UNI

T10
TRAI
NINGI
NSPORTS
TABLEOFCONTENTS:

 Tr
aini
ngI
nSpor
ts

 ConceptofTal
entI
dent
if
icat
ion,
Tal
entDev
elopmenti
nSpor
ts

 Spor
tsTr
aini
ngCy
cle

 Macr
ocy
cle

 Mesocy
cle

 Mi
crocy
cle

 Ty
pesAndMet
hodsToDev
elopSt
rengt
h,Endur
ance,
AndSpeed

 St
rengt
h

 Endur
ance

 Speed

 Ty
pesAndMet
hodsToDev
elopFl
exi
bil
i
tyAndCoor
dinat
ion

 Fl
exi
bil
i
ty

 Coor
dinat
iveAbi
l
ity

 Ci
rcui
tTr
aini
ng-
Int
roduct
ionandi
tsI
mpor
tance

 I
mpor
tanceofCi
rcui
tTr
aini
ng

 Fr
equent
lyAskedQuest
ions

CONCEPTOFTALENTI
DENTI
FICATI
ON,
TALENTDEVELOPMENTI
NSPORTS

Tal
entIdent
if
icat
ioni
stoensuret
hattheappr
opri
ateplay
ersar
ebeingsel
ected.
Sel
ecti
onmustbedonefairl
yandequi
tabl
y.Thi
srequi
resabett
erunder
standingof
pl
ayeri
denti
fi
cati
onandtheadopt
ionofasuit
abl
eselecti
onpol
icy
.

Sel
ector
sneedtoensurethatt
heyareassessi
ngt
hecor
rectqual
i
tiesandat
tri
but
es
andtoensur
econsi
stencyinsel
ect
ion.
Tal
entidenti
fi
cati
onistheprocessofrecogni
zi
ngcurr
entplay
erst
hathavet
he
potent
ialt
oexcel.I
tinv
olvesanattempttopredi
ctt
hefutur
ecapaci
tyofper
for
mance
ofanindi
vidual
.

Tal
entident
if
icat
ionisbasedonanumberofareas,t
hesebeingphy si
calat
tri
but
es,
physi
ologi
calski
l
ls,t
echnical
ski
l
ls,
psy
chologi
calski
ll
s,cognit
iveskil
l
s,andsoci
al
ski
l
ls

Iti
simpor
tantthatthetalentident
if
icat
ionprogram hasaclearf
ocusthatpl
acest
he
emphasi
soni denti
fyi
ngpl ayerswit
hlong-t
erm potenti
alr
athert
hancurr
ent,
tour
nament-
winningabili
ty.

SPORTSTRAI
NINGCYCLE

Thesportst
rai
ningcycl
ealsoknownasPeriodi
zedTraini
ngwor
ksontheconceptof
overl
oadandadaptat
ion;bystr
essi
ngthebodyovert
ime, al
l
owi
ngi
ttorecov
er,and
thenstr
essi
ngitagai
n,athl
etescangr
adual
lybui
ldfi
tness.

Bystr
uct
uri
ngy ourseasonwit
ht hesecycl
esinmind,youcanensur
ethaty
ou’
re
bui
l
dingandrecoveri
ngadequatelyforopt
imaladapt
ati
on.

Peri
odi
zati
oni
stheprocessofdi
vi
dinganannualtr
aini
ngplani
ntospeci
ficti
mebl ocks,
whereeachbl
ockhasaparti
cul
argoalandpr
ovidesyourbodywit
hdiff
erenttypesof
st
ress.

Thisall
owsyoutocreatesomehardtr
aini
ngperi
odsandsomeeasierperi
odsto
faci
li
tat
erecov
ery.I
talsohelpsy
outodevelopdi
ff
erentphy
siol
ogi
calabi
l
iti
esduri
ng
vari
ousphasesoftr
aining.

Duri
ngbasetr
aini
ng,
youf
ocusont
hedev
elopmentofaer
obi
candmuscul
ar
endur
ance.

Duri
ngtheint
ensi
typhase,
thi
sfocusswi
tchest
olact
atet
hreshol
dandaer
obi
c
capaci
ty(
i.
e.,
VO2max)

Asy ouent
ert
hecompeti
ti
onphase,gr
eat
eremphasi
sispl
acedonboost
inganaer
obi
c
capacit
yandneur
omuscul
arpower
.

Mostsigni
fi
cantl
y,per
iodi
zati
onisthebestwayt
opromotethetrai
ningeff
ect,
which
consist
sofchangesinyourcardi
opul
monaryandmuscul
oskelet
alsystemsthatr
esul
t
i
ngr eat
erspeedandendurance.
Todevelopanef f
ect
ivetr
aini
ngprogr
am, i
tisimport
anttounderst
andthef
oundati
on
ofper
iodizat
ion.Thi
sfoundat
ionconsi
stsofthreecycl
es:macrocy
cles,
mesocycl
es,
andmicrocycles.

MACROCYCLE

Amacr ocycl
er efer
stoyourseasonasawhole.Iti
sthelongestcycl
ewhich
i
ncorporat
esal l52weeksoftheannualpl
anandalsoincludesal
lfourst
agesofa
per
iodi
zedt r
ainingprogr
am (e.
g.,
endur
ance,
intensi
ty,
compet i
ti
on,andrecov
ery
).

Macr
ocy
clecoul
dbedi
spl
ayedas4per
iods;

Pr
epar
ati
on,
Pre-
compet
it
ion(
opt
ional
),Compet
it
ion,
andTr
ansi
ti
on.

Theprepar ati
onphaseisfurt
herbrokenupintogener
alandspeci fi
cpreparat
ion.
Generalpreparat
ionbuil
dsanaerobicbaseforanenduranceathlete.Speci
fi
c
prepar
ationwouldbet oworkonthepr operf
ormtobemor eef
ficientandtowor kmor
e
onthefinal f
ormatofthesport

Thecompeti
ti
vephasecanbesev
eral
compet
it
ions,
whi
chl
eadt
othemai
n
compet
it
ion.

Transit
ionphaseIti
simport
antforpsychol
ogi
cal
reasons,
ayeardedi
cat
ingt
ime
towardstrai
ningmeanssometimeof f

I
tprovi
desabir
d’s-ey
eviewofyourt
rai
ningregi
menandall
owsyoutofaci
li
tat
elong-
r
angeplanni
ng,e.g.i
fyouwanttopr
epareforanat
ional
champi
onshipeventoneyear
f
rom now.

Youcanmarkthatdateonyourcal
endarandwor
ktocreat
eaprogr
am t
hatal
lowsy
ou
tocometoyourpeakatthatt
ime.Youcanmakechangestoy
ourmacr
ocycl
e
thr
oughoutt
heyearbecauseofi
tslengt
h.

MESOCYCLE

Amesocycl
eref
erst
oapar
ti
cul
art
rai
ningbl
ockwi
thi
nthatseason;
e.g.t
heendur
ance
phase.

Themesocy cl
erepresentsaspeci
fi
cblockoft
rai
ningt
hatisdesi
gnedtoaccompl
i
sha
part
icul
argoal
.Thismesocy cl
emayincludet
hreeweeksofthr
eshol
dinter
val
s
fol
l
owedbyaweekofr ecov
ery.
Twov erycommonmesocy cl
esconsi stof21and28-dayt r
ainingblocks.Forexample,
a25- y
ear -
oldex periencedcompet i
tormi ghtusea23/5trai
ningpat tern(
i.
e.,a28-day
mesocy cle).Thisconsi st
sof23day sofr el
ati
vel
yhardworkf oll
owedby5day sof
recovery.Conv ersely,ol
derorlessexperiencedathl
etesmayoptf ora16/5traini
ng
patter
n( i
.e.
, a21- daymesocy cl
e)thatincludes16day sofhardtrainingf
oll
owedby5
daysofr ecov ery.

