Training Methods
Training Methods
Training Methods
other tra.mmg ount of recovery between .. Fast Continuous Training Method The I
interval and tbe am · . (n) work out 1·s performed. with faster pace or the
repetitions. .. f short duration at high intensity . workout is faster. It is ped~ormed for a durati
P';~:: :Oe!;f:;;::coovery, are ~uita~le for the
:provement of anaerobic capacity. It s usually
15 to 3 o minutes, or the 1stance c~vered is S
kilometres.
. . . u: • ble Continuous Training 'Method
(m) ,-aria . . f .c: .
applied in high performance sports. . . . ,
are me th o d is the . o-C.1ast and
combmat1on d
slow
Advantages The advantages of repetlt10n method
continuous . methods. It
. 1s peuonne for .
d. 30 1111
(i) This method of training h~lps ~n the development
to 1 hour dmation. Distance covere 1s IO to
of neuro-muscular coordmation. ·
kilometres.
(ii) . It improves speed and speed endurance. In fact,
for endurance athletes require speed for the start Purpose It is the most common type ef tr~ining
and final phases of the competition as well as for for maintaining general health and well bemg.
the intermediate phase. Advantages The advantages of continuous tra' ·
(iii) It also helps in the improvement of speed ability, method are
maximum strength, explosive power, phosphagen (i) It increases glycogen in muscles and liver.
stores and glycolytic processes.
(ii) It increases the efficiency of heart and lungs.
Procedure In repetition method, an activity is
performed with pauses or intervals of complete (iii) It is the best exercise for reducing the extra
recovery. the body.
It is one of the old methods in which a playeF Procedure Always find a safe place ·to practice.
performs running or activity for a long period without clothing and complete the exercise under a coac
having any rest, break or pause in between. · duration of exercise should not be less than 30 ·
Continuo~.s training is when low to mid intensity and may last up to two hours or even more. The
exercises are performed for more than 20 minutes involved in it are running, wallcing, cycling, etc.
without resting intervals. Generally, this type of
training is used to prepare the body for sustained sports
3..Fartlek Training Method
such as marathons and triathlons bwt can also fue The wond 'fartlek' is a Swedish word which m
effective fo:
more c~sual athlete;. J,t a)lows the body to play. T!mis m.eth:od was first mtroduced by Gos
work from its aerobic energy stores to imprnv.e overall
farHek trainling i~ a type of exercise that is don
fi~e~s a?d endurance. Chief benefits of continuous
wh~re the person significantly changes the pace
~min~ mclud~ fat burning, muscle building and .
increasmg maximum aerobic potential. . :ht•h the person is running. It is continuo~ el
her~ short and fast sprints are alternated with
;xer~ise_ modes noted 8s suitable for continuous sfo>w J0gging . . ,. ·
ruam~ng mclu~e indoor and outdoor cyclin .o . [P ·.
!1D1~g, walking, rowing, stair climb. ~• J gg1ng, ~rpose P~oses of fartlek training method :11
chmbmg, nordic skiing ell. t. 1 .I~g, sim1d ated .
riding, aerobic dancing, b Ip ~ca tirauung, aerobic ~i) .This is am. effective method for the dev
in•line skating, Fape slti ~nc st~p ae~obics, hiking, · enchrrance and speed. In this method,
Water aeF00ics. . PPtng, sw1Illnling and . lilatura} resources and environment tb
Thus, a naturai t'ack is utilised for
· at·
______ _ _ _r~ .11)
Training Method s _ _ _ _ __;__ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
e.
(~) It decreases
------------------------
__,..,
- - - - - - --'I-.._,13)
,. ·,...,g Meth ods
·,.,,
l
(a) reduce injury. (ISC Specimen 2023) (a) Isometric exercise (b) Isokinetic exercise ..
(b) detetjorate the performance. (c) Isotonic exercise (d) Warming up exercise
(c) decrease familiarity. Ans (c) Isotonic exercise ,
(d) weaken athletes:
1O. Isotonic contraction, which means equal tension, is
115 (a) reduce injury. known as (ISC Specimen Semester I 2021) ·
3. Which one of the following is not a method to . (a) Eccentric contraction. (b) Static contraction.
improve flexibility? (ISC Specimen 2023) (c) Concentric contraction. (d) Dynamic contraction.
