menstruation and training Flashcards
What are the four phases of the menstrual cycle?
Menses, Follicular, Ovulation, Luteal
These phases are crucial for understanding hormonal fluctuations and their effects on training.
Which hormones regulate the menstrual cycle?
Estrogen, Progesterone, Follicle Stimulating Hormone, Luteinizing Hormone
These hormones play significant roles in the physiological changes during the menstrual cycle.
How does higher Estrogen affect ligament laxity?
It leads to a decrease in Lysyl Oxidase (LOX), reducing collagen cross-linking.
This can increase the risk of Anterior Cruciate Ligament (ACL) injury.
What risk is associated with increased ligament laxity due to high Estrogen levels?
Increased risk of Anterior Cruciate Ligament (ACL) injury and instability
Higher Estrogen levels also decrease pain perception, increasing the risk of unnoticed strains.
What effect does increased Progesterone have on body temperature?
It causes an increase in body temperature via the hypothalamus.
This can lead to decreased heat tolerance and increased fatigue.
What cardiovascular changes are associated with increased Progesterone?
Increased blood pressure, heart rate, breathing rate, blood volume, and core temperature
These changes can affect overall physical performance.
What is the effect of increased Estrogen on VO2/VO2max?
It leads to a decrease in VO2/VO2max and ventilation.
This may result in decreased endurance.
How does Estrogen influence muscle mass and strength?
It is considered anabolic and potentially increases muscle mass and strength through the Estrogen Receptor beta (ERb) pathway.
However, no changes in one-repetition maximum or power have been observed.
What has been observed regarding performance metrics across menstrual cycle phases?
No changes in overall performance metrics across the phases have been noted.
Despite fluctuations in hormones, acute performance and long-term adaptations in strength remain stable.
What happens to fatigue and ventilation in the luteal and menses phases?
There is an increase in fatigue and ventilation at speeds associated with 80% of VO2max.
This suggests that these phases may be more challenging for performance.
What is the recommendation for training across the menstrual cycle?
Aim for an individualized approach to training, taking into account individual experiences and symptoms.
A strict periodization of training based on the menstrual cycle is not deemed necessary.
True or False: Individuals can improve their fitness across all phases of the menstrual cycle.
True
The source emphasizes the variability of menstrual cycle experiences.
