Wednesday, January 12, 2011

VO2 MAX FROM 1 MILE JOG

VO2max from a One Mile Jog

Using statistical techniques, Brigham Young University (USA) scientists
used the heart rates, body weights, and one mile jog times from 54
students to create a fairly simple mathematical equation for VO2max.
They then checked the predictive power of the equation by using it to
forecast the VO2max of another 52 runners involved in the study. When
these predicted VO2max were compared with the runners’VO2max
determined in the exercise physiology laboratory, the equation was
determined to be remarkably accurate.

Required resources
To undertake this test you will require:
400 metre track or treadmill
Stop watch
Heart rate monitor.

How to conduct the test

Warm up by jogging for a couple of minutes
Jog one mile at an easy, steady pace, making sure that you take longer (yes
longer) than eight minutes (males), or more than nine minutes (females)
Record how long it actually takes you to jog one mile
Record your heart rate immediately on completing the mile.
Analysis

The algorithms to calculate your VO2max are:

4 Male Athletes VO2max = 108.844 – 0.1636W – 1.438T – 0.1928H
4 Female Athletes VO2max = 100.5 – 0.1636W – 1.438T – 0.1928H
Where W = Weight in kg, T = Time for the one mile run and H = Heart Rate
at the end of the run. I can help you figure it out with this formula

For more information please contact me by email or send me a comment
Posted by at No comments:

Tuesday, January 11, 2011

GUIDELINES FOR PUSHUPS

PUSH UP GUIDELINES

How much weight are you pressing?

When you perform the full push up you are lifting approximately 75% of your body weight and in the modified push up up position, you are lifting approximately 60% of your body weight.

Normative data for the Push Up Tests

Full body press up
Age Excellent Good Average Fair Poor
20 - 29 >54 45 - 54 35 - 44 20 - 34 <20
30 - 39 >44 35 - 44 25 - 34 15 - 24 <15
40 -49 >39 30 - 39 20 - 29 12 - 19 <12
50 - 59 >34 25 - 34 15 - 24 8 - 14 <8
60+ >29 20 - 29 10 - 19 5 - 9 <5
Modified Push Ups
Age Excellent Good Average Fair Poor
20 - 29 >48 34 - 38 17 - 33 6 - 16 <6
30 - 39 >39 25 - 39 12 - 24 4 - 11 <4
40 -49 >34 20 - 34 8 - 19 3 - 7 <3
50 - 59 >29 15 - 29 6 - 14 2 - 5 <2
60+ >19 5 - 19 3 - 4 1- 2 <1
Posted by at No comments:

IDEAL BODY WEIGHT GUIDELINES

guidelines for ideal body weight

These are the guidelines for your Ideal Weight:


The most accurate assessment of your ideal weight takes into account the composition of your body - how much of your weight is lean body mass (muscle and bone) and how much is body fat. For optimum health, body fat should be no more than 20% of total body weight for men and 30% for women.

