A-PDF Watermark DEMO: Purchase from www.A-PDF.

com to remove the watermark

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

Training in Sports

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Syllabus
A Concept of Talent Identification and Talent
Development in Sports
A Introduction to Sports Training Cycle – Micro,
Meso, Macro Cycle.
www.cbse.page www.cbse.page

A Types & Method to Develop – Strength,

Endurance and Speed
A Types & Method to Develop – Flexibility and
Coordinative Ability
A Circuit Training - Introduction & its
importance
www.cbse.page www.cbse.page

Alert
Questions from the Topic Circuit Training has
not come since two years (2024 to 2023). It may
come this year or may not. Just be prepared to
stay safe or you can also skip this topic.
www.cbse.page www.cbse.page

At last page, Circuit Training chapter notes has

been included.

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Important Topics
¥ Understand the concept of talent
identification and methods used for talent
development in sports
www.cbse.page www.cbse.page

¥ Understand sports training and the different

cycle used in the training process.
¥ Understand different types & methods to
develop -strength, endurance, and speed in
sports training.
¥ Understand different types & methods to
www.cbse.page www.cbse.page

develop – flexibility and coordinative ability.

¥ Understand Circuit training and its
importance.

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

◎ CBSE SQP 2025

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

A 2024 PYQs 1 ¥ 1 Marks

The ability to tolerate higher concentration of
can help in improving endurance
performance.
(A) Lactic acid
www.cbse.page
(B) Hydrochloric acid
www.cbse.page

(C) acetic acid (D) Sulphuric acid

Answer

(A) Lactic acid

A 2024 PYQs 2
www.cbse.page
¥ 1 Marks
www.cbse.page

Which of these is a type of endurance?

(A) Static (C) Dynamic

(B) Specific (D) Relative

Answer
www.cbse.page www.cbse.page

(A) specific

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

A 2024 PYQs 3 ¥ 1 Marks

Which type of coordinative ability is required in
game like judo and wrestling
(A) Orientation ability
(B) Coupling ability
www.cbse.page www.cbse.page

(C) Adaptation ability

(D) Differentiation ability

Answer

(C) Adaptation ability

www.cbse.page www.cbse.page

A 2024 PYQs 4 ¥ 2 Marks

Define Flexibility and list down its type.

Answer

It is the ability which helps to do the movements

with greater amplitude or with a great range of
www.cbse.page www.cbse.page

motion or we can say that flexibility refers to the

range of movement in a joint or series of joints,
and length in muscles that cross the joints to
induce a bending movement or motion.
Type of Flexibility – active & passive
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

A 2024 PYQs 5 ¥ 5 Marks

Define strength and differentiate between
Isometric, Iso-tonic and Iso-kinetic exercises.

Answer
www.cbse.page www.cbse.page

Strength is the ability of muscles to overcome the

resistance. Strength is necessary for the
performance of physical activities, whether it is a
physical activity associated with daily living.
Barrow and McGee have defined strength as, ‘The
Capacity of the whole body or any of it’s parts to
www.cbse.page www.cbse.page

exert force.’
Isometric Exercises
(i) Movements of exercising body parts or object
are not visible to third person.
(ii) Length of exercising muscles doesn’t change.
www.cbse.page www.cbse.page

(iii) Less muscular endurance is developed.

(iv) These exercises can be performed at any
place.
(v) These develop strength at one place.
(vi) Isometric exercises develop strength and less
flexibility.
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

(vii) Isometric exercises create boredom.

(viii) Recovery from muscular fatigue is slow.
(ix) e.g. Exercise by pushing a wall.

Isotonic Exercises
(i) Movements of exercising body parts are
www.cbse.page www.cbse.page

visible to third person.

