Factors affecting Athletic performance

 Every athlete at every level of sport is always looking to improve sport performance. Some factors that influence sports performance can be improved while other cannot. 

To improve sport performance one needs to look at 7 influencing factors. 

• Body proportions,
• Skills training, 
• Strength, 
• Flexibility  
• Endurance
• Age
• Nutrition.

1. BODY PROPORTION:

                    The only factor that cannot be changed is body proportion of a person. Genetics will control the height of the arms and legs also determining the position in which a player stands. Height is only one factor in body proportions. Your bone structure is another. If you have a narrow frame your body will only be able to carry so much muscle, that you can gain from strength training, and still have flexibility and the ability to keep your athleticism. No matter how much you practice, how much muscle you pack on or how great your skills are. Body proportion is the first limiting factor influencing sports performance. Hence it is better to choose a sport and position according to one's body proportion. Eg. A tall person can probably want to try basketball or volleyball. A person with a wider frame would probably be good as a football lineman.

    2.  SKILL TRAINING:

                

                    No matter if one is proficient in all other factors influencing sports performance, one will never be great unless to have the skills to play the sport. Learning from a skilled coach is the best way to improve one's skill and improve sports performance. Improved motor skills, proper body position, how to start and stop, timing, coordination and body stabilization are the skills that can be learned to improve performance. That is the reason why athletes practice 5-6 days a week, performing repetitive drills to improve their skill set. If one doesn't practice the sport he/she plays, they will never get better.

    3.    STRENGTH:

            

                Strength training is a large part of improving sports performance. It can prevent injury to muscles, ligaments, tendons and bones. An improved strength can aid in absorbing the impact forces that occur in sport and prevent injury. The muscles around the joints help keep the joint in proper alignment and helps in absorbing the shock forces from impact. Improved strength also allows the player to hold a skill position better, longer and allow for repetitive movements with optimal body positioning. The absolute benefit of strength training is to be physically fit and stronger than one's opponent. For instances, In football if your offensive and defensive linemen are stronger than your opponents offensive and defensive linemen your going to have decided advantage. Strength training can also improve running speed and jumping height and length which are all skills used in almost every sport. So strength training is essential for every athlete.

    4.   FLEXIBILITY:

                Flexibility is the range of motion in a joint or group of joints or ability to move joints effectively through a complete range of motion. Flexibility can be improved by several ways

• Performing dynamic stretching
• Static stretching 
• Active stretching
• Self myofascial release
• Massage                        

Improved flexibility can prevent injury by allowing the muscles to stretch to the proper length and at the proper rate. Having the proper length tension relationship in a joint will also improve the performance of the muscles. Stretching the tight muscles will allow for this optimum length tension relationship in the joints. Proper joint alignment and soft tissue extensibility will reduce injury on whole and also improves performance of the athlete. Hence every athlete should work on proper flexibility.

    5.     ENDURANCE:

            

              Optimum endurance is usually attained by the repetitive movements performed by the skills practice of the chosen sport. To improve the endurance level of the athlete apart from normal skills, a proper conditioned program and practice to be followed. Endurance program should vary and mimic the actions of the sport the athlete plays. For instance, a baseball player runs 5 miles a day. That does not mimic what a baseball player would do during a game. They should perform shorts sprints in repetition. That would mimic running down a fly ball then leading off the next inning with a triple.

                Every athlete at every level looks forward to improve sport performance. Some factors that influence sports performance can be improved while some can't. To improve sport performance 5 factors need to be addressed.

• Bodily proportions
• Skill training
• Strength
• Flexibility
• Endurance.    

                Each of these factors may individually or as a group affect one's sports performance. Improving the factors that one can control and choosing the right sport for one's body proportions and one can improve their sports performance.
            

    6.    AGE:

                The physicality of an athlete is a great determinant on how they perform. Greater the age, reduced performance is seen. A teenager can't perform the same with someone who is already 50. Additionally one can listen to their body and be aware of the feasible risks as one gets older. Even if working out is tougher as age progresses, the pace can be reduced.

7.     NUTRITION AND ATHLETIC PERFORMANCE:

            American Dietetic Association and the American College of Sports Medicine says that recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of foods and fluids, timing of intake and supplement choices for optimal health and exercise performance. Adequate food and fluid should be consumed before, during and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance and improve recovery time.

            Eating a good diet can help provide the energy one needs to finish a race. One is more likely to be tired and perform poorly during sports when one do not get enough :

• Calories
• Carbohydrates
• Fluids
• Iron, vitamins and other minerals
• Protein                            

                The amount of food group one needs depend on:

• The type of sport
• The amount of training you do
•  The amount of time you spend doing the activity or exercise.

Carbohydrates:                           

                

            Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in the muscles and liver.

            What matters most is the total amount of carbohydrate an athlete takes each day. A little more than half of their calories should come from carbohydrates.

            You need to eat carbohydrates before you exercise if you will be exercising for more than 1 hour. Limit the amount of fat you consume in the hour before an athletic event. After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. For workouts lasting less than 60 minutes, water is most often needed.

Protein:

        

            Protein is important for muscle growth and to repair body tissues. But it is also a myth that a high-protein diet will promote muscle growth. Too much protein in the diet,

• will be stored as increased body fat
• Can increase the chance of dehydration
• Can lead to loss of Calcium
• Can put an added burden on the kidneys.

Often people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Water and other fluids:

            Water is the most important, yet overlooked nutrient for athletes. Water and fluids are essential to keep the body hydrated at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise.

• Whether or not exercising drinking plenty of fluids with every meal is important. It need not be water every time.
• Drink about 16 ounces (2 cups) of water before a workout. It is important to start exercising with enough water in your body.
•  Sip water during and after you exercise, about 1/2 to 1 cup of fluid every 15-20 mins. Water is best for the first hour. Switching to an energy drink after the first hour will help one get enough electrolyte.
• Pouring water over your head might feel good and it will not get fluids into your body.
• For every pound  (450g) you lose while exercise, you should drink 16-24 ounces (480 - 720 ml) of fluid within the next 6 hours.