DSSSB QUESTION No.

133 TO 138
Notes Prepared by- DEBASISH SAHA

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
TRAINING / प्रशिक्षण –
- Activity leading to skilled behaviour
- It denotes the process of preparation for some task.

Central To Training Theory-

is the idea that a structured system of training can be established that incorporates
training activities that target specific physiological, psychological, and performance characteristics of individual sports
and athletes.

Scope Of Training
- Athletes prepare to achieve a specific goal through structured and focused training.
-Training is undertaken across a long period of time and involves many physiological, psychological, and sociological
variables.
- Professionals is a realistic and achievable goal, planned according to individual abilities, psychological traits, and
social environments.

Objectives of Training
- Training is a process by which an athlete is prepared for the highest level of performance Possible.

System of Training
- A system is an organized, methodically arranged set of ideas, theories, or speculations.
- The development of a system is based upon scientific findings coupled with accumulated practical experience.
- A system should not be imported, although it may be beneficial to study other systems before developing one.
- Furthermore, in creating or developing a better system, you must consider a country’s social and cultural
background.

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA

SPORTS TRAINING
Meaning
- Sports training is done for improving sports performance.
- Sports training is the basic form of preparation of sportsperson.
- Sports performance training simply put is a type of training that is designed to improve your fitness (in the broad
sense of the term) level for the purpose of improving your ability to perform a given sport.
- Sport training is a process of preparation for a sport performance, put simply. It consists of four parts:
a) Conditioning training (strength training, endurance training, flexibility training)
b) Training of technique (Technical preparation)
c) Training of tactics (Tactical preparation)
d) Psychological training (Mental preparation)

Definition
- According to “Matwejew 1981”, Sports training is the basic form of preparation of Sportsmen.
- According to “Martin 1979”, Sports training is a planned and controlled process in which, for achiving a goal, changes
in complex sports motor performance, ability to act and behaviour are made through measures of content, methods
and organisation.

Principles of Sports Training

Sports Training is the process of all the scientific and systematic channel of preparation of sportsperson for the highest
level of sports performance. Sports training also consists all those learning influences and process that are aimed at
enhancing sports performance:-
The principles of lows of sports training as follows:-
1 Principle of Overload 6 Principle of Specificity
2 Principle of Progressive Development 7 Principle of Active involvement

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
3 Principle of continuity 8 Principle of Periodization

4 Principle of Variety 9 Principle of General and specific Preparation

5 Principle of Individual Differences 10 Principle of Rest and Recovery

1. Principle of Overload: - The principle of overload states that there should be greater than normal load on the body
as required for training adaption to take place. For example to increase endurance, muscle must work for longer
period of time than they used to.
2. Principle of Progressive Development- According to this principle, the load should be increased step- by - step, so
that players can handle easily. The principle of progressive development also makes us realize the need of proper
rest and recovery.
3. Principle of continuity: - According to this principle, the training should be a continuous process. There should not
be any break. The interval between two training session should be maximum but not too long.
4. Principle of Variety: - For a successful coach the training plan should be in variation so as to maintain the interest
and motivation of the athlete. For example changing the nature of exercise, timing and environment.
5. Principle of Individual Differences: - According to this principle, every sportsperson is different due to individual
differences. For example compared to male athlete an women athlete require more recovery time for the same
event.
6. Principle of Specificity: - This principle states that exercising a certain part or components of the body primarily
develops that part.
7. Principle of Active involvement: - the principle of active involvement means that for an effective training
programme the athlete must participate actively and willingly.
8. Principle of Periodization: - The sports training programmes are developed through various training cycles such as
macro cycles, meso and micro cycles.
1. Macro Cycles. - duration 3 to 12 months.
2. Meso Cycles: - duration 3 to 6 weeks.
3. Micro cycles: - duration 3 to 10 days.
9. Principle of General and specific Preparation: - For the improvement of the performance, both the general and
specific preparation are equally important. General preparation serves as the base for specific preparation.
10. Principle of Rest and Recovery: - According to this principle, the training programme should be made in such away
there should be proper rest and interval between training activities.

