Faigenbaum Avery D, Milliken Laurie A, Loud Rita LaRosa, Burak Bernadette T, Doherty Christina L, Westcott Wayne L
Department of Exercise Science and Physical Education, University of Massachusetts-Boston, 02125, USA.
Res Q Exerc Sport. 2002 Dec;73(4):416-24. doi: 10.1080/02701367.2002.10609041.
The purpose of this study was to compare the effects of 1 and 2 days per week of strength training on upper body strength, lower body strength, and motor performance ability in children. Twenty-one girls and 34 boys between the ages of 7.1 and 12.3 years volunteered to participate in this study. Participants strength trained either once per week (n = 22) or twice per week (n = 20) for 8 weeks at a community-based youth fitness center. Each training session consisted of a single set of 10-15 repetitions on 12 exercises using child-size weight machines. Thirteen children who did not strength train served as age-matched controls. One repetition maximum (1RM) strength on the chest press and leg press, handgrip strength, long jump, vertical jump, and flexibility were assessed at baseline and posttraining. Only participants who strength trained twice per week made significantly greater gains in 1RM chest press strength, compared to the control group (11.5 and 4.4% respectively, p < .05). Participants who trained once and twice per week made gains in 1RM leg press strength (14.2 and 24.7%, respectively) that were significantly greater than control group gains (2.4%). On average, participants who strength trained once per week achieved 67% of the 1RM strength gains. No significant differences between groups were observed on other outcome measures. These findings support the concept that muscular strength can be improved during the childhood years and favor a training frequency of twice per week for children participating in an introductory strength training program.
本研究的目的是比较每周1天和2天的力量训练对儿童上肢力量、下肢力量和运动表现能力的影响。21名7.1至12.3岁的女孩和34名男孩自愿参与本研究。参与者在一家社区青少年健身中心进行力量训练，每周一次（n = 22）或每周两次（n = 20），持续8周。每次训练包括使用儿童尺寸的重量器械对12项练习进行一组10 - 15次重复。13名未进行力量训练的儿童作为年龄匹配的对照组。在基线和训练后评估了卧推和腿举的一次重复最大值（1RM）力量、握力、跳远、垂直跳和柔韧性。与对照组相比，只有每周进行两次力量训练的参与者在1RM卧推力量上有显著更大的提升（分别为11.5%和4.4%，p < 0.05）。每周训练一次和两次的参与者在1RM腿举力量上的提升（分别为14.2%和24.7%）显著大于对照组的提升（2.4%）。平均而言，每周进行一次力量训练的参与者实现了1RM力量提升的67%。在其他结果指标上未观察到组间的显著差异。这些发现支持了在儿童时期肌肉力量可以得到改善的概念，并倾向于让参与入门力量训练计划的儿童每周训练两次。
