Training in Sports – Class 12 Physical Education Notes
Sports Training
Training is a systematic process of preparing an individual for a specific activity, event or competition.
Sports training refers to the preparation of sportspersons to achieve maximum performance.
According to Mathew (1981),
“Sports training is the basic form of preparation of a sportsman.”
Objectives of Sports Training
Personality development
Physical fitness and development
Skill and technique development
Tactical development
Mental training
Strength
Strength is the ability of a muscle or muscle group to exert force against resistance in a single contraction.
It is an important component of physical fitness.
Types of Strength
Maximum strength
Explosive strength
Strength endurance
Static strength
Training Methods for Improving Strength
(i) Isometric Exercises
In isometric exercises, muscle tension is developed without movement, and muscle length remains the same.
Introduced by: Hettinger and Muller (1953)
Examples:
Pushing a wall
Holding a static position
Tug of war
Lifting very heavy weight without movement
Advantages
Develops static strength
Requires less time
No equipment required
Disadvantages
Strength develops only at the angle used
Not suitable for heart patients (raises blood pressure)
(ii) Isotonic Exercises
Isotonic exercises involve muscle contraction with movement, causing change in muscle length.
Developed by: De Lorme (1954)
Types
Concentric contraction
Eccentric contraction
Examples: Push-ups, squats
Advantages
Strengthens muscles throughout range of motion
Suitable for different sports
Disadvantages
Muscle soreness due to stress
Maximum strength gained at weakest point
(iii) Isokinetic Exercises
Isokinetic exercises are performed using special machines with constant speed and resistance.
Developed by: Perrine (1968)
Examples: Swimming, cycling
Advantages
Develops dynamic and explosive strength
Useful for almost all games
Disadvantages
Requires special equipment
Needs expert supervision
Endurance
Endurance is the ability to perform physical activity with desired quality and speed under fatigue.
Types of Endurance
Aerobic endurance: Work with oxygen
Anaerobic endurance: Work without oxygen
Speed endurance: Ability to maintain speed
Strength endurance: Ability to maintain muscle force
Advantages
Improves aerobic fitness
Helps in weight control
Requires little equipment
Disadvantages
Can be monotonous
Less effective for anaerobic fitness
Training Methods for Endurance Development
Continuous training
Interval training
Fartlek training
Advantages
Improves strength and cardio-respiratory endurance
Group training possible
No equipment required
Flexible method
Disadvantages
Hard to assess effort
Athletes may lose interest
Risk of accidents
Difficult to monitor individuals
Speed
Speed is the ability to cover a distance in minimum time or perform movements quickly.
Types of Speed
Maximum speed
Explosive speed
Speed endurance
Training Methods for Speed Development
Acceleration Runs
Used to develop maximum speed from stationary position
Pace Races
Running entire distance at constant speed
Generally used for 800 m and above
Flexibility
Flexibility is the ability of joints to move through a full range of motion.
It decreases with age and reduces risk of injury.
Types of Flexibility
Passive flexibility
Active flexibility
Methods of Flexibility Development
Ballistic method
Slow stretching method
Slow stretching and holding method
Post-isometric stretching
Coordination
Coordination is the ability to perform smooth, accurate and controlled movements involving different body parts.
Types of Coordinative Abilities
Differentiation ability
Orientation ability
Coupling ability
Reaction ability
Balance ability
Rhythm ability
Adaptation ability
Circuit Training
Circuit training is a high-intensity training method involving a series of exercises performed one after another.
Examples:
Step-ups
Squats
Sit-ups
Jogging
Skipping
Impact of Circuit Training
Maximum results in minimum time
Increases metabolism
Improves cardiovascular fitness
Enhances muscular endurance
Develops strength
✍️ Top 10 Short Question–Answers
Q1. What is sports training?
👉 Sports training is a systematic preparation of sportspersons to achieve maximum performance.
Q2. Who defined sports training in 1981?
👉 Mathew (1981).
Q3. Write any two objectives of sports training.
