What is the minimum number of days per week of resistance training recommended for health quizlet?

There is an increased risk of fractures of the wrists, hips, and lumbosacral regions.

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What is the minimum number of days per week of resistance training recommended for health?
How many days per week of resistance training are recommended for a muscular fitness program?
What is the minimum number of training days recommended by the ACSM per week for improving muscular strength?
How many days per week of flexibility exercises or stretching are recommended?

Weight-bearing exercise is most effective in maintaining or increasing bone density, but such exercise may be harmful in those with advanced osteoporosis.

Resistance Training:
Include exercises that direct the load over the long axis of the bone (ex., leg press, shoulder press)
Frequency: 2 or 3 times/week
Repetitions: 8-10
Intensity: RPE 13-15

Aerobic Exercise:
Mode: aquatic, walking, cycling
Frequency: 3-5 days/week
Duration: 20-60 minutes
Intensity: 40%-70% of HRR

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*ACSM's Resistance Training Recommendations for Adults:
- Frequency: Resistance training should be performed for major muscle groups 2-3 days per week with at least 48 hours separating the exercise training sessions for the same muscle group.

*Major muscle groups: biceps, triceps, deltoid/rotator cuff, pectorals, abdominals/erector spinae, trapezius/rhomboids/latissimus dorsi, hip flexors/extensors, quadriceps, hamstrings and calves)

*Intensity:
- Sets & Reps: 2 to 4 sets with 8 to 12 reps per set with a rest interval of 2 to 3 minutes between sets.
- This translates to 60-80% of a 1 RM.
- For example: at least 1 set of 8-12 reps to or near to fatigue, should be completed by most participants; however, for older adults, 10-15 reps may be more appropriate, 60-70% of a 1-RM.

*Time or Duration: Sessions longer than 1 hour have higher dropout rates.

*Type or Mode: Variable resistance equipment, free weights, bands and body weight

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What is the minimum number of days per week of resistance training recommended for health?

The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for older and frail individuals.

How many days per week of resistance training are recommended for a muscular fitness program?

In addition to getting at least 30 minutes of aerobic activity most days of the week, the American Heart Association recommends doing full-body resistance training two to three days per week to strengthen muscles, bones and connective tissue.

What is the minimum number of training days recommended by the ACSM per week for improving muscular strength?

ACSM and CDC recommendations state that: Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.

How many days per week of flexibility exercises or stretching are recommended?

Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week.