BEACON HIGH SCHOOL

(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

10.Training in Sports

Concept of Talent Identification, Talent Development in Sports

Talent Identification is to ensure that the appropriate players are being selected. Selection must be done fairly and
equitably. This requires a better understanding of player identification and the adoption of a suitable selection policy.

Selectors need to ensure that they are assessing the correct qualities and attributes and to ensure consistency in selection.

Talent identification is the process of recognizing current players that have the potential to excel. It involves an attempt
to predict the future capacity of performance of an individual.

Talent identification is based on a number of areas, these being physical attributes, physiological skills, technical skills,
psychological skills, cognitive skills, and social skills

It is important that the talent identification program has a clear focus that places the emphasis on identifying players with
long-term potential rather than current, tournament-winning ability.

Sports Training Cycle

The sports training cycle also known as Periodized Training works on the concept of overload and adaptation; by
stressing the body over time, allowing it to recover, and then stressing it again, athletes can gradually build fitness.

By structuring your season with these cycles in mind, you can ensure that you’re building and recovering adequately for
optimal adaptation.

Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a
particular goal and provides your body with different types of stress.
This allows you to create some hard training periods and some easier periods to facilitate recovery. It also helps you to
develop different physiological abilities during various phases of training.
During base training, you focus on the development of aerobic and muscular endurance.
During the intensity phase, this focus switches to lactate threshold and aerobic capacity (i.e., VO2 max)
As you enter the competition phase, greater emphasis is placed on boosting anaerobic capacity and neuromuscular
power.

Most significantly, periodization is the best way to promote the training effect, which consists of changes in your
cardiopulmonary and musculoskeletal systems that result in greater speed and endurance.

To develop an effective training program, it is important to understand the foundation of periodization. This foundation
consists of three cycles: macrocycles, mesocycles, and microcycles.

Macrocycle
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(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

A macrocycle refers to your season as a whole. It is the longest cycle which incorporates all 52 weeks of the annual plan
and also includes all four stages of a periodized training program (e.g., endurance, intensity, competition, and
recovery).
Macrocycle could be displayed as 4 periods;
Preparation, Pre-competition (optional), Competition, and Transition.
The preparation phase is further broken up into general and specific preparation. General preparation builds an aerobic
base for an endurance athlete. Specific preparation would be to work on the proper form to be more efficient and to work
more on the final format of the sport

The competitive phase can be several competitions, which lead to the main competition.

Transition phase It is important for psychological reasons, a year dedicating time towards training means some time off
It provides a bird’s-eye view of your training regimen and allows you to facilitate long-range planning, e.g. if you want
to prepare for a national championship event one year from now.
You can mark that date on your calendar and work to create a program that allows you to come to your peak at that time.
You can make changes to your macrocycle throughout the year because of its length.

Mesocycle
A mesocycle refers to a particular training block within that season; e.g. the endurance phase.
The mesocycle represents a specific block of training that is designed to accomplish a particular goal. This mesocycle
may include three weeks of threshold intervals followed by a week of recovery.

Two very common mesocycles consist of 21 and 28-day training blocks. For example, a 25-year-old experienced
competitor might use a 23/5 training pattern (i.e., a 28-day mesocycle). This consists of 23 days of relatively hard work
followed by 5 days of recovery. Conversely, older or less experienced athletes may opt for a 16/5 training pattern (i.e., a
21-day mesocycle) that includes 16 days of hard training followed by 5 days of recovery.

Microcycle
A microcycle refers to the smallest unit usually a week of training.

It is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. It
consists of very hard workouts for two or three consecutive days followed by an equal amount of recovery.

Here the goal is to improve key physiological abilities such as lactate threshold (the highest intensity a fit cyclist can
maintain for 60 minutes) and aerobic capacity (the maximum amount of oxygen the body can consume during high-
intensity exercise). Three or four microcycles are tied together to form a mesocycle.

You can get the most out of your training by having a good understanding of each of the three cycles of periodization
and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.

Types And Methods To Develop Strength, Endurance, And Speed

Training in sports is very important to improve the performance of a player. Training should be specific, systematic, and
scientifically based.
 BEACON HIGH SCHOOL
(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

Each activity required specific types of physical fitness components and training methods are required to develop that
component.

Strength
Strength is the ability of a muscle to overcome resistance. It is the total amount of force a muscle can exert.
Different sports require different levels and types of strength, which can be improved through specific training. Strength
can be measured in pounds or Dynes.

