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PSEB Solutions for Class 12 Class Physical Education  Chapter 2 Sports Training

Physical Education Guide for Class 12 PSEB Sports Training Textbook Questions and Answers

One Mark Question-Answers

Question 1.
How many types of warming-up are there? Name them.
Answer:
There are two types of warming up:

• Physiological warming up
• Psychological warming up.

Question 2.
Write any one benefit of Interval training Method.
Answer:
Since, hardly any training aids are required, more athletes can be trained at the same time.

Question 3.
How is the word Training used in sports?
Answer:
Sports training is the entire systematic process of preparation of athletes for highest level of performance.

Two Marks Question-Answers

Question 4.
Write the meaning of sports training.
Answer:
In general, the word sports training is commonly used by the sportsperson in the field of sports. But, in broad sense training may be defined as an organised and systematic instructional process which aims to improve the individual’s physical, psychological and intellectual performance or tactical capabilities.

Question 5.
Write one aim of sports training.
Answer:
Development of Overall Personality. Overall personality can be observed with habits, self esteem, social skills, behaviour, leadership, abilities, resilience, values, team building etc. towards the requirements of training of competition. These are the personality traits that can be achieved or improved through sports during training. Hence, sports training play an important role in the development of personality.

Question 6.
What do you know about physical structure?
Answer:
Physical structure means physique body structure or work efficiency. Shape of muscles and structure of bones can be identified through medical procedure. Inspite of these factors hereditary factors also play an important role in games and sports.

Three Marks Question-Answers

Question 7.
Write a note on the following:
(i) Physical fitness
(ii) Technical Expertise
(iii) Technical skills
(iv) Development of overall personality.
Answer:
(i) Physical Fitness:
It refers as one must possess physical fitness components e.g. strength, speed, endurance, agility, balance, power etc. these components can be achieved through regular physical training and are prerequisites of all sports. These physical fitness components vary from sports to sports e.g. some sports requires strength and endurance and other needs agility etc. With the help of physical training plan e.g. short term and long term plan, plan according to participation in general or specific competitions etc. can be achieved easily.

(ii) Technical Expertise:
Technical skill is a fundamental component of sports training. It refers to improve set of exercises and various skills used in various sports to achieve highly optimum performance or efficiency. Technical skill consists of various repeats (in order to become skill), initial training of athlete, abilities of athlete, motor abilities (fitness components), sensory abilities (understanding level of complex situation) etc. these above said fundaments can be achieved regular practice. For this, technical skill can divide in phases e.g. athlete must be prepared themselves for physical fitness, skill improvement training etc.

(iii) Technical skills:
Technical skill is a fundamental component of sports training. It refers to improve set of exercises and various skills used in various sports to achieve highly optimum performance or efficiency. Technical skill consists of various repeats (in order to become skill), initial training of athlete, abilities of athlete, motor abilities (fitness components), sensory abilities (understanding level of complex situation) etc. these above said fundaments can be achieved regular practice. For this, technical skill can divide in phases e.g. athlete must be prepared themselves for physical fitness, skill improvement training etc.

(iv) Development of overall personality:
Overall personality can be observed with habits, selfesteem, social skills, behaviour, leadership, abilities, resilience, values, team building etc. towards the requirements of training of competition. These are the personality traits that can be achieved or improved through sports during training. Hence, sports training play an important role in the development of personality.

All games and sports certainly benefit both mind and body and create discipline, team building, confidence and physical fitness. Sports training enhance strength, speed, skill, endurance, and flexibility but also increases self esteem, builds social skills and leadership, increases resilience and inculcates values. These specific personality traits which are more suitable to attain high level of sports performance in sports can be develop with the help of sports training.

Question 8.
What is warming up? What is the difference between psychological and Physical warm up? .
Answer:
“Warming up is a preliminary exercises of physical and mental preparation for a strenuous exertion”.
“Warming up is a process of heating the whole body by running and performing exercises prior to the activity”.
“Warming up is a process by which human machine is brought to a condition at which it safely responds to the nerves impulses of the persons for quick and efficient action”.

