Guidance for Strength Training in the Pre-adolescent ...
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Transcript of Guidance for Strength Training in the Pre-adolescent ...
Teri McCambridge, MD, FAAPAssistant Professor of Pediatrics
Johns Hopkins School of Medicine
Teri Metcalf McCambridgeA. I have no relevant financial
relationships with the manufacturer's) of any commercial product(s) and/or provider of commercial services discussed in this CME activity.
B. I do not intend to discuss an unapproved/investigative use of a commercial product/device in my presentation.
Case I: 9 year old male football player wants to
begin a strength training program, but his mom has heard he will not demonstrate increases in strength until puberty and that it is dangerous.
What do you advise?
Appropriate age to begin strength training?
Attained the ability to follow rulesAchieve balance and postural control (age 7-8) Proficiency in their sportCommon senseLack of androgenic hormones?Whose idea?What’s the motive?
Richard Santrak
Is it efficacious?Why the controversy?Initial Studies
revealed:No increase in
muscle strength No increase in
muscle cross-sectional area
1983 AAP StatementCommittee on Sports
Medicine“Pre-pubescent boys
(tanner stage 1-2) demonstrate no significant increase in strength or muscle mass because of lack of androgens”Vrijens J Med Sport 1978;
11:152-158
Deficiencies of early researchChildren naturally increase strength as they
grow and mature, must have adequate controls
Studies were short durationStudies evaluated low intensity training
volumes(Sets x repetitions x load)
Overall inadequate studies
Recent Research Demonstrates Significant Gains: Sewall, L, Micheli LJ: J
Pediatric Orthop 1986;6:143-146
Weltman A, et al. Med Sci Sports Exerc 1986; 18:629-638
Faigenbaum, AD, et al. Pediatr Exerc Sci. 1993; 5:339-46.
Faigenbaum, AD,. et al. J Strength and Cond Res 1996; 10(2):109-114
Falk B, et al. Sports Med.1996;22(3):176-186
Faigenbaum AD J Strength Cond Res 2001;15:459-465.
Strength gains between 36%-74.3%
No effect on flexibility
No effect on vertical jump
Mechanism of Strength Gains?Not Muscle Hypertrophy
As measured by CT scanningOccurs in boys and girls equallyStrength gains dependent on increased motor unit:
Activation/recruitmentCoordinationFiring
8 weeks required
Ozmun, J Mikesky A. Med Sci Sports Exerc 1994;26:510-514
Current AAP Policy Statement:2001-”Studies have shown that strength
training, when properly structured with regard to freq, mode, intensity, and duration increases in strength in pre-adolescents without muscle hypertrophy”
2008-”Agree with above and Olympic weight lifting may be safe in closely supervised settings but more research is needed to recommend.”
Is it Safe?Why the concern?Initial NEISS reports
1979 half of 35, 512 weight lifting injuries involved 10-19 year olds
1987 report revealed 8590 children 14 and under were treated in emergency department with weight lifting injuries
1991-1996 20k-26k equipment associated injuries occurring annually
Problems with using this data to determine safety:Does not distinguish between resistance
training and competitive weight liftingInformation is based on patient report of
injuryDoes not distinguish between supervised and
unsupervised injuriesDoes not report if weights were utilized
properly
Is it Safer than some Sports?Study by Hamill
suggests strength training is safer than participation in:SoccerBasketballFootballGeneral play
Hamill B. J Strength Cond Res 1994;8:53-57
Recent literature: CPSC NEISSAccidental weight training Injuries
Myer GD. J Strength Cond Res 2009; 23(7) 2054:2060
Considered Safe:Proper Equipment
Proper Form
Proper SupervisionCertified or Trained
individualRatio of Adult to
Student (1:10)
Health Risks--Stunted Growth?Concerns
Arouse out of studies in Japan
Children performing heavy labor
Resulted in “stunted growth”
Nutritional deficiencies or labor?
Data of well controlled/designed studies no effect on growth or epiphyseal plates
CASE 1Can the 9 year old begin a strength training
program?What’s the reason?Is there supervision?Is it necessary?Is it appropriate?
Case 2:14 year old tanner Stage 3 male basketball
player wants to begin the “clean and jerk” and “snatch”
What is your opinion of these lifts?
Should this be a bigger concern?
