Post Objectives:
Identify and understand the 9 Physiologic Adaptations you can develop through training/exercise.
Find practical ways of assessing each of the adaptations and provide minimal thresholds to hit (these recommends are rough and will vary significantly depending on the person and goals)
Create a road map of identifying which adaptions you need to improve.
Offer a training program aimed at improving YOUR general phsycial preparation
Offer world class performance physical therapy servcies in Providence, RI at Academy Sports PT.
The 9 Physiologic Adaptations:
Skill Development: Learn to move better. Improve efficiency, timing, coordination and sequencing etc.
Examples: Swinging a golf club, throwing a ball, sprinting, squatting. The list goes on...
Skill development is about deliberate practice of the specific skill you are trying to develop. Ideally with a professional who has specific expertise in coaching the skill you are trying to improve.
Speed= distance covered in a given amount of time (miles/hr)
Maximum Velocity (top speed)
Acceleration (how quickly you get to top speed)
Test: 40 yard dash time
How to imoprove speed: See #3 Power
Power= Force*Velocity
Represents the product of strength AND speed. Both qualities here can increase your power. What weight is “best” for training power Understanding your force velocity curve answers this, stay tuned for future post.
Test:
Broad jump max distance
Max vertical jumo
Velocity based training (how fast does the barbell move at a given weight) need a VBT device
Force plate testing, need force plates. (Now at Academy Sports PT!!)
Minumum Benchm marks:
Broad Jump Distance: your height
Max vertical Height: >24in male >20in female
Strength= How much force can you produce 1 time.
Needs to be measured in multiple areas
Tests:
Max Grip Strength (hand dynamometer)
Max Dead Hang time
Goblet Squat ISO hold at bottom
Many others
**never do max testing if you’re not confident in your technique
Minimum Benchmarks:
Grip Strength: Over 40kg and within 10% side to side
Dead hang max time: minimum 30 seconds
Goblet squat ISO with ½ body weight for 45 seconds
Hypertrophy: How big is your muscle?
Aesthetic portion: highly subjective, what do you think looks good?
Metabolic portion: minimum amount you want to have regardless of your goals.
Minimum Benchmarks:
Fat free mass index: >20 Males >18 females
There are standardized free calculators online to determine this #. You’ll need your height weight and body fat %.
Muscular endurance: Measures localized muscular endurance in the target tissue of the test
what’s the maximum amount of repetitions you in a given exercise?
Different tests are required for each body region. Generally trained between 5 – 50 reps
Test:
Max Pushup
Front Plank
Side Plank
Many others
Minimum Benchmark
Max Pushup: >20 male > 10 female
Front Plank: >60 secobds
Side Plank >45 seconds each side
Anaerobic capacity: Exert maximal effort aimed at reaching your maximum predicted heart rate
Max Predicted heart rate= 220 -age
Can you get close to max predicated heart rate (HR)?
Test:
Sprinting
Biking
all out till you hit your max HR (usually between 30-120 second)
Benchmarks:
Heart rate recovery:
Within 60 seconds of hitting max HR, you should recover ½
beat/minute (30 beat/mins)
Within 120 seconds recover 60 beats/min
If you’re heart rate recovers less than the above you may have limitations in anerobic capacity or cardiovascular capacity
Aerobic Capacity: VO2 Max
What is the maximum amount of oxygen an individual can use during
exercise. *needs to be tested in a laboratory.
You can get an approximate VO2 max by performing:
Coopers Test: Max distance covered in 12 minutes. Use online calc to get approx. VO2 max
1 minute walk test: record total time and heart rate. Use online calculator to get approx. VO2 max
Minimum Benchmarks:
VO2 max minimum: >35 >30 female
Vo2 max Optimal: >55 male >50 female
Long duration/Steady State: Maintain consistent work output >20 minutes
Your ability to sustain a sub-maximal rate over time without rest.
Test
Depends on your level of fitness
If you cant walk for 30 straight minutes, walking is an appropriate
modality, if you can pace needs to be slightly faster than walking pace
Minimum Benchmark
No standardized number. Will be specific to the individual and the test.
Now that the all different adaptations and minimum standards are laid out we can more accurately assess our fitness level.
Some questions to consider:
Are you wildly deficient in any adaptation(s)?
Are you crazy good in a particular adaptation(s)?
Do you have specific performance goals? (powerlifter, marathon runner etc)
Is your training protocol focused on developing the right qualities?
Are you healthy?
Training needs are highly specific to the individual. What is cosidered "optimal training" changes from person to person and is based on how you answer the questions above. Meeting minumum thresholds for each of the 9 adapations is a great place to start to cover your health goals. Once youve covered your health bases specific performanbce goals can dictate which adapations you hone in on, Having a training plan that is liad out over several months up to a year allows you develop multiple qualtiies effectively.
Sample Athlete profiles: These are made up but will give you an idea of how athelte stereotypically present. There are certainly outliers!!!
Marathoner:
Skill: Running
Speed: 6/10
Power: 6/10
Strength: 6/10
Muscular Hypertrophy: 5/10
Muscular endurance: 5/10
Anaerobic Capacity: 7/10
Aerobic Capacity: 10/10
Long duration: 10/10
Power Lifter:
Skill: Squat, Bench, Deadlift
Speed: 5/10
Power: 5/10
Strength: 10/10
Muscular Hypertrophy: 9/10
Muscular endurance: 7/10
Anaerobic Capacity: 6/10
Aerobic Capacity: 5/10
Long duration: 5/10
Each athlete has a particular skillset that makes them suited for their goals. Continuing to develop thier areas of strengths as well as work on areas of weaknesss is a priority for both!
Outside of athletes preparing for a specific sport or compettion taking a more various approach to training allows you to maximize your adapatbility. Instead of specalizing in one or two adaptions become above average in all nine categories!
If you're interested in becoming a Jack of All Trades (JOAT) and training variously, My colleague/training partner Dr. Alex Schleper (aka Big Red) and I developed a program aimed at maximizing your General Physical Preparation. That is, your ability to become above average in each category. Training various qualities throughout the year allows you to maximize your adaptability for sustained health and performance in a way that's fun, challenging and progressive!

We’ll see you on the inside!
Are you currently limited in your ability to train due to pain or injury?
Are looking for more direction in your training?
The perfomrance Physical Therapists Academy Sports PT are here to help!

Until next time,
Nick
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