CBSE/Class-11/Subject- Physical Education (048)/Unit X Training and Doping in Sports (2022-23)

As Per CBSE
New Syllabus
2022
Sub- Physical
Education (048)
Class-11
UNIT X
Training and Doping in
Sports
BY- DEBASISH SAHA

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SUB-UNITS
10.1 Concept and Principles of Sports Training
10.2 Training Load: Over Load, Adaptation, and Recovery
10.3 Concept of Doping and its disadvantages

Training / प्रशिक्षण –
- Activity leading to skilled behaviour
- It denotes the process of preparation for some task.
Scope of Training
- Athletes prepare to achieve a specific goal through structured and focused training.
-Training is undertaken across a long period of time and involves many physiological, psychological, and
sociological variables.
- Professionals is a realistic and achievable goal, planned according to individual abilities, psychological
traits, and social environments.
Objectives of Training
- Training is a process by which an athlete is prepared for the highest level of performance Possible.
System of Training
- A system is an organized, methodically arranged set of ideas, theories, or speculations.
- The development of a system is based upon scientific findings coupled with accumulated practical
experience.
- A system should not be imported, although it may be beneficial to study other systems before
developing one.
- Furthermore, in creating or developing a better system, you must consider a country’s social and
cultural background.

Sports training-
Meaning & Concept
- Sports training is done for improving sports performance.
- Sports training is the basic form of preparation of sportsperson.
- Sports performance training simply put is a type of training that is designed to improve your fitness.
- Sport training is a process of preparation for a sport performance, put simply. It consists of four parts:
a) Conditioning training (strength training, endurance training, flexibility training)
b) Training of technique (Technical preparation)
c) Training of tactics (Tactical preparation)
d) Psychological training (Mental preparation)
Definition
- According to “Matwejew 1981”, Sports training is the basic form of preparation of Sportsmen.
- According to “Martin 1979”, Sports training is a planned and controlled process in which, for achiving a
goal, changes in complex sports motor performance, ability to act and behaviour are made through
measures of content, methods and organisation.

Principles of Sports Training
Sports Training is the process of all the scientific and systematic channel of preparation of sportsperson for
the highest level of sports performance. Sports training also consists all those learning influences and process
that are aimed at enhancing sports performance:-
PRINCIPLES OF SPORTS TRAINING
1 Principle of Overload
6 Principle of Specificity
2 Principle of Progressive Development
7 Principle of Active involvement
3 Principle of continuity
8 Principle of Periodization
4 Principle of Variety
9 Principle of General and specific
Preparation
5 Principle of Individual Differences
10 Principle of Rest and Recovery

1. Principle of Overload: - The principle of overload states that there should be greater than normal load on
the body as required for training adaption to take place. For example to increase endurance, muscle must
work for longer period of time than they used to.
2. Principle of Progressive Development: - According to this principle, the load should be increased step- by -
step, so that players can handle easily. The principle of progressive development also makes us realize the
need of proper rest and recovery.
3. Principle of continuity: - According to this principle, the training should be a continuous process. There
should not be any break. The interval between two training session should be maximum but not too long.
4. Principle of Variety: - For a successful coach the training plan should be in variation so as to maintain the
interest and motivation of the athlete. For example changing the nature of exercise, timing and environment.
5. Principle of Individual Differences: - According to this principle, every sportsperson is different due to
individual differences. For example compared to male athlete an women athlete require more recovery time
for the same event.

6. Principle of Specificity: - This principle states that exercising a certain part or components of the body primarily
develops that part.
7. Principle of Active involvement: - the principle of active involvement means that for an effective training
programme the athlete must participate actively and willingly.
8. Principle of Periodization: - The sports training programmes are developed through various training cycles such
as macro cycles, meso and micro cycles.
i. Macro Cycles. - duration 3 to 12 months.
ii. Meso Cycles: - duration 3 to 6 weeks.
iii. Micro cycles: - duration 3 to 10 days.
9. Principle of General and specific Preparation: - For the improvement of the performance, both the general and
specific preparation are equally important. General preparation serves as the base for specific preparation.
10. Principle of Rest and Recovery: - According to this principle, the training programme should be made in such
away there should be proper rest and interval between training activities.

