Which One Of The Following Is Recommended By The Acsm When Stretching? (Correct answer)

What are the ACSM guidelines for stretching and flexibility?

  • What are ACSM‘s guidelines for stretching and flexibility? Equal to or greater than 2-3 times per week. Daily stretching is most effective. Stretch to the point of feeling tightness or slight discomfort. Holding a static stretch for 10-30s is recommended for most adults.

What is the type of activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?

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

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What are the ACSM intensity guidelines for muscular conditioning?

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 are the guidelines for stretching?

Use these tips to keep stretching safe:

  • Don’t consider stretching a warmup. You may hurt yourself if you stretch cold muscles.
  • Strive for symmetry.
  • Focus on major muscle groups.
  • Don’t bounce.
  • Hold your stretch.
  • Don’t aim for pain.
  • Make stretches sport specific.
  • Keep up with your stretching.

What are the recommended flexibility and neuromuscular exercise by the ACSM?

Proprioceptive neuromuscular facilitation stretching should be maintained for a six-second contraction, followed by a 10- to 30-second assisted stretch. Ballistic stretching involves repetitive bouncing motions in which the tendon is rapidly stretched and relaxed.

What does the ACSM do?

The American College of Sports Medicine advances and integrates scientific research to provide educational and practical applications of exercise science and sports medicine.

Who recommended physical activity?

should do at least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week. should incorporate vigorous-intensity aerobic activities, as well as those that strengthen muscle and bone, at least 3 days a week.

What are the ACSM recommendations for weight training?

The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for older and frail individuals.

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What is exercise intensity ACSM?

Physical activity guidelines typically present exercise intensity as a percentage of age-related maximum heart rate and categorize these levels as “light,” “moderate,” or “vigorous.” Moderate intensity is defined as 64% to 75% of a person’s maximum heart rate (MHR) and vigorous as 76% to 95% of the MHR.

What are the ACSM guidelines for effective cardiovascular training cardio?

Cardiorespiratory Exercise: Adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30 to 60 minutes of moderate-intensity exercise five days per week or 20 to 60 minutes of vigorous-intensity exercise three days per week.

What are the ACSM guidelines for stretching?

The American College of Sports Medicine (ACSM) recommends holding each stretch for 10 to 30 seconds. For older individuals, holding a stretch for 30 to 60 seconds is recommended for the greatest benefits.

Which of the following reflects the basic ACSM recommendations for stretching exercises?

Which of the following reflects the basic ACSM recommendations for stretching exercises? Hold each stretch for 10-30 seconds, do 2-4 repetitions of each stretch. obtaining normal flexibility in the major joints.

How often does the ACSM recommend you do stretching activities?

The ACSM recommends stretching several times each week to improve range of motion as well as doing 20 to 30 minutes of neuromotor exercises, which should include balancing and coordination exercises in addition to multifaceted activities, such as tai chi and yoga, two or three days per week.

What is flexibility ACSM?

ACSM provides this simple definition of flexibility: “ Flexibility is the ability to move a joint through its complete ROM [range of motion] ” (1). Instead, flexibility exercises should be included as part of an overall exercise program as a proactive way to maintain, or even improve, ROM.

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What is physical fitness ACSM?

Abstract. The American College of Sports Medicine (ACSM) gives the following definition of health-related physical fitness: Physical fitness is defined as a set of attributes that people have or achieve that relates to the ability to perform physical activity.

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

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