Strength Training/Resistance training
“Specialized method of physical conditioning that is used to increase one’s ability to exert or resist force”
Methods?Free weightsWeight Machines
Weight platesHydraulics
Bands/BallsBody weightKettle balls
Other Forms:Brief Discussion:
Competitive Weightlifting (Olympic) Competitive sport that
involves maximum lifting ability
Lifts: Snatch and Clean and Jerk
Minimal Discussion Power Lifting
Competitive sport involving maximum lifts
Dead lift, squats, and bench press
Body Building Competition that
judges muscle size definition, and symmetry
Plyometrics (Stretch-Shortening Cycle)Safe and worthwhile
method of conditioning
Typically includes hops or jumps
Cautious of too many repetitions
The “Power Clean”
“Clean and Jerk”
The “Snatch”
“Dead Lift”
Is Olympic Weightlifting Safe?Data suggests
safety in well supervised settings
Study at the USA Weightlifting Development Center
Byrd R, Pierce K, et al. Sports Biomech 2003;Jan 2(1): 133-40
The AAP’S Policy (2008)Safe in Well controlled studies, emphasizing
proper techniqueDo not yet recommend for general
populationConcerns regarding improper technique and
injury riskImpetus for childhood involvement?
What’s Really HappeningSurvey of HS S&C
coaches38 of 128
Responded 37 of 38 use
Olympic –Style lifting
Duehring MD, J Strength Cond Res 2009; 23(8)2188-2203
Severe Injuries associated with improper Olympic lifting
Bilateral Distal Radial and Ulnar Fractures
Disc HerniationSpondylolysis and
SpondylolisthesisASIS pelvic
avulsion fracture Scaphoid fractureDeath
CASE 2
What’s the difference between strength training and competitive weightlifting?
Why the distinction when recommending children’s participation?
Case 3: A 12 year old female soccer players’ parents
wants to know if strength training can: Prevent an ACL tear?
Improve sports performance in the pre-adolescent?
Provide permanent strength gains once a program is completed?
Injury Prevention with Strength Training?Less Shoulder pain in Adolescent Swimmers
Dominquez, Swimming Medicine IV 1978: 105-109
Decreased incidence and severity of knee injury with preseason trainingCahill B, Griffith E. Am J Sport Med 1978; 6:180-184
ACL prevention with Plyometric jump training program
Hewett, TE, et al. Am J Sport Med 1999; 27:699
More Evidence to follow?
Benefits? Anaerobic Power? 30 Prepubescent male athletes 12 week strength training with free weights
and machines. 3x/weekOutcome variables: vertical jump, 40 yd dash,
and Wingate testResults: Vertical jump improved, but no other
measures of anaerobic power
Hetzler, RK, Coop D, et al. J Strength Cond. Res. 1997; 11(3):174-181
Sports Performance?Inconclusive evidence
Evidence for improved vertical jump long jump sprint speed Medicine ball toss
Translation into improved performance is inconclusive
Limited evidence improvement
Christou M. (soccer) J Strength Cond Res 2006 20(4), 783-791
Hoffman JR (football) J strength Cond Res 2005; 19(4):810-815
Faigenbaum A. Phys Edu 2006; 63: 160-67.
Strength Training and DetrainingRecommend
Frequency in children2x/week training
DetrainingLoss of strength
about 3% week
Despite athletic participation
Faigenbaum AD, et al. Faigenbaum AD, et al. Res Quarterly Exercise Res Quarterly Exercise Sport, 2002; 73(4): Sport, 2002; 73(4): 416-424.416-424.
Faigenbaum, AD, et al. J Strength and Cond Res 1996; 10(2):109-114
CASE 3
Strength training is not the “end-all-be-all” for sports
Just one component of various training methods
“Prehabilitation” strengthening may have some promise
Performance benefit lacking at this time
Case 4 A 15 year old, with a past medical history of
Childhood leukemia, wants to begin a strength training program—Is there any evaluation required prior to participation?
Athletes requiring clearance prior to participationUncontrolled severe hypertensionPrevious treatment with anthracycline
chemotherapeutic agentsUncontrolled seizure disorderUnderlying neuromuscular disorder
(Cerebral Palsy, etc.)
Cardiology consultation recommended if history of:Hypertrophic
CardiomyopathyModerate-Severe
pulmonary hypertension
Uncontrolled Hypertension
Marfan’s Syndrome with a dilated aorta
Aortic Root dilatation in Elite Strength Trained athletes100 Elite Strength trained athletes
Age mean 22.1 + 3.6 years128 healthy age and height matched control Results Aortic root diameters were
significantly greater in all 4 locations of measurement, with progressive enlargement noted based on duration of high intensity lifting.
