OBJECTIVES and Concept of Sports Training [pARNING yp2 Principles of Sports Faining Jp3. Worming-un ahé Limbering Down ; Technique and Style 40.5 Concept and Classification of Doping 10. Pronibited Substances ahd thei Side Effects 10:7 Dealing with Alcohot and Substance Abuse Sparta training is indi able in the field of games and sports. In fact, without appropriate ining in the field of sports it t the top position. Owing to this reason training is widely used in th Sports training, directly or indirectly, aims atin {a sportsperson, which ultimately helps in enhancing histher sp iid MEANING AND CONCEPT OF SPORTS TRAINING aie The Word "'raining’ is not new; people have beer this word since archaic period. Training means the process of preparation for some task, But in the field of sports, our Min task is fitness and conditioning for sports and games. Itis only due to this reason nies. So, it is called 'sports training’, The on’ seem to coincide, but are not identical, slume and content. In fact, preparation is a complex process the sportsperson's development and ensures the necessary degree : ss for success. This complex system inclides: sports training, sports competitions Asi\farm of preparation), special nutrition, ete, Sports training is the main enmponent and iorm of preparing the sportsperson. In other words, it is a systematically planned ith the help of various exercises. The content of sports training includes if preparation of the spertsperson. Systematic training improves the level, It is the basis of hishher preparedness for achievements in the field physical exercises which are used in training have a profound effect on the opment df.an athlete. basio Traininc aNp Dopinc ty SrorrsBut the systematic and regular use of physical exercises does not ensure furtha, improvement in the performance. There are other factors which are necessary for poo, performance in sports such as special rehabilitation treatments, use of supplementay, extra-training, extra-competitions, means of assessment of performance capacity, special nutrition, psychological factors, ete. So, in order to achieve the best results all the above. mentioned factors are to be used along with physica! exorei Sports training must he understood as a specialised process of all-cound physica strengthening aimed at the preparation of sportsperson far performiince in games ang systematic and regular process, whieh is generally used fop orts training should be based on scientific facts if we want to gab sults in competition, If that is not possible, it should he based on the reoulte of successful practices Definitions of Sports Training The following definitions may be helpful to understand the meaning of sports trainings According to Matwejew, is the basic form of preparation of sportsiien.® According to Martin nned and controlled process in which, for ing a goal, chang jotor performance, ability to act and behaviour ade through m es of content, methods and organisation." According to Hare, “Sport i on scientific knowledge, and a pedagogical hrowg matic effect on psycho-physical performance d per aimsat leading a sportsman to top level of performance.” Sports training is.asys pr the objective of improving an athlete's fitnessin_ ; selected activity. It is a long term process that is progressive and recognises the individual athlete's needs and ca ng programmes use exercise or practice to evelop the qualities r said that sport ng is based on scientific principles, It helps in preparing sportsman for apex performance in sports competitions. Sports training is a main elements t hiewement in sport , highest achievement eannot be achieved inly through this training; other factors also play major roles. But, it is a given fact that) ne sportsperson, basically for bigh level competitions, sports training PAYS: ole. Allother factors seem tobe useless in its absenee. . _ sports training Js an: intricate procvse of preparing secrete eee >t depend only on successfull training practice butom the findings of sports medicine, sports biomechanics, exercise physiology, sports DS} etx. The knowledge from the above-mentioned sub-disciplines of physical education to be applied into actual practice: The principles of sports training assist in the: task applying the knowledge of these sub-disviplines into practice. These principles of: ning serve as directives for the coaches and sportspersons. For the formulation of training process, the important principles of training are described below. 