Resistance Training for Children

1. Resistance Training for Children • Children can safely participate in resistance training if special precautions and recommended guidelines are carefully followed.

2. Resistance Training for Children • Because children are anatomically and physiologically immature, heavy weights may cause damage to the developing bones and joints. • The reported incidence of bone injury to young children is low.

3. Resistance Training for Children • Exercise intensity should not exceed 70% 1-RM, which equates to 8 or more repetitions per set.

4. Resistance Training for Children • Prescribe 1 to 2 sets of 8 to 10 multi-joint (no single joint) exercises.

5. Resistance Training for Children • To progressively overload the muscle groups, increase the number of repetitions gradually before increasing the resistance.

6. Resistance Training for Children • Instruct the child about proper weightlifting (e.g., no fast or jerky movements) and breathing techniques (no-breath holding).

7. Resistance Training for Children • A trained exercise leader should closely supervise and monitor the weightlifting activity of the child during every workout.

8. Resistance Training for Children • Select basic exercises for the major muscle groups. • This could be as few as four multiple-muscle exercises, such as leg presses, chest presses, pull-downs and shoulder presses.

9. Resistance Training for Children • The program could also consist of as many as 12 single-muscle exercises, such as: • leg extensions, leg curls, • hip adductions, hip abductions, • chest crosses, back pullovers, • lateral raises, bicep curls, • tricep extensions, abdominal curls, • low back extensions calf raises.

10. Resistance Training for Children • Have the youth perform approximately 12 exercise sets per training session. • For example, three sets each of a four-exercise program, • two sets each of a six-exercise program, • or one set each of a 12-exercise program.

11. Resistance Training for Children • Have children use a resistance that permits between 10 and 15 properly performed repetitions to muscle fatigue.

12. Resistance Training for Children • Increase the weight load by 1 to 3 pounds whenever 15 repetitions can be completed in good form.

13. Resistance Training for Children • Make sure young people perform every repetition through a full ROM, from a position of comfortable muscle stretch to a position of complete muscle contraction.

14. Resistance Training for Children • Have them perform every repetition with controlled movement speed, taking approximately two seconds for each lifting action, and two to three seconds for each lowering action.

15. Resistance Training for Children • Train youth two or three non-consecutive days per week. • For children actively involved in sports, a single weekly training session should be sufficient.

16. Resistance Training for Children • Progress gradually and consistently. • This can be facilitated by recording every training session on simplified workout cards.

17. Resistance Training for Children • Include aerobic activity and flexibility exercises in every training session, using group games whenever possible to enhance student involvement and enjoyment.

18. Resistance Training for Children • Provide competent instruction and supervision by qualified adults throughout every exercise class. • For best results, try not to exceed a ratio of five children to one adult instructor. • Wescott & Faigenbaum 2001 Fitness Management.

19. Resistance Training for Older Adults • The primary goal of resistance training is to develop sufficient muscular fitness so that older people may carry out daily activities without undue stress or fatigue and retain their functional independence.

20. Resistance Training for Older Adults • The general guidelines for resistance training programs for older adults are similar to those recommended by the ACSM for apparently healthy adults and children who are beginning a resistance training program.

21. Resistance Training for Older Adults • However, some additional guidelines and precautions are recommended: • During the first 8 weeks of training, use minimal resistance (30 to 50% 1-RM) for all exercises.

22. Resistance Training for Older Adults • Instruct older adults about proper weightlifting and breathing techniques.

23. Resistance Training for Older Adults • Trained exercise leaders, who have experience working with older adults, should closely supervise and monitor the client’s weightlifting techniques and resistance training during the first few sessions.

24. Resistance Training for Older Adults • Prescribe multi-joint, rather than single joint, exercises.

25. Resistance Training for Older Adults • Use exercise machines to stabilize body position and control the range of joint motion. • Avoid using free weights with older adults, unless they are accustomed to using free weights.

26. Resistance Training for Older Adults • Each exercise session should be approximately 20 to 30 minutes and should not exceed 60 minutes.

27. Resistance Training for Older Adults • Older adults should rate their perceived exertion (RPE) during exercise. • RPEs should be between 12 and 13 (somewhat hard).

28. Resistance Training for Older Adults • Allow at least 48 hours of rest between exercise workouts.

29. Older Adults • For improvement in muscular strength and hypertrophy, the use of both multiple- and single-joint exercises (perhaps machines initially with progression to free weights with training experience) with slow to moderate lifting velocity, for one to three sets per exercise with 60-80% 1RM for 8-12 repetitions with 1-2 minutes of rest in between sets is recommended.

30. Resistance Training for Older Adults • Never allow arthritic clients to lift weights when they are actively experiencing joint pain or inflammation.

31. Resistance Training for Older Adults • When returning to resistance training following a lay-off of more than one month, start with a low resistance that is less that 50% of the weight that the individual was lifting prior to the lay-off.