Fatigue Management
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Questions and Answers

What is the main focus of fatigue management in strength training?

  • Increasing weight without limits
  • Maintaining consistent performance
  • Maximizing recoverable volume (correct)
  • Minimizing training sessions

    • Training below the maximal threshold results in optimal fatigue management.

    False

    Define the term MRV in the context of strength training.

    Maximum recoverable volume

    All proper overloaded training will result in cumulative __________.

    <p>fatigue</p> Signup and view all the answers

    Match the following principles with their descriptions:

    <p>Fatigue Management = Focus on maximizing recoverable volume Overload Principle = Training intensity must exceed a certain threshold MRV = Maximum tolerable training volume contributing to recovery Cumulative Fatigue = Accumulation of fatigue over training sessions</p> Signup and view all the answers

    What does MRV stand for in strength training?

    <p>Maximum Recoverable Volume</p> Signup and view all the answers

    Only increasing work capacity is necessary to improve MRV.

    <p>False</p> Signup and view all the answers

    What role does proper sleep and nutrition play in training?

    <p>They allow you to train harder and recover faster.</p> Signup and view all the answers

    Match the following terms with their descriptions:

    <p>MRV = Maximum Recoverable Volume WC = Work Capacity Recovery = Ability to recuperate between training sessions Hypertrophy phase = Phase focusing on muscle growth</p> Signup and view all the answers

    What is the predominant source of glucose for powerlifting training?

    <p>Muscle glycogen</p> Signup and view all the answers

    Liver glycogen is primarily used for muscle contraction during strength training.

    <p>False</p> Signup and view all the answers

    What must be replenished with a diet adequate in carbohydrates?

    <p>Glycogen</p> Signup and view all the answers

    When glycogen levels dwindle, one potential negative effect is diminished training ______.

    <p>intensity</p> Signup and view all the answers

    Match the following effects of low glycogen levels with their descriptions:

    <p>Diminished training intensity = Inability to generate high forces, especially in reps over 3 Diminished training volume = Inability to complete multiple sets of heavy training Increased perception of work effort = Everything feels harder and heavier Potential muscle loss = Direct signaling to turn down anabolic regulators in the cell</p> Signup and view all the answers

    Which physiological advantage do females have regarding fatigue dissipation?

    <p>More highly vascularized musculature</p> Signup and view all the answers

    Match the following factors with their effects on fatigue:

    <p>Highly vascularized musculature = Faster recovery Better technique = Lower energy expenditure Poor leverages = Higher cumulative fatigue Smaller body size = Shorter ranges of motion</p> Signup and view all the answers

    Study Notes

    Fatigue Management

    • Training overloads the body to induce adaptations but also disrupts homeostasis. This disrupts 4 physiological groups: fuel stores, nervous system, chemical messengers, and tissue structure.
    • Not all disruptions are completely healed between training sessions. The minimum frequency for training is addressed in a separate chapter.
    • The intensity and volume of training sessions play a significant role in fatigue.

    Fuel Stores

    • Fuel stores are broken down into 3 categories: phosphagens (ATP and creatine phosphate), glucose/glycogen (stored glucose in muscle), and fat (stored in adipose tissue).
    • When lifting heavy weights (<10 reps), ATP and glycolysis are the primary energy sources.
    • Fat isn't a primary energy source during heavy lifting, but plays a role in recovery.
    • Glycogen is used during intense training and must be replenished by a diet rich in carbohydrates.

    The Nervous System

    • The nervous system is involved in activating and coordinating skeletal muscle.
    • Training, especially high-volume, heavy training, can disrupt the nervous system by causing imbalances in ions and messenger molecules between and within nerve cells.
    • The neurotransmitter acetylcholine (Ach) is crucial in activation signals between motor neurons and muscles. Depletion of Ach can cause issues with training.
    • Lifting that overloads the body disrupts the nervous system (PNS and CNS).

    Chemical Messengers

    • Autocrine messenger molecules like AMPK and mTOR, along with paracrine and endocrine molecules, play an integral role in the body's adaptive processes.
    • These molecules are associated with fatigue, especially during sustained high-volume training.
    • mTOR is activated by anabolic stimuli and involved in muscle growth.
    • AMPk is activated during high-volume training and endurance activities.

    Tissue Structures

    • Muscle, fascia, tendons, ligaments, and bones can be damaged during training.
    • Microscopic tears in these structures are common with heavy training, but are generally harmless.
    • Chronically unhealed microtears and fractures can lead to larger areas of weakness, causing structural failure and injury.

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    Related Documents

    Scientific Principles of Strength Training - Fatigue Management PDF

    Description

    This quiz covers important concepts such as MRV, the role of nutrition, and the effects of glycogen levels on performance.

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