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EXSC 340 > Ch.7 — age & sex related differences in Resistance exercise > Flashcards

Ch.7 — age & sex related differences in Resistance exercise Flashcards

1
Q

Why is it important for S&C coaches to understand children? What do they need to understand?

A
  1. because training is becoming more sport-specific and intense early on (Prevent injury)
  2. principles of lifting, as well as physiological implications (growth, maturation & development)
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2
Q

What is the difference between chronological age and biological age?

A
  • biological age: where the athlete is in development/puberty
  • chronological age: the athletes actual age
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3
Q

What are the age ranges that girls and boys hit puberty?

A
  • girls: 8-113 years old
  • boys: 9-15 years old
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4
Q

Do children grow at a constant rate?

A

NO — there are substantial interindividual differences in physical development at any given chronological age

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5
Q

What is the average child muscle mass?

A

25%

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6
Q

When do UNTRAINED boys and girls have peak muscle mass?

A
  • Girls: 16-20
  • 18-25
    (If lifting and eating right can last way beyond this)
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7
Q

What hormones effects muscle growth and how during puberty for boys & girls?

A
  • Boys: testosterone in boys results in marked increase in muscle mass
  • Girls: increase in estrogen production causes increased body fat deposition, breast development, and widening of hips
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8
Q

When does bone maturation occur?

A

Around 20 years old for boys, and girls a couple years before

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9
Q

Is it bad for children to lift?

A

NO! There is risk — if damages growth cartilage then could stunt growth.
- should be: appropriate technique, sensible progression, and instruction by qualified S&C professional

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10
Q

When do boys/girls have peak gains?

A
  • boys: 1.2 years after peak height velocity, and 0.8 years after peak weight velocity
  • girls: typically occur after peak height velocity but more individual variation in the relationship of strength to heigh and bw
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11
Q

When is peak strength for UNTRAINED men and women?

A
  • Men: between 20-30
  • Women: usually attained by age 20
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12
Q

What percent of strength gains are typically observed in untrained preadolescent children following short (8-20 wk) resistance training programs?

A

roughly 30-40%
— KNOW: more neurological factors opposed to hypertrophic factors at first

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13
Q

Are training-induced gains in children or adults more permanent?

A

Adults! data suggest kids are impermanent and tend to return to untrained control group values during the retraining period
- adults can hold onto strength gains a little longer

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14
Q

What are some benefits, concerns, and design considerations for children?

A
  • BENEFITS: can influence heal & fitness related measures — sets them up for life
  • CONCERNS: appropriately perscribed youth resistance training programs are relatively safe
  • DESIGN CONSIDERATIONS: consider rate of progression, quality of instruction, focus on skill improvement, personal successes, and having fun
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15
Q

How can we reduce the risk of overuse injuries in youth?

A
  • be evaluated by physician (physical)
  • parents should be educated about benifits and risk
  • parents should understand importance of conditioning (and athletes to be prepared at beginning of season)
  • children/adolescents should be encouraged to participate in year-round physical activity (play different sport — dont get specific too early, have a break, recover and rest)— helps reduce burnout and overuse
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16
Q

What program designs should be taken into consideration with children?

A
  1. each child should know risks & benefits
  2. coach should be competent and caring
  3. enviroment should be safe and free of hazard
  4. all equipment should be safe and properly sized
  5. dynamic warmup before & static stretching after
  6. begin w light loads & carefully monitor each child’s stress
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17
Q

How much should you increase the resistance for children as strength improves?

A

5-10%

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18
Q

How many sets and reps should be performed for a variety of exercises for children?

A

1-3 sets of 6-15 reps

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19
Q

How often should children do resistance training? Who should be present?

A
  • 2-3 non consecutive training sessions per week
  • adult spotters nearby (don’t have to be strength coaches — just competent adults)
  • resistance program should be varied throughout the year
20
Q

Is there a difference in boys & girls before puberty? What are the differences after?

A
  • essentially no differences in height, weight, and body size
  • adult women tend to have more body fat and less muscle & bone mass than males
  • women tend to be lighter in total body weight (smaller hearts, etc.)
21
Q

How do men and women compare in terms of absolute strength and power & relative strength and power?

A
  • Absolute strength: women generally have ⅔ the strength of men
  • Relative strength: little to no differences in strength
22
Q

Compare and contrast absolute strength and power & relative strength and power.

