Physical Education Class 12 Notes (2023-24)

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Chapter: 10 Training in Sports
Concept of Talent Identification, Talent Development in
Sports:
Talent Identification is to ensure that the appropriate players are being
selected. This requires a better understanding of player identification and the
adoption of a suitable selection policy.

Talent identification is the process of recognizing current players that have

the potential to excel. It involves an attempt to predict the future capacity of
performance of an individual.

It is important that the talent identification program has a clear focus that
places the emphasis on identifying players with long-term potential rather than
current, tournament-winning ability.

Sports Training Cycle:

The sports training cycle also known as Periodized Training works on the
concept of overload and adaptation; by stressing the body over time, allowing it to
recover, and then stressing it again, athletes can gradually build fitness.

Macro Cycle: A macrocycle refers to your season as a whole. It is the longest

cycle which incorporates all 52 weeks (3 to 12 months) of the annual plan and also
includes all four stages of a Periodized training program.

Meso Cycle: The duration of this training cycle is 3 to 6 weeks and is thus termed
a cycle of medium duration.

Micro Cycle: The duration of this cycle is 3 to 10 days and is thus considered the
shortest cycle of training.

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Types and Methods to Develop Strength, Endurance, Speed,
Flexibility, and Coordinative Ability:
Training in sports is very important to improve the performance of a player.
Training should be specific, systematic, and scientifically based. Each activity
required specific types of physical fitness components and training methods are
required to develop that component.

1) Strength: Strength is the ability of a muscle to overcome resistance. It is the

total amount of force a muscle can exert. Different sports require different
levels and types of strength, which can be improved through specific training.

Types of Strength

Static Strength: It is the ability to act against resistance from one position without
any movement, e.g. arm wrestling, power lifting, or wall pushing. It is also known
as isometric Strength.

Dynamic Strength: It is the ability to act against resistance with movement.

Movements are visible when someone is doing dynamic strength training. It is
divided into three parts.

a) Maximum Strength: It is the ability to act against maximum resistance. It is

required in weightlifting, throwing, wrestling, etc.
b) Explosive Strength: It is the ability to overcome resistance with high speed. It
is the ability to forceful movement at the quickest possible time. It is generally
required in jumping activities. This Strength can be measured by Dynamometer.
c) Strength Endurance: It is the ability to overcome resistance for a longer
period under conditions of fatigue. This quality enables a person to sustain his
working muscle group for an extended period.

Methods to Improve Strength

Isotonic Exercises

While doing exercises tension creates in working muscles and there is a

change in length. Muscles get shortened and lengthened. Isotonic exercises tone up

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the muscle. Muscles become flexible. Activities like jumping, running, and Weight
lifting are some examples of isotonic exercises.

Isometric Exercises

In these Strength training exercises, the length of muscles remains the same
during workouts. These exercises have no external movement but the tension
created inside the muscle. Examples of these exercises are pushing the wall, lifting
heavy weights, pulling the rope in a tug of war, arm wrestling, etc.

Isokinetic Exercises

In these exercises, there is a movement with continuous tension in both the

flexor and extensor muscles. In this muscles contract throughout the range of
movement at a constant speed. According to individual capacity, the speed of
contraction can be adjusted in these exercises. Some examples are Swimming,
Uphill Cycling, etc.

2) Endurance:

Endurance is the ability to sustain or continue the activity. In other words, it is

the ability to resist fatigue for a longer period. Endurance is required for almost all
major sports. It is one of the important components for middle and long-distance
races, football, hockey, basketball, handball, etc.

Types of Endurance

a) Speed Endurance: This is the type of endurance in which the activity is done
with high speed and intensity. This endurance is for a shorter duration (from 30
to 60 sec) with 80℅ to 90℅ of top speed ability. This type of Endurance is
required in medium-distance races, swimming, basketball, tennis, badminton,
etc.
b) Strength Endurance: This type of activity is done powerfully and forcefully
for a shorter duration. This duration is from 2 to 3 minutes. It is required in
wrestling, boxing, Judo, etc.
c) Long term Endurance: This type of Endurance is required when the activity is
done for a longer duration. It is required for long-distance running, cycling,
cross country, marathon, football, etc.