Individual specific
SKILL physical
TECHNIQUE INTERRELATED and biological
capacities to realize
STYLE the techniques in
different ways.

SKILL
- Skill is an element of performance that enables the performer to do a large amount of work with little effort. The
apparent visible ease of muscular work indicates a skilful movement or performance.
- Skill is that are unnatural and complex can be learned more easily if the different elements in the movements can be
separated and learned by parts.
- A Skill is the ability to perform a whole movement.
- A motor skill is acquired through a long process of motor learning.
- Technical skills in sports therefore, represent automatisation of motor procedure.
- A sportsman tries to learn a TECHNIQUE and through continuous and systematic process, — is likely to acquire the
skill i.e. automatisation of the motor procedure.
- In other words, we can say that skill is the capacity of the sportsman to realize technique in actual motor action.

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
Classification of Skills
There are a number of sports activities and each activity requires a SET OF SKILLS. There are various skills such as
shooting in basketball, serving in badminton, overhead kick in football. Owing to many characteristics of skill, it is
really difficult to clarify them. Generally, there are following skills:-
1 Open Skill: The Skill which are not under control and are unpredictable are classified as open skill.
Example: - football, hockey.
2 Closed Skill: - close skills take place in a stable, predictable environment and the performer knows explicitly what to
do and when to do for example free throw in basketball and serving in squash or tennis.
3 Simple skill: - the skills which do not require large amount of coordination, timings and decision. These skills are
straight forward, easy to learn and not difficult to perform, for example chest pass, underarm service and straight
jump.
4 Complex Skill: - The skills, which require large amount of coordination, timing and quick thought process are called
complex skills. For example handspring in Gymnastics, Overhead kick in football.
5 Gross Skills: - The skills, which involve large muscle movements and do not have precise movements are called gross
skills.
6 Fine Skills: - These skills include complex precise movements using small muscle groups. For example a snooker shot
and playing the piano.
7 Discrete Skills: - These skills are brief and have a clear-cut beginning and end. For example penalty kick in hockey.
8 Continuous Skills: - These skills have no obvious beginning and end the end of one cycle of movement and beginning
of the next. For example cycling is example of continuous skills.
9 Coactive skills: - Coactive skills are those skills which are performed at the same time as others without direct
confrontation. For example swimming and running.
10 Interactive Skills: - Interactive skills are those skills where other participants or performers are directly involved.
For example football, netball and handball.
11 Serial Skills: - These skills are a group of discrete skills which are performed in serial to make a complex movement.
For example sequence of skills in triple jump.
12 Individual Skills: - Individual skills are those skills which are performed in isolation. For example high jump and long
jump.

Technique
- A technique is the way of performing skill.
- It means the way of doing a particular task scientifically.
- Technique is defined as the motor procedure for tackling a motor task and be effective in achieving an aim.
- Motor procedure should be understood as a system of movement of body parts in a definite sequence.
Thus, we can say Techniques are the basic movements of any sports or event.
- The Motor procedure or technique is always task or goal oriented. Therefore, different techniques are required in
different sports.
Example- a) In shot-put, the motor task is to put the shot as far as possible, whereas in weightlifting in clean and jerk
the motor task it to lift as much weight as possible.
b) In team game, the sportsmen are required to tackle a variety of tasks under different conditions.
Therefore in sports, the sportsman has to learn a number of techniques with possible variation.
- The most common form of presenting the technique is verbal and physical. The physical aspects of technique is
conveyed through demonstrations and audio- visual aids.

Style
- It is the manner of doing something that is characteristics of a particular person or pattern.
- It may or may not be based on sound principles.
- A style of doing a movement, if perfect, looks graceful and appealing.
- It is an individual’s expression of technique in motor action, therefore each sports person due to his specific physical
and biological capacities realize the technique in different way.

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
PHYSICAL FITNESS
-Exercise is an essential element in the achievement and maintenance of physical fitness and wellness of human
being.Thus, physical fitness and wellness are inter-related to each other.

