Please refer to Chapter 10 Training in Sports Class 12 Physical Education and questions with solutions below. These revision notes and important examination questions have been prepared based on the latest Physical Education books for Class 12. You can go through the questions and solutions below which will help you to get better marks in your examinations. You can refer to Class 12 Physical Education Notes provided by us for all chapters in your NCERT Book for Class 12 Physical Education.
Class 12 Physical Education Notes Chapter 10 Training in Sports
The word training has been a part of human language since ancient time. It denotes the scientific way of execution of some task. This process invariably extends to a number of days and even months and year.
Strength – Definition, Types and Methods of Improving strength – Isometric, Isotonic and Isokinetic:
Strength
Strength is the ability to overcome resistance or to act against resistance.
According to Mathews, “Muscular strength is the force that a muscle or group of muscles can exert against a resistance in one maximum effort.
Types of Strength
(a) Dynamic Strength: It can be also called isotonic strength because it is related to the movements. Movements are clearly visible when someone uses dynamic strength. In pull-ups and push-ups we require Dynamic Strength. It can be divided into three parts.
i. Maximum Strength: It is the ability to overcome or to act against maximum resistance.
e.g., weight lifting, throws etc.
ii. Explosive Strength: – It is combination of strength and speed. It can be defined as the ability to overcome resistance with high speed.
iii. Strength Endurance:-It is the ability to overcome resistance or to act against resistance under condition of fatigue.
(b) Static Strength: It is also called isometric strength. It is the ability of the muscles to act against resistance. This type of strength is not seen directly.
Methods of Improving Strength – Isometric, Isotonic, Isokinetic
(a) Isometric Exercises (Static Muscle Contraction): –These exercises were first introduced by Hettinger and Muller (1953). In this type of exercises, the work or activity is carried out but the work done is not visible, a group of muscles carry out tension against the other group of muscles.
Examples of exercises: – Pressing, pushing the wall, lifting heavy weight, holding the static position etc.
(b) Isotonic Exercises (Dynamic Muscle Contraction): –
This type of muscle contraction is also called isotonic or auxo-tonic muscle contraction. These were developed by De Loone (1954). In this type of muscle contraction the muscle lengthens or shortens. In isotonic exercises, the movement and activity is clearly visible. Movement can be seen directly; muscles tone up and become flexible. Length of the muscles can be increased by Isotonic exercises.
Isotonic exercises are of two types:
(a) Concentric exercise (b) Eccentric exercises.
(c) Isokinetic Exercises:
This method was first introduced by J.J.Perrine in 1968. This method involves a special type of muscle contraction called isokinetic contraction. These exercises are a combination of Isotonic and Isometric exercises. Examples of exercises: – Ice-skating, Carrying weight, Chin ups, Pushing a heavy roller and Rope climbing etc.
Endurance- Definition, Type and Methods to Develop Endurance- Continuous, Interval and Fartlek Training
Endurance: –
It is the ability of a person to withstand fatigue or the ability of the body to withstand (tolerate) the stresses of prolonged activity. Harre(1986) defines endurance as the ability to resist fatigue.
“Endurance is the ability to do sports movements, with the desired quality and speed, under conditions of fatigue.”
Types of Endurance
(A). Types of endurance according to nature of activity.
- Basic Endurance: It is also called aerobic endurance. It is the ability to perform movements in which large numbers of body muscles are involved and the activity is performed at slow pace for long duration. Such as- jogging, walking, etc
- General Endurance: It is the ability to resist fatigue satisfactorily caused by different type of activities. These activities may be aerobic or anaerobic in nature. In another words, it can be said that general endurance enables a sports person to perform different types of activities for a long duration without getting tired.
- Specific Endurance: It is the ability to resist fatigue caused by a specific or particular sports activity.
(B). Types of endurance according to the duration of activities:
- Speed Endurance: It is ability to resist fatigue in activities lasting up to 45 seconds. The event of 400m sprint is the most suitable example of speed endurance.
- Short Term Endurance: It is needed to resist fatigue in sports activities lasting from about 45 seconds to 2 minutes.
- Middle Term Endurance: It is needed for such sports activities which last from 2 minutes to 11 minutes.
- Long Term Endurance: It is needed in such sports activities which last for more that eleven minutes.
