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    Class Xii Pe Unit 10 Topic 3

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    krishnasengar010
    Class 12 pe

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    Class Xii Pe Unit 10 Topic 3

    Uploaded by

    krishnasengar010
    2 views3 pages
    Class 12 pe

    Original Title

    CLASS XII PE UNIT 10 TOPIC 3

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    © © All Rights Reserved

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    Class 12 pe

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2 views3 pages

    Class Xii Pe Unit 10 Topic 3

    Uploaded by

    krishnasengar010
    Class 12 pe

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Types & Methods to Develop – Strength,

    Endurance, and Speed


    Strength, endurance, and speed are three crucial components of sports
    performance. Here are the types and methods to develop each of these attributes:

    Strength:

    ● Maximal strength: This type of strength refers to the maximum amount of


    force a muscle or group of muscles can produce in a single effort.
    ● Explosive strength: It is the ability to generate maximal force in minimal
    time. This type of strength is essential in sports like weightlifting, shot put, and
    sprinting.
    ● Strength endurance: This type of strength refers to the ability to sustain
    repeated contractions against a submaximal load for an extended period of time.

    Methods to develop strength:

    ● Resistance training: It involves using weights or other forms of resistance to


    build muscle strength.

    ● Plyometric training: This type of training involves explosive movements like


    jumps, hops, and throws, which can help develop explosive strength.

    ● Isometric training: It involves holding a static position against an immovable


    object, which can help develop maximal strength.
    Endurance:
    ● Aerobic endurance: It is the ability to sustain physical
    activity over a prolonged period, typically at a moderate
    intensity. Examples include long-distance running, cycling, and
    swimming.

    ● Anaerobic endurance: It is the ability to sustain high-


    intensity physical activity for short periods, typically lasting less
    than two minutes. Examples include sprinting and high-intensity
    interval training.

    Methods to develop endurance:


    ● Cardiovascular training: This type of training involves
    activities that increase heart rate and breathing, such as running,
    cycling, or swimming.

    ● Interval training: This involves alternating periods of high-


    intensity exercise with periods of lower intensity or rest, which
    can help improve both aerobic and anaerobic endurance.

    ● Resistance training: It can also help improve endurance, as it


    can increase the strength and endurance of muscles.
    Speed:
    ● Maximum speed: It is the highest velocity a person can
    attain in a sprint over a specific distance.
    ● Acceleration speed: It is the ability to reach maximum
    speed quickly.
    ● Speed endurance: It is the ability to maintain a high
    speed for an extended period.

    Methods to develop speed:


    ● Sprint training: This type of training involves short
    bursts of maximal effort running over distances ranging
    from 10 to 400 meters.

    ● Plyometric training: It can help improve both explosive


    strength and speed, as it involves rapid movements that
    activate the stretch-shortening cycle of muscles.

    ● Resistance training: It can also help improve speed, as


    it can increase the strength and power of muscles.

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