Transcript Female Athletes www.hsenetwork.org Why a class for WOMEN?? • Women do many of the same jobs as men & have similar physical expectations • Women.

Female
Athletes
www.hsenetwork.org
Why a class for WOMEN??
• Women do many of the same jobs as men &
have similar physical expectations
• Women are competing more now than EVER
• Body fat levels in men & women are different
• Dieting & weight loss is more a concern
• Higher prevalence of eating disorders
• Calorie intake & nutrient intake is inadequate
• Performance expectations are different
Women Athletes Across the Spectrum
Recreational
Athlete
College
Athlete
Masters
Athlete
Soldier
Athlete
Pregnant
Athlete
Elite
Athlete
NCAA Sponsors Women in…
baseball, basketball, cross country,
fencing, field hockey, football, golf,
gymnastics, ice hockey, lacrosse, rifle,
rowing, skiing, soccer, softball,
swimming, tennis, track and field,
volleyball, water polo, wrestling
All Army Sponsors Women in…
bowling, cross country, wrestling,
soccer, volleyball, taekwondo, triathlon,
golf, basketball, softball, marathon,
judo, cycling, parachuting, sailing,
shooting
Army Triathlon:
2-mile run, sit-ups, push-ups
“Other” Army Sports
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Training road marches
Airborne School
Air Assault School
EFMB
SEARS
Load/Unload Conexs
Bataan Road March, 26.2 miles
What are some other day to day activities?
Training vs. Exercise
Training
Exercise
Schedule
Fixed
Flexible
Intensity
Purpose
Moderate to
High
Get Better
Low to
Moderate
Health
Type
Sport specific
Anything
The Athlete does not embark upon a sport but a way of life.
WR Loader
Body Fat
• A healthy body fat depends on the sport
and the individual
• Focus on athletic performance, not the
number
• Body fat is just a number…the actual value
can vary +/-3-5% depending on the test
• Why do women have more body fat?
Healthy Body Fat based on Age
and Physical Activity
Too Low Athlete Healthy
WOMEN
Upper
Too High
<55
>55
<12%
<16%
16-23% 20-28%
20-27% 25-32%
MEN
28-35%
32-38%
>35
>38
<55
>55
<5%
<7%
5-10%
7-11%
13-22%
10-25%
>22%
>25%
8-13%
10-18%
Too low a body fat is more harmful to
performance than an average body fat
How are Elite Athletes Different?
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Frequency and level of competition
Traveling to competition
Constant change in environment
Training hours (2+ a day or 15+ a week)
Coaching support
Motivation and dedication (part to full time job)
Who are You??
Exercise for
Health
Recreational Well Trained Elite/World
Athlete
Athlete
Class Athlete
Hours a day
½-1
1-1 ½
1½-3
2-6
Times a
week
3-5
3-5
5-7
6-10
Carb Needs
5-6 g/kg
5-8 g/kg
8-10 g/kg
8-12 g/kg
Calorie
Needs
1800-2200
2200-2500
2500-2800
>2800
Nutrients particularly important to active
females across the spectrum
Macro-Nutrient Vitamins
Minerals
Calories
Protein
Carbohydrate
Iron
Calcium
Zinc
Folate
B12
B6
Vitamin C
Vitamin D
Supplements are normally not necessary if:
1) calorie intake is appropriate
2) food groups are not omitted
Protein and Carb needs based on Body Weight
Pounds
Kg
100
45
Protein
Carb
1.2-1.4 g/kg 5-8 g/kg
54-63
225-360
110
120
130
140
150
160
50
55
59
64
68
73
60-70
65-77
71-83
76-90
82-95
87-102
250-400
275-440
295-472
320-512
340-544
364-582
1 oz
meat
2 tbsp
peanut
butter
¼ cup
cheese
½ cup
beans
7-8 g
Protein
1 cup
yogurt
Carbohydrate
Sources
1 egg
1 cup
milk
Protein Sources
English
muffin
2 slices
bread
1 cup
beans
1 cup
Fruit
yogurt
30 g
Carb
banana
small
bagel
1 cup
juice
Iron
1 cup
yogurt
1½ -2 oz
cheese
300 mg
Calcium
2 cups
broccoli
1 cup
milk
1 cup
Fort OJ
Calcium
19-50 y/o
1,000 mg
>50 y/o
1,200 mg
19-50 y/o
Pregnant
18 mg
27 mg
>50 y/o
8 mg
1-3 mg Iron
1 oz bread
¼ c dried fruit
1 c rice or pasta
½ c hummus
3 oz chicken, fish, pork
>3 mg Iron
3 oz beef
1 oz fortified cereal
¾ c beans
Most energy bars
Multivitamin
PNV Milk & Fortified
Prenatal
Cheese Cereal
Vitamin
Fruits & Meat
Peanut
Tuna, beef, chicken
Butter
Veggies
Vitamin C
X
X
Calcium
X
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Vit D
X
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Folate
X
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Iron
X
B-12
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Zinc
X
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X
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Female Athlete Triad
1. Amenorrhea (1-44%)
2. Low bone density
3. Disordered eating
Common in sports that focus on appearance &/or weight
Amenorrhea is NOT a sign that you are finally training hard
enough, it is a sign you are overtraining & injury is likely to
follow
Increases risk for fractures, infertility, fatigue, & decreases
performance
Exercise During Pregnancy
• 42% of women exercise during pregnancy
• 71% of military women exercise during pregnancy
• The ACOG and ACSM both encourage regular physical
activity during pregnancy
• Exercise during pregnancy does NOT cause miscarriage,
poor fetal growth, musculoskeletal injury, and premature
delivery
• Exercise during pregnancy is encouraged and benefits
women with diabetes, gestational DM, depression, high
blood pressure
• Exercise also helps with weight control, weakness and
discomfort, stamina, and labor
*American College of Obstetrics & Gynecology
*American College of Sports Medicine
Training and Competing during
Pregnancy
• Recreational exercise is not the same as
athletic training
• Endurance athletes do much more than
regular physical activity and must make
sure their training demands do not get in
the way of their pregnancy demands
• You still do not need to choose between a
family and your sport
Who should NOT exercise?