MI
CROCYCLE

Ami
crocy
cler
efer
stot
hesmal
l
estuni
tusual
l
yaweekoft
rai
ning.

Iti
stheshort
esttr
ainingcycl
e,t
ypi
call
ylast
ingaweekwit
hthegoal
offaci
li
tat
inga
focusedbl
ockoftrai
ning.I
tconsi
stsofveryhar
dworkout
sfort
woorthree
consecut
iveday
sfollowedbyanequal amountofr
ecover
y.

Herethegoal i
stoimprov ekeyphysi
ologicalabi
l
iti
essuchaslactatethreshol
d( t
he
hi
ghestintensi
tyafitcy
clistcanmaintai
nf or60minutes)andaer
obi ccapacit
y(the
maximum amountofoxy genthebodycanconsumedur inghi
gh-i
ntensit
yex er
cise).
Thr
eeorf ourmicrocycl
esar eti
edtogethertofor
m amesocy cl
e.

Youcangetthemostoutofy ourt
rai
ningbyhav i
ngagoodunderstandingofeachof
thethr
eecycl
esofperi
odizat
ionandthenusingthesecycl
estocreateaplanthat
all
owsy out
opeakforyourmostimpor t
anteventst
hroughoutt
hey ear
.

TYPESANDMETHODSTODEVELOPSTRENGTH,
ENDURANCE,
ANDSPEED

Trai
ningi
nspor
tsi
sveryimport
anttoi
mprovetheper
for
manceofapl
ayer
.Tr
aini
ng
shoul
dbespeci
fi
c,sy
stemati
c,andsci
ent
if
ical
l
ybased.

Eachacti
vi
tyr
equi
resspeci
fi
ctypesofphy
sicalf
itnesscomponent
sandt
rai
ning
methodsarer
equi
redtodevel
opthatcomponents.

STRENGTH

Str
engt
hist
heabil
it
yofamuscl
etoov
ercomer
esi
stance.I
tist
het
otal
amountof
for
ceamusclecanexer
t.

Di
ffer
entspor
tsrequi
rediff
erentl
evel
sandt
ypesofstr
ength,
whichcanbei
mpr
oved
t
hroughspeci
fi
ctrai
ning.St
rengthcanbemeasur
edinpoundsorDynes.

TYPESOFSTRENGTH
St
ati
cSt
rengt
h

Iti
stheabi
li
tyt
oactagainstr
esi
stancef
rom oneposi
ti
onwi
thoutanymovement,e.
g.
arm wr
estl
i
ng,power
li
ft
ing,orwal
lpushi
ng.I
tisal
soknownasisometr
icSt
rengt
h.

Dy
nami
cSt
rengt
h

Iti
stheabi
li
tyt
oactagai
nstr
esist
ancewithmov ement.Movement
sarevi
sibl
ewhen
someoneisdoi
ngdynamicst
rengt
htrai
ning.I
tisdiv
idedint
othr
eepar
ts.

 Maxi
mum St
rength:Iti
stheabil
i
tytoactagainstmaxi
mum r
esi
stance.I
tis
r
equi
redi
nweight
lif
ti
ng,thr
owing,wrest
li
ng,etc.

 ExplosiveStr
ength:I
tistheabil
it
ytoover
comeresist
ancewit
hhighspeed.I
tis
theabili
tytofor
ceful
mov ementatthequi
ckestpossi
blet
ime.I
tisgener
all
y
requir
edinjumpingactiv
iti
es.Thi
sStr
engthcanbemeasuredbyDynamomet er
.

 Str
engthEndurance:
Iti
stheabil
it
ytoover
comeresi
stancef
oralongerper
iod
undercondi
ti
onsoffati
gue.Thi
squal
it
yenabl
esapersontosust
ainhisworki
ng
musclegroupforanext
endedperi
od.

METHODSTOI
MPROVESTRENGTH

I
sot
oni
cExer
cises

Whil
edoingexer
cisest
ensioncr
eat
esinwor ki
ngmuscl
esandt
her
eisachangei
n
l
ength.Muscl
esgetshort
enedandl
engthened.

I
sotoni
cexerci
sestoneupthemuscl
es.Muscl
esbecomef l
exible.Acti
vi
tieslike
Jumping,
runni
ng,andWeightl
i
fti
ngar
esomeexampl esofisotonicexercises.

I
sot
oni
cExer
cisesar
eoft
wot
ypes:

 Concentr
ic:I
tist
heupwardmovementofact
ioni
nwhi
chf
lexormuscl
esshor
ten
andextensormuscl
elengt
hensi
nsi
ze.

 Encentr
ic:
Iti
sthedownwardmov ementofacti
oni
nwhi
chf
lexormuscl
es
l
engthenandextensormuscl
esshort
eninlengt
h.

I
somet
ri
cExer
cises

I
ntheseStrengt
htrai
ningexer
cises;
thel
engt
hofmuscl
esremai
nsthesamedur
ing
wor
kouts.Theseexerci
seshavenoexter
nalmov
ementbutthet
ensi
oncreat
edi
nsi
de
t
hemuscle.
I
ntheseexer
cises,t
heflexorandex t
ensormusclesfeeltremendouspressur
ebutt
her
e
i
snomov ement.Examplesoft heseexer
cisesarepushingthewall,
li
ft
ingheavy
wei
ghts,
pull
i
ngt heropeinat ugofwar,arm wrest
li
ng,etc.

I
soki
net
icExer
cises

Intheseexerci
ses,t
herei
samovementwithcont
inuoustensioni
nbot
ht hef
lexorand
ext
ensormuscl es.I
nthi
smuscl
escont
ractthr
oughouttherangeofmovementata
constantspeed.

Bothf
lexorandextensormuscl
escont
ractsi
mul
taneousl
y,asar
esul
t,bot
hdev
elop,
thusi
ttakeslesst
imet obui
l
dmuscle.

Accordi
ngtoindi
vidual
capacit
y,thespeedofcontract
ioncanbeadjustedint
hese
exer
cises.Wit
hthehelpoftheseexerci
ses,
explosiveStr
engthandstrengt
hendur
ance
canbeimpr ov
ed.Someexampl esareSwimming, Uphi
llCycl
i
ng,etc.

ENDURANCE

Enduranceistheabil
i
tytosustai
norconti
nuet
heact
ivi
ty.I
not
herwor
ds,
iti
sthe
abi
li
tytoresistf
ati
gueforalongerper
iod.

Endurancei
srequi
redforal
mostallmaj
orsports.Iti
soneofthei
mportant
componentsformiddl
eandlong-
dist
anceraces,foot
bal
l,
hockey,
basketbal
l
,handbal
l
,
etc.

TYPESOFENDURANCE

Muscul
arEndur
ance/
Shor
t-
Ter
m Endur
ance

SpeedEndur
ance

Thisi
sthetypeofenduranceinwhichtheact
ivi
tyi
sdonewi
thhi
ghspeedandi
ntensi
ty.
Thisendur
anceisforashorterdur
ati
on(from 30t
o60sec)wi
th80℅to90℅oftop
speedabil
i
ty.

