Youth Fitness Specialist Programming Manual

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Page2
TABLE OF CONTENTS
I. Introduction and Manual Overview…………………………………………. 4
II. Youth Fitness Goals and Considerations…………………………………. 5
III. Youth Fitness Assessment Process……………………………………….. 7
IV. Sample Training Plans………………………………………………………... 11
Annual Plan……………………………………………………………… 12
Monthly Plans…………………………………………………………… 12
V. Daily OPT Programs…………………………………………………………… 15
Stabilization Endurance Training Programs (Levels 1, 2, and 3)…. 16
Strength Endurance Training Programs (Levels 1, 2, and 3)……… 19
Power Training Programs (Levels 1, 2, and 3)……………………… 22
VI. Sample Small Group Circuit Training…...........…………………….............25
Body Weight Training………………………………………………… 26
Sports Performance Training………………………………………….. 27
Functional Movement Training…………………………………………28
VII. Nutritional Guidelines………………………………………………………. 29
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INTRODUCTION AND MANUAL OVERVIEW
This manual is designed to guide health and fitness professionals through a

process that develops the knowledge, skills, and abilities to understand and
effectively deliver an integrated training program to youth clients. It employs an
easy-to-use, systematic approach to programming for this population using the
NASM® Optimum Performance Training™ (OPT™) model as its foundation.
The manual takes health and fitness professionals through the general goals and
conditioning elements that need to be considered when working with the youth
population. It also guides the reader through the proper assessments to obtain
the subjective and objective information needed to design an individualized
program for youth clients. The manual includes a sample periodized annual plan,
monthly plans, and sample daily workouts that provide a roadmap for the youth
exercise specialist to safely and effectively implement a youth conditioning
program for multiple goals.
Each daily program in the manual is divided into three levels to provide sample
progressions that can be applied from phase to phase, and program to program.
The manual also includes sample group circuit programs with specific themes
(i.e., body weight, sports performance, and functional movement training). These
programs are designed so that minimal equipment is required, while also taking
the fun factor into account.
To conclude, this manual provides basic nutrition tips that youth exercise
specialists can pass along to clients and their parents to ensure optimal fueling
and hydration before, during, and after training. We hope you find this manual
helpful in successfully working with your youth clients!
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YOUTH FITNESS GOALS AND CONSIDERATIONS
GENERAL YOUTH PROGRAMMING CONSIDERATIONS
• Always place safety first.
o Make sure your clients come dressed appropriately.
o Set up the training area prior to session.
• Keep the youth focused and moving.
o Add fun factor to each training session.
o Use circuits when training small groups.
• Provide adequate rest periods and allow for water breaks.
• Consider childhood and adolescent development. Growth varies. Some learn faster, some
slower. Each individual’s ability to move with proper form will differ. Do not get frustrated.
• Track progress to encourage motivation.