Ideal Weight Table

The following table is a guide to a healthy weight range for each height and gender. The table does not take into consideration your age or your frame size. A person with a petite physique (small frame) should aim for an ideal weight at the lower end of the range and a person of the same height but with a large frame could quite satisfactorily weigh in at the top of the range.
Height Men Women
Feet &
Inches		 Metres lb Kg lb Kg
4' 7" 1.397 86 - 107 39 - 49 80 - 102 36 - 46
4' 7½" 1.410 88 - 109 40 - 49 82 - 104 37 - 47
4' 8" 1.422 90 - 111 41 - 50 83 - 106 38 - 48
4' 8½" 1.435 91 - 113 41 - 51 85 - 108 39 - 49
4' 9" 1.448 93 - 115 42 - 52 86 - 110 39 - 50
4' 9½" 1.461 95 - 117 43 - 53 88 - 112 40 - 51
4' 10" 1.473 96 - 119 44 - 54 89 - 114 41 - 52
4' 10½" 1.486 98 - 121 44 - 55 91 - 116 41 - 53
4' 11" 1.499 100 - 123 45 - 56 93 - 118 42 - 53
4' 11½" 1.511 101 - 125 46 - 57 94 - 120 43 - 54
5' 1.524 103 - 128 47 - 58 96 - 122 43 - 55
5' ½" 1.537 105 - 130 47 - 59 97 - 124 44 - 56
5' 1" 1.549 106 - 132 48 - 60 99 - 126 45 - 57
5' 1½" 1.562 108 - 134 49 - 61 101 - 128 46 - 58
5' 2" 1.575 110 - 136 50 - 62 102 - 130 46 - 59
5' 2½" 1.588 112 - 138 51 - 63 104 - 132 47 - 60
5' 3" 1.600 113 - 141 51 - 64 106 - 134 48 - 61
5' 3½" 1.613 115 - 143 52 - 65 107 - 137 49 - 62
5' 4" 1.626 117 - 145 53 - 66 109 - 139 49 - 63
5' 4½" 1.638 119 - 147 54 - 67 111 - 141 50 - 64
5' 5" 1.651 121 - 150 55 - 68 112 - 143 51 - 65
5' 5½" 1.664 123 - 152 56 - 69 114 - 145 52 - 66
5' 6" 1.676 125 - 154 56 - 70 116 - 147 53 - 67
5' 6½" 1.689 126 - 157 57 - 71 118 - 150 53 - 68
5' 7" 1.702 128 - 159 58 - 72 119 - 152 54 - 69
5' 7½" 1.715 130 - 161 59 - 73 121 - 154 55 - 70
5' 8" 1.727 132 - 164 60 - 74 123 - 157 56 - 71
5' 8½" 1.740 134 - 166 61 - 75 125 - 159 57 - 72
5' 9" 1.753 136 - 169 62 - 76 127 - 161 57 - 73
5' 9½" 1.765 138 - 171 63 - 78 128 -164 58 - 74
5' 10" 1.778 140 - 174 64 - 79 130 -166 59 - 75
5' 10½" 1.791 142 -176 64 - 80 132 - 168 60 - 76
5' 11" 1.803 144 - 179 65 - 81 134 - 171 61 - 77
5' 11½" 1.816 146 - 181 66 - 82 136 - 173 62 - 78
6' 0" 1.829 148 - 184 67 - 83 138 - 176 63 - 80
6' ½" 1.842 150 - 186 68 - 84 140 - 178 63 - 81
6' 1" 1.854 152 - 189 69 - 86 142 - 180 64 - 82
6' 1½" 1.867 154 - 191 70 - 87 144 - 183 65 - 83
6' 2" 1.880 157 - 194 71 - 88 146 - 185 66 - 84
6' 2½" 1.892 159 - 197 72 - 89 148 - 188 67 - 85
6' 3" 1.905 161 - 199 73 - 90 150 - 190 68 - 86
6' 3½" 1.918 163 - 202 74 - 92 152 - 193 69 - 88
6' 4" 1.930 165 - 205 75 - 93 154 - 196 70 - 89


Posted by at No comments:

SITUPS GUIDELINES

SIT UP TEST GUIDELINES

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's abdominal strength.

Target Group

This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.

 

Normative data for the sit ups test


Gender Excellent Above Average Average Below Average Poor
Male >30 26 - 30 20 - 25 17 - 19 <17
Female >25 21 - 25 15 - 20 9 - 14 <9
Posted by at No comments:

BODY FAT GUIDELINES FOR ATHLETES

BODY FAT GUIDELINES FOR ATHLETES

Typical Scores

The average man has 15 to 17% body fat, while the average woman is between 18 and 22%. Typical values for elite athletes are 6% to 12% for men and 12% to 20% for women. [Wilmore and Costill (1994) Physiology of sport and exercise]
The following table details the percentage body fat for male and female athletes for a variety of sports.
Sport Male Female
Baseball 12-16% 12-19%
Basketball 6-12% 20-28%
Canoeing 6-12% 10-16%
Cycling 5-14% 15-20%
Field Hockey 8-14% 12-18%
Gymnastics 5-13% 10-16%
Rowing 6-14% 12-19%
Swimming 9-13% 14-24%
Tennis 12-15% 16-24%
Track - Jumpers 7-11% 10-18%
Track - Runners 8-10% 12-19%
Track - Throwers 14-20% 20-27%
Triathlon 5-11% 10-15%
Volleyball 11-14% 16-24%


Posted by at No comments:

ACSM RECOMMENDATIONS FOR RESISTANCE EXERCISE

Recommendations for Resistance Training Exercise (ACSM 1995)

(summarized with ExRx's notes in parenthesis)
  • Perform a minimum of 8 to 10 exercises that train the major muscle groups
    • Workouts should not be too long.
      • Programs longer than one hour are associated with higher dropout rates.
    • (See ExRx's suggested workout templates)
    • (Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises)
  • Perform one set of 8 to 12 repetitions to the point of volitional fatigue
  • Perform exercises at least 2 days per week
    • More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
      • (Progress is made during the recuperation between workouts)
    • (See optional split programs)
  • Adhere as closely to the specific exercise techniques
  • Perform exercises through a full range of motion
    • Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
    • (See benefits, over generalizations, and notes on full range of motion)
  • Perform exercises in a controlled manner
  • Maintain a normal breathing pattern
  • If possible, exercise with a training partner
    • Partners can provide feedback, assistance, and motivation.

