Resistance Training For Children and Adolescents?
Dr. Chen Chee Keong, PhD., Sports Science Unit Head, PPSP, USM
An important component of an overall physical training programme for young athletes is resistance training. However, most coaches have shunned this type of training because they believed that resistance training was ineffective and dangerous for children and adolescents. So, what is resistance training and the current position stand regarding its effectiveness on children and adolescents?
Resistance training is defined as a specialised form of physical conditioning that is used to enhance the athlete’s ability to exert or resist force. It is the most effective method for developing musculoskeletal strength (ACSM, 2002). The current position of the National Strength and Conditioning Association (NSCA) of America states that “A properly designed and supervised resistance training programme:
1. is safe for children
2. can increase the strength of children
3. can enhance the performance of children
4. can prevent injuries in youth sports
5. can improve the psychological well-being of children
6. can enhance the overall health of children
One of the main reasons why coaches have not prescribe resistance training for their young athletes was the perceived high risk of injury associated with this type of training. The major concern was the potential for training-induced damage to the epiphysis of the long bones (Docherty et al., 1987). Nevertheless, there have been few documented evidence regarding epiphyseal plate fractures during adolescence and most of the injuries reported were unrelated to resistance training per se. In most cases, the injuries were apparently caused by improper lifting techniques, excessive loading and lack of qualified supervision.
Previously, it was believed that it might not be possible for young, physically growing athletes to acquire strength gains through resistance training due to insufficient levels of circulating testosterone. However, there is accumulating evidence to support the view that children can significantly increase their strength beyond what is due to normal growth and development through resistance training (Payne et al., 1997). Nevertheless, it must be emphasised that the training stimulus generated by resistance training programme must be sufficient to induce strength changes.
Since most sports have a significant strength and power component, it seems reasonable to suggest that appropriate resistance training has the potential to enhance sports performance. While the principle of specificity implies that the effects of a resistance training programme will be determined by the frequency, intensity and volume of training, 2 physiological mechanisms are thought to explain strength development in children. Neural mechanisms which include increased motor unit activation and changes in motor unit co-ordination are thought to account for training-induced strength gains in prepubescent kids (Ozmun et al., 1994). Furthermore, improvements in co-ordinating the muscle groups involved are thought to play a significant role.
The NSCA have published guidelines for designing safe and effective resistance training programmes for young athletes.
These include:
1. Training programmes should be based on accepted scientific training principles
2. Resistance training should be incorporated into a periodised physical training programme, whereby the volume and
intensity of training changes throughout the year.
3. All young athletes should receive instruction on exercise technique, training guidelines and spotting procedures.
4. Training should be closely supervised by a qualified coach
5. Resistance should be increased gradually as strength improves.
6. All exercise must be performed using the correct technique.
Besides using free and fixed weights, other alternative methods to provide resistance are the individual’s own body weight, medicine balls and elastic bands (Benjamin and Glow, 2003). Currently, there are elastics bands in the market with varying degrees of elasticity to offer different levels of resistance to the exercisers. A recent study that used durable resistant band as a form of resistance for adolescent male Taekwondo athletes in Kelantan indicated that there was some improvement in the relative peak torque and average power during hip adduction after 12 weeks of training (unpublished data). However, the efficacy of elastic bands in developing muscular strength and endurance requires more studies before specific training recommendation can be prescribed.
In summary, a properly designed and well-supervised resistance training programme is an important component of an overall physical training programme for young athletes. This type of training can help to prevent injuries and improve performance by increasing muscular strength and endurance of young athletes. In addition, it has been suggested that children can safely make significant gains in strength with additional motor performance and health-related and psychosocial benefits (Faigenbaum et al., 1996). However, it is important that coaches develop safe and effective resistance training programmes for the younger athletes in order to reap maximal benefits but minimal risks from this type of training.
References:
American College of Sports Medicine (2002). Progression models in resistance training for healthy adults. Med. Sci. Sports Exerc. 34, 364-380
Benjamin, H.J. & Glow, K.M. (2003). Strength Training for Children and Adolescents What Can Physicians Recommend? The Physician and Sports Med. 31, 19.
Docherty, D., Wenger, H.A. & Collis, M.L. (1987). The effects of resistance training on aerobic and anaerobic power of young boys. Med. Sci. Sports Exerc. 19, 389- 392.
Faigenbaum, A., Westcott, R., Loud, R.L. & Long, C (1996). The effects of strength training and detraining on children. J Strength Cond Res. 10, 109-114.
Ozmun, J., Mikesky, A. & Surburg, P. (1994). Neuromuscular adaptations following prepubescent strength training. Med Sci Sports Exerc. 26, 510-514
Payne, V.J., Morrow, J.R. & Johnson, L. (1997).