• Take your clients’ schedules into consideration. They attend school and may play after-school
or other sports.
• Network through parents, schools, coaches, and other sources that may provide potential new
clients. You are on stage with every session.
WARM-UP CONSIDERATIONS
• Use corrective or functional flexibility techniques that correlate with the phase of training the
client is in.
• Self-myofascial release (SMR) should be performed on all muscles that have been assessed
to be shortened and tight.
• Use corrective flexibility techniques to address movement compensations found during the
assessment.
• When using corrective flexibility techniques, perform static stretching immediately after SMR.
• Use functional flexibility techniques prior to game play or exercise that requires maximal
strength and power.
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OPT PROGRAMMING GOALS AND CONSIDERATIONS
• Teach proper movement patterns and improve muscle imbalances.
• Enhance range of motion, joint stability, strength, and power to maintain optimal functional
performance and decrease the risk of injury during participation in sports and games.
• Enhance cardiorespiratory endurance.
• Consider the exercise volume and training phases used in the plan based on the youth’s
current fitness level and goals.
• Exercises should promote multiplanar movements to improve strength and coordination in all
three planes of motion to enhance functional capabilities.
• Youths will primarily train in phases 1, 2, and 5, unless they are physically mature or excel
exceptionally at their respective sports.
SMALL GROUP CARDIORESPIRATORY CIRCUIT TRAINING GUIDELINES
• Circuits can be designed for body weight, functional movement, sports performance, or a
combination of these.
• Perform a group warm-up and movement preparation before beginning the circuit.
• Circuits use time-based stations that rotate through for a given number of sets.
• Each exercise should be easily progressed or regressed based on each client’s individual
abilities.
• Provide little or no rest between exercises.
• Use the Ratings of Perceived Exertion (RPE) Scale or Talk Test Method to gauge your clients’
intensity levels.
As the professional, make sure to position yourself so you easily can see all participants.
Ensure proper form and technique are being executed. Also, be aware of warning signs that
may indicate excessive fatigue, overheating, and dehydration.
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T
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YOUTH FITNESS ASSESSMENT PROCESS
1. Subjective Assessment
a. Determine goals, lifestyle, and medical history of client
i. PAR-Q
ii. General and medical history questionnaire
2. Objective Assessment
a. Determine current fitness state and obtain physiological baseline
measurements
i. Resting heart rate
ii. BMI/skinfold (body composition)
3. Muscular Strength and Endurance Assessment

a. Establish baseline strength and endurance levels
i. Right-angle push-up test
ii. Curl-up test
iii. Standing long jump
4. Movement Assessment
a. Identify potential muscle imbalances, and assess range of motion and
dynamic postural control
i. Overhead squat test
ii. Single-leg squat test
5. Performance Assessment (for youths wanting to improve sports performance)

a. Assess upper and lower body performance abilities
i. Davies test
1. Upper extremity agility and stabilization
ii. Shark skill test
1. Lower extremity agility and neuromuscular control
6. Cardiorespiratory Assessment
a. To determine cardiorespiratory efficiency
i. One-mile walk/run test
*Client should be reassessed every 4 to 6 weeks to evaluate improvements and determine if

modifications need to be made to the program.
Page8
OBJECTIVE ASSESSMENTS
PHYSIOLOGICAL ASSESSMENTS
Resting Heart Rate BPM Blood Pressure / mmHg
Reassessment BPM Reassessment / mmHg
BODY COMPOSITION
Skinfold Measurements BMI

To estimate in meters and kilograms:
Biceps mm weight (kg) / height (m2)
Triceps mm
_____________BMI
To estimate in pounds and inches:

Subscapular mm [weight (lb.) / height (in2)] x 703
Iliac Crest mm
_____________BMI
REASSESSMENT:
Skinfold Measurements BMI

To estimate in meters and kilograms:
Biceps mm weight (kg) / height (m2)
Triceps mm
_____________BMI
To estimate in pounds and inches:

Subscapularis mm [weight (lb.) / height (in2)] x 703
Iliac Crest mm
_____________BMI
Page9
CARDIORESPIRATORY ASSESSMENT
Max Heart Rate HR max = (220-age) ____________ BPM
Male Age One-Mile Run Time Female Age One-Mile Run Time
6 10:15 6 11:20
7 09:22 7 10:36
8 8:48 8 10:02
9 8:31 9 9:30
One-Mile
10 7:57 10 9:19
Walk/Run
11 7:32 11 9:02
th 12 7:11 12 8:23
Times for 85 13 6:50 13 8:13
Percentile 14 6:26 14 7:59
15 6:20 15 8:08
16 6:08 16 8:23
17 6:06 17 8:15
Standards based on 1985 National School Population Fitness Survey – Validated in 1998
STRENGTH ASSESSMENTS
TEST SCORE
Right-Angle Push-Up (#)
Curl-Up (# one minute)
Standing Long-Jump (distance in cm)
DYNAMIC POSTURAL ASSESSMENT - Overhead Squat Test
Anterior View Right YES Left YES Lateral View (Right Side) YES
Foot
Foot Excessive Forward Lean
Turns Out
Moves
L-P-H-C Low Back Arches
Inward
Knee
Moves
Low Back Rounds
Outward
Upper Body Arms Fall Forward
Page10
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ANNUAL PLAN
Annual: January – December
Level Phase JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC
Stabilization 1 L1 L2 L2 L3 L2 L2 L3 L2 L3 L2 L1 L1
2 L1 L2 L2 L2 L3 L1 L2 L1
Strength 3
Power 5 L1 L2 L3 L2
• January-March: Focus on correcting muscle imbalances, improving stability, increasing prime

