Youth & Senior Programs

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Youth & Senior Programs

  1. 1. Youth & Senior Programs
  2. 2. Youth Training <ul><li>Myths </li></ul><ul><ul><li>Stunts growth </li></ul></ul><ul><ul><li>No strength gains do to decrease testosterone </li></ul></ul><ul><ul><li>Unsafe </li></ul></ul><ul><ul><li>Only for fit young athletes </li></ul></ul><ul><ul><li>Makes kids muscle bound </li></ul></ul>
  3. 3. Youth Training <ul><li>Should not begin with competitive sports </li></ul><ul><ul><li>Activities that prepare them for competitive sports </li></ul></ul><ul><li>May reduce chances for injury </li></ul><ul><li>May help to reduce obesity </li></ul>
  4. 4. Program Design Considerations <ul><li>Must be emotionally capable of following instructions </li></ul><ul><li>Do not need to separate boys and girls </li></ul><ul><li>MUST LEARN PROPER TECHNIQUE FIRST </li></ul>
  5. 5. Program Considerations <ul><li>Quality of instruction : adult supervision, demonstrate proper form, ensures safety </li></ul><ul><li>Mode of training : body weight  appropriate free weights </li></ul><ul><li>Choice & order : multi  single joint </li></ul><ul><li>Training intensity : light  moderate, 10-15 reps, controlled speeds </li></ul><ul><li>Sets & rest : 1  3 sets, ~1 min. rest </li></ul><ul><li>Frequency : 2-3 non-consecutive days </li></ul><ul><li>Rate of progression : BW  light weight at least first 4 weeks </li></ul>
  6. 6. Youth Program Template <ul><li>2-3 non-consecutive days </li></ul><ul><li>1  2X10-15 </li></ul><ul><li>Whole body workouts </li></ul><ul><li>Make 5-10% increases </li></ul><ul><li>New exercises after 6-8 weeks </li></ul><ul><li>MAKE IT FUN </li></ul><ul><ul><li>Should not be only form of activity </li></ul></ul>
  7. 7. Senior Programs <ul><li>Help with activities of daily life (ADL) </li></ul><ul><li>Protect from falls </li></ul><ul><li>Decrease declines in bone mass, muscle mass, and strength </li></ul><ul><li>Reduce body fat </li></ul><ul><li>Increase metabolic rate </li></ul><ul><li>Decrease BP, lower cholesterol </li></ul><ul><li>Improve glucose tolerance </li></ul><ul><li>Reduce lower back pain, decrease osteoporosis </li></ul>
  8. 8. Senior Program Considerations <ul><li>Safety : check with healthcare provider first </li></ul><ul><ul><li>Be aware and listen to body </li></ul></ul><ul><li>Techniques: controlled speeds, pain free ROM, avoid valsalva manuever </li></ul><ul><li>Choice & order: all major muscle groups </li></ul><ul><ul><li>Maintain balance </li></ul></ul><ul><li>Intensity: 10-15 reps, 8-10 exercises </li></ul><ul><li>Sets & rest: 1  3 sets, ~ 1 min rest </li></ul><ul><li>Frequency: 2-3 non-consecutive days (full body) </li></ul>
  9. 9. Senior Program <ul><li>Develop proper technique </li></ul><ul><li>10-15 reps </li></ul><ul><ul><li>Should increase reps before increasing weight </li></ul></ul><ul><li>Whole body workouts </li></ul><ul><li>Gradual progressions </li></ul><ul><li>Body awareness </li></ul>

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