Week 07 Flashcards
Type 1 error =
Reporting a finding as significant when in fact they have occurred by chance
Type 2 error =
Rejecting a significant effect that is prevalent
Type S (sign) error
Reporting a significant effect but in the wrong direction
Type M (magnitude) error
Incorrectly estimating the actual size of the effect or potential meaningfulness of the effect to practical applications
Volume load relative to specific RM = ???
Volume load relative to specific RM = no. of sets x no. of reps x % RM for RR used
In the untrained population: MPS (muscle protein synthesis) upregulated when ______?????? matched
volume of exercise (kg lifted)
What are the 4 principles of coaching?
Explain, show, instruct, cue
Show stage details…?
- Perform 3-5 reps in silence
- Ensure don’t overload client
- Visual understanding
Instruct stage details…?
Where you may start to incorporate both auditory and visual cues
- Ask if they have questions
- Limit information overload
Cue stage details…?
- Give the client at least 2 cues to focus on before they perform exercise
- Understand most common mistake and focus on avoiding that
- Say in as little words as possible
Higher levels of volume seem to stimulate. the ____ pathway to a higher degree
AKT-mTOR
Hypertrophy, strength, power outcomes are similar with 3 sets to failure at ___% and ___% (1 or 3 sets)
30%, 80%
_____ of ____ is more important for novices to enhance outcomes
accumulation of volume
With light weight, multiple sets to failure will initiate the _____ hypertrophy pathway (however, will take _____ for same effect as heavier weights)
mTOR, longer
LWT =
< 5 sets / week
MWS =
5-9 sets / week
HWS =
10 + sets / week
Manipulation of volume for trained individuals, does high volume accumulation at low intensity work?
Yes, for hypertrophy, but may not be as good as high intensity (morton, mange)
Power for trained individuals requires…
Combination of strength and power based training (thus high cumulative volume across a week)
Chris Hass et al saw…
similar adaptations with 1 set and 3 set groups (1 set better as less time, etc)
Brad J. Schoenfeld saw…
No increase in strength going up to 5 sets (bench and squat)
Enero Baz-valle, can you use total # of sets as training volume accumulation? (to manipulate training volume)
Yes
