Pre-Adolescent Strength Training, Myths and Truths Gregory B. Biren, PhD, RCEP, CSCS Health and Exercise Science Rowan University [email protected]

http://users.rowan.edu/~biren/

Objectives of Session 1. 2. 3. 4. 5. 6.

Discuss why resistance training can be a vital component to health and performance in the pre-adolescent Discuss safety of resistance training in this population Review guidelines for resistance training in preadolescent Understand training “inside out” vs “outside in” Discuss program development Hands on demonstration of resistance training exercises

Defining Resistance Training „

Appling “resistance” to movement for purpose of ⇑: – – – – –

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endurance strength power speed proprioception

Resistance can be in form of: – – – – – –

free weights machines tubing medicine balls body weight water resistance

Why Involve the Pre-adolescent in Resistance Training? „

Popularity & Competitiveness of Youth Sports – enhanced performance in sports

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Lowering Risk of Injuries Associated with Overuse Alternate route for Attaining Higher Levels of Fitness & Health *Education of the Value of Resistance Training allows Young Athletes to Prepare for Future Athletic Involvement

Health Benefits of Resistance Training in Pre-Adolescent „

⇑ muscle endurance & strength – health related components of fitness

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Effective in influencing body composition – health related component of fitness

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⇑ bone density – pre-adolescent years significantly influence body density later in life

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Psycho-social well being

Concerns of Resistance Training in Pre-Adolescent „ „

In past resistance training thought to be a high risk activity for injury Reports of sprains, strains, lumbo-sacral injuries, epiphyseal fractures – any physical activity is associated with potential injuries „ most sports & typical pre-adolescent activities place far > stresses than properly performed resistance training „ Proper programs can ⇓ risk of injuries

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Most injuries reported associated with resistance training are due to: – lack of knowledge of proper training techniques – excessive loading – lack of supervision

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Pre-adolescence is ideal time to educate youth on proper lifting techniques

Are Resistance Training Exercises Safe for Youth? „

Surgeon General’s Report on Physical Activity and Health – ≥6 yrs. participate in activities that enhance muscle strength/endurance

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Academy of Pediatrics American College of Sports Medicine National Strength and Conditioning Association

National Strength and Conditioning Association „

A properly designed and supervised resistance training program is safe for children – can increase strength of children – enhance motor fitness skills and sports performance – prevent injuries in youth sports and recreational activities – improve the psychosocial well-being of children – enhance the overall health of children

Do Children Have the Ability to Achieves Gains Similar to Adults? „ „

Children as young as 6 have benefited from resistance training Strength gains up to 74% following 8 weeks of progressive resistance exercises (PRE’s) – 30-50% are typical gains

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No difference b/t males & females in relative strength gains in pre-pubescent Strength gains:

– Neural adaptations – motor unit activation, recruitment of FT fibers, and firing rates: motor skill performance play a role – Muscular hypertrophy - pre-adolescents have lower testosterone – Pre-adolescent strength gains come more from neural adapations

Injury Prevention with Resistance Training in Pre-adolescents? „

Research supports idea of injury prevention in adolescents – research in pre-adolescent injury prevention is less abundant

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Identify typical areas of injury – – – –

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Rotator cuff muscles Elbow joint ligaments Lumbar strains Knee ligaments

Resistance training strengthens not only the muscles but connective tissue & bone as well Trains muscles eccentrically Corrects muscle imbalances

Guidelines to Establish for Resistance Training In Pre-Adolescent 1.

Mandatory adult supervision

– knowledgeable in proper lifting mechanics

2. 3.

Appropriate maturity of pre-adolescent Focus should always be on technique rather than competition

– pre-adolescent should be educated on why each exercise is valuable

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Activities should be as social as possible

– pre-adolescent should have FUN with activities (promote lifelong involvement)

5. 6. 7. 8.

Exercise environment should be inspected Proper warm including range of motion exercises Proper spotter when needed Frequency of 1-2 sessions per week, intensity which allows ∼15 reps of 2-3 sets per body part

Demonstration of Exercises

Training from the “Inside Out” „

“Core” – Abdominals (rectus abdominus, obliques, transverse abdominus, etc.) – Erector spinae group

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Shoulder Girdle Rotator Cuff Hip flexors, extensors, ab/adductors

Progression of Abdominal Exercises „ „ „

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Pelvic tilt Pelvic tilt with crunch Pelvic tilt with single hip flexion/extension Pelvic tilt with double hip flexion/extension

Core Exercises for Trunk Flexors „ „ „ „ „ „

Abdominal Flexion with Rotation Lateral Flexion Full Sit Ups** Slant Board Exercises Stability Ball Exercises Medicine Ball Exercises

Core Exercises for Trunk Extensors „ „ „ „ „

Prone Back Extension (arms to side) Back Extension with Opposite Arm and Leg Superman Exercises Slant Board Exercises Medicine Ball Exercises

Shoulder Girdle „

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Functions: – designed for ↑ mobility (reaching & throwing) – designed to provide a BASE for upper extremity movements *Weakness in girdle predisposes to shoulder joint injuries – especially injuries associated with throwing or striking Few athletes focus on exercising these areas

Shoulder Girdle Exercises „ „

Scapular Retraction “Setting the Scapula” – – – –

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reverse flys “Y” retraction “I” retraction “M” retraction

Prone Press Ups Vertical Press Ups Medicine Ball Exercises

Rotator Cuff „

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Muscles provide a large stabilizing component to the Gleno-Humeral joint Must create a depressive forces: help prevent impingement Cause internal and external rotation of the Gleno-humeral joint

Rotator Cuff Exercises „

Internal and External Rotation with: – Elastic tubing – Free weights – Manual resistance

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Modified Empty Can Exercises (supraspinatus)

Hip Exercises „

Manual, elastic tubing, Plyometric exercises for: – Hip Flexion – Hip Extension – Abduction/Adduction

Comments and Questions??? Thank You For Your Time Gregory B. Biren, PhD, RCEP, CSCS Health and Exercise Science Rowan University [email protected]

http://users.rowan.edu/~biren/