Module 3 - Resistance Training in Children and Older Adults

Active Living

a way of life in which individuals make meaningful and satisfying physical activities an integral part of daily living

Activities of Daily Living (ADL’s)

functions required for independent living such as bathing, dressing, transfers, walking, toileting, and feeding

Sarcopenia

loss of muscle mass with advancing age

Benefits of regular physical activity for older adults

• continued independent living

• physical and mental health

• improved quality of life

• more energy

• fewer aches and pains

• better posture and balance

• weight maintenance

• stronger muscles and bones

• relaxation and reduced stress

Benefits of regular physical activity for children

• greater strength and endurance

• enhanced bone formation

• weight management

• reduced anxiety and stress

• improved self-esteem and self-efficacy

• minimization of heart disease risk factors

• fun/enjoyable

• social interaction

• skill development

• physical literacy to engage in a healthy, active lifestyle as they age in adulthood

How much physical activity should children and adolescents (5-17) get

60 minutes/day of moderate to vigorous physical activity. Incorporating muscle/bone strengthening activities at least 3 times/week

What should you emphasize for children under the age of 12 in terms of physical activity

physical abilities and motor skill development rather than sport excellence

How much sleep should children and adolescents get

uninterrupted 9-11 hours of sleep per night for ages 5-13 and 8-10 hours per night for ages 14-17. consistent bed and wake up times

What is the CSEP “Step” guideline for children and adolescents

several hours of a variety of structured and unstructured light physical activity

What is the CSEP “Sit” guideline for children and adolescents

no more than 2 hours per day of recreational screen time

Resistance training

any training that uses resistance to a force of muscular contraction

Strength is the only possible outcome of resistance training

False, it is one of many outcomes

Resistance training is an important component of youth fitness, health promotion, and injury prevention

True

What is the risk of injury in RT for children? Why?

risk of injury is low if there is proper instruction including warm up, ROM, technique, and supervision

Damaged growth plates may lead to improper growth of the long bones

True

There is known impact of delayed growth/peak height associated with intensive training in young years

False, there is no known impact

Performance may decrease leading to withdrawal from activities

True

Performance may increase due to size changes (especially in females)

False, especially in males

What factors impact growth

genetics, nutrition, stress, family/social

Training through a limited ROM will cause shortening of soft tissue and a decrease in flexibility

True

Training though a full ROM will increase loss of flexibility

False, it will decrease loss of flexibility

Youth are less likely to experience hypertrophy

True

FITT principle

Frequency of times per week

Intensity (load, speed, perceived exertion)

Type (the exercise)

Time (sets, reps, interval time, rest)

Resistance testing and training equipment should be adapted to children

True

Close, continuous, trained supervision is recommended

False, it is required

Multi joint exercises should be used

True

Exercises requiring balance should be incorporated to improve performance and reduce injuries

True

Strengthen agonist and antagonist muscles through full ROM and couple with flexibility to increase ROM

True

Caution is recommended during periods of rapid growth

False, caution is needed

High repetition training with low-moderate loads is preferred over heavy loads for fewer repetitions

True

Exercises should be done 2-3 times/week on consecutive days

False, should be non-consecutive days for adequate recovery

High intensity training is recommended

False, not recommended

Children are better suited to intermittent activities than long duration aerobic activities

True

Children should participate in a wide variety of continuous physical activities

True

You should enforce the importance of flexibility training following resistance training sessions

True

Flexibility recommendations for increasing ROM

• activities performed minimum of 3 days/week but preferably every day

• hold stretches 10-30 seconds

What happens to our heart as we age

Resting cardiac output and stroke volume decrease

• SV decreases by ~1% a year starting at age 30

Stroke volume

amount of blood pumped by the left ventricle per beat

Cardiac output

total volume of blood pumped by left ventricle per minute

• SV x HR

What happens to max HR as we age

max HR decreases with age which results in a 30-50% reduction in max exercise cardiac output

What happens to max VO2 as we age

decreases 1% per year between age 25-75 due to decrease in Q and reduced oxidative capacity in mitochondria

What happens to older adults’ cardiovascular system if they start aerobic training

• decreased total body and visceral adipose tissue

• deceased LDL and increased HDL levels

• increased blood volume and hematocrit

• increased energy expenditure

• increased mitochondrial volume

• increased oxidative enzyme capacity

• decreased resting heart rate and BP

• decreased arterial stiffness

• increased max VO2

What happens to muscle as we age

loss of muscle mass, strength, power, and ADL’s

Why does muscle function decrease by 25% by age 65

• inactivity

• decrease in total number of fibres and fibre size

• decrease in high-threshold motor units

• impaired excitation-contraction coupling

How much muscle fibre count is lost from age 20-80

40%

How much skeletal muscle is lost from age 20-80

35-40%

Motor units are lost as we age

True

How much isokinetic strength is lost per year after age 65

1-3%

Older adults cannot increase muscle mass from resistance training

False, they can increase muscle mass

Osteoporosis

a systemic process of diminishing bone mass and deterioration of internal bone

How do bones heal after having “stress”

bone cells migrate to the stressed area and secrete collagen which is deposited between the bone cells to increase bone strength in that area

What exercises should you avoid with osteoporosis

• spinal flexion

• trunk rotation

• overhead compressive loads

• abrupt/explosive movements

• high impact

• max loads

What exercises should you do with osteoporosis

• neutral spine

• chair squat

• hand elevated push ups

• calf raises

• stair step ups

• grip strength

• seated knee extension

• standing knee flexion

• balance exercises

What happens to body composition as we age

• lean body mass (muscle, bone, cells), total body water, and BMR all decline with age

• total body fat increases