Here’s a Challenge For You..
Find Out How Good Your Metabolic Exercise Programming
and Basic Metabolic Training Calculations Knowledge Is?
Becoming a Metabolic Trainer is the new trend in Fitness – which is great! However you might be surprised to know that Metabolic Training is not just about knowing which exercises and combinations demand the most energy.
Below, you will find the kind of questions you would be expected to know when taking a metabolic training test such as the World Renown American College of Sports Medicine ACSM Certified Exercise Physiologist (ACSM EP-C)
Metabolic Training Calculations & Metabolic Exercise Prescription fall into SIX main categories:
1. Heart rate calculations ie Karvonen, % HR Max, Training Intensity %’s etc
2. Metabolic Energy output (MET) exercise intensity prescription
3. Energy Intake Caloric Calculations ie %’s of macronutrients, grams to cals etc
4. Weight Management Calculations ie. ideal weight, fat loss predictions etc
5. Compound, Multi-joint exercises and high energy circuit combinations
6. Exercise Safety – intensity management and health risk stratification
So.. Ready for some Metabolic Trainer Exercise Prescriptions?
Meet your new clients waiting for your help..
Grab a pen, paper and calculator. Try out the following practice questions – if you cannot answer them, no problem.. I have provided both the answers and how to arrive at the correct answer in a corresponding section so you can study the procedure.
To check your answers At the bottom of each section you will find a link to get your answers. If you answer ALL the questions correctly, you have aced to challenge!
READY… Here we go:-
SECTION ONE – Heart Rate Calculations
1. John is a 39 year old male, who is apparently healthy and taking no medication, has a resting heart rate of 75. His age-predicted maximal heart rate would be ______.
a. 175 beats per min
b. 168 beats per min
c. 188 beats per min
d. 181 beats per min
2. John’s exercise heart rate at 50% of his heart rate reserve would be ______.
a. 128 beats per min
b. 135 beats per min
c. 91 beats per min
d. 53 beats per min
3. John’s upper limit exercise (age predicted max) heart rate would be ______.
a. 144 beats per min
b. 163 beats per min
c. 154 beats per min
d. 132 beats per min
4. Danny emails you for some advice. he is a very inactive 40 year old male and bought a heart rate monitor keen to begin exercising. His goal is to improve his cardiorespiratory fitness. His resting heart rate of 75 beats per min . Using the fixed percentage of maximal heart rate method what will his minimal target heart rate be ?
a. 128 beats per min
b. 115 beats per min
c. 140 beats per min
d. 108 beats per min
5. Joan is 45 with a maximal HR of 185 and a predicted maximal functional capacity of 38 ml.kg.min. What would you prescribe Joan’s upper heart rate limit based on her fitness level for an acceptable exercise heart rate zone?
a. 148 beats per min
b. 130 beats per min
c. 157 beats per min
d. 175 beats per min
Section 2 – MET Questions
1. METS are defined as
a. multiples of resting energy expenditure where by one met is the equivalent to estimated resting O2 Consumption (3.5 ml.kg.min)
b. intensity scale for cardiovascular equipment that is calculated by dividing calories burned by 10
c. multiples of resting energy expenditure where by one met is the equivalent to estimated resting O2 Consumption (1 ml.kg.min)
d. none of the above
2. Your client has a VO2 Max of 40 ml.kg.min. You decide to exercise her at 50% VO2 max. What MET level would you tell your client to set the treadmill at?
a. 4.2 mets
b. 6.6 mets
c. 9.4 mets
d. 5.7 mets
3. At an exercise intensity of 10 METS, the energy expended by a 132 lb female (60 kgs) is approximately _____.
a. 10 kcals per min
b. 4 kcals per min
c. 22 kcals per min
d. 18 kcals per min
Section 3 – Basic Calorie/Diet Questions
1. Which of the following has the highest amount of kilocalories?
a. 10 grams of carbohydrates
b. 10 grams of fat
c. 10 grams of protein
d. 10 grams of glucose
2. Peter is a new client. He is sedentary and weighs 165 lbs. and wants to know how much protein he should be consuming per day. Your recommendation would be ________ per day.
