Page 2 - LESSON NOTES, TRAINING IN SPORTS.docx

ISOKINETIC: THOSE EXERCISES ARE PERFORMED ON SPECIALLY DESIGNED MACHINES. WERE DEVELOPED BY
PERRINE IN 1968. EX: ROWING & SWIMMING.

ENDURANCE: ABILITY TO SUSTAIN AN ACTIVITY. HERRE SAID ENDURANCE AS THE ABILITY TO RESIST FATIGUE.
ITS USALLY MEASURED BY THE NUMBER OF REPITITIONS.

1. TYPES OF ENDURANCE ACORDING TO THE NATURE OF ACTIVITY:

A. BASIC ENDURANCE: IS CALLED AEROBIC ENDURANCE. ABILITY TO PERFORM MOVEMENTS IN WHICH
LARGE NUMBER OF BODY MUSCLES ARE INVOLVED AND ACTIVITY IS PERFORMED AT A SLOW PACE FOR A
LONG DURATION. EX: JUGGING

B. GENERAL ENDURANCE: ABILITY TO REGIST FATIGUE SATISFACTORILY CAUSED BY DIFFERENT TYPES OF
ACTIVITIES BUT LONGER DURATION.

C. SPECIFIC ENDURANCE: ABILITY TO REGIST FATIGUE CAUSED BY A SPECIFIC OR PARTICULAR SPORTS
ACTIVITY. DURATION 6 TO 7 MINUTES.

2. TYPES OF ENDURANCE ACORDING TO THE DURATION OF ACTIVITY:

A. SPEED ENDURANCE: ABILITY TO REGIST FATIGUE IN ACTIVITIES LASTING UP TO 45 SECONDS. EX: 400MTRS.
B. SHORT TERM ENDURANCE: ABILITY TO REGIST FATIGUE IN ACTIVITIES LASTING UP TO 45 SECONDS TO 2
MINUTES.EX: 800 MTRS RACE.
C. MIDDLE TERM ENDURANCE: ABILITY TO REGIST FATIGUE IN ACTIVITIES LASTING UP TO 2 TO 11 MINUTES,
EX: 1500 MTRS., STEEPLE CHASE RACE.
D. LONG TERM ENDURANCE: ABILITY TO REGIST FATIGUE IN ACTIVITIES LASTING UP TO MORE THAN 11
MINUTES, EX: 5000MTRS & 10000 MTRS, CROSS COUNTRY AND MARATHANA.

METHODS TO DEVELOP ENDURANCE:

1. CONTINUOUS TRAINING METHOD: INDIVIDUAL PERFORMED FOR A LONG DURATIONWITHOUT ANY
BREAK. INTENSITY REMAIN LOW, RATE OF HEART BEAT REMAINS IN BETWEEN 140 TO 160 BEATS PER
MINUTE, DURATION LESS THAN 30 MINUTES.

ADVANTAGES: INCREASE GLYCOGEN IN MUSCLES AND LIVER, INCREASE THE NUMBER AND SIZE OF
MITOCHONDRIA, INCREASE THE EFFICIENCY OF HEART AND LUNGS,IMPROVES WILL POWER UNDER THE
CONDITION OF FATIGUE.

2. INTERVAL TRAINING METHOD: RECOVERY PERIOD CAN BE ADJUSTED ACCORDING TO THE EFFICIENCY OF
ATHLETE. THE LOAD CAN BE INCREASED BY REDUCING THE RECOVERY PERIOD.

ADVANTAGES: MORE WORKOUT CAN BE PERFORMED IN A SHORT DURATION, BENIFIT FOR
RESPIRATORY AND CIRCULATORY SYSTEM, PROGRESS CAN MEASURED EASILY,

DISADVANTAGES: PERFORMANCE COMES BEFORE COMPETITION AND CAN’T REMAIN UPTO
COMPETITION, MORE CHANCES OF INJURY.

3. FERTLEK TRAINING METHOD: GOSTA HOLMER DEVELOPED FERTLEK TRAINING IN 1937. FERTLEK MEANS
‘SPEED PLAY’. INTHIS METHOD PACE OR SPEED IS NOT PRE PLANNED, HE CAN CHANGE HIS SPEED
ACCORDING TO THE SORROUNDINGD, SELF DISCIPLINE PLAYED A VITAL ROLE,HERT BEAT 140 TO 180 PER
MINUTE IN BETWEEN, IMPROVE PERFORMANCE AND REDUCE INJURY.