Canadian Society for Exercise Physiology Position Paper: Resistance Training in Children and Adolescents

Many position stands and review papers have refuted the myths associated with resistance training (RT) in children and adolescents. With proper training methods, RT for children and adolescents can be relatively safe and improve overall health. The objective of this position paper and review is to highlight research and provide recommendations in aspects of RT that have not been extensively reported in the pediatric literature. In addition to the well-documented increases in muscular strength and endurance, RT has been used to improve function in pediatric patients with cystic fibrosis, cerebral palsy and burn victims. Increases in children’s muscular strength have been attributed primarily to neurological adaptations due to the disproportionately higher increase in muscle strength than in muscle size. Although most studies using anthropometric measures have not shown significant muscle hypertrophy in children, more sensitive measures such as magnetic resonance imaging and ultrasound have suggested hypertrophy may occur. There is no minimum age for RT for children. However the training and instruction must be appropriate for children and adolescents involving a proper warm-up, cool-down and an appropriate choice of exercises. It is recommended that low-to-moderate intensity resistance should be utilized 2-3 times per week on non-consecutive days, with 1-2 sets initially, progressing to 4 sets of 8-15 repetitions for 8-12 exercises. These exercises can include more advanced movements such as Olympic style lifting, plyometrics and balance training, which can enhance strength, power, co-ordination and balance. However specific guidelines for these more advanced techniques need to be established for youth. In conclusion, a RT program that is within a child’s or adolescent’s capacity, involves gradual progression under qualified instruction and supervision with appropriately sized equipment can involve more advanced or intense RT exercises which can lead to functional (i.e. muscular strength, endurance, power, balance and co-ordination) and health benefits.

Niagara Falls Stereo Cards collection, 1885-1903, n.d.

This collection contains 40 stereo cards of Niagara Falls and the Niagara River. Images include Niagara Falls in winter (the ice bridge); Prospect Point; the Whirlpool Rapids and the Whirlpool; the Upper River rapids; the Maid of the Mist; and Dixon crossing the Niagara River on a tightrope below the Great Cantilever Bridge. Twenty of the cards were published by Underwood & Underwood. The remaining cards are from various publishers including Keystone View Company, American Stereoscopic, Griffith & Griffith, H.C. White Company, E. & H.T. Anthony & Company, and Realistic Travels Publisher. George E. Curtis and Geo. Barker are listed as photographers on a few of the cards.

Souvenir of Niagara Camp

Camp Niagara, in Niagara-on-the-Lake, Ontario, was used as summer training grounds for the Second Division of the Canadian Expeditionary Force at the start of World War I in 1914. In 1917, the Camp was used to train a group of expatriate Poles and Polish Americans who were recruited to serve in the war. Over 22, 000 volunteers of the Polish diaspora from across Canada and the United States trained at Camp Niagara, known to them as Camp Kosciuszko.

Association of Major Power Consumers in Ontario records, 1975-1989

The Association of Major Power Consumers in Ontario (AMPCO) was founded as the Niagara Basic Power Users' Association in the early 1960s. It was a coalition of seven companies in the chemical, pulp and paper, and abrasives industries within the Niagara region. The Association was formed to address increasing electricity rates. In 1974, the name changed to the Association of Direct Customers of Ontario. This change reflected the expansion of the regional Association to a provincial one, which grew in response to Ontario Hydro’s proposed rate increases of over 30 per cent. In 1975, the Association adopted its current name. AMPCO continues to advocate for “electricity rates that are competitive, fair and efficient, and a reliable supply of electrical energy across Ontario.”

Maid of the Mist, Niagara, U.S.A.

The description of the image is "(6) Majestically Grand - the Falls from the 'Maid of the Mist,' Niagara, U.S.A.". The reverse of the image reads "You are on the deck of the small but sturdy little steamer that runs along near the foot of the falls. At this moment you are pretty nearly mid-stream, looking south. The American shore are up over your left shoulder. That tall, dark cliff at the extreme left of what you see is Goat Island. The people up there outlined against the sky look like dolls and no wonder; they are more than 160 feet above your head. Some of them are looking off over the unspeakable grandeurs of the Horseshoe Fall there at the right; some are without doubt looking down at the very boat and remarking that the passengers look like dolls. It is an awesome experience to go so near that never-ceasing downpour of waters from the sky. The air is full of the roar and iridescent spray, and it seems as if the boat must be drawn in under the overwhelming floods never to rise again. Yet, curiously enough, the river right around the boat is not so madly excited as you might expect. It seems more like some great creature, dazed, bewildered, stunned by some incredible experience and not yet quite aware of what has happened. (When it gets down into the Whirlpool Rapids, two miles below here, it is dramatically alive to its situation!) The gigantic curve of the cliffs, reaching in up-stream straight ahead, makes a contour line of over 3000 feet before it comes up against the Canadian banks on the west (right). Geologists say that the Falls ages ago must have been at least seven miles farther down the river (behind you) and have gradually won their way back. Even now the curve of the Horseshoe is worn away from two to four feet in a year. No wonder; 12, 000, 000 cubic feet of water (about 375, 000 tons) sweep over the rocks in one minute, and the same the next minute and the next and the next. See Niagara through the Stereoscope, with special maps locating all the landmarks about the Falls.

