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10 Training in Sports, CONTENT, 10.1 Strength – Definition, types and methods of improving strength – isometric,, isotonic and isokinetic, 10.2 Endurance – Definition, types and methods to develop Endurance –, Continuous Training, Interval Training and Fartlek Training, 10.3 Speed – Definition, types and methods to develop Speed – Acceleration, Run and Pace Run, 10.4 Flexibility – Definition, types and methods to improve flexibility, 10.5 Coordinative abilities – Definition and types, 10.6 Circuit Training and High Altitude Training ; Introduction and its impact, , INTRODUCTION, Training means the process of preparation for some task. But here our main task, is fitness and conditioning for achieving high performance in games and sports. So it is, called sports training., Sports training is the branch of science which helps increase sports performance., These are many types of training methods to improve performance by developing physical, in proper way. Sports training programmes improve physical fitness components along, with health and wellness. Nowadays every sports competition is becoming tough. Thus,, best training methods are developed and used to prove the excellence., , MEANING AND CONCEPT OF TRAINING, According to :, Mathew : “ Sports training is the basic form of preparation of sportsman.”, Martin : “Sports training is a planned and controlled process in which for, achieving a goal, changes in complex, sports motor performance, ability to act and, behavior are made through measures of content, methods and organization.”, Hardyal Singh : Sports training is a pedagogical (educational) process, based on, scientific principles aiming at preparing sportsman for higher performances in, sports competition.”, , AIMS OF SPORTS TRAINING, 1., 2., 3., 4., , Development of physique, Development of technical and tactical efficiency, Conditioning of body for specific sports, To improve physical fitness of the individual

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Training in Sports, , 5., (i), (ii), (iii), (iv), , 237, , Psycho-motor development includes, beliefs, values, interest, attitudes, motives, etc., cognitive, abilities development, like perception, thinking and memory., development of emotional, development of personality traits such as regularity, hard work, editing and, sleeping habits, hygiene, spending of leisure time, etc., , 10.1 STRENGTH – DEFINITION, TYPES AND METHODS OF, IMPROVING STRENGTH – ISOMETRIC, ISOTONIC AND, ISOKINETIC, , Strength is the conditional ability, which can be improved to a considerable extent, by training. It is defined as the ability of muscles to overcome or act against resistance., Strength, , Explosive strength, , 1., , 2., , 3., , Endurance Strength, , Maximum Strength, , Explosive Strength : It is a combination of strength and speed abilities. It can be, defined as the ability to overcome resistance with high speed. Explosive strength, is important in most of the sports.It is generally used in sprint start, shot-put,, Hammer throw, Long Jump, High Jump, etc., Maximum Strength : It is the ability to overcome maximum resistance. It is, important only for those sports in which heavy resistance has to be tackled,, e.g. weight lifting, throws, etc. In such a case one has to overcome maximum, resistance in his efforts., Strength Endurance : It is also a product of two motor abilities (Strength and, endurance). Ability to overcome resistance under conditions of fatigue is strength, endurance. Example Boxing, Weight training, Dumbell exercises cycling, bill, running and circuit training can help develop strength endurance., Strength Developing Exercises, , Isometric Exercise, , Isotonic Exercises, , Concentric contraction, , Isokinetic Exercises, , Eccentric constriction

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238, , Physical Education-XII, , ISOMETRIC EXERCISES, These isometric exercises were first introduced by, Hettinger and Multer (1953). Isometric is derived from, Latin word which means same length., On these exercise joint angle and muscle length do, not change. In these strength training exercises there is, no change in the length of the contracting muscles, as a, result, there is no movement of the joint is there. Examples, of these exercises are pressing or pushing the wall, lifting, very heavy weight, holding the static-position, pulling, rope in tug-of-war, arm-wrestling, etc., Advantages of Isometric Exercises, (i) It can be performed anywhere without any, helper or assistance., (ii) In these exercises, less or no equipment are required as immovable objects, are used., (iii) It helps in maintenance of strength in case of injury., (iv) Less time is required to perform whereas effects are more., (v) This training develops high level of static strength and maximal strength,, thus effective for total muscular strength., (vi) These exercises can be performed during warming-up sessions., Disadvantages, (i) Exercises are monotonous., (ii) It develops static strength whereas in most of games and sports dynamic, strength is required., (iii) Not good for children and old age persons as they tend to restrict blood, circulation causing high blood pressure. (Not recommended for heart, patients.), (iv), Loss of interest after a few days because of same type., (v) Strength developed by static exercises cannot be maintained for longer time., , ISOTONIC EXERCISES, The isotonic exercises were developed by De Lorme in 1945. It derived from Latin, word that means ‘same tension’., This type of muscle contraction is also called dynamic contraction. In this type, of exercises movement occurs at the joint and then the muscles lengthen or shorten, alternatively. Some work is done during these exercises, like jumping, running, doing, skills, lifting weight, doing any action with movement, etc., Advantages of Isotonic Exercises, 1. It develops dynamic strength, which is mostly required in games and sports.

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Training in Sports, , 239, , 2., , These exercises develop strength and endurance as both can be developed, together., 3. It brings hypertrophy of muscles, i.e. muscles gain mass along with thickness of, muscles., 4. Recovery is faster as compared to Isometric exercises., 5. Strength development through isotonic exercises is more long lasting then any, other exercises., Disadvantages, 1. Sometimes equipment are required to do exercise., 2. Work out time and chances of injuries are more., 3. In this muscle applies maximal force only a particular angle of its range of, movement., , ISOKINETIC EXERCISES, Isokinetic strength training exercises were, introduced by JJ perrine in 1968. It is derived from, Latin word that means same motion., By fixing the number of repetition and, by reducing or increasing the speed, the, isokinetic exercises can be used effectively for, the development of strength. With the help of, these exercises explosive strength and strength, endurance can also be improved. Examples of, such exercises are Chin ups, Rope Climbing,, Roman rings or Parallel bars in gymnastics, Tread, mills running, cycling., These exercises require special equipments and facilities like, treadmill machines,, ergometer, weight training machines, tummy vibrator belts, swimming, etc., Advantages of Isokinetic Exercises, 1. Isokinetic exercises increase, muscular endurance., 2. Strength development takes, place over full range of motion., 3. It is the fastest method to, improve muscle strength and, applicable to all games and, sports., Disadvantages, 1. To perform these exercises, special equipment are required.

