Trossard's Message Bridging Celebrities and Sports in Euro Cup 2024.docx
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1. UNIT-IO
TRAINING IN SPORTS
l0,1 concept ofTalent Identification_
and Talent Development in Sports.
l0,2 Introduction to Sports Training Cycle- Micro, Meso, Macro Cycle.
l0,3 Types and Method to Develop- Strength, Endurance and Speed.
10,4 Types and Method to Develop- Flexibility and Coordinative Ability.
Meaningof Training : The Word training means the process of preparation for some task. The word
training does n~t mean a preparation for a day or two but this process takes number of days, months
andeven years.
Meaning of Sports Training : In sports whenever the word training is used, it means sports training.
Sosportstraining means preparing a sports person for sports competitions and to make him understand
lhepme.
OR
Sports training is a systematic and scientific way of preparing a sportsperson to give his peak
lllfannanceata given period of time .
CONCEPT CF TALENT IDENTIFICATION AND TALENT
DEVELOPMENT IN SPORTS
1
naofTalent Identification in sports: It is the process of recognizing of potential performers
currently involved in the sports but is identified as showing potential in an athletic event.
323
2. PHYSICAL EDUCATION
Sports talent is a product heredity and environment. A person must be endowed with basic minimurn
of biological potential only then it can be developed through training and other environment factors to a
level needed in performance sports.
Talent identification shouldn't be done to early (3 to 6 year) whereas the young Kids (
7
to 9
year)
should get good and full chance to develop the physical skills and enjoying sports. Talent identification
processes start at a young age to ensure the individual receives the 10 years. Talent ident_
ification is
include having "Well educated coaches and many highly qualified coaches." Highly qualified coaches are
worked with beginners and not only high level athletes.
STEPS IN TALENT IDENTIFICATION
{a) Talent Detection: The discovery. of potential performers who are not currently involved in th
sport in question.
{b) Talent Identification: Recognising p~rti~ipants with potential at an early age to become elit
· performers in the future.
(c) Talent Development: Providing athletes with all facilities to become elite sportspersons.
IMPORTANCE OF TALENT IDENTIFICATION
•
•
•
•
Discovery of the great talent.
Recognition of the hidden talent.
By recognizing the talent at the early stage, the children can show their skills at their extreme.
Talent identification helps in finding a significant asset for the country.
NENTS OF TALENT IDENTIFICATION
lent identifi~ation is usually based around a number of areas, these being.
hysical characteristics such as size, weight, height, body structure etc. .
siSloglcal skills such as speed, strength, flexibility, endurance, agi.lity and fitness.
echnical skills according to the_ sports such as dribbling, ·passing, control and shooting, alo
with defensive skills. · · ·
Cognitive skills such as game understanding, desire to learn, maturation level and perception.
Psycho-behavioural skills such as attitude, desire and effort.
3. tlfii!!!!: SPORTS )
DE~ LOPMENT PATHWAY IN SPORTS
1ALEN1
are the stages of the Long Term Talent Development (LTTD) model are outlined below :
rhese
Active Start
stage 1: Active Start (0-6 years old)
Tr,,in,ng
to Tr.1in
Tr.11nmg
to Comp<'lt•
-
Tr .t111r 11)
1,l ~ 1·,
325
Children .at th.is ag~ need to develop Agility, Balance, Coordination and Speed. Activities should be fun
and integral to the day-to-day life of the child because it is well known that-active_pla~ builg_s important
connections between the brain and muscles.
stage 2: Fundamental (Girls 6-8 years, Boys 6-9 years)
The primary motivation ·.
at this stage is enjoyment and enhanced movement skills. Over-emphasis on
specialisatio11 is harmful at this stage since it could lead to injury or burnout. This is the stage to encourage'" ·
participation in multiple team sports or activities. · - / "
Stqe3:Learning to Train (Girls 8-11 years, Boys 9-12 years) .
The best opportunity to convert fundamental movement skills into fundamental sports skills is at this
Formal methods of training start to work well. Learn to Train ends with the growth spurts as
ion in coordination and motor control is likely to occur, leading to difficulty in developing new
skills.
iTraining to Train (Girls 11-15 years, Boys 12-16 years)
ages that define Train to Train stage are based on the onset and end of the adolescent growth
Ing middle school years, it is important to develop good physical habits to promote health and
Ing to Compete (Girls 15-21 years, Boys 16-23 years)
e time to pursue excellence in sports achievement. Sportspersons usually by now identify a
o train for excellence. This is the right stage for choosing a sport in which to compete at the
nd maximise physical, mental, cognitive and emotional capacities.
Ing to Win (Girls 18+, Boys 19+)
n Is the final stage of the LTTD high-performance stream. This is when the sportsperson has
II-time athlete and have a Performance Enhancement Team such as a physical therapist,
slcian.
_j·
1,. ,..-
4. 326 ( PHYSICAL EDUCATIO~
-· ~ -- ---- ..... -
lll!lr: INTRcou~-
T1o·N
___To- sPDRTS -TRAINING cvcLE·MlcRc;
. . ,_ MESD, ~ACRo,:.cvcLE . ----------------- -----
- -- --- •..J
· · · ·· ·- · --~-- · -· -------~- . · in c des of shorter and Ion
The time available for training is to be formulated m the form of tram g Y . . d . ger
• • · g load are admm1stere ma way that
duration. During these cycles, the important features of outer tramm .
high performance results. The three popular cycles of training are :
• . d d is thus considered as the shortest
· 1. Micro Cycle : The duration of this cycle 1s 3 to 10 ays an .
