TRAINING IN SPORTS

 Strength—Definition, Types and Methods of Improving Strength—

Isometric, Isotonic and isokinetic.
 Endurance—Definition, Types and Methods of Develop Endurance—
Continuous Training, Interval Training and Fartlek Training.
 Speed—Definition, Types and Methods of Develop Speed—
Acceleration Run and Pace Run.
 Flexibility—Definition, Types and Methods to Improve Flexibility.
 Coordinative Abilities—Definition and Types.

 Strength , its types and method of development

Strength is the ability to overcome resistance or to act against resistance.

a) Maximum Strength:- It is the ability to overcome or to act against

resistance. It is the maximum force which is applied by the muscles to
perform any certain activity. For developing maximum strength intensity is
high and repetitions are less.

b) Explosive Strength: It is a combination of strength and speed abilities. It

is the ability to overcome resistance with high speed. For developing
explosive strength, intensity is sub maximum and repetitions are performed
as fast as possible.

c) Strength Endurance: It is the ability to overcome resistance or to act

against resistance under conditions of fatigue.

Method of development

ISOMETRIC EXERCISE –
Isometric exercises are those exercises, which are not visible. In fact there
are no direct movements, hence they can‘t be observed. In these
exercises, work is performed but is not seen directly. In these exercises, a
group of muscles carry out tension against the other group of muscles. For
example, pushing against a sturdy wall.

ISOTONIC EXERCISE
The literal meaning of the word isotonic is constant tension i.e., iso means
constant ant tonic means tension. In this exercise the length of muscles
changes (shortens or lengthens) during action along with tension in them.
Isotonic exercise is a form of active exercise in which muscles contract and
cause movement. There is no significant change in resistance throughout
the movement, so the force of contraction remains constant. Such exercise
greatly enhances joint mobility and helps improve muscle strength and
tone.

Isokinetic exercise

These exercise are performed on specially designed machines.These

exercies are developed by Perrine in 1968. In these exercise, contraction of
muscles applies maximum force only at a particular angle of its range of
movement, wheras, in isokinetic exercise contraction of force  throughout
the complete range of movement. These exercie involve a specific type of
muscle contraction which is not involved in games and sports like rowing
and swimming.

Speed, its types and method of development

Speed is the rate of motion, or the rate of change of position. It is

expressed as distance moved per unit of time. Speed is measured in the
same physical units of measurement as velocity. Speed is defined as the
ability of an individual to perform similar movements consecutively at
Fastest rate, e.g., short distance races like 100 metres and 200 metres.
Speed as the capacity of an individual to perform successive movement of
the same pattern at a fast rate.

Types of Speed:

1. Movement speed: It is the ability to do a movement in minimum time.

It depends upon technique, explosive strength, flexibility and
coordinative abilities.
2. Locomotor ability: It is the ability to maintain maximum speed for a
maximum time or distance. Events like 100mt, 200 mt, 400mt
requires this ability.
3. Speed Endurance: Speed endurance is the ability to perform
movements with high speed under conditions of fatigue. This
depends upon technique, local muscular endurance and lactic acid
tolerance abilit

Methods for improving speed.

1. Acceleration runs- It is the ability to increase speed from jogging to

running and finally sprinting. It depends on explosive strength,
frequency of movement & technique. To attain maximum speed from
a stationary position this is practised after learning proper technique.
 2. pace run or races- A competitive pace race is a timed race in which
the objective is not to finish in the least time, but to finish within the
prescribed time and in the best physical condition. In some races, the
prescribed time is very narrowly defined and the winner is the
competitor who finishes closest to the prescribed time. Complete
recovery is ensured between two repetitions. This means to running
the whole distance of a race at a constant speed. In this the athlete
runs the race with uniform speed.

Flexibility, its types and method of development

Following are the stretching ways for flexibility development:

Active stretching is where you are taking the muscle beyond its normal
range of motion with assistance (PNF or with the help of a partner)

Passive stretching allows the muscles and tendons to stretch naturally

without the use of additional forces acting on the muscle/tendon. The
flexibility gains are not as great with passive stretching as it is with active
stretching.

1. Static stretching is a technique where the muscle is slowly

stretched and then held in kthe stretched position for several
seconds. This type of stretching allows the muscle to be relaxed so
that a greater length can be achieved. It is the most frequently.
2. Used and most recommended type of stretching. There is a low risk
of injury with this technique.
3. PNF stretching is much longer stretching session when compared to
the other types. It requires a partner‘s help to utilize this technique.
The use of a partner is so that there can be a contraction and
relaxation phase. This type of stretching is actually the most effective
form of stretching, but it is also considered the most painful type of
stretching,
4. Dynamic stretching is a technique that many athletes should be
accustomed to. This type of stretching can be in the form of leg swing
walks or carioca just to name a few. This is a great way for teens to
work on their flexibility in a fun way. It allows them to be active and it
can be done with groups and teas. This type of stretching goes for
more than two seconds and is done without stopping the movement.
5. Ballistic stretching is a type of stretching, but it is not recommended
for improving flexibility. This type of stretching could lead to muscle
soreness and injury because it is possible that this technique could
cause small tears in soft tissue due to the bouncing movements that
force the muscle to lengthen. Ballistic stretching due to the bouncing,
could stretch ligaments too far if the movement is not controlled.
Endurance its types and method of development