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240, , Physical Education-XII, , 2., 3., , Muscle injury chances are more in such type of exercises., Requires expert for observation., , 10.2 ENDURANCE – DEFINITION, TYPES AND METHODS TO, DEVELOP ENDURANCE – CONTINUOUS TRAINING, INTERVAL, TRAINING AND FARTLEK TRAINING, , Endurance is the ability to do sports movements, with the desired quality and speed,, under conditions of fatigue., Endurance performances are of different nature in different sports. Endurance is, required for almost every major game and sports. Nowadays teams and players have, equal level of skills and tactical ability where endurance makes a difference in the result, of competition. Endurance training becomes effective only when the sportsman gets tired, to a significant extent., , TYPES OF ENDURANCE : BASICALLY THERE ARE TWO TYPES OF, ENDURANCE, (i) Short Term or Anaerobic or Muscular Endurance : It is needed in sports where, the action or movement is only for short duration, e.g. wrestling., (ii) Long term or Aerobic or cardiovascular Endurance : Long Term Endurance: It is, needed in sports where the action or movement is for longer duration, e.g. road, cycling in long distance races., Methods for Improving Endurance : The methods for improving endurance, basically of three types. These are explained below with their physiological and, training effects:, , CONTINUOUS TRAINING METHOD, Continuous training method is one of the old, methods in which a player performs running or, activity for long period without having any rest or, break. In this method intensity remains low because, the exercise is done for a longer period of time. Only, the speed or pace-makes the difference. It develops, of very high level of endurance. It is practiced once, or twice in a week. This method is specially useful, for long distance endurance activities such as, marathon race. In this method duration of activity, can be increased according to player’s ability. It is, of three types:, (a) Slow Continuous Training Method, (b) Fast Coutinuous Training Method, (c) Variable Continuous Training Method

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Training in Sports, , 241, , (a) Slow Continuous Training Method : In this exercises are done at slow pace, without any break for 30 minutes to 2 hours whereas the distance covered is, 10 to 20 km. Heart rate should fluctuate between 140-160 beats per minute. For, example: cross country, marathon, distance cycling, football, hockey, etc. This, method increases aerobic endurance as speed of activity remains slow, energy is, mainly supplied through aerobic metabolism., (b) Fast Continuous Training Method : In this, activities are done at constant pace, for 15 to 30 minutes. Whereas distance covered is 5 to 10 km. Heart rate should, remain between 160-200 beats per minute for example: sprinters, middle distance, runners skill game players like badminton, tennis, etc. This improves an-aerobic, endurance as the energy is supplied mainly by an-aerobic metabolism., , INTERVAL TRAINING METHOD, This method was first introduced by Woldemar, and Greshler and again modified by Reindell., This method is considered as the best method for, development of endurance. In this method the, principle of “effort and incomplete recovery” is, followed. Exercises are done at relatively higher, intensity (speed) with intervals of incomplete, recovery. In this method the heart beat should go, up to 180 beats per minute and then the interval, should be given, such as to bring the heartbeat to, 120-130 beats per minute. After this activity should, be started again., 100 mt., (Fast Running), , 50 mt., (Jogging/Walking), 100 mt., (Fast Running), , Track 4 Mt., (Jo, ., g), mt kin, 50 Wal, /, ing, gg, , 100 mt., (Fast Running), , In interval training method the total workout is done in small parts where incomplete, rest is given between each workout. It is like...

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242, , Physical Education-XII, , Workout → Rest → Workout → Rest → Workout..., , In this interval training method, the total workout to be performed is splitted or, divided into small periods. These periods are performed with certain speed in intervals, or rest. Incomplete rest or recovery is given in intervals. In other words, the total work is, performed in intervals and incomplete rest is given in between each interval or workout., This method is of two types:, 1. Intensive Interval Method, 2. Extensive Interval Method, 1. Intensive Interval Method : In this method, intensity of exercises should be 8090% , total distance is 2 to 5 km, or volume of workout is 15 to 30 min. Heart rate, is kept around 170 to 200 beats per minute. Duration of rest is 1 to 3 minutes, (after each repetition). Mode of recovery is walk or slow jogging or rest. This, method increases anaerobic endurance of an individual and since the speed, is high, energy is mainly supplied through anaerobic metabolism. Along with, aerobic endurance it also improves speed endurance, maximum strength and, strength endurance of the player., 2. Extensive Interval Method : In this method, intensity of exercises should be 6080%, total distance is 5 to 10 km, or volume of workout is 30 min. to 1 hour. Heart, rate is kept around 140 to 170 beats per minute. Duration of rest is 1 to 3 minutes, (after each repetition). Mode of recovery is walk or slow jogging or rest. In this, method, the aerobic endurance of an individual is improved. As the speed of, exercises is low, energy is supplied mainly through aerobic metabolism. It also, improves basic, general and strength endurance of the player., Advantages of Interval Training Method :, (i) This endurance training method develops high level of aerobic and anaerobic, endurance., (ii) Rest and Recovery is given importance so less chances of over fatigue or staleness., (iii) Effective for athletes of almost all games and sports as it develops speed along, with endurance., (iv) This method is very effective for runner, sprinter, middle distance runner, long, distance runner. This practised once or twice in a week., (v) Proper adaptation of workout is achieved, thus helps in endurance development., (vi) The progress of athlete can be measured or evaluated easily., , FARTLEK TRAINING METHOD, Fartlek is a Swedish term which means “speed play” or we can say it is a variation of, variable pace method. It involves alternative fast and slow running over natural terrain., In this method athlete requires more self- discipline as the change of pace (speed) is not, pre-planned. The athlete changes his speed on his own during physical activity according

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Training in Sports, , 243, , to the surroundings, feelings and physiological conditions. Duration of activity should, be 20 min. to 1 hour and is normally done on the countryside. It is a very helpful method, in developing the factors of physical fitness like strength and endurance. This method, improves aerobic and anaerobic capacity both of the player and therefore is helpful in, improving the performance in games like soccer, hockey, basketball, etc. Here running, can be done on the roads, sand, dry river beds, parkland, hills and bush tracks, etc. In, Fartlek method the heart rate fluctuates between 140-180 beats per minute. It should be, practiced once in a week. It is usually practised during transitional period or off season., Athlete should carry water as well as safety tools for emergency., , Advantages of Fartlek Training Method, (i) Fartlek training method is good for increasing strength and endurance., (ii) It requires no equipment or specific space for training., (iii) It develops creativity and gives adventure along with physical fitness., (iv) Athlete learns to control his speed or pace which is important for long distance, running., (v) It can be organized easily., (vi) It also improves the efficiency of heart and lungs., (vii) As the activity is not pre-planned, the planned, the player gets an opportunity to, develop confidence and self-learning., Disadvantages, (i) This training method may cause accident as the path is not pre-planned., (ii) Actual running track is missing which is used for competitions.