. rf sportspersons, the duration of this
cycle of training. In the case of an intermediate and high pe ormance
· • f 'd' g active recovery and relaxation to
cycle 1s 5 to 10 days. The last days of the micro cycle 1s used or provi m
. . . · le Even though 5 to 10 days time is
the sportsperson so as to prepare his for trammg m the next micro eye ·
not adequate to achieve most of the training tasks yet it forms and important part of th~ total training
process.
2. Meso Cycle : The duration of this cycle of training is 3 to 6
weeks and is thus termed as a cycle of medium duration:The purpose of
this cycle is to tackle specific training tasks. These tasks are :
(a) Learning and acquiring mastery of skills.
(b) Maintenance and stabilization of performance.
(c) Development of physical and · motor fitness fitness
components.
(d) Preparation for a specific competition.
(e) Attainment of optimal level of performance.
6
4----
3
Meso cycle
(6 month)
(f) Preparation for the next meso cycle by providing recovery and relaxation.
Meso Cycle of 4 weeks is considered to the best because this is the minimum period within which
significant change is affected in the physiological and psychological factors. The last week of the mesa
, ,eoftraining is considered as a transitio.nal phase and thus ensuring recovery and relaxation.
To enable a sportsperson to reach high performance, he load of training fluctuates, in each mesa
~de. In the first half of the meso cycle the volume of load is increased and the intensity of load is slightly
Gr.eased or maintained. In the second half of the cycle the stim~lus
12
·
ensity is increased and the stimulus volume is maintained or
ecreased.
3. Macro Cycle : The duration of this cycle is 3 to 12 months and
thus is considered as the longest cycle o_
f training. The purpose of the
macro cycle is to enable the sportsperson to improve the performance
capacity so as to put up optimal performance, at a specific time, during
the competition. A macro cycle comprises of several meso cycles and the
last meso cycle ensures recovery and realization for smooth transition to
the next macro cycle. "
10
9
pp I .·
c-2 pp II
.·· c-1
7 6
5
Macro cycle
(12 month)
5. 901T pan•.. •• .- - ...---. -----
I te a mind making including key components of talent identification
1, crea . ·
2,
What are the importance of talent identification ?
Write a short note on micro, meso and macro cycle.
3,
LONI ANSWER TYPE QUESTIONS
Explain the concept of talent identification in sports.
1,
2, Explain the sports training cycle.
3, Adopting components of talent identification will enhance performance factors in games and sports.
Discuss. ,
•
('1'YPES AND MEi-l,IDD "fa DEVELDP-8:,;
.RENG:'Jili-l, EN.DURANCE;
AND SPEED . · · . . ,
-·---
· - - · "
•--'-'"- - - ~ - - - - - · - - - - - - -·- - - - - ·_ _ _ _ _ _..___-'---~-----1
(A) STRENGTH : Strength is a major component of physical fitness. It is most important conditional
I . . •
ability. It has been the significant factor to enhance sports te~hniques and perfor,:r,ance._All sports
movements are created by tne concentration of muscles therefore strength is an important cor:nponent of
various conditional abilities, skills and tactical actions.
DEFINmON
simple terms the strength is defined ·as the greatest amount of force that.a muscle or a group of
pt'.ocluce In single maximal effort.
rength is measured in pounds or dynes. Strength in this or that way is ~elated to every game.
his not just needed in competitions rather it is also essentia_
lfor successful training.
hcan be classified into two categories :
atic Strength/Isometric Strength.
6. -130
(ii) Dyna ·
m,c st~ength/lsotonic Strength.
Static Strength or
Isometric'strength
Strength
Maximum
Strength
Dynamic Strength
OR
,
Isotonic Strength
Explosive
Strength
( PHYSICAL EDU~
Nx11
Endurance
(i) Static Strength : St~tic strength is also known as isometric strength. This strength does not
involve muscular movements.· The quantity and intensity of Static strength can be measured by
dynamometer. This type ~f strength is not seen directly. Example of static strength can be seen in
Wrestling, Judo, Weightlifting etc. In these games, it is applied in phases. A weight lifter holds his body in
static position after competiti~n-~f the lift.
(ii) Dynamic Strength : Dynamic strength is also known as Isotonic strength. Dynamic means
movement therefore dynamic strength is related with movements. In this type of strength contraction
and extension of muscles are Important. Muscular movements are clearly visible when someone uses
dynamic strength.
For example : Pull ups and Push ups is applied in dynamic strength. It can be further divided into th_
ree
arts.
aximum Strength (b) Explosive Strength
It is the ability of
or lf'OUP of muscles which applies
force against res.lstance 1~·single effort~ It
:an in sports in which v~ry heavy resistance
to tackle like weight lifting, (snatch, clean and
erk), power lifting (squat, bench-press, dead life) and
trrows etc. . -
(b) Explosive Strength : Explosive strength is a
combination of strength and speed abilities. It can
be defined as the ability of the musdes to overcome
resistance with high speed. Explosive strength is
generally required in games and sports where very
(c) Strength Endurance
Weight lifting
(Maximum Strength)
fast and powerful responses are required like taking sprint start, smashing, volleyball, take off in long
jump, high jump and triple jump. .
...
