A quick revision summary of Class 11 Physical Education Unit 10: Training and Doping in Sports. Read the full notes for explanations and figures.
1 Sports Training and Its Principles
Core definitions
Sports training (Hardyal Singh)“A pedagogical (educational) process, based on scientific principles to prepare sportsmen for higher performances in sports competition”
Sports training (Matveyev)Basic form of an athlete’s training; systematically organized preparation with exercises
Other authorsMathew, Harre, Martin, G. Thiess and G. Schnabel, Todd Townes (“targeted approach”), P. Garrison (“increase performance and minimize injury”)
- Preparation (4): conditioning (strength, endurance, flexibility), technical, tactical, psychological.
- 10 principles: (a) continuity, (b) progression load and overloading, (c) specificity, (d) uniformity (sex, age, psychological difference, training level), (e) periodization, (f) warming up and limbering down, (g) active participation (law of readiness), (h) variety, (i) ensuring result, (j) rest and recovery.
| Cycle | Duration | Last part |
|---|---|---|
| Macro-cycle | 3 months to 1 year | Recovery and relaxation |
| Meso-cycle | 3 to 6 weeks | Recovery |
| Micro-cycle | 3 to 10 days | Recovery and relaxation |
2 Training Load and Overload
- Training load: physiological and psychological demand through motor stimulus; fatigue is its direct product.
- Outer load: quality of movement, physical exercise, intensity (intensity and density of stimulus), volume (duration and frequency of stimulus).
- Inner load: sweating, colour of skin, visible fatigue, quality of movement, lack of concentration, loss of co-ordination.
- Overload: daily load exceeds loading capacity; disturbance in regular nervous activity; incomplete adaptation; decline in performance (overtraining).
- Types: dominance of excitation process (sudden increase) and of relaxation process (overdose over a long period).
- Causes: faulty training method, life factors, social factors, health factors.
- Symptoms, in order: psychological → performance → somatic-functional.
3 Adaptation and Recovery
- Adaptation: repeated disturbance of homeostasis → structural and metabolic changes; applies to conditional abilities.
- 3 conditions: load as per loading capacity; recovery in proportion; repeat for 10 to 20 days.
- Conditions of adaptation: individual basis; intensity and volume in inverse proportion; correct load-recovery proportion.
- Recovery: period and process during which the body responds to load; proper balance gives super compensation and a new, higher performance level.
| Stage | Time | Key point |
|---|---|---|
| I | During activity | ATP, CP, glycogen resynthesised; lactic acid neutralised |
| II | Minutes to 2-3 hours | Deep breathing; drinks with carbohydrates, vitamins, salts, minerals |
| III | Hours to several days | Anabolic process; enzymes and proteins rebuilt |
Factors affecting recovery: stimulus intensity and volume, type of load, health and fitness, rest and sleep, good diet, daily routine, total load of the day.
4 Warming Up and Limbering Down
- Warming up: bringing the human machine to respond safely to nerve impulses for quick, efficient action.
- Passive: external sources (sunbathing, heavy uniform, massage, hot drinks); no energy spent. Active (10-30 min): general (jogging, stretching, striding, wind sprints) and specific (game skills, after general).
- Methods: physical activities (jogging 5-10 min, bending and stretching, striding 30-40 m, wind sprints), massage (effleurage, petrissage, kneading, friction, vibration, percussion), hot beverages, hot bath.
- Importance: psychological readiness, less anxiety, faster reaction, injury prevention, flexibility, suppleness, motor fitness, muscle and blood temperature, dilated vessels, range of motion.
- Limbering down: gradual shift from exertion to rest; slow jog, walk, stretching, ice bath, cryotherapy.
- Stretches: hamstrings, chest, glutes, quadriceps, triceps/shoulders.
- Benefits: regulates heart rate, body temperature, prevents injuries, stress relief (dopamine, serotonin), body restoration, less lactic acid.
5 Skill, Technique, Tactics, Strategy
| Term | Meaning | Example |
|---|---|---|
| Skill | Learned, practised ability; automatization of motor action (Galligan, Meredith) | Shooting in football |
| Technique | Scientific way of performing a skill (Ozolin) | Thumb over cricket ball for spin; triple jump |
| Style | Individual’s own way of using skill and technique | Two players, same skill, different look |
| Tactics | Creative application of skills to outwit an opponent | Depends on opposition, players, match, weather |
| Strategy | Plan of action for a long-term or overall aim; SWOT | Football game plan |
6 Doping
- Doping: use of prohibited drugs or methods to improve training and results; also refusing tests, tampering.
- IOC: “the use of any method or substance that might harm the athlete, in a quest to gain an unfair advantage”.
- WADA: one or more violations of Article 2.1 to 2.8: presence, use, refusing sample, whereabouts failure, tampering, possession, trafficking, administering.
- 2022 list (book): at all times S0-S5, M1-M3; in-competition S6 stimulants, S7 narcotics, S8 cannabinoids, S9 glucocorticoids; particular sports P1 beta-blockers.
- Lance Armstrong: seven Tour de France titles (1999-2005) stripped in 2012; admitted in January 2013.
| Substance / method | Side effects |
|---|---|
| Anabolic steroids | High BP, acne, liver problems, menstrual changes, impotence, kidney failure, heart disease, aggression |
| hGH (anterior pituitary) | Diabetes, hypertension, cardiac deficiency, organ growth, osteoarthritis, large hands and feet |
| Diuretics (water pills) | Headache, cramps, dizziness, high blood sugar, abnormal heart rhythm, fatigue |
| Stimulants (uppers) | Anxiety, tension, high body temperature, nausea, tremor, seizures, coma, death |
| Narcotics | Nausea, vomiting, constipation, sweating, confusion, drowsiness |
| Blood doping (transfusion, EPO, synthetic O2 carriers) | High BP, convulsions, thick blood, HIV, hepatitis B and C, stroke, embolism |
| Gene doping | Cancer, heart attack, severe immune response, abnormal vision, headache |
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