Training in Sports - Class 12 Chapter 10 - PDF

**UNIT-10** **TRAINING IN SPORTS** **CONTENTS** **10.1. Concept of Talent Identification and Talent Development in Sports** **10.2. Introduction of Sports Training Cycles: Macro Cycle, Meso Cycle, Micro Cycle** **10.3. Types and Method to Develop -- Strength, Endurance and Speed** **10.4. Type...

**UNIT-10** **TRAINING IN SPORTS** **CONTENTS** **10.1. Concept of Talent Identification and Talent Development in Sports** **10.2. Introduction of Sports Training Cycles: Macro Cycle, Meso Cycle, Micro Cycle** **10.3. Types and Method to Develop -- Strength, Endurance and Speed** **10.4. Types and Method to Develop -- Flexibility and Coordinative Ability** **10.5. Circuit Training: Introduction and its Importance** **10.1. Concept of Talent Identification and Talent Development in Sports** **Concept of Talent Identification** - - - **Aim:** Catch them Young, Train, achieve high level of performance and can become an asset for the country. - - - - - - - **Talent Development in Sports:** - - - **School and College Level:** - - **Role of Sports Authority of India**: - - **Objectives of Talent Development Scheme**: - - - - - - - - **Talent Identification Development Programme**: - - - - **SAI Training Centres (STC):** - - - - - **National Sports Talent Contest**: - - - - **National Centres of Excellence**: - - - **Khelo India:** - - - - - Any Training requires a certain duration of time such as hours, day, weeks, months and years. According to the requirement, a planner have to set-up various components of training in duration frame.This is called periodization. In the context of sports and games, the periodization is the systematic planning of sports training. The aim is to reach the best possible performance in the most important competition of the year. This involves progressive cycling of various aspects of a sports training program during a specific period. Conditioning programs can use periodization to break up the training program into the off-season, pre-season, in-season, and the post-season. Periodization divides the year-round condition program into phases of training which focus on different goals. Sports Training is mainly divided in cycles such as macro cycle, meso cycle and micro cycle. Macro Cycle Overall training plan for one year. Meso Cycle Part of overall training plan for 3-4 weeks. It is a part of Macro Cycle. Micro Cycle Part of overall training programe for one week. It is part of Meso Cycle. Individual Sessions Training for one day/hours. **The Macrocycle A macrocycle is an annual plan that works towards peaking for the goal of competition of the year.** There are three phases in the macrocycle: 1\. Preparation phase, 2. Competitive phase, 3. Transition phase. **1. Preparation Phase**: The entire preparation phase should be around 2/3 to 3/4 of the macrocycle. The preparation phase is further divided into general and specific. **2. Competitive Phase:** The competitive phase can be of several competitions, which lead upto the main competition with specific tests. Testing includes the following: - - - - - - - **3. Transition Phase:** The transition phase means a vacation after a year long training this can be of maximum three months. **The Mesocycle** **1st cycle (4 to 6 weeks Assessment of training load and output):** A mesocycle represents a phase of training with a duration of between 4--6 weeks of may be more as per the requirement of training of microcycles plan. **2nd cycle (4-6 weeks Assessment of the training load and output):** A mesocycle can also be defined as a number of continuous weeks where the training program emphasizes the same type of physical adaptations. For example, muscle mass and anaerobic capacity. During the preparatory phase, a mesocycle commonly consists of 4--6 micro-cycles. **3rd cycle (4-6 weeks Assessment of the training load and output):** The goal of the plan is to fit the mesocycles into the overall plan timeline-wise to make each mesocycle end on one of the phases and then to determine the workload and examine type of workload of each cycle based on where in the overall plan the given mesocycle falls. The goal in mind is to make sure the body peaks for the high priority competitions by improving each cycle along the way. **The Microcycle (Weekly Training Programme) :** A micro cycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. Each micro cycle is planned based on where it is in the overall macrocycle. Micro cycles are to vary the levels of stress an athlete is subjected to throughout the week's training sessions. It is for the athlete's fitness as general and specific both for adaptation of training program. **Meaning of Training** - **Meaning of Sports Training** - - - **Definition of Sports Training** - - - **Meaning of Strength:**  - **Definitions of Strength: ** - - **Types of Strength** **1. Dynamic Strength:** Dynamic strength is responsible for producing various strengths in the body. It is also called isotonic strength. Dynamic strength is used in physical activity likes pull ups and pushups. Dynamic strength is divided into three categories.  - - - **2. Static Strength**: Static strength is also known as isometric strength. The force of muscle can apply to an immovable object without shortening the length of muscle. - **Methods to improve strength** **i) Isometric Exercises ii) Isotonic Exercises iii) Isokinetic exercises** **i) Isometric Exercises** - - - - - **Example**: Holding legs at 45 degree, holding dumbbells sideways, pushing a wall **Method of doing exercises:** Isometric exercises can be done on Tuesday and Thursday - - **Advantages of Isometric Exercises** - - - - - - **Disadvantages of Isometric Exercises** - - - - **ii) Isotonic Exercises**  - - - - - **Method of doing exercises:** Isometric exercises can be done on Monday, Wednesday and Friday - **Advantages of Isotonic Exercises** - - - - - **Disadvantages of Isotonic Exercises** - - **iii) Isokinetic exercises** - - - - **Isokineic Exercises** are performed on specially designed machines. In Latin, these are combination of Isotonic and Isometric exercises. These exercises develop strength of muscles. These exercises involve specific types of muscle contraction. In Isokinetic exercises contraction of muscle applies maximal force throughout complete range of movement. According to individual capacity, the speed of contraction can be varied. With the help of these exercises, explosive strength and strength endurance can be increased. **Example:** Treadmill, Cycling **Method of doing exercises** - - **Advantages of Isokinetic Exercise:** - - - - **Disadvantages of Isokinetic Exercises** - - **Difference between Isometric, Isotonic and Isokinetic Exercises** **Isometric Exercises ** **Isotonic Exercises** **Isokinetic Exercises** ------------------------------ ----------------------------------------------------------------------- ------------------------------------------------------ ------------------------------------------------------------- **Introduced by ** Hettiger and Muller 1953 De Lorme 1947 J.J. Perrine 1968 **Movement** No visible movement  Visible movement Visible movement **Equipment required** No or less equipment's Equipment may be used. Specialized equipment's are required. **Changes in muscle length** Length of the muscle remains the same Length of the muscle changes Length of the muscle changes **Helps for developing** Static strength and maximal strength Explosive strength and strength endurance Maximal strength, explosive strength and strength endurance **Good for** Wrestling, Judo, Weightlifting Almost all the games  Almost all the games **Not recommended for** Heart patients Can cause injury if movements are fast May cause injury **Example** Holding legs at 45 degree, holding dumbbells sideways, pushing a wall Pull-ups, Push- ups, Sit-Ups, Calisthenics exercises Treadmill, Cycling **Meaning of endurance:** It is the ability of the body to work for a long time without getting fatigued. **Definition of Endurance**: It is the ability to resist fatigue. **-Harre** When a sports person feels fatigue during play, then to resist that fatigue is known as endurance. **- Skenbel** **Types of Endurance ** - - **Types of Endurance according to sports activity** 1. 0. 0. **Types of Endurance according to duration of activity** 1. 0. 0. 0. **Methods of Developing Endurance** 1. - - - **Advantages of Continuous Training Method** - - - - - - **2. Interval Training Method** - - - - - - - a. b. **Advantages of Interval Training Method** - - - - - - - **Disadvantages of External Training method** - - - **3. Fartlek Training Method**  - - - - - - - **Advantages of Fartlek Training Method** - - - - - - **Disadvantages of Fartlek Training Method** - - - - - **Meaning of Speed:**   - - - **Definition of Speed:**   - - - **Types of Speed** **1. Reaction Ability:** It is the ability to react effectively and quickly to a signal or action. This type of ability depends on co-coordinative abilities. That's why it is also known as co-ordination ability. Various types of signals as visual or tactics are used in games and sports. Reaction should be quick and accurate to signal. It is further divided into two categories. **(a) Simple Reaction Ability:** It is the ability to react quickly in already determined manner to a known signal. **Example**: Reaction of an athlete at the start of a race is already known to an athlete.  **(b) Complex Reaction Action Ability:** It is the ability to react quickly and accurately to unexpected signal.  **Example:** Facing a ball by a batsman in cricket.  **2. Acceleration Ability:** Acceleration ability of the body is to achieve high speed in minimum possible time. In other words, it is to achieve maximum speed from stationary position or low speed state. To attain that maximum speed the time consumed is known as acceleration ability. An athlete takes 5 to 6 seconds to attain his maximum speed. It depends on his acceleration speed abilities.  **Example:** Acceleration ability is used in all sports especially cyclic sports events, gymnastics, hockey, football etc.  **3. Locomotor Ability:** It is the ability in which an athlete maintains high speed for maximum time or distance. **Example:** 100m, 200m, 400m,short races in swimming.  **4. Speed Endurance:** It is the ability to do movements with high speed under conditions of fatigue. It normally depends upon athlete's aerobic fitness, techniques and mental strength. It depends upon Lactic acid tolerance ability also. **Example:** Long distance races are finished with a great speed. **5. Movement Frequency:** Speed repetitions are to do one action multiple times is known as movement frequency. It helps to increase speed.  **6. Speed of Physical Movement:** To do a certain work in minimal time. It is needed in sports like wresting throwing event, jumping, running events.  **Methods to Develop Speed** 1. 2. Intensity 90% and above ------------- ---------------- Duration 4 to 8 seconds Repetitions 3 to 4 Recovery Complete 0. - - - - **Meaning of Flexibility:** - - - - **Definition of Flexibility:**   - - **Types of Flexibility** **1. Passive Flexibility:** It is the ability to do movements with external assistance e.g., stretching exercises with help of partner. Passive flexibility is always more in comparison to active flexibility. In fact, passive flexibility is foundation for active flexibility. ** 2. Active Flexibility:** It is the ability to do movement without any external assistance. **Example:** Doing stretching without partner. It is further divided in two categories.  **(i) Static Flexibility**: It is normally needed by an athlete when he remains in static position. **Example:** Starting position in Diving event in Swimming. **(ii) Dynamic Flexibility:** It is required for doing movements when an athlete is in motion. Dynamic flexibility is always less than static flexibility. Before doing stretching exercises, the athlete must do jogging or slow running.  **Methods to Improve Flexibility** **1. Ballistic Method:** Any movement or activity which is done with rhythm or swing is ballistic method. The related joint is stretched with a swing. The stretching exercises can be performed rhythmically with a count. The joint is stretched to a maximum range and then it is flexed. Warming up is mandatory before doing this exercise because there are chances of overstretching of a joint. This kind of stretching is very useful before the competition. **Example:**  **2. Static Stretching Method:** It involves gradually easing into stretching position and then to hold that position. The limit of a static stretch hugely depends upon the athlete's purpose. If it is related to cooling down, then the stretch should be held for 10 seconds. If flexibility is to be improved, then you need to hold for 30 seconds. **Example:** The muscle groups are stretched without moving the limb itself and the end position is held for up to 30 seconds. **3. Dynamic Stretching Method:** It consists of controlled arm movements and by swings that take you gently to limit of range of motion. Whenever the activity needs dynamic movement, it is advised to perform dynamic stretching exercises. Start the movement at half of speed for a certain number of repetitions and then gradually move to full speed. **Example:** The arm circles, a kicking action, walking lunges. **4. Proprioceptive Neuro-Muscular Facilitation Technique:** This is called P.N.F. technique also. This technique is normally used by the advanced and high skilled sports person to increase flexibility abilities. **Example: **It involves use of muscle contraction before stretch in an attempt to achieve maximum muscle relaxation. **The following procedure for PNF technique is as such** - - - - - - **Precautions of flexibility** - - - - - - - - - **Meaning of Co-ordinate abilities** - - - - **Types of Co-ordinative Abilities** - - - - - - - - **Characteristics of Co-ordinate Ability** - - - **Importance of Co-ordinate Ability** - - - - - - **10.5. Circuit Training: Introduction and its Importance** **Circuit Training** - - - - - - - - - - - - - **Circuit training can be done in two ways** **1. Circuit training done continuously:** In this type, an athlete performs exercises with the intensity below 60% of the maximum. Since the intensity is less, an athlete can perform exercises at all stations one after the other, without any recovery pause. **2. Circuit training done with intervals of insufficient recovery:** This method is done with higher intensity that is more than 60% of the maximum. Since the athlete does exercise at higher intensity, he requires intervals of rest in between two stations. **Classification of Circuit training** Circuit training can be explained in two ways according to nature of exercises done. 1. **Station No.** **Exercise** ----------------- ------------------------------------------ 1. Running on the spot 2. Rotation of elbow in upward and downward 3. Shoulder joint rotation 4. Expansion of chest muscles 5. Skipping  6. Shuttle run 7. Push-up 8. Jump on one foot 9. Waist bending 10. Slow running **2. Specific Circuit Training:** In this type, specific muscle groups are given exercises in rotation. **Station No.** **Exercise** ----------------- -------------------------------------------------------------------- 1. Hitting 10 balls continuously 2. Scooping 10 balls with full force 3. Dribbling between 5 obstacles placed 6 feet apart. 4. Stopping 10 hits. 5. 10 Reverse flicks. 6. Dodging the opponent to the left 5 times and 5 times to the right. **Certain points to remember while conducting circuit training. ** - - - - - **Main Characteristics of Circuit Training** - - - - **How to Increase Load in Circuit Training** - - - - - **Advantages of Circuit Training** - - - - - - - - - - **Objectives of Circuit Training** - - - -