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ACSM's Complete Guide to Fitness & Health (Diet (Follow a healthy…
ACSM's Complete Guide to Fitness & Health
Fitness
Health components
Aerobic fitness
3-5 days/week
Muscular fitness
Major muscle groups
Chest
Shoulders
Arms
Upper and lower back
Abdomen
Hips
Legs
8-15 repetitions
2-4 sets
Do not train a given muscle group on two consecutive days
Flexibility
2-3 days/week
Stretching exercise
10 min
Body composition
Skill components
Agility
Coordination
Balance
Reaction time
Power
Speed
Diet
Follow a healthy eating pattern across the lifespan
Focus on variety, nutrient density, and amount
Limit calories from added sugars and saturated fats and reduce sodium intake
Shift to healthier food and beverages choices
Aerobic fitness
Estimate aerobic fitness level
Rockport one-mile walking test
Workout components
Warm-up
5-10 mins
Endurance conditioning phase
FITT-VP principle
Frequency
Intensity
Time
Type
Volume
Progression
Muscular fitness
Terminology
Atrophy - A reduction in muscle fiber size
Concentric - Muscle shortens
Eccentric - Muscle lenghens
Hypertrophy - Enlargement in muscle fiber size
Muscular endurance - Ability to repeat or maintain muscle contraction
Muscular strength - Ability to exert maximal force in a single effort
Benefits
Better body composition
Metabolic health
Reduce body fat
Fortify bone
Lower blood pressure
Improve blood lipid and cholesterol levels
Enhance body's ability to use glucose
Fundamental principles of resistance training
Progressive overload
Increase the number of repetitions
Increase the number of sets
Increase the resistance
Regularity
2-3 times/week each major muscle group, 48 h separating sessions
Each muscle group