{"id":1812,"date":"2024-03-11T20:14:21","date_gmt":"2024-03-11T20:14:21","guid":{"rendered":"https:\/\/www.ultrax.ai\/?p=1812"},"modified":"2024-04-04T12:55:24","modified_gmt":"2024-04-04T12:55:24","slug":"understanding-the-differences-between-female-and-male-athletes-for-improved-performance","status":"publish","type":"post","link":"https:\/\/www.ultrax.ai\/hr\/trainings\/understanding-the-differences-between-female-and-male-athletes-for-improved-performance\/","title":{"rendered":"Razumijevanje razlika izme\u0111u sporta\u0161ica i sporta\u0161a za pobolj\u0161anje performansi"},"content":{"rendered":"

U svijetu sporta, razumijevanje razlika izme\u0111u sporta\u0161ica i sporta\u0161a klju\u010dno je za optimizaciju performansi, strategija treninga i sprje\u010davanje ozljeda. Iako oba spola posjeduju izvanredne atletske sposobnosti, postoje razli\u010dite anatomske, fiziolo\u0161ke i hormonalne varijacije koje ih razlikuju. U ovom blog postu istra\u017eit \u0107emo te razlike i njihov utjecaj na atletske performanse. <\/p>\n\n\n\n

Trebam li promijeniti svoj na\u010din rada?<\/strong><\/h2>\n\n\n\n

Kao \u017eena koja je ve\u0107i dio svoje profesionalne karijere provela rade\u0107i s mu\u0161kim kategorijama u nogometu, a kasnije pre\u0161la na rad sa \u017eenskim kategorijama, jedno od naj\u010de\u0161\u0107e postavljanih pitanja bilo je: Koja je razlika u radu s mu\u0161kim i \u017eenskim sporta\u0161ima?<\/em> <\/p>\n\n\n\n

Prvi put sam si postavila ovo pitanje kada sam dobila poziv da budem trenerica snage i kondicije \u017eenske nogometne reprezentacije Hrvatske. To je bilo razdoblje u kojem sam intenzivno razmi\u0161ljala: Trebam li promijeniti svoj pristup sporta\u0161icama? Koje su klju\u010dne razlike izme\u0111u mu\u0161kih i \u017eenskih sporta\u0161a? Utje\u010du li te razlike na njihove performanse na terenu i na koji na\u010din?<\/p>\n\n\n\n

Zna\u010dajan nedostatak istra\u017eivanja i podataka posve\u0107enih specifi\u010dnim \u010dimbenicima koje treba razumjeti pri radu sa \u017eenskim igra\u010dicama problem je koji se mora rije\u0161iti. Ali ono \u0161to sam otkrila je\u2026<\/p>\n\n\n\n

Temeljne anatomske, fiziolo\u0161ke i hormonske razlike izme\u0111u mu\u0161karaca i \u017eena<\/strong><\/h2>\n\n\n\n

Ove razlike nadilaze reproduktivni sustav i primarne reproduktivne hormone te mogu utjecati na na\u010din na koji treba postupati sa \u017eenama i mu\u0161karcima.<\/p>\n\n\n\n

Na primjer, anatomski gledano, mu\u0161karci obi\u010dno imaju vi\u0161e mi\u0161i\u0107ne mase i manji udio tjelesne masti od \u017eena. Na tu razliku prvenstveno utje\u010du hormonalni \u010dimbenici poput testosterona, koji poti\u010de razvoj mi\u0161i\u0107a. \u017dene obi\u010dno imaju ve\u0107i postotak tjelesne masti, koja mo\u017ee poslu\u017eiti kao rezerva energije tijekom dugotrajnih aktivnosti. <\/p>\n\n\n\n

