Read e-book online Youth strength training : programs for health, fitness, and PDF

By Avery D Faigenbaum; Wayne L Westcott

ISBN-10: 0736067922

ISBN-13: 9780736067928

ISBN-10: 0736087613

ISBN-13: 9780736087612

The advantages of power education for early life are in actual fact documented. but academics, health teachers, and early life coaches are usually uncertain tips to continue, and so they prove watering down grownup types of strength-training courses.

That is easily not how one can pass. yet authors Avery Faigenbaum and Wayne Westcott, with their 50 years of mixed adventure in educating early life strength-training sessions and training, can inform you how to go—and again it with the most up-tp-date examine on educational suggestions and application layout for formative years.

Long well-known as best professionals on power education, Faigenbaum and Westcott consultant you in designing effective, relaxing, and effective courses for children of various skills in user-friendly institution (ages 7 to 10), center college (11 to 14), and highschool (15 to 18). you'll concentration first on broad-based, balanced muscle improvement, after which stream into entire, sport-specific strength-training courses.

In addition, Youth power Training will train you

- effective protocols for warming up and cooling down;

- tactics for boosting joint flexibility;

- cutting edge how one can comprise resistance workouts into actual schooling sessions, game perform periods, and workout amenities; and

- right workout process for 111 resistance routines utilizing weight stack machines, loose weights, medication balls, elastic bands, and body-weight resistance.

Much has replaced because the authors first wrote a publication on energy education for adolescence, and people changes—including info within the components of food, hydration, and restoration to maximise the consequences of energy education and reduce the hazards of overtraining—are included during this ebook. extra alterations, in accordance with the authors' experiences, are mirrored in work out frequency, workout repetitions, comparable education elements, and different components that have an effect on software layout and conditioning effects. All courses have been formed with the most recent NASPE criteria in brain.

Faigenbaum and Westcott have integrated new details on periodization and long term making plans, perceived exertion scale for adolescence, overtraining and undertraining, dynamic warm-ups and static stretches, new routines, powerful guide of teen, and plyometrics.

Through energy education, children as younger as 7 can accurately enhance a robust musculoskeletal method which may support them enhance their overall healthiness and health and likewise stand up to the trials of game participation.

adolescence energy Training is the definitive resource to lead you in designing and overseeing the courses of the children you're employed with, no matter if you are in a college, gym, or domestic atmosphere. so as to see excessive premiums of power improvement and spark a lifelong curiosity in strength-building actions, depend on early life power Training.

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Extra info for Youth strength training : programs for health, fitness, and sport

Example text

Correct exercise technique. For example, spotters should ensure that the barbell is evenly loaded and the weights are secured with collars. Obviously, spotters must be aware of proper exercise technique and must be strong enough to assist the lifters in case of a failed repetition. If children with limited strength-training experience are not capable of spotting each other, an adult or a more experienced lifter should serve as the spotter. Although a spotter is not needed for all free-weight exercises, barbell exercises such as the bench press and squat are commonly spotted by people with strength-training experience.

Thus, a rest period between sets and exercises of 1 minute for children and 1 to 2 minutes for teens is appropriate for most youth strength-training programs. Although even shorter rest intervals may be appropriate for fitness circuit training, longer rest intervals are not recommended because youth have shorter attention spans than adults; therefore, prolonged rest periods between sets and exercises might result in boredom and horseplay. We recommend shorter rest periods between sets and exercises to keep youth focused.

We generally require about 4 to 6 seconds for each repetition: 2 to 3 seconds for the concentric, or lifting, phase of the exercise and 2 to 3 seconds for the eccentric, or lowering, phase of the movement. We believe that controlled speeds maximize strength development and minimize the risk of injury. Because fast movement on weight machines involves momentum, it might reduce the effect of the exercise and the safety of the training. However, it is important to realize that different various velocities may be used depending on the choice of exercise and training goals.

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Youth strength training : programs for health, fitness, and sport by Avery D Faigenbaum; Wayne L Westcott

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