Females in sport Flashcards
What are the 5 differences between male and female athletes?
- Skeletal
- Physiology
- Hormones
- Body composition
- Training effects
Describe the skeletal differences between male and female athletes
- Shorter, wider pelvis
- low COG and increased Q angle - Shorter limbs especially arms
- shorter lever length - therefore less power
- increased carrying angle
- smaller thorax = less lung capacity
Describe the differences in body composition between male and female athletes
Males - 14% avg BF
Females - 26% avg BF
Distribution MEN - abdominal+upper body
Distribution WOMEN - hips and thighs
MM’s
- women 40% weaker in upper body
-
Describe the differences in physiology between men and women
- smaller thorax - lower tidal volume/lower RV
- lower lung mass - less minute ventilation
- Smaller heart - higher HR, smaller SV
- Lower Q - lower aerobic capacity
- less BV/fewer RBCs/less Hb - less O2 carrying capacity
Describe the Female Athlete Triad
- Low energy availability - w/ or w/out eating disorders
- Amenorrhea - irregular/absent periods
- Osteoporosis
What are the short term consequences of FAT?
- Stress #
2. Reduced performance (endurance/energy/recovery)
What are the long term consequences of FAT?
- Bone health
- PEAK bone health - 50% gained during adolescence! and is most important factor in determining OP later on
- resuming menarche = increased bone density for 2 yrs only - so it might never fully recover - Fertility
What 3 areas of injuries are more common in females?
- Stress fractures
- Patellofemoral
- ACL ruptures
- Breast related
What are higher stress #’s in women due to?
- poor bone density (FAT)
- malalignment
- training problems
What are higher PFPS due to?
Higher Q angle
- to treat - VMO/quad strengthening+ good landing/jumping technique
How much more common are ACL injuries in women and what contributes to it?
- 6-8x more likely
- more likely due to:
> higher Q angle
> post tibial shape
> poor landing technique
What are the risks of exercise on the fetus?
- Fetal injury (d/t direct trauma but its rare)
- Fetal distress (d/t raised HR)
- Intrauterine growth retardation (women who ex have smaller babies but no short or long term consequences)
- Prematurity (ex = adrenaline = early labor)
- Fetal malformation (more heat = neural tube defects)
- neural tube closes after first few weeks of development and most exercising women don’t even know they’re pregnant at this stage!
What are the 3 injury risks for women who are pregnant and exercising?
- LBP
- d/t change in CoM, anterior pelvic tilt, laxity
- Mx: SIJ belts, sitting/sleeping posture, exercise - Hypotension (supine position fetus can occlude the IVC so place pillow under right side to shift fetus off this area)
- Rectus abdominus seperation (tubi-grip/belly bands to support belly; no sit ups or anything else that causes visible herniation)
Describe exercise prescription for pregnant women
65-85% max HR 3x/week @ 45 mins Avoid supine position Hydration No ex to exhaustion Avoid abdo trauma
Describe post partum ex guidelines
Start when comfortable
Avoid high impact first 6 weeks
If C section - no strenuous 6 weeks; no heavy RT 12 weeks
Ensure adequate hydration
