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36 Cards in this Set
- Front
- Back
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Biological age |
Secondary sex characteristics Eval growth and development Match fitness testing and ath comp |
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Evidence that physical training will increase or decrease growth? |
No |
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Peak height velocity |
Maximum rate of growth during puberty |
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Growth spurt increases risk of injury how |
Muscle imbalance Center of mass adjustments Possible tightening of muscle-tendon units |
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Ages for PHV |
Male- about 14 Female- about 12 |
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Epiphysal plate closes and long bones stop growing at what age |
20 |
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Testosterone increases in males |
10x pre pubescent Increases muscle mass |
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Estrogen increases in females |
More body fat |
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Male changes in muscular strength |
1.2 years after peak height velo 0.8 years after peak weight velo Basically 1 year after puberty |
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Peak strength usually attained (males and females) |
Untrained females- 20 Untrained males- between 20-30 |
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Myelination typically completed |
After puberty |
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Resistance training prior to puberty negatively affects |
Fast reactions (agility) Skilled movements Balance Strength Power |
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Youth resistance training programs should be |
Appropriate Supervised Qualified professionals |
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Hypertrophy in prepubescent youth? |
No. Not enough hormones |
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Strength gains youth resistance training |
30-40% following 8-20 week resistance program |
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Pre puberty testosterone |
20-60 mg/100 ml |
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Puberty testosterone |
600 mg/100 ml |
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Potential benefits of youth resistance training |
Increased bone mass Decreased risk of injury Variety of sports may be related to success vs. one sport specialty |
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Potential risks of youth resistance training |
Epiphyseal plate fractures- heavy over lifts |
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Risks of specialized in one sport |
Increased risk of over use Increase risk of muscle imbalance Overtraining Burnout |
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1 RM testing |
Safe if: Adequate warm up Individual progress of load Close supervision |
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If 1 RM testing not possible |
5 RM predictive 10 RM predictive Consider fatigue for multiple reps |
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Reducing risk of overuse injuries in youth |
Proper cool down, post exercise snack, adequate sleep Nutrition monitored Coaches participate in education programs Variety of sports and activities |
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Youth program design considerations |
Understand benefits and risks Competent professionals Environment safe of hazard Downplay competition focus on technique |
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Youth resistance training guidelines |
Increase resist gradually 5-10% 1-3 sets of 6-15 Multipoint if appropriate loads and proper form |
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Sex differences |
Before puberty no diff in height body size and weight Adult women more body fat Women lighter body weight (more muscle mass in men) |
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Strength and power sex differences |
Women 2/3 strength men Females 63% of male power for snatch and clean |
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ACL injuries |
More common in soccer and basketball Females 6x more likely |
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Female ACL injuries |
Mostly non contact Increased support structures, increase neuromuscular control of knee, adequate energy, emphasize protein and fat |
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Older musculoskeletal health |
Loss of bone and muscle with age After age 30 |
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Osteopenia |
Softening of bone |
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Osteoporosis |
Porous bone |
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Sarcopenia |
Loss of muscle mass More prominent in females |
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Type 2 fibers |
Degrade more than type 1 Decreased strength and power Power decreases before strength |
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Bone health in older adults |
Increase in muscle mass improves balance Bone health ONLY increases during training |
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Untrained seniors considerations |
1 set of 8-12 (40-50 1 RM) Progress to 3 sets 2x per week 48-72 hours of rest |