ThistypeofEndur
ancei
srequi
redi
nmedi
um-
dist
ancer
aces,
swi
mmi
ng,
basket
bal
l
,
tenni
s,badmint
on,et
c.

St
rengt
hEndur
ance

Thi
stypeofact
ivi
tyi
sdonepowerful
lyandf
orceful
lyforashort
erdurat
ion.Thi
s
dur
ati
onisfr
om 2to3minutes.St
rengt
henduranceisgeneral
l
yperformedinthe
absenceofoxy
gen.I
tisr
equi
redi
nwr
est
li
ng,
boxi
ng,
Judo,
etc.

Longt
erm Endur
ance

ThistypeofEndur
anceisr
equiredwhent heacti
vi
tyi
sdoneforal
ongerdur
ati
onand
theint
ensit
yorspeedissl
ow.Itdelay
sf at
igue,
iti
srequi
redf
orl
ong-
dist
ancerunni
ng,
cycl
ing,cr
osscountr
y,marat
hon,footbal
l,et
c.

METHODSTOI
MPROVEENDURANCE

Cont
inuousTr
aini
ngMet
hod

I
tisoneofthebestmet
hodsfori
mprovi
ngendur
ance.I
nthi
smet hod,
Athl
etes
per
for
mr unni
ngforl
ongper
iodswit
houttaki
ngr
esti
nbetween.

I
nthismet
hod,speedr
emai
nssl
owbecausetheexer
cisei
sdonef
oral
ongerper
iod.
Thi
smethoddevel
opsaver
yhi
ghlev
elofEndur
ance.

Thi
smet
hodhast
hreet
ypes:

Sl
owConti
nuousTr ai
ningMet
hod:Thi
smet hodisusedbyl
ong-
dist
ancer
unner
s.
Dur
ati
onofworkoutis1–2hours,di
stancecoveredi
s10–20km

FastConti
nuousTrai
ningMet
hod:Thismethodisusedbymiddl
e-di
stancer
unner
s.
Durat
ionofworkouti
s15–40mi nut
es,di
stancecover
edis5–10km

Variabl
eConti
nuousTraini
ngMethod:
Thismethodi
sacombinat
ionoffastandslow-
pacedconti
nuousmethods.Her
etheworkouti
sdonewi
thavari
ablespeedof40-100
percentoft
hebestcapacit
y.

Adv
ant
agesofCont
inuousTr
aini
ngMet
hod

 I
ncr
easesgl
ycogeni
nmuscl
e

 I
ncr
easest
henumberandsi
zeofmi
tochondr
ia

 I
ncr
easesef
fi
ciencyofhear
tandl
ungs

 I
mpr
oveswi
l
lpowerandconf
idence

I
nter
valTr
aini
ngMet
hod

Inthi
smet hod,thepri
nci
pleofef
for
tandi ncompl
eterecoveryi
sfol
lowed.I
tisspeci
al
endurancetrai
ningthati
nvol
veshi
gh-i
ntensit
yworkoutsfol
lowedbyincompl
eterest
.
Thismet
hodisthebestmethodforendur
ancedev
elopment.TheInt
erv
altr
aini
ng
methodi
sbaseduponscienti
fi
cpri
ncipl
eswheret
heloadiscontr
oll
edthr
oughv ar
ious
fact
orst
oprovi
deincompl
eterecover
y.

 Vol
umeort
otal
dist
ance

 I
ntensi
tyorspeedofwor
k

 Dur
ati
onofwor
kout

 Numberofr
epet
it
ion

 Dur
ati
onofr
est

 Modeofr
ecov
ery

I
nthi
str
aini
ngmethod,t
hetotalwor
kouti
sdonei
nsmal
lpar
ts,
wher
eincompl
eter
est
i
sgiv
enbetweeneachworkout.

Wor
kout–Rest–Wor
kout–Rest
…

Thel
oadcanbei
ncr
easedbyi
ncr
easi
ngt
hewor
koutorbyr
educi
ngt
her
ecov
ery

FARTLEKTRAI
NINGMETHOD

Far
tl
ekmeansspeedplay
.Iti
sacombinat
ionofconti
nuousandi
nter
val
trai
ning
methods.I
nthi
smethod,
anAthl
eteusesanatur
alenvi
ronmentf
oraworkout
.

Inthismethod,speedisnotpre-pl
anned.He/shecanchangespeedaccor
dingtothe
surroundi
ngs(hil
ls,
riv
ers,
f or
ests,muddyroads,et
c).Athl
etesar
emadefreetochoose
thei
rpath.Hemayt akear estinbetween,
andr unfastorsl
ow.

Theonlyt
hingt
okeepi
nmi
ndi
sthatheneedst
oreacht
hef
ini
shi
ngpoi
ntatt
he
desi
redti
me.

Adv
ant
agesoft
heFar
tl
ekTr
aini
ngMet
hod

 I
tcanbepr
act
icedi
ntheof
f-
seasonper
iod

 I
tdev
elopscr
eat
ivi
tyandgi
vesadv
ent
ure

 Nat
ural
mot
ivat
ioni
sther
ewi
thnobor
edom

 Thear
tofsel
f-
lear
ningi
sexper
ienced
 SPEED
Speedistheabil
i
tyt
operfor
mthemov ementatafasterr
ate.Speeddependson
heredi
tybutcanbedev
elopedt
hroughpropert
rai
ning.

I
tist
hecapaci
tyt
omov
eabodywi
tht
hegr
eat
estpossi
blev
eloci
ty.

TYPESOFSPEED
React
ionTime:Iti
sthetimetakenbythebodyt
orespondimmedi
atel
yaf
tert
he
st
imulus.I
tist
hefir
streact
iontobri
ngourbodyi
ntoacti
on.

Acceler
ati
onAbil
it
y:I
tist
heti
met akenbythebodytoreachmaximum speed.Thi
s
abi
li
tydependsuponexpl
osi
vest
rength,t
echni
que,andfl
exibi
l
ity
.

SpeedofMov
ement
:Iti
sthet
imet
akenbyt
hebodyt
oper
for
m acompl
eteact
ion.

Locomot
orabi
li
ty:
Iti
stheabi
l
ityt
omai
ntai
nmaxi
mum speedf
ormaxi
mum di
stance.

Speedendur
ance:Iti
stheabi
l
ityt
oper
for
m mov
ement
swi
thhi
ghspeedunder
condi
ti
onsoffat
igue.

METHODSTOI
MPROVESPEED
Accel
erat
ionRun

I
nthi
smet hod,Athl
etestr
ytoat
tai
ntopspeedasf
astaspossi
ble.Theyr
unf
or20–
30meterdist
anceswi t
hmaximum speed.

Thi
sisr
epeat
ed5t
o10t
imeswi
thasuf
fi
ci
entr
estper
iod.

Thef
ir
stf
ewst
ri
desshoul
dbeshor
terandt
hef
requenci
esofst
epsar
ever
yfast
.

PaceRunTr
aini
ngMet
hod

Paceracesmeanrunningt
hewholedi
stanceofaraceataconstantspeed.For800m
tr
aini
ng,at
hlet
escanrunadist
anceof300m or20℅ofraci
ngdistanceatful
lspeed.

TYPESANDMETHODSTODEVELOPFLEXI
BILI
TYAND
COORDI
NATION
 FLEXI
BILI
TY
Flexi
bil
i
tyi
swhenthej
oint
scanmovet
othei
rmaxi
mum r
ange.I
tist
heabi
l
ityt
o
executemovementwi
thgr
eat
err
ange.

