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.

Scrap Paper - Samuel DeVeaux Woodruff

Scrap of paper with the name Samuel DeVeaux Woodruff with birth and death dates.

Envelope Addressed to Noah Phelps, Lincoln Paper Mill Co.

Envelope addressed to Noah Phelps, Lincoln Paper Mill Co. with no postmarks, Merritton [In about 1877 Noah Phelps, Samuel Woodruff, Partrick Joseph Larkin and John Conlon were involved in the founding of a paper mill with Sylvester Neelon], n.d.

Handwritten sheet of paper detailing the cost of transporting boxes containing the Gravatt’s level

Handwritten sheet of paper detailing the cost of transporting boxes containing the Gravatt’s level from London to St. Catharines, April 1847.

Handwritten sheet of paper detailing the cost of transporting boxes containing the Gravatt’s level

Handwritten sheet of paper detailing the cost of transporting boxes containing the Gravatt’s level from London to St. Catharines. This sheet is signed by S.D. Woodruff, Jan. 11, 1847.

Scrap of paper with numbers of railway journals volume numbers, n.d.

Scrap of paper with numbers of railway journals volume numbers, n.d.

Letter on Long Point Company letterhead addressed to W.D. Woodruff of Lincoln Paper Mills

Letter on Long Point Company letterhead addressed to W.D. Woodruff of Lincoln Paper Mills, Merritton, Ontario in which Frank Reid, secretary of Long Point Company encloses a copy of the by-laws and the dates of incorporation, as requested (1 page, typed) [by-laws are not included here], Jan. 18, 1916.

A torn scrap of paper which gives estimates of times worked for Fred Holmes, Joe Simpson, John Simpson, William Baird and William Case

A torn scrap of paper which gives estimates of times worked for Fred Holmes, Joe Simpson, John Simpson, William Baird and William Case. Much of the text is missing. This is signed by Fred Holmes, Dec. 1857.

Letter to Mr. W.D. Woodruff of Lincoln Paper Mills, Merritton from P.J. Price of the United Gas Companies

Letter to Mr. W.D. Woodruff of Lincoln Paper Mills, Merritton from P.J. Price of the United Gas Companies, St. Catharines regarding a cheque received from E.J. McIntyre for $200. Included with this letter is an envelope addressed to W.D. Woodruff, Dec. 27, 1910.

Letter to the Estate of W.D. Woodruff from S. Mitchell, secretary of the Lincoln Paper Mills Company

Letter to the Estate of W.D. Woodruff from S. Mitchell, secretary of the Lincoln Paper Mills Company (1 page, printed). This is a notice of the 43rd annual meeting of the shareholders of the Lincoln Paper Mills Company, Limited. This is accompanied by an envelope, Feb. 7, 1921.

Letter to Mrs. A.L. Woodruff from S. Mitchell, secretary of the Lincoln Paper Mills Company

Letter to Mrs. A.L. Woodruff from S. Mitchell, secretary of the Lincoln Paper Mills Company (1 page, printed). This is a notice of the 43rd annual meeting of the shareholders of the Lincoln Paper Mills Company, Limited. This is accompanied by an envelope, Feb. 7, 1921.

Letter to Dr. T.A. Woodruff from S. Mitchell, secretary of the Lincoln Paper Mills Company

Letter to Dr. T.A. Woodruff from S. Mitchell, secretary of the Lincoln Paper Mills Company (1 page, printed). This is a notice of the 43rd annual meeting of the shareholders of the Lincoln Paper Mills Company, Limited. This is accompanied by an envelope, Feb. 7, 1921.

Receipt from F.P. Begy and Son, Paper Hangings, Window Shades etc., St. Catharines

Receipt from F.P. Begy and Son, Paper Hangings, Window Shades etc., St. Catharines for work done, June 30, 1887.

Province of Upper Canada Grant (paper mounted on canvas) to the Honorable Peter Russell of the Township of Newark

Province of Upper Canada Grant (paper mounted on canvas) to the Honorable Peter Russell of the Township of Newark. He is granted 10 acres in the Township of Newark in the County of Lincoln. This document is mounted on canvas. This was entered in the auditor’s office Sept.29, 1797. Part of the paper document is missing but this does not affect the text, Sept. 1, 1797.

Province of Upper Canada Grant (paper mounted on canvas) to William Dickson

Province of Upper Canada Grant (paper mounted on canvas) to William Dickson. He is granted 24 acres with allowance for roads in the Town of Newark in the County of Lincoln. This was entered in the auditor’s office on June 12, 1798. Parts of the paper are missing. This affects the text slightly, Nov. 10, 1797.