Training in Sports Chapter Notes | Physical Education Class 11 (XI) - CBSE and NCERT Curriculum PDF Download

Strength

• Definition: Strength refers to the capacity to overcome resistance or act against it.
• Types:
  • Maximum Strength: It involves applying the highest force by muscles with high intensity and low repetitions.
  • Explosive Strength: This combines strength and speed, focusing on overcoming resistance with high speed and sub-maximum intensity.
  • Strength Endurance: It is the ability to overcome resistance under conditions of fatigue.
• Methods of Development:
  • Isometric Exercise: These are invisible exercises where no visible movements occur, focusing on static muscle contractions.

Endurance

• Definition: Endurance refers to the ability to sustain prolonged physical or mental effort.
• Types:
  • Continuous Training: Involves steady, sustained exercise over a period of time to build cardiovascular endurance.
  • Interval Training: Alternates between high and low-intensity workouts to improve both aerobic and anaerobic endurance.
  • Fartlek Training: Combines continuous and interval training methods, incorporating varying speeds and terrains.

Speed

• Definition: Speed refers to the rate at which an individual can perform a movement or cover a distance.
• Types:
  • Acceleration Run: Focuses on rapid increase in speed from a stationary position.
  • Pace Run: Involves maintaining a consistent speed over a specified distance.

Flexibility

• Definition: Flexibility is the range of motion in a joint or group of joints.
• Methods to Improve Flexibility: Various stretching exercises like static, dynamic, and proprioceptive neuromuscular facilitation (PNF) stretching.

Coordinative Abilities

• Definition: Coordinative abilities involve the integration of sensory information and muscular responses to execute a motor task.
• Types: Different types of coordinative abilities include hand-eye coordination, balance, rhythm, etc.

Types of Muscle Contractions

• Isometric Exercise

  Isometric exercises involve muscles contracting without changing length, such as pushing against a wall. The tension within the muscles remains constant during these exercises.

• Isotonic Exercise

  Isotonic exercises involve muscles changing length during contraction, like weightlifting. The tension remains constant, aiding in joint mobility and muscle strength improvement.

• Isokinetic Exercise

  Isokinetic exercises are performed on specialized machines. These exercises focus on applying maximum force at a specific angle, enhancing muscle strength throughout the full range of motion.

Speed and its Development

• Definition of Speed

  Speed refers to the rate of motion or change in position over time. It's the ability to perform rapid movements repeatedly, as seen in short-distance races like the 100 meters.

• Types of Speed

  Speed Type	Description
  Movement Speed	Dependent on technique, explosive strength, flexibility, and coordination for quick movement execution.
  Locomotor Ability	Vital for maintaining peak speed over distance, required in events like the 100m and 200m sprints.
  Speed Endurance	Essential for sustaining high-speed movements when fatigued, relying on technique and muscular endurance.

Lactic Acid Tolerance Ability

• Definition: The capacity of the body to withstand and perform under conditions of increased lactic acid accumulation.
• Explanation: Lactic acid tolerance ability is crucial for athletes engaged in high-intensity, anaerobic activities.
• Example: A sprinter needs high lactic acid tolerance to maintain speed and power during a 100m dash.

Methods for Improving Speed

• Acceleration Runs
• 
  
  • Definition: The ability to enhance speed progressively from jogging to running to sprinting.
  • Factors: It relies on explosive strength, movement frequency, and proper technique.
  • Example: Practiced after mastering technique to achieve maximum speed from a stationary position.
• Pace Run or Races
• 
  
  • Definition: A timed race where the goal is to finish within a set time and optimal physical condition.
  • Strategy: Running at a constant speed for the entire race distance.
  • Example: Competitors aim to finish closest to a specified time, emphasizing pacing over speed.

Flexibility: Types and Development Methods

• Active Stretching
• 
  
  • Definition: Stretching muscles beyond their normal range with assistance, such as PNF or a partner's help.
  • Importance: Enhances flexibility by pushing muscles to extend further than usual.
  • Example: PNF stretching involves contracting and relaxing muscles with a partner for increased flexibility gains.
• Passive Stretching
• 
  
  • Definition: Allowing muscles to stretch naturally without external forces.
  • Effectiveness: Provides moderate flexibility gains compared to active stretching.
  • Example: Static stretching involves holding a muscle in a stretched position for improved relaxation and lengthening.

