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General and specific bio motor for Yoga and.pptx

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The document covers various aspects of biomotor abilities relevant to yoga and fitness, including speed, strength, endurance, flexibility, and coordination, alongside their specific conditioning methods. It outlines definitions, types, factors influencing these abilities, and methods for their development, emphasizing the importance of each biomotor component in sports performance. Additionally, it discusses the significance of training techniques like continuous, interval, and flexibility-focused methods to enhance these physical attributes.

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GENERAL AND SPECIFIC BIO MOTOR FOR YOGA AND THEIR METHOD TO DEVELOP. (SPECIFIC CONDITIONING / FITNESS). By Chandrakant Barik Nis Coach Kalinga Stadium Complex In-charge
SPEED STRENGT H FLEXIBILITY CO-ORDINATION ENDURANCE
SPEED • Ability to execute any motor movement in shortest possible time is known as speed. • Speed is the ability to execute motor actions, under given conditions, in minimum possible time. •Uniform speed •Variable speed •Average speed •Instantaneous speed TYPES OF SPEED
TYPES OF SPEED REACTION ABILITY ACCELARATIO N ABILITY MOVEMENT SPEED LOCOMOTOR ABILITY SPEED ENDURANCE SIMPLE RA COMPLEX RA
REACTION ABILITY ACCELARATIO N ABILITY MOVEMENT SPEED SIMPLE RA Signals are known Ex- Athletes starts as fast as the firing done . COMPLEX RA Signals are unknown Ex- Bowlers bowling . Maximum speed achieved, Ex-100m sprinters achieve at 6 sec in Movement with Speed, Ex-Boxing, Swimming, Discus Released
LOCOMOTOR ABILITY SPEED ENDURANCE Maximum speed for maximum time and distance, Ex- Cycling, 100m, 200m ,Swimming, Skating Movement with Speed along with Fatigue, Ex- 800m, 400m etc.
General and specific bio motor for Yoga and.pptx
FACTOR DETERMINING SPEED • Muscle composition • Mobility of the central nervous system: • Explosive strength • Technique • Coordinative abilities • Bio-chemical reserves and metabolic power • Psychological Factors • Flexibility
STRENGT H Strength is the ability to overcome resistance or to act against resistance. TYPES OF STRENGTH 1- Maximum strength: It is the ability to overcome resistance or to act against resistance. Tests: Half squat, full squat, Bench press etc. 2-Explosive strength : (Speed+ strength). It is the ability to overcome resistance with speed. • Start Strength • Strength Speed • Speed Strength Tests: Three consecutive jumps etc. 3.-STRENGTH ENDURANCE: (strength+ Endurance). It is the ability to overcome or to act against resistance for a long duration under the condition of fatigue. • Strength Endurance • Endurance Strength Tests: Pull Ups, Push Ups, Sit Ups etc.
Maximum Strength The highest level of muscle force that can be produced, maximum strength is the ability of a muscle or specific group of muscles to recruit and engage all motor units to generate maximal tension against an external resistance. Requires high levels of neuromuscular efficiency to enhance both intra- and intermuscular coordination. Examples: Powerlifting, squat, deadlift and bench press and strongman competitions. Explosive Strength Produce a maximal amount of force in a minimal amount of time; muscle lengthening followed by rapid acceleration through the shortening phase. Focus is on the speed of movement through a range of motion (ROM). Explosive strength is based on the ability of the contractile element to rapidly generate tension, while power enhances the ability of elastic tissue to minimize the transition time from lengthening to shortening during the stretch-shorten cycle. Examples: Throwing a shot-put, Olympic lifts such as the snatch and clean-and-jerk; quickly moving out of the way of danger
Strength Endurance The ability to maintain muscular contractions or a consistent level of muscle force for extended periods of time. Relies upon aerobic efficiency to supply oxygen and nutrients to the working muscles while removing metabolic waste. Examples: An endurance event like a 10K, marathon or triathlon; doing yard work or other vigorous household chores; high volume bodybuilding-type training Relative Strength Amount of force generated per unit of bodyweight. Can be increased by using all of the various types of strength training to improve the magnitude of force production while maintaining or reducing total body mass. If neuromuscular efficiency and muscle force production increase while maintaining a consistent body mass, relative strength will increase. Example: Two women each weigh 154 pounds. The first can do 4 pull-ups and deadlift 200 pounds, while the second can do 8 pull-ups and deadlift 220 pounds. Therefore, the second woman is capable of producing more force per pound of body weight.
