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 is not allowed
    • adaptation may be inhibited
    • decrement in the capacity of physiological systems
      • See overtraining
• Accommodation
  • Adaptation response will begin to slow if the exact same stimulus is continued for a prolonged period of time.
• Exhaustion
  • Adaptation is complete after limited time span
  • Continued stimulus no longer elicits adaptation

Other Examples (epidermis):

• • Sun: sunburn or increase melanin
  • Friction: blister/abrasion or callus

Training Specificity

• Training effects are specific to the muscle groups used during training and the type of training program implemented (Fox 1975).
• 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
      • Metabolic Pathway
      • Also see Cross Training
    • 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

Fox E, McKenzie D, Cohen K (1975). Specificity of training: metabolic and circulatory responses. Med Sci Sports, 7(1): 83.

Kreighbaum E, Barthels KM (1996). Biomechanics; A Qualitative Approach for Studying Human Movement, Allyn & Bacon, 4.

Identical-elements Theory

• Transfer of learning between various skills and exercise routines can occur if the main elements underlying different skills or situations surrounding performance are identical and similar in nature.
  • Eg: Gymnastic training aimed at practicing complex exercise maneuvers complement (positively transfer) to the springboard diving.
• As the degree of similarity between stimuli and responses decline, conflicting consequences may be experienced.
  • Transition from gymnastic to diving may not likely transfer because of the dissimilarity between diving and gymnastic somersaulting techniques.

Slobounov SM (2008). Injuries in Athletics, Causes and Consequences, Springer, 25-43

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 (Morton 2011, Souza 2013)
    • necessary for ideal mechanics, function, and joint integrity
  • 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
    • Example: Supraspinatus Weakness
• Full range of motion varies from person to person.
  • Also see Common Orthopedic Inflexibilities and Over Generalizations .
• For elderly adults, perform the maximum range of motion that does not elicit pain or discomfort (ACSM 1995)

American College of Sports Medicine (1995). Principles of Exercise Prescription, William & Wilkins, 5.

Morton SK, Whitehead JR, Brinkert RH, Caine DJ (2011). Resistance training vs. static stretching: effects on flexibility and strength. J Strength Cond Res. 25(12): 3391-8.

Slobounov SM (2008). Injuries in Athletics, Causes and Consequences, Springer, 25-43.

Souza AC, Bentes CM, de Salles BF, Reis VM, Alves JV, Miranda H, Novaes Jda S (2013). Influence of inter-set stretching on strength, flexibility and hormonal adaptations. J Hum Kinet. 36: 127-35.