ACSM recommendations Flashcards by Alexander Lee | Brainscape

Q

Stretching how many times per week?

How long?

How many reps

A

2-3 times per week

15-60 seconds

4+ reps

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Q

How long do you hold the PNF contraction?

How long is the following stretch?

A

6 second contraction

10-30 second stretch

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Q

How much load for beginner strength training?

Intermediate?

A

60-70% 1RM

80-100% 1RM

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Q

How much volume for beginner strength training?

For advanced?

A

1-3 sets of 8-12 reps

2-6 sets of 1-8 reps

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Q

How long to rest for strength training)

A

2-3 mins for heavier loads

1-2 mins for lighter loads

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Q

How much load for power training?

Volume?

A

30-60% 1RM

1-3 sets of 3-6 reps

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Q

How much load for novice/intermediate hypertrophy

How much for advanced

A

70-85%

70-100%

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Q

How much volume for hypertrophy training for beginners/intermediate?

Advanced?

A

1-3 sets of 8-12 reps

3-6 sets of 1-12 reps

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Q

How much load for endurance training

A

Under 70%

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Q

How much volume for endurance training?

A

2-4 sets of 10-25 reps

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Q

How much rest for endurance training

A

30s-1 minute

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