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Women and Resistance Training

Chapter 9-Fleck . Women and Resistance Training. Introduction. Issues concerning women and RT Common misconceptions about women and RT. Gender Absolute Strength. Maximal amount of force Women ~60% total of men 55% upper body 75% lower body Different exercises and muscles vary Why?

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Women and Resistance Training

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  1. Chapter 9-Fleck Women and Resistance Training

  2. Introduction • Issues concerning women and RT • Common misconceptions about women and RT

  3. Gender Absolute Strength • Maximal amount of force • Women ~60% total of men • 55% upper body • 75% lower body • Different exercises and muscles vary • Why? • Total muscle mass • Distribution differences (upper body) • Same in young and old and trained

  4. Trained Women vs. Untrained Men

  5. Gender Relative Strength • Strength expressed relative to BW or FFM • More equivalent to men's • Not the same • Still a greater difference in upper body • Focus • Fat free mass differences in upper vs. lower body

  6. Relative to CSA • Sometimes there is no difference by gender • Very similar in these terms • Strong correlation between force and CSA • Females may have lower EMG activity

  7. EMG Difference

  8. Pennation and Number of Fibers • Increased angle (force) and length (velocity) • Unclear of gender differences • Number and size of fibers • Size is less in women • Number is inconclusive

  9. Pennation

  10. Size

  11. Power and Fiber Types • Average of 50-75% less than men • Relative differences are much less • Quality of muscle appears similar • Women’s size is smaller • Women’s type I may be larger (more endurance) • Force/velocity curve is similar in shape • RFD less in women • EMG differences?

  12. Training Effects • Training adaptations are similar or greater in Women • V02 • Body comp (still greater fat mass in women) • Hypertrophy (short term; not excessive in women) • Fiber type changes faster in women • Rate of gains faster in women

  13. Hormonal Responses • T/C ratios acute and chronic • Menstrual cycle in women • T - 10x greater in men • Not different in untrained vs. untrained women • C - regulatory role • Related to intensity and volume • Longer time results in changes • Ratio – increase over time

  14. Testosterone

  15. Growth Hormone • Both men and women increase (volume, intensity and time)

  16. Menstrual Cycle • Studies are mixed on effect • Hormonal changes • No change in T • Increase in C and Progesterone • Adaptations may be best in follicular vs. luteal • Alterations in cycle during training • Performance is unclear • May be related to psychological factors

  17. Bone Density and Knee Injuries • RT appears to be positive • Probably only minimal effect • Menstrual cycle changes are negative • Knee injuries greater in women (4-6x) • Q-angle greater, notch less • EMG differences (EMD) • Hormones (laxity)

  18. Needs Analysis • Sport requirements are the same • Design is very similar • Men vs men and women vs women • Knee injuries should be addressed • Upper body strength is focus

  19. Summary • Absolute strength differences • Relative strength similar (lower body) • Adaptations similar (short term) • Effect of menstrual cycle is unclear

  20. Next Class • Chapter 10 Fleck

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