LCHM Fall 2017 - 21

L C M E D S O C .O R G

type of strength training." (American
College of Sports Medicine, Avery D.
Faigenbaum, Ed.D., Chair, and Lyle J.
Micheli, M.D., FACSM)
If your child is overweight, strength
training can be a very positive activity.
Kids who are larger in size typically
can handle more resistance than their
lighter-weight peers, and the activity
can provide them with a feeling of
achievement they might otherwise not
experience.
With the growing trend in sedentary
pastimes, all kids can benefit from regular
resistance training, as it more closely
aligns with their activity preference
to shorter periods of higher intensity
effort. It helps reduce body fat and
improves self-esteem. Plus, children
can clearly measure success by their
own performance-improvement, and
not as compared with others.
In contrast to the adult physiological
response to resistance training, strength
in children is increased more by neurological improvement than hypertrophy
(growth in muscle size). Therefore, the
resistance training program should focus
on skill development and efficiency
with higher repetitions and lower resistance, as this has a better correlation
to performance.
Kids involved in organized sports
most definitely should be doing some
form of structured resistance training,
particularly in sports that involve a
great deal of repetitive motion such
as swimming, track, cycling, soccer,
basketball and tennis. Resistance
training for the young athlete improves
overall performance, reduces risk of
injury and builds confidence that
carries over into competition.
What should you look for when
enrolling your child in a resistance
training program? Most importantly,
the program should be supervised by
a competent health-fitness instructor

TOP 10
REASONS

Why Kids Should
Strength Train

1

2

3

stronger muscles, bones, tendons
and ligaments
reduces adult disease risk and
improves health

who is credentialed and understands
the unique growth and development
needs of young people. Your instructor
should be able to provide positive corrective feedback; appropriate exercise
progressions; and create a fun and
energetic atmosphere that makes each
participant feel successful.
Joanne M. Koury is the Senior USA
swim and dry training coach at Lehigh
Valley Aquatics in Bethlehem.

reduces body fat and increases
metabolism

4 enhances athletic
5

6

performance-confidence

lowers injury risk and
improves posture

increases physical
functional capacity

7 improves psychosocial experiences
8 creates behavioral change
9 builds self esteem
10 improves academic performance
Keys to a Successful
Resistance Training Program

FOR YOUNG PEOPLE

Lead by a credentialed and qualified
fitness professional
Planned and effective progression
of movements

Skill focused and varied with
sound progression
Modifications provided for
individual needs

Resistance that is size and
age appropriate
Uses an exercise log and
self monitoring

Provides positive corrective feedback
Fun, engaging, social and motivational

FALL 2017 | Lehigh County Health & Medicine 21
http://www.LCMEDSOC.ORG
Table of Contents for the Digital Edition of LCHM Fall 2017