Position Stand on Progression Models in Resistance Training for Healthy Adults (ACSM 2002)

  • Both concentric and eccentric muscle actions
  • Both single and multiple joint exercises
  • Exercise sequence
    • large before small muscle group exercises
    • multiple-joint exercises before single-joint exercises
    • higher intensity before lower intensity exercises
  • When training at a specific RM load
    • 2-10% increase in load
      • one to two repetitions over the desired number
  • Training frequency
    • 2-3 days per week for novice and intermediate training
    • 4-5 days per week for advanced training.
  • Novice training
    • 8-12 repetition maximum (RM)
  • Intermediate to advanced training
    • 1-12 RM in periodized fashion
      • eventual emphasis on heavy loading (1-6 RM)
        • at least 3-min rest periods between sets
        • moderate contraction velocity
          • 1-2 s concentric, 1-2 s eccentric
    • Hypertrophy training
      • 1-12 RM in periodized fashion
        • emphasis on the 6-12 RM zone
      • 1- to 2-min rest periods between sets
      • moderate contraction velocity
      • higher volume, multiple-set programs
    • Power training
      • two general loading strategies
        • strength training
        • use of light loads
          • 30-60% of 1 RM
          • fast contraction velocity
          • 2-3 min of rest between sets for multiple sets per exercise
          • emphasize multiple-joint exercises
            • especially those involving the total body
    • Local muscular endurance training
      • light to moderate loads
      • 40-60% of 1 RM
      • high repetitions (> 15)
      • short rest periods (< 90 s)
  • Recommendations should be viewed in context of individual´s target goals, physical capacity, and training status
Posted by at No comments:

Thursday, January 6, 2011

12 MINUTE RUN TEST

How to conduct the test

This test requires the athlete to run as far as possible in 12 minutes.
  • The athlete warms up for 10 minutes
  • The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
  • The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)
  • The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres






Normative data for the 12 minute test AKA Cooper Test

Male Athletes

Age Excellent Above Average Average Below Average Poor
13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m
15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m
17-19 >3000m 2700-3000m 2500-2699m 2300-2499m <2300m
20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m
40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m
>50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m

Female Athletes

Age Excellent Above Average Average Below Average Poor
13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m
15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <1600m
17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m
20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m
40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m
>50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m
Posted by at No comments:

CORE TEST

How to conduct the test

The assistant is responsible for instructing the athlete as to the position to assume at the appropriate stage. Throughout the test the back, neck and head should be maintained in the posture as per figure below. If the athlete is unable to hold this position then the test is to be stopped.
Chinese Press up
Figure 1 – Start Position
Stage 1
  • The athlete, using the mat to support their elbows and arms, assumes the Start Position as in Figure 1 above
  • Once the athlete is in the correct position the assistant starts the stopwatch
  • The athlete is to hold this position for 60 seconds
Stage 2
  • The athlete lifts their right arm off the ground and extends it out in front of them parallel with the ground
  • The athlete is to hold this position for 15 seconds
Stage 3
  • The athlete returns to the Start Position, lifts the left arm off the ground and extends it out in front of them parallel with the ground
  • The athlete is to hold this position for 15 seconds
Stage 4
  • The athlete returns to the Start Position, lifts the right leg off the ground and extends it out behind them parallel with the ground
  • The athlete is to hold this position for 15 seconds
Stage 5
  • The athlete returns to the Start Position, lifts the left leg off the ground and extends it out behind them parallel with the ground
  • The athlete is to hold this position for 15 seconds
Stage 6
  • The athlete returns to the Start Position, lifts the left leg and right arm off the ground and extends them out parallel with the ground
  • The athlete is to hold this position for 15 seconds
Stage 7
  • The athlete returns to the Start Position, lifts the right leg and left arm off the ground and extends them out parallel with the ground
  • The athlete is to hold this position for 15 seconds
Stage 8
  • The athlete returns to the Start Position
  • The athlete is to hold this position for 30 seconds
Stage 9
  • End of test
The assistant records the stage at which the athlete is unable to maintain the correct body position or is unable to continue with the test.
Posted by at No comments:

PUSH UP GUIDELINES

How much weight are you pressing?

