ISEH Nigeria

STRENGTH TRAINING AND ADOLESCENCE
Adolescence refers to the period of time between childhood and adulthood. They are very flexible and learn very fast. Therefore, they are often better suited than adults to do strength training. Strength training, as an integral part of physical activity, is an important part of keeping adolescents healthy. Encouraging healthy lifestyles in adolescence is important for when they grow older. This is because, lifestyles that we learn during adolescent period are more likely to be sustained to adulthood.
Strength training are exercises designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, machines or body weight. According to research study, strength training is not just about bodybuilders lifting in the gym. Regular strength training helps prevent the natural loss of lean muscle mass that comes with aging. It can help adolescents improve cardiorespiratory fitness, build bone and muscle, control weight, reduces symptoms of anxiety and depression and reduce the risk of developing health conditions such as heart disease, cancer and type 2 diabetes. In addition, some of the benefits that are perhaps traditionally associated with aerobic exercises can also be gained by engaging in strength training. For example, a study found out that resistance training reduces peoples’ blood sugar levels and improves sensitivity to hormone insulin which helps blood sugar inside cells.
Strength training is beneficial to both males and females. Strength trainings most practiced by adolescent females are running, swimming, and dancing (rhythmic activities). It has been discovered that their participation stereotype activities remain; though these activities can be shared by both males and females. Core components of strength training for males and females may include:
• Brisk walking, cycling, swimming (for heart)
• Running, jumping role, playing games
• Lifting weights, yoga (for muscular strength)
The differences that may be noticeable in the pattern of training engage in by male and female adolescents may be due to gender needs and motive for participation. Another differentiating factor in the pattern of activity between male and female adolescents can also be caused by small difference that exist in self-efficacy, intension, social norms, social support etc. The most significant point to be noted here is that strength training is beneficial to both male and female adolescents.
One of the myths in strength training for women is that it makes them larger and heavier. The truth of the matter is that strength training helps to reduce body fat and increase lean weight. Another issue that needs to be clarified is that women are often encouraged to use weight machines and slow, control movements out of fear that using free weight, manual resistance, explosive machine (high velocity force) or exercises that use body weight resistance will cause injuries. In fact, no evidence suggests that women are likely to be injured during strength training than men. The question has been raised as to whether women should engage in high intensity or high-loaded trainings. A study has shown that male and female need to train at intensities high enough to cause adaptation in the bone, muscles, ligament and tendons.
The Centre for Disease Control and prevention (2014) recommended 2 hours and 30 minutes of moderate-intensity aerobic activity per week (e.g. Brisk walking, fast water aerobics, biking with few hills etc. AND 2 or more days of muscle strengthening activities per week (all muscle groups, legs, hip, back, abdomen, chest, shoulder and arms for both male and female adolescents.
American College of Sport Medicine (ACSM) recommends using 60% of the 1 RM as a starting point. To determine the 1 RM, have your clients choose weight that they can lift only once. For example, if the heaviest weight they can lift is 10 pounds (1 RM), then the starting weight should be 60% of that or 6 pounds. Another method to determine the working weight is to start with a low single hand weight, 5 pounds if necessary. In a sitting position, have them do a bicep curl lifting the weight as many times as they can. If they can lift it more than 15 times, then the weight is too light. If they can lift it less than 10 times, it is too heavy. Choose a weight that can be lifted about 12 times in one set. Observe proper breathing methods and maintain a smooth movement of the weights. Either of these methods can be used for other muscle groups,
One of the issues in strength training among adolescents is that it leads to stunted growth. However, study made it clear that training of any kind does not accelerate or decelerate growth and maturation with reference to height, body proportion or sexual maturation.
There is a common conception that there is a high risk of injuries to the growth plates during strength training. The fact of the matter is that a growth plate fracture due to strength training has not been reported in any research study when there has been proper supervision and appropriately designed exercises. As it is being insinuated in some quarters, the risk of getting hurt in strength training is not more than when participating in sporting activities. This is because, the forces that bones, joints, and muscles are exposed to in sports are greater in magnitude than in strength training.
In the same vein, some people believe that adolescence cannot make strength and power gains during exercise because they have not started to secrete a lot of testosterone. It must be highlighted, that testosterone is not essential for improving strength. This is why women and the elderly can increase strength even though they have little testosterone.
Exercises such as squatting is very good for strength training, but there is a wrong belief that they are bad for the knees. Such an argument cannot stand. The fact of the matter is that adolescents put more stress on the knees during running than they do when performing squats. Hence, if there are no complaints when they engage in running there should be nothing of such too when adolescents participate in strength training.

