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FACTORS AFFECTING PHYSICAL
PERFORMANCE
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Cardio-vascular and
Respiratory Endurance
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Principles of Physical
UNIT 9 PRINCIPLES OF PHYSICAL Conditioning
Contents
9.0 Introduction
9.1 Importance of Fitness
9.1.1 Physical Fitness
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Contributor: Dr Suman Dua, Guest Faculty, Department of Anthropology, University of
Delhi, Delhi. 149
Factors Affecting LEARNING OBJECTIVES
Physical Performance
After going through this unit, you will:
learn the benefits of physical activity;
know what is physical fitness and its importance;
understand how physical conditioning programs be designed;
identify the types of training methods and their uses; and
gain knowledge of yoga and use of yoga for fitness.
9.0 INTRODUCTION
Physical fitness refers to the overall individual physical condition. Physical
fitness is of great importance for all human beings irrespective of age. A
person may not be able to perform a particular task if he lacks required
physical strength. It is different for each person and can range from extreme
illness and near death, to peak performance, like top Olympic and decorated
athletes. Modernisation and urbanisation have led to a reduction in physical
activity of both men and women and dependence on modern gadgets has
increased.
Habits and attitudes towards physical activity developed during childhood are
assumed to continue through adolescence into adulthood. Physical fitness is a
related construct and it is also often assumed that the more habitually active
are more fit (Malina, 1996).
Evidence is mounting that physically fit persons lead longer lives, have better
performance records than those who are unfit. A totally fit individual has
strength, speed, endurance, power, agility and social and emotional adjustments
appropriate to his life.
Physical fitness means the ability of an individual to live a happy and well
balanced life. It involves not only physical, but intellectual, emotional, social
and spiritual aspects of an individual. Interaction and interdependence of
these phases of a man's health are such that any deviation from normal in any
aspect of these components of fitness will make a man unable to meet the
demands placed on him by his work or way of life.
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Through physical activity, physical fitness is built and maintained. If one has
improved his physical fitness, it can be presumed that he has improved the
efficiency of his heart and lungs. Let us enlist few other benefits of physical
activity that lead to physical fitness, these are: the delay in aging process,
protection of lower back problems, maintenance of body weight, reduction in
the rate of incidence of heart diseases and the reduction in reliance on drugs
that induce sleep.
Speed
Strength
Co-ordination
Dexterity
Flexibility
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The physical educationist also should possess a very good abdominal strength
as they are fully engaged in the field in various types of activities and to
perform certain level they need to possess the abdominal strength. The
abdominal strength helps to maintain the body posture thereby involving in
many activities in the field of sports and games. Lifting a load or moving an
inanimate or animate object essentially depends on the abdominal muscular
strength (Waynel, 1949).
Exercise is needed all years long. For proper functioning the human organism
needs exercise as an essential ingredient on a regular basis just as it demands
nutritious food.
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Factors Affecting
Physical Performance
9.2 IMPORTANT ASPECTS OF PHYSICAL
CONDITIONING
The first step for improving fitness or sports performance through physical
conditioning is to design a program with the goals and needs of the sport in
mind. Not every sport or form of exercise requires each component of
physical conditioning in equal proportion, if at all. The training programs of a
sprinter differ significantly from those of a long-distance runner, for example.
Training program should always be conducted with the help of a strength and
conditioning specialist so as to increase performance and reduce the chance
of injury. Programs based on the specific needs of the athletes can be
developed based on the fitness, strength, and endurance of athletes. Conditioning
programs also involve cross-training using various sports or exercises to
improve overall performance. Cross-training creates different physical
stresses on the athlete’s body than those associated with the athlete’s usual
routine, improving the athlete’s overall performance and also decreasing the
risk of suffering an over use injury.
Athletes who use conditioning to lose weight need to ensure that they are
eating enough calories and obtaining the proper vitamins, minerals,
fluids, and supplements to meet their training needs. Athletes should
consider consulting a sports nutritionist for guidance. In addition, getting
enough sleep and rest between exercise sessions may help to optimise
performance.
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9.3 TRAINING
"Training is a systematic process of repetitive, progressive exercise or work
involving also, learning process and acclimatisation". Sports training is the
physical, technical, intellectual, psychological and moral preparation of an
athlete by means of physical exercise (Harre, 1982).