1. The Principle of Continuity: According to this principle, training should be ® continuous process. There should not be any break. In fact, there should not be # Jong period of inaetivity. [t has been observed that discontinuity of training reduces Saraswart Hiavitw ann Puesiteat Bnycarion--X1logical capacities of sportspersons. asions should be maximum of Overload: The principle of overload yal london the body as y i long this, th butnottoolong, et between two prarnink principle ne Princ ates that there should he # adaptation to take place. ae He for improving the performance {cannot improve the performance, Ifthe severe of the load diminishes with the passage adaptation of load, It: means that forthe nal the training load should be increased after japtation of previous training load. For example, to incre i ase endurance, muscl for a loniger period of time than they used to. a w verthan nov niired for frets thatthe training load should be ieee conte Homyespersons The normal trainicg loud aesping loud remains stati, the effectivene vj. Itean only maintain the auious improvement of perf the must W she Pe inciple of Individual Differences: According to this prindple, event sportsperser due to individual differenves, Rach sportsperson's response exercise or load will definitely vary. So, a training programme should be modified totake individual differences into following considerations. (@) Large muscles heal slower than smaller muscles: t twitch muscle fibres recover quicker than slow twitch muscle fibres (¢) Fast or explosive movements require more recovery time than slow movements, The Principle of General and Specific Preparation: For the improvement of performance, both the general and specific preparations are equally significant. General preparation serves as the base for specific preparation. Asa matter of fact. the performance will he better if the hase is better. The general preparation increases functional capacity of all the body systems and organs. Specific preparation is then further required to improve those systems and organs on which the performance of'sportspersons directly depends. For example, the speed improved through running Will also be beneficial in football The Principle of Progression: According to this principle, the overload should not be increased too rapidly. If the overload is increased too rapidly, tt may result in injury or muscle damage. Exercising above the target zone can be dangerous. The principle of progression also mak valise the need for proper rest and recover The constant ad can lead to exhaustion.and injury . The Principle of Specificity: This principle states that exercising a certain part oF component of the hody primarily develops that part It means that to hecome better te particular exercise or skill, you must perform that exercise or skill, Por exainple, @runner should get trained by running wimmer by swimming and a cyclist byeyeling, The Principle of Active In Ofathiete's efforts and coach's skill. The princ'p! an effective training programme, theathletemy ‘The Principle of Variety: Training is a long-ten tan become boring for both the athlete and the coxe. i buildin variety in the training programme to maintain the ie Of'the athlete. Sometimes, change and variety may be done 7° olexercice, time of the day ofthe session, training grour ane a volvement: The performance of an athleteia the result feof active involvement means thas for ist participate actively and willingly 1m process and load and recovery’ wh. So, a successful coach should erest and motivation changing the nature environment, ‘paaininc AND DOPING &% ‘Sports9. The Principle of Warm-up and Coal Down: Warm-up thn activity increases blood flow to the worki 1 museles and prepar intensity sports, Proper warm-up us ugh low-intensity them for high, ally increases the bady temperature by ane yp two degrees. After training cooling down helps in transferring blood from, Working muscles back to vital organs of the body, It ia aleo fecessary for removing the waste products, The Principle of Rest and Recovery: We are well aware of the fact that the body Fegenerates during rest and booomes better and stronger than before. So the traiting Programmes should be conceived in such a way thatthere should be proper restand interval between training activities. nsuring Results: The apex dith of sports training is to attain nd results, It can be said that sports training's aim is to enable the sportsperson to put up better performance in the competitions, Therefore, this principle aims At guarantesing good performance and maintaining it for longer period. However without implementation of other principles, this principle cannot be applied. Sey proper stress should he laicl on the implementution of other principles by the cough. or physical education teach The Principle of Cyclicity:Sports training programmes are developad through: various training cycles such as macro eyele, meso cycle and micro eyole, Macro cycle is the longest cycle of training, the duration of