mod 5 numbers

Ch 7: Dietary record length

Three consecutive days

Ch 7: Female vs. male bodyfat difference

Females have between 6 and 11 percent more bodyfat than males

Ch 7: Bodyfat %, males, low/essential

4-6 percent

Ch 7: Bodyfat %, males, athletic

7-10 percent

Ch 7: Bodyfat %, males, fit

11-16 percent

Ch 7: Bodyfat %, males, average

17-25 percent

Ch 7: Bodyfat %, males, high/overweight

26 percent or higher

Ch 7: Bodyfat %, females, low/essential

10-12 percent

Ch 7: Bodyfat %, females, athletic

13-20 percent

Ch 7: Bodyfat %, females, fit

21-24 percent

Ch 7: Bodyfat %, females, average

25-31 percent

Ch 7: Bodyfat %, females, high/overweight

32 percent or higher

Ch 7: Waist-to-height ratio norms, men (full table, 7 ratings)

Underweight <35; extremely slim 35-43; slender and healthy 43-46; healthy ideal weight 46-53; overweight 53-58; seriously overweight 58-63; extremely obese >63

Ch 7: Waist-to-height ratio norms, women (full table, 7 ratings)

Underweight <35; extremely slim 35-42; slender and healthy 42-46; healthy ideal weight 46-49; overweight 49-54; seriously overweight 54-58; extremely obese >58

Ch 7: Waist-to-hip ratio risk, men

Low 0.80 or less; moderate 0.81-0.85; high 0.86 or more

Ch 7: Waist-to-hip ratio risk, women

Low 0.95 or less; moderate 0.96-1.0; high 1.0 or more

Ch 7: Girth measurements: how many times, and what to average

Take each measurement three times and average the two most similar readings

Ch 7: ADP test length

About five minutes, start to finish

Ch 7: Resting heart rate, typical range

60 to 100 beats per minute

Ch 7: Hypertension threshold

More than 140/90 mm Hg

Ch 7: Blood pressure, normal

Less than 120/80 mm Hg

Ch 7: Blood pressure, elevated

Systolic between 120 and 129 and diastolic less than 80 mm Hg

Ch 7: Blood pressure, stage 1 hypertension

Systolic between 130 and 139 or diastolic between 80 and 89 mm Hg

Ch 7: Blood pressure, stage 2 hypertension

Systolic at least 140 or diastolic at least 90 mm Hg

Ch 7: Timed run test distance

1.5 miles

Ch 7: 1.5-mile run standards, males (full table)

Very poor >16:01; poor 16:00-14:01; fair 14:00-12:01; good 12:00-10:46; excellent 10:45-9:45; superior <9:44 (minutes)

Ch 7: 1.5-mile run standards, females (full table)

Very poor >19:01; poor 19:00-18:31; fair 18:30-15:55; good 15:54-13:31; excellent 13:30-12:30; superior <12:29 (minutes)

Ch 7: Rest between warm-up and each 1RM attempt

Between one and five minutes

Ch 7: Safe 1RM starting weight, and what to do if >20 reps

Choose a weight the client can lift about 10 times with good form; if more than 20 reps, give a 3-5 minute break and raise the load 5 to 10 percent

Ch 7: How many kinetic chain checkpoints

Six: foot and ankle, knee, hips, spine, shoulders, head and neck

Ch 7: Number of muscles in the LPHC

Between 29 and 35

Ch 7: Lumbar vs. thoracic vertebrae

Lumbar spine: L1-L5 (five). Thoracic spine: 12 vertebrae

Ch 7: Average spinal range of motion

30 to 40 degrees of flexion and 15 to 20 degrees of extension

Ch 7: Q angle with knee varus

Decreases below 10 degrees

Ch 7: Squat assessment: ideal number of squats

Five to ten, observed from anterior, posterior, and lateral angles

Ch 8: Number of components of fitness

Five: cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition

Ch 8: Age flexibility begins to diminish

Around the age of 25

Ch 8: General warm-up example length

Walking on a treadmill or riding a stationary bike for five minutes

Ch 8: SSC phases (3), in order

1. Eccentric (muscle lengthens, stores energy); 2. transitional/amortization; 3. concentric (muscle shortens, releases energy)

