Ch7 Age and Sex Related Implications for Resistance Training Pt 1

Puberty

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

during puberty what changes also occur

body composition, performance of physical skills

children do not grow at a ___ rate

constant

there are substantial interindividual differences in ____ at any given _______

physical development, chronological age

chronological age

age defined by months or years of life

biological age

measured in terms of skeletal age, physique, and sexual maturation

training age

length of time a child has consistently followed a formalized and supervised resistance training program

How can biological maturation be assessed?

skeletal age, somatic/physique maturation, sexual maturation

training programs for children need to be designed based on each child’s

technical competency, training age, and maturity level

peak height velocity (12-14 yrs)

the maximum rate of growth in height during the adolescent growth spurt

what can happen to injury risk around PHV

increase risk may increase during paid growth

rapid growth causes what

changes in center of mass, muscle imbalances, relative tightening of muscle tendon units

when do peak strength gains occur relative to PHV

after PHV

Muscle mass does what throughout developing years

steadily increases

during puberty what two hormones increase

testosterone, growth hormone

Increased testosterone and Growth Hormone production result in

an increase of muscle mass, girls are slower

when the epiphyseal plate becomes completely ossified the long bones stop

growing

what is growth cartilage

cartilage involved in the growth and development of bones in children and adolescents

what are the three main locations of growth cartilage

epiphyseal plate, joint surface, apophyseal insertions of muscle tendon units

where is the primary ossification center

diaphysis

when do peak gains in strength occur in boys

1.2 years after peak height velocity, 0.8 years after peak weight velocity

in girls when does peak gains in strength occur

after peak height velocity, more individual variation

on average peak strength is usually attained by age ___ in untrained women

20

on average peak strength is usually attained by age __ in untrained men

20-30

girls develop __ than boys

faster

why does muscle mass increase during puberty

muscle hypertrophy

what system is primarily responsible for improvements in strength and power during childhood

neurvous system

developing motor neurons improve

coordination, balance, agility, speed, strength, power

what neural adaptations can improve strength in children

improved motor unit recruitment, motor unit activation, firing frequency, synchronization

can preadolescents increase strength beyond gains caused by normal growth and maturation

yes

what should be the initial approach when introducing children to resistance training

underestimate their ability first, gradually increase training volume and intensity

they should begin at a level to commensurate with

maturity level, physical abilities, and individual goals

clinicians, coaches, and exercise scientists now agree that resistance training can be safe method of conditioning for children T or F

T

movement quality outweighs

weight

what is a good example of a squat progression

body weight, free weight (heel elevated goblet squat), front squat, back squat, single leg and so on

what are hypertrophic factors

muscle tension, muscle damage, and metabolic stress

what are androgenic hormones

sex hormones

we need what elements in a program for children

push, pull, squat, hinge, carry, abdominals

what lifts are goof for children

compound, multi-joint lifts

how much should resistance increase when a child is ready to progress

5-10%

how many sets and reps of an exercise is recommended

1-3 sets, 6-15 reps

advanced multijoint exercises may be incorporated into the program if

appropriate loads are used and the focus remains on proper form

who many days a week should children train

two or three nonconsecutive training sessions/week

a training program should be ____ throughout the year

systematically varied