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Adaptation Criteria The body can adapt to practically any natural stress as long as following conditions exist Warm up Muscle and joint structures Specific movement(s) used for exercise Sufficient recovery between training bouts Physical Overtraining "Lighter" days or periods can be scheduled into program Increases of intensity or volume are progressive and regular Small increases of intensity between adaptations Small increases of weekly training volume Orthopedic structures are free of Mechanical Deficiencies Previous injury or disease Past injury is the greatest predictor of future injury Orthopedic imbalance Antagonist strength ratios Flexibility Adaptation is still possible even with deficiencies Theoretically, no movement is contraindicative if all the above criteria are met Injury can occur if orthopedic structures have not adapted to movement, or stress Limiting range of motion may ultimately increase the risk of injury (See ROM) See Cheating Exercises form needs to be relatively consistent so the risk of injury is reduced and adaption can occur. Current contraindicative movements from some authorities propagate "over generalizations" Also see Weight training Injury Prevention and Safety Training Principles Sports Conditioning Safety Initial Level of Fitness The response to exercise is dependent upon level of fitness. More dramatic increases in fitness can occur when fitness is initially low. Eg: Bed ridden person gets out of bed and walks around the room increases in strength, muscular endurance, flexibility, and cardiovascular fitness Improvements in fitness increase at a slower rate when higher levels have already been obtained Eg: An elite athlete walks around in a room no increase in any measurement of fitness If walking where in lieu of their normal training the athlete would eventually experience decrements of performance over time due to detraining Detraining Fitness levels will gradually decrease if specific training is not continued at a minimum levels of intensity, duration, and frequency See effects on muscle mass Muscle Memory Retraining after detraining Muscle mass and strength can increase rapidly near previously obtained levels In as little as several weaks to a few months of resumed training Even if previous levels of training were obtained decades earlier