FORMULAS

Question 1

CARDIAC OUTPUT

Answer 1

Heart Rate x Stroke Volume

Question 2

VO2Max

Answer 2

Maximum Oxygen Capacity

Question 3

MAX HR

Answer 3

220 - Age

Question 4

THREE TARGET HEART RATE EQUATIONS

Answer 4

(220 - AGE) x % = THR
“attainable”

(220 - AGE - RHR) x % + RHR = THR
“Karvonen”

(220 - AGE) x % x 1.15 = THR

Question 5

ENERGY

Answer 5

ATP ~~ ADP + Pi

Question 6

TOTAL CHOLESTEROL RATIO

Answer 6

HDL + LDL / HDL

Question 7

STORED BODY FAT

Answer 7

Current Weight (LBS) x BF%

Question 8

LEAN BODY MASS

Answer 8

Current Weight (LBS) - Fat (LBS)

Question 9

FAT LOSS EQUATIONS

Answer 9

AVERAGE EFFORT: Current BF% x 0.85

ABOVE-AVERAGE EFFORT:
Current BF% x 0.80

INTENSE EFFORT:
Current BF% x 0.75

Question 10

GOAL WEIGHT

Answer 10

LEAN BODY MASS (LBS) / (1.00 - BF% Goal)

Question 11

RELATIVE STRENGTH

Answer 11

WL (Weight Lifted) / BW (Body Weight)

Question 12

MOMENTUM

Answer 12

MV (Mass x Velocity)

Question 13

FORCE

Answer 13

MA (Mass x Accleration)

Question 14

WORK

Answer 14

Force x Distance / Acceleration

Question 15

TYPE 1 Muscle Fibers

5

Answer 15

• Slow Twitch
• Endurance Fibers
• Primarily Postural
• Tonic Musculature
• easily facilitated (tendency to become short & tight)

Question 16

MAXIMUM VOLUNTARY CONTRACTION

Answer 16

the ability or attempt to recruit as many motor units as possible to develop force.

Question 17

Type 2A & 2B Muscle Fibers

3

Answer 17

• Fast Twitch
• Prime Mover/Strength/Power
• Phasic Musculature: easily inhibited (tendency to become long & weak)

Question 18

PYRAMID SYSTEM

Answer 18

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%

Question 19

What is the acute variable in Weight Lifting to which a person adapts most quickly?

Answer 19

Number of Repetitions

Question 20

STAGES OF CHANGE MODEL

7

Answer 20

Precontemplation
Contemplation
Preparation/Determination
Action
Maintenance
Relapse
*Transcendence

Question 21

FIRST CLASS LEVER

Answer 21

Where the effort force (E) and the resistive force (R) act on opposite sides of the fulcrum (F)

Question 22

SECOND CLASS LEVER

Answer 22

Where the resistive force (R) lies between the axis or fulcrum (F) and the effort force (E)

Question 23

THIRD CLASS LEVER

Answer 23

Where the effort force (E) lies between the fulcrum (F) and the resistance force (R)

Question 24

kg =

Answer 24

LB/2.2

Question 25

BMR/RMR for Men Equation (2)

Answer 25

LBM x 13 Calories

1.0 x kg x 24

Question 26

BMR/RMR for Women

Answer 26

LBM x 12

0.9 x kg x 24

Question 27

Weight Loss Calories Equation

Answer 27

RMR x Lifestyle + 1/2 calories burned in workout - 500 calories

Question 28

Weight Gain Equation

Answer 28

RMR x Lifestyle + 1/2 calories burned in workout + 500 calories

Question 29

Calculate Protein for Weight Loss

Answer 29

LBM x 0.7 = X grams of Protein x 4 = Protein Calories

Question 30

Calculate Fat for Weight Loss

Answer 30

Total Calories x 30% = X Fat Calories/9 = Fat Grams

Question 31

Weight Gain Protein Equation

Answer 31

LBM x 0.8 = X protein grams x 4 = Protein Calories

Question 32

Weight Gain Fat Equation

Answer 32

Total Amount of Calories x 30% = Fat Calories / 9 = Fat Grams

Question 33

Weight Gain Carbohydrates Equation

Answer 33

Remaining Calories / 4 = Carbohydrate Grams