Each exercise is done at a moderate rate to quick pace before moving to the
next. At specific points there are periods set aside for lighter continued
endurance depending on exercise. A circuit should be completed 2 or 3 times
(Budd, 1982). Circuit training is a method of physical conditioning that
employs both apparatus resistance training and callisthenic conditioning
exercises. It provides a mean of achieving optimal fitness in a systematized
controlled fashion. The intensity and vigour of circuit training are indeed
challenging and enjoyable to the performer. This system produces positive
changes in motor performance, general fitness and muscular power,
endurance and speed. Circuit training is usually used to develop general all
round physical fitness rather than specialized performance in a specific
activity (Arnheim, 1987).
As the subject develops, he can make the circuit more demanding by adding
resistance or by altering each exercise to make it more difficult. Circuits can
also be designed which will make use of the fixed weight machines. A large
number of persons can be accommodated at the same time. The individual
works at her own rate within her capacity. The goals are both immediately
obtainable and easily evaluated (Arnheim, 1987).
Circuit training method has been accepted by physical educators, coaches and
trainers as an excellent and self motivating means of increasing strength,
flexibility and endurance in an orderly fashion within the groups. Circuit
training aims at developing general or basic fitness which is a pre-requisite to
every sport. Circuit training can be used for general fitness purposes or can
be adopted as a conditioning medium for various sports.
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9.4 YOGA
Yoga is an ancient health but developed and perfected over the centuries by
the sages of ancient India. Yoga is universal, benefitting all people of all
ages. Yoga is a devised way and means of helping the body and mind to
maintain this state of balance. According to Githananda, yoga is a positive
way of maintaining physical upkeep, mental alertness and spiritual
attainment. It teaches us how to control one's senses, resulting in an
integrated personality, freedom, stress, conflict and the like. It stabilizes one's
behavioural pattern developed will power and ultimately helps one to lead a
healthy happy and balanced life.
All the asanas which have an effect on the diaphragm help to massage the
heart and at the same time massage the abdominal organs. Yoga helps to keep
the body in proper shape and to increase the power of resistance (Githananda
and Bhavani, 1989).
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9.5 SUMMARY
Physical fitness refers to the overall individual physical condition. Physical
fitness is of great importance for all human beings irrespective of age. A
person may not be able to perform a particular task if he lacks required
physical strength. It is different for each person and can range from extreme
illness and near death, to peak performance, like top Olympic and decorated
athletes A player in good physical condition is generally thought to have the
ability to do sustained work. For a good performance in any sport or athletic
event, achievement of a high standard of fitness is a basic requirement.
9.6 REFERENCES
Arnheim, D.D. (1985). Modern principles of athletic training (6th ed.). Saint
Louis: Mirror and Mosby College Publishing.
163
Factors Affecting Baumgartner, & Jackson, A.S. (1987). Measurement for evaluation in
Physical Performance
physical education and exercise science (3rd ed., p 278). Dubuque, Iowa:
W.M.C. Brown Publications.
Bucher, C.A., & Prentice, W.E. (1985). Fitness for college and life. Toronto:
C.V. Mosby Company.
Conolly, C., & Einzeing, H. (1986). The fitness jungle. London: Century
Hutchinson Limited.
Hazeldine, R. (1987). Fitness for sport. Great Britain: The Crowood Press.
5) The body has three very different systems, all working together to
provide working muscles with energy:
Aerobic system - requires oxygen, uses fats and carbohydrates for fuel
and produces no lactic acid. It's the main source of energy for activity
lasting more than 2 minutes.
8) Yoga asanas develop muscles and the body and also regulate the proper
activities of all the internal organs and glands to affect the nervous
system and that which control our well being to a much greater degree
than we actually suppose. All the asanas which have an effect on the
diaphragm help to message the heart and at the same time message the
abdominal organs. They help to keep the body in proper shape and to
increase the power of resistance.
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Effect of Diverse
UNIT 10 EFFECT OF DIVERSE Conditions
CONDITIONS*
Contents
10.0 Introduction
10.1 Factors Affecting Physical Performances
10.1.1 Impact of Smoking on Physical Performance
LEARNING OBJECTIVES
After going through this unit you will be able to:
learn about life style diseases due to diverse conditions like smoking
behaviour, alcohol use, drug abuse, pollution and occupational conditions.
