Q. Explain any two doping Steroids.

naturally occurring hormones,

Mention five side effects of each. increase strength and production of
red blood cells, therefore, increasing
A. DOPING is the use of a substance (such oxygen carrying capacity that results
as an anabolic steroid) or technique (such as in improving endurance level of an
blood doping) to illegally improve athletic athlete.
performance. Prohibited substances are the 3. Beta 2 Agonists are majorly used
drugs, supplements and other techniques for medicinal purposes for treating
which are banned from use in sports as these asthma because they open up the
might enhance the performance of the bronchial tubes of the lungs and
players through use of unfair means. World hence clear the air passage. In
Anti-Doping Association (WADA) is sports, they are used for improving
responsible for regulating the consumption or the breathing by relaxing the muscles
use of these substances or methods around air passages and thus
worldwide. Every year WADA updates and widening them. Athletes take these to
publishes a prohibited items list, which is the boost their respiratory functions. They
paradigm that outlines the substances that also accelerate the will to win
are prohibited in sports. A substance or insports.
method is added in the list if 4. Diuretics help athletes by increasing
excretion of water from the body.
∙ it enhances sports performance They are also known as “water pills”
as they increase production of urine.
∙ it damages the athlete’s health Athletes use diuretics to flushout the
remains from steroids and to facilitate
temporary weight loss by shedding
∙ violates spirit of sports.
water from the body. They are majorly
used in sports such as boxing,
1. Anabolic Steroids are synthetic
wrestling, weightlifting etc.
human made variations of the male
5. Hormones and Metabolic
sex hormone that include natural
Modulators are used to alter the
androgens like testosterone as well
effects of hormones or to quicken or
as synthetic androgens that are
slow down certain enzyme function
structurallydesigned to provide similar
such as supressing the conversion of
effects. Anabolic steroids are used to
male sex hormone (testosterone) into
increase muscle mass, performance
female sex hormone (estrogen), there
and endurance and to reduce
by helping in building muscle mass.
recovery time in between the training
6. Stimulants are also known as
sessions.
“uppers” as they enhance sports
2. Peptide hormones such as
performance by stimulating the mind
erythropoietin, human growth
and body artificially. They basically
hormone (HGH), insulin, human
increase the activities of Central
chorionic gonadotropin and
NervousSystem(CNS)resulting in
adrenocorticotropic hormone (ACTH)
improved alertness, reaction time and
are the substances produced by the
energy. Some of the most commonly
various glands and when circulated
used stimulants are cocaine,
by blood can affect organs and
amphetamines etc. These are taken
tissues to alter bodily functions.
by either swallowing in tablet form or
These are banned because they can
injecting in liquid formor, they may
stimulate various bodily functions
even be,crushed and snorted.
such as growth rate and sensitivity to
7. Narcotics was at ermoriginally used
pain. They stimulate the production of
to refer to any psychoactive

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 compound with sleep inducing Peptide Hormones Use of peptide
properties and used for medical hormones may lead to
purposes. In sports, when used in
blood clots due to increased blood
small amounts, narcotics may result
viscosity
in relieving severe pain. However,
overdose can result in respiratory
problems and even death. ∙ increased risk of heart attack
8. Cannabinoids are a class of diverse
chemical compounds that alter ∙ overgrowth of limbs and face
neurotransmitter release in the brain.
They help in reducing anxiety, leading ∙ Musculo-skeletal enlargement
to a feeling of relaxation and
decreasing pain sensation. The most
common example of a cannabinoid is ∙ low blood sugar levels
Marijuana.
9. Glucocortico steroids are majorly ∙ shortness of breath
used for treating allergies, asthma,
skin disorders and inflammatory
∙ brain damage and death
conditions and other such ailments. In
sports, these are primarily used as
pain relievers and to improve the pain ∙ headache and joint pain
threshold of an athlete.
∙ ulcer, cataract and osteoporosis

