Training & Doping in Sports Notes in English Class 11 Physical Education Chapter-10 Book-1

 

The meaning of sports training

Sports training is a complex process of preparing players for higher performance. Through this entire process, the level of players is improved with the help of sports training.

Principles of sports training

Principle of overloading:

• This means that training load must be increased to increase athletes’ performance.

• For example, to increase endurance the muscles must work for longer periods of time than they are used to.

Principle of Progression Order:

• According to this principle, overload should be gradually increased in a systematic manner, so that players can easily handle it.

• This principle also ensures proper rest and recovery.

Law of Continuity:

• The process of training should be continuous.

• There should not be any long break in this.

• The gap between two training sessions should not be too long.

Principle of Diversity:

• There needs to be variety in training to keep it interesting and motivating.

• This may include changes to the nature, timing, and environment of exercise.

• Variety keeps players from getting bored and improves performance.

Principle of Individual Differences:

• According to this principle, every player has different needs and abilities.

• The training process may vary for all players due to their different body structure, ability, and stamina.

• It also takes different time for different players to regain strength.

Principle of Uniqueness:

• According to this principle, if a particular organ or part of the body is exercised, then that organ develops more.

• Depending on the specific sport or activity, the relevant muscles and organs are developed through targeted exercises.

Theory of Active Suffering:

• According to this principle, an effective training program requires athletes' full involvement, active participation, and willingness.

• Better results of training are achieved only when players participate in it wholeheartedly.

Principle of cyclicality:

Sports training programs are divided into different phases or cycles.

These cycles are mainly built on the basis of meso cycle (mid term), macro cycle (long term), and micro cycle (short term).

• Macro cycle: The longest period (usually in months).

• Meso cycle: middle period.

• Micro cycle: The shortest duration (3 to 10 days).

These cycles make training systematic and effective.

Principle of general and specific preparation:

• Both general and specific preparations are equally important for improving performance.

• General preparation serves as the base for specific preparation.

Principle of rest and recovery:

• According to this principle, training programs should be designed in such a way that players get proper intervals and rest between training related activities.

• It gives both the body and mind an opportunity to regain energy and strength.

Training load: overload, adaptation and recovery

Training load 

 Training load means all the exercises performed by an athlete and their intensity (difficulty level).

Types of training loads

1. Normal Load

2. Crest Load

3. Over Load

1. Normal Load

• This is the exercise or load that a player can perform easily without any major difficulty.

• Example: Daily basic warm-ups or light exercises that do not put too much strain on the body.

2. Crest Load

• This is a little more than the normal weight, but the player can adjust or handle it according to his ability.

• Its purpose is to improve the performance of the player by making him work harder than usual.

3. Over Load

• This is much more than the physical and mental capacity of the player.

• When used properly and planned it can lead to high levels of performance, but when used excessively or incorrectly it can lead to injury or increased mental stress.

Signs of overload

• Persistent muscle pain

• higher heart rate

• Constant fatigue

• mental fatigue

• More likely to suffer injuries

• Depression

Adaptation

• Whenever we start a new activity or exercise, our body and mind initially put in time and effort into that task.

• But gradually the body adapts itself to that new environment, so that later on that work can be done easily. This process is called adaptation.

Recovery

• In the context of sports, recovery is the process of the body returning to its previous normal state after training or competition.

• The process of repairing loss / damage caused to the body during training or competition is called recovery.

• After intense physical activities, it takes some time for the body to get back to its previous normal state, hence recovery is also called restoration.

Warming up:

• Warming up is a short duration activity done before any serious or skillful activity.

• Warming up is necessary before exercise and it includes ten minutes of light exercises like slow running, some bare hand exercises and muscle stretching etc.

Importance of Warming Up 

• Increased body temperature

• Reduces anxiety and stress

• Warming up prevents injury

• Increase in muscle functioning capacity.

• Increases flexibility.

• Increases potency.

• Enhances endurance.

• Improves the performance level. 

There are two main types of heating

normal warm up 

• In this, the whole body is prepared with light activities like slow running, jumping jacks, light stretches, etc.

• Purpose: To increase body temperature, improve blood circulation, and make muscles and joints flexible.

specific heating 

• This includes specific drills/activities specific to the sport or activity, such as racket swinging before badminton, dribbling and shot practice before basketball.

• Objective: To prepare the muscles and movements that will be used in the main game or practice.

procrastination 

• Relaxation means slowly bringing the body back to normal state after any exercise or sports activity.

• At the end of a competition or training session, athletes are often asked to do some activity such as jogging or walking.

The importance of procrastination 

• The body temperature becomes normal.

• stress reduction.

• Reduces the chance of dizziness or fainting.

• Proper supply of oxygen.

• There is no stiffness in the muscles.

• The heart rate returns to the initial phase.

Concept of skills, techniques, tactics and strategies

Skill

• Skill means that an activity is learned so well through constant practice that it becomes almost automatic. Because no child is born with a particular skill, it is learned and perfected through practice.

• Skill is an athlete's ability to select and perform the right techniques at the right time, successfully, regularly, and with minimal effort.

• The ability to perform a complete activity effectively is known as skill. 

Technique

• Techniques are the fundamental/basic movements of any sport or event.

• A technique is a way of demonstrating a skill. A skill can be demonstrated using more than one technique. 

Tips

• Tactics are the methods by which players try to outsmart (outdo, defeat) their opponents.

• Tips are the specific tools used to execute the strategy. 

Strategy

• Strategy is the overall plan for successful participation in a competition. It is a long-term plan that focuses on achieving goals using a variety of tactics.

• Strategy is a broad plan that takes into account the future situation and considers various tactics to accomplish the goal. 

Meaning of Doping 

Meaning of Doping

• When an athlete enhances his or her performance in sports by using banned substances or methods it is called doping.

• Example: Narcotic drugs, steroids etc.

Side effects of doping 

Stimulants:

• Loss of appetite, headache, stress etc.

• Increase in blood pressure and rise in temperature.

• Alertness increases.

Anabolic Steroids:

• Excessive hair growth on the face, irregularities in mental functions.

• Mood swings, stress, anger, depression.

• Baldness in men.

• high blood pressure.

Cannabinoids:

• Lack of concentration.

• Cancer of tongue, throat, lungs.

• Memory problems.

• Decreased lung capacity.

Beta Blockers:

• Decrease in the player's stamina.

• Weak digestive power, headache.

• Presence of blood pressure and stomach related diseases.

Narcotics:

• Deterioration of mental and physical balance.

• Problems like vomiting, constipation.

• To go into a state of unconsciousness.

Diuretics:

By consuming diuretics, the player has to face the following problems-

• There is a shortage of water.

• Dizziness

• Muscles tear.

• Deficiency of potassium.

Beta-2 Agonists:

By consuming beta-2 agonists, the player has to face the following problems-

• Cold hands, dizziness.

• Headache, vomiting.

• Lack of sleep, depression etc.

Blood doping:

This is a method of increasing the number of red blood cells (RBC), which is considered a wrong and banned procedure. There are two types of it:

1. Autologous blood doping:

In this method, the player's own blood is transfused back into the body a few weeks before a sports competition.

2. Homologous blood doping:

In this method, fresh blood is taken from one person and transfused into the body of another person. Its purpose is to increase physical stamina and performance by increasing the number of red blood cells.

Gene doping 

• Gene doping is the process of manipulating cells or genes to enhance the athletic performance of athletes.

• Through this, an attempt is made to enhance the function of normal healthy cells.