Human Kinetics – Physical Activity and Health Publisher



Simple Conversions

1. Convert mph to m · min-1.

4 mph × 26.8 = 107.2 m · min-1

2. Convert ml · min-1 to L · min-1.

4,000 ml · min-1/1,000 = 4.0 L · min-1

Convert L · min-1 to kcal · min-1.

4.0 L · min-1 × 5 = 20 kcal · min-1

3. Convert METs to ml · kg-1 · min-1.

5 METs × 3.5 = 17.5 ml · kg-1 · min-1

4. Convert lb to kg.

175 lb/2.2 = 79.5 kg

5. Convert in. to cm.

15 in. × 2.54 = 38.1 cm

Convert cm to m.

38.1 cm/100 = 0.381 m

6. Convert lb to kg.

120 lb/2.2 = 54.5 kg

Convert ml · kg-1 · min-1 to ml · min-1.

42 ml · kg-1 · min-1 × 54.5 kg = 2290.9 ml · min-1

Convert ml · min-1 to L · min-1.

2,290.9 ml · min-1/1,000 = 2.29 L · min-1

7. Convert kgm · min-1 to watts.

1,200 kgm · min-1/6 = 200 W

8. Convert lb to kg.

165 lb/2.2 = 75 kg

Convert L · min-1 to ml · min-1.

4.5 L · min-1 × 1,000 = 4,500 ml · min-1

Convert ml · min-1 to ml · kg-1 · min-1.

4,500 ml · min-1/75 kg = 60 ml · kg-1 · min-1

Convert ml · kg-1 · min-1 to METs.

60 ml · kg-1 · min-1/3.5 = 17.1 METs

9. Convert mph to min · mile-1.

60 min/6.2 mph = 9.7 min · mile-1

10. Convert kcal to L of O2.

50 kcal/5 = 10 L of O2

11. Convert METs to kcal · kg-1 · hr-1.

9 METs × 1 = 9 kcal · kg-1· hr-1

Convert kcal · kg-1 · hr-1 to kcal · hr-1.

9 kcal · kg-1 · hr-1 × 70 kg = 630 kcal · hr-1

Convert kcal · hr-1 to kcal · min-1.

630 kcal · hr-1/60 min = 10.5 kcal · min-1

Cardiovascular Dynamics

1. Convert ml · kg-1 · min-1 to ml · min-1.

32 ml · kg-1 · min-1 × 60 kg = 1,920 ml · min-1

Calculate Q (ml · min-1) = VO2/a-v O2 difference.

Q = 1,920 ml · min-1/12 ml O2/100 ml

= 192,000/12

= 16,000 ml · min-1 or 16 L · min-1

Calculate SV = Q (ml · min-1)/HR (bpm).

SV = 16,000 ml · min-1/160 bpm

= 100 ml/beat

2. Calculate MAP = [(systolic BP – diastolic BP)/3] + diastolic BP.

MAP = [(125 – 78 mmHg)/3] + 78 mmHg

= 93.7 mmHg

3. Calculate MVO2 = HR × systolic BP/100.

MVO2 = 85 bpm × 135 mmHg/100

= 114.7 mmHg/min

4. Calculate VO2max = HR × SV × a-v O2 difference.

VO2max (ml · min-1) = 180 bpm × 140 ml/beat × 15 ml/100 ml

= 3,780 ml · min-1 or 3.78 L · min-1

Target Body Weight and Weight Loss

1. Calculate the FFM = BM × %FFM.

FFM = 210 lb × 0.65

= 136.5 lb

Calculate target BM = present FFM/%FFM goal.

target BM = 136.5/0.75

= 182 lb

2. Calculate weight loss = present BM – target BM.

weight loss = 210 – 182 lb

= 28 lb

3. Convert METs to kcal · kg-1 · hr-1.

6 METs × 1 = 6 kcal · kg-1 · hr-1

Convert present BM in lb to kg.

210 lb/2.2 = 95.5 kg

Convert kcal · kg-1 · hr-1 to kcal · hr-1.

6 kcal · kg-1 · hr-1 × 95.5 kg = 573 kcal · hr-1

Convert kcal · hr-1 to kcal · min-1.

573 kcal · min-1/60 min = 9.6 kcal · min-1

Calculate kcal per workout.

9.6 kcal · min-1 × 30 min/workout = 288 kcal/workout

Calculate kcal per week.