(ii) Length of exercising muscles change.
(iii) More muscular endurance is developed.
(iv) These require specific place.
(v) These develop uniform strength.
(vi) Isotonic exercises develop strength along with
www.cbse.page www.cbse.page

flexibility.
(vii) Isotonic exercises are interesting because
they are self testing.
(viii) Recovery from muscular fatigue is faster.
(ix) e.g. Exercise with light weights.
www.cbse.page www.cbse.page

Isokinetic Exercises
(i) This involves movement but maintains a
constant speed.
(ii) Isokinetic generally involves muscle
contraction against an electronic resistance
and is specific to a particular sport.
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

(iii) It develops explosive strength as well as

strength endurance.
(iv) Iso-same, kinetic-speed. Isokinetic exercises
are done with machine that regulates
movement, velocity and resistance.
(v) Excellent development of power.
www.cbse.page www.cbse.page

(vi) Better development of speed as compared to

Isotonic.
(vii) Examples are
(a) Running on Treadmill with prefixed
speed of steps,
(b) Bicycling with a set of fixed number of
www.cbse.page www.cbse.page

revolutions per minute etc.

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

◎ 2024 July
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

A 2024 PYQs 6 ¥ 1 Marks

In which of the following methods to develop
flexibility, an individual performs the movement
with swing and rhythm ?
(A) Slow stretching method
www.cbse.page www.cbse.page

(B) Slow stretch and hold method

(C) PNF method
(D) Ballistic method

Answer

(D) Ballistic method

www.cbse.page www.cbse.page

A 2024 PYQs 7 ¥ 2 Marks

What do you understand by Macro-cycle ?

Answer

Macro Cycle : The duration of this cycle is 3 to 12

www.cbse.page www.cbse.page

months and it is, thus, considered the most

extended cycle of training.
A macrocycle comprises of several mesocycles;
the last mesocycle ensures recovery and
realization for a smooth transition to the
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

following macro-cycle.
The purpose of the macrocycle is to enable the
sportsperson to improve the performance
capacity and put up an optimal performance, at a
specific time, during the competition.
www.cbse.page www.cbse.page

A 2024 PYQs 8 ¥ 3 Marks

Briefly explain the concept of Talent Identification
in sports.

Answer

Talent Identification is the process, by which

www.cbse.page www.cbse.page

children are encouraged to participate in the

sport they are most likely to succeed, based on
selected parameters.
These parameters are designed to predict
performance capacity, considering the child’s
www.cbse.page www.cbse.page

current level of fitness and maturity.

Recognizing participants with the potential at an
earlier age to become elite performers in the
future.
For the talent identification process Physiological,
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Physical Fitness, Psychological, and Technical

Components are taken into consideration.
For the identification, various methods such as
drills, test batteries, electronic gadgets,
parameters, standard norms, performance and
other techniques are adopted.
www.cbse.page www.cbse.page

The first stage of the process could occur between

the ages of 10 and 12, using essential field tests
that are easy to administer.
The second phase of the selection procedure
could occur between 13 and 16.
www.cbse.page www.cbse.page

Again, the tests should be carried out in schools

and be easy to administer.
Those selected at this stage would then be invited
to undergo more sophisticated tests,
administered by specialists in the area or state
centers, consisting of field tests and laboratory
www.cbse.page www.cbse.page

tests depending on the facilities available.

Finally, those selected should be allocated to elite
junior programs on an event group basis.

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

A 2024 PYQs 9 ¥ 3 Marks

Describe any two methods to develop strength, by
giving suitable examples from sports.

Answer
www.cbse.page www.cbse.page

(Any 2 methods with example)

Methods to develop strength :
Isometric Exercise : These exercises are not
visible as there is no direct movement. Therefore,
isometric exercises cannot be observed. In these
exercises, work performed cannot be seen
www.cbse.page www.cbse.page

directly, like pushing a wall. There is no change in

the muscle length when such exercises are done.
These exercises need less time and equipment
and can be performed practically anywhere and
everywhere.
E.g. Planks, Flexed Arm Hang, Wall Sit, Low Squat,
www.cbse.page www.cbse.page

Calf Raise and Hold, Glute Bridge etc.

