GTMT Training components

KARNATAK UNIVERSITY DHARWAD
1/19/2021Mr. Sukshant S Patil Guest Faculty, KUD
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DEPARTMENT OF PHYSICAL EDUCATION &
SPORTS
MPED III Semester
General Theory and Methods of Training-
GTMT
Mr. SUKSHANT. S. PATIL
Guest Faculty
Karnatak University Dharwad.

UNIT- V TRAINING COMPONENTS
 STRENGTH:
 Forms
 Factors determining strength
 Types of muscle contraction
 Methods of strength improvement
 Importance of strength and its relationship with other performance
factors
 Strength in yearly training cycle
 SPEED:
 Different speed abilities
 factors determining speed Improvement of speed abilities
 Speed barrier
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Mr. Sukshant S Patil Guest Faculty, KUD

 ENDURANCE:
 Importance
 Types factors determining endurance
 Improvement of Endurance
 Nutrition and endurance performance
 Altitude training for endurance
 FLEXIBILITY:
 Importance
 Types factors determining flexibility
 Improvement of flexibility
 Flexibility training
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 CO-ORDINATION-
 Nature and definition
 Description of coordinative abilities
 Improvement of coordinative abilities
 TECHNIQUE-
 Nature of technique in sports
 Training for technique
 Phases of technique training
 TACTICS- Tactics and training for tactics.
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COMPONENTS OF PHYSICAL FITNESS
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STRENGTH
 Strength training is the functional
application of Newton’s second law of
physics, which defines force as the product
of a mass and its acceleration (F=MA)
 Strength is the ability to accelerate a mass
from a state of rest, which results in the
production of muscular force.
 Strength is the ability to exert force against
resistance.
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STRENGTH
 Strength is a conditional ability that depends largely
on the energy liberation processes in the muscles.
 All the movements in sports are caused by muscle
contraction and therefore strength is a part and parcel
of all motor abilities, technical skills & tactical actions.
 Strength always appear in some combination with
“ENDURANCE” & “ SPEED” abilities.
 Physiological perspective: strength is the ability to
activate muscle motor neurons and their attached muscle
fibers (together called a “ motor unit”) to generate the
force necessary to achieve a specific outcome.
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STRENGTH
 To achieve a strength-based goal, it is important to
first define the specific type of strength required for
success and then design an exercise program to
develop that strength.
 Types- Mainly
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STRENGTH
 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.
 Ex: powerlifting, squat, deadlift, bench press & strongman
competitions.
BENEFITS:
1. Activate type II (fast twitch) muscle fibres capable of generating
high levels of force.
2. Increase levels of muscle-building hormones.
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STRENGTH
 TRAINING STRATEGY-MAXIMUM STRENGTH
Exercise
Selection
Intensity Reps Tempo Sets Rest
Interval
Compound and
single-joint
movements using
free weights or
selectorized
machines
90-100% 1-4 Slow-to-fast
(even though
the lifter is
attempting to
use maximum
speed the
weight is
moving
slowly)
3-4+ 2-4
minutes
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STRENGTH
 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).
Ex: Throwing a shot-put, Lifts – snatch & clean –and-jerk, quickly moving out of the way of
danger.
 BENEFITS:
 Improve the speed of motor unit recruitment and enhance intramuscular
coordination.
 Reduce reaction time.
 Improve the resiliency of muscle and connective tissue.
 Activate type II muscle fibres.
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STRENGTH
 TRAINING STRATEGY-EXPLOSIVE STRENGTH
Exercise Selection Intensity Reps Tempo Sets Rest
Interval
Compound and
single- joint
movements using a
variety of free
weights
40-75% of 1RM 1-6 Fast as
possible
2-5+ 30-90
seconds
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STRENGTH
 STRENGTH ENDURANCE
It is the ability to express force over a long period of time. It
is the ability to overcome or act against resistance under
conditions of fatigue.
The ability to maintain muscular contractions or a consistent
level of muscle force for extended periods of time.
Ex: An endurance event like a 10k, marathon or triathlon,
vigorous household chores, high volume bodybuilding- type
training.
 BENEFITS:
 Maintain good postural stabilization for an extended period of
time.
 Improve the aerobic capacity of working muscles
 Enhance ability to perform many functional tasks and ADLs.
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STRENGTH
 TRAINING STRATEGY: STRENGTH ENDYRANCE
Interval
Compound and single-
joint movements using a
variety of equipment:
body-weight exercises
Low-to-
moderate,
approximate
ly 40-80% of
1RM
10+ Consistent
slow to
moderate
2-5+ 30-60
seconds
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STRENGTH
 OTHER FORMS OF STRENGTH:
 AGILE STRENGTH
 The ability to decelerate, control and generate muscle
force in a multiplanar environment.
 BENEFITS:
1. Generate the force required to move objects from one
location to the next.
2. Improve resiliency of muscle and connective tissue to reduce
the risk of injuries such as sprain or muscle pulls.
3. Enhance performance of specific sports or activities of daily
living (ADLs).
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STRENGTH
 TRAINING STRATEGY: AGILE STRENGTH
Interval
Multiplanar
movements using a
variety of free weights
–Dumbbells, medicine
balls, sandbags or
cable machines
Low-to-
Moderate
50-75% of the
1RM for a
particular
exercise
12-15+ Variable
speeds:
Slow to
fast
2-5+ 30-90
seconds
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STRENGTH
 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.
Ex: Two women each weight 154 pounds, the first can do 4
pull-ups and dead lift 200 pounds, while the second can
do 8 pull-ups and deadlight 220 pounds. Therefore , the
second woman is capable of producing more force per
pound of body weight.
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STRENGTH
 A- weighs 125 pounds and can lift 130 pounds during
a weight training exercise.
 B- weighs 160 pounds and can lift 150 pounds on the
same exercise.
 B is stronger in the “ ABSOLUTE” sense, but A is
stronger in the “ RELATIVE” sense because he
exerts more strength per pound of body weight.
 RMS= Weight lifted (lb)/ Body weight (lb)
 A- 130lbs/125lbs=1.04, B- 150lbs/160lbs=0.93
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STRENGTH
 BENEFITS:
 Improve performance in many sports or ADLs.
 Maximize motor unit recruitment
 Improve neuromuscular efficiency
 TRAINING STRATEGY:
Relative strength results from using all different
types of strength training methods to be capable of
generating greater levels of force at a consistent
body weight.
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STRENGTH
 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.
