Course:KIN355/2020 Projects/Muscular Strength

Force creation and stability at the time of projection

Defining the Concept and Its Importance

Muscular strength is defined as the amount of force that an individual can exert to perform a physical movement (Cronkleton, 2019). It has been well established that in healthy children, muscular strength will continually improve with age, height and body composition, hence improving their ability to move and their capacity of movement (Fry et al., 2015). Muscular strength will play a role in movement throughout infancy, as creeping, crawling and sitting upright all requires some extent of muscular activation. As a child gets older, muscular strength is extremely important for performing simple daily movement tasks such as standing, running, throwing, jumping, accelerating and decelerating (Manno, 2008). Without sufficient muscular strength, it is probable that children will experience mild disabilities due to muscular imbalance and are even more likely to experience physical limitations (Park et al., 2006).

Muscular strength is an important aspect of childhood movement experiences, especially in the realm of outdoor play. From the instant a child begins to engage in play, muscular strength is required, even in the lower levels of socialization through play (unoccupied play, occupied play and solitary play), the use of muscular strength is demonstrated (Anderson- McNamee & Bailey, 2010). Whether it be crawling around in no apparent direction, standing and observing others play, or using a rattle, all movements require a certain amount muscular strength. When a child gets older and moves into parallel, associative and cooperative play, muscular strength becomes more essential, as these developmental stages include more locomotor play, physical play, rough and tumble play and risky play. The aforementioned types of unstructured play encourage children to move around and participate in physical activity, which ultimately leads to acquiring healthy bodies and a healthy amount of muscular strength (Ginsburg, 2007).

The development of gross motor skills are symbiotic to the development of muscular strength in children. When children move towards physical play, rough and tumble play and play of these natures, they will develop proper running, jumping, throwing and balance skills that will improve muscular strength. The development of muscular strength will in turn help children have proper form when running, jumping, throwing and while performing other physical movements too. Furthermore, there has been studies that have shown a correlation between improvements in muscular strength and stronger bones (Johnson, 2018), and this is essential to childhood movement experience because it reduces the possibility of severe injury when taking a fall during rough and tumble play or risky play.

The development of muscular strength is an essential part of childhood development in the perspective of childhood movement. Furthermore, a proper development in muscular strength will help improve future athletic performances.

Role in Childhood Development and Contemporary Considerations

Muscular strength plays an essential role in childhood development. From fundamental movements in infancy years to more complex movements in childhood to adulthood years, muscular strength plays important roles in all of them. Weak muscular strength could result in delayed developments of certain movements, while extreme muscular strength due to muscular hypertrophy from resistance training could result in children being injury prone.

In healthy children, as they continue to grow, muscular strength will continue to improve accordingly. This will allow for children to participate in more physical type play, which is extremely important for childhood development. It has been found that physical play such as football and climbing trees not only improves muscular strength but also facilitates cognitive development in children, which is another important aspect of childhood development (Bjorklund & Brown, 1998).

Inside the first year of birth, babies will develop the skills of creeping and crawling, and these type of motions are important to build muscular strength from an early age. However, in the case that an infant suffers from hypotonia (reduced muscle tone), a reduction in muscular strength will be observed. The fundamental movements of creeping and crawling may be delayed, and as a result, slowing down other gross and fine motor developments (“Kids Health Information: Low Muscle Tone, 2008). Similarly, a child who does not develop enough muscular core strength in their childhood years, could find it difficult to sit upright. And in their later years, they could find difficulty in performing more complex tasks such as balancing and co-ordinated movements (Riddle, 2020).

In a modern day climate, it has been found that there is an increasing number of children who are spending their time indoors, whether that be in a more structured setting such as classrooms or more unstructured settings like in their homes. This is being correlated with children spending less time being physically active, which could be detrimental to the development of muscular strength and ultimately childhood development. It has been found that because of several factors such as decreasing physical activity levels and spending excessive time in classrooms can lead to a reduction in the ability of children performing simple movements due to reduced muscular strength (Riddle, 2020). This can be correlated with a study by Bogdanis (2012) which shows that athletes immobilizing any muscle will lead to muscular atrophy, decreased functioning and decreased muscular strength. Although the effects of immobilization in athletes will be different from the effects of immobilization in children (not doing enough physical activity), it can be assumed that  there will be some form of reduction in muscular strength (Bogdanis, 2012).

