 Do the risks of strength training outweigh the benefits for children?

STRENGTH TRAINING RISKS

 Overtraining  Increased risk of injury  Stress fractures, rotator cuff tears, etc.  Physical exhaustion (burnout)  “Chronic syndrome where systemic function is disrupted by tension, emotional instability, diminished concentration, distractibility, personality shifts, and apathy” (Hollander, Meyers & Leunes, 1995)

 Psychological effects of overtraining  Depression/withdrawal  Low self-esteem  Vulnerability to environmental stress  Fear/anxiety to compete  Negative self-talk/feedback (McCarty & Jones, 2007)

 Psychological effects of overtraining (cont)  Feelings of incompetence  Lack of enjoyment in playing sport  Sense of ease in giving up (McCarty & Jones, 2007)

 Increased risk of injury  Muscle strain  Improper body mechanics  Weak core musculature  Abs, lower back, gluteals  Lack of qualified supervision  Certified personal trainer  Unsafe behavior  Lifting excessive loads  Power lifting (American Academy of Pediatrics, 2001)

 Physiological effects  Epiphyseal/apophyseal injury may inhibit bone growth  Decreased flexibility  Increased hypertension  Excessive straining while lifting heavy weights (American Academy of Pediatrics, 2001)

STRENGTH TRAINING BENEFITS

 Frequency of exercise  3x per wk for 9 wks at a time  Amount of resistance (3 sets of up to 10 reps)  50% of 1-RM  80% of 1-RM  100% of 1-RM  Duration of exercise  minutes  Type of exercise  Nautilus weight machines (Sewall & Micheli, 1986)

 Participants  15 boys & 3 girls  Age = yrs old

 Results  Study group  8 boys & 2 girls  Mean strength increase = 12.9%  Knee extension/flexion  Shoulder extension/flexion  Control group  7 boys & 1 girl  Mean strength increase = 4.5%  Knee extension/flexion  Shoulder extension/flexion

 Results  Study group  8 boys & 2 girls  Mean flexibility increase = 4.5%  Shoulder/knee/hip flexion  Control group  7 boys & 1 girl  Mean flexibility increase = 3.6%  Shoulder/knee/hip flexion

 Discussion  Strong growth plates  Very resistant to shear stress  Substantial strength gains evident from study  Increased flexibility evident from study  Rare occurrence of injury  Supervision  Slow, controlled movement  Adequate spotting  Correct form/technique

 Injuries can be minimized:  Utilize proper lifting techniques  Correct body mechanics  Avoid lifting excessive weight & increase loads incrementally  Ensure qualified supervision  Certified fitness trainer  Ensure adequate warm-up/cool-down/stretching  Receive medical evaluation (Benjamin & Glow, 2003)

 Injuries can be minimized (cont):  Utilize slow movement speed with full ROM  Incorporate balance & coordination exercises  Base training program parameters on such factors as:  Age  Gender  Health status  Physical fitness level (Benjamin & Glow, 2003)

 Increased neuron activation (enhances strength)  Muscular adaptations  Improved motor coordination  Muscle hypertrophy (primarily in adolescents)  Prevent/rehab injuries (ie. rotator cuff) (Benjamin & Glow, 2003)

 Increased bone mineral density  Lack of evidence strength training adversely affects linear growth  Improved self-esteem  Improved body composition  Less body fat  More lean body mass (Benjamin & Glow, 2003)

 Risks do not outweigh the benefits of strength training for children  Care should be taken not to overtrain athletes for both psychological and physiological reasons  Strength training can be safe & effective provided proper lifting techniques & safety precautions utilized  Well-supervised program with slow, controlled movement can benefit children

 American Academy of Pediatrics: Committee on Sports Medicine and Fitness. (2001). Strength Training by Children and Adolescents. Pediatrics, 107(6),  Benjamin, H.J. & Glow, K.M. (2003). Strength Training for Children and Adolescents. The Physician and Sports Medicine, 31(9),  Hollander, D.B., Meyers, M. C. & Leunes, A. (1995). Psychological factors associated with overtraining: implications for youth sport coaches. Journal of Sport Behavior, 18(1),  McCarty, P. J. & Jones M. V. (2007). A Qualitative Study of Sport Enjoyment in the Sampling Years. The Sport Psychologist, 21,  Sewall, L. & Micheli, L.J. (1986). Strength Training for Children. Journal of Pediatric Orthopedics, 6(2),

1. Why is slow, controlled movement especially recommended for strength training in children rather than quick, ballistic movement?

 LESS RISK OF INJURY  BETTER MUSCLE ADAPTATION  MORE STRENGTH ACCRUED IN SLOW- MODERATE PACE RATHER THAN QUICK PACE (POWER)

2. Why should children be supervised when strength training?

 LESS RISK OF INJURY  LESS MATURE BEHAVIOR  WILLING TO TAKE RISKS

3. Why should coordination/balance exercises be incorporated into the strength training program for children?

 FACILITATES NEUROMUSCULAR LEARNING / PROPRIOCEPTIVE AWARENESS  INCREASES STABILITY WHILE LIFTING (BASE OF SUPPORT)

4. Why is there more evidence of muscular hypertrophy in adolescents rather than pre- adolescents (pre-pubescent) after strength training?

ADOLESCENTS (POST-PUBERTY) HAVE MORE STEROIDAL HORMONES (ie. testosterone, HGH) WITHIN THEIR BODIES COMPARED TO PRE-ADOLESCENTS (PRE- PUBERTY)