Menstruación y mujer deportista

The process of sports training is determined by a number of variables that must be carefully studied, especially those that have to do with load planning and its adaptive processes. Unfortunately, sport development systems in our country present methodological failures that exclude the individual ch...

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Autores:
Cárdenas Marroquín, Norber Obdulio
Tipo de recurso:
Article of journal
Fecha de publicación:
2017
Institución:
Universidad de Ciencias Aplicadas y Ambientales U.D.C.A
Repositorio:
Repositorio Institucional UDCA
Idioma:
spa
OAI Identifier:
oai:repository.udca.edu.co:11158/3085
Acceso en línea:
https://revistas.udca.edu.co/index.php/rdafd/article/view/361
Palabra clave:
Educación física para mujeres
Mujeres - Salud e higiene
Menstruación
Menstruación
Deporte
Mujer
Entrenamiento y planificación
Rights
openAccess
License
Derechos Reservados - Universidad de Ciencias Aplicadas y Ambientales
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dc.title.spa.fl_str_mv Menstruación y mujer deportista
dc.title.alternative.eng.fl_str_mv Menstruation and sportwoman
title Menstruación y mujer deportista
spellingShingle Menstruación y mujer deportista
Educación física para mujeres
Mujeres - Salud e higiene
Menstruación
Menstruación
Deporte
Mujer
Entrenamiento y planificación
title_short Menstruación y mujer deportista
title_full Menstruación y mujer deportista
title_fullStr Menstruación y mujer deportista
title_full_unstemmed Menstruación y mujer deportista
title_sort Menstruación y mujer deportista
dc.creator.fl_str_mv Cárdenas Marroquín, Norber Obdulio
dc.contributor.author.spa.fl_str_mv Cárdenas Marroquín, Norber Obdulio
dc.subject.lemb.spa.fl_str_mv Educación física para mujeres
Mujeres - Salud e higiene
topic Educación física para mujeres
Mujeres - Salud e higiene
Menstruación
Menstruación
Deporte
Mujer
Entrenamiento y planificación
dc.subject.armarc.spa.fl_str_mv Menstruación
dc.subject.proposal.spa.fl_str_mv Menstruación
Deporte
Mujer
Entrenamiento y planificación
description The process of sports training is determined by a number of variables that must be carefully studied, especially those that have to do with load planning and its adaptive processes. Unfortunately, sport development systems in our country present methodological failures that exclude the individual characteristics of athletes, ignoring the differences that exist between men and women and even the internal peculiarities within the same gender; In this sense, a review of some articles related to the theme of "Menstruation and Women Sportsman" was carried out, reflecting on such aspects as: Differences between woman and man sportsmanship, menarche, planning in women sportsman and some considerations related to practice Regular and continuous, such as the affections of the menstrual function in the athletes and relation with the sport performance.Results: The knowledge of the duration of the cycle and its stability allows organizing the structure of the training process, so that the mesocycles are programmed according to the biological cycles of the athlete, where the most favorable phases (postmenstrual and postovulatory) can assume A greater load, alternating it with decreases in the phases of physiological tension (ovulatory, premenstrual and menstrual). (Konovalova, 2013).It can be concluded that variations in diet, socioeconomic level, healthy habits, physiological and psychological states in general of girls, climatological conditions, genetic and phenotypic factors, and cultural factors, among others, are imposed in the chronological oscillation in The appearance of menarche and its consequent repercussions on the regularity of its menstrual cycle (Roig, 2016).
