Children’s muscle mass increases _______ through the developing years
Quickly
When puberty begins, what increases in boys?
Testosterone, growth hormone, and insulin-like growth factor. Muscle mass increases and shoulders widen
When puberty hits, what increases in girls?
Estrogen. Increase in fat deposits, development of breasts, and widening of their hips
Is resistance training safe for youth?
It is a safe and effective way to condition youth athletes if done with care and following guidelines
There is a ______ strength increase in untrained youth
30-40% strength increase
What is one major benefit for youth training?
Can influence future health decisions
What are ways to reduce overuse injury risk in youth?
- Evaluate
- Educate parents
- Encourage long term training programs
- Training should be multidimensional
- Recovery strategies
- Proper healthly lifestlye choices
- Coaches should go through professional development programs
- Support and encourage kids
- Encourage kids to take on different sports
What are the training guidelines for youth?
- Understand the benefits and risks
- Exercise in safe and hazard free areas
- Dynamic warm-ups prior to training
- Static stretching after session
- Monitor children’s exercise stress tolerance
- Start sessions with light loads
- Increase resistance by 5-10% at a time
- 1-3 sets of 6-15 reps
- Focus on form
- 2-3 training days per week
- Spotter are important
- Systematic variations in the training program
What does the female athlete triad consist of?
- Energy availability
- Menstrual function
- Bone mineral density
Absence of menstrual cycles for three or more months?
Amenorrhea
Females are ______ times more likely to tear their ACL then men
6 times
_____ and _______ becomes more of a risk with increased age and may lead to more _____, _______, and _______.
Boss loss and fragility. Falls, fractures, and even disability
What happens to bones when age increases?
Bones become more porous and the prevention of osteoporosis should be taken into account
What are the safety recommendations for older adult resistance training?
- Prescreened
- 5-10 minute warm-ups
- Static stretching before or after
- Avoid the valsalva maneuver
- Do not overdo training
- 48-72 hours recovery between sessions
- Use full range of motion
