SPORTS MEDICINE ADVISOR
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Strength Training For Prepubescent and Adolescent Children
by Neal Sand, MS, ATC, C.S.C.S.
Strength Training with the use of weights over the past two decades has become extremely popular among the general population, and competitive athletes. while studies with college and professional athletes have shown that strength training can be beneficial to an athletes performance, few studies have been done on the effects of weight training on prepubescents and adolescents, Strength training is using a resistance to increase one's ability to exert a force. Weight training is using weights (barbells, dumbbells and machine apparatus as the resistance). Weight lifting is a competitive sport, with two lifts used the snatch, and the clean and jerk, The lifter in this sport has three chances at each lift. The highest mark in each lift is added together to forma total. Totals are compared among lifters in the same weight group. The winner is the one with the highest total lifted for his/her weight class.
A prepubescent athlete is defined as a male or female up to the age of 15 or 16 years of age, who has not yet developed secondary sex characteristics according to the Tanner's classification system. An adolescent is a boy or girl from the beginning of secondary sex characteristics (puberty) to adulthood.
In deciding if strength training should be used as a training method for prepubescents and adolescents one must understand that the child's body is different from an adult's body, a child is not a miniature adult.
The child has systems that are developing, and while the child's body is developing, his/her systems in many cases are at a greater risk of injury.One such system is the skeletal system. Prepubescents and adolescents because their bones have not matured are subject to a special group of injuries involving the growth centers of bones. Growth centers of long bones are called the Epiphysis. The Epiphysis can be divided into two categories - pressure and traction Epiphysis. Pressure Epiphysis relates to growth of long bones and are found at the ends of long bones. Traction Epiphysis or Appohysis insertion, are located at the attachment of certain tendon to bones.
There have been several reports of epiphyseal fractures in young weight lifters. But the reports documented secured during poorly performed overhead lifts, at near maximal resistances. According to the NSCA (National Strength and conditioning Association) there have been no reports of growth plate fractures secondary to a supervised strength training program. Most injuries to the epiphysis are not inherent to strengthening, Some well accepted athletic activities have had documented cases epiphyseal injuries, even to the point of becoming associated with the sport: i.e. little league elbow, a condition brought on from the repetitive stress of pitching causing the epiphyseal plate to be avulsed (pulled away for the rest of the bone).
Some other conditions that a prepubescent and adolescent children may be exposed to could include hypertension with loss of consciousness, and psychological damage. Hypertension and loss of consciousness (weight lifters blackout), is associated with maximum efforts without breathing (valsalva maneuver). This condition not limited to children. Proper consultation on breathing while lifting can avoid this condition.
The benefits of a strength training program could include: increase in muscular strength and endurance, injury protection, increased self-image, improved performance and exposure to proper techniques of lifting. There is not a lot of conclusive evidence, but some studies have reported significant gains in strength in prepubescent children 11 -12 years of age. Strength gains have been noted with adolescents.
Its been well documented that appropriate strengthening of muscles can decrease the severity of some common sport injuries and rehabilitation can be facilitated in adolescents and adults. It would seem logical that similar results could occur with prepubescents. Motor performance could also be expected to improve with strength training in prepubescents since it can be improved in adolescents and adults.
Self-image can increase with strength training whether its bases is body-image or a feeling of accomplishment.
In 1985 the NSCA (National Strength and Conditioning Association) published guidelines of prepubescent strength training. Those guidelines are as follows:
Strength training can begin at any age. But certain factors should come into consideration. The child should have a preparticipatory medical examination. He/she should be emotionally mature enough to follow directions. No child should be left unsupervised when lifting weights.
The strength training program should include a variety of different physical activities in addition to strength training. It is recommended that 50 to 80% of the prepubescent athletes program should include a variety of different activities, to enhance their abilities and keep them interested.
When introducing a child to a strength training exercises with free weights, and on machines, no resistance (weight) should be used initially. When the child has mastered the exercise then weight can be added. Utilizing exercises that use body weight as resistance i.e. chin-ups, dips, and sit-ups, are excellent for prepubescents as well as adults.
A prepubescent's training program should consist of high repetitions and low weight. The NSCA recommends six to 15 repetitions per set. One repetition maximum should never be attempted.
The training program could be performed three times a week, with a day of rest in between. in a 60 minute session the workout should consist of: warm-up, 20-30 minutes of weight training, 30-40 minutes of games (soccer, basketball etc.) and a cool- down.
In conclusion, there are risks to a prepubescent athlete's strength training, but there does not appear to be any greater risk to a prepubescent or adolescent in a supervised strength training program when compared to well known and respected sporting activities.
Studies on prepubescent's and adolescent's appear to indicate that strength, endurance, and performance can be increased with a strength training program. But more studies need to be performed.
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