Physical Education Chapter 11 Training In Sports

Selection of a method of training has to take into account the specifics objectives of training:

1. Strength
2. Endurance
3. Speed
4. Agility
5. Flexibility

Warming-up is a primarily preparatory activity in which through physiological preparation, an athlete adjusts himself for the fulfilment of the main activity.

A technique is a scientific and economic method adopted to attain superior performance. It is a motor procedure for tackling a motor task. It is the most effective form to perform the exercise.

It is the way the body programs muscle to remember particular activities, movements or skills. By repeating that skill or activity, the body adapts to the stress and the skill becomes easier to perform.

This type of worming up includes some special set of exercise which has a direct relation with the activity to be carried out. These special exercises are done along with the activities of general warming up.

Limbering down means lowering down the intensity of the work by performing the stretching exercise followed by deep breathing, relaxation exercise is called cooling down.

Beneficial effects of limbering down:

When we exercise there is a lot of blood flow in our muscle if we stop suddenly there may be pooling of blood in the extremities and cause giddiness and some time collapse. Limbering down exercise prevent the post-exercise soreness and stiffness.

Warming up does produce physiological changes in the looking of a muscle and that warming up serves as basis or foundation for the efficient warming of muscle. Warming up possibly helps in the following ways to increase muscular efficiency:

1. There is a local rise in temperature and accumulation of metabolic products. It helps in the efficiency of contraction and relaxation of muscles.

2. Warming up brings the muscles in a state of readiness to respond to stimuli efficiently.

3. The development of the neuron muscular co-ordination between the group of muscles required to be involved in an activity also demands some initial warming up.

In the worming up there are certain guiding principles of warming-up as in the following way:-

1. Simple to complex
2. Exercise fo all parts of the body.
3. Stretching and lousing exercise should be included.
4. Intensive enough to increase body temperature.
5. Warming-up should be according to the activity or sports
6. Concerned Movement of games should be included.
7. Warming-up should be done at the exact time.
8. Warming-up should be according to Age and sex.

To perform physical activities and sports and if we want to remain healthy and fit for the longer duration, there are certain principles we have to follow. They are as under :

The principles of use: The Principle of use indicates that if we use any part of the body then that part will remain healthy for the longer duration. It is essential to perform one or the other physical activity. Regular exercise also improves muscular strength, willpower, increased metabolic changes that are responsible for the increased efficiency of the total body, improves the system due to regular input and output of healthy impulse.

A principle of Disuse: Principle of disuse means the absence of activity of stopping the physical activity. It may be due to any fracture, illness old age or any personal reason. If we stop using our body, our growth and development of muscles, brain, system etc. will also either stop or the growth will be very slow.

Principle of overload: -Principle of overload means using the body beyond its capacity. It is necessary for an athlete to use his body maximum to get a better result but on the other hand overuse of the body is also very harmful to the body.

There are a number of sports activities and each activity requires a set of skills. Owing to many characteristics of skill, it is different clarify them generally there are the following skills:

1. Open skill: The Skill which is not under control and is unpredictable are classifieds open skill.
2. Close skill: Closed skill take place in a stable, predictable environment
3. Simple skill: The skill which does not require a large amount of coordination, timings and decision. These skills are straightforward, easy to learn and not difficult to perform, e.g. chest pass, under arm service.
4. Complex Skill: The skills which require a large amount of coordination, timing and quick thought process are called complex skills e.g. overhead kick in football.
5. Continues skills: There skills have no obvious beginning and of one of one cycle of movement and beginning of next. e.g. cycling is an example of continues skills.
6. Fine skills: These skills include complex precise movements using small muscle groups e.g. snooker shot.
7. Individual skills: Individual skills are these skills which are performed in isolation, e.g. high jump and long jump.