mover strength, and introducing low-level power exercises.
• April-June: Focus on strength and power increases.
• July-September: Reach maximum intensity of programs.
• October-December: Decrease intensity to allow recovery and limit the risk of over-training.
• December: Encourage recovery through lower intensities and volume.
MONTHLY PLANS
MONTH 1
Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
OPT Stabilization Stabilization Stabilization

OFF OFF OFF OFF
Level Endurance (L1) Endurance (L1) Endurance (L1)
Week 2

OFF OFF OFF OFF
Week 3

OFF OFF OFF OFF
Week 4

OFF OFF OFF OFF
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MONTH 2
Week 1
OPT Stabilization Strength Stabilization

OFF OFF OFF OFF
Week 2
OPT Strength Stabilization Strength

OFF OFF OFF OFF
Week 3

OFF OFF OFF OFF
Week 4
Strength
OPT Strength Stabilization
OFF OFF Endurance OFF OFF
Level Endurance (L1) Endurance (L2)
(L1)
MONTH 3
Week 1

OFF OFF OFF OFF
Week 2
OPT Stabilization Strength

OFF OFF Power (L1) OFF OFF
Week 3
OPT Strength Stabilization

OFF Power (L1) OFF OFF OFF
Week 4
OPT Stabilization
Power (L1) OFF OFF Power (L1) OFF OFF
Level Endurance (L2)
Page13
Monthly Plan Notes
• The monthly plans are based on a youth pursuing general fitness as the primary goal and
exercising 3 days per week. If the client is an athlete, his or her sports schedule (games
and practices) must be considered to provide adequate rest between activities.
• Depending on the physical capabilities of the youth, the program may need to start with
2 days of exercise per week and progress to 3 days per week.
• Encourage recreational activity outside of the fitness center during off days.
• Take clients’ schedules into consideration, such as school and after-school activities.
This may require adjustments to the training schedule.
Page14
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SAMPLE DAILY OPTTM PROGRAMS
PHASE 1: STABILIZATION ENDURANCE TRAINING LEVEL 1
Program Goal: Stabilization endurance training is designed to decrease muscle imbalances, increase joint
stability, and improve overall control of the kinetic chain to enhance one’s endurance and mechanics. The
level 1 program consists of low-volume and low-to-medium training intensity (via instability). Core, balance,
SAQ, plyometric, and resistance exercises can be performed in separate circuits to provide a
cardiorespiratory benefit. However, depending on the client’s physical capabilities, rest may be required after
each exercise.
WARM-UP Sets Reps Time
Foam Roll
Gastrocnemius 1 60 sec
Tensor Fascia Latae/IT Band 1 60 sec
Latissimus Dorsi 1 60 sec
Static Stretch
Gastrocnemius Stretch 1 30 sec
Kneeling Hip Flexor Stretch 1 30 sec
Ball Latissimus Dorsi Stretch 1 30 sec
CORE, BALANCE, SAQ, and PLYOMETRIC Sets Reps Tempo Rest
Prone Iso-Abs 1 10 Controlled 0
Floor Bridge 1 10 Controlled 0
Single-Leg Balance 1 10 Controlled 60 sec
RESISTANCE Sets Reps Tempo Rest
Total Body Optional
Chest Modified Push-Up 1 10 Controlled 0 sec
Back Single-Leg Tubing Row 1 10 Controlled 0 sec
Shoulders Seated Ball Overhead Press 1 10 Controlled 0 sec
Legs Ball Squat 1 10 Controlled 90 sec
COOL DOWN
Repeat SMR and/or static stretching exercises from warm-up.
Page16
Program Goal: Level 2 stabilization endurance training has the same goals as level 1. Level 2 progresses
intensity by increasing the level of instability and increasing training volume. Like level 1, if a circuit is too
difficult, apply the appropriate rest after each exercise.
Foam Roll
Static Stretch

