Posted by George G on December 23, 2005, 4:01 pm, in reply to "LINK: outdated single set recommendation and ACSM updated recommendations " --Previous Message--
24.185.198.252
Thank you. I found this useful.
: I did some more research, regarding the single set including warm
: up recommendations by www.exrx.net. I have found that the ACSM
: has updated their recommendations. Below is a link to their PDF
: file, I just thought it might be interesting for others.
:
: "In the American College of Sports Medicine’s position
: stand, “The recommended quantity and quality of exercise for
: developing and maintaining cardiorespiratory and muscular
: fitness, and flexibility in healthy adults,” the initial
: standard
: was set for a resistance training program with the performance
: of one set of 8–12 repetitions for 8–10 exercises, including one
: exercise for all major muscle groups; and 10–15 repetitions for
: older and more frail persons (8). This initial starting program
: has been shown to be effective in previously untrained
: individuals
: for improving muscular fitness during the first
: 3– 4 months of training (33,38,63,165,178). However, it is
: important to understand that this recommendation did not
: include resistance training exercise prescription guidelines
: for those healthy adults who wish to progress further in
: various trainable characteristics of muscular fitness. The
: purpose of this position stand is to extend the initial
: guidelines
: established by the American College of Sports Medicine
: (ACSM) for beginning resistance training programs
: and provide guidelines for progression models that can be
: applied to novice, intermediate, and advanced training.
:
:
: http://www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0202.pdf
:
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