Whether Weight Training Exercises Improve Muscle Strength and Endurance in Children - Research Paper Example

Introduction It is not true to state that the negative results of weight training at an early age outweigh the benefits. In order to prove this contention, the following work had been undertaken. A literature review was conducted, in order to procure the latest information in this area. Primary sources were chiefly employed in this work, as they would provide the most authentic and appropriate information. Weight training in adolescents can engender serious health hazards, such as musculoskeletal injuries, epiphyseal fractures, ruptures of intervertebral disks and low back bony disruptions. These injuries are more common during the practice of the major lifts. Such injuries can be circumvented by adopting safety measures, such as careful planning and understanding of various aspects of the weight lifting program (Nelson, Goldberg, Harris, Landry, & Risser, Strength Training, Weight and Power Lifting, and Body Building by Children and Adolescents, Nov90, P 801). Any weight lifting program must be divided into several parts such as intensity, duration, frequency and the increase of the weight lifted in a phased manner. Moreover, the training program selected should be sport specific and best suited to the age and physique of the practitioner (Nelson, Goldberg, Harris, Landry, & Risser, Nov90, P 801). Weight training is chiefly undertaken to obtain a good physique and strength. Of late, weight training has gained considerable popularity with almost all age groups in society. The number of children and adolescents taking up weight training has increased to a significant extent. As such, the incorrect practice of weight training causes musculoskeletal injuries in children. These include ruptured intervertebral disc damages and epiphyseal growth plate damages. Consequently, weight training programs should be conducted under the careful supervision of expert trainers (Brown, Miller, & Eason, 2006, P 382). Weight training improves overall fitness and general physical appearance. It is also known as strength training. Weight training and weight lifting are not the same. Similarly, weight training is unlike power lifting or body building. All these disciplines are sport - oriented and inappropriate for adolescent teens that are in the physical development stage. The lifting of heavy weights may cause permanent damage to the bones, rupture joints and injure tendons. Consequently, it is imperative for the youth to consult a physician before undertaking weight training practices (Gedatus, 2001, p5). Weight training provides several benefits to those who practice it. These practices help individuals in their weight management plan, by maintaining lean body mass. This also helps in reducing the risk of osteoporosis, and enhances physical performance in sports. Moreover, weight training improves the ability of muscles to uptake a greater amount of glucose in diabetic people. It improves the glucose storing capacity of the body. The body stores glucose as glycogen, which is consumed during exercise. Consequently, it has to be replenished after an exercise session; which is advantageous for diabetics. Weight training enhances the metabolic rate of the body and improves the role of insulin by burning additional calories (Philbin, 2004). Weight training involves the use of an array of methods and practices. These include exercises with free weights and weight machines. The aim of these exercises is to improve muscular strength, endurance and physical performance in a sporting event or competition. Several research studies have revealed that prepubescent athletes who had undergone strength increasing exercises, under the supervision of expert trainers; had increased their strength to a considerable extent, without sustaining any injury (Nelson, Goldberg, Harris, Landry, & Risser, Nov90, P 801). A large number of children and adolescents practice weight lifting, in order to excel in a specific sport or for the purpose of recreation. Those who participate in weight lifting are vulnerable to musculoskeletal disjoints, ruptures of the intervertebral discs, spondylolysis and spondylolisthesis, fractures and meniscal injuries to knees. Moreover, there is the risk of death in such training. All the same, very few instances of such injury have been recorded till date. It has been suggested that a carefully designed and supervised weight training program will drastically reduce the chances of injury in this group of athletes (Risser, 1991 Dec, Pp. 2104-8). Literature Review Nelson et al, have opined that it has proved difficult to determine the most appropriate age for adolescent athletes to commence the lifting of heavy weights. This is because of the absence of sufficient data to determine the injury rates at different ages. The best age for beginning weight lifting for young people has been recommended as fourteen years by the United States Weight and Power Lifting Federations. However, other experts have suggested sixteen years as the most appropriate age for such weight training (Nelson, Goldberg, Harris, Landry, & Risser, Strength Training, Weight and Power Lifting, and Body Building by Children and Adolescents, Nov90, P 801). These researchers have gone on to state that pubertal development and physical maturity are the key indicators and determinants for such recommendations. Upon reaching the Tanner stage 5, young male and female athletes develop their sexual characteristics. At that juncture, they would have grown to their maximum height. Prior to reaching this stage, athletes are in a vulnerable position and are prone to receiving injuries to the epiphyses (Nelson, Goldberg, Harris, Landry, & Risser, Nov90, P 801). Landry et al, have stated that many of these studies had not estimated the relationship between enhanced physical performance, injury and improved strength. As such, there is little or no data, relating to the occurrence of injuries and in inferiorly designed training programs. The American Academy of Pediatrics stresses on two important issues, in this regard. First, only well – trained adults and experts in the field have to impart strength increasing training to athletes, who are in the pre-puberty, pubescent or post-puberty stage of physical development. Moreover, the trainers should be competent to design these programs and to determine the best suited program for a particular athlete. Furthermore, no athlete should be permitted to undergo a training program, whose viability has not been assessed by medical professionals (Nelson, Goldberg, Harris, Landry, & Risser, Nov90, P 801). Second, in the absence of data that establishes safety, no children and adolescents should be allowed to take up weight lifting or body building plans. They should not be allowed to use maximal amounts of weights, as part of the training programs. Children and adolescents are to be allowed to take up these practices, only when they reach the Tanner stage of maturity and physical development (Nelson, Goldberg, Harris, Landry, & Risser, Nov90, P 801). Benson et al, have stated that many studies have established that age factor, muscular strength and overall fitness are interrelated features of human fitness. Muscular strength constitutes an essential component of fitness. Resistance training has been chiefly confined to the realm of adult training programs. It is a common perception that resistance training should not be practiced by children and adolescents because it causes injuries in people in the developmental stage (Benson, Torode, & Singh, Jan2008, P 43-66). However, the latest research in this field indicates that children and adolescents can undergo resistance training programs; provided they are conducted under the supervision of experienced adults. In addition, these training programs should be properly designed and carefully executed. Moreover, recent guidelines for physical activity have included muscular strength as an essential component (Benson, Torode, & Singh, Jan2008, P 43-66). Benson et al, have stated that the metabolic syndrome in adults is indicated by central adiposity and insulin resistance. These components have been detected in the childhood stage of development. The ever increasing prevalence of type 2 diabetes and obesity among young people has focused attention on the effect of resistance training programs on their metabolic health. Traditionally, aerobics were deemed to be the most appropriate exercise programs for children and adolescents. Nevertheless, current research has disclosed that muscular strength interventions reduce the potential risk of metabolic syndrome in adults, and insulin resistance in younger cohorts. As such, muscular strength interventions have been seen to reduce the incidence of type 2 diabetes in middle-aged adults with impairment of glucose tolerance (Benson, Torode, & Singh, Jan2008, P 43-66). They have further stated that resistance training implements high force and high velocity contractions in the body. These contractions stimulate type II b muscle fibers, which display the greatest resistance to insulin. These type II b muscle fibers are present to a much greater extent, in diabetic and obese people. Therefore, the extent to which resistance training and circuit weight training affect metabolic fitness and health in children and adolescents is to be taken into account (Benson, Torode, & Singh, Jan2008, P 43-66). Ambler et al, have highlighted the fact that obesity in children and adolescents has generated considerable concern. It has been attributed to the adoption of a sedentary lifestyle that eschews physical exercise. At the other end of the spectrum there are children and adolescents who engage in physically demanding sports activities, like gymnastics, wrestling and dancing. Several of these adolescents are wont to combine such sports with a low dietary intake, which causes an imbalance between food intake and expenditure of energy. It has been conjectured that both over and under nutrition could result in the impairment of health at a later stage (Ambler, Eliakim, Brasel, Lee, Burke, & Cooper, Apr1998, P354). Birrer et al, have opined that weight training was not recommended for the pediatric age group, because the common perception was that in the absence of testosterone production, there would be no increase in muscle mass and strength. Further, it was feared that weight training could cause injuries to growth plates and thereby impede normal growth. All this has changed and the increasing participation of children in specific sports has resulted in their participation in weight training programs. Moreover, the recent research in this area has suggested that preadolescents would gain strength and physical endurance, by undergoing appropriate weight training programs (Birrer, Griesemer, & Cataletto, 2002, P 83). In addition, they have stated that recent research has changed the negative perceptions about weight training exercises to a significant extent. It suggests that young people could safely acquire strength and physical endurance through appropriate training programs. However, such aspirants should consider important factors like the participant’s age, physical development, maturity and desire. Other factors include the level of skill achieved by the athlete, and the probable risks and advantages inherent in the training programs (Birrer, Griesemer, & Cataletto, 2002, P 83). Jacobson et al, have brought to the fore the fact that resistive training for preadolescents had been assumed to be dangerous. It was presumed that the androgen levels in children were insufficient to help them gain strength through weight training. In addition to this, there were no reports regarding bone integrity, epiphysis continuity and risk of injury. Therefore, it can be assumed that preadolescents gain physical strength through weight training (Jacobson & Kulling, 1989, Pp 96-9). In the article Starting Early: Strength Training for Children, it was contended that preadolescents in the age group of six years should not be allowed to practice weight training programs because they lack physical development and maturity. Parents should take the recommendations and counseling of physicians before allowing their children to participate in such programs. Mental maturity is a very important requirement for taking part in such programs, because it develops the required alertness that enables an individual to avoid injury (Starting Early: Strength Training for Children ). The article strength training for children and adolescents has stated that several entities have opined that children should not participate in weightlifting, power-lifting and bodybuilding programs. For instance, the American Academy of Pediatrics or AAP, and the American Orthopedic Society for Sports Medicine or AOSSM state that aspiring children should ensure that they had attained their physical maturity or Tanner Stage 5 before engaging in such programs. According to the AAP and AOSSM, weight training and related exercises could cause serious injuries to children, such as musculoskeletal injuries. However, the National Strength and Conditioning Association or NSCA contends that weightlifting and power-lifting would provide several advantages and physical endurance to children and adolescents, if practiced under expert supervision (Strength training for children and teenagers). The US Consumer Product Safety Commission’s National Electronic Injury Surveillance System provides information regarding the number of persons who had been injured due to strength training. It maintains the database of the injuries caused by the equipment used in strength training. The System does not specifically declare the context of such injuries, whether it was a recreational injury or injury caused in competitive sports. According, to the data present with the System, muscle strains are the most common injuries in strength training. These occur in the hands, low back and upper trunk. Moreover, most of these injuries take place in the home environment where there is an absence of expert supervision. There is a drastic reduction in such injuries, when the weight training is imparted in settings where there is expert and strict supervision, and the application of proper technique (Strength Training by Children and Adolescents, 2001). Young people with variants of cardiomyopathy are in danger of developing acute pulmonary hypertension. Such individuals should not indulge in strength training programs; because it could lead to ventricular hypertrophy, restrictive cardiomyopathy and hemodynamic decompensation. Young people with pulmonary hypertension that is severe or moderate should not perform strenuous weight training. If they do so, then they are prone to develop acute decompensation and undergo abrupt changes in hemodynamics. Moreover, if they had undergone chemotherapy with anthracyclines will have to be more cautious, while undertaking resistance training. These medications result in cardio toxic effects. As such, anthracyclines cause acute congestive heart failure. The drugs that fall under this family include doxorubicin, daunomycin, daunorubicin, idarubicin and mitoxantrone. Young people who take these medications are at the risk of cardiac problems if they practice strength training without supervision or in the absence of a doctor’s advice (Strength Training by Children and Adolescents, 2001). Furthermore, individuals suffering from the Marfan syndrome should not indulge in weight training programs. Similarly, athletes with seizure disorders should not participate in weight training programs; and obese children should undergo weight training, only under expert supervision (Strength Training by Children and Adolescents, 2001). Benjamin et al, have opined that epiphyseal plate fractures are more frequent in adolescents than in prepubescents. This is because the epiphyseal plates in adolescents are stronger and have greater resistance to stress than those found in prepubescent participants. Other studies indicated that prepubertal children can practice strength training programs, provided they are properly planned and supervised (Benjamin & Glow, 2003). This cohort is less susceptible to skeletal injuries. In one study it was noticed that there were no skeletal injuries even after fourteen weeks of constant practice. However, the incidence of low – back injuries are considerably greater in though who lift weights. Other serious injuries involved in stress training are lumbar flexion and torsion. A specific injury that is related to torsion is spondylolisthesis, which is caused when one vertebral body is displaced over another. Furthermore, those who undergo weight training are susceptible to injuries, like herniated intervertebral disk, paraspinous muscle strain and lumber extension injuries (Benjamin & Glow, 2003). Methodology The research methodology provides details regarding the measures employed to obtain information about the topic. This portion of the work also provides information regarding the effectiveness of these methods. The research tools adopted