Side Iso-Abs 2 10 Controlled 0
Ball Bridge 2 10 Controlled 0
Single-Leg Balance with Reach 2 10 Controlled 0
Sagittal Plane Box Jump with Stabilization 2 8 Controlled 60 sec
Total Body Optional
Chest Push-Up 2 10 Controlled 0 sec

Single-Leg Alternate Arm
Back 2 10 Controlled 0 sec
Tubing Row
Shoulders Single-Leg Scaption 2 10 Controlled 0 sec
Legs Sagittal Plane Step-Up to Balance 2 10 Controlled 90 sec
COOL DOWN
Page17
Program Goal: Level 3 stabilization endurance training has the same goals as levels 1 and 2. However,
intensity is increased by implementing higher levels of instability. The volume will increase slightly in
comparison to level 2.
Foam Roll
Static Stretch
Side Iso-Abs 2 12 Controlled 0
Superman 2 12 Controlled 0
Single-Leg Squat 2 12 Controlled 0
Frontal Plane Box Jump with Stabilization 2 10 Controlled 60 sec
Total Body Optional
Chest Push-Up with Rotation 2 12 Controlled 0 sec
Back Single-Leg One Arm Tubing Row 2 12 Controlled 0 sec
Shoulders Single-Leg Overhead Press 2 12 Controlled 0 sec
Legs Lunge to Balance 2 12 Controlled 90 sec
COOL DOWN
Page18
PHASE 2: STRENGTH ENDURANCE TRAINING LEVEL 1
Program Goal: Strength endurance training improves the youth’s ability to maintain stabilization and
posture while increasing prime mover strength and endurance. This phase supersets a strength exercise
with a stabilization exercise. Exercises also are performed slightly faster than in stabilization endurance
training. Dynamic stretching is introduced during this phase, and some static stretching still may be required.
If circuit training is too challenging, apply the appropriate rest periods after exercises.
WARM-UP Sets Reps Time Rest
Foam Roll
Dynamic Stretching (some individuals may still require static stretches)
Prisoner Squat 1 10 0 sec
Multiplanar Lunge 1 10 0 sec
Jumping Jacks 1 10 60 sec
Ball Crunch 1 10 Controlled 0 sec
Ball Cobra 1 10 Controlled 0 sec
Single-Leg Squat 1 10 Controlled 0 sec
Line Jumps: Sagittal Plane 1 8 Controlled 60 sec
Total Body Optional

1. Dumbbell Chest Press 10
Chest 1 Controlled 0 sec
2. Modified Push-Up 10
1. Seated Tubing Row 10
Back 1 Controlled 0 sec
2. Single-Leg Tubing Row 10
1. Seated Overhead
10
Shoulders Dumbbell Press 1 0 sec
10 Controlled
2. Single-Leg Scaption
1. Dumbbell Squat
10
Legs 2. Sagittal Plane Step-Up to 1 Controlled 90 sec
10
Balance
COOL DOWN
Page19
Program Goal: The goal of level 2 strength endurance training is the same as level 1. Intensity is increased
by increasing the volume, integrating slightly more complex movements, and increasing instability of
stabilization exercises.
Foam Roll
Side Squat 1 10 0 sec
High Knee Step 1 10 0 sec
Medicine Ball Lift and Chop 1 10 60 sec
Ball Crunch with Rotation 2 10 Controlled 0 sec
Tubing Rotations 2 10 Controlled 0 sec
Single-Leg Squat Touchdown 2 10 Controlled 0 sec
Line Jumps: Frontal Plane 2 8 Controlled 60 sec
Total Body Optional

