rx 1 f sg

• Volume =

• Frequency × Intensity × Time (product of the three).

(Duration)

• Most adults: 30-60 min/day (or>150 min/week) at moderate intensity, OR 20-60 min/day (>75 min/week) at vigorous intensity.

Intensity : method — considered better than straight %HRmax: Target HR = [(HRmax - HRrest) × %intensity] + HRrest.

• Karvonen (Heart Rate Reserve)

Frequency

Why 3-5 days/week? .

CRF improvements are blunted below 3 days/week and plateau above 5 days/week

F.I.T.T.- V.P. =

Frequency, Intensity, Time, Type, Volume, Progression.

Skinfold Protocol - Key Steps

• Measured on the RIGHT side of the body at standardized anatomical landmarks.

• Thumb/forefinger separated ~3.15 in (8 cm), placed ~0.39 in (1 cm) above the site; grasp a double fold of skin + subcutaneous fat perpendicular to the long axis, lift away from the body (muscles relaxed).

• Caliper tips placed perpendicular to the site mark, halfway between base and crest of the fold, 1 cm below the fingers; apply pressure slowly.

• Read within 2-3 seconds while still pinching; then release caliper before releasing the skin pinch.

• Common source of error: incorrect landmark identification, inconsistent technique/pressure, and rushing the reading.

WH Ratio

• Considered a "vital sign" — fat distribution matters more for CVD risk than total body fat; visceral fat is closely tied to cardiometabolic risk.
  Four common measurement sites (Table 6.2): immediately below the lowest rib; at the narrowest waist (ACSM/ASM site); midpoint between lowest rib and iliac crest (WHO site); immediately above the iliac crest (NIH/HANES III site).

• Hip circumference alone is inversely related to CVD, diabetes, and mortality risk — larger hips may be protective via fatty-acid handling and adipokine profile.

• Waist-to-Hip Ratio (WHR): WHO cutoffs for substantially increased metabolic risk: ≥0.90 (men), ≥0.85 (women).

BMI (Body Mass Index)

• BMI = body mass (kg) / height? (m).

Positives

• Easy to obtain; useful for categorizing overweight/obesity in large populations. A ~30,000-participant, 15-yr longitudinal study found BMI significantly better than % body fat at predicting CVD mortality.

Drawbacks

Poor predictor of% body fat; can misclassify muscular individuals since BMI assumes excess weight = excess fat.

• Association between BMI and all-cause mortality varies by race — strong in White Americans, weaker in African Americans.

BMI is more strongly linked to risk of death in White Americans than in African Americans.

• Two-compartment model:

• partitions total body mass into Fat Mass (FM) and Fat-Free Mass (FFM).

• Assumes water/mineral content of the body and FFM density are constant across individuals — a key limitation, since FFM composition actually varies by age, sex, pregnancy, weight change, race/ethnicity, disease state (osteoporosis, sarcopenia), and athletic training status.

• Three-compartment model

• : FM + FFM, with FFM further split into Total Body Water (TBW) and "dry" FFM.

• Four-compartment (4C) model:

• FM + TBW (Total body water) + Bone Mineral Density (BMD, via DA) + residual dry FFM.

• Often used as the criterion/gold-standard model in validation studies.

Hand Dynamometry

• Reliable predictor of physical function and mortality.

• Adequate handgrip strength reflects forearm muscle status; associated with lower mortality, reduced fall risk, and better ability to perform ADLs.

• Low strength (knee extension + handgrip) in late adolescence is associated with all-cause premature mortality to a similar degree as BMI or blood pressure — supports strength assessment even in younger populations.

• Strongly correlated with total muscle strength (r = 0.736-0.890) — grip strength can serve as a general proxy for overall strength.

• In older adults, grip strength correlates with muscle mass (r = 0.60, sometimes higher).

ch 5

Calculate a 1RM (equation will be given) and prescribe exercise based on the ACSM

recommendations for muscle building

• Distinguish between excellent and poor upper body strength based on norms

presented

need to actually study ch 4

VO2MAX

milliliters per kilogram of body weight per minute (mL ∙ kg−1 ∙

min−1)

is directly related to body mass

absolute vo2

met unit

ml kg m