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8 Cards in this Set
- Front
- Back
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Muscular strength |
HEAVY 60-70% 1RM 8-12 reps |
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Hypertrophy |
Middle ground.. very controlled 70-85% 1RM 8-12 reps |
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Muscular power |
POWERFUL light-mod load 3-6 reps NOT to failure Upper body 30-60% Lower body 0-60% |
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Waist to hip ratio high risk numbers |
Women >0.86 Men > 0.95 |
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Waist circumference alone high risk and low risk |
Men >102 and <70 Women >88 and <80cm |
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Figuring out target heart rate based on % max HR |
64-94% Max HR x 0.64 or 0.94 to get range |
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MAX HR equations |
Fox 220-age everyone Astrand 216.6-(0.84 x age) 4-34 YO TANAKA 208-(0.7 x age) healthy m/w Gulati 206-(0.88x age) stress test asymptomatic Middle Aged women |
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HR Reserve/karvonen method low to high range |
[(0.4( hr max -hr rest)] + HR REST [(0.85 (HR MAX -HR rest)] + HR REST |