 Ex: Throwing a baseball, swinging a golf club, running a
sprint.
 BENEFITS:
Minimize reaction times.
Enhance athletic performance.
Reduce time of the stretch-shorten cycle.
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STRENGTH
 TRAINING STRATEGY: SPEED STRENGTH
Interval
Compound movements
using a variety of free
weights; unloaded body-
weight movements
30-50%
1-RM
1-6 Fast,
explosive
2-6+ 30
seconds-to-
2minutes
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STRENGTH
 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.
Ex: A track start, getting up from a seated position.
BENEFITS:
 Improve the ability of muscle and connective tissue to
increase the rate of force production.
 Reduce starting time for sports that require an athlete to
move from a stationary position.
 Enhance the ability to transition from seated to standing
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STRENGTH
 TRAINING STRATEGY:STARTING STRENGTH
Interval
Compound and single-
joint movements using a
vareity of types of
resistance to focus on
force production in the
initial ROM from a
stationary position
50-90% of
1RM
1-6 Fast,
Explosive
2-6+ 45
seconds
–to- 3
minutes
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STRENGTH
 FUNCTIONAL STRENGTH:
 Functional strength has a use or purpose beyond the
training itself, whether for sport, fighting or life in
general. It is characterized by all-round strength, not
just one type, and generally goes hand-in-hand with
good fitness and conditioning.
 Functional strength training therefore includes all
the types of strength training identified above:
MAXIMUM, EXPLOSIVE & ENDURANCE.
 Functional strength training is often used to train
fighters, soldiers and law enforcement officers.
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FACTORS DETERMINING STRENGTH
 No matter how hard you train, you may face
limitations when it comes to developing muscle
strength.
 Two people following the same diet and training
schedule may never achieve the same level of
strength .... WHY? Because strength is affected by
external factors, over which you may have no
control.
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 GENETICS:
Although genetics can be overcome with hard work
and determination, there is no denying that heredity
plays at least some part in your athletic strength and
ability.
ATLAS SPORTS GENETICS- Screens ACTN3 gene,
which is linked to the alpha-actinin-3 muscle protein
associated with high-speed, powerful muscle
contractions.
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TRAINING:
 Training is an important factor in developing strength and
endurance.
 No regular training on muscles- you may lose the strength you
built, but with a little perseverance, you can regain that
strength.
GENDER:
 Generally, male physique is genetically predisposed to
having more muscle tissue.
AGE:
 As your body ages, muscle mass begins to decrease.
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ADRENALINE:
 Effects may be temporary, adrenaline can give
your body a boost to power through a workout.
MUSCLE CROSS SECTION:
 This indicates the size of the muscle. Bigger &
larger muscles generate more force.
 Strength can be increased by increasing the
muscle cross section (Hypertrophy) through
appropriate means and methods of strength
training.
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MUSCLE FIBRE SPECTRUM:
The muscle consist of muscle fibre which are basically two
types:
TYPE-I-SLOW TWITCH FIBRES (RED FIBRES): Slower and
longer contraction with less force.
TYPE-II-FAST TWITCH FIBRES (WHITE FIBRES): Contract
faster and can produce more force.
COORDINATION:
Inter muscular coordination: between different muscles
and muscle groups result in generation of greater force.
Intra muscular coordination: among different motor
units (Motor neurons & their attached muscle fibres) within a
muscle also enable greater force production.
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ENERGY SUPPLY:
The ultimate source for muscle contraction is the rate amount
of energy supplied through chemical reactions taking place in
the muscles.
The energy for the muscle contraction is primarily obtained
the breakdown of phosphogens (ATP & CP).
The rate and amount of energy supply can be improved
through training.
PSYCHIC FACTORS:
Certain psychic factor like motivation, arousal, emotions,
anger and aggression etc have a marked effect on strength
performance. A fully aroused state of mind with the
determination to apply maximum force result in a very strong
nerve impulse leading to activation of larger number of motor
units.
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1-RM TESTING PROTOCAL
 STEP-1: Instruct the athlete to warm up with a light
resistance that easily allows 10 repetitions-100
 STEP-2: Provide a 10 minutes of rest period.
 STEP-3:Estimate a warm up load that will allow the
athletes to complete 3-5 repetitions by adding-120
10-20 lbs (4-8kg) or 5-10% for upper body exercise
or 30-40 lbs (14-18kg) or 10-20% for lower body
exercise.
 STEP-4: Provide a 2 minutes rest periods.
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 STEP-5: Estimate a conservative, near maximum
load that will allow the athletes to complete 2-3
repetitions by adding- 140
10-20 lbs (4-8kg) or 5-10% for upper body exercise
or 30-40 lbs (14-18kg) or 10-20% for lower body
exercise.
 STEP-6: Provide a 2-4 minutes rest periods.
 STEP-7: Make a load increase-160
10-20 lbs (4-8kg) or 5-10% for upper body exercise or 30-
40 lbs (14-18kg) or 10-20% for lower body exercise.
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 STEP-8: Instruct the athlete to attempt a 1-RM.
 STEP-9: If the athlete was successful provide 2-4
minutes rest periods and go back to the STEP-7.
If the athlete failed, provide a 2-4 min rest period
decrease the load by subtracting 160-10=150.
05-10 lbs (2-4kg) or 2.5-5% for upper body exercise or
15-20 lbs (7-8kg) or 5-10% for lower body exercise.
AND THEN GO BACK TO STEP-8.
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TYPES OF MUSCLE CONTRACTION
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 ISOMETRIC/STATIC CONTRACTION:
 “Length of the muscle remains constant”
 Iso-same Metric-length
 ISOMETRIC EXERCISE:
 In this kind of exercise, majority of the muscles are in a
metabolic state similar to isometric contraction.
 High degree of tissue tension develops in the muscles, due to
which the blood vessels supplying the muscles get
closed/occluded. It leads “ ANAEROBIC METABOLISM”.
 These exercises cannot be performed for long time as lactic
acid production leads to muscle fatigue.
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 Isometric exercises lead to increase in the
“STRENGTH” of the muscles. This is achieved by
both increase in muscle size and maximal contractile
force per unit area.
 Target muscles- Fast twitch (white) fibres.
 Isometric exercises are recommended-
 Power games like-sprinting, weight-lifting, boxing, shot-put
etc.
 Gain of function of atrophied muscles.
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 ISOTONIC CONTRACTION:
 Tension on the muscle remains constant throughout,
though the length changes.