Methods of endurance development
- Continuous Methods: –
In this method an exercise is done for long time without any break or pause. Because of the long duration of work the intensity is low. Cross-country race is the best example of continuous methods.
a. Slow Continuous Method: – In this variation a sportsman exercises at a certain speed without any pause for very long durations. In this method the speed or pace of exercise is determined according to heart rate. For trained sportsman the heart rate during the exercise should be from 140-160 beats per minute. In between the duration of the activity, the volume should not be less than 30 minutes. The total duration, in case of endurance athletes can go up to 2 hours or even more. Cyclic activities like running, cycling, walking etc. are used for this method.
b. Fast Continuous Method: – In this variation the work is done at fast but unchanging pace for long durations without any break. Heart rate is normally between 160-180 beats/minute, the total volume of duration should be not less than 20 minutes for trained sports persons.
c. Variable Pace Method: – In this method the exercise is done continuously but with changing pace or speed. The heart rate normally ranges between 140-180 beats/minute. The total duration or volume ranges should be about 15 minutes to 1 hour.
(2) Fartlek Training Method: –
Fartlek is a Swedish word meaning ‘speed play’. Swedish coach Gosta Holmér developed fartlek in 1930. This is an effective method for the development of endurance. It is a variation of variable pace methods. In Fartlek the change of pace or speed is not pre-planned. It is a type of cross- country running, usually conducted over a hilly terrain. The sportsman changes the speed on his own during the activity according to the terrain, surrounding and his feelings. This method requires more self discipline in order to be effective. The heart rate should be between 140-180 beats/minute in trained persons. The volume and duration of exercises should be about 15 minutes to 1 hour.
(3) Interval Training Method
This method was first introduced by Waldemar and Gessler and again modified by Rendell. It is the most versatile method for improving endurance. In this method, the total work to be performed is divided into small periods. These periods are performed in intervals with certain speed and rest.
Incomplete recovery is given in intervals. In other words, the total work is performed in intervals. The exercise is done at relatively higher intensity with intervals of incomplete recovery. It is based on the following principle:
Work should be done with sufficient speed and duration so that the heart rate goes up to 180beats/min. After this there should be a recovery period and when the heart rate comes down to 120-130 beats/min. the work should be started again. The load of exercises can be controlled by repeatedly checking the heart rate. The effect of interval method is determined by the variables of interval method, which are the following: –
- Speed of work
- Duration of work
- Duration of recovery
- Number of repetitions.
- Nature of recovery.
Interval method is of two types:-
- Slow/Extensive interval method: In this method:
a. Volume or total distance is 6kms to 12kms
b. Distance in each interval is 300m to 800m.
c. Speed of work is 60% to 80% (of maximum speed)
d. Frequency or number of repetitions: 15 to 25
e. Duration of rest: 1 to 3 min. after each repetition.
f. Heart rate is kept around: 140 – 170 beats per min.
g. Mode of recovery: Walk or slow jogging. (active recovery)
This method is very effective for developing aerobic endurance.
- Fast/Intensive interval method. This method is very effective for developing anaerobic endurance. Load variables for this type of intensive interval method are:
a. Volume or total distance is 2kms to 5kms
b. Distance in each interval is 80m to 300m.
c. Speed of work is 80% to 100% (of maximum speed)
d. Frequency or number of repetitions: 15 to 25
e. Duration of rest: 1/2 to 2 min. after each repetition.
f. Heart rate: 170 to 200 beat per min.
g. Mode of recovery: Walk or slow jogging. (active recovery)
Speed – Definition, Types and Methods to develop Speed – Acceleration Run and Pace Run Speed is the ability to move from one place to another in the shortest possible time with the greatest possible velocity.
Barrow and McGee, “It is the capacity of an individual to perform successive movement of the same pattern at a fast rate.”
Types of Speed: From general point of view we can have five types of speed abilities. These are:
- Reaction Ability: – It is an ability to react effectively and quickly to a signal. It can be classified into:
a. Simple Reaction Ability: It is the ability to react quickly in already determined manner to a known signal. E.g. the reaction of a racer in the start of sprint races is already known to the racer.
b. Complex Reaction Ability: It is the ability to react quickly and accurately to undermined or unexpected signals. E.g. facing a ball in cricket by a batsman. - Movement Speed: – It is the ability to do a single movement in minimum time.
- Acceleration Ability: – It is the ability to achieve high speed from a stationary position or from a slow moving position.
- Loco-motor Ability: – It is the ability to maintain maximum speed for maximum possible duration or distance. This ability is very significant in sports events such as 100m, 200m, and 400m races.
- Speed Endurance: – It is the ability to do sports movements with high speed under conditions of fatigue. It is a combination of speed and endurance ability.
Methods to Develop Speed
(1) Acceleration Run: – It is usually adopted to develop speed, especially in attaining maximum speed from stationary position. For improving acceleration ability the following load parameters are suggested:-
Intensity : Maximum or near maximum.