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244, , Physical Education-XII, , (iii) Instructor is not able to keep an eye on the training of player., (iv) Path may be dangerous or athlete may be lost from its destination., , 10.3 SPEED – DEFINITION, TYPES AND METHODS TO DEVELOP, SPEED – ACCELERATION RUN AND PACE RUN, Speed is an important component of sprinting and it is also required for almost all, games and sports. Speed like strength and endurance, is a conditional ability, but it can be, developed to a limited extent by training speed is determined by heredity where players, having more number of white muscle fibers do better in speed dominating activities., Definition of Speed : “It is the performance pre-requisite to do motor actions under, given conditions in minimum of time”., Speed can be developed indirectly by developing its dependent factors like flexibility,, technique, explosive strength and co-coordinative abilities. The training methods for, speed development are:, (a) Acceleration run training method, (b) Pace Running Training Method, , (A) ACCELERATION RUN METHOD, This is the training method for developing the acceleration, zone or speed up zone in races. Acceleration is the capacity to, attain maximum speed in minimum time. In this training, method the athlete runs 20 to 30 meter distance with maximum, speed to attain the top speed as fast as possible. The rest period, is 2-5 minutes to provide sufficient recovery. This training is, repeated 5 to 10 times with sufficient rest period., Acceleration runs should be started only after proper, warming up. It is practiced 3–4 times in a week. In this method, speed or intensity is kept 90 to 100% of the total individual’s, capacity. It is usually practiced when competition is close., Acceleration Run Schedule :, (i) Speed or Intensity: 90 to 100 percent of best possible, ability., (ii) Distance or Duration of Work: 20 to 30 meters (4 to 6, seconds), (iii) Number of Repetitions: 5 to 10 times., (iv) Recovery Period: 2 to 5 minutes (sufficient recovery)., (v) Care: Perform proper warming-up, crouch position, during start, first few steps of short distance, body bent forward.

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Training in Sports, , 245, , (B) PACE RUN METHOD, Pace is setting a stable speed which is a very important part of race. Pace running, is running the complete distance at a constant or steady pace by distributing energy, evenly in race. Pace running is used in races of 800 meters and above. If pace is disturbed, constantly then race is affected to great extent. For this method, machines like treadmills, can be used to provide stable pacing., This method is practiced, when the competitions are close. In this method the speed, is kept around 60 to 90 percent of best ability. Distance can vary from 200 to 800 meters., This method develops anaerobic endurance for longer period. Thus, constant pace can be, achieved. It is practiced 3 to 4 times in a week., Advantages of Speed Development Training Method :, (i) It improves the reaction time of athlete, thus athlete takes quick start as race, begins., (ii) It develops the capacity of the athlete to adjust his top speed., (iii) This method develops anaerobic endurance for longer period. Thus, constant, pace can be achieved., (iv) Speed development training method develops the acceleration ability thus it, helps athlete to reach maximum speed in the starting.\, , 10.4 FLEXIBILITY – DEFINITION, TYPES AND METHODS TO, IMPROVE FLEXIBILITY, , Flexibility can be defined as “ the maximum range of motion at a joint,”., Flexibility of individual varies from joint to joint due to many reasons like structure, of joint, attachment of ligaments and tendon of joint, surrounding, muscles; lack of coordination between flexor and extensor muscles; injury, age and fitness of individual, etc., Flexibility is very essential to perform many sports activities such as gymnastics, yoga,, swimming, karate and dance, etc. Flexibility contributes to the efficient performance of all, kinds of physical activities, including every day task and sports., , TYPES OF FLEXIBILITY, On the basis of movement, flexibility can be divided into following categories :, 1. Passive flexibility, 2. Active flexibility, (a) Static flexibility (b) Dynamic flexibility, Different types of flexibility are classified according to various type of activities, involved in athletic training. Let us consider these types of flexibility in brief, in order, to understand their motion. The flexibility which involve motion is called dynamic and, which does not involve motion is known as static flexibility., 1. Passive flexibility : Passive flexibility is also known as static flexibility. It is the, ability to have extended positions and maintain thens only by using the support, of limbs or any other object like table or chair, etc. and by using weight. Spilts

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246, , Physical Education-XII, , is the example of this kind of flexibility. This is also known as static-passive, flexibility., 2. Active flexibility : Active flexibility is the flexibility which involve motion. It can, be classified furhter in two parts, i.e. static flexibility and dynamic flexibility., (a) Dynamic Flexibility : It is also known as kinetic movement. As the name shows, it is the ability to perform dynamic or kinetic movements of the muscles to bring, a limb through its full range of motion in the joints., (b) Static-active Flexibility : Static active flexibility or static flexibility is the ability, to assume and maintain extended positions using only the tension of ageists, and synergists. For example : lifting the big and then keeping it in high position, without using and external support., , ACTIVE FLEXIBILITY TRAINING METHOD, In this method of training player performs flexibility, exercise without any external help. In active flexibility method, individual tries to achieve maximum flexibility of joint through, muscular activities. Thus, muscles fibers help stretch joint to, maximum range. This method is performed in two ways:, , METHODS TO IMPROVE FLEXIBILITY, (a) Ballistic Flexibility Method : The individual, performs these stretching exercises while in motion., It is very effective but experts do not recommend this, method because it may over stretch the muscles and, can cause injury. This method includes exercises like, swinging the trunk sidewards, forward, backward,, swinging the legs to sides, upwards, backward, etc. It, is performed without any external help., (b) Slow stretch and hold Method : In this method the, joint is slowly stretched to the maximum limit and, held for three to eight second and returned to the, original position. Slow stretch and hold method is, very significance method to develop the flexibility.