Iso-same, Tonic-strength or tension
CONCENTRIC CONTRACTION: (Muscle shortening)
 Muscle “Actively shortens” against constant load.
 Velocity of contraction is inversely
proportional to the load.
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ECCENTRIC CONTRACTION: (Muscle
lengthening)
 The muscle actively contracts while lengthening.
 Load is much greater than the force which the
muscle can generate.
 Negative work is done by muscle.
 Muscle is more prone to injury
during this type of contraction.
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 ISOTONIC EXERCISE:
 In this kind of exercise, majority of the muscles are in a
metabolic state similar to isotonic contraction.
 Energy is derived by the muscles through “AEROBIC
METABOLISM”.
 These exercises can be performed for long time at a
stretch.
 Isotonic exercises lead to increase in the “ENDURANCE”
of muscles .
 Target muscles are those with predominantly “slow
twitch red fibres” .
 Isotonic exercises are recommended for-Endurance
games like marathon running, swimming, cycling etc.
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 ISOKINETIC CONTRACTION:
 Angular speed is constant during contraction.
 Dynamic contraction throughout the movement.
 Involves a constant speed contraction against a preset high
resistance.
 Generation of a high level of tension within a muscle at all joint
angles.
 Muscle strengthening also occurs at all joint angles.
 With the use of certain machines, constant tension can be
achieved as joint angle and movement velocity are controlled.
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METHODS OF STRENGTH IMPROVEMENT
 Strength training entails using various loads and
methods to develop muscular strength and power.
 BASED ON GOALS-strength training combines the use
of free weights with other methods of developing
strength and power such as plyometrics, medicine ball
work, agility.
 Using multijoint, large muscle mass exercises provides
greater force.
 Consideration of PROGRESSIVE LOAD is must for
optimize the performance.
 PL- Changing the loads, altering the number of
repetitions or sets, varying the frequency, altering the
rest interval between repetitions 0r sets and changing the
exercise.
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 MAXIMUM STRENGTH:
Dynamic concentric method-
In this method heavy resistances are overcome
repeatedly (Contracts concentrically).
 Maximal resistance method
Intensity Repetition Set Recovery
80-100% 1-10 3-10 Complete
recovery
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 Sub-maximal resistance method
 Dynamic eccentric method-
Muscle have to act against resistance by contracting
eccentrically.
50-80% 6-12 3-5 3-5 minutes
between sets
50-80% 1-4 6-8 3-5 minutes
between sets
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 EXPLOSIVE STRENGTH: Conditioning exercises
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 Medicine ball exercises
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 Plyometric exercises
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 Weight training exercises
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 STRENGTH ENDURANCE:
 It is also a complex motor ability like explosive strength
and is the product of Strength & Endurance.
 Most of the methods used for developing strength
endurance are variations interval method or continuous
method.
 Extensive interval method:
Intensity Duration Sets Recovery
30-40% 60sec 3-6 60-120sec
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 Intensive interval method:
 Use of special competition exercises with higher
resistance:
 Sand running
 Swimming against current
 Planning on loose surface
 Cycling against wind
 Playing hockey with heavier sticks etc.
Intensity Duration Sets Recovery
50-65% 20-45sec 3-6 10-30sec
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 Circuit training method:
CTM-has proved to be effective method for improving
strength endurance.
Certain number of exercises are done one after the
other in the form of circuit.
Frequency- 3 to 4
Exercises- Min5 to Max15
(Average 6 to 10)
Note: Different muscle groups are
exercised in rotation.
Sit-ups
Chest
Pass
Squat
jumps
Push-
ups
Leg-
Raise
Two hand
overhead
throw
Box
jump
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IMPORTANCE OF STRENGTH AND ITS RELATIONSHIP
WITH OTHER PERFORMANCE FACTORS
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STRENGTH IN YEARLY TRAINING CYCLE
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 Speed is the quickness of movement of a limb,
whether this is the legs of a runner or the arm
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SPEED
 The ability to achieve high velocity or explosive force
applied to a specific task. Speed also involves
acceleration, deceleration, redirection and moving through
distance in the shortest possible time.
 Speed is a basic conditional ability to move, travel,
quickly and execute movement in the appropriate time.
Level of speed can be expresses by the duration of
activities or ratio of space and time.
 It is also the ability to execute motor actions under given
conditions in minimum possible time.
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SPEED- DIFFERENT SPEED ABILITIES
 THERE ARE 5 FORMS OF SPEED:
 REACTION SPEED
 MOVEMENT SPEED
 ACCELERATION SPEED
 LOCOMOTOR OR SPRINTING SPEED
 SPEED ENDURANCE
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1. REACTION SPEED
 It is the ability to respond to a given stimulus as
quickly as possible.
 It is an ability to react effectively and quickly.
 Depending upon the degree of complexity reaction
ability is divided in to simple and complex reaction
abilities (audio, visual, tactical)
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REACTION SPEED
 Women have longer reaction time as compared to men
 Elite sprinter have average 0.12 sec.
 Reaction time of different body part is differs:
 arms are faster then legs
 hands are faster than arms
 Reaction is slower if movements are in complex form
 Emotions also plays important role:
 Reaction time is faster during the anger.
 Reaction time is slow during the fear.
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REACTION SPEED-DRILLS
 Start with different positions:
lying face down/backs, Push up or sit up position,
Kneeling or seated.
 The coach standing some 30 meters from the group then
gives a signal for everyone to jump up and run towards
her/him at slightly faster than race pace.
 Repeat using various starting positions and with the
coach standing in different places so that the athletes
have to change directions quickly once they begin to run.
 RS Can improves via controlling an item e.g. Balls,
hockey stick, feet & hands.
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2. SPEED OF MOVEMENT
 It is an ability to perform single movement in a minimum time.
 Maximum speed of contraction of a muscle or a chain of
muscles in a single course of movement.
 It is important for acyclic actions at the initial phase of
movement (start movement) e.g. jumping, throwing, kicking
etc. movement ability is generally depends on explosive
strength and technique.
 Movement speed: is how. quickly a person can carry
out a movement or perform a skill (tennis serve,
kicking a ball, hitting a baseball).
 Coordination is a very important factor in this type
of speed, it´s also related to a correct learning in the
specific sport movement or technique.
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SPEED OF MOVEMENT-DRILLS
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3. ACCELARATION SPEED
 Acceleration ability
It is an ability to achieve high speed of locomotion
from a stationary position or from slow moving
position.
