ACSM Recommendations
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Questions and Answers

Which of the following is the recommended duration for moderate intensity aerobic activity per week?

  • 60 minutes
  • 30 minutes (correct)
  • 20 minutes
  • 40 minutes

    • What is the minimum percentage of reserve (VO2max HR) for vigorous intensity aerobic activity?

  • 60% (correct)
  • 40%
  • 50%
  • 70%

    • How many times per week is muscular strength and endurance training recommended?

  • 2 times (correct)
  • 3 times
  • 1 time
  • 4 times

    • What are the additional benefits of engaging in more than 300 minutes per week of moderate intensity aerobic activity?

    <p>Improved glucose control</p> Signup and view all the answers

    What is the mortality rate in facilities not equipped to manage cardiac arrest compared to those that are equipped?

    <p>6 times higher</p> Signup and view all the answers

    What is the body mass index (BMI) range for individuals classified as overweight?

    <p>25-29.9</p> Signup and view all the answers

    What is the classification for individuals with a BMI greater than 40?

    <p>Morbidly obese</p> Signup and view all the answers

    According to the text, what is the recommended percentage of 1 repetition maximum (1 RM) for a novice/intermediate individual during resistance training?

    <p>60-70%</p> Signup and view all the answers

    According to the text, what is the recommended number of sets for muscle strength training for an advanced individual?

    <p>3-6 sets</p> Signup and view all the answers

    According to the text, what is the recommended rest period between exercises for primary exercises during resistance training?

    <p>2-3 min</p> Signup and view all the answers

    According to the text, what is the functional unit of muscle contraction?

    <p>Sacromere</p> Signup and view all the answers

    According to the text, what happens to the Z-band, A-band, H-zone, and I-band during sarcomere shortening?

    <p>Z-band gets closer, A-band stays the same, H-zone and I-band get smaller</p> Signup and view all the answers

    According to the text, what is the force production of Type llx muscle fibers?

    <p>High</p> Signup and view all the answers

    According to the text, what is the formula for calculating 1 repetition maximum (1 RM) for a trained individual?

    <p>1-RM(kg) = 1.172 x 7 to 10-RM(kg) – 7.704</p> Signup and view all the answers

    Which equation represents the calculation of MET (Metabolic Equivalent)?

    <p>MET = 3.5 ext{ ml/kg/min}</p> Signup and view all the answers

    What is the equation for calculating VO2reserve?

    <p>VO2reserve = (VO2max - VO2rest)/VO2reserve</p> Signup and view all the answers

    What is the equation for calculating HR Reserve using the Karvonen method?

    <p>HR Reserve = (HR Act - HR Rest)/HR Reserve</p> Signup and view all the answers

    What is the equation for calculating Exercise Capacity based on distance in the Rockport 1 mile fitness walking test?

    <p>Exercise Capacity = VO2max</p> Signup and view all the answers

    What is the equation for calculating the expected increase in Heart Rate per MET during exercise?

    <p>Expected increase = 10 +/- 2 bpm per MET</p> Signup and view all the answers

    What is the equation for calculating the expected increase in Systolic Blood Pressure per MET during exercise?

    <p>Expected increase = 10 +/- 2 mmHg per MET</p> Signup and view all the answers

    What is the equation for calculating the expected decrease in Diastolic Blood Pressure during exercise?

    <p>Expected decrease = no change or slight increase or decrease</p> Signup and view all the answers

    Which sensory receptor is located at the junction of muscle and tendon?

    <p>Golgi Tendon organ</p> Signup and view all the answers

    What is the net effect of the activation of the Golgi Tendon organ?

    <p>Reduces period of muscle contraction</p> Signup and view all the answers

    Which type of stretch is better than static stretch in terms of increasing range of motion?

    <p>Dynamic stretch (active)</p> Signup and view all the answers

    What is the functional unit of movement in the muscle?

    <p>Motor Unit</p> Signup and view all the answers

    What does the innervation ratio refer to?

    <p>The number of muscle fibers innervated by a single motor neuron</p> Signup and view all the answers

    Which type of motor unit is characterized by slow twitch muscle fibers, low force, and fatigue resistance?

    <p>Type l</p> Signup and view all the answers

    What is the term for all the alpha motor neurons that innervate a single muscle?

    <p>Motor Pool</p> Signup and view all the answers

    What governs the orderly recruitment of motor units based on the strength of input?

    <p>Size Principle</p> Signup and view all the answers

    What is the optimal muscle length for maximal overlap of cross-bridges?

    <p>100-120% muscle resting length</p> Signup and view all the answers

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