Ch 8: At rest, % of blood oxygen absorbed by heart (myocardial capillaries)

70 to 80 percent

Ch 8: At rest, % of blood oxygen absorbed by skeletal muscles

Only about 25 percent

Ch 8: Oxygen uptake and delivery increase with steady-state training

Three to four times (from 4 or 5 mL to 15 or 16 mL per 100 mL of blood)

Ch 8: Estimated maximum heart rate

220 minus the person's age

Ch 8: Interval training volume savings

Up to 90 percent less volume (and less time) for many of the same adaptations as steady-state

Ch 8: Steady-state time needed to match interval training

Up to four times longer

Ch 8: HIIT segment length and intensity

10 to 45 seconds at 85 percent or more of VO2 max

Ch 8: HIIT total high-intensity time per session

Less than or equal to 10 minutes

Ch 9: Five variables to focus on for most clients

Sets, reps, intensity, tempo, and rest

Ch 9: Intensity, muscular endurance

50-70% of 1RM

Ch 9: Sets, muscular endurance

2-3 sets

Ch 9: Repetitions, muscular endurance

12-25 repetitions

Ch 9: Tempo, muscular endurance

1:0:1:0 to 2:0:2:0

Ch 9: Rest between sets, muscular endurance

0-90 seconds

Ch 9: Intensity, hypertrophy

40-85% of 1RM

Ch 9: Sets, hypertrophy

3-4 sets

Ch 9: Repetitions, hypertrophy

6-12 repetitions

Ch 9: Tempo, hypertrophy

2:0:2:0 to 3:1:3:1

Ch 9: Rest between sets, hypertrophy

30-60 seconds

Ch 9: Intensity, maximum strength

70-100% of 1RM

Ch 9: Sets, maximum strength

3-6 sets

Ch 9: Repetitions, maximum strength

1-12 repetitions

Ch 9: Tempo, maximum strength

1:0:1:0 to 3:0:1:0

Ch 9: Rest between sets, maximum strength

45 seconds-5 minutes

Ch 9: Intensity, power

30-45% of 1RM (or <10% bodyweight)

Ch 9: Sets, power

3-6 sets

Ch 9: Repetitions, power

1-10 repetitions

Ch 9: Tempo, power

Fastest controllable tempo

Ch 9: Rest between sets, power

3-5 minutes

Ch 9: Sets per exercise for beginners

One to two sets

Ch 9: Test tip rep ranges: hypertrophy and endurance

2-12 reps for hypertrophy; 15-25 reps for endurance (note: Table 9.3 says 6-12 and 12-25)

Ch 9: Strength training intensity ceiling (test tip)

No more than 20 percent more than the exerciser's 1RM

Ch 9: Tempo 3:1:3:1: TUT per rep, and for 10 reps

Eight seconds per rep; 80 seconds for a set of 10

Ch 9: Tempo notation order (four numbers)

Eccentric : isometric : concentric : isometric (lowering : pause : lifting : pause)

Ch 9: Rest for loads under 60 percent of maximum (test tip)

45 seconds to two minutes

Ch 9: Rest for activities of 90 percent or more of maximum

Three to five minutes

Ch 9: Detraining begins after

Two weeks or more without training

Ch 9: When GAS was first discussed

The 1930s

Ch 9: Number of GAS stages

Three: alarm, resistance, exhaustion

Ch 9: GAS alarm stage length

May last two to three weeks

Ch 9: GAS resistance stage begins

Around four to six weeks

Ch 9: Periods in every periodization method

Three: macrocycle, mesocycle, microcycle

Ch 9: Macrocycle length

Typically one to four years (may be shorter, e.g., 12 weeks); glossary says 'usually one year or more'

Ch 9: Mesocycle length

Three to nine weeks

Ch 9: Microcycle length

A single training session or, typically, a single week

Ch 9: Linear periodization endpoint

100 percent of maximum strength: one maximal lift per set (a 1RM)

Ch 9: Weekly undulating mesocycle length and workouts

About 14 days, with three or four different workouts staggered throughout

Ch 9: Number of forms of overtraining

Two: one affects the sympathetic nervous system, the other the parasympathetic