Chapter 7 Shit Flashcards
What is growth in the s+c world?
Increase in body size or particular body part
What is development for an athlete?
Natural progression from prenatal life to adulthood
What is maturation?
Process of becoming mature and fully-functional
What is chronological age?
-Age in months or years
-Not very accurate to define stages of development because children don’t grow at a constant rate
-Substantial differences in development occur between children of the same age
+Weight and height
+Physical skills and builds
+Differences in timing tempo and magnitude of growth during puberty - the period of time in which secondary sex characteristics develop and a child transitions to young adulthood
What is biological age?
-Measured in terms of skeletal age, physique maturity, or sexual maturation
-In women - menarche - the onset of menstruation - is the marker for sexual maturation
-In boys, sexual maturity indicated by:
+Appearance of pubic and facial hair
+Deepening of the voice
How is the assessment of maturation used in training children?
-Helps fairly match children for fitness testing and athletic competition
-No evidence that physical training delays or accelerates growth in adequately nourished children
-Osteogenic stimuli essential for skeletal remodeling and growth
What’s the best way to determine biological age?
Skeletal X-rays compared against standard reference radiographs
What is somatic age?
-Longitudinal growth curve analysis
-Prediction of age from peak height velocity - age of maximal growth during a puberty growth spurt
-Best assessed every three months for longitudinal assessments
What is training age?
Length of time a child has consistently followed a formalized and supervised resistance training program
How does training age affect growth in a given child?
-Magnitude of gain will be affected by the amount of adaptation that has already occurred
-Peak height velocity typically occurs between age 12 and 14 and may increase risk of injury 0 care must be taken to avoid overuse injuries and ensure proper lifting technique:
+Reinforce proper movement patterns
+Target flexibility restrictions and correct muscle imbalances
+Decrease volume and/or intensity
How is does muscle grow in youth populations?
-Muscle mass increases steadily throughout developing years
-At birth ~25% of body weight is muscle
-By adulthood ~40% body weight is muscle
-In male puberty - hormonal increases (testosterone, GH, IGF) results in large increase in muscle mass and shoulder-width
-In female puberty - increased estrogen leads to increased body fat, breast development, and hip width
-Muscle mass increase in boys greater than in girls
-Muscle mass increases are caused by hypertrophy of individual fibers
Where does the majority of bone formation occur?
-Diaphysis - central shaft of a long bone
-Growth cartilage - located in:
+Epiphyseal growth plate
+Joint surface
+Apophyseal insertions of muscle-tendon units
-Most bones are fused by early 20s
What is cartilage vulnerable to?
-injury from trauma and overuse
-Injuries may disrupt blood and nutrient supply
+Results in permanent growth disturbances
-Trauma can occur from falls or repetitive stress
Peak incidence of epiphyseal growth damage occurs at peak height velocity
-Pre-adolescents may be less susceptible to this type of injury before they hit peak height velocity
Injury risk can be lowered by
+The appropriate technique, progression, training loads, and qualified instruction by strength and conditioning professionals
What is cartilage vulnerable to?
-injury from trauma and overuse
-Injuries may disrupt blood and nutrient supply
+Results in permanent growth disturbances
-Trauma can occur from falls or repetitive stress
Peak incidence of epiphyseal growth damage occurs at peak height velocity
-Pre-adolescents may be less susceptible to this type of injury before they hit peak height velocity
Injury risk can be lowered by
+The appropriate technique, progression, training loads, and qualified instruction by strength and conditioning professionals
What developmental changes occur in muscular strength?
-Increases in strength correspond to increased muscle mass throughout adolescence
-In boys - peak strength gains typically appear 1.2 years after peak height velocity and .8 years after peak weight velocity
-Suggest muscle mass increase precedes the ability to express strength with the new muscle
-Similar for girls but more variation in the strength-weight relationship
-Hormonal responses account for the acceleration of strength in boys during puberty and plateau in strength in girls
-Myelination of motor neurons required for skilled performance
+Full myelination does not occur until sexual maturation
+Results in different responses and skill gains between children and adults
Why is biological age better than chronological age?
-Early maturing children tend to be mesomorphic - muscular and have broader shoulders, or endomorphic - rounded and broader hips
-Late maturers tend to be ectomorophic - slender and tall
-Different proportions affect the execution of resistance exercise
+Short arms and large chest cavity have an advantage in upper body pressing
+Long legs and long torso disadvantage for squatting
+Requires individualized resistance training programs for each child
++Coaches should use child-sized weights
++Coaches should explain to children the difference in programs
++Special encouragement for late maturers
What are NSCA youth training guidelines?