Duration : The duration of the sprint should be from 4-6 sec.
Distance : In view of the duration the distance will differ from activity to activity. It will also depend on the nature of sport.
Repetitions : According to the training state, these should be arranged in series of 3-4 repetitions. The sprints should be stopped when the time of sprints starts decreasing.
Recovery : Full recovery in between the series. Duration of recovery will depend on the duration or distance of sprints
In this method, a runner accelerates to his top speed as fast as possible. After attaining his top speed he gradually slows. He runs 20-30 meters distance to reach top speed. This is repeated 10 to15 times. This acceleration run starts from standing or crouch position. Care should be taken that first few strides are shorter (but very faster) and afterwards long-distance strides. Recovery time is ½ – 2 minutes.
(2) Pace Running: –
Pace race means to keep pace with or to go with uniform speed, means the whole distance at a constant or steady rate. In pace races the runner or athlete does not run all out from the very first stride. These races are generally 800 meters and above. The following steps are recommended.
- Running at maximum steady pace or speed for a distance of 10% to 20% more than the racing distance of an athlete.
- Repetitions run at below maximum or near maximum speed with long recovery periods.
- Varied speed runs of 50M normal run and 50 M acceleration.
Flexibility – Definition, Types and Methods to Improve Flexibility
Flexibility
Flexibility is the ability of joints to move in maximum range. In other words, flexibility it is the ability to execute movements with greater amplitude or range.
Types of Flexibility:
a. Passive Flexibility: The ability to do movements with greater distance with external help is called passive flexibility, e.g., stretching exercises with the help of a partner.
b. Active Flexibility: It is the ability to do movements for a longer distance without external help, e.g., to do a stretch without the help of a partner. It can be divided into two parts:
i. Static Flexibility: It is usually required by a sportsperson when he remains in static position, e.g., in diving, sitting, lying and starting position in various sports.
ii. Dynamic Flexibility: Dynamic flexibility is needed for doing movements with greater distance when an individual is in motion.
Method to Improve Flexibility:
- Ballistic Method: In this method the stretch movement is performed in a rhythm as in a swinging movement. This rhythm may be counts when at each count the related joint is stretched with a swing. The joint is stretched to its maximum limit at each count and then flexed. To avoid over-stretching or injury warming-up is essential before this stretching.
- Slow Stretch and Hold Method: In this method the joint is slowly stretched to the maximum limit and is held there for a few seconds before returning to the original position. For best effect the joint must be held in a state of maximum stretch for 5-8 seconds. To begin with the joint should be stretched and then brought back to original position without any phase of holding.
- Static Stretching Method: It involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is held depends on one’s purpose. If it is a part of cool down, then the stretch should be held for 10 seconds. If it is to improve the range of flexibility then hold it for 30 seconds. In static stretching, it is advised to move further into the stretch position as the stretch sensation comes to lower position.
- Dynamic Stretching Method: It consists of controlled leg and arm swings that take you gently to the limit of your range of motion. Start with the movement at half speed for a couple of repetitions and then gradually work up to full speed.
Coordinative Abilities – Definition and Types
Coordinative Abilities are those abilities of an individual which enable the individual to do various related activities properly as well as efficiently.
According to Zimmermen et al, “Coordinative abilities are understood as relatively stabilized and generalized patterns of motor control and regulation processes. These enable the sportsman to do a group of movements with better quality and effect.”
Types of Coordinative Abilities:
- Orientation Ability: It is the ability to determine the position of the body and its parts in time and space in relation to gravity, moving objects like ball, opponent, partner and playing field etc.
- Coupling Ability: It is the ability to combine the movements of different body parts for performing perfect sports movements.
- Reaction Ability: It is the ability to react immediately or quickly and effectively to a signal. It is of two types:
i. Simple Reaction Ability: It is the ability to react immediately or quickly in already determined manner to a well known signal.
ii. Complex Reaction Ability: It is ability to react immediately or quickly and accurately to undermined or unexpected signals. - Balance Ability: It is the ability to maintain balance during the complete body movements and to regain balance quickly after the balance disturbing movements.
- Rhythm Ability: It is the ability to observe or perceive the rhythm of a movement and to do the movement with the required rhythm.
- Adaptation Ability: It is the ability to adjust or change the movement effectively on the basis of changes or anticipated changes in the situation. The change in situation can be expected one or can be sudden or unexpected one.
- Differentiation Ability: It is the ability to achieve a high degree of accuracy and economy of separate body movements and movement phases in a motor action
