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SPORTS MEDICINE :
MEDICAL: CONDITIONS: OBESITY :
PHYSICAL EXERCISE AND FITNESS :
American College of Sports Medicine Guidelines: Are You Meeting Them?
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American College of Sports Medicine Guidelines: Are You Meeting Them?
Posted: Friday, November 7, 2014 10:52 pm
Noelina Rissman
Iowa State Daily
http://www.iowastatedaily.com/self/
article_854a1a18-617a-11e4-8b25-37323327f749.html
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A shorter URL for the above link:
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http://tinyurl.com/q9b97j9
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It's an organization that many students have not heard about, but it's
prevalent in almost all of their lives when it comes to physical health -
the American College of Sports Medicine.
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According to their website, the American College of Sports Medicine is the
"largest sports medicine and exercise science organization in the world."
Their goal is to utilize scientific research to help provide "educational
and practical applications of exercise science and sports medicine."
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The overall recommendation for adults is to participate in 150 minutes of
moderate-intensity exercise each week. The 150 minutes can be broken up
into moderate-intensity sessions, or if you're looking to do fewer
sessions, shoot for vigorous-intensity workouts. The important thing to
keep in mind is that some exercise is better than none.
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Besides cardiorespiratory exercise, the American College of Sports
Medicine also recommends that adults partake in resistance and flexibility
exercises two to three days per week.
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For resistance exercises, two to four sets of each exercise help improve
strength and power. The higher the number of repetitions done during each
set, the more one's muscular endurance will improve.
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"Muscular endurance is the ability of muscle to produce contractions over
an extended period of time," said Shannon Peel, associate director of
ISU's Athletic Training and head football athletic trainer. "[A] muscle
responds, 'learns' and adapts by how it is used. Doing repeated activity
with a muscle will increase the muscle's endurance."
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As for flexibility, static and dynamic stretching are two common types
that are effective in improving one's range of motion. Each stretch should
be held up to 30 seconds to the point of tightness or slight discomfort.
Repeat each stretch two to four times, accumulating 60 seconds per
stretch.
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The complete article may be read at the URL above.
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Sincerely,
David Dillard
Temple University
(215) 204 - 4584
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