UNIT-10

TRAINING AND DOPING IN SPORTS

CLASS - XI
 1.Definitions of Sports Training
• According to Matwejew, “Sports training is the basic form of
preparation of sportsmen.”

2. Principles of Sports Training

i. The Principle of Continuity:

• According to this principle, training should be a continuous
process.

• There should not be any break. In fact, there should not be a long
period of inactivity.
• It has been observed that discontinuity of training reduces the
physiological capacities of sportspersons.

• Along this, the interval between two training sessions should be

maximum but not too long.

ii. The Principle of Overload:

• The principle of overload states that there should be greater than
normal load on the body as required for training adaptation to take
place.

• It means that the training load should be increased for improving

the performance of sportspersons.
• The normal training load cannot improve the performance.

• If the training load remains static, the effectiveness of the load

diminishes with the passage of time.

• It can only maintain the achieved adaptation of load.

iii. The Principle of Individual Differences:

• According to this principle, every sportsperson is different due to
individual differences.

• Each sportsperson’s response to exercise or load will definitely vary.

• So, a training programme should be modified to take individual
differences into following considerations.

• (a) Large muscles heal slower than smaller muscles.

• (b) Fast twitch muscle fibres recover quicker than slow twitch
muscle fibres.

• (c) Fast or explosive movements require more recovery time than

slow movements.
iv. 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.

• As a matter of fact, the performance will be better if the base is

better.

• The general preparation increases the 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.

v. The Principle of Warm-up and Cool Down:

• Warm-up through low-intensity activity increases blood flow to
the working muscles and prepares them for high-intensity sports.

• Proper warm-up usually increases the body temperature by one to

two degrees.
• After training cooling down helps in transferring blood from
working muscles back to vital organs of the body.

• It is also necessary for removing the waste products.

vi. The Principle of Rest and Recovery:

• We are well aware of the fact that the body regenerates during rest
and becomes better and stronger than before.

• So the training programmes should be conceived in such a way

that there should be proper rest and interval between training
activities.
Meaning of Load

• In the field of
sports, load is
known as training
load.

• A training fond is
the work or exercise
that a sportsperson
performs in a
training session.
• In other words it can be said that training load is the psychological
and physiological demands put on the organism through movement
resulting in improvement or maintenance of performance capacity.

Meaning of Overload
• During training phase of sportspersons or athletes, load is given to
the players according to their capacity.

• Whenever this training load goes beyond the capacity of an

individual, the physiological and psychological functions are
disturbed.
• However, this increased load does not affect the
athlete/sportsperson immediately.

• But if the administration of this over load continues for a

longer period, it decreases his/her performance.

• He/she may get fatigue, loss of interest in sports, lose appetite

and get injured.

• He/she may have lack of motivation and sleep disorder.

Meaning of Adaptation
• Adaptation is the process of long-term adjustment to a specific
stimulus.

• In fact, adaptation refers to your body’s physiological

response to training.

• When you do new exercises or load your body in a different

way, your body reacts by increasing it’s ability to cope with
that new load.
• It generally takes four to six weeks for your body to adapt to
a training method.

• Adaptation occurs during the recovery period after the

training session is completed.

Meaning of Recovery
• Recovery is to regain what was lost.

• Recovery is an essential part after exercise or training load.

Meaning of Warming up

• Warming up is a series of those

exercises which help to raise
body temperature, muscular
power and speed.

• Warming up is an exercise by
which a person is prepared to
work physically, mentally and
psychologically.
Types of Warming Up

1. General Warming Up:

• General warming up includes – running, jumping, bending,
stretching, etc.

• It helps to enhance flexibility and co- ordination ability of the

muscles.

• It also improves muscle tone.

• The need and amount of warming up depends on the individual.

2. Specific Warming Up:
• Specific warming up is done just after general warming up. Various
tools/instruments are used for this.

• It varies from activity to activity like practice of passing and

dribbling in hockey before actual play, practice of catching before
cricket, etc.

• Specific warming up improves co- ordination ability.

• Specific warming up incorporates exercises keeping in mind the

skill to be played.
• Specific warming up exercises related to their sports are being
described below:

• Games – Specific Warming up

• Hockey – Dribbling, scooping, passing, hit, etc.

• Basketball – Passing while running, dribbling, shooting, lay-up

shot, etc.

• Cricket – Catching practice, bowling, batting, etc.

Methods of Warming Up

• General methods which includes various activities like:

1. Running and Jogging:

• Players have to run slowly according to their capabilities.

• It involves primarily 5-10 minutes.

• In this, running and jogging both are included.

• Players can decide the duration of warming up accordingly.

2. Simple Exercises:
• After running and jogging, players should do exercises from ankle
to the neck.

• It includes walking, rolling, bending, jumping, etc.

3. Striding:
• In this, a player runs 50-60 m through long strides.

• Also, he/she has to come back to the starting line while jogging.

• Players can repeat this as per their convenience.

