General and specific bio motor for Yoga and their method to develop. (Specific conditioning / fitness).

1. GENERAL AND SPECIFIC BIO
MOTOR FOR YOGA AND THEIR
METHOD TO DEVELOP.
(SPECIFIC CONDITIONING /
FITNESS).
By
Chandrakant Barik
Nis Coach
Kalinga Stadium Complex In-charge

2. SPEED
STRENGT
H
FLEXIBILITY
CO-ORDINATION
ENDURANCE

3. SPEED
• Ability to execute any motor movement in shortest
possible time is known as speed.
• Speed is the ability to execute motor actions, under given
conditions, in minimum possible time.
•Uniform speed
•Variable speed
•Average speed
•Instantaneous speed
TYPES OF SPEED

4. TYPES OF SPEED
REACTION
ABILITY
ACCELARATIO
N ABILITY
MOVEMENT
SPEED
LOCOMOTOR ABILITY
SPEED ENDURANCE
SIMPLE RA
COMPLEX RA

5. REACTION
ABILITY
ACCELARATIO
N ABILITY
MOVEMENT
SPEED
SIMPLE RA Signals are known Ex- Athletes starts as fast as the firing
done .
COMPLEX RA Signals are unknown Ex- Bowlers bowling .
Maximum speed achieved, Ex-100m sprinters
achieve at 6 sec in
Movement with Speed, Ex-Boxing, Swimming, Discus Released

6. LOCOMOTOR ABILITY
SPEED ENDURANCE
Maximum speed for maximum time and distance, Ex- Cycling,
100m, 200m ,Swimming, Skating
Movement with Speed along with Fatigue, Ex-
800m, 400m etc.

8. FACTOR DETERMINING SPEED
• Muscle composition
• Mobility of the central nervous system:
• Explosive strength
• Technique
• Coordinative abilities
• Bio-chemical reserves and metabolic power
• Psychological Factors
• Flexibility

9. STRENGT
H
Strength is the ability to overcome resistance or to act against
resistance.
TYPES OF STRENGTH
1- Maximum strength: It is the ability to overcome resistance or to act against resistance.
Tests: Half squat, full squat, Bench press etc.
2-Explosive strength : (Speed+ strength). It is the ability to overcome resistance with speed.
• Start Strength
• Strength Speed
• Speed Strength
Tests: Three consecutive jumps etc.
3.-STRENGTH ENDURANCE: (strength+ Endurance). It is the ability to overcome or to act against
resistance for a long duration under the condition of fatigue.
• Strength Endurance
• Endurance Strength
Tests: Pull Ups, Push Ups, Sit Ups etc.

10. Maximum Strength
The highest level of muscle force that can be produced, maximum strength is the ability of a muscle or
specific group of muscles to recruit and engage all motor units to generate maximal tension against an
external resistance. Requires high levels of neuromuscular efficiency to enhance both intra- and
intermuscular coordination.
Examples: Powerlifting, squat, deadlift and bench press and strongman competitions.
Explosive Strength
Produce a maximal amount of force in a minimal amount of time; muscle lengthening followed by rapid
acceleration through the shortening phase. Focus is on the speed of movement through a range of
motion (ROM).
Explosive strength is based on the ability of the contractile element to rapidly generate tension, while
power enhances the ability of elastic tissue to minimize the transition time from lengthening to
shortening during the stretch-shorten cycle.
Examples: Throwing a shot-put, Olympic lifts such as the snatch and clean-and-jerk; quickly moving
out of the way of danger

11. Strength Endurance
The ability to maintain muscular contractions or a consistent level of muscle force for extended periods
of time.
Relies upon aerobic efficiency to supply oxygen and nutrients to the working muscles while removing
metabolic waste.
Examples: An endurance event like a 10K, marathon or triathlon; doing yard work or other vigorous
household chores; high volume bodybuilding-type training
Relative Strength
Amount of force generated per unit of bodyweight. Can be increased by using all of the various types of
strength training to improve the magnitude of force production while maintaining or reducing total body
mass.
If neuromuscular efficiency and muscle force production increase while maintaining a consistent body
mass, relative strength will increase.
Example: Two women each weigh 154 pounds. The first can do 4 pull-ups and deadlift 200 pounds, while
the second can do 8 pull-ups and deadlift 220 pounds. Therefore, the second woman is capable of
producing more force per pound of body weight.

