Mini Quiz – Training Stress & Performance Adaptation

✔ Training Stress = Total load imposed during training
• Includes physiological load + neurological (CNS) load
• Determines adaptation or fatigue outcome

✔ Possible Outcomes
📈 Positive adaptation (with recovery)
⚠️ Fatigue / overtraining (if unmanaged)

📌 Exam Tip: Program design = stress m

🔴 High Training Stress
• High intensity
• High CNS involvement
• Training close to failure
• Long recovery needed

🟢Low Training Stress
• Lower intensity
• Low CNS demand
• Far from failure
• Faster recovery

📌 Key Concept: Effective programs alternate high & low stress sessions.

🟥 High CNS Activities
• Heavy resistance training
• Sprinting
• Plyometrics
• Explosive lifts

🟩 Low CNS Activities
• Technique work
• Light conditioning
• Mobility & recovery

📌 Programming Rule: High CNS → Low CNS → High CNS → Low CNS

💪Hypertrophy
•High stress
•Velocity loss: 30–35%
•High volume & metabolic fatigue

🏋️Strength
•Moderate stress
•Velocity loss: 20–25%
•Heavy loads, controlled fatigue

⚡Power
•Low stress
•Velocity loss: 10–15%
•Maximum speed & explosiveness

📌Exam Favourite: Velocity loss

🔥 Conditioning fatigue increases with
• Time spent above lactate threshold

🔺 High Stress Conditioning • HIIT
• Threshold runs
• Repeated sprints

🟢 Low Stress Conditioning • Zone-2 aerobic work
• Recovery conditioning

✔ Adaptation happens during recovery, not training
❌ Too much stress