Unit - 10 Training in sports Q&A

VERY SHORT ANSWER TYPE QUESTIONS

Q. 1. What do you mean by talent identification?

Ans. Talent identification is the search for young athletes with the potential to
become elite athletes. From grassroots to elite level there are numerous scouts
and coaches who attend games to try and uncover the hidden gem that no one
else can spot.

Q. 2.What do you understand by training in sports?

Or
Explain the term 'Sports Training'.

Ans. Training in sports refers to the process of physical and mental preparation
that athletes go through in order to improve their performance and reach their
goals.

Q.3 define strength

Ans. Strength is the ability of muscles to overcome the resistance. Strength is
necessary for the per- formance of physical activities, whether it is a physical
activity associated with daily living, moderate intensity activity to improve health
or high intensity activities like strength no activity can be performed so it is a
very important component of physical fitness. Barrow and McGee have defined
Strength as, "The Capacity of the whole body or any of it's parts to exert force.

Q. 4. Name two methods of strength development. Ans. The two methods of

strength development are:

(1) Isometric exercises. (ii) Isotonic exercises.

Q. 5. What is endurance?
Or Define Endurance.
Ans. Endurance is the ability to sustain the necessary activity level for a specific
competitive sport. According to Barrow and McGee, "Endurance is the result of a
physiologic capacity of the indi- vidual to sustain movement over a period of
time."

Q. 6. Name two methods of endurance development. Or Which method will you

suggest to develop endurance?
Ans. The two methods of endurance development are:
(1) Continuous Method (ii) Interval Training.

Q. 7. What is continuous training method?

Ans. In continuous training method the exercises are done for longer duration
without any interval. In this method, the intensity is low because exercise is
performed for a long duration of time. In this method the heart beat rate remains
at 120 to 160 per minute. The total time for the activity should not be less than 30
minutes. This time duration can be increased according to the need and
requirement of the activity and the athlete.

Q. 8. Define Microcycle.
Ans. A microcycle is the shortest training cycle. The duration of this cycle is 3 to
10 days.

Q. 9. What do you mean by Mesocycle?

Ans. A mesocycle refers to a particular training block within that season; e.g. the
endurance phase. The duration of this training cycle is 3 to 6 weeks and is thus
termed a cycle of medium duration.

Q. 10. What is the time period of a Macrocycle?

Ans. A macrocycle refers to the season as a whole. It is the longest cycle which
incorporates all 52 weeks of annual plan and includes all four stages of a
periodized training program (e.g. endurance, intensity, competition and recovery)
or alternatively, these stages could be displayed as 4 periods ie Preparation, Pre-
competition, Competition and Transition.

Q. 11. What do you understand by slow pace continuous method?

Ans. The Slow Pace Continuous Method is usually used by cross country runners
and with this method they develop aerobic endurance. In this method pace or
speed is set, duration and distance is long. The duration of the activity is about
60 minutes to 120 minutes and distance covered may be 15 to 25 km. Heart beat
in this remains about 130 to 160 beats per minute.

Q. 12. What do you understand by fast pace continuous method?

Ans. Fast Pace Continuous Method is usually used by short distance runners
(sprinters) and middle distance runners, Because these athletes need anaerobic
endurance with speed, it is done with fast speed or pace. The duration of the
activity in this method is 10 to 20 minutes and heart rate (beat) remains about
140 to 180 per minute.

Q. 13. Write a short note on interval training method.

Ans. Interval training method is a type of training method that involves a series of
low to high intensity workouts with rest or relief periods of incomplete recovery.
This method is also known as Terrace training. It is training of heart through
endurance training. Bikila, the famous athletic coach of Finland, introduced this
method in 1920. This method is based on the principle of "effort and recovery."
Q. 14. What does the term "Fartlek' mean, and who developed this training
method?

Ans. 'Fartlek' is a Swedish term which means 'speed play' (playing with speed). It
is a type of cross country running. It is usually conducted over a hilly region track
and it allows variation in pace. This training method was first introduced by Gosta
Holmer in 1937.

Q. 15. What do you mean by speed?

Ans. Speed is an ability of the individual to perform a movement of same pattern

at a faster rate.

Q. 16. Name some methods to develop speed.

Ans. The methods to develop speed are:

(i) Acceleration Run
(if) Pace Run

Q. 17. What is acceleration run?

Ans. The athlete starts from start line and tries to attain the maximum speed at
the earliest and finish the specified distance at that speed. Such runs are
repeated many number of times with suitable short intervals in between runs.
Such runs are called acceleration runs.

