Strength Training for Children: Developmentally Appropriate Practices

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Strength Training for Children Developmentally
Appropriate Practices

• Dr. Michael P. Maina

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Defining Muscular Strength and Muscular Endurance

• Muscular strength is commonly defined as the
• force a muscle can exert in one maximal effort
• over a one-repetition maximum
• (e.g. one RM bench press)

• Muscular endurance is the ability of a specific
  muscle group to perform repeated contractions
  against sub-maximal resistance

- National Strength and Conditioning Association,
2000
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The Big Picture

• Recommendations for upper elementary and middle
  school aged children
• Loads do not exceed 70 of a 1RM for a set
  between 6-15 repetitions.
• Single joint exercises
• Even with a reduced load, there are still
  problems in regard to
• Correct form
• Technique
• Proper spotting
• - American College of Sports Medicine, 2000
• - Heyward, 1998 Fleck Kraemer, 1997

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Safety Considerations for Childrens Strength
Training Activities

• Inform students of the benefits and hazards
  related to strength training.
• Make sure your training area is not too cramped
  or cluttered with debris
• Be available to supervise and correct students at
  all times.
• Begin each session with a general warm-up
• Begin new exercises with light easily managed
  loads
• Encourage children to drink plenty of water
  before, during, and after exercise

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Form and Technique (1/3)

• Hand grips The majority of exercises are
  completed using a combination of five grips which
  include
• Closed - Fingers and thumb are wrapped around the
  bar.
• Open - Fingers w/o thumb are wrapped around the
  bar.
• Over - Palms face down toward the ground
  (pronation).
• Under - palms face up toward the sky
  (suppination).
• Mixed - One palm up and one palm down.

- National Strength and Conditioning Association,
2000
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Form and Technique (2/3)

• Body positioning (Standing)
• Feet slightly wider than shoulder width apart
• Knees slightly bent
• Upper torso straight and erect.
• Body positioning (Seated/Lying)
• maintain a five point contact position (i.e. back
  of head, upper back/shoulders, lower back, right
  foot, left foot).

- National Strength and Conditioning Association,
2000
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Form and Technique (3/3)

• Breathing
• Breathe in during the eccentric (lengthening of
  muscle) portion
• Breathe out during the concentric (shortening of
  muscle) portion.
• Range of Motion
• Full range of motion
• Slow controlled manner
• Avoid locking joints

- National Strength and Conditioning Association,
2000
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Practical Exercises for Muscular Strength and
Endurance Development

• Surgical Tubing Exercises
• Playground Exercises
• Homemade Equipment Exercises

Maina, M.P., Griffin, M., Ryan, S., Maina, J.S.
(2001). Muscle building activities for elementary
and middle school children. Journal of Teaching
Elementary School Physical Education, 12 (6),
13-18.