Resistance Training for Children

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Resistance Training for Children

• Children can safely participate in resistance
  training if special precautions and recommended
  guidelines are carefully followed.

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Resistance Training for Children

• Because children are anatomically and
  physiologically immature, heavy weights may cause
  damage to the developing bones and joints.
• The reported incidence of bone injury to young
  children is low.

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Resistance Training for Children

• Exercise intensity should not exceed 70 1-RM,
  which equates to 8 or more repetitions per set.

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Resistance Training for Children

• Prescribe 1 to 2 sets of 8 to 10 multi-joint (no
  single joint) exercises.

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Resistance Training for Children

• To progressively overload the muscle groups,
  increase the number of repetitions gradually
  before increasing the resistance.

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Resistance Training for Children

• Instruct the child about proper weightlifting
  (e.g., no fast or jerky movements) and breathing
  techniques (no-breath holding).

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Resistance Training for Children

• A trained exercise leader should closely
  supervise and monitor the weightlifting activity
  of the child during every workout.

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Resistance Training for Children

• Select basic exercises for the major muscle
  groups.
• This could be as few as four multiple-muscle
  exercises, such as leg presses, chest presses,
  pull-downs and shoulder presses.

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Resistance Training for Children

• The program could also consist of as many as 12
  single-muscle exercises, such as
• leg extensions, leg curls,
• hip adductions, hip abductions,
• chest crosses, back pullovers,
• lateral raises, bicep curls,
• tricep extensions, abdominal curls,
• low back extensions calf raises.

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Resistance Training for Children

• Have the youth perform approximately 12 exercise
  sets per training session.
• For example, three sets each of a four-exercise
  program,
• two sets each of a six-exercise program,
• or one set each of a 12-exercise program.

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Resistance Training for Children

• Have children use a resistance that permits
  between 10 and 15 properly performed repetitions
  to muscle fatigue.

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Resistance Training for Children

• Increase the weight load by 1 to 3 pounds
  whenever 15 repetitions can be completed in good
  form.

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Resistance Training for Children

• Make sure young people perform every repetition
  through a full ROM, from a position of
  comfortable muscle stretch to a position of
  complete muscle contraction.

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Resistance Training for Children

• Have them perform every repetition with
  controlled movement speed, taking approximately
  two seconds for each lifting action, and two to
  three seconds for each lowering action.

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Resistance Training for Children

• Train youth two or three non-consecutive days per
  week.
• For children actively involved in sports, a
  single weekly training session should be
  sufficient.

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Resistance Training for Children

• Progress gradually and consistently.
• This can be facilitated by recording every
  training session on simplified workout cards.

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Resistance Training for Children

• Include aerobic activity and flexibility
  exercises in every training session, using group
  games whenever possible to enhance student
  involvement and enjoyment.

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Resistance Training for Children

• Provide competent instruction and supervision by
  qualified adults throughout every exercise class.
• For best results, try not to exceed a ratio of
  five children to one adult instructor.
• Wescott Faigenbaum 2001 Fitness Management.

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Resistance Training for Older Adults

• The primary goal of resistance training is to
  develop sufficient muscular fitness so that older
  people may carry out daily activities without
  undue stress or fatigue and retain their
  functional independence.

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Resistance Training for Older Adults

• The general guidelines for resistance training
  programs for older adults are similar to those
  recommended by the ACSM for apparently healthy
  adults and children who are beginning a
  resistance training program.

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Resistance Training for Older Adults

• However, some additional guidelines and
  precautions are recommended
• During the first 8 weeks of training, use minimal
  resistance (30 to 50 1-RM) for all exercises.

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Resistance Training for Older Adults

• Instruct older adults about proper weightlifting
  and breathing techniques.

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Resistance Training for Older Adults

• Trained exercise leaders, who have experience
  working with older adults, should closely
  supervise and monitor the clients weightlifting
  techniques and resistance training during the
  first few sessions.

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Resistance Training for Older Adults

• Prescribe multi-joint, rather than single joint,
  exercises.

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Resistance Training for Older Adults

• Use exercise machines to stabilize body position
  and control the range of joint motion.
• Avoid using free weights with older adults,
  unless they are accustomed to using free weights.

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Resistance Training for Older Adults

• Each exercise session should be approximately 20
  to 30 minutes and should not exceed 60 minutes.

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Resistance Training for Older Adults

• Older adults should rate their perceived exertion
  (RPE) during exercise.
• RPEs should be between 12 and 13 (somewhat hard).

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Resistance Training for Older Adults

• Allow at least 48 hours of rest between exercise
  workouts.

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Older Adults

• For improvement in muscular strength and
  hypertrophy, the use of both multiple- and
  single-joint exercises (perhaps machines
  initially with progression to free weights with
  training experience) with slow to moderate
  lifting velocity, for one to three sets per
  exercise with 60-80 1RM for 8-12 repetitions
  with 1-2 minutes of rest in between sets is
  recommended.

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Resistance Training for Older Adults

• Never allow arthritic clients to lift weights
  when they are actively experiencing joint pain or
  inflammation.

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Resistance Training for Older Adults

• When returning to resistance training following a
  lay-off of more than one month, start with a low
  resistance that is less that 50 of the weight
  that the individual was lifting prior to the
  lay-off.

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