S&C exam 2

Microcycle

Training cycle that lasts a week

Mesocycle

A training cycle that lasts 3-5 weeks

Macrocycle

A training cycle that lasts 4 months - 1 year

Hypertrophy block

Goal: Mass

Intensity: 60% 1RM and 6-10 reps

Strength block

Goal: Force Production

Intensity: 75% 1RM and 3-6 reps

Peaking block

Goal: Improve 1RM

Intensity: 90% 1RM and 1-3 reps

Accumulation phase

A series of microcycles in which training gets progressively harder via increasing volume, intensity, or both

Resensitization phase

After a lot of heavy mesocycles, you need to go lower in volume to reset your fatigue

Specialization phase

A phase in training in which you focus on a specific muscle group or exercise

Autogregulation

Changing weight/reps based on how you feel that day

Deload phase

A whole microcycle made up of light sessions to reduce fatigue

Active rest

Occurs at least 1x a year, its when you do literally nothing to reset fatigue

MV (maintenance volume)

The minimum volume of training required to maintain gains

Minimum effective volume (MEV)

The least amount of volume needed to make those sweet, sweet gains

Maximum adaptive volume (MAV)

The range of volumes in which you make the best gains

Maximum recoverable volume (MRV)

The maximum volume of training a lifter can perform, recover, and benefit from (dawg you’re going ham)

(T/F) You start with MEV, and end with MAV or MRV (only if you’re right before a meet), and deload = MV

True

Junk volumeq

Training volume that adds fatigue but does not contribute to muscle growth (see also: the CU gym)

Overreaching

A state wherein the accumulation of fatigue is such that overload training is no longer sustainable

Functional overreaching

A stimulus that exceeds the optimal SFR but following it directly with enough rest to allow recovery and adaptation

Stimulus to Fatigue Ratio (SFR)

The relationship between the stimulus generating abilities and the fatigue consequences of a given exercise, technique session, volume of training, or program

(T/F) the deadlift has a mad high SFR

true

(T/F) Compound lifts have a very low SFR compared to isolation exercises

False, compound lifts have a super high SFR

Adaptive resistance

The more a system adapts in a particular direction, the more resistance to adaptation it develops (if you only do pullups, youll get less gains from doing pullups over time)

Adaptive decay

Particular training phases might lose some level of effectiveness or be unable to preserve the adaptations of previous phases (if you dont do pullups for 5 months youll be bad when you try them again)

Maximal effort method

Developed by powerlifters

Goal: strength

Intensity: Heavy loads, 1-5 reps

Dynamic effort method

Developed by powerlifters

Goal: Increase muscular contraction speed

Intensity: Lighter loads, 2-3 reps

Repetition method (Repeated effort training)

Developed by powerlifters

Goal: develop muscular size

Intensity: slides dont say ;-;

General physical preparedness (GPP)

Any training method used to improve general conditioning (strength, power, endurance, speed, or flexibility).

80% of your overall training should come by way of GPP

Specific physical preparedness (SPP)

Any training method used to improve specific skills or movements in a specified sport or activity

20% of your overall training should come by way of SPP

Reps in Reserve (RIR)

Basically the inverse of RPE

If you have 1 rep RIR, you’re cracked

If you have 4-6 RIR, you’re barely even sweating

Henneman’s size principle

Motor units are recruited in sequence with low threshold motor units being recruited first, and high threshold motor units being recruited last

Length tension relationship

The amount of force a muscle is able to produce is dependent on the amount of overlap between the actin and myosin crossbridges and the amount of stretch of the passive elements

Force Velocity relationship

The inverse correlation between muscle contraction and force production

“its not the ___ that matters, but the ______”

Intent, stimulus

Principle of specificity

In order to get better at a specific task or movement, an individual must practice and perform the skill regularly

Principle of directed adaptation

A similar stimulus must be presented in sequence for some time in order for the physiological adaptations associated with that stimulus to be retained long term