10.0 INTRODUCTION
*
Contibutor: Dr. Sandip Sinha, Assistant Professor, Department of Human Physiology with
Community Health, Vidyasagar University, Paschim Medinipur. 167
Factors Affecting
Physical Performance The underlying approach to physiological anthropological research through
survey work is to investigate from all perspectives the environmental
differences between the hunter-gatherer age, to which humankind is
biologically adapted and the present environment in which we tend to seek
the comforts of a highly technological society. Then, the effects of those
differences on human adaptability are examined through different methods.
In spite of that, survey work plays an important role for the promotion of
physiological as well as anthropological research in respect to biological,
social and cultural heritage of the place around the globe.
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Smoking acts synergistically with other risk factors like high cholesterol and
blood pressure to increase the risk of Coronary Heart Diseases (CHD),
respiratory disease like Chronic Obstructive Pulmonary Disease (COPD). It
includes chronic bronchitis and emphysema, asthma: smoking is associated
with acute attacks of asthma and tuberculosis. Smoking also affects pregnant
mothers and newborns resulting in impact on childhood.
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Drug use and physical performance are most often associated with a variety
of substances designed to improve athletic performance (e.g. anabolic
steroids, human growth hormone). Many of these substances are illegal
without a prescription and/or banned by sporting agencies. Rates of
performance enhancing drug use may be higher among elite athletes, where
the stakes and incentives for optimal performance are quite high. These
estimates are consistent with several anecdotal reports in the popular press
estimating that performance-enhancing drug (PED) use rates are relatively
high among elite adult athletes, particular in certain sports e.g., football or
track and field. 171
Factors Affecting
Physical Performance
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10.1.4 Physical Performance and Pollution Effect of Diverse
Conditions
It is well established that contaminated air is killing 7 million people
annually, and harming billions more. In this situation the rate of respiratory
and the cardiovascular diseases with respect to short-term and long-term are
developed due to inhalation of air pollution. Physical performances are
closely associated with these cardio-respiratory disturbances. Exposure to
freshly generated mixed combustion emissions such as those observed in
proximity to roadways with high volumes of traffic and those from ice
resurfacing equipment are of particular concern. This is because there is a
greater toxicity from freshly generated whole exhaust than from its
component parts. The particles released from emissions are considered to
cause oxidative damage and inflammation in the airways and the vascular
system, and may be related to decreased exercise performance (Figure 4).
Figure 4: Schematic overview of the air pollution and physical activity interactions
Source: Tainio et al., 2021, www.entertainment.howstuffworks.com/athletic-drug-test.htm
The effects of air pollutant (e.g. sulfur dioxide) during exercise are much
higher than during rest because of a higher ventilatory rate and both nasal and
oral breathing in the former case. However, with oral pharyngeal breathing,
the amount of sulfur dioxide that is absorbed is significantly less, and with
exercise and oral pharyngeal breathing a significant decrease in upper airway
absorption occurs, resulting in a significantly larger dosage of this pollutant
being delivered to the tracheobronchial tree.
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Physical Performance
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Source: Townsend & Polatajko, 1997. Enabling occupation II: Advancing an occupational
therapy vision for health, well-being and justice through occupation.
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175
Factors Affecting The most important environmental stresses today are those that have resulted
Physical Performance
from housing and other attempts to ameliorate the thermal environment.
These include air pollution, physical injuries from building surfaces and the
extremes of confinement. Physical performance is primarily a function of
subject demographic profile, but not entirely so. Physical fitness is sport
specific and in many sports it is also position specific as well as depends on
many factors like thermo-regulatory, cardiovascular, and metabolic stress,
may contribute for the reduction in physical performance capacity during
exercise in the heat due to increases in core temperature, heart rate, rate of
perceived exertion (Marino et al., 2001; Peiffer et al., 2011) and metabolic
rate (Parkin et al., 1999) as well as dehydration (Gonzalez-Alonso et al.,
2008).
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Effect of Diverse
10.6 SUMMARY Conditions
10.7 REFERENCES
Alipanah et al. (2009). Low serum carotenoids are associated with a decline
in walking speed in older women. J Nutr Health Aging, 13(5), 170–175
Baroa, M., Jiten, S.O., Thapaa, S.K., & Sonowalb, A. (2016). Physical fitness
and wellness-challenge in the 21 st century. Int. J. Phys. Ed. Fit. Sports. 5,
29-32
Bort-Roig, J., Gilson, N.D., Puig-Ribera, A., Contreras, R.S., & Trost, S.G.
