11 ACSM guidelines| 30 QUESTIONS| WITH COMPLETE SOLUTIONS

define muscular fitness? correct answer: combination of functional parameters of muscle strength, endurance, power when are ACSM guidelines most appropriate? what does it not necessarily emphasize? correct answer: to improve overall general fitness muscle development what are the two goals of a health related resistance program accordion to ACSM? correct answer: 1. make ADL's less stressful physiologically 2. prevent chronic diseases and health conditions sic has osteoporosis, type II DM and obesity when does resistance training become especially imp? correct answer: throughout lifespan but especially in older ppl according to ACSM, what is the recommended frequency of resistance training? correct answer: 2-3 days/ wk for major muscle groups 48 hrs rest in between According to ACSM what are the intensity and volume recommendations for muscle strength? correct answer: 40-50%, 10-15 reps (deconditioned) 60-70% (moderate) 80%, 8-12 reps (experienced) For these strength exercises each set should be performed until? why? correct answer: muscle is fatigued NOT muscle failure so that person does not get injured/ too sore how should this be modified for middle age and older and novice exercisers? correct answer: single set 10-15 reps what should the intensity and volume be for resistance based muscular endurance exercises for most adults? correct answer: less than 50% 1RM max 15-25 reps, 1-2 sets per muscle group shorter rest intervals how should endurance exercises be modified for older/deconditioned individuals correct answer: 60-70% 1 RM 10-15 reps, 1-2 sets (more focus on power)