CH - 10 Flashcards
wht is training {5}
- based on scintific principles
- done by sportsperson
- improve fitness
- enhance performance
- diff soprts - diff traning activities
how is talent identification done [5]
- ensure appropriate player selection
- s3elect fairly
- seelctor know about game
- potential to excel; predict future growth
- physical attributes, trechniques, pschyology, social skills
wht is sports training cycle
- concept of periodisation there are 3 differnt traning cycles
- or purposeful variation in training proggramme to acchive optimum potential
wht is periodization ?
organised approach for cycles of different trainng programmes within specific period of time
types of sports traning cycle? adn define them
macro -enitre season
- competition once or twice a year
meso - 3 to 4 weeks
- structural unit of macro cycels
- improve one goal
max strength, speed, FTP [ functional threshold power]
micro - 1 week
- struct. unit of meso cycles
- consists of workouts
draw a daigram
wht is strngth?
amount of force exerted by muscle or a grp of muscles
types of strenght? and define them.
types -
1. static - isometric strength
- force apllied by mucls against resistance
2. dynamic - force applied by muscles repeatedly over a period of time
[1] maximum strength - ability to work against maximum resistance.
[2] explosive strngth - strnght + speed
- overcome resistance with high speed
[3] strength endurance - strength + endurance
- swim, cycle, long distance runs
methods of improving strngth? and define them
1.isometric exercise - not visible
- grp of muscles carry tension against another grp of muscles
- plank, squat hold, etc
- isotonic exercise - tension in working muscles - muscle length changes
- to tone mucles
- run , jump, weught lift - isokinetic exercise - muscle contract thorughout movement with constant speed
- flexor/ tensor mucle contract
- cycling
wht is endurance
- to sustain activity
- resist fatigue for a long period of timet
types of endurance? and define them.
- speed endurance - high speed+intensity
- short duration 30 - 60secs
- 80 - 90% speed
- medium distace races, swim, bb, bm - strength endurance - powerful + forceful
- short distance 2-3min
- absence of oxygen mein performed
- wrestling, boxing, judo - long term endurance - longer duration
- intensity+speed
- long distance run , cycleing, football
imporve endurance how?
- CTM continuous traning method
- ITM interval training method
- fartlek training method
CTM define, types, advantages.?
CTM -
- run longer perioud without rest
- slow speed
type 1- SLOW CTM
- long distance
- 1 -2 hrs
- 10 -20 km
type 2- FAST CTM
- middle distance
- 15- 40 min
- 5 - 10km
ttype 3- Variable CTM
- combo of fast/slow
- 40-100% speed
advantages
1. glycogen in muscle increase
2. no and size of mitoc increase
3. efficiency of heart/ lung increase
4. willpower/ confidence increase
interval training method
- principle of effort + complete recovery
2.high iintensity workout + complete rest - best method
- scientific principles
fartlek method? advantages?
- reach fixed point in desired time
advantages- - off season pracitce
- natural motivation
- creative and adventurours
- art of self learning
wht is speed?
ability to move a body with fastest possible velocityy
types of speed?
- reaction time - respond imm. to stimulus
- 1st rxn when body comes into action - acceleration ability - time to reach max speed
- depndent on felxibility, technique, explosive strength - speed of movement - time taken to pefoerm complete action
- locomotor abiltiy - maintain max speed for max distance
- speed endurance - perfrom movement with high speed with fatigue conditions
method to improve speed?
- accelerated run
- attain max speed AFAP
- 20-30m max speed
- repeat 5-10times + rest
- small stride, fast steps - pace run trainning method
- running with const speed
- 800m - 20% max speed {300m}
wht is flexibility ?
ability to move joints to their maximum range
types of flexibility ?
- passive - joint move to ther=ir max range with exernal help
- eg partner - active - joint move to their max range without help
- STATIC - stationary flexibility
- eg chakrasana. paschim
- DYNAMIC - flexibility performed in motion
- eg - gymnastics
method to improve flexibility ?
- ballistic methd - stretch ex + motion [ stretch and swing]
- static strecthing method - slow stretch exercise
- statinory position
- hold positios - passive flexibility method - ext help stretch
- stretch rope, partner - PNF [ proprioceptive neuromascular facilitation technique]
coordinative ability
a. to perform movement - perfection + efficiency
do movements - smooth - accurate
types of coordinative ability ?
- adaptivr a. - adjust movement effectively acc to chnages
- balance a. - a to protect body and stay stbale
- rhtyhm a. - observe rhtym of movement reign balance quickly
- reaction a. - react immidiately + quickly to stimulus
- coupling ablity - combine movements of body parts
perform perfect movement
wht is circuit training?
- resistance technique- high intensity aerobics
- increase endur/ strentght
- exercise with/ without equipments
- train whole bosy in 1 workout
- chart [ star jump, situp, pushup, squat, lunges, burpes, superman, tuck jump
benefits of circuit traning ?
- simple/less time
- inside out anywhere
- impact whole body
- captivating
