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Children and Resistance Training

Chapter 10-Fleck . Children and Resistance Training. Introduction. Safe and effective AA of pediatrics ACSM AOSSM NSCA Common questions Skeletal development What type? Safety! . Training Adaptations. Children can benefit from RT through:

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Children and Resistance Training

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  1. Chapter 10-Fleck Children and Resistance Training

  2. Introduction • Safe and effective • AA of pediatrics • ACSM • AOSSM • NSCA • Common questions • Skeletal development • What type? • Safety!

  3. Training Adaptations • Children can benefit from RT through: • Increased strength, power & muscular endurance • Decreased injuries • Improved sport performance • Correctly designed, progressed, taught and SUPERVISED!

  4. Strength Gains • Large gains in strength in youth 11-16 (75%) • Hormonal contributions are low • Training age can increase hormone response • Neural factors play a large role

  5. T Levels by Age and Training

  6. Muscle Hypertrophy • In adults neural factors play an acute role • In youth neural factors play a chronic role • Coordination, nerves, protein • Significant increase in T after puberty • Physiological age is an important factor • Different maturation levels • Muscle, connective tissue

  7. Model of Strength Development

  8. Bone Development and Detraining • Bone can be positively affected • RT must meet threshold and direction • This may last into older age • Detraining is difficult to measure • Maturation mediates strength loss • Advantages are only maintained while training

  9. Injury • RT as prevention • Reduces recovery time • Children should be prepared for activity • Injury risk is real! • No max loads • Proper technique • Slow progression • Maturity level

  10. Acute and Chronic Injuries • Muscle strains and sprains • Warm-up • No max loads • Growth Cartilage (no max loads) • Epiphyseal plates • Not ossified • Fractures between 12-14yrs (weak bone) • Lumbar • Low loads • Use proper form • Repeated trauma for chronic

  11. Programs for Children • Psychologically and physically ready? • What type? • Understand proper technique? • Spotter safety? • Equipment safety? • Equipment fit? • Comprehensive program? • Sport participation?

  12. Programs cont… • Short, safe and supervised! • C-major muscle groups • O-strength to power • F-2x week • I-low • V-high • R-high • P-1 set to multiple sets

  13. Summary • Safety • Supervision • Maturational differences • Low to high • Slow progression

  14. Next Class • Chapter 11 Fleck • Program design tonight

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