ACSM Fitness Guidelines

• Understanding Physical Activity and Exercise is the focus of Chapter 1.

Key Reasons to Become an ACSM Exercise Physiologist

• Credibility and Reputation: ACSM is considered a leading organization in exercise science. ACSM Certification signifies a high level of knowledge and professionalism.
• Broader Career Opportunities: Certification allows work with diverse clients, from healthy individuals to those with chronic diseases needing medically supervised programs.
• Clinical Potential: With additional training, one can become a Clinical Exercise Physiologist (CEP), working directly with patients in healthcare settings.
• Evidence-Based Practice: ACSM certifications are based on the latest scientific research, ensuring safe and effective exercise programs.
• Career Advancement: Certification can enhance earning potential and open doors to leadership roles within the fitness industry.
• Continuing Education: ACSM provides ongoing learning opportunities to stay updated on the latest exercise science advancements.
• Community and Networking: Access to a network of certified professionals through the ACSM community.

Physical Activity Defined

• Physical activity is an umbrella term that encompasses many different behaviors.
• Exercise is one form of physical activity.
• Other forms of physical activity include:
• Recreation
• Transport
• Occupation
• Household

Physical Activity Considerations

• Static or Isometric Contractions: Physical activity without change in joint angle.
• Dynamic or Isotonic Contractions: Physical activity with a change in joint angle.
• Aerobic Energy Expenditure: Physical activity requires oxygen.
• Anaerobic Energy Expenditure: Physical activity is oxygen independent.
• Both aerobic and anaerobic energy pathways occur within physical activity, and their contribution varies based on exercise intensity.

Defining Physical Fitness

• Physical fitness is a set of attributes that people have or achieve related to the ability to perform physical activity.
• Both relate to the ability to perform physical activity
• Health-Related Fitness elements consist of the following:
• Body Composition
• Cardiorespiratory Endurance
• Muscular Strength/Endurance
• Flexibility
• Skill-Related Fitness elements consist of the following:
• Agility
• Coordination
• Reaction time
• Balance
• Speed
• Power

Development of Exercise Physiology

• It has long been known that physical fitness and activity are important.
• Socrates: Said that no man has the right to be an amateur in the matter of physical training.
• Exercise Physiology grew out of physical education and health.
• Harvard Fatigue Lab: A key center of exercise physiology research in the 1920s.
• 1995 Joint Position Statement: Signified importance

What is ACSM?

• The American College of Sports Medicine (ACSM) was founded in 1954.
• ACSM is a collection of researchers, practitioners, and educators.
• ACSM offers multiple certifications, such as the Certified Exercise Physiologist (ACSM-EP).
• One can be well prepared after completing this course.
• A Bachelor's Degree & CPR certification are needed for an ACSM Certification.
• The prices of ACSM Memberships is approximately $350.

ACSM Recommendations:

• Aerobic Exercise Recommendations for Adults.
• Moderate intensity: 30+ minutes, 5 days/week.
• Vigorous intensity: 25+ minutes, 3 days/week.
• Resistance Exercise Recommendations for Adults.
• Minimum of moderate or greater intensity exercises, involving all major muscle groups, 2+ days/week.
• Specific details related to the frequency, repetitions, and number of exercises are also available.

