CSCS - Chapter 7 (Age/Sex Differences & Resistance Training Implications)

define resistance exercise

special method of conditioning where indiviual works against variety of resistive loads, to help enhance health/fitness/performance

_________ is defined as period before development of secondary sex characeteristics, while ________ is between the period listed above and adulthood

childhood

adolescence

the term younger athletes/youth athletes refers to athletes who are either in thier _______________ or _________ (in other terms, what?)

the term older/senior refers to what group

childhood or adolescence (anyone who is not an adult)

men and women 65 years or older

is chronological age an accurate way to define a stage of maturation or development

No

one's development can vary widely by age

- ex: group of 14 year olds can have height difference of 9 inches or more

- ex: 11 year old girl can be taller and more skilled than 11 year old boy

who starts puberty first, boys or girls

girls (8-13) (boys 9-15)

associate the following:

1. age in month and years

2. skeletal age, somatic maturity, sexual maturation

biological age

chronological age

1. chronological age

2. biological

importance of assessing ones maturity level

related to measures if fitness like...

- muscular strength

- motor skill performance

what is gold standard for assessing biological maturation

skeletal age assessment w/ radiograph to look at ossification of L wrist

- difficult tho because requires the equipment and training

whats wrong w/ Tanner staging process

super invasive and weird; DO NOT USE

what is CSCS most reasible and realistic mean to measure biological age

somatic measures

what is peak height velcoity with measuring biological age

meausres age based on age of maximal rate of growth during growth spurt

define training age

also, why is it important

length of time child has followed a formal/supervise lifting program

can influence adaptations to resistance training; amount of gain in any measure is impacted by amount of previous adaption that has occured

strength and conditioning professionals should recognize the following variables (technical competency, training age, maturity level) when...

individualizing training program

should programs differ between:

a) a low training age, low confidence, inexperienced child

b) high training age, experienced adolescent lacking motivation

YES

during period of peak height velocity, young athletes may be at an ___(increased/decreased)_____ risk of injury

increased

during the peak height velocity/growth spurt, the following are risk factors for overuse injuries:

- muscle _____________

- change in ______ of mass

- relative ______ of muscle tendon units spanning growing bones

imbalance

center

tightening

some ways to change program if young athlete complains of pain or discomfort during growth spurt not related to growing pains (4)

reinforce high quality movement patterns

target flexibility restrictions

correct muscle imbalances

decrease volume/intensity

t/f: the development of muscle mass occurs at a slower rate in girls than boys due to hormone differences

T

how, with girl and boy, does muscle mass increase

hypertrophy, not hyperplasia

peak muscle mass occurs in ages 16-20 in _____, and 18-25 in ______

unless affected by:

girls

boys

resistance exercise, diet, both

what are the primary ossification center and secondary in bones

primary: diaphysis

secondary: growth cartilage

growth cartilage...

- where are the three places it is found

- what happens if it is damaged

epiphyseal plate, joint surface, apophyseal insertion of muscle/tendon

impair growth and development of affected bone

peak incidence of epiphyseal plate fractures in children happen when

peak height velocity (growth spurt)

risk of damage to epiphyseal plates can be limited by what

appopriate technique

good progression of loads

instruction by qualified trainers

during periods of rapid growth, muscle increases first in ____(mass/ability to express high levels of force)_____ and then later in ____(mass/ability to express high levels of force)_____

first mass

later ability to express force

in untrained men, peak strength is attained around ____, while in untrained women it is attained around _____

20-30 (grows after puberty)

20 (grows, but will often plateau more)

t/f: neural development is important to muscular strength, and since nervous system development finishes once sexual maturation does, children may not have same abilities as adults do until full maturation

true true truw

describe the following terms, and then match them to either late maturing or early maturing (biologically)

mesomorphic

endomorphic

ectomorphic

EARLY:

mesomorphic: muscular and broad shoulders

endomorphic: round and broad hips

LATE:

ectomorphic: slender and tall

is resistance training safe and effective conditioning for children?

yes

what is something that when starting a program, is often very important to consider when programming between adults and children

children should have less intensity/volume and more rest to avoid injuries;

can not give a child an adult program, because often has too much volume and intensity while lacking adequate rest

has studies shown that youth are able to add extra muscular gains on top of the typical muscle growth seen with growing up?

