Class 11 Physical Education: Unit 10 — Training And Doping In Sports

a) scientific and systematic

a) performance

a) One week

a) regular

a) periodization

d) Principle of rest

c) the intensity of load

a) outer load

d) faulty training method

c) the intake of oxygen is insufficient to meet the demand

a) Recovery period should be in proportion to the training load

d) fatigue and lactic acid accumulation

d) recovery

b) enhance mechanical efficiency

d) reducing the build-up of lactic acid

b) strengths, weaknesses, opportunities, and threats

c) skill

b) technique

a) prohibited drugs and methods

c) World Anti-Doping Agency

a) Diuretic

a) increasing heart and respiratory rates and suppressing the symptoms of fatigue

a) suppressed appetite, increased blood pressure, and body temperature

a) National Institute of Drug Abuse

a) a drug that alters mood, cognition and/or behaviour

b) Supportive Environment

a) preparation systematically organized with the help of exercises

b) basic form of preparation of sportsmen

c) pedagogical process of sports perfection

a) planned and controlled process

a) scientific-based and pedagogically organized process

a) targeted approach to training focused on your sport of choice

a) designed specifically to increase performance and minimize injury

d) All of the above

c) 3 months to 1 year

b) 3 to 6 weeks

a) 3 to 10 days

a) Law of readiness

a) training load suddenly increases without adequate preparation

b) overdose of training load is administered continuously over an extended period

d) All of the above

d) All of the above

d) All of the above

d) All of the above

c) Both a and b

d) All of the above

c) Both a and b

d) All of the above

b) 1935

c) 1954 Olympics

According to Hardyal Singh, "Sports training is a pedagogical (educational) process, based on scientific principles to prepare sportsmen for higher performances in sports competition."

The principles of sports training include: Continuity, Progression Load and Overloading, Specificity, Uniformity, Periodization, Warming up and Limbering Down, Active Participation, Variety, Ensuring Result, and Rest and Recovery.

Periodization prepares the sportsperson for best performance in competitions. Phases: Macro-cycle (3 months to 1 year), Meso-cycle (3 to 6 weeks), Micro-cycle (3 to 10 days).

Training load refers to the physiological and psychological demands placed on an individual through motor stimulus, resulting in improvement and maintenance of performance capacity. It is of two types: Outer load and Inner load.

Overload is a load that is excessive or not well managed, resulting in anatomical, physiological, and psychosocial conditions that manifest in altered performance, injury, and illness.

Adaptation is the process by which the human organism modifies to a new state of performance efficiency due to external load. The human body responds by causing structural and metabolic changes.

Warming up is a process by which the human machine is brought to a condition at which it safely responds to the nerve impulses for quick and efficient action. It helps athletes prepare physically, mentally, and physiologically.

The types of warming up are: Passive Warming-up (through external sources - sunbathing, massage, hot beverages) and Active Warming-up (through actual participation in physical activities - General and Specific).

Limbering down or cooling down is an easy exercise that allows the body to gradually shift from an exertional state to a resting or near resting state. It is a necessary activity after training or competition.

The IOC defines doping as "the use of any method or substance that might harm the athlete in a quest to gain an unfair advantage over their fellow competitors."

WADA stands for World Anti-Doping Agency. According to WADA, doping is defined as the occurrence of one or more of the anti-doping rule violations set forth in Article 2.1 through Article 2.8 of the anti-doping code.

Anabolic steroids are steroidal androgens that include natural androgens like testosterone and synthetic androgens. They increase muscle mass, bone maturation, and promote creatine phosphate production.

INTRODUCTION:
Sports training is a scientific and pedagogical process to prepare sportsmen for higher performance.
MAIN POINTS WITH EXPLANATIONS:
1. Principle of Continuity:
Training should be continuous without breaks; long intervals decrease fitness levels.
2. Principle of Progression Load:
Training load should be greater than average for adaptation; increased gradually to improve performance.
3. Principle of Specificity:
General training develops all fitness components; specific training increases gradually later.
4. Principle of Uniformity:
Training uniform initially but individualistic approach considering sex, age, and psychology.
5. Principle of Periodization:
Prepares for best performance through Macro-cycle, Meso-cycle, and Micro-cycle phases.
6. Principle of Warming up and Limbering Down:
Warming up prevents injury; cooling down essential for returning to normal level.
7. Principle of Active Participation:
Player should follow law of readiness for good results in competitions.
8. Principle of Variety:
Successful coach should plan variety to maintain interest and motivation.
9. Principle of Ensuring Result:
Apex aim is to attain good results through implementation of all other principles.
10. Principle of Rest and Recovery:
Body regenerates during rest and becomes better and stronger than before.
CONCLUSION:
Following these principles ensures systematic and effective sports training for optimal performance.

