Stage 2: 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 (B)

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 (B)</p> Signup and view all the answers

Only increasing work capacity is necessary to improve MRV.

<p>False (B)</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 (C)</p> Signup and view all the answers

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

<p>False (B)</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 (B)</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

Flashcards

Muscle Glycogen

A stored form of glucose in muscle tissue, crucial for high-intensity training.

Glycogen Depletion

Reduced glycogen levels in muscles, impacting training intensity, volume, and potentially leading to muscle loss.

Glycogen Replenishment

Restoring glycogen stores through carbohydrate-rich diets following training to maintain performance.

Training Volume

The total amount of work done during training, measured by sets, repetitions, and weight lifted.

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Glycogen Source

Muscle glycogen is the primary energy source for taxing training, not blood glucose.

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MRV

Maximum Recoverable Volume: The highest training volume you can handle before experiencing negative impacts on adaptations and recovery.

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Work Capacity

The ability to perform work during a training session, influenced by factors like strength, muscle size, and energy systems.

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Recovery

The processes that restore your body after training, allowing for adaptation and readiness for the next session.

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Factors that Enhance MRV

Elements that increase your ability to handle higher training volume by improving both work capacity and recovery.

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Work Capacity vs. Recovery

Both work capacity and recovery are critical for maximizing MRV. While work capacity increases can temporarily improve performance, they can quickly lead to fatigue if recovery isn't sufficient.

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Maximal Recoverable Volume (MRV)

The maximum amount of training you can handle without negatively impacting your performance. It's the sweet spot where you get the most out of your efforts.

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Training Above Threshold

Training with enough intensity to stimulate muscle growth and improvements, but not so much that it overwhelms your body.

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Fatigue Management Principle

This principle focuses on finding the right balance between pushing your limits and allowing your body to recover, maximizing your training gains.

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Training Below Threshold

Training with too little intensity to stimulate significant muscle growth or improvements. You're not challenging your body enough.

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Cumulative Fatigue

The gradual build-up of fatigue from repeated training sessions, which can eventually lead to decreased performance.

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Female Fatigue Differences

Women tend to recover from fatigue faster than men. This is due to better blood flow and a more balanced mix of muscle fibers.

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Gender and Fiber Type

Women generally have a more balanced distribution of fast and slow muscle fibers compared to men.

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Gender & Training Recovery

Women may experience less muscle damage and recover faster after strength training due to physiological advantages.

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Technique and Energy Expenditure

Efficient technique reduces energy expenditure and stress on the body.

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Leverage and Fatigue

Poor leverage during exercises increases fatigue, as muscles work harder to stabilize and control the movement.

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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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