HPER 1070 Elementary Resistance Training Dr. Ayers

Review Training principlesTraining principles –Overload –Progression –Specificity –Regularity –Individuality So what? How do you apply these?So what? How do you apply these?

Muscular Strength and Endurance Concepts Muscular strengthMuscular strength Maximal force one time (1RM) Muscular enduranceMuscular endurance Submaximal force repeated over time Muscular fitnessMuscular fitness –In Physical Best muscular strength and muscular endurance are combined

Benefits of Resistance Training Increased/ImprovedIncreased/Improved muscular strength muscular power muscular endurance aerobic fitness using circuit training - elem prepubescent can use body weight, partner, med ↓volume & intensity -older elem can use resistance bands & light free weights Prevention of musculoskeletal injuryPrevention of musculoskeletal injury

Resistance Training Cautions Psychological and physical readiness for instructionPsychological and physical readiness for instruction Adequate supervision (1 T : 5-10 S)Adequate supervision (1 T : 5-10 S) Technique and safety for EACH lift emphasizedTechnique and safety for EACH lift emphasized Avoid machines not designed to fit childrenAvoid machines not designed to fit children Include resistance training in a well-rounded programInclude resistance training in a well-rounded program Always warm-up and cool-downAlways warm-up and cool-down Concentric and eccentric contractions includedConcentric and eccentric contractions included Full ROM emphasizedFull ROM emphasized When 15 reps possible, ↑ weight 1-3# MAXWhen 15 reps possible, ↑ weight 1-3# MAX

Youth Resistance Training Guidelines (p. 98) Provide qualified instruction & supervision Provide qualified instruction & supervision Ensure safe environment, free of hazards Ensure safe environment, free of hazards Begin each session with 5-10 min. dynamic warm-up Begin each session with 5-10 min. dynamic warm-up Start: 1 set, reps, moderate load Start: 1 set, reps, moderate load Progress to: 2-3 sets, 6-15 reps (need-/goal-based) Progress to: 2-3 sets, 6-15 reps (need-/goal-based)

Increase resistance GRADUALLY (5-10%) Increase resistance GRADUALLY (5-10%) Focus on TECHNIQUE, not weight lifted Focus on TECHNIQUE, not weight lifted Train 2-3x/wk on non-consecutive days Train 2-3x/wk on non-consecutive days Use individualized workout logs to monitor progress Use individualized workout logs to monitor progress Systematically vary program to retain challenge Systematically vary program to retain challenge Surgical tubing, body weight, cans of food, balls… Surgical tubing, body weight, cans of food, balls…

Table 6.1 (p. 100) Ages9-11 yrs Frequency2-3 d/wk IntensityVery light weight Time1 set (or 2), 6-15 reps, min. Type1 exercise per major muscle group *body weight, resistance bands, partner resistance If elementary students are <6 yr, what is appropriate resistance training for 5-8 yr?

Estimating 1RM SAFETY: Lifting a 1RM should ABSOLUTELY NOT be used to obtain a training intensity Do NOT expose children to: -loads >70-80% estimated 1RM -explosive lifts with free weights Calculate 1RM from a 6-12 rep weight or perform 10RM see p. 102 (T 6.2)

Manipulating Intensity Strength: ↑weight ↓reps Endurance: ↓weight ↑reps Speed: Focus on full ROM, technique and SLOW movement 2 (concentric) – 1 (pause) – 4 (eccentric)* 6-14s reps

Youth Resistance Training Recommendations (p. 103) Start slowly: 1 set, reps, 2x/wk Start slowly: 1 set, reps, 2x/wk Gradually ↑overload to 1-3 sets, 6-15 reps, 2-3x/wk Gradually ↑overload to 1-3 sets, 6-15 reps, 2-3x/wk ↑training load 5-10% on most exercises ↑training load 5-10% on most exercises Emphasize full ROM, enjoyment, fun Emphasize full ROM, enjoyment, fun Variety is key: change exercises, training modes, sets & reps, focus on things besides MS/ME Variety is key: change exercises, training modes, sets & reps, focus on things besides MS/ME

Training Methods Body-weight training (K-4+)Body-weight training (K-4+) –Examples? –Tag using different locomotor skills (primary) –Team-building activities like circle of teamwork (4 th +) Partner-resisted training (upper elem. +; depends)Partner-resisted training (upper elem. +; depends) –Towels, bands, cords –Match height, weight and strength as closely as possible

Alternative equipmentAlternative equipment –resistance bands (upper elem. +) Thicker=harderThicker=harder Pre-stretch cord more/less to ↑/↓ resistancePre-stretch cord more/less to ↑/↓ resistance Hard to measure intensity but spotting rarely requiredHard to measure intensity but spotting rarely required –medicine balls Dynamic movements at controlled speedsDynamic movements at controlled speeds Help develop upper/lower body and trunk strength by catching/throwingHelp develop upper/lower body and trunk strength by catching/throwing Core strength (abs, hips, lower back)Core strength (abs, hips, lower back)

–kettle bells Whole-body trainingWhole-body training Safety a BIG concern; technique essentialSafety a BIG concern; technique essential –stability balls Strength, endurance, balanceStrength, endurance, balance 45cm accommodates a prepubescent child45cm accommodates a prepubescent child 8-12 yr routines should include:8-12 yr routines should include: –1 exercise for each body part –3-4 core stability exercises

Safety Guidelines for Muscular Strength and Endurance Activities To determine reps per set: do reps (up to 15) with correct form and use ½ that number as the set sizeTo determine reps per set: do reps (up to 15) with correct form and use ½ that number as the set size Because cartilage is not as strong as bone, the growth plates are an area that can be susceptible to injury. If children are taught how to strength-train properly and use appropriate loads, the risk appears to be minimal.Because cartilage is not as strong as bone, the growth plates are an area that can be susceptible to injury. If children are taught how to strength-train properly and use appropriate loads, the risk appears to be minimal.

Summary Teach students the importance of muscular strength and endurance training in safe and effective ways.Teach students the importance of muscular strength and endurance training in safe and effective ways. Help each student develop an individual plan that includes realistic goals.Help each student develop an individual plan that includes realistic goals. Select and adapt activities that meet your students’ needs. The ultimate goal is to produce graduates who take personal responsibility for fitness as a way of life.Select and adapt activities that meet your students’ needs. The ultimate goal is to produce graduates who take personal responsibility for fitness as a way of life.