The following information was reprinted from the website “Female Athletes First”
(www.femaleathletesfirst.com)
How early can a child start a strength training program?
A: According to the American Council on Exercise (ACE), strength training children is a safe and effective option for most children ages seven and up. ACE states that “research has clearly and consistently shown that supervised strength training is an extremely safe and beneficial form of physical activity.” ACE also recommends training within a strict set of strength training guidelines established for youth by the American Academy of Pediatrics, American College of Sports Medicine, The American Orthopedic Society for Sports Medicine and The National Strength and Conditioning Association. ACE also stresses the importance of eating right and doing aerobic exercise along with strength training in order to enhance overall physical fitness.
What do I look for in a supervisor?
A: Supervisors should be trained in youth strength training and safety procedures. They should have experience working with youth, perhaps as a coach or physical education instructor. When working with groups of kids they should be responsible for no more than 10 at one time. These adult supervisors should be knowledgeable enough to choose the appropriate exercises and workload for each child. It would be ideal if the instructor had an understanding of the intricacies of sport-specific training and plyometric training. They should always be stressing proper form and technique when a child is performing an exercise. When necessary, adult spotters should help each child to prevent injury if a lift fails.
Define a good strength-training program?
A: One that begins with body weight exercises or simple movements, such as leg extensions that work one joint at a time. One should gradually move into more complex and multi-joint movements when basic and simple exercises are mastered. These movements require more muscle coordination, such as squats, and are learned before speed and power movements like jumping and throwing. The proper frequency, intensity, time and type of exercise selection are critical for strength improvements. The amount of weight, number of repetitions per set, and the number of sets performed are gradually increased over time to maintain training intensity and to prevent injury. It is always safe to begin with light weights, one set of 10-15 repetitions of six to eight different exercises per session. The exercises selected should strengthen all the major muscle groups. Emphasis should be placed on the shoulders, abdominals, upper back and lower back. A warm-up with stretching exercises should precede a strength training session. A cool-down along with stretching should follow the session. A properly designed and competently supervised program will enhance strength, flexibility, motor fitness skills, sports performance and overall health. Parents may also notice improved psychosocial well-being in their children and fewer injuries in youth sports and recreational activities.
What does sport-specific training mean?
A: Sport-specific exercise for athletes should closely mimic the biomechanics and velocity of the sport for which an athlete is training. Focus of the training should be on improving the secondary components of fitness; multi-joint strength, power, speed, quickness, agility, movement skills, deceleration, balance, reactivity and anaerobic capacity. All these components will enhance the athleticism of an athlete and better prepare one for more intense training, competition and sports specializationas he/she gets older. The primary components of fitness are: endurance, strength, flexibility and improvements in body composition.
When should my child begin specializing in one sport and strength training for that sport year round?
A: The first time specialization should begin is during the early developmental phase, 12 to 13 for girls and 13 to 14 for boys. However, this specialization should still be fairly broad; for example, it can be in a sport rather than a specific position or event. In track and field the specialization would be in the throwing events; later specialization would be in only one of the throws. In team sports, it is preferable to have the athlete play a variety of positions before specializing in one position.
What should I look for in a gym, weight room or fitness center?
A: Look for an orderly, clean and child friendly environment that is free of hazards and safe to train in. The equipment should be designed and sized for children, with weight stacks available in 1- to 5- pound increments. Ask about functional training aids such as stability balls, tubing bands, medicine balls and balance devices and whether or not these are available for training youth.
Will my daughter/son develop big muscles?
A: You will see gains in strength and coordination, but it is unlikely you will see any increase in the size of your children’s muscles until they go through puberty. After puberty, boys/men have the capacity to develop bigger muscles than girls/women with strength training. However, girls have the ability to make strength gains equal to boys/men and they can train at the same intensities as boys/men.
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