Muscle It Up (Youth Strength Training) Body Rock Fitness (613) 759-4752 bodyrockfit@gmail

1. Muscle It Up (Youth Strength Training) Body Rock Fitness (613) 759-4752 bodyrockfit@gmail.com  Professional Recreation Services 2009/2013. All Rights Reversed. No part of these notes can be reproduced without the written permission from Professional Recreation Services. Sponsors: Reebok International and Fitness Marketing Group

2. YMCA Canada & USA Fitness EducatorDylan T Harries {B. Rec., B.Sc. (HK), C.A.T} An renowned fitness presenter who travels the world inspiring his participants with his passion and knowledge of all forms of physical activity. With over 20 years of fitness experience, Dylan is the YMCA-YWCA regional director Ottawa Canada. In his spare time, he is an award winning athletic trainer and performance coach for world level figure skaters. • YMCA (T for T), CALA (Trainer), CFP (PTS/FIS), Aqua Jogger (Master Trainer),SPI (2), Gym-Stick (Trainer), HydroRider (Master Trainer), Spinning (star 2), Bender Ball (Trainer), Bosu (Instructor), TRX (Instructor), Heart Wise (Instructor), AEA (Member), ACE (Member), Gliding (1) and NCCP (2) certified.

3. Components Of Fitness • Aerobic Fitness (agility) • Muscular strength & endurance (coordination) • Flexibility (reaction time) • Body composition (balance/speed/power)

4. Youth Fitness Pyramid • Lifestyle Physical Activities & Play • FUNdamental Fitness Conditioning • Sports Practice & Training • Sports Competition

5. Definition • Strength / Resistance Training is different from weightlifting and powerlifting. • It is a planned and structured means of exercising with appropriate resistance that a participant gradually progresses as the musculoskeletal system becomes stronger.

6. Benefits • Stronger Muscles, Bones, Tendons and ligaments • Lower Fat % • Higher Metabolism • Greater Self Confidence • Lower Injury Risk (sport)

7. Fitness Assessment 1) The Basic Ab Crunch/Trunk Lift (30 seconds) 2) 90 degree Push-Up (30 seconds) 3) Grip Strength Test (2 tries L/R) 4) Vertical Jump (2 tries) 5) Long Jump (2 tries) 6) Stand Up & Run (10 m) 7) Flexibility Test (sit and reach) 8) Flexibility Test (Shoulder ROM)

8. Studies • Boys and girls in research studies typically improved their muscle strength by 30 to 50 percent in only 8 weeks of training. • Research shows that the benefits of strength training for youth far outweigh the risks. • 50 % of youth sport injuries could have be prevented with conditioning programs (ACSM)

9. ACSM & CSEP • 2 to 3 Brief Exercise Sessions per Week (20 to 45 minutes) • 2 to 3 Sets • 8 – 15 Reps • Circuit Training is best • Cardio Games work well

10. Resistance Factors • Safety • External Resistance • Length of the lever arm or leg • Speed • ROM • Knee Tracking • Shoulder Growth Plate

11. DeLorme – Watkins Protocol • 1st Set (light weight for 10 Reps) • 2nd Set (moderate weight for 10 Reps) • 3rd Set (heavy weight for 10 – 15 Reps)

12. Repetition Cadence • 4 to 6 seconds per repetition • 2 to 3 sec (concentric) • 2 to 3 sec (eccentric) • Rest Interval: • 45 seconds (12 to 13 year olds) • 1min (14 – 16 year olds)

13. Program Base Exercises • Push – Ups (Ball and 90 degree floor) • Dumbbell Chest Fly • Ball Squat / Leg Press • One Arm Row / Bent Over Double Arm Row • Seat Row Machine (wide grip) • Leg Curl Machine / Ball • Shoulder Raise (Core) *Front & Side • Med. Ball Side Pass (partner work) • Basic Ab Crunch (Bosu) • Rev Ab Curl • Prone Plank (Front/Side/Jumping Jacks) • Superman Balance (Ball or Bosu)

14. Games & Drills • Agility Ladder • Ship To Shore (Y Core Values) • Group Circle Core Competition • Freeze Frame • Medical Tag • Speed Drill

15. Studies Perceptual & Motor Skills Faigenbaum/Milliken/Cloutier/Westcott 2004 Strength Training For Chilren & Adolescents Ciapponi, Lytle 2008 Strength Training Recommendations For Youth Vaughn,Micheli 2008 & Disa Hatfield 2011