Which type of physical activities are recommended by the ACSM for developing and maintaining fitness quizlet?

vigorous intensity aerobic activity for a minimum of 20 min. on three days a week also combination of moderate and vigorous intensity activity can be performed to meet this recommendations.

What is physical fitness ACSM?

Physical fitness has been defined in several ways, but the generally accepted definition is the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies ( 76 ).

What is aerobic exercise ACSM?

The American College of Sports Medicine (ACSM) defines aerobic exercise as any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature [10]. Examples of aerobic exercise include cycling, dancing, hiking, jogging/long distance running, swimming and walking.

What does the ACSM recommend volume and intensity of resistance training for apparently healthy adults?

The ACSM recommends that most adults engage in moderate -intensity cardiorespiratory exercise training for ≥30 min·d on ≥5 d·wk for a total of ≥150 min·wk, vigorous-intensity cardiorespiratory exercise training for ≥20 min·d on ≥3 d·wk (≥75 min·wk), or a combination of moderate- and vigorous-intensity exercise to

What is the best plan to improve your muscular strength?

Exercise to Improve Strength and Definition The best way to build muscle strength is to participate in a program of resistance training. Some people call it strength training or “weightlifting.” But you don’t have to lift weights to improve your muscles.

What factor is negatively associated with physical activity?

Factors negatively associated with adult physical activity include: Advancing age. Low income. Lack of time.

What are the ACSM guidelines for exercise?

ACSM exercise guidelines, better known as physical activity guidelines, state that all healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.

Is a skill related component of physical fitness?

Skill-related fitness is broken down into six different components; agility, speed, power, balance, coordination, reaction time. These skill-related components are movements that are necessary for an individual to successfully demonstrate a variety of motor skills and movement patterns.

What does the ACSM do?

ACSM is dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine – in short, ACSM certified professionals strive to help people live longer, healthier lives, which means keeping up with the latest research, the newest

What are the ACSM guidelines for aerobic exercise?

ACSM and CDC recommendations state that: All healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.

What is better anaerobic or aerobic exercise?

The key to getting the best results is to have a workout that incorporates both. Aerobic exercise increases your endurance and cardiac health while anaerobic exercise will not only help you burn fat but also help you gain lean muscle mass.

When should I stop working out with ACSM?

If at any time you develop a sign or symptom of cardiovascular, metabolic or kidney disease, discontinue exercise and seek a doctor’s clearance right away. Then, after getting medical clearance, you may continue your moderate intensity exercise program and gradually progress your effort.

What are the general physical activity guidelines for adults for both aerobic training and resistance training?

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 is the ACSM resistance training recommendation for older adults?

Resistance training preserves muscle strength and physical functioning in older adults. To promote and maintain health, older adults should aim for at least 150 minutes of moderate-intensity aerobic activity and two or more days of resistance training per week.

How often should you stretch ACSM?

Flexibility Exercise: Adults should do flexibility exercises at least two or three days each week to improve range of motion. Each stretch should be held for 10 to 30 seconds, to the point of tightness or slight discomfort. Repeat each stretch two to four times, accumulating 60 seconds per stretch.