1. Physiological warming up:
It is mainly when the light exercises are performed in order to have benefits of muscular contraction due to increase in temperature of the muscles. It can furthur be classified into following two categories:

(i) Active warming up:
It involves bodily movement such as light exercises, jogging etc. to increase body temperature.
It is furthur of two types:
(a) General warming up
(b) Specific warming up

(a) General warming up:
In this type of warm-up athlete does not engage themselves in a specific activity. It generally last from eight to ten minutes. This warm-up might include very easy jogging or vigorous walking, strides and simple exercises which are helpful to increase the heart rate.

(b) Specific warming up:
In this type of warming up athlete must follow specific exercises related to game or activity. For example sprinter must do strides before actual competition. Lunge walk, buttock kicks and rotation torso from side to side are required for tennis players etc.

(i) Passive warming up:
In passive wanning up activities other than bodily movements are adapted to have physiological effects of warming up such as sauna bath, steam bath, massage, both with warm water etc.

2. Physical Wanning up:
In this, the psychological benefits of warming up are displayed with the effect of exercises. In this, mind is prepared for action within the duration of . warming up.

Question 9.
Write about the principle of uniformity and differentiation.
Answer:
1. Principle of differentiation:
As we all know ‘no two individuals are alike, they may have different physical structure, psychological make up, interest, capacities and abilities etc. So, while preparing physical training programme, a coach or trainer must take into consideration these factors.

2. Principle of Uniformity:
The second principle for the sports training lies in the use and disuse of the trained skills. It simply implies that regular training or practice is most important for any training programme. Without regular practice or use of trained skill the training or fitness level is not possible to maintain at same level.

Five Marks Question-Answers

Question 10.
What is circuit training method? Write its benefits.
Answer:
Circuit training was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leads, England. This type of conditioning involves almost all of the training factors. Circuit training can be designed to develop strength, power, muscular endurance, speed, agility and neuromuscular coordination, flexibility and cardiovascular endurance.
Circuit training is formal type of training which is done in a circular pattern.

Circuit can be set up in gymnasium hall, room, or outside of the court and fields. There are usually six to ten stations are arranged in a circuit. A trainee perform one exercise and then move to the next station to do next exercise and keep moving from one point to the other to do the rest of exercises within the stipulated time.
Benefits of Circuit Training:
Circuit training has enormous advantages. These are mentioned below-

• It is time saving.
• More players can be trained at a time.
• Swiftness in training.
• Recreation in training.
• Development of individual capabilities.
• It is easy to make separate plans for men and women.
• It combines a number of different components of training.

• It provides an interesting training environment for the athlete and there are established times and levels to motivate the athlete to continue improving.
• The circuit can be modified to fit the needs of any one group or individual.
• It can be adapted within the time constraints of the individual.
• It can accommodate large groups of individuals at a relatively low expense.
• In circuit training progression in all activities is assured.

Question 11.
What is the meaning of cooling/limbering down?
Answer:
It is very important process to bring the body in normal state after competition or training. These are simple, easy and mild exercises done after intense training to allow body from transition to resting phase or we can say that limbering down means lowering the intensity of the work by performing stretching exercise followed by deep breath and relaxation exercises.

Cooling down is a process, which should be carried out at the end of stemuos activity. Our body after an exercise or training period takes some time for coming to its normal state, during this period many accommodative activities take place inside the body. Blood circulation in effected muscles and joints take place at a faster pace and cools down slowly. Continuing with slow exercises and deep breathing, cooling down should be carried out. Sudden coming to rest posture shall cause immense harm to the joints and muscles of our body.
Methods of Cooling Down:

• Walking.
• Jogging 5-10 min.
• Static exercises 5-10 min.
• Stretching exercises 10-30 min.
• Yogic asana like shavasana.
• To take hot water bath.
• To carry out massage of the muscles to save them from hardening.
• To carry out entertainment activities or mood stimulating games.
• To carry out relaxation exercises.

The effects of cooling down are listed below:

• Assists in the decrease of post exercise stiffness and muscle soreness.
• Helpful in decreasing the risk of injury.
• Body temperature becomes normal.
• It reduces the chances of fainting.
• Supply good amount of oxygen.
• It decreases the level of underline in the blood.
• It relaxes muscles.
• Heart rate returns to initial stage.
• Decrease in tension.
• Save body from harmful effects.
• Calm down mental state.
• Reduces unwanted liquid from the muscle.
• Prepares the body for ensuing events.
• Reduces obstruction in the functioning of muscles.
• Makes the system favourable for other exercises.

