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Women and Strength Training. Purpose. Examine gender differences and issues concerning women and resistance training. Educate female athletes about balance of training components. Misconceptions.

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Presentation Transcript
purpose
Purpose
  • Examine gender differences and issues concerning women and resistance training.
  • Educate female athletes about balance of training components
misconceptions
Misconceptions
  • Certain misconceptions about women and resistance training have limited the benefits for women due to the creation of inadequate training programs.
common myths
Common Myths
  • Women can’t get strong
  • Strength training causes women to become larger and heavier.
  • Women should use different training methods than men.
  • Women should avoid high intensity or high load training.
  • With the right exercise, you can get rid of trouble spots
  • If you don’t lose weight, there’s no point in exercising
gender differences
Gender Differences
  • Does resistance training produce the same effects in women as it does men?????
  • Body Composition
  • Muscle Hypertrophy
  • Hormonal Response
  • Strength and Power
body composition
Body Composition
  • Both genders increased FFM and lowered body fat % at the same rate in a short term resistance training program (8-20 weeks).
  • Males generally have higher FFM than females
muscle hypertrophy
Muscle Hypertrophy
  • DEFINITION: An increase in muscle mass and cross sectional area.
  • Average male has greater muscle cross sectional area and more muscle fibers.
  • The average women’s muscles do not hypertrophy excessively.
  • Encouraging and discouraging for women
  • After a 10, 12, and 20 week study results showed no change or small changes in body circumferences in women.
muscle hypertrophy8
Muscle Hypertrophy
  • Because muscle tissue is denser than adipose tissue, an increase in muscle mass accompanied by an decrease in adipose tissue equaling the gain in muscle mass will result in a slight decrease in body circumference.
hormonal response
Hormonal Response
  • Testosterone
  • At rest men have 10 to 20 times more serum testosterone than women.
  • This is why there are gender differences observed in BW and composition. It increases PRO synthesis, which induces hypertrophy.
strength and power
Strength and Power
  • Avg. woman’s maximal mean total body strength is 60% of the avg. man’s
  • Avg. Upper body strength is 25-55% of man’s
  • Lower body strength is 70-75% of man’s
  • Muscle’s rate of force development is slower for the avg. woman than for the avg. man.
  • Thus training for explosive strength is vital in order to enhance RFD and improve power performances.
more gender differences
More gender differences
  • Males muscle fibers from greatest area to smallest are Type IIA-I-IIB
  • Women are I-IIA-IIB
  • Explains strength and power output differences
  • Women plateau earlier in training but see greater initial strength gains.
what does this tell us
What does this tell us?
  • Women are at a disadvantage physiologically than men when it comes to strength and power.
  • In order to reap the benefits of RT a woman has to activate her muscle tissue by lifting heavy weights (<60% 1RM).
benefits of rt
Benefits of RT
  • Decrease body fat percentage
  • Increase in strength
  • Increase in muscular tone, shape, and definition
  • Better muscular control
  • Improved bone mass
  • Increased resting metabolic rate
  • Improved self esteem and confidence
outside the norm
Outside the Norm

Larger than average increases in FFM and limb circumferences in some women are probably related to several factors…

  • Greater than normal resting testosterone, GH, or other hormone concentrations
  • Greater hormonal response than normal to RT
  • Lower than normal estrogen testosterone ratio
  • Genetic disposition to develop large muscle mass
other factors
Other Factors
  • Nutrition
  • Cardiovascular Exercise
  • Sport Specific Needs
top 10 reasons to strength train
Top 10 Reasons to Strength Train
  • Muscle is more compact than fat, so you’ll get leaner
  • Strength training fortifies your bones and improves flexibility, reducing the risk of osteoporosis and injury
  • You can reap benefits just from doing a 25 minute workout 2X a week
  • Research shows that the stronger you get, the more energetic and active you become. This change helps with weight control too.
  • Strength training raises your metabolism by as much as 15 percent, so you can eat more.
top 10 reasons to strength train18
Top 10 Reasons to Strength Train
  • Studies indicate that it reverses age related muscle loss, dec. risk of heart disease and may cut the risk of breast, and colon cancer.
  • It reduces stress and anxiety
  • You fall asleep more quickly, sleep longer and more deeply
  • It improves balance, so you’ll play better
  • You feel stronger, which boosts confidence.
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