Physical Education Chapter 12 Training In Sports

Fartlek training method is used for developing endurance.The word 
'fartlek'is a swedish word means 'speed play'.this training method lays emphasis on both the aerobic and anaerobic systems.In this method ,speed is not preplanned so it is left upto the individual.Self discipline plays a vital role in fartlek training method.The rate of heart beat ranges between 140 to 180 per minutes.Such examples are-warmup, jogging or slow running.
Advantages
1.It keep the heart rate up allowing an athelet to get good cardiovascular endurance.
2.It is good for aerobic and anaerobic fitness.
3.It is not rigid but flexible in nature.
4.In this training method no equipment is required.
Disadvantages
1.It is difficult to see how hard the trainee is making efforts.
2.Sometimes the athelete is likely to drop efforts.
3.It may cause accidents because it is not pre planned.

Endurance can be defined as the ability to withstand stress over prolonged periods of time. An endurance sport is therefore any sport in which there is a prolonged physical stress.

Types of endurance:
According to the nature of activity, the endurance is classified into following types:

1. Basic Endurance- Also known as aerobic endurance,because basic endurance depends mainly on aerobic endurance.In fact, basic endurance is the ability to perform movements in which large number of body muscles are involved and the activity is performed at slow speed or pace for a long duration.
2. General Endurance- General endurance means doing sports activity in  the condition of fatigue.General endurance is not specific to any sports.It is developed through general exercises. The better the general endurance , better the performance in sports.
3. Specific Endurance- Specific endurance is the ability to resist the fatigue caused by a particular sports activity.As the nature of fatigue is different from sports to sports, the specific endurance is different from sports to sports.For example, the specific endurance for a wrestler is to combat effectively in three rounds or six minutes, whereas it is 4 rounds for a boxer.

1. Speed Endurance- Ability to resist fatigue in activities that last up to 45 seconds.For example.400m sprint.
2. .Short-term endurance- Ability to resist fatigue in activities that start from 45 seconds and last up to 2minutes.For example.800m race.
3. Medium-term endurance- Ability to resist fatigue in activities that range from 2minutes to 11minutes.For example. 1500 m race.
4. Long-term endurance-  Ability to resist fatigue in activities that last more than 11 minutes.for example. 5000m cross country, 10,000m race, and marathon requires such type of endurance.

Adventure sports are usually outdoor sports which involves intense and sometimes life threatening actions,which create an adventurous atmosphere.

Posture concerns the way an individual carries himself while sitting, standing, walking and lying. Poor posture is the posture that results from certain muscles tightening up or shortening while others lengthen and become weak which often occurs as a result of one’s daily activities.
The causes of poor posture can broadly be classified into two categories:- (i) Acquired- due to some accident or disease. (ii) Congenital- present at birth or hereditary. The deformities caused due to poor posture can be of two types: (i) Functional divergency, and (ii) Structural divergency.

Running at high altitudes decreases the amount of oxygen getting to the muscles. A low atmospheric pressure in the thin air makes the blood less oxygen-rich as it travels to the muscles. As the marathon proceeds and runners climb higher, the problem gets worse and worse as the runners' oxygen demands increase. Regardless of whether a runner lives and trains at a high altitude or not, high altitude slows performance.

Of course the problem is a mountain-sized one for the sea level dweller running at high altitude since his/her body has not had time to make adjustments. Even for well-trained athletes, acute altitude sickness can result in pulmonary or cerebral edema, in which abnormal amounts of fluid collect in the lungs and around the brain. Other symptoms include severe headache, nausea and vomiting, coughing, and swelling in the hands and feet.

KINETIC ENERGY
1. An airplane has a large amount of kinetic energy in flight due to its large mass and fast velocity.

2. A baseball thrown by a pitcher, although having a small mass, can have a large amount of kinetic energy due to its fast velocity.

3. A downhill skier traveling down a hill has a large amount of kinetic energy because of their mass and high velocity.

4. A golf ball sitting on a tee before it is struck has zero kinetic energy because its velocity is zero.

1. A rock sitting at the edge of a cliff has potential energy. If the rock falls, the potential energy will be converted to kinetic energy.