Types of Strength

Static Strength
It is the ability to act against resistance from one position without any movement, e.g. arm wrestling, powerlifting, or
wall pushing. It is also known as isometric Strength.

Dynamic Strength
It is the ability to act against resistance with movement. Movements are visible when someone is doing dynamic strength
training. It is divided into three parts.

 Maximum Strength: It is the ability to act against maximum resistance. It is required in weightlifting, throwing,
wrestling, etc.

 Explosive Strength: It is the ability to overcome resistance with high speed. It is the ability to forceful movement at the
quickest possible time. It is generally required in jumping activities. This Strength can be measured by Dynamometer.

 Strength Endurance: It is the ability to overcome resistance for a longer period under conditions of fatigue. This quality
enables a person to sustain his working muscle group for an extended period.

Methods To Improve Strength

Isotonic Exercises
While doing exercises tension creates in working muscles and there is a change in length. Muscles get shortened and
lengthened.

Isotonic exercises tone up the muscle. Muscles become flexible. Activities like Jumping, running, and Weight lifting are
some examples of isotonic exercises.

Isotonic Exercises are of two types:

 Concentric: It is the upward movement of action in which flexor muscles shortens and extensor muscle lengthens in size.
 Eccentric: It is the downward movement of action in which flexor muscles lengthen and extensor muscles shorten in
length.

Isometric Exercises
In these Strength training exercises, the length of muscles remains the same during workouts. These exercises have no
external movement but the tension created inside the muscle.
In these exercises, the flexor and extensor muscles feel tremendous pressure but there is no movement. Examples of
these exercises are pushing the wall, lifting heavy weights, pulling the rope in a tug of war, arm wrestling, etc.
 BEACON HIGH SCHOOL
(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

Isokinetic Exercises
In these exercises, there is a movement with continuous tension in both the flexor and extensor muscles. In this muscles
contract throughout the range of movement at a constant speed.
Both flexor and extensor muscles contract simultaneously, as a result, both develop, thus it takes less time to build
muscle.
According to individual capacity, the speed of contraction can be adjusted in these exercises. With the help of these
exercises, explosive Strength and strength endurance can be improved. Some examples are Swimming, Uphill Cycling,
etc.
Endurance

Endurance is the ability to sustain or continue the activity. In other words, it is the ability to resist fatigue for a longer
period.
Endurance is required for almost all major sports. It is one of the important components for middle and long-distance
races, football, hockey, basketball, handball, etc.

Types of Endurance
Muscular Endurance/Short-Term Endurance

Speed Endurance
This is the type of endurance in which the activity is done with high speed and intensity. This endurance is for a shorter
duration ( from 30 to 60 sec) with 80℅ to 90℅ of top speed ability.
This type of Endurance is required in medium-distance races, swimming, basketball, tennis, badminton, etc.

Strength Endurance
This type of activity is done powerfully and forcefully for a shorter duration. This duration is from 2 to 3 minutes.
Strength endurance is generally performed in the absence of oxygen. It is required in wrestling, boxing, Judo, etc.

Long term Endurance

This type of Endurance is required when the activity is done for a longer duration and the intensity or speed is slow. It
delays fatigue, it is required for long-distance running, cycling, cross country, marathon, football, etc.

Methods To Improve Endurance

Continuous Training Method

It is one of the best methods for improving endurance. In this method, Athletes perform running for long periods without
taking rest in between.
In this method, speed remains slow because the exercise is done for a longer period. This method develops a very high
level of Endurance.
This method has three types:
Slow Continuous Training Method: This method is used by long-distance runners. Duration of workout is 1 – 2 hours,
distance covered is 10 – 20km
Fast Continuous Training Method: This method is used by middle-distance runners. Duration of workout is 15 – 40
minutes, distance covered is 5 – 10km
 BEACON HIGH SCHOOL
(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

Variable Continuous Training Method: This method is a combination of fast and slow pace continuous methods. Here
the workout is done with a variable speed of 40-100 percent of the best capacity.

Advantages of Continuous Training Method

 Increases glycogen in muscle

 Increases the number and size of mitochondria
 Increases efficiency of heart and lungs
 Improves willpower and confidence

Interval Training Method

In this method, the principle of effort and incomplete recovery is followed. It is special endurance training that involves
high-intensity workouts followed by incomplete rest.

This method is the best method for endurance development. The Interval training method is based upon scientific
principles where the load is controlled through various factors to provide incomplete recovery.