The following are the methods of warming-up which are generally used :-

1. General Method
   1. Jogging:Every athlete should perform jogging or slow running for 5 to 10 minutes to increase the body temperature.
   2. Simple exercise: This is also a way of warming up. The exercise should be performed from simple to complex.
   3. striding: It means running the distance with long strides. The distance of running should not be more than 50 meters.
   4. Stretching exercise : Stretching is one of the most critical parts is stronger and healthier.
2. Warm -up with water : Warm-up with leaks warm water gives relaxation to the muscles, which is usually followed in developed countries. Before a competition, a hot bath helps to raise the body temperature and thus activate muscles by increasing blood circulation in muscles.
3. Warm -up Through Massage: The massage of muscles helps the muscles helps the muscles to tone up and is, therefore considered as a means of worming up.
4. Through Sun Bath: The body method can be warmed up through sun bath up to some extent, but in most of the sports this method of warming-up is not usually applied.
5. Through stream both :- The body can be warmed up through stream bath. Energy can be saved through stream bath but this method of warming-up is also not used frequently.

In order to get fitter or improve in sports, the body needs to be exposed to stress, the body then needs time to adapt to the stresses and for this there must be period of recovery.

New to Exercise: If you're just starting out in exercise, it's important that you build into slowly to allow your body to adapt to the demands of sport. Ifyoujust keep going without any rest, your body will soon start to fatigue and you'll find it difficult to complete any exercise sessions.

Recover Strategies : It's all very well being encouraged to exercise, you're started a new sports or even increased the amount of training you're doing then you need to consider some recover strategies to help your body to adjust.

Rest: It is one of the most important forms of rest and provides time for the body to adapt to the physical and mental demands of training. Make sure of getting enough sleep ensure your sleep is good quality, quite and peace ful. Passive resting such as reading and listening to music are greater ways for the body to relax both physically and mentally.

Nutrition and hydration: Ensuring that the body is fully nourished and hydrate is very much necessary for good recovery. It is most important to replace fluids after exercise and to replenish energy stores by eating the right food at the right time.

Cool down and stretch: The cool down is a group of exercise performed immediately after training to provide an adjustment between exercise and rest. It's purpose is to increase muscular soreness and bring the carpio vascular system backrest.

Our body is made up of millions of very small living cells each type of cell or group of cells performs a different job. All the cells have the ability to adapt to what is happening to the body. There is also an adaptation to the training for games and sports because it helps to increase the sports performance for improving the sports performance the training load has to be increased. Stagnation training load means stagnation in performance. The response by the body is an adaptation to the stimules of the training load. The process of recovery and adaptation returns to the sportspersons not just to his previous fitness level but to an improved level.

Technique is defined as the motor procedure for tackling a motor task. Motor procedure should be understood as a system of movement of body parts in a definite sequence thus we can say that technique is the basic movements is always goal oriented. Therefore different techniques are required in different sports, e.g. in shot put the motor task is to put the shot as farad possible. Therefore in sports, the sportsman has to learn  number of technique with possible variation.

Skill: A motor skill is acquired through a long process of motor learning. Technical skills in sports, therefore, represent automatization of motor produce a sportsman tries to learn a technique and though continues and systematic process -15 liable to acquire the skill. In other words, we can say that skill is the capacity of the sportsman to realize the technique in actual motor action.

1. Monu has been strongly motivated by Sachin Tendulkar for playing cricket.
2. Monu has inculcated in him strong willpower, high aspiration and a dedicated person.
3. The lesson which we gather after reading about Monu is that to achieve any goal in life. You have to be dedicated, set your target in life, self-confidence and strong perseverance.

1. Free plays helps the child to explore the surroundings.
2. Various activities of the child like running, jogging, climbing jumping and fine motor movement helps the child the develop his speed, strength, stamier flexibility and coordinative abilities.
3. Free play allows the child to use his creativity while developing his imagination, dexterity, physical, cognitive and emotional strength.
4. Play is important for healthy brain development.
5. All children have the right to play. Play is a process by which the children have a significant impact on child development.