UNIQUENESS OF THE FEMALE ATHLETE

The Female Athlete

Should Female Athletes Train Differently Than Men

Same muscle tissue and fiber type distribution

More body fat, less muscle and bone, shorter in stature and weight mass

Broader hips relative to waist and shouldersLB absolute strength is closer to a malesLower testosterone concentrations ( 20x

Lower )Higher concentrations of growth hormone

Program Design

Same as malesFemale athlete emphasis on upper body

strengthHigh incidence of knee injuries in female

athletes1. Wider Q angle, lateral tracking of the

patella2. Weaker muscles , imbalances, and joint

instability3. Skill development and neuromuscular

acquisition4. Hormonal Changes

Patellar Femoral Pain

Tested 6 muscle groups in antagonist pairs in injured and non injured female athletes. ( hip flex/ext, abd/add, internal/ external rotators

Results: Global weakness in all hip muscles except adductors in injured v non injured controls

Results: Statistical weakness in abductors and external rotators in injured female athletes between the injured and non injured limb.

ACL Injuries

Subjects- Division 1 female soccer players randomly assigned to intervention (583) or controls (852)

Intervention group performed the program 3x/wk during the fall 2002 season

Overall ACL injury rate showed a 41% decrease in in the intervention group v the control group

Conclusion

Female athletes should perform a series of exercises to improve strength, flexibility, and coordination as well as to counteract incorrect patterns of movement that may be damaging to their joints

Establish a baseline: Barrow Motor ability Test

Knee Injury Prevention

Strengthen the core for better control of the pelvis and knee alignment.

Strengthen the hamstrings to correct quad dominance.

Strengthen the abductors and external rotators for better control of knees and pelvis

Perform static and balance exercises for improved muscular control

Practice sports specific skills such as jumping, cutting, sprinting and plyometrics.

Specific Program

Single Leg balance 1-3 sets 8-12 repsHeel Touch on a box 1 foot high 2-3 sets 8-12

repsWall squats: 1 set 5-10 repsSingle leg squats 1-3 sets 10-12 repsAlternating lunge step 2-3 sets 10-15 reps Standing Broad jump

Evidence Based Outcome

Increase Muscle Mass in 8 weeks, 4’ in adults, 3’ in youth

Increase muscle strength: 50% adults 50% youth

Enhanced Joint Flexibility: 2.5 inches in 8 weeks

Improved body composition: 3’ increase in muscle mass 8.5’ decrease in fat 8 weeks.

Can a Female achieve the same level of strength gain as a male

Nervous system not testosterone dependent: strength independent of cross sectional muscle mass.

Jill, Rachel, Christian examples