-Each child should understand the risks and benefits of resistance training
-Competent and caring professionals should be in charge of program design
-Exercise environment should be safe and free of hazards
-Dynamic warm-ups should be included before training
-Static stretching should be performed after training when appropriate
-Child tolerance to exercise stress must be carefully monitored
-Begin with light loads to allow appropriate adjustments
+Gradually increase resistance as technique and strength improve
-One to three sets of 6-15 reps on a variety of movements can be performed
+Advanced multi joint exercises such as the snatch and clean and jerk may be incorporated into the program
++Requires appropriate load and technical proficiency
-2-3 non consecutive training sessions per week
+Youth with more training age may train more frequently
-Adult spotters should be available to assist the child in the event of a failed repetition
-Resistance should be periodized throughout the year
+Ensures sequential and varied stimulus
+Provides for adequate rest and recovery between cycles
What are the sex differences in body size and composition pre and post puberty?
-Before puberty - essentially no difference
-Compared to men, on average adult women have:
+More body fat
+Excessive low body fat in women associated with health consequences
+Less muscle
+Lower bone mineral density
+Lighter total body weight
+Broader hips relative to waist and shoulder measurement
-Broad shoulders in men can support more muscle mass and have more mechanical advantage
What are the strength and power output differences in the sexes?
-In absolute numbers, women typically have ⅔ the strength of men
+Lower body strength in women closer to male values than upper body strength
-Sex-related differences in body composition account for much of this discrepancy
-Relative to bodyweight:
+Lower body strength similar to men
+Upper body strength is still less than men
-Relative to fat-free mass:
+Differences in strength tend to disappear
+Eccentric strength may be more similar to men than concentric strength relative to fat-free mass
-Overall comparisons suggest that specific muscle quality is not sex-specific
-Power output differences tend to mirror strength differences relative to body weight
-Differences in power output may also be a function of sex-related differences in rate of force development and recruitment strategy for muscle activation
What are considerations for youth resistance training?
-Children aren’t mini adults
-Children should begin training at a level commensurate with:
+Maturity level
+Physical abilities
+Individual goals
-Better to underestimate rather than overestimate child’s ability
-Do not impose adult training programs and philosophies on children
What are the physical responses children have to resistance training?
-Children as young as 5 have benefited from resistance training
+Must be programmed properly
+Maximum strength gains rate reported between 10%-90%
+Typically 30-40% improvement in strength
+Rate of change attenuated - requires continued progressive training
-Detraining occurs in children who stop resistance training - strength gains return to typical biological age levels
-Hypertrophy contributes to strength gains in adolescents and adults - less so for preadolescents
+Preadolescent boys testosterone level 20-60ng/100mL
+Testosterone in boys increases to 600ng/mL during adolescence
+Testosterone in females unchanged during adolescence
-Neural factors significant in preadolescent gains
-Increased recruitment, synchronization, motor unit activation, and firing frequency
What are the benefits of resistance training for children?
-Increases strength, power, and endurance
-Decreases body fat, improves insulin sensitivity, and enhances cardiac function in obese children
-Enhances bone mineral density in children
-May decrease risk of osteoporosis later in life among women
-Preseason resistance training increases resistance to injury
-Overall increase in athletic performance
What are potential risks for using resistance training with children?
-Appropriate resistance training for children relatively safe compared to typical sports and recreational activities
-Injuries typically the result of accidents caused by lack of supervision
-Low risk of epiphyseal plate fracture - although possible
+Generally associated with heavy overhead lifts without supervision
What precautions should be taken to reduce injury risk in children?
-Evaluate children by sports medicine physician prior to starting a resistance training program
-Discuss the risks and importance of preparatory conditioning with parents
-Encourage children to participate in long-term training programs with adequate recovery time between seasons
-Training programs should be multidimensional and include the following components:
+Elements of resistance training
+Fundamental movement skills
+Speed and agility development
+Dynamic stabilization
-Implement well-planned recovery between sessions and competitions
-Ensure youth follow healthy lifestyle habits (sleep, hydration, nutrition etc.)
-Coaches should participate in continuing professional development programs
-Delay sports specialization until adolescence - expose children to a variety of sports