Question 12.
What do you know about Interval method?
Answer:
Interval training is very useful for increasing the endurance and capabilities of sprinters and other players. This pattern of training was developed by German coach Dr.Woldemar Gerschler and Dr. Herbert Reindel, Interval training method gives importance to distance, speed, time and rest and develops tolerance, strength and proper blood circulation towards heart.

In this, interval training- relatively fast runs over relatively short distances are repeated for a number of times. We can say, a player in this pattern runs half or a quarter of the fixed distance with maximum speeds and then followed by jogging to regain strength and repeats this pattern several times. As the player develops stamina, period of rest is reduced and running time with maximum speed is increased. This system of exercise is carried out on repeatedly till a player reaches the peak of his capacities.
1. Fast or Intensive Interval training
2. Slow or Extensive Interval training.

1. Fast or Intensive:
It is also called high intensity interval training (HUT) or sprint interval training (SIT) in which intense aerobic exercise with less period of recovery is given, until the athlete gets too exhausted to continue the workout. In this athlete performs 80 to 100% of his total capacity and the heart rate goes up to 170 to 200 beats/per minute. This method is primarily used to develop speed endurance.

2. Slow or Extensive:
It is primarily used to develop general endurance of an athlete. The minutes of repetition should be more with less intensity. In this athlete performs 60 to 80% of his total capacity and the heart rate increases upto 140-180 beats/per minute.
Advantage of Interval Training:

1. Interval training utilizes the body’s two energy- producing systems: The aerobic and the anaerobic.
(i) The aerobic system is the one that allows walking or running for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.

(ii) The anaerobic system, on the other hand, draws energy from carbohydrates stored in muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest activities.
2. It improves blood circulation.
3. Since, hardly any training aids are required; more athletes can be trained at the same time.
4. Economy of time.

PSEB 12th Class Physical Education Guide Sports Training Important Questions and Answers

One Mark Question-Answers

Question 1.
Enlist various types of warming up.
Answer:
(i) Physiological Warming up
(ii) Psychological Warming up.

Question 2.
What is the effect of cooling down?
Answer:
Helpful in decreasing post exercise stiffness and muscle soreness.

Question 3.
When we should warm-up?
Answer:
We should warm up prior to any activity or an event.

Question 4.
What is the another name for cooling down?
Answer:
Limbering down.

Question 5.
Who developed the circuit training method?
Answer:
R.E. Morgan and G.T. Anderson.

Question 6.
Name the person who developed interval training method.
Answer:
German Coach Dr. Woldemar Gerschler and Dr. Herbert Reindel.

Question 7.
Enlist various types of Interval training method.
Answer:

• Fast and intensive-intental -training.
• Slow and extensive interval training.

Question 8.
In which year the circuit training method was developed?
Answer:
In the year 1953.

Question 9.
Enlist various exercises for wanning up.
Answer:
Jogging, Strides, Stretching exercises, rotation movement exercises.

Question 10.
Enlist two principles of sports training.
Answer:

• Principle of uniformity
• Principle of continuity.

Question 11.
Elucidate the meaning of term ‘circuit’?
Answer:
Circuit means a circular pattern for the formal training.

Question 12.
Give the types of physiological warming up.
Answer:

• Active warming up
• Passive warming up.

Question 13.
How many types of active warming up are there?
Answer:
Two types.

Question 14.
Which type of warming up is general warming up?
Answer:
Active warming up.

Question 15.
Which component is important under interval training method?
Answer:
This method gives importance to distance, speed, duration and rest.

Question 16.
Which component of physical fitness is developed with interval training method?
Answer:
Endurance.

Question 17.
What is circuit training?
Answer:
Circuit training is formal type of training which is done in a circular pattern. Circuit can be set up in gymnasium hall, room, or outside of the court and fields. There are usually six to ten stations are arranged in a circuit. A trainee perform one exercise and then move to the next station to do next exercise and keep moving from, one point to the other to do the rest of exercises within the stipulated time.

