Tables

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

Table 1. Body Fat Percentage
Men
Recommended Range
18-34 yr
8-22
35-55 yr10-25
56 yr or older10-25
Women
18-34 yr20-35
35-55 yr23-38
56 yr or older25-38

Table 2. Body Mass Index (BMI)
ClassificationBMI (kg/m2)
Underweight<18.5
Normal18.5-24.9
Overweight25.0-29.9
Obesity
Class I30.0-34.9
Class II35.0-39.9
Class III (extreme obesity)>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
RepetitionsSquatBench PressDeadlift
11.0001.0001.000
21.0481.0351.065
31.1301.0801.130
41.1581.1151.147
51.2001.1501.164
61.2421.1801.181
71.2841.2201.198
81.3261.2551.232
91.3681.2901.232
101.4101.3251.240

Table 7. Push-Up Norms for Men and Women

AGE
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 (UK)
1988-89
Five hours (one arm)
8,794
Paddy Doyle (UK)
1996
Five hours (fingertips)
8,200
Terry Cole (UK)
1996
One hour
3,416
Roy Berger (Canada)
1998
One hour (one arm)
1,868
Paddy Doyle (UK)
1993
One hour (back of hands)
1,781
Doug Pruden (Canada)
2005
One hour (one arm, back of hand)
677
Doug Pruden (Canada)
2005
One minute (one arm)
126
Jeremiah Gould (USA)
2006
Consecutive, one finger
124
Paul Lynch (UK)
1992
One minute (back of hands)
123
John Morrow (USA)
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
Shaded area: frostbite occurs within 15 minutes.
Source: http://www.erh.noaa.gov/er/iln/tables.htm
 

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.