2. Tree branches high up in a tree have potential energy because they can fall to the ground.

3. A stick of dynamite has chemical potential energy that would be released when the activation energy from the fuse comes into contact with the chemicals.

4. The food we eat has chemical potential energy because as our body digests it, it provides us with energy for basic metabolism.

1. Avoid trekking during bad weather conditions 2. To prevent insect bite do wear full sleeves shirts and full pants 3. Wear proper footwear so that you don’t slip while trekking 4. Don’t eat leaves, flowers etc. while trekking, they may be poisonous.

Relative strength is strength in relation to your body weight. Relative strength have a determining importance in sports in which the athlete shifts his body in space without any additional external weight. (H/J and L/J) as well as in sports in which he has to restrict his own weight within the framework of weight division (e.g. boxing, wrestling, weight lifting etc.) e.g. if 1 RM (repetition maximum) is 50 kgs and body wt. is 50 kg and if 1 RM is 70 kg and body wt. is 50 kg, in second category the relative strength is more.

Flexibility is the range of movement of the joint of a sports
person.

Active flexibility :- The ability of an individual to do the joint
movement for a longer range without any external help. Active
flexibility is always greater than passive flexibility. Ex. doing
any stretching exercise without external help.
It is two kinds :-
* Static Flexibility :- It is usually required by a sports person
when he remains in static position e.g. Diving, sitting, lying,
etc.
* Dynamic Floexibility :- It is needed for walking and running
its increase by static stretching.

Passive Flexibility :- the ability to do joint movement with a
greater range with an external help of partner. This flexibility
is largely determined by joint structure, stretch ability of the
muscle and ligament. Passive flexibility helps in the
development of active flexibility.

Flexibility is often overlooked in conditioning programs, but it is just as important to fitness as aerobics or strength training. One way to improve flexibility is to incorporate stretching into your fitness routine. Stretching during and after you workout, can help ward off stiffness and keep you limber.

Here are a few things to remember when stretching:

• Always warm up before stretching. Stretching when your muscles are cold could lead to injuries.
• Stretch your entire body.
• Hold your stretch for at least 15 to 30 seconds, but do not bounce.
• Stretch to the point where you feel some mild tension. If you feel any pain, stop and pull back until you feel no pain.
• Breathe normally when stretching; never hold your breath.

Advantages of Fartlek Training:
1. Fartlek training is very significant for enhancing cardiovascular endurance. Hence, it is beneficial for performing aerobic exerc:ses for rolonged period of time.
2. A number of athletes can participate in this training simultaneously.
3. There is no problem in organising this training as it does not require any sports equipment.
4. It can be moulded as per reou;rorTlt;nt of sportspersons.
5. It is helpful in improving both aerobic and anaerobic capacities.

Strength-
Strength is the ability of muscles to overcome resistance. Strength is a-major component of physical fitness. Strength can also be defined as the amount of force a muscle or group of muscles can exert. Strength of the body can be measured in pounds. A certain level of strength is also essential for a common man, whereas for a sportsman it is most essential to have strength. Some sports may require less amount of strength while other sports may require more strength. In the same way, some sports require one type of strength, while some sports require other types of strength. For a better understanding. strength can be divided into two parts-(a) Dynamic Strength (b) Static Strength
Circuit Trainig Programme of eight stations for upper body strength: The main object of circuit training is to develop endurance and strength simultaneously. Flexibility and mobility are also considered its objectives.
Some Examples of Circuit Training Exercises for strength:
1. Running on the spo!.
2. Throwing medicine ball and catching it again 15 to 20 times.
3. Splits squat -jumps 15 to 20 times.
4. Carrying weight or partner on shoulder 30 to 50 metres.
5. Chin-ups 5 to 10 times.
6. Push-ups 10 to 20 limes.
7. Standing jumps 10 to 20 times.
8. Rope skipping 1 to 2 minutes.
9. Dips 15 to 20 times.
10. Half squats with weight.
11. Rope climbing, once or twice.
12. To perform bench press with hands apart.
Many exercises can be included in this training method such as dumb-bells, bar-bell, freehand exercises, frog jumps, different weight training exercises and hurdling, etc. It is essential to note that the muscles, which were involved in first exercise, should not be involved in the next exercise. It means that exercise of the whole body parts should be given in alternate manner. There should be no pause or very little pause after each exercise. In circuit training, there should be at least 8 to 10 stations. Exercise can be changed according to the requirement of the game and efficiency of the sports persons

