Professional Documents
Culture Documents
1. Personality development
2. Physical fitness and development
3. Skill/Technique development
4. Tactical development
5. Mental Training
Strength : Strength is the ability of a muscle to exert force in single muscle contraction or it is the ability to overcome resistance. Strength is an essential
component of physical fitness.
Types of strength are
1. Maximum strength
2. Explosive strength
3. Strength endurance
4. Static strength
Training Methods for Improving Strength: Training methods for improving strength are
(i) Isometric Exercises: An isometric contraction occurs when there is tension on a muscle but no movement is made, causing the length of the muscle to
remain the same. These isometric exercises were first introduced by Hettinger and Muller (1953). Examples of these exercises are pressing or pushing a wall,
lifting a very heavy weight, holding a static position, pulling the rope in tug-of-wall etc.
Advantages of isometric exercises are as follows
• Concentric
• Eccentric
Advantages of isotonic exercises are as follows
1. Aerobic Endurance Aerobic means ‘with oxygen’ During aerobic work, the body is working at a level that the demands for oxygen and fuel can be
met by the body’s intake.
2. Anaerobic Endurance During anaerobic (without oxygen) work involving maximum effort, the body is working so hard that the demands for oxygen
and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel.
3. Speed Endurance Speed endurance is used to develop the coordination of muscle contraction.
4. Strength Endurance Strength endurance is used to develop the athlete’s capacity to maintain the quality of his muscles’ contractile force.
Advantages of endurance are as follows
1. Continuous Training
2. Interval Training
3. Fartlek Training
Advantages of training method for endurance development are as follows
• The trainee does very hard training which is sometimes difficult to see his/her efforts making.
• Sometimes the athlete is likely to drop efforts.
• As it is not pre-planned so it may cause accidents.
• An appropriate check on trainees cannot be maintained.
Speed: It is the ability to cover distance in minimum possible time or the ability to perform movement in the shortest possible time. It is the quickness of
movement of body parts. Speed used in endurance is called speed endurance. It is the ability to do work faster.
Different types of speed are
1. Maximum speed
2. Explosive speed (power)
3. Speed endurance
Training Methods for Speed Development: A speed development programme can be framed according to need, level and training state of the players.
1. Acceleration Run Acceleration runs are usually adopted to develop speed specially in attaining maximum speed from a stationary position.
2. Pace Races or Run Pace races mean running the whole distance of a race at a constant speed. In pace races, an athlete runs the race with uniform
speed, generally 800 m and above.
Flexibility and Its Methods: Flexibility is . the ability to perform a joint action through a range of movements. It is needed to perform everyday, activities with
relative ease. Flexibility tends to deteriorate with age. Without adequate flexibility, daily activities are more difficult to perform. Being flexible significantly
reduces the chance of experiencing occasional and chronic back pain.
There are two types of flexibility
1. Passive flexibility
2. Active flexibility
Methods of flexibility development are as follows
1. Ballistic Method It is the oldest form of doing stretching exercises. This method involves jerk in movement.
2. Slow Stretching Method In this method the muscle or joint involved is stretched to the maximum possible limit using slow movement.
3. Slow Stretching and Holding Method It is the extension of slow stretching method.
4. Post-Isometric Stretching This method of-flexibility development is based on the principle of proprioceptive neuromuscular facilitation.
Coordination: Coordination is one of the main components of physical fitness. It is the ability to perform smooth and accurate movements involving different
parts of the body. It requires good awareness of relative limb and body positions, and good integration between the senses and muscles involved in the
movement.
Different types of coordinative abilities are
1. Differentiation ability
2. Orientation ability
3. Coupling ability
4. Reaction ability
5. Balance ability
6. Rhythm ability
7. Adaptation ability
Circuit Training: It is a form of body conditioning or resistance training using high intensity aerobics. It targets strength building and muscular endurance.
Activities in circuit training are step ups, stomach crunch, squat ups, jogging, skipping etc.
Impact of circuit training are