Training methods

Class 12 icse chapter 2 by Harjeet Kaur

1. TRAINING METHODS

2. Sports Training: Meaning : The process of preparing for a game with the help of systematic methods and exercises. Importance of sports training : It Improves physical fitness. Skill development Prevents Injuries Aligns posture Improves balance Develops concentration.

3. Methods of Training : Some important training methods are : Interval Training Method, Repetition Method, Continuous Method and Fartlek Training Method. Interval training Method : In this method, instead of running a long distance of say 10 miles daily, the athletes are made to run 400 m, 20 times a day with interval periods in between for recovery . Ex. Jogging Advantages of Interval training Method : Increased workout in less duration Easy measurement of performance Develops patience Beneficial for respiratory and circulatory systems Disadvantages of Interval training Method : More chances of injury Can develop heart problems

4. Repetition training : Repetition training is when you break training distances into smaller, more manageable parts and repeat these parts. This is, for example, when you sprint over a set distance several times. It improves your speed-endurance . Ex: Race,Sprint etc. Continuous 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. Ex: indoor and outdoor cycling, jogging, running, walking, rowing, stair climbing

5. Fartlek Training Method : Fartlek, a Swedish term that means "speed play," is a form of interval or speed training that can be effective in improving your running speed and endurance. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs.

6. WARMING-UP,CONDITIONING AND COOLING/LIMBERING EXERCISE Meaning of Warming-up : The warming up is a preparation for physical exertion or a performance by exercising or practicing gently beforehand. Warming up is performed before a performance or practice.

7. Conditioning Exercise Meaning :A body conditioning exercise is any exercise that improves a physical attribute and may include cardio exercise to burn fat or resistance training to tone muscles.

8. Meaning : Circuit Training Circuit training is an excellent way to improve strength ,stamina and suppleness (SSS). . The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. CIRCUIT TRAINING

9. WEIGHT TRAINING Meaning : Weight training is a common type of strength training for developing the strength and size of skeletal muscles . It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.