Studies show that physical activity and/or exercise lead to a build up of healthier muscles and muscle strength. For children who are yet to walk, floor based play and water based play promotes the development of motor skills and muscle development (“Exercise for Children and Young People, 2013). A study by Timmons et al., has shown that even 20 minutes of exercise a day for preschool children, will result in muscular strength improvements which ultimately leads to improvements in motor ability skills (Timmons et al., 2007).

Resistance training (RT) involves progressive increase of load in various training techniques - such as free weights, machines and plyometrics - to achieve desired muscle strength, endurance or power (Myers et al., 2017). RT is becoming more common way for children to increase their muscle strength and improve performances. However, children participating in RT is a controversial topic due to its connection to epiphyseal plate injury and common assumption that RT always involves power lifting and body building (Myers et al., 2017). In addition to epiphyseal plate injury, RT at a young age may also implement the idea of strength training for superficial reasons and to emphasize “mirror muscles” at an early age (Myers et al., 2017). This could cause children to be intrinsically motivated to participate in physical activity, as well as to neglect proper form or engagement of key muscles. Neglection of core and trunk strength training is especially correlated to muscle imbalance in RT injuries, which is why it is important for children, as well as adults, to be educated and supervised throughout development of such training program (Myers et al., 2017).

In conclusion, the muscular strength of a child is extremely important in childhood movement development. Children have to stay physically active to maintain proper muscular strength which will help regulate motor performances. They should develop their muscular strength through various activities that are indoors and outdoors, as well as both structured and unstructured. Activities involving muscle strength in childhood should be fun and focus on skill and form developments rather than increasing strength.

Practical Application

It is essential for children to develop muscular strength for the acquisition of fundamental motor skills, daily tasks and posture. At childhood, it is important for the activities that increase muscular strength to emphasize fun while promoting skill development and implementing healthy habits for life. Although children may be too young to start a heavy weight lifting program, there are enjoyable ways for them to gain muscular strength while preparing their bodies for future participation in sports and activities. Muscular strength will help them stabilize their bodies and perform movements with correct form, improve their performance and prevent injuries (Myers et al., 2017). With increasing numbers of children spending time indoors and being less physically active, it is important to offer affordable and accessible ways for children of different ages to participate in activities revolving around gross motor movements.

Monkey Bars

Purpose: Swinging on the monkey bars in playgrounds at parks or school yards are a way of increasing muscular strength, assisting children in the development of fundamental motor skills while taking socioeconomic status and accessibility into consideration. To develop muscular strength while enjoying outdoor play with their peers, monkey bars at playgrounds are a great piece of equipment for children in their kindergarten and elementary school years. By swinging on the bars, children learn to engage their cores while strengthening their arms and coordinating different body parts. This also helps them in the development of fundamental motor skills - including locomotor, non locomotor, and manipulative skills - because a strong and stable core is key in most movements.

Target age: Although the monkey bars are appropriate for a wide range of ages, it is most suitable for children ages 5-12 years old, who are in their late years of kindergarten and elementary school. It is not recommended for kids under 5 years of age unless they're with a guardian to help them hold on to the bars. It is safe for adolescents, but they are likely to be too tall to participate in the activity appropriately.

Apparatus/ Equipment needed and Environmental Space: A set of metal monkey bars at a park or playground. Realistically it could also be indoors, but outdoors provides a good opportunity for children to get fresh air and run around in the open.

Instructions:

1. Child climbs the ladder
2. Hold on to a bar with legs still on the ladder
3. Push off ladder while reaching out the free hand to grab the next bar
4. While keeping core engaged and keeping control of the body, swing and grab the next bar with the first hand
5. Continue until the end.
6. Step off to the platform at the end.

Modifications:

Modification #1: if the child is scared or is too young and doesn't have enough strength to hold on to the bars, the guardian can hold the child for support while the child still reaches and grasps.

Modification #2: if the child feels confident and is looking for more of a challenge, they could try skipping a bar and reach for every second bar.

Modification #3: instead of stepping off to the platform at the end, child can jump off for some extra fun.

"Strength Simon Says"

Purpose: To prepare elementary school children for acquisition of higher level fundamental skills and participation in sports. Target specific body parts with emphasis on core, which is a significant part in proper form and acquisition of various movements. Additionally, this is a fun group activity that involved reaction time and friendly competition.

Target age: 5-12 years of age.