(2014). Measuring and influencing physical activity with smart phone
technology: A systematic review. Sports Medicine, 44(5), 671-686
Christiano, E., Guilherme, P., & Thiago, T. (2016). Physical performance and
environmental conditions: Lifestyle disease. MedicineNet. Retrieved, 05-12
Ferreira, R.S., Silva Coqueiro, R., & Barbosa, A.R. (2013). Relationship
between BMI and physical performance among older adults. Geriatr Nurs,
34, 465–468
179
Factors Affecting Furman, E.F. (2006). Under nutrition in older adults across the continuum of
Physical Performance
care: Nutritional assessment, barriers, and interventions. J Gerontol Nurs,
32(1), 22–27
Kales, S.N., Soteriades, E.S., Christophi, C.A., & Christiani, D.C. (2007).
Emergency duties and deaths from heart disease among firefighters in the
United States. N Engl J Med, 356, 1207-1215
Kandel, D., Chen, K., Warner, L.A., Kessler, R.C., & Grant, B. (1997).
Prevalence and demographic correlates of symptoms of last year dependence
on alcohol, nicotine, marijuana and cocaine in the U.S. population. Drug and
Alcohol Dependence, 44(1), 11–29
Kaplan, J.R., & Manuck, S.B. (1999). Status, stress, and atherosclerosis: the
role of environment and individual behaviour. Ann NY Acad Sci, 896, 154-
161
Kohrman, M. (2004). Should I quit? Tobacco, fraught identity, and the risks
of government mentality in urban China. Urban Anthropology, 33, 211–45
Maillot, P., Perrot, A., & Hartley, A. (2012). Effects of interactive physical-
activity video-game training on physical and cognitive function in older
adults. Psychology and Aging, 27(3), 589–600. Retrieved from
https://doi.org/10.1037/a0026268
Marino, et al (2001). Eur J Physiol, 86, 71-8. Retrieved from http://dx.doi.
org/10.1007/s004210100506
Moore, R.S., Annechino, R.M., & Lee, J.P. (2009). Unintended consequences
of smoke-free bar policies for low-SES women in three California counties.
Am. J. Prev. Med, 37, S138–43
Moore, R.S., Lee, J.P., Antin, T.M., & Martin, S.E. (2006). Tobacco free
workplace policies and low socioeconomic status female bartenders in San
Francisco. J. Epidemiol. Community Health, 2, 51–56
Nakamura K., Sasak T., Yamamoto S., Hayashi H., Ako S., & Tanaka Y.
(2020). Effects of exercise on kidney and physical function in patients with
non-dialysis chronic kidney disease: A systematic review and meta-analysis.
Scientific Reports, 10, 18195
Poortmans, J.R. (1984). Exercise and renal function. Sports Med. 1(2), 125-
53
Sergi, G., Perissinotto, E., & Toffanello, E.D. (2007). Lower extremity motor
performance and body mass index in elderly people: The Italian Longitudinal
Study on Aging (ILSA). J GerontolABiolSci Med Sci, 55, 2023–2029
Sullivan A.N., & Lachman M.E. (2017). Behavior change with fitness
technology in sedentary adults: A review of the evidence for increasing
physical activity. Front. Public Health 4, 289
Vellas, B., Baumgartner, R.N., & Wayne, S.J. (1992). Relationship between
malnutrition and falls in the elderly. Nutrition, 8(2), 105–108
2) In smokers, less oxygen is delivered to the body's cells and to the heart
and lungs. This decrease in oxygen reduces a smoker's physical
endurance, causing the heart to work harder and increases heart rate.
5) When a person uses drugs, many changes occur in his body, both
physically and psychologically. There are several types of performance
enhancing drugs (PED) are available in the market, various researches
reported that little amounts of androgen (e.g. testosterone) above those
normally found in the human body have been shown to increase muscle
strength and mass.
