Female Athletes

1. Female Athletes www.hsenetwork.org

2. 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

3. Women Athletes Across the Spectrum

4. 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

5. 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

6. “Other” Army Sports • 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?

7. Training vs. Exercise The Athlete does not embark upon a sport but a way of life. WR Loader

8. 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?

9. Healthy Body Fat based on Age and Physical Activity Too low a body fat is more harmful to performance than an average body fat

10. How are Elite Athletes Different? • 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)

11. Who are You??

12. Nutrients particularly important to active females across the spectrum • Supplements are normally not necessary if: • calorie intake is appropriate • food groups are not omitted

13. Protein and Carb needs based on Body Weight

14. Carbohydrate Sources Protein Sources

17. Female Athlete Triad • Amenorrhea (1-44%) • Low bone density • 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

18. 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

19. 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

20. History of premature labor or miscarriage Premature rupture of membranes Severe anemia Extreme underweight Placenta previa Separation of placenta Fever or infection Pre-eclampsia Persistent bleeding Who should NOT exercise? Most women who want to train CAN with minor modifications to their training plan

21. 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

22. 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 When to STOP training 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.

23. 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

26. 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!!

27. 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

28. 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

29. 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

30. 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

31. 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

32. Put it together • 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

33. Put it together • 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!!

34. 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!!

35. Resources • http://hooah4health.com/deployment/femreadiness.htm • http://hooah4health.com/prevention/whealth/depwohealth.htm • http://www.hood-meddac.army.mil/