Trening sa opterećenjem za decu i adolescente - od fizioloških osnova do praktične primene

Abstract

Resistance training for children and adolescents, programmed according to individual needs and abilities and adequately implemented, is recommended by leading professional associations in the field of sports medicine, sport sciences and pediatrics. The most commonly used loads during training, with the aim of developing strength and power, are free weights and resistance exercise equipment that can be of standard sizes, but also specially designed for younger age groups, body weight exercises, and exercises with medicine balls and elastic bands. In addition to the positive influence on muscle strength and endurance, as well as a potential increase in the performance of certain motor tasks, regular resistance training can also result in improving body composition, increasing bone mineral density, improvement of cardio-respiratory endurance, as well as have a positive impact on the psycho-social status of children and adolescents. Due to the lack of clear evidence to suggest muscle hypertrophy in children, an increase in muscle strength is mainly attributed to neurological adaptations, including improved coordination, speed and the number of activated motor units. In designing a resistance training program for children and adolescents, one should respect the basic principles of training, pertaining to adults as well, but it must be borne in mind that neither children nor adolescents are "little adults", and that one should not simply copy the training of adults or athletes. Regular and clear instructions with constant supervision in resistance training for children and adolescents can have a positive impact on overall health, and can lead to the creation of positive habit acquisition to regularly perform training, and a healthy lifestyle. Current results and findings obtained from well-organized and monitored investigations, on a sample of children or adolescents, indicated a very low risk of injury when one meets all the training recommendations for a particular age group.