Two fundamental skills of Basketball:
1. Bounce Pass. In bounce pass, holding of the ball, body position and passing action's approximately the same as in two hand chest pass. However, in bounce pass, the ball is thrown in such a way that the ball should bounce at a specific place so that it may easily bounce up to the waist level of the receiver. This type of pass can be performed only with one hand.
2. Baseball Pass. In this type of pass, the ball should be taken just behind the head on right or left direction with a support of upper portion of palm and fingers. One foot should be kept in front of the other and the ball should be thrown, with a swing, with fingers. This pass is, usually, applied for long passes.

Back Scratch Test.

The word ‘Fartlek’ is Swedish word means ‘speed play’. Gosta holmer developed it in 1937.

Interval training method:-Interval training method is also called terrace training. It is training of heart, through endurance training .If you run your heart beats at a faster rate. Dr.Woldemar and Gerschler, introduced this training method in 1930.In this method the athlete used to run 400m. race, 10 to 20 times daily, instead of running 10 to 20 miles daily. In fact this training method is based on effort and recovery principle .During interval training recovery period is given to the athlete after each speedy workout. Recovery period can be adjusted according to the efficiency of the athlete. The load can be increased by reducing the recovery period or by increasing the workout. For an athlete of 400 m. following Examples are applicable in his training
1) 400m. race with 80% speed
2) Walking or jogging until his heart rate comes down to 120 to 140 approximately.
3) 400m. race with 80% speed.(repetition) 

Weight Training are those exercise which are designed to strengthen specific muscles by causing them to overcome a fixed resistance, usually in the form of bar –bells or dumb-bells.
Advantages of Weight Training (explanation of any two)
i)Help in getting good shape
ii)Increase in muscle strength
iii)Increase in bone strength
iv) Better appearance and correct body posture
v)Reduces stress and tension
vi)Best means of providing fitness.
Disadvantage of Weight Training ( explanation of any two)
i)Risk of Injuries
ii)Less flexibility
iii)Risk of doing in early age.

 Strength : Ability of the muscles to overcome the resistance / Capacity of the body to exert force / force that muscle can exert against resistance Methods:
a) Isometric
b) Isotonic
c) Isokinetic

Types of strength:

1. Dynamic strength
2. Static Strength

It is the ability of an individual to move quickly or cover the unit distance in minimum time.

It is the ability of an individual to overcome or act against the resistance.

It is the ability of an individual to resists the fatigue for a long time.

It is the ability of an individual to move his or her joints effectively through of full range.

It is the ability of an individual to perform a sequence of movements smoothly and accurately.

It is the ability of an individual to perform body movement with high speed to resist fatigue in activities. For example, 400-meter race.

It is the ability of an individual to reach and achieved speed from in the shortest period of time.

It is that ability of an individual to react effectively and quickly to a signal.

It is of two types:

1. Simple / General reaction ability
2. Complex reaction ability

It is the ability of an individual to do movement in minimum time. It depends upon techniques explosive strength, flexibility & coordination abilities.

Sports training is a planned and controlled process. The purpose of the sports training to prepare a sports person to achieve a specific goal. 

It is the ability of an individual to overcome resistance with high speed.

Pace races mean running the whole distance of a race at a constant speed. In pace races, an athlete run the race with uniform speed. Example 800 meter, 1500 meter.

It is the ability to adjust or change the movement effectively on the basis of changes or anticipated changes in the situation. Because in the most of the sports players have to play as per the circumstances.

It is another method to develop the endurance ability. This method was developed by Swedish coach “Gosta Holmer” in 1930, so it is also known as “Swedish play” or “Speed play” (changes her/ her pace. Himself/ herself according to the surrounding (hills, river, forest, mud etc.)

This method helps in the development of strength and endurance of the sportsperson. Athlete changes his / her speed according. So it is self-disciplined in nature. The heart rate fluctuates between 140 - 180 beats/ minute/ Fartlek training involves varying our pace throughout our run. Alternating between fast and slow pace.