4. Wind Sprint:
• In this, players run rapidly for 20- 30 m.

• They can repeat this as much as they can.

• Normally, it should be repeated for 4-5 times.

5. Stretching Exercises:
• In this, the player does stretching of several parts of his/her body
like stretching any part of the body after bending in a certain
direction.
• Mostly, these methods are common for warming up but there are
some other methods which are as follows:

1. Hot Water Bath:

• This method is generally accepted in those countries where the
climate is colder.

• Here, hot water bath should be provided to increase body

temperature and activate muscles.

2. Through Massage:
• Massage helps to improve muscle tone and also activates and
energizes muscles.
Importance of Warming Up

1. Increases Body Temperature:

• Warming up helps to increase body temperature to enhance
muscular strength and speed.

2. Increases the Nerve Impulse Speed:

• Warming up increases the nerve impulse speed.

• Increase in nerve impulse speed is useful for reducing

reaction time.

• Reduced reaction time is useful for doing rapid activities.

3. Increases Oxygen Supply:
• Warming up helps to widen blood vessels for the supply of
oxygen.

4. Safety from Injury:

• Warming up reduces possibilities of injury as it enhances
muscle tone.

5. Increases Flexibility:
• Warming up helps to increase flexibility of the body joints,
cartilages, etc.
6. Improves performance:
• Warming up improves the body’s performance by improving
flexibility, strength, tolerance, etc.

7. Reduce to Stress:
• Warming up helps reduce stress during competition.
Meaning of Limbering Down

• After a competition or training, to bring the body to normal

condition is called ‘Limbering Down’ or ‘Cooling Down’.

• Cooling down is a specific process, by which the raised

temperature and fatigue of the muscles has to be cooled
down.

• It helps to rest the body after doing rigorous exercises like.

Importance of Limbering Down

1. Normal Temperature of the Body:

• Limbering down helps to get the body to its normal temperature.

2. Decrease Stress:
• Limbering down helps to decrease mental and muscular stress.

3. Oxygen Supply:
• During training, it is obvious to have lack of oxygen in the body.

• Limbering down helps to improve oxygen supply in the blood vessels.

4. Removal of Waste Substances:
• During training, waste substances in the body might be
increased like lactic acid, uric acid, CO₂, etc.

• Limbering down helps to remove these waste substances.

5. Normal Heart-rate:
• Limbering down helps to gradually moderate the heart rate.
Meaning of Skills

• Skill is the ability to do any

task efficiently.

• Skill is a combination of speed

and co-ordination and is done
for a particular purpose.

• Examples of skills are kick in

football, service in volleyball,
shot in basketball, etc.
Types of Skills

• There are several types of skills which are described below:

1. Open Skill:
• Open skill is that skill which is not controlled by the player but is
adopted under the circumstances.

• Open skill are adopted as per requirement or circumstances during

games like hockey, football, basketball, etc.
2. Closed Skill:
• Closed skills are those skills which are already known or the action
the performer is aware of and demonstrates such as ‘service’ in
volleyball and badminton, and free kick in football.

3. Simple Skill:
• Skills that do not require speed and co-ordination are called simple
skills.

• These can be easily displayed like single-hand pass in basketball,

simple service in volleyball, etc.
4.Complex Skill:
• Skills, in which muscle, nervous system, speed and co-ordination
predominate, are called complex skills; such as dribbling in
hockey, lay-up-shot in basketball, etc.

5. Individual Skill:
• Individual skills are those skills that are done individually: like
long jump, shot-put, etc.
Technique
• Technique is the specific way of performing an activity, usually
a method that involves practical skills.

• That is, technique is the practical skill of doing a task.

• In other words, the systematic skill/ way of performing a task

through which a task is completed is called technique.

• Example: Spin service in table tennis, instep kick in football, lay-

up-shot in basketball, and crouch start techniques in running, mule
kick in Kabaddi, etc.
• Serving in table tennis is a
skill but spin service is a
technique.

• Shooting in basketball is a
skill but lay-up-shot, set shot,
jump shot are techniques.

• Jump is a skill but hitch-kick

is a technique, start in running
is skill but crunch start (bunch,
medium, elongated) is a
technique.
Tactics
• Tactics means the application of technical action against an
opponent under a game-like situation.

• Tactics as the abilities necessary in any game that allow a person or

team to successfully employ their skills and talent to the greatest
advantage.

• The main goal of adopting tactical moves during a contest is to win

or to perform well in sport.

• For example, serving to an opponent’s weak side or passing a

dummy in Basket ball.
Types of Tactics

1. Offensive or attacking tactics:

• The sportsperson or the team on attack takes the initiative
and sets conditions that will force the opponent to accept
his or her own plan of the competition.

• In these tactical strategies, the opponent is compelled to

embrace his or her own strategy for winning the match that
will allow the opponent in a favourable position.
• Offensive tactics could also be to allow the opponent to attack
and then counter rapidly without giving an opportunity to the
opponent to adjust in a new situation.

