Ch 7&8 SC Age and Sex Diff

Puberty

secondary sex characteristics develop

Muscle and bone growth in children

muscle mass steadily inc

inc in testosterone prod- muscle mass

inc in estrogen- fat depositon, breast dev

Where does growth occur in children

epiphyseal plate

damage to growth plate may impair growth and development

Peak gains in males

1.2 years after peak height velocity and 0.8 years after peak weight velocity

between 20 and 30

dev in NS

Peak gains in girls

after peak height velocity

attained by age 20

dev in NS

Youth resistence training

Level with maturity, physical abilities, indv goals

30%-40% in untrained children following short-term

Reduce overuse in youth

prepatory conditoning

evaulated by sports physican

year-round physical activity

recovery

varitety of sports

Children program design

supervised

safe and free of hazards

rate of production

dynamic warm-up

static stretching after exercise

begin w light loads

inc gradually 5-10%

1 to 3 sets of 6 to 15 reps

2 to 3 sessions per week

Sex differences

no diff before puberty

adult women more body fat and less muscle than males

females mature ealier than males (by 18)

Importance of RS in females

muscle mass and bone denisty dec mid 30s

long term resistence trainng counteracts changes

Training adaptations and responses

Males hv higher faster type 2 fibers

absolute hyperthrophy in males exceed females

males have greater creatine and glyogen storage

females have 33% greater mitocondrial density; more fatigue resitent

testosterone imp in women

females have higher resting GH concentrations

Female strength and power output

women have 2/3 strength of men

women are weaker bc lower quanity of muscle

strength diff reduced when muscle cross-sectional area'

can inc strength at same rate or faster than men

female triad

ACL women

women 6 times more likely to injure

joint laxity, ligament size, neuromuscular defiecny

Osteopenia

bone mineral density between -1 and -2.5 SD

Osteoporosis

below -2.5 SD

Sacropenia

loss of muscular strength and power

Benefits of seniors progressive training programs

imp muscular stength and power

muscle mass

bone mineral density

func cap

aerobic and resistence balanace

1 set 8-12 40-50 1RM