6) It is presumed that most if not all doping agents have potential short-term
and/or long-term side effects. It was already established that use of PED
causes increase heart palpitations, heart rhythm abnormalities, weight
loss, tremors, mild high blood pressure (hypertension), hallucinations,
stroke, heart attack and other circulatory problems. It also causes lots of
side effects such as insulin resistance, hyperglycemia, diabetes mellitus,
cardiomegaly, hastened, Hypertension, tachycardia, myocardial
infarction, stroke, heat stroke, weight loss, headache, nausea, tremor,
insomnia, anxiety/panic attacks, agitation, aggression, psychosis,
bradycardia, increased airway resistance etc.
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8) Work-related problems can affect our physical, emotional and mental Effect of Diverse
Conditions
health. Common issues include job dissatisfaction, workplace injury,
stress, discrimination and bullying, violence, accidental death and
retirement. Occupation factors may give rise to a very wide range of
injuries and diseases. Job loss, retrenchment or unexpected loss of
income can also cause distress and hardship. Increased working hours
can cause reduced sleep hours. The effects of sleep deprivation include
fatigue, increased stress and weight gain. Increase stress levels are also
associated with long working hours. Stress can cause heart conditions,
mental health disorders, high blood pressure and more.
10) Malnutrition and poor physical performance are two highly prevalent
conditions in all peoples specially athlete that are associated with poor
health outcomes, such as higher morbidity, mortality, and lower quality
of life. Muscle is a key linking substrate between malnutrition and
physical performance. Decreased muscle mass has been found to be an
outcome of malnutrition and decreased muscle power has been found to
be a predictor of physical performance. At the same time athletes can
increase their stores of glycogen by regularly eating high-carbohydrate
foods.
11) Regular physical activity can improve muscle strength and boost
endurance. Exercise delivers oxygen and nutrients to tissues and helps
cardiovascular system work more efficiently. Regular physical activity
can help prevent heart disease, stroke by strengthening the heart muscle,
improving blood flow, lowering blood pressure, raising HDL levels,
lowering LDL cholesterol levels, can help insulin more effectively lower
blood sugar level hence control diabetes.
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Factors Affecting
Physical Performance UNIT 11 PHYSIQUE, NUTRITION AND
PERFORMANCE*
Contents
11.0 Introduction
11.1 Body Physique
11.2 Body Composition
11.3 Nutrition
11.4 Relation between Body Physique and Composition with Performance
11.5 Role of Nutrition in Performance
11.6 Summary
11.7 References
11.8 Hints/Answers to Check Your Progress
LEARNING OBJECTIVES
After going through this unit, you will:
know the concept of body physique and body composition;
realise about the role of human physique and body composition in sports/
activity performance;
know various aspects of nutrition including its importance during
exercise; and
have reasonable knowledge about the relationship between diet and
performance.
11.0 INTRODUCTION
In present day sports, performance demands are continually increasing. It is
crucial to note here that sports performance of athletes is highly regulated by
their age, stature, weight and body structure. Body composition and body
physique play crucial role in sports and activities by directly influencing the
biomechanics of movement and performance. It is obvious to have
differences in body size, body proportion, height and weight among different
people.
Individuals of same age group vary in body size and shape; those of same
height differ in their body weight; while others with similar weight differ on
their relative proportion of muscle, fat and bone mass. However, the
demand for body size, structure and composition vary markedly for sports
and activities. Body size and composition could enhance or limit
performance in sport events or any other form of activity.
*
Contributor: Dr. Meenal Dhall, Assistant Professor, Department of Anthropology,
184 University of Delhi, Delhi.
It could be elucidated that an individual‟s morphological profile provides a Physique, Nutrition
and Performance
baseline to plan and monitor their performance.
Body physique that refers to the shape and size of the body of being has a
critical role to play in attaining better performance. Human physique differs
according to the requirement for a specific sport or activity or an unsuitable
body may rather become a barrier in enhancing performance. As for example,
specific athletic demands for a different body type, body composition along
with an exact range of height and weight for maximum performance. Human
physique is under constant influence of fat mass and fat-free mass ratio, apart
from environmental and genetic factors. Classification of body physique
termed as somatotyping put forth by various scholars and researchers like
Hippocrates, Kretschmer, Viola, Sheldon, Parnell to the much recent and
widely accepted one proposed by Heath and Carter have helped
comprehending the concept and its role much better in day-to-day activities.