which is 3 to 12 months approximately, Meso cycle is a training eycle for medium duration and may be 3 to 6 weeks, Micro cycleis the shortest duration cycle which may be for 3to 10 days. Meaning ofWarming-up Warming-up is usually performed to do an activity in most refined and efficient way. Ee is short-term activity and it is done prior to any competition or training, It helps the: sportsperson to prepare physically, mentally and physiologically far any type of training or competition. Infact, it is necessary to prepare those muscles, which are involved in specific activity, sport or game. Lf proper warming-up is done, muscles became ready respond efficiently. [tis process in which muselesare warmed-up by running, jogging! ndulging in some free hand exercises prior to the training or competition. This before cornpetition or training is called warming-up. The following definitions may help know more about warming-up. 1. "Warming-up isa practice in itself." “Warming-up is done to tone up the body so as to meet the ensuing activity,” "Warming-up consists of a series of preparatory exercises either before @ session or competition.” "Warming-iep is a process of Keating the whole body by running ana perfor exercises prior tothe activity or competition, * ‘Warming-ip is @ preliminary exercise of physical and mental preparation strenuous exertion.” Shuswan Heaven axe Piesicay, Roucarion—X1s by which human machine is brought to a condition at which nerves impulses of the person for quick and efficient action." svormins rope respond Vries concludes in his research study that warming-up increases temperature of nd ancl muscles improve the performance ig Hill says thal “ifnarmal temperature of body is decreased slightly, the reaction time rifbe increased, contractile time will also be increased and extension of museles will Feiss anc ifbod) temiperattire is increased than normal temperature, then contractile jjrceand speed of muscles willbe increased. Jan bernncluded that w: esngor competition to prepare well physically, mentally and psychologically. serch scholirs arnd physical educationists are divided on the issue of warming-up. Some hen hold the opinion that warming-up before performing an activity is not essential, Fy advocate that Warming-up before an activity is useless and further aver that it is ely a wastage of energy as well as time. They also say that warming-up lays obstacles Fhe way of peak performance, The number of persons who think along these lines i8 Jimited. But on the ather hand, there are a number of scholars and physical educators ‘ere of the pinion that warming-up prior to an activity, game or sport 1s essential. say that warming-up is valuable in many ways but indiscriminate warming-4p i8 ofenergy. Warming-up should be specific to the activity being performed. It can tasily observed that if proper warming-up is not done before competition or training, Be muscles are torn and damaged. It further leads to temporary or permanent inefficiency disability, Such incidents usually occur at play fields, For example, if we takepartin jump without warm-up. we may Face serious injury, stich as ankle injury, kmee mjury injury, etc. Most often, it is also observed that all the players of football, hookey, handball, tennis, badminton, ete., perform some exercises for getting warmed: Sbefore the start of the game. This shows that warming-up helps in the beginning stages respective games. It is also sen that if a basketball player tries to shoot the ball ing without proper warming-up, he/she may miss the target. Indeed, warming-4p the chances of making mistakesin the game. Therefore, most of the scholars and cal educators are in favour of intensive warming-up before participating in any event, ior sports. It enhances the performance of the sportspersons. dstoth rming-uup includes certain exercises, which ate performed before esofWarming-up following types of warming-Up. uming-up ‘aim of passive warming-up is to increase the body temperature without sical activity. In passive warming-up, the body temperature is increased |meansauchas by wearing heavy uniform, massage; hot water, steam, ‘ete, Performing passive warm-up by these meansis beneficial because of energy in the process of warmitg-up However, active warming~ good results along with passive warm-up. ‘TRAINING ANDActive Warming-up In active warming-up, a sportsman’ takes part inv activities increase his/her working e ‘arious physical avtivit; body iner ciency. Muscles are toned-up, The tem; Ta’ UP {0 the required level. Jogging and stretching exercises are auch type of warmingaup, ies, Thea perature included ip, There are two types af active w ‘These are described below 1, General Warming-u activities. This type of warming-ip includ calisthenics, striding, wind sprints coordinative abilities, and flexibi tone. The duration of gem tobe performed. teming-up vie, ener warming atid pei warming p: General warming-tip is usually performed in all types of oxeing, rannitg, jumping, stretehing. and other general exercises. Tt increased | lity of muscles and joints, It aleo improves muse \ warming-up depends upon the nature of work @ exercises 2. Calisthenic exercises Specific exercises of warming-up 2. Specific Warming-upsln specific warming Special exercises are performed which have be done, These specific exercises are perfor warming-up, Specific type of warming-up diffe game. For example, a sprinter may take few st : the actual competition. A basketball player may practise for lay-up shie oo ft throws before the competition. This type of warming-up improves the aneedimatl ve abilities, Infact, in specifio warming-up, the main stress is aid down on they various skills to be performed inthe game. Th exercises, which are usually perfa in specific warming-up, are described subsequently accortling to the eonecrned ge Storie Sasaswant Hearts asv Puysioa Eovoanion-XI(a) Cricket: Bowling catching, batting, fielding, ote (4) Badminton: Forward bending, sideways bending, backward bending, body twisti ines, ete, Basketball: Dribbling, shooting, lay up shots, shuttle ras, dodging, free throws, etc (3) (a) Lawn Tennis: Wall practice, service practice, passing shots, knocking, et. shot Put: Shifting the shot from left hand to right hand and vice versa standing throws, putting the shot with both hands, gliding practice with or without shot, ete (e) ' ( Hockey: Dribbling, rotation of stick, stopping the ball with stick, short ses, long hits. scoop, etc, ae passes, long F yethods of Warming-up vavefelowing methods of warming-up which are generally used Gpoerl method of warming-up consists of following sequences and points: 1, Jogging: Every athlete should perform jogging or slow running for 5 to 10 minutes to inorease the body temperature. For young onesit may be for 3 to 5 minutes, Jogging should be started out slowly aud then gradually the speed should be increased to itscompletion | Simple Exercises: After jogging, simple exercises should be dene from relaxed position, The exercises should be performed from simple to complex, It means that simple exercises should be done first and complex exercises afterwards Striding: It means covering a distance with long strides. These strides are long, ie, the steps should be stretched out but not too much. Knees should go high. tedy should lean forward and arms should be in running position. The distance ofrunning should not be more than 50 metres. Four to eight repetitions can beperformed. Stretching Exercises; Stretching is one of the most critical parts of warm-up and fan athlete's performance. A more flexible muscle is stronger and healthier. A’ stronger and healthier muscle responds better to exercise and activities and helps im: preventing athletic injuries 4 Wind Sprints: This is the last par On. Ih wind sprints, the distance of 25 to 30 m may petitions dependinigon age, sex and experience of the sportsperson. ng-up with Warm Water with warm water is usually done in developed coun Ketting prepared for swimming, synchronized swimming, through Massage ¢ of warming-up. It is usually done with spikes be covered. There can be 4 to 8 ntries. Taking shower is also waterpolo and diving, tlers to get warmed cles. However, it is ‘Training AND DOPING IN SportsBy Hot Drinks Some people take a cup of tea or catfee and Get themselves Warmed i bu 5 considered a good method. As a matter of fact, it hae been discarded on the basin’ Selentific experiments. enhance the function of normal Bethy cells. Gene therapy may play a vital ae fiture in the growth and development MieculO-akoletal structures. It will speed up [Be sepir Of the injuries of museles, tendons, ~ i, ete, Creating a drug-free environment TRAINING AND DOovinc10.6 PROHIBITED SUBSTANCES AND THEIR SIDE EFFECTS Prohibited tances and methods are those substances and metho tls which are bay, NING and Uupdage Pacem wind tame There are some substances which are banned 92 prohibited only during Meth techisigne oF aiethod nibited substances and methods if it enhan, werformance or dan thiete or violates the spirit of Spe any athlete tak International Pederation for exemp tobe ae ©r prohibited from use in sports. WADA is responsible for mair these whereas, bahning others depend on the administration sueh as inhalation, taking tablet or injection: 4 substqe” ICES the tts. Ty ‘i Y LOthe Sician. In ordee ierapeuitic use, he/she will have to app) it must be verified by the phy: epted, the followin pints mu would face vital health problems if he/she does not take such drug op o other