Training In Sports. Class 12 Physical education

Notes

1. Training In
Sports

2. Introduction :-
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Training means the process of preparing
for a task
Components of physical fitness are-
Strength
Speed
Flexibility
Endurance
Coordinative abilities

3. Strength:-
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The ability to overcome resistance is called
strength
It can also be defines as the amount of force a
muscle or muscle group can exert.
Strength of the body can be measured in
Pounds or Dynes

4. Types of strength:-
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Static strength
Dynamic strength
Maximum Strength
Explosive strength
Strength Endurance
3. Relative strength

5. Static Strength
Static Strength is
your ability to hold
a pose without
movement
(concentric and
eccentric
contractions).
 Static Strength is
often measured by
Isometric Exercises.

6. Dynamic strength
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Dynamic strength is the ability to apply a force repeatedly
over a period of time. It is essential for highly explosive
activities such as sprinting and is similar to elastic strength.
Also called isotonic strength because it is related to
movement
Ex: pull-ups and push-ups
It is of a diminishing tendency in which muscles refuse to
work after sometime
It is of 3 types-
Maximum strength
Explosive strength
Strength endurance

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Maximum Strength:-
It is the ability to overcome
or to act against resistance.
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.
Ability to work against
maximum resistance
Not used in all sports only
used in sports where heavy
resistance is to be tackled
Ex: weightlifting, shot-put,
discus throw, etc.

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Explosive Strength:
It is a combination of strength
and speed abilities. 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.
Ability to overcome resistance
with high speed
Combination of speed and
strength abilities
Ex: weightlifting , hammer throw,
long jump, etc
It is also used in endurance
events
This force is applied just like
explosion that is why it is also
called explosive power

8. Strength endurance:-
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It is the ability to overcome resistance or to act
against resistance under conditions of fatigue
Strength endurance is the specific form of
strength displayed in activities which require a
relatively long duration of muscle tension with
minimal decrease in efficiency. Sports that involve
strength endurance are numerous from the rower
to the swimmer to the wrestler on the mat. Even
these examples are differentiated by the abilities
expressed, dynamic or static, general or local
strength endurance.
Combination of strength and endurance abilities
Used in long distance races, swimming, cycling,

9. Methods of improving strength-
Isometric Exercises
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Exercises which are not visible, no direct
movements, hence they cannot be observed
‘Iso’ means constant and ‘metric’ means
length
No change in the length of muscles
Require less time and equipment
ex: archery, weightlifting, gymnastics, etc
Work done= force x distance moved in the
direction of force

10. Isotonic exercises
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The literal meaning of the word isotonic is constant tension i.e.,
iso means constant, tonic means tension. In this exercise the
length of muscles changes (shortens or lengthens) during action
along with tension in them. Isotonic exercise is a form of active
exercise in which muscles contract and cause movement. There
is no significant change in resistance throughout the movement,
so the force of contraction remains constant. Such exercise
greatly enhances joint mobility and helps improve muscle strength
and tone.
Movements of muscles can be observed directly
Can be done with or without a equipment
Increases the flexibly and length of muscles and are good for
conditioning in sports
Ex: throw a ball, jump, run, weightlifting etc.

11. Isokinetic exercise
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Iso means constant, kinetic means speed.
These exercise are performed on specially
designed machines. These exercise are developed
by Perrine in 1968. In these exercise, contraction of
muscles applies maximum force only at a particular
angle of its range of movement, whereas, in
isokinetic exercise contraction of force  throughout
the complete range of movement. These exercise
involve a specific type of muscle contraction which
is not involved in games and sports like rowing and
swimming.
Ex: water sports, skating, climbing, running, etc

12. Speed- Types and method of
development
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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 meters and 200 meters.
Speed as the capacity of an individual to perform
successive movement of the same pattern at a fast rate.
Contraction and relaxation of muscles
The capacity of an individual to perform successive
movement of the same pattern at a faster rate.
Speed depends on hereditary factors especially on the
number of muscle fibers one has

13. Types of Speed:

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Reaction ability- Simple reaction and Complex reaction
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.
Acceleration ability: Acceleration ability shows the rate of
change of velocity of an athlete in a time interval or in a
definite distance, thus starting from rest how fast they
reach their maximal or submaximal speed. It is a very
important ability for sprinters and in all ball games.

14. Methods for improving speed

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Acceleration run-
It is the ability to increase speed from jogging to running and
finally sprinting. It depends on explosive strength, frequency
of movement & technique. To attain maximum speed from a
stationary position this is practiced after learning proper
technique.
Pace run-
A competitive pace race is a timed race in which the
objective is not to finish in the least time, but to finish within
the prescribed time and in the best physical condition. In
some races, the prescribed time is very narrowly defined
and the winner is the competitor who finishes closest to the
prescribed time. Complete recovery is ensured between two
repetitions. This means to running the whole distance of a
race at a constant speed. In this the athlete runs the race
with uniform speed.

