Children and Resistance Training

Chapter 10-Fleck

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: Increased strength, power & muscular

endurance Decreased injuries Improved sport performance

Correctly designed, progressed, taught and SUPERVISED!

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

T Levels by Age and Training

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

Model of Strength Development

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

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

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

Programs for Children

Psychologically and physically ready? What type? Understand proper technique? Spotter safety? Equipment safety? Equipment fit? Comprehensive program? Sport participation?

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

Summary

Safety Supervision Maturational differences Low to high Slow progression

Next Class

Chapter 11 Fleck Program design tonight