Side effects
Anabolic Steroids Continuous use of Beta 2 Agonists Prolonged use of Beta
anabolic steroids may result in serious 2 Agonists may result in
health issues. Anabolic steroids
∙ increased risk of cardiac arrest
∙ elevate blood pressure
∙ trembling (specially in hands)
∙ reduce high density lipoprotein (HDL)
∙ headache
∙ lead to several cardio vascular diseases
like atherosclerosis and may even result ∙ palpitations
in a cardiac attack
∙ muscle cramps
∙ increase aggressiveness, sexual desire
and may lead to criminal behaviour

Diuretics Side effects of diuretics may

∙ cause jaundice, liver tumour and cancer.
vary from mild to severe. Some of these
effects include
∙ lead to mood swings, depression,
withdrawal symptoms and dependence ∙ headache
on others
∙ dizziness

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∙ too little or too much potassium in blood
Stimulants The side effects of using
∙ diarrhoea stimulants include

∙ exhaustion
∙ unusual thirst and dehydration

∙ addiction
∙ muscle cramps

∙ increased heart rate and palpitation

∙ kidney failure

∙ irregular heartbeat
∙ increased cholesterol and blood sugar

∙ hypertension
∙ irregular heart beat

∙ heart failure
∙ skin rashes

∙ headache

Hormones and Metabolic Modulators

Use of hormones and metabolic ∙ upset stomach
modulators may cause
∙ anxiety and insomnia
∙ cardiac problems
∙ depression
∙ osteoporosis

∙ abnormal vaginal bleeding Narcotics Use of narcotics may result in

∙ shortness of breath ∙ nausea and vomiting

∙ hot flashes ∙ drowsiness

∙ swelling/numbness ∙ constipation

∙ anxiety ∙ failing to recognize injury due to

increased pain threshold
∙ rapid heartbeat
∙ increased heartrate ∙ physical and

∙ mood swings psychological dependence leading

toaddiction

∙ blurry vision ∙ hallucination

∙ loss of consciousness, if severe can

lead to coma. Cannabinoids lead to

3
 II. Use or attempt to use a prohibited
∙ increased risk of heart diseases
substance or method.
III. Refusing to submit sample
∙ lung cancer collection after being notified.
IV. Failure to file athlete’s
∙ impaired memory whereabouts after being notified.
V. Tampering with any part of the
doping control process.
∙ decreased concentration
VI. Possession of a prohibited
substance or method.
∙ respiratory issues VII. Trafficking a prohibited substance
or method.
∙ increased heart rate VIII. Administering or attempting to
administer a prohibited substance
or method to an athlete.
∙ poor coordination and reaction of
reflexes Thus, according to the anti-doping code, it is
clear that doping is not only about using a
∙ moods wings prohibited substance or method to improve
performance, but also about breaking any of
the rule(s) listed by WADA.
∙ distorted sense of space and time
Doping can be classified into two major
categories.
1. Performance Enhancing Substances:
These are the drugs or medicines that
Q. List the rules laid down by WADA in can be used to enhance athletic
the anti-doping code. performance. Some of the examples of
A. Doping basically means athletes taking performance enhancing substances are
illegal substances to make their performance anabolic steroids, stimulants, narcotics
better. The most common are stimulants and etc.
hormones.
Although they enhance performance, they 2. Physical Methods: These are the
are health risks involved in taking them and techniques used by athletes to increase
they're banned by sports' governing bodies. the performance by unfair means. It also
includes blood doping, gene doping and
WADA was established in 1999 as an chemical and physical manipulation.
international independent agency to lead a
collaborative worldwide movement for
doping-free sport. WADA’s governance and
funding are based on equal partnership
between the Sport Movement and Q. Apart from training, list factors, that
Governments of the world. contribute to a successful plan?
According to World Anti-Doping Agency
(WADA) REFERNCE YEAR, “Doping is A. Today sports training is not only related to
defined as the occurrence of one or more of the training of physical exercises, but is a
the anti-doping rule violations set forth in complex process which includes a sequential
Article 2.1 through Article 2.8 of the anti- way of training where an athlete develops his
doping code. These are as follows: physiological and psychological adaptation
through working on different areas such as
I. Presence of a prohibited
substance or method. a. individual care