Q. 18. Define flexibility.

Ans. Flexibility can be defined as the maximum range of motion at a joint that is
the extent of movement possible about a joint without undue strain.
Q. 19. Name some methods to achieve flexibility. Or Suggest any two methods to
improve flexibility.

Ans. The methods to achieve flexibility are:

(1) Ballistic Stretching,

(ii) Static Stretching,

(iii) Passive Stretching.

Q. 20. What is coordinative ability?

Ans. Coordinative abilities are those abilities which enable an individual to do

various related activities accurately and efficiently.

Q. 21. What is reaction ability?

Ans. Reaction ability is the ability to react quickly and effectively to a signal.

Q. 22. What type of resistances can be used for developing strength among
children?

Ans. 1. Lifting weights,

2. Using resistance bands.
3. Using your body weight for resistance, by doing push-ups, pull-ups, crunches,
leg squats or push- ups against a wall.
4. Using weight machines at a gym.

Q. 23. "Pace races mean, running the whole distance of a race at a constant
speed." Which are the races included in pace races?

Q. 24. Suggest any two Isometric exercises for shoulder region.

Ans. (1) Hang on horizontal bar with flexed arms. (ii) Pushing against a wall.

Ans. Example 400, 800 and 1500 m races.

Q. 25. Pace-Run Method of training is used to develop for which motor

component.
Ans. Pace-Run Method of training is used in developing gross motor skills ie, it
helps in developing large muscle groups in the body

.Q. 26. Briefly explain any two factors determining endurance.

Ans. (i) Cardiovascular fitness (i) Muscle strength and efficiency

Q. 27. Define Flexibility and list down its types.

Ans. Flexibility can be defined as the maximum range of motion at a joint that is
the extent of movement possible about a joint without undue strain.

This Following are the types of flexibility:

(1) Passive Flexibility (ii) Active Flexibility (iii) General and Specific Flexibility

SHORT ANSWER TYPE QUESTIONS

Q. 1. Write advantages and disadvantages of isometric exercises.

Advantages of Isometric Exercises:

1. They require little space and can be performed anywhere,

2. They can be used for rehabilitation as well as general strengthening without placing
stress On the joints.
3. No equipment is required. Any immovable object or your own body serves as
resistance,
4. These exercises need less time.
5. These exercises are valuable for rehabilitation purposes and can be performed by
injures

Disadvantages of Isometric Exercises:

1. These exercises develop static strength whereas in games and sports dynamic
strength is Persons.
Mostly required.
2. In these exercises strength is developed at only a specific joint angle, not through
the Entire range of motion.
3. Loss of interest after few days because of same types of exercises are performed
each day
Q. 2. Explain the talent identification process.

Ans. ( Talent Identification Process)Talent identification and development can

be classified into four phases as follows:
1. Talent Detection: The discovery of potential performers who are not currently
involved in the
Sport in question.
2. Talent Identification: Recognizing participants with the potential at an earlier age
to become
Elite performers in the future.
3. Talent Development: Providing athletes with a suitable learning environment to
accelerate or
Realise their potential.
4. Talent Selection: The ongoing process of identifying individuals at various stages of
development who demonstrate prerequisite levels of performance – largely involve
the traditional approach to talent identification and development.

Q. 3. What are the five phases of talent identification and development?

Ans. Talent identification and development can be classified into five phases as
follows:

1. Talent Detection: The discovery of potential performers who are not currently
involved in the sport in question.

2. Talent Identification: Recognizing participants with the potential at an earlier

age to become elite performers in the future.

3. Talent Development: Providing athletes with a suitable learning environment to

accelerate or realise their potential.

4. Talent Selection: The ongoing process of identifying individuals at various

stages of development
who demonstrate prerequisite levels of performance - largely involve the
traditional approach to talent identification and development.
 5. Talent Transfer: Focuses on transfer from one sport to another sport where
there are more significant opportunities to succeed.

