KIN 2504 - Youth Resistance Training

what is the current recommendation for school-aged children?

participate in 60 minutes or more of moderate to vigorous PA that is developmentally appropriate and enjoyable and involved a variety of activities

what are the comprehensive school-based programs designed for?

to enhance the 5 health-related components of physical fitness; includes muscular strength

what are the 4 major areas of the 1996 recommendations?

the potential risks and concerns associated with youth resistance training, the potential health and fitness benefits of youth resistance training, the types and amount of resistance training needed by healthy children and adolescents, and program design considerations for optimizing long-term training adaptations

when was the First Position Statement on Youth Resistance Training published in 1985 revised?

1996

what components of a properly designed and supervised resistance training program include?

it is relatively safe for youth, can enhance the muscular strength and power of youth, can improve the cardiovascular risk profile of youth, can improve motor skill performance and may contribute to enhance sports performance of youth, can increase the resistance to sports-related injuries, can help improve the psychosocial well-being of youth, and can help promote ad develop exercise habits during childhood and adolescents

what does youth mean in the article?

children and adolescents

what does children mean in the article?

boys and girls that who have not developed secondary sex characteristics (~11 yo for girls, ~13yo in boys; Tanner stages 1 and 2 of sexual maturation); this oeriod is termed preadolescence

when does adolescents mean in the article?

those in the period between childhood and adulthood, girls ~12-18 yo, boys ~14-18 yo (Tanner stages 3 and 4)

what are most of the reported injuries due to from exercise and equipment?

inappropriate training techniques, excessive loading, poorly designed equipment, ready access to equipment, and lack of qualified adult supervision

true or false: Unsupervised and improper use of equipment can be dangerous, but this should not be generalized to properly designed and supervised youth RT programs

true

what percentage of sport-related injuries in youth were from resistance training?

0.7%

what percentage of sport-related injuries in youth were from football?

19%

what percentage of sport-related injuries in youth were from backetball?

15%

what percentage of sport-related injuries in youth were from soccer?

2%

how can the risk of injury with resistance training can be reduced?

qualified supervision, appropriate program design, sensible progression, careful selection of training equipment, minimizing the number of heavy lifts during a workout, allowing adequate recovery between training sessions, and listening to the youth’s questions and concerns

true or false: Risk for youth is similar to that of adults.

true

what programs may not have noticeable improvement compared to natural growth?

low-volume and short-duration programs

true or false: all youth improve and develop at the exact same rate

false

how can children and adolescents significantly increase strength, beyond growth and maturation, with sufficient intensity, volume, and duration?

with an adequate training stimulus and prolonged training

what is the duration of programs that had the most effective studies?

8-20 weeks

when are the benefits from RT seen in children?

as young as 5 and 6 year old

what type of sessions are involved for the effective studies on machines to progressive, multi-set protocols on a variety of equipment?

single-set sessions

what is observed on average in short-term programs (8-20 weeks)?

30% increases in strength gains

what is training-induced strength gains more related to in children?

more related to neural mechanisms than to hypertrophy

what are the changes in children with training-induced strength gains?

increases MU activation, changes in MU coordination, recruitment, and firing, and improved motor skill performance and coordination of the involved muscle groups

when are there greater hormonal influences in muscle mass and strength, especially for males?

during and after puberty

what are the potential health benefits from regular RT?

Improve cardiovascular risk profile, Facilitate weight control, Strengthen bone, Enhance psychosocial well-being, Improve motor skills and sports performance, and Improve resilience to sports-related injury

what are the general youth resistance training guidelines?

provide qualified instruction and supervision, ensure the environment is safe and free of hazards, start training session with a 5-10 min dynamic warm-up, begin with light loads and correct technique, perform1-3 sets of 6-15 res on a variety of upper and lower body strength exercises, increase resistance gradually (5-10%), listen to individual needs and concerns throughout session, begin resistance training 2-3 times per week, optimize performance and recovery with healthy nutrition, proper hydration, and adequate sleep

what is the recommended muscle action for novice, intermediate, and advanced trainers during resistance training for strength?

eccentric and concentric

what is the recommended intensity for novice trainers during resistance training for strength?

50-70% 1RM

what is the recommended intensity for intermediate trainers during resistance training for strength?

60-80% 1 RM

what is the recommended intensity for advanced trainers during resistance training for strength?

70-85% 1 RM

what is the recommended volume for novice trainers during resistance training for strength?

1-2 sets X 10-15 reps

what is the recommended volume for intermediate trainers during resistance training for strength?

2-3 sets X 8-12 reps

what is the recommended volume for advanced trainers during resistance training for strength?

_> 3 sets X 6-10 reps

what are the recommended rest intervals (min) for novice trainers during resistance training for strength?

1 min

what are the recommended rest intervals (min) for intermediate trainers during resistance training for strength?

1-2 min

what are the recommended rest intervals (min) for advanced trainers during resistance training for strength?

2-3 min

what is the velocity for novice, intermediate, and advanced trainers during resistance training for strength?

moderate

what is the recommended frequency for novice and intermediate trainers during resistance training for strength?

2-3 days per week

what is the recommended frequency for advanced trainers during resistance training for strength?

3-4 days per week

what is the exercise choice for novice, intermediate, and advanced trainers during resistance training for strength?

single and multi-joint