1. Female’s
&
Exercise
Equal….But
Not
The
Same
Exercise
creates
hormonal
balance!
We
need
to
focus
on
the
quality
of
our
training,
not
the
quanCty!
2. About
Donna
• Nineteen
(19)
years
in
profession
June
2015
• We
are
all
athletes!!
• Competed
in
Olympic
Style
WeightliQing
at
the
naConal
level
in
US
• Professional
background
w/strong
focus
in
physical
therapy
clinics
dealing
with
neuromuscular
rehab
and
subsequent
strength
programs
• American
qualificaCons
–
Associates
Degree
in
Applied
Science/Physical
Therapist
Assistant;
NSCA
Strength
&
CondiConing
Coach;
United
States
WeightliQing
AssociaCon
Club
Coach;
C.H.E.K.
Exercise
Coach
• Australian
qualificaCons
–
Remedial
SoQ
Tissue
Therapist;
Level
I
Strength
&
CondiConing;
Level
II
Sports
Trainer;
C.H.E.K.
Exercise
Coach
• Philosophy
–
Commit
to
what
you
want
and
work
hard
to
make
it
your
own!
No
Excuses!
3. Some
History
• In
US
as
early
as
1902
women
were
banned
from
parCcipaCng
in
sporCng
events,
including
the
Olympics
• 1972
Title
IX
granted
equal
rights
on
and
off
the
field
in
the
US
for
women
• 2004
US
study
-‐
1971
only
295,000
girls
parCcipated
in
high
school
varsity
sports;
by
2001
increase
to
2.9
million
girls
parCcipaCng
in
high
school
varsity
sports
• The
good
–
women
were
encouraged
to
get
acCve
• The
bad
–
We
are
sCll
using
same
programs
based
on
and
around
male
anatomy
&
physiology
-‐
less
muscle
mass/strength;
smaller
nerve
tunnels,
smaller
bones,
smaller
joints,
underuse
of
close
chain
exercises
&
over
reliance
on
open
chain
exercises
(machines)
• Biggest
differences
are
structural
&
hormonal
differences
4. Structural
Differences
Rib
Angle
• Increased/steeper
1st
rib
angle
–
females
manubruim
oQen
sits
one
spinal
segment
below
men
• Increased
incidence
of
rounded
shoulders/forward
head
• Increased
incidence
of
Cssue
stress
due
to
poor
posture
–
Dowanger’s
Hump
• Increased
incidences
of
stress
on
sternoclavicular
joint
–
only
connecCon
shoulder
girdle
has
to
axial
spine
• Increased
incidence
of
Brachial
Plexus
Pain
&Thoracic
Outlet
Syndrome
• Increased
incidence
of
dysfunc/onal
breathing
pa6ern
in
diaphragm
(1)
• Posture
is
closely
related
to
emoCons,
state
of
mind
&
body
image
in
females**
• Need
for
programs
designed
to
encourage
and
support
proper
posture
–
strength
5. Structural
Difference
Female
Pelvis
• Dr.
Janda
states
that
the
pelvis
is
a
major
control
center
for
posture
• Females
pelvis
can
be
one
third
wider
than
males
–
more
pelvic
muscle
(2)
• Larger
Quadriceps
Angle
–
Larger
the
‘Q’
Angle
the
greater
the
instability
in
the
lower
extremiCes
• Larger
Q
Angle
will
lead
to
possible
pronaCon
injuries
@
the
knee,
ankle
&
foot
in
presence
of
muscle
imbalances
• Some
pronaCon
injuries:
achilles,
posterior
Cbialis,
flexor
digitorum
longus
&
extensor
hallucis
longus
tendoniCs,
shin
splints,
ITB
syndrome,
lateral
patella
tracking,
PFPS
&
hallux
valgus
• Increased
need
for
higher
level
of
stabilizer
funcCon
as
compared
to
male
counterparts
6.
