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14 Cards in this Set
- Front
- Back
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Kilograms to Pounds |
Kg(2.2) = Lb
*example: 10kg = 22lb *Lb / 2.2 = kg *22lb = 10kg (22lb / 2.2 = 10kg) |
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Blood Lipid Levels (GOOD)
- Cholesterol - Triglyceride - LDL - HDL |
- Cholesterol < 200 mg - Triglyceride < 10 - LDL < 100 - HDL > 30 |
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BMI
- Calculation
- Underweight - Normal - Overweight - Obesity I - Obesity II - Extreme Obesity |
[ Weight (lb) / Height (in) / Height (in) ] x 703
- Underweight: < 18.5 - Normal: 18.5 - 24.9 - Overweight: 25.0 - 29.9 - Obesity I: 30.0 - 34.9 - Obesity II: 35.0 - 39.9 - Extreme Obesity: > 40 |
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Estimated 1Rm
- 6RM = 1RM(?%) - 8RM = 1RM(?%) -10RM = 1RM(?%) -12RM = 1RM(?%) -15RM = 1RM(?%) |
- 6RM = 1RM(85%) - 8RM = 1RM(80%) -10RM = 1RM(75%) -12RM = 1RM(67%) -15RM = 1RM(65%)
*Example: Client 1RM is 100lb; therefor 8RM is 80lb (100lb x 0.80) |
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Calories (convert)
How many kcals per: - Protein - Carbohydrate - Fat |
- 4kcal per Protein - 4kcal per Carbohydrate - 9kcal per Fat
*Example: Meal has 10g of protein, 20g of carbohydrate, and 40g of fat. How many calories is in the meal? 480kcal [10g(4) + 20g(4) + 40g(9) = 480kcal] |
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Repetions
- Muscular Endurance - Hypertrophy - Muscular Strength
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- Muscular Endurance: 10-15 - Hypertrophy: 8-12 - Muscular Strength: <=6 |
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Rest Intervals
- Muscular Endurance - Hpertrophy - Muscular Strength |
- Muscular Endurance: <= 30sec - Hypertrophy: 30sec - 1.5min - Muscular Strength: 2min - 5min |
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APMHR (Age-Predicted Maximum Heart Rate)
(Calculation) |
220 - AGE
*Example: 20 year-old client's APMHR is 200. (220 - 20 = 200) |
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Resting VO2
(Calculation)
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3.5ml * Kg-1 * Min-1 |
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VO2 Max
(Calculation) |
80ml * Kg-1 x Min-1 |
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Coronary Artery Disease Risk Factor
* Positive Risk Factors* (bad)
Age: Men _____ years; women _____ years
Family History: Myocardial infarction, coronary revascularization, or sudden death before _____ years of age in biological father or other male first-degree relative, or before ____ years of age in biological mother or other female first-degree relative
Cigarette Smoking: Current cigarette smoker or someone who quit within the previous ___ months, or exposure to environmental tobacco smoke
Sedentary Lifestyle: Not participating in at least _____ min of moderate intensity (___-___ VO2 Reserve) physical activity on at least ___ days of the week for at least ___months
Obesity: Body mass index of _____ or waist girl of _____ for men and _____ for women
Hypertension: Systole blood pressure of _____ and/or diastolic _____, confirmed by measurements on at least ___ separate occasions, or on antihypertensive medication
Dyslipidemia: LDL cholesterol _____ or HDL cholesterol of _____, on on lipid-lowering medication.
Prediabetes: Impaired fasting glucose (IFG) = fasting plasma glucose _____ but _____
*Negative Risk Factor* (good)
High serum HDL cholesterol: _____
-------------------------------------------------------------------- *** If client has a NEGATIVE risk factor then PT can subtract one of the POSITIVE risk factors
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Coronary Artery Disease Risk Factor
* Positive Risk Factors* (bad)
Age: Men >= 45 years; women >= 55 years
Family History: Myocardial infarction, coronary revascularization, or sudden death before 55 years of age in biological father or other male first-degree relative, or before 65 years of age in biological mother or other female first-degree relative
Cigarette Smoking: Current cigarette smoker or someone who quit within the previous 6 months, or exposure to environmental tobacco smoke
Sedentary Lifestyle: Not participating in at least 30 min of moderate intensity 40% - 60% VO2 Reserve) physical activity on at least 3 days of the week for at least 3 months
Obesity: Body mass index of >= 30 or waist girl of 40in for men and 35in for women
Hypertension: Systole blood pressure of >= 140 and/or diastolic >= 90, confirmed by measurements on at least 2 separate occasions, or on antihypertensive medication
Dyslipidemia: LDL cholesterol >=130 or HDL cholesterol of < 40 , or on lipid-lowering medication.
Prediabetes: Impaired fasting glucose (IFG) = fasting plasma glucose >=100 but <126
*Negative Risk Factor* (good)
High serum HDL cholesterol: >=60
-------------------------------------------------------------------- *** If client has a NEGATIVE risk factor then PT can subtract one of the POSITIVE risk factors
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THR (Target Heart Rate)
(Calculation) |
APMHR * Exercise Intensity = THR
(Exercise Intensity = 70% and 85%)
*Example 20 year old client. APMHR = 200 (220 - Age). THT = 140 (APMHR * 70%) and 160 (APMHR * 85%) |
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HRR (Heart Rate Reserve)
(Calculation) |
APMHR - RHR = HRR
RHR (Resting Heart Rate) is heart rate while client is at rest. This number is given
HRR is the difference between the MAX heart rate and the REST heart rate. How much is left or RESERVED |
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LOW End of THR (Target Heart Rate)
HIGH End of THR
(Calculation) |
(HRR * Lower Exercise Intensity Value) + RHR
(HRR * Higher Exercise Intensity Value) + RHR
Lower Exercise Intensity Value = 50% Higher Exercise Intensity Value = 85%
*Example 20 year old client hast resting heart rate of 70bpm.
HRR = APMHR - RHR = 200 - 70 = 130 Lower = (HRR * 50%) + RHR = (130 * 50%) + 70 = 135 Higher = (HRR * 85%) + RHR = (130 * 85%) + 70= =180.5 |
