ACE Formulas

Question 1

What is the Karvonen formula for heart rate reserve?

Answer 1

1. 220-age = predicted MHR
2. predicted MHR - RHR = HRR
3. (HRR x %intensity) + RHR = THR

Question 2

How do you calculate desired body weight?

Answer 2

1. 100% - body fat % = lean body %
2. body weight x lean body % = LBW
3. 100% - desired fat % = desired lean body %
4. LBW divided by desired lean % = desired body weight

Question 3

How do you calculate waist to hip ratio?

Answer 3

waist measurement divided by hip measurement

Question 4

What is the metric BMI formula?

Answer 4

weight kg x height m2

Question 5

what is the standard BMI formula?

Answer 5

(weight lbs x703 divided by height inches) divided by height inches

Question 6

How do you calculate predicted 1RM?

Answer 6

pounds lifted divided by 1RM%

Question 7

How do you calculate someones daily calorific deficit needed to achieve a desired weight in a specific amount of weeks?

Answer 7

1. (desired weight loss lbs x 3500 kcal) divided by number of weeks = weekly calorie deficit
2. weekly calorie deficit divided by 7 days = daily calorie deficit

Question 8

A 220lb individual with 30% body fat, how much will they weight at 25% body fat?

Answer 8

187lbs at their DBW

1. 100% - 30% = 70%
2. 200lbs x 0.70 = 140lbs lean body weight
3. 100% - 25% = 75%
4. 140lbs / 0.75 = 187lbs desired body weight

Question 9

What is the BMI for a 5’ 8”, 196 lb individual?

Answer 9

30

1. (5 x 12) + 8 = 68” height
2. 196 / 2.2 = 89kg
3. (68” x 2.54) / 100 = 1.73m
4. 89kg / (1.73m x 1.73m) = 30 rounded up

Question 10

How do you calculate the standard BMI Formula?

Answer 10

1. weight in lbs x 703
2. convert height to inches ((feet’ x 12”) + leftover inches’)
3. divide (weight in lbs x 703) twice by the height in inches

Question 11

How do you calculate the standard formula BMI for a 5’ 8” 196 pound individual?

Answer 11

1. 196 lbs x 703 = 137,788
2. (5 x 12) + 8 = 68”
3. 137.788 / 68” = 2026.3
4. 2026.3 / 68” = 29.7 = 30

Question 12

Your client can perform 10 reps (10RM) with 150lbs, what is their predicted 1RM? How did you calculate?

Answer 12

200lbs Predicted 1RM

1. 10RM / 0.75 = 1RM
2. 150 / 0.75 = 200lbs

Question 13

A 34 year old has a resting heart rate of 62 bpm which is 75% of heart rate reserve, what is their target HR? How did you calculate?

Answer 13

155 BPM

1. 220 - 34 = 186 bpm
2. 186 - 62 = 124
3. (124 x 0.75) + 62 = 155

Question 14

What is the caloric (KCAL) values per gram of fat, carbs, protein and alcohol?

Answer 14

Fat = 9
Carbs = 4
Alcohol = 7
Protein = 4

Question 15

A nutrition label values 36g carbs, 11g protein and 8g fat - how do you calculate the total calories?

Answer 15

1. carbs calories = 36g x 4cal/g = 144
2. protein calories = 11g x 4cal/g = 44
3. fat calories = 8g x 9cal/g = 72
4. 144 + 44 + 72 = 260 total cals

Question 16

How would you calculate the % of cals for a specific food group in a product? (use e.g carbs)

Answer 16

1. figure out total carb calories by doing grams of carb x 4cal/g
2. carb calories / total cals = % of calories from carbs

Question 17

How many cals is 1 pound of body fat?

Answer 17

3500 kcal

Question 18

An individual wants to lose 15lbs in 20 weeks, what daily caloric deficit is required to reach this? How did you calculate?

Answer 18

375 kcal deficit a day

1. (15lbs x 3500 kcal) / 20 weeks = 2625 kcal per week
2. 2625 / 7 = 375 kcal per day

Question 19

How do you get an age predicted max heart rate?

Answer 19

220 - age = MHR

Question 20

How do you get a Target Heart Rate?

Answer 20

MHR x % intensity = THR

Question 21

A 34 year old wants to work at 75% intensity, what is their target heart rate for this?

Answer 21

139.5 BPM

1. 220 - 34 = 186
2. 186 x 0.75 = 139.5 BPM

Question 22

When multiplying by decimals, where do you move the decimal point in the final answer?

Answer 22

2 places to the left

Question 23

When dividing by a percent, where do you move the decimal before starting long division?

Answer 23

2 places to the right

Question 24

When dividing a bigger number into a smaller number, what must you add?

Answer 24

a decimal point and at least 2 zeros at the end of the smaller number

Question 25

How do you calculate Q (cardiac output)?

Answer 25

HR x SV