288 kcal/workout × 5 = 1,440 kcal/week

Calculate kcal deficit for weight loss.

28 lb × 3,500 = 98,000 kcal

Calculate number of weeks to accumulate kcal deficit.

98,000 kcal/1,440 kcal/week = 68 weeks

Target Heart Rate

1a.    Karvonen method: THR = [% exercise intensity × HRR] + HRrest

        Calculate the age-predicted HRmax.

        220 – 32 years = 188 bpm

        Calculate HRR = HRmax – HRrest.

        188 – 68 = 120 bpm

        Calculate 60% of HRR.

        120 × 0.60 = 72 bpm

        Calculate target HR.

        72 + 68 = 140 bpm

1b.  %HRmax method: THR = [% exercise intensity × HRmax]

        0.60 × 188 = 113 bpm

1c.    For this client, the Karvonen method yields a target HR that is 27 bpm higher than the value with the %HRmax method.

2.    The %VO2R method is equivalent to the %HRR method; therefore, use

        THR = [% exercise intensity × HRR] + HRrest.

        Calculate the age-predicted HRmax.

        220 – 45 = 175 bpm

        Calculate HRR = HRmax – HRrest.

        175 – 74 = 101 bpm

        Calculate 55% of HRR.

        110 × 0.55 = 56 bpm

        Calculate target HR.

        56 + 74 = 130 bpm

Metabolic Calculations (Using ACSM Equations)

1. Use ACSM running equation: VO2 = [S × 0.2] + [S × G × 0.9] + 3.5

Convert mph to m · min-1.

7 mph × 26.8 = 187.6 m · min-1

Calculate first term of equation (VO2 for speed).

VO2 = 187.6 m · min-1 × 0.2

VO2 = 37.5 ml · kg-1 · min-1

Calculate second term of equation (VO2 for speed and grade).

VO2 = 187.6 m · min-1 × 0.0 (% grade) × 0.9

VO2 = 0.0

Calculate the gross VO2 by adding the resting VO2 to the first two terms.

VO2 = 3.5 + 37.5 + 0.0 ml · kg-1 · min-1

VO2 = 41.0 ml · kg-1 · min-1

2. Use the ACSM leg ergometry equation: VO2 = [W/M × 10.8] + 3.5 + 3.5

Convert BM in lb to kg.

162/2.2 = 73.6 kg

Substitute known values into equation, and solve for power output in watts (W).

41 ml · kg-1 · min-1 = [W/73.6 kg × 10.8] + 3.5 + 3.5

34 ml · kg-1 · min-1/10.8 × 73.6 kg = W

W = 231.7

Convert W to kgm · min-1.

231.7 W × 6 = 1,390 kgm · min-1

Solve for resistance (kg) setting: power output (kgm · min-1) = kg × 6 m × rpm.

1,390 kgm · min-1 = kg × 6 m × 80 rpm

1,390/480 = 2.9 kg

3. Use ACSM stepping equation: VO2 = [f × 0.2] + [f × ht × 1.8 × 1.33] + 3.5

Calculate first term of equation.

VO2 = 0.2 × 24 steps/min

VO2 = 4.8 ml · kg-1 · min-1

Convert 8 in. to m.

8 × 2.54/100 = 0.203 m

Calculate the second term of equation.

VO2 = 24 steps/min × 0.203 m × 1.8 × 1.33

VO2 = 11.7 ml · kg-1 · min-1

Calculate the gross VO2 by adding resting VO2 to the first two terms of equation.

VO2 = 4.8 + 11.7 + 3.5

VO2 = 20.0 ml · kg-1 · min-1

Convert ml · kg-1 · min-1 to METs.

20.0 ml · kg-1 · min-1/3.5 ml · kg-1 · min-1 = 5.7 METs

Convert BM in lb to kg.

135 lb/2.2 = 61.4 kg

Calculate kgm · min-1 = BM (kg) × 24 steps/min × 0.203 m/step.

61.4 × 24 × 0.203 = 299 kgm · min-1

4. Use ACSM arm ergometry equation: VO2 = [W/M × 18.0] + 3.5

Convert 8 METs to ml · kg-1 · min-1.

8 METs × 3.5 = 28 ml · kg-1 · min-1

Substitute known values into equation, and solve for power output in watts (W).

28 ml · kg-1 · min-1 = [W/77 kg × 18.0] + 3.5

24.5 ml · kg-1 · min-1/18.0 × 77 kg = 104.8 W

Convert W to kgm · min-1.

