Lecture 4: Age and Sex Differences

Question 1

Chronological age

Answer 1

age in months/years

Question 2

Biological Age

Answer 2

skeletal age, sexual maturity, somatic maturity

• 8-13yrs in females
• 9-15yrs in males
• different from person to person and males and females

Question 3

Tanner classification

Answer 3

stages 1-5

Question 4

Muscle and Bone Growth in Children

Answer 4

• muscle mass steadily increases throughout puberty
• during puberty a 10-fold increase in testosterone production in boys resulting in a marked increase in muscle mass
• girls increase in estrogen causing increased fat, breast development, and widening of hips

Question 5

Growth Cartilage in children located in

Answer 5

epiphyseal (growth plate) and joint surfaces of bones

• damage to growth plate may impair growth and development of affected bone
• lack of bone mineral density because bones have not completely ossified

Question 6

Take caution during

Answer 6

peak height velocity

• age 12 for females
• age 14 for males

Question 7

Growing pains

Answer 7

muscle and back off off due to potential of soft tissue damage

Question 8

Developmental Changes in Muscular Strength

Boys

Answer 8

peak gains in strength typically occur about 1.2 years after peak height velocity and 0.8years after peak weight velocity

Question 9

Developmental Changes in Muscular Strength Girls

Answer 9

peak gains in strength also typically occur after peak height velocity, although there is more individual variation in the relationship of strength to height and body weight

Question 10

Body Types

Answer 10

mesomorph - athletic build
endomorph- slightly larger
ectomorph- slender build

Question 11

What is the primary reason for strength gains due to?

Answer 11

neurological factors as opposed to hypertrophic factors

Question 12

considerations for youth

Answer 12

appropriate intensity and volume

-modified training modalities

Question 13

Benefits of RT in Youth

Answer 13

• decrease in fatness & obesity levels
• enhance bone density
• increase resistance to injury
• development of fundamental sport skill (strength, speed, power)

Question 14

Potential Risks of Youth RT

Answer 14

1) Potential for injury to epiphyseal plate
- should be able to eliminate this with proper training
2) Risk for repetitive-use soft-tissue injuries
- largest concern
- growing pains deal with soft tissue

Question 15

Preventing overuse injuries in youth

Answer 15

• should be evaluated by physician before training starts
• educate parents about risks
• participate in year round conditioning program
• monitor nutritional status
• coaches should participate in education programs and plan recovery sessions
• participate in a variety of sports and activities

Question 16

RT Guidelines- youth

Answer 16

1) understand benefits and risks
2) competent and caring fitness professionals should supervise training sessions
3) safe and properly tested environment
4) Dynamic warm-up exercises before RT and static stretching after
5) minitor each child’s tolerance to exercise stress
6) begin with light loads and increase gradually
7) 1-3 sets to 6-15reps
8) can use multi-joint exercises as long as load is appropriate and proper form emphasized
9) 2 to 3 non-consecutive sessions per week
10) have adult spotters near by
11) program should be systematically varied throughout the year
12) drink water before, during, and after exercise

Question 17

Male and Female differences

Answer 17

• women have more body fat and less muscle tone
• women are lighter
• men broader shoulders relative to their hips
• women broader hips to their waists and shoulders
• women have 66% the absolute strength of men
• women have close to equal strength to men in terms of relative strength
• women have equal muscle cross-sectional area strength, muscle quality is not gender specific
• women’s power output relative to total body weight is about 63% that of mens

Question 18

Program design considerations for women

Answer 18

• development of upper body is important for female athletes who pay sports that require upper body strength and power
• incidence of knee injuries in females is increasing

Question 19

Why do females get more knee injuries

Answer 19

3-6 more likely to tear ACL

• wider Q angle
• hormonal differences make tendons more elastic

Question 20

Female injury prevention strategies

Answer 20

• preparation screening by physician
• participate in year-round conditioning program
• dynamic warm-up and specific warm-up
• wear appropriate clothing & footwear
• maximize athletic potential by optimizing dietary intake

Question 21

osteopenia

Answer 21

BMD between -1 to -2.5 of the young adult mean

Question 22

osteoporosis

Answer 22

BMD below 2.5 SD of the young adult mean

Question 23

Sarcopenia

Answer 23

loss of muscle mass resulting in loss of muscle strength and power

• after 30, cross-sectional area and muscle density decrease, intramuscular fat increase
• why? physical inactivity, selective loss of type II fibres, nervous system changes, hormonal changes, poor nutrition

Question 24

Benefits of RT in Older Adults

Answer 24

offset natural decreases by increasing:
-muscular strength, power, endurance
-muscle mass, fibre size, metabolic capability
-RMR, BMD, physical function
offset natural increases by decreasing body fat
Translates to: increased quality of life and ability to perform activities of daily living

Question 25

Only resistance training can…

Answer 25

increase muscle strength and muscle mass

Question 26

Program Design Consideration for Seniors

Answer 26

1) prescreening essential
2) warm up for 5 to 10mins before, static stretching before, after, or both after each session
3) start at low intensity (1 set of 8-12 reps at 40-50% of 1RM) and gradually increase
4) avoid valsalva manoeuvre
5) 48-72hrs of recovery between each session
6) pain free ROM during exercise
7) trained instructor supervision
8) nutritional status must be good