ACSM guidelines for resistance training Flashcards
muscular fitness
combo of functional parameters of muscle strength, endurance, power
what is the recommended frequency of resistance training
2-3 days/week, 48 hours separating sessions for same muscle groups
for the general adult population, what are the intensity and volume recommendations for muscular strength?
60-70% 1 RM, 2-4 sets, 8-12, 2-3 minute rest intervals
for the general adult population, what are the intensity and volume recommendations for muscular endurance?
less than 50% of 1RM, 1-2 sets, 15-25 reps, short rest intervals
for the older adult/deconditioned pop, what are the intensity and volume recommendations for muscular fitness?
60-70% 1RM, 1-2 sets, 10-15 reps, can reduce to 40-50% 1Rm for sedentary
how long should you train for effectiveess
no specific duration
what types of resistance exercises should be used
multi joint or compound exercises preferred, can do single joint, weight stack, resist. bands, body weight, bars
what are ways to progressively overload the muscles
increase resistance, reps, sets, frequency
what is the purpose of functional fitness training (neuromotor exercise)
improve balance, agility, strength, reduce risk of falls and fear of falling
list the parameters for neuromotor exercise
2-3days/week, 20-30 min duration, total of greater than 60 min/week, yoga, tai chi
what are some appropriate activities for neuromotor training
yoga, tai chi, agilitiy ladder, walking combos, dancing , stability ball, proprioceptive fx circuits
what are the five basic principles of resistance exercise?
progressive overload specificity of training said principle periodization of training prioritization of training
progressive overload
muscle must be challanged to perform at level greater than it is accustomed
specificity of training
training specific to motor units that are activated
SAID principle
extension of specificity
