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Certified Strength and Conditioning Specialist > Chapter Seven: Age - and Sex - Related Differences and Their Implications for Resistance Exercise > Flashcards

Chapter Seven: Age - and Sex - Related Differences and Their Implications for Resistance Exercise Flashcards

1
Q

The Growing Child: Growth

A
  • Increase in the body size or size of a particular body part
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2
Q

The Growing Child: Development

A
  • The natural progression from pre-natal life to adulthood
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3
Q

The Growing Child: Maturation

A
  • The process of becoming mature and fully functional
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4
Q

The Growing Child: Puberty

A
  • A period of time in which secondary sex characteristics develop
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5
Q

The Growing Child: Chronological Age

A
  • An age classification that uses months or years to define age
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6
Q

The Growing Child: Biological Age

A
  • Age measured in terms of skeletal age, somatic maturity, or sexual maturation
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7
Q

The Growing Child: Menarche

A
  • Onset of menstruation in women signaling the onset of sexual maturation in women
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8
Q

The Growing Child: The Gold Standard for determining Biological Age

A
  • Comparison of X-Rays between an individual and a standardized reference for the ossification of the left wrist
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9
Q

The Growing Child: The Practical Method for Determining Biological Age

A
  • Somatic characteristics are a more practical method for measuring biological age
  • This involves the use of limb length and other somatic characteristics
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10
Q

The Growing Child: Peak Height Velocity

A
  • The age of maximum rate of growth
  • 12 for girls
  • 14 for boys
  • Increased risk of injury possible in this period due to the rapid growth
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11
Q

Muscle and Bone Growth: Changes to Muscle Mass

A
  • Muscle mass increases for both sexes during adolescence
  • Peak muscle mass is achieved via hypertrophy not hyperplasia
  • Peak muscle mass is achieved in females between 16-20
  • Peak muscle mass is achieved in males between 18-25
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12
Q

Muscle and Bone Growth: Changes to Bone Mass

A
  • Majority of bone growth occurs in the diaphysis which is the central shaft of a long bone
  • Growth also occurs at growth cartilage in three sites in the child: Epiphyseal growth plate, joint surface, and apophyseal insertions of muscle tendon units
  • When the epiphyseal plate becomes completely ossified the long bone stops growing
  • Girls reach full bone maturity before boys
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13
Q

Muscle and Bone Growth: Concerns about Bone Injury in the Adolscent

A
  • Adolescents may be at a higher risk for injury to the growth plate
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14
Q

Developmental Changes in Muscular Strength Dependent on

A
  • Strength development is dependent on height, weight, and neural development
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15
Q

Youth Resistance Training

A
  • Resistance training is shown to be beneficial to the youth and adolescent
  • Strength and conditioning professionals should take caution when training adolescent athletes with resistance training to avoid over training them and risking injury.
  • It is best to under estimate an adolescent athlete and ease them into resistance training especially if they are new to resistance training to avoid overloading them and causing injury.
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16
Q

Responsiveness to Resistance Training in Children

A
  • Studies have shown that resistance training is beneficial for youth and adolescent athletes
  • Youth and adolescents undergo detraining effects wit some variation from adults: Growth related changes to strength effect detraining status. Not all adolescents detrain to the same degree.
  • Primary strength adaptations in pre adolescents are neural and hypertrophy does not place a significant factor in strength changes
  • After adolescence hypertrophy plays an increased role in strength gains due to hormonal changes
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17
Q

Potential Benefits

A
  • All parameters benefit in youth athletes from participation in. resistance training
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18
Q

Potential Risks and Concerns

A
  • If children are coached properly there is minimal risk to injury in youth athletes when participating in resistance training
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19
Q

Females Athletes: Sex Differences: Body Size a Composition

A
  • Adult women tend to have more body fat, less muscle, and lower bone mineral density than adults.
  • Women dropping body fat percentages to low can have adverse health effects
  • Men tend to have broader shoulders and women tend to have broader hips
20
Q

Females Athletes: Sex Differences: Strength and Power Output

A
  • Absolute strength in women is 2/3 that of men
  • Lower extremity strength in women is closer to that of men than upper extremity strength
  • Relative strength differences are closer between the sexes
  • Relative lower extremity strength is similar between the sexes but relative upper extremity strength is still different
  • Strength expressed relative to muscle cross sectional area no significant difference exists indicating muscle quality is similar between the sexes
  • Men tend to have larger muscle fiber cross sectional area
  • Power output between the sexes follows the general trend of strength
  • Women generate around 2/3 the power of men
21
Q

Resistance Training for female Athletes: Responsiveness

A
  • Relative strength gains are similar between men and women
  • Absolute strength gains are larger in men
  • Women respond to strength training in relatively the same way as men
22
Q

Female Athlete Triad: Women who overtrain are at risk for

A
  • Reduced energy availability
  • Osteoporosis
  • Amenorrhea: The absence of menstrual cycle for more than three months
  • Females who engage in resistance training should consume adequate calories to support training demands
23
Q

Female Athlete Triad: Resistance Training Benefits

A
  • Resistance training promotes bone remodeling and reconstruction
24
Q

Program Design Considerations for Women

A
  • Female athletes should be trained the same as men and training and program design should be sport specific
25
Q

