Unit 10: training and doping in sports

1. Concept and principles of sports training

2. Training load: over load, adaptation, and recovery
3. Warming-up & limbering down – types, method & importance
4. Concept of skill, technique, tactics & strategies
5. Concept of doping and its disadvantages

Concept and principles of sports training

 “sports training is the basic form of preparation of sportsmen.”
 “sports training is training designed specifically to increase performance and minimize injury of general
sports performance as well as specialized sports performance.

Principles of sports training

A) Principle of continuity: training should be a continuous process. There should not be any breaks. It should be a
regular phenomenon. If there are long intervals between training sessions, an individual’s fitness decreases, and the
human body adapts to reduced load.

B) Principle of progression load and overloading: the principle of overload states that there should be greater than
the average load on the body as required for training adaptation. It means that the training load should be increased to
improve the performance of sportspersons. The load should be given carefully. If more load is given to the trainee
constantly, performance may decline.

C) Principle of specificity of training: general and specific training are equally important to improve performance.
Initially, general training should be given to developing all components of fitness and later on the proportion of
specific training should be increased gradually. For example, speed improved through running will also benefit
football. All athletes need general fitness development, but throwers need more strength training.

D) Principle of uniformity: firstly, training is uniform to all players. But training should have an individualistic
approach with time. A coach should take into consideration the following points:

I. Sex
Ii. Age
Iii. Psychological difference
Iv. Training level
E) Principle of periodization: it prepares the sportsperson to give their best performance in a particular competition.
It has three phases:

Macro cycle: duration of three months to one year. The last macrocycle should be aimed at recovery and relaxation.

Meso cycle: duration of three to six weeks. Here also, the last cycle should be aimed at recovery.

Micro cycle: duration of three to ten days. The last training session should aim at recovery and relaxation.

F) Principle of warming up and limbering down: warming up is a must before any training session as it prevents
muscle soreness and injury. After the training session, gradual cooling down or limbering is also essential for
returning to the normal level.

G) Principle of active participation: active participation means the player should follow the principle of the law of
readiness, which is very significant for getting good results in various levels of competition. The player and teacher
should participate actively.
H) Principle of variety: training is a long-term process, and load and recovery can become boring for both the
athlete and the coach. So, a successful coach should plan variety in the training programme to maintain the interest
and motivation of the athlete. Sometimes, change and variety may be achieved by changing the nature of the
exercise, time of the day of the session, training group, and the environment.

I) Principle of ensuring result: the apex aim of sports training is to attain good results. It can be said that sports
training aims to enable the sportsperson to put up a better performance in the competition. This principle cannot be
achieved without the implementation of other principles. So, stress should be laid on the implementation of the other
principles by the coach.

J) Principle of rest and recovery: the training programs should be designed in a way that there is proper rest and
interest in the training activities because the body regenerates during rest and becomes better and stronger than
before.

Training load: physiological and psychological demands are placed on the individual through motor stimulus
(movement), resulting in improvement and maintenance of performance capacity. Training load is of two types,
namely outer load and inner load.

Load that is safely managed may improve athletic capacity and performance and reduce risk of injury and illness

Over load: overload is a load that is excessive or a load that is not well managed. Overloading is of two types.

A) Dominance of excitation process: this state occurs when the training load suddenly increases without adequate
preparation.

B) Dominance of relaxation process: this state results when an overdose of training load is administered continuously
over an extended period.

Causes of overloading Symptoms of overload

 Faulty training method  Psychological symptoms
 Life factors  Performance symptoms
 Social factors
 Health factors

Adaptation: adaptation means to get adjusted.

 The human organism can get modified (adapted) to the environment, and as the environmental conditions
change, the human organism also changes in due course.

Recovery: recovery is the period and process during which the body responds to load

Warming up and limbering down

Warming up is a process by which the human machine is brought to a condition at which it safely responds to the
nerve impulses of the person for quick and efficient action.

 “Warming-up raises the body temperature by running and performing exercises before the activity or
competition.”
 “Warming up is a practice in itself.”
 “Warming up is done to tone up the body to meet the ensuring activity.”
 “Warming up consists of a series of preparatory exercises either before a training session or competition.”
 Types of Warming-Up

Passive Warming UP Active Warming Up

Performing different low intensity, repetitive exercises.
Without performing any
physical activity. (A) General (B) Specific

Methods of warming up

1. Physical activities: jogging , bending and 2. Drinking hot beverages: warm water, tea, coffee,
stretching exercises, striding, wind sprints etc stimulates the body’s functions.

3. Massage: increases and regulates blood flow in 4. Hot bath: a hot bath before the event may
the body, thereby increasing the athlete’s body improve the blood flow, and increase body
temperature for producing efficient movement. temperature and muscle activation of the athlete.

