resistance exercise for youth

children

6-17 years old

is exercise for children safe?

yes

• CV, resistance, and ROM are safe as long as properly supervised and progressed

• 1 instructor:10 children

what causes most injuries in children

unsupervised scenarios

• lifting too much weight

• lifting with improper form

is medical screening needed

no

• not unless major disease or signs/symptoms are present

children’s exercise guidelines

• at least 60 min/day mod-vig

• resistance and bone loading activity at least 3 days/week

screen time limit

<2 hrs/day

thermoregulation considerations

• children have a higher threshold for sweating

• lower perspiration rate

• less efficient heat transfer = increased risk of overheating

• should exercise in thermoneutral environments

• take more frequent breaks (every 15-30 mins)

• adequate fluid intake

hormones

children don’t have the adequate amount of hormones to create the changes in strength and endurance seen in adults

muscular strength

children can increase this above that of maturation and growth

• 30-40% increases can be seen after short term training (8-20 weeks)

benefits of strength training

1. increase in muscular strength

2. improve overall health and wellness

3. improve motor skills

4. reduce injury rates

5. improve sports performance

potential risks

• injury to epiphyseal plate

  • highest chance of injury occurs during growth spurt

• repetitive soft tissue injuries

children and max

not recommended because it increases the risk of injuries

gains in children

mostly neuromuscular factors

• increases in strength, speed, coordination

• increases in muscle hypertrophy not readily seen

higher volumes

not recommended for children

flexibility

• static and dynamic

• 3-7 days/week

• 10-30 sec holds

• 3-4 sets

bone strengthening

→ promotes axial loading

• resistance training, running, jumping rope, basketball, tennis, hopscotch

obese children

workloads should be increased gradually

asthma

environmental factors should be considered

• excessive heat, cold, humidity

orthopedic conditions

exercise should tailor to needs of the child

obesity BMI

>95th percentile

exercise for children

• should be fun and interesting to the child

• usually revolves around the kids interest

• new trend is more active video games