This document discusses the components of physical fitness including strength, endurance, flexibility, coordinative abilities, and speed. It defines each component and describes types and methods for improving each one. Strength is divided into dynamic and static types, and methods like isometric, isotonic, and isokinetic exercises are outlined. Endurance has continuous, interval, and fartlek training methods. Speed includes acceleration runs and pace runs. Flexibility discusses active vs passive types and ballistic stretching vs static stretching methods. Coordination abilities lists types like orientation, coupling, and reaction abilities.

1. CHAPTER 12

2. CHAPTER 12

3. 12.1 Strength-Definition, Types and Methods
of Improving Strength-Isometric, Isotonic
and Isokinetic
12.2 Endurance-Definition, Type and Methods
to Develop Endurance- Continuous, Interval
and Fartlek Training
12.3 Speed-Definition, Types and Methods to
Develop Speed-Acceleration Run and Pace
Run
12.4 Flexibility-Definition, Types and Methods
to Improve Flexibility
12.5 Coordination Abilities-Definition and
Types
TRAINING IN SPORTS

4. 4
COMPONENTS OFPHYSICALFITNESS
Components
of Physical
Fitness
Endurance
Flexibility
Coordinative
Abilities
Strength
Speed

5. 12.1 Strength-Definition, Types and
Methods of Improving Strength-
Isometric, Isotonic and Isokinetic

6. 6
STRENGTH
Strength is the ability of the muscles to overcome resistance.
a) Facilitates the ability to resist disease as it affects
organic efficiency .
b) It is the amount of force a muscle or muscles group can
exert.
c) It is achieved by voluntary muscle contraction.
d) Specific type of strength is required in specific type of
sports
e) Strength is divided into two types:
a) Dynamic Strength
b) Static Strength

7. 7
DYNAMIC STRENGTH
Dynamic strength is also called isotonic strength because it is
related to the movement which is clearly visible.
Dynamic strength is of diminishing tendency in which
muscles refuses to work after sometime.
In each sports movement, strength appears in a different
form which are
Maximum Strength
Explosive Strength
Strength Endurance

8. 8
STATIC STRENGTH
Static strength is also
called isometric strength.
It is the ability of muscles
to act against resistance.
This type of strength is
not seen directly in sports
but in some sports, it is
applied in phases.

9. 9
METHODS FOR IMPROVING STRENGTH
1. ISOMETRIC EXERCISES
2. ISOTONIC EXERCISES
3. ISOKINETIC EXERCISES

10. 10
ISOMETRIC EXERCISES
1. Isometric is “iso-- Same” and “metric-- Length”
2. No change in the length of the muscles.
3. Work done cannot be observed.
4. Require less time and equipment
5. Useful for maintaining strength in case of injury
6. Archery, weight lifting, gymnastic are the examples of
isometric movements.
Pushing the wall Hanging on Pole
Work done = Force × Distance moved
But distance moved is 0, therefore work done is zero.

11. 11
ISOTONIC EXERCISES
1. Isotonic is “iso– same” and “tonic–
tension”
2. Movements of muscles can be observed
directly
3. Lengthening and Shortening of muscles
can be seen and called eccentric
contraction and concentric contraction
4. When we throw a ball, jump. run, weight
training, these type of contraction
occurs
5. Exercise can be done with equipment or
without equipment.
6. Increase the flexibility and length of
the muscles and are good for
conditioning in sports.

12. 12

13. 13
ISOKINETIC EXERCISES
1. ISOKINETIC is “iso – same” and “kinetic – motion”
2. Introduced by J.J. Perrine in 1968
3. Exercises are done using specially design machine and
are combination of isotonic and iso-metric exercises
4. Machines allow for maximum resistance over the complete
range of motion
5. These types of movements are usually applied in water
sports, skating,
climbing,
running etc.

14. 12.2 Endurance-Definition, Types and
Methods to Develop Endurance –
Continuous Training, Interval Training
and Fartlek Training

15. 15
ENDURANCE
Definition
1. Ability to sustain an activity
2. Also defined as the ability to resist fatigue
3. In all sports endurance is of high
importance
4. Measured by the number of
repetitions

16. 16
ENDURANCE
Types
1. Types of endurance according to the nature of
activity
a) Basic Endurance
b) General Endurance
c) Specific Endurance
2. Types of endurance according to the duration of
activity
a) Speed Endurance
b) Short Term Endurance
c) Middle Term Endurance
d) Long Term Endurance

17. 17
ENDURANCE
Methods to Develop Endurance
1. Continuous Training Method
a) Slow Continuous
b) Fast Continuous
2. Interval Training Method
3. Fartlek Training Method

18. 18
Methods to Develop Endurance
Continuous method
Exercise is done for a long duration without taking rest
Intensity of Exercise is low
The heart rate during the exercise for a sportsman
remains between 140-160 beats /minute
For fast continuous method the heart rate is increased
upto 175-180 beats /minute.

