Strength Training Basics

Strength Training Basics - Strength Training Basics The...

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Strength Training Basics The purpose of this supplement for your resource journal is to have reliable and pertinent information for your physically active lifestyle. The topics will include: Estimating daily energy needs (caloric intake) Determining energy expenditure during physical activity (calories burned) Determining your target heart rate zone Determining Body Mass Index (BMI) and body-fat percentage Discussing different strength training methods/exercises Topic One: Estimating your daily energy needs. This is referred as your Estimated Energy Requirement (EER). There is a little basic math used to determine this. Basics: The amount of energy needed depends on several factors: Gender Height Weight Level of physical activity Think of this formula as the combination of your: 1. Basal Energy Expenditure (the amount of calories burned AT REST), known as BEE (or basal metabolic rate) 2. Thermic Effect of Food (TEF) 3. Thermic Effect of Exercise (TEE) 4. Physical-Activity Level (PAL) The National Institute of Medicine has identified two equations that serve as an accurate assessment of overall energy (calorie) needs. Males EER= 662-9.53 X Age + [PAL X (15.91 X Weight (kg) + 539.6 X Height (m)] Females EER= 354-6.91 X Age + [PAL X (9.361 X Weight (kg) + 726 X Height (m)] *Age in years *Weight in kg (multiply your weight in pounds by 0.454) *Height in m (multiply your height in inches by 0.0254) *The PAL is determined based on your physical activity level 1

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Category PAL PAL Coefficient (M and F) Sedentary >1.0 - <1.4 1.00 (M)/ 1.00 (F) Low Active >1.4 - <1.6 1.11 (M)/ 1.12 (F) Active >1.6 - <1.9 1.25 (M)/ 1.27 (F) Very Active >1.9 - <2.5 1.48 (M)/ 1.45 (F) Here is an example: For a low active female who is 19 years old; 5’4” tall; and weighs 135 pounds. First, convert height to inches, then to meters (m) 5’4” = 64 in. 64 X 0.0254= ~1.63 Next, convert weight in pounds to kilograms (kg) 135 X 0.454= 61.29 Finally, determine the PAL. She is low active, so her PAL is 1.12. Now do the math:
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This note was uploaded on 04/10/2008 for the course HNFE 1004 taught by Professor Mdlewis during the Spring '07 term at Virginia Tech.

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Strength Training Basics - Strength Training Basics The...

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