Training in sports Flashcards
Define strength.
Strength is the force that a muscle or group of muscles can exert against a resistance in one maximum effort.
Define Dynamic strength.
Also called isotonic strength. Related to movements. Diminishing tendency. As a result muscles refuse to do work after some time.
Define parts of dynamic strength.
i. Maximum strength.- Weight lift, shot put, javelin throw, etc.
ii. Explosive strength.- Sprint starts, Long pole vault, Long jump, etc.
iii. Strength endurance.- Long distance races, swimming, road cycling, pole vault, etc.
Define Static strength.
Also called Isometric strength. measured by dynamometer. Not usually applied. In phases in weightlifting.
Endurance
is the ability to sustain(continue) an activity.
or ability to resist fatigue.
Types of endurance acc. to nature of activity.
Basic endurance
General endurance
Specific endurance
Types of endurance acc. to duration of activity.
Speed endurance-up to 45 secs. 400 sprint.
Short term endurance-45sec to 2 minutes. 800m race
Middle term endurance- From 2 to 11minutes. Such as 1500m race and steeple chase race.
Long term endurance-For activities which last for more than 11 minutes such as cross country and marathon.
Methods to develop endurance
i. Continuous training method-
an exercise is performed for a long duration without any break.
ii. Interval training method(Effort and Recovery)
iii. Fartlek training method(vary the pace and interval throughout the workout)
Advantages of continuous training method.
It increases glycogen in muscles and liver.
It increase the number and size of mitochondria.
It also increases the efficiency of heart and lungs.
It improves willpower and makes the individual well-determined under the condition of fatigue.
It makes the individual self -disciplined and self-confident.
Define speed.
Speed is the ability to move from one place to another in the shortest possible time.
Types of Speed
Reaction ability-Ability to react effectively and quickly to any action and signal.
Acceleration ability- Ability to achieve maximum speed from a stationary position or from low speed state.
Movement speed- Ability to do movement in a minimum time.
Locomotor ability-ability to maintain maximum speed for maximum time or distance.
Speed endurance- ability to perform movements with high speed under conditions of fatigue.
Define Flexibility.
Flexibility is the range of movement of joints
passive flexibility and active flexibility
Passive flexibility is the ability to do movements with greater distance with external help.
Active flexibility is the ability to do movement for a longer distance without external help.
Static and dynamic flexibility
🎂required by a sportsperson when he/she remains in static position.
🎂Needed for doing movements with greater distance when an individual is in motion.
Methods to improve flexibility
🎂Ballistic method (swing)
🎂Static stretching method(hold)
🎂Dynamic stretching method
🎂Proprioceptive neuro-Muscular Facilitation technique
Explain Ballistic method.
In ballistic method, the movement is performed with a swing in a rhythmic way. AT each count the joint is stretched to the maximum limit and then it is again flexed.
Explain Proprioceptive neuro-muscular facilitation technique.
Used by advance sportspersons for gaining flexibility
🎂Procedure-
i. You move into the stretch position so that u may feel the stretch sensation.
ii. Your partner hold the limb in this stretched position.
iii. u then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and then relax. During the contraction ur partner aims to resist any movement of the limb.
iv. Your partner then moves the limb further into the stretch until you feel the stretch sensation.
v. Then again go back to no. ii to repeat the same procedure. Repeat the whole procedure for 3 to 4 times.
Some guidelines for developing or improving flexibility
🎂It is ideal if flexibility exercises are begun from adolescence itself.
🎂Flexibility is most likely to be reduced if the exercises are not performed to maintain it.
🎂The exercise for improving flexibility should be performed after a complete warm up.
🎂Exercise should be performed when the sportsperson is fresh.
🎂Sufficient number of repetitions should be performed. At least 10-15 repetitions.
🎂Jerky movements should be avoided.
🎂The partner should have the proper knowledge abt the exercise of flexibility.
Coordinative abilities
Mainly coordinative abilities depend on the central nervous system. The coordinative abilities are those abilities of an individual which enable the individual to do various related activities properly as well as efficiently. Our accuracy, rhythm, flow and constancy depend on our coordinative abilities.
Types of coordinative abilities
- Orientation Ability
- Coupling ability
- Reaction ability
3.1 Simple
3.2 Complex - Balance ability
- Rhythm ability
- Adaptation Ability
- Differentiation ability
Methods to develop coordinative abilities
- Regular physical exercises
- Movement should be done correctly
- Degree of difficulty
- suitable general and specific exercises
- variation in exercises
- modification in exercises
