164 Chapter 8: Exercise Programming • Volume. Volume refers to the total number of exercises, sets and reps completed in a particular training session. Volume is based on the duration or distance for training, the number of sets and reps performed in strength training, and the number of stretches and reps performed in mobility training. • Variation. If you recall from Chapter 6, the principle of accommodation states that the body’s response to a constant stimulus decreases over time. With that in mind, it is recommended to periodically change the stimulus used in order to prevent accommodation and training plateaus. However, we also learned, according to the principle of directed adaptation, that we need to use the same stimulus long enough (up to several weeks in most cases) in order to fully develop and retain the physiological adaptations associated with that stimulus. Therefore, similar to combating cumulative fatigue, an effective strategy for implementing variation is to change up the exercises (stimulus) used every 3-6 weeks. Stimulus-Recovery Adaptation Curve It is important to remember that the physiological adaptations associated with chronic exercise occur during recovery, not training. With this in mind, it is essential that adequate rest be afforded between training sessions. The amount of time required to fully recover depends on the type and intensity of training performed. The body’s response to training and its need for adequate recovery is represented in the stimulus-recovery-adaptation (SRA) curve depicted in Figure 8.5. Figure 8.5. Stimulus-Recovery-Adaptation Curve The SRA curve can be a helpful tool in determining when to conduct subsequent training sessions. Performing a training session too soon may result in the body not being fully recovered, thereby limiting the physiological adaptations, and increasing the risk of overtraining and/or injury. Similarly, waiting too long between training sessions can result in training plateaus and/or detraining. As depicted in Figure 8.5, Point A represents the training stimulus (e.g., 3-mile run or a deadlift workout). Point B represents the fatigue that occurs as a result of the training session. The amount of fatigue that accumulates is dependent on the type and magnitude of the training
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