7. ~ SPORTS )
f,cplosive Movements
sprinting
Leaping
Jumping
Bounding
cutting Kicking
Juking
Punching
otving
Throwing
Rotating Hopping
(c) strength Endurance : .Strength endurance is
also a combination of two components i.e. strength
and endurance. It is the ability of the muscles to
overcome resistance for a .long time without getting
tired or fatigue. It is commonly used in long distance
races, swimming, road cycling etc.
METHODS OF IMPROVING STRENGTH
Stan.ding Broad Jump {Explosive Strength)
Cycling {Strength Endurance)
. .
331
(I) Isometric Exercises : These exercises ~ere ~irstly introduced by Hettinger an~ Muller in 1953.
lioffletricword is derived from the Latin word which means same length.
lso - Same
Metric - prefer to muscles length
sometric exercises are those exercises through
e length of the muscles remains the same
• • • • .. . •• j •
out. In isbmetric exerciies, mov.ement of
• • • • ,. ,L '.·•
not vlsibl·e or seen to the third person. In
are direct movements which can~ot be
. .,
:these exercises-work is performe_
~ but it is
ly. Muscles feel slight tremor if_
exercise is
times.
~: ' ..
xercises are useful for rehabilitation
• • ..... • - ••-~• • ,c, r.r '
o doubt that ls~nietric exercise~-·improve
Plant Position
(Isometric Exercises)
ese exercises develop static strength only but very little improvement of dynamic strength
games and sports dynamic strength is most required. Examples of Isometric Exercises are
pushing the wall, holding dumbbeil side ways, holding legs at 45°, sitting without chair with
§, hang on horizontal bar, to press the wall with back etc.
8. 332
( PHYSICAL EDUCA~
Th · I h have cardiac or respiratory sy
ese exercises are not recommended for those peop e w O
• stern
Probl b . · put on chest cavity.
em ec~use while performing these exercises great pressure is
-(II) Isotonic Exercises : These exercises were introduced
by De-Lorme in 1945. In isotonic exercise, movements of the
muscles can be seen· directly. Length of the muscles can be
increased (flexion or extension) by these exercises. These
exercises are of much more value in the field of sports. These
exercises are best by dynamic strength development.
The literal _
meaning of the word Isotonic is constant
tension.
i.e. lso - means constant
Tonic- means te11sion
· It means the tension in muscles remains the same. But is
not really true when a person curls a dumbbell his/her muscles
are under more load or tension in the middle of the movement
than at the top or bottom. Rather it can be said that during Biceps Exercise
these exercises tension remains present throughout (Isotonic Exercises)
movement and it (tension) stops only when we .left the weight from arms or hands.
Calisthenic exercises, running and jumping on the spot, weight training exercises, exercises with
medicine ball_are best examples· of Isotonic exercises. These exercises can be done with or without
apparatus.
Isotonic contraction is of two types :
(a) Concentric concentration During concentric
contraction length of muscles·decreases, e.g. Arm curling.
(b) _
Eccentric contraction : During eccentric contraction,
length of muscles increases e.g. polymetric (jumping) exercise.
This exercise develops the dynamic strength of a muscle.
. .
(Ill) lsoklnetic Exercises : This method was first introduced
by J.J. Perrine in 1968. This is more advanced as compared to
other two methods. The term lsokinetic is derived from the
Greek words, lso means equal (same or constant) and kinetic
means speed (motion). It refers to movement that takes place
at a controlled rate of speed that remains same th~_
oughout
exercise. !so-kinetic exercises can be done on specially
designated machines only which contains a speed governors.so
that speed of movement can be maintained or if needed can be
~raining on Trademill
(lsokinetic Exercises)
modified. In these exercises muscles exert the force at a constant speec;i that remains same throughout
e~rcise. e.g. swimming, running, cycling, skating etc.
9. ,..
-
@ IN SPORTS) 333
!netlc exercise provides muscular overload at a constant speed e.g. an lsokinetic stationary bicycle
t
90 revolutions per minute means person to allow the exercise to pedal only as fast as 90 revolutions
se~~ -
inute. In !so-kinetic exercise higher speed of contraction can be effectively used for the improvement
pe irnum strength and explosive strength.
ofmax . . .
ADVANTAG~S AND DISADVANTAGES OF ISOMETRIC, ISOTONIC, ISOKINETIC EXERCISES
Ac1v3ntaje~ of _
ls~~etric Exer~ises :
(i) -It can be performed anywhere, moreover, no helper is required.
_
(II) In isometric exercises, less or no equipments are required as imm~vable objects are used.
(Iii)· Less time ls required to perform whereas effects are more. ·
(ivf It can _
be performed by an injured player (according to players level under care and precautions).
(v) lsom!:!tric strength training exercises develop high level of static strength and maximal strength,
• • ·-thus effective for total muscular strength. ·
..... . .
• I •
(vil These exercises can be performed during warming-up sessions.
D151dvantages of Isometric Exercises :
It develops static strength whereas in most of the games and sports dynamic strength is required.
Isometric exercises raise the blood pressure (not recommended for heart patients).
Loss of interest after a few days because of same type.
There is less variety of isometric exercises.
of Isotonic Exercises :
It develops dynamic strength. This is mostly required in games and sports.
ese exercises develop strength and endurance as both can be developed together.
brings hypertrophy of muscles i.e., muscles gain mass along with thickness of muscles.
onic exercises improve flexibility, thus muscles have more contractability.
i!se exercises are used for developing explosive strength along with strength 'endurance.
of Isotonic Exercises :
ances ofstress and strain injuries (due to jerky actions if body is not properly warmed-up).
metimes equipments are required to perform.
oflsokfnetlc Exercises :
kinetic exercises develop high level of dynamic as well as static strength.
eare effective for almost every game or sport.
soklnetic exercises improve endurance along with strength.