were doctrinal and conceptual. The qualitative approach helps us to understand various issues relating to the perceived negative effects of weight training amongst the young. To this end, various textbooks, authentic web sites, online libraries of reputed institutions, journals and the extant literature by a number of prominent persons were consulted. Several primary sources were consulted. These resources provided first hand information regarding the negative effects of weight training. In this work, primary sources have been chiefly employed. Since, these primary sources were selected from different years; the material collected depicted the different opinions that have been held over the years. There has been considerable change regarding weight training in the adolescents; and the true picture regarding the negative effects of weight training cannot be grasped, in the absence of relevant, competent and unbiased analysis. This work has described the views regarding the negative effects of weight training over a period of time. Weight training and muscle developing exercises do not impede the physical growth of a person who practices them. It only causes physical injuries if practiced wrongly. When practiced under expert supervision, weight training provides strength, with reduced risk of injuries. Muscular strength and physical endurance protect joints and tendons (On your mind, Sep95, P108). Therefore, an interested child can start strength training after taking the required precautionary measures, in order to improve physical strength and physical excellence in sports Strength training programs must be specially made to suit each individual. Such appropriate programs would not cause any adverse effects on the growth plates, linear growth and cardiovascular systems in young people. However, young people with hypertension must be very cautious about their exercise programs. Such people should take the advice of competent physicians before commencing any regimen of exercise, because exercise would increase their blood pressure. Unsupervised programs and over indulgence in stress training could lead to shoulder and back injuries. These injuries are the outcome of weakness in the abdominal wall, trunk and shoulder abductor muscles. Therefore, it is incumbent upon every practitioner to first strengthen these areas by undergoing the necessary training programs. Several studies have shown that strength training does not hinder the physical growth of the participants. However, those who participate in such programs must obtain adequate nutrition and indulge in the prescribed physical activities. In fact, strength training plays an important role in the overall development of the body and stimulates growth and bone mineralization. It is also of immense help to those who are at risk of osteoporosis. Conclusions The major portion of the confusion, regarding the risks involved in weight training, relate to children. It is unclear, whether weight training exercises improve muscle strength and endurance in children. Some researchers had stated that the enhancement of muscle strength is dependent on the age of children, their body mass, the level of physical activity they had undergone previously and the growth phase. In 1983, the American Academy of Pediatrics had reported that weight training programs would not enhance the strength or muscle mass in children as their circulating levels of androgens were inadequate. This report led to a host of misconceptions about weight training programs. Subsequent, advanced research in this area has disclosed that weight training can increase strength in children even at the age of six years, if they practice the age – specific training programs, under expert guidance (Strength training for children and teenagers). Athletes practice strength trainings to enhance their physical performance in competitions. Strength or resistance training has become a popular and integral part of sports and athletics. The issues of safety and effectiveness of strength training, with regard to young people have already been investigated and established. Recent research in this area has further indicated that these training programs are also useful for children and adolescents, so that they can increase their muscular mass and strength. Weight training programs invoke neuromuscular activation and coordination, and this enables the practitioner to gain strength. Such gain in strength is not on account of muscle hypertrophy; and the enhancement in strength due to the training gets depleted if the practice is discontinued. As such, the strength gained through weight training is of a reversible nature. With regard to children, there is no evidence that suggests that androgens promote strength, or that weight training reduces their flexibility (Guy & Micheli, 2001). Young athletes practicing resistance training can improve their physical endurance and strength. Contrary to the misconception, they are not susceptible to injuries to a greater extent, in comparison to those who do not practice weight training. As such, there is no evidence that young athletes who practice weight training are prone to injuries. There is considerable evidence that the trauma resulting from repetitive impact, as frequently encountered in sports like gymnastics, demonstrated that over a period of time there was significant growth plate arrest. Nevertheless, children who are deprived of musculoskeletal stress in their activities require a carefully planned program that entails strength training (Micheli). There is some evidence that a strength training program that gradually increases in severity strengthens tissues in the body. Such strengthening of tissues reduces