The Effect of Resistance Training Interventions on "The Self" in Youth.

 The most up to date review of evidence states that appropriate levels of physical activity  contributes to the development of healthy musculoskeletal tissues, a healthy cardiovascular system, and neuromuscular awareness.

In addition to the physical benefits, there is growing evidence that physical  activity is beneficial for the mental health of young people including-
​Depression, anxiety and self-esteem and in this respect, one area that has been widely examined is the impact of physical activity on ‘the self’.

‘The self’, is a term that encompasses a range of specific and related terms (e.g. self-esteem, self-efficacy, self-perceptions). There is evidence that physical activity is strongly associated with ‘the self’ in childhood and beyond.

A recent A Systematic Review and Meta-analysis by Collins et al (2019), reviewed the literature on The Effect of Resistance Training Interventions on ‘The Self’ in Youth.

The findings indicate that resistance training has a positive impact on some aspects of ‘the self’ in youth. More high-quality studies should be conducted to further investigate this topic. If validated, this type of intervention could have a positive impact on ‘the self’ and ultimately improve the health of individuals not only during childhood but as they progress through life.

It has been suggested that that physical activity has an impact on psychosocial factors i.e. 

• Social connectedness 
• Mood and emotions 
• Physical self-perceptions

Which in turn ultimately influences global self-esteem.

Given the small number of studies analysed, it is difficult to provide practical implications for developing an effective intervention. However, as all of the interventions included in this review were in line with the UKSCA and NSCA recommendations, with the content favouring whole body resistance training (including elastic bands, free weights, machine weights or body weight) of 1–3 sets and 3–15 reps of moderate to maximum intensity, reference to these position statements for guidance is recommended. 
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As well as the potential benefits for mental health we know that resistance exercise can produce beneficial outcomes for numerous physiological factors such as -

• Increase blood glucose utilization 
• Reduce resting blood pressure
• Improve blood lipid profiles
• Enhance vascular condition 
• Increase gastrointestinal transit speed
• Increase bone mineral density
• Improve body composition
• Has been shown to improve function in postcoronary patients and chronic obstructive pulmonary disease (COPD) patients and
• Reduce discomfort in people with low back pain and arthritis (American College of Sports Medicine)

If validated, this type of intervention, as recommended by the UK and WHO PA guidelines, could ultimately have a positive impact on ‘the self’ and improve the health of individuals not only during childhood but as they progress through life.

The World Health Organisation (WHO) recommends that- Advice on physical activity should be encouraged as part of treatment for adults with depressive episode/disorder with inactive lifestyles. In moderate and severe depression, this intervention should be considered as adjunct to antidepressants or brief structured psychological treatment.

Physical activity guidelines for CHILDREN AND YOUNG PEOPLE (5–18 YEARS).             [Chief medical Officers Report On Physical Activities For Health]

1. All children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day.

2. Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.

3. All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods.

  *(​Individual physical and mental capabilities should be considered when implementing the guidelines.*

Examples of physical activity that meet the guidelines. 

Moderate intensity physical activities will cause children to get warmer and breathe harder and their hearts to beat faster, but they should still be able to carry on a conversation. Examples include:   

• Bike riding 
• Playground activities.

Vigorous intensity physical activities will cause children to get warmer and breathe much harder and their hearts to beat rapidly, making it more difficult to carry on a conversation. Examples include:       

• Fast running 
• Sports such as swimming or football. 

Physical activities that strengthen muscle and bone involve using body weight or working against a resistance. 
Examples include:

• Swinging on playground equipment
• Hopping and skipping
• Sports such as gymnastics or tennis.

Minimising Sedentary Behaviour Include-

• Reducing time spent watching TV, using the computer or playing video games.  Breaking up sedentary time such as swapping a long bus or car journey for walking part of the way.

The benefits of being active for at least 60 minutes each day will- 

• Improve cardiovascular health
• Help maintain a healthy weight
• Improve bone health 
• Improve self-confidence 
• Help develop new social skills ​

References.

• The Effect of Resistance Training Interventions on ‘The Self’ in Youth: A Systematic Review and Meta-analysis. Collins et al (2019). Sports Med Open.
• https://www.who.int/mental_health/mhgap/evidence/depression/q6/en/
• American College of Sports Medicine/resistance training
• Chief Medical Office. Physical activity guidelines for children and young people (5–18 years). [cited; Available from: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/213739/dh_128144.pdf.

​Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen

FITNESS, NUTRITION & PERSONAL TRAINING