References
Center for Disease Control and Prevention (2014). State Indicator Report on Physical Activity Retrieved from www.cdc.gov/physical activity/resources/reports/ktm
Faigenaum, A. D. (2012). Training Facts and Fallacies. www.acsm.org/accesspublicinformtionarticle/2012
Krautblatt. C. (2020). Certification Manual (2nd Ed.) International Fitness Association.
Malina, R. (2006). Weight Training in Youth, Growth Maturation and Safety: An Evidence-Based, Clin. J. Sport Med., 16(6), 478-487.
Randovanovic, D. and IgnJatovic, A. (2015). Resistance Training for Youth: Myths and Facts, Annates Kinesiology, 6 (2), 85-92.
Rettner, R. (2016). Strength Exercise: Everything You Need to Know. Live Science. www.livescience.com/55324-strength-exercise.htm/

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STRENGTH TRAINING AND ADOLESCENCE
Adolescence refers to the period of time between childhood and adulthood. They are very flexible and learn very fast. Therefore, they are often better suited than adults to do strength training. Strength training, as an integral part of physical activity, is an important part of keeping adolescents healthy. Encouraging healthy lifestyles in adolescence is important for when they grow older. This is because lifestyles that we learn during the adolescent period are more likely to be sustained to adulthood.
Strength training is exercise designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free weights, machines or bodyweight. According to a research study, strength training is not just about bodybuilders lifting in the gym. Regular strength training helps prevent the natural loss of lean muscle mass that comes with aging. It can help adolescents improve cardiorespiratory fitness, build bone and muscle, control weight, reduces symptoms of anxiety and depression and reduce the risk of developing health conditions such as heart disease, cancer and type 2 diabetes. In addition, some of the benefits that are perhaps traditionally associated with aerobic exercises can also be gained by engaging in strength training. For example, a study found out that resistance training reduces peoples’ blood sugar levels and improves sensitivity to hormone insulin which helps blood sugar inside cells.
Strength training is beneficial to both males and females. Strength training most practised by adolescent females are running, swimming, and dancing (rhythmic activities). It has been discovered that their participation stereotype activities remain; though these activities can be shared by both males and females. Core components of strength training for males and females may include:
• Brisk walking, cycling, swimming (for the heart)
• Running, jumping rope, playing games
• Lifting weights, yoga (for muscular strength)
The differences that may be noticeable in the pattern of training engage in by male and female adolescents may be due to gender needs and motive for participation. Another differentiating factor in the pattern of activity between male and female adolescents can also be caused by the small differences that exist in self-efficacy, intention, social norms, social support etc. The most significant point to be noted here is that strength training is beneficial to both male and female adolescents.
One of the myths in strength training for women is that it makes them larger and heavier. The truth of the matter is that strength training helps to reduce body fat and increase lean weight. Another issue that needs to be clarified is that women are often encouraged to use weight machines and slow, control movements out of fear that using free weight, manual resistance, explosive machine (high-velocity force) or exercises that use bodyweight resistance will cause injuries. In fact, no evidence suggests that women are likely to be injured during strength training than men. The question has been raised as to whether women should engage in high intensity or high-loaded training. A study has shown that male and female need to train at intensities high enough to cause adaptation in the bone, muscles, ligament and tendons.
The Centre for Disease Control and Prevention (2014) recommended 2 hours and 30 minutes of moderate-intensity aerobic activity per week (e.g. Brisk walking, fast water aerobics, biking with few hills etc. AND 2 or more days of muscle=strengthening activities per week (all muscle groups, legs, hip, back, abdomen, chest, shoulder and arms for both male and female adolescents.
American College of Sport Medicine (ACSM) recommends using 60% of the 1 RM as a starting point. To determine the 1 RM, have your clients choose weight that they can lift only once. For example, if the heaviest weight they can lift is 10 pounds (1 RM), then the starting weight should be 60% of that or 6 pounds. Another method to determine the working weight is to start with a low single hand weight, 5 pounds if necessary. In a sitting position, have them do a bicep curl lifting the weight as many times as they can. If they can lift it more than 15 times, then the weight is too light. If they can lift it less than 10 times, it is too heavy. Choose a weight that can be lifted about 12 times in one set. Observe proper breathing methods and maintain a smooth movement of the weights. Either of these methods can be used for other muscle groups,
One of the issues in strength training among adolescents is that it leads to stunted growth. However, study made it clear that training of any kind does not accelerate or decelerate growth and maturation with reference to height, body proportion or sexual maturation.
There is a common conception that there is a high risk of injuries to the growth plates during strength training. The fact of the matter is that a growth plate fracture due to strength training has not been reported in any research study when there has been proper supervision and appropriately designed exercises. As it is being insinuated in some quarters, the risk of getting hurt in strength training is not more than when participating in sporting activities. This is because, the forces that bones, joints, and muscles are exposed to in sports are greater in magnitude than in strength training.
In the same vein, some people believe that adolescence cannot make strength and power gains during exercise because they have not started to secrete a lot of testosterone. It must be highlighted, that testosterone is not essential for improving strength. This is why women and the elderly can increase strength even though they have little testosterone.
Exercises such as squatting is very good for strength training, but there is a wrong belief that they are bad for the knees. Such an argument cannot stand. The fact of the matter is that adolescents put more stress on the knees during running than they do when performing squats. Hence, if there are no complaints when they engage in running there should be nothing of such too when adolescents participate in strength training.