10.2.1 Load–
- Load is an certain result of athletic conditioning, training and competition.
- Load in activity may be defined as a stimulus experienced and responded to by an
individual prior to, during or after participation.
- Load is a process of tackling training and competition demands which can cause
temporary disturbance or stress (both Physiological And Psychological) and has internal
and external components which may lead to a positive or negative results depending
upon how the individual deals with it.
- Load if safely managed may help in improved athletic capacity, increase performance
level, reduce the rick of illness & injury.
10.2 Training Load: Over Load, Adaptation, and Recovery

10.2.2 Over Load
- It is well known that a systematically applied, gradually progressive training load is required for
an athlete to adapt and improve performance. However, for this adaptation to take place,
adequate recovery strategies must be utilized.
- Overload occurs as a result of a training schedule that is spontaneously enhanced, lasts for
sustained periods of time and is performed at high volume or high intensity or both without
sufficient recovery period.
- It can also be said that overload is the state when an athlete is undergoing hard as well as
strenuous training without the adequate or sufficient recovery.
- In simple words, overload is a state of decreased performance capacity. It occurs for longer
periods.
- Overload refers to the load that is excessive; not manageable or not well managed.
 The causes of overload in sports training
“Repetitive, strenuous training without adequate recovery can lead to overtraining, causing a
negative impact on how the athlete feels and performs.”

10.2.2 Over Load
PSYCHOLOGICAL SYMPTOMS FOR OVER LOAD
1. Increased irritability 2. Obstinacy 3. Increased quarrelsomeness
4. Easily distracted during tasks 5. Oversensitivity to criticism 6. Incensed indolence
7. Dullness 8. Anxiety 9. Depression
10. Melancholy 11. Insecurity 12. Changes in personality
13. Avoidance with the coach and fellow sportspersons .
14. Low level of self-esteem and motivation to workout.
HOW TO OVERCOME OVERLOAD
1. Plan the training 2. Nutrition 3. Physiological Strategies
4. Social Interactions 5. Medical Aid 6. Physical Therapy

10.2.3 Recovery
- Recovery refers to the process during which the body responds to load. Adequate recovery may result in
positive results and adaptations for athletic capacity, better performance and less risk of injuries and
illness.
- While inadequate recovery may result negatively or in mal-adaptations for athletic capacity, degrading
performance more risk of injuries and illness.
10.2.4 Adaptation
- Adaptation refers to the adjustment done towards the load or when a body starts working without any
efforts.
- Adjustment to load helps in enhancing the performance.
- Process of load and recovery goes simultaneously.

DOPING
IS
CLASSIFIED
INTO
2
TYPES-

10.3.1 Doping
Meaning of Doping: -
When an athlete uses banned substances or the methods to improve performance in sports it is called as
doping. Example: - Drugs and steroid used.
The use of banned performance-enhancing drugs in sports is commonly referred to as doping, particularly
by the organizations that regulate sporting competitions.
Doping is the word used in sport when athletes use prohibited substances or methods to unfairly improve
their sporting performance.
Various doping substances are stimulants such as Heroin, Cocaine, Steroids such as Anabolic Steroids,
Testosterone, Growth Hormone such as Somato-tropin, peptide hormone.

10.3.1 Doping
Why do performers take doping-
i) Physiological Reasons
a) Increase oxygen transportation b) Lose body weight c) Train harder
d) Sports injury e) Reduce tiredness f) To build muscles
g) Increase energy
ii) Physiological Reasons
a) To increase motivation b) To steady nerve c) To increase aggression
iii) Social Reasons
a) Belief that everyone else is doing it. b) Fear of not winning
c) By winning can earn rewards and social recognition. d) Pressure to win from coach, peers and media

