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CONTENTS, , , , , , , , , , , Strength- Definition ,Types & Methods of, improving Strength-Isometric, Isotonic & Isokinetic, Endurance- Definition,Types & Methods to, develop Endurance- Continuous, Interval &, Fartlek Training., Speed- Definition,Types & methods to develop, Speed- Acceleration Run & Pace Run, Flexibility- Types & methods to Improve Flexibility, Coordinative Abilities-Definition & Types, Circuit Training – introduction and its Importance, , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 2

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Strength and its Types, Sports training is a special process of, preparation of sports persons based on, scientific principles aimed at improving and, maintaining higher performance capacity in, different sports activities.,  Strength is the ability to overcome, resistance or to act against resistance., Strength is of following types:,  Static Strength: It is also known as, Isometric Strength. It is the ability to act, against resistance from single or one, position e.g. Arm Wrestling, Power Lifting,, Pushing the wall etc., , , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 3

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Types of Strength, , , , , , , , , Dynamic Strength: It is also known as Isotonic, Strength. It is related to movement. Thus, we can say, that it is required for movement. It is of three types :, Maximum Strength:- It is the ability to overcome or, to act against 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. i.e. Weightlifting., Explosive Strength: It is a combination of strength, and speed 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. i.e. 100M Start, Strength Endurance: It is the ability to overcome, resistance or to act against resistance under conditions, of fatigue. i.e. Long Distance Running, , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 4

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Methods to Develop Strength, , , Isometric Exercises: It, was introduced by, Hettinger and, Mullar(1953) ‘Iso’ means, ‘constant’ and ‘metric’, means ‘length’. An, isometric contraction, occurs when there is, tension on a muscle but, no movement is made,, causing the length of the, muscle to remain the, same. e.g. Pushing a wall., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 5

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Methods to Develop Strength, , , Isotonic Exercise, : These were developed, by De Loone, (1954).Isotonic, exercise is a form of, exercise which involves, controlled contraction, and extension of, muscles and, mobilization of the, joints around those, muscles. i.e. Jumping,, Running, doing skills., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 6

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Methods to Develop Strength, , , , , , , Isokinetic exercises, are performed on, specially designed, machines., These exercises were, developed by Perrine in, 1968., In these exercises, there, is movement along with, continuous tension in, both flexor and, extensor muscles., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 7

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Endurance and its Types, , , , , , Endurance: To resist fatigue or it is the ability to, do movement under the condition of fatigue., Basic Endurance: Basic endurance is also called, aerobic endurance. In fact, basic endurance is the, ability to perform movements in which large, numbers of body muscles are involved and the, activity is performed at slow pace for long, duration., General endurance: General endurance is the, ability to resist fatigue satisfactorily caused by, different types of activities. These activities may be, aerobic or anaerobic in nature.These activities, may be of low or high intensity but for longer, duration., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 8

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Endurance and its Types, , , , , , , , , Speed endurance is the ability of an individual, to perform a movement with high speed under, the condition of fatigue up to 45 seconds., Specific endurance: Specific endurance is the, ability to resist fatigue caused by a specific or, particular sports activity. As the nature of, fatigue is different from sports to sports., In short terms endurance, the activity lasts, from 15 seconds to 2 minutes. Ex.100m race., The medium term endurance is needed for, 1500m race, lasting from 2 min to 11 minutes., Long term endurance is needed for those, sports which require more than 11 minutes, time.Ex.5000m to 10000m race., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 9

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Methods to Develop Endurance, , , , , , , , , Continuous method: This method consists of long distance, running without break or recovery or pause. This method is, further divided into following parts:, Slow continuous method: It consists of long distance running, slowly without any break or pause with low intensity. For, example: cross country runs. The heart rate remains between, 140 and 160 beats per minute. Duration is from 30 minutes to 2, hours or even more., Fast continuous method: In this method intensity is higher but it, requires less time. The duration is up to 20 minutes continuous, without any break. The heart rate reaches 160-180 heats per, minute. Fast pace method is effective for improving amount of, oxygen consumed by the working muscles, heart and, lungs. Example: Aerobics., Variable pace method: It is a combination of above methods. The, activity is done continuously but the pace is changed. This can be, done from 15 minutes to 60 minutes and the heart rate should, remain under 140-180 beats per minute. Example: Fartlek, , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 10

