Health Related Physical Fitness a) With slow pace: This method is normally used for very long duration activity in which the pace is slow and helps in developing the aerobic capacity of an athlete. This method has a great effect on muscles. The major changes which take place are — increase in muscle glycogen level, increase of capillaries in muscle and increase in the quantity of oxidative enzymes. Number and size of mitochondria increases, thermo-regulation capacity of the body improves and due to long practice, the movement pattern also becomes economic.
b) With fast pace: In this method, the pace is faster. The duration of practice depends upon the fitness of the athlete. This method is very much effective to improve the anaerobic capacity of the athlete. c) With changing pace: In this type of method, the athlete is trained with change in pace.
This is very much effective in improving the aerobic as well as anaerobic capacity of the athlete. d) Fartlek method: This method is also called ‘speed play’. In this method, the change of pace is not planned prior to the start of the practice. This method is very effective for mature athletes.
The athlete himself decides the pace and duration as per the capacity. This method helps in developing both aerobic and anaerobic capacity. . Interval Method: In this type of method, the athlete is trained with sub-maximum intensity and with a short break in between with incomplete recovery.
This type of method is very effective and helps in improving endurance capacity. In this type of method, the training load is decided by monitoring the heart rate of the athlete. The interval given in between the exercise is also decided by monitoring the heart rate. .
Repetition Method: In this method, the pace is near to or more than the pace of real completion. The distance can be decided as per the need. The interval in between will be given for complete recovery. This method is very much useful for improving the pace judgement and anaerobic capacity.
. Competition method: This method is very much effective for learning the tactic of long distance running. This method develops specific endurance and also helps in improving certain psychological factors which play a vital role in carrying out long distance activities. Competition method can be of -