7. Structural
Difference
Female
Pelvis
• Females
have
increased
pelvic
Clt
–
wall
test
to
determine
pelvic
Clt
• Increased
incidence
of
knee,
ankle
&
foot
pronaCon
which
increases
risk
of
injury
in
the
presence
of
muscle
imbalances
• Increased
incidence
of
hip
pain
(iliopsoas)
due
to
Cght
facilitated
muscles
in
the
presence
of
muscle
imbalances
• Increased
incidence
of
joint
pain
in
the
LB
(facet
&
SIJ)
in
the
presence
of
muscle
imbalances
• When
running,
as
limle
as
a
1cm
increase
in
normal
pelvic
Clt
will
exert
forces
4-‐7
Cmes
bodyweight
on
facet
joints;
joints
become
irritated
causing
LBP
in
the
mulCfidi
(3)
muscles
which
causes
Pain
InhibiCon
• Pain
InhibiCon
–
pain
in
a
joint
will
inhibit
the
muscles
that
act
on
the
joint
• Once
again
an
increased
need
for
higher
level
of
stabilizaCon
funcCon
as
compared
to
male
counterparts
9. Hormonal
Differences
• Estrogen
increasing
ligament/tendon
laxity;
increasing
joint
instability
• In
the
pre-‐menstrual
phase
of
cycle
(~days
18-‐28)
estrogen
levels
start
to
increase
in
preparaCon
of
embryo
• Judy
Daly
&
Wendy
Ey
1996
Australian
study
on
elite
level
female
athletes
that
showed
64%
cramps/bloaCng;
40%
weight
gain/breast
tenderness;
34%
LBP;
30%
increased
faCgue
• Abdominal
cramping/bloaCng
&
LBP
WILL
down
regulate
abdominal
wall
leading
to
decreased
stabilizaCon
ability
• Same
Australian
study
also
showed
that
of
those
who
parCcipated
in
study
and
had
non
contact
ligament/tendon
injury
95%
of
injuries
occurred
during
the
athletes
premenstrual
phase
of
their
cycle
• Again
an
increased
need
for
a
higher
level
of
stabilizaCon
funcCon
as
opposed
to
male
counterparts
–
we
must
prepare!!!
• Decrease
training
intensity
with
increased
estrogen
levels
–
increase
training
intensity
with
increased
progesterone
levels.
• Females
we
need
to
1.get
in
touch
with
our
body,
2.listen
to
our
body
and
3.prepare
our
body
• Coaches/trainers
need
to
listen
to
their
athletes.
Do
not
just
push
through!
10. Other
ConsideraCons
• Estrogen
vs.
Testosterone
• Lipogenic
vs.
lipolyCc
enzymes
• Females
faCgue
quicker
with
eccentric
exercise
than
males
• Females
suffer
more
of
the
same
types
of
injuries
in
the
same
sports
training
the
same
numbers
of
hours
as
their
male
counterparts!!
Faulty
program
design?
I
think
so
• Does
it
make
sense
to
conCnue
to
train
females
the
same
way
we
train
males?
• We
can
not
conCnue
to
use
programs
that
were
designed
around
and
based
on
male
anatomy
&
physiology.
11. Some
Anatomy
• The
Inner
Unit
(IU)
–
The
TRUE
Core
Muscles!
• Our
deep
abdominal
wall
is
the
bodies
foundaCon
for
spinal
integrity
&
where
all
movement
begins
• Fires
approx
30-‐50
ms
prior
to
ANY
dynamic
arm
or
leg
movement
if
working
properly
• 8
Levels
of
spinal
nerve
communicaCon
• Integrates
upper
&
lower
extremiCes
• Outer
Unit
muscles
WILL
NOT
funcCon
• Abdominal
muscle
fiber
composiCon
• Must
strengthen
&
train
accordingly
12. Outer
Unit
Muscle
Slings
• Bodies
Prime
Movers
&
Gross
Stabilizers
• Posterior
Oblique
Sling
–
propulsion
phase
of
gait,
helps
to
stabilize
the
SIJ,
stores
&
releases
kineCc
energy
for
subsequent
heel
strike
• Anterior
Oblique
Sling
–
heel
strike,
posiCons
hip
&
pelvis
for
opCmal
heel
strike
&
helps
to
stabilize
body
on
stance
leg
• Lateral
System
–
frontal
plane
stabilizer
&
very
acCve
w/single
leg
acCviCes;
LBP,
SIJ
dysfuncCon
&
ankle
sprains
common
when
dysfuncConal
• Deep
Longitudinal
System*
–
body
recruits
in
absence
of
properly
funcConing
deep
abdominal
wall;
headache,
LBP
&
hamstring
injury
common
when
dysfuncConal
–
see
following
slide
for
example
• The
lack
of
a
properly
funcConing
IU
will
overload
&
debilitate
these
Outer
Unit
muscle
slings
leading
to
injury
such
as…….muscle
&
joint
pain,
ligament
&
tendon
injury,
headaches,
back
pain,
SIJ
dysfuncCon,
hamstring
injury,
ankle
sprains,
PFPS,
plantar
fasciCs
15. Keys
for
Proper
Program
Design
• Must
have
a
sound
anatomical
foundaCon
for
the
selecCon
and
prescripCon
of
all
exercises
• Design
programs
to
address
posture
and
stabilizers
FIRST
then
strength
and
power
• Proper
Technique
is
a
must!