104.8 × 6 = 628.8 kgm · min-1

Solve for resistance (kg) setting: power output (kgm · min-1) = kg × 2.4 m × rpm.

628.8 kgm · min-1 = kg × 2.4 m × 60 rpm

628.8/144 = 4.4 kg

5. Use the ACSM running equation: VO2 = [S × 0.2] + [S × G × 0.9] + 3.5

Substitute known values into equation, and solve for speed (S).

30 ml · kg-1 · min-1= [S × 0.2] + [S × 0.0 (level running) × 0.9] + 3.5

(30 – 3.5)/0.2 = 132.5 m · min-1

Convert m · min-1 into mph.

132.5 m · min-1/26.8 = 4.9 mph

6. Use ACSM running equation: VO2 = [S × 0.2] + [S × G × 0.9] +3.5

Convert mph to m · min-1.

6 mph × 26.8 = 160.8 m · min-1

Calculate the first term of equation.

VO2 = 160.8 m · min-1 × 0.2

VO2 = 32.2 ml · kg-1 · min-1

Substitute known values into equation.

40 ml · kg-1 · min-1 = 32.2 ml · kg-1 · min-1 + [S × G × 0.9] + 3.5

40 – 3.5 – 32.2 = 4.3 ml · kg-1 · min-1

Substitute known values into second term of equation.

4.3 ml · kg-1 · min-1 = 160.8 m · min-1 × grade × 0.9

Solve for % grade.

4.3/144.7 = .029 or 3% grade

7. Use the ACSM leg ergometry equation: VO2 = [W/M × 10.8] + 3.5 + 3.5

Calculate power output in kgm · min-1.

power output = 2.5 kg × 6 m × 70 rpm

power output = 1050 kgm · min-1

Convert power output to watts (W).

1,050 kgm · min-1/6 = 175 W

Substitute known values into ACSM equation.

VO2 = [175 W/75 kg × 10.8] + 3.5 + 3.5

VO2 = 32.2 ml · kg-1 · min-1

Convert ml · kg-1 · min-1 to L · min-1.

32.2 × 75 kg/1,000 = 2.42 L · min-1

Convert L · min-1 to kcal · min-1.

2.42 L · min-1 × 5 = 12.1 kcal · min-1

Divide kcal expenditure by kcal · min-1.

300 kcal/12.1 kcal · min-1 = 25 min

8. Convert BM in lb to kg.

150 lb/2.2 = 68.2 kg

Calculate net VO2 in METs.

5 METs – 1 MET (resting VO2) = 4 METs

Convert METs to kcal · kg-1 · hr-1.

4 METs × 1 = 4 kcal · kg-1 · hr-1

Calculate kcal · hr-1.

4 kcal · kg-1 · hr-1 × 68.2 kg = 273 kcal · hr-1

Convert kcal · hr-1 to kcal · min-1.

273 kcal · hr-1/60 min = 4.5 kcal · min-1

9. Convert min · mi-1 to mph.

60 min/25 min · mi-1 = 2.4 mph

Convert mph to m · min-1.

2.4 mph × 26.8 = 64.3 m · min-1

Use ACSM walking equation: VO2 = [S × 0.1] × [S × G × 1.8] + 3.5

Calculate the first term of the equation.

VO2 = 64.3 m · min-1 × 0.1

VO2 = 6.43 ml · kg-1 · min-1

Calculate the second term of the equation.

VO2 = 64.3 × 0.0 (level walking) × 1.8

VO2 = 0.0 ml · kg-1 · min-1

Calculate gross VO2 by adding resting VO2 to first two terms.

VO2 = 6.43 + 0.0 + 3.5

VO2 = 9.9 ml · kg-1 · min-1

Convert VO2 to METs.

9.9 ml · kg-1 · min-1/3.5 ml · kg-1 · min-1 = 2.8 METs

Calculate the net VO2.

2.8 METs – 1 MET (resting VO2) = 1.8 METs

Convert METs to kcal · kg-1 · hr-1.

1.8 METs × 1 = 1.8 kcal · kg-1 · hr-1

Calculate the net kcal · hr-1.

1.8 kcal · kg-1 · hr-1 × 55 kg = 99 kcal · hr-1

Convert kcal · hr-1 to kcal · min-1. 99 kcal · hr-1/60 min = 1.7 kcal · min-1

................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download