15. Endurance
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Endurance (also called Stamina, or Durability) is the ability
of an organism to exert itself and remain active for a long
period of time, as well as its ability to resist, withstand,
recover from, and have immunity to wounds, or fatigue. In
humans, it is usually used in aerobic or anaerobic exercise.
endurance. Endurance training which is designed to
improve stamina, endurance, and overall performance.
Athletes use it while they prepare for both long and short
events. People who are not athletes may utilize endurance
training as a method to get fit. It is the ability to withstand
fatigue.
It is the ability to sustain an activity
Barrow and McGee defined endurance as the result of a
psychological capacity of an individual to sustain the
movement over a period of time
Usually measured by the number of repetitions

16. Types of endurance according to nature of
activity and duration of activity
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Basic Endurance: Basis endurance is
the ability to perform movements in
which large number of body muscles
are involved and the activity is
performed at slow pace for long
duration such as jogging, walking, slow
running and swimming.
Speed Endurance: It is the ability to
resist fatigue in activities lasting up to
45 seconds. The event of 400 mts
sprint is the most suitable example of
speed endurance. This is mainly
dependent upon the power and
capacity of energy production.
General Endurance: It is the ability to
resist fatigue satisfactorily cause by
different types of activities. Activities
may be aerobic or anaerobic in nature.
These activities may be low or high
intensity but for longer duration.

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Speed endurance-
The ability to resist fatigue in
activities lasting more than 45sec. E.
g. 400 M
Short term endurance-
The ability to resist fatigue in
activities lasting up to 45secs-2min.
E.g. 800, cycling
Middle term endurance-
The ability to resist fatigue in
activities lasting up to 2-11 mins. E.g.
1500M and 3000M
Long term endurance-
The ability to resist fatigue in activities
lasting up to more than 11min. E.g.
5000m and 10000 m

17. Methods to develop endurance
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Continuous training method- Continuous
training is a form of exercise that is performed at a
'continuous' intensity throughout and doesn't involve
any rest periods. Continuous training typically
involves aerobic activities such as running, biking,
swimming and rowing. This an exercise is performed
for a long duration without any breaks & intensity of
exercise low
Interval training method- it is very effective for developing
endurance track runners and is training of heart by endurance
activities
Fartlek training method- means speed. It is the training for
enhancing endurance.

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Fartlek Training Method-
The word “fartlek” is a Swedish
term which means “speed play.”
It is a training method that
blends continuous
(endurance) training with
interval (speed) training.
 Fartlek runs challenge the body
to adapt to various speeds,
conditioning you to become
faster over longer distances.
Fartlek training allows the
athlete to run freely over varying
distances and at varying speeds.
Fartlek allows the athlete to run
at varying intensity levels over
distances of their choice. This
type of training stresses both the
aerobic and anaerobic energy
pathways.
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Interval Training Method
 Interval training is a type
of training that involves a series of
low to high intensity workouts
interspersed with rest or relief
periods. The high-intensity periods
are typically at or close to
anaerobic exercise, while the
recovery periods involve activity of
lower intensity.
 Interval type of training involves
repeated efforts at are relatively
faster pace, separated by measured
intervals of incomplete recovery. It
is based on the principle of effort &
recovery. It can be classified into
short time interval, middle time
interval and long time interval.
Four variables are used:- Distance,
Time, Recovery Period and Number
of repetition

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Fartlek Training

Warm up with a steady jog
for approximately 7-10
minutes
High intensity sprint, for
approximately 60-75 seconds
Light Jog for approximately
130-150 seconds
Cool down with a steady jog
for 7-10 minutes
Run hill or stairs
Vertical jump from crouch
position, 15-20 times
Push-ups
Sit-ups
Lunges

20. speed

21. Flexibility
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Flexibility or limberness refers to the range of
movement in a joint or series of joints, and length in
muscles that cross the joints to induce a bending
movement or motion. Flexibility varies between
individuals, particularly in terms of differences in
muscle length of multi-joint muscles.
It is related to genetic factors and physical activity
programs
Types-
Passive flexibility
Active flexibility
Static flexibility
Dynamic flexibility

22. Methods to improve flexibility
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Active Stretching Method
Active stretching is
also referred to as
static-active
stretching . An active
stretch is one where
you assume a position
and then hold it there
with no assistance
other than using the
strength of your
agonist muscles
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Passive stretching method
A passive stretch is one
where you assume a
position and hold it with
some other part of your
body, or with the
assistance of a partner
or some other
apparatus. For example,
bringing your leg up
high and then holding it
there with your hand.

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Ballistic stretching
Rhythmic way of stretching
It is a type of stretching, but
it is not recommended for
improving flexibility. This
type of stretching could lead
to muscle soreness and
injury because it is possible
that this technique could
cause small tears in soft
tissue due to the bouncing
movements that force the
muscle to lengthen. Ballistic
stretching due to the
bouncing, could stretch
ligaments too far if the
movement is not controlled.
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Proprioceptive
Neuromuscular
Facilitation
 PNF stretching is much longer
stretching 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.