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Training in Sports, , 247, , (c) Post Isometric method : This method is based on the neuro-muscular facilitation., muscle is contracted isometrically for 6 to 7 seconds stretched to its maximum, limit and it held in this position for 8 to 10 second. This procedure is to be repeated, 4 to 8 time for each muscle groups., (d) Active stretching method : The limbs and the body are moved vigorously, stretching the appropriate muscles. An extensive warm up is a required for this, form of stretching., (e) Passive stretching method : With help of the partner or coach an extended force, is applied to climb or joint and held for a number of seconds. Care must be taken, so as not to injure the athletics., (f) Static Flexibility Method : These exercises are performed without any external, help. Static stretching involves gently and slowly moving into the stretch position, and holding for a certain period. Various yogic asanas are also helpful for this, like paschimotanasana, charkaasana, Halasana, Ardhadhunurasan asana, etc., , PASSIVE FLEXIBILITY TRAINING METHOD, Passive stretching techniques are usually performed with an outside force such, as partner who applies a stretch to a relaxed joint. Partner stretching requires close, communication between partners, and the slow application of the stretch in order to, prevent injuries. Some equipment is used as a support such as stretch ropes, big role ball,, bar stand, etc., , 10.5 COORDINATIVE ABILITIES – DEFINITION AND TYPES, , Before 1980, the main components of physical fitness were speed, strength, flexibility, and agility but after that the term ‘agility’ changed into ‘coordinative abilities_ The term, agility was changed because it was not clearly defined., Mainly coordinative abilities depend on Central nervous system. Coordinative, ability is the combination of body movements of several limbs or parts of body combined, in a manner that is well timed, smooth, and efficient with respect to the intended. These, are also defined as those abilities which enables an individual to do related activities, accurately and efficiently. The beautiful and graceful move/Naas our body are directly, related to our coordinative abilities. Coordinative abilities a very important role in sports, and games., According to Zimmerman et al, “Coordinative abilities are understood as relatively, stabilized and generalized patterns of motor control and regulation processes. These, enable the sportsman to do a group of movements with better quality and effect.”, , TYPES OF COORDINATIVE ABILITIES, Basic coordination abilities :, 1. Orientation ability : It is an ability to realize position of the body or its parts in, space and time. In other words, it is the sportsperson’s ability to analyze and, change the position of the body and its parts in time and space in relation to, gravity, moving objects like ball, opponent, playing field, etc.

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248, , Physical Education-XII, , 2. Coupling ability : Coupling ability can be referred to as the ability to combine the, movements of different parts of body for performing perfect sports movements., Every sport requires this kind of ability but this ability has more significance, in team sports, gymnastics and combative sports. For example in gymnastics,, the movements of hands, head, trunk and legs are essential to be successfully, combined to achieve a certain goal., 3. Reaction ability : The ability to react instantly or quickly and effectively to a, signal is called reaction ability. There are two types of reaction ability:, (a) Simple Reaction Ability : The ability to react quickly in a determined manner to, a well-known signal is called as simple reaction ability. For example, the reaction, of a swimmer in the start of the competition is already known to him., (b) Complex Reaction Ability : The ability to react quickly to an unknown or unexpected signal is called as Complex reaction ability. These signals are unexpected, because the sportsperson does not know when and to which signal he has to, react. For example, in football the reaction of a goalkeeper while facing ball from, an opponent., 4. Balance ability : Balance ability is understood as an ability to keep body or its, parts in a relatively stable position in both static and dynamic conditions and, regain balance quickly after the balance disturbing movements. This type of, ability is required in almost every game and sport but it has special importance, when movements are done in a small area., 5. Rhythm ability : The ability to understand the rhythm of movement and to do, the movement with the required rhythm is known as rhythm ability. In some, sports like gymnastics, the athlete has to perceive an external rhythm given in, the form of music and to express it in his movements. In some sports where, rhythm is not given from outside, the sportsman has to make use of rhythm, stored in his motor memory., 6. Adaptation ability : The ability to adjust or bring about an effective change in, the movement., , On the basis of changes or anticipated changes in the situation is called, adaptation ability. The change in situation can be either expected or unexpected., This ability is needed in team games and combat sports., 7. Differentiation ability : The ability to achieve a high degree of accuracy and, economy of separate body movements and movement phases in a motor action, is called differentiation ability., , 10.6 CIRCUIT TRAINING AND HIGH ALTITUDE TRAINING ;, INTRODUCTION AND ITS IMPACT, , Circuit training method was introduced by R.E. Morgan and G .T. Adamson. In this, training method, exercises are performed with a series of workout at different stations, arranged within a specific space or area. At each station one has to perform specific

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Training in Sports, , 249, , exercises alloted to a station and then go to next station and so on for completing the, circuit. The stations are set according to the level of athlete or player. Exercises can be, changed according to the requirement of the game and efficiency of the player. The main, aim of this method is to develop total body fitness. The exercises prescribed involve all, major muscle groups of the body. It is an overload method in order to produce significant, fitness gains. These exercises are performed at very high intensity levels and promote, muscular strength and endurance, cardiorespiratory endurance and flexibility. Each, station should emphasize different fitness activities for developing different areas of the, body. Following exercises can be included in a circuit training programme :, , Following exercises can be included in a circuit training programme for upper, body strength :

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250, , Physical Education-XII, , Following exercises can be included in a circuit training programme for lower, body strength :, , METHODS OF CIRCUIT TRAINING, 1., , 2., , Circuit training according to continuous method : In this method, an athlete, performs various exercises with the intensity below 60% of the maximum. Due, to less intensity, an athlete can perform exercises at all stations one after the, other, without any recovery period. This method develops general endurance., Circuit training according to interval method : In this method, an athlete, performs various exercises with the intensity more than 60% of the maximum., Due to high intensity, an athlete requires intervals of rest in-between two stations., This method develops specific endurance., , TYPES OF CIRCUIT TRAINING, There are two types of circuit training methods, (i) General Circuit Training, (ii) Specific Circuit Training, (i) General Circuit Training : In this type of training programme, different exercises, are performed to develop general fitness of athlete. The exercises involved are, running, jumping, free hand exercises, etc., (ii) Specific Circuit Training : In this type of training programme, specific exercises, are performed to develop particular body part or skill which are needed for a, particular game or sport. The exercise involved may differ according to the game., Example : Weight training exercises for weight lifters and jumping exercises for, basketball players.