- According to Webster’s Encyclopedia, “It is the ability of a person to do daily routine work without fatigue; more
over to participate in playful activities and still reserves enough capacity to meet any emergency”.
Physical fitness is the sum of the fine motor abilities namely strength, speed, endurance, flexibility and coordinative
abilities.

- The components of physical fitness are summarized in the hand book of PHYSICAL FITNESS ACTIVITIES by
D.R. GOSADY, D.M. MAPS AND L.E. ALLEY are

(i) Agility (ii) Speed (iii) Good health

(iv) Strength (v) Muscular Endurance (vi) Neuro-muscular skills
(vii) General motor development (viii) Balance flexibility (ix) Flexibility
(x) Co-ordination (xi) Cardio-respiratory Endurance

- Components of HEALTH RELATED PHYSICAL FITNESS.

1) Strength
2) Endurance
3) Speed
4) Flexibility
5) Coordinative Abilities

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA

Components Of Health Related Physical Fitness

There are five physical fitness components. They are directly related to each other .

Training method to develop

1) Isometric exercise
2) Isotonic exercise
3) Isokinetic exercise
1) Ballistic method
2) Static stretching method
3) Dynamic stretching method
1) Acceleration run
4) Proprioceptive
neuro-muscular facilitation 2) Pace run
technique.

Strength Speed
a) Static Flexibility a) Reaction ability
b) Dynamic – a) Passive flexibility b) Acceleration ability
1) Maximum strength b) Active flexibility c) Movement speed
2) Explosive strength. 1) Static flexibility d) Locomotive ability
3) Strength endurance 2) Dynamic flexibility e) Speed endurance

Components of
Physical fitness

Endurance Co-ordinative ability

1) Acc. To the nature of activity 1) Orientation ability
a) Basic endu., b) General endu. 2) Coupling ability
c) Specific endu. 3) Balance ability
2) Acc. To the duration of activity 4) Rhythm ability
a) Speed endu., b) Short term endu. 5) Adaption ability
c) Long term endu., d) Middle term endu. 6) Diffentiation ability
7) Reaction ability

1) Continuous training method

2) Interval training method 1) Zig-zag running
3) Fartlek training method 2) Change of rhythm during
training.

Training method to develop

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
Strength
- The quality or state of being physically strong.
- The capacity of an object or substance to withstand great force or pressure.
- Strength is the ability of the muscles to overcome resistance.
Types
a) Dynamic strength / isotonic strength – Related to movement
S.No. Types Defination Combination Sports and games
1 Maximum Work against maximum resistance. Speed Plus Weightlifting,
strength endurance Shotput
2 Explosive Ability to overcome resistance with Speed plus Sprint (Reaction
strength. high speed. strength ability), Hammer
throw
3 Strength Act against resistance under the Strength plus Long distance
endurance condition of fatigue. endurance race, cycling

b) Static strength / Isometric strength – Ability of muscles to act against resistance

– Measured by dynamometer
– Used in some phases in weight lifting.
Method to improving strength
i) Isometric exercise – Specific area muscles are stretched more than the other group of
muscles (both agonist & antagonist muscles).
Characteristics- a) Muscles movements are not visible.
b) No direct movements c) Scientifically done
Advantage- a) Less time needed.
b) No equipment’s required
c) Valuable for rehabilitation purpose.
Example- Pushing a wall.

ii) Isotonic exercise – Exercise when a contracting muscle shortens against a constant
load, as when lifting a weight.
Characteristics- a) Muscles movements can be seen
b) Direct movement of muscles
c) Work is done in these exercise
Advantage- a) Tone-up the muscles
b) Best for strength development method.
Example- Bicep curl, running, jumping, calisthenics exercises

iii) Isokinetic exercise- Isokinetic exercise refers to movement at a constant speed

regardless of the force applied. Muscles contract and shorten at a constant speed
in isokinetic contraction. Isokinetic exercise allows muscles to gain strength consistently
all through the range of movement.
Characteristics- a) Specially designed machines used to develop strength.
b) Not applicable in game & sports except in water sports
(Rowing & swimming).
Advantage- Helps to improve explosive strength and strength endurance.

