1. Body Fat Percentage
2. Body Mass Index (BMI )
3. Pace Chart
4. Caloric Expenditure for Common Activities
5. The Heat Index
6. One Rep Max Conversions
7. Push-Up Norms for Men and Women
8. Estimated Adult Protein Requirements
9. World Records for the Most Push-Ups
10. Windchill Chart
11. Sizing Your Stability Ball
12. Top 20 Antioxidant Foods
7. Push-Up Norms for Men and Women
8. Estimated Adult Protein Requirements
9. World Records for the Most Push-Ups
10. Windchill Chart
11. Sizing Your Stability Ball
12. Top 20 Antioxidant Foods
Table 1. Body Fat Percentage
Men
|
Recommended Range
|
18-34 yr
| 8-22 |
35-55 yr | 10-25 |
56 yr or older | 10-25 |
Women | |
18-34 yr | 20-35 |
35-55 yr | 23-38 |
56 yr or older | 25-38 |
Table 2. Body Mass Index (BMI )
Classification | |
Underweight | <18.5 |
18.5-24.9 | |
Overweight | 25.0-29.9 |
Obesity | |
Class I | 30.0-34.9 |
Class II | 35.0-39.9 |
Class | >40 |
Table 3. Pace Chart (hour:minutes:seconds)
Mile Pace
|
5 k
|
10 k
|
Marathon
|
0:06:00
|
0:18:39
|
0:37:17
|
2:37:19
|
0:06:30
|
0:20:12
|
0:40:23
|
2:50:25
|
0:07:00
|
0:21:45
|
0:43:30
|
3:03:32
|
0:07:30
|
0:23:18
|
0:46:36
|
3:16:39
|
0:08:00
|
0:24:51
|
0:49:43
|
3:29:45
|
0:08:30
|
0:26:25
|
0:52:49
|
3:42:52
|
0:09:00
|
0:27:58
|
0:55:56
|
3:55:58
|
0:09:30
|
0:29:31
|
0:59:02
|
4:09:05
|
0:10:00
|
0:31:04
|
1:02:08
|
4:22:11
|
Table 4. Caloric Expenditure (per hour) for Common Activities
Physical Activity
|
130-Pound Adult
|
175-Pound Adult
|
Walking
|
260
|
360
|
Cycling
|
360
|
480
|
Swimming
|
420
|
600
|
Jogging
|
600
|
800
|
Skiing
|
480
|
660
|
Weight Lifting
|
420
|
480
|
Table 5. The Heat Index
Relative humidity (%)
|
Temperature (degrees Fahrenheit)
| ||||||||
70
|
75
|
80
|
85
|
90
|
95
|
100
|
105
|
110
| |
0
|
What it feels like…
| ||||||||
64
|
69
|
73
|
78
|
83
|
87
|
91
|
95
|
99
| |
10
|
65
|
70
|
75
|
80
|
85
|
90
|
95
|
100
|
105
|
20
|
66
|
72
|
77
|
82
|
87
|
93
|
99
|
105
|
112
|
30
|
67
|
73
|
78
|
84
|
90
|
96
|
104
|
113
|
123
|
40
|
68
|
74
|
79
|
86
|
93
|
101
|
110
|
123
|
137
|
50
|
69
|
75
|
81
|
88
|
96
|
107
|
120
|
135
|
150
|
60
|
70
|
76
|
82
|
90
|
100
|
114
|
132
|
149
|
--
|
70
|
70
|
77
|
85
|
93
|
106
|
124
|
144
|
--
|
--
|
80
|
71
|
78
|
86
|
97
|
113
|
136
|
--
|
--
|
--
|
90
|
71
|
79
|
88
|
102
|
122
|
--
|
--
|
--
|
--
|
100
|
72
|
80
|
91
|
108
|
--
|
--
