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36 Cards in this Set
- Front
- Back
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The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of BLANK non-consecutive days each week, with BLANK set of BLANK to BLANK repetitions for healthy adults or BLANK to BLANK repetitions for older and frail individuals. |
2 non-consecutive days each week
1 set of: 8 to 12 repetitions (healthy adults) 10 to 15 repetitions (older and frail individuals) |
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The American College of Sports Medicine (ACSM) recommends that, in total body training, a minimum of BLANK to BLANK exercises should be performed that target the major muscle groups. |
8 to 10 exercises |
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According to ACSM, the 6 major muscle groups are: |
Chest Shoulders Arms Back Abdomen Legs |
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primary muscles in CHEST group |
pectoral muscles
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primary muscles in SHOULDER group |
deltoid rotator cuff scapular stabilizers trapezius |
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primary muscles in ARM group |
biceps triceps forearm |
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primary muscles in BACK group |
latissimus dorsi of the upper back erector muscles of the lower back |
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primary muscles in ABDOMEN group |
rectus abdominis oblique intercostals |
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primary muscles in LEG group |
hip (gluteals) thigh (quadricep) hamstring |
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Determining Training Frequency
Recommended number of sessions per week for: Novice or beginner (Training Status) |
2 to 3 days |
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Determining Training Frequency
Recommended number of sessions per week for: Intermediate (Training Status) |
3 days (if using total body training)
4 days (if using split routine) |
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Determining Training Frequency
Recommended number of sessions per week for: Advanced (Training Status) |
4 to 6 days
Note: Advanced resistance trainers may perform multiple sessions in one day |
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Exercise Selection
Core exercises involve BLANK or more primary joints and engages BLANK muscles while activating synergistic muscles |
2 or more primary joints
engages large muscles |
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(DEFINITION) A core exercise that emphasizes loading the spine directly (e.g., back squat) or indirectly (e.g., power clean) |
Structural exercise |
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Exercise Selection
BLANK exercises are structural exercises that are purposely performed very quickly |
Power exercises |
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Exercise Selection
Assistance exercises involve only BLANK primary joint and recruits a BLANK amount of muscle mass |
only 1 primary joint
small amount of muscle mass |
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Load assignments for assistance exercises should be at or above BLANK RM to minimize the isolative stress on the involved joint and connective tissue. |
8 RM |
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Exercise Order
BLANK exercises should be performed before Core exercises |
Power exercises |
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Exercise Order
BLANK exercises should be performed before Assistance exercises |
Core exercises |
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Exercise Order
BLANK exercises should be performed before single joint exercises |
Multijoint exercises |
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Exercise Order
BLANK muscle exercises should be performed before small muscle exercises |
Large muscle exercises |
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Exercise Order
(DEFINITION) a viable ordering method that purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multi-joint exercise involving the same muscle |
Pre-exhaustion |
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20 rep = BLANK % 1 RM
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60% of 1 RM
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15 rep = BLANK % 1 RM
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65% of 1 RM
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12 rep = BLANK % 1 RM
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67% of 1 RM
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11 rep = BLANK % of 1 RM
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70% of 1 RM
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10 rep = BLANK % of 1 RM
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75% of 1 RM
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9 rep = BLANK % of 1 RM
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77% of 1 RM
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8 rep = BLANK % of 1 RM
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80% of 1 RM
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7 rep = BLANK % of 1 RM
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83% of 1 RM
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6 rep = BLANK % of 1 RM
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85% of 1 RM
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5 rep = BLANK % of 1 RM
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87% of 1 RM
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4 rep = BLANK % of 1 RM
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90% of 1 RM
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3 rep = BLANK % of 1 RM
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93% of 1 RM
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2 rep = BLANK % of 1 RM
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95% of 1 RM
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1 rep = BLANK % of 1 RM
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100% of 1 RM
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