1. Incline Dumbbell
10
Chest Chest Press 2 Controlled 0 sec
10
2. Push-Up
1. Seated Cable Pull-Down
10
Back 2. Single-Leg Alternate Arm 2 Controlled 0 sec
10
Tubing Row
1. Tubing Lateral Raise 10
Shoulders 2 Controlled 0 sec
2. Prone Ball Scaption 10
1. Tubing Squat
10
Legs 2. Single-Leg Squat 2 Controlled 90 sec
10
Touchdown
COOL DOWN
Page20
Program Goal: The goal of level 3 strength endurance training is the same as levels 1 and 2. Intensity is
further increased by increasing the volume, integrating more complex movements, and increasing instability
of stabilization exercises. Like in previous levels, if circuit training is too challenging, apply the appropriate
rest periods after exercises.
Foam Roll
Tensor Fascia Latae 1 60 sec
Push-Up with Rotation 1 10 0 sec
Tube Walking 1 10 0 sec
Front-to-Back Jumping Jacks 1 10 60 sec
Tubing Chop 2 12 Controlled 0 sec
Ball Back Extension 2 12 Controlled 0 sec
Lunge to Balance 2 12 Controlled 0 sec
Line Jumps: Transverse Plane 2 12 Controlled 60 sec
Total Body Optional
1. Tubing Chest Press 12

Chest 2 Controlled 0 sec
2. Hand Walkover 12
1. Seated Straight-Arm
12
Back Cable Pull-Down 2 Controlled 0 sec
12
2. Renegade Row
1. Overhead Press
12
Shoulders with Rotation 2 0 sec
12 Controlled
2. Prone Ball Scaption
1. Lunge with Rotation 12
Legs 2 Controlled 90 sec
2. Lunge to Balance 12
COOL DOWN
Page21
PHASE 5: POWER TRAINING LEVEL 1
Program Goal: Power training will increase the rate of force production and enhance prime mover strength
which will increase athletic performance. This phase supersets a traditional strength exercise with a power
exercise. Like previous programs, if circuit training is too difficult, apply the appropriate rest intervals. Also, if
completing 2 sets is too difficult, lower to 1 set and progress to 2 sets.
Foam Roll
Push-Up with Rotation 1 10 60 sec
Rope Climber 2 10 Fast 0 sec
Medicine Ball Handoff 2 10 Fast 0 sec
Line Hop: Frontal Plane 2 10 Controlled 0 sec
Speed Ladder: 1-Ins 2 N/A Controlled 0 sec
Speed Ladder: 2-Ins 2 N/A Controlled 60 sec
Total Body Optional

1. Dumbbell Chest Press 10 Controlled
Chest 2 0 sec
2. Medicine Ball Chest Pass 10 Fast
1. Seated Cable Pull-Down
10 Controlled
Back 2. Medicine Ball 2 0 sec
10 Fast
Soccer Throw
1. Standing Tubing
10 Controlled
Shoulders Overhead Press 2 0 sec
10 Fast
2. Medicine Ball Scoop Toss
1. Dumbbell Squat 10 Controlled
Legs 2 90 sec
2. Tuck Jump 10 Fast
COOL DOWN
Page22
PHASE 5: POWER TRAINING LEVEL 2
Program Goal: The goal of level 2 power training is the same as level 1. Intensity is increased by elevating
training volumes and load.
Foam Roll
Dynamic stretching (some individuals may still require static stretches)
Lunge with Rotation 1 10 0 sec
Medicine Ball Lift and Chop 1 10 60 sec
Medicine Ball Handoff 2 12 Fast 0 sec
Ball Medicine Ball Pullover Throw 2 12 Fast 0 sec
Line Hop: Transverse Plane 2 12 Controlled 0 sec
Speed Ladder: In-In-Out-Out 2 N/A Controlled 0 sec
Speed Ladder: Ali Shuffle 2 N/A Controlled 60 sec