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Methods to Improve Endurance

a) Continuous Training Method: It is one of the best methods for improving

endurance. In this method, Athletes perform running for long periods without
taking rest in between. In this method, speed remains slow because the exercise
is done for a longer period. This method develops a very high level of
Endurance.
b) Interval Training Method: In this method, the principle of effort and
incomplete recovery is followed. It is special endurance training that involves
high-intensity workouts followed by incomplete rest. In this training method,
the total workout is done in small parts, where incomplete rest is given between
each workout.
c) Fartlek Training Method: Fartlek means speed play. It is a combination of
continuous and interval training methods. In this method, speed is not pre-
planned. He/she can change speed according to the surroundings (hills, rivers,
forests, muddy roads, etc).

3) Speed:

Speed is the ability to perform the movement at a faster rate. Speed depends on
heredity but can be developed through proper training. It is the capacity of moving
a body with the greatest possible velocity.

Types of Speed

a) Reaction Time: It is the time taken by the body to respond immediately after
the stimulus. It is the first reaction to bring our body into action.
b) Acceleration Ability: It is the time taken by the body to reach maximum speed.
This ability depends upon explosive strength, technique, and flexibility.
c) Speed of Movement: It is the time taken by the body to perform complete
action.
d) Locomotor ability: It is the ability to maintain maximum speed for maximum
distance.
e) Speed endurance: It is the ability to perform movements with high speed under
conditions of fatigue.

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Methods to Improve Speed

a) Acceleration Run: In this method, Athletes try to attain top speed as fast as
possible. They run for 20 – 30 meter distances with maximum speed. This is
repeated 5 to 10 times with a sufficient rest period. The first few strides should
be shorter and the frequencies of steps are very fast.
b) Pace Run Training Method: Pace races mean running the whole distance of a
race at a constant speed. For 800m training, athletes can run a distance of 300m
or 20℅ of racing distance at full speed.

4) Flexibility:

Flexibility is when the joints can move to their maximum range. It is the ability
to execute movement with greater range.

Types of Flexibility

a) Passive Flexibility: Joints can move in maximum range with external help, e.g.
stretching with a partner.
b) Active Flexibility: It is performed without external help

Active flexibility is further divided into two parts:

Static Flexibility: It is the flexibility performed from a stationary position. e.g.

Chakrasana, toe touching.

Dynamic Flexibility: It is the flexibility performed while in motion. This is

required for gymnastics, diving, etc.

Methods to Improve Flexibility

a) Ballistic Method: In this method, individuals perform various stretching

exercises while in motion. In this stretching the muscle with the help of
swinging the limbs.
b) Static Stretching Method: In this method, various slow stretching exercises
are done from a stationary position and hold the final position for some time.

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c) Passive Flexibility Method: In this method, flexibility exercises are done with
external help. Such as partner help, stretch ropes, bid role ball, bar stand, etc.
d) Proprioceptive Neuromuscular Facilitation Techniques (PNF): This
technique is used by advanced athletes for gaining flexibility. Here you move
into a stretch position then your partner holds the limb in this position.

5) Coordinative Ability:

Coordinative Ability is the ability of the body to perform the movement with
perfection and efficiency. It is the ability to execute a sequence of movements
smoothly and accurately.

Coordination is required for qualitative movement. It is the proper combination

of strength, speed, endurance, and flexibility during movement.

Types of Coordination

a) Adaptive Ability: Ability to adjust the movement effectively based on changes.

b) Balance Ability: Ability to protect the body in a stable position
c) Rhythm Ability: The ability to observe the rhythm of a movement and to
regain balance quickly.
d) Reaction Ability: Ability to react immediately and quickly to a signal.
e) Coupling Ability: Ability to combine the movements of different body parts
for performing a perfect sports movement.

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