Q. 4. Explain any four isometric exercises for upper body.

Ans. Isometric Exercises for Upper Body)
Isometric exercises for upper body: Isometric exercises for upper body are as follows:
1. Neck exercises: Hold your head up straight in the neutral position. Take your right hand
And place it on the right side of your head. As you gently push your head to the left, Tighten
your neck muscles to resist the push. Resist for five seconds, relax and perform with left
hand.
2. Held Push-ups: Starting in the push-up position with arms fully extended, lower yourself To
about half way to the floor. Hold this position for 10-30 seconds remembering to Breathe.
Repeat 2-3 times.
3. Shoulder raiser: Standing with feet, shoulders width apart, raise a dumbbell directly out to
your side. When your arm is parallel to the ground hold it for 10-30 seconds. Repeat 2-3 times
and change arm.
4. Wrist and forearms exercise: Hold one hand with palm up in front of you and use the other
to resist as you curl your wrist towards your body. Do the same with your palm Facing down,
and repeat on both sides.

Q. 5. Write advantages and disadvantages of isotonic exercises.

Ans. Advantages and Disadvantages of Isotonic Exercises)

Advantages of Isotonic Exercises:

1. Strength and endurance both can be developed by these exercises.

2. These exercises develop dynamic strength.
3. These exercises improve flexibility.
Disadvantages of Isotonic Exercises:
1.Equipment is required to perform these exercises.
2. Chances of muscle soreness and injuries are more in these types of exercises.

Q. 6. What is strength? Explain its types.

Ans. TYPES OF STRENGTH
Different sports require levels and types of strength. Strength needed by a sprinter in 100m race is
different from the strength needed by a weightlifter. Strength can be divided into following parts

(a) Static Strength: It is the ability of muscles to act against resistance in static position. Static
strength is also called Isometric strength. Static strength can be measured by Dynamometer.
Static strength is used in weight lifting in phases (power lifting), pushing the wall etc.
(b) Dynamic Strength: It is the ability of muscles to carry out work against a resistance when The body
is in motion. Dynamic strength is also called isotonic strength. It is related to movements, e.g. In pull ups
& pushups, we require dynamic strength. Dynamic Strength can be further subdivided into three parts:

(i) Maximum Strength : It is the ability of muscles to act against maximum resistance in a
single effort. This type of strength is used in weight lifting, wrestling, jumping and throwing
events like long jump, shot put, javelin throw, weightlifting, discus throw etc. It is required
for a very short period like in gymnastics while performing at Roman rings, starting and
acceleration phase in sprints and during take-off for long jump, high jump, pole vault etc.

(ii) Explosive Strength: It is the ability to overcome resistance with high speed. It is a
combination of both speed and strength abilities. It is used in take-off in jumping events like
long jump, high jump, triple jump, jumping in volley ball for smashing or spiking, crouch start
in sprinting, jumping for rebound in basketball.
(iii) Strength Endurance: It is the ability of an individual to overcome resistance under the Conditions
of fatigue. It is the combination of endurance and strength abilities. Strength endurance is used in sports
like swimming, long distance races or road races, cycling etc.

Q. 7. What are the types of flexibility? Discuss.

Ans. TYPES OF FLEXIBILITY Flexibility can be divided into two part s:

FLEXIBILITY
(a) Passive Flexibility: Passive flexibility is the ability of a joint to do movements with external
help
e.g. performing stretching exercise with the help of partner. The floor or a wall can also be used
for stretching. Passive flexibility allows a person to stretch more than active flexibility and is
determined largely by the structure of the joint and stretchability of the muscles and ligaments.
Passive flexibility is the base of active flexibility.
(b) Active Flexibility: Active flexibility is the ability of a joint to do movements without any
external help. The stretching is done to its full range without the help of partner. Active
flexibility is always less than passive flexibility and the difference between the two indicates lack
of
muscular strength or coordination or both. Active flexibility can be divided into two parts:
(i) Static Flexibility: The term static flexibility refers to an individual’s absolute range of motion
that can be achieved without movement. In other words, how far we can reach, bend or
turn and then hold that position. In static flexibility an individual performs a movement and
 tries to remain in the same position for some time i.e. Halasana, Chakrasana, Bending
forward, sideways bending etc.
(i) Dynamic Flexibility: Dynamic flexibility is the ability to move muscles and joints through Their full
range of motion during active movement. It is required for performing movements With greater
distance when the person is in motion. These actions are performed during Gymnastic movements on
Roman rings etc..