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
Speed
- Ability to move from one place to another in the shortest possible time.
- Speed play a vital role almost in every games and sports.

Types Definition Depend on Activity

Reaction Ability to reach effectively and Completely on co- Sprint race,
ability quickly to any action/signal. ordination process/ facing a ball in
Types ability. cricket by a
a) Simple reaction batman.
ability –
Known signal.
b) Complex reaction
ability –
Unexpected signal.
Acceleration Ability to achieve maximum speed Upon explosive Football, hockey,
ability from a stationary position. strength technique sprint race
and flexibility training.
Movement Ability to do a movement in a Upon explosive Boxing, jumping,
speed minimum time strength technique, throwing
flexibility and co-
coordinative ability
training.
Locomotor Ability to maintain maximum speed Speed endurance and 100 m, 200m,
ability for maximum time/distance. strength endurance 400m
Speed Ability to perform movements with Explosive strength Cycling ,
endurance high speed under condition of and speed endurance swimming
fatigue

Methods To develop Speed

Environment factor Fast twitch fibres /

SPEED Is a product of
White fibres

Genetic factor Slow twitch fibres /

In fact CNS, muscle strength, technique, flexibility,
motivation, concentration & will power can Red fibres
enhance speed of an individual/ an athlete.

Methods
1) Acceleration run- Attaining maximum speed from stationary position.
2) Pace run/ race- Means running the whole distance of the race in a constant speed.

Flexibility
- It’s a range of movement of joints
- Its means the range of motion available in our joints

Flexibility is related to i) Genetic factor, ii) Physical activity programmes

Affects/ Influence of flexibility

- By muscle length - Joint structure
- Tendon - Ligaments & other factors

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
Types
a) Passive – external help
b) Active – Without external help
i) Static flexibility – Remain in static position. Ex. – During sitting, lying
ii) Dynamic flexibility – Movement with greater distance.

Methods Of Develop Flexibility

Ballistic Static stretching Dynamic stretching Proprioceptive
method method method neuro-muscular
facilitation
technique (P.N.F)
Swing in a rhythmic Stretching position & Consist of controlled legs This method is
way stretched to a holding the position. and arms swing that take used by advance
maximum limit Appropriate during gently to the limit of the sports persons/
should be done after cooling down. range of motion. athletes for gaining
appropriate This methods is used flexibility in a
Warm-up. when training is done in a shorter possible
dynamic movement. time.

Coordinative abilities

- Coordinative abilities are those abilities of an individual which enable the

individual to do various related activities.
- These depend upon CNS
- Our accuracy rhythm flow and consistency depend on it.

Types

1) Orientation ability – The ability to determine the position of the body and its part in time
and space in relation to gravity, moving object like ball, opponent, partner. This ability
depends on functional capacity of sensory organs like eyes, anesthetic sense.
2) Coupling ability – The ability to combine the movements of different body parts for
performing perfect sports movement.
3) Reaction ability – a) Simple b) Complex
4) Balance ability – The ability to maintain balance or to control the body position either in
stationary position.
Ex. – a) A handstand on horizontal / parallel bar or while moving.
b) Water skating.
5) Rhythm ability – The ability to observe or perceive the rhythm of a movement and to do
the movement with required rhythm externally or internally.
6) Adaptation – The ability to change or adjust the movement effectively on the basis of
changes according to the situation.
7) Diffentiation ability – The ability to achieve a high degree of accuracy and economy of
separate body movements and movement phases in a motor action.

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
Endurance
- Endurance is the ability to resist fatigue.
- The ability to endure an unpleasant or difficult process or situation without giving way.

