Week 08 Flashcards
Type M (magnitude) error =
Incorrectly estimating the actual size of the effect of potential meaningfulness of the effect to practical applications
- (thinking a small change will make a big difference)
Functional overreaching (FOR):
A short term decrease in performance lasting days to weeks with subsequent performance supercompensation after a period of recovery
Non-functional overreaching (NFOR):
Performance decrement os observed over a period of weeks to months, and while full recovery is achieved (although not always), no super-compensation effects are achieved
Overtraining syndrome (OTS):
Long term reductions in performance capacity observed over a period of several months
Central fatigue after training is…?
A reduction in the capacity of the central nervous system to activate muscles (not actually muscle soreness -> peripheral fatigue)
There does not seem to be a difference in outcomes between training to failure (greater fatigue) or using non failure when the training intensities are above …..?
70% 1RM (10 RM)
When using lower intensities it appears you have to train ……? to ensure maximal peripheral muscle fatigue which leads to SIMILAR levels of central motor output and muscle protein synthesis as higher intensity training
to failure
High loading protocols in novices (______) and very high loading in trained individuals (______) is associated with impaired central drive (output down regulated), and it takes a very small volume to achieve this
> 80% RM novices
>90% 1RM trained
Hypertrophy appears to be a function of ____ initially. Over time, magnitude of relative gains diminishes and for trained individuals tends to favour _______ accumulation
volume.
volume/intensity
What is the easiest way to accrues volume?
‘Fancy’ methods (e.g. supersets, circuit, drop sets, pre exhaustion, etc)
What are ‘fancy’ methods to accrue volume? (6)
- low intensity training (low load to failure)
- Pre exhaustion training (e.g. fatigue triceps prior to bench press to ensure pecs are main contributors)
- Supersets / paired set training
- pyramid/descending ramps/drop sets
- Extremely high volume and or frequency
- Complexes or circuit style training
When talk talk ab out fatigue, we are specifically speaking about (2)?
- contractile function
- muscle contraction
We can probe the neuromuscular system to check for fatigue by ….
using the interpolated twitch technique (ITT)
How does the interpolated twitch technique work?
During MVC it sends down peak to see how much more contraction the muscle can do, thens sends another peak after MVC.
Then you calculate the time to peak twitch and recovery time
The ITT shows that immediately post there is some level of ____ ___, 24hrs later there is…
central fatigue, 24 hrs later there is a reduction in MVC but same amount of stimulus enhancement (same peak but less MVC ability)
The fitness fatigue model is dependent on…
- cumulative effect of training load
- cumulative level of neuromuscular and mental fatigue
- level of deficit in recovery
____ ____ is often seen as primary consideration after training modes
central fatigue
These feelings post-exercise are likely linked to a range of mechanisms….
both central and peripheral fatigue, NOT just CNS fatigue
Paul marshall et al determined that voluntary activation _______ immediately post, but by 1-24 hrs is back to baseline for voluntary activation
decreases
Paul marshall et al determined that peripheral fatigue had large decline immediately post, meaning that most fatigue is….
peripheral and takes more time to recover compared to central components
High volume group will show ______ fatigue lasting when compared to high intensity group
longer
Overtraining ____ 1RM strength
decreases
A .C. Fry found that _______ group was unable to resume normal training for up to 8 weeks
overtraining
High intensity / high volume RT protocols can elicit decreases in ______, and large decreases in training specific _____
strength, power
Repetitions below around ___% 1RM should be done to failure
50%
As long as you control _____, there does not seem to be a difference in training to failure (greater fatigue) or non-failure intensities above 70% 1 RM (10 reps)
volume
Greater volume with moderate-light intensities _____ fatigue
greater
High loading in novices (>80% 1RM) with very high intensity is associated with impaired ____ ____ , it takes a very small amount of volume to achieve this
central drive (output downregulation)
Volume works, especially in ….
novices with lighter weights
Increasing training volume at a high intensity (>87.5%) can induce ____ _____ and blunt ___ ____ (linked to overreaching)
central fatigue, training gains
For strength, aim to average around ___ reps / week in ____ loading, across 3-6 weeks
30, maximal loading (above 80%)
For hypertrophy, aim to …
accrue volume to maximise MPS, above 60% max strength
Hypertrophy seems to be a function of _____ initially, as gains diminish (trained) it tends to favour _____ accumulation
volume -> volume/intensity
