ACSM Benefits:
- Decrease risk heart disease
- Decreasing BP
- Improving cholesterol
ACSM Guidelines:
- Two non-concecutive days/weekly
- One set of 8-12 reps for healthy adults
- 8-10 major exercises targeting major muscle groups
- Frequency: novice 2-3 days/ week, intermediate 3 days/week; advanced 4-6 days/week
Specific trainable characteristics include:
- Strength
- Power
- Hypertrophy
- Endurance
Muscular strength:
- Ability of a muscle or muscle group to exert a maximal external force
- Load: 60-80% 1ROM novice to intermediate
- 80-100% for advanced
- Volume 1-3 sets of 8-12 reps for intermediate
- 1-8 reps for advanced
- Rest period: 2-3 mins for higher intense exercise with heavier loads,
- 1-2 mins for lower intense with lighter loads
- Increase 2-10% load when individual can perform 3 sets of 12 reps
- Freq: 2-3 x weekly
- Minimum program length 6 weeks
Muscular power:
- defined as the optimal amount of work performed for a given time period
- 0-60% of 1 RM should be used for 3-6 reps, 1-3 sets per exercise
- Rest period 2-3 mins for higher loads and 1-2 mins between light loads
Muscular Hypertrophy
- Enhancing muscle size
- Load 70-85% 1RM novice – intermediate
- 70-100% for advanced
- Volume 1-3 sets of 8-12 reps novice to intermediate
- 3-6 sets of 1-12 reps for advanced
- Rest period 2-3mins for higher load; 1-2 mins for light loads
Muscular Endurance
- Ability of the muscle or muscle group to repeatedly exert submaximal resistance
- Load: < 70% 1RM
- Volume 2-4 sets of 10-25reps
- Rest: 30 seconds to 1 min between each set
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