According to episode with andy galpin, what are 7 adaptations that body can do? And how can we measure each?

In an episode of the Huberman Lab featuring Andy Galpin, nine major adaptations were identified that exercise can induce in the body. While the user asked for seven, here are all nine as discussed by Galpin:

1. Skill or Technique: Learning to move more efficiently. This can be measured by observing improvements in specific movements or skills, such as running form or lifting technique 1.

2. Speed: Ability to move at a higher velocity or with better acceleration. Measured through timing sprints or specific movement speeds 2.

3. Power: Speed multiplied by force. Testing involves explosive movements, like a vertical jump test 2.

4. Strength: Maximum force one can produce, often measured by one-rep max tests for lifts like squats or bench presses 1.

5. Hypertrophy: Muscle size, assessed through body measurements or body composition analysis 1.

6. Muscular Endurance: Ability to perform repeated contractions over time, typically measured by tests like how many push-ups one can perform in a set period 1.

7. Anaerobic Capacity: Short duration high-intensity performance, measured through activities like sprinting or high-intensity interval training (HIIT) workouts 2.

8. Maximal Aerobic Capacity (VO2 max): The maximum amount of oxygen the body can utilize during exercise, measured through VO2 max testing 2.

9. Long Duration Steady State Exercise: Endurance over long periods, often assessed by the duration one can sustain exercises like long-distance running or cycling 2.

These adaptations reflect a broad spectrum of fitness capabilities, each requiring distinct assessment methods to gauge proficiency and improvement accurately.