12. Speed Strength
The maximal force capable of being produced during a high-speed movement; trained
with either bodyweight or a minimal amount of resistance, allowing the movement to be
executed as fast as possible.
Examples: Throwing a baseball, swinging a golf club, running a sprint
Starting Strength
Produce force at the beginning of a movement without momentum or a pre-stretch to load
mechanical energy; start moving from a stationary position
An isometric contraction creates tension, which allows the surrounding elastic fascia and connective
tissue to lengthen and store mechanical energy for a rapid rate of force production.
Examples: A track start, a football linemen in his stance before the ball is snapped, getting up from a
seated position

13. ENDURAN
CE
ENDURANCE IS THE ABILITY TO RESIST FATIGUE
• IT IS THE ABILITY, WHICH ENABLES THE SPORTSMAN TO DO A SPORTS ACTIVITY
EFFECTIVELY WITHOUT GETTING TIRED AND TO RECOVER QUICKLY FROM FTIGUE DURING
AND AFTER THE ACTIVITY.
IMPORTANCE:
1. To maintain optimum pace/tempo during competition/ activity.
2. To ensure the good quality of technical skills.
3. To tackle higher training loads.
4. To recover quickly during the competition, between the training sessions etc
5. To remain alert and attentive during the competition
6. To avoid injuries
7. Good base for tactical behaviour.
8. In short endurance is indispensable for health, prevention of cardiac problems, general well
being etc.

14. 1. NATURE OF ACTIVITY
a. Basic endurance
b. General endurance
c. Specific endurance
2-DURATION OF ACTIVITY.
A- Speed Endurance
B- Short Time Endurance
C- Middle Time Endurance:
D- Long Time Endurance
TYPE OF ENDURANCE

15. Basic Endurance
General endurance
Specific Endurance
It is the ability to do movements involving large number of muscles at a slow pace for
prolonged periods.
Example-Walking, jogging, swimming, cycling, at moderate pace for long time more
than 30 minutes
• Depends more than 90/% on aerobic capacity Hence also known as aerobic
endurance
Ability to resist fatigue, caused by various types of activities, may be aerobic or anaerobic
for longer time.
or
Ability to do various types of movements with higher or lower intensity for sufficient long
period.
Ability to do sports movement of a particular sport under conditions of fatigue long.
Or
It is the ability to resist fatigue caused by a specific sports activity.

16. Speed Endurance
Short Time Endurance
Middle Time Endurance
Long Time Endurance
• Ability to resist fatigue in activities lasting up to 45 seconds.
E.g. 400m run, 50 m free style swimming, competitive sports and ball games
Ability to resist fatigue in activities lasting from 45 seconds to 2 minutes
e.g. 800m run.
Ability to resist fatigue in activities lasting from 2 minutes to 11 minutes
e.g. 1500 m run. 3000m steeplechase
Ability to resist fatigue in activities lasting from more than 11min.
e.g. marathons etc.

17. FACTORS DETERMINING ENDURANCE
1. Aerobic Capacity:
Oxygen intake
Oxygen transportation
Oxygen consumption
2. Anaerobic capacity.
3. Buffer capacity.
4. Lactic acid tolerance.
5. Movement economy.
6. Psychological factors

18. METHODS OF ENDURANCE DEVELOPMENT
1. CONTINUOUS METHOD:-
A) Slow continuous method:
• Pulse 140-160 B/M
• Duration of the activity 30 minutes to 2 hours. E.g. Cross country, cycling at slow pace.
B) Fast continuous method:
Pulse 160-180 B/M
• Duration 20 min up to 40-45 min.
C) Varied pace method:
• Pulse 140-180 B/M
• Duration from 15 min. to 1 hour.
• Running continuously and changing the pace according to plan.
D) Fartlek Method:
• Pulse 140-180 B/M
• Duration of activity: 15 minutes to 1 hour.
• Swedish word means ‘Speed play’
• Sportsperson changes his pace according to his wish.
E) Playing a game for a long time without pause.
F) Combating for a long time without pause.
(Boxing, Judo, wrestling)