Itimproves all types of strength like explosive strength, maximal strength, strength endurance.
IIS of lsokfnetlc Exercises :
ulres special types of equipments.
exercises should be performed under observation of a coach.
10. 334 ( PHYSICAL EDUCAT
~
ISOKINETIC EXERCISES
DIFFERENCE BE1WEEN ISOMETRIC ISOTONIC,
I
Isometric Exercises Isotonic Exercises lsokinetlc Exercises
Introduced by De Lorme 1947 J.J. Perrine 1968
-- l
Hettinger and Muller 1953
Movement Visible movement Visible movement --
No visible movement .
Equipment may be used. Specialised . --
Equipment No or less equipments are equipments
required required are required.
Its types
Concentric Exercises Nil -
Nil
. ' (upward movement)
Eccentric exercises
I
(downward movement)
Pressure over Tremendous pressure Average pressure over High pressure over
muscles over muscles. muscles. muscles.
Changes in No change In length of Muscles length changes. Muscles length changes,
muscle length muscles I.e., flexor and In concentric exercises i.e., both flexor and
1
1 extensor muscles length flexor muscles contract extensor muscles contract
remains same. (shorten) while extensor depending upon
muscles lengthen. In resistance and the
.
eccentric exercises the .required movement.
: .
flexor muscles lengthen
while extensor muscles
shorten.
Helps for Static strength and Explosive strength and All types of strength are
developing maximal strength are strength endurance are developed like explosive
I developed. developed. strength, maximal
·'
strength and strength
I
~L
endurance.
6-oodfor Power games and sports Almost all games and Almost all games and
i:•
like Wrestling, Judo, sports especially skill sports.
ii<•
Gymnastics, Kabaddl, games.
Weightlifting.
Examples of Pushing the wall, holding Jumping, running, doing Performing cycling,
these static position with skill, lifting weight, klc king swimming, weight training
weight-lifting very heavy the ball, catching etc. over machines with spring
'I weight, etc., holding legs
or electric resistance,
at 45° holding dumbbells
treadmill running
side ways.
stationary cycles.
--
Not Raises blood-pressure, not May cause injury if May cause injury.
recommended recommended for heart movements are fast.
I
for patients.
11. ~ IN SPORTS)
( e
NDURANCE : In all sports, endurance is directly or
(~ly of high importance. Endurance is usually measured by
indireumber of repetitions or through distance run or time factors.
then ...pie the number of sit-ups an individual can complete in
F
or exa11•
e minute is often used to measure the endurance of the
011 h muscles. Endurance ls most important in every type of
-rn~ . .
rtS actiVities and its type vanes from sports to sports. It is one
spohe important components for medium and long distance races
ofdt also required for major games, like football, hockey,
an
1,asketball, handball etc.
peflnltlon :
Endurance is the ability of the body to work for a long time
withoutgetting fatigue.
rypes of Endurance
Basically it i_s oftwo types :
p) Short term/ Anaerobic/ Muscular Endurance
(II) Long term/ Aerobic/ Cardiovascular Endurance
Long Distance Running
(Endurance)
335
O
Short term / Anaerobic/ Muscular Endurance : Short Term Endurance is needed in sports where
dimovement is only for short duration and the intensity is very fast. As the energy required to carry out
is not derived in the presence of oxygen and the energy stored in the muscles has to be used. It is
wn as muscular endurance. Good examples of anaerobic endurance are 100 m, 200 m, 400 m,
n Kho-Kho, fielding in cricket etc.
ng term/ Aerobic/ Cardiovascular Endurance : It is required in those sports activities where the
Is for a longer duration and the intensity is slow. The energy required to carry out the task is
the presence ·of the oxygen. It is also known as cardio:vascular endurance because cardio
~stem has to supply the blood and the oxygen to the working muscles. It is required for long
es, road races like cross country, marathon race, road cycling etc.
METHODS OF ENDURANCEJ~EVELOPMENT
can be development by various methods from which three are important:
(2) Interval method (3) Fartlek method
TRAINING METHODS FOR ENDURANCE DEVELOPMENT
• + •
Continuous Interval Training Fartlek Training
Training Methods Method Method
• • •
•
Fast Continuous Slow or Extensive Slow or Extensive Fast or Intensive
Training Method Interval Training Interval Training
Interval Training
Method Method
Method
12. 336
( PHYSICAL ~Due~
1. CONTINUOUS METHOD : Dr. Ernst Van Aaken a German physician and coach had introduced this
training in 1920. This is one of the oidest method as the name suggests. In this method an exercise is
done for long time without a break or pause. Because of the long duration of work the intensity is low, It
is ofthree types: (a) Slow pace continuous method, (b) Fast pace continuous meth0d and (c) Variable Pace
continuous training method. In this method, only the speed makes the difference.
(a) Slow Pace Continuous Method : In this method aerobic endurance is developed. In this the Pace
is set slow or the speed is low but the duration and distance is long. In this meth0d the heart rate should
be from 140-160 beats per minute. Duration should not be less than 30 minutes. The total duration in case
of endurance athletes can go upto 2 hours or even more whereas distance covered in 15-30% km and
speed of workout (intensity) is 50% to 70%.