• History of premature
labor or miscarriage
• Premature rupture of
membranes
• Severe anemia
• Extreme underweight
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Placenta previa
Separation of placenta
Fever or infection
Pre-eclampsia
Persistent bleeding
Most women who want to train CAN with minor
modifications to their training plan
When to Ease up on training
• If you are trying to get pregnant but can’t,
you may need to cut back on training
• Listen to your body…athletes are good at
listening to their body but don’t always do
what their body tells them to do!!
• If you are tired take a day off
• Morning sickness
When to STOP training
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Vaginal bleeding
Difficulty breathing
Blurry or dim vision
Dizziness
Headache
Muscle pain or weakness
Swollen feet
• Amniotic fluid leakage
• Decreased fetal
movement
• Calf pain or swelling
• Chest pain
• Sudden or severe
abdominal or vaginal pain
This is NOT a sign of weakness. Pregnancy is a
demanding physical event, kind of like a marathon. Some
women’s bodies were made to handle pregnancy and
running simultaneously, some were not.
Exercises to AVOID
• Horseback riding, downhill skiing, snow
boarding, water skiing, karate due to the fall risk
• Scuba diving and mountain climbing due to the
pressure change
• High impact, high intensity aerobics and martial
arts
• Track events such as jumping, hurdling, pole
vaulting, and sprinting after the 2nd trimester
• Cycling is great but stick with a stationary bike
after the 2nd trimester
Trimester 1st TM 2nd TM 3rd TM
Racewalking
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Jogging
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Running
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NO
Track Events
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NO
Stationary cycling
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Recreational cycling
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NO
Competitive cycling
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NO
NO
Lap swimming
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Competitive swimming
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NO
Water Aerobics
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Trimester 1st TM 2nd TM 3rd TM
Most low impact aerobics
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Road Marching (no pack last TM)
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Tennis, volleyball
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NO
Rollerblading, ice skating
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NO
Racquetball, soccer, softball
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Jazz dance, advanced other
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Modern, African, ballroom, and
belly dance (not advanced)
Basketball, golf, frisbee
Yoga, advanced
Yoga, prenatal
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Training During Pregnancy
• Wear a heart rate monitor and keep your heart
rate under 160 bpm
• Keep high intensity sessions to no more than 45
minutes and less than 30 minutes in hot/humid
climates
• High intensity = heart rate 140-160 bpm
• You can do “2-a-day” sessions if you are used to
90 minute workouts
• Set realistic goals – not the time to try something
new or set a personal record
• Seek out local pregnancy program!!
Nutrition and Training
• Pay closer attention to nutrition
recommendations on the previous slides!!
• Monitor you weight weekly
• Increase protein by 10 grams a day
– 10 oz milk, 1.5 oz cheese, 1.5 oz meat
• Take your PNV!!! If you can’t, take 2 kids
complete chewable vitamins
– Iron and folic acid
• Increase fluids by 8-10 oz a day – check urine
volume and color
After Pregnancy
• Most critical time with regards to injury and
muscular-skeletal recovery
• More abrupt change in weight and center of
gravity increases injury risk
• More eager to get started can cause overuse
injury
• Don’t plan a race or competition for at least 3
months post-partum
After Pregnancy
• Start off with a walking plan before running
• Listen to your body, most women need 1-6 weeks to heal
• If you had a c-section, wait 4 weeks before running
• If you start too soon, you will risk injury that could put
you out of running even longer
• If you plan to breastfeed, establish that before you
resume running
• If you see bright red blood, stop, you are not healed yet
What determines a masters athlete
• Depends on sport
• WMA defines masters as 35 y/o for women and
40 y/o for men
• Sport dependent factors include flexibility,
endurance and patience needed
• There is no magic age where your nutrition
needs or physical status changes
• Exercise keeps the body young so an active 50
y/o is physically younger than an inactive 30 y/o
Master Modifications
• Volume of exercise, not age, determines
energy needs
• Fluid needs do increase as body holds on
to less water, kidney function declines and
thirst sensation lessens
• Takes longer to acclimate to change in
weather
• Need for calcium increases
Put it together
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35 year old female soldier triathlete
Trains 20 hours a week
Training for the 2007 Olympic Trials
Just found out she was pregnant
Definitely can continue to train
Needs to cut back hours gradually
May not make the trials this year
Definitely can be in shape for 2011
Put it together
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30 y/o female soldier
Runs 30 miles a week
Max APFT
Wants to go to Airborne School
Just had a baby
Slowly start to increase training
Wait until at least 6 months post partum
90% APFT scores as pre pregnancy
You don’t want Airborne School to end your athletic
career!!
Now What??
• What are your fitness goals?
• Are you eating & training like you should to
meet those goals?
• How many fruits & veggies are you eating
a day?
• Are you getting enough calcium, iron, &
folate?
• It is never to late!!
Resources
• http://hooah4health.com/deployment/femreadiness.htm
• http://hooah4health.com/prevention/whealth/depwohealth.htm
• http://www.hood-meddac.army.mil/