Canadian Society for Exercise Physiology Position Paper: Resistance Training in Children and Adolescents

Many position stands and review papers have refuted the myths associated with resistance training (RT) in children and adolescents. With proper training methods, RT for children and adolescents can be relatively safe and improve overall health. The objective of this position paper and review is to highlight research and provide recommendations in aspects of RT that have not been extensively reported in the pediatric literature. In addition to the well-documented increases in muscular strength and endurance, RT has been used to improve function in pediatric patients with cystic fibrosis, cerebral palsy and burn victims. Increases in children’s muscular strength have been attributed primarily to neurological adaptations due to the disproportionately higher increase in muscle strength than in muscle size. Although most studies using anthropometric measures have not shown significant muscle hypertrophy in children, more sensitive measures such as magnetic resonance imaging and ultrasound have suggested hypertrophy may occur. There is no minimum age for RT for children. However the training and instruction must be appropriate for children and adolescents involving a proper warm-up, cool-down and an appropriate choice of exercises. It is recommended that low-to-moderate intensity resistance should be utilized 2-3 times per week on non-consecutive days, with 1-2 sets initially, progressing to 4 sets of 8-15 repetitions for 8-12 exercises. These exercises can include more advanced movements such as Olympic style lifting, plyometrics and balance training, which can enhance strength, power, co-ordination and balance. However specific guidelines for these more advanced techniques need to be established for youth. In conclusion, a RT program that is within a child’s or adolescent’s capacity, involves gradual progression under qualified instruction and supervision with appropriately sized equipment can involve more advanced or intense RT exercises which can lead to functional (i.e. muscular strength, endurance, power, balance and co-ordination) and health benefits

Exercise is sports medicine in youth: Integrative neuromuscular training to optimize motor development and reduce risk of sports related injury

Regular participation in organized youth sports does not ensure adequate exposure to skill- and health-related fitness activities, and sport training without preparatory conditioning does not appear to reduce risk of injury in young athletes. Current evidence indicates the widespread increased participation in organized youth sports is resulting from participation at younger ages. Concomitant with the increased participation without adequate preparatory condition is a surge of sports related injuries in our younger populations. Emergent research recommendations now promote motor development, muscle strengthening and bone building activities for youth aged 6 and older. These recommendation along with increased involvement in competitive sport activities at younger ages, have influenced increased interest from parents, clinicians, coaches and teachers regarding the optimal age to encourage and integrate more specialized physical training into youth development programs to enhance physical fitness and reduce the risk of sports related injury. This review synthesizes the latest literature and expert opinion regarding when to initiate neuromuscular conditioning in youth and presents a how to integrative neuromuscular training conceptual model that could maximize the potential health-related benefits for children by reducing sports-related injury risk and encouraging lifelong regular physical activity.En jóvenes, la práctica deportiva habitual no garantiza que estos adquieran una formación motora adecuada a sus necesidades, además la práctica de algún deporte de por sí, sin que existe una preparación condicional previa no parece reducir el riesgo de lesiones en los jóvenes deportistas. Las evidencias científicas actuales indican que el incremento de la práctica deportiva en niños y jóvenes sin la debida preparación condicional conduce a un aumento de la incidencia de lesiones en los jóvenes deportistas. Las nuevas investigaciones nos recomiendan promover el desarrollo de las habilidades motrices básicas, mejorar la fuerza muscular y la actividad ósea desde los 6 años en adelante. Esta recomendación junto con el aumento de la actividad competitiva en edades infantiles ha despertado el interés de los padres, médicos, entrenadores y profesores para diseñar programas de acondicionamiento destinados a mejorar el rendimiento físico y reducir la incidencia de lesiones. En esta revisión, se analizan las últimas publicaciones y la opinión de los expertos acerca de cuál debe ser el periodo más adecuado para iniciar a los jóvenes en un programa de acondicionamiento neuromuscular. Por otro lado, se presentará un modelo para introducir este tipo de programas para maximizar los posibles beneficios sobre la salud y reducir la incidencia de lesiones así como promover un estilo de vida activo en los niños y adolescentes

