Exercise Adaptation

Adaptation Criteria

Trap Bar Squat

  • 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 or sport
    • Sufficient recovery between training bouts
    • 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 Impairments
      • 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
    • Variation
      • Required for continued adaptation to avoid accomodation (See SAID)
  • Theoretically, no movement is contraindicative if the first 4 criteria above 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)
      • Also 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

Initial Level of Fitness

Cardio Boxing

  • The response to exercise is dependent upon level of fitness
    • More dramatic increases in fitness can occur when fitness is initially low
      • Eg: Strength gains are very rapid for beginners
      • 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: Strength gains are relatively slow for someone who has trained with weights for many years
      • 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


Muscle Memory

  • Retraining after detraining
  • Muscle mass and strength can increase rapidly near previously obtained levels
    • In as little as several weeks to a few months of resumed training
    • Even if previous levels of training were obtained decades earlier

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