The document discusses guidelines for exercise among youth populations. It notes that youth between 6-20 years old adapt and progress differently than adults due to physiological differences like having less glycolytic enzymes and a higher submax oxygen demand. Exercise recommendations for youth include 1-2 sets of 8-12 repetitions for resistance training, emphasizing proprioception, skill and movement. Aerobic exercise for youth should be 60 minutes per day including moderate to vigorous activities under the FIIT principle of frequency, intensity, time and type.

1. Special Populations
Clients with Chronic Health Conditions and Physical or Functional Limitations

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.