class 12th Ch 10 training in sports by bhawani pratap singh shekhawat

based on the latest syllabus

1. CBSE 12TH
CLASS
SESSION
2020-21
BY: BHAWANI PRATAP SINGH
SHEKHAWAT
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

2. CHAPTER –10
TRAINING IN SPORTS
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

3. CONTENTS
STRENGTH –DEFINITION, TYPES & METHODS OF IMPROVING STRENGTH –
ISOMETRIC, ISOTONIC & ISOKINETIC
ENDURANCE -DEFINITION, TYPES & METHODS TO DEVELOP ENDURANCE –
CONTINUOUS TRAINING, INTERVAL TRAINING & FARTLEK TRAINING
SPEED –DEFINITION, TYPES & METHODS TO DEVELOP SPEED –
ACCELERATION RUN & PACE RUN
FLEXIBILITY –DEFINITION, TYPES & METHODS TO IMPROVE FLEXIBILITY
COORDINATIVE ABILITIES –DEFINITION & TYPES
CIRCUIT TRAINING -INTRODUCTION & ITS IMPORTANCE
10.1
10.2
10.3
10.4
10.5
10.6
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

4. COMPONENTS OF PHYSICAL FITNESS
•STRENGTH
•ENDURANCE
•SPEED
•FLEXIBILITY
•COORDINATIVE ABILITIE
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

5. 10.1 STRENGTH –DEFINITION, TYPES & METHODS OF IMPROVING
STRENGTH –ISOMETRIC, ISOTONIC & ISOKINETIC
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

6. STRENGTH
Strength Is The Ability Of The Muscles To Overcome
Resistance.
➢Facilitates The Ability To Resist Disease As It Affects
Organic Efficiency .
➢It Is The Amount Of Force A Muscle Or Muscles
Group Can Exert.
➢It Is Achieved By Voluntary Muscle Contraction.
➢Specific Type Of Strength Is Required In Specific
Type Of Sports
➢Strength Is Divided Into Two Types:
❖Dynamic Strength
❖Static Strength
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

7. DYNAMIC STRENGTH
❖Dynamic Strength Is Also Called Isotonic
Strength Because It Is Related To The
Movement Which Is Clearly Visible.
❖Dynamic Strength Is Of Diminishing
Tendency In Which Muscles Refuses To
Work After Sometime.
❖In Each Sports Movement, Strength
Appears In A Different Form Which Are
➢Maximum Strength
➢Explosive Strength
➢Strength Endurance
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

8. STATIC STRENGTH
❖Static Strength Is Also Called
Isometric Strength.
❖It Is The Ability Of Muscles
To Act Against Resistance.
❖This Type Of Strength Is Not
Seen Directly In Sports But In
Some Sports, It Is Applied In
Phases
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

9. METHODS
FOR
IMPROVING
STRENGTH
1. Isometric Exercises
2. Isotonic Exercises
3. Isokinetic Exercises
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

10. 1. ISOMETRIC EXERCISES
❖Isometric Is “Iso--Same” And “Metric--Length”
❖No Change In The Length Of The Muscles.
❖Work Done Cannot Be Observed.
❖Require Less Time And Equipment
❖Useful For Maintaining Strength In Case Of Injury
❖Archery, Weight Lifting, Gymnastic Are The
Examples Of Isometric Movements.
❖Work Done = Force ×Distance Moved But
Distance Moved Is 0, Therefore Work Done Is Zero.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

11. 2. ISOTONIC EXERCISES
❖Isotonic is “iso–same” and “tonic–tension”
❖Movements of muscles can be observed directly
❖Lengthening and Shortening of muscles can be
seen and called eccentric contraction and
concentric contraction
❖When we throw a ball, jump. run, weight
training, these type of contraction occurs
❖Exercise can be done with equipment or without
equipment.
❖Increase the flexibility and length of the muscles
and are good for conditioning in sports.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

12. 3. ISOKINETIC EXERCISES
❖ISOKINETIC Is “Iso –Same” And “Kinetic –
Motion”
❖Introduced By J.J. Perrine In 1968
❖Exercises Are Done Using Specially Design
Machine And Are Combination Of Isotonic And
Iso-metric Exercises
❖Machines Allow For Maximum Resistance
Over The Complete Range Of Motion
❖These Types Of Movements Are Usually
Applied In Water Sports, Skating, Climbing,
Running Etc.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