Upper Body Strength Development

A
  • Women may require increased focus on upper body strength development due to lower absolute strength then men
26
Q

Anterior Cruciate Ligament Injury in Females

A
  • Women are at a high risk of ACL injury than men due to differing mechanics
27
Q

Older Adults: Age Related Changes in Musculoskeletal Health

A
  • Bone mineral density decreases with age

- Muscle mass and strength decreases with age

28
Q

Older Adults: Age Related Changes in Musculoskeletal Health: Bone: Osteopenia

A
  • Bone mineral density between -1 and -2.5 standard deviations of the young adult mean
29
Q

Older Adults: Age Related Changes in Musculoskeletal Health: Bone: Osteoporosis

A
  • Bone mineral density below -2.5 standard deviations of the young adult mean
30
Q

Older Adults: Age Related Changes in Musculoskeletal Health: Bone: Causes

A
  • Physical inactivity
  • Hormonal
  • Nutritional
  • Mechanical
  • Genetic Factors
31
Q

Older Adults: Age Related Changes in Musculoskeletal Health: Bone: Risks

A
  • Heightened risk of skeletal fracture
32
Q

Older Adults: Age Related Changes in Musculoskeletal Health: Muscle: Sarcopenia

A
  • Age related decrease in cross sectional area of muscle
  • Decreased muscle density
  • Reductions in tendon compliance
  • Increase in intra-muscular fat
33
Q

Older Adults: Age Related Changes in Musculoskeletal Health: Muscle: Causes

A
  • Physical Inactivity
34
Q

Older Adults: Age Related Changes in Musculoskeletal Health: Strength and Power

A
  • Strength and power reduce with age

- Reductions in both can cause decreased ability to perform tasks around the house

35
Q

Older Adults: Age Related Changes in Musculoskeletal Health: Strength and Power: Factors that Contribute to Reductions

A
  • Reductions in muscle mass
  • Nervous system changes
  • Hormonal changes
  • Poor nutrition
  • Physical Inactivity
36
Q

Age Related Changes in Neruo-motor Function: Factors that Contribute to Increased Risk in Older Adults

A
  • Reductions in strength and power
  • Reductions in reaction time
  • Impaired balance and postural stability
37
Q

Age Related Changes in Neruo-motor Function: Factors that Contribute to Increased Risk in Older Adults: Pre- Activation

A
  • Muscle activity before and activity

- Reduced with age

38
Q

Age Related Changes in Neruo-motor Function: Factors that Contribute to Increased Risk in Older Adults: Co-contraction

A
  • Muscle activity immediately following an activity

- Reduced with age

39
Q

Age Related Changes in Neruo-motor Function: Factors that Contribute to Increased Risk in Older Adults: Exercise Prescription

A
  • Seniors benefit from exercises for improved balance and co-contraction
  • Seniors should have a program designed for strength, power, balance and flexibility to reduce fall risk and for related factors
40
Q

Resistance Training for Older Adults

A
  • Aging does not appear to enhance or reduce the ability of the musculoskeletal system to adapt to resistance exercise
  • Resistance training has been shown to improve all factors in older adults
  • Resistance training has been shown to reduce mortality risk
41
Q

Responsiveness to Resistance Training in Older Adults

A
  • Older adults can improve strength similar to young adults with resistance training
  • Older adults have been shown to improve following power and high velocity resistance training as opposed to low velocity resistance training
  • Improved strength and power have been shown to improve older adults functional ability.
42
Q

Responsiveness to Resistance Training in Older Adults: Metabolic, Muscular and Bone Changes

A
  • Older adults have been shown to be able to hypertrophy following resistance training
  • Older adults have shown positive metabolic changes following resistance training
  • Metabolic changes have been shown to be most positive with the addition of dietary changes that support resistance training
  • Resistance Training has been shown to improve bone mineral density in older adults
43
Q

Program Design Considerations for Older Adults

A
  • Programming is similar between younger and older adults
  • Older adults should fill out a pre training medical history
  • Pre training testing should be done to determine where the client is prior to starting a program
  • Older patients should avoid use of the Valsalva maneuver to avoid putting extra stress on the cardiovascular system
44
Q

Program Design Considerations for Older Adults: Importance of Proper Program Design

A
  • Resistance training in older adults is safe if program design is safe
  • Proper form and technique are the most important factor for safe training programs in older adults
45
Q

Program Design Considerations for Older Adults: Considerations for Older Adults New to resistance Training

A
  • It is important to begin older adults who are new to resistance training on lower intensity training programs
  • Care must be taken to insure proper form
  • In training the older adult it is important to focus on the muscle groups involved in functional movements.
46
Q

Program Design Considerations for Older Adults: Exercise Progression and FITT principles for Resistance Training Considerations

A
  • Older adults who are new to resistance training should be started on a lower intensity program
  • Once the lower intensity routine has been mastered a steady progression toward increased intensity is beneficial
  • A good exercise prescription is a light to moderate load at 3 sets at 40-60% of a 1RM for 6-10 repetitions with high repetition velocity
  • Older adults may benefit from 2 exercise sessions per week due to increased recovery times for the older adults.
  • The nutritional content of the patient should be considered when beginning a treatment protocol as adequate nutrition (protein and micronutrients) are necessary for an older adult to build muscle.

Certified Strength and Conditioning Specialist (7 decks)

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