I
tisaff
ectedbymuscl
elength,
adj
oinl
i
gament
sandtendons.Fl
exi
bil
i
tyhel
psin
pr
eventi
nginj
uri
es,
Improvi
ngPost
ure,
maki
ngthej
ointheal
thy,
andImprov
ingbal
ance.

TYPESOFFLEXI
BILI
TY
PassiveFl
exi
bil
it
y:Joint
scanmov
einmaxi
mum r
angewi
thext
ernal
hel
p,e.
g.
st
retchi
ngwit
hapar tner
.

Act
iveFlexibi
li
ty:
Itisper
for
medwithoutext
ernal
hel
p
Act
ivefl
exibil
i
tyisfurt
herdi
vi
dedi
ntotwoparts:

Stat
icFlexi
bil
it
y:I
tisthefl
exi
bil
i
typer
for
medf
rom ast
ati
onar
yposi
ti
on.e.
g.
Chakrasana,t
oe-t
ouching

Dynami
cFlexi
bil
ity
:Itisthef
lexi
bil
i
typer
for
medwhi
l
einmot
ion.Thi
sisr
equi
redf
or
gy
mnasti
cs,di
ving,etc.

METHODSTOI
MPROVEFLEXI
BILI
TY

 Bal
li
sti
cMethod:I
nthi
smethod,i
ndiv
idual
sper
for
mv ari
ousst
retchi
ngexer
cises
whi
leinmot
ion.I
nthi
sstr
etchi
ngthemusclewi
ththehel
pofswingingt
heli
mbs.

 Stat
icStr
etchi
ngMet hod:Inthi
smethod,v
ari
ousslowstr
etchi
ngexer
cisesar
e
donefrom astat
ionaryposit
ionandhol
dthefi
nal
posit
ionforsometi
me.

 Passi
veFlexi
bil
it
yMethod:I
nthismethod,f
lexi
bil
i
tyexer
cisesaredonewit
h
ext
ernal
help.Suchaspar
tnerhel
p,st
retchr
opes,bidr
oleball
,barst
and,et
c.

 Propri
ocept
iveNeuromuscularFacili
tati
onTechniques(PNF):Thi
stechni
quei
s
usedbyadvancedathlet
estogainflexibi
li
ty.Her
eyoumov eintoastr
etch
posit
ionandthenyourpart
nerholdsthelimbi nt
hisposi
ti
on.

COORDI
NATI
VEABI
LITY
Coor
dinat
iveAbil
it
yistheabil
i
tyofthebodyt
operfor
mthemovementwi
thperf
ecti
on
andef
fici
ency.I
tistheabi
li
tytoexecut
easequenceofmov
ementssmoot
hlyand
accur
atel
y.

Coordi
nat
ionisr
equi
redf orqual
i
tati
vemovement
.Iti
sthepropercombi
nat
ionof
st
rengt
h,speed,
endurance,andfl
exi
bil
i
tydur
ingmovement.

TYPESOFCOORDI
NATI
ON
Adapt
iveAbi
li
ty:
Abi
l
ityt
oadj
ustt
hemov
ementef
fect
ivel
ybasedonchanges.

Bal
anceAbi
li
ty:
Abi
l
ityt
opr
otectt
hebodyi
nast
abl
eposi
ti
on

Rhyt
hm Abi
li
ty:
Theabi
l
ityt
oobser
vet
her
hyt
hm ofamov
ementandt
oregai
nbal
ance
qui
ckl
y.

React
ionAbi
li
ty:
Abi
l
ityt
oreacti
mmedi
atel
yandqui
ckl
ytoasi
gnal
.

Coupl
ingAbi
li
ty:
Abili
tytocombi
nethemov
ement
sofdi
ff
erentbodypar
tsf
or
per
for
mingaperfectsport
smovement.

CI
RCUI
TTRAI
NING-
INTRODUCTI
ONANDI
TSI
MPORTANCE
Cir
cui tt
rainingi
saf orm ofbodycondi t
ioningorendurancet
rai
ningorresi
stance
tr
ainingusi nghighint
ensit
y.Ittarget
sst r
ength-
buil
dingormuscularendur
ance.An
exercise“circui
t”i
sonecompl eti
onofallexerci
ses.

Thisworkoutupsyourhear
trateandstr
engthensy
ourmuscl
esatthesamet
ime.
Cir
cuitt
rai
ningisbasi
cal
lyperf
orminganyseri
esofmoveswi
thminimalt
onoresti
n
betweenthemov es.

Youcaneitherrot
atebet
weenst at
ionsorcyclethr
oughaseri
esofmov esusingany
for
m ofresi
stance-dumbbel
ls,
kettl
ebel
ls,sandbags,
orevenresi
stanceband-t
otar
get
yourupperandlowerbodyandcoreandbui l
dmuscularst
rength.

Yourci
rcui
twi
ll
alsoincl
udeasprintorpl
yometr
ic(j
umpt
rai
ning)mov
etoel
evat
eyour
hear
tratet
oimproveyourcar
diov
ascularf
it
ness.

Circui
ttr
aini
ngisaform ofmetaboli
cresi
stancet
rai
ning(MRT)thatcombi
nesi
ntense
resist
anceexer
ciseswit
hv er
yli
ttl
erecover
yt i
meinbetweenthesets.

Whatt
hismeansisthatyouar
eincreasi
ngy
ourmet
abol
i
sm t
obur
nfatwhi
l
eatt
he
samet
imebuil
dingstrengt
handleanmuscl
emass.
 DI
FFERENTTYPESOFCI
RCUI
TTRAI
NING
Ci
rcuitt
rai
ningcanbecompl
etel
ycust
omi
zed,
meani
ngt
her
ear
einnumer
abl
eway
sin
whichavai
labl
eare:

1.St
rengt
hCi r
cuitTrai
ning:Astrengt
hcircui
tisat
ypeofci
rcui
ttr
aini
ngt
hatconsi
sts
ofst
rengt
h-centr
ic,
weight-bear
ingexerci
ses.

Ast r
engthcir
cuitcanbeperformedusi ngfree-
weightexerci
ses,
machine-
based
exerci
ses,orbody-wei
ghtexercises.Ami xofallt
hesestrengtht
rai
ningmodescan
alsobeapar tofstr
engthci
rcuittrai
ning.

2.Cardi
oCi r
cuitTrai
ning:Acardi
ovascularworkoutcanbemademor ei
nter
est
ingby
perf
ormingacar di
ocircui
t.Acardi
ocircuiti
nvol
vesaquicksuccessionofmovesli
ke
speedskaters,
jumpingjacks,
burpees,jumpsquat s,
andjumpi
ngr ope.

Thi
sci
rcui
tshoul
dbeper
for
med2t
o3t
imesf
oracompl
ete20t
o30-
minut
erout
ine.

3.St
rengt
handCar
dioCi
rcui
tTr
aini
ng:

Thistypeofci
rcui
ttr
aini
ngi
saci r
cui
tcombini
ngcar
diowi
thst
rengt
htr
aini
ngmov
es
thatcanburnupto10calor
iesperminut
e.

Inthi
skindofcircui
ttrai
ning,astrengtht
rai
ningmov e,l
ikesquats,i
simmediatel
y
fol
lowedbyacar diomov elikesprint
ingt
helengthofabasket bal
lcourt
,fol
l
owedby
anotherstr
engthmov eli
kepush- ups.Thi
stypeofcircui
ttrai
ningcanbeacompl ete
bodywor kouti
fast r
engthmov ef orever
ymaj ormusclegroupisincl
udedinit
.