19. 2. INTERVAL METHOD:
• Activity with pauses or intervals of incomplete rest.
• Heart rate must go up to 180 B/M.
• Heart rate must come down to 120-130 B/M before the next reps.
A) Intensive interval method
(80-90% Intensity)
B) Extensive interval method
(60-80% Intensity)
Short time interval method:
Duration of each repetition from 15sec. to 2 min.
Middle time interval method:
Duration of each repetition from 2 to 8min.
Long time interval method:
Duration of each repetition from 8-15 min.
These methods can be placed under extensive or intensive since the intensity can be changed.
The short time interval method is more suitable for the development of anaerobic capacity and long time
method is for the basic and aerobic capacity

20. Repetition method:
Repetition of high intensity with interval of complete rest (90-100%).
Structure of training:
Intensity : 90-100%
Duration/ Distance : 3-8 sec. Run 20-70m.
Swg.8-20 mts.
Density (rest) : 2 to 3 min. between set
7-10min.
Frequency : Optimum arranged in
Sets of 3-4 reps
Suitable for the development of anaerobic capacity.
Also used for speed and speed endurance.
Competition and control method
Endurance performance depends mostly upon experience, tactical efficiency and psychic factors.
They can be improved through participation in competitions.
Tests and time trial are also good for specific endurance.

21. COMOETITION AND CONTROL METHOD
Endurance performance depends upon experience, tactical efficiency and psychic factors.
• Endurance can be improved through participation in competition.
• Tests and trails too are good for improving endurance.
• Duration of competition can be increased.
• Competitions over actual distance improve specific endurance.

22. FLEXIBILITY FLEXIBILITY IS THE ABILITY TO EXECUTE MOVEMENT WITH
GREATER AMPLITUDE. (R.O.M)
IMPORTANCE:
To develop sufficient force, optimum force is required.
• Minimum muscle tension
• High degree of technical skill.
• Movement flow, movement rhythm and movement coupling.
• Prevention of injuries.
FACTORS DETERMINING FLEXIBILITY
structure of the joint.
Ligament of the joint.
Stretch ability of muscles
Co-ordination
Strength
Muscle temperature
Time of the day
Fatigue 9. Age and sex.

23. TYPE OF FLEXIBILITY
1. ACTIVE FLEXIBILITY:
It is the ability to do movement with greater amplitude without any external help. (eg. Stretching a joint
by the sportsman himself without any external help.) Active flexibility is always less than passive
flexibility.
• It is dependent not only on the starch-ability of ligament and muscles of a joint but also strength of
the concerned muscle.
2. PASSIVE FLEXIBILITY:
• Ability to do the movement with greater amplitude with external help is called passive flexibility.
(Stretching exercise with the help of a partner) Passive flexibility is always more that active
flexibility.
• It is dependent upon the stretch-ability of muscle and ligaments of joint as well as on anatomical
shape and structure of the bone end forming the joint.
3. DYNAMIC FLEXIBILITY:
• The ability to do movement with greater amplitude when the body is in motion (Running, jumping
etc.). It can be active dynamic flexibility or passive dynamic flexibility .
4. STATIC FLEXIBILITY:
The ability to do movement with greater amplitude when the body is in standing or in sitting position.
It can be active static flexibility or passive static flexibility.

24. METHODS TO DEVELOP FLEXIBILITY
1. BALLISTIC METHOD:
• Movement is done with a swing in a rhythmic manner.
• The concerned joint is stretched with a swing.
• Can be done rhythmically with a count and at each count the concerned joint is stretched to the
optimum limit and then flexed again.
When using this method the muscle remain in a state of optimum stretch for a fraction of second only,
as a result very large number of repetitions are necessary to ensure optimum stimulus duration for
improving flexibility
SLOW STRETCH AND HOLD METHOD:
In this method the muscle is slowly stretched to the maximum limit and held there for a few seconds
(3-8 sec) before returning to the original position
POST ISO-METRIC OR PNF METHOD:
PNF not very common because it can be used for particular muscle groups and needs special
assistance by the partner or machine.
In this method first the concerned muscle is stretched to its maximal range without any help.
Second the same muscle is made to contract iso-metrically against resistance put by partner or
machine.
This position is held for about 5 to 7 seconds.
Third, after the isometric contraction, relax the muscle and then gradually stretch to its optimum limit
and hold there for 8-10 seconds, again contract the same muscle isometrically by partner or machine
and then relax and stretch to its optimum limit

