Children and Adolescent Intensity for Strength
N: 50-70%
I: 60-80%
A: 70-85%
Children and Adolescent Intensity for Power
N: 30-60% (velocity for all levels)
I: 60-70%
A: 70-80%
Children and Adolescent Frequency and Duration for resistance training
2-3 non consecutive days
Duration: part of the 60 minutes daily exercise
Children and Adolescent Volume for Strength
N: 1-2 sets x 10-15 reps
I: 2-3 sets x 8-12 reps
A: > 3 sets x 6-10 reps
Children and Adolescent Volume for Power
N: 1-2 sets x 3-6 reps
I: 2-3 sets x 3-6 reps
A: > 3 sets x 1-6 reps
How do we maximal strength test in children and adolescents
Reps to fatigue test conducted for squat, bench press, deadlifts, bicep curls and leg extension. Should only take place if the individual shows the neuromuscular coordination.
Controversial however, thought as inappropriate but little injuries founded from studies.
what are the 4 resistance guidelines in children and adolescents
- Provide qualified instruction and supervision
- Ensure the exercise environment is safe and free of hazards
- Start each training session with a 5- to 10-minute dynamic warm-up period
- Begin with relatively light loads and always focus on the correct exercise technique
- Perform 1–3 sets of 6–15 repetitions on a variety of upper- and lower-body strength exercises
- Include specific exercises that strengthen the abdominal and lower back region
- Focus on symmetrical muscular development and appropriate muscle balance around joints
- Perform 1–3 sets of 3–6 repetitions on a variety of upper- and lower-body power exercises
- Sensibly progress the training program depending on needs, goals, and abilities
- Increase the resistance gradually( 5–10%) as strength improves
- Cool-down with less intense calisthenics and static stretching
- Listen to individual needs and concerns throughout each session
- Begin resistance training 2–3times per week on non-consecutive days
- Use individualized workout logs to monitor progress
- Keep the program fresh and challenging by systematically varying the training program
- Optimize performance and recovery with healthy nutrition, proper hydration, and adequate sleep
- Support and encouragement from instructors and parents will help maintain interest
Give a brief outline of the ASCA 4 stages of children and adolescents
Level 1: 6-9 years of age: modification of body weight exercises and light resistance (brooms and bands etc.) work only for relatively high repetitions e.g. 15+ reps;
- Level 2: 9-12 years of age: 10-15 RM; (maximal loading approximately 60% maximum) using predominantly simple free weight exercises and machine exercises where the machine is an appropriate size for the child.
- Level 3: 12-15 years of age: 8-15 RM; (maximal loading approximately 70% maximum) using progressively more free weight exercises but avoiding complex lifts such as cleans, snatches, deadlifts and squats etc. unless competent coaching is available from a coach with at least a Level 2 ASCA strength and conditioning accreditation.
- Level 4: 15-18 years of age: 6-15 RM; (maximal loading approximately 80% maximum) progressively moving towards an advanced adult program involving split routines, where appropriate, and complex multi-joint movements, provided sound technique has been developed under competent coaching by a coach with at least Level 2 ASCA strength and conditioning accreditation.
two exercises to progress to level 2
- Hover in a horizontal position with feet, elbows and forearms touching the ground and straight back position for 60 s.
- Perform 10 well controlled back extensions to horizontal.
- Perform 10 well controlled full range double leg squats with hands behind the head and feet flat on the floor.
- Perform 10 well controlled pushups off their toes chest to touch the ground and arms achieve full extension.
- Perform 5 well controlled lunges each leg with back knee touching the ground and good balance.
- Wall squat at 90 degrees for 60 s.
- Touch their toes in the sit and reach test.
two exercises to progress to level 3
- Hover in a horizontal position with feet, elbows and forearms touching the ground and straight back position
for 90 s. - Perform 10 well controlled repetitions of barbell bench press using a load of 40% of body weight.
- Perform 10 well controlled repetitions of dumbbell rowing using a load of 15% of body weight in each hand.
- Perform 10 well controlled pull ups with legs out straight using an underhand grip.