4.Spor
t-
specif
icorRunni
ngCi
rcui
tTraini
ng:Thi
stypeofci
rcui
ttr
aini
ngisspeci
all
y
desi
gnedforat
hlet
eswhowishtoenhancethei
rper
formanceinaspecif
icspor
t.

5.TimedCircui
tTraining:Thiskindofcir
cuitt
raini
nginvol
veswor kingonasettime
peri
odforbothexerciseandr estint
erv
als.Forexample,atypical
timedcir
cui
tcan
i
nvolve30secondsofexer ciseand30secondsofr esti
nbet weenev er
yexer
cise.

6.Competiti
onCir
cuitTr
aining:Competi
ti
oncircuitt
raini
ngisatypeofcir
cuitt
rai
ning
thati
sbasical
lyati
medcircuiti
nwhichtheperformerpushesthemselvestocomplete
themaximum numberofrepet i
ti
onsofanexerciseinthesetti
meperiod.Theideai
sto
keeptheti
meper i
odthesamebutt rytoi
ncreasethenumberofr epet
iti
onstheycando
i
nt hesett
imeperiod.

7.Repet
it
ionCi
rcui
tTr
aini
ng:
Thi
sist
hei
deal
cir
cui
ttr
aini
ngt
ypewhenwor
kingwi
th
l
argegr oupsofpeoplehavi
ngdiff
erentl
evelsoffi
tnessandabi
li
ty.Whil
ethefi
tt
est
groupmaybeabl et
odot hemaximum numberofr epeti
ti
onsofeachexerci
se,
the
i
ntermediategroupmaybeabl etocompletealessernumberofrepet
it
ions,
andthe
beginnersmightdotheleastnumberofrepeti
ti
onsofeachexerci
se.

I
MPORTANCEOFCI
RCUI
TTRAI
NING

Cir
cuittr
aini
ngisabunchofaer obi
cexerci
sesmixedupwithr
esi
stancetr
aini
ngt o
del
iverahigh-i
ntensi
tywor
kout.Theseexerci
sesareper
for
medoneaf t
ertheotherina
ci
rcuitwit
hmi ni
mal r
esti
nbetween.

Si
ncecir
cui
ttrai
ningi
nvol
vesbot
haer
obicandanaer
obicexer
cises,t
hismet
hodof
tr
aini
ngi
sveryfl
exibl
eandcanhel
ponecreat
eacustomizedr
out i
ne.

I
tisi
mport
antasi
timprovesendur
anceduetof
ewerrest
ingper
iods.I
tal
soai
dsi
n
muscl
egai
nandisidealf
orthosel
ooki
ngtodev
elopatonedbody.

Thef
ivebi
greasonswhyt
hisi
simpor
tantar
easf
oll
ows:
1.Ithelpscombi nest r
engtht rainingandcar di
o:Themostpr oducti
vewor kout
s
i
nv olveusingmaxi mum pot ential.Withthecombinati
onofwei ghtt
raini
ngand
i
ncr easedcar diovascularexercise, y
ourentir
ebodyitstakesoneoft hebestrouti
nes
forwei ghtlossandov eral
lfit
ness.Whi l
ethefatburnishappening,
muscl egain
happenst hr oughr esi
stancetraining.

2.Workout
scanbeshor tbutst
il
lextr
emel
yeff
ecti
ve:Thebestpartaboutci
rcui
t
tr
aini
ngist
hatyoudon’tneedalotoft
imeasmostcir
cuitt
rai
ningworkoutscanbe
complet
edin25-30minutes.

3.I
ncreasesmetaboli
sm.Circui
ttr
aini
ngrai
sesthemetaboli
sm ast
heheartr
atei
s
cont
inuouslyupdur
ingtheenti
reworkout
.This,
intur
n,enabl
esthebodyt
oburnmore
cal
ori
esev enwhennotatthegym.

4Beat
sexer
cisebor
edom.

5.Seeactualr
esul
tsf
aster:Muscl
edefi
nit
ionandwei
ghtlosshappenfast
er.Thi
sis
becauseofchangi
ngexer
cisesandaccel
erat
edhear
trat
ef ort
hedurat
ionofthe
workout.

ADVANTAGESOFCI
RCUI
TTRAI
NING

1.I
tbur
nscal
ori
esr
api
dly
.
2I
treducest
her
iskofi
njur
ies.

3.I
tist
ime-
eff
ici
ent
.

4.I
ncr
easesl
eanmuscl
emassandhel
psi
mpr
ovet
het
oneoft
hebody
.

5.I
tcanbedonewi
thmanypeopl
eatt
hesamet
ime,
rot
ati
ngst
ati
ons.

6.I
tisv
eryeasyt
olear
nandneedsl
esssuper
visi
on.

7.I
tdoesnotneedal
otofequi
pment
.

8.I
tcanbedonebot
hindoor
saswel
lasout
door
s.

DI
SADVANTAGESOFCI
RCUI
TTRAI
NING
1.Needsal
otofspaceandpl
anni
ngt
akest
imeandef
for
t.

2.I
tmaynotbesui
tabl
efori
ncr
easi
ngmuscl
est
rengt
handpower
.

3.I
nit
ial
l
yitwasv
eryt
ir
ing,
especi
all
yforbegi
nner
s.

4.Doesnotcont
ri
but
etol
ong-
ter
m endur
anceneeds.

Mul
ti
pleChoi
ceQuest
ions
1.Tensi
oni
scr
eat
edi
nmuscl
esbutt
her
eisnomov
ement

a.I
soki
net
icexer
cises b.I
sot
oni
cexer
cises

c.I
somet
ri
cex
erci
ses d.I
sol
eti
cexer
cises

2.Rangeofmov
ementoft
hej
ointi
s

a.St
rengt
h b.Fl
exi
bil
i
ty

c.Speed d.Endur
ance

3.Whi
chi
snotat
rai
ningmet
hodofendur
ancet
rai
ning?

a.I
nter
val
trai
ningmet
hod b.Cont
inuoust
rai
ningmet
hod

c.Accel
erat
ionmet
hod d.Far
tl
ekt
rai
ningmet
hod

4.Whi
chonei
snotat
ypeofspeed?

a.Bal
anceAbi
l
ity b.React
ionabi
l
ity
c.Locomot
orabi
l
ity d.Accel
erat
ionabi
l
ity

5.Abi
li
tyt
oov
ercomer
esi
stancewi
thspeedi
s

a.Maxi
mum St
rengt
h b.St
rengt
hendur
ance

c.Expl
osi
veSt
rengt
h d.Noneofabov
e

Shor
tAnswer(
SA)Ty
peQuest
ions
1.Whati
sst
rengt
h?Whatar
ethedi
ff
erentt
ypesofst
rengt
h?

Ans.St
rengt
histhecapaci
tyt
owit
hstandf
orceorpr
essur
e.I
tref
erst
omuscul
ar
st
rengt
h.Typesofst
rengthar
easfol
l
ows

(
i)Maxi
mum St
rengt
h.I
tref
erst
othegreatestfor
cet
hati
spossi
blei
nasi
ngl
e
maxi
mum muscl
econtr
acti
onoronesi
ngleeffort
.

(
ii
)Expl
osi
veSt
rengt
h.I
tref
erst
otheabi
l
ityt
oappl
yst
rengt
hal
ongwi
thhi
ghspeed.

(i
i
i)Str
engthEndur
ance.I
tref
erst
otheabi
l
ityoft
hemuscl
est
oov
ercomer
esi
stance
underfat
igue.