10.3.1 Doping
Doping is classified into 2 types-
i) The performance enhancing substances/Ergogenic aids
a) Peptide Hormones b) Stimulants c) Diuretics
d) Narcotics e) Cannabinoids f) Glucocorticosteroids
g) Beta-2-Agonists h) Anabolic Steroids
ii) Physical Methods
a) Blood Doping-
Autologous blood doping
Homologous blood doping
b) Gene Doping

i) The performance enhancing substances/Ergogenic aids
a) Peptide hormones
Effect Side Effect Found in
 Peptide hormones or protein hormones are
hormones whose molecules are peptide, or
proteins, respectively.
• Peptide hormones play a prominent role in
controlling energy homeostasis and
metabolism.
• Peptide hormones are substances that are
produced by glands in the body and circulate
in the blood.
• These Substances can improve the growth of
muscles, change the balance of other
hormones and increase the production of red
blood cells, which increases the ability of
blood to carry oxygen.
Water retention.
Numbness of the hands
and feet. Increased
tiredness.
In general, peptide hormones are
released from endocrine glands.
Peptides are found in all living
organisms and play a key role in all
manner of biological activity. Like
proteins, peptides are formed
(synthesized) naturally from
transcription of a sequence of the
genetic code, DNA.

b) Stimulants-
Enhance alertness,
attention, and energy by
increasing heart and
breathing rates and the
functions of the brain.
Increase aggressiveness,
paranoia, heart, nerve,
and stomach problems.
Coffee, teas, energy
drinks, soda pops, drink
flavour enhancers,
chocolate, and dietary
supplements like
caffeine pills.

C) Diuretics
• Diuretics, sometimes called water pills,
treat a variety of conditions, such as high
blood pressure and edema.
• A diuretic is any substance that
promotes the production of urine.
• Though diuretics are non-performance
enhancing drugs but these are used is
sports to remove fluids from the body
particularly water.
• Example- These are taken by athletes to
reduce the weight loss rapidly as in
weight lifting, boxing and wrestling etc.
to in-and-out-of competitions.
Affect blood potassium
levels, increased
urination and sodium
loss.
Natural Diuretics to Eat or Drink
ginger, parsley, Coffee, Green and
Black Tea.
Drugs are used as diuretics
Aldactone, Bumex, Demadex etc.

d) Narcotics
Narcotics are used to
reduce or eliminate pain
from injuries or allow
athletes to do persistent
efforts for a longer time.
These drugs are usually
taken in competition.
sedation,
dizziness,
nausea,
vomiting,
constipation,
physical
dependence,
tolerance, and
respiratory
depression.
• Narcotics occurring naturally in the
opium poppy have been used since
ancient Greek times, both for relieving
pain and for producing euphoria.
Extracts of the opium poppy were
smoked, eaten, or drunk (as laudanum,
a crude mixture of alcohol and opium).
• Morphine, heroin and pethidine etc.,
are used in order to ignore injury,
athletes obviously risk doing further
damage.

e) Cannabinoids
Cannabinoids are
psychoactive chemicals that
cause a feeling/sensations of
euphoria, relaxation,
amplified auditory and visual
perceptions produced by
marijuana are almost entirely
due to its effect on the
cannabinoid receptors in the
brain.
changes in mood, impaired
body movement, impaired
memory, difficulty with
thinking and problem-solving,
hallucinations (when taken in
high doses) &
delusions (when taken in high
doses)
Naturally occurring compounds
found in the Cannabis Sativa
plant.
Cannabinoids are used mainly in
the form of hashish, hashish oil or
marijuana.

f) Glucocorticosteroids
These drugs relieve
fatigue and pain. These
drugs increase the
enhanced tolerance for
pain and prepare the
athletes to continue the
efforts.
skin thinning,
impaired wound
healing, thinning
of hair
Naturally produced by the adrenal
gland.
Drug Name – Kenalog, Zilretta etc.

g) Beta-2-Agonists
• These drugs are generally
used to treat asthma.
• The drugs relax the muscles
that surround the airway and
opening of the air passages.
• Indeed, these drugs allow
more oxygen to reach the
blood.
Anxiety, hypertension, increased
heart rate, and insomnia. Other
side effects include headaches
and essential tremor.
• Fish, garlic, berries, and
certain vitamins and amino
acids are all natural sources.
• Drug is found in asthma
inhalers and other like
Alupent, Brethine, Proventil
etc.

