Post on 05-Apr-2020
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Presented by Julie Downing, PhD, FACSM
COCC Health & Human Performance Dept Chair,
COCC Exercise Physiology Lab Director,
ACSM Exam Development Team Member
Physiological & Developmental Issues
for Adolescent Girls in Endurance Sports Fast & Female Clinic, Bend, Oregon
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
OUTLINE
• Adolescence Defined
• Menstrual cycle effect on performance
• Female Athlete Triad
• ACL Injury Prevention
• Jumping – building bone
• VO2max development
• Overtraining
• Summary
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Adolescence – the period of life from
puberty to maturity
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Average age of first period in
U.S. is 12.5 years (NHANES)
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Average age of first period (menarche) is decreasing
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Menstrual Cycle & Performance
• Body temp up in luteal phase (last 2 weeks of cycle) due to
increased progesterone, therefore moderately impaired
thermoregulation
• However outstanding performances and world records have been
established during ALL phases of the menstrual cycle
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Menstrual Cycle & Performance
Athletic Amenorrhea • Periods stop
• 3% general population, 10-24% in distance runners
• Due to high training volume & increased psychological stress
(despite body fat) which affects hormones & catecholamines
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Dysmenorrhea
• Painful menstruation
• Incidence is higher in female athletes than non-
athletes
• Due to prostoglandins causing smooth
muscles in the uterus to contract, which in turn
causes ischemia and pain.
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
If you don’t eat enough, body fat decreases, estrogen is stored in fat so if
there’s not enough fat to store estrogen in, the body decreases estrogen
production which is very bad since estrogen protects the skeleton from bone
resorption.
Health & Human Performance
Female Athlete Triad –
• 3 most common health problems facing young female athletes
• These 3 are inter-related. One problem can promote another
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
• Cross-country skiing is great aerobic exercise but not the
only exercise necessary to protect the bones (not fully
weight bearing as weight is distributed over the ski).
• Important to include weight training, running &/or
jumping. GIRLS NEED TO JUMP!!!
• Walking is not quite as good.
• Swimming & cycling are not
great alone for the bones.
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
ACL Injuries in Adolescent Girls
• 4-8 x greater risk than boys
• During cutting or landing tasks
• Increases risk of osteoarthritis
Why so prevalent? • Estrogen increases joint laxity
• Narrower femoral notch
• Smaller size of ACL
• Greater Q-Angle
• Pronated foot
• Landing, cutting, & loading in valgus
• Using quads too much instead of hips
• Less knee flexion (overusing the knees,
landing stiff legged)
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
ACL Injuries in Adolescent Girls
• Notch smaller than boys – may contribute
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
VALGUS =
knock kneed landing
= BAD!!!
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Q-Angle is larger in girls
than boys.
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Jumping / Landing
• Do NOT land straight-legged
• Bend your knees!
• Keep knee in line with hips and ankle straight
ahead
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
ACL Injury Prevention
• Jump training
• With proper technique
• Land with bent knees
• Balance training
• Strengthen the hips
• PEP ACL Prevention Program
• Prevent Injury & Enhance Performance
• Can decrease ACL injury rate by 74%!
• Santa Monica Sports Medicine Foundation
• http://smsmf.org/pep-program
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
VO2max Development in Girls • Most oxygen one can take in relative to body weight
per minute of all-out maximal exercise
• Higher the better for endurance performance
• Girl XC skiers & runners = 50’s
• Average adolescent girl =
37-38 ml / kg / min
• How to improve?
• Intensity training done at the
proper frequency based on time of
season
• Hard-Easy Principle
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Overtraining Signs & Symptoms
• Decreased performance
• Heaviness, extreme chronic fatigue
• Elevated morning pulse (>10% or 10 bpm)
• Elevated blood lactate, heart rate, & VO2 during
submaximal exercise
• Inability to reach max heart rate or VO2max
• Body weight loss (decreased body fat) with decreased
appetite (decreased body fat)
• Altered mood state: irritability, depression, listlessness, low
morale, lack of enthusiasm
• Muscle tenderness / soreness
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Overtraining Prevention
• Listen to your body!!!!!! • Make sure coach is educated! • “Hard-easy” approach & periodization • Utilize a physiology test to aid in the design of a proper training program & the FOLLOW IT!! • Back off or take off if you feel tired, you’re getting sick,
or you’re already sick • Schedule complete rest days, active recovery days, &
cross-training days • Don’t be afraid to seek advise of a health care
professional if necessary Examples: Registered Sports Dietician, Sports Psychologist, Sports Physician, etc.
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Summary
• Teach girls how to jump and land properly
• Provide opportunity for girls to perform muscle
strengthening activities (especially hip muscles)
• Provide good nutrition for girls, especially calcium & Vit. D
• Make sure that girls are not overtraining. Don’t go too long
or have several hard days in a row.
• Minimize girls stress. Teach them
effective coping skills.
• Make training fun! Be creative!
Health & Human Performance
Central Oregon Community College | 2600 N.W. College Way | Bend, Oregon 97701 | (541) 383-7700 | www.cocc.edu
Thank you for your time!
Questions????
E-mail: jdowning@cocc.edu
Health & Human Performance