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  <head>
    <title>104-02 Training adaptation, fatigue, recovery, and performance</title>
    <ownerName>Integrated Medical Foundations</ownerName>
  </head>
  <body>
    <outline text="Training adaptation, fatigue, and recovery">
      <outline text="Training principles">
        <outline text="Stimulus exceeds accustomed demand"/>
        <outline text="Recovery permits remodelling"/>
        <outline text="Specificity, with transfer via shared limits"/>
        <outline text="Progressive overload as capacity grows"/>
        <outline text="Variation spares repeatedly stressed tissues"/>
        <outline text="Reversibility when stimulus is removed"/>
        <outline text="Balance of signal and recoverable cost"/>
      </outline>
      <outline text="Signals to adaptation">
        <outline text="Bout alters calcium, energy, redox, tension"/>
        <outline text="Kinases, transcription, protein synthesis"/>
        <outline text="Early molecular response is not proof">
          <outline text="Repeated bouts must accumulate"/>
        </outline>
        <outline text="Novice stimulus may be expert maintenance"/>
      </outline>
      <outline text="Endurance and interval training">
        <outline text="Mitochondria, capillaries, fat oxidation"/>
        <outline text="Lactate transport, plasma volume, autonomic efficiency"/>
        <outline text="Larger stroke volume lowers submaximal heart rate"/>
        <outline text="Maximal uptake: central delivery, peripheral extraction"/>
        <outline text="Performance also via economy, threshold, glycogen"/>
        <outline text="Intervals: adaptation in less total time">
          <outline text="High physiological and perceptual burden"/>
          <outline text="Label alone cannot prescribe or compare"/>
        </outline>
        <outline text="Low-intensity volume builds tolerance and skill"/>
      </outline>
      <outline text="Strength, power, and eccentric work">
        <outline text="Early strength gains largely neural"/>
        <outline text="Hypertrophy when synthesis exceeds breakdown"/>
        <outline text="Mechanical tension as major signal">
          <outline text="Heavy load or light load near fatigue"/>
        </outline>
        <outline text="Size explains much but not all strength">
          <outline text="Architecture, leverage, tendon, neural control"/>
        </outline>
        <outline text="Power declines with age before strength">
          <outline text="Train with intent to move rapidly"/>
        </outline>
        <outline text="Eccentric: high force, low metabolic cost">
          <outline text="Greater initial damage when unaccustomed"/>
          <outline text="Repeated-bout effect protects"/>
        </outline>
        <outline text="Transfer depends on angle, velocity, range"/>
      </outline>
      <outline text="Connective tissue and flexibility">
        <outline text="Bone responds to dynamic, novel strain">
          <outline text="Short varied impact is osteogenic"/>
          <outline text="Continuous low strain saturates response"/>
        </outline>
        <outline text="Tendon adaptation may lag muscle">
          <outline text="Strength can outpace tissue readiness"/>
        </outline>
        <outline text="Cartilage needs cyclic loading within capacity"/>
        <outline text="Stretching raises tolerance as well as structure"/>
        <outline text="Intense static stretch may cut power"/>
        <outline text="Flexibility is not universally protective"/>
      </outline>
      <outline text="Skill and concurrent training">
        <outline text="External focus supports automatic control"/>
        <outline text="Variable practice improves transfer"/>
        <outline text="Fatigue changes technique and error">
          <outline text="Severe fatigue can reinforce unsafe patterns"/>
        </outline>
        <outline text="Concurrent training can blunt strength gains">
          <outline text="Load, modality, nutrition, session proximity"/>
        </outline>
        <outline text="Prioritise key quality when fatigue is low"/>
      </outline>
      <outline text="Load, overreaching, and soreness">
        <outline text="External load: work performed"/>
        <outline text="Internal load: physiological, perceptual response"/>
        <outline text="Monitoring one alone misleads"/>
        <outline text="Functional overreaching: planned dip, then gain"/>
        <outline text="Nonfunctional: longer impairment, no gain"/>
        <outline text="Overtraining syndrome: exclude other causes">
          <outline text="Infection, iron, energy availability, sleep"/>
        </outline>
        <outline text="Soreness reflects structure, not lactate">
          <outline text="Red flags: dark urine, swelling, weakness"/>
        </outline>
      </outline>
      <outline text="Recovery, sleep, and nutrition">
        <outline text="Systems recover on different timescales"/>
        <outline text="Low-intensity movement can aid comfort"/>
        <outline text="Judge strategies by meaningful outcomes"/>
        <outline text="Sleep supports learning, immunity, repair">
          <outline text="Extend opportunity and stabilise timing"/>
        </outline>
        <outline text="Protein spread, but daily total central"/>
        <outline text="Match carbohydrate availability to demand"/>
        <outline text="Low energy availability harms many systems"/>
        <outline text="Pre-exercise overdrinking raises hyponatraemia risk"/>
        <outline text="Supplements: mechanism, dose, contamination"/>
      </outline>
      <outline text="Injury and periodisation">
        <outline text="Tissue capacity interacts with load and chance"/>
        <outline text="No single ratio predicts all injury"/>
        <outline text="Pain and imaging imperfectly track damage"/>
        <outline text="Exclude serious pathology, restore function"/>
        <outline text="Complete rest reduces capacity"/>
        <outline text="Plans adapt to measured response"/>
        <outline text="Goal, limits, minimal stimulus, monitor, revise"/>
      </outline>
    </outline>
  </body>
</opml>
