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Training

   Through the Decades 

Children's Race

Youth

  • Survey results showed the main reason children choose to participate in sport is for fun and if a child starts to have fewer positive experiences with sport, it can become less of a pleasurable activity (Visek et al., 2015).

  • Physical training should focus on exploring fundamental movements through placing less emphasis on skill building and more on having fun.

  • Mental training skills can aid children in learning to use fun for resilience and help to promote a positive relationship with physical activity throughout the lifespan.

Youth Basketball Game

Teens

  • During teenage years there is now a balance between enjoying sport and new responsibilities where less focus is placed on fun and more emphasis is placed on skill building (Portenga, 2016).

  • Physical training at this stage will focus on skill development, competition demands, and enhancing strategic skills through deliberate practice.

  • Mental training skills can work to facilitate positive self-talk and increase confidence levels.

Youth Basketball Game
Quick Lift

20's

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  • Bone mass will reach maximal levels between 18-35 years, then decrease by roughly 0.5% per year after the age of 40 (Hamill et al., 2022).

  • Physical training can support building peak bone mass with progressive resistance training.

  • Mental training skills can support developing routines for sleep hygiene and in promoting intrinsic motivation.

People Running on Treadmills

30's

  • According to the American College of Sports Medicine high cardiorespiratory fitness is linked to health benefits such as having a lower risk of cardiovascular disease and all-cause mortality.

  • Physical training can support VO2max levels through performing150 minutes of moderate cardiovascular exercise per week.

  • Mental training skills can provide focus and attentional control plans to aid in performing these challenging cardiovascular exercise demands. 

People Running on Treadmills
Gym Equipments

40's

  • Perimenopause is the transitional time between reproductive and nonreproductive years where hormonal changes in this phase of a women's life can lead to sarcopenia and osteoporosis (Sipila et al., 2020). 

  • Physical training that focuses on a progressive resistance program using weights may help to increase bone and muscle mass.

  • Mental training skills can help in increasing self-efficacy for promotion of exercise adherence and healthy behaviors. 

50's and Beyond

  • Negative views of aging (all aging is negative, uncontrollable, and irreversible) can hinder older adults from participating in exercise and engaging in health-promoting behaviors (Diehel et al., 2020).

  • Physical training would include exercise related injury prevention programs that target balance, strength, range of motion, and agility exercise programming.

  • Mental training skills can help increase confidence, mental toughness, and optimism through using theories of positive psychology.

Person leaning on gymnastic ball

References

  • Diehl, M., Nehrkorn-Bailey, A., Thompson, K., Rodriguez, D., Li, K., Rebok, G. W., . . . Tseng, H. (2020). The AgingPLUS trial: Design of a randomized controlled trial to increase physical activity in middle-aged and older adults. Contemporary Clinical Trials, 96, 106105. doi:https://doi-org.uws.idm.oclc.org/10.1016/j.cct.2020.106105 

  • Hamill, Knutzen, & Derrick (2022). Biomechanical Basis of Human Movement, 5th ed. Wolters Kluwer. 9781451177305

  • Magyari P. Lite R. Kilpatrick M. Schoffstall J. & American College of Sports Medicine. (2018). Acsm's resources for the exercise physiologist : a practical guide for the health fitness professional (Second). Wolters Kluwer Health.

  • Portenga, S. (2016) Long Term Athlete Development
    Model [video] https://uws.hosted.panopto.com/Panopto/Pages/Viewer.aspx?id=4c90e3f9-8c93- 482f-9f12-ac15015f466b 

  • Sipilä, S., Törmäkangas, T., Sillanpää, E., Aukee, P., Kujala, U. M., Kovanen, V., & Laakkonen, E. K. (2020). Muscle and bone mass in middle‐aged women: Role of menopausal status and physical activity. Journal of Cachexia, Sarcopenia & Muscle, 11(3), 698. Retrieved from https://uws.idm.oclc.org/login?url=https://search.ebscohost.com/login.aspx?direct=true&db=edb&AN=143798409&site=eds-live&scope=site

  • Visek, A. J., Achrati, S. M., Mannix, H., McDonnell, K., Harris, B. S., & DiPietro, L. (2015). The fun integration theory: Toward sustaining children and adolescents sport participation. Journal of Physical Activity Health, 12(3), 424-433. doi:10.1123/jpah.2013-0180 

"I've trained with Sara for 9 years. She is fantastic, knowledgable trainer and has challenged me to become the strongest person I can be while still having fun working out. She helped me through several serious rehabs and readied me for challenging family hiking, kayaking, and biking trips. Sara is a 5 out of 5 star PT."

"Sara Sarti is the ultimate fitness professional. In the 18 years I have trained with her, our sessions are always fun and results oriented. She has given me invaluable help with issues facing older women: optimizing bone density, injury rehab and nutritional tips. Sara tailors my program to include strength and cardio training, Pilates and tennis specific strengthening exercises. I credit Sara with keeping me strong, injury free and energized. Above all, she is a joy to work with!​"

"18 years! The best fitness program is the one you can stick with. Sara has been our fitness trainer and trusted guide on the path to a healthy lifestyle for more than 18 years. My husband and I are over 60 years old, our adult son is in his 20’s. Sara has adapted our programs to meet our individual goals. Just when we think we’ve achieved a peak, she raises the bar with evermore challenging exercises. If this sounds too good to be true, well it isn’t. Just ask my husband. He can tell you it’s possible to do handstands and have a Medicare card all at the same time!" 

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