Physiologic and Training considerations for youth (5–12 years of age).

Physiologic differences between children and adults

youth

  • VO2 peak is similar to adults when adjusted for body weight
  • Compared to an adult, able to perform endurance tasks relatively well.
  • Health and fitness: physical activity of 60 mins on most or all days of week for elementary school children
  • Aerobic training at high intensity is tolerated less due to the fact that sub maximal oxygen demand is high compared with adults for running.
  • Decreased ability to perform longer duration, high intensity tasks(10–10)
  • Sweating rate: decreased tolerance to environmental extremities, particularly heat and humidity.
Basic Exercise Guidelines for Youth

youth trx

  • Resistance exercises should emphasize proprioception, skill, and controlled movement.
  • Resistance exercise for muscular fitness-1–2 sets of 8–10 exercises with 8–12 reps per exercise.
  • Sports/Athletes: progression of aerobic training volume not to exceed 12% per period of adaptation(so if 200 mins per exceed to 222 before intensity)
  • >Duration:60 mins
  • Movement assessment: Overhead squats, 10 pushup(if 10 cannot be performed, do as many as tolerated) Single leg stance(if tolerated perform 3-5 single leg squats per leg).
  • 1–2 sets of 8–12 repsts at 40–70% on 2–3 days per week.
  • Phase 1 OPT mastered before moving on.
  • Phase 2–5 reserved for mature adolescents on basis of dynamic postural control and Dr. recommendations.

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