ExRx for resistance training

These flashcards cover key concepts and recommendations from the ACSM guidelines on resistance exercise prescription, focusing on frequency, intensity, volume, and safety precautions.

What is the primary focus of health-related resistance training?

To make activities of daily living less stressful and help prevent chronic diseases.

How many days per week is resistance exercise recommended according to the FITT-VP Principle?

2 to 3 days per week.

What intensity range is recommended for most individuals engaging in resistance exercise?

Approximately 60 to 80% of 1-RM.

What is the recommended volume of exercise for resistance training?

2 to 4 sets for each muscle group.

What is the recommended total training time for resistance exercise?

30 to 60 minutes.

What muscles should you target

All major muscle groups

What principle should be applied to progress resistance training?

The overload principle.

How often should specific muscle groups be exercised for optimal results?

2 to 3 days per week with 48 hours of rest in between.

For most healthy individuals, what is the recommended number of repetitions to improve muscular strength?

8 to 12

For most healthy individuals, what is the recommended number of repetitions to improve muscular endurance?

10-25

For most older and deconditioned individuals, what is the recommended number of repetitions to improve muscular strength?

10-15

For healthy individuals what is the recommended intensity to improve muscular strength

60-80% 1RM

For healthy individuals what is the recommended intensity to improve muscular endurance

No greater than 50% of 1RM

For de-conditioned individuals what is the recommended intensity for resistance training

40-50% 1RM

What is the recommended maximum total training time per day to reduce the risk of injury?

1 hour.

What type of training is not recommended due to injury risks?

Resistance training composed of exclusively eccentric contractions or at very high intensity approaching 100% of 1-RM