Dynamic Stretching vs. Ballistic Stretching

• Dynamic stretching involves movements like leg swing walks or carioca, beneficial for improving flexibility in a fun way.
• Ballistic stretching, not recommended for flexibility enhancement, may lead to muscle soreness and injury due to bouncing movements.
• This technique can potentially cause small tears in soft tissues and overstretch ligaments if not controlled.

Endurance: Types and Development Methods

• Endurance, also known as stamina, is the ability to exert oneself over a prolonged period, resisting fatigue and recovering from exertion.
• Endurance training aims to enhance stamina, overall performance, and the ability to withstand fatigue, benefiting athletes in preparation for various events.
• Non-athletes can also utilize endurance training for fitness improvement.

Types of Endurance

• Basic Endurance: Involves slow-paced movements using multiple muscle groups, such as jogging, walking, and swimming.
• Speed Endurance: Resists fatigue in short activities lasting up to 45 seconds, like a 400-meter sprint, relying on energy production capacity.
• General Endurance: Resists fatigue from various activities, whether aerobic or anaerobic, of low or high intensity but for extended periods.

Methods to Develop Endurance

Exercise Training Methods

• Continuous Method

  The continuous method involves administering a load for an extended period, with low-intensity running. It can be slow continuous, fast continuous, or at a varied pace.

• Interval Training

  Interval training consists of repeated efforts at a relatively faster pace, separated by measured intervals of incomplete recovery. It includes short, middle, and long time interval classifications.

• Fartlek Training

  Fartlek training, meaning "speed play" in Swedish, combines continuous and interval training. Athletes can vary intensity and speed as desired, stressing both aerobic and anaerobic systems.

Coordination and Its Types

Coordination is the ability to smoothly and accurately execute a sequence of movements, involving senses, muscular contractions, and joint movements.

Basic Coordination Abilities

• Adaptive Ability: This skill allows individuals to adjust their motor activities based on new or changing conditions. For example, a basketball player adapting their shooting technique based on the defender's position.
• Balance Ability: It involves maintaining a stable body position or stable body parts. For instance, a gymnast performing a balance beam routine showcases excellent balance ability.
• Combinatory Ability: This ability enables combining partial movements into more complex movement patterns. A dancer seamlessly integrating various dance steps into a choreographed routine demonstrates combinatory ability.
• Orientation Ability: It refers to understanding the body or body parts' position in both space and time. A diver visualizing their body's position mid-dive exemplifies orientation ability.
• Rhythm Ability: This skill involves understanding and expressing externally determined or inherent rhythms during motor activities. A drummer maintaining a consistent beat demonstrates rhythm ability.

Circuit Training

In circuit training, a series of exercises are performed in sequence, targeting strength building and endurance. This method, developed by Adamson and Morgan in 1957, involves completing prescribed exercises in a loop, with each circuit typically consisting of multiple exercises.

Benefits of Circuit Training

• 1. Best method for beginners as it enhances strength and endurance significantly. Allows maximum muscle engagement in a single circuit.
• 2. Provides relief from tension and delivers results in a short time frame. Offers a variety of exercises to prevent boredom.
• 3. Combines cardiovascular fitness and resistance training for a comprehensive workout routine.
• 4. Initial routines are structured in a circular format, alternating between different muscle groups.
• 5. Professional athletes often incorporate circuit training in their offseason workouts.

High Altitude Training Impacts

Sports Performance in Competition

• A. Sports performance is crucial in competitive sports events.
• B. Athletes strive to deliver their best performance during games and sports competitions.

Factors Affecting Sports Performance

• Introduction:

  The performance of a sportsman is influenced by various factors.

• Key Factors:

  • Strength: When an individual exerts muscular force against resistance in sports.
  • Endurance: The ability to perform under fatigue for extended periods.
  • Speed: Performing movements quickly and efficiently in games and sports.
  • Flexibility: Range of movement of a sports person's joints.
  • Coordination: The smooth and efficient execution of related activities.

• Training Importance:

  Sports training focuses on enhancing these factors to improve performance.

• Examples:

  Strength:	Weightlifting exercises help build strength.
  Endurance:	Long-distance running tests and enhances endurance.
  Speed:	Sprinting drills are key for improving speed in sports.
  Flexibility:	Yoga and stretching exercises improve joint flexibility.
  Coordination:	Practicing hand-eye coordination drills in tennis enhances this ability.