2.Di
ff
erent
iat
ebet
weeni
somet
ri
candi
sot
oni
cexer
cises.

Ans.Thedi
ff
erencebet
weenI
somet
ri
candI
sot
oni
car
easf
oll
ows:

I
somet
ri
cExer
cises I
sot
oni
cExer
cises

Ani sometr
icexer
ciseoccur
swhent
her
eis I
sotoni
cexerci
sesinv
olv
ewhenther
eis
tensiononamusclewi t
houtany t
ensionincont
rol
ledmovement
sof
mov ement muscle

Equi
pment
sar
enotr
equi
red Somet
imesequi
pmenti
srequi
red.

I
tneedsl
esst
ime Thet
imeper
iodi
smor
eincompar
ison.

3.Li
stt
headv
ant
agesanddi
sadv
ant
agesofI
somet
ri
cexer
cises.
Ans.Theadv
ant
agesofI
somet
ri
cexer
cisesar
easf
oll
ows:

 Inisomet
ri
cexer
cises,
lessornoequi
pmenti
srequi
redasi
mmov
abl
eobj
ect
s
areused.

 Lesst
imei
srequi
redt
oper
for
m wher
easef
fect
sar
emor
e.

 I
sometr
icstrengthtr
aini
ngexerci
sesdevel
opahighlevel
ofstat
icst
rengt
hand
maxi
mal st
rength,t
hus,eff
ect
ivefort
otalmuscul
arstr
ength.

 Theseexer
cisescanbeper
for
meddur
ingawar
ming-
upsessi
on.

Di
sadv
ant
agesofI
somet
ri
cexer
cisesar
easf
oll
ows:

 I
somet
ri
cexer
ciser
aisesbl
oodpr
essur
e.

 Itdevel
opsst
ati
cstr
engt
hwher
easi
nmostoft
hegamesandspor
tsdy
nami
c
strengt
hisr
equi
red.

 Ther
eisl
essv
ari
etyofi
somet
ri
cexer
cises.

4.I
somet
ri
cexer
cisesar
eav
eryi
mpor
tantmet
hodf
ordev
elopi
ngphy
sical
fit
ness.

Descr
ibewhaty
ouunder
standaboutt
hem.

Ans.I
sometr
icexerci
sesar
eat ypeofmuscleworkout
.Inthi
s,y
ouperf
ormi
sometr
ic
muscl
econtr
acti
on.Itmeansthatmusclecontr
acti
onoccurswheny
ourmuscl
eexert
s
for
cewit
houtchangingi
tsl
ength,i
.e.wi
thoutmovement.

I
not herwords,whenyoudoanisometri
cmusclecontracti
on,y
ourjoi
ntdoesn’
tmov e.
Unl
ikeconcentri
c(whenthemuscleshort
ensasitworks)andeccentr
ic(whenthe
muscleLengthenswhenitworks)t
ypesofcont
ract
ions, i
sometr
icmusclecont
ract
ion
nei
therlengt
hensnorshort
ensthemusclefi
ber
sbutst rengt
hensthem.

5,
Whati
sendur
ance?Whi
chmet
hodwi
lly
ousuggestt
odev
elopendur
ance?

Ans.Endur
ancei
stheabil
i
tyt
odospor tsmov
ement
swi
tht
hedesi
redqual
i
tyand
speedundert
hecondi
ti
onsoffat
igue.

TheFart
lekt
raini
ngmethodisessenti
altodevel
opendur
ance.Fart
leki
safor
m ofroad
runni
ngi
nwhi chther
unnerusual
lychangesthepacesi
gnif
icant
lydui
-i
ngt
herun.

Thedurat
ionofthi
strai
ningl
ast
sfor45minut
esormor e.I
tisf
oll
owedbywal
ki
ngt
o
spr
int
ingandfrom r
igor
ousexer
cisest
orecov
eryphases.I
tissui
tedt
oimpr
ove
car
diov
ascul
arendur
ance.

6.Expl
aint
hei
nter
valt
rai
ningmet
hod.

OR

Whati
sendur
ance?Expl
aint
hev
ari
ousmet
hodsofi
tsdev
elopment
.

Ans.Enduranceist
heabi l
i
tytodospor
tsmov
ement
soft
hedesi
redqual
i
tyandspeed
undercondit
ionsoffat
igue.

Themet
hodst
odev
elopendur
ancear
easf
oll
ows

(i
)ContinuousTr aini
ngMet hod.Thismethodwasdevel
opedbyDrVanAaken.
Conti
nuoust raininginvol
vescontinuousrunni
ngorexer
cisewi
thoutr
estorpause.For
example,long-distancerunningatastret
ch.

(i
i)Inter
valTr
aini
ngMet hod.Thismethodenhancesspeedandendur
anceabil
i
ty.I
n
thismethod,theexer
cisesarefol
lowedbyaperiodofresti
nbet
weensets,
alsoknown
asr ecover
y.

7.Whati
sFar
tl
ekt
rai
ning?

OR
Whatdoest
het
erm Far
tl
ekmeanandwhodev
elopedt
hist
rai
ningmet
hod?

Ans.Fart
lekisaSwedi shtermthatmeans‘ speedplay’andhasbeenusedbydi st
ance
runner
sforyears.Iti
mpr ovesi
ndivi
dualspeedandendur ance.I
tisaform ofr
oad
runni
ngorcross-countryrunni
nginwhichther unnerusual
lychangesthepace
signi
fi
cantl
yduringtherun.

Thi
smethodwasintr
oducedbyOAstrandandCostaHal
ner.I
tisacombi
nat
ionof
sl
owandfastr
unningondif
fer
entt
err
ains,
cover
inghi
ll
setc.

8.Expl
aint
headv
ant
agesofFar
tl
ekt
rai
ning.

Ans.Adv
ant
agesofFar
tl
ekt
rai
ningar
easf
oll
ows:

 I
tisgoodf
ori
ncr
easi
ngst
rengt
handcar
dior
espi
rat
oryendur
ance.

 Sev
eral
athl
etescant
akepar
tint
het
rai
ningpr
ogr
am atat
ime.

 I
tdoesnotr
equi
reanyequi
pmentandcanbeor
gani
zedeasi
l
y.
  Thist
raini
ngmet
hodisnotri
gid;
iti
sfl
exi
blei
nnat
ure.eI
timpr
ovest
he
eff
ici
encyoft
hehear
tandlungs.

9.Def
inespeedandexpl
ainanyonemet
hodt
odev
elopi
t.

OR

Def
inespeed.Expl
aint
hemet
hodsofspeeddev
elopment
.

Ans.I
tistheabi
l
itytocovert
hedist
anceint
hemini
mum possi
blet
ime.I
tisal
sot
he
qui
cknessofmov ementofbodypart
ssuchasf
astski
ppi
ng,j
umping,
etc.

SpeedDev
elopi
ngMet
hods

(i
)Accel
erat
ionRun.I
tisusual
l
yusedt odev
elopspeedi
ndi
rect
lybyi
mpr
ovi
ng
expl
osi
vestr
ength,
techni
que,f
lexi
bil
i
tyandmovementfr
equency.

Beforeaccel
erat
ionruns,
aproperwar
m-upmustbedone.Aft
ereveryaccel
erat
ionr
un,
thereshoul
dbeapr operi
nter
valsot
hatt
heat
hlet
emayst ar
tthenextrunwit
houtany
fati
gue.

(i
i)PaceRaces.Paceracesmeanr
unni
ngt
hewhol
edi
stanceofar
aceataconst
ant
speedorwithunif
orm speed.

