Strength and flexibility training programme for female athletes
The term strength training has come to describe the combination of weight lifting exercises which increase muscle mass by utilizing the concept of resistance to properly induce muscle contraction (Baechle & Earle, 2008). The process of manually stimulating muscle contracting by lifting weights and engaging in similar resistance-based exercises has been proven to provide significant benefits for the skeletal muscular system, including increased muscle mass and strength and prolonged anaerobic endurance. A series of scientific advances regarding the use of anaerobic exercise like strength training have occurred during the last decade – leading to the development of more refined strength training programs that are premised in the four fundamental exercise physiology principles: progression; specificity; dose-response relationship; and rest and recovery (Kraemer & Knuttgen, 2003). Although strength training is a pursuit typically associated with male athletes, this misconception is based primarily on the stubborn refusal to refute long-held notions regarding the societal need for women to focus their energy on building muscular strength. It has been universally determined, however, that the unique aspects of male physiology provide the source of a man's advantage in terms of absolute strength, and when alternative measures of strength are applied to men and women of similar size and stature – such as strength relative to cross-sectional area of muscle – the strength level of the average male and female appears to be rather equalized (Ebben & Jensen, 1998). Women who adhere to a similarly well-designed strength training regimen as that used by the majority of male athletes stand to derive significant physical benefits resulting from bone and soft-tissue modeling, increased lean body mass, decreased fat, and enhanced self-confidence (Ebben & Jensen, 1998).
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¶ … Training Programme for Female Athlete
Date/Time: ____ Name:
Strength/flexibility exercises test Rubric (5%)
The instructor (NOT student) will choose 5 strength/flexibility exercises from the student's Written Report that the student states his athlete will use over the 3-month hypothetical training period. The Instructor will ask the student to perform the exercises in turn and name the muscle(s) being stretched or strengthened. This is NOT a physically demanding test (only 1 repetition is performed).
Possible
Marks
Strength/flexibility exercise 1
Conducted exercise correctly
Correctly named muscles strengthened/stretched
Strength/flexibility exercise 2
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2
Strength/flexibility exercise 3
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2
Strength/flexibility exercise 4
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2
Strength/flexibility exercise 5
Conducted exercise correctly
0.8
Correctly named muscles strengthened/stretched
0.2
TOTAL
(Total marks will be rounded down (not up). For instance, if you score 4.6, your TOTAL will be recorded as 4.0)
Section: ____ ID:
Date/Time: ____ Name:
Written Report (Strength and Flexibility Training Programme for Female Athlete) Rubric (25%)
Yes
No
Possible
Marks
Created motivating exercise title, filled out assigned Cover Page correctly, and attached Rubric after Cover Page, but before Summary Page
1.0
Summary
Summarised the key features of the training programme
1.0
Summarised why these key features were emphasised
1.0
Introduction
Explained fully the benefits of strength-training
1.0
Explained fully the benefits of flexibility-training
1.0
Cited at least 4 references demonstrating the benefits of strength & flexibility training in the text using APA format
2.0
Pre-Implementation Stage
Cited at least 2 strength tests (with references)
1.0
Cited at least 2 flexibility tests (with references)
1.0
Noted areas of muscular strength needing the most improvement (and explained why)
1.0
Noted areas of muscular flexibility needing the most improvement (and explained why)
1.0
Implementation Stage
Yes
No
Possible
Marks
Outlined the full 12-week schedule for a comprehensive 12-week strength & flexibility training programme
2.0
Chose an appropriate number of muscular strength and flexibility exercises and listed the names of the exercises and muscles being strengthened/stretched
2.0
Create your account
- Baechle, T.R., & Earle, R.W. (Eds.). (2008). Essentials of strength training and
- conditioning. Human kinetics.
- Boone, T. (2013). Exercise Physiology and Its Role in Preventive Healthcare. Journal of
- Professional Exercise Physiology, 11(10).
- Ebben, W.P., & Jensen, R.L. (1998). Strength training for women: debunking myths
- that block opportunity. The Physician and sportsmedicine, 26(5), 86.
- Kraemer, W.J., & Knuttgen, H.G. (2003). Strength training basics. The Physician and
- Sportsmedicine, 31(8), 39-45.
- McArdle, W.D., Katch, F.I., & Katch, V.L. (2006). Essentials of exercise physiology.
- Lippincott Williams & Wilkins.
- Miller, T.D., Balady, G.J., & Fletcher, G.F. (1997). Exercise and its role in the prevention
- and rehabilitation of cardiovascular disease. Annals of Behavioral Medicine, 19(3), 220-229.
- Nobrega, A.C., Paula, K.C., & Carvalho, A.C.G. (2005). Interaction between
- resistance training and flexibility training in healthy young adults. The Journal of
- Strength & Conditioning Research, 19(4), 842-846.
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