Somatotyping makes use of adiposity, musculo-skeletal robustness and
linearity outlook of a physique rather than for just considering simple linear
anthropometric measurements. It is one of the best biological identification
tags of an individual. Somatotype of an individual is presented as a combined
rating of each of these components, where one of the components being
dominant is described to be as the somatotype of the person in terms of that
particular component. 185
Factors Affecting Check Your Progress 1
Physical Performance
1) Elaborate the benefits of somatotyping.
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Much later, at the beginning of 12th century, one of the earliest researchers in
this field, a German psychiatrist named Kretschmer classified human
physique into three categories as asthenic or thin type; athletic or muscular
type; and the final as pyknic or fatty type. Further, Viola, an Italian
researcher, also in the12th century developed a method to categorise humans
into four types as Longitype, with long limbs; Brachitype, with broad limbs,
Normotype, having limbs within normal range and the Mixe type, with mixed
characteristics. Sheldon and his associates, in 1940, devised a method to
analyze and quantify human body type to which they referred it to as
somatotyping, for which they used photoscopic way to identify different
physiques. This technique used a 7-scale method for categorising the body
physique as Endomorphs, those more with fatty content in them; Mesomorphs,
more with muscle content in them; and Ectomorphs, as those who lack both
muscle and fat content in them.
Later in 1967, Heath and Carter modified this method of Sheldon‟s into
a more objective method of somatotyping employing anthropometric
measurements. According to them “a somatotype is a description of the
present morphological conformation. It is expressed in a numeral rating
consisting of three sequential numerals always recorded in the same manner.
Each numeral represents the evaluation of the three primary components of
physique which describe individual variations in human morphology and
composition”. As a means for assessing body shape and composition,
independent of size, somatotyping is applied to the description of groups of
186 outstanding athletes. Somatotyping began to be practiced among the Olympic
athletes in 1951 by Cureton. Somatotype studies were done by Tanner (1964) Physique, Nutrition
and Performance
at the Rome Olympics, Garay et al. (1974) carried out the largest study on the
athletes at the Mexico Olympics and Carter et al. studied athletes at the 1976
Montreal Olympics.
11.3 NUTRITION
It is the intake of food, in relation to the dietary demands of an organism
which is dealt under the scope of nutrition and nutrition-based studies and
researches. Good nutrition in an adequate amount or what is popularly known
as the „balanced diet‟ when combined with regular, adequate physical activity
forms one of the cornerstones of sound health. Basic understanding of
nutrition and its effects upon health, weight control and physical performance
is a matter of immense significance. Poor nutritional condition majorly
reduces immunity, increase susceptibility to diseases, lead to impaired
physical and mental development, and reduce productivity.
Carbohydrates furnish energy to the millions cells within the human body.
They are classified as monosaccharides, disaccharides, or polysaccharides.
The most common monosaccharide carbohydrate is glucose which is
oxidized and used directly by the body for energy, broken down by the
digestive system, converted into glycogen (a polysaccharide) and stored in
the muscle and liver for later use. However, if the storage capacity for
glycogen is exceeded in muscles and liver, the excess glucose is converted
into fat and stored in the fatty adipose tissue of the body. Therefore, if
a person is on a high carbohydrate and low fat diet, it is still possible for that
person to increase his/her fat level.
Fats have several major functions in the body, such as- (i) energy storage
which can be used as fuel as the body needs it, (ii) carrier for soluble
vitamins A, D, E and K throughout the body, (iii) providing soft cushion
against inside and outside shocks or blows to vital organs such as the heart,
lungs, kidneys, liver, spinal cord, etc., (iv) heat insulator to protect
body against cold weather and (v) retarding or depressing hunger pangs. Fat
molecule consists of carbon, oxygen and hydrogen. Fats contain lesser
oxygen and more carbon and hydrogen than carbohydrates, thus acting as
greater fuel provider but has a greater oxidation cost. Chemically, a fat
molecule is made up of fatty acids and glycerol. Fats are stored in the body in
the form of triglycerides.
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Proteins contain nitrogen in addition to carbon, oxygen and hydrogen. Physique, Nutrition
and Performance
Proteins are „building blocks‟ of tissue, so every cell in the body needs
protein. They furnish the basic material for muscular contraction. Proteins are
made up of nitrogenous compounds called amino acids which are of 20
different types, of which 8 are essential and are not synthesized within body.