Question 18.
Which component are included in circuit training?
Answer:
Circuit training can be designed to develop strength, power, muscular endurance, speed, agility and neuromuscular coordination, flexibility and cardiovascular endurance.

Question 19.
How many stations can be there in circuit training?
Answer:
6 to 10.

Question 20.
What percentage of efficiency in used under fast and intense interval training method?
Answer:
80% to 100%.

Question 21.
At what level heart rate increases in fast and intense interval training method?
Answer:
170 to 200 beats/per minute.

Question 22.
At what pace training is done under fast and intense interval training method?
Answer:
In this method, training is done with fast pace for short distance.

Question 23.
At what pace training is done under slow and extensive interval training method?
Answer:
In this method, speed is maintain at medium pac.

Question 24.
What percentage of efficiency is used under slow and extensive interval training method?
Answer:
60 to 80%.

Question 25.
At what level heart rate increases in slow and extensive interval training method?
Answer:
140 to 180 beats/per minute.

Two Marks Question-Answers

Question 1.
Give the meaning of sports training.
Answer:
In general, the word sports training is commonly used by the sports person in the field of sports. But, in broad sense training may be defined as an organised and systematic instructional process which aims to improve the individuals’ physical, psychological and physiological performance or tactical capabilities.The scientific and systematic channel of preparation of players for highest level of sports performance is known as sports training.

Question 2.
What do you know about performance efficiency?
Answer:
Performance efficiency largely depends on the rate of practice and the amount of the competition and training. It also depends on training of loads during practice, training period, and quality of training and equipment. Efficiency is not achieved over a day, it needs constant training under the supervision of coach.

Question 3.
What is the need of warming up?
Answer:

• Increases temperature of muscles.
• Increases heart rate and blood flow.
• Enhances coordination and motor ability.
• Increases the sensitivity of nerve receptors.
• Lowering of the energy rates of metabolic chemical reactions.

Question 4.
Enlist methods of warming up.
Answer:
Physiological warming up:
It is mainly when the light exercises are performed in order to have benefits of muscular contraction due to increase in temperature of the muscles.

Psychological warming up:
In this the psychological benefits of warming up are displayed with the effect of exercises. In this mind is prepared for action within the duration of warming up.

Question 5.
Define cooling down?
Answer:
Cooling down is a process, which should be carried out at the end of stemuos activity. Our body after an exercise or training period takes some time for coming to its normal state, during this period many accommodative activities take place inside the body. Blood circulation in effected muscles and joints take place at a faster pace and cools down slowly. Continuing with slow exercises and deep breathing, cooling down should be carried out.

Question 6.
Highlight two advantages of cooling down.
Answer:

• Assists in the decrease of post exercise stiffness and muscle soreness.
• Helpful in decreasing the risk of injury.

Question 7.
What is principle of rest in sports training?
Answer:
This principle of training suggests that there should be sufficient rest and recovery period after the strenous work load. This is important so that one should feel fresh and recovered from fatigue to adopt further work load. In addition to rest and recover between the load it is also important that a person should take proper sleep, diet and rest before the training.

Question 8.
Highlight advantages of Interval training.
Answer:

• Interval training utilizes the body’s two energy- producing systems: The aerobic and the anaerobic,
• Economy of time,
• Improves blood circulation.

Question 9.
Who developed the circuit training method?
Answer:
Circuit training was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds, England.

Question 10.
What is the purpose of interval training method?
Answer:

• It gives importance to time, distance, speed and rest.
• It also develops endurance strength and improves blood circulation.

Question 11.
What is the aim of sports training?
Answer:

• Improvement in work efficiency.
• Development of overall personality.

Question 12.
Give the examples of specific warming up in football sport.
Answer:
Lunge walk, side steps, running backward, buttock kicks and chest hugs are required in football.

Question 13.
Stick rotation dribbing, tapping etc. specific warming up in related to which sport?
Answer:
Hockey.

Three Marks Question-Answers

Question 1.
Write a note on the following:
(a) Physical training
(b) Technical skill.
Answer:
(a) Physical training:
Physical training refers as one must possess physical fitness components e.g. strength, speed, endurance, agility, balance, power etc. these components can be achieved through regular physical training and are prerequisites of all sports. These physical fitness components vary from sports to sports e.g. some sports requires strength and endurance and other needs agility etc. With the help of physical training plan e.g. short term and long term plan, plan according to participation in general or specific competitions etc. can be achieved easily.