suitable alternative ta that drug. eral nance enhancing benefit. rohibited at All Times or In and Out of Competition Anabolic Steroids; An Substances P; bolic stermids such as drostanolone, metenolone, oxandrlany (THG), stanezolol, ete., are prohibited during in and oit of re prohibited because they enhiance the performance and have cts forthe athle ide hormones such as erythropoietin, human growth cropin and adrenocorticotropie use they increase muscle growth andl strength red blood cells to improve the blood's ability to carry oxygen ey are prohibited in and outof competition Beta-2-Agonists: Beta. are prohibited in sports dur who dope themselves with respiratory efficiency one (HGH), in hormone (ACTH and the proc nmonly prescribed for the treatment of asthma, and out of competition. Endurance athletes agonists do sa in an attempt to enhanes thelr Diuretics: Diuretics such as dext of prohibited subst help ath . diureties, probencid, ete., conceal the presents nce in urine or other samples, They are prohibited be i in gaining an unfair competitive edge. They are also bannedinan of competition Hormones and Metabolic Modulators: These substances are prohibited Bi they interfere with the function of estragens or female hormones a used in the treatment of caricer. Tamoxifen and clomipherne are these hormones. Methods Prohibited at All Times or In and OutofCompe ‘The following methods or techniques are prohibited at all timesorin andi 1. Blood Doping. Blood doping is a method to inerease the eaunt: Autologous blood doping and homologous blood doping are: of blood doping through which the number of red blood Suusswarr Heaum ano Paystean Eoueartos=XIthe oxygen carrying capacity of ay i y an individual. Using artificial is also a secontl method of blood doping in which some eee theability to carry more oxygen to the muscles, All these technique: doping plays a significant rolein the ty ci al growth and devel talstructiires,Itisalsoprohibitedat all timesinsporta, ical Manipulation: To tamper or an attempt to tamper with gainples collected during doping controls is also prohibited at all times roroompetition in sports, ibited in Competition ‘are banned or prohibited only in competition. These substances are ts: Stimulants such as amphetamines, ephedra and cocaine are prohibited tion. Caffeine is a non-prohibited stimulant but it is also included in pring programme. These stimulants improve the performance in sports lating the mind and body artificially. That is why these are prohibited ition. Some narcotics such as fentanyl morphine and oxycodone are prohibited binoids: Cannabinoids such as hashish, marijuana, etc., cause a feeling of ‘ation, Cannabinoids are prohibited in competition. 5: These are used maitily to relieve pain. These are prohibited Prohibited in Particular Sports Ubstances are prohibited in part rsports. ‘Moho! (ethanol) is prohibited in competition only in e yand karate. ers: Beta blockers are prohibited in competition only in certain sports archery, shooting and golf. Tn fact. they keep the heart rate low and reduce tain sports such as id, still a number of studies These side effects are Effects: The regular as well as long-term use of steroids elevates: sssttre and decreases high density lipoprotein (HDL). Use of steroids also Frisk of atherosclerosis. Steroids may also lead tosuddencardiacdeath. Effects: ‘The use of steroids increases aggression, sexual desire and is to criminal behaviour. Males become impotent, testicles shrink, irged, sperm production reduces: anda man becomes bald. ‘There are effects on feraales such as masculinisation, excessive hair growth on the body, deepening of the voice, enlargement of clitoris, abnormal menstrual ‘Trainnsa AND Dorinc 1x Sportspuberty among female children, These ” cycles, reduced breast size and prematur' dice ertumors, cancer and ja - sychological effects of using steroids eye drawal from the problem and dependon tdisturbancesin the personality traits steroids cancause Psychological Effects: There are various ps, as mood swings, aggression, depression, witht onother persons, Steroids may cause significan Stimulants ; ‘ is ia, , Stimulants increase heart rate and palpitation. They aay case i tea i ren and aggression. Users of stimulants lose the ability of prudent ju Dred 1 they falter in decision making, There may be maximum chances of getting dehydrated. These. stimulants increase anxiety, hypertension and bady temperature. These reduce the rate of respiration ‘These can cause heart failure. Nareoties Nareoties may cause loss of balance and coordination. These give a false sense of security and cause loss of concentration. They may lead to drowsiness, nausea, vomiting constipation, fainting, coma, etc. They can also lead to overtraining. ‘They