(b) Fast pace Continuous_Method : This method is used basically by sprinters and middle distance
runners. In this method intensity is high and the distance to be covered is less. Duration of activity can be
between 10-20 minutes. The heart rate remains between 160-180 beats per minute. Distance covered is 3
to 5 km and speed of workout (intensity) is 50% to 70%.
(c) Variable Pace Continuous Method : This is the combination of fast and slow pace continuous
method. In this method, the speed or pace keeps on changing after sometime. It is performed for the
duration 15 minutes to 1 hour. The heart rate normally ranges between 140-180 beats/minute and
distance covered is 5 to 15 km. Depending on the speed and duration, this method can be used to improve
aerobic and anaerobic capacity or both at the same time. Speed of workout is 50% to 90%.
BRIEF DESCRIPTION OF CONTINUOUS TRAINING FOR ENDURANCE DEVELOPMENT
Speed of Heart Distance Duration Applied Practice Fatigue
workout/ Rate/ tobe in session in level
Intensity pulse .. covered
a week
Slow Low 50% 140-160 15-30 km 30 min to 2 Long Twice in a High
Continuous to70% beats/m hours distance week
Races
Fast Very High 160-180 3to5 km 10 to 20 Middle Once or Very High
Continuous 70% to beats/m minutes distance twice in a
90% runner week
Variable High 50% 140-180 Sto 15 km 15 minutes All Once or High
to90% beats/min to 1 hour games twice in a
Continuous
and
sports
13. ~ IN SPORTS )
V
At~fAGES
AD •
Advantages of Isometric Exercises :
Good for maintenance of health related fitness.
337
(i)
(ii) very effective and comfortable training method for improving endurance of players as compared
to other training methods.
(iii) It increases efficiency of heart and lungs.
(iv) It improves will power.
(v) For better result, intensity can be increased.
(vi) ooesn't require expensive equipments.
(vii) Ideal for beginners because it's easy to do.
(viii) It is good for aerobic fitness.
(ix) Reduces body fat and decreases the risk of lifestyles diseases.
{x) Low risk of training injuries and accidents.
D
IS
ADVANTAGES ·
{i) Continuous training improves only aerobic fitness.
(ii) It does not develop anaerobic fitness.
(iii) It becomes boring over time.
2. INTERVAL TRAINING METHOD : The credit for the introduction of this effective training method of
endurance development goes to Woldemar and Greshler in 1930. Basically this method can be used for
development of both endurance and speed. This method is based on the principle of effort and
recovery. The name interval clearly reflects that the training in this method is done in intervals. In this
method, the total work to be performed is divided into small periods. These periods are performed in
interval with certain speed and rest. This means that a load period is followed by a rest period which is
again followed by a load period like this the whole work is divided.
Load - Rest - Load - Rest - Load - Rest - Load
Interval training method
14. .3 ( PHYSICAL EDU
~ o
_38 . ~
In this training method, everything is predetermined and is specific, the distance ~~ be c_overed, time
allowed to cover the distance, heart rate, recovery period and number of repetitions 1t has to be
performed.
In this training method, athlete covers a specific distance in specific time period so that he achieve
maximal rate of 180 beats/minute. After achieving maximal heart rate a pause is given which is sufficien:
for complete recovery when the heart rate of athlete comes down to 120 b/m the next repetition is
started at once. Like this procedure is repeated for specific number of times.
Start ➔ load (180b/m) ➔ Rest (120 beats/m) ➔ load (180 beats/m)
In this method, recovery period can be adjusted according to the capacity of the athlete. This load can
be increased by reducing the recovery or by increasing the workout. The interval training method can be
used in any sports but it is more useful in track events cross country and swimming. There are two types of
interva~ training method : ·
. (a) Intensive Interval method : In intensive interval method intensity is high i.e. from 80% - lOOo,t
This method is used generally for the development of the athletes' speed endurance. This training is done
when competition is closed and preparation time is less.
100
90
80
70
60
50
40
30
20
10
Intensive Extensive
Interval method Interval method
~ Minimum Intensity
D Maximum Intensity
Interval Training (Type)
(b) Extensive Interval Training : In extensive interval training th d • . .
. me o , intensity 1s low from 60% ·
80%. The number of repetitions should,be more as intensity of repetitions · I
Advantages
. 1s ess.
(i) More workout in short duration.
(ii) Develop high level of aerobic and anaerobic endurance.
(iii) The progress ofthe athlete can be measured easily.
(iv) Athlete gets fair judgement easily.
(v) Mpre beneficial for respiratory and circulatory system at the same time.
15.
16. 340
·
An exam~le of training schedule using Fartlek method is as follows :
• Warm up by jogging 5-10 minutes followed by free hand exer
cise.
• Uphill running at full speed over a distance of 80-100 meters.
• Down hill jogging.
• Run at fast pace over a distance of 100 to 200 meters.
• Brisk walking of 2-3 min. perform (easy running).
• Running in water.
• Slow jogging up to 3-5 minutes.
• Running on the road about 3 min!,Jtes.
• Jogging for about 1 to 1.5 km.
• Mixed Running about 1 km.
• Cool down 2 to 3 km.
• End with stretching exercise.
Advantages
(i) Very good method of endurance development in off season.
(ii) Natural motivation is there that is no boredom.
( PHYSICAL EDUCA~
(iii) It develops creativity and gives adventure along with physical fitness.
(iv) Art of self learning is experienced. It improves the efficiency of heart and lungs.
(v) Fertlek training method develops the calibre of tackling situation.
(vi) Athlete learns to control his speed or pace which is important for long distance running.