Isotonic Exercise : In these exercises movements
can be seen directly. Isotonic exercises result in
toned muscles and increased muscle length.
Examples of isotonic exercises include running
and jumping on the spot, weight training
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

exercises, and calisthenics exercises.

Isokinetic Exercise : These exercises are
performed on specially designed machines. In
Isokinetic contraction, the muscles apply
maximal force throughout the range of motion
around the joint.
www.cbse.page www.cbse.page

Example : Brisk Walking on a Treadmill, cycling

on an exercise bike, Rowing, etc.

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

◎ 2024 March
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

A 2024 PYQs 10 ¥ 1 Marks

Jump for smash in volleyball is an example of

(a) Static strength

(b) Maximum strength
www.cbse.page www.cbse.page

(c) Explosive strength

(d) Strength endurance

Answer

(c) Explosive strength

www.cbse.page www.cbse.page

A 2024 PYQs 11 ¥ 3 Marks

Comment on the concept of the talent
identification and talent development.

Answer

Talent Identification : Recognizing participants

www.cbse.page www.cbse.page

with the potential at an earlier age to become elite

performers in the future. For the talent
identification process Physiological, Physical
Fitness, Psychological, and Technical
Components are taken into consideration. For the
identification, various methods such as drills, test
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

batteries, electronic gadgets, parameters,

standard norms, performance and other
techniques are adopted.
Talent Development : Providing athletes with a
suitable learning environment to accelerate or
realize their potential. It is a complete systematic,
www.cbse.page www.cbse.page

scientific and long-term process.

A 2024 PYQs 12 ¥ 5 Marks

What is Endurance ? Explain any two types of
Endurance in the basis of duration of the activity
with suitable example from sports.
www.cbse.page www.cbse.page

Answer

Endurance is the ability of the body to sustain a

physical activity for longer duration of time.
Or
Endurance is the ability of resist fatigue.
www.cbse.page www.cbse.page

Or
The result of physiological capabilities of an
individual to sustain movement over a period of
time.

Following are the types of endurance on the basis

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

of duration of activity : (Any two types)

1. Speed Endurance : This is the ability to resist

fatigue in cyclic activities that last up to 45
seconds. The classic example of this
endurance type is a 400 m sprint in track and
field. This type of endurance is majorly
www.cbse.page www.cbse.page

dependent on the power and capacity to

produce energy.
2. Short-term Endurance : This ability is
needed for activities lasting from 45 seconds
to about 2 minutes. The most appropriate
example for short-term endurance is an 800
www.cbse.page www.cbse.page

m run. This endurance depends majorly on

speed endurance and strength endurance.
3. Medium-term Endurance : Medium-term
endurance is needed to resist fatigue in
activities lasting from 2 minutes to about 11
minutes. The most common example of this
www.cbse.page www.cbse.page

type is 1500 m and 3000 m run and 100 m

rowing. As in short- term endurance, this type
of endurance also depends on speed and
strength endurance, but to a limited extent.
4. Long-term Endurance : This type of
endurance is needed for activities that last for
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

more than 11 minutes. This type of

endurance is required in events like
marathons, cross-country, etc.

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

◎ CBSE SQP 2024

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

š 2024 SQP PYQs 13

Given below are two statements, one of which is
labelled as Assertion (A) and the other is labeled
as Reason (R)
Assertion (A) : For improvement of performance
www.cbse.page www.cbse.page

in long distance running, continuous training is

effective
Reason (R) : Continuous method of training
improves basic endurance Which one of the
following statement is correct ?
(a) Both (A) and (R) are true and(R) is the correct
www.cbse.page www.cbse.page

explanation of (A)
(b) Both (A) and (R) are true but(R) is not the
correct explanation of (A)
(c) (A) is true, but (R) is false
(d) (A) is false, but (R) is true
www.cbse.page www.cbse.page

A Answer ¥ 1 Marks
(a) Both (A) and (R) are true and (R) is the correct
explanation of (A)

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

š 2024 SQP PYQs 14

What do you mean by iso and metric ?
(a) Iso means constant and metric means length
(b) Iso means change and metric means size
(c) Iso means constant and metric means velocity
www.cbse.page www.cbse.page

(d) Iso means size and metric means constant

A Answer ¥ 1 Marks
(a) Iso means constant and metric means length

š 2024 SQP PYQs 15

www.cbse.page www.cbse.page

Point out physiological factor for strength.

