Physiology and Considerations for Female Athletes

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Considerations forCoachingPractice Female Physiologyand Coaching Women both girls andboys;both girls thoughitbegins, on average, two for takes aboutfour years The actualprocessofpuberty istherefore key.through puberty role inmanagingthechallengesfacedguidingathletes or fitness tocontinue toexcelintheirsport. The coach’s and, asaresult, skills many donotdevelop thenecessary relied upontheiradvanceddevelopmental agefor success because, upuntilthispoint,frustration theyhave always catchup.average andlatematurers This isdueto ataroundtheageof14or15,leave theirsport asthe Young often thantheirpeers peoplewhodevelop earlier of development. is basedontheageofathletesandnottheirstage psychologically, ofcompetition especially asthemajority bothphysically onathleticperformance and bearing great individualvariation. This, initself, canhave ahuge physiological responsestoexercise, althoughthereis most measurementsofbodysize, compositionand Until puberty, andboys donotdiffer significantly girls in Puberty performance. have onsport the physiology offemale athletesandtheimpactthismay This factsheetisdesignedtoprovide anintroductionto coaching environment. contextualise thefollowing toyour information own people areindividualsanditisfor you, thecoach, to coach UKrecognisesthatitisageneralisation. All factsheet hasbeenacademically evidenced, sports containedwithinthis Although theinformation her.and support needs, andguidanceastohow bettertocoach provides insightintothefemale athlete andher coaching theminthefuture. Eachfactsheet who coachwomen orwho are interested in Fitness Foundation (WSFF), aimedatcoaches coachUKandthe sports Women’s and Sport This factsheetisoneofaseries, produced by be cautiousinyour approachtotalentidentification. have ontheyoung female athleteandshouldconsequently As coaches, may you cannotpredictthe impactpuberty aswell. ofinsecurity leads toperiods changes theirbodiesareundergoing, andthissometimes amountofstressover therapid tofeel acertain girls ofrelative calm. withperiods alternate It’s notunusual for inintensity.vary Feelingsofdepressionor irritability sometimesproducemood swingsthatcan hormones change, willgothroughemotionalchanges; girls ofbonegrowth.increased rate As well asthephysical inthehipsandthighs,females, andan particularly menstruation, oestrogencausesincreasedfatdepositsin begins tochangemarkedly. Inadditiontotheonsetof increased oestrogenandtestosterone, bodycomposition ingirls. earlier years At puberty, duetotheinfluenceof and theircoaches. can presentchallengesfor thosewhoareaffected by it cycle, their menstrual it during ofperformance in terms In reality, whilemany littledifference women experience Somecoacheshave simply never thoughtaboutit. • Fearofcausingoffence, reasons especially for cultural • Alackofconfidence orknowledge aboutthepotential • or Beingunsurewhetheritiseitherappropriate • Anassumptionthattheathletewould mentionitif • ofthecoachand/orfear onthepart Embarrassment • often overlooked by ofreasons. coachesfor avariety cyclehasonfemale athletes issomething menstrual Assessing andtakingintoaccounttheimpact female athlete Menstruation andthe impact of the menstrual cycle on athletic performance cycleonathleticperformance impact ofthemenstrual thetopic toraise necessary were aproblem theathlete of embarrassing

For some, the premenstrual stage may be accompanied by syndrome [PMS]) and into the menses stage. However, it is the following symptoms: mood changes; fluid retention; important to note that state of mind and attitude can breast tenderness; abdominal pain; headaches; and fatigue. exaggerate these symptoms/effects and we cannot assume There may also be a reduction in both aerobic capacity and all female athletes experience all (or any) of these. strength during this phase (known as premenstrual

Dietary advice for athletes suffering from PMS: • Reduce intake of refined sugar, salt, red meat and alcohol • Eat fish, poultry and green leafy vegetables • Reduce intake of coffee, tea, chocolate and cola drinks • Reduce intake of fats, particularly hydrogenated fats, such as those found in spreads or some cakes and biscuits • Increase intake of fibre in the form of green leafy vegetables and fruits. In addition, a multivitamin supplement and evening primrose oil may also be taken to assist with alleviating PMS.

Ideas for the coach

In relation to younger athletes, the issue of For older athletes, where PMS may be menstruation could be dealt with as an issue ! perceived to be more of a performance ! of social and physical health, perhaps through issue, again, the coach could work with a club’s athlete-centred care strategy with the an intermediary. support of a female coach or team manager.

It may also be useful to recommend that the athlete logs their cycle and associated Group sessions could be set up for younger physical and emotional changes against their ! female athletes to share and discuss concerns. ! training to establish any patterns.

Where coaching is not club-based, a buddy Obviously, in cases of severe PMS, the system could be established or a suitable athlete should always be advised to seek intermediary identified to support the athlete ! appropriate medical attention and to consult ! and address any concerns she has that she with her doctor. does not feel comfortable discussing with the coach.

