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Introduction, 3
Personal Training for Youth Fitness and Sports Prerequisite knowledge, 3
Recruiting Clients, 6
Working with Clients, 8
Section 1: Basics of Exercise Physiology, 13
1.1 Growth and Development, 14
- Exercise and Growth, 15
- The Nature of the Growth Process, 16
- Growth during Childhood, 16
- Growth at Puberty and Adolescence, 16
- Skeletal Changes during Growth, 20
- Changes in Body Composition, 20
- Muscle Growth and Physical Performance, 21
- Cardiovascular and Metabolic Function during Growth, 23
- Genetic Considerations, 24
- Summary, 25
1.2 Metabolism, 26
- Energy Management and Exercise, 28
- Exercise and the Three Energy Systems, 29
- Developing Metabolic Fitness, 32
- Metabolism and the Young Person, 35
1.3 Cardiovascular and Pulmonary Exercise Physiology, 36
- The Pulmonary System and Exercise, 38
- The Heart, Blood Vessels, and Exercise, 39
- Summary, 47
1.4 Muscle Physiology, 48
- Muscle Strength: Size, Neural Activation, Elastic Recoil, and Skill, 49
- Muscle Structure and Strength, 49
- Hypertrophy or Hyperplasia?, 51
- How Muscle Fibers Get Bigger, 51
- Muscle and the Nervous System, 53
- Elastic Muscle Energy, 56
- Physiology of Muscle Elasticity, 57
- Skill, 58
- Coordinating Components of Strength, 59
- Summary, 59
1.5 Temperature Regulation, 60
- Principles of Temperature Regulation, 61
- Heat Production, 62
- Heat Loss, 63
- Temperature Regulatory Control by the Hypothalamus, 65
- Summary, 67
1.6 Exercise in the Heat and Cold, 68
- Exercise in the Heat, 69
- Thermal Distress, 71
- Dehydration, 71
- Heat Cramps, 72
- Heat Exhaustion, 73
- Heat Stroke, 73
- Preventing Heat Problems, 74
- Exercise in the Cold, 74
- Acclimatization and Habituation to Cold, 75
- Hypothermia, 76
- Frostbite, 77
- Summary, 77
1.7 Obesity in Children and Measuring Body Composition, 78
- Causes of Childhood Obesity, 79
- Weight Regulation in Children, 79
- Measuring Body Composition in Young People, 81
- Height and Weight Norms for US Children, 81
- The BodyCompKIT™ to Measure Body Composition, 88
- Height-for-Weight Tables, 88
- Body Mass Index (BMI), 90
- Composition of the Human Body, 90
- Essential and Storage Fat, 93
- Adipose Tissue, 93
- Storage Fat, 94
- Common Techniques to Asses Body Composition, 94
- Skinfold Measurements, 95
- Summary, 96
Section 2: Designing Training Programs for Children, 97
2.1 The Training Response: Principles of Training and Adaptation, 98
- Principles of Training, 100
- The Overload Principle, 100
- Specificity of Training, 100
- Individual Differences, 101
- Progression, 102
- Reversibility, 102
- Develop Your Body to Suit Your Life-Style, 102
- Principles of Training, 103
- A Closer Look at the Principles of Training, 104
2.2 Endurance Fitness, 118
- Goals, 119
- Measuring Endurance Fitness, 119
- Basic Endurance Fitness for Health, 119
- Endurance Program for Performance Level Physical Fitness, 121
- Type of Exercise, 121
- Intensity of Training, 121
- Training Duration, 123
- Training Frequency, 123
- Over-Distance Training, 124
- Interval Training, 124
- Summary, 127
2.3 Flexibility, 128
- What Determines Flexibility?, 129
- Tissues that Obstruct Range of Motion, 129
- Muscle Elasticity, 130
- Types of Stretching Techniques, 132
- Static Stretching , 132
- Ballistic Stretching, 132
- Passive Stretching, 132
- Proprioceptive Neuromuscular Facilitation (PNF), 132
- Benefits of Flexibility and Stretching Exercises, 133
- Principles of Flexibility, 135
- Basic Stretching Exercises, 136
2.4 Muscle Strength, 140
- Principles of Strength Training, 141
- Resistive Exercise Method, 141
- Choosing the Exercises, 143
- Days Per Week, 143