(b) Technical skill:
Technical skill is a fundamental component of sports training. It refers to improve set of exercises and various skills used in various sports to achieve highly optimum performance or efficiency. Technical skill consists of various repeats (in order to become skill), initial training of athlete, abilities of athlete, motor abilities (fitness components), sensory abilities (understanding level of complex situation) etc. these above said fundaments can be achieved regular practice. For this, technical skill can divide in phases e.g. athlete must be prepared themselves for physical fitness, skill improvement training etc.

Question 2.
Write about principles of continuity and uniformity.
Answer:
1. Principle of continuity:
The second principle for the sports training lies in the use and disuse of the trained skills. It simply implies that regular training or practice is most important for any training programme. Without regular practice or use of trained skill the training or fitness level is not possible to maintain at same level.

2. Principle of uniformity:
As we all know ‘no two individuals are alike, they may have different physical structure, psychological make up, interest, capacities and abilities etc. So, while preparing physical training programme, a coach or trainer must take into consideration these factors.

Question 3.
Give an account of wanning up exercises.
Answer:

• Jogging
• Strides
• Stretching exercises
• Rotation movement exercises
• Wind sprint
• Walking lunge
• Butt kicks

Question 4.
What do you mean by principle of active participation?
Answer:
Active participation means where an, athlete or sportsperson have a keen interest or willingness to take part in a particular activity. Any training programme proves to be of no use if the person is not willing or ready to take part in that very activity. So, this is the most valuable principle of training that a person should be ready in terms of interest, his physical or physiological abilities and capabilities to take any training programme.

Question 5.
Explain principles of rest and recovery.
Answer:
This principle of training suggests that there should be sufficient rest and recovery period after the strenous work load. This is important so that one should feel fresh and recovered from fatigue to adopt further work load. In addition to rest and recover between the load it is also important that a person should take proper sleep, diet and rest before the training.

Question 6.
Describe the principle of adaptation.
Answer:
This principle implies that after performing severe exercise or training programe for weeks our body becomes adjustable to increased or decreased physical demands. So, in order to have continued improvement the training programme should be such that new routine is introduced after adaptation to previous level of training or particular exercise.

Question 7.
Elucidate advantages of circuit training method.
Answer:

• It is easy to make separate plans for men and women.
• It combines a number of different components of training.
• It provides an interesting training environment for the athlete and there are established times and levels to motivate the athlete to continue improving.
• The circuit can be modified to fit the needs of any one group or individual.
• It can be adapted within the time constraints of the individual.

Five Marks Question-Answers

Question 1.
What is the meaning of cooling down? Explain about the effects of cooling down on body.
Answer:
It is very important process to bring the body in normal state after competition or training. These are simple, easy and mild exercises done after intense training to allow body from transition to resting phase or we can say that limbering down means lowering the intensity of the work by performing stretching exercise followed by deep breath and relaxation exercises.

Cooling down is a process, which should be carried out at the end of stemuos activity. Our body after ah exercise or training period takes some time for coming to its normal state, during this period many accommodative activities take place inside the body. Blood circulation in effected muscles and joints take place at a faster pace and cools down slowly. Continuing with slow exercises and deep breathing, cooling down should be carried out. Sudden coming to rest posture shall cause immense harm to the joints and muscles of our body.

Following are the benefits of cooling down:

• Assists in the decrease of post exercise stiffness and muscle soreness.
• Helpful in decreasing the risk of injury.
• Body temperature becomes normal.
• It reduces the chances of fainting.
• Supply good amount of oxygen.
• It decreases the level of aderaline in the blood.
• It relaxes muscles.
• Heart rate returns to initial stage.
• Decrease in tension.
• Save body from harmful effects.
• Calm down mental state.
• Reduces unwanted liquid from the muscle.
• Prepares the body for ensuing events.
• Reduces obstruction in the functioning of muscles.
• Makes the system favourable for other exercises.