This ability depends greatly on explosive strength,
technique and movement frequency higher amount of
speed are to be achieved over short time( ballgames and
racket games). Acceleration ability plays an important
role in sprinting events.
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ACCELARATION SPEED-DRILLS
 Murray (2005), looked at weighted sledge training and
their effect on sprint acceleration and they concluded that
training with a weighted sledge will help improve the athlete’s
acceleration phase. The session used in the research was
4*20M and 4*50M maximal effort runs.
 Lockie et al (2003), investigated the effects of various
loadings and concluded that when using a sledge a light
weight of approx. 1-15% of body weight should be used so that
the dynamics of the acceleration technique are not negatively
effected.
 Starts over 10-20 meters performed on a slight incline of
around five degrees have an important conditioning effect on
the calf, thigh and hip muscles (they have to work harder
because of the incline to produce movement) that will
improve sprint acceleration.
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 Intensity - maximum of near maximum
 Duration- duration of the sprint 4-6sec
 Distance - 20 to 60 mtrs
 Repetitions -3-5 rep & 2-3 sets.
NOTE: Sprints should be stopped when start time
decreasing.
 Recovery: active recovery is advisable but longer
recovery means 5min between sets.
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4. SPRINTING SPEED
 Locomotors/Sprinting ability:
It is ability to maintain speed of locomotion for maximum
possible duration of distance.
It is important for sports like short sprints like 100, 200,
swimming, rowing etc
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SPRINTING SPEED-DRILLS
 Downhill sprinting is a method of developing sprinting
speed following the acceleration phase. A hill with a
maximum of a 15 degree decline is most suitable.
 Use 40 to 60metres to build up to full speed and then
maintain the speed for a further 30 metres. A session
could comprise of 2 to 3 sets of 3 to 6 repetitions.
 The difficulty with this method is to find a suitable hill
with a safe surface.
 Strong winds- run with the wind behind you.
 Acceleration runs
 Ins and Outs
 Differential races
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SPRINTING SPEED-DRILLS
 In sprints it can last from 20 to 45 meters.
 12-13 years age 15-20mts (Beginners) 20-30mts (Trained)
 14-16 years age 20-30mts (Beginners) 30-40mts (Trained)
 Well trained adult can cover 30 to 80mts.
 Intensity- maximum of sub maximum
 Duration- 6-9 sec
 Distance- according to the suggested duration of sprint.
 Repetitions- 5 to 10 and 2 to 3 sets but stop if athlete is tired.
 Recovery -Active recovery but longer recovery 5 min between
sets.
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5-SPEED ENDURANCE
Speed endurance it is the ability to do sports
movements with high speed under the condition of
fatigue .
This ability is needed in both cyclic and acyclic sports:
In cyclic sports speed endurance is required to continue
movements with high speed under the condition of
fatigue .
In non cyclic sports speed endurance is required to do
movements again and again with maximum possible
time under the condition of fatigue
example foot ball sprints.
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SPEED ENDURANCE-DRILLS
A. REPETITION METHOD:
Repetitions with higher speed over distances which are double of
competition distance ex; tempo run up to 300m in track and field.
Repetition with maximum speed over distance which are 10-20%
longer than the competition distance.
B. INTENSIVE INTERVAL METHOD:
 This method is most suitable for team sports and games (cyclic
movements).
 exercise is done with maximum or sub maximum load for a shorter
duration with incomplete recovery.
 LOAD PATTERN:
 Intensity- Very high to maximum.
 Distance- 40-60mts.
 Repetitions- 3-4 series/sets of 4 -5 repetitions.
 Recovery- 20-30 sec b/w rep 3-5 min b/w the series/sets.
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SPEED ENDURANCE DRILLS
 Pace/tempo Races Repeated high intensity runs
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SPEED-Factors Determining Speed
 Speed can be trained to a very limited extent, it is
dependent on muscle fibers and central nervous system.
 Mobility of the nervous system:
 The rapid contraction and relaxation of muscles is
possible only if the concerned motor centers in the CNS
can under go rapid excitation(stimulation) and
inhibition(changes in the nature).
 When muscle contracts and relax repeatedly in a
definite sequence then the nervous system
adopts.
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 Explosive strength through training:
Speed performance greatly depends on explosive strength by
training or by improving explosive strength speed can be
improved.
Explosive strength depends on muscle composition, muscle size
and muscle coordination.
 Techniques:
Unlearnt movement can not be performed very faster.
Good technique help to utilize the strength in an right
economical and effective way.
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 Bio-chemical reserves and metabolic power:
For speed performance the muscles needed higher amount
of energy.
If the muscle should get sufficient energy for the higher
pace of production of phosphogen & sufficient amount of
oxidative enzymes is essential.
All the factors which involves in the speed mainly
depends upon the bio-chemical reserves and metabolic
power.
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 Flexibility factor:
Mobility of the joint and muscles stretchability is
important for optimum range of movement.
Flexibility helps in full utilization of explosive power.
Excessive stiffness muscular tension leads to less
production of strength and explosive power.
 Psychic factors:
 Speed depends on psychic factors optimum arousal,
motivation, attention, concentration, ability to relax,
anticipation ability etc helps in the improvement of quick
reaction.
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Factors determining different speed abilities
 Speed ability Factors
 Reaction ability: Sense organs:- eyes , ears etc CNS, Selection and
decision making, attention ,concentration and anticipation.
 Movement speed: Explosive strength techniques, metabolic power ,
flexibility, attention and concentration.
 Acceleration ability: Explosive strength techniques, mobility of CNS ,
flexibility, metabolic power flexibility.
 Locomotors ability: Explosive strength techniques, mobility of CNS ,
flexibility, metabolic power flexibility, techniques.
 Speed endurance: Anaerobic capacity lactic acid tolerance, Explosive
strength, techniques, mobility of CNS.
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PHASES FOR SPEED WORKOUTS
 3-PHASES:
 Acceleration Phase
 Racing Phase
 Deceleration phase
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PRINCIPLES OF SPEED
 Choose a reasonable goal for your event and then
work on running at velocities which are actually
faster than your goal over “ Short work intervals”.
 Train at goal pace in order to enhance your
neuromuscular coordination, confidence and
stamina at your targeted speed.
 At beginning, utilize long recoveries.
 Shorten the recovery as you get fitter.
 Make your training more specific and realistic to
racing.
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PRINCIPLES OF SPEED
 Work on your “Aerobic capacity” and “lactate
threshold”.