publishDate 2017
dc.date.issued.spa.fl_str_mv 2017-01
dc.date.accessioned.spa.fl_str_mv 2020-04-16T15:37:58Z
dc.date.available.spa.fl_str_mv 2020-04-16T15:37:58Z
dc.type.spa.fl_str_mv Artículo de revista
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url https://revistas.udca.edu.co/index.php/rdafd/article/view/361
dc.language.iso.spa.fl_str_mv spa
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dc.relation.ispartofseries.spa.fl_str_mv Revista digital: Actividad Física y Deporte (Bogotá). -- Vol. 3 No. 1 (Ene.-Jun., 2017). -- páginas 58-70
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institution Universidad de Ciencias Aplicadas y Ambientales U.D.C.A
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spelling Cárdenas Marroquín, Norber Obdulio2020-04-16T15:37:58Z2020-04-16T15:37:58Z2017-012462-8948https://revistas.udca.edu.co/index.php/rdafd/article/view/361305195The process of sports training is determined by a number of variables that must be carefully studied, especially those that have to do with load planning and its adaptive processes. Unfortunately, sport development systems in our country present methodological failures that exclude the individual characteristics of athletes, ignoring the differences that exist between men and women and even the internal peculiarities within the same gender; In this sense, a review of some articles related to the theme of "Menstruation and Women Sportsman" was carried out, reflecting on such aspects as: Differences between woman and man sportsmanship, menarche, planning in women sportsman and some considerations related to practice Regular and continuous, such as the affections of the menstrual function in the athletes and relation with the sport performance.Results: The knowledge of the duration of the cycle and its stability allows organizing the structure of the training process, so that the mesocycles are programmed according to the biological cycles of the athlete, where the most favorable phases (postmenstrual and postovulatory) can assume A greater load, alternating it with decreases in the phases of physiological tension (ovulatory, premenstrual and menstrual). (Konovalova, 2013).It can be concluded that variations in diet, socioeconomic level, healthy habits, physiological and psychological states in general of girls, climatological conditions, genetic and phenotypic factors, and cultural factors, among others, are imposed in the chronological oscillation in The appearance of menarche and its consequent repercussions on the regularity of its menstrual cycle (Roig, 2016).El proceso de entrenamiento deportivo está determinado por un sinnúmero de variables que deben ser estudiadas con detenimiento, especialmente, de aquellas que tienen que ver con la planificación de las cargas y sus procesos adaptativos. Desafortunadamente, los sistemas de desarrollo deportivo en nuestro país, presentan falencias metodológicas que excluyen las características individuales de los deportistas, desconociendo las diferencias que existen entre hombres y mujeres e incluso las particularidades internas dentro del mismo género; en este sentido, se realizó un revisión de algunos artículos relacionados con el tema de “Menstruación y Mujer Deportista”, reflexionando sobre aspectos como: Diferencias entre mujer y hombre deportista, menarquia, la planificación en la mujer deportista y algunas consideraciones relacionadas con la práctica regular y continuada, como las afecciones de la función menstrual en las atletas y relación con el rendimiento deportivo. Resultados: El conocimiento de la duración del ciclo y su estabilidad permite organizar la estructura del proceso de entrenamiento, de tal manera que los mesociclos se programen acorde con los ciclos biológicos de la deportista, donde las fases más favorables (postmenstrual y postovulatoria) puedan asumir una carga mayor, alternándola con descensos en las fases de tensión fisiológica (ovulatoria, premenstrual y menstrual). (Konovalova, 2013). Se pueden concluir, que las variaciones en la alimentación, el nivel socioeconómico , los hábitos saludables, los estados fisiológicos y psicológicos en general de las niñas, condiciones climatológicas, factores genéticos y fenotípicos, y culturales entre otros, se imponen en la oscilación cronológica en la aparición de la menarquia y sus consecuentes repercusiones en la regularidad de su ciclo menstrual (Roig, 2016).Icluye referencias bibliográficasapplication/pdfspaBogotá : Universidad de Ciencias Aplicadas y Ambientales, 2017Revista digital: Actividad Física y Deporte (Bogotá). -- Vol. 3 No. 1 (Ene.-Jun., 2017). -- páginas 58-70Derechos Reservados - Universidad de Ciencias Aplicadas y Ambientaleshttps://creativecommons.org/licenses/by-nc-sa/4.0/info:eu-repo/semantics/openAccessAtribución-NoComercial-CompartirIgual 4.0 Internacional (CC BY-NC-SA 4.0)http://purl.org/coar/access_right/c_abf2Menstruación y mujer deportistaMenstruation and sportwomanArtículo de 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en las Obras Colectivas;
b.	Distribuir copias o fonogramas de las Obras, exhibirlas públicamente, ejecutarlas públicamente y/o ponerlas a disposición pública, incluyéndolas como incorporadas en Obras Colectivas, según corresponda;
c.	Distribuir copias de las Obras Derivadas que se generen, exhibirlas públicamente, ejecutarlas públicamente y/o ponerlas a disposición pública.
