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Strength Training Strength Training for Women, Young for Women, Young
AthletesAthletes and Senior and Senior AthletesAthletesChapters 9-11Chapters 9-11
Female NeedsFemale Needs
Upper body strength, size and powerUpper body strength, size and power Less CSA than males and smaller Less CSA than males and smaller
diameterdiameter May use a May use a bodybuildingbodybuilding program? program? Benefits are the same as malesBenefits are the same as males
Strength and Power Strength and Power DevelopmentDevelopment
Heavy resistance (80-95%) and low Heavy resistance (80-95%) and low reps (3-5RM)reps (3-5RM)
P=(fxd)/t strength vs. speed trainingP=(fxd)/t strength vs. speed training High speed and acceleration trainingHigh speed and acceleration training Typically 30-45% of 1RM for powerTypically 30-45% of 1RM for power Plyometrics and SAQPlyometrics and SAQ
0
Torque
Min
Max
1/3 Vmax
Force
Power
Vmax
Torque & Power Velocity Torque & Power Velocity CurvesCurves
Physiological Gender Physiological Gender DifferencesDifferences
Fewer and smaller fibersFewer and smaller fibers Quantity vs quality?Quantity vs quality? Upper body Upper body absoluteabsolute strength 40% of males strength 40% of males Lower body Lower body absoluteabsolute strength 70% of males strength 70% of males Power 65% of malesPower 65% of males Lower body relative strength is Lower body relative strength is SIMILARSIMILAR Women may have larger type I than II fibersWomen may have larger type I than II fibers RFD and RVD less for women (neural bias)RFD and RVD less for women (neural bias)
Knee Extension Absolute Peak Torque
0
50
100
150
200
250
300
350
0 30 60 90 120 150 180 210 240 270 300 330 360 400 450 500
Velocity (d/s)
Torq
ue (N
m)
Males Females
Knee Extension Peak Torque per BW
0
0.5
1
1.5
2
2.5
3
3.5
4
0 30 60 90 120 150 180 210 240 270 300 330 360 400 450 500
Velocity (d/s)
Torq
ue (N
m/k
g)
Males Females
Knee Extension Peak Torque per CSA
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
0 30 60 90 120 150 180 210 240 270 300 330 360 400 450 500
Velocity (d/s)
Torq
ue (N
m/c
m2 )
Males Females
Hormonal DifferencesHormonal Differences
10-20 times less 10-20 times less TT than males than males Women adapt faster with type II fibers?Women adapt faster with type II fibers? Program design for womenProgram design for women
Free weights and machines and high Free weights and machines and high intensityintensity
Upper body exercisesUpper body exercises Olympic liftingOlympic lifting Functional strengthFunctional strength Free weights over machinesFree weights over machines
Injury and Menstrual Injury and Menstrual DifferencesDifferences
Greater ACL injury in womenGreater ACL injury in women Less thickness and smaller notchLess thickness and smaller notch Neural bias?Neural bias?
Problems with low calorie intake and Problems with low calorie intake and intense lower body exercise (stress)intense lower body exercise (stress)
Olympic athletes bottom of Olympic athletes bottom of page 186page 186 Pregnant women Pregnant women Page 186Page 186 Performance Performance appearsappears the same across the same across
the cyclethe cycle Female athlete triad Female athlete triad Page 187Page 187
Youth TrainingYouth Training
Safety is paramount Safety is paramount SUPERVISIONSUPERVISION Injury comes from improper Injury comes from improper
techniquetechnique Epiphysis damage, bone fracture Epiphysis damage, bone fracture
and stress fracture and stress fracture RISKRISK are are greater in youthgreater in youth
Weight room vs. sports injuriesWeight room vs. sports injuries Risk vs. benefit?Risk vs. benefit?
When to Start?When to Start?
Psychological readiness Psychological readiness (why?)(why?)
Physiological readiness Physiological readiness (size)(size)
Neural adaptations pre-Neural adaptations pre-puberty (quick and puberty (quick and dramatic gains)dramatic gains)
Testosterone secretion by Testosterone secretion by sexsex
Benefits Benefits Page 203Page 203
MythologyMythology Stunt children's growthStunt children's growth Girls will get BIGGirls will get BIG Guidelines for youthGuidelines for youth
Ready?Ready? Program designProgram design TechniqueTechnique SpottingSpotting Equipment safetyEquipment safety Equipment fitEquipment fit Balanced programBalanced program Growth plate damageGrowth plate damage
Youth Program DesignYouth Program Design
Beginners Beginners Body weight firstBody weight first Light weightsLight weights Partner exercisePartner exercise
AthletesAthletes SupervisedSupervised 3 x week for 30-60 minutes3 x week for 30-60 minutes NSCA POSITION STAND ON PAGE NSCA POSITION STAND ON PAGE
208208 Periodized program onPeriodized program on page 211page 211
Age and StrengthAge and Strength Genetic and culturalGenetic and cultural Magnitude of training with age?Magnitude of training with age? Decline in strength with ageDecline in strength with age Andropause and menopauseAndropause and menopause Sarcopenia of type IISarcopenia of type II Great decline at 6Great decline at 6thth decade and worse in decade and worse in
womenwomen Loss of CSALoss of CSA Power loss with age (correlated with Power loss with age (correlated with
function)function) Physiological loss Physiological loss bottom of page 217bottom of page 217
Training for SeniorsTraining for Seniors
Dramatic strength gains in seniors?Dramatic strength gains in seniors? Neural changesNeural changes Increase in CSA primarily type II Increase in CSA primarily type II
(heavy resistance)(heavy resistance) Reduced testosteroneReduced testosterone Increase power with explosive Increase power with explosive
exercise (F=ma) exercise (F=ma) Page 222Page 222 Proper nutritionProper nutrition page 222 page 222
Recovery and GuidelinesRecovery and Guidelines
Longer time for rest (frequency)Longer time for rest (frequency) Interset?Interset?
Greater muscle damageGreater muscle damage Joint stress with compression Joint stress with compression Increased bone healthIncreased bone health Program design is the same at any ageProgram design is the same at any age Injury risk with weak bones and Injury risk with weak bones and
tissuestissues
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