Science of Training (Anatomy and Physiology)
STRENGTH
1. Maximum Strength
2. Explosive Strength
3. Strength Endurance
Few terms related to strength
i. Static Strength
ii. Dynamic Strength
iii. Relative Strength
iv. General Strength
v. Special Strength
SPEED
1. Reaction Ability: (a)Simple Reaction Ability (b)Complex Reaction Ability
2. Movement Speed
3. Acceleration Ability
4. Locomotion Ability
5. Speed Endurance
ENDURANCE
1. Basic Endurance
2. General Endurance
3. Specific Endurance
Classification according to duration of activity
i. Speed Endurance
ii. Short Time Endurance
iii. Medium Time Endurance
iv. Long Time Endurance
FLEXIBILITY
1. Passive Flexibility
2. Active Flexibility
COORDINATIVE ABILITIES
1. Adaptation Ability
2. Balance Ability
3. Coupling Ability
4. Differentiation Ability
5. Orientation Ability
6. Reaction Ability
7. Rhythm Ability
TECHNIQUE
SKILL
STYLE
1. Phase - I
2. Phase – II
3. Phase - III
TACTICS
1. Phase I
2. Phase II
3. Phase III
• Cardiac Output = Stroke Volume X Heart Beat
• Stroke Volume
• Check pulse before activity, during activity and after activity
• Heart Beat: Radial Artery / Carotid Artery
• Pulse rate is the only measureable criterion on ground for determination of training load
• Safest Heart Rate = 220 – Age
• Target Heart Rate = Safe Heart rate X % Defined
100
• Pinch yourself at the waist and on the upper arm, grasping as much flesh as possible between your forefingers and thumb.
• If you can pinch more than 1 inch of spare flesh, you probably need to shed some fat. To do so, you may need only to tone up- replace fat with muscle- or to lose weight. Every ¼ inch of fat beyond the 1 inch maximum represents about 10 pounds of fat.
Accurate measurement of lung efficiency requires a laboratory test, but the following simple checks will prove a rough guide.
1. Take a deep breath and time how long you can hold your breath.
2. Breath in and out as deeply as you can; measure your chest in each position.
Your lungs are probably working with adequate efficiency if you can hold your breath for 45 seconds or more and if the difference between the two chest measurements is 2 to 3 inches or more.
10. There the eagle knocks its’ beak against
a rock until it plucks it out.
11. After plucking it out, the eagle will wait for a new beak to grow back and then it
will pluck out its’ talons.
12. When its’ new talons grow back, the
eagle starts plucking its’ old-aged
feathers.
13. 30 more years
And after five months, the eagle takes its’ famous flight of rebirth and lives for
14. Many times, in order to survive
we have to start a change process.
Why is change needed?
We sometimes need
to get rid of old memories,
habits and other past traditions.
Only freed from past burdens,
can we take advantage of the present.
15. Science of Training
(Anatomy and Physiology)
“Every Moment is a Golden One for him who has the Vision to
Recognize it as such!”
Shatrunjay Mrityunjay Kote, Ph. D.
Assistant Professor,
M. S. M’s. College of Physical Education,
Khadkeshwar, Aurangabad
shatru29570@gmail.com
16. Japanese time concept
“The pathetic died yesterday, wanted to live for
another day!
You fortunate lived the day; think what you have done
yesterday?”
17. BASIC “?”
What Is Life?
Some Body Said That
“It’s A Game Of Chance And Choice”
Chance – You Don’t Have Option
Choice – Think, What You Have Opted
19. Training Components
TRAINING COMPONENTS
STRENGT
H
1. Maximum
Strength
2. Explosive
Strength
3. Strength
Endurance
Few terms
related to
strength
i. Static
Strength
ii. Dynamic
Strength
iii. Relative
Strength
iv. General
Strength
v. Special
Strength
SPEED
1. Reaction
Ability:
(a)Simple
Reaction
Ability
(b)Complex
Reaction
Ability
2. Movement
Speed
3.
Acceleration
Ability
4.
Locomotion
Ability
5. Speed
Endurance
ENDURAN
CE
1. Basic
Endurance
2. General
Endurance
3. Specific
Endurance
Classificatio
n according
to duration
of activity
i. Speed
Endurance
ii. Short
Time
Endurance
iii. Medium
Time
Endurance
iv. Long
Time
Endurance
FLEXIBILI
TY
1. Passive
Flexibility
2. Active
Flexibility
COORDIN
ATIVE
ABILITIES
1. Adaptation
Ability
2. Balance
Ability
3. Coupling
Ability
4.
Differentiati
on Ability
5.
Orientation
Ability
6. Reaction
Ability
7. Rhythm
Ability
TECHNIQ
UE
SKILL
STYLE
1. Phase - I
2. Phase – II
3. Phase - III
TACTICS
1. Phase I
2. Phase II
3. Phase III
20. FIND YOUR FRAME SIZE
SEX HEIGHT WITHOUT
SHOES
ELBOW BREADTH FOR MEDIUM
FRAME
MEN 5’1” – 5’2” 2&1/2” – 2&7/8”
5’3” – 5’6” 2&5/8” – 2&7/8”
5’7” – 5’10” 2&3/4” – 3”
5’11” – 6’2” 2&3/4” – 3&1/8”
6’3” – UP 2&7/8” – 3&1/4”
WOMEN 4’9” – 4’10” 2&1/4” – 2&1/2”
4’11” – 5’2” 2&1/4” – 2&1/2”
5’3” – 5’6” 2&3/8” – 2&5/8”
5’7” – 5’10” 2&3/8” – 2&5/8”
5’11’ – UP 2&1/2” – 2&3/4”
23. HOW FIT ARE YOU REALLY?
What is your resting Heart Rate?
Results Men Men Men Men Women Women Women Women
Age Ex G S P Ex G S P
20-29 59< 60-69 70-85 86+ 71< 72-77 78-95 96+
30-39 63< 64-71 72-85 86+ 71< 72-79 80-97 98+
40-49 65< 66-73 74-89 90+ 73< 75-79 80-98 99+
50+ 67< 68-75 76-89 90+ 75< 77-83 84-102 103+
24. Check Your Heart Rate
• Cardiac Output = Stroke Volume X Heart Beat
• Stroke Volume
• Check pulse before activity, during activity and after activity
• Heart Beat: Radial Artery / Carotid Artery
• Pulse rate is the only measureable criterion on ground for
determination of training load
• Safest Heart Rate = 220 – Age
• Target Heart Rate = Safe Heart rate X % Defined
100
25. HOW FIT ARE YOU REALLY?
Are you carrying excess fat?
• Pinch yourself at the waist and on the upper arm,
grasping as much flesh as possible between your
forefingers and thumb.
• If you can pinch more than 1 inch of spare flesh, you
probably need to shed some fat. To do so, you may
need only to tone up- replace fat with muscle- or to
lose weight. Every ¼ inch of fat beyond the 1 inch
maximum represents about 10 pounds of fat.
26. HOW FIT ARE YOU REALLY?
How efficient are your lungs?
Accurate measurement of lung efficiency requires a
laboratory test, but the following simple checks will prove
a rough guide.
1. Take a deep breath and time how long you can hold your
breath.
2. Breath in and out as deeply as you can; measure your
chest in each position.
Your lungs are probably working with adequate efficiency if
you can hold your breath for 45 seconds or more and if the
difference between the two chest measurements is 2 to 3
inches or more.
27. TEST YOUR FITNESS
Check your respiratory system
Distance of candle from
your mouth
Respiratory system age
1.5 meters 20 years
1.25 meters 30 years
1 meter 40 years
0.75 meter 50 years
Up to 0.75 meters Over 60 years
28. RATIONAL
• “The law of use and disuse”,
Equal breath counts for everybody
(Life span in years X Days X Hours X Minutes X Breath count per minute)
Dog = (20 X 365 X 24 X 60 X 45)= 47,30,40,000
Human = (60 X 365 X 24 X 60 X 15)=47,30,40,000
Tortoise = (150 X 365 X 24 X 60 X 6)=47,30,40,000
29. TEST YOUR FITNESS
How mobile are you?
How close you can get to
the floor
How old your ligaments
are
You can put your hands flat
on the floor
20 years old
You can touch the floor with
your finger tips
30 years old
You can get within 10
centimeters
40 years old
The gap is 20 centimeters or
more
50 years and older
30. TEST YOUR FITNESS
Check your sense of balance
Time in seconds Ability of balancing
Over 51 seconds 20 years
41-50 seconds 30 years
31-40 seconds 40 years
25-30 seconds 50 years
Less than 25 seconds Over 60 years
31. Strength Training
• Precautions:
• Ensure proper warming before strength training
• Age of the trainee
• Sex of the trainee
• Training age of the trainee
• Means and methods adopted for strength training
• Stress on Explosive strength and strength endurance with own
body weight training at schooling age with
• Ensure proper relaxation and stretching before ending up the
session
• Construction of muscle is genetically determined the percentage of
fast and slow twitch fibers
• Concept of biological or absolute strength
• General tests for measuring strength at school level: for upper
extremity – medicine ball put; for abdomen – 30 minutes sit ups;
for lower extremity – Standing broad jump and standing vertical
jump
32. Speed Training
• Ensure proper warming up and stretching before training
• Emphasize on speed training during first half of the week
when the trainee is completely recovered
• Do not expect similar speed development with all of your
trainees
• Reaction should be with visual, auditory and tactile stimulus
• Try to develop speed at early age with various ball games
• No early specialization with the specific events in sprinting
• Short sprints preferable
• Ensure proper stretching and relaxation before leaving the
session
• Test to measure speed: Reaction time – Nelson’s hand/leg
reaction test; Acceleration – 50 yard dash; Locomotion – 30
meters flying start; Movement speed – Plate tapping
hands/legs; Speed endurance – 400 meters run
33. Endurance Training
• Endurance activity should be given only once a week in
early ages.