Entrenamiento de fuerza y salud pediátrica

Although some clinicians and youth coaches once considered resistance training unsafe and potentially injurious to the developing musculoskeletal system, a compelling body of scientific evidence indicates that resistance exercise can be a safe, effective and worthwhile method of conditioning for children and adolescents provided age-appropriate training guidelines are followed. The qualified acceptance of supervised and well-designed youth resistance training programs by medical, fitness and sport organizations has become widespread and current public health objectives now aim to increase the number of boys and girls who participate in muscle strengthening activities. In addition to increasing muscular strength, regular participation in a pediatric resistance training program can facilitate weight control, strengthen bone, enhance motor skill performance and increase a young athletes’ resistance to sports- related injuries. In this article, the importance of enhancing muscular strength early in life will be discussed, the potential health-related benefits associated with youth resistance training will be reviewed, and program design considerations for developing youth resistance training programs will be outlined.Aunque muchos médicos y jóvenes entrenadores consideran que el entrenamiento de fuerza es potencialmente peligroso e inseguro para el sistema músculo esquelético en desarrollo, una gran cantidad de evidencias científicas indican que este tipo de entrenamiento es seguro, efectivo y constituye una metodología adecuada para niños y jóvenes siempre que se sigan las indicaciones apropiadas. Los programas de entrenamiento de fuerza para niños y jóvenes, si son adecuadamente diseñados y supervisados por profesionales cualificados son actualmente aceptados por las organizaciones médicas y deportivas, las cuales consideran que el incremento del número de niños y niñas que realicen entrenamiento de fuerza debe ser uno de los objetivos actuales para promover la salud pública. Además de incrementar los niveles de fuerza muscular, la participación regular en programas de entrenamiento de fuerza en niños ayuda a controlar el peso corporal, aumentar la fortaleza de los huesos, mejorar las habilidades motoras y reducir la incidencia de lesiones en los jóvenes deportistas. En este artículo se analizará la importancia de mejorar la fuerza muscular en las edades tempranas, los beneficios potenciales para la salud asociados con el entrenamiento de fuerza en jóvenes y las consideraciones más importantes que deben tenerse en cuanta para diseñar programas de entrenamiento adecuados para desarrollar la fuerza en jóvenes

Entrenamiento muscular integrado para jóvenes

The positive effects of a multifaceted well design training which include neuromuscular exercises (jumping, throwing, balancing and resistance exercise) has been stated by several researchers. This type of activity has been found to positively affect selected measures of health- and skill-related fitness or specific sports related tasks and reduce the incidence of injury during training and competition. The primary goal of physical activity programs for youth must be to improve muscle strength and fundamental motor skill performance by performing a variety of exercises with progressive loads that are consistent with individual needs, goals and abilities. This paper analyzes the period of the life where the introduction of a well designed and supervised integrative neuromuscular program is necessary to support the process of growth and maturation, stimulate an active and healthy lifestyle and even enhance performance beyond the increment produced by normal growth.Los efectos positivos de un programa de entrenamiento multifacético, adecuadamente diseñado y supervisado que incluya como componentes fundamentales ejercicios de tipo neuromuscular (saltos, lanzamientos, ejercitaciones con equilibrio perturbado o ejercicios de fuerza, etc.) han sido documentados por numerosas investigaciones. Los beneficios más destacables de estos programas de entrenamiento se producen sobre diversos marcadores de salud, habilidades motrices o en la realización de acciones deportivas específicas así como en la reducción de la incidencia de lesiones durante el entrenamiento y la competición. El objetivo principal de los programas de actividad física en niños y jóvenes debe ser mejorar los niveles de fuerza muscular y el dominio de las habilidades motrices básicas realizando una gran variedad de ejercicios con dificultad y sobrecargas progresivas que deben estar siempre programados en función de las necesidades individuales y nivel de rendimiento de cada sujeto. Este artículo analiza los periodos de la vida en donde es necesario introducir un programa de entrenamiento de tipo neuromuscular, adecuadamente diseñado y supervisado, para apoyar los procesos de maduración y crecimiento, estimular un modo de vida activo además de mejorar el rendimiento otorgando beneficios superiores a los que se pueden alcanzar por el normal crecimiento y desarrollo

