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 shoulders LB absolute strength is closer to a males Lower testosterone concentrations ( 20x Lower ) Higher concentrations of growth hormone

Program Design Same as males Female athlete emphasis on upper body strength High incidence of knee injuries in female athletes 1. Wider Q angle, lateral tracking of the patella 2. Weaker muscles, imbalances, and joint instability 3. Skill development and neuromuscular acquisition 4. 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 reps Heel Touch on a box 1 foot high 2-3 sets 8-12 reps Wall squats: 1 set 5-10 reps Single leg squats 1-3 sets reps Alternating lunge step 2-3 sets 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