26. CO-ORDINATION
Coordinative abilities are qualities of
our organism to coordinate separate
elements of actions in our system to
decide and execute a concrete action
task

27. COORDINATION
Coordination is an
expression / out put of
coordinative abilities
COORDINATION
CA1
CA2
CA3

28. IMPORTANCE
• Movement quality
• Utilization of conditional Abilities
• Utilization of technical and tactical
skill

29. WHAT CONTRIBUTES TO COORDINATION?
1. ANATOMICAL STRUCTURES
1. Skeleton bones, ligaments
2. Muscles and tendons
3. CNS

30. 2. PHYSIOLOGICAL SKILLS
Strength
flexibility,
Muscular endurance
Sensory-motor
control (most
important)

31. 3. Neuromuscular control system
Sensory
information
(joint positions,
velocities, forces)
CNS:
Integration of
sensory
information,
determination of
motor command
Desired body
configuration
present body
configuration

33. The kinesthetic sense is sometimes called "muscle memory," and is the awareness of our own
movement, for example when we walk, eat, write, or brush our teeth. The kinesthetic sense is
based on proprioception, which is awareness of the position of our joints.
Kinesthesis, also referred to as kinesthesia, is the perception of body movements.
It involves being able to detect changes in body position and movements without relying on
information from the five senses

34. TYPES OF COORDINATIVE ABILITIES

35. DIFFERENTIATION ABILITY
ORIENTATION ABILITY
COUPLING ABILITY
REACTION ABILITY
BALANCE ABILITY
RHYTHM ABILITY
ADAPTATION ABILITY

37. Motor Abilities
The various motor abilities can be divided into conditional and
coordinative abilities. The conditional abilities (strength, Speed,
Endurance) are primarily dependent upon the coordinative process
of the central nervous system.
Strength
In sports activities some amount of resistance (if not external then one’s
own body weight) has to be overcome. The strength therefore is an
important factor on which the sports performance depends. Depending
upon the magnitude and type of resistance to be tackled in various sports,
the sportsmen of different sports need different

38. MOTOR ABILITY ITS DEVLOUPMENT
THEIR MESUREMENTS AND
EVALUATION

39. • Structure of Motor Action
Acyclic M A M A Combination
Cyclic M A
Simple Cyclic M A Alternate Cyclic M A
Successive combination
•Acyclic + Cyclic
•2 Cyclic
•2 Acyclic Simultaneous Combination
•Acyclic + Cyclic

40. STRENGTH
ENDURANCE
SPEED
FLEXIBILITY
CO-ORDINATION

41. General and Specific Strength
General strength is overall strength of the body and is the
ability to types of resistance under different conditions,
satisfactorily.
The specific strength is the ability to effectively tackle or
overcome resistance in a specific sports.
Factors determining Strength
(a)The size of the muscle:
(b) Muscle Composition:
( c) Body Weight :
(d) The length of the muscle:
(e) Intensity of the Nerve Impulse
(f) Coordination Among Motor Units and Muscles

42. Improvement of Strength
There are numerous methods, exercises and equipments for
strength training.
Training Means for the Strength Improvement
(A) Exercises with external Resistance
(B) Exercises with one’s own body Weight as Resistance

43. Methods of Strength Improvement
1. Methods for the Improvement of Maximum Strength
a) High Intensity Method
Intensity:- 80-100%
Repetitions :- 4-6
Recovery : Complete
Explosive Methods :
Intensity : 50% to 80%
Repetition : 6 to 12, sets 3 to 5
Recovery : Complete

44. Speed

45. Speed is the ability to execute, under given condition, in
minimum possible time. Speed ability is highly movement
specific. Moreover, speed unlike the other two conditional
abilities, (strength and endurance)depends much upon the
nervous system and as a result is of more complex nature and
is comparatively less trainable. Speed performances usually
cannot be improved through training by more than 20%. Speed
depends much upon factors which are genetically determined.
Speed appears in different forms in different sports. The
most important forms in which speed appears are : reaction
ability , movement speed, acceleration ability and speed
endurance.