(a) Ballistic (b) Static Stretching Ans (d) Dynamic contraction · _
(c) PNF (d) Fartlek ·
t1. When an isotonic exercise. is performe d against
resistance, the load remains (ISC Specimen Semester I 2021)
4. What is the advantag e of Cooling Down? (a) constant ·· (b) variable
(ISC Specimen Semester I 2021) · (c) static (d) oscillating
(a) Abnormal blood circulation. · Ans (c) static
(b) Efficient work of the bodily system to work efficiently.
(c) Increases in level of Adrenaline in the blood. : 12. Which of the following is not an objective of the
sports training? (ISC Specimen Semester I 2021)
(d) Proper supply of blood and oxygen to muscles.
(a) Technique development ··
s (a) Abnormal blood circulatio n.
(b) Aerobic endurance training
5. Which of the following is not a compone nt of physical (c) Physical fitness
fitness? (ISC Specimen Semester 12021)
(d) Tactical development
(a) Agility . (b) Anaerobi c capacity
Ans (b) Aerobic enduranc e training _·
(c) Flexibility (d) Muscle compositi on
11s ( c) Flexibility
13. What is the rate of speed, at which physical activity is
performe d, known as? (ISC Specime~ Semester I ~021)
6. Which of the following is not a Weight Training ·(a) Work-load (b) Exercise volume
exercise? .(ISC Specimen Semester 12021) (d) Intensity ·
(c) Load stimulus .
(a) Shoulder press (b) Bench press
Ans (d) Intensity
(c) Running (d) Triceps press
Ans (c) Running · 14. Who develope d [nterval training method?
(ISC Specimen Semester I 202 J
7. Fartlek, which means 'speed play' is a variation of :,·· (a) Woldemar Gerschler and Dr Hans Reindell
·. _ 1
(a) Fast continuous method. rise Specimen Semester I 2021) Eb) pr Harre and Dr Martin ·
(b) Interval method. · · (c) Gosta Holmer
(c) Acceleration runs. · (~) Dr V Aaken .
(d) Circuit training. . · Ans (c) Gosta Holmer
Ans (a) Fast continuous metn~d.
C so1vea rupo_,.,. r-nJ::ilC~
Chapterw ise . IS .
1' 16 ..
'· . . ornetric
·· 15
on
.
·ng tee hn1·ques
. stresses"? Ans • ing method is also kno\Vti
Which tram la
Which of the follow1 f work and recovery ster 12021) 3.
1S. "prograw....
...,...,ed phase o (/SC Specimen Seme '? (fSt
h. d Play . tr i"ning It is also called 'sn..a ..
. . (b) Continuous met o F rtlek a - h · r~
(a) Interval tr~i~mg (d).Acceleration runs Ans a_ . involves varymg t e intensify Or
(c) Fartlek tra1~m_g tram~ng
running t 0 improve your fitness and
Interval trammg
Ans (a) 1 re of circuit training? 1) . tra m·fag is generally used for .
C·rcutt
· the centra co
1 . 1 1 .
16. What IS (/SC Specimen Se~ester I 202 . 4. .fi hanges m fitness eve . D1~.ft-
. specl IC C -,~·
(a) Exercise intensity (b) Exercise dens_1ty. .
(d) Exercise contmmty . ·t training is a form of body COndi .
(c) Exercise volu~e .
Ans Crrcut · h' h .
istance trai· ning usmg 1g -mtensity
(d) Exercise contmmty . res strength building and muscular
Ans . fit from warming exercise targets .'. 1 ti'
17 Players particularly bene . Semester 12021) • An exerc1·se circmt .1s one comp e on of"',' ,...
• (ISC Specimen
because d forthe 'bed exercise m the p:rogranune.
Prescn
. comp 1e te ' one begms e firrs t exercise
(a) the cardio-r~spiratory system gets rea y . th .
ensuing act10n. · , .. 1s • · · h 8
.- 1· t A specific crrcmt, owever !'.hi
(b) they gain a lot with little effo_rt.. . f new circu . . . '-""
. (c) running incorporates only a hm1ted range o ~vera1 exercises mvolvmg the· same InlJScJ . ,·
movements. . · . I
(d) this accelerates therr penpheral blood supp y. 5 Marks Questions
Ans (a) the cardio-respiratory systemgets ready for the
ensuing action. Write short not~ on the f~llowing. (ISC
1. (i) Isometric Exercise . · ('")
n pram s .
