Chapter 11: Programming for the Healthy Adult

Question 1

Up to the 1950’s what was the primary emphasis of an exercise program?

Answer 1

Improvement of muscular strength

Question 2

What was the primary emphasis of an exercise program from the 1970’s - 1980’s?

Answer 2

Improvement of aerobic fitness

Question 3

In the 1990’s, ACSM recommended 3 sets of exercise programming standards. What are they?

Answer 3

1. Develop, maintain fitness, body composition: 50-85% VO2 max, 20-60 min, 3-5 days/week
2. Activity that may enhance health without a major impact on fitness: 40-85%, 15-60 min, 3-5 days/week
3. Emphasize the important health benefits of moderate physical activity: moderate intensity, 30+ min, daily

Question 4

What are the four steps to establishing an exercise program?

Answer 4

Step 1 - medical/health screening
Step 2 - physical fitness testing
Step 3 - selection of the aerobic exercise mode
Step 4 - designing an exercise program for total fitness