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METHODS TO DEVELOP ENDURANCE, , Interval Training Method: It is widely used for the development of, speed and endurance. This method is based on tire principle "effort, and recovery". This means during training, the recovery of athlete, between specified workouts, some recovery period or interval is, given. The pulse rate increases, blood pressure also increases., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 11

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Methods to Develop Endurance, , , , , , , , , , Fartlek Training Method: Fartlek training method, is used for developing endurance. Gosta holmer, developed Fartlek training in 1937.The word ‘fartlek’, is a Swedish word means ‘speed play’., It is such a training method that blends continuous, training with interval training., This training method lays emphasis on both the, aerobic and anaerobic systems., In this method, pace or speed is not preplanned so it, is left up to the individual., He can change his speed according to the, surroundings (hills, rivers, forests, muddy roads, metal, roads and grassy grounds), Self discipline plays a vital role in Fartlek training, method., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 12

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Meaning of Speed, Speed : 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 and 200 meters.,  Speed as the capacity of an individual to, perform successive movement of the same, pattern at a fast rate., , , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 14

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Types of Speed, Movement speed: It is the ability to do a, movement in minimum time. It depends upon, technique, explosive strength, flexibility and, coordinative abilities.,  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.,  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., , , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 15

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Methods to Develop Speed, Acceleration runs: Acceleration runs are, usually adopted to develop speed, specially in, attaining maximum speed from stationary, position.,  It should be kept in mind that the technique of, any event should be learned in the beginning., Only then, we should switch over to, acceleration runs.,  For example: in 100 m sprint race, we should, lay stress on the technique of start and, complete running action, we should practice it, at a slow speed., , , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 16

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Methods to Develop Speed, Pace runs or races: Pace races mean,, running the whole distance of a race at a, constant speed.,  In pace races, an athlete runs the race with, uniform speed. Generally, 800 meters and, above races are included in pace races.,  As a matter of fact, an athlete can run a, distance of 300 meters at full speed. So, in, longer races such as 800 m or above races, he must conserve his energy by reducing, his speed., , , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 17

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Meaning of Flexibility,  Flexibility:, , Flexibility is the range of, movement of the joint of a sports, person.,  Flexibility can be defined as the ability to, execute movements with greater, amplitude or range.,  It is affected by muscle length, joint, structure tendons, ligaments, and other, factors., DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 18

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Types of Flexibility, , , , , , , , , , Active flexibility: - The ability of an individual to do, the joint movement for a longer range without any, external help. Active flexibility is always greater than, passive flexibility. Ex. doing any stretching exercises, without external help., It is two kinds:Static Flexibility: - It is usually required by a sports, person when he remains in static position e.g. Diving,, sitting, lying, etc., Dynamic Flexibility: - It is needed for walking and, running its increase by static stretching., Passive Flexibility: - the ability to do joint movement, with a greater range with an external help of partner., This flexibility is largely determined by joint structure,, stretch ability of the muscle and ligament. Passive, flexibility helps in the development of active flexibility., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 19

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Methods to Develop Flexibility, , , , , 1. Ballistic method: In ballistic method, the, movement is performed with a swing in a, rhythmic way. The related joint is stretched, with a swing. The stretching exercise can be, performed rhythmically with a count. At each, count, the joint is stretched to the maximum, limit and then it is again flexed., 2. Static stretching method: Static, stretching method involves gradually easing, into the stretch position and holding the, position. The amount of time a static stretch, is held depends on one’s purpose. If it is a, part of cool down, then the stretch should, be held for 10 seconds., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 20

