This document discusses biomotor abilities such as strength, endurance, speed, flexibility, and coordination that are important for yoga. It defines different types of strength, including maximum strength, explosive strength, and strength endurance. It also defines endurance and describes different types based on the nature and duration of activities. The document provides details on developing and training various biomotor abilities through exercises and considers important factors for strength in females.

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BIO MOTOR FOR YOGA AND
THEIR METHOD TO DEVELOP
BY
CHANDRAKANT BARIK
NIS COACH
KALINGA STADIUM COMPLEX IN-CHARGE

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Bio-living
Motor –Mechanical

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 STRENGTH
 ENDURANCE
 SPEED
 FLEXIBILITY
 COORDINATION
These abilities which are responsible for basic and respond well to training.
Since these abilities affect how the body moves they are given the name
“Biomotor abilities

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STRENGTH
‘‘Strength is the ability to overcome resistance or to act against resistance.’’
 TYPES OF STRENGTH
 MAXIMUM STRENGTH: It is the ability to overcome resistance or to act against resistance.
 Tests: Half squat, full squat, Bench press etc.
 EXPLOSIVE STRENGTH : (Speed+ strength). It is the ability to overcome resistance with speed.
 Start Strength
 Strength Speed
 Speed Strength
 Tests: SBJ, SVJ, Three consecutive jumps etc.
 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.

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ENDURANCE
 Endurance is the ability to resist fatigue.
Or
 It is the ability, which enables the sportsman to do a sports activity
effectively without getting tired and to recover quickly from fatigue during
and after the activity.

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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 behavior.
8. In short endurance is indispensable for health, prevention of cardiac problems, general
well being etc.

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TYPES OF ENDURANCE
 It is classified according to:-
a) Nature of activity.
b) Duration of activity.
 1. NATURE OF ACTIVITY
 a. Basic endurance
 b. General endurance
 c. Specific endurance
DURATION OF ACTIVITY
A-Speed Endurance
B-Short Time Endurance
C-Middle Time Endurance
D-Long Time Endurance

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A. BASIC 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 then 30
minutes
 Depends more than 90/% on aerobic capacity
 Hence also known as aerobic endurance

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A. GENERAL 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.
 SPECIFIC ENDURANCE
 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.

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 . DURATION OF ACTIVITY
 This classification is suitable for activities of cycle nature. For eg, ruining swimming, cycle rowing.
 Not suitable for acyclic sports, as these activities are characterized by short burst followed by period of
less activity.
 . SPEED 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.
 B. SHORT TIME ENDURANCE:
 Ability to resist fatigue in activities lasting from 45 seconds to 2 minutes e.g. 800m run
 C. MIDDLE TIME ENDURANCE:
 Ability to resist fatigue in activities lasting from 2 minutes to 11 minutes e.g. 1500 m run. 3000m
steeplechase.
 D. LONG TIME ENDURANCE
 Ability to resist fatigue in activities lasting from more than 11min. e.g. marathons etcs

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4. Relative strength:-
 It is simply a ratio which we get by dividing maximum strength
with body weight. In several sports the strength ability of a S.M
can be assessed better if it is considered in relation to body wt.
Maximum strength
 Relative strength = -------------------------
Body weight
Important in:-Weight category sports i.e. boxing, wrestling
,weightlifting, judo , gymnastic, jumps etc.
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Benefits of Strength Training
1. Increased Metabolic rate:
 Strength training increases MUSCLE MASS- they are more metabolically
active than fat.
 At rest each pound of muscle burns 30-50 calories a day while fat
burn only 2 calories..
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Increased Metabolic rate Cont..
 Strength training is an excellent way to improve metabolic rate, avoiding
fat gain with age.
 Metabolic rate is less in elderly people due to loss of muscle mass.
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2. Increasing Bone Density
 Strength training increases bone density and
reduce the risk of fracture especially in women
 After the age of 30 we lose 1% of bone strength
every year.
 Strength training is one of the best way to prevent
bone loss (especially free weight training) prevent
osteoporosis.
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 Muscle mass and strength are decrease with age .
 Muscle mass decreases approximately 3–8% per decade after the age of
30
 In fact strength training is the best way to maintain muscle mass and
strength.
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4. Increase testosterone level and
boosts energy
 Both genders produce testosterone and estrogen hormones, but
the relative ratio is significantly different.
 Men normally produces higher level of testosterone (appx. 10
times that of women).
 Heavy strength training (80-90% Intensity) utilizing large
muscle groups of lower body (squats, dead lift, leg press etc.)
increases testosterone level.
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4. Increase testosterone level and boosts
energy cont..
 Hormone level fluctuate during the whole day but its concentration is
more during morning , so its wise to do STRENGTH
TRAINING IN THE MORNING.
 Multi-joint strength exercises will elevate endorphins hormones .
(good feel Hormones)

