The thing is, those aren't "Raids", "Dungeons" or "PvP" - they're specific forms of them. You could run dungeons every day, do a fair amount of raids, and a lot of PvP and be left behind because you aren't doing rated PvP or Mythic+ Dungeons.

There's not even a "You'll have to put in a lot more time." It's just a lockout.