women

Question 1

what does oestrogen do

Answer 1

important for muscle mass
inhibits bone resorption

Question 2

What does Progesterone do?

Answer 2

increases muscle protein synthesis rates
stimulates osteoblasts

Question 3

WHAT is eumenorrheic

Answer 3

regular menstural cycle

Question 4

What is amenorrhea

Answer 4

absence of menstrual cycle

Question 5

primary vs secondary amenorrhea

Answer 5

primary -hasnt had period by 15
secondary - absense of 3 or more periods on a row

Question 6

Anovulatory cycle

Answer 6

menstural cycle where release of an egg doesnt occur

Question 7

what effect does progesterone have on strength

Answer 7

decreases it

Question 8

What affect does estrogen have on strength

Answer 8

increases it

Question 9

what is the thoughts on tissue stiffness and MC

Answer 9

It may or may not vary throughout cycle and meaningfully impact performance

Question 10

What is the thoughts on testosterone

Answer 10

no real evidence for it but increased during ovulatory and midluteal phases

Question 11

What are the thoughts of MC on thermoregulation

Answer 11

do females feel hotter during ovulation
- progesterone could shift thermoregulatory set point
short duration - sufficient warm up negates this
endurance - could limit performance

Question 12

What are the potantial effevts of estrogen or progesterone on substrate availability and metabolism

Answer 12

Estrogen - increases FFA availabiliy during exercise and promote lipid oxidation
Progesterone - may limit fat oxidation

Question 13

How does CHO intake affect metabolism of foods in different phases of the cycle

Answer 13

CHO prior to exercise negates the MC phase differences of CHO and lipid oxidation during prolonged exercise

Question 14

what are the overall thoughts on training to MC

Answer 14

There isn’t sufficient evidence to change program or diet based on MC. for some people training may have to be adapted

Question 15

What are thoughts on contraception and performance

Answer 15

there are some convincing findings but still dont know if it causes a decrease in performance of strength, skill or endurance events

Question 16

4 things to consider when designing diets for female athletes

Answer 16

• individual preference
• Total energy expenditure - this will change depending on what phase of the cycle they’re in
• time for recovery - limited time for glycogen repletion, rehydration etc
• Nature of sporting event - some sports have weigh ins, sometimes people have to transport their food supply.

Question 17

what should you consider when designing a diet (4)

Answer 17

energy demands for each session/day
what are the individuals goals
what phase of the season are they in
individual preferences

Question 18

What is a way to optimally stimulate protein synthesis

Answer 18

20-30g protein a serving over 3-4 feeding occasions per day (this equates to a protein serving of 1.3-1.7 g/kg protein a day)

Question 19

What is the max protein intake thats usually usable

Answer 19

up to 2.2g/kg per day

Question 20

how long are muscle protein synthesis rates elevated after exercise

Answer 20

24-48hrs

Question 21

When can creatine supplements be useful

Answer 21

repeated sprints and strength
not useful for endurance

Question 22

How much protein for optimal muscle synthesis

Answer 22

1.6-2.2g/kg

Question 23

what amino acids switches on muscle protein synthesis

Answer 23

Leucine