Chapter – 10

Training in Sport

In this post, we have given the Important Questions of Class 12 Physical Education Chapter 10 (Training in Sport) in English. These Important Questions are useful for the students who are going to appear in class 12 board exams.

Board	CBSE Board, UP Board, JAC Board, Bihar Board, HBSE Board, UBSE Board, PSEB Board, RBSE Board
Textbook	NCERT
Class	Class 12
Subject	Physical Education
Chapter no.	Chapter 10
Chapter Name	(Training in Sport)
Category	Class 12 Physical Education Important Questions in English
Medium	English

VERY SHORT ANSWER TYPE QUESTION (1 MARK EACH)

Q.1 What is speed?
Ans. It is the ability of an individual to cover a unit distance in minimum time.

Q.2 Define is strength?
Ans. It is the ability of an individual to overcome or act against resistance.

Q.3 What do you mean by endurance?
Ans. It is the ability of an individual to resists the fatigue for long time.

Q.4 Write the meaning of flexibility?
Ans. It is ability of an individual to move his or her joints effectively through of full range.

Q.5 What is coordinative ability?
Ans. it is the ability of an individual to perform a sequence of movements smoothly and accurately

Q.6 What do you mean by Speed endurance?
Ans. It is the ability of an individual to perform body movement with high speed to resist fatigue in activities. Example – 400 mt race.

Q.7 What is strength endurance?
Ans. Strength endurance is the ability to develop sustained contraction force of muscles one time.

Q.8 Define is acceleration?
Ans. It is the ability of an individual to reach & achieved speed from in shortest period of time.

Q.9. Explain is explosive strength?
Ans. It is the ability of an individual to overcome resistance with high speed.

Q.10. What is reaction ability?
Ans. it is that ability of an individual to react effectively and quickly to a signal.
It is two types :-
1. Simple / General reaction ability
2. Complex reaction ability

Q.11. Define movement speed?
Ans. it is the ability of an individual to do movement in minimum time. It depends upon techniques explosive strength, flexibility & coordination abilities.

Q.12. What is the meaning of sports training?
Ans. Sports training is a planned and controlled process in which, For achieving a goal, changes in complex sports motor performance.

Q.13. What are pace races?
Ans. Pace races mean running the whole distance of a race at a constant speed. In pace races, an athlete run the race with uniform speed. Example – 800mt, 1500mts.

Q.14. What do you mean by adaptation abilty?
Ans. It is the ability to adjust or change the movement effectively on the basis of changes or anticipated changes in the situation. Because in the most of the sports players have to play as per the circumstances.

Q.15. What is maximum strength?
Ans. It is ability to exert against maximum strength for exampleweight lifting, Roman Ring, throwing events, etc.

Q.16. Write two Isometric exercise for shoulder area.
Ans.

• Down the arrow
• Gymnastic
• Wrestling
• Judo
• Hanging on a horizontal bar

Short Type Question Answer (3 Marks)

Q. 1. Describe fartlek Training Method?
Ans. It is another method to develop the endurance ability. This method was developed by swedish coach “ Gosta Holmer” in 1930. So it is also known as “Swedish play” or “Speed play” (charges her/pace. Himself/herself according to surrounding (hills, river, forest, mud etc.) This method helps in development of strength and endurance of the sports person. Athlete changes his / her speed according. So it is selfdisciplined in nature. The heart rate fluctuate between 140 – 180 beats/ minute/ Fartlek training involves verying our pace throughout our run. Alternating between
fast and slow pace.

Q.2. What do you mean by flexbility? Explain types of flexibility?

Or

What is the difference between active & passive Flexibility?
Ans. Flexibility is the range of movement of the joint of a sports person.

1. Active flexibility :- The ability of an individual to do the joint movement for a longer range without any external help. Active flexibility is always greater than passive flexibility. Ex. doing any stretching exercise without external help.

It is two kinds :-

• Static Flexibility :- It is usually required by a sports person when he remains in static position e.g. Diving, sitting, lying, etc.
• Dynamic Flexibility :- It is needed for walking and running its increase by static stretching.

2. Passive Flexibility :- The ability to do joint movement with a greater range with an external help of partner. This flexibility is largely determined by joint structure, stretch ability of the muscle and ligament. Passive flexibility helps in the development of active flexibility.

Q.3 Sandeep is making a handball team for which he designed a training program. During the training programe he noticed few player are very good shooter but they were lacking stamina or endurance were getting tired very easily. Now Sandeep tried to enhance the endurance level of these players by differents methods.

1. Which conponents were lacking in the players and what values are depicted by sandeep?
2. To develop the capability to resist the fatigue in the players which type of training will you suggest?
3. What are components required for football or handball players to perform better.