|
--
|
--
|
--
|
Table 6. One Rep Max Conversions
Repetitions | Squat | Bench Press | Deadlift |
1 | 1.000 | 1.000 | 1.000 |
2 | 1.048 | 1.035 | 1.065 |
3 | 1.130 | 1.080 | 1.130 |
4 | 1.158 | 1.115 | 1.147 |
5 | 1.200 | 1.150 | 1.164 |
6 | 1.242 | 1.180 | 1.181 |
7 | 1.284 | 1.220 | 1.198 |
8 | 1.326 | 1.255 | 1.232 |
9 | 1.368 | 1.290 | 1.232 |
10 | 1.410 | 1.325 | 1.240 |
Table 7. Push-Up Norms for Men and Women
15-19
|
20-29
|
30-39
|
40-49
|
50-59
|
60-69
| |||||||
M
|
F
|
M
|
F
|
M
|
F
|
M
|
F
|
M
|
F
|
M
|
F
| |
Excellent
|
>39
|
>33
|
>36
|
>30
|
>30
|
>27
|
>22
|
>24
|
>21
|
>21
|
>18
|
>17
|
Above Average
|
29-38
|
25-32
|
29-35
|
21-29
|
22-29
|
20-26
|
17-21
|
15-23
|
13-20
|
11-20
|
11-17
|
12-16
|
Average
|
23-28
|
18-24
|
22-28
|
15-20
|
17-21
|
13-19
|
13-16
|
11-14
|
10-12
|
7-10
|
8-10
|
5-11
|
Below Average
|
18-22
|
12-17
|
17-21
|
10-14
|
12-16
|
8-12
|
10-12
|
5-10
|
7-9
|
<1
|
<4
|
<1
|
Poor
|
<17
|
<11
|
<16
|
<9
|
<11
|
<7
|
<9
|
<4
|
<6
|
-
|
-
|
-
|
Table 8. Estimated Adult Protein Requirements
Description of Individual
|
Daily Protein Requirement (g/kg body weight)
|
Moderately Active Adult
|
0.8
|
Strength Athlete
|
1.6-1.7
|
Strength Athlete (Vegetarian)
|
1.7-1.8
|
Endurance Athlete
|
1.2-1.4
|
Endurance Athlete (Vegetarian)
|
1.3-1.5
|
All Exercising Adults
|
1.4-2.0
|
Sources: Sports Nutrition: Fats and Proteins, I. Wolinsky and J.A. Driskell, Boca Raton : CRC Press, 2007, pages 261-277; Nutritional Ergogenic Aids, J.A. Driskell, Boca Raton : CRC Press, 2004, pages 171-196.
Table 9. World Records for the Most Push-Ups
Most Push-Ups
|
Number
|
Holder
|
Date
|
One year
|
1,500,230
|
Paddy Doyle (
|
1988-89
|
Five hours (one arm)
|
8,794
|
Paddy Doyle (
|
1996
|
Five hours (fingertips)
|
8,200
|
Terry Cole (
|
1996
|
One hour
|
3,416
|
Roy Berger (
|
1998
|
One hour (one arm)
|
1,868
|
Paddy Doyle (
|
1993
|
One hour (back of hands)
|
1,781
|
Doug Pruden (
|
2005
|
One hour (one arm, back of hand)
|
677
|
Doug Pruden (
|
2005
|
One minute (one arm)
|
126
|
Jeremiah Gould (
|
2006
|
Consecutive, one finger
|
124
|
Paul Lynch (
|
1992
|
One minute (back of hands)
|
123
|
John Morrow (
|
2006
|
Source: Guinness Book of World Records 2008 and http://www.guinessworldrecords.com
Table 10. Windchill Chart
Calm
|
5
|
10
|
15
|
20
|
25
|
30
|
35
|
40
|
45
|
50
|
55
|
60
|
40
|
36
|
34