Speed Strength The maximal force capable of being produced during a high-speed movement; trained with either bodyweight or a minimal amount of resistance, allowing the movement to be executed as fast as possible. Examples: Throwing a baseball, swinging a golf club, running a sprint Starting Strength Produce force at the beginning of a movement without momentum or a pre-stretch to load mechanical energy; start moving from a stationary position An isometric contraction creates tension, which allows the surrounding elastic fascia and connective tissue to lengthen and store mechanical energy for a rapid rate of force production. Examples: A track start, a football linemen in his stance before the ball is snapped, getting up from a seated position
ENDURAN CE ENDURANCE IS THE ABILITY TO RESIST FATIGUE • IT IS THE ABILITY, WHICH ENABLES THE SPORTSMAN TO DO A SPORTS ACTIVITY EFFECTIVELY WITHOUT GETTING TIRED AND TO RECOVER QUICKLY FROM FTIGUE DURING AND AFTER THE ACTIVITY. IMPORTANCE: 1. To maintain optimum pace/tempo during competition/ activity. 2. To ensure the good quality of technical skills. 3. To tackle higher training loads. 4. To recover quickly during the competition, between the training sessions etc 5. To remain alert and attentive during the competition 6. To avoid injuries 7. Good base for tactical behaviour. 8. In short endurance is indispensable for health, prevention of cardiac problems, general well being etc.
1. NATURE OF ACTIVITY a. Basic endurance b. General endurance c. Specific endurance 2-DURATION OF ACTIVITY. A- Speed Endurance B- Short Time Endurance C- Middle Time Endurance: D- Long Time Endurance TYPE OF ENDURANCE
Basic Endurance General endurance Specific Endurance It is the ability to do movements involving large number of muscles at a slow pace for prolonged periods. Example-Walking, jogging, swimming, cycling, at moderate pace for long time more than 30 minutes • Depends more than 90/% on aerobic capacity Hence also known as aerobic endurance Ability to resist fatigue, caused by various types of activities, may be aerobic or anaerobic for longer time. or Ability to do various types of movements with higher or lower intensity for sufficient long period. Ability to do sports movement of a particular sport under conditions of fatigue long. Or It is the ability to resist fatigue caused by a specific sports activity.
Speed Endurance Short Time Endurance Middle Time Endurance Long Time Endurance • Ability to resist fatigue in activities lasting up to 45 seconds. E.g. 400m run, 50 m free style swimming, competitive sports and ball games Ability to resist fatigue in activities lasting from 45 seconds to 2 minutes e.g. 800m run. Ability to resist fatigue in activities lasting from 2 minutes to 11 minutes e.g. 1500 m run. 3000m steeplechase Ability to resist fatigue in activities lasting from more than 11min. e.g. marathons etc.
FACTORS DETERMINING ENDURANCE 1. Aerobic Capacity: Oxygen intake Oxygen transportation Oxygen consumption 2. Anaerobic capacity. 3. Buffer capacity. 4. Lactic acid tolerance. 5. Movement economy. 6. Psychological factors
METHODS OF ENDURANCE DEVELOPMENT 1. CONTINUOUS METHOD:- A) Slow continuous method: • Pulse 140-160 B/M • Duration of the activity 30 minutes to 2 hours. E.g. Cross country, cycling at slow pace. B) Fast continuous method: Pulse 160-180 B/M • Duration 20 min up to 40-45 min. C) Varied pace method: • Pulse 140-180 B/M • Duration from 15 min. to 1 hour. • Running continuously and changing the pace according to plan. D) Fartlek Method: • Pulse 140-180 B/M • Duration of activity: 15 minutes to 1 hour. • Swedish word means ‘Speed play’ • Sportsperson changes his pace according to his wish. E) Playing a game for a long time without pause. F) Combating for a long time without pause. (Boxing, Judo, wrestling)
2. INTERVAL METHOD: • Activity with pauses or intervals of incomplete rest. • Heart rate must go up to 180 B/M. • Heart rate must come down to 120-130 B/M before the next reps. A) Intensive interval method (80-90% Intensity) B) Extensive interval method (60-80% Intensity) Short time interval method: Duration of each repetition from 15sec. to 2 min. Middle time interval method: Duration of each repetition from 2 to 8min. Long time interval method: Duration of each repetition from 8-15 min. These methods can be placed under extensive or intensive since the intensity can be changed. The short time interval method is more suitable for the development of anaerobic capacity and long time method is for the basic and aerobic capacity
Repetition method: Repetition of high intensity with interval of complete rest (90-100%). Structure of training: Intensity : 90-100% Duration/ Distance : 3-8 sec. Run 20-70m. Swg.8-20 mts. Density (rest) : 2 to 3 min. between set 7-10min. Frequency : Optimum arranged in Sets of 3-4 reps Suitable for the development of anaerobic capacity. Also used for speed and speed endurance. Competition and control method Endurance performance depends mostly upon experience, tactical efficiency and psychic factors. They can be improved through participation in competitions. Tests and time trial are also good for specific endurance.
COMOETITION AND CONTROL METHOD Endurance performance depends upon experience, tactical efficiency and psychic factors. • Endurance can be improved through participation in competition. • Tests and trails too are good for improving endurance. • Duration of competition can be increased. • Competitions over actual distance improve specific endurance.