The essential amino acids are obtained directly from diet are: isoleucine,
leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Vitamins are organic substances that are essential for human life. Living cell
cannot manufacture vitamins, so they are to be provided either in diet or
through supplements. They are generally classified as water soluble and fat
soluble. Fat soluble vitamins are composed of carbon, hydrogen and oxygen,
whereas water soluble vitamins contain nitrogen, cobalt and sulphur in
addition to carbon, hydrogen and oxygen. Fat soluble vitamins can be stored
in body whereas water soluble vitamins could not be stored in body.
Water makes up 40%-60% of the total body weight but it is not classified as
an energy nutrient. Water not only provides the medium for all chemical
processes to take place in but it also assists in forming blood plasma,
digestion of foods, glandular secretion and in waste elimination.
Adequate intake of liquids before, during and after exercise is crucial for
optimal health and performance as dehydration decreases exercise
performance. That is why athletes are advised to drink enough fluid to
balance the fluid losses. They should consume 400 to 600 ml (14 to 22 oz) of
fluid two hours before exercise and another 150 to 350 ml (6 to 12 oz) of
fluid contents should be taken in every 15 to 20 minutes while doing the
exercise depending up on its tolerance (i.e. frequency, intensity and duration
of the exercise). Once an exercise gets over, it highly advisable for an athlete
to drink adequate quantity of fluids to replace exhausted mineral and
electrolytes with sweat losses occurred while exercising. At least 450 to 675
ml (16 to 24 oz) of fluid intake is again suggestible for every pound (0.5 kg)
of body weight to replenish as it gets lost during exercise through
perspiration. Meal/snack provided before exercise should consist of sufficient
amounts of fluid for maintaining hydration levels, optimally. Such items
should be relatively low in fat and fiber as then it enables gastric emptying
and reduced gastro-intestinal distresses. Rather the diet should be relatively
carbohydrate rich enough to promote proper maintenance of glucose
concentration in bloodstream. In addition to this, the diet requires being
moderately rich in proteins and composed of foods familiar and well tolerated
by the athlete‟s body and digestive tract.
In nutrient consumption the primary goal during exercise is to maintain the
blood glucose levels by replenishing fluid and essential-mineral losses and
further supply sufficient carbohydrates (approximately 30 to 60 g per h) to
190 the active ends and muscles in body. All of these guidelines about the
nutritional know-how are important, especially for endurance events that may Physique, Nutrition
and Performance
generally last for longer than an hour. Following these nutritional cautions is
even more vital when the athlete could not consume adequate food or fluid
before starting with their exercise. It is instrumental to abide by these
guidelines when the athlete is exercising in an extremely distressing
environment (that could be heat, cold or altitude). Major dietary goal, after
exercise, is to keep offering sufficient dynamism from the carbohydrates
count for ensuring rapid recovery and regain of muscular glycogen.
Carbohydrate intake of 1.5 g/kg of body weight during the first 30 minutes is
much-needed when the athlete is glycogen-depleted after an exercise and
then again after every 2 hours for 4 to 6 hours is sufficient for replacing the
glycogen stores. Protein consumed during an exercise or after an exercise
generates amino acids for building and repairing tissues at different muscular
regions. Therefore soon after a strenuous competition or training session
athletes should willingly consume a mixed or what is generally known as the
„balanced‟ meal that must be supplying enough carbohydrates, protein and
fat.
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11.4 RELATION BETWEEN BODY PHYSIQUE
AND COMPOSITION WITH
PERFORMANCE
Athletes meant for a specific sport denote a unique body composition.
Athletic talent, accomplishments and propensity for a particular sport greatly
depend upon physical characteristics, proportionalities and body composition
that are instrumental to refine and to be worked upon. Sports persons and
athletes have a different physiology and health consequences associated with
their body composition compared to the non-athletic group. Body
composition acts as a predictor of athletic performance. Ratios of different
body dimensions with stature are extremely vital in sports as for they are
related to a person‟s physical ability to meet the biomechanical demands of a
particular sport or the playing position. Body weight and fat percentage, at
extreme levels, associates with declining/negative sports performance,
whereas, fat-free mass specifically muscle mass relates closely with highly
refined performance. Quality of an individual‟s movement and efficiency of
skills about its utilization is directly proportional to the level of performance.
