TRAINING IN SPORTS

CBSE Class 12 Physical Education UNIT - 10

Topics of Unit : 10

 Strength—Definition, Types and Methods of Improving Strength—Isometric,

Isotonic and isokinetic.
 Endurance—Definition, Types and Methods of Develop Endurance—
Continuous
 Training, Interval Training and Fartlek Training.
 Speed—Definition, Types and Methods of Develop Speed—Acceleration Run
and Pace Run.
 Flexibility—Definition, Types and Methods to Improve Flexibility.
 Coordinative Abilities—Definition and Types.

10.1 Strength , its types and method of development :

Strength is the ability to overcome resistance or to act against resistance.

a) Maximum Strength:- It is the ability to overcome or to act against resistance. It is

the
maximum force which is applied by the muscles to perform any certain activity. For
developing maximum strength intensity is high and repetitions are less.
b) Explosive Strength: It is a combination of strength and speed abilities. It is the
ability to
overcome resistance with high speed. For developing explosive strength, intensity is
sub
maximum and repetitions are performed as fast as possible.

c) Strength Endurance: It is the ability to overcome resistance or to act against

resistance
under conditions of fatigue.

Method of development
1. ISOMETRIC EXERCISE :
Isometric exercises are those exercises, which are not visible. In fact there are no
direct
movements, hence they can‘t be observed. In these exercises, work is performed but is
not
seen directly. In these exercises, a group of muscles carry out tension against the other
group
of muscles. For example, pushing against a sturdy wall.

2. ISOTONIC EXERCISE :
The literal meaning of the word isotonic is constant tension i.e., iso means constant
ant tonic
means tension. In this exercise the length of muscles changes (shortens or lengthens)
during
action along with tension in them. Isotonic exercise is a form of active exercise in
which
muscles contract and cause movement. There is no significant change in resistance
throughout the movement, so the force of contraction remains constant. Such exercise
greatly enhances joint mobility and helps improve muscle strength and tone.

3. ISOKINETIC EXERCISE :
These exercise are performed on specially designed machines.These exercies are
developed
by Perrine in 1968. In these exercise, contraction of muscles applies maximum force
only at a
particular angle of its range of movement, wheras, in isokinetic exercise contraction of
force
throughout the complete range of movement. These exercie involve a specific type of
muscle
contraction which is not involved in games and sports like rowing and swimming.

10.2 Speed, its types and method of development :

Speed is the rate of motion, or the rate of change of position. It is expressed as

distance
moved per unit of time. Speed is measured in the same physical units of measurement
as
velocity. Speed is defined as the ability of an individual to perform similar movements
consecutively at Fastest rate, e.g., short distance races like 100 metres and 200 metres.
Speed
as the capacity of an individual to perform successive movement of the same pattern
at a fast
rate.

Types of Speed:

1) Movement speed: It is the ability to do a movement in minimum time. It depends

upon
technique, explosive strength, flexibility and coordinative abilities.

2) Locomotor ability: It is the ability to maintain maximum speed for a maximum

time or
distance. Events like 100mt, 200 mt, 400mt requires this ability.

3) Speed Endurance: Speed endurance is the ability to perform movements with high
speed
under conditions of fatigue. This depends upon technique, local muscular endurance
and
lactic acid tolerance ability.

Methods for improving speed :

1) Acceleration runs- It is the ability to increase speed from jogging to running and
finally
sprinting. It depends on explosive strength, frequency of movement & technique. To
attain
maximum speed from a stationary position this is practised after learning proper
technique.

2) pace run or races- A competitive pace race is a timed race in which the objective is
not to
finish in the least time, but to finish within the prescribed time and in the best physical
condition. In some races, the prescribed time is very narrowly defined and the winner
is the
competitor who finishes closest to the prescribed time. Complete recovery is ensured
between two repetitions. This means to running the whole distance of a race at a
constant
speed. In this the athlete runs the race with uniform speed.

10.3 Flexibility, its types and method of development :

Flexibility is the range of movement of the joints of a sports person.

Following are the stretching ways for flexibility development:

Active stretching is where you are taking the muscle beyond its normal range of
motion
with assistance (PNF or with the help of a partner)
Passive stretching allows the muscles and tendons to stretch naturally without the use
of
additional forces acting on the muscle/tendon. The flexibility gains are not as great
with
passive stretching as it is with active stretching.

1. Static stretching is a technique where the muscle is slowly stretched and then held
in
the stretched position for several seconds. This type of stretching allows the muscle to
be
relaxed so that a greater length can be achieved. It is the most frequently.

