ACSM Resistance Training Guidelines

Question 1

ACSM Guidelines - Frequency

Answer 1

2-3 days a week (total body). 8-12 times a week to get all 6 muscle groups in

Question 2

ACSM Guidelines - Rest between workouts

Answer 2

48h for same muscle group, due to muscle protein synthesis

Question 3

ACSM Guidelines - Type

Answer 3

multi joint compound one muscle group, single-joint major muscles and core strength

Question 4

ACSM Guidelines - Sets

Answer 4

2-4 sets per muscle group

Question 5

ACSM Guidelines - Rest between sets

Answer 5

2-3 minutes

Question 6

ACSM Guidelines - Rep ranges

Answer 6

8-12 (strength & mass) reps up to 15-25 (Muscular endurance)

Question 7

ACSM Guidelines - Load

Answer 7

60-80%

Question 8

ACSM Guidelines - technique

Answer 8

full ROM, no valsalva

Question 9

ACSM Guidelines - Progression

Answer 9

gradual - greater resistance, reps per set or frequency

Question 10

Metabolic energy system

Answer 10

glycolysis

Question 11

Neural energy system

Answer 11

CP