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Upskilling: Young People (14-17 years old)

In order to answer these questions successfully and complete this upskilling module you will need to read the text relating to adapting your sessions to Young People. Click here to download it.


1. Which one of the following would be classed as good advice when trying to avoid growth related injuries?

Avoid too much high impact moves on the spot
Partner work must be avoided
Always teach a longer warm up and cool down than adults
Gender differences are not important when performing competitive exercise

2. How many repetitions are recommended for adolescents lifting a moderate resistance?

5-8 repetitions
8-10 repetitions
10-15 repetitions
15-20 repetitions

3. What is the preferred method of assessing how intense an adolescent over 14 is training until full physical maturity has been reached?

Heart rate monitoring and talk test
Talk test and rate of perceived exertion
Karvonen method and talk test
Rate of Perceived Exertion and heart rate monitoring

4. What are the correct guidelines for teaching adolescents how to lift free-weights safely?

Adolescents should not use free-weights until they are classified as being an adult and are under the supervision of a qualified children’s exercise instructor
Adolescents should not use free-weights which use the muscles in their lower extremities when supervised by a qualified children’s exercise instructor
Adolescents should only use free-weights once they have shown a significant amount of knowledge and experience with regards to postural alignment and engaging neutral spine
Adolescents should only use free-weights if they are accompanied by their guardian/an adult

5. Which of the following statements constitutes good practice when communicating with adolescents?

Using simple language that is jargon free and not overly technical
Speaking with guardians about every matter where adolescents are under 16 year of age
Not patronising adolescents by using simple languag
Asking parents/guardians about how best to approach the adolescent

6. Which form of training has proven to be the most successful type of cardiovascular training for adolescents for both physiological and psychological benefits?

Long slow distance

7. What weight increment is recommended as a safe progression as part of a resistance training programme for adolescents?


8. When should extra caution be taken when teaching stretch exercises to adolescents?

When adolescents are under the age of 14
When adolescents are not accompanied by a parent/guardian
When adolescents are physically immature
When adolescents are in a growth spurt