19. 19
Methods to Develop Endurance
Interval method
 Very effective for developing endurance for track runners
 Intervals are given to the athlete in between the repetition
for complete recovery.
 Recovery period varies from person to person.
 Heart rate should go up to 180 beats/min and when the
heart rate comes down to 120-130 beats/min, again the
repetition / work starts.
 Training load should be given again after checking the
heart - rate of the athlete.
 Activity - Active Rest - Activity - Active Rest – Activity
[Rest = Recovery]

20. 20
Methods to Develop Endurance
Fartlek Training Method
 Fartlek is a Swedish word that means “speed”
 Blends continuous training and interval training
 Athlete plans his own pace
 Heart beat rate varies between 140 to 180 / minute
 Duration of training depends upon athlete but minimum
45 min
 It can vary from aerobic walking to anaerobic sprinting
 warm up in the beginning and cooling down at the end
 Involves varying pace throughout run, alternating
between fast and slow pace

21. ADVANTAGE DISADVANTAGE
Continuous
training
method
1. Increases glycogen in muscles & liver
2. Increases the no. & size of mitochondria
3. Increases the efficiency of heart & lungs
4. Intensity can be increased for better results
interval
training
method
1. More workout can be performed in short
duration
2. More beneficial for respiratory & circulatory
system
3. Progress of the athlete can be measured
easily
4. Athlete achieves his peak performance in a
short period
1. More chances of injuries
2. Regular training can lead to
heart disease
3. Top performance comes
before competition
fartlek
training
method
1. Improves cardio vascular endurance
2. Good for aerobic & anaerobic fitness
3. Makes the body versatile
4. No. of athletes can take parts simultaneously
1. Difficult to judge the
trainee’s effort
2. May cause accidents
3. Appropriate check on
trainees cannot be
maintained

22. 12.3 Speed-Definition, Types and
Methods to Develop Speed –
Acceleration Run and Pace Run

23. Definition:
1. It is the ability or capacity of an individual to
perform a movement of the same pattern at
faster rate.
2. Different sports skills require different types of
fast movements and quick reactions.
3. Speed depends on heredity
factor specially on types of
muscle fiber one has.
SPEED

24. Types:
1. Reaction Ability
a) Simple Reaction Ability
b) Complex Reaction Ability
2. Acceleration Ability
3. Movement Speed
4. Locomotor Ability
5. Speed Endurance
SPEED

25. 1. Acceleration Runs
It is used to develop speed indirectly by improving
explosive strength, technique, flexibility and movement
frequency.
 It is the ability of a sprinter to achieve high speed from a
stationary position.
 For direct improvement of acceleration speed, a sprinter
should do 25-30 meters sprints 6-12 times.
 The maximum speed should be achieved within 5-6
seconds.
 Sufficient intervals should be provided between the
repetitions
METHODS TO DEVELOP SPEED

26. 2. Pace Runs
 Pace run means running the whole distance with a
constant speed.
 Generally 800 m and above races are included in pace
races. An athlete can run a distance of 100 m at full speed
but in longer races such as 800 m or above, he must
reserve his energy by reducing the speed.
 For pace run training an athlete should run at maximum
steady speed for a distance which is 10-20% more than
the racing distance of the event he is preparing for.
METHODS TO DEVELOP SPEED

27. 12.4 Flexibility-Definition, Types and
Methods to Flexibility

28. Definition:
1. It is the range of movements of joints
2. Range of movements varies significantly from
joint to joint but depends on the structure of the
surrounding tendons, ligaments and muscle
tissues
3. Flexibility is related to
genetic factors and
physical activity
programmes.
FLEXIBILITY

29. 1. Passive Flexibility: Ability to stretch more with
external help. It is always more than the active
flexibility
2. Active Flexibility: Ability to do movement for a
longer distance without external help. Divided
into two parts
1. Static Flexibility
Diving, Starting
positions in many
sports
2. Dynamic Flexibility
Individual in motion
TYPES OF FLEXIBILITY

30. 1. Ballistic Methods
2. Static Stretching Method
3. Dynamic Stretching Method
4. Proprioceptive Neuro-Muscular Facilitation
Technique
METHODS TO IMPROVE FLEXIBILITY

31. 12.5 Coordination Abilities-
Definition and Types

32. Definition:
1. These are the abilities of an individual which
enable him to do various related activities
properly and efficiently
2. Accuracy, rhythm, flow and consistency depend
on coordinative abilities
COORDINATION ABILITIES

33. Types:
1. Orientation Ability
2. Coupling Ability
3. Reaction Ability
a) Simple Reaction Ability
b) Complex Reaction Ability
COORDINATION ABILITIES

34. Types:
4. Balance Ability
5. Rhythm Ability
6. Adaptation Ability
7. Differentiation Ability
COORDINATION ABILITIES

35. Methods for Improvement:
(1) Practicing physical exercise
(2) Correct and conscious movement
(3) Additional means to improve motor
sense.
(4) Variation in exercises
(5) Degree of difficulty
COORDINATION ABILITIES