PAGA & Bone and Muscle Strengthening for Adolescent Populations

How much physical activity should children/adolescents get each day?

60 minutes or more

How many days per week should children engage in muscle-strengthening activities?

At least 3 days per week

How many days per week should children engage in bone-strengthening activities?

At least 3 days per week

What types of activities can count towards muscle and bone strengthening for children?

Activities should involve major muscle groups and can be part of play, sports, PE, or exercise.

What to evaluate before leading ages 6-19

Chronological age vs. maturation status

Puberty stage / growth spurt

Prior training history

Ability to follow directions

Movement technique

Basic movement skills: squat, hinge, push, pull, brace, carry/support

Total weekly activity volume from sports, PE, clubs, and training

Risk of overtraining or injury

Need for stretching, especially during puberty

How growth, development, and maturation affect exercise selection

Children of the same age may be at very different stages of puberty. During growth spurts, bones grow faster than muscles, creating tension in muscles/tendons. This can cause clumsiness, tightness, and higher injury risk.

So exercise should match the child's maturity, coordination, technique, and ability, not just their age.

Value of enjoyment early in life

fun matters because positive activity experiences help children build:

Confidence

Physical literacy

Self-esteem

Motivation to stay active

Enjoyable movement early in life supports lifelong physical activity habits.

When should physical activity focus on physical literacy?

Especially during pre-pubertal childhood, physical activity should focus on physical literacy. Children should practice many movement skills like:

running, jumping, hopping, skipping, catching, throwing, climbing, twisting, rolling, spinning, pushing, pulling, and balancing.

What does RTSL stand for?

Resistance Training Skill Literacy

What does Resistance Training Skill Literacy mean?

Knowing how to safely and effectively perform resistance training movements.

What is one component adolescents should learn in resistance training?

Proper posture/form

What is another component adolescents should learn in resistance training?

Stance and grip

What is a component of resistance training that involves movement range?

Range of motion

What is an important aspect of breathing in resistance training?

Breathing

What does tempo and pacing refer to in resistance training?

Tempo and pacing

What component of resistance training involves maintaining balance?

Dynamic balance

What is a key factor in building confidence in resistance training?

Confidence and technique

What is one of the main movement skills in resistance training?

Squat

What is another main movement skill in resistance training?

Hip hinge

What is a main movement skill that involves pushing?

Push

What is a main movement skill that involves pulling?

Pull

What is the main movement skill that involves bracing?

Brace

What is a main movement skill that involves carrying or supporting weight?

Carry/support

Structured activities

are adult-led, organized, and have clear progression.

Unstructured Activities

free play with little direct instruction

What should children's muscle-strengthening programs look like?

For younger/pre-pubertal children, it should look like games, play, and skill practice, not adult-style lifting.

Examples:

Hopscotch

Jump rope

Tag

Climbing

Playground activities

Push-ups

Sit-ups

Bodyweight squats

Sports and PE

Active transportation like biking or walking

For mature adolescents, training can become more structured with:

Reps, sets, rest, and frequency

Bodyweight exercises

Bands, PVC pipes, boxes, cones

Light weights if technique is good

Sport-specific training if appropriate

When should load be introduced?

Load should be introduced only after proper technique is learned.

Intensity/load may be added when the adolescent:

Can follow coaching directions

Has good movement technique

Has prior training experience

Has performance or fitness goals

Can move safely through basic patterns

Proper technique always comes before increasing weight.

What causes new adaptations?

happen when the body is exposed to a training stimulus that challenges it, such as increased:

Load

Repetitions

Sets

Frequency

Movement difficulty

Speed/power demand

This is important because the body adapts by becoming stronger, more powerful, more coordinated, and better conditioned.

But this is not required the same way for all populations. Children may need skill practice and play first, while athletes or mature adolescents may need more progressive overload.

How do we know when to increase intensity/load?

Increase load when the child/adolescent can:

Perform the movement with safe technique

Maintain posture and control

Breathe properly

Keep balance

Complete the movement without pain

Follow instructions

Recover well between sessions

Avoid signs of overtraining