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Training in Sports, , 251, , ADVANTAGES / BENEFITS OF CIRCUIT TRAINING METHOD, (i), (ii), (iii), (iv), (v), (vi), (vii), (viii), (ix, , It can be performed anywhere indoors or outdoors., It is an interesting method of training., It is a method in which many sportspersons can take training at the same, time., In this method all the parts of body can be exercised., The equipments of this training are easily available., In this method a single person can control a number of sportspersons., In this method less time is required to perform exercises., It is the best method for beginners., It does not create boredom because many varieties of exercises can be, included.

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252, , Physical Education-XII, , Important Questions, VERY SHORT ANSWER TYPE QUESTIONS (1 MARK), 1., 2., 3., 4., 5., 6., 7., 8., 9., 10., 11., 12., 13., 14., 15., , What do you mean by training in sports?, Define sports training., Mention training method of endurance development., What are Isometric exercises?, What are Isokinetic exercises?, Explain the Isotonic exercises?, Give the importance of training methods., Write short note on Fartlek training method., Mention the principles of training methods., What is endurance?, What do you mean by speed?, What is acceleration run?, Briefly explain about continuous training method., Name two methods of flexibility development., Write a shout note on circuit training., , SHORT ANSWER TYPE QUESTIONS (3 MARKS), 1., Explain in brief the concept of sport training?, 2., Write advantages and disadvantages of Isometric exercises., 3., Describe training methods for speed development., 4., Explain continuous training method., 5., How flexibility can be developed?, 6., How circuit training helps to develop physical fitness?, 7., How Isotonic exercises differ from Isokinetic exercises?, 8., Explain Fartlek training method., 9., Explain interval training method., 10. What are the advantages of circuit training method?, , LONG ANSWER TYPE QUESTIONS (5 MARKS), 1., 2., 3., , What do you mean by sports training? Explain the principles of sport, training., In what ways can we improve endurance? Give detail of its training method., Explain the methods of strength development in detail.

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Training in Sports, , 4., 5., 6., 7., 8., 9., , , 253, , Explain circuit training method. Draw its figure and write down its benefits/, advantages., High light the main features of Interval and Fartlek Training., Explain the importance of training methods in games and sports., Explain the principles of Interval training method. How interval training is, practiced? Explain its importance., Define speed?Can it be developed through training method?, Describe the flexibility development training methods in details., How continuous training method is performed. Explain.

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254, , Physical Education-XII, , Solved Practice Questions, VERY SHORT TYPE ANSWER QUESTIONS (1 MARK), Q1. What do you mean by “Training”?, Ans. The word ‘Training’ means preparation for some tasks. The term is widely used, in the field of sports and systematic use of physical exercises alone does not, guarantee maximum improvement in preformance, but aiding factors like verbal, instructions by coach, sports equipments, presence of audience, psychological, factors, etc. also play an important role., Q2. Define Sports Training., Ans. Sports training is a long term training programme. It is a systematic and regular, process which is generally used for a longer duration., Martin : “ Sports training is a planned and controlled process in which for, acheiving a goal, changes in complex, sports motor performance, ability to act and, behaviour are made through measures of contents, methods and oranisation.”, Hardayal Singh : “ Sports training is a pedagogical(educational) process, based, on scientific principles aiming at preparing sportsman for higher performances, in sports competition.”, Q3. What are Isometric Exercises?, Ans. These Isometric Exercises were first introduced by Hettinger and Muller (1953). In, these strength training exercises there is no change in the length of the contracting, muscles, as a result, there is no movement of the joint is there example : Pressing, or pushing the wall, pulling rope in tug-of-war, arm wrestling, etc., Q4. What are Isotonic Exercises?, Ans. The Isotonic Exercises were developed by De Lorme in 1945. In this type of, exercises movement occurs at the joint and then the muscles lengthens or shortens, alternatively. Some work is done during these exercises, like, e.g. jumping,, running, doing skills, lifting weight, doing any action with movement etc., Q5. What are Iso-kinetic Exercises?, Ans. Iso-kinetic strength trainign exercises were introduced by J.J. Perrine in 1968. In, these Iso-kinetic Exercises there is movement along with continuous tension in, both flex or and extensor muscles. These exerces require special equipments and, facilities like, treadmill machines, erogometer, weight training machines, tummy, vibrator belts, swimming, etc., Q6. What is endurance?, Ans. Endurance is the ability to do sports movements, with the desired quality and, speed, under the conditions of fatigue. Endurance performances are of different, nature in different sports. Development of endurance indirectly develops, strength and speed.

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Training in Sports, , 255, , Q7. What do you mean by speed?, Ans. Speed is an important component of sprinting and it is also required for almost, all games and sports. Speed like strength and endurance, is a conditional ability,, but it can be developed to a limited extent by training. Speed is determined by, heredity, where players having more number of white muscle fibres do better in, speed dominating activities., Q8. What is Flexibility?, Ans. Flexibility is the ability to perform a joint action through a range of movements., Flexibility can be defined as “ the maximum range of motion at a joint,” that is, the extent of movement possible about a joint without undue strain. Flexibility, is very essential to perform many sports activities such as gymnastics, Yoga,, Swimming, Karate and dance, etc., Q9. Name the methods to develop strength., Ans. 1., Isometric Exercises , 2., Isotonic Exercises, 3., Isokinetic Exercises , 4., Weight Training, 5., Circuit Training., Q10. Name the methods for the development of endurance., Ans. These are three methods for the development of endurance., 1., Continous Training Method, 2., Internal Training Method, 3., Fartlek Training Method, Q11. What is strength?, Ans. Strength is the conditional ability, which can be imporoved to a considerable, extent by training. It is defined as the ability of muscles to overcome or act against, resistance., Q12. Write any two advantages of Isometic Exercises?, Ans. (i) It can be performed anywhere without any helper., (ii) In these exercises, less or no equipments are required as immovable objects, are used., Q13. What is preparatory period of training?, Ans. It is about 2/3rd or 3/4th of the total training period, In this period, player, achieves physical fitness, skill efficiency for competition which includes speed,, endurance, co-ordination, strength and flexibility., Q14. What is Fartlek?, Ans. Fartlek is a Swedish term which means “speed play” or we can say it is variation, of variable pace method. It invales alternative fast and slow running over natural, terrain. The athlete changes his speed on his own during physical activity, according to the surroundings, feelings and physiological conditions.