Am J Cardiology 2007: 100:528-530
Past Medical History:Childhood Leukemia/OncologyPatient’s treated with high dose (500
mg/M2)anthracycline therapy are at risk for acute cardiac decompensation with initiation of weight training
Cardiology/Oncology input required prior to program initiation
Steinherz, Laurel, et al. Cardiac Toxicity 4 to 20 years after completing anthracycline therapyJama 1991; 266 (12): 1672-1677.
CASE 4
Usual preparticipation guidelines existBe aware of new recommendations, such as
for young cancer survivors
Case 5. The parents of a 14 year old want to enroll
their child in a strength training program. They bring in a list of questions including:Guidance on a proper strength training
programHow to evaluate a personal trainer’s
credentialsList of respected sports training facility in your
area
Initiating a Weight Training Program
What you
need to know!
Guidelines have been established by The AAP, AOSSM, and NSCA
General Recommendations(program)10 minutes dynamic warm-up and cool
downProgram should include 1-3 sets of 6-15
reps of 6-8 exercisesInclude all muscle groups and a full ROM
at each jointFocus on technique and proper formRecommend 2-3 non-consecutive training
sessions/wk for 20-30 minIncrease resistance gradually Program varied over time
Faigenbaum AD. Clinics in Sport Med; 19 (4): 2000
.
Examples of exercises to incorporate into a beginning program
Single joint Leg extension
Multi-joint Squats
PlyometricsSquat jumps,
medicine ball chest passes
Core strengtheningSit-ups, back
extensions
Means of progressing a programIncrease the resistance
Generally 5-10% increase in training load
Increase repetitions
Increase number of sets
Recommendations for Parents evaluating a programQualifications of InstructorStudent : Teacher ratioModes of strength training that will be
utilizedEvaluate weight stack increments (1-5 pounds
in children)Weight machine sizesWill 1 weight rep max be usedPerformance of Olympic or power lifts
Special Recommendations forYouth Strength trainingConsider decreasing training volume and
intensity during rapid growthEmphasize flexibility Stress importance of proper lifting
techniques not amount of weight liftedControlled movementsProper breathing
Recommend against competitive weight lifting, power lifting, and body building until skeletally mature
Evaluating Strength Training CredentialsIs the program NCCA certified?Do they require re-certification and CEU’S?Are there minimum requirements?Is the exam proctored and does it have a
practicum? How long have they been certified?
What Credentials are recommended for Strength and Conditioning Specialists?National Strength
and Conditioning AssociationCSCSNSCA-CPT
American Council on Exercise
American College of Sports Medicine (ACSM)
ACSM Health Fitness Instructor
ACSM Exercise Specialist
National programs for youth strength training?Velocity sports performance
http://www.velocitysp.com/
Competitive Athletic Training Zone (CATZ) http://www.catzsports.com/
Case 6:Are there special patient populations in your
practice that could benefit from a strength training exercise prescription?Overweight or “At Risk” for overweight
patientsCerebral PalsyOsteoporosis or Osteopenia
Benefits: Particular benefit for the overweight child?Cardiovascular
fitnessBody compositionBone mineral
densityBlood lipid profileMental Health
AnxietySelf-concept
Benefits: Cerebral PalsyIncreased strength Improved overall functionImproved Mental Well-being
Blundell S. Clin Rehab 2003;17: 48-57
McBurney H. Dev Med Child Neuro 2003; 45:658-663
Benefits: Bone mineral densityPrevention of OsteoporosisAdolescent bone is responsive to the
osteogenic stimulus of heavy resistance training
Bone density of junior Olympic weight lifters was greater than age matched controls and normal adult bone density
Conroy BP. Med Sci Sport Exerc. 1993;25:1103-9
Why Are Kids Strength Training?Fun?Improve
Performance?Parental
Pressures?Will they burn out?Should they be
spending more time “playing” sports?
AAP Recommendations:Prevention Overuse and BurnoutLimit activity to 1
sporting activity a maximum of 5 days a week.
One day off from any organized physical activity per week
2 to 3 months off per year from their sport
Food for Thought! 0.2-0.5 % of high
school athletes ever make it to the professionals.
Variety is the spice of life
References:AAP COSMF Policy Statement. Strength
training by Children and Adolescents Pediatrics 2008 121(4):835-40.
AAP Overuse Injuries, Overtraining, and burnout in Child and Adolescent Athletes. Pediatrics 2007; 119(6):1242-1245.
Youth Resistance Training: Position Statement Paper and Literature Review. J Strength Cond Res 2009 23(4):1-20.
Thank you!