13. 10.2 ENDURANCE -DEFINITION, TYPES & METHODS TO DEVELOP ENDURANCE
–CONTINUOUS TRAINING, INTERVAL TRAINING & FARTLEK TRAINING
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

14. ENDURANCE
DEFINITION
❖Ability To Sustain An Activity
❖Also Defined As The Ability
To Resist Fatigue
❖In All Sports Endurance Is Of
High Importance
❖Measured By The Number
Of Repetitions
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

15. TYPES
OF
ENDURANCE
TYPES OF ENDURANCE ACCORDING
TO THE NATURE OF ACTIVITY
Basic Endurance
General Endurance
Specific Endurance
TYPES OF ENDURANCE ACCORDING
TO THE DURATION OF ACTIVITY
Speed Endurance
Short Term Endurance
Middle Term Endurance
Long Term Endurance
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

16. METHODS
TO
DEVELOP
ENDURANCE
1. Continuous Training
Method
2. Interval Training Method
3. Fartlek Training Method
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

17. 1. CONTINUOUS TRAINING
METHOD
❖Exercise Is Done For A Long Duration
Without Taking Rest
❖Intensity Of Exercise Is Low
❖The Heart Rate During The Exercise For A
Sportsman Remains Between 140-160
Beats /Minute
❖For Fast Continuous Method The Heart
Rate Is Increased Up To 175-180 Beats
/Minute.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

18. 2. INTERVAL TRAINING
METHOD
❖Very Effective For Developing Endurance For Track Runners
❖Intervals Are Given To The Athlete In Between The
Repetition For Complete Recovery.
❖Recovery Period Varies From Person To Person.
❖Heart Rate Should Go Up To 180 Beats/Min And When The
Heart Rate Comes Down To 120-130 Beats/Min, Again The
Repetition / Work Starts.
❖Training Load Should Be Given Again After Checking The
Heart -Rate Of The Athlete.
❖Activity -Active Rest -Activity -Active Rest –Activity [Rest
= Recovery]
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

19. 3. FARTLEK TRAINING
METHOD
❖Fartlek Is A Swedish Word That Means “Speed”
❖Blends Continuous Training And Interval Training
❖Athlete Plans His Own Pace
❖Heart Beat Rate Varies Between 140 To 180 / Minute
❖Duration Of Training Depends Upon Athlete But Minimum
45 Min
❖It Can Vary From Aerobic Walking To Anaerobic Sprinting
❖Warm Up In The Beginning And Cooling Down At The End
❖Involves Varying Pace Throughout Run, Alternating
Between Fast And Slow Pace
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

20. ADVANTAGE DISADVANTAGE
Continuous Training Method 1.Increases Glycogen In Muscles & Liver
2.Increases The No. & Size Of
Mitochondria
3.Increases The Efficiency Of Heart &
Lungs
4.Intensity Can Be Increased For Better
Results
Interval Training Method 1.More Workout Can Be Performed In
Short Duration
2.More Beneficial For Respiratory &
Circulatory System
3.Progress Of The Athlete Can Be
Measured Easily
4.Athlete Achieves His Peak
Performance In A Short Period
1.More Chances Of Injuries
2.Regular Training Can Lead To Heart
Disease
3.Top Performance Comes Before
Competition
Fartlek Training Method 1.Improves Cardio Vascular Endurance
2.Good For Aerobic & Anaerobic Fitness
3.Makes The Body Versatile
4.No. Of Athletes Can Take Parts
Simultaneously
1.Difficult To Judge The Trainee’s Effort
2.May Cause Accidents
3.Appropriate Check On Trainees
Cannot Be Maintained
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

21. 10.3 SPEED –DEFINITION, TYPES & METHODS TO
DEVELOP SPEED –ACCELERATION RUN & PACE RUN
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

22. SPEED
DEFINITION
➢It Is The Ability Or Capacity Of An
Individual To Perform A Movement Of
The Same Pattern At Faster Rate.
➢Different Sports Skills Require Different
Types Of Fast Movements And Quick
Reactions.
➢Speed Depends On Heredity Factor
Specially On Types Of Muscle Fibre One
Has.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

23. TYPES
OF
SPEED
Reaction Ability
•A) Simple Reaction Ability
•B) Complex Reaction Ability
Acceleration Ability
Movement Speed
Locomotor Ability
Speed Endurance
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