Principle of accomodation

The body’s response to a constant stimulus decreases over time. If the stimulus does not change over time, the body will adapt and prevent further gains from occuring

How often should you change exercises/rep schemes?

every 3-6 weeks

Principle of 72 hours

At least 3 days should be afforded between workout sessions using the same compound lifts

Principle of individuality

we’re all built different, genetics plays a role in how we respond to different stimuli in training (see: ronnie coleman)

Principle of progressive overload

The training stimulus needs to increase over time in order to progress to continue

Principle of reversibility

The physiological adaptations associated with chronic training are lost when training is stopped (use it or lose it)

Kaizen principle

Basically you add a tiny bit of weight each week

What are the strength training priorities according to Dr Israetel?

1) Specificity

2) Overload

3) Fatigue Management

4) Stimulus recovery adaptation

5) Variation

6) Phase potentiation

7) Individual difference

What are the strength training priorities according to Dr Peterson?

1) Consistency

2) Specificity

3) Intensity

4) Quantity

5) Recovery

6) Variety

Specificity

Training should be specific to the desired physiological adaptation in order to produce the intended training effect

Does power, strength, or hypertrophy building have the LEAST amount of volume?

Power training

Does power, strength, or hypertrophy building have the …MEDIUM? amount of volume?

Strength training

Does power, strength, or hypertrophy building have the MOST amount of volume?

Hypertrophy training

If you do strength and endurance training at the same workout….

First of all u silly lol, but do whichever one you want to get better at first

Is training for strength and power at the same time completely compatible?

Not quite, due to the low training volume required for power, they’re not completely compatible

Is training for strength and size at the same time completely compatible?

Not quite, due to the high training volume required for size, they’re not completely compatible

What’re the under applications for specificity?

1) Not being specific enough with training to match your goals (too many goals = bad, too different goals = bad)

2) Training with incompatible modalities

What’re the over applications for specificity?

1) Training heavy all year round (pls no ;-;)

2) Very low exercise variation (breaks the principle of adaptability)

3) Excessive use of isolation exercises (compound lifts are goated)

4) Assistance work too similar to compound lifts

What’s the basic premise of overload?

Lift hard. over time, lift harder.

When does a training stimulus present an overload?

1) When the stimulus is within the maximal threshold of the adaptive system

2) When the stimulus is (on average) greater than recent historical stimuli

What type of overload is required for speed training?

A velocity overload

What type of overload is required for strength training?

A force overload

What type of overload is required for size training?

A volume overload

What is the stimulus threshold?

The point at which training is sufficient to initiate change

Acute vs progressive overload

Acute: Training must be hard enough each sesh

Progressive: Training must get harder over time

How is overload tracked?

By your performance

What are the options for progressive overload?

Increase:

Load

Frequency

Sets

Reps

Exercise number

OR

Decrease:

Rest Interval

Tempo

Effective rep ranges for your goals

Peak strength: 1-3 reps

Strength: 3-5 reps

Size: 6-8 reps

size/endurance/you hate your life: 10-12

Under Application of overload

1. Not enough intensity and volume
2. Excessively short rest periods between sets
3. Assistance work that violates overload (like the bosu ball

What are overload suppressing modalities?

Exercises that greatly reduce overload to the point of preventing any potential adaptations (see: Bosu Ball and Tsunami bar)

Over Appliations of overload

1) training to failure too often (@ daniel lol)

2) Heavier is always better (rip ur fatigue accumulation)

3) Making each workout harder than the next (you need to chill sometimes, deload is gud)

What is fatigue?

The energy depletion, disruption, and wear and tear that accumulates across a training program

What is the intended outcome of overload training? What’s the side effect?

Intended outcome: big gains babyyyyy

Side effect: fatigue :(

What’s cumulative fatigue?

It’s basically the idea that a lot of little fatigues each sesh eventually adds up to a big fatigue

What are the two goals of fatigue management?

1) Fatigue reduction

2) Fitness retention

What’s overtraining?

