Children + Youth Flashcards
24 hr guidelines for ages 5-17 years for sweat
sweat: 60 MVPA/day involving a variety of aerobic activities
24 hr guidelines for ages 5-17 years for step
several hours of a variety of structured and unstructured light PA
24 hr guidelines for ages 5-17 years for sleep
14-17 years: 8-10 hours
consistent bed and wake up times
24 hr guidelines for ages 5-17 years for sit
< 2 hrs per day of recreational screen time; limited for extended periods
what percentage of youth get the MVPA on at last 6/7 days
7%
what percentage of youth achieve weekly average of at least 60min/day
33%
implications of childhood PA
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
benefits of RT in youth
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
which classification of kids might RT be especially useful for?
sedentary youth unwilling or unable to perform prolonged periods of aerobic exercise
what to focus on before PHV
fundamental motor skills, speeds, aerobic capacity
what to focus on after PHV
aerobic power, speed
when to focus on strength for boys and girls
Girls: immediately after PHV
Boys: 12-18 months post PHV
changes in muscle strength pre PHV
- 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)
what age does bone mineral density increase up to in girls and boys
18 in girls and 20 in boys
what percentage of total bone mineral density is acquired within 4 years of PHV
39%
what factors influence bone density and which one is the most important
genetics
diet
PA –> most important!!!
which types of PA are best for bone mineral density
unaccustomed plyometric exercises
multi - joint, moderate to high intensity resistance training
weight bearing aerobic MVPA
key priorities of youth exercise prescription guidelines
- fun and positive experience
- prescription should reflect developmental age as well as training age
- provide qualified instruction and supervision
- involve the parents
Aerobic FITT for youth
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
RT FITT For youth
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
how many days a week of rest for youth?
1-2 days per week to focus on fun, skill acquisition, safety and sportsmanship
Myth or Fact: there is a high incidence of injuries in youth who take part in RT
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
when can youth start formal RT
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
does RT stunt epiphyseal plate growth?
not proven!
does RT lead to repetitive soft tissue injures in youth
not more than adults
how many times should vigorous and bone strengthening exercise be included?
- Vigorous PA and bone strengthening exercises should be incorporated at least 3 days per week
