Strength Training Research Paper

English 12
7 October 2013
The Importance of Strength Training, Conditioning, and Stretching “Over the past few decades the number of recreational and competitive sport programs for children and adolescents has increased dramatically” (Faigenbaum and Micheli). Popularity and competitiveness has grown amongst people of all ages in sport today. Children even as young as six along with adults over 55 years old now participate in sports. Women and young girls now also compete more than ever before (Faigenbaum and Micheli). There is a risk for injury if you don’t pay close attention to strength training, conditioning, and stretching. For an athlete, strength training, conditioning, and stretching contribute to a healthy stable career. Proven
There is a potential illness or injury if boys and girls are unfit and ill-prepared to handle the demands of their sport (Faigenbaum and Micheli). “Half of the young people between ages 12-21 participate in vigorous activity on a regular basis. Their musculoskeletal system of children and adolescents may not be prepared to handle the extent and magnitude of force that develops during practice and game situations” (Faigenbaum and Micheli). To participate in at least 6-8 weeks of preseason conditioning prior seems prudent. It is time to identify correctable risk factors. You can correct poor flexibility and poor physical condition. “A combination of strength, aerobic and flexibility exercises performed two to three times a week on nonconsecutive days seems reasonable” (Faigenbaum and Micheli). When preparing for sports involvement, it is important to contain multiple-joint movements that call for balance, stabilization, and coordination (Faigenbaum and Micheli). Strengthening aerobics for the core strength are needed, due to the possibility of lower back harm. “Conditioning programs should be modified over time to prevent overtraining and in order to optimize gains in fitness. Without participating in a well-designed conditioning program, it is difficult for children and adolescents to gain the benefits of physical training” (Faigenbaum and
Stretching is important for a young athletes growing body (Wood). It plays an important role in injury prevention. Stretching aids in flexibility which is critical for a sport. With stretching, speed, power and personal speed can be optimized (“Benefits”). It increases blood circulation in the muscles. There are two types of stretching. The first is dynamic stretching. This is stretching arrangements that use strength power to shift your limbs through the full range of movement (Wood). The second type of stretching is called static stretching. This is where you put a muscle in an extended place and hold it for up to 20 seconds (Wood). “The stretch is taken it to the point where resistance is felt, but there is no pain” (Wood). There are multiple principles of stretching. Warming up before stretching is always key. Breathing throughout your stretches is also vital. It is important to balance between static and dynamic stretching during your warm up (Wood). When you stretch, you should target the muscle groups that you will be using. A benefit to stretching would be that it increases your speed. It help optimizes your personal speed by increasing range of motion (“Benefit”). There will be less resistance from contraction and tension from stretched muscles. That being said, less force is required to entire a movement. It is important to know how to stretch. Before stretching occurs your muscles should be warm. All the