Some people seem to be born with natural athletic ability, excelling in sports from a young age with little effort. Others have to work extremely hard to reach high levels of athletic performance. So which is it – is athleticism something you’re born with, or is it developed through training and practice? Let’s examine the evidence.
What is athleticism?
Athleticism refers to physical abilities and attributes that allow someone to be strong, fast, agile, and have good motor coordination. This includes:
- Speed
- Power
- Agility
- Balance
- Coordination
- Reaction time
Highly athletic people tend to excel in sports and physical activities. But is their natural talent entirely genetically programmed at birth, or can it be developed through training?
Evidence that athleticism is born
There are several lines of evidence suggesting athleticism is partly influenced by genetics and innate biology:
- Physical attributes like height, muscle fiber type, and lung capacity have genetic links and vary between individuals.
- Coordination and motor skills emerge early in childhood, before extensive training.
- Studies on twins suggest up to 66% heritability for traits like VO2 max.
- Athletes are overrepresented among the children of other athletes.
Genetic variations related to athletic performance have been identified in genes such as ACTN3, ACE, and HIF1A. However, no single “sports gene” has been found – rather, there are likely hundreds of gene variants that each make small contributions. The interactions of these genes with environment and training determine an individual’s overall athletic potential.
Evidence that athleticism can be developed
While genetics provide a baseline starting point, there is also extensive evidence that athleticism can be enhanced through deliberate practice and training:
- People can improve speed, strength, and endurance even later in life by training.
- Athletes achieve higher levels of performance as they gain experience and training.
- Skill development requires hours of purposeful practice to create neurologic adaptations.
- Factors like nutrition, coaching, equipment can facilitate athletic development.
Even world-class athletes rely on rigorous training to reach elite levels of performance. And while not everyone can become an Olympic athlete, almost anyone can enhance their general athleticism and fitness through practice.
Critical periods for athletic development
There appear to be certain critical developmental periods where athletic training is particularly impactful:
- Early childhood (2-5 years old) for fundamental motor patterns.
- Childhood (6-10 years old) for neuromuscular coordination.
- Puberty for power and strength in response to growth hormones.
- Early adulthood (18-25 years old) for peak performance.
Taking advantage of these critical periods with appropriate training appears to have long-lasting benefits for athleticism. However, the plasticity of the human body remains high throughout life.
How genetics interact with training
Genetics and training both play important and interacting roles in shaping athleticism:
- Genetics may establish a range of potential ability, while training determines how much of that potential is fulfilled.
- Some genetic variations make individuals more responsive to certain types of training.
- Environmental factors like nutrition and socioeconomics impact access to training.
- Psychology and motivational factors affect how training effort is sustained.
In most cases, both intrinsic biological capacities and dedicated training are required to produce elite athletic performance.
Highly influential athletic genes
While hundreds of genes likely contribute, some of the most influential genetic variations linked to athletic performance include:
ACTN3
This gene codes for a protein expressed in fast-twitch muscle fibers, which are used heavily in power and sprint sports. Variations in ACTN3 may predispose individuals towards sprint/power or endurance activities.
ACE
The ACE gene regulates blood pressure and muscle growth. Variations are associated with strength and power-oriented athleticism.
BDKRB2
This gene influences blood vessel dilation and delivery of oxygen to muscles. Certain variants boost endurance athleticism.
IGF1
IGF1 regulates growth and development, with implications for strength and muscle mass. It shows variations between different athlete groups.
PPARA
PPARA is involved in metabolism and use of fat for energy. Variants optimize body composition in endurance sports.
Identifying associations between athletic genes and their functions provides biological insights, but a complex interplay between genetics and training determines real-world outcomes.
The 10,000 hour rule
The “10,000 hour rule” refers to the idea that it takes roughly 10,000 hours of deliberate practice to master a skill and achieve expert level performance. This concept suggests nurture trumps nature when it comes to developing elite athleticism.
Key points about the 10,000 hour rule:
- Originated in a study on violin students
- Found the best students had practiced for ~10,000 hours by age 20
- Deliberate, goal-oriented practice different than just playing around
- Applied later in sports – e.g. early specialization in one sport
- Controversial and may oversimplify the complex basis of expertise
Genetics may provide an initial advantage, but thousands of hours of purposeful training still seem essential to becoming a world-class athlete in most sports. The quality and type of practice also matter – not just quantity of hours.
Table: Estimated practice hours required to reach elite levels in various sports
| Sport | Hours to Elite Level |
|---|---|
| Figure skating | 10,000 hours |
| Gymnastics | 10,000 hours |
| Wrestling | 10,000 hours |
| Hockey | 10,000 hours |
| Football | 10,000 hours |
| Basketball | 10,000 hours |
Biological changes from athletic training
In addition to skill development, athletic training can induce biological adaptations at cellular and systemic levels:
- Muscular: Increased muscle mass, strength, power
- Cardiovascular: Enhanced VO2 max, stroke volume, capillary density
- Metabolic: Improved use of fat for fuel, glycolytic enzymes
- Neural: Increased coordination, proprioception, reaction time
- Skeletal: Improved bone mineral density
- Hormonal: Changes in growth hormone, testosterone, cortisol
The degree of adaptation depends on genetics, but most biological systems can be optimized to some degree through targeted training programs.
Optimal athletic development strategies
To develop athleticism most effectively, a combination of innate biology and targeted training is ideal:
- Test genetics for variations linked to power, endurance, etc.
- Start sport-specific training during developmental prime times.
- Undertake periodized and progressive strength/conditioning programs.
- Practice skills with focused intensity for over 10,000 hours.
- Taper training before peak performances.
- Prevent overtraining and allow adequate recovery.
- Use technology like video analysis and force plates.
- Employ coaches to provide expert guidance.
While genetics provide a foundation, dedicated training tailored to the individual optimizes athletic potential.
Role of technology and innovation
Technology and innovation provide new tools to enhance athletic performance:
- Wearable devices track biometrics like heart rate, force, acceleration.
- High-tech equipment like underwater treadmills enhance training.
- Software analyzes techniques and movement patterns.
- Sports science provides insights on optimization.
- Nutritional supplements aid recovery and adaptation.
However, a strong scientific basis and ethical guidelines are necessary to ensure safe and fair application of technology for athletic development. Genetic tests in particular require careful oversight.
Ethical issues to consider
Pursuing athletic development raises some ethical issues:
- Pressure on young athletes to train intensely from very early ages.
- Overtraining and burnout from excessive focus on a single sport.
- Genetic testing used unethically or without proper counseling.
- Use of controversial technology like gene editing or enhancement drugs.
- Exploitation and questionable parenting practices.
- Emphasis on elite performance over general health and wellbeing.
Athletic development should consider both human rights and the overall welfare of individuals – not just maximum performance gains.
Conclusion
Based on the evidence, it appears athletic potential stems from a complex interplay between biological capacities and dedicated training. Genetics provide a baseline but an ideal athletic development program should consist of:
- Leveraging inherent strengths while minimizing weaknesses.
- Starting sport-specific training during key developmental windows.
- Undertaking thousands of hours of purposeful practice.
- Employing technology and expertise to optimize training.
- Setting an ethical framework focused on athlete welfare.
If individuals possess fundamental genetic gifts but also apply long-term commitment and smart training, they can maximize their athletic potential. But a strong “nature” starting point needs to be coupled with the right “nurture” approach to reach elite levels of athleticism.