(C ) General and specific flexibility: In addition, the terms General and Specific Flexibility are also
used often to refer to the types of flexibility. General flexibility refers to the level of flexibility of all the
important joints of the body such as shoulder, hip and trunk. It is not used in reference to any sporting
event or physical activity. However, specific flexibility should be understood to be the ability to perform
specific movement or movements related to specific sports.

Q. 8. Write advantages and disadvantages of isokinetic exercises.

Ans., Advantages and Disadvantages of Isokinetic Exercises)

Advantages of Isokinetic Exercises:

1.Allows development of strength of over full range of motion.

2. Exercise can be performed at a variety of speeds.

3. Endurance can also be improved.

4.It is the fastest way to improve muscle strength.

Disadvantages of Isokinetic Exercises:

1. High cost Equipment is required.

2. To be performed under strict observations of a trainer.

3. These exercises are mostly exhaustive in nature.

Q. 9. Differentiate isometric and isotonic exercises. Ans. (For explanation see

Textbook Page No. 326, Difference between Isometric and Isotonic Exercises)
Q. 10. Differentiate isotonic and isokinetic exercises. Ans. (For explanation see
Textbook Page No. 326, Difference between Isotonic and Isokinetic

Exercises)

Q. 11. Explain interval training method.

Or
Explain the principle behind Interval Training Method.

Ans. ( Interval Training Method)

II. Interval Training Method:
Interval training method is a type of training method that involves a Series of low to high
intensity workouts with rest or relief periods of incomplete recovery. It is based on the principle
that, “work should be done with sufficient speed and duration so that the heart rate goes up to
180 beats per minute. After this there should be a short interval and when the heart rate drops
down to 120- 130 beats per minute the work should be started again. This method is also known
as Terrace training. It is training of heart through endurance training. Bikila, the famous athletic
coach of Finland, introduced this method in 1920. This method is based on the principle of
“effort and recovery.” Dr. Woldemar Gerschler, a German coach teamed up with cardiologist Dr.
Herbert Reindel to devise a form of repetition training where an athlete would run over a
relatively short distance, such as 200m, at a relatively fast pace, a number of times. The name of
the system, 'Interval Training', was because the rest or recovery period between the faster runs
was considered the most important and vital part of the training. It is during the interval that
the heart adapts, growing larger and stronger.

While training in this method an athlete usually runs a 400m race at 80% speed. After
completion he walks or jogs until his heart rate comes down to 120 to 140 beats approximately.
He again repeats 400m run at 80% speed. The athlete applies this effort and recovery method
several times to get maximum results.

Q. 12. Write advantages and disadvantages of 'interval training' method.

Ans., Advantages and Disadvantages of 'Interval Training Method)

Advantages of Interval Training Method:
1. This develops high level of aerobic
2. In less number and anaerobic endurance. of days we can develop high level of endurance.
3. It is easy to organize.
4. Rest and recovery is given importance, so less chances of fatigue.
5. Proper overloading can be done.
6. Effective for every runner and even for players of other sports as well.
7. Progress can be measured easily.
Disadvantages of Interval Training Method:
1. Interval training can take injuries are more. a serious physical toll on the bodies of trainees
and chances on
2. It is very easy to overtrain and stress the body while performing interval training and this can
result in pulled or torn muscles, joint problems, heat exhaustion and dehydration.
Q. 13. Write factors, determining 'Speed'. Explain methods for improving speed

Ans. Physiological Factors Determining Speed:

1. Mobility of the Nervous system: The nervous system is an important link between the brain
and the muscles, with signals being sent between the brain to the muscles via the spinal cord
and back again. During sprinting, our muscles contract and relax at maximum possible speed
which is made possible by excitation and inhibition of concerned motor centres. This is called as
the mobility of nervous system. Exercising the body will fire up your circulation, increase activity
in the muscles and also improve mobility in the nervous system.

2. Composition of the Muscles/Muscle composition: There are three main types of muscle
fibers. These are slow-twitch (type 1), fast-twitch (type Ila) and fast-twitch (type IIb). Fast twitch
fibres are much better at generating short bursts of strength or speed than slow twitch fibre
muscles. Thus, the greater percentage of fast twitch muscle fibre one has, the faster he is.