2. Dynamic stretching is a technique that many athletes should be accustomed to. This
type
of stretching can be in the form of leg swing walks or carioca just to name a few. This
is a
great way for teens to work on their flexibility in a fun way. It allows them to be
active and it
can be done with groups and teas. This type of stretching goes for more than two
seconds
and is done without stopping the movement.

3. Ballistic stretching is a type of stretching, but it is not recommended for improving

flexibility. This type of stretching could lead to muscle soreness and injury because it
is
possible that this technique could cause small tears in soft tissue due to the bouncing
movements that force the muscle to lengthen. Ballistic stretching due to the bouncing,
could
stretch ligaments too far if the movement is not controlled.

10.4 Endurance its types and method of development :

Endurance- Endurance (also called Stamina, or Durability) is the ability of an

organism to
exert itself and remain active for a long period of time, as well as its ability to resist,
withstand, recover from, and have immunity to wounds, or fatigue. In humans, it is
usually
used in aerobic or anaerobic exercise.
Endurance training which is designed to
improve stamina, endurance, and overall performance. Athletes use it while they
prepare for
both long and short events. People who are not athletes may utilize endurance training
as a
method to get fit. It is the ability to withstand fatigue.

Types of Endurance:

1. Basic Endurance: Basis endurance is the ability to perform movements in which

large
number of body muscles are involved and the activity is performed at slow pace for
long
duration such as jogging, walking, slow running and swimming.

2. Speed Endurance: It is the ability to resist fatigue in activities lasting up to 45

seconds. The
event of 400 mts sprint is the most suitable example of speed endurance. This is
mainly
dependent upon the power and capacity of energy production.

3. General Endurance: It is the ability to resist fatigue satisfactorily cause by different

types
of activities. Activities may be aerobic or anaerobic in nature. These activities may be
low or
high intensity but for longer duration.
Various methods to develop Endurance ability :

a) Continuous method- The load administered for a prolonged period of time. As the
loads
are continued for a long time the intensity of running is low. It may be slow
continuous, fast
continuous and varied pace method.

b) Interval type of training involves repeated efforts at are relatively faster pace,
separated
by measured intervals of incomplete recovery. It is based on the principle of effort &
recovery. It can be classified into short time interval, middle time interval and long
time
interval.

c) Fartlek training- Fartlek, developed in the 1930s which means "speed play" in
Swedish, is
a training method that blends continuous training with interval training. The variable
intensity and continuous nature of the exercise places stress on both the aerobic and
anaerobic systems .Intensity and speed can be varied whenever the athlete wishes.
Fartlek training allows the athlete to run freely over varying distances and at varying
speeds. Fartlek
allows the athlete to run at varying intensity levels over distances of their choice. This
type of
training stresses both the aerobic and anaerobic energy pathways.
1. Warm up with a steady jog for approximately 7-10 minutes,
2. High intensity sprint, for aproximately 60-75 seconds,
3. Light Jog for approximately 130-150 seconds,
4. Cool down with a steady jog for 7-10 minutes,
5. Run hill or stairs,
6. Vertical jump from crouch position, 15-20 times,
7. Push-ups,
8. Sit-ups,
9. Lunges

10.5 Coordinative abilities and its types :

Coordination is the ability to repeatedly execute a sequence of movements smoothly

and
accurately. This may involve the senses, muscular contractions and joint movements.
Everything that we participate in requires the ability to coordinate our limbs to
achieve a
successful outcome – from walking to the more complex movements of athletic events
like
the pole vault.
Basic coordination abilities:

1. Adaptive ability enables modifications of motor activity on the basis of comparison

or
anticipation of new or changing conditions during performing motor activity.

2. Balance ability is understood as an ability to keep body or its parts in a relatively

stable
position.

3.Combinatory ability is understood as an ability to simultaneously put partial

movements
together into more complex movement structures.

4. Orientation ability is an ability to realize position of the body or its parts in space
and time.

5. Rhythm ability enables to grasp and meteorically express rhythm which is

externally
determined or contained in the motor activity it self.

Circuit training
In this training method in which certain exercise of various kind are performed with or
without apparatus with given dosage. It was developed by ―Adamson and Morgon‖
in 1957.
This is considered for the development of ―strength & Endurance. Circuit training
method is
a scientific method which is based on over coming various exercises at once. It is
meant for
to develop strength &endurance. It is an off-season training method. It is a form of
body
conditioning or resistance training using high-intensity aerobics. It targets strength
building
and muscular endurance. An exercise "circuit" is one completion of all prescribed
exercises
in the program. When one circuit is complete, one begins the first exercise again for
the next
circuit.
Benefits of circuit training.
1) It is easy and interesting method.
2) It requires short duration
3) It can be performed indoor and as well as outdoor
4) It involves the all organs of body
5) It can be easily supervised by the coach.
6)It provides an interesting atmosphere.