Question 2.
What do you mean by warming up? How should body be wanned up? Explain various methods of warming up.
Answer:
Toning up of the muscles by performing warming up exercises, is most essential before starting with any physical workout. Warming up here means ‘preparing the physical body for the type of physical work it is going to do, by giving some kind of physical exercises. It is normally seen that stemuos physical exercises are started without doing any warming up exercises, which causes harmful effects on the related muscles and at times may result in to serious injury. Warming up exercises is required for preparing the body for proper demonstration of the skills. These exercises prepare a player physically and mentally for the event.

Definitions of Warming Up:
“Warming up is a preliminary exercises of physical and mental preparation for a strenuous exertion”.
“Warming up is a process of heating the whole body by running and performing exercises prior to the activity”.
“Warming up is a process by which human machine is brought to a condition at which it safely responds to the nerves impulses of the persons for quick and efficient action”.
“Warming up is done to tone up the body so as to meet the ensuing activity”.
Warming up is very essential before any competition or other activities though muscles can be damaged or tom which is lead to disability or inefficiency in sports.

Types of Warming Up:
Types of Warming up: The types of warming up can broadly be classified as follows:

1. Physiological warming up:
It is mainly when the light exercises are performed in order to have benefits of muscular contraction due to increase in temperature of the muscles. It can furthur be classified into following two categories:
(i) Active warming up. It involves bodily movement such as light exercises, jogging etc. to increase body temperature.
It is furthur of two types:
(a) General warming up
(b) Specific warming up

(a) General warming up:
In this type of warm-up athlete does not engage themselves in a specific activity. It generally last from eight to ten minutes. This warm-up might include very easy jogging or vigorous walking, strides and simple exercises which are helpful to increase the heart rate. It also improves coordination and flexibility of joints. In general warm up, there are no such specific criteria but there are few exercises which may be mandatory for increasing temperature of the muscles. These are as follows:

• Jogging
• Strides
• Stretching exercises
• Rotation movement exercises
• Wind sprint
• Walking lunge
• Butt kicks High knee pulls
• Backward step over
• Jumping jacks
• Run forward, backward and sideward
• Exercises for hands, arms, shoulder, neck, knees and legs.

(b) Specific warming up:
In this type of warming up athlete must follow specific exercises related to game or activity. For example sprinter must do strides before actual competition. Lunge walk, buttock kicks and rotation torso from side to side are required for tennis players etc. It stimulates competition actions and intensity in order to start the competition at the highest level. We have few examples of specific exercises related to game as follows:

• Lunge walk, side steps, running backward, buttock kicks and chest hugs are required in football.
• Lunge walk, buttock kicks, controlled leg swings and fast feet for runners.
• Jog on the spot, jumps from side to side; lunge forward and backward for cyclist.
• Lunge walk, buttocks kicks, jumping high and from side to side and rotating torso are for tennis.
• Dribbling, shooting and lay up shots for basket ball.
• All types of bending exercises and body twisting for badminton.

(ii) Passive wanning up:
In passive warming up activities other than bodily movements are adapted to have physiological effects of warming up such as sauna
bath, steam bath, massage, both with warm water etc.

2. Psychological Wanning up:
In this, the psychological benefits of warming up are displayed with the effect of exercises. In this, mind is prepared for action within the duration of warming up. The following ways can be adopted for the psychological warming up:

• With the help of pep talks.
• Motivational techniques
• Meditation and relaxation training.

Question 3.
Write the meaning of Interval training method. Briefly explain various purposes of interval training method.
Answer:
Interval training is very useful for increasing the endurance and capabilities of sprinters and other players. This pattern of training was developed by German coach Dr.Woldemar Gerschler and Dr. Herbert Reindel, Interval training method gives importance to distance, speed, time and rest and develops tolerance, strength and proper blood circulation towards heart.

In this, interval training- relatively fast runs over relatively short distances are repeated for a number of times. We can say, a player in this pattern runs half or a quarter of the fixed distance with maximum speeds and then followed by jogging to regain strength and repeats this pattern several times. As the player develops stamina, period of rest is reduced and running time with maximum speed is increased. This system of exercise is carried out on repeatedly till a player reaches the peak of his capacities.

Advantages of Interval Training:
1. Interval training utilizes the body’s two energy- producing systems: The aerobic and the anaerobic.