1. Endurance: As the result of a physiologic capacity of the individual to sustain movement over a period of time. Endurance in sports is of different types. These are as follows -
2. Basic endurance: It is the ability of an Individual to do the movement in which large no. of body & muscles involve at a slow pace for a duration such as Walking, Jogging, Swimming at a moderate speed.
3. General Endurance: It is the ability of an individual to resist fatigue satisfactorily caused by different type of activities.
4. Specific Endurance: It is the ability of an individual to complete the task without any fatigue. Its requirement depends upon the nature of activity (games and sports) Requirement of specific endurance of boxes is different from that of a Wrestler
5. Speed Endurance: It is the ability of an Individual of performing a movement with high speed to resist fatigue in activities up to 45 seconds.
6. Short-term endurance: Short term endurance is needed to resist fatigue in sports activities lasting from 45 seconds to 2 minutes. Example 800 m race.
7. The medium-term endurance: Medium-term endurance is the activity lasting from 2 minutes to 11 minutes. Ex. 1500 & 3000 meter.
8. Long-term Endurance: Long-term endurance is needed for those sports which require more than 11 minutes of time for example. 5000 m to 10000 m cross country race.

Speed as the capacity of an individual to perform successively movement of the same pattern at a minimum time. Speed is the product of genetic & environmental factors. Genetic factors set a limit on speed but environmental factors also play a vital role. In fact following the mentioned methods are usually adopted for the development of speed & this method help in training many organic systems & motor components.

Pace run: Pace run means running the whole distance with a constant speed. Generally, 800mt and above races are included in pace races. An athlete can run a distance of 300 m. at full speed but in longer races such an 800 meter or above, he must conserve his energy by reducing the speed.

For example, if there is a runner of the 800m race. His best time is 1 minute 40 seconds. So he should run first 400 meters in 49 seconds and next 400m in 51 seconds. This procedure is called pace race or pace run.

Acceleration Run - Acceleration run is usually 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 mt. sprint of 6-12 times. The maximum speed should be achieved within 5-6 sec. sufficient intervals should be provided between the repetition.

Flexibility is the range of movement of the joint of a sports person.

Two types of flexibility:

1. Active Flexibility
2. Passive Flexibility

Active flexibility: The ability of an individual to do the joint motion for a longer range without any external help. Active flexibility is always greater than passive flexibility. For example, doing any stretching exercise without external help.

Types of Active flexibility:

Static flexibility: It is usually required by a sports person when he remains in a static position. For example, Diving, sitting, lying, etc.

Dynamic Flexibility: It is needed for walking an running and it can be increased by static stretching.

Passive Flexibility: The ability to do the joint movement with a greater range with an external help of a partner. This flexibility is largely determined by joint structure, stretchability of the muscle and ligament. Passive flexibility helps in the development of active flexibility.

1. Players were lacking of stamina or endurance.
2. I'll suggest continuous & interval training to develop the motor components.
3. Endurance, speed, strength, and coordination components are important for football or handball players.

Strength - is the capacity of the whole body or of any of its parts to exert force.

There are two types of strength - Dynamic & static strength

Following mention methods are used to improve strength.

1. Isometric Exercise: The word isometric is comprised of words “iso “same” and “metric “length”. Means, when we do these exercises, work done cannot be observed. These exercises require less time and equipment and can be carried out anywhere. These exercises are useful for maintaining strength in case of injury. For example, Archery, weight lifting, gymnastics are the examples of isometric movements.
2. Isotonic Exercises: “Iso” Means ‘same’ and ‘tonic’ means ‘tension’. In these types of exercise when we do movements it can be observed directly. The lengthening and shorting of muscles can be seen and called eccentric Contraction and concentric contraction accordingly. Ex. When we throw a ball, jump. run, weight training, these type of contraction occurs. These type of exercise is widely seen in games & sports. We can do these exercise with equipment or without equipment. These increase and length of the muscles and are good for conditioning in sports.
3. Iso-Kinetic Exercises -- “Iso” - ‘Same’ “and’ kinetic - motion’. These exercises were introduced by j.j. perrine in 1968. These exercises are done by specially design machine and are a combination of isotonic and Iso-metric exercises. These exercises develop strength of muscles. These type of movements are usually not applied in games and sports except water sports, skating, climbing, running etc.

