Formulas

Question 1

The relationship between muscle force and resistance force

Answer 1

Muscle Force x muscle force arm

= Resistance force x Resistance Force Arm

Question 2

What is Muscular Power?

Answer 2

Muscular Strength + Movement Speed

Question 3

What factors affect strength development and program design?

Answer 3

Volume 
Intensity 
Tempo
Rest Intervals
Frequency

Question 4

What are some considerations when planning an effective program for your client?

Answer 4

1. Thorough needs assessment
2. Exercise frequency consistent with the client’s goals, training experience, current conditioning level, and necessary recovery periods
3. Appropriate exercises and exercise order on par with the client’s needs and goals, equipment availability, client experience, technique, and conditioning level
4. Exercise Volume, load, sets, reps, and intensity
5. Appropriate rest intervals based on client’s goals

Question 5

Repetition-Volume Calculation

Answer 5

Volume = Sets x Reps (for either muscle group or session

Question 6

Load Volume Calculation

Answer 6

Volume = Exercise Weightload x Repetitions x Sets (and then summing the total for each muscle group or the entire session)

Question 7

How to estimate HR

Answer 7

220-age

Question 8

Gellish HR Formula

Answer 8

206.9-(0.67 x age)

Question 9

Tanaka Monaghan and Seals Formula for Heart Rate

Answer 9

208- (0.7 x age)

Question 10

Recommended framework for Exercise Intensity for Apparently Healthy Adults

Answer 10

Sedentary: 30-45% HRR
Minimal Activity: 40-55% HRR
Sporadic physical Activity: 55-70% HRR
Habitual PA: 65-80% HRR
Regular Vigorous Activity: 70-85% HRR

Question 11

Karvonen Method for determining exercise intensity (cardio training)

Answer 11

Step 1:
MHR-RHR = HRR

Step 2:
(HRR x % Intensity) + RHR = THR