Youth and Seniors Flashcards
Children
aged 3 (no longer a toddler) to onset of Puberty
Adolescent
females aged 8-19
males aged 10-22
length of puberty
Adult
end of puberty to age 50
Senior
age 50+
Bone Anatomy
Epiphyseal (growth plate)
Diaphysis
Epiphysis
Exercise/Activity needed
-affects bone width, density and strength
-little to no affect on length (unless excessive)
Bone Growth
Peak Height Velocity
- growth spurt
- females age 12
- males age 14
you reach 50% of your adult height near age
2
Muscular Mass
25% LBM at birth Female adults 40% Male adults 50%+ LBM (10x more testosterone) Peak mass velocity age 16-20 in females -18-25 in males -also lowest natural adult fat mass
Fat Mass
10-12% Body fat at Birth
female adults
25% BF
10x more estrogen
male adults
15% BF
peak fat mass velocity
depends on fat cell creation as child
Age considerations. There are _ differences between _, _, and _.
physiologic
children, adolescents, and adults
Children/adolescents have a _ _ _ instead of max VO2
peak oxygen uptake
Children/adolescents are less _ and exercise at a _ intensity of their maximum VO2
efficient
higher
Children/adolescents do not produce enough _ _ to perform sustained high intensity exercise
glycolytic enzymes
Children/adolescents are not efficient at
thermoregulation
Resistance training for youth is lower risk of _ than most _ commonly participated in.
injury
sports
Most common injuries are what for RT for youths
sprains to ligaments or muscle strain
Children will build _ and _ _ but very little increase in muscle mass
strength and bone density
neuromuscular strength, not hypertrophy
Exercise Guidelines for youth
basic cardio, games/activities, sports
- RT begins with BW exercises
- phase 1 of the OPT model mostly
5-7 days a week
Mod-Vig cardio
60 minutes a day
flexibility training is a MUST
Think recess or sports, not “workout”
Senior adults Bone
lose height
- age 35-40
- compression of vertebral disks
- poor posture
Bone mass decrease
- women age 30-35
- men age 45-50
Senior Adults Osteopenia
weak bone
BMD score of -1 to -2.5
training will slow progression
Senior Adults Osteoporosis
porous bone BMD score more than -2.5 risk of osteoporosis -age 40-50 women -age 50-60 men
Senior Adults Muscle Mass Decrease
age 30-40
faster after age 45 (greater in men)
Sarcopenia
Fibrosis
Sarcopenia
weak muscle
advanced atrophy
Fibrosis
loss of muscle mass
unused muscle tissue turns to scar tissue
