CBSE Class 12 Physical Education Training In Sports Worksheet

CHAPTER – 12

 TRAINING IN SPORTS

Question. What do you mean by training?
Answer – Training means the process of preparation for some task. But here our main task is fitness and conditioning for sports and games. It is only due to that, this term is mostly used in sports and games. So it is called ‘sports training.’ 

Question. What are Isometric Exercises?
Answer – Isometric Exercises are those exercises, which are not visible. In fact, there are no direct movements, hence they cannot be observed. In these exercises, work is performed but it is not seen directly. 

Question. What are Iso-kinetic exercises?
Answer – Iso-kinetic exercise are performed on specially designed machines. These exercises were developed by Perrine in 1968. These exercises involve a specific type of much contraction, which is usually not applicable in sports and games except in water- sports like rowing and swimming. 

Question. Define flexibility?
Answer – Flexibility can be defined as the ability to execute movements with greater amplitude or range. It is affected by muscle length, joint structure tendons, ligaments and other factors. 

Question. Define speed?
Answer – Barrow and McGee, define speed as the capacity of an individual to perform successive movement of the same pattern at a fast rate.
               Johnson and Nelson, define speed as the rate at which a person can propel his body or parts of his body. 

Question. Define strength.
Answer – According to Barrow and McGee, “strength is the capacity of the whole body or of any of its part to exert force”. According to Mathews “muscular strength is the force that a muscle or group of muscles can exert against a resistance in one maximum effort.” 

Question. What do you mean by dynamic strength?
Answer – Dynamic strength can be called isotonic strength because it is related to the movements. In pull-ups and push ups we require dynamic strength. In performing such workout, there is a diminishing tendency in dynamic strength and as a result, after sometimes, muscles refuse to do work. 

Question. Define maximum strength and explosive strength?
Answer 1. Maximum Strength: It is the ability to act against maximum resistance. Maximum strength is not usually used in majority of sports. It is Usually used in those sports in which very heavy resistances have to be tackled, eg:  Weightlifting, shot-put, hammer throw etc.
             2. Explosive strength: Explosive strength can be defined as the ability to overcome resistance with high speed. In fact, it is a combination of strength and speed abilities. Explosive strength is generally used in sprint starts, weightlifting, shot put etc. 

Question. State basic endurance and general endurance.
Answer – 1. Basic Endurance: Basic endurance is also called aerobic endurance. In fact, basic endurance is the ability to perform movements in which large number of body muscles are involved and the activity is performed at slow pace for long duration.
                2. General endurance: General endurance is the ability to resist fatigue satisfactorily caused by different types of activities. These activities may be aerobic or anaerobic in nature. These activities may be of low or high intensity but for longer duration.  

Question. Discuss the types of strength.
Answer – 1. Dynamic strength: Dynamic strength can be called isotonic strength because it is related to the movements. In pull-ups and push-ups we require dynamic strength. In  performing such workout, there is a diminishing tendency in dynamic strength and as a result, after sometimes muscles refuse to do work. It can be divided into three parts.

(i)  Maximum strength

(ii)  Explosive strength

(iii)  Strength Endurance

2. Static strength: Static strength is also called isometric strength. It is the ability of muscles to act against resistance. Static strength can be measured by dynamometer. This type of strength is not run directly. Static strength is not usually applied in sports but in weightlifting it is applied in phases. 

Question. Discuss any two methods of improving strength.
Answer – 1. Isometric exercise: Isometric exercises are those exercises, which are not visible. In fact, there are no direct movements, hence they cannot be observed. In these exercises, work is performed but it is not seen directly.
2. Isotonic exercise: These are those exercises in which movements can be seen directly. Work is done in these exercises. Isotonic exercises tone up the muscles. Muscles become flexible. Length of the muscle can be increased by isotonic exercises are of much values in the field of sports. 

Question. Discuss the type of endurance according to the nature of activity.
Answer – 1. Basic endurance: Basic endurance is also called aerobic endurance because basic endurance depends mainly on aerobic endurance. In fact, basic endurance is the ability to perform movements in which large number of body muscles are involved and the activity is performed at slow pace for long duration.
               2. General endurance: General endurance is the ability to resist fatigue satisfactorily caused by different types of activities. These activities may be aerobic or anaerobic in nature. These activities may be of low or high intensity but for longer duration.
               3. Specific endurance: Specific endurance is the ability to resist fatigue caused by a specific or particular sports activity. As the nature of fatigue is different from sports to sports. 

Question. Discuss Fortlek training method as a means of developing endurance.
Answer – Fortlek training method is used for developing endurance. Gostaholmer developed Fortlek training in 1937. The word ‘fortlek’ is a Swedish word means ‘speed play’. It is such a training method that blends continuous training with interval training. This training method lays emphasis on both the aerobic and anaerobic systems. In this method, pace or speed is not preplanned so it is left upto the individual. He can change his speed according to the surroundings (hills, rivers, forests, muddy roads, metal roads and grassy grounds) self discipline plays a vital role in Fortlek training method. 

Question. What do you mean by Speed? Elucidate the methods of improving speed.
Answer – It is the rate at which a person can propel his body or parts of his body.

Methods of improving speed

1.  Acceleration runs: Acceleration runs are usually adopted to develop speed, specially in attaining maximum speed from stationary position. It should be kept in mind that the technique of any event should be learned in the beginning. Only then, we should switch over to acceleration runs. For example: in 100 m sprint race, we should lay stress on the technique of start and complete running action, we should practice it at a slow speed.

2.  Pace runs or races: 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 meters and above races are included in pace races. As a matter of fact, an athlete can run a distance of 300 meters at full speed. So, in longer races such as 800 m or above races he must conserve his energy by reducing his speed. 

Question. What do you mean by flexibility? Elaborate different methods to improve flexibility.
Answer – Flexibility can be defined as the ability to execute movements with greater amplitude or range. It is affected by muscle length, joint structure tendons, ligaments, and other factors.

Methods:

1. Ballistic method: In ballistic method, the movement is performed with a swing in a rhythmic way. The related joint is stretched with a swing. The stretching exercise can be performed rhythmically with a count. At each count, the joint is stretched to the maximum limit and then it is again flexed.

2.  Static stretching method: Static stretching method involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is held depends on one’s purpose. If it is a part of cool down, then the stretch should be held for 10 seconds.

3. Dynamic stretching method: Dynamic stretching consists of controlled leg and arm swings that take you gently to the limit of your range of motion. Where the event requires a dynamic movement it is appropriate to conduct dynamic stretching exercises. 

Question.– What do you mean by coordinative abilities? Mention any two types of coordinative abilities.
Answer – 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:
1.  Orientation ability: It is the ability to determine the position of the body and its parts in time and space in relation to gravity, moving objects like ball, opponent, partner and playing field etc. This ability depends on functional capacity of sensory organs like eyes and kinesthetic sense organs etc.

2.  Coupling ability: Coupling ability is the ability to combine the movements of different body parts for performing perfect sports movements. This ability is very significant for approximately all sports but specially in team games, gymnastics and combative sports (boxing and wrestling etc.). For example in boding, the movements of hands, head, trunk and fat are essential to couple to achieve a certain goal.