1. Medicine Ball Squat to
Overhead Raise 12 Controlled
Total Body 2 0 sec
2. Power Step-Up with 12 Fast
Medicine Ball Raise
1. Tubing Chest Press 12 Controlled
Chest 2 0 sec
2. Rotational Chest Pass 12 Fast
1. Seated Tubing Row 12 Controlled
Back 2 0 sec
2. Medicine Ball Slams 12 Fast
Shoulders Optional
1. Dumbbell Lunge 12 Controlled
Legs 2 90 sec
2. Lunge Jump 12 Fast
COOL DOWN
Page23
PHASE 5: POWER TRAINING (LEVEL 3)
Program Goal: The goal of level 3 power training is the same as levels 1 and 2. Training volumes and
intensity are increased. If completing 3 sets of resistance training exercises is too challenging, cut back to 2
sets.
Foam Roll
Medicine Ball Squat to Overhead Raise 1 12 0 sec
Single-Leg Runner 1 12 60 sec
Medicine Ball Scoop Toss 2 12 Fast 0 sec
Line Hops: Transverse 2 12 Fast 0 sec
Box Run Step 2 30 sec Controlled 0 sec
Proprioceptive Jumps: M Pattern 2 30 sec Controlled 60 sec

1. Sagittal Step-Up, Curl,
to Overhead Press
12 Controlled
Total Body 2. Squat Jumps with 3 0 sec
12 Fast
Overhead Medicine Ball
Raise
1. Dumbbell Chest Press
12 Controlled
Chest 2. Speed Alternate Arm 3 0 sec
12 Fast
Tubing Chest Press
1. Seated Tubing Row
12 Controlled
Back 2. Ball Medicine Ball 3 0 sec
12 Fast
Pullover Throw
Shoulders Optional
1. Multiplanar Lunges 12 Controlled
Legs 3 90 sec
2. Power Step-Ups 12 Fast
COOL DOWN
Page24
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SMALL GROUP CIRCUITS
Small group circuits are very beneficial for the youth population. The group setting adds a dynamic social
factor to each training session and has a positive influence on enjoyment. These circuits consist of 4
components: group warm-up, group movement preparation, stationed resistance training, and group cool-
down. It is important to have regressions and progressions to accommodate youths with varied functional
abilities. Exercises can be regressed or progressed by altering proprioceptive demands, intensity, exercise
complexity, or tempo. Note that the group movement preparation and resistance training portions of the
circuits are timed, rather than counting repetitions. This is to ensure the group stays on the same pace.
SAMPLE GROUP CIRCUIT: BODY WEIGHT TRAINING

Program goals and benefits: This type of circuit uses exercises that only use body weight and gravity as
resistance. It can be performed anywhere with relatively little space. This type of circuit training is great for
encouraging weight loss.
GROUP WARM-UP Sets Reps Time
Foam Roll
TFL/IT Band 1 60 sec
Static Stretch
Kneeling Hip Flexor 1 30 sec
Ball Latissimus Dorsi 1 30 sec

GROUP MOVEMENT PREPARATION Sets Reps Tempo Rest
Side Squat 1 30 sec Controlled 0 sec
Single-Leg Runner 1 30 sec Controlled 0 sec
Floor Bridge 1 30 sec Controlled 90 sec
Station 1 Prisoner Squats 1-2 30 sec Controlled 0 sec
Station 2 Push-Ups 1-2 30 sec Controlled 0 sec
Station 3 Jumping Jacks 1-2 30 sec Controlled 0 sec
Station 4 Mountain Climbers 1-2 30 sec Controlled 0 sec
Station 5 Lunges 1-2 30 sec Controlled 0 sec
Station 6 Superman 1-2 30 sec Controlled 0 sec
Station 7 Rest N/A N/A 90 sec
COOL DOWN
Page26
SAMPLE GROUP CIRCUIT: SPORTS PERFORMANCE TRAINING
Program goal: This type of circuit enhances sports performance through the use of drills and exercises that
challenge agility, quickness, coordination, and power in multiple planes of motion. Some equipment and
space are required for this circuit, depending on exercise selection.
Foam Roll
Static Stretch
Medicine Ball Lift and Chop 1 30 sec Controlled 0 sec
Carioca 1 30 sec Controlled 0 sec
High Knee Step 1 30 sec Controlled 0 sec
Front-to-Back Jumping Jacks 1 30 sec Controlled 90 sec
Station 1 Push-Up with Rotation 1-2 30 sec Controlled 0 sec
Station 2 Lunge with Rotation 1-2 30 sec Controlled 0 sec
Station 3 Medicine Ball Slams 1-2 30 sec Fast 0 sec
Station 4 Box Run Steps 1-2 30 sec Fast 0 sec
Station 5 Speed Ladder Drills 1-2 30 sec Fast 0 sec
Station 6 Hurdle Jumps 1-2 30 sec Controlled 0 sec
Station 7 Rest N/A N/A 90 sec
COOL DOWN
Page27
SAMPLE GROUP CIRCUIT: FUNCTIONAL MOVEMENT TRAINING
Program goal: This type of circuit reinforces basic movement patterns in all 3 planes of motion, which is
crucial to a youth’s neuromuscular and motor control development. Exercises used in the stations focus on
total body exercises. This type of circuit also can be used for those looking to lose weight or improve
performance.