Managing sensitive conversations: • Pick your moment carefully • Be clear about what you want to say and ensure it is relevant • Be sensitive of others overhearing the conversation • Consider whether the training environment is the appropriate place for the conversation • Maintain a clear purpose to the conversation and be clear as to whether you are looking to achieve a specific outcome from it (eg whether you intend to raise an issue, resolve an issue or gain some information) • Use correct language (eg period, PMS) and make sure the athlete understands • Be honest; if necessary, acknowledge that you feel awkward having this conversation as this may actually lead to a more open and relaxed experience • Draw on examples of other athletes’/women’s experiences of which you may have first-hand knowledge (while maintaining confidentiality). © Alan Edwards Coaching Women Female Physiology and Considerations for Coaching Practice

The female athlete triad will improve performance. Even in sports where body size and shape aren’t as important, such as distance The female athlete triad is a combination of three running, women and girls may be pressured by conditions: disordered eating; amenorrhea; and teammates, parents/guardians, partners and coaches who osteoporosis. Athletes may have one, two or all three of mistakenly believe that ‘losing just a few pounds’ could these problems. improve the athlete’s performance. Disordered Eating Most girls with female athlete triad try to lose weight as a Any weight-loss programme for an athlete should way to improve their athletic performance. The always be managed by a professional dietician or other disordered eating that accompanies the female athlete medical professional. triad can range from avoiding certain types of food to serious eating disorders like anorexia or bulimia nervosa. What are the signs and symptoms Amenorrhea (absence of menstrual period) of female athlete triad? Exercising intensively and not eating enough calories can lead to decreases in oestrogen, the hormone that helps If a girl has risk factors for female athlete triad, she may regulate the menstrual cycle. As a result, periods may already be experiencing some symptoms and signs of the become irregular or stop altogether. It should also be disorder, such as: noted that some girls who participate intensively in sport • weight loss may never get their first period because they’ve been training so hard. • no periods or irregular periods Osteoporosis • fatigue and decreased ability to concentrate Low oestrogen levels and poor nutrition, especially low • stress fractures (fractures that occur even if a person calcium intake, can lead to a weakening of the bones due hasn’t had a significant injury) to the loss of bone density and improper bone formation. Osteoporosis can ruin a female athlete’s career • muscle injuries. because it may lead to stress fractures and other injuries and problems later in life. Girls with female athlete triad often have signs and symptoms of eating disorders, such as: Who is most at risk from the • continued dieting in spite of weight loss female athlete triad? • preoccupation with food and weight Those with female athlete triad often care so much • frequent trips to the bathroom during and after meals about their sport that they would do almost anything to improve their performance. There are added issues • using laxatives for sports that classify athletes by weight, where focusing • brittle hair or nails on weight becomes an important part of the training programme. • dental cavities (girls with bulimia often experience tooth enamel being worn away by frequent vomiting) Participation in sports where a thin appearance is valued can also put a girl at risk of female athlete triad; • sensitivity to cold gymnastics, figure skating, diving and ballet are examples • low heart rate and blood pressure of sports that value a thin, lean body shape. Some athletes may even be told by coaches that losing weight • heart irregularities and chest pain. © Jason O’Brien/Action Images Coaching Women Considerations forCoachingPractice Female Physiologyand Aman’s thana bodyisonaverage 10–15% larger • is25%smallerthanthe Theaverage female heart • Awoman’s lungcapacityis, onaverage, 25–30%lower • addressed throughtraining. thaninmen.marked Bothoftheseareissuesthatcanbe strengthismore andhamstring between quadriceps kneesthanmalesand thattheimbalance with straighter be down tofemale athletes’ tendencytolandfromjumps infemale athletesmay simply higher prevalenceofinjury Bulletin, Injury 2010)hassuggestedthatthe (Sports Specifically inrelationtokneeinjuries, recentresearch cycle).menstrual the changesduring men andtheeffects ofhormonal anatomical differences (egwomen having widerhipsthan male andfemale athletes; inligamentlaxity; variations and given, including: and/orcoachingof differences intraining more injuries; var however, a unable toprovide asinglereasonastowhy females have hard landings, suddenpivots. Exercise scientistshave been between players, but moreofteninresponsetojumps, arenotpredominantly aresultofcontact The injuries involving insports Femaleathleteswhoparticipate • female athletes: are alsootherconsiderations for thecoachof beingcoachedthereDepending onthesport movement ofthelower body. more resistancethanmeninactivitiesthatrequire than menandmay, therefore, have toovercome body. Some women have alower centreofgravity woman’s and30%stronger, intheupper particularly atasubmaximallevel.training woman’s), whichisalsoapparentwhen theyare average, 5–8beatsperminute slower thana (on rate alsomeansalower restingheart man’s heart pump moreblood witheachbeat. size ofa The larger average male’s. Consequently, areable to malehearts aerobictraining. them anadvantagewhenundertaking than aman’s. Mencanprocessmoreoxygen, giving similar sports. in comparedwithmaleathletesparticipating injury been found tohave of twicetosixtimestherisk jumping andmakingswiftchangesofdirectionhave iety of theories haveiety oftheories been email aboutthe series, information please For further • Socially Inclusive Coaching. • CoachingFemaleHigh-Performance Athletes • Developing FemaleCoaches for • FemalePsychologyandConsiderations • CoachingMythBuster coaching practice. The factsheetsare: which may your helpinform approachtoyour current womenexplores adifferent insport, areasurrounding There arefive otherfactsheetsintheseries. Eachone greatresults. your coachingmethodologycould bring of differences you willachieve fromchangingaminorpart onthisfactsheet,identify witheverything but the your coachingsessions. You don’thave tobeable to Think abouthow you couldchangeyour approachto A calltoaction injuries.html prevention’, www.sportsinjurybulletin.com/archive/female-knee- Bulletin(2010) Injury ‘Female athletes’Sports kneeinjuries coached differently?’, www.theinsidetrack.org.uk/womenontrack/ Inside Track (2010) ‘Women on Track: Shouldmalesandfemales be References Coaching Practice sport’s CoachEducationteam.sport’s below orcontactyour governing bodyof covered here, pleaserefer totheresources onany information oftheissues For further work withasindividuals Think: Treattheathletesyou [email protected] !