24. METHODS
TO
DEVELOP
SPEED
Acceleration Runs
Pace Runs
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

25. 1. ACCELERATION RUNS
❖It Is Used To Develop Speed Indirectly By Improving
Explosive Strength, Technique, Flexibility And
Movement Frequency.
❖It Is The Ability Of A Sprinter To Achieve High Speed
From A Stationary Position.
❖For Direct Improvement Of Acceleration Speed, A
Sprinter Should Do 25-30 Meters Sprints 6-12 Times.
❖The Maximum Speed Should Be Achieved Within 5-6
Seconds.
❖Sufficient Intervals Should Be Provided Between The
Repetitions
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

26. 2. PACE RUNS
❖Pace Run Means Running The Whole Distance
With A Constant Speed.
❖Generally 800 M And Above Races Are Included In
Pace Races. An Athlete Can Run A Distance Of 100
M At Full Speed But In Longer Races Such As 800 M
Or Above, He Must Reserve His Energy By Reducing
The Speed.
❖For Pace Run Training An Athlete Should Run At
Maximum Steady Speed For A Distance Which Is
10-20% More Than The Racing Distance Of The
Event He Is Preparing For
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

27. 10.4 FLEXIBILITY –
DEFINITION,
TYPES & METHODS
TO
IMPROVE
FLEXIBILITY
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

28. FLEXIBILITY
DEFINITION
➢It Is The Range Of Movements Of Joints
➢Range Of Movements Varies
Significantly From Joint To Joint But
Depends On The Structure Of The
Surrounding Tendons, Ligaments And
Muscle Tissues
➢Flexibility Is Related To Genetic Factors
And Physical Activity Programmes.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

29. TYPES OF FLEXIBILITY
1.PASSIVE FLEXIBILITY
➢Ability To Stretch More With External Help.
➢It Is Always More Than The Active Flexibility
2.ACTIVE FLEXIBILITY
➢Ability To Do Movement For A Longer Distance Without External
Help.
➢Divided Into Two Parts
➢Static Flexibility Diving, Starting Positions In Many Sports
➢Dynamic Flexibility Individual In Motion
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

30. METHODS
TO
IMPROVE
FLEXIBILITY
1. Ballistic Methods
2. Static Stretching Method
3. Dynamic Stretching Method
4. Proprioceptive Neuro-muscular
Facilitation Technique
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

31. 1. BALLISTIC METHODS
❖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.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

32. 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.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

33. 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.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

34. 4. PROPRIOCEPTIVE NEURO-MUSCULAR
FACILITATION TECHNIQUE
❖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.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

35. 10.5 COORDINATIVE ABILITIES –DEFINITION & TYPES
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

36. COORDINATION ABILITIES
DEFINITION
❖These Are The Abilities Of An
Individual Which Enable Him To
Do Various Related Activities
Properly And Efficiently
❖Accuracy, Rhythm, Flow And
Consistency Depend On
Coordinative Abilities
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

37. TYPES
OF
COORDINATION
ABILITIES
ORIENTATION ABILITY
COUPLING ABILITY
REACTION ABILITY
•SIMPLE REACTION ABILITY
•COMPLEX REACTION ABILITY
BALANCE ABILITY
RHYTHM ABILITY
ADAPTATION ABILITY
DIFFERENTIATION ABILITY
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

38. 1. 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.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

39. 2. 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.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

40. 3. REACTION ABILITY
❖Ability To React Immediately Or Quickly And Effectively
To A Signal.
a)SIMPLE REACTION ABILITY
➢Ability To React Immediately Or Quickly In Already
Determined Manner To Well-Known Signal.
➢Example, Reaction Of Runner In The Start Of Sprint
Races Is Already Known To The Runner.
b)COMPLEX REACTION ABILITY
➢Ability To React Immediately Or Quickly And
Accurately To Undetermined Or Unexpected
Signals.
➢Example, Facing The Ball In Cricket By A
Batsman And Tackling Opponents In Football
Or Basketball
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

41. 4. BALANCE ABILITY
❖Balance Ability Is Understood As An
Ability To Keep Body Or Its Parts In A
Relatively Stable Position.
❖Stationary Position Example Are
Hand Stand On Parallel Bars Or
Horizontal Bar In Gymnastics
❖Moving Example Are Water Skiing
And Performing On The Balancing
Beam
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

42. 5. RHYTHM ABILITY
❖It Is The Ability To Understand The
Rhythm Of Movement And To Do The
Movement With The Required Rhythm
❖Rhythm Is Not Given From Outside,
The Sportsperson Uses The Rhythm
Which Is Already Stored In His/her
Motor Memory
❖Example, Gymnastics, Synchronized
Swimming, Diving, Figure Skating Etc.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