Importance of warming up

 Psychological preparedness  Prevents sports injuries

 Reduces anxiety and tension  Assists flexibility
 Facilitate optimum performance  Enhances mechanical:
 Facilitates motor fitness components  Increases blood temperature
 Increases muscle temperature  Increases range of motion
 Blood vessels dilate

Meaning of limbering down

This is an easy exercise that will allow the body to gradually shift from an exertion state to a resting state.

Some major static stretching exercises: hamstrings, chest, glutes, quadriceps, triceps/shoulders.
 Benefits of limbering down

1. Regulating your heart rate. 2. Control body temperate

3. Preventing injuries 4. Stress relief and relaxation
5. Body restoration 6. Reducing the build-up of lactic acid.

Concept of skill, technique, tactics & strategies

Skill:

 A coordinated action involving a group of movements executed consistently and smoothly.

 Ability to perform a whole movement
 “An organized, coordinated activity in relation to an object or situation, which involves a whole chain of
sensory, central and motor mechanisms.”
 “Excellence of performance - the successful integration of a hierarchy of abilities appropriate to task under
given conditions.”

Technique:

Technique is the mechanical model of doing any task through which an athlete minimizes his energy expenditure and
produces remarkable output.

Tactics:

Tactics- it means the intelligent or creative application of skills during the competition.

Strategies:

“a plan of action designed to achieve a long-term or overall aim.”

Strategy is basically laying down the goals and making a plan to get there.

CONCEPT & CLASSIFICATION OF DOPING

Doping refers to an athlete’s use of prohibited drugs or methods to improve training and sporting results.

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.

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 code.”

Anti-doping rule/code

1. Presence of a prohibited substance or method. 2. Use or attempt to use a prohibited substance or method.

3. Refusing to submit sample collection after 4. Failure to file athlete’s whereabouts after being notified.
being notified.
5. Tampering with any part of the doping control 6. Possession of a prohibited substance or method.
process
7. Trafficking a prohibited substance or method. 8. Administering or attempting to administer a prohibited
substance or method to an athlete.
 DOPING

Performance Enhancing Substance Physical Method

1. Anabolic steroid
2. Peptide hormones Blood doping Gene doping Chemical & physical
3. Beta-2 agonist manipulation
4. Hormone and metabolic modulators
5. Diuretics
6. Glucocorticoids
7. Stimulants
8. Narcotics
9. Cannabinoids
10. Beta-blockers

Performance enhancing substance

 Anabolic steroid: It stimulates the growth of muscles and help athlete to train harder and recover rapidly. By
boosting the muscle power and strength, they enhance the performance.
 Peptide hormones: These are the substances produced by glands in the body. They carry the oxygen and
circulate in the blood. They increase the production of RBC and hence improve the growth of muscles.
Additional intake of these hormones can enhance the performance hence prohibited in and out of
competitions.
 Beta-2 agonist: These drugs are generally used to treat asthma and it relaxes the muscles that surround the air
way and opening of the air passage .it allows more oxygen to reach the blood .it enhances the respiratory
function, increase their capacity for strenuous effort and shorten recovery time.
 Hormone and metabolic modulators: hormone and metabolic modulators interfere with the endocrine
system (glandular system) of the body and stimulate anabolism, improve the strength and enhance muscle
mass.
 Diuretics: these are non-performance enhancing drugs but are used in sports to remove fluids( water in
particular) from the body, these are used to reduce the body weight rapidly as in weightlifting, boxing and
wrestling etc. These drugs are also used to evade anti-doping test. These drugs are used by athletes in and out
of competitions
 Glucocorticoids: these drugs relieve fatigue and pain, giving more tolerance for pain and prepare the athletes
to continue the efforts.
 Stimulants: stimulants are drugs that enhances alertness and physical activity by increasing heart rate and
breathing rate and the functions of brain . They stimulates the body physically and mentally.
 Narcotics: it reduces or eliminate pain from injuries , allow athletes to do persistent efforts for a longer time .
By using narcotics to ignore the injury , athletes increase further risk to damage their body . It also reduces
anxiety, which enhances the performance.
 Cannabinoids: these are psycho active chemicals that cause a feeling of relaxation. Hashish and marijuana
are examples and their use is prohibited in competitions
 Beta-blockers: medicines that lower blood pressure.

Blood doping

According to wada ,the misuse of techniques or substances to increase one’s rbc count.

 Athletes blood is taken a few weeks prior to competition and is frozen until one or two days before the
competition when it is injected into the athlete. This procedure is known as autologous blood doping.
 When the fresh blood of another person is taken and injected straight into the body of athlete, the procedure is
known as homologous blood doping .
  Another procedure of blood doping involves the injection of “artificial oxygen carriers”.
 Haemoglobin oxygen carriers are chemicals or purified proteins which have the ability to carry oxygen . It
enhances aerobic capacity .
 Blood doping increases the number of rbc , hence the oxygen carrying capacity to the muscles is increased .
Thereby enhancing the athlete’s performance .

