MuscularFitness

MuscularFitness - ACSM Guidelines Resistance-Training...

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ACSM Guidelines Resistance-Training Program Design For general muscular fitness development for your general healthy adult population improving health and fitness. Goals to: Make daily living activities less physiologically stressful; Effectively manage, attenuate and prevent chronic diseases.
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Health Benefits of Resistance Training Improve performance of daily acts of living with less physiological stress. Maintenance of functional independence. Decrease risk of bone mineral loss. Maintenance of lean body mass. Decrease risk of low back pain.
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Muscular Fitness is based on: Muscular Strength Maximal amount of force a muscle can generate. Muscular Endurance Ability of a muscle to make repeated contractions or to sustain one contraction.
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Assessment Details Assessment of MF should include tests of (1) MS and (2) ME in order to identify: Weaknesses, and muscular imbalances. Results can be then be used: To design an individual exercise program. As a baseline for which all future results can be compared to. Comparison of future results to baseline results can be used: to show whether he/she is improving (great way to
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Tests of Muscular Fitness Muscular Strength 1-RM Isometric Tests Muscular Endurance Push-ups Curl-ups
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Assessment Details Note: The subject must be familiar with the test. Ideally, have them go through a practice test, and then bring them back on a different day for the actual test. Requires: 5 to 10 minute general warm-up, aerobic, light stretching, and
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ACSM guidelines Equipment Free weights, machines, bands… Focus: train each major muscle group i.e., chest, shoulders, upper and lower back, abdomen, hips and legs Frequency recommended for ALL adults! 2-3 days per week; 48 hrs rest between sessions involving same muscle groups (split or whole routine)
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ACSM guidelines Types and sequencing of exercises All programs should include 8-10 multijoint or compound exercises that involve more than one muscle group. Be able to name exercises Followed by single joint exercises targeting major muscle groups. Be able to name exercises To avoid imbalances train both agonists and antagonists muscle groups
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ACSM guidelines “volume” Volume (repetitions and sets) Each muscle group should be trained for a total of two to four sets. (four sets is more effective than two sets Sets can be completed with the same exercise or different exercises effecting same muscle group. Note: the novice will benefit from a single set; in addition the bottom line is you must design a program your individual client will adhere to for the long-term.
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ACSM guidelines “volume” continued Intensity and number of repetitions are inversely related…in other words, the greater the resistance, the fewer number of reps needed to be completed. Based on goal:
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This note was uploaded on 11/15/2011 for the course ESS 4317 taught by Professor Staff during the Fall '11 term at Texas State.

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MuscularFitness - ACSM Guidelines Resistance-Training...

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