18 Circuit training method was developed by 021)
• · (ISC Specimen Semester I 2 Ans (a) Jsometric exercises are those ex~ci
(a) GD Sondhi and Mr Dorabji Tata not visible, Infact, there ar~ no drrect
(b) Dr DG Noehrem . hence they can't be observed. In these
(c) Mr Dorabji Tata work is performed but is not seen .
(d) RE Morgan and GT Adamson these exercises, a group of muscles
Ans (d) RE Morga~ and GT Adamson tension against the other group of m
19. .Which of the following is not a type of strength (ii) Sprain is a ligament injury. It may
·
training? (ISC Specimen Semester I 2021)
· · overstretchin g or tearing ~f ligaments.
(a) Maximum strength (b) Knock-out strength can cause sprain. Falling, twisting, or
(c) Explosive strength , (d) Strength endurance can force a point out of its nonnal po
Ans (b) Knock-out strength 2. Briefly expl~in interval training. Give any
. · ·, ~ advantages of this training. ·
20. Which of the following rules is not related to weight
training? (ISC Specimen Sem·e ster) 2021) A,ns interval training method was first inven
. (~) Concentrating on the ~uscles during exerci~ink ·tiie Swedish coach Gosta Holman in the 1
(b) Ma!ntaining a good rhythm during exercise. · Dr Woldennan Gershler also formalised 1
(c) Resting between the sets for 30 fo 60 seconds. structured system of ip.terval tr~ining ~
(d) Not wanning up and stretching before the work0uts. , ; . in !11~ 19J0 and again modified, by Rem d
Ans (d)_Not Wanning up and strefohing before the.workouts. training method is based upon effort an
~ ,;f •. . ·, Principl~.
Very Short Answer Questions ·
1 . .
During interval traini~g, ·recovery period
The
- 1s preparatory
knoWn session just
as · before the main actjvity the athlete after a speedy workout. Rec<>
··
. · · · · · .. · · · · · · · · · ·. (ISC Specimen 2023) period can be adjusted according to th0
Ans general preparatory •. ·. . the athlet~. .
2. An.············ ···· e~ercise is performed against a fi d Int~1;a1 training is ~ type of diso ·
tmmoveaMe (l)OJect.
©F · . Xe.
?"aUUng that involves a series of I
· llSC Spec11nen 2023) · ltltensity ex.ercise wnrkou: ·
;ning Methods ----:------=----~----------------------__.( , 7!)
TM high intensity periods ape typieaUy at or close t@ · Ans (ii) •~s@tonic' is derived from the Greek wo11<d
anaerobic exercise, while the recovery peri0ds 'i.sotonos', which means 'same tension'. These
involve activity of lower intensity. weFe <developed by De Lune (1954). Isotonic
purpose The main pmp0se of this meth0d is t@ exercises provide a powerful workout for
improve speed and cardiovascular fitness. beginners and professional athletes alike. Most
,Advantages Advantages of im.terval traim.ing m.ethod people perform isotonic exercises wi~hout
11ealising the technical term for the movement.
are
. Isotonic exercises are those exercises in whioh
(i) It is more beneficial for respiratory and
movements can be seen directly. In short, an
circulatory systems and they can be trained ibotih
isotonic exercise forces muscles to carry a static
at the same time.
weight throughout a range of motions. So
(ii) It gives a better result in a short time. Hr means ~asically, any form of weight traiming, with eitheF
an athlete achieves his peak performance in a . :fFee weights or machines, qualifies as isotonic.
short time. The common biceps curl, in which you lift a .
(iii) Suggestions can be given by a coach to the athlete · dl!lmbbeU to work the upper arm, is a classic
during the recovery phase 11egarding any fault. isotonic exercise. These exercises can be done
3. What are the conditioning exercises? Write any .two with or without apparatus.
advantages of conditioning exercises ' Tm.e various advantages of isotonic exercises are
. (ISC 2023)
• 'fhey develop dynamic strength , w'hiclil. is mostly
0ther Similar l?uestions required in games and sports. ·
Or How are conditioning exercises ~dvanta~eo~-~to ~n • These exercises develop strength and
individual? endurance, as both can be develope<il together.