 Conduct some easy pace runs to burn calories and
permit recovery from the speed sessions.
 Work on your “Mobility” to develop a range of
movement (range of motion at your hips will effect
speed) and assist in the “ Prevention of injury”.
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SPEED BARRIER
 Speed training involves repeated efforts of very high
intensity.
 After training for some time a barrier sets in due to
establishment of “ NEURAL STEREOTYPE” in the
nervous system which controls the spatial and
temporal aspects of movement.
 Because of high speed training the functioning of
neural centre’s gets stabilized thus causing a speed
barrier leading to stagnation of performance.
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SPEED BARRIER- Overcome
 DELAYING THE SPEED BARRIER
By use of General training:
 Indirect development of speed by enhancement of technique,
explosive strength, flexibility etc.
Tackling of speed barrier:
 Doing movements at speed higher than the best-Hill Run,
Lighter weights, SLED, ELASTIC BANDS, PARACHUTE,
BALLASTED VEST, VERTIMAX
 Avoiding specific movements and using indirect training
means.
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SPEED- REQUIRES
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SPEED - REQUIRES
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SPEED - REQUIRES
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SPEED-REQUIRES
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SPEED- REQUIRES
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SPEED-LOGISTICS
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ENDURANCE
 Endurance refers to the ability to perform as specific
task of a given intensity over a time period without
the decrease of performance level.
 In the state of fatigue to continue performance is
determined by the functions of cardio respiratory
system, fiber types of skeletal muscles.
 Endurance means a general ability to do any kind of
physical activity that increases your heart rate above
50% of your maximum.
 On the higher level it can be divided into general
endurance and specific endurance.
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ENDURANCE-TYPES (Based on O2)
 Aerobic endurance means with oxygen it means
muscular work and movement by using oxygen to
release energy from the fuels stored in the from of
carbohydrate and fat.
 Anaerobic endurance means without oxygen
anaerobic activities create the state of oxygen debt in
this system energy stored in from of ATP-CP and
glycogen.
 The main objective of the endurance training is to
develop the “ ENERGY PRODUCTION SYSTEMS” to
meet the demands of the event.
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ENDURANCE
Anaerobic alactacid and anaerobic lactic acid energy systems
aerobic alactacid endurance
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Anaerobic alactacid system
 It is also known as Maximum endurance characterized
by the maximal level of muscular activity in a short
duration (5-10 sec)
 To perform such activities an athlete has to use the ATP
and CP stored in the muscles.
 even short races throwing , jumping , lifting need
endurance but with this explosive strength and speed
can be used effectively.
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Anaerobic alactacid system
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Anaerobic lactic acid
 It is also known as speed endurance which is
characterized by sub maximal activities in a relatively
short duration 10- 20sec .
 Exhaustion of ATP-CP activities in a athlete can
continue his/her activity on a sub maximal level .
 He can perform by receiving energy (ATP) from the
anaerobic breakdown of glycogen.
 GLYCOGEN GLUCOSE GLYCOLYSIS
PYRUVIC ACID ATP LACTIC ACID.
 Anaerobic pathway 1 unit of glucose =2 units ATP.
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 LACTIC ACID diffuses into the blood and decreases the
performance.
 It was pointed out anaerobic metabolism is extremely
costly, to produce one unit of ATP requires about 20 times
as much as glycogen as aerobic metabolism.
 Aerobic pathway 1 unit of glucose = 38 units ATP
 Anaerobic pathway 1 unit of glucose =2 units ATP
 Athletic performance Lactic acid in the blood
 Maximum higher level of lactic acid (10-15 mmol) in the
blood keeps the performance high.
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LACTIC ACID IN BLOOD
 Normally 2mmol(millimoles) number of atoms lactic acid can
be found in per 1 liter during the rest.
 For intensive load ( vo2max> 100%) the quantity of lactic
acid increases up to 4 mmol in 1 liter this is called “threshold”.
 in this state organs fails to eliminate the acid, during this
period anaerobic glycolysis is dominant.
 After maximal load in the state of total exhaustion the
quantity of lactic acid can reach up to 15-20mmol in total
blood of the body.
 The acid base equilibrium in the blood during the rest 7.4
Potential of Hydrogen (pH). as the intense load increases pH
value decreases 7.0 or even less.
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AEROBIC ENDURANCE
 It is known as basic or “cardio-respiratory endurance”.
 It is characterized by low and medium intensity.
 Energy in the form of ATP can be produced by aerobic
metabolism via oxidation of carbohydrate & fats.
 GLUCOSE PYRUVIC ACID
AEROBIC METABOLISM
(+ O2 --- ATP+ CO2 + H2O)
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AEROBIC ENDURANCE
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ANAEROBIC THRESHOLD
 The point at which lactic acid starts to
accumulates in the muscles, is considered to
be somewhere between 80% and 90% of
your maximum heart rate.
 It is approximately 40 beats higher than the
aerobic threshold.
 Your anaerobic threshold can be determined
with anaerobic threshold testing.
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AEROBIC THRESHOLD
 The point at which anaerobic energy
pathways start to operate, is around
65% of maximum heart rate.
 This is approximately 40 beats lower
than the anaerobic threshold.
 The aerobic thresholds range from 35-
65% vo2 max.
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TYPES OF ENDURANCE
 GENERAL ENDURANCE:
Characterizes the ability of your whole body to
tolerate endurance exercises and diminish
fatigue.
The better your general endurance the better you
can stand longer efforts at various sports
disciplines.
Ex; If you as a 1500m runner have high level
general endurance, you can perform at a
relatively high level also at 10k, but you can’t
compete 10k runners who have been developing
their distance specific endurance.
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TYPES OF ENDURANCE
 SPECIFIC ENDURANCE:
It is the ability to stand against fatigue in
sport specific conditions.
The better your sport specific endurance, the
better you perform at this specific sport.
It can be characterized as a combination of
various types of endurance you need to
maximize your ability to succeed in your
discipline.
Everybody does for their own sports like
1500m, 5k, 10k etc.
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TYPES OF ENDURANCE (Based on Intensity)
 BASIC ENDURANCE-Medium Intensity
 SPEED ENDURANCE-Sub-Maximum intensity
 SPRINT ENDURANCE- Maximum Intensity
 STRENGTH ENDURANCE- Medium Intensity for
Long period
 Short time endurance.