Ans.
1. They were lacking of stamina or endurance and values depcited by Sandeep – good coach, awareness, alertness, and hard working.
2. I’ll suggest to continuous & interval training to develop the motor components.
3. Endurance, speed, strength, and coordination components are important for football or handball players.

Q.4 Briefly explain the types of endurance.

or

“Endurance is one of the most important factor for high performance in games & sports” Explain
Ans.
1. Basic Endurance:- is the ability of an Individual to do the Movement in which large no. of body & muscles involve at slow pace for a duration such as Walking, Jogging, or Swimming at a moderate speed.

2. General Endurance:- is the ability of an individual to resist fatigue satisfactorily caused by different type of activities.

3. Specific Endurance:- is the ability of an individual to compelete the task without any fitigue. It’s requirement is depneds upon the nature of activity (games and sports) Requirement of specific endurance of a boxes is different from that of a Wrestler.

• Speed Endurance:- is the ability of an Individual of perform a movement with high speed to resist of fatigue in activities upto 45 seconds.
• In short term endurance – Short term endurance is needed to resist fatigue in sports activities lasting from 45 seconds to 2 minutes. Ex. 800 m race.
• The medium term endurance :- is the activity lasting from 2.min to 11 minutes. Ex. 1500 & 3000 mts.
• Long term Endurance – is needed for those sports which require more than 11 minutes time ex. 5000m to 1000m cross country race.

Q.5. Explain about accleration Run and pace run.

Or

Beifly explain the methods for improving speed.
Ans.

Pace run: Pace run means running the whole distance with a constant speed. Generally 800 mt and above races are included in pace races. An athlete can run a distance of 300m. at full speed but in longer races such a 800 mtr. or above, he must conserve his energy by reducing the speed. Ex-If there is a runner of 800m race. His best time is 1 minute 40 seconds. So he should run first 400 m in 49 seconds and next 400m in 51 seconds. This procedure is called pace race or pace run.

Acceleration Run: Acceleration runs are usually used to develop speed indirectly by improving explosive strength, technique, flexibility and movement frequency. It is the ability of a sprinter to achieve high speed from a stationary osition. For direct improvement of acceleration speed a sprinter should do 25-30 mt. sprint of 6-12 times. The maximum speed should be achieved within 5-6 sec. Sufficient intervals should be
provided between the repetitions.

Q.6. Write the advantages of circuit paining?
Ans. Advantages of Circuit Training

• Circuit training can be performed indoors or outdoors. In rainy season, this training can be doned in rooms.
• The equipments for exercises can be provided easily.
• It is easy to learn. A trainee can learn to train himself.
• The trainee gains good result in a short period.
• It is an interesting method of training.
• It does not require long duration to perform exercises.
• A number of athletes can do circuit training according to the stations at the same time.

Q.7. What is circuit Training? Make one training session of 8 stations aor student of general fitness.
Ans. Circuit traning is that kind of training method, In which various exercises will be done in certain quantity with apratus and without apratuses. Its aims are improve strength and muscle capacity.

Q.8. How to Increase the Load in Circuit Training.
Ans. Following points are important to increase the load in Circuit
Training :

• Number of repetitions can be increased per exercise.
• Frequency can be increased.
• The additional load can be increased.
• The interval between exercises can be reduced.
• The number of rounds in the circle can be increased.

Long Answer type question (5 Marks)

Q.1. What are the methods to develop improve flexibility? Explain

Or

What is the difference between ballistic method and post Isometric method?
Ans. To maintain flexibility in games and sports stretching Exercises should be done. By following methods, one an can improve their flexibility.

• Stretch & hold method – We stretch our joint to maximum limit and hold it for a few seconds before returning to the initial Phase. The holding period must be not more than 3 to 8 sec. The method is also use for improving passive flexibility.
• Ballistic Method – In this method the stretching exercises are done in a swing, so this is called the ballistic method. A proper warm – up should be done before these exercise. Due to or stretching of the muscle can be done in a rhythm.
• Post – Isometric Method – This method is based on the principle of proprio- Ceptive nuro- muscular facilitation means, If a muscle is controted maximally for a few seconds, then often the contracted maximally for a few second. Then after the contraction if remains in a Static position for a few Seconds for 6-7 seconds and gives very low resistance to that Stretch. The duration of the stretch should be increased up to 8-10
  second and repeated 4-8 times for each muscle group.

Q.2. What are the methods for developing strength?

Or

Write the difference between isometric, isotonic and Isokinetic exercises.
Ans. Strength – is the capacity of the whole body or of any of its parts to exert force.
There are two types of strength – Dynamic & static strength Following mention methods are used to improve strength.

1. Isometric Exercise : The word isometric is comprised of 2 words “iso “same” and “metric “length”. Means when we do these exercises work done cannot be observed. These exercises require less time and equipments and can be carried out anywhere. These exercises are useful for maintaining strength in case of injury.

