- a.k.a "SAID"
- The body will adapt to only those demands placed upon it.
- "Carry-over"-degree of similarity between different exercise Stresses.
In Specificity, Adaptations are specific to...
Energy Systems, Muscle Involvement, Joint Angle, Speed of Movement, Intensity, etc.
- The component of the body to be trained must be stressed beyond the normal level, i.e. place a greater demand than usual on the body.
- Overload relates to "acute" demands.
In Overload, demand can be expressed in terms of...
%HR, Duration, Speed, Anaerobic Threshold, % of 1RM, etc.
- The absolute workload of volume of training must gradually be increased over time for gains to continue.
- Progression relates to chronic demands.
- Different people may respond differently to the same training stimulus.
- One program does not usually "fit all"
Individuality is influenced by...
Pre-trained state, Genetics, Gender, Diet, etc.
Diminishing Returns is...
- As a training program continues, improvements become increasingly more difficult to achieve, especially as one moves closer to their "genetic ceiling."
- Within one work out extra work yields extra benefit, but only up to a point.
When training stimulus is removed or reduced, any gains induced be the training stimulus will begin to be reduced and eventually will revert back to the pre-training state.
What are the 6 principles of exercise training?
SOPIDR or Specificity, Overload, Progression, Individuality, Diminishing Returns, and Reversibility.