Glavne razlike izme\u0111u \u017eenskih i mu\u0161kih skeletnih mi\u0161i\u0107a uklju\u010duju varijacije u energetskom metabolizmu, sastavu tipova vlakana i brzini kontrakcije. Mu\u0161ki mi\u0161i\u0107i imaju ve\u0107i kapacitet za anaerobni metabolizam i op\u0107enito su br\u017ei, s ve\u0107om maksimalnom izlaznom snagom od \u017eenskih mi\u0161i\u0107a. Utvr\u0111eno je da su \u017eenski mi\u0161i\u0107i otporniji na umor i br\u017ee se oporavljaju od mu\u0161kih mi\u0161i\u0107a. Mehanizmi koji stoje iza ovih razlika u skeletnim mi\u0161i\u0107ima povezanih sa spolom nisu poznati, ali \u010dini se vjerojatnim da su posljedica razli\u010ditog spolnog hormonskog statusa. Studije pokazuju da \u0107e dosljedna tjelesna aktivnost pomo\u0107i u promjeni omjera sporotrzajnih i brzotrzajnih mi\u0161i\u0107nih vlakana. Dakle, to se mo\u017ee promijeniti pravilnom kondicijom.<\/p>\n\n\n\n

\n

Mu\u0161ki mi\u0161i\u0107i imaju ve\u0107i kapacitet anaerobnog metabolizma i op\u0107enito su br\u017ei te imaju ve\u0107u maksimalnu izlaznu snagu od \u017eenskih mi\u0161i\u0107a. Utvr\u0111eno je da su \u017eenski mi\u0161i\u0107i otporniji na umor i br\u017ee se oporavljaju od mu\u0161kih mi\u0161i\u0107a.<\/p>\n<\/blockquote>\n\n\n\n

Oblik kostura tako\u0111er se razlikuje ovisno o spolu, \u0161to se mo\u017ee prevesti u razli\u010dite biomehanike i obrasce kretanja, doprinose\u0107i razli\u010ditoj predispoziciji za odre\u0111ene vrste ozljeda me\u0111u mu\u0161karcima i \u017eenama. \u017dene obi\u010dno imaju \u0161ire bokove, \u0161to prilago\u0111ava njihov reproduktivni sustav, \u0161to mo\u017ee utjecati na odre\u0111ene pokrete i agilnost. Za\u0161to je to va\u017eno? \u0160ira zdjelica i pove\u0107ani Q-kut kod \u017eena povezani su s ve\u0107im brojem ozljeda koljena, posebno ozljeda prednjeg kri\u017enog ligamenta, zbog smanjene stabilnosti koljena i smanjenih svojstava apsorpcije udara u koljenu. Prosje\u010dni Q-kut za mu\u0161karce je pribli\u017eno 14 stupnjeva, dok je za \u017eene pribli\u017eno 17 stupnjeva.<\/p>\n\n\n\n

\n

\u0160ira zdjelica i pove\u0107ani Q-kut kod \u017eena povezani su s ve\u0107im brojem ozljeda koljena, posebno ozljeda prednjeg kri\u017enog ligamenta, zbog smanjene stabilnosti koljena i smanjenih svojstava apsorpcije udara u koljenu.<\/p>\n<\/blockquote>\n\n\n\n

\"\"
Slika 1 Razlika izme\u0111u \u017eenskog i mu\u0161kog Q-kuta<\/figcaption><\/figure>\n\n\n\n

Mu\u0161karci op\u0107enito imaju ve\u0107e skeletne strukture, uklju\u010duju\u0107i \u0161ira ramena i ve\u0107u gusto\u0107u kostiju, \u0161to im pru\u017ea prednosti u aktivnostima koje zahtijevaju snagu gornjeg dijela tijela. Postoje i neke druge zna\u010dajne fiziolo\u0161ke razlike: mu\u0161karci imaju ve\u0107a srca u odnosu na veli\u010dinu tijela, ve\u0107u brzinu disanja i ve\u0107i kapacitet plu\u0107a u usporedbi sa \u017eenama.<\/p>\n\n\n\n

Tako\u0111er, mu\u0161karcima je potrebno vi\u0161e goriva. Za\u0161to? \u010cesto imaju br\u017ei metabolizam zbog ve\u0107e mi\u0161i\u0107ne mase, \u0161to dovodi do pove\u0107ane potro\u0161nje kalorija.<\/p>\n\n\n\n

