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 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	BMI (kg/m2)
Underweight	<18.5
Normal	18.5-24.9
Overweight	25.0-29.9
Obesity
Class I	30.0-34.9
Class II	35.0-39.9
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

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

	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.