ACSM Exercise Programming –
Complete Guide
Cardiovascular Training Recommendations ✔ Ans - Adults
should engage in moderate intensity physical activities for at
least 30 minutes on 5 or more days of the week.
Adults should engage in vigorous intensity physical activities for
at least 20 minutes on 3 or more days of the week
Children and adolescents should participate in at least 60
minutes of moderate intensity physical activity most days of the
week, preferably daily
Resistance Training Recommendations ✔ Ans - Adults
should participate in resistance training 2-3 times per week,
performing a minimum of 8-10 different exercises, 3-20
repetitions, and 1-3 sets that train all major muscle groups.
Flexibility Training Recommendations ✔ Ans -
Recommendations state that stretching be preceded by a warm-
up and be performed a minimum of 2-3 days per week, ideally 5-
7 days per week, stretching to the point of tightness at the end of
the range of motion and holding each stretch for 15-30 seconds
with 2-4 repetitions for each stretch.
Energy Expenditure Recommendations ✔ Ans - ACSM
recommends a target range of 150-400 kcal of energy
expenditure per day.
The lower end of this range (1,000 kcal/week) is associated with
a significant health benefit.
The upper end of this range (2,000 kcal/week) has been shown to
be successful for short and long term weight control as well as
for primary and secondary prevention of chronic disease.
