Page 4 - LESSON NOTES, TRAINING IN SPORTS.docx

A. STATIC FLEXIBILITY B. DYNAMIC FLEXIBILITY

METHODS TO IMPROVE FLEXIBILITY
1. BALLASTIC METHOD
2. STATIC STRETCHING METHOD
3. DYNAMIC STRETCHING METHOD
4. PROPRIOCEPTIVE NEURO MUSCULAR FACILITATION TECHNIQUE

SOME GUIDE LINES FOR DEVELOPING OR IMPROVING FLEXIBILITY
1. FLEXIBILITY EXERCISES ARE BEGUN FROM ADOLSCENCE
2. FLEXIBILITY IS MOST LIKELY TO BE REDUCED IF THE EXERCISES ARE NOT PERFORMED TO MANTAIN IT.
3. FLEXIBILITY SHOULD BE PERFORMED AFTER A COMPLETE WARM UP.
4. FLEXIBILITY SHOULD BE PERFORMEDWHEN THE SPORTS PERSON IS FRESH.
5. DYNAMIC FLEXIBILITY IS MORE BENEFICIAL THAN STATIC FLEXIBILITY.
6. EFFECTIVE IMPROVEMENT FLEXIBILITY, NUMBER OF REPITITION SHOULD BE PERFORMED.
7. JERK MOVEMENT SHOULD BE AVOIDED
8. EXERCISES ARE PERFORMED WITH THE HELP OF PARTNER

COORDINATIVE ABILITIES
MAINLY COORDINATIVE ABILITIES DEPENDS ON THE CENTRAL NERVOUS SYSTEM. OUR ACCURACY,
RHYTHEM, FLOW AND CONSTANCY DEPEND ON OUR COORDINATIVE ABILITIES.

TYPES OF COORDINATIVE ABILITIES
1. ORIENTATION ABILITY 2. COUPLING ABILITY 3. REACTION ABILITY 4. BALANCE ABILITY 5. RHYTHM
ABILITY 6. ADAPTATION ABILITY 7. DIFFERENTIATION ABILITY

CIRCUIT TRAINING
CIRCUIT TRAINING DESIGNED BY G T ADAMSON AND R E MORGAON OF LEEDS UNIVERSITY IN 1957. IT IS A
SCIENTIFIC ARRANGEMENT OF EXERCISES, PERFORMED SYSTOMATICALLY AND REPEATEDLY AS CIRCUIT. IT
CONSISTS OF VARIOUS TYPES OF EXERCISES.

THE MAIN OBJECTIVE OF CIRCUIT TRAINING IS TO DEVELOP ENDURANCE AND STRENGTH ALONG WITH
FLEXIBILITY AND MOBILITY.

TYPES OF CIRCUIT TRAINING

1. TIMED CIRCUIT TRAINING
2. COMPETITION CIRCUIT TRAINING
3. REPETITION CIRCUIT TRAINING
4. SPORTS SPECIFIC OR RUNNING CIRCUIT TRAINING

MAIN CHARACTERSTICS OF CIRCUIT TRAINING METHOD
1. SIMPLE TO LEARN SIMPLE TO EXECUTE
2. PERFORMED WITH MEDIUM RESISTANCE AND WEIGHT
3. REPETITION IS MORE
4. AIM IS TO DEVELOP ENDURANCE AND STRENGTH
5. EXERCISES OF WHOLE BODY PARTS
6. IN PREPARATORY PERIOD FOR DEVELOPING BASIC ENDURANCE AND STRENGTH
7. TRAINING MUST BE PERFORMED UNDER GRADUALLY INCREASING STRAIN

CIRCUIT TRAINING EXERCISES