CHAPTER 7

Age and sex related diffrences and thei implications in rezistance training Children R.T. has not been found to have negative consequences on the growth and development on children. It fact it actually promotes an increase in bone mineral density. Children should not be judgen by their chronological age. They should be jundged by their biological age. There are substantial differences in growing and maturation in adolescents and preadolescents. The first sign of maturation are menstruation in girls and appearance of pubic hair in boys. Peak height velocity occurs in boys around the of 14, and in girls around the age of 12. During this period the children are at an increase risk of injury, because of decrease on bone density, muscle imbalance, lack of flexibility. The program should be modifiend to addres this situation. During puberty an increase in testosterone production in boys results in an increased muscle mass, whereas in girls an increase in progesterone result in an increase in fat mass, brest development and wider hips. Peak muscle mass occurs around the age of 16-20 in girls and 18-25 in boys. The increase in muscle mass is falowed by in increase in streght in boys and girls. During preadolescent the strength of boys and girls is the same, but with adolescents the increase in testosterone production result in an large increase in streght in boys than in girls. Peak streght accours around the age on 20 in women and 20-30 in men. If maturation (myelination) of nerv fibers in incomplete fast reaction, movements, balace and coordination should not be expected from children. Once the nervous system is fully developed gains in speed, power, streght, agility and coordination could occur. Early maturing children the to be either mesomorphic (muscular) or endomorphic (fat), and late maturing children thend to be ectomorphic (skiny and tall). Mesomorphic and endomorphic children thend do be stronger and faster as ectomorphic, but they catch up during maturization. Youth rezistance training R.T. is a safe and effective way of conditioning for children and proper prescribed R.T. programs do not perturbe the development of growing plates. Is better when introducing children to R.T. to underestimate thei abilities the to overestimate it and risk an injury. Preadolescent seem to not have the possibility to increase the their muscle mass, and that the strength gains that they make are owd to neural adaptations. Adolescent boys especialy does with a large increase in testosterone production make a large increase in muscle mass and streght. R.T. has been found to increase streght, size, power of children and reduces the risk of injuryes and obesity. Also weight bearing activities also promote an increase in Bone Mineral Density. Care should be taken in implementing any R.T. program especially during peak height velocity to reduce the risk of injury to the epiphyseal plate. Other places of concers are the low back and sholder. Prehabilitation exercices should the integrated into the program especially for the shoulder and low back. Power exercices could be implemented into a R.T. for children but the emphesys should be on proper technique.

The normal recomandation is to performe 2-3 R.T. sessions/week in nonconsecutive days, with 6-15 repetitions. Female athlets. Adult women thend to have more body fat and less muscle mass then adult men and a total lighter body weight. Wome tend to have 2/3 of the streght of men. Lower body streght is comparable in men and women, but upper body streght is lower in women. Streght related to fat free mass is similar in men and women, also streght related to muscle CSA is also similar. Women that regularly participate in a R.T. program can make a large increase in muscle hypertrophy. R.T. program should be the same for bouth men and women, with only 2 considerantion 1. 2. Upper body streght emphesys should be place on upper boyd streght because women then to be have problems here. Knee injury Torn ACL women participating a sport thenn to be 10 time more prone to torn ACL the males do. Keen prehab exercices should be implemented.

Older athlets Partcipants to a R.T program should be prescreened since many older people suffer from many medical conditions. R.T. program for older people have been found to result in an increased muscle mass, inscreased power, increase wellness and activity. Be objectives of a R.T. program for older populations is to improve 2 thing : Bone mineral density osteoporosis is a huge problem amoung older people Muscle mass with age especially after 70 years, muscle mass loss is rapidly decelerating , wich results in a decrease streght.

The ultimate objective of a R.T. is to actually improve the quality of live for older people by make them more active wich results in a more independent lifestyle. Train at least 2 time/week, large muscle exercices, exercices muscle that are used for dayli ling. R.T. program should start at 1 set of 8-12 reps, can lead to 3 sets of 8-12. Power exercices could be implemented, but the number of reps shpud be between 8-1, but not at the beging of the training program. Use static stretching in the warm-up and cool down. Do not use the Valsalva. Allow 48-72h of recovery.