Do the risks of strength training outweigh the benefits for children?

STRENGTH TRAINING RISKS

Overtraining Increased risk of injury

Stress fractures, rotator cuff tears, etc. Physical exhaustion (burnout) “Chronic syndrome where systemic function is

disrupted by tension, emotional instability, diminished concentration, distractibility, personality shifts, and apathy” (Hollander, Meyers & Leunes, 1995)

Psychological effects of overtraining Depression/withdrawal Low self-esteem Vulnerability to environmental stress Fear/anxiety to compete Negative self-talk/feedback

(McCarty & Jones, 2007)

Psychological effects of overtraining (cont)

Feelings of incompetence Lack of enjoyment in playing sport Sense of ease in giving up

(McCarty & Jones, 2007)

Increased risk of injury Muscle strain

Improper body mechanics Weak core musculature

Abs, lower back, gluteals

Lack of qualified supervision Certified personal trainer

Unsafe behavior Lifting excessive loads

Power lifting (American Academy of Pediatrics, 2001)

Physiological effects Epiphyseal/apophyseal injury may inhibit bone growth Decreased flexibility Increased hypertension

Excessive straining while lifting heavy weights

(American Academy of Pediatrics, 2001)

STRENGTH TRAINING BENEFITS

Participants 15 boys & 3 girls Age = 10-11 yrs old

Results Study group

8 boys & 2 girls Mean strength increase = 12.9%

Knee extension/flexion Shoulder extension/flexion

Control group 7 boys & 1 girl

Mean strength increase = 4.5% Knee extension/flexion Shoulder extension/flexion

Results Study group

8 boys & 2 girls Mean flexibility increase = 4.5%

Shoulder/knee/hip flexion

Control group 7 boys & 1 girl

Mean flexibility increase = 3.6% Shoulder/knee/hip flexion

Discussion Strong growth plates

Very resistant to shear stress Substantial strength gains evident from study Increased flexibility evident from study Rare occurrence of injury

Supervision Slow, controlled movement Adequate spotting Correct form/technique

Injuries can be minimized: Utilize proper lifting techniques

Correct body mechanics Avoid lifting excessive weight & increase loads

incrementally Ensure qualified supervision

Certified fitness trainer Ensure adequate warm-up/cool-down/stretching Receive medical evaluation

(Benjamin & Glow, 2003)

Injuries can be minimized (cont): Utilize slow movement speed with full ROM Incorporate balance & coordination exercises Base training program parameters on such factors as:

Age Gender Health status Physical fitness level

(Benjamin & Glow, 2003)

Increased neuron activation (enhances strength) Muscular adaptations Improved motor coordination Muscle hypertrophy (primarily in adolescents) Prevent/rehab injuries (ie. rotator cuff)

(Benjamin & Glow, 2003)

Increased bone mineral density Lack of evidence strength training adversely

affects linear growth Improved self-esteem Improved body composition

Less body fat More lean body mass

(Benjamin & Glow, 2003)

Risks do not outweigh the benefits of strength training for children

Care should be taken not to overtrain athletes for both psychological and physiological reasons

Strength training can be safe & effective provided proper lifting techniques & safety precautions utilized

Well-supervised program with slow, controlled movement can benefit children

American Academy of Pediatrics: Committee on Sports Medicine and Fitness.(2001). Strength Training by Children and Adolescents. Pediatrics, 107(6), 1470-1472.

Benjamin, H.J. & Glow, K.M. (2003). Strength Training for Children and Adolescents. The Physician and Sports Medicine, 31(9), 19-28.

Hollander, D.B., Meyers, M. C. & Leunes, A. (1995). Psychological factors associated with overtraining: implications for youth sport coaches. Journal of Sport Behavior, 18(1), 3-20.

McCarty, P. J. & Jones M. V. (2007). A Qualitative Study of Sport Enjoyment in the Sampling Years. The Sport Psychologist, 21, 400-416.

Sewall, L. & Micheli, L.J. (1986). Strength Training for Children. Journal of Pediatric Orthopedics, 6(2), 143-46.

1. Why is slow, controlled movement especially recommended for strength training in children rather than quick, ballistic movement?

LESS RISK OF INJURY

BETTER MUSCLE ADAPTATION

MORE STRENGTH ACCRUED IN SLOW-MODERATE PACE RATHER THAN QUICK PACE (POWER)

2. Why should children be supervised when strength training?

LESS RISK OF INJURY

LESS MATURE BEHAVIOR

WILLING TO TAKE RISKS

3. Why should coordination/balance exercises be incorporated into the strength training program for children?

FACILITATES NEUROMUSCULAR LEARNING / PROPRIOCEPTIVE AWARENESS

INCREASES STABILITY WHILE LIFTING (BASE OF SUPPORT)

4. Why is there more evidence of muscular hypertrophy in adolescents rather than pre-adolescents (pre-pubescent) after strength training?

ADOLESCENTS (POST-PUBERTY) HAVE MORE STEROIDAL HORMONES (ie. testosterone, HGH) WITHIN THEIR BODIES COMPARED TO PRE-ADOLESCENTS (PRE-PUBERTY)