Training for Children and Youth Flashcards
inactivity among children and youth
children spend less time outside in free play, ad recess- more screen time.
only 25% hildren 5-17 use active transport methods
Regular Physical Activity Affects Brain development
Dynamic interaction between physical movment and cognitive and motor skill development. Movment increases cerebral capillary growth, blood flow, oxygenation, neurotropin production, nerve cell growth (hippocampus), neural activit and connectivity, network density, tissue volume. Associated with incresed attention, info processing, storgage, retreval, coping, cravings, pain, positive affect.
Why is it important to develop regular physical activity patterns as child
helps develop healthy msk tissue, cardiorespiratory system, neuromuscular patterns, body wieght, social development, anxiety and depression control, and helps development of other healthy behaviour aptterns.
physiology of children and youth
should not be treated as mini adults- have specific physiological and developmental differences.
children’s developmental needs
younger- prefer free play, running, games, age appropriate sports, ect
adolescents: have more complex motor skills–> resistance training, sports, active recreation.
FUN–> more likely to engage
Children’s physiological differences
physiological responses don’t differ
but have: lower anaerobic capacity- smaller heart, SV, higher max HR, higher metabolic steady state, faster recover of HR and BP
CDV sys less trainable- imporvemnts are mostly from increase biomechanical efficiency.
are NOT less effective at thermoregulation in heat- decreased performance would be due to poor hydration.
Position statement on Active outdoor play
essential- recommended more opportunities for self directed play outdoors in all settings
Differences in acute exercise- how differ from adults
O2 uptake (absl and rel), HR, SV, CO, SBP, DBP, respir rate, tiral volume, minute ventilation, RER
O2 uptake: absl: decreased and rel: increased, HR: increased, SV: decreased , CO: decreased , SBP: decreased , DBP: decreased , respir rate: increased, tiral volume: decreased , minute ventilation: decreased , RER: decreased
Prescription goals and priorities
main goal- cater to developmental needs and build positive experience translating to lifelong habits of PA
5-12yrs: emphasize playfulness in “training sessions”
children should not specialize prior to age 12
Canadian 24 h movment guideline for early years and guideline for children and youth
Encourage active lifestyle with balance–> all types of movment bahviour matter, balance is required for optimal health.
As motor skills and visual traking improve- encourage activities with more sophisticated movment patterns
Strength training can be appropriate if proper supervision and technique- begin with body wieght.
empower to enagage in active play over sedentary behaviour and active over passive transport.
Parents role
parents set example and shape chidlrens life long attitudes about physical activity.
Safety considerations for PA in children
-inquire with health care provider if recomended limitations in PA prior to changing type, frequency, intensity or duration.
-prioritize development if knowlege regarding benifits of risk of activity vs inactivity
-prioritize dissemination of info regarding benifits and risks of sedentary behavioour and PA
-encourage all children to accumualte >=60mins of PA per day.
Canadian sports for life’s long term athletic development (LTAD) model for children and youth- stages
1: awareness and first involvement
2: Active start
3: FUNdementals
4: learn to train
5: train to train
6: train to compete
7: train to win
8:active for life
stage 1.2.3 develop PA literacy before puberty- proide foundation
satge 4,5,6,7-provide advanced training for those wanting to specialize in 2 sport and compete at high levle
stage 8: about staying active throguh life
Prescription parameters: frequency
Daily PA- mix of games, sport, active transportation, chores in variety of enviromnts. Vigorous PA and mucle and bone strengthening activities should be incorporated >= 3x/week
Prescription parameters: intensity
mix of moderate and vigorous intensity for aerobic. RPE is easy way to gauge inernsity, alk test cana slo be used.
for adolescents consider using technology- to oncoporate love of tech
light to moderate resitance training is favoured for untrained- focus on technique
Prescription parameters: time
> =60mins mod-vigourosu PA throguhout day- increase progressively until guideline is met. Exceeding 60mins has additional health benifits. Several hours of LPA should be incorporated.
Prescription parameters: type
aerobic should be foundation of prescrition- mix of active trasnpirt, active breaks in school and post school activities.
motivated adolescents may follow formal training routine in gym setting with aerobic and resiitance trianing.
climbing, swining anf weight bearing stimulates muscle and bone strenght.
Resistance training for children and youth
no min age. appropriate instruction with warmup and cool down, equipment size are imporant. Low to moderage intensity 2-3x/week on non consequitive days. 1-2 sets of 8-15 reps got 8-12 exercises. can be benificial if done properly. Max lifts are very risky.
Prescription parameters: sedentary behaviour
reducing sedentary bahvaviour. limit recreational screen time to >2h/day, limit sitting for extended peropids, encourage active transport, move every 20-30 mins
Canadian pediaatric society position statemnt on screen time for children under 5
minimize screen time
midully use screen as family: model healthy use of screen
Prescription parameters: sleep
uniterrupted 9-11hrs for 5-13yrs and 8-10 hrs for 14-17yrs
sleep is essential for healthy development- sleep deprevation has become more common. remove elctronics from bedrooms and limit acess during bedtime, set consitent schedule.
Organised sport for physical activity
team sport can boost self esteem, coordination and fitness, social skills and develop love for PA. Can motivate conditoning for imporve performance. Some may be intimidated by sports and further demontivated by legue focused on winning–> can lead to later inactivity.
Participaction and the brain and body equation
kids need to be active to build their best brains- foster connections to reach emotional, mental and intellectual potential
Importance of Physical literacy to child health
motivation, confidence, physical competence knowlge and understanding to value and take responsibity for engagement in PA for life.
Candian 24h movment guidlines for early years: infants (>1yr)
PA several times in variety of ways- via floor based play. for non-mobile- include at least 30 mins of tummy time spread out, not restrained for >1hr, screen time not recomended, when sedentary stroytelling is recomended, sleep including naps- 14-17hrs (0-3m), 12-16hrs (4-11m)
Candian 24h movment guidlines for early years: toddlers (1-2yrs)
> =180mins variety of PA at any intensity include energetic play spread throguhout day; not restained for >1hr or sitting extended periods, screen time not recomended for >2yrs then 2yrs old >1hr, encourage reading and storytelling when sedentary, 11-14hrs sleep including naps w/ consistent sleep and wake times
Candian 24h movment guidlines for early years: preschoolers (3-4 yrs)
> =180mins PA in variety of activity spread throguhout day at least 60 mins energetic play, not restricited >1hr at time, engage in reading and storytelling when sedentary, 10-13hrs sleep include naps with considtent sleep and wake times
replace restained or sedentary time with energetic plat, swap indoor for outddor while preserving sleep.
Medical issues impacting PA in children
Ahtsma is most common- affects 12.5% children in canada. exercise can be trigger. resume medication can be used to control conditon when triggered.