The Institute of Sport Exercise and Health, Nigeria has received recognition from the International Health and Fitness Association and International Sport Network Organisation

PREGNANCY AND EXERCISE

Pregnancy is regarded as period of inactivity, but exercise during pregnancy has significant positive health benefits with minimal risk for both the mother and the fetus. For the mother, exercise is associated with prevention and control of gestation diabetes and excessive weight gain, reduction in low back pain, positive mental health, and timely va**na delivery, reduce the stress response and healthier birth weight. Research study also contended further that exercise will improve mood, and prevent hypertensive disorder during pregnancy.
Despite the importance of exercise, many women do not meet the minimum guideline set by American College of Obstetricians and Gynecologists (ACOG). This professional body recommended that pregnant women achieve 150 minutes per week of moderate intensity aerobic activity, such as brisk walking, during and after pregnancy, while avoiding activities such as contact sports and spine position activities after 20-week gestation. The American College of Sport Medicine (ACSM) recommended that same general guidelines to exercise as non-pregnant women, but admonished that all exercise should be modified for the safety of the fetus and mother. It has been suggested, for example, that pregnant women should replace contact sports with non-contact sport or an appropriate exercise class. Also, women who were not active before pregnancy are advised to avoid intense exercise as running, jogging, racket games, bouncing while stretching and other strenuous strength trainings. They should avoid all sports that are linked to increased risk of falling, trauma and impact injuries. Pregnant women should avoid exercise in hot and humid weather and avoid exercise to the point of exhaustion.
Pregnancy affects every system of the body and it is important for instructors understand the physiological changes, body composition, alterations and biomechanical adaptations to exercise during pregnancy. Pregnancy is one of the most important periods in women’s life when it is desirable that exercise is carried out safely and correctly. The unique physical and physiological conditions that exist during pregnancy and postpartum period create special risk that does not affect non-pregnant women. Therefore, careful consideration should be given to the additional impact that exercise may have on the progressive anatomical, physiological and psychological changes that normally occur during pregnancy. During pregnancy one of the most obvious transformations is weight gain. This may cause many changes to women both at rest and during exercise. Weight gain may take toll on the women’s joints resulting in discomfort. Pregnant women typically experience lordosis in lumber spine, creating a shift in their center of gravity. This shift can directly affect posture and balance. This should be acknowledged both during exercise and when at rest; activities that require quick directional changes should be avoided to decrease risk of injuries. Motor skills and balance may affect women as pregnancy progresses. This would suggest that biomechanical and hormonal changes due to pregnancy may influence injury rates in the higher risk physical activities. It must be noted too that changes that occur during pregnancy are no longer seen as a limitation; rather, women are encouraged to promote healthy habits during this period.
To arrange exercise for maximum effect, the instructor should start the session with warm-up activities to reduce the risk of injury. Then go on to the actual workout session and end with cool down to prevent blood from pulling to the extremities. Order of exercises may be large muscle or multiple joint exercises to be performed before small muscle groups or single joint exercises.
When planning exercises, pregnant women should be sure to wear loose fitting, comfortable clothes, a good supportive bra as well as fitting shoes that are designed for the exercise that she is going to do. She must eat at least one hour before exercising, rehydrate by drinking enough water before, during and after workouts and listen to her body. Exercise leads to dangerous overheating and dehydration as earlier mentioned, while it is true that overheating can be dangerous for the baby particularly in the first trimester, when overheating has been associated with neural tube effect - taking a few precautions can keep you safe while exercising. After doing exercise, pregnant women should get up slowly and gradually to prevent dizziness.
Pregnant women are advised to use weight machines and or resistance bands in place of free weights to reduce risk of injuries caused by the changing center of balance. There should be decreased in resistance, increase repetitions, use of shorter sets, avoid power lifting activities, concentrate on maintaining proper form during lift.
Most women who are active before pregnancy can, and should, continue to exercise. The type and intensity of exercise should be based on previous history, health and comfort. Early in pregnancy, many women can continue to train at moderate intensity. As pregnant continues, exercise intensity should be decreased naturally and the type, duration and intensity of exercise are modified with comfort and safety in mind. Meanwhile, sedentary women who want to begin exercise during pregnancy should consult her physician. This is because, only a physician may determine the presence and absence of any potential complication factors. Sedentary pregnant women can safely engage in low-intensity exercise. Walking is typically recommended. Instructors should ensure that all pregnant clients have physician clearance before recommending exercise.
When is the appropriate time to commence exercise after delivery? It depends on how much the woman had been doing exercise during pregnancy. It also depends on the character and intensity of labor and delivery, or whether she underwent cesarean delivery. This is the time a woman should listen to her body and honestly communicate with her physician. The most recent ACOG guidelines indicate that pregnancy exercise routine may resume as soon as it is physically and medically safe.
Conclusively, pregnancy period is not a time to launch a competitive fitness program. Fitness goal should be the focus and must be monitored in conjunction with diet to avoid weight loss.

