Explain what a person has to do in terms of type, frequency, intensity, and duration of activity to meet the ACSM's guidelines for physical activity

Answer 1

The ACSM's Guidelines for Physical Fitness include cardiorespiratory, strength, and flexibility training. All three are important to overall physical fitness. Each has its own type of activity, frequency, intensity, and duration recommendations.
Type of Activity
Cardiorespiratory: Aerobic activity that uses large muscle groups and can be maintained continuously.
Strength: Resistance activity that is performed at a controlled speed and through a full range of motion.
Flexibility: Stretching activity that uses the major muscle groups
Frequency
Cardiorespiratory: 5 to 7 days per week.
Strength: 2 to 3 non-consecutive days per week.
Flexibility: 2 to 7 days per week.
Intensity
Cardiorespiratory: Moderate (equivalent to walking at a pace of 3 to 4 miles per hour).
Strength: Enough to enhance muscle strength and improve body composition.
Flexibility: Enough to feel tightness or slight discomfort.
Duration
Cardiorespiratory: At least 30 minutes per day.
Strength: 2 to 4 sets of 9 to 12 repetitions involving each major muscle group.
Flexibility: 2 to 4 repetitions of 15 to 30 seconds per muscle group.