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HPHE 1650

HPHE 1650. Elementary Resistance Training. Dr. Ayers. Review. Training principles Overload Progression Specificity Regularity Individuality So what? How do you apply these?. Muscular Strength and Endurance Concepts. Muscular strength Maximal force one time (1RM) Muscular endurance

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HPHE 1650

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  1. HPHE 1650 ElementaryResistance Training Dr. Ayers

  2. Review • Training principles • Overload • Progression • Specificity • Regularity • Individuality • So what? How do you apply these?

  3. Muscular Strengthand Endurance Concepts • Muscular strength Maximal force one time (1RM) • Muscular endurance Submaximal force repeated over time • Muscular fitness • In Physical Best muscular strength and muscular endurance are combined

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

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

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

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

  8. Table 6.1 (p. 100) If elementary students are <6 yr, what is appropriate resistance training for 5-8 yr?

  9. 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)

  10. 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

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

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

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

  14. stability balls • Strength, endurance, balance • 45cm accommodates a prepubescent child • 8-12 yr routines should include: • 1 exercise for each body part • 3-4 core stability exercises

  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 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.

  16. Summary 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. 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.

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