Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents

Abstract

Many position stands and review papers have refuted the myths associated with resistance training (RT) in children and adolescents. With proper training methods, RT for children and adolescents can be relatively safe and improve overall health. The objective of this position paper and review is to highlight research and provide recommendations in aspects of RT that have not been extensively reported in the pediatric literature. In addition to the well-documented increases in muscular strength and endurance, RT has been used to improve function in pediatric patients with cystic fibrosis and cerebral palsy, as well as pediatric burn victims. Increases in children's muscular strength have been attributed primarily to neurological adaptations due to the disproportionately higher increase in muscle strength than in muscle size. Although most studies using anthropometric measures have not shown significant muscle hypertrophy in children, more sensitive measures such as magnetic resonance imaging and ultrasound have suggested hypertrophy may occur. There is no minimum age for RT for children. However, the training and instruction must be appropriate for children and adolescents, involving a proper warm-up, cool-down, and appropriate choice of exercises. It is recommended that low- to moderate-intensity resistance exercise should be done 2-3 times/week on non-consecutive days, with 1-2 sets initially, progressing to 4 sets of 8-15 repetitions for 8-12 exercises. These exercises can include more advanced movements such as Olympic-style lifting, plyometrics, and balance training, which can enhance strength, power, co-ordination, and balance. However, specific guidelines for these more advanced techniques need to be established for youth. In conclusion, an RT program that is within a child's or adolescent's capacity and involves gradual progression under qualified instruction and supervision with appropriately sized equipment can involve more advanced or intense RT exercises, which can lead to functional (i.e., muscular strength, endurance, power, balance, and co-ordination) and health benefits.

Do neuromuscular adaptations occur in endurance-trained boys and men?

“…However, resistance training (up to 20 weeks) has not been shown to result in muscle hypertrophy. Thus, it is presumed that strength is enhanced through neuromuscular adaptations (Behm et al 2008;Ozmun et al 1994;Ramsay et al 1990;Sale 1988). Comparable data on the possible effects of endurance training on muscle performance and neuromuscular adaptations are limited.…”

Peningkatan Kemampuan Berjalan dan Energy Expenditure pada Palsi Serebral yang Menjalani Latihan Penguatan dengan Metode Periodisasi

“…5 Berbagai penelitian menunjukkan kekuatan otot itu berhubungan langsung dengan fungsi motor sehingga mampu memperbaiki stride length, cadence, serta kecepatan berjalan dan menurunkan energy expenditure dengan cara serta hasil yang berbeda-beda. 1,6 Hasil penelitian sebelumnya belum memuaskan karena dalam pemberian latihan penguatan masih terdapat variabilitas karakteristik latihan yang tinggi, seperti tipe latihan (misal latihan isometrik atau isotonik), intensitas latihan (misal beban yang diberikan saat latihan), frekuensi latihan (misal 2 kali per minggu atau 3 kali per minggu), dan periode latihan (bervariasi dari 6 hingga 12 minggu). Latihan penguatan akan memberikan hasil jika peresepan latihan ini dibuat secara individual dan yang sesuai tujuan meningkatkan kekuatan otot itu, yaitu dengan menentukan intensitas latihan.…”

“…Latihan penguatan akan memberikan hasil jika peresepan latihan ini dibuat secara individual dan yang sesuai tujuan meningkatkan kekuatan otot itu, yaitu dengan menentukan intensitas latihan. 5,6 Salah satu konsep dari teori latihan adalah periodisasi. Periodisasi bertujuan menstimulasi adaptasi fisiologis dan psikologis (preparatory phase), meningkatkan kapasitas performa (competitive phase), lalu dilanjutkan dengan transition phase yang bertujuan relaksasi dan mempersiapkan tahap berikutnya.…”

The Physiotherapist's Use of Exercise in the Management of Young People with Cystic Fibrosis

“…These differences include: differences in growth, muscle and fat; higher respiratory rate and heart rate; inferior cooling mechanisms; increased energy expenditure and increased reliance on fat metabolism (Cystic Fibrosis Trust, 2002). In young people, strength training must be properly performed, planned and not over-strenuous, as growing bones are sensitive to stress (especially repetitive loading) and the epiphysial plate is susceptible to injury before full growth is complete (Behm et al, 2008). To further minimize these risks it is important to provide a variety of activities to ensure joints are not subjected to repetitive stress (Stanghelle, 1988).…”