Endurance- Endurance (also called Stamina, or Durability) is the ability of

an organism to exert itself and remain active for a long period of time, as
well as its ability to resist, withstand, recover from, and have immunity to
wounds, or fatigue. In humans, it is usually used in aerobic or anaerobic
exercise. endurance. Endurance training which is designed to improve
stamina, endurance, and overall performance. Athletes use it while they
prepare for both long and short events. People who are not athletes may
utilize endurance training as a method to get fit. It is the ability to withstand
fatigue.

Types of Endurance:

1. Basic Endurance: Basis endurance is the ability to perform

movements in which large number of body muscles are involved and
the activity is performed at slow pace for long duration such as
jogging, walking, slow running and swimming.
2. Speed Endurance: It is the ability to resist fatigue in activities lasting
up to 45 seconds. The event of 400 mts sprint is the most suitable
example of speed endurance. This is mainly dependent upon the
power and capacity of energy production.
3. General Endurance: It is the ability to resist fatigue satisfactorily
cause by different types of activities. Activities may be aerobic or
anaerobic in nature. These activities may be low or high intensity but
for longer duration.

Various methods to develop Endurance ability-

a. Continuous method- The load administered for a prolonged period of

time. As the loads are continued for a long time the intensity of
running is low. It may be slow continuous, fast continuous and varied
pace method.
b. Interval type of training involves repeated efforts at are relatively
faster pace, separated by measured intervals of incomplete recovery.
It is based on the principle of effort & recovery. It can be classified
into short time interval, middle time interval and long time interval.
c. Fartlek training- Fartlek, developed in the 1930,s which means
"speed play" in Swedish, is a training method that blends continuous
training with interval training. The variable intensity and continuous
nature of the exercise places stress on both the aerobic and
anaerobic systems .Intensity and speed can be varied whenever the
athlete wishes. Fartlek training allows the athlete to run freely over
varying distances and at varying speeds. Fartlek allows the athlete to
 run at varying intensity levels over distances of their choice. This type
of training stresses both the aerobic and anaerobic energy pathways.

Diagram- 1. Warm up with a steady jog for approximately 7-10 minutes, 2.

High intensity sprint, for aproximately 60-75 seconds, 3. Light Jog for
approximately 130-150 seconds, 4. Cool down with a steady jog for 7-10
minutes, 5. Run hill or stairs, 6. Vertical jump from crouch position, 15-20
times, 7. Push-ups, 8. Sit-ups, 9. Lunges

Coordinative abilities and its types

Coordination is the ability to repeatedly execute a sequence of

movements smoothly and accurately. This may involve the senses,
muscular contractions and joint movements. Everything that we participate
in requires the ability to coordinate our limbs to achieve a successful
outcome – from walking to the more complex movements of athletic events
like the pole vault.

Basic coordination abilities:

Adaptive ability enables modifications of motor activity on the basis of

comparison or anticipation of new or changing conditions during performing
motor activity.
Balance ability is understood as an ability to keep body or its parts in a
relatively stable position.
Combinatory ability is understood as an ability to simultaneously put
partial movements together into more complex movement structures.
Orientation ability is an ability to realize position of the body or its parts in
space and time. Rhythm ability enables to grasp and meteorically express
rhythm which is externally determined or contained in the motor activity it
self.

Circuit training

In this training method in which certain exercise of various kind are

performed with or without apparatus with given dosage. It was developed
by ―Adamson and Morgon‖ in 1957. This is considered for the
development of ―strength & Endurance. Circuit training method is a
scientific method which is based on over coming various exercises at once.
It is meant for to develop strength &endurance. It is an off-season training
method. It is a form of body conditioning or resistance training using high-
intensity aerobics. It targets strength building and muscular endurance. An
exercise "circuit" is one completion of all prescribed exercises in the
program. When one circuit is complete, one begins the first exercise again
for the next circuit.
DIAGRAM OF STATIONS Benefits of circuit training.

1. It is easy and interesting method.

2. It requires short duration
3. It can be performed indoor and as well as outdoor
4. It involves the all organs of body
5. It can be easily supervised by the coach.
6. It provides an interesting atmosphere.

Importance:

1. It is the best method for beginners as it develops strength and

endurance. Maximum functioning of muscles can be gained in a
single circuit.
2. It gives relief from any kind of tension. The trainee gains good result
in a short period. It doesn‘t create boredom as lot variety of exercise
can be included etc.

Beneficial  & negative impacts of high altitude training.

Running or exercising at high altitudes in the beginning decreases

the amount of oxygen getting to the muscles. At low atmospheric
pressure in the thin air makes the blood less oxygen rich as it passes
to the muscles. A number of physiological changes that occur with
acclimatization enhance the supply of oxygen to muscles and the
more amount of oxygen definitely help in improving the sports
performance.