It’s when the body accumulates too much fatigue for too long which impairs its very ability to reduce fatigue

The types of fatigues

1) Local fatigue

2) Systemic fatigue

3) Axial fatigue

Local Fatigue

Disruption in the muscles and other structures (fascia, tendons, ligaments, and cartilage) that are directly used in training

Systemic fatigue

Disruption of the whole body irrespective of where or how it was generated

Axial Fatigue

Disruption caused by loading of the spine

Variables that affect fatigue

1. Lift type
2. Training phase
3. Body size
4. Fiber type
5. Gender
6. Technique
7. Training too close to failure

How does the lift type affect fatigue?

Machine and isolation movements cause less homeostatic disruption than compound movements

How does the training phase affect fatigue?

Fatigue is cumulative, so less volume is needed as the macrocycle progresses

How does the person’s body size affect fatigue?

\-Bigger muscles can lift more (no kidding sherlock) and can cause more tissue damage

\-Larger lifters usually need lower frequencies and longer tapers to dissipate fatigue

How does the fiber type affect fatigue?

Due to their slower contraction velocities and lower force production, slow twitch fibers (type 1) accumulate less homeostatic damage and thus recover quicker

How does gender affect fatigue?

\-Female lifters tend to be smaller, have shorter ranges of motion, and not be as strong as male lifters

\-Female musculature tends to be more vascularized and may recover faster

How does the technique type affect fatigue?

The lifter with the better technique will expand less energy as well as be exposed to lower forces

How does training too close to failure affect fatigue?

A potential issue with training to failure is the potential for overtraining or psychological burnout

Effects of Chronic Strength Training

It causes a disruption in:

Fuel Stores

Nervous System

Chemical Messengers

Tissue Structure

Fuel stores

Phosphagens

\-provides the energy for sets incorporating ≤10 reps

Glucose/Glycogen

\-provides energy for both heavy training and recovery between sets

Fat

\-Doesn’t provide energy for heavy training, but plays an important role in recovery

mammilian/mechanistic target of rapamycin (mTOR)

Activated by an anabolic stimuli thereby instructing the muscle cell to build more muscle and recover from training

(good for building muscle)

Autocrine Messenger Molecules (AMPK)

Activated with higher volume training and all forms of cardio

(Not good for building muscle \[catabolic\])

Poor fatigue management can interfere with muscle growth in a variety of ways:

\-Prevents maximal stimulus

\-downregulates anabolic pathways (INCREASES AMPK, cytokines, and cortisol…DECREASES mTOR and test.)

\-Practical application: deadlifts generate a lot of systemic fatigue, so bodybuilders avoid them

Tissue structures that are damaged by gym

Muscle cell structures and proteins

Muscle Fascia

Tendons

Ligaments

Bones

How does long periods of heavy training affect tissue structures?

It leads to microtears in fascia, tendons, ligaments, and even bone

What are the strategies for fatigue management?

1. Training within volume landmarks
2. Using good technique
3. Employing microcycle pulsatility (periodic variations)
4. Employing Recovery seshes

“Light” Day recommendations

Hypertrophy phase:

Volume - 50% of overload day

Intensity - 90% of overload day

\
Strength phase:

Volume - 70% of overload day

Intensity - 70% of overload day

\
Peaking phase:

Volume - 90% of overload day

Intensity - 50% of overload day

“light” day mistakes

Reducing intensity while increasing volume

Insufficiently drop intensity

Deload recommendations

Good @ end of mesocycle

Volume/intensity = 50% of overload day

Exercise selection during deload

Using the recent mesocycle’s exercises (recommended)

Using the next mesocycle’s exercieses

Using intentionally low-fatiguing exercises

Know “proactive fatigue management” slide

be able to match for matching questions

Underapplication of fatigue management

1) too much volume early on or rapid progressions

2) Chronically going too heavy

3) Not taking deloads or active rest periods

4) Deloads that are too overloading

Overapplication of Fatigue Management

1) Never pushing it hard enough

2) Too frequent deloading