FLEXIBILITY FLEXIBILITY IS THE ABILITY TO EXECUTE MOVEMENT WITH GREATER AMPLITUDE. (R.O.M) IMPORTANCE: To develop sufficient force, optimum force is required. • Minimum muscle tension • High degree of technical skill. • Movement flow, movement rhythm and movement coupling. • Prevention of injuries. FACTORS DETERMINING FLEXIBILITY structure of the joint. Ligament of the joint. Stretch ability of muscles Co-ordination Strength Muscle temperature Time of the day Fatigue 9. Age and sex.
TYPE OF FLEXIBILITY 1. ACTIVE FLEXIBILITY: It is the ability to do movement with greater amplitude without any external help. (eg. Stretching a joint by the sportsman himself without any external help.) Active flexibility is always less than passive flexibility. • It is dependent not only on the starch-ability of ligament and muscles of a joint but also strength of the concerned muscle. 2. PASSIVE FLEXIBILITY: • Ability to do the movement with greater amplitude with external help is called passive flexibility. (Stretching exercise with the help of a partner) Passive flexibility is always more that active flexibility. • It is dependent upon the stretch-ability of muscle and ligaments of joint as well as on anatomical shape and structure of the bone end forming the joint. 3. DYNAMIC FLEXIBILITY: • The ability to do movement with greater amplitude when the body is in motion (Running, jumping etc.). It can be active dynamic flexibility or passive dynamic flexibility . 4. STATIC FLEXIBILITY: The ability to do movement with greater amplitude when the body is in standing or in sitting position. It can be active static flexibility or passive static flexibility.
METHODS TO DEVELOP FLEXIBILITY 1. BALLISTIC METHOD: • Movement is done with a swing in a rhythmic manner. • The concerned joint is stretched with a swing. • Can be done rhythmically with a count and at each count the concerned joint is stretched to the optimum limit and then flexed again. When using this method the muscle remain in a state of optimum stretch for a fraction of second only, as a result very large number of repetitions are necessary to ensure optimum stimulus duration for improving flexibility SLOW STRETCH AND HOLD METHOD: In this method the muscle is slowly stretched to the maximum limit and held there for a few seconds (3-8 sec) before returning to the original position POST ISO-METRIC OR PNF METHOD: PNF not very common because it can be used for particular muscle groups and needs special assistance by the partner or machine. In this method first the concerned muscle is stretched to its maximal range without any help. Second the same muscle is made to contract iso-metrically against resistance put by partner or machine. This position is held for about 5 to 7 seconds. Third, after the isometric contraction, relax the muscle and then gradually stretch to its optimum limit and hold there for 8-10 seconds, again contract the same muscle isometrically by partner or machine and then relax and stretch to its optimum limit
General and specific bio motor for Yoga and.pptx
CO-ORDINATION Coordinative abilities are qualities of our organism to coordinate separate elements of actions in our system to decide and execute a concrete action task
COORDINATION Coordination is an expression / out put of coordinative abilities COORDINATION CA1 CA2 CA3
IMPORTANCE • Movement quality • Utilization of conditional Abilities • Utilization of technical and tactical skill
WHAT CONTRIBUTES TO COORDINATION? 1. ANATOMICAL STRUCTURES 1. Skeleton bones, ligaments 2. Muscles and tendons 3. CNS
2. PHYSIOLOGICAL SKILLS Strength flexibility, Muscular endurance Sensory-motor control (most important)
3. Neuromuscular control system Sensory information (joint positions, velocities, forces) CNS: Integration of sensory information, determination of motor command Desired body configuration present body configuration
General and specific bio motor for Yoga and.pptx
The kinesthetic sense is sometimes called "muscle memory," and is the awareness of our own movement, for example when we walk, eat, write, or brush our teeth. The kinesthetic sense is based on proprioception, which is awareness of the position of our joints. Kinesthesis, also referred to as kinesthesia, is the perception of body movements. It involves being able to detect changes in body position and movements without relying on information from the five senses
TYPES OF COORDINATIVE ABILITIES
DIFFERENTIATION ABILITY ORIENTATION ABILITY COUPLING ABILITY REACTION ABILITY BALANCE ABILITY RHYTHM ABILITY ADAPTATION ABILITY
General and specific bio motor for Yoga and.pptx
Motor Abilities The various motor abilities can be divided into conditional and coordinative abilities. The conditional abilities (strength, Speed, Endurance) are primarily dependent upon the coordinative process of the central nervous system. Strength In sports activities some amount of resistance (if not external then one’s own body weight) has to be overcome. The strength therefore is an important factor on which the sports performance depends. Depending upon the magnitude and type of resistance to be tackled in various sports, the sportsmen of different sports need different
MOTOR ABILITY ITS DEVLOUPMENT THEIR MESUREMENTS AND EVALUATION
• Structure of Motor Action Acyclic M A M A Combination Cyclic M A Simple Cyclic M A Alternate Cyclic M A Successive combination •Acyclic + Cyclic •2 Cyclic •2 Acyclic Simultaneous Combination •Acyclic + Cyclic
STRENGTH ENDURANCE SPEED FLEXIBILITY CO-ORDINATION
General and Specific Strength General strength is overall strength of the body and is the ability to types of resistance under different conditions, satisfactorily. The specific strength is the ability to effectively tackle or overcome resistance in a specific sports. Factors determining Strength (a)The size of the muscle: (b) Muscle Composition: ( c) Body Weight : (d) The length of the muscle: (e) Intensity of the Nerve Impulse (f) Coordination Among Motor Units and Muscles
Improvement of Strength There are numerous methods, exercises and equipments for strength training. Training Means for the Strength Improvement (A) Exercises with external Resistance (B) Exercises with one’s own body Weight as Resistance
Methods of Strength Improvement 1. Methods for the Improvement of Maximum Strength a) High Intensity Method Intensity:- 80-100% Repetitions :- 4-6 Recovery : Complete Explosive Methods : Intensity : 50% to 80% Repetition : 6 to 12, sets 3 to 5 Recovery : Complete
Speed
Speed is the ability to execute, under given condition, in minimum possible time. Speed ability is highly movement specific. Moreover, speed unlike the other two conditional abilities, (strength and endurance)depends much upon the nervous system and as a result is of more complex nature and is comparatively less trainable. Speed performances usually cannot be improved through training by more than 20%. Speed depends much upon factors which are genetically determined. Speed appears in different forms in different sports. The most important forms in which speed appears are : reaction ability , movement speed, acceleration ability and speed endurance.
