Athlete Considerations

Question 1

why resistance training for children?

Answer 1

• promotes muscular strength, motor skills, and lifelong physical activity habits
• enhances body awareness, weight room etiquette, and enjoyment of exercise
• prepares young athletes for sports and reduces injury risks

Question 2

what are the key guidelines for resistance training for youth athletes?

Answer 2

1) readiness - interest in participating in resistance training
2) focus areas - intrinsic goals: skill improvment, personal success, and fun
3) progression:
- start with light/no weight for technique mastery
- gradual increases in load or sets after technique consistency
*load is relative to individual

Question 3

list the injury prevention strategies for resistance training for youth athletes

Answer 3

• professional supervision to maintain technique and reduce overuse risks
• comprehensive, year-round programs with varied intensity and type
• encourage recovery periods between seasons and avoid early specialization

Question 4

what are the components of a balanced program (resistance training for youth athletes)

Answer 4

1) physical training - resistance training, plyos, speed, agility, and balance work
2) lifestyle factors -promote adequate sleep, hydration, and balanced nutrition

Question 5

what are the general considerations for resistance training for older athletes?

Answer 5

maintaining strength and functionality

start low, progress gradually

Question 6

describe the maintaining strength and functionality consideration

Answer 6

• resistance training helps older athletes preserve muscle mass (combat sarcopenia) and maintain bone density, reducing the risk of osteoporosis and fractures
• aims to maintain or improve balance, mobility and functional independence to reduce fall risk and improve quality of life

Question 7

describe the start low, progress gradually consideration

Answer 7

• begin with lower resistance and volume, increasing as the athlete adapts to avoid injury
• focus on functional exercises that replicate daily movements (eg. squats, lunges, step-ups)

Question 8

describe frequency & volume for older adults (resistance training)

Answer 8

• 2-3 times a week of resistance training targeting major muscle groups
• 1-3 sets per exercise, aiming for 8-12 reps to build strength without overexertion

Question 9

describe recovery and progression

Answer 9

• allow adequate recovery (1-2 days between sessions) to avoid overtraining and facilitate muscle repair

Question 10

describe injury prevention & wellness (resistance training for older athletes)

Answer 10

• flexibility and balance training: include stretching and balance exercises to reduce fall risk and improve joint flexibility
• gradual load increase: avoid rapid intensity increases, ensuring the athlete can maintain proper technique with each progression

Question 11

name the 5 principles of rehab (resistance training for injured athletes)

Answer 11

• avoid overstressing healing tissues
• progression based on specific criteria
• evidence-based approach
• individualizaed programs
• team-oriented process

Question 12

describe the avoid overstressing healing tissues principle

Answer 12

ensure tissues are not subjected to excesive stress during recovery

Question 13

describe the progression based on specific criteria principle

Answer 13

athletes must meet set criteria to advance through each phase of rehabilitation

Question 14

describe the evidence based approach principle

Answer 14

programs should be grounded incurrent clinical and scientific research

Question 15

describe the individualized programs principle

Answer 15

tailor rehabilitation to each athlete’s unique needs, goals and condition

Question 16

describe the team-oriented process principle

Answer 16

collaboration among all sports medecine professionals is essential for the athlete’s safe and quick return to competition

Question 17

what 3 healing stages happen in injured athletes?

Answer 17

inflammatory response, fibroblastic repair, maturation (remodeling phase)

Question 18

describe the exercise strategies for inflammatory response

Answer 18

1) relative rest for injured area
2) exercise for uninjured areas
3) focus on maintaing fitness
*first 72 hrs after injury

Question 19

describe the exercise strategies for fibroblastic repair

Answer 19

1) isometric exercises
2) isokinetic/isotonic exercises
3) isotonic exercises
4) neuromuscular control training

Question 20

describe the exercise strategies for the maturation - remodeling phase

Answer 20

1) spor-specific training
2) velocity-specific training
3) closed kinetic chain exercises
4) open kinetic chain exercises
*could up to 1-1.5 yr for tissue that needs bone remodelling, vascular = faster healing)