ACSM Exercise Guidelines
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each of the black spaces below before clicking
on it to display the answer.
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| aerobic fitness Definition | body's ability to supply sufficient oxygen during sustained activity
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| muscular endurance Definition | ability of muscle to sustain work without fatigue
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| muscular strength Definition | muscles ability to exert force
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| flexibility Definition | joints ability to move through full ROM
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| body composition definition | breakdown of amount of bone and muscle (lean body tissue) to faty
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| Body composition Test | skin folds, waist and hip girths
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| body composition improve | prevent: aerobic 150-250 min/wk,
weight loss: at least 150, > 150 modest, max 225-420 min/wk
main: 200-300 min/wk
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| Muscular endurance Test | plan, curl up, push ups
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| Muscular Endurance Improvement | 2-3 d.wk. @ 2 sets/exercise
15-20 reps/set
light - moderate
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| aerobic fitness Test | YMCA cycle ergometer test
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| Aerobic Improvement | Type:continuous major muscle group exercise
FIT: at least moderately 30-60 min/day at least 5 d.wk
FIT: vigorous 20-60 mins at least 3 d.wk
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| Muscular strength Test | hand grip, v ertical jump, standing broad jump
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| Muscular Strength Improvement | 2-3 d.wk 2-4 sets per exercise
8-12 reps/ set
moderate-vigorous
major muscle groups
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| Flexibility Test | sit and reach, should stretch
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| Flexibility Improvement | > or = 2-3 d.wk
hold till slight discomfort 10-30 sec repeat a few times
largest gains when done with every day exercises
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