ACSM 2011 guidelines Flashcards
What is the purpose of the ACSM Position Stand?
To provide guidance to professionals who counsel and prescribe individualized exercise to healthy adults of all ages. These recommendations can be applied to adults with certain chronic diseases or disabilities when evaluated and advised by a health professional. This document updates the scientific evidence published since 1998
What is the primary focus of the recommendations in the Position Stand?
Exercise, which connotes intentional physical activity for improving health and fitness
What are the components of an exercise program?
Cardiorespiratory, resistance, flexibility, and neuromotor exercise training.
What are the recommendations for frequency of cardiorespiratory exercise?
At least 5 days a week of moderate exercise or at least 3 days a week of vigorous exercise, or a combination of moderate and vigorous exercise 3-5 days per week
What are the recommendations for intensity of cardiorespiratory exercise?
Moderate and/or vigorous intensity is recommended for most adults. Light-to-moderate intensity exercise may be beneficial for deconditioned persons.
What are the recommendations for time/duration of cardiorespiratory exercise?
30-60 minutes (150 minutes per week) of purposeful moderate exercise, or 20-60 minutes (75 minutes per week) of vigorous exercise, or a combination of moderate and vigorous exercise per day is recommended for most adults. At least 20 minutes of exercise can be beneficial, especially in previously sedentary persons
What type of cardiorespiratory exercise is recommended?
Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature
What is the target volume of cardiorespiratory exercise?
A target volume of 500-1000 MET-minutes per week is recommended. Increasing pedometer step counts by at least 2000 steps per day to reach a daily step count of at least 7000 steps per day is beneficial. Exercising below these volumes may still be beneficial for persons unable or unwilling to reach this amount of exercise.
What are the recommendations for pattern of cardiorespiratory exercise?
Exercise may be performed in one continuous session per day or in multiple sessions of at least 10 minutes to accumulate the desired duration and volume of exercise per day. Exercise bouts of less than 10 minutes may yield favorable adaptations in very deconditioned individuals. Interval training can be effective in adults
What are the recommendations for progression of cardiorespiratory exercise?
A gradual progression of exercise volume by adjusting exercise duration, frequency, and/or intensity is reasonable until the desired exercise goal (maintenance) is attained. This approach may enhance adherence and reduce risks of musculoskeletal injury and adverse CHD events.
What are the recommendations for frequency of resistance exercise?
Each major muscle group should be trained on 2-3 days per week.
What are the recommendations for intensity of resistance exercise?
◦ 60%-70% of the 1RM (moderate to hard intensity) for novice to intermediate exercisers to improve strength.
◦ At least 80% of the 1RM (hard to very hard intensity) for experienced strength trainers to improve strength.
◦ 40%-50% of the 1RM (very light to light intensity) for older persons beginning exercise to improve strength.
◦ 40%-50% of the 1RM (very light to light intensity) may be beneficial for improving strength in sedentary persons beginning a resistance training program.
◦ Less than 50% of the 1RM (light to moderate intensity) to improve muscular endurance.
◦ 20%-50% of the 1RM in older adults to improve power
What are the recommendations for type of resistance exercise?
Resistance exercises involving each major muscle group are recommended. A variety of exercise equipment and/or body weight can be used to perform these exercises
What are the recommendations for repetitions of resistance exercise?
◦ 8-12 repetitions are recommended to improve strength and power in most adults.
◦ 10-15 repetitions is effective in improving strength in middle aged and older persons starting exercise.
◦ 15-20 repetitions are recommended to improve muscular endurance
What are the recommendations for sets of resistance exercise?
◦ Two to four sets are recommended for most adults to improve strength and power.
◦ A single set of resistance exercise can be effective especially among older and novice exercisers.
◦ At least 2 sets are effective in improving muscular endurance.
What are the recommendations for pattern of resistance exercise?
Rest intervals of 2-3 minutes between each set of repetitions are effective. A rest of at least 48 hours between sessions for any single muscle group is recommended.
What are the recommendations for progression of resistance exercise?
A gradual progression of greater resistance, and/or more repetitions per set, and/or increasing frequency is recommended.
What are the recommendations for type of flexibility exercise?
A series of flexibility exercises for each of the major muscle-tendon units is recommended. Static flexibility (active or passive), dynamic flexibility, ballistic flexibility, and PNF are each effective.
What are the recommendations for volume of flexibility exercise?
A reasonable target is to perform 60 seconds of total stretching time for each flexibility exercise
What are the recommendations for pattern of flexibility exercise?
Repetition of each flexibility exercise two to four times is recommended. Flexibility exercise is most effective when the muscle is warmed through light to moderate aerobic activity or passively through external methods such as moist heat packs or hot baths
What are the recommendations for frequency of neuromotor exercise training?
At least 2-3 days per week is recommended
What are the recommendations for time/duration of neuromotor exercise?
At least 20-30 minutes may be needed
What type of neuromotor exercise is recommended?