Effect of betaine supplementation on power performance and fatigue

<p>Abstract</p> <p>Background</p> <p>The purpose of this study was to examine the efficacy of 15 days of betaine supplementation on muscle endurance, power performance and rate of fatigue in active college-aged men.</p> <p>Methods</p> <p>Twenty-four male subjects were randomly assigned to one of two groups. The first group (BET; 20.4 ± 1.3 years; height: 176.8 ± 6.6 cm; body mass: 77.8 ± 13.4 kg) consumed the supplement daily, and the second group (PL; 21.4 ± 4.7 years; height: 181.3 ± 5.9 cm; body mass: 83.3 ± 5.2 kg) consumed a placebo. Subjects were tested prior to the onset of supplementation (T1) and 7 (T2) and 14 days (T3) following supplementation. Each testing period occurred over a 2-day period. During day one of testing subjects performed a vertical jump power (VJP) and a bench press throw (BPT) power test. In addition, subjects were required to perform as many repetitions as possible with 75% of their 1-RM in both the squat and bench press exercises. Both peak and mean power was assessed on each repetition. On day two of testing subjects performed two 30-sec Wingate anaerobic power tests (WAnT), each test separated by a 5-min active rest.</p> <p>Results</p> <p>No differences were seen at T2 or T3 in the repetitions performed to exhaustion or in the number of repetitions performed at 90% of both peak and mean power between the groups in the bench press exercise. The number of repetitions performed in the squat exercise for BET was significantly greater (p < 0.05) than that seen for PL at T2. The number of repetitions performed at 90% or greater of peak power in the squat exercise was significantly greater for BET at both T2 and T3 than PL. No differences in any power assessment (VJP, BPT, WAnT) was seen between the groups</p> <p>Conclusion</p> <p>Two-weeks of betaine supplementation in active, college males appeared to improve muscle endurance of the squat exercise, and increase the quality of repetitions performed.</p

Long-Term Athletic Development- Part 1:a pathway for all youth

The concept of developing talent and athleticism in youth is the goal of many coaches and sports systems. Consequently, an increasing number of sporting organizations have adopted long-term athletic development models in an attempt to provide a structured approach to the training of youth. It is clear that maximizing sporting talent is an important goal of long-term athletic development models. However, ensuring that youth of all ages and abilities are provided with a strategic plan for the development of their health and physical fitness is also important to maximize physical activity participation rates, reduce the risk of sport- and activity-related injury, and to ensure long-term health and well-being. Critical reviews of independent models of long-term athletic development are already present within the literature; however, to the best of our knowledge, a comprehensive examination and review of the most prominent models does not exist. Additionally, considerations of modern day issues that may impact on the success of any long-term athletic development model are lacking, as are proposed solutions to address such issues. Therefore, within this 2-part commentary, Part 1 provides a critical review of existing models of practice for long-term athletic development and introduces a composite youth development model that includes the integration of talent, psychosocial and physical development across maturation. Part 2 identifies limiting factors that may restrict the success of such models and offers potential solutions

Entrenamiento de fuerza en niños y jóvenes obesos o con sobrepeso

A compelling body of evidence suggests that resistance training can be a safe and effective method of conditioning for children and adolescents provided that appropriate training guidelines are followed. In addition to enhancing muscular strength and motor skills, regular participation in a youth resistance training program has the potential to positively influence several measurable indices of health including body composition and various metabolic parameters. Due to the growing prevalence of overweight and obesity among children and adolescents in the European Union, the potential health benefits associated with regular participation in a youth resistance training program should not be overlooked. Program design considerations for optimizing resistance training adaptations and maximizing exercise adherence in this target population are discussed.Las investigaciones científicas actuales indican que la realización de programas de entrenamiento de fuerza adecuadamente planificados y supervisados, por niños y adolescentes, constituye una metodología segura y efectiva que, además de mejorar la fuerza y las habilidades motrices, influye positivamente en diferentes índices de salud como la composición corporal y otras variables metabólicas. Debido a la creciente prevalencia del sobrepeso y obesidad entre niños y adolescentes de la Unión Europea, los beneficios potenciales sobre la salud asociados con la realización sistemática de programas de entrenamiento de fuerza desde las edades tempranas no deben ser pasados por alto. El objetivo de esta revisión es analizar los aspectos más importantes a tener en cuenta para diseñar programas de entrenamiento en niños y jóvenes con sobrepeso u obesidad por medio de los cuales se optimicen las adaptaciones y mejore la adherencia a los programas de ejercicio físico en este grupo poblacional

Effects of the Youth Fit For Life Protocol on Physiological Factors, Mood, Self-Appraisal, Voluntary Physical Activity, and Fruit and Vegetable Consumption in Children Enrolled in YMCA After-School Care

Changes associated with the Youth Fit For Life physical activity intervention were assessed with 5- to 12-year-old children in after-school care ( N = 477). Body mass index (BMI), strength, and flexibility significantly improved over 12 weeks. Initial BMI was negatively related to observed changes, r = -.29, p \u3c .001. Significant within-group improvements in tension, vigor, and physical self-concept scores, and levels of voluntary moderate-to-vigorous physical activity/week were also found in the 9- to 12-year-olds (n = 91). Multiple regression analysis indicated that changes in physical self-concept, exercise self-efficacy, and general self scores explained a portion of the variance in changes in voluntary physical activity that approached significance, R2 = .08, F = 2.55, p = .06. Revisions and extensions of the protocol were suggested

