chapter 7 Flashcards
when are kids at an increased risk of injury
during peak height velocity(growth spurt) weakening of the bone, muscle imbalances and tightening f the muscle tendons
what happens to a boys testosterone during puberty? number
a 10-fold increase
what is the diaphysis
where bone formation occurs, the central shaft of a long bone
where is the growth cartilage located in kids
the epiphyseal growth plate
the joint surface
the apophyseal insertions of muscle-tendon units
what happens before a child responds to training
the nervous system develops
kids will benefit from weightlifting in ?
better bone density levels
how to prevent overuse injuring in kids
physical parents should be educated participate in year round physical activiy well-planned recovery strategies nutrition monitored coaches should get educated a variety of sports and activities
goals of kid reisitance training
increase muscular strength
teaching children about their bodies
promoting interest in activities
having fun
2 areas of concern in youth resistance training
quality of instruction
rate of progression
CSCS for kids must have a ?
thorough understanding of youth resistance training
be able to demonstrate technique
ability to speak with children
be able to play down competition
focus on technique rather than weight amount
because of the high risk of injury in youth ? should be performed
rehabilitation exercises to prevent injury
youth resistance training guildlines
child should understand risks and benefits
caring fitness professionals should supervise traing
dynamic warm-up
static stretching
monitor childs tolerance to exercise stress
begin with light loads
increase resistance gradually (5-10%)
proper form
adult spotters
varied program
drink water before during and after
youth resistance reps
1-3 sets of 6-15 reps
how many training sessions for kids
2-3 nonconsectutive
2 areas of concern with women lifting
the development of upper body strength and the prevention of sport-related injuries (knee)
what kinds of exercises should women do to increase upper body strength
clean and snatch
how can females reduce their risks of injury
physical year-round conditioning dynamic warm-up appropriate clothing diet
osteopenia is defined by a bone mineral density of
between -1 and 2.5 sd
osteoporosis is defined by a bone mineral density of
-2.5 sd
sarcopenia
loss of muscle with age
older ppl have less muscle mass and a higher proportionof type ? fibers
Type 1 slow twitch muscle fibers
what to evaluate before beginning a resistance training program
preexisting medical ailments
exercise progression
nutritional staus
what reps should seniors start out with?
1 set of 8-12 reps with 40-50% 1RM and then increase to 3 sets with 60-80%1RM
how many gym visits a week for seniors
2 times
safety recommendations for RT for senior
prescreened warm up static stretching do no overtax the muscles no valsalva maneuver 48-72 hours of recovery range of motion that is pain free exercise instruction from qualified instructors