👉 Physical fitness development and skill development.
Q4. What is strength?
👉 Ability of muscles to exert force against resistance.
Q5. Name any two types of strength.
👉 Maximum strength and explosive strength.
Q6. What are isometric exercises?
👉 Exercises where muscle tension develops without movement.
Q7. What is endurance?
👉 Ability to perform activity under fatigue.
Q8. What is speed?
👉 Ability to cover distance in minimum time.
Q9. What is flexibility?
👉 Ability of joints to move through full range of motion.
Q10. What is circuit training?
👉 High-intensity training involving exercises performed in sequence.
📝 Long Answer Questions
Q1. Explain the objectives of sports training.
Objectives include:
Personality development
Physical fitness and development
Skill and technique development
Tactical development
Mental training
Q2. Explain types of strength and methods to improve strength.
Types of strength:
Maximum strength
Explosive strength
Strength endurance
Static strength
Training methods:
Isometric exercises: Static strength, no movement
Isotonic exercises: Muscle contraction with movement
Isokinetic exercises: Constant speed with machines
Q3. Explain endurance and its training methods.
Endurance is the ability to work under fatigue.
Types:
Aerobic
Anaerobic
Speed endurance
Strength endurance
Methods:
Continuous training
Interval training
Fartlek training
Q4. Explain speed and its training methods.
Speed is ability to move fast.
Types:
Maximum speed
Explosive speed
Speed endurance
Methods:
Acceleration runs
Pace races
Q5. Explain flexibility, coordination and circuit training.
Flexibility:
Passive and active
Developed through stretching methods
Coordination:
Ability to perform smooth and accurate movements
Includes balance, reaction and rhythm
Circuit Training:
Series of exercises
Improves strength, endurance and cardio fitness
❓
📝 Previous Years’ Questions (PYQs ONLY)
🔹 Very Short Answer Questions (1 Mark)
What is sports training?
Who defined sports training in 1981?
What is strength?
Name any one type of strength.
What are isometric exercises?
What is endurance?
What is speed?
What is flexibility?
What is coordination?
What is circuit training?
🔹 Short Answer Questions (2–3 Marks)
Write any two objectives of sports training.
Explain maximum strength.
Write any two advantages of isometric exercises.
What are isotonic exercises? Give examples.
Explain isokinetic exercises.
Write types of endurance.
Explain continuous training method.
Write any two training methods to develop speed.
Explain flexibility and its types.
What is coordination? Write any two coordinative abilities.
🔹 Long Answer Questions (4–5 Marks)
Explain sports training and its objectives.
Explain strength. Describe types of strength and methods to improve strength.
Explain endurance and its types. Describe training methods for endurance development.
Explain speed. Write its types and methods to improve speed.
Explain flexibility. Write its types and methods of flexibility development.
Explain coordination and its types.
Explain circuit training and write its impact on physical fitness.
FAQs (5)
FAQ 1. Why is sports training important?
👉 It improves performance and fitness.
FAQ 2. Which strength training needs no equipment?
👉 Isometric exercises.
FAQ 3. Which endurance method is continuous without rest?
👉 Continuous training.
FAQ 4. Why does flexibility decrease with age?
👉 Due to reduced joint mobility.
FAQ 5. What is the main benefit of circuit training?
👉 Maximum results in minimum time.
| Chapter No. | Chapter Name | Visit |
|---|---|---|
| 1 | Planning in Sports | Visit |
| 2 | Sports and Nutrition | Visit |
| 3 | Yoga and Lifestyle | Visit |
| 4 | Physical Education and Sports for CWSN (Divyangs) | Visit |
| 5 | Children and Sports | Visit |
| 6 | Women and Sports | Visit |
| 7 | Test and Measurement in Sports | Visit |
| 8 | Physiology and Sports | Visit |
| 9 | Sports Medicine | Visit |
| 10 | Kinesiology, Biomechanics and Sports | Visit |
| 11 | Psychology and Sports | Visit |
| 12 | Training in Sports | Visit |
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