if yes, what is the range of increased growth

if no, what age range do we see this effect wear off

yes; if intensity and volume are adequate

gains at about 30-40% in short term, and then need continued training after to keep growing

things such as reducded training from program design, extended traveling, busy schedules, involvement in other sports, injury, etc can lead to a lower amount of training stimulus and causes WHAT

detraining, and a loss of the recently earned training-gains

preadolscent strength gains are not associated with muscule hypertrophy strongly, whereas youth after puberty who get strength gains often do see a correlation with muscle hypertrophy

is this true, and if so, name one reason why

yes it is

higher hormones (testosterone, growth hormone, insulin-like growth factor)

name 3 hormones that help adolescents during and after puberty see an increase in muscle hypertrophy along with strength gains

testosterone

growth hormone

insulin-like growth factor

preadolescent boys and girls can significantly improve thier strength above the maturation rates with _________________

which factor plays a bigger role in this group: hypertrophic factors or neurological factors

resistance training

neurological

what is a potential benefit that resistance training may have over aerobic training when working with obese youth

it is not aerobically taxing, provides an opportunity for all participants to have success and feel good about exercise

what is a potential long term skeletal benefit for adolescent girls to engage in weight training

increase bone mineral density, help fight risk of osteoporosis

regular exercise particpation in kids can help improive:

- body fat reduction

- insulin sensitivity

- cardiac function

- all of the above

all of the above

does specialing early in a sport/position help improve or reduce the risk of overuse injuries, overtraining, or burnout

IMPROVE

what is a potential benefit of adding resistance training to a preseason fitness program for youth sports

helps prepare the athlete better for demands of sport, and help reduce injury while promoting success

resistance training will ________ youth athletic performance

enhance

is reistance training sometimes safer than other youth sports?

why is that

yes it may be

the forces placed on athlete are expected and anticipated, and sometimes in organized sport it may see higher quantity of forces

when do children get injured most often in weight room

when technique, supervision, or training loads are inappropriate

is 1 rep max testing safe in children/adolsecents

YES, if the guidlines are followed

when does resistance training carry a low risk for epiphyseal plate fractures

when the children/adolescent is taught how to train properly and understand the proper procedures

is there a minimum age for kids to do resistance training

no, but must be able to follow instructions and want to do this type of training

is the only goal for youth resistance training to have muscular gains

no, also want to teach children about bodies, promote interest in activity, and have fun

what are some big takeaways about programming with kids

want to ensure they have fun, and play down competition between indivuals (focus on indiviual program)

PROPER TECHNIQUE

only progress once good technique is had

TECHNIQUE!!!!!!!

as tehcnique and strength improve, you want to gradually increase the resistance about ___%-____%

5-10%

for youth resistance guidelines:

1. as technique and strength improve, you want to gradually increase the resistance about ___%-____%

2. depending on needs/goals, ___-____ sets of ___-___ repetitions can be done

3. advanced multi-joint exercises like the snatch and clean/jerk can be given into program

4. what is number of sessions per week

1. 5-10%

2. 1-3 sets, 6-15 repetitions

3. yes, but with proper technique and form ensured

4. 2 or 3 can be done, but do them nonconsecutive

- if higher training age, can bump this up

compared to men, women tend to have....

a. ___ body fat

b. _______ muscles

c. __________ bone mineral density

a. more

b. less

c. less

compare absolute strength between men and women

compare relative strength between men and women

compare with muscle cross sectional area

women have about 2/3 strength of men

women lower body similar, upper still less

no significant difference

with muscle cross sectional area strength, men and women show no difference. what does this tell us

muscle quality is not sex specific

sex related differences in power output are ________ to those of muscular strength

similar

are relative increase in strength gains less for women than that of men, with resistance training?

no, they are the same!