Eg. Archery, weight lifting, gymnastic are the examples of isometric movements

Work done = Force X Distance moved
but distance moved is 0, therefore work done is zero.

2. Isotonic Exercises :- “Iso” Means ‘same’ and ‘tonic’ means tone. In these types of exercise when we do movements it can be observed directly. The length of muscles can be seen and called eccentric Contraction and concentric contraction accordingly. Ex. When we throw a ball, jump. run, weight training, these type of contraction occurs. These Type of exercise is widely seen in games & sports. We can do these exercise with equipment or without equipment. These increase and length of th muscles and are good for conditioning in sports. 

3. Iso-Kinetic Exercises – “Iso” – ‘Same’ “and’ kinetic – motion’. These exercises were introduced by j.j. perrine in 1968. These exercise are done by specially design machine and are combination of isotonic and Iso-metric exercises. These exercises develop strength of muscles. These type of
movements are usually not applied in games and sports except water sports, skating, climbing, running etc.

Q.3. What are coordinative abilities in sports? Describe the type of coordinative abilities?
Ans. Coordinative abilities are those abilities which stabilized and generalized pattern of motor control. These abilities help the sportsman to do a group of movements with better quality and effect.
Coordinative abilities primarily depend upon the central nervous system. In sports, the coordinative abilities are under :-
1. Differential ability
2. Orientation ability
3. Coupling ability
4. Reaction ability
5. Balance ability
6. Rhythm ability
7. Adaptation ability

• Orientation ability :- It is ability of a person to adjust himself as per the time and condition of place. This ability has difference importance in each game. Ex. Play ground.
• Coupling ability :- it is the ability of a player to move his physical organs in order to do his activities. For example. Coordinative between hands and eyes, feet and eyes etc. Ex. in volleyball the smasher smashes the ball according to the lift of the ball and blockers coordinating the movements of his hands head and feet.

Methods to improvement of coordinatin abilities :-
1. Practicing physical exercise.
2. Correct and conscious movement
3. Additional means to improve motor sense
4. Variation in exercises
5. Degree of difficulty

Q.4. Differentiate between the continuous method and interval method? Describe its advantages.
Ans.

1. Continuous Method :- in this type of method, the exercise is done for a long duration without taking rest. We do the exercise for a long duration. So the intensity of work is low. The heart rate during the exercise for a sportsman should be between 140-160 beats per minutes. For fast continuous method the heart rate of an athlete should be increased about 175 – 180. Min. Its duration of exercise should be more than 30 minutes. Ex. running walking, cycling, cross-country race etc.

Advantages :
1. Doing work continuously in spite of being tired strengthens the will to work.
2. According to this method increases the red blood cells in muscles.
3. In this method the working efficiency of heart and lungs gets enhanced.
4. In this method Glycogen in muscles and liver gets increased.
5. Player develop self discipline and self confidence. Apart from this their will power also gets enhanced.

2. Interval Method :- This method is very effective for developing endurance for track runners. Intervals are given to the athlete in between the repetition for recovery. The recovery period for athlete varies from person to person. The heart should go up to 18 beat/ min. and when the heart rate comes down to 120-130 beats/ min again the repetitation/ work starts. The training load should be given again after checking the heart
rate of the athlete. Ex. Middle distance race, foot ball, hockey etc.

Advantages :-
1. if an athlete perform these exercise in proper way then it will help to improve the working capacity in short time.
2. This method has a positive effect on both respiratory system and circulatory system.
3. The trainer can observe a players easily. The player in short time can enhance his endurance.
4. The player comes to learn about the effect of his training.
5. If the player mistake in executing the coach/ trainer can give him useful suggestion during recovery time. Thus, the players morale may be boosted.

Q.5. What is High Altitude Training? Explain the impact of it on a Athlete.
Ans. At high altitude the availability of oxygen to the body is less than at sea level. By training at high altitude athletes aim to allow their bodies to produce extra red blood cells to transport oxygen in an attempt to met the oxygen deficiently. Impact on a Athlete – At high altitudes athletes may experience sun burns, snow blindness. In fact, exposure to higher altitude may also result in functional disorder as mountain or altitude sickness like symptoms of serve headache, nausea and vomiting, coughing and swelling in the hands & feet. To complicate matters more, dehydration can be a series problem at high altitude. On the other hand, while adoption to altitude will improve a runner’s oxygen transport function. The increased oxygen transportation from the red blood cells means your body will optimize the amount of available oxygen. The increase of RBC helps improve your VO2 max. But VO2 max levels are lower at high alitude than at sea level.

Tips for High Altitude
1. Take it easy on a day one
2. Take a walk give your body time to adjust before taking on a full work out.
3. Altitude is very dehydrating. Drink lots of water & juices.
4. Avoid alcohol
5. Avoid sleeping pills but to get a good night’s steep.

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