A Answer ¥ 2 Marks
Different sports require different amount of
strength and according to that, mixture of the
slow twitch fibre and fast twitch fibre is needed.
Generally, in all the strength related sports where
www.cbse.page www.cbse.page

sudden burst of energy is required, high

percentage of fast twitch fibre is required.
(Enlist Any Two)
A Hypertrophy of Muscle
A Increase in Strength of Ligaments and
Tendons
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

A Increase in Size and Number of Mitochondria

A Increased blood supply

š 2024 SQP PYQs 16

Explain Isokinetic exercise with suitable examples
A Answer ¥ 2 Marks
www.cbse.page www.cbse.page

This method was introduced by J.J. Perrine in

1968 and involves a particular type of muscle
contraction called isokinetic contraction,
generally used in sporting events like rowing and
swimming. These exercises are performed on
www.cbse.page www.cbse.page

specially designed instruments. In isokinetic

contraction, the muscles apply maximal force
throughout the range of motion around the joint.
Whereas in isotonic contraction, the pressure is
applied at a particular angle. The use of isokinetic
contraction is minimal.
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

š 2024 SQP PYQs 17

Define Flexibility. Explain its types and any two
methods to develop flexibility.
A Answer ¥ 5 Marks
Flexibility is also known as the range of motion
www.cbse.page www.cbse.page

around a joint.
Types :
(a) Passive Flexibility: the ability to do
movements with greater amplitude and with
external help is known as passive flexibility.
(b) Active Flexibility : the ability to perform a
www.cbse.page www.cbse.page

movement with greater amplitude without

external help is called active flexibility.
The various methods that can help to improve
flexibility are discussedbelow :
(1) Slow Stretching
www.cbse.page www.cbse.page

(2) Slow Stretch and Hold

(3) Ballistic Method
(4) Proprioceptive Neuro-Muscular Facilitation
(PNF) Technique

www.cbse.page www.cbse.page
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

◎ 2023 July
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

š 2023 July PYQs 18

The duration of micro plan in sports training may
be .
(a) 3 − 7 days (b) 3 − 7 weeks
(c) 3 − 4 months
www.cbse.page
(d) 3 − 4 years
www.cbse.page

A Answer ¥ 1 Marks
(a) 3 − 7 days

š 2023 July PYQs 19

The ability to combine the movement of different
www.cbse.page www.cbse.page

body parts is known as :

(a) Coupling ability
(b) Reaction ability
(c) Rhythm ability
(d) Adaptation ability
A Answer
www.cbse.page
¥ 1 Marks
www.cbse.page

(a) Coupling ability

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

š 2023 July PYQs 20

Write any two physiological factors determining
speed.
A Answer ¥ 2 Marks
(1) Nervous system and its mobility
www.cbse.page www.cbse.page

(2) Composition of muscle Fibers-larger the Fast

twitch fibers more the speed
(3) Flexibility Better flexibility gives/helps in
generating better speed.
(4) Phosphogen stores-Energy store in the muscle
www.cbse.page www.cbse.page

determines speed movement.

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

◎ 2023 March
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

š 2023 March PYQs 21

Which of the following factors, does NOT
determine flexibility ?
(a) Joint Structure
(b) Previous Injury
www.cbse.page www.cbse.page

(c) Efficiency of Lungs

(d) Age and Gender
A Answer ¥ Set 1, 1 Marks
(c) Efficiency of Lungs

š 2023 March PYQs 22

www.cbse.page www.cbse.page

Fartlek Training is used to develop .

