WEEK 12 - fitness fads

Question 1

what is a “fad” ?

Answer 1

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

Question 2

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

Answer 2

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

Question 3

what are the two types of evidence in practice ?

Answer 3

evidence-based and evidence-informed

Question 4

what is evidence-informed practice ?

Answer 4

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

Question 5

what is evidence-based practice ?

Answer 5

is based on firm, sound, consensus scientific information

Question 6

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

Answer 6

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

Question 7

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

Answer 7

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

Question 8

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

Answer 8

studies on related principles in similar populations

Question 9

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

Answer 9

logical reasoning based on scientific/physiological knowledge or experience

Question 10

what are some of todays possible fads?

Answer 10

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

Question 11

what is whole body vibration training ?

Answer 11

performing exercises while standing on a. vibrating platform

Question 12

what is frequency ?

Answer 12

cycles per second (ranges from 15-60Hz)

Question 13

what is amplitude ?

Answer 13

displacement per cycle (range from 1-10mm)

Question 14

what directions do whole body vibration training usually operate ?

Answer 14

up-down or side-side

Question 15

what is some current evidence of whole body vibration training ?

Answer 15

• increases muscle activity
• greater energy expenditure

Question 16

what do vibrations stimulate ?

Answer 16

stretch reflex, and requires muscle activity to provide stabilization

Question 17

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

Answer 17

unlikely

Question 18

what does standing on a vibration platform increase ?

Answer 18

increases muscle activity when performing static or dynamic movements

Question 19

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

Answer 19

to improve muscle adaptation

Question 20

what is the strongest evidence of vibration machines ?

Answer 20

is for clinical or sedentary (untrained) groups

Question 21

FILL IN THE BLANK

we apply localized vibration to activate _______

Answer 21

muscle

Question 22

FILL IN THE BLANK

we apply localized vibration to disrupt _______

Answer 22

fat

Question 23

what is body contouring vibration ?

Answer 23

applying localized vibration to activate muscles and disrupt fat

Question 24

what is topic vibration reflex ?

Answer 24

vibration activates same pathway as stretch reflex

Question 25

what does vibration to a muscle result in ?

Answer 25

reflexive muscle activation

Question 26

what is some current evidence of body contouring vibration ?

Answer 26

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

Question 27

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

Answer 27

high frequency "cooks" fat cells and leads to apoptosis

Question 28

high frequency "cooking" fat cells and leading to apoptosis may result in .....

Answer 28

very modest loss of fat

Question 29

TRUE OR FALSE fat contains mechanoreceptors ?

Answer 29

FALSE

Question 30

TRUE OR FALSE vibration Amy elicit small amounts of local muscle activation, but insufficient to "burn" fat or unlikely to stimulate muscle growth ?

Answer 30

TRUE

Question 31

what is ozmepic ?

Answer 31

GLP-1 agonist

Question 32

what is ozempic long name ?

Answer 32

glucagon-like peptide-1 hormone

Question 33

what does ozepic do when released in body ?

Answer 33

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

Question 34

what other hormone does ozempic act like ?

Answer 34

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

Question 35

what is a side effect of ozempic ?

Answer 35

also acts as an appetite suppressant

Question 36

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

Answer 36

10-17% (compared to gastric surgery)=

Question 37

what is failure training?

Answer 37

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

Question 38

what is failure thought to elicit ?

Answer 38

greater muscle activation (especially at lower loads)

Question 39

what do low loads (higher reps) require ?

Answer 39

failure

Question 40

what does "HL-RF" stand for ?

Answer 40

high load / failure

Question 41

what does "HL-RNF" stand for ?

Answer 41

high load / non-failure

Question 42

what does "LL_RF" stand for ?

Answer 42

low load / failure

Question 43

what does "LL_RNF" stand for ?

Answer 43

low load / non-failure

Question 44

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

Answer 44

not necessarily ... BUT you gotta get close

Question 45

what is partial rep training ?

Answer 45

training within a limited range of motion

Question 46

what are the three time frames of partial rep training ?

Answer 46

- partial long - partial short - full ROM

Question 47

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

Answer 47

full ROM

Question 48

what is partial rep training ?

Answer 48

training within a limited range of motion

Question 49

when are partial reps effective ?

Answer 49

when performed at long muscle lengths

Question 50

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

Answer 50

- passive-based increases in muscle force - accumulation of metabolites

Question 51

are partial reps a waste of time ?

Answer 51

NO !

Question 52

why are partial reps not a waste of time ?

Answer 52

partial reps can elicit comparable (or even greater) hypertrophy as/than full range of motion BUT only when performed at long lengths