References
American College of Obstetrician and Gynecology (2002). Exercise During Pregnancy and Postpartum Period ACOG Committee Opinion, Obstet. Gynecol., 267,99-171
American College of Sport Medicine (2009). ACSM Position Stands 2009 Progression Models in Resistance Training for Healthy Adults. American College of Sports Medicine.
American Pregnancy Association (2019) A Guide to a Healthy Pregnancy, New York, N.Y: Harper Collins Publishers Inc.
Depkin, D. and Zelasko, C.J. (1996). Exercise During Pregnancy: Concerns for Fitness Professionals. Strength and Conditioning Journal, 18 (5)43-51
Martens, D. Hernandez, B., Strickland, G., and Boatwright, D., (2006). Pregnancy and Exercise: Physiological Changes and Effects on the Mother and Fetus. Strength and Conditioning Journal, 28 (1), 78-82
Pipper, T.J., Jacobs E., Haiduko, M., Walker, M. and McMillian B. (2012). Core Training Exercise Selection During Pregnancy. Strength and Conditioning Journal 34 (1), 55-62.
Rankin, J. (2002). Effects of Antenatal Exercise of Psychological Well-being, Pregnancy and Birth Outcome, USA, WHURR Publishers.
Targonskay, A. (2020). Exercise After Cesarean Delivery: What You Should and Should not Be Done, Flo Health Insights. www.flo.health/being-a-mom/recovery-from-birthpospartum-problems. htl