3. Explosive strength: Explosive strength refers to an individual's ability to exert a maximal

amount of force in the shortest possible time interval. A sprinter, a high-jumper or a weight lifter
all require explosive strength. Athletes who need to display large amounts of force in relatively
short periods of time would do well to incorporate explosive based strength training within their
regimen. Fast twitch muscle fibres are built for explosive/high force activities, are predominantly
active in larger motor units, and require a much greater stimulus for the body to use effectively.
1. Acceleration runs: This method is

Generally used to develop speed while attaining maximum speed from a static position.
These types of runs are employed to increase speed especially attaining maximum speed from a
stationary position. In these runs, an athlete is required to run a specified distance. The athlete
starts from start Line and tries to attain the maximum speed at the earliest and finish the
spentier disea That speed. Such runs are repeated many number of times with sultate si sa in
Between runs. Such runs are called acceleration runs.

The variables in the Acceleration runs are:

1. Distance: 50 to 60 metres
2. 2. Speed: 90 %-100%.
3. Number of runs: 6 to 12 times according to the ability of a runner.
4. Recovery period: 30 seconds to 2 minutes 5.
Method of recovery: Active
Essential points to keep in mind while doing acceleration runs:
1. An athlete is required to run a distance of 50 to 60 meters. He should convenience Running
actions for first 30m and accelerate to maximum speed in the remaining distance
2. An athlete should perform his training with 75% of his maximum speed and shout moe
Gradually towards 100%.
 2. Capacity to adjust and balance body movements increases.
II. Pace runs : Another method to develop speed Is Pace run. Pace runs mean running the whole
distance at constant or uniform speed. It is observed that running at a constant pace by
distributing energy evenly in races of 800m or more helps the runner to complete the distance
in the shortest time. Therefore in Races of 800m or more, an athlete must run At a slower pace
than his maximum otherwise he will burn himself out before the Completion of the race. In a
race of 800m a Runner should run at a steady pace lower by 25% of his maximum speed with
10-20% increased distance. And in 1500m a runner should Run at a pace of 33% slower than
maximum speed with 10-20% increased distance. Pace Training helps in increasing speed along
with endurance. This training requires extensive practice because an athlete has to set his pace
at an optimum speed for his event.
Following points should be taken into consideration for pace training :
1. Repetition of runs should be done at below maximum or near maximum speed with long
Recovery periods.
2. Jogging machine can be used if available.
Advantages:
1. Capacity to maintain maximum possible speed for a longer period increases. 2. Capacity to
adjust and balance body movements increases.

Q. 14. Differentiate between acceleration run and pace run.

Ans. Difference between Acceleration Run and Pace Run.)

Q. 15. Explain what is strength and write the methods of improving strength.
Ans. Strength is the ability of muscles to overcome the resistance. Strength is necessary for the
performance of physical activities, whether it is a physical activity associated with daily living,
moderate intensity activity to improve health or high intensity activity like competing in games.
Without proper strength no activity can be performed, so it is very important component of
physical fitness.

Barrow and McGee have defined Strength as, 'The Capacity of the whole body or any of it's
parts to exert force."
Mathews has defined Strength as, "The force that a muscle or group of muscles can exert
against a resistance in one maximum effort."

(For explanation see Textbook Page No. 323-325, Only definitions of Isometric, Isotonic and
Isokinetic)

Q.16. What is Fartlek Training? Write in brief.

Or
. Briefly explain the advantages of Fartlek training.

3. Fartlek Training Method: Fartlek method of training was introduced and practiced in
Sweden. 'Fartlek' is a Swedish term which means 'speed play' (playing with speed). This training
method was first introduced by Gosta Holmer in 1937. It is a type of cross country running.
Fartlek is usually conducted over a hilly region track, and it allows variation in pace. It is one of
the best methods of conditioning for most of the sports and is used for development of
Endurance. This training can be performed at hilly path, river bed, forest, muddy road or sandy
path etc. In Fartlek, the change of pace or speed is not pre-planned so some exercises can also
be included in this method. These exercises may be performed by stopping and running
temporarily at different intervals. The type of exercises that can be included along with running
are hopping, jumping, squat jump, double hop jump etc.

In this training programme, running is decided by setting a time period from 20 minutes to one
hour, according to the standard of the athlete or runner. Time period is the basic factor in this
training. Since no attention is paid to the variation of speed, the trainee can change his pace
according to his capacity and need.
Example of Fartlek Training Method

Total Duration - 45 minutes.

Heartbeat - 140-150 beats/min.

Warm up, easy running for 5 to 10 minutes.

Steady, hard speed for 1.5-2.5 kilometres.