Physical Activity Guidelines

• Preschool-age children (ages 3-5) should be physically active throughout the day to enhance growth and development.
• Adult caregivers of preschool-age children should encourage active play that includes a variety of activity types.
• It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
• For Children and adolescents ages 6-17, do 60 min (1h) or more of moderate to vigorous PA daily:
• Aerobic Activity:
  • Most of the 60 min or more per day should be either moderate- or vigorous-intensity aerobic PA and should include vigorous-intensity PA on at least 3 days per week.
• Muscle-strengthening:
  • As part of their 60 min or more of daily PA, children and adolescents should include muscle-strengthening PA on at least 3 days per week.
• Bone-strengthening:
  • As part of their 60 min or more of daily PA, children and adolescents should include bone-strengthening PA on at least 3 days per week.
• Move more and sit less throughout the day.
  • Some PA is better than none. Adults who sit less and do any amount of moderate to vigorous PA gain some health benefits.
• For substantial health benefits, adults should do at least 150 min to 300 min a week of moderate intensity.
  • Or 75 min to 150 min a week of vigorous-intensity aerobic PA.
  • Or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
  • Preferably, aerobic activity should be spread throughout the week.
• Additional health benefits are gained by engaging in PA beyond the equivalent of 300 min a week of moderate-intensity PA.
• Adults should also do muscle-strengthening activities of moderate or greater intensity that involve major muscle groups on 2 or more days a week because these activities provide additional health benefits.
• The key guidelines for adults also apply to older adults.
• As part of their weekly PA, older adults should do multicomponent PA that include balance training as well as aerobic and muscle-strengthening activities.
• Older adults should determine their level of effort for PA relative to their level of fitness.
• Older adults with chronic conditions should understand whether and how their conditions affect their ability to engage in regular PA safely.
• When older adults cannot do 150 min of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
• Women should do at least 150 min of moderate-intensity aerobic activity a week during pregnancy and the postpartum period.
• Preferably, aerobic activity should be spread throughout the week.
• Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.
• Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy.
• Women who are pregnant can consult their health care provider about whether or how to adjust their PA during pregnancy and after the baby is born.
• Women should gradually increase to at least 150 min of moderate-intensity aerobic activity spread throughout the week during pregnancy and the postpartum period once medically cleared for PA.
• Adults with chronic conditions or disabilities, who are able, should do at least 150 to 300 min a week of moderate-intensity.
  • Or 75 min to 150 min a week of vigorous-intensity aerobic PA.
  • Or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
  • Preferably, aerobic activity should be spread throughout the week.
• Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week.
• These activities provide additional health benefits.
• When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular PA according to their abilities and should avoid inactivity.
• Adults with chronic conditions or symptoms should be under the care of a health care provider.
• People with chronic conditions can consult a health care professional or PA specialist about the types and amounts of activity appropriate for their abilities and chronic conditions.

Additional Considerations

• Despite recommendations, people are doing poorly
• Quantification of leisure time PA has grown considerably and utilizes various methodologies.
• Self-report methods: NHANES, BRFSS, etc.
• Objective methods: pedometers, accelerometers, etc.
• Americans of all ages are not meeting the daily recommended amounts of PA.
• Lack of PA coincides with the current epidemic of obesity

Importance of Early Physical Activity

• Incorporating physical activity from an early age is beneficial for preventing chronic disease in adulthood.
• Physical activity during childhood decreases metabolic risk factors for type 2 diabetes.
• Gains in bone mineral density developed during childhood physical activity help prevent osteoporosis in adult years.

General Benefits of Movement

• Increased energy expenditure through physical activity is associated with a multitude of benefits:
• Weight loss & Weight control
• Reduced risk for type 2 diabetes, CVD, hypertension, certain cancers, and all-cause mortality.
• Brain Health
• Musculoskeletal Health

Physical Activity Related Health Benefits For Individuals With A Chronic Condition

• Breast Cancer: Reduced risk of all-cause and breast cancer mortality
• Colorectal Cancer: Reduced risk of all-cause and colorectal cancer mortality
• Prostate Cancer: Reduced risk of prostate cancer mortality
• Osteoarthritis: Decreased pain
• Hypertension:
  • Improved function and quality of life.
  • Reduced risk of progression of cardiovascular disease
• Type 2 Diabetes: Reduced risk of cardiovascular mortality.
• Reduced progression of disease indicators.
• Recent Hip Fracture: Improved walking, balance, and activities of daily living
• Frailty: Improved walking, balance, and activities of daily living
• Stroke: Improved walking, physical fitness, functional independence
• Spinal Cord Injury: Improved physical fitness
• Dementia: Improved walking and wheel chair skills
• Multiple Sclerosis:
  • Improved cognition
  • Improved walking
• Parkinson's Disease: Improved strength and physical fitness
• Schizophrenia: Improved quality of life and cognition
• Attention Deficit Hyperactivity Disorder: Improved cognition

Exercising Safely

• The EP-C must consider client or patient health risk when recommending PA.
• Most inactive or symptom-free individuals can safely begin a low-to-moderate intensity PA program without baseline testing or prior medical clearance.
• An EP-C that is responsible for supervising vigorous-intensity PA program should:
• Be current on basic &/or advanced life support training.
• Has an awareness of the signs and symptoms of CVD.
• Sudden cardiac death related to moderate intensity exercise is quite rare.
• For young individuals ( <30 years), the most common causes of sudden cardiac death are congenital and hereditary abnormalities.
• Risk of sudden cardiac death is disproportionately higher in sedentary individuals performing infrequent exercise.

Musculoskeletal Injuries

• Highest risk is associated with activities that are weightbearing or involve repetitive motion and team/contact sports.
• Individuals previously injured from exercise are at higher risk for re-injury.
• The benefits of exercise far outweigh the risks.

Questions about fitness guidelines from the American College of Sports Medicine (ACSM). Covers exercise frequency, health outcomes, benefits of physical activity from an early age, aerobic and resistance exercise recommendations, and muscle contractions during workouts.