TABLE 3.

ACSM recommended dosage adherence assessment criteria for exercise intervention in FMS.

	Aerobic	Resistance	Flexibility
Frequency	1-3 days/wk	2-3 days/wk	2-3 days/wk
Intensity	moderate intensity, 30%–60% VO2R or HRR	Begin with 40%–80%1-RM, Gradually increase to 60%–80%1-RM for strength. Use≤50%1-RM For endurance	Stretch until you feel your muscles being pulled tight or a slight discomfort
Time	Begin with 10 min/d and progress to a total of 30–60 min/d	Strength: Begin with 4–5 repetitions, Gradually increase to 8–12 repetitions; 2–4 sets Endurance:15–20 repetitions, from 1 to 2 sets	Hold each stretch for 10–30s

Note: 1-RM, one repetition maximum; HRR, heart rate reserve; VO₂R, oxygen uptake reserve.