for body comp assessments
total body electrical conductivity
bioelectrical impedance analysis how does it work
Electrical current travels more easily through tissue containing water and electrolytes.
Fat does not contain much water; therefore, electrical flow is impeded.
hydrostatic weighing
the apparent weight of an object immersed in a liquid decreases by an amount equal to the weight of the volume of liquid it displaces (how you get body density to put in siri equation for % body fat)
principle for muscular strength and muscular endurance
frequency- 2-3 days week
intensity 20-80% rm
time- 30 min or less
type- major muscle group
volume- 1-4 sets of 8-12 reps
progression- resistance sets or days/week
benefits of muscular fitness
bone mass, muscle mass, ability to carry out activities of daily living, glucose tolerance, musculotendinous integrity
ways to access strength
grip strength test, 1 rm
ways to access endurance
flexed arm hang, repeat contractions with one muscle group(push up test)
TRR equation
%intensity(max hr-min hr)+min hr
number to multiply to get l of 02 to k cal
multiply by 5
aerobic intensity recommendations
40-59 moderate to 60-89 vigorous
how to get fat mass
% of bf * overall weight (in kg)
ffm weight calculation
overall weight (in kg)- fat mass