View of Falls from Steel Bridge, Niagara, U.S.A.

The description of the image reads "(4)-8972-General view of Falls from new steel bridge - Maid of the Mist at landing - Niagara, U.S.A." The reverse of the image includes the description, "We are standing on the new steel bridge over Niagara River, 190 feet above the water and looking a little west of south, up the river towards Lake Erie. The high cliff at the extreme left, on the American side, is Prospect Point, where a crowd is gathered at this moment to view the Falls that we see just beyond Prospect Point. That dark, tree-covered mass of rock beyond is Goat Island; and just this side of Goat Island we see a bit of its precipice has been cut off separate from the rest by the powerful current of the waters - the smaller portion is Luna Island, and the Luna Falls go pouring down between the two islands. The face of the precipice curves inward beneath the Luna Falls leaving behind the 160 foot sheet of water the unearthly hollow known as the Cave of the Winds. Beyond Goat Island we see the gigantic curve of the Horseshoe Falls, 3,010 feet long and 158 feet high, reaching around through the clouds of spray to the farther Canadian shore. (The boundary line between British and American territory is in mid-stream.) It has been estimated that every minute 375,000 tons of water pour over these Horseshoe Falls, and they are wearing away the cliffs, moving back up the stream at the rate of 2.4 feet per year. It was probably only about a thousand years ago that they took their plunge just about where we stand now. Down there below us, at the wharf is the Maid of the Mist at the American landing taking on passengers who have come down the steep bank by the inclined railway. Its course takes it through those clouds of spray almost to the very foot of both Falls, - waters falling from 167 feet overhead, and water surging at least as many feet deep under the staunch little vessel. See special 'keyed' maps of Niagara pub. by Underwood and Underwood, also the Niagara Book by Mark Twain, W.D. Howells and others."

Niagara Falls from Prospect Point

The description of the image is written in German and mentions Prospect Point and the American Falls. There is also a number listed, V23281.

Frozen Niagara Falls

The image is described in German. It appears to be Niagara Falls frozen in winter with many tourists and onlookers at the base.

Indenture of Conveyance between George Shaw and Richard Woodruff and Company

Indenture of conveyance between George Shaw of the Township of Niagara and Richard Woodruff and Company, merchants of the Township of Niagara, all living in the Village of St. Davids for a share of water ("course of water running in a hole one inch diameter"), April 15, 1825.

Niagara Falls Photo Album, 1906

There are 20 black and white photos within the album and one smaller photo affixed to the front cover. The photos include: the rapids in the Niagara River, the American Falls, Prospect Point, the Suspension Bridge, the Horseshoe Falls, the Maid of the Mist, the Canadian Falls, a peach orchard, a Lake Erie harbour tug in the Erie Canal, barges and the bridge at Middlesport.

Indenture of bargain and sale (vellum) between David William Smith of Alnwick, Great Britain and William Dickson of Niagara

Indenture of bargain and sale (vellum) between David William Smith of Alnwick, Great Britain and William Dickson of Niagara for 90 acres in the Township of Niagara –instrument no. 5926. Attached to this is a notice of Power of Attorney dated Apr. 6, 1810, which states that David William Smith of Alnwick, Great Britain allows James Crooks of Niagara to be his lawful attorney. The power of attorney is slightly torn. This does not affect the text, Sept. 21, 1810.

Niagara Falls Photo Album, 1906

One 18 cm. x 14 cm. soft cover photograph album. There is a label within the front cover which says “Photographs taken, finished and mounted by W.G. Moss, September 1906. To E.B. Nichols." There are 20 black and white photos within the album and one smaller photo affixed to the front cover. The photos include: the rapids in the Niagara River, the American Falls, Prospect Point, the Suspension Bridge, the Horseshoe Falls, the Maid of the Mist, the Canadian Falls, a peach orchard, a Lake Erie harbour tug in the Erie Canal, barges and the bridge at Middlesport. All of the photos are captioned in ink on the pages that the photos are affixed to and pages are divided by tissue guards.