Specific Adaptation

Specific Adaptation to Imposed Demands (SAID) Stages Stress (stimulus) Exercise / Physical Activity Adaptation (response) Specific responsive biological adjustment to stress Muscle, bone, heart, lung, vasculature, tendons, ligaments, joint cartilage, etc. If stress is too great, or sufficient recovery time not allowed adaptation may be inhibited decrement in capacity of physiological systems See overtraining Exhaustion Adaptation is complete after limited time span Continued stimulus no longer elicits adaptation Other example (epidermis): Sun: sunburn or increase melanin Friction: blister / abrasion or callus Training Specificity Training specifically for the movement pattern, speed, joint position, speed, and type of contraction produces improvement specifically in those movement parameters (Kreighbaum, 1996). Specific sport or activity yields greatest improvements Supplement activity or sports training with resistance, cardiovascular, plyometrics, flexibility exercises Utilize progression and periodization techniques Also see Adaptation Criteria. Adaptation is specific to : Mode Type of training Components of fitness See aerobic training example Mechanics Motor Pattern Mechanical forces on joints, and bones utilized Muscles involved Tension curve Range of motion Intensity Effort Resistance Speed of contraction power training examples Metabolic pathways utilized Duration Time exercising Recovery between bouts or work intervals Number of reps Number of exercises and sets Frequency Recovery

Range of Motion Perform every weight training exercise through a full range of motion Recommended by leading authorities American College of Sports Medicine 1995 Fleck & Falkel 1986 Develops strength throughout full range of motion Maintains flexibility necessary for joint integrety Joint adapts to full extension and flexion Less susceptible to injury at extremes after adaptation Unless range of motion will never be used Consider unintentional or accidental range of motion in real world situations Conditions stabilizing muscles See examples Supraspinatus Weakness Vastus Medialis Weakness. Full range of motion varies from person to person. Also see Common Orthopedic Inflexibilities For elderly adults, perform the maximum range of motion that does not elicit pain or discomfort (ACSM 1995) Sports Conditioning Consider all activities when selecting exercises for a strength and conditioning program jumping, leaping, squatting, lifting, pushing, climbing, running, cutting, blocking, etc. Unilateral and transverse movements Other sports-specific training or motor skills Utilize Periodization techniques for progressive adaptation general to sports-specific training Also see Example Power Training Progressions Also see Squats and Sports Performance Resistance Training for the Reduction of Sports Injury