I
tdevel
opsexpl
osivest
rengt
handenduranceastheat
hlet
esrunl
ongdi
stances
wi
thoutf
ati
gue.Repet
it
ionscanbef
ixedaccordi
ngtot
hestandar
dsoft
heat hl
etes.

10.Expl
aint
hephy
siol
ogi
calf
act
orsdet
ermi
ningspeed.

OR

Wr
it
einbr
iefaboutanyt
hreephy
siol
ogi
calf
act
orsdet
ermi
ningspeed.

OR

Expl
aint
het
ypesofspeed.

Ans.Thephy
siol
ogi
cal
fact
orsdet
ermi
ningspeedar
easf
oll
ows

(
i)React
ionSpeed.I
tist
heabili
tytorespondtoagiv
enstimul
usasqui
ckl
yaspossi
ble,
l
i
kegoodspeedi nspr
int
s,speedinfi
eldi
ng,chasi
ngthebal
let
c.

(
ii
)MovementSpeed.Iti
stheabil
i
tytodoasi
ngl
emov
ementi
nthemi
nimum t
imel
i
ke
j
umpi
ng,thr
owing,
kicki
ng,boxi
ngetc.
(i
i
i)Accelerat
ionSpeed.Itistheabil
i
tytoachi
evemaximum speedintheshortest
possibl
etime.Thisform ofspeeddependsuponexplosi
vest
rengt
h,frequencyof
mov ementandt echni
que.Thisabil
i
tyisi
mportanti
nswimming,hockey,foot
ball
,
gymnasticsetc.

11.Whati
sfl
exi
bil
it
y?Expl
aini
tst
ypes

Ans.Flexi
bil
i
tyist
heabil
i
tyofajoi
nttoper
for
m act
ionthr
ougharangeofmovement
s.
I
tisneededt oper
for
m ever
ydayact
ivi
ti
eswit
hrel
ati
veease.Fl
exi
bil
i
tyt
endst
o
det
eriorat
ewithage.

Fl
exi
bil
i
tyi
soft
wot
ypes.Thesear
easf
oll
ows

(i
)Activ
e.Itistheabi
li
tyt
operf
orm mov
ementwi t
hgreaterr
angewit
houtusi
ng
exter
nalhelpi.
e.wit
hthehel
pofmuscularf
orcee.
g.str
etchi
ngexer
cisesusi
ngpush-
upsetc.

(i
i)Passi
ve.I
tist
heabi
li
tytoperf
orm movementwi
thagr
eat
err
angeusi
ngext
ernal
helpi.
e.wi
ththehel
pofequipmentorapart
ner
.

12.Br
ief
lyexpl
ainanyt
hreecoor
dinat
iveabi
li
ti
es.

Ans.Thedi
ff
erentt
ypesofcoor
dinat
iveabi
l
iti
esar
easf
oll
ows

(i
)Dif
fer
enti
ati
onAbil
it
y.I
tist
heabi
li
tytoachi
eveahi
ghl
eveloff
ine-
tuni
ngor
harmonyofi
ndivi
dual
movementphasesandbodypar
tmovements.

(i
i
)Orient
ati
onAbil
it
y.I
tistheabil
i
tytodet
ermineandchangetheposit
ionand
movementsofthebodyi
ndi f
fer
entty
pesofsit
uati
ons.Forexampl
e,ingymnasti
cs,
the
posi
ti
onandmov ementofheadandey esi
simport
antforori
ent
ati
on.

(
ii
i)Coupl
ingAbi
li
ty.I
tist
heabil
it
ytocoor
dinat
ebodypar
tmov
ement
s(e.
g.
movementsofhand,f
eet,
trunket
c)wit
honeanother
.

Coupl
ingabi
l
ityi
sespeci
all
yimpor
tantinspor
tsi
nwhi chmovement
swit
hahi
gh
degr
eeofdif
fi
cul
tyhavetobedonee.g.gymnast
ics,
team gameset
c.

LongAnswer(
LA)Ty
peQuest
ions

1.Writei
ndetai
laboutst
rengt
h-i
mpr
ovi
ngmet
hodsI
somet
ri
c,I
sot
oni
cand
Isoki
neti
c. (
CBSE2019)

Ans.Ther
ear
ethr
eedi
ff
erentmet
hodsoft
rai
ningt
odev
elopori
mpr
ovest
rengt
h.
Thesear
edi
scussedasf
oll
ows:

(i
)Isometr
icExer
cises.Theseexerci
seswerei
ntr
oducedbyHet
ti
ngerandMull
eri
n
1953.Thi
shappenswhent hereistensi
ononamusclebutnomovementismade,
causingt
helengt
hoft hemuscletoremaint
hesame.

Therefore,onecannotseeanyext
ernal
mov
ementbutamuscl
eisst
ret
chedasal
otof
pressureisexert
edoni t
.

Theseexercisesareveryhel
pfuli
nsportsl
ikearcher
y,y
oga,j
udo,wei
ghtl
i
fti
ngetc.
Examplesoft heseexerci
sesarepressi
ngorpushingawal
l,
li
fti
ngaveryheavywei
ght
,
pull
i
ngther opeintug-of-
waretc.

(i
i)Isotoni
cExer
cises.Theseexer
ciseswer
edevel
opedbyDeLoonei
n1954.Her
e,
externalmovementinthemusclescanbeseencl
earl
y.

Whenthemuscl
escont
ractr
epeatedl
y,t
hentheydev el
opst
rengthandendur
ance.The
muscl
esorgr
oupofmuscleschangesinsi
ze,i
.e.short
ensandlengt
hensduri
ngacti
on.

I
sot
oni
cexer
cisesar
eoft
wot
ypes:

Concent
ri
c.Itmeansupwar
dmovementoft
hemuscl
esl
i
keli
ft
ingdumbbell
s,t
hrowi
ng
awall
,et
c.Itshor
tenst
hemuscl
esasyouover
comet
hef
orceofaweight
.

Eccent
ri
c.Itmeansdownwar
dmovementofthemuscl
eslikel
ower
ingt
hedumbbel
l
s
down.I
tlengt
hensthemuscl
eswhi
l
ebeingopposedbythefor
ceofaweight
.

(
ii
i)I
sokinet
icExerci
ses.Theseexerci
sesweredevel
opedbyPer
ri
nei
n1968.
I
sokinet
icexerci
seref
erstoexerci
sesthatar
ebasedonthemovementoft
hemuscl
es
t
hroughouttherangeofthejoi
ntwit
haconstantspeed.

Exampl
esofi
soki
net
icexer
cisesar
epedal
i
ngi
ncy
cli
ngandar
m st
rokei
nswi
mmi
ng.

2.I
nthestr
engthtrai
ningexer
cisegr
oup,expl
aint
hebenefi
tsanddrawbacksof
I
sotoni
cexerci
ses.Writedownthemethodstodevel
opendurance

Ans.Theadv
ant
agesofI
sot
oni
cex
erci
sesar
easf
oll
ows:

 I
tdev
elopsdy
nami
cst
rengt
h.Thi
sismost
lyr
equi
redf
orgamesandspor
ts.

 Theseexer
cisesdev
elopst
rengt
handendur
anceandbot
hcanbedev
eloped
toget
her
.