24. Coordinative abilities
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The abilities of an individual which allows them to various
related activities properly and efficiently.
Coordination is the ability to repeatedly execute a sequence
of movements smoothly and accurately. This may involve
the senses, muscular contractions and joint movements.
Everything that we participate in requires the ability to
coordinate our limbs to achieve a successful outcome –
from walking to the more complex movements of athletic
events like the pole vault.

25. Types of coordinative abilities
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Orientation ability- Orientation ability is an ability to realize
position of the body or its parts in space and time. Rhythm
ability enables to grasp and meteorically express rhythm
which is externally determined or contained in the motor
activity it self.
Coupling ability- It is the ability of a player to move his
physical organs in order to do his activities. For example.
Coordinative between hands and eyes, feet and eyes etc. Ex.
in volleyball the smasher smashes the ball according to the
lift of the ball and blockers coordinating the movements of
his hands head and feet. 
Differentiation ability- It is the ability to determine the
position of the body & its parts in time & space in relation to
gravity, object. This ability to achieve a high degree of
accuracy & economy of separate body movements phases in
a motor action. 

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Reaction ability- It is the ability to react immediately or
quickly and effectively to a signal.
1. Simple reaction ability
2. Complex reaction ability
Balance ability- As the ability to maintain balance during the
complete body movement & to regain balance quickly after
the balance disturbing movement,
Rhythm ability- to observe or perceive the rhythm of a
movement & to do the movement with external rhythm -
music or express.
Adaptation ability- to adjust or change the movement
effectively on the basis of changes or anticipated changes
in the situation.
Differentiation ability- It is the ability to determine the
position of the body & its parts in time & space in relation
to gravity, object. This ability to achieve a high degree of
accuracy & economy of separate body movements phases
in a motor action.

27. Circuit training
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Circuit training is a style of workout where you cycle
through several exercises (usually five to 10) targeting
different muscle groups with minimal rest in between.
The result is a workout that taxes your muscular
strength and endurance and your cardiorespiratory
system
It is the training methods in which certain exercises of
various kinds are performed with or without apparatus
with given dosage
Timed Circuit training
Competition Circuit training
Repetition Circuit training
Sports specific or running Circuit training

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Strength Circuit Training
A strength circuit is a type of
circuit training, which consists
of strength-centric, weight-
bearing exercises. A strength
circuit can be performed using
free-weight exercises,
machine-based exercises, or
body-weight exercises. A mix
of all of these strength training
modes can also be part of
strength circuit training
Timed Circuit Training
This kind of circuit training
involves working a set time
period for both exercise and
rest intervals. For example, a
typical timed circuit can involve
30 seconds of exercise and 30
seconds of rest in between
every exercise.

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Cardio Circuit Training
A cardiovascular workout can be
made more interesting by
performing a cardio circuit. A cardio
circuit involves a quick succession
of moves like speed skaters,
jumping jacks, burpees, jump squats
and jumping rope. Alternatively, a
circuit can also be performed by
doing a short burst each, on five or
more different cardio machines, to
pump up the heart rate.
Repetition Circuit Training
This is the ideal circuit training type
when working with large groups of
people having different levels of
fitness and ability. While the fittest
group may be able to do the
maximum number of repetitions of
each exercise.

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Competition Circuit
Training
A competition circuit
training is a type of circuit
training, which is basically
a timed circuit in which
the performer pushes
them self to complete
maximum number of
repetitions of an exercise
in the set time period. The
idea is to keep the time
period the same, but try
an increase the number of
repetitions they can do in
the set time period.

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Sport-Specific or Running
Circuit Training
This type of circuit training is
especially designed for athletes who
wish to enhance their performance in
a specific sport. Sport-specific or
running circuit training is best
performed outdoors or in a huge, open
area. One needs to choose exercises
which are specific to their particular
sport, or emphasize an aspect of that
sport in this type of circuit training. For
example, a running circuit can include
core and leg strengthening exercises
distributed among ½ mile race pace
runs on the treadmill. Kickboxing
circuits can involve alternating
shoulder, core and gluteal strength-
moves with punching and kicking
segments, and football circuits can
alternate agility weight training with
drills, are other sport-specific circuits.

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Upper-body
Push ups
Bench dips
Back extensions
Medicine ball chest pass
Bench press
Inclined press u
Core & trunk
Sit ups (lower abdominal)
Stomach crunch (upper
abdominal)
Back extension chest
raise

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Lower-body
Squat jumps
Compass jumps
Astride jumps
Step ups
Shuttle runs
Hopping shuttles
Bench squats
Total-body
Burpees
Treadmills
Squat thrusts
Skipping
Jogging

32. Benefits of circuit training.

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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.
 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. The trainee gains
good result in a short period. It doesn‘t create boredom as
lot variety of exercise can be included etc.
The initial routines were arranged in a circle, alternating
between different muscle groups.

33. Disadvantages of circuit training
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Many exercises require specialized equipment - e.
g. gym equipment
Ample space required to set up the circuit
exercises & equipment
In general, can only be conducted where
appropriate facilities/equipment are available
Use of additional equipment requires appropriate
health and safety monitoring
Initially very tiring, specially for beginners
Does not contribute to long term endurance
needs.