age- and sex- related difrance to resistance training

the exact amount of time that has passed from a person's date of birth to a given date, measured in years, months, weeks, and days

• Chronological Age

measures how well your body's cells, tissues, and organs are functioning

• Biological Age

• Puberty refers to

• period of time in which secondary sex characteristics develop and a child is transformed into a young adult.

• During puberty, changes also occur in

• body composition

• performance of physical skills.

• During puberty, What happens to boys?

• 10-fold increase in testosterone production

• increase in muscle mass

• During puberty what happens to girls

• increase in estrogen production

• increased body fat deposition

• breast development,

• widening of the hips.

• When the epiphyseal plate becomes completely ossified,

• the long bones stop growing.

If Damage to the growth cartilage happiness to a children what is going to happen?

may impair the growth and development of the affected bone.

• In boys, peak gains in strength typically occur about

• 1.2 years after peak height velocity

• 0.8 years after peak weight velocity.

• In girls, peak gains in strength also typically occur after

• peak height

• On average, peak strength is usually attained by ( in women, and men)

• age 20 in untrained women

• 20 and 30 in untrained men

• Strength gains of roughly ____ to _____ have been typically observed in untrained preadolescent children following short-term resistance training programs.

• 30% to 40%

Preadolescent boys and girls can significantly improve their strength with resistance training with Neurological factors or hypertrophic factors?

Neurological factors are primarily responsible for these gains.

Children And Youth resistance training Is it considered safe?

• Appropriately prescribed youth resistance training programs are relatively safe.

What factors you need to focus on while Program Design for children? 5

• quality of instruction

• rate of progression.

• Focus on skill improvement,

• personal successes,

• having fun.

How Can We Reduce the Risk of Overuse Injuries in Youth? (8)

• young athletes should be evaluated by a sports medicine physician.

• Parents should be educated About benefits and risks

• Parents should understand the importance of preparatory conditioning.

• Children and adolescents should be encouraged to participate in year-round physical activity.

• Youth coaches should implement well-planned recovery strategies.

• The nutritional status of young athletes

• Youth sport coaches should participate in educational programs.

• Boys and girls should be encouraged to participate in a variety of sports and activities.

Youth Resistance Training

Guidelines (15)

• Each child should understand the benefito ans risks

• Competent and caring fitness professionals should supervise

• The exercise environment should be safe

• All equipment should be in good repair

• Dynamic warm-up exercises should be performed before resistance training.

• Static stretching exercises should be performed after resistance training.

• Carefully monitor each child's

• Begin with light loads.

• Increase the resistance gradually (e.g., 5% to 10% as strength improves.

• to 3 sets of 6 to 15 repetitions on a variety of exercises can be performed.

• Advanced multijoint exercises

• Two or three nonconsecutive training sessions per week

• Adult spotters should be nearby

• The resistance training program should be systematically varied throughout the year.

• Children should be encouraged to drink plenty of water before, during, and after exercise.

• Before puberty there are essentially _______ differences in height, weight, and body size between boys and girls.

No

• Adult women tend to have more _____ and less ____

• More body fat

• Less muscle and bone

• Women tend to be

• lighter in total body weight than men

• In terms of absolute strength, women generally have about ____

• two-thirds the strength of men.

• If comparisons are made relative to fat-free mass or muscle cross-sectional area for both men and women is there still a difference?

• differences in strength between men and women tend to disappear.

• Trainability of Women

• Women can increase their strength at the same rate. as men or faster.

In sports women tend to have more of what kind of injuries?

knee injuries

• Female athletes are up to ___ times more likely to incur an ____ injury than male players?

Six, ACL

What factors might be responsible for more knee injuries for women?

• Joint laxity,

• ligament size,

• neuromuscular deficiency

How Can Female Athletes Reduce

Their Risk of Injury?

• preparticipation screening

• Participate in a year-round conditioning program that includes resistance training, plyometric training, agility training, and flexibility training.

• Preform dynamic warm-up

• wear appropriate clothing and footwear

• optimizing their dietary intake.

• Age-Related Changes in Musculoskeletal
  Health

• Loss of bone and muscle

• risk for falls, hip fractures, and long-On disability.

Bones become fragile

• Loss of bone and muscle with age increacer

• the risk for falls, hip fractures, and long-On disability.

• Bones become fragile with age because of a

• decrease in bone mineral content that causes an increase in bone porosity.

• After age ____ there is a decrease in the cross-sectional areas of individual muscles, along with a decrease in muscle density and an increase in intramuscular fat.

30

A bone mineral density between -1 and -2.5 standard deviations (SD) of the young adult mean.

osteopenia:

A bone mineral density below -2.5 SD of the young adult mean.

osteoporosis:

• Both aerobic and resistance exercise are beneficial for older adults, but only ____ can increase muscular strength and muscle mass.

• resistance training

• Seniors who participate in progressive resistance training programs show significant improvements in

• Muscular strength and power

• Muscle mass

• Bone mineral density

• Functional capabilities

What Are the Safety Recommendations for Resistance Training for Seniors?

• All participants should be prescreened.

• Warm up for 5 to 10 minutes before each exercise session.

• Perform static stretching exercises before or after,
  or both before and after, each resistance training session.

• Use a resistance that does not overtax the musculoskeletal system.

• Avoid performing the Valsalva maneuver.

• Allow 48 to 72 hours of recovery between exercise sessions.

• Perform all exercises within a range or motion that is pain tree.

• Receive exercise instruction from qualified instructors.