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Ch 9 Physiology & Exercise Chapter by Carol L Christensen In Women In Sport Notes by N. Bailey.
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Transcript of Ch 9 Physiology & Exercise Chapter by Carol L Christensen In Women In Sport Notes by N. Bailey.
Introduction to the Chapter
Chapter Focus:
physiological differences and similarities
& Other physiological concerns
Records Improving Performance records improving for
both men and women Women are closing the gap For both aerobic capacity & speed
events Much overlap between the sexes Look at data on page 180
Factors Affecting Performance Differences Hormonal differences ate menarche Socio-cultural differences: Clothing, activity level, lack of
opportunities for women, lower monetary rewards
Social myths: women are more easily injured, media coverage that marginalizes women athletes, gender roles
Physiology & Performance Pre-puberty and Puberty Aerobic Capacity Anaerobic Capacity or Power Muscle Strength and Physiology Body Composition
Puberty 12 yrs: Average age of puberty for girls Prior to that differences accounted for
by differential training and skills, not physiology
Boys mature 2 – 3 years later Mature male larger size due to
increased length of growth period
Aerobic Capacity Females at a disadvantage de to
smaller size (fewer rbc, lower hemoglobin concentration, smaller heart, lungs, and lower blood volume
15% to 25% disadvantage Performance records demonstrate that
this difference can be somewhat overcome with training and coaching
Anaerobic Capacity or Power
Women have less muscle mass And lower Anaerobic Power AnT Anaerobic threshold is related to
endurance performance. The point where anaerobic energy
sources are used at the cell site When lactic acid accumulates Women can’t maintain as fast a pace
Strength No differences in muscle tissue itself Differences in strength greater than
that for anaerobic and aerobic power Large overlap, but generally women
have 66% of the strength of men Upper body, 56% as strong as men Lower body, 72% as strong No Difference in fast and slow twitch
Body Composition Female athletes closer to male athlete
counterparts than to untrained women Average young woman 22 to 24%
body fat Average woman athlete 17 to 14% Average 60 yr- old woman professor ? Average untrained male: 14 – 16%
Response: Environment Conditions Temperature Regulation Hot Environments Cold Environments Altitude Air Pollution
Importance of Topic Various environments impose
demands on the body during exercise In extreme conditions all are affected With moderate changes some people
are affected and some are not Responders experience symptoms
with mild conditions v. Non-responders
Temperature Regulation Hyper- & hypothermia occurs in
extreme temps & are life threatening Exercise increases metabolism &
therefore, heat Okay in cold climate, a problem in hot Hot environment: sweat 90% heat loss
Temperature Mechanisms
Convection: wind blowing on body Conduction: contact with colder or
warmer surface Radiation: heat transfer through
electromagnetic waves Evaporation of sweat that we
mentioned in the last slide
Hot Environments Higher heart rate, higher sweat rate,
increased glucose use for energy, increased blood flow to the skin
Responses help maintain temperature Men & women with similar aerobic
fitness levels respond similarly to heat In extremes disadvantaged because of
greater surface area to gain heat
Safety Precautions Heat stroke, exhaustion & dehydration Drink plenty of fluids, especially water Reduce intensity, duration Avoid hottest part of the day Acclimatization: reduced sweat
rate,earlier onset, increase plasma volume takes about 14 days
Cold Environments Greater oxygen consumption during
sub-maximum work Increased glucose use for energy Less blood flow to the skin Hypothermia and frostbite Dress in layers, dry clothing, protect
the hands and the head
Different Responses? In general, similar physiological
responses Women at greater risk: greater surface
area relative to body mass helps cool Less muscle mass produces less heat With proper precautions both men and
women withstand cold temperatures
Altitude Low level of oxygen=hypoxia Higher heart rates, increased
ventilation, reduced aerobic power Endurance performance is impaired Adaptations: 4 to 6 months Increases in hematocrit, hemoglobin,
myoglobin and rbc attenuates hypoxia
Air Pollution At high levels: chest tightness,
difficulty deep breathing, eye irritation, headaches, dry throat
Endurance performance impaired by high carbon dioxide
Smog alerts: exercise indoors, avoid car exhaust
Men and women affected equally
Responses To Training Virtually the same for all individuals Altered by environmental conditions &
substances like drugs & alcohol Increases in heart rate, cardiac output,
ventilation, and metabolism
* When fitness levels are similar no sex differences
General Response Regular program of exercise results in
increased VO2 Max, strength, power and speed.
Type of training influences type of response – specificity principle
Training programs should be based on capacities, skills and abilities, not sex
Men will gain more than women
Specific Training Responses
Training depends upon particular stressors. For example:
Yoga for strength and flexibility Weight training for strength & loss of
body fat For Strength increase resistance For endurance increase reps
For Strength and Endurance
Lift 2 to 3 days per week Do at least one set of 8-12 repetitions Choose a weight that causes fatigue at
the end of the last repetition Better to underestimate the weight at
first in order to prevent muscle injury
Gender Differences Women’s earliest strength increase
result of increased muscle fiber recruitment
Men’s earliest increase due to increase in muscle fiber size
After several weeks of training women also experience hypertrophy
Anaerobic Training Interval training for 50 to 400 meter
runs Timing of the work and rest intervals
determines the specific training result For most running games require both
aerobic and anaerobic training Wind sprints= anaerobic + aerobic
training needed for running games
Stretching Never stretch a cold muscle Warm up by walking, jogging before
stretching Static stretch better than ballistic Stretch the muscle until slight tension
is felt, not pain. Hold for 15 to 60 seconds
No evidence of injury prevention
Warming Up & Cooling Down
Gradual adjustment to increase demands of exercise: oxygen delivered to muscle cells, decreased time for muscle contraction
Do low intensity activity similar in nature to the workout activity
Cool down – same activity only less intensity. Best time to stretch
Menarche Training at young age may delay onset
of puberty or maybe not Trained females begin menstruation
from .5 to 2.5 years later No evidence that delay is harmful in
any way Early maturing girls may drop out of
sport so we find these data
Menstruation Research results unclear about effects
on performance Individual variability obscures any
patterns of performance. Some evidence suggests that regular
exercise decreases incidence and severity of painful menstrual periods
Menstrual Disruption Higher incidence of menstrual
disruption in younger, highly motivated athletes, in intensively trained athletes, and in sports that emphasize lean body type
Amenorrhea related to osteoporosis Female Athletic Triad also a concern
Menopause A drop in circulating hormones,
especially estrogen Hot flashes not harmful Not much studied No difference in ability to improve
fitness levels Exercise recommended for fat control
& delay effects of aging
Pregnancy Increased blood volume, cardiac
output, fat and weight distribution, changes in most systems
No difference between athletes and non-athletes in major disorders
Athletes shorter periods of labor and fewer complications
Recent Research Exercising pregnant women have
higher ventilation volumes, higher ratings perceived exertion, energy expenditure
Don’t do maximum effort High risk pregnancy – avoid exercise Most benefit from exercise: 3days per
week; non-weight bearing
Osteoporosis 4 times more likely in women Three major risk factors: low estrogen,
low calcium, lack of physical activity Prevention should start in the teen
years ERT recommended Low impact exercises