Apparatus/ equipment needed and environmental space: If played indoors, might require a mat or a room with carpets, if played outdoor it is better to play on grass or with mats to prevent any injuries from the rough ground. For both indoors and outdoors, having some sort of building around will be required (children need some type of flat surface, most likely a wall. The wall of a room, building, or playground would all be appropriate)

Instructions:

1. The teacher, coach, or leader is "Simon"
2. "Simon" gives out orders. If "Simon" gives out an order saying "Simon says to.." the children must follow the order. If "Simon" doesn't say "Simon says to.." before giving out the order, the participants are not supposed to follow the orders. If they follow the orders anyways, they are out of the game.
3. Unlike the original "Simon says", the orders given in this version of the game are all exercises related to muscular strength! The 4 basic movements of this version are deadbugs, push-ups, planks, and wall-sits.
4. The last person to stay in the game wins.

Modifications:

Depending on age group, the exercises should be modified to appropriate difficulty level.

• Lower difficulty level modification #1: push-ups with knees.

• Lower difficulty level modification #2: less time/ reps/ less or no added weight for each exercise

• Higher difficulty level modification: planks with leg kicks up

• Higher difficulty level #2: more time/ reps / or add weights for each exercise

Depending on age group, instructor might add more or less "fun"

• Lower difficulty level "fun" modification #1: dance time or rest time in between exercises

• Lower difficulty level "fun" modification #2: add silly movements rather than exercise base

• Higher difficulty level "fun" modification #1: no resting between movements

• Higher difficulty level "fun" modification #2: all strength focused exercises

Summary

Muscular strength is the amount of force someone can exert to perform a movement and plays a key role in movement throughout life. As children age, more muscular strength is required for their more physical movements. Low muscular strength results in delayed development of certain movements but in healthy children, muscular strength continues to increase throughout childhood. Contemporarily, children spend more time indoors and have suboptimal levels of muscular strength, restricting them from moving as well as they should. Efforts should be made to increase childhood physical activity to bring up the average levels of muscular strength to optimal levels.  

References

Anderson-McNamee, J. K., & Bailey, S. J. (2010). The importance of play in early childhood development. Montana State University Extention, 1-4.

Bjorklund, D. F., & Brown, R. D. (1998). Physical play and cognitive development: Integrating activity, cognition, and education. Child Development, 69(3), 604-606.

Bogdanis, G. C. (2012). Effects of physical activity and inactivity on muscle fatigue. Frontiers in physiology, 3, 142.

Cronkleton, E. (2019). What Is Muscular Strength, and What Are Some Exercises You Can Do? Healthline. https://www.healthline.com/health/exercise-fitness/muscular-strength

Fry, A. C., Irwin, C. C., Nicoll, J. X., & Ferebee, D. E. (2015). Muscular Strength and Power in 3- to 7-Year-Old Children. Pediatric Exercise Science, 27(3), 345–354.

Ginsburg, K. R. (2007). The Importance of Play in Promoting Healthy Child Development and Maintaining Strong Parent-Child Bonds. PEDIATRICS, 119(1), 182–191.

Manno, Renato. (2008). Muscle strength development in children and adolescents: Training and physical conditioning. Medicina dello Sport. 61. 273-297.

Myers, A. M., Beam, N. W., & Fakhoury, J. D. (2017). Resistance training for children and adolescents. Translational pediatrics, 6(3), 137.

National Health Service. (2013). Exercise for children and young people. Great Ormond Street Hospital. https://www.gosh.nhs.uk/medical-information/general-health-advice/leading-active-lifestyle/exercise-children-and-young-people

Park, S. W., Goodpaster, B. H., Strotmeyer, E. S., de Rekeneire, N., Harris, T. B., & Schwartz, A. V. (2006). Decreased muscle strength and quality in older adults with type 2 diabetes: the health, aging, and body composition study. Diabetes, 55(6), 1813-1818.

Riddle, A. (2020). Causes of Weak Core Muscles in Toddlers: Core Strength Activities for Toddlers. Solace Pediatric Healthcare. https://solacepediatrichealthcare.com/causes-of-weak-core-muscles-in-toddlers-core-strength-activities-for-toddlers/

Sarah Sleziak Johnson, Michigan State University Extension. (2018). Physical activity is important for a child’s growing body. MSU Extension. https://www.canr.msu.edu/news/physical_activity_is_important_for_a_childs_growing_body

The Royal Children’s Hospital Melbourne. (2008). Kids Health Information : Low muscle tone. https://www.rch.org.au/kidsinfo/fact_sheets/Low_muscle_tone/

Timmons, B. W., Naylor, P. J., & Pfeiffer, K. A. (2007). Physical activity for preschool children—how much and how?. Applied Physiology, Nutrition, and Metabolism, 32(S2E), S122-S134.