Ch7 Age and Sex Related Implications for Resistance Training Pt 2

what are benefits of resistance training in youth

reduced injury in sports, improved motor skills and sports performance, decreased body fat, improved insulin sensitivity, enhanced cardiac fucntion

what are risk and concerns in youth resistance training

epiphyseal plate fractures, injury

epiphyseal plate fractures have not happened where

facility adhering to established guidelines

athleticism

reflects the ability to repeatedly execute a variety of movements with precision and confidence in a range of environments which require appropriate levels of motor skill competency, balance, coordination, strength, power, speed, agility, and endurance

what are athletic motor skill competencies

squatting, jumping/landing, throwing, running, changing direction, fundamental resistance-training movements

what is sport specialization

8 months of just one sport

what should you not do sport specialization

it limits growing, leads to burnout

What are the stages of long-term athletic development

active start (0-6), FUNdamentals (b:6-9, g:6-8), leaning to train (b:9-12, g:8-11), training to train (b:12-16, g: 11-15), training to compete (b:16-23, g:15-21), training to win( b:19+, g:18+), active for life

before puberty there are no differences in what

height, weight, and body size

adult women tend to have more ___ and less __ than men

fat, muscle

women tend to be lighter in total ___ than men

body weight

gynoid

pear shape, more fat in hips, butts, thighs

android

apple shaped, more fat in upper body

in terms of absolute strength women generally have about ___ the strength of men

two-thrids

is you compare fat-free mass or muscle cross-sectional area differences in men and women tend to

disappear, muscle quality is not sex specific

what is youth development model

framework for what physical qualities should be trained throughout youth development, emphasizing that fitness qualities are trainable through development

what is the female triad

energy availability, menstural function, bone mineral density

what can cuase the female triad

high training volumes or intensities with inadequate dietary intake

the female triad increases what

risk for osteoporosis and amenorrhea

what is osteoporosis

low bone mineral density

what is amenorrhea

absences of a menstrual cycle for more than 3 months

what two hormones are specific to female athletes

estradiol and progesterone

you always want to what with female athletes

ACL work

women tend to have ___ upper body strength compared to men

less, add 1-2 upper body exercises to program

female atheltes are up to __ times more likely to incur an __ injury

6, ACL

what leads to abnormal biomechanics in women

joint laxity, ligament size, neuromuscular deficiency

loss of ___ and ___ with age increase

bone and muscle

since there is loss of muscle and bone with aging what happens

increase risk for falls, hip fractures, long-term disability

why do bones become fragile with age

decrease in bone mineral content and increase in bone porosity

after 30 what happens to the individual muscles

decrease in cross-sectional areas, decrease in muscle density, increase in intramuscular fat

osteopenia

a bone mineral density between -1 and -2.5 stand deviations of the young adult mean (precursor to osteoporosis)

osteoporosis

a bine mineral density below -2.5 standard deviations of the young adult mean

sarcopenia

progressive loss of muscle mass and muscle strength with advanced aging

what happens to muscle fibers with aging that contributes to sarcopenia

selective denervation

what can also contribute to age related loss of muscle mass and strength

physical inactivity, inadequate nutrition

factors that increase the risk of falling are

decreased muscle strength and power, decreased reaction time, impaired imbalance, and postural stability

what can result from falls in older adults

fractures, dislocations, decreased self confidence, permanent disability

what does research show that can be effective in improving neuromotor function and preventing falls

physical activity interventions

seniors who participate in progressive resistance training programs show improvements in

muscular strength and power, muscle mass, bone mineral density, functional capabilities

what exercises are beneficial for older adults

aerobic, resistance, and balance

what is the number one goal when working with older adults

increase adl’s

only ___ can increase muscular strength, power, and muscle mass

resistance training

for older adults what should be mastered first

basic exercises

what needs to incorporated into a program for older adults

postural exercises, multidirectional exercises, and advanced balance training

attention should be given to what things before beginning a resistance training program with older adults

preexisting medical ailments, prior training history, and nutritional status

what should be altered throughout the year with older adults to prevent overtraining and make sure progress is made

volume and intensity

how should you progress older adults

from 1 set of 8-12 reps at 40-50% 1RM to 3 sets of 8-10 reps at 60-80% 1RM

all participants should be what

prescreened

how long should warm up be for older adults

5-10 mins before each session

static stretching should be performed when

after, before decreases power output

what should you avoid doing when lifting with older adults

valsalva

how much time should you have in between resistance training sessions with older adults

48-72 hours of recovery

you should perform all exercises within a ____ that is ____

ROM, pain free