According to the iceberg effect, which of the following training adaptations are considered surface level?

The iceberg effect in fitness refers to the visible adaptations, such as endurance, that can be observed during exercise. Endurance adaptations are often the most apparent because they translate directly into performance metrics that can be easily measured, such as the ability to run longer distances or maintain activity for extended periods. These adaptations are usually the most easily recognized and celebrated by trainees and onlookers, making them seem like the "tip of the iceberg" in terms of physical fitness gains.

While hypertrophy, strength, and power are significant and essential training adaptations, they are often less visible on the surface. Hypertrophy involves increases in muscle size, strength refers to the maximal force a muscle can produce, and power encompasses the ability to exert force rapidly. These adaptations can be more challenging to observe compared to stamina or endurance, which can be seen through prolonged physical activity.

Therefore, endurance is classified as a surface level adaptation due to its visibility and the straightforward way in which it impacts performance, demonstrating the principles behind the iceberg effect in training adaptations.