Va\u017eno je, me\u0111utim, da postoje razlike u optimalnim potrebama za makronutrijentima i mikronutrijentima izme\u0111u mu\u0161karaca i \u017eena. Na primjer, \u017eene koriste vi\u0161e masti kao energiju pri ni\u017eim intenzitetima vje\u017ebanja i potrebno im je vi\u0161e \u017eeljeza nego mu\u0161karcima, \u0161to oboje ima implikacije na prehrambene potrebe pojedinaca.<\/p>\n\n\n\n

Me\u0111utim, na to zna\u010dajno utje\u010de hormonski status i stoga varira tijekom menstrualnog ciklusa.<\/p>\n\n\n\n

Govore\u0107i o hormonalnim razlikama, treba spomenuti:<\/p>\n\n\n\n

    \n
  • Testosteron: Hormon koji se prete\u017eno nalazi kod mu\u0161karaca, igra klju\u010dnu ulogu u razvoju mi\u0161i\u0107a, gusto\u0107i kostiju i ukupnoj atletskoj sposobnosti.<\/li>\n\n\n\n
  • Estrogen i progesteron: Hormoni prvenstveno prisutni kod \u017eena, igraju va\u017enu ulogu u regulaciji menstrualnog ciklusa i reproduktivnih funkcija.<\/li>\n<\/ul>\n\n\n\n

    Zato su istra\u017eiva\u010di usmjerili svoju pozornost na menstrualni ciklus kako bi razumjeli kako dinami\u010dki fluktuiraju\u0107e hormonalno okru\u017eenje utje\u010de na performanse sporta\u0161ica.<\/p>\n\n\n\n

    \"\"
    Slika 2 Primjer pra\u0107enja menstrualnog ciklusa unutar Ultrax aplikacije<\/figcaption><\/figure>\n\n\n\n

    Otkrili su da estrogen mo\u017ee utjecati na labavost ligamenata, potencijalno pove\u0107avaju\u0107i rizik od odre\u0111enih vrsta ozljeda (ozljeda prednjeg kri\u017enog ligamenta), dok progesteron utje\u010de na metabolizam energije i oporavak.<\/p>\n\n\n\n

    83-93% sporta\u0161ica do\u017eivljava simptome povezane s menstrualnim ciklusom. Naj\u010de\u0161\u0107i simptomi uklju\u010duju menstrualne gr\u010deve, umor, promjene raspolo\u017eenja, bol u donjem dijelu le\u0111a, nadutost, \u017eudnju za hranom, bol u dojkama, nizak nivo energije i poreme\u0107en san. Ovi simptomi o\u010dito mogu utjecati na performanse vje\u017ebanja, oporavak i, u kona\u010dnici, kvalitetu \u017eivota.<\/p>\n\n\n\n

    \"\"
    Slika 3 Razlike izme\u0111u razine mu\u0161kih i \u017eenskih hormona<\/figcaption><\/figure>\n\n\n\n

    What should be emphasized here is the fact that there also exist some immune and neurobiological differences. Immune differences can translate into altered susceptibility to certain disease types or infections, and neurobiological differences mean that brain activation and information processing can also vary between sexes. This can potentially influence optimal communication styles, feedback methods and learning environments.<\/p>\n\n\n\n

    Kao \u0161to vidite, popis razlika nipo\u0161to nije iscrpan i, iako je va\u017eno shvatiti da postoje zna\u010dajne individualne varijacije, ove to\u010dke nagla\u0161avaju va\u017enost u\u010denja o \u017eenskoj fiziologiji kako bi ih se moglo pravilno trenirati.<\/p>\n\n\n\n

    Kako bih trebao pristupiti svojim sporta\u0161icama kao trener?<\/h2>\n\n\n\n

    Razumijevanje svih ovih razlika izme\u0111u sporta\u0161ica i sporta\u0161a klju\u010dno je za prilago\u0111avanje programa treninga. Treneri i instruktori moraju uzeti u obzir te razlike kako bi optimizirali performanse i smanjili rizik od ozljeda.<\/p>\n\n\n\n

    Ne zaboravimo da, bez obzira na nagli porast \u017eenskog sporta i profesionalizma, jo\u0161 uvijek postoje klubovi koji ne mogu osigurati dobre ugovore za svoje igra\u010dice. Kao rezultat toga, velika ve\u0107ina radi tijekom prvog dijela dana, a kasnije se bavi treninzima.<\/p>\n\n\n\n