Foam Roll
Static Stretch
Tube Walking 1 30 sec Controlled 0 sec
Prisoner Squats 1 30 sec Controlled 0 sec
Superman 1 30 sec Controlled 0 sec
Floor Bridge 1 30 sec Controlled 90 sec
Station 1 Lunge to Overhead Press 1-2 30 sec Controlled 0 sec
Station 2 Front-to-Back Jumping Jacks 1-2 30 sec Controlled 0 sec
Station 3 Hand Walkover 1-2 30 sec Controlled 0 sec
Station 4 Squat to Tubing Row 1-2 30 sec Controlled 0 sec
Single-Leg Medicine Ball
Station 5 1-2 30 sec Controlled 0 sec
Lift and Chop
Station 6 Power Step-Ups 1-2 30 sec Controlled 0 sec
Station 7 Rest 30 sec Controlled 90 sec
COOL DOWN
Notes for cardiorespiratory circuit training:

• When using circuit training, the youth exercise specialist must pay close attention to the
fitness level of each participant.
• The warm-up and movement preparation portions should be performed as a group.
• During the resistance training portion of the programs, each youth should start at a
station and perform the exercise at that station for the determined duration. The youth
should then immediately go to the next station and begin then next exercise when the
professional says to start. Repeat this for each station. Repeat circuit if desired.
Page28
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GENERAL NUTRITION TIPS
BASIC HYDRATION GUIDELINES
Proper hydration is essential for a youth’s optimal performance, as fluids are lost through sweat
and need to be replaced and maintained. Guidelines for fluid replacement are as follows:
• A youth should drink 2 to 3 glasses of water during school hours and again 2 hours before a training session to
ensure adequate hydration before training.
• On warm or humid days, a youth should drink an additional 1 to 2 glasses of water 30 to 60 minutes before
activity.
• As a rule of thumb, a youth should drink half a glass of water for every 15 to 20 minutes of exercise. If outside
during hot and humid days, fluid ingestion frequency should be increased to every 5 to 10 minutes, or the youth
should drink more water per break.
• If training for prolonged periods of time (longer than 60 minutes), the youth should bring a sports drink for
hydration to ensure optimal glycogen stores and electrolyte balances are maintained. These drinks also are ideal
sources to maintain hydration and electrolyte balance during hot and humid days.
• Youths should limit consumption of caffeinated beverages, such as tea, energy drinks, or caffeinated soft drinks,
as these can contribute to dehydration.
BASIC PRE-EXERCISE NUTRITION GUIDELINES

Consuming a pre-exercise meal should help youths achieve optimal nutrient levels prior to
training sessions.
• Youths should eat a pre-exercise meal approximately 90 to 120 minutes prior to the training session. If the
session is early in the morning, encourage eating at least 60 minutes before the start time.
• The meals should be small and include some protein to help slow absorption. For example, an egg with wheat
toast would be sufficient.
• Meal replacement bars or shakes offer another pre-exercise good option because most have a good balance of
macronutrients (i.e., protein, carbohydrates, and fat). They also are very convenient.
BASIC POST-EXERCISE NUTRITION GUIDELINES

