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Muscle It Up (Youth Strength Training) Body Rock Fitness (613) 759-4752 [email protected] PowerPoint PPT Presentation


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Muscle It Up (Youth Strength Training) Body Rock Fitness (613) 759-4752 [email protected]  Professional Recreation Services 2009/2013. All Rights Reversed. No part of these notes can be reproduced without the written permission from Professional Recreation Services.

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Muscle it up youth strength training body rock fitness 613 759 4752 bodyrockfit gmail

Muscle It Up

(Youth Strength Training)

Body Rock Fitness

(613) 759-4752

[email protected]

 Professional Recreation Services 2009/2013. All Rights Reversed. No part of these notes can be reproduced without the written permission from Professional Recreation Services.

Sponsors: Reebok International and Fitness Marketing Group


Ymca canada usa fitness educator dylan t harries b rec b sc hk c a t

YMCA Canada & USA Fitness EducatorDylan T Harries {B. Rec., B.Sc. (HK), C.A.T}

An renowned fitness presenter who travels the world inspiring his participants with his passion and knowledge of all forms of physical activity. With over 20 years of fitness experience, Dylan is the YMCA-YWCA regional director Ottawa Canada. In his spare time, he is an award winning athletic trainer and performance coach for world level figure skaters.

  • YMCA (T for T), CALA (Trainer), CFP (PTS/FIS), Aqua Jogger (Master Trainer),SPI (2), Gym-Stick (Trainer), HydroRider (Master Trainer), Spinning (star 2), Bender Ball (Trainer), Bosu (Instructor), TRX (Instructor), Heart Wise (Instructor), AEA (Member), ACE (Member), Gliding (1) and NCCP (2) certified.


Components of fitness

Components Of Fitness

  • Aerobic Fitness (agility)

  • Muscular strength & endurance

    (coordination)

  • Flexibility (reaction time)

  • Body composition (balance/speed/power)


Youth fitness pyramid

Youth Fitness Pyramid

  • Lifestyle Physical Activities & Play

  • FUNdamental Fitness Conditioning

  • Sports Practice & Training

  • Sports Competition


Definition

Definition

  • Strength / Resistance Training is different from weightlifting and powerlifting.

  • It is a planned and structured means of exercising with appropriate resistance that a participant gradually progresses as the musculoskeletal system becomes stronger.


Benefits

Benefits

  • Stronger Muscles, Bones, Tendons and ligaments

  • Lower Fat %

  • Higher Metabolism

  • Greater Self Confidence

  • Lower Injury Risk (sport)


Fitness assessment

Fitness Assessment

1) The Basic Ab Crunch/Trunk Lift (30 seconds)

2) 90 degree Push-Up (30 seconds)

3) Grip Strength Test (2 tries L/R)

4) Vertical Jump (2 tries)

5) Long Jump (2 tries)

6) Stand Up & Run (10 m)

7) Flexibility Test (sit and reach)

8) Flexibility Test (Shoulder ROM)


Studies

Studies

  • Boys and girls in research studies typically improved their muscle strength by 30 to 50 percent in only 8 weeks of training.

  • Research shows that the benefits of strength training for youth far outweigh the risks.

  • 50 % of youth sport injuries could have be prevented with conditioning programs (ACSM)


Acsm csep

ACSM & CSEP

  • 2 to 3 Brief Exercise Sessions per Week

    (20 to 45 minutes)

  • 2 to 3 Sets

  • 8 – 15 Reps

  • Circuit Training is best

  • Cardio Games work well


Resistance factors

Resistance Factors

  • Safety

  • External Resistance

  • Length of the lever arm or leg

  • Speed

  • ROM

  • Knee Tracking

  • Shoulder Growth Plate


Delorme watkins protocol

DeLorme – Watkins Protocol

  • 1st Set (light weight for 10 Reps)

  • 2nd Set (moderate weight for 10 Reps)

  • 3rd Set (heavy weight for 10 – 15 Reps)


Repetition cadence

Repetition Cadence

  • 4 to 6 seconds per repetition

  • 2 to 3 sec (concentric)

  • 2 to 3 sec (eccentric)

  • Rest Interval:

  • 45 seconds (12 to 13 year olds)

  • 1min (14 – 16 year olds)


Program base exercises

Program Base Exercises

  • Push – Ups (Ball and 90 degree floor)

  • Dumbbell Chest Fly

  • Ball Squat / Leg Press

  • One Arm Row / Bent Over Double Arm Row

  • Seat Row Machine (wide grip)

  • Leg Curl Machine / Ball

  • Shoulder Raise (Core) *Front & Side

  • Med. Ball Side Pass (partner work)

  • Basic Ab Crunch (Bosu)

  • Rev Ab Curl

  • Prone Plank (Front/Side/Jumping Jacks)

  • Superman Balance (Ball or Bosu)


Games drills

Games & Drills

  • Agility Ladder

  • Ship To Shore (Y Core Values)

  • Group Circle Core Competition

  • Freeze Frame

  • Medical Tag

  • Speed Drill


Studies1

Studies

Perceptual & Motor Skills

Faigenbaum/Milliken/Cloutier/Westcott 2004

Strength Training For Chilren & Adolescents

Ciapponi, Lytle 2008

Strength Training Recommendations For Youth

Vaughn,Micheli 2008 & Disa Hatfield 2011


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