Los derechos mencionados anteriormente pueden ser ejercidos en todos los medios y formatos, actualmente conocidos o que se inventen en el futuro. Los derechos antes mencionados incluyen el derecho a realizar dichas modificaciones en la medida que sean técnicamente necesarias para ejercer los derechos en otro medio o formatos, pero de otra manera usted no está autorizado para realizar obras derivadas.Todos los derechos no otorgados expresamente por el Licenciante quedan por este medio reservados, incluyendo pero sin limitarse a aquellos que se mencionan en las secciones 4(d) y 4(e).
4. Restricciones.
La licencia otorgada en la anterior Sección 3 está expresamente sujeta y limitada por las siguientes restricciones:
a.	Usted puede distribuir, exhibir públicamente, ejecutar públicamente, o poner a disposición pública la Obra sólo bajo las condiciones de esta Licencia, y Usted debe incluir una copia de esta licencia o del Identificador Universal de Recursos de la misma con cada copia de la Obra que distribuya, exhiba públicamente, ejecute públicamente o ponga a disposición pública. No es posible ofrecer o imponer ninguna condición sobre la Obra que altere o limite las condiciones de esta Licencia o el ejercicio de los derechos de los destinatarios otorgados en este documento. No es posible sublicenciar la Obra. Usted debe mantener intactos todos los avisos que hagan referencia a esta Licencia y a la cláusula de limitación de garantías. Usted no puede distribuir, exhibir públicamente, ejecutar públicamente, o poner a disposición pública la Obra con alguna medida tecnológica que controle el acceso o la utilización de ella de una forma que sea inconsistente con las condiciones de esta Licencia. Lo anterior se aplica a la Obra incorporada a una Obra Colectiva, pero esto no exige que la Obra Colectiva aparte de la obra misma quede sujeta a las condiciones de esta Licencia. Si Usted crea una Obra Colectiva, previo aviso de cualquier Licenciante debe, en la medida de lo posible, eliminar de la Obra Colectiva cualquier referencia a dicho Licenciante o al Autor Original, según lo solicitado por el Licenciante y conforme lo exige la cláusula 4(c).
b.	Usted no puede ejercer ninguno de los derechos que le han sido otorgados en la Sección 3 precedente de modo que estén principalmente destinados o directamente dirigidos a conseguir un provecho comercial o una compensación monetaria privada. El intercambio de la Obra por otras obras protegidas por derechos de autor, ya sea a través de un sistema para compartir archivos digitales (digital file-sharing) o de cualquier otra manera no será considerado como estar destinado principalmente o dirigido directamente a conseguir un provecho comercial o una compensación monetaria privada, siempre que no se realice un pago mediante una compensación monetaria en relación con el intercambio de obras protegidas por el derecho de autor.