–
Law
of
FacilitaCon
• IdenCfy
athletes
primary
objecCve
• Design
programs
around
sporCng
parCcipaCon;
as
work
increases
for
sport
work
decreases
in
gym
• Design
programs
based
on
athletes
training
age
• Design
programs
with
consideraCon
of
menstrual
cycle
• Design
programs
with
proper
warm
up
&
cool
down
exercises
• Design
programs
include
squats,
lunges,
dead
liQs
&
basic
explosive
liQs
• More
anaerobic
training
less
aerobic
16. Example
of
Proper
Warm
Up
• Light
jog
from
side
line
to
side
line
&
back
X1
–
to
increase
core
temperature,
therefore
preparing
muscles,
tendons
&
ligaments
–
there
should
be
no
heavy
breathing
while
performing
this
–
if
so
back
down
their
pace
• Shu:le
jogs
from
side
line
to
midfield
&
back
X1
–
this
engages
the
inner
&
outer
hip/thigh
muscles
-‐
maintain
an
athleCc
stance
at
all
Cmes
• Backward
jogging
from
side
line
to
midfield
&
back
X1
–this
engages
the
hip
extensors
–
maintain
a
slight
bend
in
the
knee
at
all
Cmes
and
perform
on
toes
&
balls
of
feet
• Walking
Lunges
–
start
at
sideline
20
lunges
toward
mid
field
and
20
back
-‐
maintain
an
upright
trunk
at
all
Cmes
with
hands
on
hips
at
all
Cmes
–
this
will
help
to
strengthen
and
stretch
the
lower
extremiCes
• Single
Leg
Dead
li@
–
8
on
ea
leg
X2
sets
–
slight
bend
in
working
leg
core
engaged,
movement
comes
from
hip
NOT
back
or
leg
-‐
this
will
help
strengthen
and
stretch
the
hip
extensors
• Lateral
Hop
over
Cone
–
15
reps
on
each
side
-‐
players
are
given
a
cone
and
places
it
to
one
side
of
her,
she
is
to
hop
over
the
cone
landing
on
the
other
side
in
her
athleCc
stance
and
immediately
hop
back
–
this
will
increase
power,
strength,
neuromuscular
control
and
reinforce
proper
landing
technique
• Forward
Run
w/3-‐step
DeceleraJon
X5
–
players
place
a
cone
~15
meters
ahead
of
her,
she
runs
toward
the
cone
and
just
before
reaching
cone
she
decelerates
with
3
small
steps
while
maintaining
a
slight
bend
in
her
hip
and
knee,
jog
back
to
start
and
repeat.
–
this
will
reinforce
proper
deceleraCon
• Followed
by
dynamic
stretches
17. NO!!
StaCc
Stretching
Before
Exercise
• StaCc
stretching
has
shown
to
have
an
inhibitory
response
on
the
neuromuscular
system.
Meaning…the
length
of
the
muscle
determines
where
the
majority
of
the
force
output
will
occur.
StaCc
stretching
changes
the
muscles
length,
the
nervous
system
does
not
recognize
the
‘new’
muscle
and
can
not
incorporate
it
into
the
system.
Once
the
athlete
begins
to
run,
kick,
jump
ect,
the
nervous
system
will
amempt
to
quickly
Cghten
the
muscle
to
protect
the
joint.
StaCc
stretching
is
best
leQ
for
aQer
acCviCes
to
promote
and
encourage
muscle
elongaCon
while
given
the
body
Cme
to
adapt
to
the
new
length.
18. Example
of
Proper
Cool
Down
• Light
jog
from
sideline
to
sideling
2X
• Calf
Stretch
-‐3X
ea
leg
• Prone
Quad
Stretch
–
3X
ea
leg
• Supine
3-‐way
Hamstring
Stretch
2X
ea
direcCons
ea
leg
• Seated
Adductor
Stretch
3X
• Hip
Flexor
Stretch
–
3X
ea
leg
• Standing
ITB
Stretch
–
3X
ea
leg
• 3-‐way
Child’s
Pose
2X
ea
direcCon
• ALL
stretches
are
to
be
held
for
20-‐30
seconds.
Stretching
should
NEVER
be
painful
just
uncomfortable
• I
recommend
the
girls
perform
staCc
stretching
just
prior
to
going
to
bed.
It
will
help
to
promote
muscle
elongaCon
while
they
are
sleeping
and
their
bodies
are
repairing
19. In
Season
Program
February-‐October
• Aim
is
to
maintain
stabilizer
&
prime
mover
strength
gained
in
pre
season
training
• Focus
switches
and
precedence
is
given
to
sporCng
skill
required
• Majority
of
focus
is
on
acCve
recovery
–
flexibility,
nutriCon
&
adequate
sleep
• ConCnue
to
address
any
postural
imbalances
and/or
stabilizer
weakness
• Address
niggles
before
they
become
injuries
w/rehab
style
exercises
• Weight
training
is
light
&
fast!
