KIN 569 Final Already Rated A+
ACSM Guidelines for Ages 18-65
- Moderate Aerobic Activity: Engage in moderate-intensity aerobic activity for 30 minutes, five days a
week, which equates to 3-6 METS.
- Vigorous Aerobic Activity: Perform vigorous-intensity aerobic activity for 20 minutes, three days a
week, which exceeds 6 METS.
- Strength Training: Include 8-10 exercises involving heavier weights, with 8-12 repetitions, two days a
week.
- Flexibility: Incorporate flexibility exercises for 10 minutes, two days a week.
- Bouts of Exercise: Bouts of at least 10 minutes each are acceptable.
ACSM Guidelines for Ages 65+
- Moderate Aerobic Activity: Participate in moderate-intensity aerobic activity for 30 minutes, five days a
week.
- Vigorous Aerobic Activity: Engage in vigorous-intensity aerobic activity for 20 minutes, three days a
week.
- Strength Training: Perform 8-10 exercises with lighter weights, doing 10-15 repetitions, two days a
week.
, - Flexibility: Include flexibility exercises for 10 minutes, two days a week.
- Balance Exercises: Incorporate exercises to improve balance.
ACSM Recommendations (2011)
- Aim for 500-1000 METS (metabolic equivalent of task) per minute per week, with a minimum of 450-
750 per week for health benefits.
- Individuals aiming to lose weight may need to engage in 60-90 minutes of exercise per day.
Coronary Artery Disease (CAD) Risk Factors
- Age: Men aged 45 and older, and women aged 55 and older.
- Family History: History of myocardial infarction (MI), coronary revascularization, or sudden death
before age 55 in men or age 65 in women.
- Smoking: Current smoking status, quit within the past 6 months, or exposure to secondhand smoke.
- Physical Inactivity: No physical activity for at least 30 minutes, at least three days a week for the past
three months.
- Obesity: Body Mass Index (BMI) greater than 30, or waist circumference greater than 102 cm (40
inches) in men and 88 cm (35 inches) in women.
ACSM Guidelines for Ages 18-65
- Moderate Aerobic Activity: Engage in moderate-intensity aerobic activity for 30 minutes, five days a
week, which equates to 3-6 METS.
- Vigorous Aerobic Activity: Perform vigorous-intensity aerobic activity for 20 minutes, three days a
week, which exceeds 6 METS.
- Strength Training: Include 8-10 exercises involving heavier weights, with 8-12 repetitions, two days a
week.
- Flexibility: Incorporate flexibility exercises for 10 minutes, two days a week.
- Bouts of Exercise: Bouts of at least 10 minutes each are acceptable.
ACSM Guidelines for Ages 65+
- Moderate Aerobic Activity: Participate in moderate-intensity aerobic activity for 30 minutes, five days a
week.
- Vigorous Aerobic Activity: Engage in vigorous-intensity aerobic activity for 20 minutes, three days a
week.
- Strength Training: Perform 8-10 exercises with lighter weights, doing 10-15 repetitions, two days a
week.
, - Flexibility: Include flexibility exercises for 10 minutes, two days a week.
- Balance Exercises: Incorporate exercises to improve balance.
ACSM Recommendations (2011)
- Aim for 500-1000 METS (metabolic equivalent of task) per minute per week, with a minimum of 450-
750 per week for health benefits.
- Individuals aiming to lose weight may need to engage in 60-90 minutes of exercise per day.
Coronary Artery Disease (CAD) Risk Factors
- Age: Men aged 45 and older, and women aged 55 and older.
- Family History: History of myocardial infarction (MI), coronary revascularization, or sudden death
before age 55 in men or age 65 in women.
- Smoking: Current smoking status, quit within the past 6 months, or exposure to secondhand smoke.
- Physical Inactivity: No physical activity for at least 30 minutes, at least three days a week for the past
three months.
- Obesity: Body Mass Index (BMI) greater than 30, or waist circumference greater than 102 cm (40
inches) in men and 88 cm (35 inches) in women.
