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Summary Chapter 18
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Summary Preadolescent, Older orPregnant – minor PT
Book: Chapter 18
Three groups of people who typically need modified workouts to maximize their
conditioning benefits and minimize their injury risk.
1. Preadolescent Youth
2. Older Adults
3. Pregnant Women
They can safely perform aerobic endurance exercise for improved cardiorespiratory
fitness, as well as resistance training for increased musculoskeletal fitness.
Preadolescent Youth
Preadolescence refers to a period of time before the development of secondary sex
characteristics and corresponds roughly to ages 6 to 11 years in girls and 6 to 13
years in boys. Preadolescent youth (also referred to as children in this chapter) should
be encouraged to participate regularly in a variety of physical activities that enhance:
Endurance
Strength
Flexibility
Skill related fitness abilities (example, agility, balance, coordination, reaction
time, speed and power)
Regular participation in physical activity programs can improve health and skill related
components of physical fitness and have been found to enhance psychosocial well-
being in school age youth. Health and fitness organizations support and encourage
children’s participation in physical activity programs that are consistent with the needs
and abilities of the participants. The promotion of physical activity among youth has
become a major public health concern because childhood overweight and obesity
continue to increase worldwide and the physical activity level of most boys and girls is
down. The percentage of overweight boys and girls has more than doubled during the
past two decades and many children who are overweight have one or more risk factors
for cardiovascular disease.
Negative health consequences childhood:
Increase obesity
Increase appearance of atherosclerosis
Increase type 2 diabetes
Since both positive and negative behaviours established during childhood tend to carry
over into adulthood, the key is to value the importance of physical activity and help
children develop healthy habits and behaviour patterns at an early age. Personal
trainers who model and support participations in developmentally appropriate fitness
,activities that are safe, fun and supported by cultural norms can have a powerful
influence on a child’s health and activity habits.
Youth Physical Activity
Youth should be encouraged to participate daily in 60 minutes or more of physical
activity as part of play, games, sport, transportation, and school activities.
While adults often exercise within a predetermined target heart rate zone, children are
intermittently active and often choose to exercise in an interval type pattern
characterized by haphazard increases and decreases in exercise intensity. Thus
personal trainers should not expect preadolescents to exercise in the same manner as
adults. The assumption that children are inactive simply because they do not perform
continuous physical activity is inaccurate.
Personal trainers also need to be aware of physicalogical differences between children
and adults. Children have a higher breathing frequency and a lower tidal volume than
adults at all exercise intensities. Children also exhibit a lower stroke volume and higher
heart rate at all exercise intensities. Maximal heart rate do not change much during
childhood, at it is nog uncommon for a child’s heart rate to exceed 200 BPM during a
vigorous fitness workout. Personal trainers should appreciate the lack of metabolic
specialization in children and should expose boys and girls to a variety of sports and
activities during this developmental period.
Most children can remain physically active for 30 minutes or more provided that the
exercise intensity varies throughout the session and that they are given the opportunity
to take short breaks when needed. As fitness levels improve, it becomes possible to
decrease the rest period between stations and make the activities at each stations
more challenging.
Resistance Training for Youth
The traditional concern that resistance training could damage the epiphyseal plates of
children or impede the statural growth of young weight trainers caused some people to
recommend that children not participate in resistance training. Research has been
aimed at increasing the number of children who regularly participate in physical
activities that enhanced and maintain muscle strength. A lot of findings underscore the
importance of providing close supervision and safe training equipment’s for all youth
resistance training programs.
Muscle Strength Gains and Other Benefits
Strength gain of roughly 30% to 40% have been observed in children following short
term (8-12 weeks) resistance training programs. Various combinations of sets and
repetitions and different training modalities have proven to be safe and effective
methods of conditioning for healthy children. For overweight children, they seem to
enjoy resistance training because it is characterized by short periods of physical
activities interspersed with brief rest periods between sets. Resistance training may not
result in a high caloric expenditure, this type of training has proven to be an important
component of weight management programs for overweight youth, who often lack the
motor skills and confidence to be physically active. So that has to be the first important
, step which may lead to an increase in physical activity and hopefully an improvement
body composition.
Comprehensive conditioning programs that include resistance training have proven to
be an effective strategy for reducing sport related injuries in adolescent athletes and it
is possible that similar effects would be observed in children.
Guidelines for Youth Resistance Training
The following are generally accepted guidelines for youth resistance training.
Qualified adults should provide supervision and instruction.
The training environment should be safe and free of hazards.
Resistance training should be preceded by a 5 to 10 minute dynamic warm up.
One to three sets of 6 to 15 repetitions should be performed on a variety of
exercises.
Include exercises for the upper body, lower body and midsection.
Increase resistance gradually as strength improves.
Resistance train two or three non-consecutive days per week.
Children should cool down with less intense calisthenics and static stretching.
Vary the resistance training program over time to optimize gains and prevent
boredom.
No matter how big or strong a child is, adults resistance training guidelines and training
philosophies should not be imposed on young resistance training clients.
When children have fun, make friends and experience success, they are more likely to
engage in physical activities as a lifestyle choice.
Recommendations for Personal Trainers Who Train Children.
Provide close supervision and listen to each child’s concerns
Speak to children using words they understand
Greet each child by name on arrival.
Praise children for doing a good job.
Realize that children are active in different ways than adults.
Design activities that ensure equal participation and enjoyment.
Gradually progress the fitness program
Play down competition and focus on skill improvement, personal successes and
having fun.
Remind children that it takes time to learn new skill and get in shape.
Offer a variety of activities and avoid regimentation.
Emphasize the importance of adequate hydration.
Inform parents about the benefits of regular physical activity.
Older Adults
Various medical conditions common among older adults call for physician approval and
appropriate modifications to the exercise protocols. These include:
Cardiovascular disease
Cancer
Diabetes
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