Flexibility Flexibility is the ability to execute movement with greater amplitude. Flexibility is neither clearly a conditional ability nor a coordinative ability. Flexibility is mostly referred to as pertaining to a particular joint. But in most of the short activities, the greater amplitude of certain movement is a flexibility of more than one joint. The whole of flexibility is summarized in the following points : a) Flexibility is indispensable for the full relation of various motor abilities, i.e., strength, speed, endurance and agility. Unless the movement can be done with optimum amplitude, sufficient force cannot be developed.
b) Flexibility is very important for performing the movement with high degree of skill. c) Flexibility is also important for the prevention of injuries. Types of Flexibility Flexibility like any other motor ability can be different types. The three important types of flexibility are described below : Active Flexibility : It is the ability to do the movement with larger amplitude without any external help. Active flexibility is always less than passive flexibility. Passive Flexibility: It is the ability to do the movement with larger amplitude with external help. i.e., Partner, or force of gravity passive flexibility forms the basis of all other types of flexibility . It depends upon the stretch ability of muscle and ligaments of joints as well as anatomical shape and structure Of bone ends forming the joints.
Dynamic Flexibility : Flexibility to do the movement with larger amplitude when the body is in motion e.g.., running, jumping is called the dynamic flexibility. Dynamic flexibility much more complex in nature as compare to passive and active flexibility. Factors determining Flexibility Internal Factor : 1. Joint surface 2. Stretch ability of the muscle tendon and ligaments of a joint. 3. Efficiency of the reciprocal coordination External Factor : Age : Range of movement decreases after 18-20 years of age. Sex : The flexibility of women is 20-30% more than men. Time of the day : The best level of flexibility is shown between 10 am and 5 pm. Fatigue : Active flexibility reduces by 11.6% and passive flexibility increases by 9.5% under the influence of local fatigue. Warming Up : Flexibility increases with a proper warming up session. Flexibility Development : Flexibility can be improved through stretching exercise. These exercises are commonly called as tracting exercise and can be done in the following manner.
Ballistic Method : In this method the movement is done with a swing. The joint concern is stretched with a swing. These exercise s can be done rhythmically with a count, at each count the joint is stretched to maximum limit and is that again flexed. In this method the changes of the over stretching a joint are more, therefore a good warm up before the exercise Is essential. Slow stretch method : This method is perhaps better because due to slow stretching the muscle to remain to myotetic reflex is not strongly activated. Stretching the joints slowly allows the muscles to remain stretched to its maximum limit and is then held therefore and slowly brought back to the original position. Slow stretching and hold method : This method is perhaps better than the previous two. The joint is slowly stretched to its maximum limit and slowly brought back to the original position. These three methods can be done with external help or without external help. Active and dynamic exercise should be done for the development All the three methods are suitable or the development of static flexibility. But dynamic flexibility is needed in sports activities there dynamic exercise is forced to selected in which the joint concern is forced to do the movements with larger amplitude for dynamic flexibility of hip joint while performing Uchi Mata or Harai Goshi in Judo. Guidelines for the improvement of Flexibility : The flexibility is best trainable before puberty. After puberty the flexibility becomes less trainable. The flexibility once improved before the onset of puberty should be maintained through training in adolescence period. The flexibility exercises should be done after a good warm up otherwise chances of injuries increases. Exercises for the improvement of flexibility should be done when the sportsman is fresh. Under the condition of fatigue the muscles cannot be stretched to their maximum limits.
For an effective and fast improvement of flexibility the flexibility training should be done every day even twice a day. The main method of flexibility development is repetitions. The aim should be optimum flexibility and not maximum flexibility. The exercise should be done in correct way. Conclusion : So flexibility is very important for every sportsman. Without flexibility one cannot reach high performance. The flexibility is basic requirement for a good quantitative and qualitative execution of a sports Movement.