2. Defensive tactics:
• In this tactical pattern, the team or sportsperson completely
focuses on defence, giving the opponent the initiative to make
a mistake and seize the moment to counter in his or her favour.
3. High-performance tactics:
• The goal of this approach is to maintain a level of intensity
that is as high and steady as possible.

• The sportsperson must be in a condition of optimal physical

and psychological readiness in order to implement these
tactics efficiently and successfully in the competition.
Strategies
• “The path of action needed to carry out a team goal is referred to as
a strategy.

• In other terms, strategy is a tool used to accomplish objectives.”

• Basically, strategy is setting goals and creating a plan to reach

them.

• In sports, this is comparable to setting a goal to win the season or

the game
Concept of Doping
• Doping’ is the word used in the
field of sports, to refer to the
situation when athletes use
prohibited substances or methods
to unfairly improve their sporting
performance.

• In general terms, doping is the use

of performance enhancing
substances or methods by athletes
to gain an advantage over their
competitors.
• In fact, some athletes take illegal substances to enhance their
performance.

• This activity is known as ‘doping’.

Definition of Doping
• According to International Olympic Committee, “Doping is
the use of any method or substance that might harm the
athlete, in a quest to gain an unfair advantage, over his/her
fellow competitors.”
Classification of Doping

• Doping can be classified into the following two types.

• A. Performance enhancing substances
• B. Physical methods

A.Performance Enhancing Substances

1. Stimulants:
• Stimulants are related to a group of drugs that enhance alertness
and physical activity by increasing heart and breathing rates and the
functions of the brain.
• Indeed stimulants stimulate the body both physically and mentally.

• They improve the reaction time and reduce the feeling of fatigue.

• They also increase aggression.

• Amphetamines, cocaine ephedrine and adrafinil are commonly used

stimulants by athletes.

• These are taken orally, by nasal spray and by injection.

2. Anabolic Steroids:
• Anabolic steroids stimulate the growth of muscles and help athletes
to train harder and recover rapidly.

• By increasing the muscle size and strength, they enhance the

performance in sports.

• Drostanolone, metenolone and oxandrolone are common anabolic

steroids.

• These are taken orally or by intramuscular injection .

3. Beta-2-Agonists:
• These drugs are generally used to
treat asthma.

• So, drug is found in asthma

inhalers.

• These drugs relax the muscles that

surround the airway and opening
of the air passages.

• Indeed, these drugs allow more

oxygen to reach the blood.
• Owing to the endurance that this drug provides, athletes usually
take such drugs to enhance the respiratory function, increase their
capacity for strenuous efforts and resistance and shorten recovery
time.

• These drugs also stimulate the will to win in sports competition.

B. Physical Methods
• Physical methods include blood doping, chemical and gene
doping.
1. Blood Doping:
• Blood doping is defined by World Anti- Doping Agency (WADA)
as the misuse of techniques or substances to increase one’s red
blood cell count.

• Usually two units of athlete’s blood is taken some weeks prior to

competition.

• Then the blood is frozen until one or two days before the
competition when it is injected into the athlete.

• This is known as autologous blood doping.

• Homologous blood doping is
the injection of fresh blood,
taken from a second person,
straight into the athlete.

• By increasing the number of red

blood cells, the oxygen carrying
capacity to the muscles is
increased, so the muscle
endurance is increased which
ultimately enhances the sports
performance.
2. Gene Doping:
• Gene doping is the
manipulation of cells or
genes to enhance the
body’s sports performance.

• Modifying genes enables

faster reaction and
increases physical strength.

• Gene doping is based on

the principles of gene
therapy.
• The process of gene doping is likely to be used by athletes in
future in an attempt to enhance the function of normal healthy
cells.

• Gene therapy may play a vital role in future in the growth and
development of musculo-skeletal structures.

• It will speed up the repair of the injuries of muscles, tendons,

ligaments, etc.
Disadvantages of Doping
• There are varied disadvantages of different doping substances, but
the general disadvantages of various doping substances are given
below:

1. Performance enhancing drugs have a negative effect on health:

• Doping substances create a potential, long term, negative effects on
health.

• Some of the substances can stunt a child’s as well as adolescent’s

growth.
• Active use of doping creates a higher risk of liver or heart damage
and blood clotting.

• There may be impotency in men, issues with balding and

difficultly in controlling emotions.

2. Sportsmanship is reduced in the presence of doping in sports:

• If doping is used in the field of sports, it will be a damage to
sportsmanship.

• Sports competition should be fun, build character and offer

foundation of honesty.
• People excel through fair play, ethics and team work.

• Doping takes this away because there is no long term self-respect

involved.

3. Doping can create an unfair playing field for the sport:

• Doping can set the stage for unfair play putting athletes who are not
taking drugs/ hormones at a disadvantage.

4. Young athletes may be habitual of taking drugs:

Young athletes may take drugs to enhance sports performance because
professional sportspersons who take drugs act as a role model for new
athletes.