(vii) No coaching is required.
(viii) It is very interesting as it is close to nature.
Disadvantages
(i) Fartlek training method may cause accident as path is not pre planned.
(ii) A regulated check on trainees cannot be maintained.
(iii) Actual running track is missing which is used for competitions.
(C) SPEED : Speed is an important component of sprinting and it is also required in almost games and
sports. Speed basically depends on heredity but it can little improve through proper training.
Speed is the product of genetic and environmental factors. Regarding the genetic factor nothing can be
changed. As a matter of fact each individual has fast twitch fibres. If an individual has more percentage of
fast twitch fibres (white muscle fibres) his movement will be more speedy. on the other hand if an
individual has more percentage of slow twitch fibres (Red muscle fibres) he will more endurance. The
percentage of these muscles fibres cannot be changed. So it means that the genetic factor sets the limit of
speed of an individual up to certain level but environmental factors still play their infact muscular strength
techniques, flexibility, motivation, concentration and will power can enhance the speed of an individual.
17. tlfll!!IN SP0RTS)
floltlon -
pe um distance covered in minimum time that is speed.
pJ!aJClrT1 .
341
i:sOF SPEED
fYPi; .
ed
can be classified Into following five types :
spe '
(I) Reaction Speed _
: I~ is _
the ability of a person to react effectively and quickly after a stimulus or
signal.
(II) speed of Movement : It is the ability of a person to perform a single movement in shortest period
of time e.g. turning round in swimming hurdle clearance action in hurdle race etc.
(ill) Acceleration Speed : It is the ability to increase speed from jogging to running and finally
sprinting. This form of speed to a great extent depends upon explosive strength, f_requency of
movement and tech~~q~e. .
(Iv) Sprinting Speed {Locomotor Speed) : It is the ability in which athlete achievers high speed in
minimum time and after that maintains that speed for maximum time or distance. For example,
the maximum speed ~ttained by an athlete after approximate 6 seconds of initiating their sprint
and continuing that particular speed till the end of the race.
(v) Speed Endurance : It is the ability to do sports movements with high _
speed under conditions of
fatigue. Speed endurance is a combination of speed and endurance abilitie~.
Methods of Speed_
Development
(a) Acceleration run : It is the ability to achieve high speed from stationary position. Speed can be
Improved through acceleration runs. For improvement of acceleration ability short sprints are the best
means. The acceleration run can be started from standing or crouch position. For improving the
acceleration ability the.follow!ng given load parameters are suggested :
- ·Maximum
Sprint should be from 4-6 seconds.
46 to 60 m (depends from activity to activity and also depends ·on nature of
sports) .
·Repetitions should be arranged in series 3 to 5 repetition in complete active
r~covery in between
Full active recovery of 4 to 5 minutes in between series. Active recovery
(Jogging /walking) is advisable.
etltlon ~hould be stopped when the sports person is not able to maintain maximum speed.
Run : Pace runs are effective means for improving speed endurance. Pace is required for
l)le speed which is very important part of races. If pace is disturbed constantly then the race is
great extent. When an athlete has acceleration to his speed he should maintain speed for
18. ._342 ( PHYSICAL EDU~
maximum d t· · • ~
ura ion. This is known as pace run. Unstable pace creates great exertion sometimes, if
pace is unst bl . . d" bl f the
a e one has to stop in between the race. So proper pace is m ispensa e or races. I .
method th . nthis
e stable pace or constant speed is maintained through various ways such as contin
feedback by h d . . / 1 d ,, Uous
coac unng running (like he calls his runner for "speed up more s ow own ). In this wa h
maintai h. Y e
ns 1s stable speed or pace. Sometimes time is announced to the runner as he has to cover a
certain distance in stipulated time. Even certain marks are put up to adjust his speed. Sometimes the
helper runners are used to guide pacing at different points. Now a days even treadmill (artificial running
tracks over motors) are used to give pacing. Pace running helps athlete to complete race in shortest time.
Pace running is used in races of 800 meters and above. Pace running is of two types :
(i) Uneven pace : Generally athl~te runs with uneven pace in which athlete should run initial phase of
race with speed and slowly maintain the pace the last increase it to maximum.
(II) Even pace : In even pace, athlete runs complete race with same pace.
ltiiJD OUEfflOIII (70PI~ #0. 10.3)
MULTIPLE CHOICE QUESTIONS
1. Training is a universal teaching learning phenomenon and its aim for an athlete is ................
(a) Physical conditioning
(c) Muscle energizing
2. Strength is broadly divided into :
(a) Dynamic strength
(c) Both (a) and (b)
Strength can be developed by :
(a) Ballistic method
(c) Internal training
(b) Health and fitness
(d) Performance enhancement
(b) Static strength
(d) Concentric and eccentric strength
(b) Fartlek method
(d) Isometric, isotonic and isokinetic exercises
4
_ Ability of the muscles to overcome resistance for a long time without getting tired or fatigue :
(a) Strength endurance (b) Muscular strength
{c) Maximum strength (d) Muscular power
Isometric strength is also called :
s.
{a) Dynamic strength
Maximum strength
(b) Static strength
(d) Explosive strength
19. _ . ----···'"'ua, lo continue
. der the condition ot tatigue.
- -1
• ctiv•tY un
I t · d t ·1
nd a h d f endurance deve opmen m e a, -
a . continuous met o o
f,cpla1
n . . method of endurance development.
8, •nterval training
Discuss• Wh t are the methods to develop speed ?
