2011 ACSM Guidelines Flashcards
The ACSM stand is that the optimal methods for muscular power training in adolescents are:
A) 2-3 days/week —> 4-5 days/week
B) Not known yet
C) 20-30 min/day —> 30-40 min/day
D) 60% 1RM, 8-12 reps, 2-4 sets, 2-3 days/week
B) not known yet
For muscular strength, ACSM recommends advanced individuals train with loads corresponding to:
A) 85-90% 1RM, 6-8 reps, 4 sets
B) 90-95% 1RM, 2-4 reps, 5 sets
C) 60-80% 1RM, 8-12 reps, 3 sets
D) 50-60% 1RM, 10-15 reps, 4 sets
A) 85-90% 1RM, 6-8 reps, 4 sets
To achieve health benefits, which of these would satisfy CSEP recommendation guidelines?
A ) 150 min. of light intensity activity
B) 200 min. of vigorous intensity activity (15 minute bouts)
C) 100 min. of vigorous intensity activity
D) 300 min. of light intensity activity (10 minute bouts)
B) 200 min. of vigorous intensity activity (15 minute bouts)
The following relative cardiorespiratory exercise intensities are similar, except for:
A) 60% HRMAX
B) 40% VO2MAX
C ) 9 RPE score (Borg scale)
D) 10 METS
D) 10 METS
The down phase of a narrow hands / elbows in push up would result in the following contraction:
A) eccentric biceps brachii
B) concentric latissimus dorsi
C) eccentric posterior deltoid
D) eccentric anterior deltoid
D) eccentric anterior deltoid
Lowering the barbell in the down phase of a “skull crusher” would mostly occur with these kinetics:
A) concentric shoulder extensors
B) eccentric shoulder extensors
C) eccentric shoulder flexors
D) concentric elbow flexors
B) eccentric shoulder extensors
Which level of LTPA (Canadians 12+) would be considered moderately active for an 85kg male:
A) 120 kcal/day
B) 1800 kcal/week
C) 260 kcal/day
D) 1675 kcal/week
D) 1675 kcal/week
Which energy expenditure is least realistic when considering metabolic cost of physical activity:
A) 80 kg male walking 30 minutes = 190 kcal
B) 50 kg female running 90 minutes = 580 kcal
C) 95 kg male running 60 minutes = 290 kcal
D) 50 kg female walking 20 minutes = 90 kcal
C) 95 kg male running 60 minutes = 290 kcal
The following statements may all be appropriate, but which of these ACSM resistance exercise statements has the lowest evidence category rating if muscular strength is the training priority:
A) advanced adult: >80% 1RM intensity
B) intermediate adult: 2-3 days/week/muscle group
C) older adults: 60-65% 1RM intensity
D) novice adult: 60-70% 1RM intensity
C) older adults: 60-65% 1RM intensity
Which of the following is an indirect method of determining body composition:
A) bio-electrical impedance analysis
B) hydrodensitometry
C) skin folds
D) cadaver analysis
B) hydrodensitometry
Hip flexion and knee extension would highlight this muscle’s passive insufficiency:
A) biceps femoris (short head)
B) gracilis
C) semitendinosus
D) rectus femoris
C) semitendinosus
A 90 second ‘Wingate’ cycle ergometer test would best evaluate which fitness component:
A) aerobic power
B) aerobic capacity
C) anaerobic power
D) anaerobic capacity
D) anaerobic capacity
The ability to carry out tasks with vigor, without fatigue, while still able to meet emergency demands:
A) physical fitness
B) physical activity
C) physical function
D) physical by Olivia Newton John
A) physical fitness
Estimate the thermic effect of feeding for an individual with a daily caloric intake of 2500 kcal:
A) 200 kcal/day
B) 250 kcal/day
C) 300 kcal/day
D) 1000 kcal/week
B) 250 kcal/day
According to this, exercise below an intensity (stimulus) threshold will not result in increased fitness:
A) progressive overload
B) individual variance in response
C) specificity
D) reversibility
A) progressive overload
Which of the following breakdowns falls within ACSM recommendations for cardiorespiratory exercise:
A) 3 MET x 30 mins/day x 4 days/week
B) 8 MET x 15 mins/day x 5 days/week
C) 5 MET x 20 mins/day x 3 days/week
D) 6 MET x 10 mins/day x 6 days/week
B) 8 MET x 15 mins/day x 5 days/week
Which of the following is most likely to have a resting metabolic rate (RMR) of ~1600 kcal/day:
A) 29 years old, 80 kg, 170 cm, female
B) 22 years old, 95 kg, 180 cm, male
C) 20 years old, 60 kg, 150 cm, female
D) 33 years old, 85 kg, 180 cm, male
C) 20 years old, 60 kg, 150 cm, female
What are the ACSM recommendations for volume and time for cardio respiratory exercise?
Volume: >500-1000 MET/min/week
Time: 30-60 min/d moderate; 20-60 min/d vigorous or combination of moderate and vigorous
What are the MET amounts for moderate intensity and heavy intensity?
Moderate intensity = 4-5.9 MET
Heavy intensity = 6-7.9 MET
What are the ACSM recommendations regarding intensity during cardiovascular exercise?
Moderate and/or vigorous intensity
What are the ACSM recommendations regarding frequency during cardiovascular exercise?
> = 5d/week moderate; or 3d/week vigorous; or 3-5d/week combination of moderate and vigorous
What are the ACSM recommendations regarding time/volume during resistance training?
Strength: 2-4 sets of 8-12 reps
Endurance: 2-4 sets of 15-20 reps
What are the ACSM recommendations regarding intensity during resistance training?
Strength: 60-70% 1RM (novice and intermediate); 80% 1RM (experienced)
Endurance: <50% 1RM
What are the ACSM recommendations regarding frequency during resistance training?
Major muscle groups trained 2-3 days/week
What are the ACSM recommendations regarding rest during resistance training?
Rest intervals 2-3 minutes between sets of exercise
What are the ACSM recommendations regarding time/volume during flexibility training?
30-60s total stretching time for each flexibility exercise
What are the ACSM recommendations regarding intensity during flexibility training?
Stretch point of feeling tightness or slight discomfort
What are the ACSM recommendations regarding frequency during flexibility training?
> = 2-3 days per week
What are the ACSM recommendations regarding type regarding neuromotor training?
Motor skills (balance, agility, coordination, gait)
Proprioceptive exercises ( tai chi, yoga)
What are the ACSM recommendations regarding time/volume regarding neuromotor training?
Optimal volume is not known
>= 20-30 min/d may be needed
What are the ACSM recommendations regarding intensity regarding neuromotor training?
Effective intensity has not been determined
What are the ACSM recommendations regarding frequency during neuromotor training?
> = 2-3 d/week