Types
a) According to the nature of the activity

Types Definition Nature Activity Sports and games

involved
Basic Forms the basis Mainly focus on Perform at slow All sports and games
endu. / of all types of aerobic pace for a long comes under it.
Aerobic endurance. endurance. duration – more
endu. than 30 min.
Ability to resist Activities maybe Duration is much
fatigue aerobic or shorter than basic All sports and games
General satisfactorily anaerobic in endurance comes under it.
endu. caused by nature. activities.
different types of Lower or higher
activates. intensity but for
longer duration.
Ability to resist Same as above (2) Duration depend on All sports and games
fatigue caused and depend on the the specific nature comes under it but
Specific by a specific or specific nature of of that games and endurance training
endu. particular sports that games and sports. changes according
activities. sports. game specific nature.

b) According to the Duration of the activity

Types Time Depend on Games and sports

taken
Speed endu. 45 sec. Power & capacity of 100,m 200m, 400 m race
energy production.
Short term endu. 45 sec. – Strength endu. & speed 800 m race
2 min. endu.
Middle term endu. 2 – 11 min. Strength endu. & speed 1500 m race and staple
endu. But limited degree. chase race,1500 m race
and staple chase race
Long term endu. More than Strength endu. & speed 5000m, 1000m, cross
11 min. endu. but not limited country & marathon races
degree. (42.195 km)

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA

Methods to develop endurance

S. Method Introduction Activity Duration/ Pulse/heart Sports &
No Intensity Distance rate games
.
i) Continuous Perform for long Intensity Not less Remain in Cross
training duration without any remain low. than 30 min. between country race,
method break 140 - 160 cycling etc.
beats/min.
ii) Interval - Introduce by Intensity/ 10 to 20 Training 400 meters
training BIKILA in speed 80% miles pulse rate= running etc.
method the year 1920. daily. 150 -180
- Based upon “Effect 10 miles = Recovery
& 16.0934 km pulse rate
recovery” principle”. = 120 - 140
iii) Fartlek -“GOSTA HOLMER” - Speed is not Duration Remain in Uphill
training developed the pre-planned. minimum between running
method method in 1933. - Intensity 45 minutes. 140 - 180 etc.
- Blend of fluctuate beats/min.
a) Cont. tr. Method according to
b) Interval tr. the
Method surrounding
- Systems work both
Aerobic & Anaerobic.

Circuit Training
- Designed by GT ADAMSON & R.E MORGAN OF “LEEDS UNIVERSITY” in 1957.
- It’s a scientific arrangement of exercises performed systematically and repeatedly as
circuit.
- During exercise there should be no or little pause after each exercise.
- In circuit training, there should be at least 10 stations.
- Exercise can be changed according to the equipment’s of the games/sports, can cause
effectively and efficiently of the sports person.
- Circuit training is a form of training where participants rotate through a number of stations,
performing different exercises to time or repetitions, back to back, with minimum rest until the
circuit is completed.
- There are various ways of constructing a circuit, but they would normally contain several
movements including body weight, weighted and dynamic exercises.
- The great thing about circuits is the adaptability available. They can be developed for
cardiovascular improvement, strength, mobility, sport specific virtually anything.
- They also don’t need a lot of space or time and don’t need to be overly complicated (unless you
want them to be)

Objective – The main objective of circuit training is to develop endurance & strength along with the
flexibility & mobility.
Types –

1) Time Circuit Training- a) When timing is the main factor.

b) Duration of rest & workout remain fixed.
2) Competition Circuit Training- Number of repetition in respect to time given is the main factor.

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
3) Repetition Circuit Training- This method of Circuit Training is appropriate for those
sportspersons/ athletes who have different levels of physical fitness.
For example- More physically fit personae able to do more number of repetition of each
exercise & vice versa.
4) Sports specific Circuit Training- The exercises are selected for any specific games or sports
for the training purpose which will be beneficial for sportsman/ athlete to perform efficiently in
their skill, technique and tactic.

