2. Youth
The youth population is the fastest growing segment of health clubs and gyms
Youth is defined as between 6 & 20 years of age
Physiological differences between youth and adults are:
Youth adapts and progresses differently due to
Vo2 Peak is similar to adults – they are able to perform endurance tasks well, their
progression of aerobic volume shouldn’t‘ exceed 10% weekly
Sub max O2 demand is higher – greater chance of fatigue & heat production, they do not
tolerate intense anaerobic training exceeding 10 seconds well
They have less glycolytic enzymes – lower ability to perform longer duration (10-90
seconds) of high intensity exercise
Resistance exercises should be 1-2 sets, 8-10 exercises, and 8-12 reps – emphasize
proprioception, skill & movements. Reps not to exceed 6-8/set for strength and 20/set for
endurance.
Sweating is delayed and isn't as profuse when in hot or humid environments – lower
tolerance of environment extremes, primarily heat & humidity. Should exercise 2-3
day/week for 30 minutes with added time for warm up and cool down, overload with
increase in reps, then resistance.
3. Youth Exercise Guidelines
Due to the rise in obesity and diabetes in the youth population the current
fitness guidelines are as follows.
Promote healthy lifestyles with health related physical fitness
Current recommendations for exercise are 60 minutes or more a day of physical
activity which include aerobic, muscle strengthening and bone strengthening
exercises
4. Youth and the F.I.I.T. Principle
Freguency: 5-7 days per week
Intensity: Moderate to vigorous cardio exercise training
Time: 60 minutes per day
Type: Jogging, running, games, activities, sports, water activities, resistance
training
5. Exercises for youth
Phase 1 OPT model: 1-2 sets; 8-12 reps; 40-70%; 2-3 days per week
Ball Squat, curl to press (See Youtube Video)
Ball Dumbbell, Chest Press (See Youtube video)
Contraindicated: Phase 2-5 Strength & Power unless phase 1 is mastered.