susceptibility to musculoskeletal tissue damage. However, evidence regarding prepubescents, in this context is not conclusive. A few studies were conducted in respect of the safety of strength training for prepubescent athletes. It was revealed in those studies that the rate of injury had not increased in strength training conducted under strict supervision. What is of concern is that long term weight training could have an adverse effect. The strength training exercise has to progress in a systematic manner. Initially, the participating children must master the introductory exercises with sub maximal weights. Al the same, the National Strength and Conditioning Association has conducted several studies and thereafter lent its support to weight training in children and adolescents. Other studies have shown that weight training entails complicated lifting techniques and carefully planned sequence of movements. Consequently, it would be very difficult for children and adolescents to execute these maneuvers, whilst simultaneously attempting to lift progressively greater weights. In this group of weight lifters, qualified supervision is indispensable. Such supervision significantly reduces the risk of injury during the weight training practice. For this reason, several health agencies have recommended expert supervision and well planned programs for children and adolescents undergoing strength training exercises. The bones in a child’s body are in the developing stage and less capable of withstanding the stress involved in weight training. Their bones are comparative more fragile than those of adults, and growth plate fractures have frequently been noticed in children who undergo weight training. Such fractures have been attributed to improper training and the use of excessive weights. Moreover, the absence of qualified adult supervision had been an important contributing factor in most of the instances of such injuries (Benjamin & Glow, 2003). Qualified supervision in weight training is essential and this has been supported by several research studies. These studies have clearly disclosed that in the absence of adequate adult supervision, the risk of injury was considerable in strength training programs. It was noticed in properly supervised weight training programs that there were few if any instances of epiphyseal fractures. Thus, this research work establishes that it is fallacious to assume that the negative effects of weight training in the young far outweigh the benefits amongst the young. The truth is that weight training, under expert and competent supervision is of immense benefit to the adolescents and prepubescent individuals. List of References Ambler, C., Eliakim, A., Brasel, J. A., Lee, W.-N. P., Burke, G., & Cooper, D. (Apr1998, P354). Fitness and the effect of exercise training on the dietary intake of healthy adolescents. International Journal of Obesity & Related Metabolic Disorders , Vol. 22 Issue 4; (AN 8853005). Benjamin, H. J., & Glow, K. M. (2003, September). Strength training for Children and Adolescents. Retrieved April 12, 2009, from http://www.focusedtrainers.com/news/articles/Phys%20and%20Sports%20Med.pdf Benson, A., Torode, M. E., & Singh, M. A. (Jan2008, P 43-66). Effects of resistance training on metabolic fitness in children and adolescents: a systematic review. Obesity Reviews , Vol. 9 Issue 1, 24p, 9 charts; (AN 27810646). Birrer, R. B., Griesemer, B., & Cataletto, M. B. (2002, P 83). Pediatric sports medicine for primary care. Lippincott Williams & Wilkins. Brown, S. P., Miller, W. C., & Eason, J. M. (2006, P 382). Exercise Physiology: Basis of Human Movement in Health and Disease. Lippincott Williams & Wilkins. ISBN 0781777305, 9780781777308. Gedatus, G. (2001, p5). Chapter 1: What Weight Training Can Do for You. Weight Training; (AN 7551740). Guy, J. A., & Micheli, L. J. (2001). Strength Training for Children and Adolescents. Retrieved April 12, 2009, from http://www.jaaos.org/cgi/content/abstract/9/1/29 Jacobson, B., & Kulling, F. (1989, Pp 96-9). Effect of resistive weight training in prepubescents. The Journal Of Orthopaedic And Sports Physical Therapy , ISSN: 0190-6011, Vol. 11 (3), PMID: 18796922. Micheli, L. J. (n.d.). Strength Training. Retrieved April 12, 2009, from http://lylemichelimd.com/articles/bookchapters/38c.pdf Nelson, M. A., Goldberg, B., Harris, S. S., Landry, G. L., & Risser, W. L. (Nov90, P 801). Strength Training, Weight and Power Lifting, and Body Building by Children and Adolescents. Pediatrics , Vol. 86 Issue 5; (AN 4744681). Nelson, M. A., Goldberg, B., Harris, S. S., Landry, G. L., & Risser, W. L. (Nov90, P 801). Strength Training, Weight and Power Lifting, and Body Building by Children and Adolescents. Pediatrics , Vol. 86 Issue 5; (AN 4744681). On your mind. (Sep95, P108). Consumer Reports on Health , Vol. 7 Issue 9; (AN 9510015163). Philbin, R. (2004, November). Weight Training & Diabetes Yes, it's Okay for Teenagers. Retrieved April 12, 2009, from http://www.childrenwithdiabetes.com/sports/weighttraining.htm Risser, W. (1991 Dec, Pp. 2104-8). Weight-training injuries in children and adolescents. American Family Physician , ISSN: 0002-838X; Vol. 44 (6); PMID: 1746391. Starting Early: Strength Training for Children . (n.d.). Retrieved April 12, 2009, from http://www.streetdirectory.com/travel_guide/23345/fitness/starting_early_strength_training_for_children.html Strength Training by Children and Adolescents. (2001, June 1). Retrieved April 12, 2009, from http://aappolicy.aappublications.org/cgi/content/full/pediatrics;121/4/835 Strength training for children and teenagers. (n.d.). Retrieved April 12, 2009, from http://www.fitnessvenues.com/uk/strength-training-for-children-and-teenagers Read More