43. 6. ADAPTATION ABILITY
❖Adaptive Ability Enables
Modifications Of Motor
Activity On The Basis Of
Comparison Or
Anticipation Of New Or
Changing Conditions
During Performing Motor
Activity.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

44. 7. DIFFERENTIATION ABILITY
❖The Ability To Attain A High
Degree Of Accuracy And
Economy Of Separate Body
Movements And Movement
Phases In A Motor Action.
❖The High Level Of This Ability
Depends On Experienced
Movement And The Degree Of
Mastery Over Motor Action.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

45. 10.6 CIRCUIT TRAINING -INTRODUCTION & ITS
IMPORTANCE
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

46. 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.
❖An Exercise “Circuit” Is One Completion
Of All Prescribed Exercises In The Program.
❖When One Circuit Is Complete, One Begins
The First Exercise Again For The Next Circuit.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

47. TYPES OF CIRCUIT TRAINING
Timed Circuit Training
Competition Circuit Training
Repetition Circuit Training
Sports Specific Or Running Circuit Training
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

48. CHARACTERISTICS OF CIRCUIT TRAINING
Exercise Are Simple To Learn And Simple To Execute
Exercise Are Performed With Medium Resistance Or With Medium Weight
Number Of Repetitions Is More
Develop Endurance And Strength
Involves Exercise Of Whole Body Part
Given To Sportsperson In Preparatory Period For Developing Endurance And Strength
Training Must Be Performed Under Gradually Increasing Strain
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

49. SOME
EXAMPLE
OF
CIRCUIT
TRAINING
EXERCISE
1. Running On The Spot
2. Throwing Medicine Ball And Catching It Again 15 To 20 Times
3. Splits Squats Jumps 15 To 20 Times
4. Carrying Weight Or Partner On Shoulder 30 To 50 Meters
5. Chin-ups Of 5 To 10 Times
6. 50 Metre Run With Sub-maximum Speed
7. Push-ups Of 10 To 20 Times
8. Standing Jumps Of 10 To 20 Times
9. Sit-ups From Supine Position Of 10 To 20 Times
10. Rope Skipping Of 1 To 2 Minutes
11. Dips Of 15 To 20 Times
12. Half Squats With Weight
13. Rope Climbing, Once Or Twice
14. To Perform Bench Press
15. Bench Press In Sitting Position.
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

50. HOW
TO
INCREASE
WORK
LOAD IN
CIRCUIT
TRAINING
1. Increasing The Number Of Stations
2. Increasing The Number Of Repetitions Of An
Exercise
3. Increasing The Frequency
4. Reducing The Interval Between The Exercise
5. Number Of Rounds Can Be Increased
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

51. ADVANTAGES AND DISADVANTAGES OF
CIRCUIT TRAINING
ADVANTAGES DISADVANTAGES
Performed Indoors Or Outdoors Require Advance Planning And Lot Of Time And Space,
Which Can Be A Problem In A Normal Gym
Equipment For Exercise Can Be Provided Easily
Easy To Learn Effective For Improving Muscular Strength But It May
Have Limited Use In Improving Strength And Power
Gain Good Result In Short Period
Interesting Methods Of Training Highly Fatiguing Specially For The Beginners. However,
It Can Helpful By Using An Effective Work-rest Ratio Of
At Least 1: 1
Not Required Long Duration To Perform Exercises
Many Athletes Can Do Exercise At The Same TimeMuscles Can Get Toned Up By Doing Circuit Training But
To Gain Muscles Is Impossible Through Circuit Training
Coach Can Easily Watch And Supervise The Training
Amount Of Training Can Be Increased Or Decreased
According To The Ability Of Trainees
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

52. IMPORTANCE
OF
CIRCUIT TRAINING
Maximum Result In Minimum Time
Ideal For Beginners
Convenient
All The Body Parts Can Be Exercised
Cardio And Strength Training Can Be Performed At The Same Time
Many Trainees Can Perform Exercise At A Time
Amount Of Training Can Be Changed
No Feeling Of Boredom
Burns Extra Calories
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //

53. For Any
QUERY feel Free to
contact me!!!
For Any
QUERY feel Free to
contact me!!!
BY : BHAWANI PRATAP SINGH SHEKHAWAT , // [email protected] / [phone] //