4
 b. specific fitness and conditioning Q. Differentiate between Training and
Exercise.
c. technical help
A. The difference between Training and
d. utilising appropriate machine
Exercise lies in the intention and
equipment
purpose. Exercise is an activity performed for
e. considering climate conditions the sake of doing it in the moment, to
maintain overall health. It is not meant to
f. special athletic diet plan "train" you to accomplish a larger fitness goal
g. safety means or feat in the future. Training, on the other
hand, is a method of exercising with a more
h. emotional stability in competition specific purpose or end goal.
i. feedback Exercise, in its most basic form, can be
defined as something that “enhances or
j. increased participation in competition maintains physical fitness and overall health
k. rehabilitation treatment and wellness”. It is recommended that
everyone participate in some form of physical
l. motivating forces exercise, regardless of the specifics. If your
priority is just to maintain your health, then
m. white belt attitude simply exercising will generally be sufficient
for you and you are completely flexible to
All these factors are inter-related and
choose whatever type of activity you like
produce high levels of performance in the
best.
competitions. In the present competitive
world, these factors are as important as
Training, it means that someone is actively
physical training/exercises for improving the trying to improve something usually in a
performance of an athlete which is the systematic way. But if you are looking
ultimate aim of sports training. As you are improve your skills and techniques then
aware, though exercises and training are Training is important which requires planning,
different in nature, they are related to each hard work and focus.
other. In fact, exercise is a part of training.
Exercise is a short-term physical activity
which results in increasing the breathing rate,
heart rate, blood pressure, blood flow and
fatigue etc. On the other hand, training is a
long-term process which involves a number Q. What is the difference between active
of scheduled days and results in decreased and passive warmup?
breathing rate and resting heart rate,
lowering of blood pressure, quick recovery A. Warming up includes a set of physical
and reduced risk of disease. activities or exercises performed prior to any
sports competition, game or training through
So, in broad terms it can be said that, training which an athlete prepares his/her muscles to
is a well-planned, systematic, educational move efficiently. These exercises also enable
process through which optimum performance the nerve impulses of the person respond
can be achieved by an athlete in sports and quickly and effectively. In short, warming up
games by working on implementing scientific is the process of heating up the body
principles. In simple word “Sports training is temperature of a sportsperson before the
an organised procedure by which people competition or training for optimum
learn skills for a definite purpose.” performance. Warming up is short term in
nature and activities performed while
warming up are of low intensity with little
repetition of specific exercises. It prepares
the athlete physically, physiologically and

5
psychologically before indulging in sports stretching allows muscles to be elongated
activity reducing the possibility of error and and lengthened. Rehydration is an essential
injury during the main sport or competition. part of the procedure and should be done
either during stretching and light intensity or
Warming Up includes the following types. after these steps. Players take a cooling
bath, ice bath or cryotherapy for relaxing their
1. Passive Warming Up: Passive Warming
muscles.
Up helps increase body temperature before
the competition or training without performing Benefits of Cooling down:
any physical activity. This involves drinking
warm water, hot beverages (tea, coffee, etc), 1. Reduces body temperature:
taking as team bath, wearing heavy (extra) Appropriate cooling down or limbering
warm clothes, massage and sun bath etc. It down helps in reducing the body
enables the player to save his/her temperature.
energy.This technique is usually preferred 2. Reduces chances of
before events like pole vault, long jump etc. unconsciousness: Proper cooling
down reduces the heart rate slowly
2. Active Warming Up: Active Warming Up and blood does not pool in the legs
involves increasing the body temperature by and feet. It continues to flow back to
performing different low intensity, repetitive the heart through veins and
exercises. These exercises or activities consequently such process reduces
increase muscle efficiency and reduce risk of the chances of dizziness or fainting.
injuries. Although the intensity, repetition of 3. Restores supply of oxygen: Proper
exercises, and duration of warm up depends cooling down restores blood supply
on individual difference, it is advisable to and oxygen to the muscles, restoring
perform the activities for 10 to 30 minutes. them to the position they were in
The sequence of exercises must move from before performing training.
simple to complex at slow pace. Active 4. Removal of waste products: Proper
warming up is further divided into two types. cooling down reduces the
accumulation of waste products like
(i) General Warming Up
lactic acid, uric acid, phosphates,
(ii) Specific Warming Up sulphates, chlorides and carbon-
dioxide etc. from the muscles.
5. Reduces tension: Proper
cooling/limbering down reduces the
muscular tension and mental tension.
Q. Define Cooling down. Enlist the
benefits of cooling down.
A. Limbering Down or Cooling Down refers to
activities or exercises performed by an Q. What do you understand by the term
athlete or sportsperson after training or Specific warm up?
competition to gradually transition from an
exertion state to a resting or near resting A. Warming up includes a set of physical
state. Due to training, some physiological activities or exercises performed prior to any
changes occur in an athlete’s body. To get sports competition, game or training through
the body to normal or resting condition, which an athlete prepares his/her muscles to
cooling down is a necessary activity. move efficiently.
Depending on the intensity of the exercise
Warming Up includes the following types.
under taken, cooling down can involve as low
jog or walk, or after a sports activity of lower 1. Passive Warming Up
intensity, stretching, especially static