Or Define conditioning exercises. Give their advantages.
• They bring about hypertrophy of muscles i.e.
s Conditioning follows the warm up and it provide muscles gain mass aiong witb thickness. ·
athletes the benefit .of exercise done during the time
of warm up. Warming up is a short-teliin activity 0 Additional Info· · ·
whereas conditioning involves a fong and Fegular Isotonic exercises are @f two types
training process. Being conditioned for any spoFts or • Concentric It is the upward movement @ faction in
games means ·greater enjoyment, more participation -which the flexor (anagomist~muscles sh@rten during
. action, whe~eas extensor (antagonist) muscles lengthen
· for improved and better performance. Conditim1ing
iFI size. For examples, bic:eps ewrli m~, liftililg dumbbells,
reduces the risk of inj ury, so that the players can throwing the ball, chim-wps, etc.
achieve their maximum p otential. • Eccentriic It is a type ef isotonic exercise in which the
Exercises Related to Conditioning . e~terasor muscles sh@rmen ira length, wher-eas flexor
The basic exercise related to conditiomumg are weight rrnusc:les length.en <during the actioA. For examples,
<d©wmwa rrd movement of hand, dips, push-ups, ete:;:.
training, interval training, circNit m-am in;g, farit~ek
training, aerobic exercises an~ cal~sth.ernic e:Kereises. (ii) Tih:e woFd 'Fartlek ' is a Swedish word which
Advantages of Conditioning . means 'speed pfay'. 'fhis method was first
The main advantages of conditioning aFe ioimioduceGI by Gosta Holmer.
(i) Avoids second wind. _F artlek Wabn~ng is a type of e* ercise· that is done
(ii) Improves neuro-musculaF coondima~i@m. · wkeli~ lhe 11>erson significantly changes the pace ~
.(iii) Storage capacity of gl~c@gem a~:d cFeatine ·m cveases. which ~he person. is running. It is continuous.
e~ercise where short and fast sprints are
(iv) There is less accuml!lfation of waste ~F@dl!lcts and
lactic acid. a]tem atecl with easy slow jogging.
The advantages O
.
f Fartlek training method are
d for aerobic and anaerobic fitness.
Th t
• It m~~eas f ssue by reducing the resistanc
nutntion to 1 . . e of
'
a muscle capillan es. . . .
• !t ishgo~t akes an athlete a better sprinter as
IS W Y 1 m • It enhance s c .
ooling efficienc y an<d reduces :inb•
II as a better long distance runner. . . ~1
, . or tension. ·
weth_ tra1'ning method no equipment is reqmred. •· ·ury during the actual training
• Hence,
In 1s '. • It prevents mJ
it can be organised w1'thou t any pi:oblem. .. . 0r
• It keeps the heart rate up, allowing an athlete to
competi tion. . , .
an athlete to bnng second Wind' Ill.ore
get good cardiovascu!ar e~durance. . . • . • It a11.OWsmeaning · 1ong d"1stance
that, ma race :i..
• It is not rigid but flexible m nature. It 1s easily read11Y,
. athlete who is out of b reath and t oo tired ·
to
'-
.
adaptable to the athlete. · .
contmue , suddenl y finds the stre1r1gth to press
5 What is meant by sports training? Explain the . . 0n
~
top pe1.10rmance
. with less exertion .
.
• importance of sports training in the field of games.
(ISC 2020, ISC 2016) O Additional Info .
Ans Sports training is the physical , intellectual, technical, Other advantages of warming up ar_e
psychological and moral preparation of an athlete or a • Increase bloo d flow and metab0hsm.
player by means of physical exercises . We can say • Increase body tempera ture.
that sports training is the overall scientific and
systematic channel of preparation of sportspersons for
7• E xp lain briefly what is meant ~
by inteFVal '·
d· f .
the highest level of sports performance. It consists of training. Write the methoUJ,.1
OJ! con. uc_mg mterval
all those learning influences and processes that are training. · ' ,_ ·. · · (ISC 201
aimed at enhancing performance. .
