ACSM Guidelines

Question 1

Exercise Framework
FITT-VPP

Answer 1

Frequency
Intensity
Time
Type
Volume
Pattern
Progression

Question 2

Cardiovascular exercise

Answer 2

F - 5 d/wk moderate OR 3 d/wk vigorous (3-5 combination)
I - Moderate / vigorous
T - 30-60 min/d moderate OR 20-60 min/d vigorous
T - regular, involving all major muscle groups
V - 500-1000 MET/min/wk
P - Continuous or multiple sessions /d (>10min)
P - Gradual

Question 3

Resistance exercise

Answer 3

F - Ea/mjr muscle group 2-3 d/wk
I - 60-70% of the 1RM (mod-hard)
T - Not specific
T - Involving ea/mjr muscle group
V - 2-4 sets of 8-12 reps
P - Rest of 48 h btw sessions
P - Gradual of greater resistance/ more reps/set or Inc. frequency

Question 4

Flexibility exercise

Answer 4

F - 2-3 d/wk
I - Tightness or slight discomfort point
T - 10-30s holds
T - Major muscle-tendon units
V - 60s stretching time
P - 2-4 reps
P - N/D

Question 5

Neuromotor exercise

Answer 5

F - 2-3d/wk
I - N/D
T - 20-30 min/d
T - Motor skills, proprioceptive training, and multifaceted activities
V - N/D
P - N/D
P - N/D

Question 6

10 Movement Variables

Answer 6

1. Action
2. Environment
3. Position
4. Driver
5. Direction
6. Height
7. Distance
8. Load
9. Rate
10. Duration

Question 7

Action

Answer 7

the movement or exercise

Question 8

Environment

Answer 8

the conditions in which the action is performed

Question 9

Position

Answer 9

the placement or location where the action is performed

Question 10

Driver

Answer 10

the part of the body that receives power and transmits motion to other parts of the body

Question 11

Direction

Answer 11

a point to or from which the action is moving; plane of motion to describe the action

Question 12

Distance

Answer 12

amount of space between two points; the horizontal coordinate or description of the action

Question 13

Load

Answer 13

the amount of work performed

Question 14

Rate

Answer 14

the speed with which the action is performed

Question 15

Duration

Answer 15

the amount; time, sets, reps