Gene doping

 It is the manipulation of cells or genes to enhance the body’s sports performance.

 Modifying genes enable faster reaction and increase physical strength.
 It is based on the principles of gene therapy.
 Gene therapy may play a vital role in the growth and development of musculo- skeletal structures.
 It will speed up the repair of the injuries of muscles, tendons and ligaments etc.

SIDE EFFECT OF PROHIBITED SUBSTANCES

ANABOLIC STEROIDS

Cardiovascular effects:

A) Elevates the blood pressure & decrease high density lipoprotein (hdl).
B) Increase the risk of atherosclerosis .
C) May lead to sudden cardiac death. Endocrinal effects
A) Increases aggressiveness which may lead to criminal behaviour.
B) Males become impotent, physical appearance changes , becomes bald.
C) Females become muscular, excessive hair growth, deepening of voice, imbalance of female hormones .
D) causes liver tumour, cancer and jaundice.
Psychological effects:

A) mood swings, aggression, depression, withdrawal from the problem and dependence on other Persons. May cause
disturbances in personality traits Stimulants

A. Increase heart rate & palpitation

B. Causes insomnia, anxiety, aggressiveness, dehydration & heart failure.
C. Loss of judgement power (indecisiveness). Narcotics
D. Causes loss of balance & co-ordination, loss of concentration.
E. False sense of security & power. Causes nausea, drowsiness, vomiting, constipation, fainting, coma etc.
F. Highly addictive & causes withdrawal symptoms when stopped.

PEPTIDE HORMONES

A) Erythropoietin (EPO)

 Causes thickening of the blood.

 Increases risk of heart attack & pulmonary embolism.

B) Human growth hormones (HGH)

C) Insulin: Causes low blood sugar, weakness, shortness of breath, brain damage, death.

BETA -2-AGONISTS

 Prolonged use causes trembling, headache & risk of cardiac arrest

DIURETICS:

A. Causes dehydration which can seriously affect the health.

B. Lead to mineral imbalances, muscle weakness, irregular heart beat & low blood pressure.
C. Sodium & potassium are decreased in body.
D. Causes damage to kidney. Glucocorticoids
E. Prolonged use causes :
F. Weak tendons,
G. High blood sugar,
H. Slower healing of wounds,
I. Sodium & water retention leading to weight gain & edema.
J. Physical dependence & chronic fatigue. Cannabinoids
K. Reduce concentration & co-ordination.
L. Reduce lung capacity leading to poor endurance.
M. Cause heart disease & lung cancer.

HUMAN GROWTH HORMONE

a) Diabetes in individuals prone to it

b) Worsening of heart disease and muscle, joint, and bone pain
c) Hypertension
d) Cardiac deficiency
e) Abnormal growth of organs such as hands and feet / overgrowth of limbs & face.
f) Accelerated osteoarthritis and Causes musculo-skeletal changes (enlargement of heart, headache, joint pain etc.).
g) With the age muscles become weak.
h) Increase sweating.

STIMULANTS

a) Anxiety b) Tension c) Increased body temperature

d) Nausea e) Tremor f) Seizures
g) Coma h) Death

NARCOTICS

a) Nausea b) Vomiting c) Constipation

d) Sweating e) Mental confusion and drowsiness f) Affect Cardiovascular, respiratory, and central
nervous systems.

SIDE EFFECTS OF BLOOD DOPING INCLUDE:

 Quick increases in  Convulsions  Influenza-like  Increased cancer  HIV

blood pressure symptoms risk
 Increased viscosity  Liver damage  Thickening the  Hepatitis B
of blood blood

SIDE EFFECTS OF GENE DOPING INCLUDE:

 Heart attack  Severe immune response  Nausea

 Cancer  Difficult laminar blood flow  Vomiting
through the vessels
 Headache  Increased blood viscosity
Questions:

1. What do you understand by the term sports training?

2. Enlist the phases of the principle of periodization.

3. Why is systematic sports training required for an athlete?

4. What is training load? Mention the causes of training Overload.

5. Explain the importance of the recovery process in training?

6. “Warm up is important for optimum performance”. Justify the statement.

7. How is general warming up is different from specific warming up?

8. Players using peptide hormones to enhance performance suffer from serious side effects. What are these side
effects?

9. List the names of prohibited substances according to WADA (latest).

10. Complete the table regarding Doping in Sports.

Substance Reasons for use Harmful Effects

Anabolic Steroids

Peptide Hormone

Narcotics

Stimulants

Beta 2 Agonists

Diuretics