are highly addictive and cause withdrawal symptoms when their supply is stopped. They create illusion of athletic powers beyond actual capacity. Peptide Hormones Peptide hormones include EPO, HGH, insulin, corticotrophins, etc. These cause thickening of the blood clots because these increase the blood viscosity. These increase the risk of heart attacks, myocardial infarction, strokes and pulmonary embolism. HGH may cause overgrowth of hand, feet and face. These increase sweating. There may be musculo-skeletal changes such as enlargement of heart, headaches and joint pains, Muscles become weak due to degenerative changes in the joints in later stage. Insulin leads to low blood sugar. weakness, shortness of breath, brain damage and death. Due to these harmones, there may beulcer, osteoporosis and cataracts Beta-2-Agonists Ifused for a long time, these causetrembling, headaches and risk of cardiac arrest, Diuretics ‘These cause dehydration which can seriously affect the health of the sportsperson. These may lead to mineral imbalances, muscle weakness, irregular heartbeat and low blood pressure. The amount of potassium and sodium decreases in the body, Diuretics may als cause kidney damage Glucocorticoids Prolonged use of glucocorticoids can have various side effects such as weak tendons, torn muscle, slower healing of wounds, sodium and water retention which can result in oedema and weight gain. Fat is deposited around the neck and face. Blood sugar tends to increase which may lead to diabetes. Use of glucocorticoids can also result in physical dependence and chronic fatigue Cannabinoids Cannabinoids reduce concentration and coordination. These reduce lung eapacity which isbad for endurance events. Thesemay cause heart disease and lung cancer. BEDE Sacaswans Hears amo Punrsteat Eoucanton-XIaanoppe Sysnoxe3uvp umep —‘Suryeosq pemopsdjaraans wos osnvo stows Avuiasop. 1949 viu09 ssotaoye peauout anes Aew asop peswasop pus —-4ao “Aznfut smoduits _Suruoss0m vunpssysesney Jouning, puw area gwar oypzayeooe Ayorxue, pun ssaussopsoy onsiiyy Aejop pur Ssoujio[R exuox0uy soa] PUB TAO rquy ‘Aqdone aeIySA-GaPL aveyauys yomaag ‘Aqumyniiosat | [erinsuam-uatto ys re “wor DogUt 13}BO] (Pay Prey siinup soqio yseu pute . However, a ntimber of persons think that they their own but that is not y. So talk to someone whom ond but he/she should be supportive. You may also seek jor, doctor, ete. You may getrid ofthe can come out the problem o you trust. It may be your help from your parents, school teacher, cour ifyou proble eek propel 2. Detoxification: Detoxification isa significant step in caseof aleohol and substance abtise, In fact, de! cnubles an affected individual to stop talkt r other drug u y ‘sible. The detoxification from: gorie iz depressants, narcotics, diuretics, ett, different side effects. Detoxification may involve gradtially reduéing the dose" any drug. Detoxification is extremely significant for someone dependent on aldol e withdrawal can cause delirium. 3. Behavioural therapy: Behavioural therapy is a form of payehothera done by a psycholoy psyhiatrist or you may receive cotinselling fi d drug cout eravings. He can s therapy helps the indivi tive thought patterns that may lead fo aleoholand sub i ational enhancement therapy: Itis alsoa significant Usually employed in substance abuse treatment, In this process, patient totap into their personal motivations to resist druguse, Sinasvart Hest asp Pavsica, Epeearios Xtson: Medications are prescribed to help curtail the ier-research has shown that people generally ‘adi with counselling. your friends about 5 a your close friends will appreciate your decision for not tn take aléohol ox Be gn this tespect, your friends should be cooperative. Indeed, this step will be craving for alcohol and getbetter when medication vffoctive: jon close friends and family: Tn recovery process, having the support of close Mialastrvefriendsand family membersisaninvaluableasset id asober social network: In recovery phase, it is significant to have sober friends WhO will support your recovery. A sober social network will be definitely jngettingvid of aleohol and substance abuse . in away from your friends who still indulge in substance abuse; Don't mixup with friends who are still using drugs and alcohol. Leave those friends who Hfenpi you to slipbaek into old destructive habits of drugs and alcohol Tnvolve yourself in a distracting activity: Go to a movie, see friends, involve jfin exercise or healthy habits, if you really want to get out of the trap of drugs ‘andaleohol. alk to your friends or family member when craving oceurs: You should talk {oyour friends or family members about craving whenever it occurs, Talking abottt Gravingoften helps to discharg eand relieve thefe