Basic Principles For Improving Sports Performance

KEY POINTS

1. For most sports, the top competitor is generally the one who can appropriately sustain the greatest power output to overcome resistance or drag.

2. It is not sufficient for championship performance to simply have the ability to produce great power. The champion must be able to sustain power output in an efficient and skillful manner for the duration of the competition.

3. During maximal exercise lasting a few seconds, the anaerobic breakdown of phosphocreatine and glycogen in muscles can provide energy at rates many times greater than can be supplied by the aerobic breakdown of carbohydrate and fat. However, this high rate of anaerobic energy production cannot be sustained for more than about 20 seconds.

4. For exercise lasting more than a few minutes, an athlete who has a high lactate threshold, that is, one who can produce a large amount of energy aerobically without a major accumulation of lactic acid in the blood, will be better able to sustain a higher rate of energy expenditure than will a competitor who has a lower lactate threshold.

5. A high level of mechanical efficiency, which is the ratio of the mechanical power output to the total energy expended to produce that power, is vital if an athlete is to make the most of his or her sustainable rate of energy expenditure. Mechanical efficiency depends upon the extent to which the athlete can recruit slow-twitch muscle fibers, which are more efficient at converting chemical energy into muscle contraction than are fast-twitch fibers.

6. Neuromuscular skill is also critical to mechanical efficiency because the more skillful athlete will activate only those muscle fibers required to produce the appropriate movements. Extraneous muscle contractions require more energy expenditure but do not contribute to effective power output.

-Gatorade Sports Science Institute