- Perform 10 well controlled lunges each leg with back knee touching the ground and good balance holding a
load of 10% of body weight in each hand - Reach 5 cm beyond their toes in the sit and reach test.
two exercises to progress to level 4
- Hover in a horizontal position with feet, elbows and forearms touching the ground and straight back position
for 120 s. - Perform 5 well controlled full range single leg squats each leg.
- Perform 5 well controlled Nordic hamstring exercise repetitions.
- Perform 10 well controlled parallel bar dips for boys and 10 bench dips for girls with legs out straight.
- Perform 10well controlled chin ups for boys and 30-s arm hang at90 degree elbow angle for girls(underhand
grip). - Perform 10 well controlled repetitions of barbell bench press using a load of 70% of bodyweight for boys and
50% of body weight for girls.
Guidelines for PA for older adults
- at least 30 minutes of moderate intensity PA on most, preferably all days
- Be active in as many ways as possible, doing a range of activities that incorporate fitness, strength, flexibility and balance
- Focus on exercises that improve daily living
- Balance exercises stressing postural muscles should be incorporated often
Intensity and Volume for Older Adults
20-50% BW recommended as starting weight to focus on good form.
60% 1RM
8-12 Reps, 3 sets
What are the tests used for Older Adults
30s chair stand (strength) 30s arm curl (strength) 6-min walk / 2 min step test (aerobic) Chair sit and reach (flexibility) back scratch (flexibility) 8 foot up-and- go (agility/balance)
what are the factors involved in the female athlete triad and what is an intervention technique that can aid the function of this triad.
Female athlete triad refers to the interrelationship between energy availability, menstrual function and bone mineral density. Athletes may not exhibit all these clinical conditions, may be present with one conditions that can affect general health
Education is a primary intervention technique that can be used with peers to reduce the risk of disordered eating, weight control behaviours, drug use an risk talking behaviours.
FIIT guidelines for pregnancy
F: 3-4 days a week greater or less than this increases the risk of having a low/high weight baby
I: Moderate Intensity exercise (HR may be effected by pregnancy, RPE or talk test is more effective)
T: start at 5 mins per day then increasing to >30 minutes per day, resulting in a total of at least 150 minutes per week.
T: Dynamic, rhythmic, weight-bearing physical activities that use large muscle groups are largely recommended
examples: walking, stair climbing and jogging
Considerations for pregnancy
- time to maintain health and fitness not train
- prescription should be should be modified according to woman’s symptoms, discomforts and abilities during pregnancy
- limited exposure to contact sports or activities involving falling
- be well hydrated and properly clothed to avoid heat stress
- No exercise above >90% HR max
- Avoid exercises in the supine position after the 1st trimester (compromises blood flow to the placenta)
- avoid valsava manoeuvre
reps, sets and intensity for pregnancy
R: 12
S; 2
Intensity: 6-7 RPE
Resistance training guidelines for pregnancy
- emphasis placed on training the core musculature which can help counteract lumbar stress and alleviate LBP
- total body better than split routine, helps to prevent blood pooling to a particular area of the body
- stay active between sets to prevent pooling
- avoid lunges, increases the risk of injury to connective tissue in the pelvic area.
Causes of Lower Back Pain
Occupational hazards
non-occupational physical activities
poor posture
prolonged sitting
Assessment of aerobic fitness in LBP
submax exercise tests are the best tests. test should be guided around the clients concerns and injuries but treadmill tests are more functional due to its functionality. It is also less likely to result in localised muscular fatigue, resulting in improved cardiovascular performance.
The astrand test is a good test to assess aerobic fitness which involves increases the grade of the treadmill until the individual can not continue the test.
Guidelines for LBP
- current evidence does not provide any consensus on the FITT principles of exercise prescription to be promoted or how to best manage the program variables
- exercises should promote spinal spabilisation as well as coordination, strengthening and endurance training of the trunk muscles
- ACSM recommend following current guidelines for the general population
- yoga is the most effectiveComplimentary and alternativeTreatmentApproach to non-specific lower back pain
Exercises to avoid in the back pain
Downhill walking
sustained repeated movements of the lumbar spine
Exercises or activities that aggravates symptoms
Define mental illness
Mental illness refers to diagnosable mental disorderAnd involves alterationsIn thinking,MoodOr behaviour that are associated with impaired functioning.