9. speed. a
d
10, oefine f d Explain any one method to develop spee -
the wpes o spee .
AND
•
11• Discu~pES AND METHOD . TO DEVELDP-FLEXIBll:.;ITY
cooRDINATIVE ABll!.._
I~ __· -~---
FLE><ie,uTY-~Fl~~ibility i; ;h; ability ___.;....,.____
F-
,e
-x~
ib
--
il::-
ity
------------,
lA) move in maximum range. The
f joints to
.---------'------,
o , .. ofthe body largely ~epends upon the
i
fleiubihtv
Fl "bTt +
f joints and ligaments. ex, 1 1 Y Passive Flexibility
structure o
.
. f mone joint to another because some
..,aries ro
. • our body have a higher range of
·01nts in
1 . Children are more flexible than adults.
motion.
_ _ .
flei<ibilitv begins to dec_
me noticeably with
d ncing age. However it can be maintained
ala .
b exercise workout involving stretching,
Active Flexibility
i
Static Flexibility Dynamic Flexibility
Types of Flexibility
y
.
I .
bending, turning etc. Such as in yogic asanas. Flexibility is required in a I games and sports. Flexibility is
helpful in learning various skills easily such as back stroke in swimming. These skills can be learnt easily it
an individual has flexibility. Flexibility is measured through flexometer. It is also equally important for an
individual in daily life.
Definition
• Maximum range ofmovement around a joints.
Types of flexibility
Flexibility is of two types :
(a) Passive flexibility : It is ability of joint to move
. maximum range with external help and is called passive
flexibility. e.g. exercise with help of a partner. Passive
Passive flexibility
flexibility is always more than activ_
e flexibility. .,..
_-:,::
.__,-
_...,..
_
...,..
_
----,--------~
lb) Active Flexibility : It is the ability of joint to move the
maximum range without external help. In simple words,
we can say it is performed without external help. Active
. flexibility depends largely on the passive flexibility. It can
be further divided into two parts.
(I) Static Flexibility : It is active flexibility when the
muscles involved are in exercise but movement is
not seen that is static flexibility. e.g. Halasana Toe
touching, Sideward bendin.g.
, - l
Active Flexibility
'
20. 354 (PHYSICAL EDUCATI~
(II) Dynamic Flexlblllty : It is active flexibility when the muscles involved are in motion. e.g.
performing gymnastic events.
METHOD OF FLEXIBILITY DEVELOPMENT
Flexibility can be effectively improved through exercise. These exercises are commonly called
stretching exercises and can be done in the following manner :
(i} Ballistic Method : Ballistic method is the oldest form of doing stretching exercise. In this method,
the movement Is done with a swing in rhythmic way. The related joint is stretched with a swing.
The stretching exercise can be done rhythmically with a count, at each count the joint is stretched
to the maximum limit and is then again relaxed. The stretching movement is done with a swing
hence the name is ballistic method while using this method the muscles remain in state of
optimum stretch for a fraction of second and as a result large number of repetitions are
necessary to ensure optimum stimulus duration for improving flexibility. In this method the
'changes ~f over'stretching a joint are more, therefore a good warming-up before the exercise is
essential. It is advisable to use this method after the passive and static flexibility has been
improved. ·
(ii} Slow Stretching Method : In this method, the joint is slowly stretched to its maximum limit and
then is slowly brought back to the original position.
.
.
· (iii) Slow Stretch and Hold Method : In this method, the joint is slowly stretched to the maximum
limit and is hold therefore a few seconds before returning to the original position. For best
effect the joint must be hold in a state of maximum stretch for 5-8 seconds. To begin with the
joint should be stretched and then brought back to original position.
(Iv) Proprioceptive Neuro-•Muscular Facilitation Technique (PNF) : This is called PNF technique also.
This technique is normally used by the advanced and high skilled sportspersons to increase
flexibility abilities. It involves use of muscle contraction before stretch is on attempt to achieve
maximum muscle relaxation. The following procedure for PNF technique is as such :
- IHAIIIST- AHO 01.."1EAL STRETCH
PeF CNEST STRl!YCH PNP GIIOU.I STRETCH
Proprioceptive Neuro-Muscular Facilitation Technique (PNF)
21. N RTS
One has to move into stretch position so that he can feel stretch sensation.
Y
our partner holds the body parts In this stretched position.
(II)
(Iii) You push against your partner by contracting antagonistic muscles. For 6 to 10 seconds and
then relax. During contraction, your partner aims to resist any movement of limb.
(Iv) The your partner moves the limb further Into stretch until you fell the stretch sensation.
(v) Repeat the whole act procedure to 3 to 4 times. ·
tho
d has been found effective for improving passive flexibility, which forms the basis of active
This me
fle,dbllity. Help of a partner should be taken in the method.
To develop flexlblllty, following points should be kept in mind :
(I) Flexibility reduces if the exercises are ~ot performed to maintai~ it.
(ii) The exercise to improve flexibility should be performed after warming-up. If there is not proper
warming-up, there may be chances of over-stretching of the ~uscles or injuring the muscles.
(Iii) For effective improvement of flexibility, sufficient number of repetitions should.be performed.
(iv) Avoid jer~y movements while doing !he exercise for improving flexibility.
(B) eo-Ordlnative Ability : It is the_
ability of the body to perform movement with perfection and
effidency. It is the prope·r combination of strength,'speed endurance and flexibility during movement. Our
accuracy of action, rhythmic, change of movement balance etc. all depends upon the co-ordinative ability.