 Middle time endurance
 Long time endurance
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STRENGTH ENDURANCE
 Short time endurance
The ability is need for short duration activity
lasting for 45 to sec to 2 minutes that to cyclic
activity( 800mts run) during this activity the energy
which is produced is the combination of glycolysis
and oxidation.
This method concentration of lactic acid is high
this short time endurance is depends on the
significance of strength endurance and speed
endurance.
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STRENGTH ENDURANCE
 Medium time endurance
The ability is need for medium duration activity
lasting for 2-12 minutes that to cyclic activity (1500mts,
3000mts, 100 mts rowing) the energy which is produced
is the combination of glycolysis and oxidation.
 Long time endurance
 Type 1
 The long time endurance is needed for cyclic activities more
than 10 minutes to 30 minutes energy is contributed of
oxidation of glycolysis.
 Total energy is released from the oxidation and one change is
oxidation of fatty acids( fat metabolism) increases.
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STRENGTH ENDURANCE
 Type 2 and Type 3 glycogen store in the muscles ,liver
assumes greater importance but this is limited factor
because for lower level of muscular glycogen this
accelerate the fatigue and basic endurance dominates.
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SPECIFIC RACING ENDURANCE (Pfeifer 1981)
DISTANCE SPEED
 Shorter than racing distance Faster than racing speed
 Racing distance with tactical tasks Racing speed or slightly lower
 Longer than racing distance Slower than racing speed
 For Testing; Cover the distance in racing at slightly higher speed.
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ENDURANCE
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FACTORS DETERMINING ENDURANCE
TRAINING
 Aerobic capacity
 Anaerobic capacity
 Economy of Movement
 Psychological Factors
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TRAINING
 AC (vo2 max) means the quantity of o2 uptake over1 minute . it
is believed to be the most improvement determinative component
of endurance.
 Liter O2/min.
 ml O2/min/body weight in kg ( its called relative aerobic
capacity)
 Relative aerobic capacity can be measured in laboratory by an
ergometer, treadmill , cooper test ( 12 min continuous run/walk
test)
 5-8 liters per minute for the normal.
 130 liters per minute for female and 180 liters per minute
for hard work.
 200 liter per minute which is more than the normal for well
trained athlete.
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TRAINING
•Maximal O2 uptake depends on sex and age.
•It is peaked b/w 20-30 years in both sexes.
•The capacity of O2 uptake can improve and be maintained by
aerobic training in later adolescents age & adult age.
•It is advised to do a daily aerobic program.
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Reminder
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Aerobic Capacity
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TRAINING
 Oxygen uptake
 Oxygen uptake also depends diffusion process, speed of blood
flow, temperature and partial pressures of oxygen, carbon-
dioxide in the muscle cells, conditions of the capillaries, size
and number of metabolic capacity of the mitochondria.
 Energy Reserves
 The amount of energy reserves in the body during the
activities glycogen utilized when the depletion reaches
behind the limits results in fatigue after depletion body
consumes the glycogen from liver and from the blood sugar.
 For longer duration even fatty acids are also used as the fuel.
 During sports activities the muscles can use three substances
as fuel phosphates, carbohydrates and fat.
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TRAINING
 Anaerobic capacity
 Through splitting of ATP-CP (100-120g) ( phosphagens)
alactacid mechanism.
 Glycolysis of muscle glycogen (400-500g) ( CHO) lactic
acid mechanism.
 Phosphogen store plays an crucial role for anaerobic
capacity
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TRAINING
 Buffer capacity
o The lactate acid which is produced in the body reduces the
muscle functions to avoid this lactic acid quickly pushed in to
the blood
o The acid level becomes more high where this is lowered by the
pH value maintaining the blood pH value between the 7.1 to
7.5 level is crucial for the normal functioning of body.
o Therefore the incoming acid has to be neutralized of converted
in to other form which is less acid.
o This is done by the substance in the blood which are
collectively referred as alkali reserve.
o The total amount of alkali reserve to counter the effects of
lactic acid in blood is called buffer capacity
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TRAINING
 Movement Economy
 movement economy also plays the important role in
(techniques) Endurance performance.
 Psychic Factors
 During this activities athlete faces higher degree of fatigue,
uncomfortability and painful sensations etc which are the
inevitable part of endurance events.
 Athlete’s character, quality hard work, perseverance,
determination, control in temperament, personality, motivation
level, willpower, ability to resist and tolerate discomfort pain
agony ability, to push oneself beyond ones capacity and so on
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IMPROVEMENT OF ENDURANCE
 BASIC ENDURANCE:
 Intensity- 60-70% , around your aerobic threshold.
 Volume- 30+ minutes (constant pace, no intervals)
 Rest- No rest in between the workout.
 Benefits-
It trains your “ Cardiac output and heart muscles.
Strengthens your immune system.
Reduces cholesterol level and blood pressure.
Burns FAT (Energy produced from your body fat).
Improves the economy of metabolism.
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 TEMPO ENDURANCE:
 Intensity- 75-85% , just below the anaerobic
threshold.
 Volume- 10- 30 minutes (constant pace, no
intervals)
 Rest- continue with easy tempo during rest.
 Benefits-
Improves your workload or speed.
Extends the anaerobic threshold.
Energy mainly from CHO, but body fats play also “
Substantial part”.
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 MAXIMAL ENDURANCE:
 Intensity- 90-95% , around vo2 max intensity.
During the intervals lactate accumulates pretty fast
that makes your muscles stiff..
 Volume- as total 15-20minutes ( intervals with 3-
5min)
 Rest-between intervals 3-6minutes.
 Benefits-
Helps to development of maximal oxygen
consumption(VO2 max).
Most energy comes from CHO, only a tiny part
from your body fat.
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 LACTIC SPEED ENDURANCE:
 Intensity- around 95% .
 It is characterised by very high lactate values, that make it very
hard to tolerate.
 Volume- as total 5-6minutes ( interval 30-60 sec)
 Rest-between intervals 6-8minutes.
 Benefits-
Improves your ability to tolerate high levels of lactate.
Improves the speed of relatively long high intensity
workouts ex; 400m.
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 ALACTIC SPEED ENDURANCE:
 Intensity- 95%+ , vo2 max intensity.
 Volume- less than 10 seconds.
 Rest-between intervals 8-10minutes, until full recovery.
 Benefits-
Improves sprinting abilities.
Ability to maintain maximal speed for a relatively short
time (5-7 sec).