When you perform the full push up you are lifting approximately 75% of your body weight and in the modified push up up position, you are lifting approximately 60% of your body weight.

Normative data for the Push Up Tests

Full body press up
Age Excellent Good Average Fair Poor
20 - 29 >54 45 - 54 35 - 44 20 - 34 <20
30 - 39 >44 35 - 44 25 - 34 15 - 24 <15
40 -49 >39 30 - 39 20 - 29 12 - 19 <12
50 - 59 >34 25 - 34 15 - 24 8 - 14 <8
60+ >29 20 - 29 10 - 19 5 - 9 <5
Modified Push Ups
Age Excellent Good Average Fair Poor
20 - 29 >48 34 - 38 17 - 33 6 - 16 <6
30 - 39 >39 25 - 39 12 - 24 4 - 11 <4
40 -49 >34 20 - 34 8 - 19 3 - 7 <3
50 - 59 >29 15 - 29 6 - 14 2 - 5 <2
60+ >19 5 - 19 3 - 4 1- 2 <1
Table Reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's upper body strength endurance.

Target Group

This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.
Posted by at No comments:

SIT UP TEST GUIDELINES

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's abdominal strength.

Target Group

This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test.

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.

 

Normative data for the sit ups test


Gender Excellent Above Average Average Below Average Poor
Male >30 26 - 30 20 - 25 17 - 19 <17
Female >25 21 - 25 15 - 20 9 - 14 <9

Posted by at No comments:

VO2max

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week.

VO2max for various groups

The tables below detail normative data for VO2max (ml/kg/min) in various population groups.

Non Athletes

Age Male Female
10-19 47-56 38-46
20-29 43-52 33-42
30-39 39-48 30-38
40-49 36-44 26-35
50-59 34-41 24-33
60-69 31-38 22-30
70-79 28-35 20-27

Athletes

Sport Age Male Female
Baseball 18-32 48-56 52-57
Basketball 18-30 40-60 43-60
Cycling 18-26 62-74 47-57
Canoeing 22-28 55-67 48-52
Football (USA) 20-36 42-60  
Gymnastics 18-22 52-58 35-50
Ice Hockey 10-30 50-63  
Orienteering 20-60 47-53 46-60
Rowing 20-35 60-72 58-65
Skiing alpine 18-30 57-68 50-55
Skiing nordic 20-28 65-94 60-75
Soccer 22-28 54-64 50-60
Speed skating 18-24 56-73 44-55
Swimming 10-25 50-70 40-60
Track & Field - Discus 22-30 42-55  
Track & Field - Running 18-39 60-85 50-75
Track & Field - Running 40-75 40-60 35-60
Track & Field - Shot 22-30 40-46  
Volleyball 18-22   40-56
Weight Lifting 20-30 38-52  
Wrestling 20-30 52-65  
Tables adapted from: Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics

Athlete's Vo2max Scores

The following are the Vo2max scores for a selection of the top female and male athletes.
VO2max (ml/kg/min) Athlete Gender Sport/Event
96.0 Espen Harald Bjerke Male Cross Country Skiing
96.0 Bjorn Daehlie Male Cross Country Skiing
92.5 Greg LeMond Male Cycling
92.0 Matt Carpenter Male Marathon Runner
92.0 Tore Ruud Hofstad Male Cross Country Skiing
91.0 Harri Kirvesniem Male Cross Country Skiing
88.0 Miguel Indurain Male Cycling
87.4 Marius Bakken Male 5K Runner
85.0 Dave Bedford Male 10K Runner
85.0 John Ngugi Male Cross Country Runner
       
73.5 Greta Waitz Female Marathon runner
71.2 Ingrid Kristiansen Female Marathon Runner
67.2 Rosa Mota Female Marathon Runner


Posted by at No comments:

VO2 MAX GUIDELINES FOR GENERAL POPULATION

What are Normal VO2max Values?

The table below displays standard VO2max classification ranges for both men and women.