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General and specific bio motor for Yoga and.pptx

  • 1. GENERAL AND SPECIFIC BIO MOTOR FOR YOGA AND THEIR METHOD TO DEVELOP. (SPECIFIC CONDITIONING / FITNESS). By Chandrakant Barik Nis Coach Kalinga Stadium Complex In-charge
  • 3. SPEED • Ability to execute any motor movement in shortest possible time is known as speed. • Speed is the ability to execute motor actions, under given conditions, in minimum possible time. •Uniform speed •Variable speed •Average speed •Instantaneous speed TYPES OF SPEED
  • 4. TYPES OF SPEED REACTION ABILITY ACCELARATIO N ABILITY MOVEMENT SPEED LOCOMOTOR ABILITY SPEED ENDURANCE SIMPLE RA COMPLEX RA
  • 5. REACTION ABILITY ACCELARATIO N ABILITY MOVEMENT SPEED SIMPLE RA Signals are known Ex- Athletes starts as fast as the firing done . COMPLEX RA Signals are unknown Ex- Bowlers bowling . Maximum speed achieved, Ex-100m sprinters achieve at 6 sec in Movement with Speed, Ex-Boxing, Swimming, Discus Released
  • 6. LOCOMOTOR ABILITY SPEED ENDURANCE Maximum speed for maximum time and distance, Ex- Cycling, 100m, 200m ,Swimming, Skating Movement with Speed along with Fatigue, Ex- 800m, 400m etc.
  • 8. FACTOR DETERMINING SPEED • Muscle composition • Mobility of the central nervous system: • Explosive strength • Technique • Coordinative abilities • Bio-chemical reserves and metabolic power • Psychological Factors • Flexibility
  • 9. STRENGT H Strength is the ability to overcome resistance or to act against resistance. TYPES OF STRENGTH 1- Maximum strength: It is the ability to overcome resistance or to act against resistance. Tests: Half squat, full squat, Bench press etc. 2-Explosive strength : (Speed+ strength). It is the ability to overcome resistance with speed. • Start Strength • Strength Speed • Speed Strength Tests: Three consecutive jumps etc. 3.-STRENGTH ENDURANCE: (strength+ Endurance). It is the ability to overcome or to act against resistance for a long duration under the condition of fatigue. • Strength Endurance • Endurance Strength Tests: Pull Ups, Push Ups, Sit Ups etc.
  • 10. Maximum Strength The highest level of muscle force that can be produced, maximum strength is the ability of a muscle or specific group of muscles to recruit and engage all motor units to generate maximal tension against an external resistance. Requires high levels of neuromuscular efficiency to enhance both intra- and intermuscular coordination. Examples: Powerlifting, squat, deadlift and bench press and strongman competitions. Explosive Strength Produce a maximal amount of force in a minimal amount of time; muscle lengthening followed by rapid acceleration through the shortening phase. Focus is on the speed of movement through a range of motion (ROM). Explosive strength is based on the ability of the contractile element to rapidly generate tension, while power enhances the ability of elastic tissue to minimize the transition time from lengthening to shortening during the stretch-shorten cycle. Examples: Throwing a shot-put, Olympic lifts such as the snatch and clean-and-jerk; quickly moving out of the way of danger
  • 11. Strength Endurance The ability to maintain muscular contractions or a consistent level of muscle force for extended periods of time. Relies upon aerobic efficiency to supply oxygen and nutrients to the working muscles while removing metabolic waste. Examples: An endurance event like a 10K, marathon or triathlon; doing yard work or other vigorous household chores; high volume bodybuilding-type training Relative Strength Amount of force generated per unit of bodyweight. Can be increased by using all of the various types of strength training to improve the magnitude of force production while maintaining or reducing total body mass. If neuromuscular efficiency and muscle force production increase while maintaining a consistent body mass, relative strength will increase. Example: Two women each weigh 154 pounds. The first can do 4 pull-ups and deadlift 200 pounds, while the second can do 8 pull-ups and deadlift 220 pounds. Therefore, the second woman is capable of producing more force per pound of body weight.
  • 12. Speed Strength The maximal force capable of being produced during a high-speed movement; trained with either bodyweight or a minimal amount of resistance, allowing the movement to be executed as fast as possible. Examples: Throwing a baseball, swinging a golf club, running a sprint Starting Strength Produce force at the beginning of a movement without momentum or a pre-stretch to load mechanical energy; start moving from a stationary position An isometric contraction creates tension, which allows the surrounding elastic fascia and connective tissue to lengthen and store mechanical energy for a rapid rate of force production. Examples: A track start, a football linemen in his stance before the ball is snapped, getting up from a seated position
  • 13. ENDURAN CE ENDURANCE IS THE ABILITY TO RESIST FATIGUE • IT IS THE ABILITY, WHICH ENABLES THE SPORTSMAN TO DO A SPORTS ACTIVITY EFFECTIVELY WITHOUT GETTING TIRED AND TO RECOVER QUICKLY FROM FTIGUE DURING AND AFTER THE ACTIVITY. IMPORTANCE: 1. To maintain optimum pace/tempo during competition/ activity. 2. To ensure the good quality of technical skills. 3. To tackle higher training loads. 4. To recover quickly during the competition, between the training sessions etc 5. To remain alert and attentive during the competition 6. To avoid injuries 7. Good base for tactical behaviour. 8. In short endurance is indispensable for health, prevention of cardiac problems, general well being etc.