(a) Endurance (b) Strength
(c) Flexibility (d) Speed

A Answer ¥ Set 1, 1 Marks

www.cbse.page www.cbse.page

(a) Endurance

š 2023 March PYQs 23

Which type of coordinative ability is required in
games like judo and wrestling ?
(a) Orientation ability
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

(b) Coupling ability

(c) Adaptation ability
(d) Differentiation ability
A Answer ¥ Set 1, 1 Marks
(b) Coupling ability
www.cbse.page www.cbse.page

š 2023 March PYQs 24

The ability to tolerate higher concentration of
can help in improving endurance
performance.
(a) Lactic acid (b) Hydrochloric acid
www.cbse.page www.cbse.page

(c) Acetic acid (d) Sulphuric acid

A Answer ¥ Set 1, 1 Marks
(a) Lactic acid

š 2023 March PYQs 25

Briefly explain any two factors determining
www.cbse.page www.cbse.page

endurance.
A Answer ¥ 2 Marks
Factors determining endurance : any two
(a) Oxygen Uptake: It is the highest rate at which
oxygen can be taken up and consumed by the
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

heart per minute. The oxygen uptake in the

muscle cell depends upon the rate of
diffusion.
(b) Cardiac Output: Cardiac output is the amount
of blood pumped by the heart per minute.

š 2023 March PYQs 26

www.cbse.page www.cbse.page

Define Flexibility and list down its types.

A Answer ¥ Set 1, 2 Marks
Flexibility is the range of movement of joints.
Flexibility can be defined as the ability to execute
www.cbse.page www.cbse.page

movement with greater amplitude or range.

OR
Flexibility is the quality of the muscles, ligaments
and tendons that enables the joint of the body to
move easily through a complete range of
movement.
www.cbse.page www.cbse.page

There are two types of flexibility :

¥ Active flexibility : Ability of an individual to
do the joint movement without any external
help.
(a) Static Flexibility
(b) Dynamic Flexibility
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

¥ Passive flexibility : The ability to do joint

movement with a greater range with an
external help or partner

š 2023 March PYQs 27

Define strength and explain any two methods to
www.cbse.page www.cbse.page

develop it.
A Answer ¥ Set 1, 5 Marks
Strength is the ability of a muscle to exert force in
single muscle contraction.
www.cbse.page
OR www.cbse.page

Strength is the capacity of the whole body or any

of its part to exert force.
OR
Strength is the force that a muscle or group of
muscles can exert against a resistance in one
maximum effort.
www.cbse.page www.cbse.page

Methods to develop strength (any two)

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
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

but is not seen directly. These exercises can be

performed anywhere as no equipment is
required. In these exercises, a group of muscles
carry out tension against the other group of
muscles. With the help of these exercises, static
strength is developed. For example, pushing
www.cbse.page www.cbse.page

against a sturdy wall.

Isotonic exercise : Iso means constant and tonic
means tension, hence isotonic means constant
tension. In this exercise the length of muscles
changes (shortens or lengthens) during action
along with the tension in them i.e. the movement
www.cbse.page www.cbse.page

can be seen directly. There is no significant

change in resistance throughout the movement,
so the force of contraction remains constant
These exercises tone up the muscles and the
muscles become flexible. These increase the
length of the muscles. For example, Exercises with
www.cbse.page www.cbse.page

a medicine ball, Weight Training exercises, etc.

Isokinetic Exercise : These exercises are
performed on specially designed machines. In
Isokinetic contraction, the muscles apply
maximal force throughout the range of motion
around the joint. Example: Brisk Walking on a
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Treadmill, cycling on an exercise bike etc.

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Chapter Notes

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

Circuit Training
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

According to Adamson and Morgan16, “Circuit

training is the training method in which certain
exercises of various kinds are performed with or
without apparatus with given dosage.”

Circuit training method was designed by

Adamson and Morgan of Leads University in the
www.cbse.page www.cbse.page

year 1957. It is a scientific arrangement of

exercises performed systematically and
repeatedly in such a way that it looks like a circuit.
Therefore, it is called circuit training.

