KIN 120 - MEASURMENTS AND CALCULATIONS - MIDTERM

health and longevity numbers

healthy life: 69.8 years
impaired life: 12.1 years
life expectancy: 81.9 years

screen time recommendations

less than 2 hours a day

physical activity recommendations for anyone 18-64

moderate: 150 mins a week or 75 mins a week
vigorous: 20 mins for 3 days
resistance: 8-15 reps, 1-3 set, 5-8 exercises (NO MORE THAN # DAYS A WEEK) --> include push and pull days

physical activity recommendations for kids

60 minutes of vigorous exercise a day

explain the circadian rhythm stages (timing)

stage 1 (NREM): falling asleep, relaxation, lasts a few minutes
stage 2 (NREM): light sleep, no eye movement, body temp dec, sleep spindles, 25 mins
stage 3 (NREM): slow wave sleep, deepest sleep, no movement, delta brain waves, repair and growth
stage R (REM): dreaming, inc in breathing, paralyzed, brain activity inc

blood pressure numbers

normal (<120/80)
risk starting at (115/75)
pre hypertension (120/80)
hypertension 1 (140/90)
hypertension 2 (>160/100)

total cholesterol ideal and high

<5.2 mmol/L

high: 6.2 mmol/L

triglycerides ideal and high

ideal: <1.7 mmol/L
high: 2.3+

HDL ideal range

1.5 mmol/L+

LDL ideal and high

<3.3 is ideal

high: 4.1

waist to hip ratios (PERCENT OR DECIMAL)

women: 0.53
men: 0.55

waist to hip ratio of women and risk

pear: <0.80, low risk
avocado: middle
apple: 0.85+, high risk

waist to hip ratio of men and risk

pear: <0.95, low risk
avocado: middle
apple: 1+, high risk

what is the equation for BMI?

kg divided by height squared

BMI (in relation to weight)

underweight: <18.5
norm: 18.5-24.9
over: 25-29.9
obese: 30+

what is the recommendation for fruits and veggies?

5-9 a day

potassium and fiber intake

women: 25g
men: 30-38g

VO2 max recommendations

aerobic: 40-70% VO2 max
resistance: 40-60 VO2 max

central obesity measurements for men and women

women: _> 80 cm
men: _> 94cm

weight status and BMI

under: <18.5
severe: < 16
mod: 16-16.9
mild: 17-18.4

normal: 18.5-24.9
over: 25-29.9
class 1: 30-35
class 2: 35-40
class 3: 40+

typical body composition for men and women

men: 45% muscle, 3% essential fat, 12% non essential fat, 15% bone and 25% other

women: 36% muscle, 12 essential fat, 12% non essential, 15% bone and 25% other

waist circumference of men

normal: <37 inch
inc: _> 40inch

waist circumference of women

normal: <32 inch
inc: _> 35 inch

fasting glucose levels

normal: >5.6 mmol/L
prediabetes: 5.6-6.5 mmol/L
diabetes: 6.5+

percent body fat women

20-25

percent body fat men

12-25

equation for calculating VO2max

distance (meters) x 0.0084 + 36.4

calculating aerobic fitness score?

10(17.2+ (1.29 x O2 cost from table) - (0.09 x weight in kg) - (0.18 x age))

lean body mass

total mass = Fat mass + fat free mass

fatigue index equation

FI = average (slowest-fastest)

BMI equation?

WG/ HCT^2

equation for body fat percentage

(total mass of fat / total body mass) x 100

average heart rate

60-80 bpm