VO2max (mL•kg-1•min-1) Classifications for Women
Age (years)PoorFairGoodExcellentSuperior
20 - 29≤ 3536 - 3940 - 4344 - 4950+
30 - 39≤ 3334 - 3637 - 4041 - 4546+
40 - 49≤ 3132 - 3435 - 3839 - 4445+
50 - 59≤ 2425 - 2829 - 3031 - 3435+
60 - 69≤ 2526 - 2829 - 3132 - 3536+
70 - 79≤ 2324 - 2627 - 2930 - 3536+  
VO2max (mL•kg-1•min-1) Classifications for Men
Age (years)PoorFairGoodExcellentSuperior
20 - 29≤ 4142 - 4546 - 5051 - 5556+
30 - 39≤ 4041 - 4344 - 4748 - 5354+
40 - 49≤ 3738 - 4142 - 4546 - 5253+
50 - 59≤ 3435 - 3738 - 4243 - 4950+
60 - 69≤ 3031 - 3435 - 3839 - 4546+
70 - 79≤ 2728 - 3031 - 3536 - 4142+
Posted by at No comments:

BODY FAT GUIDELINES FOR GENERAL POPULATION



Measuring Body Fat
Is Important For Determining Fitness

Weight alone is not a clear indicator of good health because it does not distinguish between pounds that come from body fat and those that come from lean body mass or muscle. Carrying too much fat is called obesity, and puts a person at risk for many serious medical conditions including heart disease, diabetes and even certain forms of cancer. In fact obesity contributes to at least half the chronic diseases in western society.
Many people desire a "rating system" for assessing their current level of body fat. The following table provides a meaningful rating system. Other guidelines like ACSM are more strict. Contact me if you want to compare. Go back to the contact page and fill in your info and I will get back to you asap.

MALE

AgeRISKYEXCELLENTGOODFAIRPOORVERY
POOR
19-24<6%10.8%14.9%19.0%23.3%>23.3%
25-29 12.8%16.5%20.3%24.4% 
30-34 14.5%18.0%21.5%25.2% 
35-39 16.1%19.4%22.6%26.1% 
40-44 17.5%20.5%23.6%26.9% 
45-49 18.6%21.5%24.5%27.6% 
50-54 19.8%22.7%25.6%28.7% 
55-59 20.2%23.2%26.2%29.3% 
60+ 20.3%23.5%26.7%29.8% 

FEMALE

AgeRISKYEXCELLENTGOODFAIRPOORVERY
POOR
19-24<9%18.9%22.1%25.0%29.6%>29.6%
25-29 18.9%22.0%25.4%29.8% 
30-34 19.7%22.7%26.4%30.5% 
35-39 21.0%24.0%27.7%31.5% 
40-44 22.6%25.6%29.3%32.8% 
45-49 24.3%27.3%30.9%34.1% 
50-54 26.6%29.7%33.1%36.2% 
55-59 27.4%30.7%34.0%37.3% 
60+ 27.6%31.0%34.4%38.0% 
Colorful_Squiggle2B0.gif (558 bytes)

NOT ALL POUNDS ARE THE SAME
Overweight means an excess of total body weight based on population averages for heights and body frame size. Athletes and very muscular people may be overweight, but that does not mean they are over fat. Obesity means an excess of body fat regardless of weight.

CORONARY HEART DISEASE
  • STROKE
  • ARTERIOSCLEROSIS
  • DIABETES
  • SEVERAL FORMS OF CANCER
Medical professionals have determined that a healthy range of body fat is 14%-20% for men, and 17%-24% for women. But until recently, accurate methods for measuring and monitoring body fat have not been available to the average person. Note: For your own body fat range consult your physician.
3amigos.gif (5868 bytes)Appearances Can Be Deceiving (Fig. 1)
Men A, B and C are exactly the same height. A and B have the same weight,
and C weighs considerably more. For his height C appears to be fat. But after
analyzing body fat levels, B and C have acceptable percentages while A has
above the recommended range and is at a higher health risk.
Posted by at No comments:

BODY FAT GUIDELINES FOR ATHLETES

Typical Scores

The average man has 15 to 17% body fat, while the average woman is between 18 and 22%. Typical values for elite athletes are 6% to 12% for men and 12% to 20% for women. [Wilmore and Costill (1994) Physiology of sport and exercise]
The following table details the percentage body fat for male and female athletes for a variety of sports.
Sport Male Female
Baseball 12-16% 12-19%
Basketball 6-12% 20-28%
Canoeing 6-12% 10-16%
Cycling 5-14% 15-20%
Field Hockey 8-14% 12-18%
Gymnastics 5-13% 10-16%
Rowing 6-14% 12-19%
Swimming 9-13% 14-24%
Tennis 12-15% 16-24%
Track - Jumpers 7-11% 10-18%
Track - Runners 8-10% 12-19%
Track - Throwers 14-20% 20-27%
Triathlon 5-11% 10-15%
Volleyball 11-14% 16-24%


Posted by at No comments:

guidelines for ideal body weight

These are the guidelines for your Ideal Weight:


The most accurate assessment of your ideal weight takes into account the composition of your body - how much of your weight is lean body mass (muscle and bone) and how much is body fat. For optimum health, body fat should be no more than 20% of total body weight for men and 30% for women.