a. 40 grams
b. 100 grams
c. 60 grams
d. 88 grams
3. Sarah’s ideal weight is 145 lbs. She is consuming an average of 55 grams of protein per day. How does that compare to her recommended dietary allowance for protein?
a. She is within 10 grams of her need
b. it is too low by more than 10 grams
c. She should double her protein to 100 grams per day
d. None of the above
4. You put Sarah on a 1500 kcal per day food plan consisting of 50% carbohydrates.How many grams of carbohydrates should she consume throughout the day?
a. 83 grams
b. 188 grams
c. 162 grams
d. 139 grams
5. You put Sarah on a 1500 kcal per day food plan consisting of 25% fat. How many grams of fat will she be consuming?
a. 42 grams
b. 62 grams
c. 94 grams
d. 35 grams
6. Which of the following is TRUE with regard to energy values?
a. carbohydrate= 4 kcal.gram, protein= 4 kcal gram, alchohol= 7 kcal.gram
b. protein= 4 kcal.gram, fat= 4 kcal.gram, carbohydrate= 9 kcal.gram
c. water= 0 kcal.gram, fat= 4 kcal.gram, protein= 9 kcal.gram
d. carbohydrate= 4 kcal.gram, protein= 4 kcal gram, alcohol= 4 kcal.gram
Section 4 – Weight Management Prediction Questions
1. Julie has been in energy balance for many months. Recently, she changed her lifestyle and began eating an average of 900 calories more per day. She stopped her daily walking (300 kcal). What effect would this change have on her body fat stores in 25 days?
a. she will gain about 2 lbs
b. she will gain about 8-9 lbs
c. she will gain about 14-15 lbs
d. she will gain 5-6 lbs
2. Johnny is a 55 year old client who weighs 220 lbs (100 kgs). His skinfold test indicates 25% of his weight is fat. His goal is to achieve 15% body fat. What would his target body weight be assuming he maintains his current lean body mass?
a. 194 lbs
b. 181 lbs
c. 166 lbs
d. 187 lbs
3. Racheal’s weighs 180 lbs and has a current bodyfat of 35%. Her target is 20% bodyfat. How many lbs does she need to lose?
a. 45 lbs to lose
b. 34 lbs to lose
c. 22 lbs to lose
d. 15 lbs to lose
4. Jenny weighs 210 lbs and has a current bodyfat of 45%. Her target is 22% bodyfat. What is her target weight ?
a. 179 lbs
b. 155 lbs
c. 138 lbs
d. 148 lbs
5. What is the equivalent total caloric expenditure of 3.5 lbs of fat ?
a. 15,500 kcals
c. 5,500 kcals
d. 7,250 kcals
Section 5 – Exercise Safety Questions:
Meet Mrs Renard – Your New Client..
Mrs Renard is 50 years old and wants to start an exercise plan to lose some weight. She weighs 195 lbs, her height is 5’5″ and her bodyfat is 30%. She has been diagnosed as hypertensive (her resting blood pressure is 164/95). Her total cholesterol is 196 mg.dl and her HDL is 40 mg.dl. Her triglyceride level is 181 mg.dl and her glucose is 102 mg.dl. Her resting heart rate is 77 bpm. Her father died of MI at 88 yrs and her hypertensive mother died at age 80. She does not smoke and has no physical activity habits at present. She is not taking any medications.
1. According to Industry Guidelines, which major risk factors for coronary artery disease does she have?
c. family history
d. all of the above
How many CAD risk factors does Mrs Rays have?
d. more than 3
What would Mrs Rays initial risk stratification be according to Industry ACSM guidelines?
a. apparently healthy
b. increased risk
c. known disease
Assuming Mrs Rays true max heart rate is 95% of predicted, what is her target heart rate at 60% of her heart rate reserve?
Are you required to have a physician present to carry out a sub-max fitness test on Mrs Renard?
GET YOUR ANSWERS NOW! CLICK HERE and find out how you did..