It has been witnessed that shorter body frame helps athletes to excel in the
field of gymnastics, weight-lifting class in boxing. China, Korea and Japan
have produced more sports persons in the field of gymnastics as shorter
height is more favorable in gymnastics. In the field of throwing events and
heavy weight class in boxing bulky musculature helps the sports person in
bringing laurels. Europeans have proved their sports acumen in volleyball,
basketball, swimming, long jump, shot-put; credited to their taller height.
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Physical Performance
11.5 ROLE OF NUTRITION IN PERFORMANCE
High physical activity based performances are feasible only with the
procurement of considerable amount of energy and essential macronutrients,
in advance. Here carbohydrate based energy and protein intake demands
specially must be addressed wisely to uphold the standard body weight,
replenish the depleted glycogen reserves stored in body and offer ample of
proteins for the maintenance and restoration of used and worn-out tissues and
muscles. Intake of fatty contents monitored carefully, has to be plenty enough
to endow the body with all the essential fatty acids and fat soluble vitamins,
crucial for upholding sufficient stock of energy for maintenance of weight.
So, overall diets given to athletes should provide them with moderate
amounts of energy from fat, i.e. up to 20% to 25% of energy. Body weight
and composition though tend to affect performance during exercise but that
should not be considered as the only criterion for gauging performance in
sports; hence daily weighing should be avoided.
Having sufficient energy and fluid content before an exercise, during its
achievement and after its completion has crucial role to play in maintaining
the well-being and enhancing performance of player. This ensures retaining
normal blood glucose concentrations during exercise, which thus maximises
exercise performance and improves recovery time from the mechanically
stressful event. Athletes should be taken care for being well hydrated before
beginning with the exercise. To balance the fluid losses they must drink
adequate amount of fluid during and after exercise. During exercise muscles
must be provided with required amount of fuel, blood glucose and thirst
mechanism needs to be maintained so as to decrease risk of dehydration or
hyponatremia. Sport drinks containing carbohydrates and electrolytes can be
consumed for this. Athletes do not need any further vitamin and mineral
supplementation if an adequate amount of energy, to keep up with an
appropriate body weight, is consumed from various sources and foods.
However, additional supplements may be needed by those specifically
restricting their energy intake by employing severe weight loss practices and
also the ones looking at eliminating one or more food groups completely
from their diet. Moreover those consuming foods high on carbohydrates but
lower micronutrient density would specially need to rely upon additional
supplementation, for sure.
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11.6 SUMMARY
There are various factors which affect performance in sports and games-
physique, training, skill, age, motivation, etc. physique is the most fundamental
of all the factors. The physique of an individual can be evaluated from body
dimensions, proportions, components and by somatotyping. To excel in a
physically competitive sport, the player must possess dimensions of body
characteristics which suit in his/her sport. It is because of this reason; the
kinanthropometric or physical characteristics are known to be of fundamental
importance for individual development to achieve high level performance in
sports. Physical activity, athletic performance and recovery from exercise
relating stress can be improved upon by optimum nutritional intakes. As part
of nutritional conditioning, suitable selection of foodstuffs and liquids,
timings of their intake and supplement nutrition choices is crucial for
achieving optimal health and exercise performance.s
11.7 REFERENCES
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American Dietetic Association. (1992). Handbook of clinical dietetics. Yale
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Bell, W. & Rhodes, G. (1975). The morphological characteristics of the Physique, Nutrition
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Brechue, W. F., & Abe, T. (2002). The role of FFM accumulation and
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Carter, J.L., Carter, J.L., & Heath, B.H., (1990). Somatotyping: Development
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estimates from multicomponent models using BIA to determine body water.
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Garay, A. L., Levine, L., & Carter, J.E.I. (1974). Genetic and anthropological
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Grandjean, A.C., (1997). Diets of elite athletes: Has the discipline of sports
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Sodhi, H.S., & Sidhu, L.S. (1984). Physique and selection of sportsmen: A
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4) Extra fat increases the demand of energy needed for running without
giving any extra energy in return. Lean body mass, on the other hand,
acts as a better predictor of performance than fat mass in strength events.
Excess of body fat has harmful effects on the performance in most of the
sports whereas, fat free body mass, specifically muscle mass, and is
generally related with highly refined performance.
5) Nutrition is vital to maintain the optimal lean tissue mass, immune and
reproductive functions; and desired athletic performance.
6) Water
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Factors Affecting
Physical Performance
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