Varför bör barn styrketräna

Transcription

1 Varför bör barn styrketräna M. Tonkonogi Högskolan Dalarna, Falun

2 The National Strength and Conditioning Association (NSCA) 1. A properly designed and supervised resistance training program is relatively safe for youth. 2. A properly designed and supervised resistance training program can enhance the muscular strength and power of youth. 3. A properly designed and supervised resistance training program can improve the cardiovascular risk profile of youth.

3 The National Strength and Conditioning Association (NSCA) 4. A properly designed and supervised resistance training program can improve motor skill performance and may contribute to enhanced sports performance of youth. 5. A properly designed and supervised resistance training program can increase a young athlete s resistance to sportsrelated injuries.

4 The National Strength and Conditioning Association (NSCA) 6. A properly designed and supervised resistance training program can help improve the psychosocial well-being of youth. 7. A properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescence.

5 The American Physical Therapy Association (APTA) (Ganley et al. 2011) Health-related fitness in children and adolescents. Pediatr Phys Ther, 23:

6 The American Physical Therapy Association (APTA) (Ganley et al. 2011) < 3 månaders erfarenhet av styrketräning Belastning % av 1 RM Träningsvoly m per övning 1-2 set x reps 3-12 månaders erfarenhet av styrketräning % av 1 RM 2-3 set x 8-12 reps > 12 månaders erfarenhet av styrketräning % av 1 RM 3 sets x 6-10 reps Frekvens 2-3 ggr/vecka 2-3 ggr/vecka 3-4 ggr/vecka

7 American Academy of Pediatrics Council on Sports Medicine and Fitness (2008) Strength training has been shown to have a beneficial effect on several measurable health indices such as cardiovascular fitness, body composition, bone mineral density, blood lipid profiles, and mental health.

8 American Academy of Pediatrics Council on Sports Medicine and Fitness (2008) In addition to obvious goal of getting stronger, strength-training programs may be undertaken to try to improve sports performance and prevent injuries, rehabilitate injuries, and/or enhance long term health

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11 The Department of Health and Human Services As part of their 60 or more minutes of daily physical activity, children and adolescents should include musclestrengthening physical activity on at least 3 days of the week

12 Canadian Society for Exercise Physiology (CSEP) Position Stand (2008) The conclusions regarding the beneficial effects of resistance training (RT) for pre-adolescent children and adolescents has been consistently positive in the scientific literature. The concerns and myths that were pervasive throughout the general population have been persistently refuted in the scientific literature. Some of these myths purported that RT for children would result in stunted growth, epiphyseal plate damage, lack of strength increases due to a lack of testosterone, and a variety of safety issues.

13 CSEP (2008) There is actually an increasing amount of evidence suggesting that RT has the potential to increase bone mineral density, develop greater muscle strength and endurance, and maintain lean bady mass, as well as provide a rehabilitation vehicle for various other conditions that impairs growth such as cystic fibrosis and osteopenia in both pre- and postadolescent youth

14 Canadian Society for Exercise Physiology Position Stand (Behm et al. 2008) RT can also lead to improvements in motor skills and performance while helping resist injuries and building up a positive attitude by increasing confidence levels and self-esteem

15 The British Association of Sport and Exercise Sciences (BASES) 1999 initierar BASES i samarbete med statliga myndigheter och andra aktörer en omfattande utredning som pågår under fem år.

16 BASES guidelines for resistance exercise in young people 2004 (Stratton et al. 2004). 1. All young people should be encouraged to participate in safe and effective resistance exercise at least twice a week. 2. Resistance exercise should be part of a balanced exercise and physical education programme.

17 BASES Psycho-social benefits: Incremental increase in strength lend themselves to short- and long-term goal setting. Resistance exercise can be performed in partnerships or groups that may provide social benefits. Resistance exercise can be used to educate about the body and how it moves

18 Olympiatoppen, Norge Raastad et al. 2011

19 Olympiatoppen, Norge Raastad et al Det er hevdet at tung styrketrening påvirker kroppens naturlige vekst negativt, men det föreligger lite dokumentasjon for dette. Snarere tvert imot kan styrketrening stimulere til økt beinmineraltetthet, som kan være med på å sikre god beinhelse senare i livet

20 Olympiatoppen, Norge Raastad et al Selv om gjenstår mye forskning om styrketrening for barn og unga, kan vi ifra det vi vet i dag, si at styrketrening gir god effekt i form av økt maksimal styrke. Det hemmer ikke den naturlige veksten, og det er generelt trygt når vi følger noen enkle retningslinjer

21 Senaste stora review på området (Barbieri and Zaccagni 2013) Current literature does not seem to have any particular aversion against the practice of strength training by children and adolescents, provided that some safety rules are followed, like medical clearance, proper instruction from a qualified professional and progressive overload.

22 Senaste stora review på området (Barbieri and Zaccagni 2013) Improved motor skills and body composition, in terms of increased fat free mass, reduced fat mass and enhanced bone health, have been extensively documented, especially if sport practice began early, when the subjects were pubescent.

23 Senaste stora review på området (Barbieri and Zaccagni 2013) It can be therefore concluded that strength training is a relatively safe and healthy practice for children and adolescents.