Flexibility means the ability to execute movements with greater amplitude or range.

To maintain flexibility in games and sports stretching Exercises should be done. By following methods, one an can improve their flexibility.

Methods to improve flexibility:

1. Stretch and hold method
2. Ballistic method post
3. Post isometric method

Stretch & hold method - We stretch our joint to the maximum limit and hold it for a few seconds before returning to the initial Phase. The holding period must be not more than 3 to 8 sec. The method is also used for improving passive flexibility.

Ballistic Method - In this method the stretching exercises are done in a swing, so this is called the ballistic method. A proper warm - up should be done before this exercise. Due to or stretching of the muscle can be done in a rhythm.

Post - Isometric Method - This method is based on the principle of proper Captive neuromuscular facilitation means, If a muscle is contracted maximally for a few seconds, then often the contracted maximally for a few seconds. Then after the contraction, if remains in a Static position for a few Seconds
for 6-7 seconds and gives very low resistance to that Stretch. The duration of the stretch should be increased up to 8-10 second and repeated 4-8 times for each muscle group.

Coordinative abilities are those abilities which stabilized and generalized pattern of motor control. These abilities help the sportsman to do a group of movements with better quality and effect.

Coordinative abilities primarily depend upon the central nervous system. In sports, the coordinative abilities are under :

1. Differential ability
2. Orientation ability
3. Coupling ability
4. Reaction ability
5. Balance ability
6. Rhythm ability
7. Adaptation ability

Differential ability: It is the ability to determine the position of the body & its parts in time & space in relation to gravity, object. This ability to achieve a high degree of accuracy & economy of separate body movements phases in a motor action.

Orientation ability: It is the ability of a person to adjust himself as per the time and condition of the place. This ability has different importance in each game. Ex. Playground.

Coupling ability: It is the ability of a player to move his physical organs in order to do his activities. For example. Coordinative between hands and eyes, feet and eyes etc. For example, In volleyball, the smasher smashes the ball according to the lift of the ball and blockers coordinating the movements of his hands head and feet.

Reaction ability: It is the ability to react immediately quickly and effectively to a signal. Two types:- Simple & complex reaction Ability.

Balance ability: As the ability to maintain balance during the complete body movement & to regain balance quickly after the balance disturbing movement.

Rhythm ability: To observe or perceive the rhythm of a movement & to do the movement with external rhythm - music or express.

Adaptation ability to adjust or change the movement effectively on the basis of changes or anticipated changes in the situation.

Methods for the improvement of coordination abilities:
1. Practising physical exercise.
2. Correct and conscious movement
3. Additional means to improve the motor sense
4. Variation in exercises
5. Degree of difficulty

Continuous Method: In this type of method, the exercise is done for a long duration without taking rest. We do the exercise for a long duration. So the intensity of work is low. The heart rate during the exercise for a sportsman should be between 140-160 beats per minutes. For the fast continuous method, the heart rate of an athlete should be increased to about 175 - 180. Min. Its duration of exercise should be more than 30 minutes. Ex. running walking, cycling, cross-country race etc.

Advantages :
1. Doing work continuously in spite of being tired strengthens the will to work.
2. According to this method increases the red blood cells in muscles.
3. In this method, the working efficiency of heart and lungs gets enhanced.
4. In this method, Glycogen in muscles and liver gets increased.
5. Player develop self-discipline and self-confidence. Apart from this their willpower also gets enhanced.

Interval Method: This method is very effective for developing endurance for track runners. Intervals are given to the athlete in between the repetition for recovery. The recovery period for the athlete varies from person to person. The heart should go up to 18 beats/ min. and when the heart rate comes down to 120-130 beats/ min again the repetition/ work starts. The training load should be given again after checking the heart rate of the athlete. For example, Middle distance race, football, hockey etc.

Advantages :
1. if an athlete performs these exercise in a proper way then it will help to improve the working capacity in a short time.
2. This method has a positive effect on both the respiratory system and circulatory system.
3. The trainer can observe players easily. The player in a short time can enhance his endurance.
4. The player comes to learn about the effect of his training.
5. If the player mistake in executing the coach/ trainer can give him useful suggestion during recovery time. Thus, the player's morale may be boosted.