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256, , Physical Education-XII, , Q15. Write a short note on circuit training?, Ans. This is a scientific training method and was developed by R.E. Morgan and G.T., Adamson of physical Education Department of Leads University, England in, 1957. It is the training method in which certain exercises are performed one after, the other in the form of a circuit. These exercises are arranged in such a way that, the same group of muscles are not involved in next station. Generally a circuit, consists of 5 to 10 exercises or it can be according to capacity of the trainee., , SHORT ANSWER TYPE QUESTIONS (3 MARKS), Q1., Ans., , , , , , Explain the Aims of Sports Training., 1., Development of physique, 2., Development of technical and tactical efficiency, 3., Conditioning of body for specific sports, 4., To improve physical fitness of the individual, 5., Psycho-motor development includes, (i) Beliefs, values, interest, attitudes, motives, etc., (ii) Cognitive abilities development, like perception, thinking and memory, (iii) Development of emotional abilities, (iv) Development of personality traits such as regularity, hardwork, editing and, sleeping habits, hygiene, spending of leisure time, etc., Q2. Write advantages and disadvantages of Isometric Exercises., Ans. Advantages of Isometric Exercises :, 1., It can be performed anywhere without any helper or assistance., 2., In these exercises, less or no equipment are required as immovable objects, , are used., 3., It helps in maintenance of strength in case of injury., 4., Less time is required to perform whereas effects are more., 5., This training develops high level of static strength and maximal strength, and thus it is effective for total muscular strength., 6., These exercises can be performed during warming-up sessions., Disadvantages :, 1., Exercises are monotonous., 2., It develops static strength whereas in must of games and sports dynamic, strength is required., 3., Not good for children and old age persons as they tend to restrict blood, circulation causing high blood pressure (not recommended for heart, patients)., 4., Loss of interest after a few days because of same type., 5., Strength developed by static exercises cannot be maintained for longer, time.

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Training in Sports, , 257, , Q3. Describe training methods for speed development?, Ans. Speed is an important component of sprinting and it is also required for almost, all games and sports. Speed like strength and endurance, is a conditional ability,, but it can be developed to a limited extent by training. Speed is determined by, heredity, where player having more number of white muscle fibres do better in, speed dominating activities., Definition of Speed : “It is the performance pre-requisite to do motor actions, under given conditions in minimum of time.”, Speed is divided into following five types :, , Speed can be developed indirectly by developing its dependent factors like, flexibility, technique, explosive strength and co-ordinative abilities. The training, methods for speed development are :, , (a) Acceleration Run Training Method (b) Pace Running Training Method., (a). Acceleration Run Method : Acceleration is the capacity to attain maximum, speed in minimum time. In this method the athlete runs 20 to 30 metre, distance with maximum speed to attain the top speed as fast as possible., The rest period is 2-5 minutes to provide sufficient recovery., (b). Pace Run Method : Pace running is running the complete distance at a, constant or steady pace by distributing energy evenly in race, Pace running, is used in races of 800 meters and above. For this method machines like, treadmills can be used to povides stable pacing., Q4. Brief about Weight Training Method., Ans. This method was first suggested by Fredrich Yahn (Father of Gymnanastices) of, Germany in 1812. In this method weights or resistance are used for improving, different types of strength. Mainly it is used by boxers, sprinters, jumpers,, wrestlers, footballers, tennis and badminton players, etc. It is done by using, various equipments like dumbells, weights, pulley machines, springs, sandbags,, hydraulic machines, etc., Q5. Explain Fartlek Training Method., Ans. Fartlek Training Method : Fartlek is a Swedish term which means “speed play”, or we can say it is a varation of variable pace method. In this method athlete, requires more self discipline as the change of pace(speed) is not preplanned. The, athlete changes his speed on his own during physical activity according to the, surroundings, feelings and physiological conditions. Duration of activity should

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258, , Physical Education-XII, , , , , , Q6., Ans., , be 20 min. to 1 hour and is normally done in the country side. This method, improves aerobic and anaerobic capacity both of the players and therefore it is, helpful in improving the performance in games like soccer, hockey, basketball,, etc. Here running can be done on the roads, sand, dry river beds, parkland, hills, and bush tracks, etc., Advantages of Fartlek Training Method :, 1., Fartlek training method is good for increasing strength and endurance., 2., It requires no equipment or specific space for training., 3., Athlete learns to control his speed or pace which important for long distance, running., Disadvantage :, 1., This training method may cause accident as the path is not pre-planned., 2., Actula running track is missing which is used for competitions., 3., Instructor is not able to keep an eye on the training of player., Explain continous training method., Continous Training Method : Countinous training method is one of the old, methods in which a player performs running or activity for long period without, having any rest, break or pause in between. In this method intensity remains, low because the exercise is done for a longer period of time. It develops of very, high level of endurance. It is pracised once or twice in a week. This method is, specially useful for long distance endurance activities such as marathon race. In, this method duration of activity can be increased according to players ability. It, is of three types :, (a) Slow Continues Training Method, (b) Fast ContinuesTraining Method, (c) Variable Continues Training Method, (a) Slow Continues Training Method : In this method exercises are done at, slow pace without any break for 30 minutes to 2 hours whereas the distance, covered is 10 to 20 Km. Heart rate should fluctuate between 140-160 beats, per minute, e.g. cross country, marthon, football, etc., (b) Fast Continues Training Method : In this cativities are done at constant, pace for 15 to 30 minutes whereas distance covered is 5 to 10 Km. Heart, rate should remain 160-200 beats per minute, e.g. sprinters, middle distance, runners, tennis, etc., (c) Variable Continues Training Method : In this, exercises are done with, changing pace for 15 minutes to 1 hour duration. Distance covered is 10 to, 15Km. which is preplanned activity. Heart beat fluctuates between 140 to, 200 beats per minute. This training method is effective for players of almost, all games and sports.