PREGNANCY AND EXERCISE

Pregnancy is regarded as period of inactivity, but exercise during pregnancy has significant positive health benefits with minimal risk for both the mother and the fetus. For the mother, exercise is associated with prevention and control of gestation diabetes and excessive weight gain, reduction in low back pain, positive mental health, and timely va**na delivery, reduce the stress response and healthier birth weight. Research study also contended further that exercise will improve mood, and prevent hypertensive disorder during pregnancy.
Despite the importance of exercise, many women do not meet the minimum guideline set by American College of Obstetricians and Gynecologists (ACOG). This professional body recommended that pregnant women achieve 150 minutes per week of moderate intensity aerobic activity, such as brisk walking, during and after pregnancy, while avoiding activities such as contact sports and spine position activities after 20-week gestation. The American College of Sport Medicine (ACSM) recommended that same general guidelines to exercise as non-pregnant women, but admonished that all exercise should be modified for the safety of the fetus and mother. It has been suggested, for example, that pregnant women should replace contact sports with non-contact sport or an appropriate exercise class. Also, women who were not active before pregnancy are advised to avoid intense exercise as running, jogging, racket games, bouncing while stretching and other strenuous strength trainings. They should avoid all sports that are linked to increased risk of falling, trauma and impact injuries. Pregnant women should avoid exercise in hot and humid weather and avoid exercise to the point of exhaustion.
Pregnancy affects every system of the body and it is important for instructors understand the physiological changes, body composition, alterations and biomechanical adaptations to exercise during pregnancy. Pregnancy is one of the most important periods in women’s life when it is desirable that exercise is carried out safely and correctly. The unique physical and physiological conditions that exist during pregnancy and postpartum period create special risk that does not affect non-pregnant women. Therefore, careful consideration should be given to the additional impact that exercise may have on the progressive anatomical, physiological and psychological changes that normally occur during pregnancy. During pregnancy one of the most obvious transformations is weight gain. This may cause many changes to women both at rest and during exercise. Weight gain may take toll on the women’s joints resulting in discomfort. Pregnant women typically experience lordosis in lumber spine, creating a shift in their center of gravity. This shift can directly affect posture and balance. This should be acknowledged both during exercise and when at rest; activities that require quick directional changes should be avoided to decrease risk of injuries. Motor skills and balance may affect women as pregnancy progresses. This would suggest that biomechanical and hormonal changes due to pregnancy may influence injury rates in the higher risk physical activities. It must be noted too that changes that occur during pregnancy are no longer seen as a limitation; rather, women are encouraged to promote healthy habits during this period.
To arrange exercise for maximum effect, the instructor should start the session with warm-up activities to reduce the risk of injury. Then go on to the actual workout session and end with cool down to prevent blood from pulling to the extremities. Order of exercises may be large muscle or multiple joint exercises to be performed before small muscle groups or single joint exercises.
When planning exercises, pregnant women should be sure to wear loose fitting, comfortable clothes, a good supportive bra as well as fitting shoes that are designed for the exercise that she is going to do. She must eat at least one hour before exercising, rehydrate by drinking enough water before, during and after workouts and listen to her body. Exercise leads to dangerous overheating and dehydration as earlier mentioned, while it is true that overheating can be dangerous for the baby particularly in the first trimester, when overheating has been associated with neural tube effect - taking a few precautions can keep you safe while exercising. After doing exercise, pregnant women should get up slowly and gradually to prevent dizziness.
Pregnant women are advised to use weight machines and or resistance bands in place of free weights to reduce risk of injuries caused by the changing center of balance. There should be decreased in resistance, increase repetitions, use of shorter sets, avoid power lifting activities, concentrate on maintaining proper form during lift.
Most women who are active before pregnancy can, and should, continue to exercise. The type and intensity of exercise should be based on previous history, health and comfort. Early in pregnancy, many women can continue to train at moderate intensity. As pregnant continues, exercise intensity should be decreased naturally and the type, duration and intensity of exercise are modified with comfort and safety in mind. Meanwhile, sedentary women who want to begin exercise during pregnancy should consult her physician. This is because, only a physician may determine the presence and absence of any potential complication factors. Sedentary pregnant women can safely engage in low-intensity exercise. Walking is typically recommended. Instructors should ensure that all pregnant clients have physician clearance before recommending exercise.
When is the appropriate time to commence exercise after delivery? It depends on how much the woman had been doing exercise during pregnancy. It also depends on the character and intensity of labor and delivery, or whether she underwent cesarean delivery. This is the time a woman should listen to her body and honestly communicate with her physician. The most recent ACOG guidelines indicate that pregnancy exercise routine may resume as soon as it is physically and medically safe.
Conclusively, pregnancy period is not a time to launch a competitive fitness program. Fitness goal should be the focus and must be monitored in conjunction with diet to avoid weight loss.

References
American College of Obstetrician and Gynecology (2002). Exercise During Pregnancy and Postpartum Period ACOG Committee Opinion, Obstet. Gynecol., 267,99-171
American College of Sport Medicine (2009). ACSM Position Stands 2009 Progression Models in Resistance Training for Healthy Adults. American College of Sports Medicine.
American Pregnancy Association (2019) A Guide to a Healthy Pregnancy, New York, N.Y: Harper Collins Publishers Inc.
Depkin, D. and Zelasko, C.J. (1996). Exercise During Pregnancy: Concerns for Fitness Professionals. Strength and Conditioning Journal, 18 (5)43-51
Martens, D. Hernandez, B., Strickland, G., and Boatwright, D., (2006). Pregnancy and Exercise: Physiological Changes and Effects on the Mother and Fetus. Strength and Conditioning Journal, 28 (1), 78-82
Pipper, T.J., Jacobs E., Haiduko, M., Walker, M. and McMillian B. (2012). Core Training Exercise Selection During Pregnancy. Strength and Conditioning Journal 34 (1), 55-62.
Rankin, J. (2002). Effects of Antenatal Exercise of Psychological Well-being, Pregnancy and Birth Outcome, USA, WHURR Publishers.
Targonskay, A. (2020). Exercise After Cesarean Delivery: What You Should and Should not Be Done, Flo Health Insights. www.flo.health/being-a-mom/recovery-from-birthpospartum-problems. htl

flo.health

The Institute of Sport Exercise and Health has secured a partnership with the Federation of International Sport Aerobic and Fitness. The Federation will organise international certification courses in Nigeria before the end of 2020 in the following areas:
Personal Training,
Group Fitness Training
Aqua Exercise Training