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Fartlek training method is used for developing endurance. The word 'fartlek' is a swedish word means 'speed play'. this training method lays emphasis on both the aerobic and anaerobic systems. In this method, speed is not preplanned so it is left upto the individual. Self discipline plays a vital role in fartlek training method. The rate of heart beat ranges between 140 to 180 per minutes. Such examples are-warmup, jogging or slow running.
Advantages
1. It keep the heart rate up allowing an athelet to get good cardiovascular endurance.
2. It is good for aerobic and anaerobic fitness.
3. It is not rigid but flexible in nature.
4. In this training method no equipment is required.
Disadvantages
1. It is difficult to see how hard the trainee is making efforts.
2. Sometimes the athelete is likely to drop efforts.
3. It may cause accidents because it is not pre planned.
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AAPHER stands for American Alliance for Health, Physical Education and Recreation. Various AAHPER youth fitness test items included are as follows:
- Pull-ups (Boys) / Flexed – Arm Hang (Girls)
Pull-ups (Boys)
The bar is hung at a height where students can freely hang off the floor. With the overhand grip, the student should raise his body until his chin is over the bar and lower it again to the starting position with his arms fully extended. Swinging, Knee bend is not allowed. One point is scored each time the student completes a pull up.
Flexed – Arm Hang (Girls)
The height of bar should be adjusted to the standing height of the subject. The student grasp the bar with overhand grip. She then raises her body off the floor with the help of assistant to a position where the chin is above the bar. Now the subject holds the ‘hang’ position as long as possible. The stop watch is started when subject assumes starting position and stopped when the chin touches the bar.
- Flexed – Leg Sit – ups
The student lies flat on the back with knees bent and feet on the floor. The angle of knees is 90 degree. Fingers are interlocked behind the neck with elbows touching the floor. The feet are held by a partner. The student then curls up to a sitting position and touches the elbows to the knees. This exercise is repeated as many times as possible in 60 seconds (1 minute).
- Shuttle Run
The student stands at one of the lines. On the signal ‘go’ he runs, takes the block one and returns to the starting line, and places the block behind that line, he then returns to the second block, which is carried across the starting line on the way back. Two trials are permitted.
- Standing Long Jump
The student stands behind the take-off line with feet several inches apart. He then jumps forward by bending knees and swinging arms backward. Three trials are permitted. Measurement is from the closest heel mark to the take-off line.
- 50 yard Dash
After a short warm-up, the student takes a position behind the starting line. On signal ‘go’ the student runs across the finish line. One trial is permitted.
- 600 yard Run – Walk
Students can run in a group of 10-12 students. When a group is running, the timer can call out times as each student crosses the finish line.
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1. Yoga keeps our body physical active and helps in better functioning of organs. 2. Yoga helps in increasing immunity as goes the saying a healthy mind resides in healthy body. For eg. Pranayam 3. Yoga also helps in better circulation of blood in body, helps in releasing less toxins in body.
High blood pressure: Yoga asanas to control hypertension
Child pose or Balasana. Child pose is beneficial for hypertension patients. ...
Sukhasana or easy pose. It is a popular yoga asana which regulates breathing. ...
Shavasana. Shavasana or corpse pose is totally meant for relaxation. ...
Cobra pose. ...
Bridge pose.
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Dev Kumar 1 year, 8 months ago
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Posted by Sarthak Chawda 4 years, 10 months ago
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Yogita Ingle 4 years, 10 months ago
Strength is the ability of a muscle to exert force in single muscle contraction or it is the ability to overcome resistance. Strength is an essential component of physical fitness.
Types of strength are
- Maximum Strength
- Explosive Strength
- Strength Endurance
- Static Strength
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