Recovery: rapid walking for about 5 minutes.

Start of speed work: easy running interspersed with sprints of about 50-60 metres (160- 200 ft),
repeated until a little tired.

Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to
avoid being overtaken by another runner).

Full speed uphill for 175-200 metres (570-660 ft).

Fast pace for 1 minute.

The whole routine is then repeated until the total time prescribed on the training schedule has
elapsed.

Advantages of Fartlek Training:

1. It is an off season training method but is very useful in developing endurance in athletes.

2. It has a psychological advantage over the other training methods because the changing
scenes help in delaying fatigue.

3. It is the best method to improve endurance in sports where endurance is basic requirement
e.g. cross-country running.
Balancing adjustments of ankles, knees and thighs improves due to the uneven surface.

5. It is easy to adapt,

6. It is flexible in nature.

7. It makes the body versatile due to sprinting intervals.

8. No equipment is required.

9. More number of athletes can take part.

10. Good Aerobic and Anaerobic fitness is developed.

Disadvantages of Fartlek Training:

1. The chances of injuries are more due to uneven track.

2. It is difficult for coach to supervise the activity.

3. The experience of actual running on the track is absent.

 IV. Repetition Method: The repetition method is a high-intensity training technique that involves
working at 90-100% of your maximum capacity, followed by a period of complete recovery. This
method is particularly effective for improving speed endurance.

The Essential effects of this method are:

a. Improved anaerobic capacit

(b) improve lactic acid tolerance
c. Improved phosphagen store

Q. 18. Explain Microcycle with example.

Ans .THE MICROCYCLE

A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused
block of training. Each microcycle is planned based on where it is in the overall macrocycle. Microcycles
are to vary the levels of stress an athlete is subjected to throughout the week’s training sessions. This
would see a coach implementing sessions that focus on; progressions, high volume or load as well as
planned regeneration days. Generally speaking, three or four microcycles are tied together to Form a
mesocycle. An example of this is an endurance block where a cyclist strings three or four long rides
together within one week to progressively overload training volume.

Q. 19. Describe mesocycle with the help of an example.

Ans. THE MESOCYCLE

The mesocycle represents a specific block of training that is typically made up of 3-4 microcycles (3-4
weeks) that is designed to accomplish a particular goal. A mesocycle forms a number of continuous
weeks (microcycles) where the training programme focuses towards improving the same physical
adaptations, for example maximal strength, static strength or maximal speed.

The mesocycle represents a specific block of training that is designed to accomplish a particular goal. For
instance, during the endurance phase, you might develop a mesocycle designed to enhance your aerobic
endurance.

Mesocycles are typically three or four weeks in length. Two very common mesocycles consist of 21 and
28-day training blocks. For example, an experienced competitor might use a 23/5 training pattern (i.e., a
28-day mesocycle). This consists of 23 days of relatively hard work followed by 5 days of recovery and
easy spinning. On the other hand, a less-experienced competitor may opt for a 16/5 training pattern
(i.e., a 21-day mesocycle) that includes 16 days of hard training followed by 5 days of recovery.

Q. 20. What do you understand by Macrocycle? Explain with example.

THE MACROCYCLE
The macrocycle is the longest of the three cycles and typically includes all four stages of a periodized be
displayed as 4 periods i.e. Preparation, Pre-competition, Competition and Transition. Training program
i.e. endurance, intensity, competition and recovery or alternatively, these stages could A macrocycle is
an annual plan that works towards peaking for the goal competition of the year. Because macrocycles
incorporate all 52 weeks of annual plan, they provide a bird’s-eye view of training regimen

For example, if an athlete wants to peak for a national championship event one year from now, he can
and allow to facilitate long-range planning.

Mark that date on the calendar and work backwards to create a program that allows him to peak at that
Time.

Conclusion: By following each of the three cycles of periodization in turn working back from the
macrocycle down to the microcycles, an athlete shall develop a well thought out plan which will take
him from phase to phase sequentially and allow optimal time for adaptation, physiological and
neuromuscular improvements. This will best prepare him to peak in their important events throughout
the year.

Q. 21. Draw a circuit training plan for developing strength among school children.

Q. 22. Explain Proprioceptive Neuromuscular Facilitation (PNF) or contract - relax technique.

Ans. PNF technique is the most appropriate method for increasing or developing flexibility in the
shortest possible time. This method is used by sportspersons for gaining flexibility. It involves
use of muscle contraction before the stretch to achieve maximum muscle relaxation. The
following procedure

is used for PNF technique: 1. Move into the stretch position so that the stretch sensation can be
felt.