I • '
It is almost required for every game. . ·
Before 1980 _speed, strength, flexibility, general strength and agility were main components of
physical fitness but afte~ that)~e term agility changed into 'co-ordinative ability. The term agility was
discarded because it was not cle~rly defined.
I
Now·a days co-ordinative·abilitie·s depend on the central nervous system. The co-ordinative abilities
are those abilities of an individual V:,hich ~nable the individual to do various game related movements
efficiently. The beautiful and g~aceful movement ~f our body are directly related to our co-ordinative
. abilities. Co-ordirvative abilities can be Improved if we perform correct movements. We should avoid
Incorrectmovements._
while playing any·game or sports.
'
Dtftnltlon :
• It Is the ability of the body to perform m~vement with perfection and efficiency.
• Co-ordinative abilities are those abilities where the sportsman has to do a group of movements
with better quality and effect. ·
H>Orts, seven co-ordinative abi!ities are there which ·affect performance in games and sports. The
eImportance oftheir co-ordinative abilities varies from sports to sports.
0) Orlentatl bill · . · · f the
· on a ty : It Is the ability of a sportsperson to analyse and change the position ° .
body and Its parts according to the movement of opponents (e.g. defending an opponent in
l
22. } S6
hockey, football, basketball etc.) the position is changed
opponent.
( PHYSICAL EDU~
ing to the maven,
ent of
(ii} Rhythm ability : It is the ability of the sportsperson to understand the rhythm of movement
and
to execute the movement with required rhythm. In some technical sports like gymnastics fi
. ' igure
(iii)
stakmg the sportsman has to perceive and external rhythm given in the form of music and to
express it in his movements. In many sports, rhythm is not given from outside. In these cases the
sportsman has to make use of the rhythm stored in his motor memory. This is essential for high
quality of movement execution. ·
Coupling ability : Coupling ability is the ability to combine the movements of different body
parts for performing perfect sports movements. For example : (1) In gymnastics and wrestlin
' ~
the movements of hands, legs, trunk and head have to be successfully combined to achieve a
certain goal. This ability is very significant approximately for all sports but specially in gymn~stics
and combative sports. (2) In volleyball the smasher smashes the ball according to the lift of the
b_all and blockers co-ordinate the movements of his hand, head and feet.
(iv) Differentiation ability : This ability helps to make adjustment among the different body parts
and then related movement.
Differentiation ability appears in different sport as. each sports puts different types of demands
on the control and regulation processes. In different sports therefore different means and
methods should be adopted for the improvement of differentiation ability.'
(v) Reaction ability : It is the ability which helps to react against a known and unknown signal. This is
of two types :
(a) Simple Reaction Ability: That ability help to react against the known signal.
(b) Complex Reaction Ability: That ability helps to react against the unknown signal.
(vi) Balance ability : It is the ability of a sportsman to maintain balance of the whole body both in
static and dynamic conditions and regain balance quickly after the balance disturbing
movement. All types of body movements are affected by this ability but it has a special
importance when movements are done in a small area.
(vii) Adaptation ability : It is ability of a sportsperson to bring about an effective change in the
movement according to anticipated changes in situation. The situational changes may be
expected ones or may suddenly take place. In literal sense the word adaptation means to get
d
. t d ith In team game and combat sports the changes in situation can be considerable
a ~us e w · . k dwith
h
t p the movement and to start a new one. The adaptation ability is closely Im e
enou,8 to s O
, d h vily on
·
,. d ·entation ability. The playing ability needed in team games depen s ea
reaot,on an on .,
adaptation ability.
23. f
I·
:l
!
,, tF4k4#-~T~ . .. 357
f Improving Co-ordmation Ablht1es
r,1ethod o
I r cut and scientific methodology for the improvement of co-ordinative abilities is not available
Acea . .
· t The following guidelines are suggested for the improvement of co-ordinative abilities : .
at presen •
(
1
) systematised and guided practice and variety of physical exercise : The best method for
effective development of these abilities is practising different physical exercises. During practice
the movement should be done with several variations. The more vari~ble is the movement,
execution is more effective. It is for the development of co-ordinative abilities.
(2) Both general and specific should be used : Co-ordinative have both general as well as specific
application in the initial stages. General exercises for the development of general co-ordinative
abilities should be dominantly used. But later on special exercise should be used more e.g. for
gymnasts in the beginning general balance exercises are to be used but later specific balance
exercise on the balance beam.
(3) The movement shoul~ be done c~rrectly. Repetitions o! incorrect movement l_
ead to faulty
actions effect the formation of skills. While teaching exercises a variety of audio-visual aids
should be used and after every execution the performer should receive feedback regarding the
quality of movement.
(4) T,here sho~ld be a systematic increase in the difficulty of co-ordination : If we improve in co-
ordinative abilit_
ies the degree of difficulty of physical exercise should be systematically increased.
There are unlimited possibilities of doing this like practice under conditions of fatigue, practice
against time combining movements to make exercise more different.
PLI CHOICE QUESTIONS
t
which ~ethod is stretching done in a rhythmic way?
) Slow stretch (b) Slow stretch and hold
) (d) PNF
alllstic training method, athlete performs the flexibility activity in ..................
Static (b) Motion
With partner (d) Natural Environment
....! Flexibility is the ability to do movements for a longer distance without external help.
lve (b) Reaction (c) Passive (d) Coupling
ese is a type of coordinative abilities ?
(b) Balance (c) Orientation
(d) All of these