Keep
training
volume
&
intensity
low;
1-‐2
days,
3-‐4
exercises
2
sets,
8-‐12
reps,
60-‐70%
1RM
• As
long
as
it
is
not
too
oQen,
don’t
be
afraid
to
take
a
day
off
if
feeling
‘sluggish’
or
during
pre-‐menstrual
phase
of
cycle
20. Off
Season
Program
October/November
• Typically
4-‐6
weeks
used
for
recovery;
physical
&
mental
• Address
&
correct
ongoing
injury
from
season
• Address
&
correct
postural
imbalances
and/or
stabilizer
weakness
• Aim
is
to
maintain
a
level
of
condiConing
with
acCviCes
that
do
not
mimic
sport,
i.e.
cycling,
swimming
and/or
rowing
-‐
3X
week
60-‐65%
MHR
• As
with
in
season,
weight
training
is
light
&
quick
-‐
2X
week,
4-‐5
exercises
2
sets,
12-‐15
reps,
55%
1RM
• Find
something
fun
to
do
that
will
keep
you
acCve!
21. Pre
Season
Program
December/January
• Typically
8-‐12
weeks
in
length
• Aim
is
to
increase
base
level
of
strength
in
stabilizers
&
prime
movers
• Aim
is
to
increase
base
level
of
condiConing
• Strength/condiConing
work
takes
precedence
over
sporCng
skill
• Players
are
to
set
short
&
long
term
goals
for
themselves
for
the
upcoming
season
both
on
the
field
and
off
• TesCng
–
1RM’s;
20-‐30-‐40
m
sprints;
agility,
flexibility
• Periodized
program
in
place
based
on
tesCng
results;
intensity
will
progress
to
90-‐95%
of
MHR
&
1RM
last
two
weeks
of
pre
season,
sets,
reps,
tempo
&
rest
period
will
be
based
on
maximum
HR/1RM
each
week
22. Example
Pre
Season
Program
• Monday
-‐
CondiConing
&
Core
work;
Fartlek’s
progressing
into
sprint
intervals,
swiss
balls
• Tuesday
–
Plyometrics;
jumping
rope,
med
ball
toss,
bounding,
hopping
• Wednesday
–
Agility
&
Core
work;
speed
ladder,
rings,
med
balls
• Thursday
-‐
Resistance;
squats,
cleans,
push
press
• Friday
-‐
Core
condiConing;
swiss
ball,
med
balls
• Saturday
-‐
Resistance;
lunges,
dead
liQs,
rows,
snatch
pulls
• Sunday:
REST!
23. References
• Zachazewski,
James
E.
et.
al.
AthleCc
Injuries
and
RehabilitaCon.Philadelphia,
PA:
W.B.
Saunders
Co.
1996.
• Kraemer,
W.J.
and
Baechle
T.R.
EssenCals
of
Strength
Training
&
CondiConing
(2nd
ed.)
Champaign,
IL:
Human
KineCcs
Publishers.
2005.
• Janda,
Vladimir,
M.D.
“Muscles
and
Back
Pain:
Assessment
and
Treatment
of
Movement
Pamerns
and
Motor
Recruitment.”
Los
Angeles,
CA.,
June
18-‐19,
1994.
• Arendt,
Elizabeth
A.,
M.D.
“Common
Musculoskeletal
Injuries
in
Women,”
The
Physician
and
Sports
Medicine.
Vol.
24,
No.
7
(pg.
39-‐47)
July,
1996
• Daly,
Judy
and
Ey,
Wendy.
“Hormones
and
Female
AthleCc
Performance.”
Australian
Sports
Commission,
1996.
• Chek,
Paul.
Program
Design,
correspondence
course
and
videocasseme
series.
San
Diego,
CA:
A
C.H.E.K
InsCtute
publicaCon
and
producCon,
1995.
• Rivard,
Jim.
“Eccentric
Muscle
Work:
Data
CollecCon
for
RepeCCons
versus
Resistance.”
ScienCfic
Physical
Therapy.
Vol.
5
No.
6,
1994.
•
Magee,
D.J.
Orthopedic
Physical
Assessment
2nd
Ed.
Philadelphia,
PA:
W.B.
Saunders
Co.
1992.
• Waterhouse,
Debra,
Ph.D.
OutsmarCng
the
Female
Fat
Cell.
New
York,
NY:
Warner
Books.
1993.
