Fitness Fundamentals

Transcription

1 Fitness Fundamentals

2 Participate 2-3/week Duration minutes Intensity moderate to vigorous Exercises should be developmentally appropriate, enjoyable and varied. Benefits can include increased Careful supervision is a must!

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4 Regular participation in a youth strengthtraining program can have a favourable impact on skill related fitness components, including power, speed, balance, coordination, agility, and reaction time.

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6 Strength training designed to help develop musculoskeletal system ST uses light to moderate weight Weight-lifting / Power-lifting considered competitive sports WL / PL generally use moderate to heavy weights

7 Two broad categories of youth Sports participants (organized) Sedentary inactive non participants Both can benefit from strength training Locomotor (running,etc) Nonlocomotor (lifting) Manipulative skills (throwing, etc) Increased urbanization has created higher percentages of inactive, sedentary youth **Childhood obesity has tripled in the last 30 years!

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9 Good for evaluating strengths and weaknesses, designing programs, tracking progress, and motivating participants Avoid pass-fail mentality with youth (ie. Do not share comparisons with other normative data Use words like challenge vs test

10 Most common test designed to measure repetition maximums (RM) Designed to measure max weight lifted for a set number of reps. (1RM, 10RM, etc) Typically want to establish a RM for 2-3 multijoint exercises The use of skill based testing (jumping, throwing, etc) can be just as effective, easy to deliver, and fun for the client

11 The curl up Trunk lift 90-degree push up Skill related Assesment tools Vertical jump Long jump Seated medicine ball throw

12 *** If a client appears to be at risk for injury or has a history health threatening conditions, refer them to a MD for a pre exercise program exam.

13 Proper technique is critical Programs should be individualized Clients should always be supervised Start slow Primary objectives Master their training program Understand the benefits of their program Record workout information Monitor personal progress Spark a life long interest in physical activity

14 Key factors Exercises for major muscle groups Keep program fresh Adapt for progression

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16 Prescribe and Progress carefully Choice and Order of exercise Sound technique more important than choice Consistent with needs and goals of client Keep things simple to start Look for exercises that create muscle balance Exercise large muscle groups prior to small muscle groups Simple before complex Multi joint before single joint Power based exercises before strength based

17 Training intensity Most important variable Start with emphasis on technical correctness Stimulus must exceed a minimal threshold During first two periods USE MODERATE WEIGHT WITH REPS! Develop routines that emphasize the repetition range first, then work to find their RM for that range Develop a system of communication with your client

18 Training sets Single set workouts are very effective for youth during the adaptation period After the adaptation period 2-3 sets is the most effective Rest interval between sets and exercises Children and adolescent recovery faster than adults Therefore 1 minute recoveries are sufficient for children 2 minute recoveries for adolescents

19 Repetition velocity Emphasis on control 4-6 seconds for each rep maximizes strength gains and minimizes risk 2-3 seconds on concentric movement 2-3 seconds on eccentric movement Training frequency Youth can handle and see gains with 2-3 sessions/week Recommend only 2 sessions for those participating in other sport programs

20 Dumbbell chest press Barbell bench press Dumbbell incline press Dumbbell chest fly Dumbbell 1 arm row Dumbbell pull over Dumbbell upright row Dumbbell overhead press Dumbbell lateral raise Dumbbell shrug Dumbbell external rotation Dumbbell shoulder internal rotation DB bicep curl DB incline bicep curl DB hammer curl DB tricep kickback DB wrist curl DB wrist extension Wrist roller DB squat Barbell back squat BB front squat BB deadlift DB lunge DB side lunge DB step ups DB heel raise Power clean Snatch Push press

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