The Female Athlete

Continued...

The denser the bones during this time, the more bone mass a woman has for the rest of her life. Healthy bone mass decreases her chances of developing osteoporosis. Two key ingredients for healthy bones are normal menstruation and adequate nutrition, including a calcium intake of 1,000 milligrams (mg) each day. Including appropriate weight-bearing exercise allows women to achieve their maximum bone density.

Gender Differences and Training. Techniques for training women need to be founded on a basic understanding of the differences between men and women. The major differences result from the influence of hormones at puberty. (See the sidebar "Gender Differences")

A higher body fat percentage in women is normal and helps them meet reproductive needs. Body fat decreases and muscle mass increases with training, but trying to achieve an unrealistically low body fat percentage can lead to inadequate nutrition and eating disorders.

Although women have less muscle mass than men, both sexes have the same type of muscle fibers. Differences in the amounts of fast-twitch or slow-twitch fibers are genetically determined. So, too, is the amount of muscle hypertrophy a woman will develop with training. Since women lack significant levels of the male hormone testosterone, their muscles will not become as enlarged as men's.

Depending on their genetic endowment, women do develop some degree of muscle enlargement. You have all had the experience of seeing some women get larger, more defined muscles than other women doing the same type of workout.

This is due to the muscle development potential they inherited. If a woman does not want increased muscle mass, just well-toned muscle, she should train with lower weights and more repetitions. A woman who wants more muscle strength and power should train with more weight and fewer reps.

Skeletal differences are important. Some women have a broad pelvis and relatively knock-kneed appearance with pronated feet. This body alignment has advantages for childbirth but may predispose a woman to patello-femoral problems, ilio-tibial band syndrome and anterior tibia pain, as well as foot and ankle problems.

How can you recognize women who may develop this type of problem?

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
Exercise
Common Medical Problems
Dental Health
Emergency!
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health
Prevention