Resistance Training Across the Lifespan & Special Populations PDF

Resistance Training Across the Lifespan & Special Populations A/Prof Stuart Cormack  Content Part 1: Youth Part 2: Females & Older adults Part 3: Disability, Disease & Athletes YOUTH RESISTANCE TRAINING Part 1 Resistance Training for Children & Youth Benefits & risks The gro...

Resistance Training Across the Lifespan & Special Populations A/Prof Stuart Cormack  Content Part 1: Youth Part 2: Females & Older adults Part 3: Disability, Disease & Athletes YOUTH RESISTANCE TRAINING Part 1 Resistance Training for Children & Youth Benefits & risks The growing child Chronological age v biological age Muscle & bone growth Developmental changes in strength Resistance training Trainability Program design considerations Benefits of Strength Training Benefits Physical Body composition Co-ordination & balance Bone strength Psychological Confidence/Self-esteem Social Performance Strength & Power Speed Injury prevention  Moderate & heavy lifting unsafe Traditional and inappropriate for children & adolescents Strength training would damage Concerns growth plates & limit linear growth No benefit because children & adolescents lack circulating androgens All disproven by research evidence – Well designed & supervised programs safe – Consider exercise selection, skill development & rate of progress  Focus and technique Based on – training age – skill level – existing strength levels Essential component of preparation for aspiring athletes Designed & supervised by qualified professional Fun & variety are very important  Changes in Strength Boys – Peak strength gains ~1.2 years after PHV & 0.8 years after PWV Girls – Similar pattern but more individual variation in relationships between height/weight & strength Peak strength by ~ – 20 in untrained women – 20-30 in untrained men  Children demonstrate linear increase in strength from – ~3 to puberty in boys and 15 in girls After this boys show dramatic acceleration in these qualities until ~17  Boys v Girls Boys – 10 fold increase in testosterone increased muscle mass Girls – Increased oestrogen production Body fat deposition Breast development Widening of hips Ford et al 2011  Foundations of LTAD Theory Research highlighting distinct phases of learning in development of elite performance – however based on chronological age PHV and PWV reflect individual maturation rates – suggesting training based on biological status Natural periods of “accelerated adaptation” for a range of qualities – however not necessarily “windows of opportunity” where response to training will be superior Failing to take advantage of these “windows” limits their potential development There are limitations to each of these foundations of LTAD Jay Salter @jay_salter  Chronological v Biological Age Puberty-development of secondary sex characteristics – Changes in body composition & physical capacity Substantial individual differences in growth rate for a given chronological age Cumming et. al.; Str Cond Journal 2017  Children & Youth Resistance Training Safe & beneficial Short duration/low volume training adaptations not distinguishable from normal growth & development Strength increases of 30-40% from short term program not uncommon Neural rather than morphological responses primarily responsible in pre- pubertal athletes  Guidelines Pre-exercise medical screening Emphasise – Technique – Progressive overload Appropriate periodisation including recovery – Variety Volume Intensity Exercise  Safety Competent supervision Safe training environment – Appropriately sized equipment Monitor individual tolerance/response 2-3 sessions per week Start with low volume and intensity Strength Progressions Faigenbaum et al 2009 Power Progressions Faigenbaum et al 2009 FEMALES & OLDER ADULTS Part 2 Females Sex hormone differences Less muscle & bone mass Higher fat mass Lower strength levels In absolute terms ~ 2/3 of male levels Less difference when corrected for fat-free mass Can increase strength at same rate as men  3-4 sets per exercise 2-4 days per week 30(6): 1727-1734, 2016  Specific Considerations Body image issues (?) Potentially uncomfortable in male dominated gym environments (?) Sometimes fear of undesirable adaptations………….usually unfounded Individual needs analysis rather than gender is the key  Older Adults Loss of bone and muscle mass with ageing – Decreased bone mineral density Osteopenia: BMD 1-2.5 std.dev below young male values Osteoperosis: BMD > 2.5 std.dev below young male – Selective loss of Type II fibres – After 30 yrs decrease in muscle CSA Increase in intramuscular fat Benefits of Strength Training Baar 2014 Safety Medical screening Competent supervision Initially low volume & intensity Appropriate periodisation DISABILITY, DISEASE & ATHLETE POPULATIONS Part 3  Disability Limitations are highly individual Performance and quality of life benefits to strength training Consider need for modified equipment Often some restrictions but creativity allows many possibilities Need to work closely with medical & other professionals  Disease Populations Use of resistance training as treatment in a variety of disease conditions is growing research area Positive benefits shown in – Metabolic disorders (e.g. diabetes) – Obesity – Bone & joint disease (e.g. arthritis) – Cancer – Mental health  RT improves insulin sensitivity and glucose tolerance Effective measure to improve overall metabolic health  20wk program at 6-12RM (upper & lower body) Significant increase in strength & muscular Preservation of lean mass Athletes  Highly specialised Requires well organised & detailed programs Individualisation is a key – Needs of sport – Performance limitations of the athlete Athlete programs often flow through to general public  Summary & Conclusions Resistance training is beneficial for a variety of populations Many traditionally held concerns are not valid Individualisation and progressive overload are critical in all cases