female athletes who train at high energy expenditures and have low caloric intake are at risk for

female athelete triad

when female athletes have an energy imbalance (due to either low consumption or excessive energy expenditure), what two things is she at risk for

amenorrhea (absence of menstrual cycle for 3+ months)

osteoporosis (low bone mineral density)

in females, resistance training can help ________ bone mineral density levels, which may be an issue with people falling into the "_______ _______ ______"

improve

female athlete triad

what is important with female atheltes are nutrition

must be getting enough to supplement the energy they are expending

on a physiological level, do female and male athlete's resistance training programs need to be different?

no; the characteristics of muscle is the same between sex

what are 2 areas of concern for resistance training for female athletes

upper body development

prevention of knee sport related injuries

what are the benefits for competition of having female atheltes do overhead and upper body strength exercise

how much extra do you need to program them to see benefits, and where might those benefits be seen

helps provide strength to motions that transfer to recreation and sport

adding one or two upper body exercises/sets, especially if having issues with multijoint exercises

who are more likely to tear ACL, female athletes or male athletes

females, 6x as likely

what is best way to prepare female athletes for avoiding a ACL tear/knee injury

preparatory well-rounded conditioning (include resistance, plyo, agility), as well as neuromuscular training

ways for female atheletes to reduce ACL injury risk (3)

- year round conditioning program

- learn correct movement patterns

- dynamic warm ups with sport specific movements

define osteopenia and osteoporosis

which is worse

osteopenia: 1-2.5 SD below mean for bone mineral density

osteoporosis: 2.5+ SD below mean bone mineral density

osteoporosis is worse

risks of osteopenia and osteoporisis

higher risk of skeletal fracture

(also associated with physical inactivity)

__________ is the loss of muscle mass and strength, often associated with aging

sarcopenia

with aging, which recedes faster:

- muscle strength

-muscle power

muscle power

BUT there is a loss in both

define preactivation

an increase in joint stiffness using fast stretch reflexes to prepare limb for force

define cocontraction

motor control strategy to dynamically stabilize the joint, using both agonist and antagonist to reduce total force outputs

seniors rely on ___(preactivation/cocontraction)____ too often, so some educational strategies when working with them is to increase use of systems promoting ___(preactivation/cocontraction)______

cocontraction

preactivation

should programs with seniors include.....

- elements of not just resistance but also balance and flexibility?

- progressive overload?

- frequent training?

what can it help with (generally and functionally)

YES YES YES

increase strength, power, bone density; ALSO reduce falls

t/f: aging DOES reduce the bodies ability for the MSK system to adapt to resistance training

FALSE

aging does NOT impact the MSK system to adapt to resistance training

t/f: older adults with resistance training have shown benefits in....

- muscular strength

- muscular power

- muscle mass

- bone mineral density

- functional capabilities (gait speed)

true

do older adults show exercise gain in training (Resistance, power, etc)

YES!!! often may get a lot at first due to prior deconditioning

is there a seen dose repsonse with older adults (higher intensity, more gains)

yup

how does bone health and resting metabolic rate change with resistance exercise in older adults

increases both

aerobic, resistance, and balance exercise are beneficial for older adults

only __________ exercise can increase muscular strength/power/mass

resistance

should resistance training be given to almost every older adult exercise program?

yes, due to universal loss in muscle strength/power

what are some things unique when starting a resistance training program with older adults

- attention given to exsiting medical ailments

- prior training history and baseline measurements

- nutrition/diet

is valsalva manuveur safe with older adults?

if no, why not and what population especially should avoid it

if yes, when should it be implemented

NO

causes sudden rise in systolic and diastolic pressures

- those with history of CVD/cerebral issues

is exercise with resistance training safe for older adults

yes if done correctly

what should be done when programming older seniors at the beginning

lower intesity, with a focus on technique (can gradually progress it)

older adult program should start:

____ set at ___-___ reps at ___ instensity

then, it can progress to _____________

1 set at 8-12 reps at low intensity (40-50% 1RM)

higher training volumes and intesnity (usual #s)

what are the current recommendations for older adults to work on increasing power for...

sets

reps

repition velocity

%1RM

1-3 sets

6-10 reps

high velo

40-60% 1RM

t/f: men and women of all ages can get physical performance and .psychosocial development from regular resistance training

true

________ can help reduce sport-related injuries in youth atheletes and increase independence in older adults

resistance training