 Volume or total distance

 Intensity or speed of work
 Duration of workout
 Number of repetition
 Duration of rest
 Mode of recovery

In this training method, the total workout is done in small parts, where incomplete rest is given between each workout.

Workout – Rest – Workout – Rest…

The load can be increased by increasing the workout or by reducing the recovery

Fartlek Training Method

Fartlek means speed play. It is a combination of continuous and interval training methods. In this method, an Athlete
used a natural environment for a workout.

In this method, speed is not pre-planned. He/she can change speed according to the surroundings (hills, rivers, forests,
muddy roads, etc). Athletes are made free to choose their path. He may take a rest in between, and run fast or slow.

The only thing to keep in mind is that he needs to reach the finishing point at the desired time.

Advantages of the Fartlek Training Method

 BEACON HIGH SCHOOL
(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

 It can practice in the off-season period

 It develops creativity and gives adventure
 Natural motivation is there with no boredom
 The art of self-learning is experienced

Speed
Speed is the ability to perform the movement at a faster rate. Speed depends on heredity but can be developed through
proper training.

It is the capacity of moving a body with the greatest possible velocity.

Types of Speed
Reaction Time: It is the time taken by the body to respond immediately after the stimulus. It is the first reaction to bring
our body into action.

Acceleration Ability: It is the time taken by the body to reach maximum speed. This ability depends upon explosive
strength, technique, and flexibility.

Speed of Movement: It is the time taken by the body to perform complete action.

Locomotor ability: It is the ability to maintain maximum speed for maximum distance.

Speed endurance: It is the ability to perform movements with high speed under conditions of fatigue.

Methods To Improve Speed

Acceleration Run

In this method, Athletes try to attain top speed as fast as possible. They run for 20 – 30 meter distances with maximum
speed.
This is repeated 5 to 10 times with a sufficient rest period.
The first few strides should be shorter and the frequencies of steps are very fast.

Pace Run Training Method

Pace races mean running the whole distance of a race at a constant speed. For 800m training, athletes can run a distance
of 300m or 20℅ of racing distance at full speed.

Types And Methods To Develop Flexibility And Coordination

 BEACON HIGH SCHOOL
(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

Flexibility
Flexibility is when the joints can move to their maximum range. It is the ability to execute movement with greater range.

It is affected by muscle length, adjoin ligaments, and tendons. Flexibility helps in preventing injuries, Improving Posture,
making the joint healthy, and Improving balance.

Types of Flexibility

Types of Flexibility

Passive Flexibility: Joints can move in maximum range with external help, e.g. stretching with a partner.

Active Flexibility: It is performed without external help

Active flexibility is further divided into two parts:

Static Flexibility: It is the flexibility performed from a stationary position. e.g. Chakrasana, toe touching

Dynamic Flexibility: It is the flexibility performed while in motion. This is required for gymnastics, diving, etc.

Methods To Improve Flexibility

 Ballistic Method: In this method, individuals perform various stretching exercises while in motion. In this stretching the
muscle with the help of swinging the limbs.
 Static Stretching Method: In this method, various slow stretching exercises are done from a stationary position and hold
the final position for some time.
 Passive Flexibility Method: In this method, flexibility exercises are done with external help. Such as partner help,
stretch ropes, bid role ball, bar stand, etc.
 Proprioceptive Neuromuscular Facilitation Techniques (PNF): This technique is used by advanced athletes for
gaining flexibility. Here you move into a stretch position then your partner holds the limb in this position.

Coordinative Ability
Coordinative Ability is the ability of the body to perform the movement with perfection and efficiency. It is the ability to
execute a sequence of movements smoothly and accurately.

Coordination is required for qualitative movement. It is the proper combination of strength, speed, endurance, and
flexibility during movement.

Types of Coordination

⛳Adaptive Ability: Ability to adjust the movement effectively based on changes.

⛳Balance Ability: Ability to protect the body in a stable position

Rhythm Ability: The ability to observe the rhythm of a movement and to regain balance quickly.
 BEACON HIGH SCHOOL
(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

Reaction Ability: Ability to react immediately and quickly to a signal.

Coupling Ability: Ability to combine the movements of different body parts for performing a perfect sports movement.

Circuit Training-Introduction and its Importance

Circuit training is a form of body conditioning or endurance training or resistance training using high intensity. It targets
strength-building or muscular endurance. An exercise “circuit” is one completion of all exercises.

This workout ups your heart rate and strengthens your muscles at the same time. Circuit training is basically performing
any series of moves with minimal to no rest in between the moves.

