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Specific Advice
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Specific Advice
For Muscular
Strength
and Flexibility
CS 8.0 Owner’s Guide
Appendix D
102
In 1998, the American College of Sports Medicine completed
their most important position stand, titled, “The recommended
quantity and quality of exercise for developing and maintaining
cardiorespiratory and muscular fitness in healthy adults.” The
ACSM is recognized as the premier authority in this area, so
this document describes the current consensus among exercise
physiologists and coaches.
(Also note that the ACSM is a fairly conservative body, so they
only make recommendations when there are compelling reasons.)
The following is a summary of the document. The full document
can be found on the ACSM’s journal’s website:
<http://ipsapp006.lwwonline.com/content/getfile/2320/20/1050/
fulltext.htm>
The variables of frequency, intensity, and duration of exercise
quantify the degree of overload stimulus in an exercise program.
In general, the greater the stimulus the greater the training
effect. All three types of exercise (cardiovascular, resistance, and
flexibility) should be included in a training program.
Cardiovascular training is especially sensitive to frequency and
intensity; the minimums for developing and maintaining fitness
are at least ten minutes per day at a minimum of 50% VO
2
max at
least two days per week. Proper warmup and cooldown, including
flexibility, are recommended.
Introduction