Chapter 19 Exercise Guidelines for Children and Adolescence Jacalyn J. Robert-McComb, PhD, FACSM Texas Tech Chelsea Barker, MS, NASM-CPT Texas Tech, Physical Therapy Today Exercise Center Lubbock, Texas

Learning Objectives Discuss activity levels of children and the difference between physical activity and exerciseDiscuss activity levels of children and the difference between physical activity and exercise Describe effective methods to approach exercise with childrenDescribe effective methods to approach exercise with children Highlight characteristics unique to children’s exercise capacityHighlight characteristics unique to children’s exercise capacity Present recommendations for cardiovascular training with childrenPresent recommendations for cardiovascular training with children Present guidelines for resistance training with childrenPresent guidelines for resistance training with children

Activity Levels of American Children Data indicates that as little as 27% of children engage in moderate activity for 30 minutes on 5 or more days per week ( accessed May 21, 2006).Data indicates that as little as 27% of children engage in moderate activity for 30 minutes on 5 or more days per week ( accessed May 21, 2006). Furthermore, there seems to be a significant decline in activity level with each year of age (A Report of the Surgeon General, 1999).Furthermore, there seems to be a significant decline in activity level with each year of age (A Report of the Surgeon General, 1999).

Physical Activity vs. Exercise Physical activity is defined as simply moving the body when performing different activities such as those required in daily living.Physical activity is defined as simply moving the body when performing different activities such as those required in daily living. Exercise is defined as purposeful and planned movements performed for a specific training goal.Exercise is defined as purposeful and planned movements performed for a specific training goal. Emphasis should be on physical activity with younger children that gradually transitions to exercise with age.Emphasis should be on physical activity with younger children that gradually transitions to exercise with age.

Effective Methods to Increase Physical Activity for Children The focus of activity for children should be on making exercise fun!The focus of activity for children should be on making exercise fun! Younger children’s exercise should be incorporate games and activities of daily living.Younger children’s exercise should be incorporate games and activities of daily living. It is especially important to make activity fun for girls since girls show an even greater decline in activity levels as they age.It is especially important to make activity fun for girls since girls show an even greater decline in activity levels as they age.

Children’s Unique Exercise Capacity Characteristics Generally, the relative VO 2 max (ml. kg. min is higher for individuals when they are children than that at any other point in life.Generally, the relative VO 2 max (ml. kg. min is higher for individuals when they are children than that at any other point in life. While adults can train to increase their VO2 max, there is no evidence that children’s VO2 max can be increased to the same degree through training.While adults can train to increase their VO2 max, there is no evidence that children’s VO2 max can be increased to the same degree through training. Children also show a decreased capacity to utilize the anaerobic system when compared to adolescents and adults.Children also show a decreased capacity to utilize the anaerobic system when compared to adolescents and adults.

National Association for Sport and Physical Education Recommendations for Cardiovascular Endurance (ages 5-12) Accumulate at least 60 minutes of activity but no more than 2 hours a day on most, if not all days of the week. More than 60 minutes, and up to 2 hours encouraged. Exercise should come in the form of intermittent bouts approximately 15 minutes in length that are both moderate and vigorous activities minute bouts of vigorous activity is recommended for children over the age of 13 Brief periods of rest need to be included between bouts of exercise or activity

American College of Sports Medicine Recommendations for Cardiovascular Endurance Moderate levels of physical activity totaling minutes a day on most days of the week.Moderate levels of physical activity totaling minutes a day on most days of the week. Rest and recovery periods need to be included between bouts of exercise.Rest and recovery periods need to be included between bouts of exercise. For older children, minute bouts of vigorous activity should occur 3 times per week.For older children, minute bouts of vigorous activity should occur 3 times per week. For weight loss, activity time should total minutes a day 6-7 days per week.For weight loss, activity time should total minutes a day 6-7 days per week.

Resistance Training with Children Focus should be on maintaining proper form.Focus should be on maintaining proper form. Strength will increase through neural adaptations however, children lack the ability to gain hypertrophy from resistance training.Strength will increase through neural adaptations however, children lack the ability to gain hypertrophy from resistance training. Maximal lifts or explosive type lifts should not be performed with children.Maximal lifts or explosive type lifts should not be performed with children.

In Summary, Exercise Should be Encouraged for Children Benefits of Exercise for Children:Benefits of Exercise for Children: establish healthy habits early in life;establish healthy habits early in life; weight bearing activity helps proper bone growth and development;weight bearing activity helps proper bone growth and development; develop healthy and strong muscles; anddevelop healthy and strong muscles; and activity stimulates growth hormone production.activity stimulates growth hormone production.