Ans The interval training method ~as first hl~~duced by-
Sports training have great importance in the field of
Woldem ar Gerschl er and modifie d by R.emdel. This
games because it helps to · · training method is ba.sed upon 'effort and re~overy
• Improve personality ·
principl e' : ·
• Improve physical fitness
It is a type of disconti nuoNs physica l training
• Improve skills/techniques
that involves a series of low to high intensity
• Improve tactics employed 1' ;
n the procedure of conducting circuit trnining 9. Explain the meaning of weight training. Write any
8 Explai eight weight training exercises. (ISC 2011)
· with the he_l~ ~fa diagram. Explain any four benefits
(ISC 2017)
of circuit tram mg. Ans Weight training exercises are a type of strength
.,tns Circuit tr~nii_1g is a very p~pul ar and effective . training exercises in which you use the force of
variation 1or improvement m t11e components of gravity to build muscle strength, often through the use
physical fitness. In circuit training, several exercises of fitness equipment such as dumbbells, barbeU bars
are done one after the other. Completion of one set of or gym equipment. Weight training is one of the
each exercise in rotation is called one round. The oldest methods for development of strength. To
exercises in a circuit are arranged in such a manner increase strength, weight training is consic:lered as one.
that different muscle groups are exercised in each . of the best training methods.
exercise. There are several ways to carry out weight training
The various advan tages/ benef its of circuit training are (i) Dumbb.ell exercises, in which you use a set of
(i) It is easy to learn. A trainee can learn to train dumbbells.
himself. (ii) Ball exercises, in which you use an exercise ball,
(ii) It is an intere sting metho d of training. also called a fitness ball or a swiss ball.
(iii) The trainee gains good results in a short period. ' (iii) Band exercises, in which you us·e an exercise
band, also called a fitness band, stretch tube or
(iv) All body parts can be exercised.
resistance band . .
(i) Legs
(iv) Barbell exercises, in which you use a barbe ll bar
Jumping Jacks
and weigh t plates of variou s sizes.
Squats (v) Strength exercises, in which you use fitness .
equipment usuall y found in profes sional gyms,
(ix) Legs
where each machi ne is specif ically built for one.
(iii) Abdomen
Step Ups
exercise.
Sit-ups
(vi) Sandb ag hang exercises, in w~ich bangi ng on the
sandbag with closed fists help devel op muscu lar
(viii) Building Strength
Vertical Jump
11;,1~L1 strength.
Skipping
(vii) Farme rs walk in which pickin g up a heavy pair of
(v) Arms and
dumb bells and walki ng with them for a time
Leg Raise . Shoulders period of 30 sec to 2 min.
~ Qumb-b ell Curl
(viii) Powe rlifter s which mean s bendi ng over and
~ndPresses
, Shuttle Run pickin g up a heavy objec t is also a good exerc ise.
Procedure of Condu ct of Circui t Training
Ci#Mi'41 rEsTJ
. is the ability of muscle to overcome res·
6
~ Mark Questions · ···· · . rtance of sports training.
7 Write the impo .
1 In which method, a player performs running or ·. h le of the repetition training m
activity for a long period without rest? , , 8 What 1s t e ro
(a) Repetition method s orts and games?.
(b) Continuous method p . three advantages of fartlek training
(c) Fartlek training method
9 Wnteany
(d) Interval training method
Answers . ·
2 Which training methods have many rounds of
exercise to target each muscle in body?
1. (a) j. 2. (c) I 3. (d) I 4. (a)
(a) Weight training
(b) Isotonic exercise
(c) Circuit training
(!E Marks Questions
(d) Isometric exercise
10 Write short notes on the following.
3 Which among the following is/are the advantages of (a) Fast continuous training method
warming up? _
(a) It avoids injury · (b) Variable continuous training method . ·
(b) It reduces anxiety and tension '
( c) It increases the speed of muscles
11 List the.type of isotonic exercises.
( d) All of the above 12 What are the advantages of variable continuous:
4 ............ is not a weight training exercise. training method? ·
(a) Running
(b) Dumbbell
13 What is the role of warming up in sports? WritJ
( c) Bench Press advantages of warming up. ·.
(d) Norie of the above · ·
14 Write short notes on the following. ·
5 ...... :.. is !he dbility of an organism to exert itself (a) Sport specific exercise
and remain active for a long period of time. (b) Physiological warming up