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ALTITUDE TRAINING FOR ENDURANCE
 Altitude training, also known as hypoxic training, involves exercising
in, living in, or otherwise breathing oxygen-reduced air for the purpose
of improved athletic performance, pre-acclimatization to altitude,
and/or physical wellness.
 Altitude training improves physical performance at sea-level and at
altitude by enhancing muscle function and increasing the transport and
uptake of oxygen by the body.
 Higher altitude exposes the human body to several effects:
 Lesser gravity, lesser concentration of oxygen, lesser air resistance
,lower temperature, more stress on oxygen consumption takes place
which results in adaptation which help to development of
concentration of hemoglobin in the blood and tolerance to hypoxic
condition.
 Altitude reduces training volume.
 Not able to maintain higher intensity because of hypoxic condition.
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 Through a combination of sleeping in normobaric
hypoxia every night and moderately working out at
altitude 2-3 times per week, athletes can increase
performance.
 Scientific studies have shown improvements in VO2
Max and Lactate Threshold by as much as 10%.
 Other Proven Benefits:
 Maximized speed and endurance
 Elevated strength and power
 Enhanced energy levels and overall wellness
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 boost body’s oxygen transport systems through
enhanced ventilation, naturally increased
erythropoietin (EPO) production and increased
mitochondrial efficiency.
 Hypoxic Training Acute Mountain Sickness:
 A person’s reaction to high altitude is heavily dependent on
genetics.
 80% of people ascending to altitudes of 13000ft/4000m or
higher will suffer the debilitating symptoms of AMS
(headache, nausea, insomnia) to some extent. This risk cannot
be completely eliminated, but it can be predicted.
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 ACCLIMATIZATION:
 By sleeping at progressively higher levels of
normobaric hypoxia and exercising in hypoxia at
home before leaving for an expedition, mountaineers
can pre-acclimatize and prepare themselves for
exposure to extreme altitudes.
 Reduced symptoms of Acute Mountain Sickness
 Money saved by minimizing time spent acclimatizing on site
 Increased probability of a successful summit attempt
 Improved power and endurance
 Diminished fatigue
 Decreased recovery time after aerobic and anaerobic efforts.
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ENDURANCE
 Nutrition and endurance performance
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FLEXIBILITY
 flexibility is defined as the ability to execute movements
with greater amplitude or range.
 Flexibility is a “motor ability” also known as strechability,
elasticity, suppleness, mobility etc.
 It is special qualities of muscles and ligaments.
 Flexibility is measured by determining the range of
movements possible at a joint.
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FLEXIBILITY
 IMPORTANCES:
 Flexibility is a necessary prerequisite for maximal
development of movement, force and speed.
 Greater range of movement enables to develop more
force and speed.
 flexibility allows movements with minimum of muscle
tension, internal resistance and reduces soreness.
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FLEXIBILITY
 Helps in energy saving and economical use of
energy.
 Motor learning requires adequate level of
flexibility.
 ex; Without good shoulder flexibility good movement
is not possible in swimming.
 Helps in preventing injuries
 Helps in developing tactical abilities.
 Grace in the techniques and skill execution.
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FLEXIBILITY
 DIMENSIONS/TYPES:
 STATIC- The maximum ability of a muscle to
lengthen under control (Active & Passive).
 Ex-Stretching exercises. done it in standing position, sitting
position or lying position.
 DYNAMIC- The maximum ability of a muscle to
lengthen when performing an action at speed.
 heavily dependent on the motor co-ordination.
 TESTS:
 SIT & REACH TEST (Hamstrings & lower back).
 GONIOMETER- angle is measured in degrees.
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FLEXIBILITY
 ANATOMICAL ELEMENTS:
 Joints
 Ligaments
 Tendons
 Connective Tissue
 Muscular Tissue
 Stretch Receptors
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FLEXIBILITY
 FACTORS DETERMINING FLEXIBILITY:
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FLEXIBILITY
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FLEXIBILITY
 FLEXIBILITY TRAINING:
 Dynamic Stretching
 Slow controlled movements through the full range of motion.
 Ballistic Stretching
 Momentum of a moving body or limb in an attempt to force it beyond
its normal range of motion.
 Isometric Stretching
 Static Active Stretching.
 Static Passive Stretching
 PNF Stretching
 According to this if a muscle is contracted maximally for few seconds then
after the contraction it remains for a few seconds in a state in which it gives
very low resistance to any stretch stimulus.
 In this method muscle is first contracted maximally .then muscle is gradually
stretched its maximum limits and held in this position for 8-10 seconds this
procedure is to repeated 4-8 times for each muscles.
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FLEXIBILITY
•Train before the puberty for the maximum
development for flexibility.
•Improved flexibility also decreases during the
adolescent age if flexibility exercises are not
continued.
•For good flexibility development 10 -15 repetitions
are recommended and particularly with ballistic
exercises .
To much flexibility leads to injuries like dislocation
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FLEXIBILITY
 Do the stretching when sports men fresh/active not
during the fatigue, stretch immediately after the practice.
 Even warm up is essential for flexibility exercises.
 Flexibility exercises can be done daily twice a day.
 Give importance for both agonist and antagonist
muscles.
 Flexibility exercises first give importance for passive
exercises and gradually give importance for active
exercises.
 Stretching helps in recovery process and helps in
avoiding muscle soreness and stiffness.
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CO-ORDINATION
 Nature and definition:
 Coordinative abilities are primarily depend on the
motor control and regulation process of C.N.S.
 For each coordinative ability motor control and
regulation process function in a definite manner.
 For a coordinative ability the control regulation
processes are required to function in a particular
manner whereas in case of skill these processes
are automates to a great extent.
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CO-ORDINATION
 SINGH-1991; Coordinative ability are relatively
stabilized and generalized pattern of motor control
and regulation process that enables a sport person to
do a group of movements with better quality and
effect.
 Motor Skills and Coordination?
Motor skill processes are largely automates for the
“execution of a particular movement”.
Coordinative abilities these processes are just “
stabilised and perfected for the execution of a wide
number of movements similar to each other”.
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CO-ORDINATION
 CHARACTERISTICS:
 Phenomenon of control of movement & its regulation.
 Efficiency of CNS.
 The functional capacity of sense organs are important
factor for the existence & further development of
coordinative abilities.
 Influence performance in games & sports in combination
with each other.
 Relation motor abilities and psychological factor.
 Improved only when movements are performed.
 Pre-requisites for acquiring mastery of movements.
 General as well as Specific – Various sense organs
involved.