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Training in Sports, , 259, , Q7. Enlist few advantages of circuit training method., Ans. Advantages of circuit Training Method are :, (i) It can be performed, indoors as well as outdoors., (ii) 5 to 10 students can be trained at a time., (iii) It can be done with or without specific equipments., (iv) Maximum functioning of muscles can be gained in a single circuit., (v) It develops strength endurance and co-ordinative ability., (vi) General as well as specific exercises for the game can be performed., , LONG ANSWER TYPE QUESTIONS (5 MARKS), Q1. Explain the principles of sports training in detail., Ans. For formulation, implementation and development of players and guidelines, for coaches, certain principles of sports training are followed, which are given, below :, 1., Principle of Continuity : The training should be a continuous process., There should not be any break. It should be a regular phenomenon. If long, intervals are there between training session then fitness of an individual, starts decreasing and human body adapts itself to reduce load. Few points, to be kept in mind while following this principles :, (i) Avoid occurance of stages of overloading., (ii) While developing one’s fitness component, some amount of training, should be there for maintaining other fitness components also., (iii) In case of injury to one part, the players should countinue with, exercises for other body parts., 2., Principle of progression of Load and Overloading : The prnciple of, overload states that there should be greater than normal load on the body as, required for training adaptation to take place. It means that the training load, should be increased for imporving the performance of sportspersons. Load, should be given carefully. If more load is given to the trainee constantly,, performance may decline. So, for better performance following methods, can be adopted :, (i) Keeping the load same and number of repetitions can be increased., (ii) Increasing the load and keeping the repetitions same., 3., Principle of Specificity of Training : For the improvement of performance,, both the general and specific training are equally important. Initally general, training should be given to develop all components of fitness, and later on, proporation of specific taining should be increased gradually. For example,, the speed improved through running will also be beneficial in football. All, athletes need development of general fitness, but throwers need more of, strength training.

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260, , Physical Education-XII, , 4., , Principle of Uniformity : Firstly training is uniform to all players to sport, talent. But training should have an individualistic approach with passage, of time. A coach should take into consideration with the following points :, (i) Sex , (ii), Age, (iii) Psychological difference , (iv) Training level, 5., Principle of Periodization : It is the process of preparing the sportsperson, to give his/her best performance in a particular competition. It has three, phases : Macro, Meso and Micro cycle., (i) Macro Cycle : Duration of three months to one year. Last macro cycle, should be aimed at recovery and relaxation., (ii) Meso Cycle : Duration of three to six weeks. Last macro cycle should, be aimed at recovery and relaxation., (iii) Micro Cycle :Duration of three to ten days. Last training session should, aim at recovery and relaxation., 6., Principle of Warming-up and Limbering down : Warming-up is a must, before any training session as it prevents muscle soarness and muscle injury., At the completion of training session, gradual cooling down or limbering is, also essential for returning to normal level., Q2. Explain the principle of Interval training method. How is interval training, practised? Explain its importance., Ans. This method was first introduced by Woldemar and Greshlor and again modified, by Reindell. This method is considered as the best method for development of, endurance. In this method the principle of “effort and incomplete recovery” is, followed. Exercises are done at relatively higher intesity (speed) with intervals of, incomplete recovery. In this method the heartbeat should go up to 180 beats per, minute and then the interval should be given, such as to bring the heart beat to, 120-130 beats per minutes. After this activity should be started again., In interval training method the total workout is done in small parts where, incomplete rest given between each workout. It is like ......................, , This method is of two types :, 1., Intensive Interval Method , 2., Extensive Interval Method, 1., Intensive Interval Method : In this method, intensity of exercises should, be 80-90%, total distance is 2 to 5Km., or volume of workout is 15 to 30, min. Heartrate is kept around 170 to 200 beats per minute. Duration of rest, is 1 to 3 minutes (after each repetition). Mode of recovery is walk or slow, jogging or rest. This method increases anaerobic metabolism. Along with, aerobic endurance, it also improves speed endurance, maximum strength, and strength endurance of the player.

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Training in Sports, , 2., , 261, , Extensive Interval Method : In this method, intensity of exercises should, be 60-80%, total distance is 5 to 10 Km., or volume of workout is 30 min., to 1 hour. Heartrate is kept around 140 to 170 beats per minute. Duration, of rest is 1 to 3 minutes (after each repetition). Mode of recovery is walk or, slow jogging or rest. In this method, the aerobic endurance of an individual, is improved. As the speed of exercises is low, energy is supplied mainly, through aerobic metabolism. It also improves basic, general and strength, endurance of the player., Advantages of Interval Training Method :, (i) This endurance training method develops high level of aerobic and, anaerobic endurance., (ii) Rest and Recovery is given importance, so less chances of overfatigueedness or staleness., (iii) Effective for athletes of almost all games and sports as it develops speed, along with endurance., (iv) This method is very effective for runner, sprinter, middle distance runner,, long distance runner. This practised once or twice in a week., (v) Proper adaptation of workout is achieved, thus helps in endurance, development., (vi) The progress of athlete can be measured or evaluated easily., Q3. Describe the Flexibility development training methods in detail., Ans. Flexibility Development Training Method : Flexibility is the ability to perform, a joint action through a range of movements. Flexibility can be defined as “the, maximum range of motion at a joint”, that is the extent of movement possible, about a joint without undue strain. Flexibility of individual varies from joint to, joint due to many reasons like structure of joints; attachment of ligaments and, tendon of joint; surrounding , muscles; lack of co-ordination between flexor and, extensor muscles; injury, age and fitness of indivudual, etc. Flexibility is very, essential to perform many sports activities such as gymastics, Yoga,Swimming,, Karate and Dance, etc. Flexibility contributes to the efficient performance of all, kinds of physical activities, including everyday task and sports.