  • 14. 1. NATURE OF ACTIVITY a. Basic endurance b. General endurance c. Specific endurance 2-DURATION OF ACTIVITY. A- Speed Endurance B- Short Time Endurance C- Middle Time Endurance: D- Long Time Endurance TYPE OF ENDURANCE
  • 15. Basic Endurance General endurance Specific Endurance It is the ability to do movements involving large number of muscles at a slow pace for prolonged periods. Example-Walking, jogging, swimming, cycling, at moderate pace for long time more than 30 minutes • Depends more than 90/% on aerobic capacity Hence also known as aerobic endurance Ability to resist fatigue, caused by various types of activities, may be aerobic or anaerobic for longer time. or Ability to do various types of movements with higher or lower intensity for sufficient long period. Ability to do sports movement of a particular sport under conditions of fatigue long. Or It is the ability to resist fatigue caused by a specific sports activity.
  • 16. Speed Endurance Short Time Endurance Middle Time Endurance Long Time Endurance • Ability to resist fatigue in activities lasting up to 45 seconds. E.g. 400m run, 50 m free style swimming, competitive sports and ball games Ability to resist fatigue in activities lasting from 45 seconds to 2 minutes e.g. 800m run. Ability to resist fatigue in activities lasting from 2 minutes to 11 minutes e.g. 1500 m run. 3000m steeplechase Ability to resist fatigue in activities lasting from more than 11min. e.g. marathons etc.
  • 17. FACTORS DETERMINING ENDURANCE 1. Aerobic Capacity: Oxygen intake Oxygen transportation Oxygen consumption 2. Anaerobic capacity. 3. Buffer capacity. 4. Lactic acid tolerance. 5. Movement economy. 6. Psychological factors
  • 18. METHODS OF ENDURANCE DEVELOPMENT 1. CONTINUOUS METHOD:- A) Slow continuous method: • Pulse 140-160 B/M • Duration of the activity 30 minutes to 2 hours. E.g. Cross country, cycling at slow pace. B) Fast continuous method: Pulse 160-180 B/M • Duration 20 min up to 40-45 min. C) Varied pace method: • Pulse 140-180 B/M • Duration from 15 min. to 1 hour. • Running continuously and changing the pace according to plan. D) Fartlek Method: • Pulse 140-180 B/M • Duration of activity: 15 minutes to 1 hour. • Swedish word means ‘Speed play’ • Sportsperson changes his pace according to his wish. E) Playing a game for a long time without pause. F) Combating for a long time without pause. (Boxing, Judo, wrestling)
  • 19. 2. INTERVAL METHOD: • Activity with pauses or intervals of incomplete rest. • Heart rate must go up to 180 B/M. • Heart rate must come down to 120-130 B/M before the next reps. A) Intensive interval method (80-90% Intensity) B) Extensive interval method (60-80% Intensity) Short time interval method: Duration of each repetition from 15sec. to 2 min. Middle time interval method: Duration of each repetition from 2 to 8min. Long time interval method: Duration of each repetition from 8-15 min. These methods can be placed under extensive or intensive since the intensity can be changed. The short time interval method is more suitable for the development of anaerobic capacity and long time method is for the basic and aerobic capacity
  • 20. Repetition method: Repetition of high intensity with interval of complete rest (90-100%). Structure of training: Intensity : 90-100% Duration/ Distance : 3-8 sec. Run 20-70m. Swg.8-20 mts. Density (rest) : 2 to 3 min. between set 7-10min. Frequency : Optimum arranged in Sets of 3-4 reps Suitable for the development of anaerobic capacity. Also used for speed and speed endurance. Competition and control method Endurance performance depends mostly upon experience, tactical efficiency and psychic factors. They can be improved through participation in competitions. Tests and time trial are also good for specific endurance.
  • 21. COMOETITION AND CONTROL METHOD Endurance performance depends upon experience, tactical efficiency and psychic factors. • Endurance can be improved through participation in competition. • Tests and trails too are good for improving endurance. • Duration of competition can be increased. • Competitions over actual distance improve specific endurance.
  • 22. FLEXIBILITY FLEXIBILITY IS THE ABILITY TO EXECUTE MOVEMENT WITH GREATER AMPLITUDE. (R.O.M) IMPORTANCE: To develop sufficient force, optimum force is required. • Minimum muscle tension • High degree of technical skill. • Movement flow, movement rhythm and movement coupling. • Prevention of injuries. FACTORS DETERMINING FLEXIBILITY structure of the joint. Ligament of the joint. Stretch ability of muscles Co-ordination Strength Muscle temperature Time of the day Fatigue 9. Age and sex.