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Methods to Develop Flexibility, , , , , , 3. Dynamic stretching method: Dynamic, stretching consists of controlled leg and arm swings, that take you gently to the limit of your range of, motion. Where the event requires a dynamic, movement it is appropriate to conduct dynamic, stretching exercises., 4. Proprioceptive Neuro Muscular, Facilitation PNF stretching is much longer, stretching (Supine and Chair) session when, compared to the other types. It requires a partner‘s, help to utilize this technique. The use of a partner is, so that there can be a contraction and relaxation, phase. This type of stretching is actually the most, effective form of stretching, but it is also considered, the most painful type of stretching,, , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 21

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Meaning of Coordinative Ability,  Coordinative, , abilities are those, abilities of an individual which enable, the individual to do various related, activities properly as well as, efficiently.,  Our accuracy, rhythm, flow and, constancy depend on our, coordinative abilities., DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 22

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Types of Coordinative Ability, , , , , , , Orientation ability: It is the ability to determine the, position of the body and its parts in time and space in, relation to gravity, moving objects like ball, opponent,, partner and playing field etc. This ability depends on, functional capacity of sensory organs like eyes and, kinesthetic sense organs etc., Coupling ability: Coupling ability is the ability to, combine the movements of different body parts for, performing perfect sports movements. This ability is, very significant for approximately all sports but specially, in team games, gymnastics and combative sports (boxing, and wrestling etc.). For example in boding, the, movements of hands, head, trunk and fat are essential to, couple to achieve a certain goal., Adaptive ability enables modifications of motor, activity on the basis of comparison or anticipation of, new or changing conditions during performing motor, activity., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 23

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Types of Coordinative Ability,  Differentiation Ability: The, , ability to, attain a high degree of accuracy and, economy of separate body movements, and movement phases in a motor action.,  Rhythm Ability: It is the ability to, understand the rhythm of Movement and, to do the movement with the required, rhythm.,  Balance ability is understood as an, ability to keep body or its parts in a, relatively stable position., DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 24

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Meaning of Circuit Training, In this training method in which certain, exercise of various kind are performed, from one Station to another station with, or without apparatus with given dosage.,  It was developed by ―Adamson and, Morgan in 1957.,  According to Adamson & Morgan “, Circuit training is the training method in, which certain exercise of various kinds, are performed with or without apparatus, with given dosage.”, , , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 25

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Benefits of Circuit Training, It is easy and interesting method.,  It requires short duration.,  It can be performed indoor and as, well as outdoor.,  It involves the all organs of body.,  It can be easily supervised by the, coach.,  It provides an interesting atmosphere., , , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 26

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Importance of Circuit Training, It is the best method for beginners as it, develops strength and endurance.,  Maximum functioning of muscles can be, gained in a single circuit.,  It gives relief from any kind of tension.,  It is a workout routine that combines, cardiovascular fitness and resistance training.,  The initial routines were arranged in a circle,, alternating between different muscle groups.,  Circuit training plays an integral role in the, offseason workouts of many professional, athletes., , , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 27

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How to Increase Work Load in Circuit Training, ,  Increasing, , the number of stations,  Increasing the number of, repetitions of an exercise,  Increasing the frequency,  Reducing the interval between the, exercise., , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 28

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Diagram for Circuit Training, , , , , , , , , , , , , , , , , , Bounding, Press- ups, Knee-Extensions, Squats Thrusts, Rebound, Chin-Knees, Box & Hurdle Jumping, Hip Thrusts, Skipping, Rope Climbing, Continuous Step -ups, Horizontal Sprinting, Bent- Leg Sit-Ups, , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 29

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Circuit Training Exercise for Upper Body Strength, , , , , , , , , , , , , , , High Knees/Front Knees, Lifts, Push-ups, Dumbbell Flat Bench, Press, Butt Kicks, Pull-ups, Standing Two-Armed, Bent over Dumbbell, Rows, Burpees/Squats Thrusts, Decline Push-ups, Standing Dumbbell, Overhead Shoulder Press, , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 30

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Circuit Training Exercise for Lower Body Strength, , , , , , , , , , , , , , , Sit-ups, Step-ups, Press-ups, Squats, Dorsal Press, Shuttle Runs, Seated Dips, Burpees test, Bent arm Pullovers, Straddle Jumps, , DR.GAJENDER SHARMA 9829037221,7014734358, , 5/21/2021, , 31