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262, , Physical Education-XII, , 1., , Active Flexibility Training Method : In this method of training player, performs flexibility exercise without any external help. In active flexibility, method individual tries to achieve maximum flexibility of joint through, macular activities. Thus, muscles fibres help to stretch joint to maximum, range. This method is performed in two ways :, (a) Static Flexibility Method : These exercises are performed without any, external help. Static streching involves gently and slowly moving into the, strech position and holding for a certain period. As the muscles relaxes, the, stretch should be extended and hold again stretching should not be painful,, must be taken otherwise. It may cause an injury. Stretching should be held, from 10 to 30 seconds. Various yogic asanas are also helpful for this like, Paschimottanasana, Charkasana, Halasana, Akarndhanurasana, etc, (b) Dynamic Flexibility Method : The individual performs these streching, exercises while in motion. This dynamic method uses the momentum, generates from repeated bouncing movements to strech the muscles. It is, very effective but most experts do not recommend this method because it, may overstretch the muscles and can cause injury. This method includes, exercises like swinging the trunk sidewards, forward, backward, swinging, the legs to sides, upward, backward, etc. It is performed without any, external help., 2., Passive Flexibility Training Method : Passive streching techniques are, ususally performed with an outside force such as partner who applies a, strech to a relaxed joint. Partner stretching requires close communication, between partners, and the slow application of the stretch in order to prevent, injuries. Some equipments are used as a support such as strech rops, big, role ball, bar stand, etc., Q4. Explain circuit training method. Write down its advantages., Ans. Circuit Training Method : This is a scientific training method and was developed, by R.E.Morgan and G.T.Adamson of physical Education Department of Leads, University, England in 1957. It is the training method in which certain exercises, are performed one after the other in the form of a circuit. These exercises are, arranged in such a way that the same group of muscles are not involved in next, station. Generally, a circuit consists of 5 to 10 exercises or it can be according to, capacity of the trainee. In circuit training different muscle groups are exercised in, roation and its aim is all round development of components of physical fitness., At each station a particular type of exercise is performed without rest with certain, number of repititions or for certain time duration. Special care is taken so that, successive stations should not have similar exercises involving same muscles., This circuit set up may be indoors or outdoors. The important thing to be kept, in mind while selecting exercises is that each exercise should be different from, the previous exercise. Circuit training in particular is effective in improvement, of strength and endurance.

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Training in Sports, , 263, , Points to be considered before training session :, (i) Number of repetition on each station, (ii) Number of station in each circuit, (iii) Speed of performance of an exercise, (iv) No rest should be taken., (v) Duration of exercise. (approximately 30 sec. to 2 min.), Classification according to nature of exercises :, (i) General Circuit Training : In this, the general exercises are done in rotation,, so that different muscle groups are exercised. For example ; Standing Jump,, Squate Jump, Sit-ups, Chin-ups, Bench press, Push-ups, Pull-ups, Spotjumping, skipping on the box, etc., , (ii) Specific Circuit Training : In this specific exercises are done for different, , group of muscles. For example specific fircuit designed to develop skills of, footbal games., , , Advantages of Circuit Training Method :, (i) It can be performed, indoors as well as outdoors., (ii) 5 to 10 students can be trained at a time., (iii) It can be done with or without specific equipments., (iv) Maximum functioning of muscles can be gained in a single circuit., (v) It develops strength endurance and co-ordinative ability., (vi) General as well as specific exercises for the game can be performed.

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264, , Physical Education-XII, , Multiple Choice Question, 1., , Duration of Meso Cycle is, (a) two to six weeks, (b) three to seven weeks, (c) four to eight weeks, (d) five to ten weeks, 2. Duration of Micro Cycle is, (a) four to 15 days, (b) three to 10 days, (c) six to twelve months, (d) 1 year, 3. Duration of Macro Cycle is, (a) four to fifteen days, (b) three to seven weeks, (c) three months to ten weeks, (d) five to ten weeks, 4. Explosive strength is the combination of, (a) resistance and energy abilities, (b) resistance and speed abilities, (c) strength and speed abilities, (d) resistance and strength abilities, 5. Muscle movements produce...........................strength., (a) dynamic strength, (b) explosive strength, (c) endurance strength, (d) maximum strength, 6. Who introduced Isometric Exercises in 1953?, (a) De Lorene, (b) Hattinger and Muller, (c) JJ Perrine, (d) Robert Kuhn, 7. Which among the following does not belong to the continous training method?, (a) Local intensity, (b) Increase in speed, (c) High level of endurance, (d) Decrease in speed, 8. Which of the following is the best for the development of endurance?, (a) Fortlek training method, (b) Interval training method, (c) Continous training method, (d) None of the above, 9. In how many types speed method can be divided?, (a) Three, (b) Two, (c) Six, (d) Four, 10. What is the meaning of Fortlek?, (a) Speed, (b) Play, (c) Speed Play, (d) All of the above, 11. ..................... is the ability of a player to move the physical organs in order to, perform an a action, (a) Differential ability, (b) Coupling ability, (c) Reaction ability, (d) Perfection ability

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Training in Sports, , 265, , 12. Fartlek training was developed in ....., (a) India, (b) Sweden, (c) Canada, (d) U.S., 13. Walking on the treadmill helps in developing ....., (a) isometric strength, (b) explosive strength, (c) isokinetic strength, (d) endurance, 14. How many students can be trained at a time in circuit training method?, (a) 5-6 students, (b) 6-7 students, (c) 7-10 students, (d) 5-10 students, 15. In how many types speed can be divided?, (a) Two, (b) Five, (c) Three, (d) Four, 16. Preparatory period is, (a) 2/3rd or 3/4th of total training period, (b) 1/2th or 3/4th of total training period, (c) 4/5th or 6/5th of total training period, (d) 1/10th of total training period, 17. Who is known as the father of gymnastics, (a) Fredrich Yann, (b) De Lorrene, (c) Hattinger, (d) JJ Perriene, 18. When was circuit method introduced first, (a) 1957, (b) 1956, (c) 1954, (d) 1959, 19. Ability of a muscle (or group of muscles) to work continuously for a long, period of time is called :, (a) muscular endurance, (b) aerobic capacity, (c) muscular power, (d) muscular strength, 20. What aspect of fitness does the following define: “The ability to use strength, quickly to produce an explosive effort”., (a) Agility, (b) Muscular Power, (c) Stamina, (d) Balance, 21. Ability to move or change direction quickly is called :, (a) agility, (b) muscular power, (c) stamina, (d) balance

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266, , Physical Education-XII, , 22. It is also called as Isometric strength:, (a) maximum strength, (c) static strength, 23. The word Isometric also means:, (a) the same size, (c) the large size, , (b) explosive strength, (d) strength endurance, (b) the small size, (d) the largest size, , ANSWER :, 1. (a), 11. (b), 21. (a), , 2. (b), 12. (b), 22. (c), , 3. (c), 13. (c), 23. (a), , 4. (c), 5. (a), 6. (b), 14. (d) 15. (d) 16. (a), , 7. (b), 17. (a), , 8. (a), 18. (a), , 9. (b), 19. (a), , 10. (c), 20. (b)