A
  • Absolute strength: overall number of strength
  • Relative strength:% of fat free mass (x-sectional area) compares numbers to ratios (EX: squatting body weight)
23
Q

At what rate can women increase strength?

A

at the same rate as men or faster

24
Q

What are the 3 parts of the female athlete triad & their definitions?

A
  1. Energy ability: macros consumed and ready to be used for energy (eating disorders, etc.)
  2. Menstrual function: sex hormones and menstrual cycle (amenorrhea)
  3. Bone mineral density: strength of bones (osteopenia/osteoporosis)
25
Q
A
26
Q

How much should you increase resistance as strength improves?

A

gradually— 5%-10%

27
Q

how many reps and sets should be performed? What types of exercises?

A
  • 1-3 sets of 6-15 reps
  • variety of exercises —> advanced multi joint exercises may be incorporated if appropriate loads are used and the focus remains on proper form
28
Q

How often should children strength train and who should help?

A
  • 2-3 non consecutive training sessions per week
  • program should be systematically varied throughout the year
  • ## adult spotters should help —> don’t have to be strength coaches, jusst competent adults who understand
29
Q

What are the sex differences before and after puberty?

A
  • before: essentially no differences in height, weight, and body sizes
  • after adult women tend to have more body fat and less muscles & bone than males
  • woman tend to have smaller hearts, be lighter in total body weight than men.
30
Q

What is the difference between strength and power output in men and women? (absolute and relative)

A
  • absolute: woman typically have ⅔ strength of men
  • relative strength: differences in strength in comparisons between relative fat-free mass/muscle cross-sectional area
31
Q

What is absolute strength and relative strength?

A
  • Absolute: overall number
  • Relative: ratio of % fat free mass (muscle x-sectional area), compares numbers to that ratio (EX: can squat body weight) —>differences tend to disappear
32
Q

What are the components of the female-athlete triad?

A
  1. energy availability: annerexia, bullimia
  2. Menstrual function:amenorrhea
  3. bone mineral density: osteopenia,osteoporosis
33
Q

Do women increase strength faster or slower then men?

A

can increase at same rate r faster

34
Q

What are some upper body strength considerations for women?

A
  1. women tend to have less upper body strength —adding 1-2 upper body exercises or or additional sets may be beneficial for women
  2. the high caloric costs of performing large muscle mass, multi joint, upper body lifts may aid in maintaining a healthy body composition
35
Q

What are some considerations with the ACL and women?

A
  1. females 6x more likely to have ACL injury
  2. joint laxity, ligament size, and neuromuscular definitely leading to abnormal biomechanics may all be contributing factors
  3. s&c coaches should ensure females learn and repeat correct movement mechanics and in a variety of environments
  4. women have wider hips (>q-angle) so tend to be more valgus
  5. most common in soccer and basketball (jumping, cutting, etc)
36
Q

What is the one thing s&c coaches can improve/help?

A

neuromuscular deficiency

37
Q

What are reasons for elderly lifting?

A

as they get older they loose stability and strength, bones are also fragile
— leaves more room for falls & they become worse (hip fractures, long-term disability, etc)
— after 30 there is a decrease in cross-sectional areas of muscles & increase in intramuscular fat (if not training)

38
Q

What is osteopenia?

A

a bone mineral density between -1 and -2.5 standard deviations (SD) of the young adult mean

39
Q

What is osteoporosis?

A

a bone mineral density below -2.5 SD of the young adult mean

40
Q

Which type of muscle fibers are primarily lost in the older population?

A
  • more selective ootype II muscle fibers — decrease at higher rate than type 1s
41
Q

What can aid in preventing falls?

A

research shows that physical activity interventions can be effective in improving neuromotor function and preventing falls
- improves myelin sheath — in brain helps reaction time (elderly driving with slow reaction time)

42
Q

Can seniors improve with a resistance program?

A

show significant improvements in muscular strength & power, muscle mass, bone mineral density& functional capabilities

43
Q

slide 35

A
44
Q

What types of exercises are the most beneficial for elderly?

A

aerobic, resistance, and balance exercises are beneficial for older adults
- only resistance training can increase muscular strength, muscular power, and muscle mass

45
Q

slide 37

A

EXSC 340 (6 decks)

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