  • 23. TYPE OF FLEXIBILITY 1. ACTIVE FLEXIBILITY: It is the ability to do movement with greater amplitude without any external help. (eg. Stretching a joint by the sportsman himself without any external help.) Active flexibility is always less than passive flexibility. • It is dependent not only on the starch-ability of ligament and muscles of a joint but also strength of the concerned muscle. 2. PASSIVE FLEXIBILITY: • Ability to do the movement with greater amplitude with external help is called passive flexibility. (Stretching exercise with the help of a partner) Passive flexibility is always more that active flexibility. • It is dependent upon the stretch-ability of muscle and ligaments of joint as well as on anatomical shape and structure of the bone end forming the joint. 3. DYNAMIC FLEXIBILITY: • The ability to do movement with greater amplitude when the body is in motion (Running, jumping etc.). It can be active dynamic flexibility or passive dynamic flexibility . 4. STATIC FLEXIBILITY: The ability to do movement with greater amplitude when the body is in standing or in sitting position. It can be active static flexibility or passive static flexibility.
  • 24. METHODS TO DEVELOP FLEXIBILITY 1. BALLISTIC METHOD: • Movement is done with a swing in a rhythmic manner. • The concerned joint is stretched with a swing. • Can be done rhythmically with a count and at each count the concerned joint is stretched to the optimum limit and then flexed again. When using this method the muscle remain in a state of optimum stretch for a fraction of second only, as a result very large number of repetitions are necessary to ensure optimum stimulus duration for improving flexibility SLOW STRETCH AND HOLD METHOD: In this method the muscle is slowly stretched to the maximum limit and held there for a few seconds (3-8 sec) before returning to the original position POST ISO-METRIC OR PNF METHOD: PNF not very common because it can be used for particular muscle groups and needs special assistance by the partner or machine. In this method first the concerned muscle is stretched to its maximal range without any help. Second the same muscle is made to contract iso-metrically against resistance put by partner or machine. This position is held for about 5 to 7 seconds. Third, after the isometric contraction, relax the muscle and then gradually stretch to its optimum limit and hold there for 8-10 seconds, again contract the same muscle isometrically by partner or machine and then relax and stretch to its optimum limit
  • 26. CO-ORDINATION Coordinative abilities are qualities of our organism to coordinate separate elements of actions in our system to decide and execute a concrete action task
  • 27. COORDINATION Coordination is an expression / out put of coordinative abilities COORDINATION CA1 CA2 CA3
  • 28. IMPORTANCE • Movement quality • Utilization of conditional Abilities • Utilization of technical and tactical skill
  • 29. WHAT CONTRIBUTES TO COORDINATION? 1. ANATOMICAL STRUCTURES 1. Skeleton bones, ligaments 2. Muscles and tendons 3. CNS
  • 30. 2. PHYSIOLOGICAL SKILLS Strength flexibility, Muscular endurance Sensory-motor control (most important)
  • 31. 3. Neuromuscular control system Sensory information (joint positions, velocities, forces) CNS: Integration of sensory information, determination of motor command Desired body configuration present body configuration
  • 33. The kinesthetic sense is sometimes called "muscle memory," and is the awareness of our own movement, for example when we walk, eat, write, or brush our teeth. The kinesthetic sense is based on proprioception, which is awareness of the position of our joints. Kinesthesis, also referred to as kinesthesia, is the perception of body movements. It involves being able to detect changes in body position and movements without relying on information from the five senses
  • 35. DIFFERENTIATION ABILITY ORIENTATION ABILITY COUPLING ABILITY REACTION ABILITY BALANCE ABILITY RHYTHM ABILITY ADAPTATION ABILITY
  • 37. Motor Abilities The various motor abilities can be divided into conditional and coordinative abilities. The conditional abilities (strength, Speed, Endurance) are primarily dependent upon the coordinative process of the central nervous system. Strength In sports activities some amount of resistance (if not external then one’s own body weight) has to be overcome. The strength therefore is an important factor on which the sports performance depends. Depending upon the magnitude and type of resistance to be tackled in various sports, the sportsmen of different sports need different
  • 38. MOTOR ABILITY ITS DEVLOUPMENT THEIR MESUREMENTS AND EVALUATION
  • 39. • Structure of Motor Action Acyclic M A M A Combination Cyclic M A Simple Cyclic M A Alternate Cyclic M A Successive combination •Acyclic + Cyclic •2 Cyclic •2 Acyclic Simultaneous Combination •Acyclic + Cyclic
  • 41. General and Specific Strength General strength is overall strength of the body and is the ability to types of resistance under different conditions, satisfactorily. The specific strength is the ability to effectively tackle or overcome resistance in a specific sports. Factors determining Strength (a)The size of the muscle: (b) Muscle Composition: ( c) Body Weight : (d) The length of the muscle: (e) Intensity of the Nerve Impulse (f) Coordination Among Motor Units and Muscles
  • 42. Improvement of Strength There are numerous methods, exercises and equipments for strength training. Training Means for the Strength Improvement (A) Exercises with external Resistance (B) Exercises with one’s own body Weight as Resistance
  • 43. Methods of Strength Improvement 1. Methods for the Improvement of Maximum Strength a) High Intensity Method Intensity:- 80-100% Repetitions :- 4-6 Recovery : Complete Explosive Methods : Intensity : 50% to 80% Repetition : 6 to 12, sets 3 to 5 Recovery : Complete
  • 44. Speed
  • 45. Speed is the ability to execute, under given condition, in minimum possible time. Speed ability is highly movement specific. Moreover, speed unlike the other two conditional abilities, (strength and endurance)depends much upon the nervous system and as a result is of more complex nature and is comparatively less trainable. Speed performances usually cannot be improved through training by more than 20%. Speed depends much upon factors which are genetically determined. Speed appears in different forms in different sports. The most important forms in which speed appears are : reaction ability , movement speed, acceleration ability and speed endurance.