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CO-ORDINATION
 TYPES / VARIOUS FORMS:
 COMBINATORY/ COUPLING ABILITY:
 Ability to systematically & meaningfully combine the movement for
successful performance.
 Important in high degree of difficulty e.g. Gymnastics & team game.
 DIFFERENTIATION ABILITY:
 Ability to achieve high degree of perfection & economy of separate body
movement & movement phases in a motor action.
 Acquire mastery of the skill for effective application.
 Different sport- different means & methods.
 Depends upon functional capacity of kinaesthetic sense organs.
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CO-ORDINATION
 ORIENTATION ABILITY:
 Ability to analyze & change the position of the body in time
&space in relation to field of action and moving object.
 Depend upon optic sense organ & Kinaesthetic receptor.
 REACTION ABILITY:
 Ability to respond quickly to a given stimulus and execute well-
directed action following a signal.
 Eg Gun shot in 100 mts.
 Depend upon optic, acoustic & tactile sense organ.
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CO-ORDINATION
 RHYTHM ABILITY:
 Ability to understand the rhythm of movement to execute the
movement with required rhythm.
 Synchronization among body parts in a movement.
 Depend upon optic, acoustic & tactile sense organ.
 Eg water sports, artistic gymnastics.
 BALANCE ABILITY:
 Ability to maintain equilibrium both in static & dynamic condition.
 All body movement affected by this ability.
 Special importance when movements are performed in small area.
 Depend upon vestibular sense organ.
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CO-ORDINATION
 ADAPTATION ABILITY:
 Ability to bring about an effective change in the movement
according to anticipated changes in situation.
 Adjust or change the movement during the movement
changes & anticipated in the situation.
 Expected or suddenly take place.
 Depend upon optic, acoustic sense organ.
 Eg: Kicking the ball into goalpost, hitting for ball.
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CO-ORDINATION
 IMPROVEMENT OF COORDINATIVE ABILITIES.
 Varied practice and the principal means are learnt physical
exercises.
 General & specific exercises should be used together.
 The movements should be done correctly and consciously.
 Motor sense organs should be improved.
 Lay stress on development of coordinative abilities.
 Rich variation of exercises.
 Systematic and gradual increase in the difficulty of
coordination.
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CO-ORDINATION
 Increasing degree of difficulty:
 Variation on movement execution.
 Eg: Practice with opposite side, hand, foot.
 Movement execution with changed rhythm.
 Change in starting or end position.
 Variation in external conditions.
 Change in the surface, partner, area of supporting surface.
 Change in ht, wt, size, shape, pressure of the equipment.
 Combination of movements.
 Running & throwing, dribbling while opponent / two balls.
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CO-ORDINATION
 Increasing degree of difficulty:
 Change in information uptake.
 Practice in front of mirror.
 Dribbling with eyes closed.
 Practice against time.
 Reaction exercise, agility runs. Exercise against time.
 Practice under fatigue.
 Balance exercise after several spins.
 After fatigue- High accuracy exercises simple to complex.
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TECHNIQUE
 Techniques are the basic movements of any sport
or event.
 It is a scientific and economical method to attain
high sports performance.
 Theoretical Model.
 Technique is defined as motor procedure for
tackling a motor task. Technique or motor
procedure which should be followed to tackle a
certain motor task.
 Models of technique are based on the actual motor
procedures followed by the top level sportsman.
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TECHNIQUE
 Its aim is to provide fundamentals & guidelines for
proper formulation of motor movements.
 e. g.; A block start in a 100 metre race is a technique.
 We combine a number of techniques into a pattern of
movement e.g. Triple jump-running & then hop, step
and jump phases.
 4-Basic Considerations:
 In each sport certain tasks have to be fulfilled or
tackled during competition. (Step-1 What is to
be taught)
 TECHNIQUE= SKILL+STYLE
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TECHNIQUE
 4-Basic Considerations:
 After determining the technique or motor procedure to
be taught it is essential to know in which way this motor
procedure is realised into actual motor action by the
sportsman. (Step-2 How is the technique realised in
motor action)
 To find out ways and means by which improving the
effectiveness of the motor action. (Step-3 How is the
motor coordination improved & perfected).
 To organising & implementing technique training in such
a way that motor learning takes place faster & effectively.
(Step-4 How the motor learning process can be
positively affected in training)
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TECHNIQUE
 SKILL????
 Skill is an athlete’s ability to choose and perform the
right techniques at the right time, successfully,
regularly and with a minimum of effort.
 E.g. Running, Jumping, Throwing, team sports.
 Skill is acquired & therefore has to be learned.
 Types of skills: Open or Closed
Simple or Complex
Gross or Fine
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TECHNIQUE
 Style????
 An individual’s expression of technique in motor
action.
 Sportsperson due to specific psychic, physical and
biological capacities realizes the technique in a
unique personal way.
It is called his style.
Farry O’brien, Fosbury Plof by outstanding
players.
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TECHNIQUE-
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TECHNIQUE- PHASES
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TACTICS
 Where end technique and where begins tactics.
 Tactical Preparation:
 It is necessary to differentiate between two terms:
 STRATEGY: is understand as a pre-prepared plan of
actions in a specific competition.
 PLAN: is defined by key strategy points.
 TACTICS: further analyzes and shows possible
solutions of individual competition situations
(conflicting situations).
 Focuses on practical implementation of these
situations within given plan (strategy)
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TACTICS- basic conceptions
 Individual tactics
 Group tactics
 Team tactics
 Offensive or attacking tactics
 Defensive tactics
 High performance tactics- for creating records, keep
up high intensities.
 Note: Tactics is being solved within competition
situations which are characterized by conditions.
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METHODS OF TACTICS TRAINING
 Acquisition of special tactical knowledge:
 Stage-1: Explanation of rules & regulations of the
game.
 Stage-2: Description of playing system whereby
position in the game, the functions of the players are
clearly indicated.
 Stage-3: Detailed analysis of the phases of play with
critical analysis and review.
 Stage-4: Theoretical solution of tactical exercises of
different degrees of difficulty.
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 Consolidation of special tactical knowledge:
 Practicing the tactical action under simplified
situation of training.
 Practicing of diverse variations of the same tactical
action.
 Selection of the most appropriate variation of tactical
action while solving a set tactical task in a training
contest.
 Tactical skills should be mastered under competitive
conditions in combination with other elements of
performance.
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 Development of creative abilities:
 Orientation ability
 Differentiation ability
 Intellectual ability
 Emotional ability
The End for new beginning....
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