Children + Youth

Question 1

24 hr guidelines for ages 5-17 years for sweat

Answer 1

sweat: 60 MVPA/day involving a variety of aerobic activities

Question 2

24 hr guidelines for ages 5-17 years for step

Answer 2

several hours of a variety of structured and unstructured light PA

Question 3

24 hr guidelines for ages 5-17 years for sleep

Answer 3

14-17 years: 8-10 hours

consistent bed and wake up times

Question 4

24 hr guidelines for ages 5-17 years for sit

Answer 4

< 2 hrs per day of recreational screen time; limited for extended periods

Question 5

what percentage of youth get the MVPA on at last 6/7 days

Answer 5

7%

Question 6

what percentage of youth achieve weekly average of at least 60min/day

Answer 6

33%

Question 7

implications of childhood PA

Answer 7

90% of children with low motor competence did not meet recommendations of 60mins of daily MVPA

below average strength as a youth = increase in cardio metabolic, all cause disability later in life, major cause of premature death

Question 8

benefits of RT in youth

Answer 8

increase muscle strength + power 
increase local endurance muscle 
increase bone mineral density 
increase resistance to injury 
increase Motor performance
increase mental health and well being 
improve blood lipid profile 
improve blood pressure 
stimulate more positive attitude towards lifetime PA

Question 9

which classification of kids might RT be especially useful for?

Answer 9

sedentary youth unwilling or unable to perform prolonged periods of aerobic exercise

Question 10

what to focus on before PHV

Answer 10

fundamental motor skills, speeds, aerobic capacity

Question 11

what to focus on after PHV

Answer 11

aerobic power, speed

Question 12

when to focus on strength for boys and girls

Answer 12

Girls: immediately after PHV
Boys: 12-18 months post PHV

Question 13

changes in muscle strength pre PHV

Answer 13

• muscle fiber number fixed closely after birth
• increase in muscle CSA primarily reflects increase in contractile protein
• other hormones and growth factors (GH, IGF-1) play a more significant role than testosterone
• increase in strength (primarily neural changes)

Question 14

what age does bone mineral density increase up to in girls and boys

Answer 14

18 in girls and 20 in boys

Question 15

what percentage of total bone mineral density is acquired within 4 years of PHV

Answer 15

39%

Question 16

what factors influence bone density and which one is the most important

Answer 16

genetics
diet
PA –> most important!!!

Question 17

which types of PA are best for bone mineral density

Answer 17

unaccustomed plyometric exercises

multi - joint, moderate to high intensity resistance training

weight bearing aerobic MVPA

Question 18

key priorities of youth exercise prescription guidelines

Answer 18

• fun and positive experience
• prescription should reflect developmental age as well as training age
• provide qualified instruction and supervision
• involve the parents

Question 19

Aerobic FITT for youth

Answer 19

F: daily
I: progress from moderate to higher intensities, RPE recommended
T: 60 min MVPA
T: variety of types, intensities and environments

ALSO: several hrs/day of unstructured LPA

Question 20

RT FITT For youth

Answer 20

F: 2-3 times/week on non-consecutive days
I: <60% 1-RM progressing to 80%1-RM once technique is mastered
T: 1-2 sets of 8-15 reps progressing to 4 sets of 8-15 reps
Rest: 1min-3mins (longer with higher intensities)
T: extended focus on technique and safe training procedures to start over amount or load lifted

Question 21

how many days a week of rest for youth?

Answer 21

1-2 days per week to focus on fun, skill acquisition, safety and sportsmanship

Question 22

Myth or Fact: there is a high incidence of injuries in youth who take part in RT

Answer 22

children had lower risk of RT related joint sprains and muscle strains than adults

most injuries were the result of accidents that are potentially preventable

Question 23

when can youth start formal RT

Answer 23

there is no minimum age, but the kids must have the desire

Formal RT appropriate when they have the emotional maturity to accept and follow directions

kids do RT through free play the outdoors

Question 24

does RT stunt epiphyseal plate growth?

Answer 24

not proven!

Question 25

does RT lead to repetitive soft tissue injures in youth

Answer 25

not more than adults

Question 26

how many times should vigorous and bone strengthening exercise be included?

Answer 26

• Vigorous PA and bone strengthening exercises should be incorporated at least 3 days per week