2. The partner holds the limb in this stretched position.

3. Push against your partner for 6 to 10 seconds by contracting the antagonistic muscles and
therm relax. During contraction, the partner tries to resist any movement of the limb.

4. The partner then moves the limb further into the stretch until the stretch sensation is felt.

5. Repeat the whole procedure for 4 to 5 times.

Q. 23. What is endurance? How endurance can be developed through Fartlek method?

Or

Define Endurance. Explain any two methods to improve endurance.

Ans. Endurance is the ability to sustain the necessary activity level for a specific competitive
sport

According to Dr. Hardyal Singh, "Endurance is the ability to sustain an activity."

According to Barrow and McGee, "Endurance is the result of a physiologic capacity of the
individul to sustain movement over a period of time.”

24 .What do you understand by coordinative ability? Discuss about different types of

coordinative abilities.

Ans. TYPES OF COORDINATIVE ABILITIES

Basic coordination abilities are:

1. Orientation ability: It is an ability to realize position of the body or its parts in space and time. In
other words, it is the sportsperson’s ability to analyze and change the position of the body and
its parts in time and space in relation to gravity, moving objects like ball, opponent, playing field
etc.

2. Coupling ability: Coupling ability is the ability to combine the movements of different body parts
for performing perfect sports movements. Every sport requires this kind of ability but this ability
has more significance in team sports, gymnastics and combative sports. For example in
gymnastics, the movements of hands, head, trunk and legs are essential to be successfully
Combined to achieve a certain goal.
3. Reaction ability: It is the ability to react quickly and effectively to a signal. There are two types Of
reaction ability:

(a) Simple Reaction Ability: The ability to react quickly in a determined manner to a well
known signal is called as simple reaction ability. For example, the reaction of a swimmer
In the start of the competition is already known to him.

(b) Complex Reaction Ability: The ability to react quickly to an unknown or unexpected
signal is called as Complex reaction ability. These signals are unexpected because the
sportsperson does not know when and to which signal he has to react. For example, in
football the reaction of a goalkeeper while facing ball from an opponent.

4. Balance ability: Balance ability is the ability to keep body and its parts in a relatively stable
position in both static and dynamic conditions. It means to regain balance quickly after any
disturbing movements. This type of ability is required in almost every game and sport but it has
special importance when movements are done in a small area. It is classified into two types:

(a) Ability to maintain balance during stationary position or slow movements.

(b) Ability to maintain or regain balance during rapidly changing positions.

 5. Rhythm ability: It is the ability to understand the rhythm of movement and to do the movement
with the required rhythm. In some sports like gymnastics, the athlete has to recognize an
external rhythm given in the form of music and to express it in his movements. In some sports
where rhythm is not given from outside, the sportsman has to make use of rhythm stored in his
motor memory.

6. Adaptation ability: It is the ability to adjust or bring about an effective change in the movement
on the basis of changes or anticipated changes in the situation. The change in situation can be
either expected or unexpected. This ability is needed in team games and combat sports.
7. Differentiation ability: Differentiation Ability is the ability to attain high level of fine tuning of
movement phases. It is the ability to attain a high degree of accuracy and economy of separate
body movements and movement phases in a motor action. High differentiating ability is used in
sports in sensing or implementing movement such as movement sense eg., in gymnastics
differential ability enables highly precise and accurate movements according to a given set of
movements.

Q. 11. What is movement speed? Explain the methods to develop speed

endurance.

Ans. Movement Speed is the ability of muscles to do a single movement in

minimum time. Speed of movement can be measured through reflex action test.
Movement Speed is required in sports such as boxing, wrestling, turns in
swimming etc.

Q. 12. Differentiate between 1:1 and 1:2 ratio interval training with suitable
example

Ans.

1:1

1. 1: 1 means load and the rest is equal.

2. Example: one minute exercise followed by one minute of rest.

3. It is considered to be more intense and demanding, as the recovery time is

shorter, which allows for less time for the body to recover.

4. Typically used for more advanced athletes, who are looking to improve their
speed, power and endurance.

1:2
1. 1: 2 means that the period of rest is double of the load given.