Ideal Weight Table

The following table is a guide to a healthy weight range for each height and gender. The table does not take into consideration your age or your frame size. A person with a petite physique (small frame) should aim for an ideal weight at the lower end of the range and a person of the same height but with a large frame could quite satisfactorily weigh in at the top of the range.
Height Men Women
Feet &
Inches		 Metres lb Kg lb Kg
4' 7" 1.397 86 - 107 39 - 49 80 - 102 36 - 46
4' 7½" 1.410 88 - 109 40 - 49 82 - 104 37 - 47
4' 8" 1.422 90 - 111 41 - 50 83 - 106 38 - 48
4' 8½" 1.435 91 - 113 41 - 51 85 - 108 39 - 49
4' 9" 1.448 93 - 115 42 - 52 86 - 110 39 - 50
4' 9½" 1.461 95 - 117 43 - 53 88 - 112 40 - 51
4' 10" 1.473 96 - 119 44 - 54 89 - 114 41 - 52
4' 10½" 1.486 98 - 121 44 - 55 91 - 116 41 - 53
4' 11" 1.499 100 - 123 45 - 56 93 - 118 42 - 53
4' 11½" 1.511 101 - 125 46 - 57 94 - 120 43 - 54
5' 1.524 103 - 128 47 - 58 96 - 122 43 - 55
5' ½" 1.537 105 - 130 47 - 59 97 - 124 44 - 56
5' 1" 1.549 106 - 132 48 - 60 99 - 126 45 - 57
5' 1½" 1.562 108 - 134 49 - 61 101 - 128 46 - 58
5' 2" 1.575 110 - 136 50 - 62 102 - 130 46 - 59
5' 2½" 1.588 112 - 138 51 - 63 104 - 132 47 - 60
5' 3" 1.600 113 - 141 51 - 64 106 - 134 48 - 61
5' 3½" 1.613 115 - 143 52 - 65 107 - 137 49 - 62
5' 4" 1.626 117 - 145 53 - 66 109 - 139 49 - 63
5' 4½" 1.638 119 - 147 54 - 67 111 - 141 50 - 64
5' 5" 1.651 121 - 150 55 - 68 112 - 143 51 - 65
5' 5½" 1.664 123 - 152 56 - 69 114 - 145 52 - 66
5' 6" 1.676 125 - 154 56 - 70 116 - 147 53 - 67
5' 6½" 1.689 126 - 157 57 - 71 118 - 150 53 - 68
5' 7" 1.702 128 - 159 58 - 72 119 - 152 54 - 69
5' 7½" 1.715 130 - 161 59 - 73 121 - 154 55 - 70
5' 8" 1.727 132 - 164 60 - 74 123 - 157 56 - 71
5' 8½" 1.740 134 - 166 61 - 75 125 - 159 57 - 72
5' 9" 1.753 136 - 169 62 - 76 127 - 161 57 - 73
5' 9½" 1.765 138 - 171 63 - 78 128 -164 58 - 74
5' 10" 1.778 140 - 174 64 - 79 130 -166 59 - 75
5' 10½" 1.791 142 -176 64 - 80 132 - 168 60 - 76
5' 11" 1.803 144 - 179 65 - 81 134 - 171 61 - 77
5' 11½" 1.816 146 - 181 66 - 82 136 - 173 62 - 78
6' 0" 1.829 148 - 184 67 - 83 138 - 176 63 - 80
6' ½" 1.842 150 - 186 68 - 84 140 - 178 63 - 81
6' 1" 1.854 152 - 189 69 - 86 142 - 180 64 - 82
6' 1½" 1.867 154 - 191 70 - 87 144 - 183 65 - 83
6' 2" 1.880 157 - 194 71 - 88 146 - 185 66 - 84
6' 2½" 1.892 159 - 197 72 - 89 148 - 188 67 - 85
6' 3" 1.905 161 - 199 73 - 90 150 - 190 68 - 86
6' 3½" 1.918 163 - 202 74 - 92 152 - 193 69 - 88
6' 4" 1.930 165 - 205 75 - 93 154 - 196 70 - 89


Posted by at No comments:
Subscribe to: Posts (Atom)