- Repetitions, Sets, and Rest, 144
- Order of Exercises, 144
- Safety and Preventing Injury, 144
- Basic Weight Training Exercises, 147
- Exercises for the Chest and Shoulders, 147
- Exercises for the Upper Back, 149
- Exercises for the Arms, 149
- Exercises for the Abdomen, 150
- Exercises for the Thighs and Gluteals, 150
- Exercises for the Calves, 152
- Basic Weight Training Programs, 153
2.5 Jumping and Plyometrics, 154
- Stationary Plyometrics, 156
- Horizontal Jumps and Hops, 159
- Bounce Push-Ups, 161
- Box Jumping, 162
- Medicine Ball Exercises, 163
- Medicine Ball Exercises With A Partner, 164
- Olympic Weight Lifting, 165
2.6 Power and Speed, 168
- Elements of Power, 169
- Genetics, 169
- Metabolic Capacity, 169
- Muscle Size, 169
- Skill, 170
- Sprinting, 172
- Power Training, 177
2.7 Structuring The Program, 180
- Designing The Program, 181
- General Fitness for Health, 181
- Higher Levels of General Fitness, 182
- Fitness Programs and Power Sports, 182
- Body Building, 186
- Endurance Fitness, 187
- Summary, 188
Section 3: The Psychology of the Young Athlete, 189
3.1 Helping The Child Enjoy Sports and Physical Activity, 190
- How to Select the Right Sport, 191
- The Personal Trainer Can Help Choose the Best Sport, 192
- How Young Should a Child Begin Competition?, 193
- Are Athletics Safe?, 194
- Providing a Good Sports Experience, 194
- The Emotional Elements, 194
- Girls and Athletics, 195
- Teaching Kids to Win and Loose, 195
- The Rights of Young Athletes, 196
- Summary, 197
3.2 Psychology of the Champion, 198
- The Winning Edge, 199
- The Psychology of the Champion Athlete, 199
- Psychological Differences Between Athletes, 200
- The Elements of Success, 202
- Belief, 202
- Vision, 203
- Method, 204
- Measuring Anxiety in Athletes, 205
Section 4: Sports Nutrition, 207
4.1 Nutrition For Health And Performance, 208
- Essential Nutrients, 210
- Energy, 210
- Fats, 211
- Carbohydrates, 212
- Proteins, 213
- Vitamins and Minerals, 214
- Water, 215
- The Healthy, High-Performance Diet and the Food Guide Pyramid, 216
- Diet, Exercise, and Weight Control, 217
- Principles of Losing Weight for Active People, 217
- Substances Taken to Aid Weight Control, 219
- The Poly-Drug and Food Supplement Phenomenon in Sports, 219
4.2 Ergogenic Aids: Drugs And Supplements, 220
- Ethics of Ergogenic Aid Use in Children’s Sports, 221
- Common Drugs and Supplements Available to Young Athletes, 221
- Agents Taken to Promote Muscle Hypertrophy, 225
- Agents taken to Speed Recovery, 229
- Substances Taken to Increase Aggressiveness & Training Intensity, 230
- Substances Taken to Aid Weight Control, 231
- Summary, 234
Section 5: Children and Athletic Injuries. 235
5.1 Preventing Injuries, 236
- Preventing Injuries, 237
- Proper Coaching, 237
- The Role of the Parents and the Personal Trainer, 238
- Good Equipment, 240
- Medical Supervision, 240
- When to Call The Doctor, 241
- Summary, 243
5.2 Common Injuries in Children’s Sports, 244
- Injuries to Joints and Muscles, 245
- Immediate Treatment, 245
- Overuse Injuries, 248
- Osgood-Schlatter’s Disease, 249
- Imbalance Injuries, 249
- Growth Plate Injuries, 250
- Other Conditions, 251
- Mononucleosis, 251
- Asthma, 252
- Summary, 252
Section 6: Fitness Assessment, 255
6.1 Assessing Fitness in Children, 256
- The President’s Challenge:
- Physical Activity and Fitness Program, 258
- Curl-ups or Partial Curl-ups, 258
- Shuttle Run, 260
- Mile Run/Walk Test, 261
- Upper Body Strength Test, 262
- Flexibility Test, 265
- Measuring Endurance Fitness, 267
- Endurance Fitness and Maximal Oxygen Consumption, 267
- Field Tests For Measuring Endurance, 268
Index, 273
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