Chapter Outline

SIMILARITIES AND DIFFERENCES IN MEN'S AND WOMEN'S EXERCISE PERFORMANCE

• Men's and women's response to exercise is similar, though performance levels differ.

• Similar rates of improvement occur from exercise (i.e., Max VO₂, fat loss, strength gains, increased bone mass, decreased exercise HR - all improve).

• Reasons for performance differences: at puberty men's lean tissue doubles, women add fat; women have fewer red blood cells and 15 percent less hemoglobin.

FEMALES AND EXERCISE

• Once the sight of a female training on the road or competitions in a race was sufficiently unusual that people would stop and stare.

• Now that large numbers of females have adopted a physically active lifestyle, research has provided us with new information concerning topics related to women and exercise.

MENSTRUATION

• Exercise is beneficial during any part of the menstrual cycle (may relieve some premenstrual symptoms; levels mood swings, anxiety, and depression, reduces body water through sweating).

• Vigorous exercise may delay menarche. This reduces lifetime exposure to estrogen and thus reduces risk of reproductive system cancers.

• Menstrual abnormalities occur in 3-5 percent of women athletes.

• Oligomenorrhea is infrequent or irregular menses.

• Amenorrhea is absent menses.

• Abnormalities are more prevalent in sports that require greater intensity, frequency, and duration of training; or sports that emphasize low body weight; or involve competition by weight class (distance runners, swimmers, dancers, gymnastics, boxing or wrestling).

• Causes of menstrual irregularities include both physiologic and psychologic causes: change in diet, inadequate diet, physical and emotional stress, weight loss with very low body fat.

• Some female athletes and other physically active women who are under weight and non-menstruating are being diagnosed as victims of the female athlete triad (i.e., disordered eating, amenorrhea, osteoporosis).

• Menstrual irregularities can cause health problems (loss of calcium, is not a reliable form of birth control, increases risk of osteoporosis).

PREGNANCY

• Exercise is beneficial during pregnancy (increases energy, better muscle tone, quicker recovery after childbirth).

• Follow the American College of Obstetricians and Gynecologists (A.C.O.G.) guidelines.

• Stress incontinence, an involuntary leakage of urine when you laugh, sneeze, or exercise, is a common problem, particularly in women over 30 who have given birth. This may result from the pelvic floor muscles becoming weakened and stretched during pregnancy and birth.

• Kegel exercises are done by contracting the pelvic floor muscles (perineal muscles), which surround the bladder neck and vagina. This may reduce stress incontinence. To learn the exercise, when urinating stop and start the flow. Kegel exercises may be practiced anytime - work up to five sets of ten daily.

• Postpartum exercise enhances recovery of pre-pregnancy figure.

MALES AND EXERCISE

• Exercise appears to lower the hormonal levels of males as it does of females. Less testosterone in some exercisers does not effect fertility.

• Both males and females should be aware that riding bicycles may pose concerns if there is reduced perineal area circulation. This may be caused from extended periods of riding or ill-fitting bikes.

EXERCISE ADDICTION

• When commitment to exercise crosses the line to dependency and compulsion, it can cause physical, social, and psychological havoc. This can be a negative side to exercising.

• It is a chronic loss of perspective of the role of exercise in a full life.

• Working out should always have an element of play.

EXERCISE AND DISEASE RESISTANCE

• Moderate exercise enhances the immune system.

• Overtraining weakens the immune system.

• Care should be taken when exercising during illness.

ENVIRONMENTAL CONSIDERATIONS

• When exercising in the cold it is important to avoid hypothermia - a life-threatening condition in which the body temperature drops to a dangerously low level. Tips for safe, comfortable cold weather workouts: dress in layers, avoid overheating, avoid overexposure, protect exposed parts, work with the wind, exercise with caution.

• When exercising in the heat it is important to avoid hyperthermia - a life-threatening condition in which the body's temperature rises to a dangerously high level. Tips for safe, comfortable hot weather exercise: dress lightly, drink water freely, take 2 weeks to acclimatize, note the heat-stress index, respect the heat, stop exercising at the first sign of heat illness.

• During hot, humid weather dehydration caused by heavy sweating may occur.

• Water loss of 2-3 percent of body weight may impair exercise performance, result in loss of electrolytes, reduce cardiac stroke volume, reduce cardiac output, and result in overheating of the body.

• Electrolyte replacement is restored by normal diet with ample citrus fruits, fruit juices, and bananas.
• Fluid replacement is the most critical problem when heavy sweating occurs.

• For exercise over one hour and heavy sweating use a sports drink for fluid and electrolyte replacement. For exercise under one hour drink water to rehydrate the body.

CONTRAINDICATED EXERCISES

• Not all exercises are good for you; some may be injurious to some people.

AGING AND PHYSICAL ACTIVITY

• Middle age begins for the average person at age 26.

• Fifty percent of functional decline seen in aging is related to disuse.

• The body adapts to inactivity by slowing down. Performance declines are common, but avoidable. Benefits include: improved strength, flexibility, and endurance, decreased body fat; increased insulin sensitivity reduced blood pressure; increased bone strength; and improved psychological well-being.

DOES EXERCISE INCREASE THE LIFE SPAN?

• Life span is partly genetic. Exercise decreases risk factors, increases quality of life.