SAID/Specificity Principle August 23, 2017

Bell Work In your own words, define these words as they relate to exercise: Specificity/Specific Adaptation Stress

Standard 6) Research the theories of the Specific Adaptation to Imposed Demands (S.A.I.D.) principle and the Frequency, Intensity, Type, and Time (F.I.T.T.) principle. Explain the application of these principles to exercise and fitness, then describe the changes that occur within normal anatomy and physiology associated with these theories.

Objectives By the end of the class, students will be able to understand and apply the SAID principle to an exercise plan.

Review http://study.com/academy/lesson/components-of-exercise-programs-aerobics- strength-training-stretching.html

SAID Principle S – Specific A- Adaptation (to) I – Imposed D - Demands

Understanding SAID Principle Also known as the Principle of Specificity The body is always trying to get better at exactly what you practice.  When the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future. 

Adaptation is Specific The dominant arm of a tennis player will have larger bones than the opposite arm.  Martial artists can toughen their shins and forearms into steel weapons through repeated shock training of the bone. The same thing happens with tendons and ligaments, which thicken and strengthen in response to mechanical stresses such as resistance training. Stress to muscles will cause them to get bigger

SAID isn’t Just for Exercise The SAID principle also refers to adaptations that are far more sophisticated and complex, such as learning new motor skills.  If you spend hours practicing the piano, the part of your brain that controls hand coordination will actually grow larger. 

SAID = Stress Start exposing yourself to the stress in question and then hope that the body makes some favorable adaptations. There are two major limitations to keep in mind. The training stress must be the right amount The stress must be sufficiently specific to ensure "transfer" or "carryover" to your sport or activity. 

Right Amount of Stress Stress in the right amount simply means not too much and not too little. If there isn't sufficient stress, there will be no adaptation, and if there is too much stress, you will cause injury or burnout. The basic rule about getting better at anything is to keep progressing the level of difficulty of the training without getting hurt or overtired

Carryover Issue S in SAID stands for specific. This means that the body only makes adaptations to withstand the specific stress it encounters - it has no interest wasting time making changes that don't directly address the issue.  Only small about of carryover from one sport to another. Bottom-line – If you want to be good at running – go run! Don’t go cycling!

SAID Principle Overview https://www.youtube.com/watch?v=R6q0R5mtloA