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5. Increase Joint stability
 Strength training enhances joint stability by increasing the strength of
tendons and ligaments .
 Mechanical load of strength training is transferred to the tendons and
ligaments, which improve strength & stability of the joint.
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6. Enhance performance in sports
 Strength has significant relationship with
almost all the motor ability especially
 With appropriate strength training program,
sports performance in many disciplines can
be improved to a great extent.
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7. Improvement of overall health:
Decreased risk of coronary diseases
Improve blood profile.
Reduce high B.P.
Improve posture.
Improve lean body mass, decrease body fat, balance , flexibility , reduce
injuries, facilitate rehabilitation, improve personality etc.
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Factors determining strength:-
1. Muscle fibers:
a) Type of muscle fiber
 Slow twitch and fast twitch fibers
 Fast twitch fibers are good for strength
performance
b) Size of the Muscle (Muscle cross sectional area)
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2. Body Weight (Lean Body Mass):
 High correlation between lean body mass and strength ability.
 In women it is 30-35% of entire body wt.
 In men it is 42-47% of the entire body wt.
 Large athlete tend to have higher strength/mass ratio (Sale and
Norman 1983).
 Example: Weight lifter, throwers, sprinters etc.
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3. Coordination
- Coordination is discussed under three headings;
a. Inter-muscular coordination:
 Proper temporal and dynamic coordination between different
muscle groups.
 Coordination between agonists and antagonists.
b. Intra- muscular coordination:
 Coordination among motor units within the muscle.
 Coordination among number of fibers involved in the action
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C. Technical Skill:-
 On the basis of above mentioned two levels of coordination, how
skillful one is or to what extent the skill has been mastered.
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4. Energy Supply: Adenosine triphosphate (ATP), creatine
phosphate CP
5. Psychological factors:
 Readiness, interest, motivation, arousal level,
 Determination to apply maximum force etc.

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6 . Additional factors:-
 Condition of the joint
 Biomechanical factors
 Length of the muscle at the time of contraction
 Constitution
 Sex
 Age
 Training State
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Weight Training For Female
 Reduce the risk of Osteoporoses.
 Increase Joint Stability, help preventing injuries.
 Increase functional abilities for performance
 Increased lean body mass
 Decreased body fat
 Increased metabolic rate.
 Improve self esteemed.
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Strength of women consideration
 Well and Plowman (1983) found that Average man is 30-40% stronger than
the average women.
 Some studies reported that women possess about 40-60% of the upper
body strength and 70- 75% of the lower body strength of men.
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Strength of women consideration cont..
 Women tend to be weaker than men in the chest, shoulder and arms
and low back.
 Men are stronger in the upper extremities due to greater musculature
in that area.
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Neuromuscular responses consideration
 Female have slower reaction , take longer times to generate maximum
force . (Hewett 2000.)
 So they should give more emphasize on reaction and power exercises
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Hormonal consideration
 Sex hormones play important role for the development of maximum
strength in men and women both.
 Both genders produce testosterone and estrogen hormones, but the
relative ratio is significantly different.
 Men normally produces higher level of testosterone (appx. 10 times
that of women).
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Hormonal consideration conti..
 Testosterone is primarily responsible for increase in maximum strength and
Hypertrophy.
 Multi-joint strength exercises especially (dead lift, clean and jerk) with high
intensity increase the level of testosterone.
 Since the concentration of testosterone is more in the morning so it is
ADVISED STRENGTH TRAINING IN THE
MORNING
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Anatomical and Orthopedic Concerns
 The major anatomical concerns in female are
 Wider pelvic
 Long lumber region
 And weak upper body
 Female have more tendencies of knee injuries as compare to men.
 Wider pelvic may find a narrow stance squat uncomfortable and put more
stress through the knee joint
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Anatomical and Orthopedic Concerns Cont..
 Hence , knee joint require more special attention when training
women athletes.
 In PP period, weight training & lower body plyo-metrics should be
performed to avoid knee injury (Hewett,2000)
 Strengthening the muscles, ligaments and tendons
surrounding the knee joint will provide extra stability
that females need before higher loads.
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Shoulder Considerations
 Shoulder area of female needs special training attention as
most female’s lower arm has a more pronounced outward
angle than in male.
 Secondly, female have weaker musculature upper body.
This may leads to more tendency of shoulder injuries
 Due to this they need more comprehensive shoulder
strength training.
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Low Back Consideration
 Female have comparatively long lumber region than male.
 Because of this they should be encouraged to train their low back in
addition to their abdominal musculature to achieve a balance of low
back and abdominal strength.
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Concluding pints……
 Strengthening of knee Joint through different strength exs..
 More emphasize on upper body especially shoulder joints.
 Strengthening of lower back
 Strengthening of core and abdominal strength
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Concluding points….
 Female mature earlier than male so female can start strength training earlier
than male.
 Motivation even during monthly cycle
 Since female have less muscle mass than males, they have more tendency
to de- conditioning. (strength level of females diminish more quickly than
male).
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THANK YOU..