053 Stimulus to Fatigue Ratio in Fitness Sport

Send us Fan MailStimulus to Fatigue Ratio (SFR) in Fitness SportThree Types of Stimulus1. StrengthMechanisms:Recruit more motor unitsInhibit GTOHypertrophyOutcomes:Can handle larger loads without encountering the muscles inability to supply the necessary forceAll movements in that pattern require a lower % of 1RM Contractions become more repeatableExamples:Top sets, accessory work2. ConditioningMechanisms:Increase rate of metabolite clearanceIncrease metabolite tolerance (if high intensity)Increase relative contribution of oxidative metabolismIncrease sustainable power outputs (lactate threshold and critical power)Outcomes: Can handle higher work rates without encountering the muscles’ maximum metabolite toleranceContractions become more repeatableExamples: Intervals, metcons, zone 23. SkillMechanisms:Stretch-strengthening, greater range of motion around joints, less tension in the muscle required to accomplish the work, more work with less metabolitesFewer, lower tension unnecessary contractions, lower RPEOutcomes: Contractions become more repeatableExamples:Warmups, tempo work, non-fatigued gymnastics, light-moderate weightlifting2 Types of Fatigue1. Central Fatigue Perturbations in neurochemistry cause a decrease in the voluntary activation of muscles; directly related to a decrease in the frequency and synchronization of motoneurons and a reduced drive from the motor cortex; in short, having to do with the central nervous system (CNS)Examples:Axial loading (set of heavy deads and then you don’t want to do anything else)Sleep deprivation2. Peripheral FatigueDecrease in the contractile strength of muscle fibers with changes in the mechanisms underlying the transmission of muscle action potentials; e.g. the depletion of muscle glycogen or the accumulation of certain metabolites in the muscle fibers (H+, ADP, Pi); in short, having to do with the working musclesExamples: Soft tissue damage – sore knees, sore shoulders – pain causes restraint in trainingDepletion of fuel substrates (mainly muscle glycogen) Every program produces a certain amount of stimuli in exchange for a certain amount of fatigue. In general, bigger stimulus = bigger fatigueTherefore, the game is not to eliminate fatigue. But to approach fatigue to the maximum the athlete can recover from. The best program maximizes the stimuli that will produce the biggest gain in performance while approaching fatigue to the maximum that the athlete can recover from. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8997532/https://pubmed.ncbi.nlm.nih.gov/32647476/