h) Anabolic steroids
• Anabolic steroids are man-made
substances related to male sex
hormones.
• Medical uses of anabolic steroids
include some hormone problems in
men, late puberty, and muscle loss
from some diseases.
• Bodybuilders and athletes often use
anabolic steroids to build muscles
and improve athletic performance.
• A group of synthetic hormones that
promote the storage of protein and
the growth of tissue, sometimes
used by athletes to increase muscle
size and strength.
Reduced sperm count,
Infertility,
shrunken testicles,
erectile dysfunction,
hair loss, breast
development, severe acne,
& increased risk of
prostate cancer.
• Natural-
Spinach, Eggs Avocados, Extra Virgin
Olive Oil and Coconut Oil.
• Medicine-
Common anabolic steroids taken today:
anadrol, oxandrin, dianabol, winstrol,
deca-durabolin, and equipoise.

a) Blood Doping- Its defined by WADA as the misuse of techniques or substances to increase one’s red
blood cells count. By increasing the number of RBCs, the oxygen carrying capacity of the muscles is
increased leading expansion of muscle endurance which ultimately enhances the aerobic capacity &
sports performance. Artificial oxygen carriers is also a second method of blood doping which involves the
use of artificial oxygen carriers.
There are two methods-
Autologous blood doping- Two units of bloods are taken some weeks prior to competition. Then the
blood is frozen until one or two days before competition when it is injected into the athlete. This is
called autologous blood doping.
Homologous blood doping- The injection of fresh blood, taken from a second person, straight into the
athlete is called homologous blood doping.

b) Gene Doping- Gene or cell doping is defined by the World Anti-Doping Agency (WADA) as "the non-
therapeutic use of genes, genetic elements and/or cells that have the capacity to enhance athletic
performance".
Gene therapy plays an important role in growth and development of muscles and bones.
Modifying genes used to improve the work function of normal healthy cells enables faster reaction and
increases physical strength.
It also speeds up the person to repair of the injured muscle tendons and ligaments.
Example- They include erythropoietin, insulin-like growth factor 1, human growth hormone, myostatin,
vascular endothelial growth factor, fibroblast growth factor, endorphin, enkephalin and alpha-actinin-3.
c) Control on sample (Chemical and Physical Manipulation) - Any tampering with the samples during doping
control during or after any competition is prohibited.

S.No. Side effects in Men Side effects in Women
1 Acne Hair loss
2 Impotency Increased sex drive
3 Increased sex drive Development of masculine facial traits
4 Risk of heart failure/heart attacks Premature closure of the epiphysis
5 Impaired liver function Enlargement of the clitoris
6 Breast formation Irregularities of the menstrual cycle
7 Male pattern baldness Increased coarseness of the skin
8 Liver damage Deepening of the voice
10.3.1 Doping disadvantages

Ergogenic aids and doping in sports/ the performance enhancing
substance
Ergogenic aids are external inducer that can be determined to enhance performance in sports. The use of
drugs to enhance performance is considered unfair and puts the health of athlete at high risk.
There includes:-
(i) Mechanical aids: It includes altitude training, Aqua training, uphill and downhill running, treadmills,
weight training, clothing, Footwear, equipment’s etc. These are valid Ergogemic aids.
(ii) Pharmacological aids: It includes anabolic steroid, Beta Blocker, Caffeine, protein supplements, Sodium
bicarbonate. These are banned by IOC in sports.
(iii) Physiological aids: It is like Acupuncture, Blood doping, creatine, Herbal medicines, Human Growth
hormones, physiotherapy, sports massage, sauna etc. Many of these are banned by IOC in sports.
(iv) Nutritional aids: They are like Bicarbonate of soda, caffeine, creative, sports drinks. Many of these are
banned by IOC in sports.
(v) Psychological Aids: These includes meditation, motivation, cheering, Relaxation. Most of these are valid
and applicable in sports.

CBSE/Class-11/Subject- Physical Education (048)/Unit X Training and Doping in Sports (2022-23)

CBSE/Class-11/Subject- Physical Education (048)/Unit X Training and Doping in Sports (2022-23)

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