Excerise programming for Children & Adolescents Study guide

What are the physiological development and response to excerise?

• Body size

• Muscle, fat, and bone mass

• Cardiorespiratory function (HR, BP, and VO2)

• Flexibility, and motor performance

• RPE (omni scales)

Body sizes between girls and boys compare to adults

• Height and weight increase with age.

• Rapid growth during puberty.

• Girls reach adult size by ~15 years.

• Boys reach adult size by ~17 years.

• Growth occurs at epiphyseal plates.

Muscle, Fat, and Bone Mass Between Teens Girls and Boys

• Fat-free mass increases with age.

• Muscle growth accelerated in boys during puberty.

• Females have ~30% less muscle mass than males.

• Fat mass increases in girls and decreases in boys.

• Bone mass increases during childhood and adolescence.

• 90% of bone mass developed by age 20.

Cardiorespiratory Function (HR, BP, VO₂) Between Girls and Boys

• Resting HR higher than adults (100-110 bpm).

• Max HR higher than adults.

• Systolic BP lower than adults.

• Lower absolute VO₂peak.

• Higher relative VO₂peak.

• Girls have lower VO₂peak than boys.

• Higher HR during exercise.

• Lower cardiac output.

• Lower stroke volume.

• Lower systolic and diastolic BP.

• Higher respiratory rate.

• Lower tidal volume.

• Lower minute ventilation.

Flexibility and Motor Performance between girls and boys

• Vertical jump and long jump improve with maturation.

• Girls show smaller increases than boys.

• Girls outperform boys in flexibility.

• Girls outperform boys in some balance measures.

RPE (OMNI Scales) Between adolescents and child (Girl Vs. Boys)

• Traditional RPE less accurate for children.

• OMNI scale works better.

• OMNI uses 0-10 scale.

• Pictures correspond to effort levels.

• Talk test and breathing help monitor intensity.

How Physiological Differences Influence FITT-VP? (Girl vs. Boy)

• Children self-regulate intensity and duration.

• Frequent opportunities to rest.

• Use OMNI scale and talk test for monitoring.

• Activities should be enjoyable and developmentally appropriate.

What the thermoregulation for child/adolescent compared to adults?

Physiological Differences, Heat Safety Guidelines, & Acclimatization

Physiological Differences

• Produce less sweat.

• Begin sweating later than adults.

• Cannot safely sustain exercise in high heat.

• Children with overweight/obesity reach higher core temperatures.

• Acclimatize more slowly.

Heat Safety Guidelines

• Gradual acclimatization.

• Consistent hydration.

• Risk rises above 80°F with humidity >50%.

• Risk rises above 90°F regardless of humidity.

• Longer rest breaks.

• Shorter playing time.

• Exercise during cooler periods or indoors.

• Drink fluids every 15 minutes.

• Maintain body weight and light-colored urine.

• Remove excess clothing/equipment.

• Use light-colored moisture-wicking fabric.

• Avoid cotton.

Acclimatization

• Begin with 5-10 min low/moderate exercise.

• Increase duration and intensity gradually.

• Progress over 10-14 days.

Exercise Programming for Children and Adolescents: Pre participation Screening

Preparticipation Screening

• Routine screening not required.

• Medical clearance generally not indicated.

• Needed only with known health risks.

What is FITNESSGRAM?

Uses health-related criterion-referenced standards, including the Healthy Fitness Zone, instead of percentile norms. This reduces comparisons based on performance, skill, agility, or athleticism.

What are part of the Fitnessgram?

• Aerobic Capacity

• Muscular Strength

• Muscular Endurance

• Flexibility

• Body Composition

Aerobic Capacity

Ability to perform large-muscle, high-intensity exercise for prolonged periods

What are assessment in the Aerobic capacity?

• PACER

• 1-mile run

• Walk test

Muscular Strength

Ability of the muscles to exert an external force

What assessments are included in muscular strength?

• Pull-ups

• Modified pull-up

• Flexed-arm hang

• 90° push-ups

Muscular endurance

Ability of muscles to exert themselves repeatedly

What are the assessment included in the muscular endurance?

• Curl-ups

• Trunk lift

Flexibility

Range of motion available in a joint

What asssessmen of flexibility?

• Back-Saver Sit and Reach

• Shoulder Stretch

Body Composition

Relative percentage of muscle, fat, bone, and other tissues

What are the assessment included?

• BMI

• Skinfold measurements

• Bioelectric impedance analyzers

Aerobic FITT

Frequency

• Daily.

• Vigorous activity ≥3 days/week.

Intensity

• Moderate: RPE 5-6.

• Vigorous: RPE 7-8.

Time

• ≥60 min/day.

Type

• Running games.

• Hiking/brisk walking.

• Hopping.

• Skipping.

• Jump rope.

• Swimming.

• Dancing.

• Bicycling.

• Soccer.

• Basketball.

• Tennis.

Resistance FITT

Frequency

• ≥3 days/week.

Intensity

• Body weight resistance.

• 8-15 repetitions.

• Moderate fatigue.

• Proper form.

Time

• Part of ≥60 min/day.

Type

• Playground activities.

• Climbing trees.

• Tug-of-war.

• Push-ups.

• Sit-ups.

• Resistance bands.

• Weight lifting.

Special Considerations for Resistance Training

• Proper supervision.

• May decrease sports injury risk.

• Must follow directions.

• Controlled movements.

• Proper technique.

• Focus on safety.

• Focus on movement quality.

• Focus on neuromuscular development.

• 1-3 sets.

• 8-15 repetitions.

• Moderate-intensity to volitional fatigue.

• Train on nonconsecutive days.

• At least 48 hours recovery.

• Gradually progress weight, sets, or repetitions.

Bone Strengthening

Frequency

• ≥3 days/week.

Intensity

• Moderate to high bone loading.

Time

• Part of ≥60 min/day.

Examples

• Running.

• Jump rope.

• Basketball.

• Tennis.

• Resistance training.

• Hopscotch.

Importance of Bone Strengthening

• Increases bone mass.

• Bone mass develops rapidly during youth.

• 90% of bone mass developed by age 20.