The possible dangers involved in resistance training are
related
to inappropriate exercise demands placed on the child.
Although
there are general training guidelines, you must consider
the
special needs of each individual. In essence this means
you must
design a program for each child’s needs that employs
proper
exercise techniques and safety considerations. If
implemented
properly, resistance training is one of the safest
physical
activities, and the benefits to the young athlete far
outweigh
the risks. The following points are essential to having
a safe
and successful program for your child.
1. Proper program design. Do not impose a program
designed for
adults on a child. Work with a professional to design a
program
that fits the individual needs of your child within her
own
lifting abilities.
2. Supervision by a knowledgeable adult. Supervision is
required
at all times, by either a parent or coach, to help
prevent injury
and overexertion.
3. Better physical preparation to prevent sports-related
injuries.
All athletes should participate in a general
strength-training
program. Athletes who are 14 to 16 years old should also
include
training based on their individual sport. (See chapter
13 for
sport-specific training examples.)
4. Physical and emotional maturity. When you introduce
resistance
training to a child, keep in mind her physical and
emotional
maturity; she must be mentally and emotionally ready to
undergo
the stress of exercise training. As with any sport or
exercise
program, the child should have a thorough physical exam
by a
physician. There is no standard age at which a child can
start
resistance training. Typically, if she is able to
participate in
sports, she is ready for some type of
resistance-training program
(see table 1.1).
5. Ability to follow directions and perform exercises
safely and
with proper form. Children with physical and mental
disabilities
can also participate in resistance training as long as
they receive
appropriate teaching and necessary equipment
adaptations. Programs
for all children should provide proper instruction and
gradual
progression in exercise stress (see chapters 3 and 4).
Remember,
children need about three to six weeks to get used to
the stresses
(i.e., base program or general preparation phase). It is
important
to teach them the difference between “good pain” and
“bad pain".
Good pain is the natural feelings related to fatigue and
being
tired in your muscles and body. Bad pain is the sharp
pain related
to injury or trauma to the joints, bones, or muscles.
6. Realistic goals. People engage in resistance training
for a
variety of reasons. Select the goals that are most
appropriate
to your child’s situation and focus on long- and
short-term plans
for obtaining them.
STRENGTH TRAINING FOR YOUNG ATHLETES, SECOND EDITION
William J. Kraemer, PhD • Steven J. Fleck, PhD
Paperback • 296 Pages
ISBN 0-7360-5103-1
$19.95 ($28.95 Cdn)
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