2. Example: 1 minute exercise followed by 2 minutes of rest.

3. It is considered to be less intense, as the recovery time is longer. This allows

for more time for the body to recover.

4. More suitable for beginners or for athletes recovering from an injury.

Q. 13. What is circuit training? Draw a diagram of 10 stations to improve general

fitness. How can load be increased in circuit training?
Ans. Circuit Training - Introduction and its Importance)

Fig. Circuit training to develop Muscular endurance

Description:
On the spot running: 1 minute
Hurdles :10 jumps over the hurdles

Sit-ups:10 repetitions

Bench press:weight 60% of 1RM x 10 repetition

Lunges:10

Rope skipping:50 skipping

Medicine Ball Throw:10 throws of 10 kgs weight ball

Shuttle run : 10m x 4

Chin ups 10 repetitions

Half Squat: 10 repetitions

• No rest between exercises

• One minute rest after one cycle

• One to three cycles may be performed

METHODS OF CIRCUIT TRAINING

1. Circuit training according to continuous method: In this method, an athlete

performs various exercises with the intensity below 60% of the maximum. Due to
less intensity, an athlete can perform exercises at all stations one after the other,
without any recovery period. This method develops general endurance.
2. Circuit training according to interval method : In this method, an athlete
performs various

exercises with the intensity more than 60% of the maximum. Due to high
intensity, an athlete requires intervals of rest in-between two stations. This
method develops specific endurance.

TYPES OF CIRCUIT TRAINING

There are two types of circuit training methods:

(1) General Circuit Training (

ii) Specific Circuit Training

General Circuit Training: In this type of training programme, different exercises

are performed to develop general fitness of athletes. The exercises involved are
running, jumping, free hand exercises etc.

Specific Circuit Training : In this type of training programme, specific exercises

are performed to develop particular body part or skill which are needed for a
particular game or sport. The exercise involved may differ according to the game.
Example: Weight training exercises for weightlifters and jumping exercises for
basketball players.ADVANTAGES/BENEFITS OF CIRCUIT TRAINING METHOD

1. Can be performed anywhere: It can be performed anywhere indoors or

outdoors. Circuit training can be performed in a busy gym, and you can do it on
your own. Circuits can be done at home, in a corner of the gym, or you can take it
outside.

2. Challenge your whole body: Circuit training method alternates between lower-
body, upper- body, and core moves to give each muscle group a solid rest after
each exercise. By incorporating Individual stations as part of a whole-body
circuit, you're guaranteed to hit every major-and minor-muscle group and
challenge your whole body. 3. Can Help with Disease Prevention In this method
all body parts can be exercised. Circuit

training is an ideal balance between strength and cardio conditioning. Because

circuits are

short, varied, but intense, they can help those new to training, or those coming
back from

illness or injury improve their fitness and overall health quickly. Circuits change
the muscle

groups worked, and the type of exercise throughout the circuit, they are one of
the most effective cardio workouts. 4. Doesn't Need much Equipment: Circuit
training is one of the most versatile and flexible workouts. Circuits might be set
up in a gym with lots of stations, but you can also fit a circuit workout into your
living room or garage. All you really need is a good pair of training shoes, a
towel, and a water bottle and a timer. 5. Saves Time: The high intensity interval
training approach means that you can get a lot of work into a very short space of
time. Including warm up and cool down, with circuits you can get a
comprehensive workout into half an hour. Each movement is short and sharp,
and even your rest periods are compressed. All this makes circuits ideal if you
are trying to fit your workout into a busy schedule. 6. Doesn't create Boredom

: Circuit training typically involves several different exercises. Most circuits are
designed to have a mix of strength, cardio, and plyometric exercise. Since these
exercises are performed for a short time, one doesn't get bored. It is an
interesting method of training. It does not create boredom because many
varieties of exercises can be included.

7. Reduces Injury Risk: Circuit training reduces risk of injuries. A lot of very
different movements are performed in a circuit, and one can easily swap a
specific movement out that might aggravate old injury, and replace it with a safer
or more comfortable movement. Most training injuries come from overuse, and
circuit training is a super way to prevent overuse injuries.

Q. 14. Write in detail about strength improving methods - Isometric, Isotonic and
Isokinetic.
Q. 15. Define Circuit Training. Draw a diagram of 8 (Eight) stations and explain its
advantag

Q. 16. Define strength and explain any two methods to develop it.