UNIT V

STRENGTH TRAINING
 REPORTER:

ROSHIEN F. FACINABAO
 What is Strength Training?
Strength training or resistance
training involves the performance of
physical exercises which are designed
to improve strength and endurance. It
is often associated with the use of
weights but can take a variety of
different forms.
 Strength Training Influences to
Children
Strength training in children, in
combination with plyometric and/or agility
training, has become an increasingly popular
tactic for athletes to gain a competitive edge
during the off-season. The present review
clarifies some common myths associated with
strength training in children, and it outlines
the most current recommendations.
 Relevant studies on strength training in
children and adolescents were reviewed
(search results included studies indexed
in PubMed and MEDLINE from 1980
through 2008). Also reviewed were
recommendations from consensus
guidelines and position statements
applicable to strength training in youth.
 Children can improve strength by 30%
to 50% after just 8 to 12 weeks of a well-
designed strength training program. Youth
need to continue to train at least 2 times per
week to maintain strength. The case reports
of injuries related to strength training,
including epiphyseal plate fractures and
lower back injuries, are primarily attributed
to the misuse of equipment, inappropriate
weight, improper technique, or lack of
qualified adult supervision.
 Youth—athletes and non-athletes
alike—can successfully and safely
improve their strength and overall
health by participating in a well-
supervised program. Trained fitness
professionals play an essential role in
ensuring proper technique, form,
progression of exercises, and safety in
this age group.
 Competitive athletes and non-athletes
alike may be interested in strength training
for various reasons, including their athletic
prowess and physique. Interested in off-
season conditioning, parents and
preadolescent athletes often turn their
attention to strength training. These
programs can benefit many children and
preadolescents by improving not only their
strength but also their bone density, balance,
lipid profiles, fat-free mass, and personal
self-esteem.
 REPORTER
KANE ALEXIS ESTANISLAO
 Recent studies have focused on the
benefits of strength training for children
with cerebral palsy, thereby demonstrating
improved daily function and self-esteem.
Exercise and sports are an important part of
childhood. The lessons learned from team
and individual sports are applicable
throughout life.
 Children who establish regular exercise habits
will ideally continue them into adulthood. The
Centers for Disease Control and Prevention and
the American Academy of Pediatrics recommend
that all school-aged children participate in at
least 60 minutes of moderate to vigorous
developmentally appropriate physical activity
each day.
 A child’s physical, cognitive, and social maturity are
key factors in determining the age at which a child is ready
to participate in a strength training program. There is no
minimal age requirement for participation, although
children must be able to follow directions and demonstrate
adequate balance and proprioception, which generally
occurs by 7 or 8 years of age. Before starting a program,
children should have a pre-participation physical exam by a
qualified medical professional. The screening exam is
necessary because some children should not participate due
to medical reasons.
 The primary concerns regarding strength training
are safety and its effectiveness. Health care and
fitness professional groups—including the American
Academy of Pediatrics, the American College of
Sports Medicine, the American Orthopedic Society
for Sports Medicine, and the National Strength and
Conditioning Association—agree that a supervised
strength training program that follows the
recommended guidelines and precautions is safe and
effective for children.
Strength Training for Women
 As women, it can be difficult to find effective ways to
lose weight. It gets to a point where all the dieting, aerobic
exercises, and circuits just don’t seem to be doing the trick.
There’s nothing more frustrating than feeling like you put in
the work, yet don’t get the results you desire. If this sounds
like you, it may be time to consider implementing regular
strength training into your workout routine. Resistance
training is the tried-and-true workout that burns calories,
builds muscle, and sheds fat all at once—and is particularly
beneficial for ladies! Check out these five benefits of
strength training for women.
5 Benefits of Strength Training
for Women
 Lose Body Fat Quickly

Did you know that implementing regular strength

training into your routine is one of the quickest ways
to lose fat? Women, on average, store about 
10% more body fat than men. Considering the fact
that women were made to birth babies, this makes
sense! However, it can be frustrating for women to
find effective ways to lower their body fat index.
 The simple truth is that muscle mass burns fat! The
more time you take to develop that muscle, the
quicker you’ll see the fat shedding off your body. And,
the beautiful thing about muscle is that there’s no
“spot treatment” necessary. If you want to lose fat in
your arms, you don’t have to do one thousand bicep
curls. Instead, you should build muscle all over your
body, including legs, butt, core, arms, and upper body.
The more muscle mass you have, the more fat it will
burn—regardless of where that fat is stored.
 Gain Strength without the Bulk

There is a common misconception that women who

strength train will become bulky. However, this is a complete
myth! In fact, women are actually more likely to lose inches
as a result of strength training, not gain them.
Strength training not only sheds inches where you don’t
want them; it also allows you to build in places where you
do. Genetics aren’t the only factor in your body’s appearance
—you can control your appearance through regular resistance
training! It can help you slim down, tone up, and create
curves in places that you’ve never had curves before!
 Burn Calories all day long

Strength training also helps you burn more calories and

speed up your metabolism, which means you lose more
weight. Your metabolism is the rate at which your body
processes food for energy. When you strength train, your
metabolism goes through the roof! In fact, a study found
 that regular strength training can increase your RMR
(Resting Metabolic Rate) by about 5%. This means your
body burns more calories throughout the day – even while
you’re not working out. The higher your RMR, the faster
you burn fat, and the quicker you lose weight.
• In addition to strength training and a
nutritious diet, drinking green tea and ice
water every day are also great for
boosting your metabolism throughout
the day—making way for optimal fat
loss.
 Decrease chances of Osteoporosis

Regular strength training produces many physical results

that are appealing, but it also plays a large role in improving
overall health. A study found that resistance training, in
particular, is the best way to increases bone density,
reducing risks of osteoporosis.
Thin, postmenopausal women have the highest risk of
developing osteoporosis, so it’s important to integrate
strength training into workout programs. In addition,
regular intake of calcium, vitamin D, and other
micronutrients play a vital role in building up and protecting
your bones.
 Reduce Risk of Heart Disease

Resistance training also plays a role in fighting

against various heart disease and other cardiovascular
issues. According to US News Health, strength
training plays a huge role in improving heart health
and decreasing risk of heart disease. 
Dr. Timothy Miller, a sports medicine physician at
Ohio State University Wexner Medical Center, says,
“Strength training often gets overlooked for its
importance in improving cardiovascular health, but it
can be a valuable addition in reducing the risk of
heart disease.
 This is due to the lowered blood
pressure, lower cholesterol and
triglyceride levels, better sleep,
and lessened fat around the heart
that are results of regular strength
training.
 The 
American Heart Association recommends
 resistance training at least twice a week
to strengthen your heart and fight against
various heart-related health issues. They
even recommend moderate strength
training after a heart attack to protect
your heart from future risk. However, be
sure to consult your doctor before doing
so.
 Strength training for women has so
many benefits that are officially not
just for the boys anymore! Women
who practice regular resistance
training can attest to the amazing
benefits that accompany it—mind,
body, and overall health!
THAT’S ALL THANK YOU
AND GOD MORNING
EVERYONE!!