46. Flexibility
Flexibility is the ability to execute movement with greater
amplitude. Flexibility is neither clearly a conditional ability nor a
coordinative ability. Flexibility is mostly referred to as pertaining
to a particular joint. But in most of the short activities, the greater
amplitude of certain movement is a flexibility of more than one
joint.
The whole of flexibility is summarized in the following
points :
a) Flexibility is indispensable for the full relation of various
motor abilities, i.e., strength, speed, endurance and agility. Unless
the movement can be done with optimum amplitude, sufficient
force cannot be developed.

47. b) Flexibility is very important for performing the movement with high degree of
skill.
c) Flexibility is also important for the prevention of injuries.
Types of Flexibility
Flexibility like any other motor ability can be different types. The three
important types of flexibility are described below :
Active Flexibility : It is the ability to do the movement with larger amplitude
without any external help. Active flexibility is always less than passive flexibility.
Passive Flexibility: It is the ability to do the movement with larger amplitude with
external help. i.e., Partner, or force of gravity passive flexibility forms the basis of
all other types of flexibility . It depends upon the stretch ability of muscle and
ligaments of joints as well as anatomical shape and structure Of bone ends
forming the joints.

48. Dynamic Flexibility : Flexibility to do the movement with larger amplitude when the body is in
motion e.g.., running, jumping is called the dynamic flexibility. Dynamic flexibility much
more complex in nature as compare to passive and active flexibility.
Factors determining Flexibility
Internal Factor :
1. Joint surface
2. Stretch ability of the muscle tendon and ligaments of a joint.
3. Efficiency of the reciprocal coordination
External Factor :
Age : Range of movement decreases after 18-20 years of age.
Sex : The flexibility of women is 20-30% more than men.
Time of the day : The best level of flexibility is shown between 10 am and 5 pm.
Fatigue : Active flexibility reduces by 11.6% and passive flexibility increases by 9.5% under the influence
of local fatigue.
Warming Up : Flexibility increases with a proper warming up session.
Flexibility Development : Flexibility can be improved through stretching exercise. These exercises are
commonly called as tracting exercise and can be done in the following manner.

49. Ballistic Method : In this method the movement is done with a swing. The joint concern is stretched with a swing.
These exercise s can be done rhythmically with a count, at each count the joint is stretched to maximum limit and
is that again flexed. In this method the changes of the over stretching a joint are more, therefore a good warm up
before the exercise Is essential.
Slow stretch method : This method is perhaps better because due to slow stretching the muscle to remain to
myotetic reflex is not strongly activated. Stretching the joints slowly allows the muscles to remain stretched to its
maximum limit and is then held therefore and slowly brought back to the original position.
Slow stretching and hold method : This method is perhaps better than the previous two. The joint is slowly
stretched to its maximum limit and slowly brought back to the original position. These three methods can be done
with external help or without external help. Active and dynamic exercise should be done for the development
All the three methods are suitable or the development of static flexibility. But dynamic flexibility is needed in
sports activities there dynamic exercise is forced to selected in which the joint concern is forced to do the
movements with larger amplitude for dynamic flexibility of hip joint while performing Uchi Mata or Harai Goshi
in Judo.
Guidelines for the improvement of Flexibility : The flexibility is best trainable before puberty. After puberty the
flexibility becomes less trainable.
The flexibility once improved before the onset of puberty should be maintained through training in adolescence
period.
The flexibility exercises should be done after a good warm up otherwise chances of injuries increases.
Exercises for the improvement of flexibility should be done when the sportsman is fresh. Under the condition of
fatigue the muscles cannot be stretched to their maximum limits.

50. For an effective and fast improvement of flexibility the flexibility training should be done every day
even twice a day.
The main method of flexibility development is repetitions.
The aim should be optimum flexibility and not maximum flexibility.
The exercise should be done in correct way.
Conclusion : So flexibility is very important for every sportsman. Without flexibility one cannot reach
high performance. The flexibility is basic requirement for a good quantitative and qualitative execution
of a sports Movement.