(i) The aerobic system is the one that allows walking or running for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.

(ii) The anaerobic system, on the other hand, draws energy from carbohydrates stored in muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest activities.

2. It improves blood circulation.
3. Since, hardly any training aids are required; more athletes can be trained at the same time.
4. Economy of time.
Purpose of the Interval training method

Improves anaerobic performance:
Adapt the body to running condition, including high pace and high levels of lactase in muscles. Accomplish more overall work with less physiological strain in comparison to continuous running.

Question 4.
What is the meaning of sports training? Briefly explain principles of sports training.
Answer:
Meaning and Definition of Sports Training:
In general, the word sports training is commonly used by the sportsperson in the field of sports. But, in broad sense training may be defined as an organised and systematic instructional process which aims is to improve the individual’s physical, psychological and intellectual performance or tactical capabilities. It can be said that, ‘the means with which a sports person is prepared physically, technically, tactically, intellectually, psychologically and morally is called sports training.

The scientific and systematic channel of preparation of players for highest level of sports performance is known as sports training. All the learning influences and processes that are aimed at enhancing sports performance.
are considered to be an important part of sports training. .

Definition of Sports Training:
Various experts have defined the concept of sports training in different ways. Some of the definitions are as follows:
According to Matveyev, “the fundamental form of an athlete’s training is called sports training. It is an organised process of controlling a player’s development with the help of systematically organised exercises”. There are several universally accepted scientific training principles that must be followed in order to improve conditions and sports performance. These training principles are as follows:

1. Principle of differentiation:
As we all know ‘no two individuals are alike’, they may have different physical structure, psychological make up, interest, capacities and abilities etc. So, while preparing physical training programme, a coach or trainer must take into consideration these factors.

2. Principle of Continuity:
The second principle for the sports training lies in the use and disuse of the trained skills. It simply implies that regular training or practice is most important for any training programme. Without regular practice or use of trained skill the training or fitness level is not possible to maintain at same level.

3. Principle of load (overload):
In order to improve the level of performance, the overload i.e. load greater than normal stress must be given properly. It should be done in a systematic way. The load should be increased gradually after adapting certain training level.

4. Principle of safety and prevention:
It is important to take care of every aspect related to safety such as size and specification of equipment, classification of students, warming up and protective equipment etc. to avoid chances of injuries during training. As we all know prevention is better than cure, so we should always consider these aspects while training.

5. Principle of variety:
In order to maintain the zeal and interest for the activity it is important to provide variety in the training method. The monotonous and same kind of training would bring boredom and lack of interest to continue training for the same activity. So, its necessary to change the training method to create interest for the activity.

6. Principle of periodization:
The term periodization can be described as the division of training session to attain peak performance at the time of competition. So, this is the scientific base of training, in which lots of expertise is required to design training programme to attain highest performance at the time of competition. Broadly, the periodization can be distinguished as preparatory phase, competition phase and transition or recovery phase.

7. Principle of progression:
This principle of training implies that training must proceed from simple to complex and general to specific e.g. firstly simple dribbling should be practiced in order to perform lay up shot in basketball. The basic skills should be trained first in order to create stronger base for the particular activity. It should be done slowly and gradually to attain highest performance.

8. Principle of rest/recovery:
This principle of training suggests that there should be sufficient rest and recovery period after the strenous work load. This is important so that one should feel fresh and recovered from fatigue to adopt further work load. In addition to rest and recover between the load it is also important that a person should take proper sleep, diet and rest before the training.

9. Principle of conditioning/adaptation:
This principle implies that after performing severe exercise or training programe for weeks our body becomes adjustable to increased or decreased physical demands. So, in order to have continued improvement the training programme should be such that new routine is introduced after adaptation to previous level of training or particular exercise.

10. Principle of active participation:
Active participation means where an athlete or sportsperson have a keen interest or willingness to take part in a particular activity. Any training programme proves to be of no use if the person is not willing or ready to take part in that very activity. So, this is the most valuable principle of training that a person should be ready in terms of interest* his physical or physiological abilities and capabilities to take any training programme.

Punjab State Board PSEB 12th Class Physical Education Book Solutions Chapter 2 Sports Training Textbook Exercise Questions and Answers.