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Women and Strength Training

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Women should use different training methods than men. ... Both genders increased FFM and lowered body fat % at the same rate in a short ... – PowerPoint PPT presentation

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Title: Women and Strength Training


1
Women and Strength Training
2
Purpose
  • Examine gender differences and issues concerning
    women and resistance training.
  • Educate female athletes about balance of training
    components

3
Misconceptions
  • Certain misconceptions about women and resistance
    training have limited the benefits for women due
    to the creation of inadequate training programs.

4
Common Myths
  • Women cant 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 dont lose weight, theres no point in
    exercising

5
Gender Differences
  • Does resistance training produce the same effects
    in women as it does men?????
  • Body Composition
  • Muscle Hypertrophy
  • Hormonal Response
  • Strength and Power

6
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

7
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 womens 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.

8
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.

9
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.

10
Serum Testosterone Concentrations (pre, mid,
post) Workout
nmol/L
11
Strength and Power
  • Avg. womans maximal mean total body strength is
    60 of the avg. mans
  • Avg. Upper body strength is 25-55 of mans
  • Lower body strength is 70-75 of mans
  • Muscles 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.

12
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.

13
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 (lt60 1RM).

14
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

15
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

16
Other Factors
  • Nutrition
  • Cardiovascular Exercise
  • Sport Specific Needs

17
Top 10 Reasons to Strength Train
  • Muscle is more compact than fat, so youll 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.

18
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 youll play better
  • You feel stronger, which boosts confidence.
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