  • 46. Flexibility Flexibility is the ability to execute movement with greater amplitude. Flexibility is neither clearly a conditional ability nor a coordinative ability. Flexibility is mostly referred to as pertaining to a particular joint. But in most of the short activities, the greater amplitude of certain movement is a flexibility of more than one joint. The whole of flexibility is summarized in the following points : a) Flexibility is indispensable for the full relation of various motor abilities, i.e., strength, speed, endurance and agility. Unless the movement can be done with optimum amplitude, sufficient force cannot be developed.
  • 47. b) Flexibility is very important for performing the movement with high degree of skill. c) Flexibility is also important for the prevention of injuries. Types of Flexibility Flexibility like any other motor ability can be different types. The three important types of flexibility are described below : Active Flexibility : It is the ability to do the movement with larger amplitude without any external help. Active flexibility is always less than passive flexibility. Passive Flexibility: It is the ability to do the movement with larger amplitude with external help. i.e., Partner, or force of gravity passive flexibility forms the basis of all other types of flexibility . It depends upon the stretch ability of muscle and ligaments of joints as well as anatomical shape and structure Of bone ends forming the joints.
  • 48. Dynamic Flexibility : Flexibility to do the movement with larger amplitude when the body is in motion e.g.., running, jumping is called the dynamic flexibility. Dynamic flexibility much more complex in nature as compare to passive and active flexibility. Factors determining Flexibility Internal Factor : 1. Joint surface 2. Stretch ability of the muscle tendon and ligaments of a joint. 3. Efficiency of the reciprocal coordination External Factor : Age : Range of movement decreases after 18-20 years of age. Sex : The flexibility of women is 20-30% more than men. Time of the day : The best level of flexibility is shown between 10 am and 5 pm. Fatigue : Active flexibility reduces by 11.6% and passive flexibility increases by 9.5% under the influence of local fatigue. Warming Up : Flexibility increases with a proper warming up session. Flexibility Development : Flexibility can be improved through stretching exercise. These exercises are commonly called as tracting exercise and can be done in the following manner.
  • 49. Ballistic Method : In this method the movement is done with a swing. The joint concern is stretched with a swing. These exercise s can be done rhythmically with a count, at each count the joint is stretched to maximum limit and is that again flexed. In this method the changes of the over stretching a joint are more, therefore a good warm up before the exercise Is essential. Slow stretch method : This method is perhaps better because due to slow stretching the muscle to remain to myotetic reflex is not strongly activated. Stretching the joints slowly allows the muscles to remain stretched to its maximum limit and is then held therefore and slowly brought back to the original position. Slow stretching and hold method : This method is perhaps better than the previous two. The joint is slowly stretched to its maximum limit and slowly brought back to the original position. These three methods can be done with external help or without external help. Active and dynamic exercise should be done for the development All the three methods are suitable or the development of static flexibility. But dynamic flexibility is needed in sports activities there dynamic exercise is forced to selected in which the joint concern is forced to do the movements with larger amplitude for dynamic flexibility of hip joint while performing Uchi Mata or Harai Goshi in Judo. Guidelines for the improvement of Flexibility : The flexibility is best trainable before puberty. After puberty the flexibility becomes less trainable. The flexibility once improved before the onset of puberty should be maintained through training in adolescence period. The flexibility exercises should be done after a good warm up otherwise chances of injuries increases. Exercises for the improvement of flexibility should be done when the sportsman is fresh. Under the condition of fatigue the muscles cannot be stretched to their maximum limits.
  • 50. For an effective and fast improvement of flexibility the flexibility training should be done every day even twice a day. The main method of flexibility development is repetitions. The aim should be optimum flexibility and not maximum flexibility. The exercise should be done in correct way. Conclusion : So flexibility is very important for every sportsman. Without flexibility one cannot reach high performance. The flexibility is basic requirement for a good quantitative and qualitative execution of a sports Movement.