c.	Si usted distribuye, exhibe públicamente, ejecuta públicamente o ejecuta públicamente en forma digital la Obra o cualquier Obra Derivada u Obra Colectiva, Usted debe mantener intacta toda la información de derecho de autor de la Obra y proporcionar, de forma razonable según el medio o manera que Usted esté utilizando: (i) el nombre del Autor Original si está provisto (o seudónimo, si fuere aplicable), y/o (ii) el nombre de la parte o las partes que el Autor Original y/o el Licenciante hubieren designado para la atribución (v.g., un instituto patrocinador, editorial, publicación) en la información de los derechos de autor del Licenciante, términos de servicios o de otras formas razonables; el título de la Obra si está provisto; en la medida de lo razonablemente factible y, si está provisto, el Identificador Uniforme de Recursos (Uniform Resource Identifier) que el Licenciante especifica para ser asociado con la Obra, salvo que tal URI no se refiera a la nota sobre los derechos de autor o a la información sobre el licenciamiento de la Obra; y en el caso de una Obra Derivada, atribuir el crédito identificando el uso de la Obra en la Obra Derivada (v.g., "Traducción Francesa de la Obra del Autor Original," o "Guión Cinematográfico basado en la Obra original del Autor Original"). Tal crédito puede ser implementado de cualquier forma razonable; en el caso, sin embargo, de Obras Derivadas u Obras Colectivas, tal crédito aparecerá, como mínimo, donde aparece el crédito de cualquier otro autor comparable y de una manera, al menos, tan destacada como el crédito de otro autor comparable.
d.	Para evitar toda confusión, el Licenciante aclara que, cuando la obra es una composición musical:
i.	Regalías por interpretación y ejecución bajo licencias generales. El Licenciante se reserva el derecho exclusivo de autorizar la ejecución pública o la ejecución pública digital de la obra y de recolectar, sea individualmente o a través de una sociedad de gestión colectiva de derechos de autor y derechos conexos (por ejemplo, SAYCO), las regalías por la ejecución pública o por la ejecución pública digital de la obra (por ejemplo Webcast) licenciada bajo licencias generales, si la interpretación o ejecución de la obra está primordialmente orientada por o dirigida a la obtención de una ventaja comercial o una compensación monetaria privada.
ii.	Regalías por Fonogramas. El Licenciante se reserva el derecho exclusivo de recolectar, individualmente o a través de una sociedad de gestión colectiva de derechos de autor y derechos conexos (por ejemplo, SAYCO), una agencia de derechos musicales o algún agente designado, las regalías por cualquier fonograma que Usted cree a partir de la obra (“versión cover”) y distribuya, en los términos del régimen de derechos de autor, si la creación o distribución de esa versión cover está primordialmente destinada o dirigida a obtener una ventaja comercial o una compensación monetaria privada.
e.	Gestión de Derechos de Autor sobre Interpretaciones y Ejecuciones Digitales (WebCasting). Para evitar toda confusión, el Licenciante aclara que, cuando la obra sea un fonograma, el Licenciante se reserva el derecho exclusivo de autorizar la ejecución pública digital de la obra (por ejemplo, webcast) y de recolectar, individualmente o a través de una sociedad de gestión colectiva de derechos de autor y derechos conexos (por ejemplo, Acinpro), las regalías por la ejecución pública digital de la obra (por ejemplo, webcast), sujeta a las disposiciones aplicables del régimen de Derecho de Autor, si esta ejecución pública digital está primordialmente dirigida a obtener una ventaja comercial o una compensación monetaria privada.
5. Representaciones, Garantías y Limitaciones de Responsabilidad.
A MENOS QUE LAS PARTES LO ACORDARAN DE OTRA FORMA POR ESCRITO, EL LICENCIANTE OFRECE LA OBRA (EN EL ESTADO EN EL QUE SE ENCUENTRA) “TAL CUAL”, SIN BRINDAR GARANTÍAS DE CLASE ALGUNA RESPECTO DE LA OBRA, YA SEA EXPRESA, IMPLÍCITA, LEGAL O CUALQUIERA OTRA, INCLUYENDO, SIN LIMITARSE A ELLAS, GARANTÍAS DE TITULARIDAD, COMERCIABILIDAD, ADAPTABILIDAD O ADECUACIÓN A PROPÓSITO DETERMINADO, AUSENCIA DE INFRACCIÓN, DE AUSENCIA DE DEFECTOS LATENTES O DE OTRO TIPO, O LA PRESENCIA O AUSENCIA DE ERRORES, SEAN O NO DESCUBRIBLES (PUEDAN O NO SER ESTOS DESCUBIERTOS). ALGUNAS JURISDICCIONES NO PERMITEN LA EXCLUSIÓN DE GARANTÍAS IMPLÍCITAS, EN CUYO CASO ESTA EXCLUSIÓN PUEDE NO APLICARSE A USTED.