 I
sot
oni
cexer
cisesi
mpr
ovef
lexi
bil
i
ty,
thus,
muscl
eshav
emor
econt
ract
il
it
y.
  Theseexer
cisesar
eusedf
ordev
elopi
ngexpl
osi
vest
rengt
hal
ongwi
thst
rengt
h
endur
ance

Di
sadv
ant
agesofI
sot
oni
cexer
cisesar
easf
oll
ows:

 Changesofst
ressandst
rai
ninj
uri
es.

 Somet
imesequi
pmenti
srequi
redt
oper
for
m.

Themet
hodst
odev
elopendur
ancear
e

(i
)ContinuousTraini
ngMethod.Thismethodwasdev el
opedbyDrVanAaken.
Conti
nuoust r
aini
nginvol
vesconti
nuousrunni
ngact
ivelyorexer
cisewi
thoutr
estor
pause.Forexample,l
ong-di
stancer
unningatast
ret
ch.

(
ii
)Int
ervalTr
aini
ngMethod.Thismethodenhancesspeedandendur
anceabil
i
ty.In
t
hismethod,t
heexer
cisesarefol
lowedbyaperiodofrest
,al
soknownasrecovery
.

3.Def
ineSpeed.Whatar
ethemet
hodsf
ori
mpr
ovi
ngspeed?

Ans.Speedi stherateofmot ionort

herateofchangeofposi
ti
on.Iti
sexpressedas
dist
ancemov edperuni tofti
me.Speedisdef
inedastheabi
li
tyandcapacit
yofan
i
ndividualt
oper form simil
armovementsconsecuti
vel
yatt
hefastestr
ate.Forexampl
e,
shortdist
ancer aceslike100metersand200met ers.

Met
hodsf
ori
mpr
ovi
ngspeedar
easf
oll
ows:

(i
)Accel erati
onRuns.I ti
st heabi
l
ityt
oincreasespeedf r
om joggi
ngtorunni
ngand
fi
nallyspr i
nti
ng.Itdependsonexplosi
vestrength,frequencyofmov ementand
technique.Tout termaximum speedfrom astationaryposit
ion,i
tshoul
dbepr act
iced
afterlearni
ngt hepropertechni
queforit

(i
i)PaceRun.Acompeti
ti
vepaceraceisati
medracei
nwhicht
heobj
ect
ivei
snotto
fi
nishinthel
eastt
ime,
buttofi
nishwit
hint
hepr
escri
bedt
imeandi
nthebestphy
sical
condit
ion.

I
nsomeraces,theprescri
bedtimeisnarr
owl
ydefi
nedandthewinneri
sthecompeti
tor
whof
ini
shesclosesttotheprescr
ibedti
me.Compl
eterecov
ery
;isensur
edbetween
t
worepet
it
ions.

Thi
simpl
i
esr
unni
ngt
hewhol
edi
stanceofar
aceatanal
mostconst
antspeed.

4.Def
inef
lexi
bil
it
yandexpl
aint
hemet
hodsoff
lexi
bil
it
ydev
elopment
.
Ans.Flexi
bil
i
tyist
heabi l
i
tyofajointt
oper f
orm act
ionthr
ougharangeofmov ement
s.
I
tisneededt oper
form ever
ydayactiv
iti
eswithrel
ati
veease.Fl
exi
bil
i
tytendst
o
det
eriorat
ewithage.Themet hodsofflexi
bil
i
tydevel
opmentareasfoll
ows

(i
)DynamicSt
ret
chi
ng.Itref
erstostr
etchi
ngthatinvol
vesputti
ngmuscularef
for
t
al
ongwithmovementatthesamet i
me.Wal ki
nglungs,ki
ckingact
ion,
andmov i
ngthe
armi
naci r
cul
armoti
onar eexamplesofdynamicstret
ching.

(i
i)St
ati
cActi
veStr
etching.Her
ethemusclesar
estret
chedwithoutmovi
ngt heli
mbs
andtheli
mbsarehel
dt otheendposi
ti
onfor30seconds.St
andingononelegand
holdi
ngtheot
herl
egdirectl
yinf
rontf
or20-
30secondsisstat
icacti
vest
retching.

(
ii
i)Stat
icPassi
veStr
etchi
ng.Thisalsoref
erstost
ret
chingofmuscl
eswi
thoutmov
ing
t
helimbs.However
,anexter
nalforceisappl
iedtohol
dthestret
chi
nposi
ti
on.

Theexternalf
orcecanbesomeot
herpar
tofy
ourbodyl
i
kehandst
ohol
dthest
ret
ch,
assi
stance,orequi
pment.

(i
v)Bal
li
sti
cStr
etchi
ng.Itusesthemomentum ofamovi
ngbodyoral
i
mbi
nan
att
empttofor
ceitbeyonditsnormal
rangeofmoti
on.

Thi
sisst
ret
chi
ngorwarmingup,bybounci
ngint
oastret
chedposit
ion,usi
ngthe
st
ret
chedmusclesasaspri
ngwhichpul
lsyououtoft
hestr
etchposit
ion.Thi
sty
peof
st
ret
chi
ngcanleadtoi
njur
y,i
fthebodyi
snotwarmedup.

5.Di
scussi
ndet
ailt
hedi
ff
erentt
ypesofcoor
dinat
iveabi
li
ty.

OR

Whatdoy ouunderst
andbycoor
dinat
iveabi
li
ty?Di
scussdi
ff
erentt
ypesof
coor
dinat
iveabi
li
ti
es.

Ans.Theterm‘coordi
nateabi
li
ty’
replacedt
het erm‘agil
i
ty’Thet erm‘agi
li
ty’
was
di
scardedasitwasnotclearl
ydefinedandtherewasnounani mityi
nitsmeaning.
Coordi
nati
veabil
it
ymai nl
ydependsont hecentralner
voussy st
em.I ti
stheabil
it
yto
per
form smoothandaccuratemov ementsinvolvi
ngdif
ferentpartsofthebody.

Thedi
ff
erentt
ypesofcoor
dinat
iveabi
l
iti
esar
casFol
l
ows

(i
)Diff
erenti
ati
onabil
i
tyI
tistheabi
li
tyt
oachieveahighl
evelol
’fi
net
uni
ngorhar
mony
ofindi
vidualt
novenu•
ntphasesandbodypar
tInvest
ments.

(
ii
)Or
ient
ati
onAbi
li
tyI
tist
heabi
l
ityt
ochanget
heposi
ti
onandmov
ement
soft
he
bodyi
ndi
ff
erentt
ypesorsi
tuat
ions.

(i
ii
)Coupli
ngAbili
ty.I
tistheabi
li
tyt
ocoordi
natebodypartsmov ements(e.
g.
mov ementsofhands,f
eet,‘
tr
unk,et
c.)wi
thoneanother.I
tisespeci
all
yimport
anti
n
sportsi
nwhichfastmov ementshavetobedone.Forexample,gymnasti
cs,
team
games,etc.

(
iv)React
ionAbi
li
ty.I
tist
heabi
l
ityt
oreactqui
ckl
yandef
fect
ivel
ytoasi
gnal
.

(v
)BalanceAbil
it
y.I
tist
heabi
l
ityofasport
sper
sont
omai
ntai
ntheequi
l
ibr
ium oft
he
bodybothinst
ati
canddynami
ccondit
ions.

(vi
)Adaptat
ionAbil
it
y.Iti
stheabili
tytoadjustorcompletel
ychangethemovement
accordi
ngtothechangingsi
tuati
on.Itdependsont hespeedandaccuracywi
thwhich
asituat
ioni
sadapted.Theperfect
ionofthisabil
it
yisachievedt
hroughthemast
eryof
theskil
l
s.