    Razmislite o tome koliko to dodatnog stresa stvara tijelu! Koliko su iscrpljeni nakon posla? Kako taj stres utje\u010de na koncentraciju tijekom treninga?<\/p>\n\n\n\n

    Ponekad su vi\u0161e mentalno umorni nego fizi\u010dki, a to mo\u017ee imati ogroman utjecaj na njihovu izvedbu na terenu. Pa \u0161to sam u\u010dinio? Iako mi svako jutro nakon \u0161to se probude \u0161alju izvje\u0161\u0107e o zdravlju, prije svakog treninga pitam ih koliko su umorni od 1 do 10. Za\u0161to?<\/p>\n\n\n\n

    \"\"
    Slika 4 Ljestvica umora<\/figcaption><\/figure>\n\n\n\n

    Budu\u0107i da do\u017eivljavaju mnogo sati stresa od trenutka bu\u0111enja do dolaska na trening, sigurno je to promijenilo njihov osje\u0107aj. Dali bi mi \u201eop\u0107u\u201c ocjenu umora (mentalni + fizi\u010dki). Ali uvijek mo\u017eete biti jo\u0161 precizniji i zamoliti ih da \u201epodijele\u201c tu ocjenu s odvojenim odgovorima na pitanja o mentalnom i fizi\u010dkom umoru. Tada \u0107ete vidjeti razlike izme\u0111u tih brojeva i kako mentalna iscrpljenost utje\u010de na fizi\u010dke performanse na terenu. \u0160to vi\u0161e informacija prikupimo, lak\u0161e \u0107emo razumjeti najbolji na\u010din opteretiti na\u0161e sporta\u0161e.<\/p>\n\n\n\n

    \"\"
    Slika 5 Povratne informacije o ITL-u i wellnessu u aplikaciji Ultrax<\/figcaption><\/figure>\n\n\n\n

    Tako\u0111er, u svoj program uklju\u010dite vje\u017ebe u teretani. Trening otpora mo\u017ee pomo\u0107i u pove\u0107anju mi\u0161i\u0107ne mase i gusto\u0107e kostiju, a istovremeno smanjuje rizik od osteoporoze. Osim toga, uklju\u010divanje vje\u017ebi koje ciljaju donji dio tijela, poput nordijskog pregiba, mrtvog dizanja, obrnutog nordijskog pregiba i bugarskog split \u010du\u010dnja, mo\u017ee oja\u010dati mi\u0161i\u0107e koji podupiru koljena, kukove i zdjelicu, a koji su skloni ozljedama kod sporta\u0161ica. Ne zaboravite u program snage uklju\u010diti ekscentri\u010dnu kontrakciju.<\/p>\n\n\n\n

    Napravite kondicijski test koji \u0107e vam pokazati slabosti i snage va\u0161ih sporta\u0161a te na temelju rezultata izradite individualni plan i program za svakog igra\u010da.<\/p>\n\n\n\n

    Pratite i nadzirajte trena\u017eno optere\u0107enje i menstrualni ciklus sporta\u0161ica na individualnoj osnovi kako biste saznali vi\u0161e o pojedincu i omogu\u0107ili prepoznavanje promjena u ciklusu ili abnormalnosti. Proaktivan i multidisciplinarni pristup upravljanju mo\u017ee pove\u0107ati spremnost i dobrobit igra\u010dica. Uz pravilnu pripremu i u odsutnosti temeljnih menstrualnih patologija, \u017eene bi trebale biti u mogu\u0107nosti vje\u017ebati i nastupati bilo koji dan u svom ciklusu.<\/p>\n\n\n\n

    Posavjetujte se s nutricionistom i saznajte \u0161to bi va\u0161e sporta\u0161ice trebale jesti tijekom razli\u010ditih razdoblja menstrualnog ciklusa.<\/p>\n\n\n\n

    \n

    Uz pravilnu pripremu i u odsutnosti temeljnih menstrualnih patologija, \u017eene bi trebale biti u mogu\u0107nosti vje\u017ebati i biti na terenu bilo kojeg dana u svom ciklusu.<\/p>\n<\/blockquote>\n\n\n\n

