A.3.1.1 (3) Considerations of a training program (menstrual cycle)

Why are baseline values important to consider

help track progress over time, and creating personalized training programs

What is fatigue (training-induced)

a temporary decrease in performance to exercise stress

What are some signs?

• decreased strength/power

• increased recovery time

• altered heat rate response

What do beginner programs focus on?

proper form, lower intensity, more rest, basic movement

What do experienced athletes focus on?

higher intensity, complex movements, specialized training, shorter recovery periods

What does a training program of too low intensity do?

minimal gains, lack of challenge, slower progress, loss of motivation

What does a training program of too high intensity do?

risk of injury, OTS, burnout, decreased performance

What are some considerations for age in training?

• recovery changes with age

• bone density

• joint health and flexibility

  • CV capacity

What are some sex differences to consider in training?

• testosterone levels; affect muscle development, recovery time and gains

• joint stability variations

• bone density differences

What are the 4 main hormones involved during the menstrual cycle?

Luteinizing hormone (LH), Follicle-stimulating hormone (FSH), Progesterone, Oestrogen

What is the role of these hormones?

• Oestrogen: muscle strength, bone health

• Progesterone: recovery and metabolism

• FSH: follicle development

• LH: ovulation trigger

What are the two main phases of the cycle?

follicular and luteal phase

What happens during the menstruation phase?

low progesterone and oestrogen = decrease in energy, reduced endurance, as well as increase in pain impacting motivation, concentration and performance

What happens during the follicular phase?

• rise in oestrogen

• low progesterone

• increasing FSH

• LH near end

Follicular phase (2)

increased strength performance, better recovery, enhanced training adaptation

What happens during the ovulation phase?

oestrogen peaks then drops after, progesterone begins to increase too

what are some key considerations during the ovulation phase (high oestrogen

has an effect on sparing glycogen and increases injury risk due to increase joint laxity on joints

what happens during the luteal phase

progesterone is at its peak, preparing the lining of the uterus for implantation of the seed

what are some key considerations to note during the luteal phase

• high/elevated body temperature = increased hydration demand

• altered metabolism = food cravings, mood fluctuations

• increased fatigue potential

what is the glycogen sparing effect

the bodys increased releaince on fat metabolism instead of glycogen during exercise

what is the glycogen sparing effect influenced by

progesterone

why does the body’s fuel source change across the menstrual cycle

due to hormonal fluctuations

what are the two primary energy sources

• carbohydrates (glycogen & glucose)

• fats (fat oxidation)

what happens when the energy source is reliant on carbs

oestrogen is high (follicular phase), there is higher glycogen availability and usage

what is this ideal for

high intensity training / strength

what happens when the energy source is reliant on fats

progesterone is high (luteal phase), reduced insulin sensitivity making carbohydrate use inefficient

what does this result in an increase in

increase use of fat oxidation which is beneficial for endurance training (low-moderate intensity)

summary

Phase	Primary Fuel Source	Best Type of Exercise
Menstrual	Balanced use of carbs & fats	Moderate training/rest
Follicular	Carbohydrates (Glycogen)	High-intensity & strength
Ovulation	Carbohydrates (with some fat)	Peak performance
Luteal	Increased Fat Oxidation	Endurance, low-moderate intensity