Canadian Society for Exercise Physiology Position Paper: Resistance Training in Children and Adolescents

Many position stands and review papers have refuted the myths associated with resistance training (RT) in children and adolescents. With proper training methods, RT for children and adolescents can be relatively safe and improve overall health. The objective of this position paper and review is to highlight research and provide recommendations in aspects of RT that have not been extensively reported in the pediatric literature. In addition to the well-documented increases in muscular strength and endurance, RT has been used to improve function in pediatric patients with cystic fibrosis, cerebral palsy and burn victims. Increases in children’s muscular strength have been attributed primarily to neurological adaptations due to the disproportionately higher increase in muscle strength than in muscle size. Although most studies using anthropometric measures have not shown significant muscle hypertrophy in children, more sensitive measures such as magnetic resonance imaging and ultrasound have suggested hypertrophy may occur. There is no minimum age for RT for children. However the training and instruction must be appropriate for children and adolescents involving a proper warm-up, cool-down and an appropriate choice of exercises. It is recommended that low-to-moderate intensity resistance should be utilized 2-3 times per week on non-consecutive days, with 1-2 sets initially, progressing to 4 sets of 8-15 repetitions for 8-12 exercises. These exercises can include more advanced movements such as Olympic style lifting, plyometrics and balance training, which can enhance strength, power, co-ordination and balance. However specific guidelines for these more advanced techniques need to be established for youth. In conclusion, a RT program that is within a child’s or adolescent’s capacity, involves gradual progression under qualified instruction and supervision with appropriately sized equipment can involve more advanced or intense RT exercises which can lead to functional (i.e. muscular strength, endurance, power, balance and co-ordination) and health benefits

¿Puede el entrenamiento de fuerza prevenir y controlar la dinapenia pediátrica? (Can resistance training prevent and control pediatric dynapenia?)

La dinapenia pediátrica es una condición seria que ha visto incrementada su prevalencia entre los niños de hoy en día. Este fenómeno está caracterizado por bajos niveles de fuerza y potencia que no son consecuencia de una enfermedad y que generan limitaciones funcionales en el rendimiento de las habilidades motrices, así como alteraciones cardiometabólicas. Para evitar esta condición e incrementar la salud y el bienestar de los niños y adolescentes es necesario incluir, dentro de la práctica regular de actividad física, un programa de entrenamiento de fuerza. Se ha comprobado que el entrenamiento de fuerza tiene un papel fundamental a la hora de prevenir y controlar la dinapenia pediátrica. No obstante, requiere de una combinación específica entre investigadores, médicos y entrenadores de forma que permita diseñar e implementar de forma segura programas de entrenamiento de fuerza progresivos y adecuados a las necesidades y habilidades de los niños. Esta revisión recoge las principales aportaciones respecto al entrenamiento de fuerza pediátrico y proporciona datos basados en la evidencia para prevenir y controlar la dinapenia pediátrica en los niños.  La participación regular en programas de entrenamiento de fuerza contribuirá a prevenir la dinapenia pediátrica en las primeras etapas de la vida. Por tanto, los niños tendrán más posibilidad de ganar confianza y de adquirir las competencias necesarias para aumentar sus posibilidades físicas y de esta forma podrán cumplir en mayor y mejor medida la cantidad de ejercicio diario recomendado. La intervención se hace especialmente necesaria para mejorar los niveles de fuerza y potencia en los niños ya que, de no ser así, se dificultará en gran medida la posibilidad de prevenir una cascada de consecuencias adversas para la salud en etapas posteriores. Abstract. Pediatric dynapenia is a serious condition with a growing prevalence within youth nowadays. This phenomenon is characterized by low levels of strength and power not provoked by any disease, which produce functional limitations in motor skill performance and consequent cardio-metabolic abnormalities. In order to improve this condition and enhance the health and well-being of children and adolescents, regular participation in physical activities including resistance training is needed. The unique role of resistance training in preventing and managing pediatric dynapenia implies a joint effort from researchers, clinicians and practitioners in order to design, implement and safely progress developmentally appropriate resistance exercise programs consistent with each child’s needs and abilities. This review synthesizes the latest information on youth resistance training and provides evidence-based rationale for preventing and managing pediatric dynapenia in youth. Regular participation in resistance exercise programs in early ages prevent pediatric dynapenia. Consequently, youth will be more likely to gain confidence and competence on their physical abilities and accumulate the recommended amount of daily exercise. Interventions in schools and communities are needed to increase muscular strength and power in youth, with the aim to prevent inevitable cascade of adverse health consequences later in individuals’ life