New Resistance Training Guidelines for Women over 40
Course: #3619Level: Intermediate 2 Hours 4354 Reviews
The course discusses new research on the relationship between estrogen loss and its effects on muscle satellite cells and muscle health in women over 40. Learners are shown how to design safe and effective resistance training routines to increase muscle mass and strength and improve body composition and appearance in women over 40. This course is directly related to the practice of physical therapy and athletic training and is therefore appropriate for the PT/PTA and AT.
On Demand
Course Type: Recorded Webinar
CEUs/Hours Offered: AK/2.0; AL/2.0; AR/2.0; AZ/2.0; BOC/2.0; CA/2.0; CO/2.0; CT/2.0; DC/2.0; DE/2.0; FL/2.0; GA/2.0; HI/2.0; IA/2.0; IACET/0.2; ID/2.0; IL/2.0; IN/2.0; KS/2.0; KY/2.0 Category 2; MA/2.0; ME/2.0; MI/2.0; MO/2.0; MS/2.0; MT/2.0; NC/2.0; ND/2.0; NE/2.0; NH/2.0; NSCA/0.3 Category C; NY/2.0; OK/2.0; OR/2.0; PA/2.0; RI/2.0; SC/2.0; SD/2.0; TN/2.0; TX/2.0; UT/2.0; VA/2.0; VT/2.0; WA/2.0; WI/2.0; WY/2.0
Course Type: Audio
CEUs/Hours Offered: AK/2.0; AL/2.0; AR/2.0; AZ/2.0; CA/2.0; CO/2.0; CT/2.0; DC/2.0; DE/2.0; FL/2.0; GA/2.0; HI/2.0; IA/2.0; IACET/0.2; ID/2.0; IL/2.0; IN/2.0; KS/2.0; KY/2.0 Category 2; MA/2.0; ME/2.0; MI/2.0; MO/2.0; MS/2.0; MT/2.0; NC/2.0; ND/2.0; NE/2.0; NH/2.0; NSCA/0.3 Category C; NY/2.0; OK/2.0; OR/2.0; PA/2.0; RI/2.0; SC/2.0; SD/2.0; TN/2.0; TX/2.0; UT/2.0; VA/2.0; VT/2.0; WA/2.0; WI/2.0; WY/2.0
Course Preview
Watch the first six minutes of the course. Register for immediate access to the full course, which will also appear on your Pending Courses page.
Learning Outcomes
- Participants will be able to apply resistance training methods that account for the newly discovered role of estrogen-dependent satellite cells to muscle recovery and its novel role in muscle performance in women over 40.
- Participants will be able to define at least two new training load guidelines for women over 40.
- Participants will be able to identify at least two common resistance training methods to avoid for women over 40.
- Participants will be able to design a plan of care with single session workouts, weekly, and long-term programming routines utilizing specific exercises and workouts designed to stimulate muscle growth and fat loss in the absence of estrogen.
- Participants will be able to suggest at least three modified resistance training sessions for individual variability.
Course created on February 7, 2020
Agenda
| 0-5 Minutes | Background, review of learning outcomes |
| 5-15 Minutes | Explores the role of estrogen loss and its effects on muscle satellite cells and the subsequent effect on muscle loss and fat gain in women. The relationship between estrogen and connective tissue and biomechanics is covered as well as the role of estrogen in muscle recovery and its importance to newly suggested exercise programming and recovery guidelines for women over 40 |
| 15-25 Minutes | Details a new approach to resistance training for women including such unique features as time in engagement or effort (tension |
| 25-40 Minutes | Makes recommendations for specific exercises for all major muscle groups |
| 40-65 Minutes | Detailed account of how to program single session workouts and long-term programs based on the new training load recommendations for womenover 40. Sample routines will be offered |
| 65-95 Minutes | Resistance training tips for women over 40. Tips focus on increasing time in effort, biomechanics, and safety. Also include how to optimize concentric contraction training, partial range of motion training, use peak muscle contraction as a training tool, the 2-seconds rule, and the strategic use of co-contraction |
| 95-115 Minutes | Explores common resistance training methods and exercises women over 40 should avoid including eccentric training and excessive static stretching. Offers rationales based on the current research on estrogen, muscle satellite cells, and healing |
| 115-120 Minutes | Summary, Q & A |
Reviews
4354 ReviewsPresented By
Amy Ashmore
PhD
Amy Ashmore holds a Ph.D. in Kinesiology from the University of Texas at Austin. She is the author of dozens of articles, blogs, and continuing education programs recognized by National Strength & Conditioning Association (NSCA), Board of Certification (BOC), Collegiate Strength & Conditioning Coaches Association (CSCCa), American Council on Exercise (ACE), and American College of Sports Medicine (ACSM). Amy is former Sports Sciences faculty at Florida State University and the former Program Director for Sports Sciences at the American Military University. Amy’s new book Timing Resistance Training: Programming the Muscle Clock for Optimal Performance (Human Kinetics 2019) will be released in July. For more information, visit www.amyashmore.com.
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