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Acsm Norms

1. The document outlines various physiological norms and guidelines related to exercise, nutrition, and health assessments. It includes normal ranges for heart rate, blood pressure, blood lipids, and glucose. It also provides recommendations for macronutrient intake, exercise intensity, weight loss targets, and various fitness testing protocols.

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Sagar Gawankar
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© Attribution Non-Commercial (BY-NC)
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Download as DOC, PDF, TXT or read online on Scribd
4K views

Acsm Norms

1. The document outlines various physiological norms and guidelines related to exercise, nutrition, and health assessments. It includes normal ranges for heart rate, blood pressure, blood lipids, and glucose. It also provides recommendations for macronutrient intake, exercise intensity, weight loss targets, and various fitness testing protocols.

Uploaded by

Sagar Gawankar
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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A.C.S.M.

I.m.p. Norms
- Sagar

1. Normal resting heart rate is 60-100bpm.


2. Onset of heart disease in first degree relative before age 55(men) & 65(women).
3. Hypertension: systolic = or>140mmhg or diastolic = or> 90mmhg on two separate
occasion.
4. Dyslipidemia: Ldl >130mg/dL (3.4mmol/L) or
HDL >40mg/dL (1.03mmol/L) or
Total serum cholesterol >200mg/dL (5.2mmol/L)
5. Hyperglycemia:
Fasting plasma glucose>300mg/dL
6. Hypoglycemia:
Fasting plasma glucose <80mg/dL
7. Impaired fasting glucose:
Normal > 100mg/dL (5.6mmol/L)
Impair : 100 to 125 mg/dl (5.6-6.9mmol/L)
Diabetes = or> 126mmol/dl (7.0mmol/L)
*Exercise is contraindicated if fasting glucose >250mg/L with kitones
>300mg/L without kitones.
8. Triglyceride =or< 150mg/Dl (1.69mmol/L) is bad.
9. Protein = 4kcal/g, Carbs=9kcal/g, Fats=9kcal/g, Alcohol=7kcal/g
10. Minimum energy intake is 1200kcal/day.
11. Fiber intake :20-35g/day
12. Rate of weight loss should be 2 pounds (7000cal) per week.
13. Exercise intensity should be between, 64%-94%of Maximum heart rate
50%-85%of Heart rate reserve
14. Intake of macronutrient:
Protein : 15%, (0.8g/Kg - 1.7g/Kg)
Carbohydrates : 55%-60%
Fats : 25%-35%
15. Error % in different body composition test
 Hydrostatic weighing : 2-3%
 Skinfold calipers : 4%
 Anthropometric : 3-8%
 BIA : 4 -5%
 NII : 4 -11%
16. Names of field test:
 Cooper’s 12mins
 Rockport 1 mile(sub maximal)
 1.5mile test
17. Perfusion imaging: Thallium-201
18. Ventriculography : Technethium-99m
19. SPECT: single photon emission computed tomography
20. Muga: multiple gated acquisition studi
9. Obesity:

Men Women

BMI = or>30kg/m = or>30kg/m


Waist girth
= or>102cm = or>88cm
measurement
Waste to hip ratio = or>0.095 = or>0.086

10. Assessments of bodyweight by BMI:

Underweight 18.5kg/m
Normal 18.5-29.9kg/ m
Overweight 25-29.9kg/ m
Class 1 obesity 30-34.9kg/ m
Class 2 obesity 35-39.9kg/ m
Class 3 obesity 40kg/ m

11. Clinical identification of metabolic syndrome:

Risk factor Defining level

Abdominal obesity
Men
>102cm(40inch)
Women
>88cm(35inch)

=or>150mg/dL
Triglyceride
HDL cholesterol
<40mg/dL
Men
<40mg/dL
Women

Blood pressure >130mmhg =or>85mmhg

Fasting glucose =or>110mg/dL


12. Classification of cholesterol:

Total Triglycerid
Level Ldl-c Hdl
Cholesterol e
Optimal 100mg/dL 40mg/dL <200mg/dL <150mg/dL
Above 100-
optimal 129mg/dL
130- 200- 150-
Borderline
159mg/dL 239mg/dL 199mg/dL
160- =OR>240 200-
High 60mg/dL
189mg/dL mg/dL 499mg/dL
=OR>190 =OR>500
Very high
mg/dL mg/dL

13. Assessing PAD is the ratio of ankle to arm systolic blood pressure:

Normal 0.91-1.30

Mild to moderate 0.41-0.90

Severe PAD 0.00-0.40


Noncompressible, calcified
>1.30
vessel

14. Water consumption:

Men 3.7L (125ounces)


Women 2.7L ( 91ounces)
2HR. Before Exercise 400-600L (16-20ounces)
During Exercise 150-350 (6-12ounces)
After Exercise 450-675 (16-24ounces)

15. Adequate intake(AI)


Calcium:

Age Intake

9-18 1300mg/day

19-50 1000mg/day

30-50 1000mg/day

50 and older 1200mg/day

Pregnant and lactating(18 years) 1300mg/day

Older then 18 years 1000mg/day

Tolerable upper limit 2500mg/day

Iron:

Age Intake
9-13 (Male/Female) 8mg/day
14-18 (Only male) 11mg/day
14-18 (Only female) 15mg/day
18years and older(Only male) 8mg/day
19-50(Only female) 18mg/day
50 above(Only female) 8mg/day
Tolerable upper limit 40-45mg/day

16. Exercise intensity:


Special
condition Aerobic Exercise Anaerobic Exercise

Frequency : 2-3
Frequency : 3-5days
Osteoporosis times/week

Duration : 20-60 mins Duration : 8-10 Reps

Intensity : 40%-70% of Intensity :13-


HRR 15(R.P.E.)

Frequency : 3-7days Frequency :


Diabetes

Duration : 20-60mins Duration :

Intensity : 50-80% of Intensity : Lower


HRR intensity

Frequency : 3-7days Frequency:


Hypertension

Duration :30-60mins Duration:

Intensity: 13-
Intensity :40%-70% of HRR
15(R.P.E.)

Frequency: 3-7 days Frequency:


Pregnancy

Duration:30-40 mins Duration:

Intensity:11-13
Intensity: low
(R.P.E.)

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