Consuming a post-exercise meal will help youths recover after training sessions.
• Drink at least 2 to 3 glasses of fluids (e.g., water, sport drinks) for every pound of weight lost from sweating
immediately following the training session, particularly if exercising in hot and humid weather.
• Drink an additional 2 glasses of fluids with a post-session meal.
• Within 2 hours after activity, a youth should eat a light meal that contains a good balance of protein,
carbohydrates, and fats to aid in recovery. One example is a turkey sandwich on wheat bread. Meal replacement
bars and shakes also serve as a quick and easy alternative for post-session nutrition because of their balance of
macronutrients and affinity for quick absorption to help replace muscle glycogen stores.
For a greater overview of nutritional concepts and nutritional needs, please

view the NASM Fitness Nutrition Specialist course.
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National Academy of Sports Medicine is division of Assessment Technologies Institute®, LLC

Copyright © 2012Assessment Technologies Institute®, LLC

IMPORTANT NOTICE TO THE READER

I. Introduction and Manual Overview…………………………………………. 4

II. Youth Fitness Goals and Considerations…………………………………. 5

III. Youth Fitness Assessment Process……………………………………….. 7

IV. Sample Training Plans………………………………………………………... 11

V. Daily OPT Programs…………………………………………………………… 15

Stabilization Endurance Training Programs (Levels 1, 2, and 3)…. 16

Strength Endurance Training Programs (Levels 1, 2, and 3)……… 19

Power Training Programs (Levels 1, 2, and 3)……………………… 22

VI. Sample Small Group Circuit Training…...........…………………….............25

Body Weight Training………………………………………………… 26

Sports Performance Training………………………………………….. 27

Functional Movement Training…………………………………………28

VII. Nutritional Guidelines………………………………………………………. 29

This manual is designed to guide health and fitness professionals through a

• Always place safety first.

o Make sure your clients come dressed appropriately.

o Set up the training area prior to session.

• Keep the youth focused and moving.

o Add fun factor to each training session.

o Use circuits when training small groups.

• Provide adequate rest periods and allow for water breaks.

• Track progress to encourage motivation.

• Teach proper movement patterns and improve muscle imbalances.

• Enhance cardiorespiratory endurance.

SMALL GROUP CARDIORESPIRATORY CIRCUIT TRAINING GUIDELINES

• Provide little or no rest between exercises.

3. Muscular Strength and Endurance Assessment

5. Performance Assessment (for youths wanting to improve sports performance)

*Client should be reassessed every 4 to 6 weeks to evaluate improvements and determine if

Resting Heart Rate BPM Blood Pressure / mmHg

Reassessment BPM Reassessment / mmHg

Skinfold Measurements BMI

To estimate in pounds and inches:

Skinfold Measurements BMI

To estimate in pounds and inches:

Max Heart Rate HR max = (220-age) ____________ BPM

DYNAMIC POSTURAL ASSESSMENT - Overhead Squat Test

• January-March: Focus on correcting muscle imbalances, improving stability, increasing prime

OPT Stabilization Stabilization Stabilization

OPT Stabilization Stabilization Stabilization

OPT Stabilization Stabilization Stabilization

OPT Stabilization Stabilization Stabilization

OPT Stabilization Strength Stabilization

OPT Strength Stabilization Strength

OPT Stabilization Strength Stabilization

OPT Stabilization Strength Stabilization

OPT Stabilization Strength

OPT Strength Stabilization

WARM-UP Sets Reps Time

Tensor Fascia Latae/IT Band 1 60 sec

Latissimus Dorsi 1 60 sec

Gastrocnemius Stretch 1 30 sec

Kneeling Hip Flexor Stretch 1 30 sec

Ball Latissimus Dorsi Stretch 1 30 sec

CORE, BALANCE, SAQ, and PLYOMETRIC Sets Reps Tempo Rest

Prone Iso-Abs 1 10 Controlled 0

Floor Bridge 1 10 Controlled 0