Importance of circuit training include:

1) Improvements in cardiovascular fitness
2) Improvements in muscular strength
3) Improvements in muscular endurance
4) Increased social interaction during a workout
5) Increased adherence to exercise

Warming up & limbering down

A warm-up is usually performed before participating in technical sports or exercising.
- Prepare the body and mind before exercise.
- Reduce the risk of injury.
- Prepare the muscles, tendons and joints for more strenuous activity.
- Facilitated oxygen utilization.
The Parts of an Effective Warm-Up
1) The general warm-up.
2) Warm-up stretching.
3) The sports specific warm-up.

1) The general warm-up is divided into two parts:

• Joint rotations (Fingers and knuckles, wrists, elbows, shoulders, neck, trunk/waist, hips,
legs, knees, ankles and toes)
• Aerobic activity (Running, jogging, games, etc.)

2) Warm-up stretching
• Static stretching:
(Back, sides (external obliques), neck, forearms and wrists, triceps, chest, buttocks,
Groin (adductors), thighs (quadriceps and abductors), calves, shins, hamstrings).
• Dynamic stretching involves a controlled, soft bounce or swinging motion

3) Sport specific warm-up

• The same movements that will be used during the athletic event but at a reduced
intensity.
• Such sport-specific activity is beneficial because it improves coordination, balance,
strength, and response time, and may reduce the risk of injury.

Method of Warming- Up in detail.

Ans. There are following methods of Warming-up which are generally used:-
A) General Method
1. Jogging: Every athlete should perform Jogging or slow running for 5 to 10 minutes to
increase the body temperature.
2. Simple Exercise: This is also a way of warming-up. The exercise should be performed
from simple to complex.
3. Striding: It means running the distance with long strides. The distance of running should
be not more than 50 metres.

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 DSSSB QUESTION No. 133 TO 138
Notes Prepared by- DEBASISH SAHA
4. Stretching Exercise: Stretching is one of the most critical parts of warm-up and of an
athlete’s performance. A more flexible muscle is stronger and healthier.
5. Wind sprints: This is the last part of warming-up. It is usually done with spikes on. In
wind sprints the distance of 25 to 30 m may be covered.

B) Warm-up with warm water: Warm-up with warm water is usually done in developed
countries.
C) Warm-up through Massage: This is an old method of warm-up. It was used in India by
Wrestlers to get warmed-up.
D) Warm-up by Hot Drinks: - Before the competition use of coffee or tea to get them
warmed up, but it is not considered a good method.
E) Through Sun Bath: - the body can be warmed up through sunbath up to some extent,
but most of sports this method of warming-up is not usually applied.
F) Through Steam bath: - The body can be warmed up through steam bath. Energy can be
saved through steam bath but this method of warming-up also not used frequently.

Guiding Principles of Warming-up

Ans. In the warming-up there are certain Guiding Principles of Warming-up as in the following
way:-
1 Simple to complex
2 Exercise for all the parts of body
3 Stretching and Loosing Exercise should be included
4 Intensive enough to Increase Body Temperature
5 Warming-up should be according to the activity or sports
6 Concerned Movement of Games should be included.
7 Warming-up should be done at exact time
8 Warming-up should be according to Age and Sex.

Cool-Down / limbering down

- It is process to bring the body in normal state after training or competition.
- Easy exercise that will allow the body to gradually transition from an exertion state to a
resting or near resting state.
- Promote recovery and return the body to a pre exercise, or pre workout level.
- Help with the post exercise muscle soreness that is usually experienced the day
after a tough work out.
- Assist your body in its repair process
- Helps all this by keeping the blood circulating
- Aid in the dissipation of waste products - including lactic acid.
- Allows the heart rate to return to its resting rate.

Importance of Limbering Down

Ans. Limbering down is the important part of any training or competition as it is essential to bring
the body back to its normal position. There are certain advantage or importance of
Limbering down:-
1 Body temperature become normal
2 Proper removal of waste product
3 Decrease in tension
4 Reduces the chances of dizziness or fainting
5 Decrease in the level of adrenaline in the blood
6 Heart rate returns to initial stage
7 Muscles do not remain stiff.
8 Supply of Oxygen normalizes

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