1. HPHE 1650 Middle/High School Resistance Training Dr. Ayers

2. Review Elementary training recommendations (p. 103)Elementary training recommendations (p. 103) Elementary training methodsElementary training methods

3. Safety Guideline “Lifting maximal weights should be delayed until all the long bones have finished growing at about 17 years of age (older in boys).” (p. 109)

4. Postpubescent-Specific Benefits of Resistance Training* Improved:Improved: blood lipid profiles body composition mental health and well-being attitude toward lifetime physical activity

5. 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

6. Youth Resistance Training Guidelines (p. 98; Faigenbaum, 2007) 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, 10-15 reps, moderate load Start: 1 set, 10-15 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)

7. 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

8. Table 6.1 (p. 100) Ages9-11 yrs12-14 yrs Frequency2-3 d/wk IntensityVery light weightLight weight Time1 set (or 2), 6-15 reps, 20-30 mins1 set (up to 3), 6-15 reps, 20-30 mins Type1 exercise per major muscle group

9. Youth Resistance Training Recommendations (p. 103) Start slowly: 1 set, 10-15 reps, 2x/wk Start slowly: 1 set, 10-15 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*

10. Safety Guideline “Lifting maximal weights should be delayed until all the long bones have finished growing at about 17 years of age (older in boys).” (p. 109)

11. 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)

12. 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

13. Training Methods Body-weight trainingBody-weight training Partner-resisted trainingPartner-resisted training –Match height, weight and strength as closely as possible Alternative equipment (resistance band, medicine ball, kettle bell, and stability ball training)Alternative equipment (resistance band, medicine ball, kettle bell, and stability ball training) Weight training*Weight training* –Introduce exercises one at a time (purpose, technique, spotting) –Show alternative and free weight exercises for each exercise –Reserve machines & barbells for postpubescent children –Table 6.3 (p. 109) : prepubescent exercises –Use of free weights should be encouraged

14. Plyometrics*Plyometrics* –Children can do non-weighted hops, jumps & throws if intensity and volume are carefully monitored –Solid base of strength training needed before participating in plyometrics; start with low-intensity drills

15. 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. Use machines for overhead movements & bench press for older HS students onlyUse machines for overhead movements & bench press for older HS students only

16. Safety Guideline “Lifting maximal weights should be delayed until all the long bones have finished growing at about 17 years of age (older in boys).” (p. 109)

17. Training Students as Spotters Proper spotting is vital to the overall safety of the person lifting the weight and the effectiveness of incorporating the FITT guidelines.Proper spotting is vital to the overall safety of the person lifting the weight and the effectiveness of incorporating the FITT guidelines. Several good books exist on weight training that incorporate spotting techniques.Several good books exist on weight training that incorporate spotting techniques. Key elements: 1) spot only weight you can manage, 2) spot only lifts you know, 3) pay attentionKey elements: 1) spot only weight you can manage, 2) spot only lifts you know, 3) pay attention The World According to Ayers:The World According to Ayers: –If a lifter gets hurt, it is the SPOTTER’S responsibility

18. 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.