• Stress endurance development through long term ball
games to avoid boredom and mental fatigue in children
• Ensure proper hydration during endurance training in
hot seasons
• Cross country and hiking with proper kit on tar and
concrete roads and country side is to be ensured
• Ensure complete recovery and relaxation after
endurance training session
• Test to measure endurance: 12 minutes run and walk
test (Cooper’s Test); 600 yard run; 800 meters run;
Harvard step test for children to evaluate physical
fitness index
34. Flexibility
• Flexibility before maturity can be developed to its
maximum extent
• Ensure flexibility through active and passive manner
• Develop flexibility along with the strength
• Flexibility exercises should be designed according
to the structure of the joint
• Flexibility before and after session is advantageous
• Hyper flexibility at a particular joint will reduce its
stability
• Test to measure flexibility: Trunk and hamstring
flexibility - forward bend and reach; shoulder
flexibility by bridge test
35. Coordinative Abilities
• Adaptability
• Balance
• Coupling
• Differentiation
• Orientation
• Reaction
• Rhythm
• All the above mentioned coordinative abilities can be
developed in combination
• These abilities may be developed by giving exposure to
different shapes, sizes, surfaces, weather conditions, partners,
structures, weights, heights, time of day, with music, indoor,
outdoor etc.
• Test to measure coordinative abilities: Balance – stork stand
test; reaction – Nelson’s hand/leg reaction test; Ball catching
test for coordination; Agility – 10mts X 6 shuttle run etc.
36. Our Magical Body
Few Amazing Facts Follows
• The average developed adult is made up of 60 million million cells.
• 300 million cells die in the body every minute, but the number of cells remains fairly
constant throughout our life. Dead cells are replaced immediately.
• An average adult’s skin weights about 9 pounds, three times as much as the brain,
and covers an area more than 18 square feet.
• An average human head is covered by about 100,000 strands of hair.
• Each ordinary hair has a life span of about three years, eyelashes live about 150
days.
• A blink occurs once every two to ten seconds, lasting 0.3 to 0.4 seconds. This
accounts for about half an hour of our waking time. An infant does not blink at all in
the first few months of life.
• An adult has an average of 9000 taste buds
• In the course of one day, 8 tons of blood passes through the heart.
• Red blood cells are manufactured by the bone marrow at the amazing rate of 200
million per day, and live in the body for about 120 days. With this life span, the red
cells can travel around the body nearly 500,000 times per month.
• The entire network of vessels which makes up the circulatory system measures
60,000 miles, which is more than twice the circumference of the earth.
• The power of the human heart is such that if the main artery, the aorta, was cut, a
stream of blood 6 feet high would be released.
• 1 CC of muscle can generate 50 Newton's of force approximately
37. Modern Work Concept
• Do You Have 9am Effect At 6pm?
Exercise for all – just spare few minutes
38. is it a right phrase?
• You are paid, what you deserve!
A Complaint of an engineer to a doctor!
39. I Promise To My Body And Mind
• I start today because it is real (time and tide wait for none).
• Early to bed and early to rise, keeps me healthy, wealthy and wise.
• I addict myself to minimum regular exercise, sports and games.
• I bath regularly with room temperature water.
• Breakfast is necessary for me.
• I sleep only during nights.
• Tummy-full meals in a seating is harmful (divide total intake of a day
5-6 times).
• I always enjoy eating raw food to boiled, boiled to fried, fried to stale
or preserved.
• I enjoy breathing deeply.
40. I Promise To My Body And Mind
• Mind altering things are harmful (I avoid tobacco, liquor, smoking, drugs
etc).
• My leisure time creations are always appreciated.
• When awake I enjoy natures’ beauty than straining my eyes by watching
movies, television sets.
• Silence is golden.
• I talk whenever necessary.
• Expectations leads to sorrow (I avoid complaints).
• I enjoy walking than a ride.
• 3-D for victory (discipline, determination, dedication).
• Principles’ are for me (I don’t search excuses for myself).
• When I get frustrated after repeated efforts I cope my frustration
remembering “it is so because it cannot be otherwise”.
41. POSITIVE ATTITUDE
• CHANGE THINKING …CHANGE YOUR LIFE!
• When you change your thinking, you change your beliefs.
• When you change your beliefs, you change your
expectations.
• When you change your expectations, you change your
attitude.
• When you change your attitude, you change your
performance.
• When you change your performance, you change your life.
42. I Will end up with the sentence of the great
philosopher ‘Socrates’
“I know only one thing, that I know nothing”
THANK YOU!