6
2. Active Warming Up: Active warming up is gradually in order to avoid any unwanted
further divided into two types. tension on the muscles of the individual by
increasing the load slowly and in accordance
(i) General Warming Up
with the capabilities of the sports person.
(ii) Specific Warming Up
Specific Warming Up is performed specially
Q. Sports Training
according to the sport and event and is
aimed at toning all those specific muscles A. Training is the process of preparing
which play a major role in a particular sport. human resources for performing a particular
e.g., in basketball players attempt lay-up task or activity. Sports performance training
shot, jump shot, rebounding, dribbling, simply is a type of training that is designed to
overhead etc. This reduces the chance of improve the sportsperson’s fitness level and
ankle twisting, shoulder dislocation, knee ability to perform in a given sport. It includes
injuries which are common in basketball. corrective and restorative exercises, strength
training, conditioning and cardiovascular
training, sports specific technique sand drills,
Q. What do you mean by Progression of periodization, nutritional advice, mental and
load? psychological training by a qualified trainer.

A. In order to prepare a sportsperson for Sport training is a process of preparation for

his/her highest performance in the desired a sport performance, put simply. It consists of
tournament a certain process has to be four parts:
followed; that is called training. Sports
training nowadays demands certain ∙ Conditioning training (strength training,
technicalities and to make the process endurance training, flexibility training)
simpler, yet effective, few principles should
be kept in mind. These principles facilitate a ∙ Training of technique (Technical
trainer in successfully employing an efficient
preparation)
training Programme.
PRINCIPLES OF SPORTS TRAINING: ∙ Training of tactics (Tactical preparation)

1. Principle of Continuity
2. Principle of Individual Differences ∙ Psychological training (Mental preparation)
3. Principle of Cyclicity
4. Principle of Overload
5. Principle of Progression of load What is Technique?
6. Principle of Active Involvement
7. Principle of Variety Technique is the mechanical model of doing any
8. Principle of Specificity task through which an athlete minimises his
9. Principle of General and Specific energy expenditure and produces remarkable
Preparation output. It involves a welltimed and coordinated
10. Principle of Warm Up and Cool Down sequence of muscle actions which have been
11. Principle of Rest and Recovery developed through the experience of players,
12. Principle of Ensuring Results coaches and the analysis provided by sports
a. Principle of Periodization science. These techniques have evolved and been
Principle of Progression of load: As we refined so that the movements involved
discussed above, training load must be
greater than the normal load. This principle
testifies that training load must be increased

7
Principle of Cyclicity: A training plan is
constructed by incorporating various training
cycles. These cycles are: micro, meso and macro;
where micro is the shortest cycle which may last
for 3-10 days. Meso cycle is the medium duration
cycle and may be done for 3-6 weeks. Lastly,
macro cycle, this is the longest duration cycle
that lasts up to 12 months or a year. A macro
cycle consists of different micro and mesocycles.