INTRODUCTION:
Training load, overload, adaptation, and recovery are central components of sports training.
MAIN POINTS WITH EXPLANATIONS:
1. Training Load Definition:
Physiological and psychological demands placed on individual through motor stimulus for improvement.
2. Types of Load:
Outer load (external factors) and Inner load (internal response of the body).
3. Overload Definition:
Load that is excessive or not well managed leading to decreased performance capacity.
4. Overload Causes - Faulty Training:
Neglecting recovery, rapid increase in load, one-sided training, and forced technical training.
5. Overload Causes - Life Factors:
Insufficient rest, irregular routine, luxurious lifestyle, and bad living conditions.
6. Overload Causes - Social Factors:
Excess engagements, family friction, unsatisfied profession, and misunderstandings.
7. Overload Symptoms - Psychological:
Increased excitability, depression, loss of confidence, and loss of motivation.
8. Overload Symptoms - Performance:
Increased errors in technique, decreased concentration, strength, speed, and endurance.
9. Adaptation Definition:
Human organism modifies to new state of performance efficiency due to external load.
10. Recovery:
Period during which body responds to load; restoration of homeostasis through anabolic process.
CONCLUSION:
Proper management of load, overload, adaptation, and recovery ensures optimal training outcomes.

INTRODUCTION:
Warming up and limbering down are essential components of any training or competition.
MAIN POINTS WITH EXPLANATIONS:
1. Psychological Preparedness:
Routine exercises help athlete plan and build competing readiness for optimum output.
2. Reduces Anxiety:
Warming up reduces anxiety, tension, and increases motivational levels of sportsperson.
3. Optimum Performance:
Increases speed of nerve impulses, metabolic rate, and improves reaction time.
4. Prevents Injuries:
Prevents loosening and tearing of muscles and reduces muscle cramping.
5. Assists Flexibility:
Increases range of motion helping exert force up to maximum reach.
6. Enhances Mechanical Efficiency:
Suppleness of muscles is increased through proper warming up.
7. Increases Muscle Temperature:
Muscles contract more forcefully and relax more quickly reducing injury risk.
8. Blood Vessels Dilate:
Increases blood flow, reduces stress on heart, and improves endurance.
9. Limbering Down Benefits:
Regulates heart rate, controls body temperature, prevents injuries, and provides stress relief.
10. Reduces Lactic Acid:
Speeds up releasing lactic acids helping body recover more quickly.
CONCLUSION:
Warming up and limbering down are essential for optimal performance and injury prevention.

INTRODUCTION:
Skill, technique, tactics, and strategies are essential attributes for athletes to perform at optimum level.
MAIN POINTS WITH EXPLANATIONS:
1. Skill Definition:
Learned and practiced ability to achieve desired result with maximum certainty and efficiency.
2. Skill Characteristics:
Organized, coordinated activity involving chain of sensory, central, and motor mechanisms.
3. Technique Definition:
Mechanical model of doing task minimizing energy expenditure and producing remarkable output.
4. Technique Example:
Rolling thumb over cricket ball by bowler to get extra spin is a technique.
5. Tactics Definition:
Intelligent or creative application of skills during competition to outwit opponent.
6. Tactics Factors:
Opposition strengths/weaknesses, players available, importance of game, and weather.
7. Strategy Definition:
Plan of action designed to achieve long-term or overall aim.
8. Strategy - SWOT Analysis:
Coach analyses strengths, weaknesses, opportunities, threats for game planning.
9. Difference:
Strategy is overall plan; tactics is actual realization of strategy in practice.
CONCLUSION:
Skill, technique, tactics, and strategies together enable effective sports performance.

INTRODUCTION:
Doping is the use of prohibited drugs or methods to improve training and sporting results.
MAIN POINTS WITH EXPLANATIONS:
1. IOC Definition:
Doping is the use of any method or substance that might harm the athlete for unfair advantage.
2. WADA Definition:
Doping is occurrence of anti-doping rule violations including prohibited substances and methods.
3. Anti-Doping Violations:
Presence/use of prohibited substances, refusing samples, tampering, possession, trafficking.
4. Prohibited Substances:
S0 to S9 including anabolic agents, hormones, diuretics, stimulants, narcotics.
5. Prohibited Methods:
Blood manipulation, chemical/physical manipulation, gene and cell doping.
6. Health Risks:
High blood pressure, liver/kidney damage, heart disease, and increased cancer risk.
7. Psychological Effects:
Anxiety, tension, depression, heightened aggression, and mental confusion.
8. Career Consequences:
Lifetime bans, stripping of medals, and damage to reputation and legacy.
9. Ethical Issues:
Violates fair play principles and the true spirit of sportsmanship.
CONCLUSION:
Doping is harmful to health, career, and integrity of sport, violating Olympic values.