You can either rotate between stations or cycle through a series of moves using any form of resistance-dumbbells,
kettlebells, sandbags, or even resistance band-to target your upper and lower body and core and build muscular strength.

Your circuit will also include a sprint or plyometric (jump training) move to elevate your heart rate to improve your
cardiovascular fitness.

Circuit training is a form of metabolic resistance training (MRT) that combines intense resistance exercises with very
little recovery time in between the sets.

What this means is that you are increasing your metabolism to burn fat while at the same time building strength and lean
muscle mass.

Different Types of Circuit Training

Circuit training can be completely customized, meaning there are innumerable ways in which available are:

1. Strength Circuit Training: A strength circuit is a type of circuit training that consists of strength-centric, weight-
bearing exercises.

A strength circuit can be performed using free-weight exercises, machine-based exercises, or body-weight exercises. A
mix of all these strength training modes can also be a part of strength circuit training.

2. Cardio Circuit Training: A cardiovascular workout can be made more interesting by performing a cardio circuit. A
cardio circuit involves a quick succession of moves like speed skaters, jumping jacks, burpees, jump squats, and jumping
rope.

This circuit should be performed 2 to 3 times for a complete 20 to 30-minute routine.

 BEACON HIGH SCHOOL
(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

3. Strength and Cardio Circuit Training:

This type of circuit training is a circuit combining cardio with strength training moves that can burn up to 10 calories per
minute.

In this kind of circuit training, a strength training move, like squats, is immediately followed by a cardio move like
sprinting the length of a basketball court, followed by another strength move like push-ups. This type of circuit training
can be a complete body workout if a strength move for every major muscle group is included in it.

4. Sport-specific or Running Circuit Training: This type of circuit training is specially designed for athletes who wish
to enhance their performance in a specific sport.

5. Timed Circuit Training: This kind of circuit training involves working on a set time period for both exercise and rest
intervals. For example, a typical timed circuit can involve 30 seconds of exercise and 30 seconds of rest in between every
exercise.

6. Competition Circuit Training: Competition circuit training is a type of circuit training that is basically a timed
circuit in which the performer pushes themselves to complete the maximum number of repetitions of an exercise in the
set time period. The idea is to keep the time period the same but try to increase the number of repetitions they can do in
the set time period.

7. Repetition Circuit Training: This is the ideal circuit training type when working with large groups of people having
different levels of fitness and ability. While the fittest group may be able to do the maximum number of repetitions of
each exercise, the intermediate group may be able to complete a lesser number of repetitions, and the beginners might do
the least number of repetitions of each exercise.

Importance of Circuit Training

Circuit training is a bunch of aerobic exercises mixed up with resistance training to deliver a high-intensity workout.
These exercises are performed one after the other in a circuit-with minimal rest in between.

Since circuit training involves both aerobic and anaerobic exercises, this method of training is very flexible and can help
one create a customized routine.

It is important as it improves endurance due to lesser resting periods. It also aids in muscle gain and is ideal for those
looking at developing a toned body.

The five big reasons why this is important are as follows:

1. It helps combine strength training and cardio: The most productive workouts involve using maximum potential.
With the combination of weight training and increased cardiovascular exercise, your entire body to its takes one of the
best routines for weight loss and overall fitness. While the fat burn is happening, muscle gain happens through resistance
training.
 BEACON HIGH SCHOOL
(SESSION 2024-25)
SUBJECT- PHYSICAL EDUCTION

2. Workouts can be short but still extremely effective: The best part about circuit training is that you don’t need a lot
of time as most circuit training workouts can be completed in 25-30 minutes.

3. Increases metabolism. Circuit training raises the metabolism as the heart rate is continuously up during the entire
workout. This, in turn, enables the body to burn more calories even when not at the gym.

4 Beats exercise boredom.

5. See actual results faster: Muscle definition and weight loss happen faster. This is because of changing exercises and
accelerated heart rate for the duration of the workout.

Advantages of Circuit Training

1. It burns calories rapidly.

2 It reduces the risk of injuries.

3. It is time-efficient.

4. Increases lean muscle mass and helps improve the tone of the body.

5. It can be done with many people at the same time, rotating stations.

6. It is very easy to learn and needs less supervision.

7. It does not need a lot of equipment.

8. It can be done both indoors as well as outdoors.

Disadvantages of Circuit Training

1. Needs a lot of space and planning takes time and effort.

2. It may not be suitable for increasing muscle strength and power.

3. Initially very tiring, especially for beginners.

4. Does not contribute to long-term endurance needs.