Week 08

Question 1

Type M (magnitude) error =

Answer 1

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)

Question 2

Functional overreaching (FOR):

Answer 2

A short term decrease in performance lasting days to weeks with subsequent performance supercompensation after a period of recovery

Question 3

Non-functional overreaching (NFOR):

Answer 3

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

Question 4

Overtraining syndrome (OTS):

Answer 4

Long term reductions in performance capacity observed over a period of several months

Question 5

Central fatigue after training is…?

Answer 5

A reduction in the capacity of the central nervous system to activate muscles (not actually muscle soreness -> peripheral fatigue)

Question 6

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 …..?

Answer 6

70% 1RM (10 RM)

Question 7

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

Answer 7

to failure

Question 8

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

Answer 8

> 80% RM novices

>90% 1RM trained

Question 9

Hypertrophy appears to be a function of ____ initially. Over time, magnitude of relative gains diminishes and for trained individuals tends to favour _______ accumulation

Answer 9

volume.

volume/intensity

Question 10

What is the easiest way to accrues volume?

Answer 10

‘Fancy’ methods (e.g. supersets, circuit, drop sets, pre exhaustion, etc)

Question 11

What are ‘fancy’ methods to accrue volume? (6)

Answer 11

• 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

Question 12

When talk talk ab out fatigue, we are specifically speaking about (2)?

Answer 12

• contractile function

- muscle contraction

Question 13

We can probe the neuromuscular system to check for fatigue by ….

Answer 13

using the interpolated twitch technique (ITT)

Question 14

How does the interpolated twitch technique work?

Answer 14

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

Question 15

The ITT shows that immediately post there is some level of ____ ___, 24hrs later there is…

Answer 15

central fatigue, 24 hrs later there is a reduction in MVC but same amount of stimulus enhancement (same peak but less MVC ability)

Question 16

The fitness fatigue model is dependent on…

Answer 16

• cumulative effect of training load
• cumulative level of neuromuscular and mental fatigue
• level of deficit in recovery

Question 17

____ ____ is often seen as primary consideration after training modes

Answer 17

central fatigue

Question 18

These feelings post-exercise are likely linked to a range of mechanisms….

Answer 18

both central and peripheral fatigue, NOT just CNS fatigue

Question 19

Paul marshall et al determined that voluntary activation _______ immediately post, but by 1-24 hrs is back to baseline for voluntary activation

Answer 19

decreases

Question 20

Paul marshall et al determined that peripheral fatigue had large decline immediately post, meaning that most fatigue is….

Answer 20

peripheral and takes more time to recover compared to central components

Question 21

High volume group will show ______ fatigue lasting when compared to high intensity group

Answer 21

longer

Question 22

Overtraining ____ 1RM strength

Answer 22

decreases

Question 23

A .C. Fry found that _______ group was unable to resume normal training for up to 8 weeks

Answer 23

overtraining

Question 24

High intensity / high volume RT protocols can elicit decreases in ______, and large decreases in training specific _____

Answer 24

strength, power

Question 25

Repetitions below around ___% 1RM should be done to failure

Answer 25

50%

Question 26

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)

Answer 26

volume

Question 27

Greater volume with moderate-light intensities _____ fatigue

Answer 27

greater

Question 28

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

Answer 28

central drive (output downregulation)

Question 29

Volume works, especially in ….

Answer 29

novices with lighter weights

Question 30

Increasing training volume at a high intensity (>87.5%) can induce ____ _____ and blunt ___ ____ (linked to overreaching)

Answer 30

central fatigue, training gains

Question 31

For strength, aim to average around ___ reps / week in ____ loading, across 3-6 weeks

Answer 31

30, maximal loading (above 80%)

Question 32

For hypertrophy, aim to …

Answer 32

accrue volume to maximise MPS, above 60% max strength

Question 33

Hypertrophy seems to be a function of _____ initially, as gains diminish (trained) it tends to favour _____ accumulation

Answer 33

volume -> volume/intensity