How do you cite the ACSM guidelines for exercise testing 10th edition?
ACSM’s guidelines for exercise testing and prescription (Tenth edition.). Philadelphia: Wolters Kluwer. American College of Sports Medicine,, et al.
What are ACSM workout guidelines?
ACSM Issues New Guidelines on Exercise Quality, Quantity
- Cardiorespiratory Exercise: Adults should get at least 150 minutes of moderate-intensity exercise per week. …
- Resistance Exercise: Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
What are the ACSM recommendations for initial intensity and duration of exercise?
ACSM recommends 20 to 60 minutes of continuous aerobic activity. Initial goals should be set reasonably so that patients can reach preset goals with exercise sessions of moderate duration (20 to 30 minutes). For severely deconditioned patients, multiple sessions of short duration (-10 minutes) may be necessary.
What is the ACSM recommendation for stretching exercises?
The American College of Sports Medicine (ACSM) recommends holding each stretch for 10 to 30 seconds. For older individuals, holding a stretch for 30 to 60 seconds is recommended for the greatest benefits.
What does ACSM stand for?
The American College of Sports Medicine
What are the ACSM guidelines for aerobic exercise?
To maintain cardiorespiratory fitness and weight control, the recommendations state that aerobic exercise should be performed three to five days a week for 20 to 60 minutes at an intensity that achieves 55 to 90 percent of the maximum heart rate and 40 to 85 percent of the maximum oxygen uptake reserve.
How do you calculate vo2 Reserve?
This was calculated using the following equation: 50%VO2 = (VO2max – 3.5mL/kg/min) • 50% + 3.5mL/kg/min. Once 50%VO2 was calculated, exercise intensity was determined using a speed of 3 mph (80.4m/min) with varying degrees of incline, using the following equation: 50%VO2 = (.
What is ACSM certification?
The ACSM Certified Personal Trainer (ACSM-CPT) is qualified to plan and implement exercise programs for healthy individuals or those who have medical clearance to exercise.
What are the general guidelines for intensity of exercise?
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of …
What are the 4 training principles?
In order to get the maximum out of your training you need to apply the four key principles of training – specificity, progression, overload and individualisation – to what you do.
What are the basic elements of an exercise session?
A complete fitness and exercise program should incorporate three basic components: Endurance (Aerobic), Flexibility, and Strength. Each of these components has specific guidelines, which govern their effectiveness.24 мая 2010 г.
How often does the ACSM recommend you do stretching activities?
The ACSM recommends stretching several times each week to improve range of motion as well as doing 20 to 30 minutes of neuromotor exercises, which should include balancing and coordination exercises in addition to multifaceted activities, such as tai chi and yoga, two or three days per week.
How long should you hold a stretch?
Between 10 seconds to 3 minutes
It’s fine to ease your way into it. According to Joely Franklin, a Level 3 personal trainer and sports therapist, “If you can bear it, even though it may be a bit uncomfortable, go ahead and hold the stretch for 45 seconds to a minute.”