WEEK 12 - fitness fads Flashcards
what is a “fad” ?
any form of collective behaviour that develops within a social group in which a group of people enthusiastically follow for a short period
what are some established training techniques that were a “fad” at one point ?
- altitude training
- HIITraining
- fartlek running
- resistance training
- creatine supplementation
- blood-flow restriction
what are the two types of evidence in practice ?
evidence-based and evidence-informed
what is evidence-informed practice ?
involves using research evidence, professional expertise, resources and knowledge within the local context
what is evidence-based practice ?
is based on firm, sound, consensus scientific information
in regards to evidence of practice what is the best case ?
several well-controlled studies on exact principle in related population over range of durations
in regards to evidence of practice what is the second best case ?
1-2 controlled studied on exact principle in related population over range of durations
in regards to evidence of practice what is ugh next best case ?
studies on related principles in similar populations
in regards to evidence of practice what is the last resort ?
logical reasoning based on scientific/physiological knowledge or experience
what are some of todays possible fads?
- vibration training (whole body vibration & local vibration)
- diet pills (ozempic)
- training to failure
- partial reps
what is whole body vibration training ?
performing exercises while standing on a. vibrating platform
what is frequency ?
cycles per second (ranges from 15-60Hz)
what is amplitude ?
displacement per cycle (range from 1-10mm)
what directions do whole body vibration training usually operate ?
up-down or side-side
what is some current evidence of whole body vibration training ?
- increases muscle activity
- greater energy expenditure
what do vibrations stimulate ?
stretch reflex, and requires muscle activity to provide stabilization
overall, what does the general population say in regards to “do vibration machines work for weight loss”
unlikely
what does standing on a vibration platform increase ?
increases muscle activity when performing static or dynamic movements
what has increased muscle activation been shown to improve (in select studies) ?
to improve muscle adaptation
what is the strongest evidence of vibration machines ?
is for clinical or sedentary (untrained) groups
FILL IN THE BLANK
we apply localized vibration to activate _______
muscle
FILL IN THE BLANK
we apply localized vibration to disrupt _______
fat
what is body contouring vibration ?
applying localized vibration to activate muscles and disrupt fat
what is topic vibration reflex ?
vibration activates same pathway as stretch reflex
what does vibration to a muscle result in ?
reflexive muscle activation
what is some current evidence of body contouring vibration ?
it applies localized vibration to activate muscles and disrupt fat ; ultrasound contouring seems to have limited effect
what does high frequency do to fat cells and what does it lead to ?
high frequency “cooks” fat cells and leads to apoptosis
high frequency “cooking” fat cells and leading to apoptosis may result in …..
very modest loss of fat
TRUE OR FALSE
fat contains mechanoreceptors ?
FALSE
TRUE OR FALSE
vibration Amy elicit small amounts of local muscle activation, but insufficient to “burn” fat or unlikely to stimulate muscle growth ?
TRUE
what is ozmepic ?
GLP-1 agonist
what is ozempic long name ?
glucagon-like peptide-1 hormone
what does ozepic do when released in body ?
released into the blood stream when feeding to stimulate release of insulin
what other hormone does ozempic act like ?
acts as a satiety hormone (signals feelings of full to the brain)
what is a side effect of ozempic ?
also acts as an appetite suppressant
what % of weight loss do we see in total body mass in 20-60
10-17% (compared to gastric surgery)=
what is failure training?
completing reps until failure within each set, or inability to complete more independent reps
what is failure thought to elicit ?
greater muscle activation (especially at lower loads)
what do low loads (higher reps) require ?
failure
what does “HL-RF” stand for ?
high load / failure
what does “HL-RNF” stand for ?
high load / non-failure
what does “LL_RF” stand for ?
low load / failure
what does “LL_RNF” stand for ?
low load / non-failure
what do they say about current evidence regarding to fail or not to fail ?
not necessarily … BUT you gotta get close
what is partial rep training ?
training within a limited range of motion
what are the three time frames of partial rep training ?
- partial long
- partial short
- full ROM
in partial rep training; what do strength and power favour ?
full ROM
what is partial rep training ?
training within a limited range of motion
when are partial reps effective ?
when performed at long muscle lengths
partial reps effective when performed at long muscle lengths are possibly due to …
- passive-based increases in muscle force
- accumulation of metabolites
are partial reps a waste of time ?
NO !
why are partial reps not a waste of time ?
partial reps can elicit comparable (or even greater) hypertrophy as/than full range of motion
BUT
only when performed at long lengths