6. Limitación de responsabilidad.
A MENOS QUE LO EXIJA EXPRESAMENTE LA LEY APLICABLE, EL LICENCIANTE NO SERÁ RESPONSABLE ANTE USTED POR DAÑO ALGUNO, SEA POR RESPONSABILIDAD EXTRACONTRACTUAL, PRECONTRACTUAL O CONTRACTUAL, OBJETIVA O SUBJETIVA, SE TRATE DE DAÑOS MORALES O PATRIMONIALES, DIRECTOS O INDIRECTOS, PREVISTOS O IMPREVISTOS PRODUCIDOS POR EL USO DE ESTA LICENCIA O DE LA OBRA, AUN CUANDO EL LICENCIANTE HAYA SIDO ADVERTIDO DE LA POSIBILIDAD DE DICHOS DAÑOS. ALGUNAS LEYES NO PERMITEN LA EXCLUSIÓN DE CIERTA RESPONSABILIDAD, EN CUYO CASO ESTA EXCLUSIÓN PUEDE NO APLICARSE A USTED.
7. Término.
a.	Esta Licencia y los derechos otorgados en virtud de ella terminarán automáticamente si Usted infringe alguna condición establecida en ella. Sin embargo, los individuos o entidades que han recibido Obras Derivadas o Colectivas de Usted de conformidad con esta Licencia, no verán terminadas sus licencias, siempre que estos individuos o entidades sigan cumpliendo íntegramente las condiciones de estas licencias. Las Secciones 1, 2, 5, 6, 7, y 8 subsistirán a cualquier terminación de esta Licencia.
b.	Sujeta a las condiciones y términos anteriores, la licencia otorgada aquí es perpetua (durante el período de vigencia de los derechos de autor de la obra). No obstante lo anterior, el Licenciante se reserva el derecho a publicar y/o estrenar la Obra bajo condiciones de licencia diferentes o a dejar de distribuirla en los términos de esta Licencia en cualquier momento; en el entendido, sin embargo, que esa elección no servirá para revocar esta licencia o que deba ser otorgada , bajo los términos de esta licencia), y esta licencia continuará en pleno vigor y efecto a menos que sea terminada como se expresa atrás. La Licencia revocada continuará siendo plenamente vigente y efectiva si no se le da término en las condiciones indicadas anteriormente.
8. Varios.
a.	Cada vez que Usted distribuya o ponga a disposición pública la Obra o una Obra Colectiva, el Licenciante ofrecerá al destinatario una licencia en los mismos términos y condiciones que la licencia otorgada a Usted bajo esta Licencia.
b.	Si alguna disposición de esta Licencia resulta invalidada o no exigible, según la legislación vigente, esto no afectará ni la validez ni la aplicabilidad del resto de condiciones de esta Licencia y, sin acción adicional por parte de los sujetos de este acuerdo, aquélla se entenderá reformada lo mínimo necesario para hacer que dicha disposición sea válida y exigible.
c.	Ningún término o disposición de esta Licencia se estimará renunciada y ninguna violación de ella será consentida a menos que esa renuncia o consentimiento sea otorgado por escrito y firmado por la parte que renuncie o consienta.
d.	Esta Licencia refleja el acuerdo pleno entre las partes respecto a la Obra aquí licenciada. No hay arreglos, acuerdos o declaraciones respecto a la Obra que no estén especificados en este documento. El Licenciante no se verá limitado por ninguna disposición adicional que pueda surgir en alguna comunicación emanada de Usted. Esta Licencia no puede ser modificada sin el consentimiento mutuo por escrito del Licenciante y Usted.



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