For an older, novice client, ACSM guidelines recommend starting with 1 set of 8-12 repetitions for each major muscle group, performed 2-3 days per week on non-consecutive days. This provides an effective stimulus for strength gains while minimizing the risk of excessive soreness or injury, allowing for proper adaptation. The other options involve excessive volume, intensity, or complexity for a beginner.

The client’s subjective (RPE 15, conversation comfortable) and objective (rhythmic breathing) signs indicate he is tolerating the submaximal intensity appropriately. There is no indication of abnormal signs or symptoms. Therefore, continuing the test to gather more data for a more accurate VO2max or fitness assessment is the correct, evidence-based procedure. Termination criteria were not met.

While resistance training is beneficial, exercises that provoke a sustained Valsalva maneuver (forcefully exhaling against a closed glottis) can cause dramatic spikes in blood pressure, which is a risk for individuals with hypertension. The professional should instruct the client to exhale during the concentric phase of the lift and avoid holding their breath. The other activities, performed at moderate intensity, are generally recommended.

The paramount concern for a client with diabetes is managing blood glucose levels around exercise. The professional must understand the client’s monitoring routine, know the signs and symptoms of hypoglycemia (e.g., shakiness, confusion) and hyperglycemia, and have a plan (like having fast-acting carbohydrates available). This takes precedence over other program design elements to ensure immediate safety.

While many modalities can be effective, ACSM defines ‘Type’ as any activity that uses large muscle groups, can be maintained continuously, and is rhythmic and aerobic in nature (e.g., walking, cycling, swimming). The most important practical consideration is adherence, so recommending activities the client enjoys is key for long-term success. The response captures the technical definition while emphasizing the practical application.

ACSM recommends the 10% rule for progression to minimize injury risk and allow for adaptation. Increasing duration by 5-10 minutes (a 16-33% increase relative to 30 minutes) is a modest and sustainable jump. Drastically increasing frequency or adding high-intensity intervals without a base is more likely to lead to overuse injuries or burnout. Small, incremental changes are best for long-term adherence and results.

ACSM recommends holding a static stretch for 30-60 seconds per stretch. For older individuals, holding for 30-60 seconds may lead to greater benefits. Holding for less than 15-20 seconds shows minimal improvement, while holding beyond 60 seconds yields diminishing returns and increases the risk of compromising joint integrity or causing discomfort.

The primary purpose of a graded warm-up is physiological preparation. It increases blood flow to the muscles, raises muscle temperature, and, most critically, prepares the connective tissues (tendons, ligaments) and nervous system (motor unit recruitment) for the high forces involved in a 1RM attempt. This process significantly reduces the risk of acute injury like a tendon strain or tear. While practicing technique is a benefit, it is not the primary safety reason.

Using ACSM’s normative data for women aged 50-59: A VO2max of 28.0 mL/kg/min falls within the ‘Fair’ classification. Typical ranges are: Poor (<24.1), Fair (24.1-28.9), Average (29.0-32.0), Good (32.1-36.4), Excellent (>36.4). Knowing how to interpret test results against normative data is essential for providing accurate feedback and setting appropriate goals.

For an older, novice client, ACSM guidelines recommend starting with 1 set of 8-12 repetitions for each major muscle group, performed 2-3 days per week on non-consecutive days. This provides an effective stimulus for strength gains while minimizing the risk of excessive soreness or injury, allowing for proper adaptation. The other options involve excessive volume, intensity, or complexity for a beginner.0