    Objasnite svojim igra\u010dima za\u0161to su im sve te stvari va\u017ene. Ono \u0161to sam primijetio u praksi jest da je dovoljno re\u0107i mu\u0161karcima da ne\u0161to u\u010dine i oni \u0107e to u\u010diniti, a \u017eene \u017eele znati za\u0161to ne\u0161to rade onako kako rade.<\/p>\n\n\n\n

    Ono \u0161to mi kao treneri trebamo jest iskoristiti sve te informacije i stvoriti \u201esigurno okru\u017eenje\u201c u kojem \u0107e sporta\u0161i ostvariti svoj puni potencijal. Iako svaki spol ima jedinstvene prednosti i karakteristike, va\u017eno je zapamtiti da unutar obje skupine postoje individualne varijacije. U kona\u010dnici, prihva\u0107anje tih razlika i prilago\u0111avanje pristupa treningu u skladu s njima doprinijet \u0107e uspjehu i dobrobiti sporta\u0161a svih spolova.<\/p>\n\n\n\n

    Reference<\/h2>\n\n\n\n
      \n
    1. Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. Utjecaj faze menstrualnog ciklusa na sporta\u0161ke performanse: Narativni pregled. Me\u0111unarodni \u010dasopis za istra\u017eivanje okoli\u0161a i javno zdravlje. 9. velja\u010de 2021., 18(4): 1667. DOI: 10.3390\/ijerph18041667. PMID: 33572406; PMCID: PMC7916245. <\/li>\n\n\n\n
    2. Mayhew L, Johnson MI, Francis P, Lutter C, Alali A, Jones G. U\u010destalost ozljeda u elitnim \u017eenskim nogometa\u0161icama: sustavni pregled i metaanaliza. BMJ Open Sport & Exercise Medicine. 13. srpnja 2021., 7(3): e001094. DOI: 10.1136\/bmjsem-2021-001094. PMID: 34422291; PMCID: PMC8323459 <\/li>\n\n\n\n
    3. Ansdell P, Thomas K, Hicks KM, Hunter SK, Howatson G, Goodall S. Fiziolo\u0161ke razlike me\u0111u spolovima utje\u010du na integrativni odgovor na vje\u017ebanje: akutne i kroni\u010dne implikacije. Experimental Physiology. Prosinac 2020., 105(12): 2007.-2021. DOI: 10.1113\/EP088548. Epub 17. listopada 2020. PMID: 33002256. <\/li>\n\n\n\n
    4. Bishop, P.; Cureton, K.; Collins, M. Spolna razlika u mi\u0161i\u0107noj snazi kod jednako treniranih mu\u0161karaca i \u017eena. Ergonomics 1987, 30, 675\u2013687. [CrossRef] <\/li>\n\n\n\n
    5. Randell RK, Clifford T, Drust B, Moss SL, Unnithan VB, De Ste Croix MBA, Datson N, Martin D, Mayho H, Carter JM, Rollo I. Fiziolo\u0161ke karakteristike nogometa\u0161ica te razmatranja zdravlja i performansi: Narativni pregled. Sports Med. srpanj 2021.;51(7):1377-1399. doi: 10.1007\/s40279-021-01458-1. Epub 12. travnja 2021. PMID: 33844195; PMCID: PMC8222040.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"

      In the world of sports, understanding the differences between female and male athletes is essential for optimizing performance, training strategies, and injury prevention. While both genders possess remarkable athletic abilities, there are distinct anatomical, physiological, and hormonal variations that set them apart. 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In this blog post, we will explore these differences and their impact on […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ultrax.ai\/hr\/trainings\/understanding-the-differences-between-female-and-male-athletes-for-improved-performance\/\" \/>\n<meta property=\"og:site_name\" content=\"Ultrax AI\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/profile.php?id=100089183396893\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-11T20:14:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-04T12:55:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.ultrax.ai\/wp-content\/uploads\/2023\/11\/MicrosoftTeams-image-34-e1710250245654.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1302\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Lana Bilobrk\" \/>\n<meta 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