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Fitness Assessment & Strength Training 2992 > WEEK 12 - fitness fads > Flashcards

WEEK 12 - fitness fads Flashcards

1
Q

what is a “fad” ?

A

any form of collective behaviour that develops within a social group in which a group of people enthusiastically follow for a short period

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2
Q

what are some established training techniques that were a “fad” at one point ?

A
  • altitude training
  • HIITraining
  • fartlek running
  • resistance training
  • creatine supplementation
  • blood-flow restriction
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3
Q

what are the two types of evidence in practice ?

A

evidence-based and evidence-informed

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4
Q

what is evidence-informed practice ?

A

involves using research evidence, professional expertise, resources and knowledge within the local context

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5
Q

what is evidence-based practice ?

A

is based on firm, sound, consensus scientific information

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6
Q

in regards to evidence of practice what is the best case ?

A

several well-controlled studies on exact principle in related population over range of durations

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7
Q

in regards to evidence of practice what is the second best case ?

A

1-2 controlled studied on exact principle in related population over range of durations

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8
Q

in regards to evidence of practice what is ugh next best case ?

A

studies on related principles in similar populations

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9
Q

in regards to evidence of practice what is the last resort ?

A

logical reasoning based on scientific/physiological knowledge or experience

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10
Q

what are some of todays possible fads?

A
  • vibration training (whole body vibration & local vibration)
  • diet pills (ozempic)
  • training to failure
  • partial reps
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11
Q

what is whole body vibration training ?

A

performing exercises while standing on a. vibrating platform

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12
Q

what is frequency ?

A

cycles per second (ranges from 15-60Hz)

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13
Q

what is amplitude ?

A

displacement per cycle (range from 1-10mm)

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14
Q

what directions do whole body vibration training usually operate ?

A

up-down or side-side

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15
Q

what is some current evidence of whole body vibration training ?

A
  • increases muscle activity
  • greater energy expenditure
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16
Q

what do vibrations stimulate ?

A

stretch reflex, and requires muscle activity to provide stabilization

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17
Q

overall, what does the general population say in regards to “do vibration machines work for weight loss”

A

unlikely

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18
Q

what does standing on a vibration platform increase ?

A

increases muscle activity when performing static or dynamic movements

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19
Q

what has increased muscle activation been shown to improve (in select studies) ?

A

to improve muscle adaptation

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20
Q

what is the strongest evidence of vibration machines ?

A

is for clinical or sedentary (untrained) groups

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21
Q

FILL IN THE BLANK

we apply localized vibration to activate _______

A

muscle

22
Q

FILL IN THE BLANK

we apply localized vibration to disrupt _______

A

fat

23
Q

what is body contouring vibration ?

A

applying localized vibration to activate muscles and disrupt fat

24
Q

what is topic vibration reflex ?

A

vibration activates same pathway as stretch reflex

25
Q

what does vibration to a muscle result in ?

A

reflexive muscle activation

26
Q

what is some current evidence of body contouring vibration ?

A

it applies localized vibration to activate muscles and disrupt fat ; ultrasound contouring seems to have limited effect

27
Q

what does high frequency do to fat cells and what does it lead to ?

A

high frequency “cooks” fat cells and leads to apoptosis

28
Q

high frequency “cooking” fat cells and leading to apoptosis may result in …..

A

very modest loss of fat

29
Q

TRUE OR FALSE

fat contains mechanoreceptors ?

A

FALSE

30
Q

TRUE OR FALSE

vibration Amy elicit small amounts of local muscle activation, but insufficient to “burn” fat or unlikely to stimulate muscle growth ?

A

TRUE

31
Q

what is ozmepic ?

A

GLP-1 agonist

32
Q

what is ozempic long name ?

A

glucagon-like peptide-1 hormone

33
Q

what does ozepic do when released in body ?

A

released into the blood stream when feeding to stimulate release of insulin

34
Q

what other hormone does ozempic act like ?

A

acts as a satiety hormone (signals feelings of full to the brain)

35
Q

what is a side effect of ozempic ?

A

also acts as an appetite suppressant

36
Q

what % of weight loss do we see in total body mass in 20-60

A

10-17% (compared to gastric surgery)=

37
Q

what is failure training?

A

completing reps until failure within each set, or inability to complete more independent reps

38
Q

what is failure thought to elicit ?

A

greater muscle activation (especially at lower loads)

39
Q

what do low loads (higher reps) require ?

A

failure

40
Q

what does “HL-RF” stand for ?

A

high load / failure

41
Q

what does “HL-RNF” stand for ?

A

high load / non-failure

42
Q

what does “LL_RF” stand for ?

A

low load / failure

43
Q

what does “LL_RNF” stand for ?

A

low load / non-failure

44
Q

what do they say about current evidence regarding to fail or not to fail ?

A

not necessarily … BUT you gotta get close

45
Q

what is partial rep training ?

A

training within a limited range of motion

46
Q

what are the three time frames of partial rep training ?

A
  • partial long
  • partial short
  • full ROM
47
Q

in partial rep training; what do strength and power favour ?

A

full ROM

48
Q

what is partial rep training ?

A

training within a limited range of motion

49
Q

when are partial reps effective ?

A

when performed at long muscle lengths

50
Q

partial reps effective when performed at long muscle lengths are possibly due to …

A
  • passive-based increases in muscle force
  • accumulation of metabolites
51
Q

are partial reps a waste of time ?

A

NO !

52
Q

why are partial reps not a waste of time ?

A

partial reps can elicit comparable (or even greater) hypertrophy as/than full range of motion

BUT

only when performed at long lengths

Fitness Assessment & Strength Training 2992 (12 decks)

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