CHAPTER 2:
BODY COMPOSITION IN SWIMMERS
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BODY COMPOSITION AND SWIMMING PERFORMANCE
Exercise Assessment and Prescription for Swim Coaches
When it comes to swimming, body composition plays a critical role in influencing performance, efficiency, and energy expenditure. Although it’s not a primary focus in the Core Certification modules, all major swimming organizations recognize the impact of body composition on high-level swimming success. Understanding these factors can help coaches fine-tune training programs and guide their athletes toward peak performance.
Why Body Composition Matters in Swimming
Why Body Composition Matters in Swimming
Swimming is unique compared to other sports because an athlete’s mass and body build directly affect their interaction with the water. Two key factors come into play:
Drag: The body’s shape and buoyancy determine how much resistance the swimmer experiences.
Force Generation: Lean muscle mass contributes to propulsion, which is vital for competitive performance.
In swimming, even small differences in body composition can influence energy efficiency and speed in the water, making it an essential consideration for both coaches and athletes.
Fat Distribution
Fat Distribution
The distribution of fat across the body also influences performance.
Women: tend to store fat in the lower body, particularly the legs. This can be advantageous, as buoyant legs help maintain a streamlined position in the water, improving efficiency.
Men typically store fat around the abdomen. This can shift the body’s center of mass, leading to “sinky legs” that require more effort to keep aligned with the rest of the body.
Understanding these differences allows coaches to identify strengths and weaknesses in buoyancy and drag based on individual swimmers’ body types.
Streamline graphic from the book Swimming Fastest by Ernie W. Maglischo
Practical Application for Swim Coaches
For coaches, integrating body composition considerations into training can be a game-changer. Here are some ways to apply this knowledge:
1. Assess Body Composition:
1. Assess Body Composition:
Use tools like skin-fold measurements, bioelectrical impedance, or DEXA scans to monitor body fat percentage and lean muscle mass.
Track changes over time to ensure athletes are maintaining an optimal balance for their performance needs.
2. Train for Buoyancy and Drag:
2. Train for Buoyancy and Drag:
For swimmers with sinky legs, emphasize core strength and kick efficiency drills to improve body alignment.
For swimmers with higher drag, work on optimizing stroke technique and streamlining to minimize resistance.
3. Individualize Nutrition Plans:
3. Individualize Nutrition Plans:
Collaborate with a sports nutritionist to ensure swimmers meet their energy and macronutrient needs while optimizing lean muscle mass and minimizing excess body fat.
4. Consider Event-Specific Goals:
4. Consider Event-Specific Goals:
Sprint swimmers may benefit from increased lean muscle mass to maximize force generation.
Distance swimmers should focus on maintaining a balance between strength, endurance, and efficiency to conserve energy over longer races.
By understanding the relationship between body composition and swimming performance, coaches can better tailor training and provide targeted feedback to their athletes. Addressing these factors ensures swimmers achieve optimal balance, efficiency, and power in the water—key components for competitive success.
Sources
American College of Sports Medicine (ACSM). (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
American College of Sports MedicineUSA Swimming. (n.d.). American Development Model. Retrieved from
USA SwimmingArellano, R., & Toussaint, H. M. (2019). Biomechanics and Medicine in Swimming: Swimming Performance. In Handbook of Sports Medicine and Science: Swimming (pp. 3-18). Wiley-Blackwell.
Burke, L. M., & Deakin, V. (2015). Clinical Sports Nutrition (5th ed.). McGraw-Hill Education.
Cook, G. (2010). Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies. On Target Publications.
Maglischo, E. W. (2003). Swimming Fastest. Human Kinetics.
Please note that some of these sources may require access through academic institutions or purchase for full content.
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