It is a method of training and conditioning that

www.cbse.page www.cbse.page

involves multiple stations that make acomplete

circuit (or circle). It usually consists of 10-12
training stations according to the need and
intensity required for the training programme.
Recovery period between the stations and
between the circuits is controlled.
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Exercises which includes this cycle :

Purpose of the circuit training is to develop

Muscular endurance. Activities include

On the spot running: 1 minute

www.cbse.page www.cbse.page

Hurdles: 10 jumps over the hurdles

Sit-ups: 10 repetitions

Bench press : weight 60 % of 1RM × 10 repetition

Lunges: 10
www.cbse.page www.cbse.page

Rope skipping: 50 skipping

Medicine Ball Throw: 10 throws of 10 kgs weight

ball

Shuttle run: 10 m × 4
www.cbse.page www.cbse.page

Chin ups: 10 repetitions

Half Squat: 10 repetitions

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Description:
¥ Purpose of the circuit training is to develop
power of lower body.
¥ Duration of different Planks: one minute each
¥ Lunges and Squats jumps: 20 repetitions each
¥ No rest between exercises
www.cbse.page www.cbse.page

¥ One minute rest after one cycle

¥ One to three cycles may be performed
¥ No rest between exercises
¥ One minute rest after one cycle
¥ One to three cycles may be performed
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Main Characteristics of a Circuit Training :

(i) Exercises in a circuit are simple to learn and

execute.

(ii) Exercises are usually performed with medium

resistance or medium weight.
www.cbse.page www.cbse.page

(iii) Frequency or number of repetitions vary as

per the need of the programme.

(iv) Aim of circuit training is to develop

endurance and strength.
www.cbse.page www.cbse.page

(v) It takes into account exercises of the whole

body.

(vi) It is generally given in the preparatory phase

of developing basic endurance and strength.
www.cbse.page www.cbse.page

(vii) The load must be gradually increased.

www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Impact of Circuit Training :

(i) It improves cardiovascular fitness of a

sportsperson.

(ii) It improves general fitness by incorporating

exercise that involves the whole body
www.cbse.page www.cbse.page

and,hence, improves a variety of motor

components like strength, flexibility and
endurance.

(iii) It enhances VO2 max (maximal oxygen

consumption) which means the body can
www.cbse.page www.cbse.page

take more oxygen to be utilized by muscles.

(iv) It further enhances consumption of oxygen

by muscles.
(v) It improves muscle strength. But it does not
improve maximum strength or explosive
www.cbse.page www.cbse.page
strength.

(vi) It improves muscular endurance. However,

circuit training alone cannot train a
long-distance runner for the peak
performance.
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

Practice Questions
Which method is best suited for developing
strength?
(a) Interval method
(b) Isometric method ¥
(c) Ballistic method
www.cbse.page www.cbse.page

(d) Continuous method

To develop muscular endurance; which method

will be most suitable?
(a) Circuit training ¥
(b) Isokinetic training
www.cbse.page www.cbse.page

(c) Repetition method

(d) Static method

Aerobic capacity can be increased by

method
(a) Circuit training ¥
www.cbse.page www.cbse.page

(b) Isokinetic training

(c) Isotonic training
(d) Static method

Ballistic method can used to develop

(a) Strength
www.cbse.page www.cbse.page
 www.cbse.page www.cbse.page

(b) Endurance
(c) Flexibility ¥
(d) Speed

Which is the training referred with ‘multiple

stations’?
www.cbse.page www.cbse.page

(a) Interval Training

(b) Circuit Training ¥
(c) Continuous Training
(d) Fartlek Training

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

www.cbse.page www.cbse.page
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page

There is a
separate PDF
for
www.cbse.page www.cbse.page

2022 to 2018 PYQs

(previous year
questions)
www.cbse.page www.cbse.page

www.cbse.page www.cbse.page