|
32
|
30
|
29
|
28
|
28
|
27
|
26
|
26
|
25
|
25
|
35
|
31
|
27
|
25
|
24
|
23
|
22
|
21
|
20
|
19
|
19
|
18
|
17
|
30
|
25
|
21
|
19
|
17
|
16
|
15
|
14
|
13
|
12
|
12
|
11
|
10
|
25
|
19
|
15
|
13
|
11
|
9
|
8
|
7
|
6
|
5
|
4
|
4
|
3
|
20
|
13
|
9
|
6
|
4
|
3
|
1
|
0
|
-1
|
-2
|
-3
|
-3
|
-4
|
15
|
7
|
3
|
0
|
-2
|
-4
|
-5
|
-7
|
-8
|
-9
|
-10
|
-11
|
-11
|
10
|
1
|
-4
|
-7
|
-9
|
-11
|
-12
|
-14
|
-15
|
-16
|
-17
|
-18
|
-19
|
5
|
-5
|
-10
|
-13
|
-15
|
-17
|
-19
|
-21
|
-22
|
-23
|
-24
|
-25
|
-26
|
0
|
-11
|
-16
|
-19
|
-22
|
-24
|
-26
|
-27
|
-29
|
-30
|
-31
|
-32
|
-33
|
-5
|
-16
|
-22
|
-26
|
-29
|
-31
|
-33
|
-34
|
-36
|
-37
|
-38
|
-39
|
-40
|
-10
|
-22
|
-28
|
-32
|
-35
|
-37
|
-39
|
-41
|
-43
|
-44
|
-45
|
-46
|
-48
|
-15
|
-28
|
-35
|
-39
|
-42
|
-44
|
-46
|
-48
|
-50
|
-51
|
-52
|
-54
|
-55
|
-20
|
-34
|
-41
|
-45
|
-48
|
-51
|
-53
|
-55
|
-57
|
-58
|
-60
|
-61
|
-62
|
-25
|
-40
|
-47
|
-51
|
-55
|
-58
|
-60
|
-62
|
-64
|
-65
|
-67
|
-68
|
-69
|
-30
|
-46
|
-53
|
-58
|
-61
|
-64
|
-67
|
-69
|
-71
|
-72
|
-74
|
-75
|
-76
|
-35
|
-52
|
-59
|
-64
|
-68
|
-71
|
-73
|
-76
|
-78
|
-79
|
-81
|
-82
|
-84
|
-40
|
-57
|
-66
|
-71
|
-74
|
-78
|
-80
|
-82
|
-84
|
-86
|
-88
|
-89
|
-91
|
-45
|
-63
|
-72
|
-77
|
-81
|
-84
|
-87
|
-89
|
-91
|
-93
|
-95
|
-97
|
-98
|
Table 11. Sizing Your Stability Ball
Height
|
Ball Size
|
Under 4’6” (137 cm)
|
30 cm (12 inches)
|
4’6” to 5’0”(137-152 cm)
|
45 cm (18 inches)
|
5’1” to 5’7” (155-170 cm)
|
55 cm (22 inches)
|
5’8” to 6’0” (173-188 cm)
|
65 cm (26 inches)
|
Over 6’2” (188 cm)
|
75 cm (30 inches)
|
Source: Stability Ball Training: A Guide for Fitness Professionals from the American Council on Exercise (ACE), Author: Bonelli, Sabra. 2002.
Table 12. Top 20 Antioxidant Foods
|
|
Food
|
ORAC
Units
per
100g (3.5 oz)
|
Prunes
|
5,770
|
Raisins
|
2,830
|
Blueberries
|
2,400
|
Kale
|
1,770
|
Strawberries
|
1,540
|
Spinach
|
1,260
|
Raspberries
|
1,220
|
Brussel
sprouts
|
980
|
Plums
|
949
|
Broccoli
flowers
|
890
|
Beets
|
840
|
Oranges
|
750
|
Red
Grapes
|
739
|
Red
Bell Pepper
|
710
|
Cherries
|
670
|
Kiwi
|
602
|
Pink
grapefruit
|
483
|
Onion
|
450
|
Corn
|
400
|
Eggplant
|
390
|
ORAC (or Oxygen Radical Absorbance
Capacity) is a scale that measures the antioxidant capacity of a food, and
it’s recommended daily that we consume 3,000 to 5,000 ORAC units per day.
|