Exercises involving motor skills (e.g., balance, agility, coordination, and gait), proprioceptive exercise training, and multifaceted activities (e.g., tai ji and yoga) are recommended for older persons to improve and maintain physical function and reduce falls in those at risk for falling
What is the definition of ‘physical activity’?
Any bodily movement produced by the contraction of skeletal muscle that results in a substantial increase in energy expenditure
What is the definition of ‘exercise’?
A type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness.
What is the definition of ‘physical fitness’?
A set of attributes or characteristics that individuals have or achieve that relates to their ability to perform physical activity
Define ‘MET’.
An index of energy expenditure. The ratio of the rate of energy expended during an activity to the rate of energy expended at rest. 1 MET is equal to an oxygen uptake of 3.5 mL·kg-1·min-1
Define ‘MET-minutes’
An index of energy expenditure that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities. Calculated as the product of the number of METs associated with one or more physical activities and the number of minutes the activities were performed.
Define ‘sedentary behavior’
Activity that involves little or no movement or physical activity, having an energy expenditure of about 1-1.5 METs. Examples are sitting, watching television, playing video games, and using a computer
What volume of physical activity is needed to improve health and cardiorespiratory fitness?
An energy expenditure of approximately 1000 kcal per week of moderate-intensity physical activity (or about 150 minutes per week) is associated with lower rates of CVD and premature mortality. This is equivalent to an intensity of about 3-5.9 METs (for people weighing approximately 68-91 kg) and 10 MET-hours per week.
What are the recommendations for sedentary behavior?
Reducing total time spent in sedentary pursuits and interspersing short bouts of physical activity and standing between periods of sedentary activity should be a goal for all adults, irrespective of their exercise habits
What are the classifications of exercise intensity?
Light, Moderate, Vigorous, Near-maximal to maximal.
What are the methods of estimating relative exercise intensity during cardiorespiratory exercise?
%VO2max, %HRmax, HRR, VO2R, %METmax.
What are the recommendations for pre-exercise screening?
Screening for and educating about the forewarning signs or symptoms of CVD events may reduce the risks of serious untoward events.
What are the key components of muscular fitness?
Strength, endurance, and power
What is the effect of exercise training on cardiorespiratory fitness?
Exercise of recommended intensity, duration, and frequency results in improvements in cardiorespiratory fitness. A plateau in the training effect occurs, whereby additional increases in exercise volume result in little or no additional improvements in VO2max
What is the recommendation for exercise progression?
A gradual progression of exercise volume by adjusting duration, frequency, and/or intensity is reasonable until the desired exercise goal (maintenance) is attained.
What are some considerations for exercise intensity?
Either moderate- or vigorous-intensity exercise can be undertaken to meet current exercise recommendations, provided the criterion for total volume of energy expended is satisfied. Exercise intensity is an important determinant of the physiological responses to exercise training
What should be considered regarding the pattern of exercise?
Moderate-intensity physical activity may be accumulated in bouts of at least 10 minutes each to attain the daily goal
What are the benefits of interval training?
Short-term interval training has resulted in similar or greater improvements in cardiorespiratory fitness and cardiometabolic biomarkers compared with single-intensity exercise in healthy adults and persons with metabolic, cardiac, or pulmonary disease
How is exercise intensity estimated?
Measured or estimated measures of absolute exercise intensity include caloric expenditure, absolute oxygen uptake, and METs. For individual exercise prescription, a relative measure of intensity is more appropriate
What are the recommendations for resistance exercise?
Each major muscle group should be trained on 2–3 days per week. Two to four sets are the recommended for most adults to improve strength and power.
What are the different types of stretching exercises?
Ballistic, Dynamic, Static (active or passive), and PNF
How can measures of perceived exertion be used?
Instruments that measure perceived effort and the pleasantness of exercise can be used to modulate or refine the prescribed exercise intensity of both cardiorespiratory and resistance exercise
What is the effect of stopping or reducing physical conditioning?
Training-induced cardiorespiratory, metabolic, musculoskeletal, and neuromotor adaptations are reversed to varying degrees over time.
How can exercise adoption and maintenance be improved?
Individualized, tailored behavioral programs can enhance the adoption and short-term adherence to exercise. Focusing on individual preferences and enjoyment and incorporating health behavior theory and behavior change strategies into exercise counseling and programs can enhance adoption and short-term maintenance of regular exercise
What are the recommendations for reducing CVD risk during exercise?
Careful evaluation of exercisers for warning signs and symptoms, and informing both novice and regular exercisers about common signs and symptoms of CHD disease and how to respond to them may reduce the risk of untoward CHD events.
What is the definition of physical function?
The capacity of an individual to carry out the physical activities of daily living. Physical function reflects motor function and control, physical fitness, and habitual physical activity and is an independent predictor of functional independence, disability, morbidity, and mortality
What are the recommendations for those with health conditions or disabilities?
Adults, especially novice exercisers and persons with health conditions or disabilities, can benefit from consultation with a well-trained fitness professional
