TRAINING AND DOPING IN SPORTS 1. Concept and Principles of Sports Training = Gives a brief understanding of i iples. the concept of Sports Training and Prine! : 2. Training Load: Over Load, Adaptation, and Recovery : Gives us the understanding about various processes of training, important terminologies, TOPICS principles and implementation in sports. & 3. Warming-up & Limbering Down — Types, Method & Importance : To make LEARNING students Understand the importance of warming up and the limbering down exercises. OUTCOMES Fi 4 Concent of Skill, Technique, Tactics & Strategies : To introduce the terms ike Skills, Techniques, Tactics, and Strategies to the students. 5. Concept of Doping and its disadvantages : Gives knowledge about Doping and its bad effects on our health. PENN In physical education, the word training has a very deep meaning. Kports training is a process of preparation of sportsperson based on some scientific principle, which aimed at improving and maintaining higher performance capacity in different sports activities! Training is of various types or means to enhance sports performance. In other words, itis a long term proceses based on scientific and systematic ways to enhance sports performance. According to Mathew, “Sports training is the basic form of preparation of a sportsman”. According to Martin, “It is a planned and controlled process of achieving goals in which the changes of motor performance and behaviour are made through measures of content, methods and organisation”. The word “training” means to give practical and theoretical knowledge. Training methods are based upon the scientific principles in a systematic order. Training is based on various aspects like specific individual care, improve specific fitness, scientific ways, psychological feedback, technical help, good machines and apparatus, considering climate, diet, safety means, etc. It helps to develop basic & advanced skills, techniques, tactics, strategies, emotional stability during competition, motivational forces, etc. In simple words, we can say that these are the methods to improve the general and specific performance in games and sports. Training gives us knowledge (practical and theoretical) regarding the se7 —— performance and also guides us how to improve further through different ways. Its knowledge is good for coaches as well as important for players. Training method consists of training periods which split into training sessions and training sessions are further divided into training schedules. In training periods, the workout or load is performed in sessions which are made-up of various schedules, Training methods are further programmed for quarterly, half yearly, annually or bi-annually result-based processes. These are performed in a progressive way through macro-cycle (months workout plan), meso-cycle (weeks workout plan) and micto-cycle (days workout plan). Training in sports is followed in a systematic way of schedules and sessions. Training involves sufficient repetition of work. In training, the basic skills are repeatedly practised until their mastery is achieved. The advanced skills are practised only after achieving the mastery of basic skills. Training programme has to be planned in advance and should follow the systematic progression ‘without bringing decline in performance. It has to be followed with proper loading and adoption. It requires sufficient rest and recovery. It should consider motivational factors for best results. It has three parts : (ann Part Compoton FART Prete nates wn] cee correction work Preparatory Part-T loevelopment of basia} |component and basic skits Preparatory Part-l1 ‘Competition Parti (Off season of Bevslopment of spe- ‘etual matches ‘Similar Cie components and with foedback and folated games anced skis ‘rotation Preparatory Partill Development of tactics ‘and statogies. MicrocycLes INDIVIDUAL SESSIONS (a) Preparatory Period : In this period, player achieves the physical fitness and skill efficiency for the competition. It is practised in three phases : Phave 1 : In this phase of training, the player develops the general abilities relating to physical fitness like strength and endurance alongwith basic skills. The player can be perfect in this about 4-6 months practice in an annually planned training methods. Phase 2 + In this phase of training, the player develops the specific physical fitness abilities like speed and flexibility. Player learns the mastery over advanced skills and techniques. It is done for about 2 months practice Phase 3 : In this phase of training, the player develops the tactics, strategies, coordination and tries to ve every perfection for the competition. (Competition Period’; In this period, player participates for competition and aims to achieve top performance. Initially some practice matches are played where mistakes get corrected (also known as Competition ‘ate papacat aes Sgfit... | Part 1). Later when actual matches are played motivation and feedback is provided for peak performance of player, (known as Competition Part II). (©) Transitional Period (Off Season) : This is a relaxing period after competition to recover from stress of training. In this period, player gets recovery from competition stress and maintains physical abilities for the next round or competition, Initially recreational activities are performed afterward similar types of activities are playeg along with recreation. annus Traishag Perosaaton in Eades |i an Key: FST = Functional Strenath Training HT = Hypertrophy Training MST = Maximal Strength Training PT = Power Training PRO Ra RCL, Principles are the scientific and systematic way to improve sports performance. They guide us to develop our physical fitness abilities to improve further. The training programme has to follow the principles of training. The important principles are : (A Principle of Continuity or Regularity : Regularity is very important to improve further. The programme of training should be followed regularly without a long break. Irregular schedule does not improve fitness. It is a biological necessity. (ii) Principle of Proper Overloading : A gradual increase in the physical activity brings improvement. The work or load should be increased gradually after the adaptation of previous work or load. \ciple of Specific and Scientific Training : The activity should be performed in scientific ways according to the requirement of the game. It should particularly improve the desired ability. (iv) Principle of Individual Difference : The training programme should be according to the limits of an individual; keeping in mind the age, sex, height, heredity and environmental factors. (») Principle of Rest and Recovery : There should be proper rest, relaxation and sleep after every schedule of hard work. The recovery should not be very long so that the one should be ready for further workout. (vi) Proper Warming-up and Limbering down : The training work should be started with warming-up and ‘ended with limbering down. It is also important for prevention of injuries. (vii) Principle of Progression : The training programme should follow a proper progression. It should start with an easy activity in the beginning and harder activities later on, i.e., simple to complex. (viii) Safety and Prevention : Prevention is always better than cure. So we should keep in mind the safety measures while performing physical training schedule. (ix) Psychological Feedback : The psychological feedback (motivation) keeps the enthusiasm and pleasure it. activity. It energizes to perform further. Thus, training should be consider as motivational factor. I. CERES anion ) |() Medical Check-up : Proper medical check-up should be done before any hard physical training. Doctor's Consultation should be taken in cases of injury, illness and rhythmic weakness. (9 Total Body Involvement : The training programme should be designed in such a way that one should ‘exercise every Part of the body to ensure proportionate body development, i.c., total body involvement. (vi) Adaptation and Tolerance : Exercises performed by an individual should be adapted to one’s tolerance ability. Exercise tolerance is the level/capacity at which the human body favourably responds to training. (vii) Principle of Load and Adaptation : This principle states that the workout or load should be gradually increased in a progressive way according to the adaptation. This increase in workout or load has to be given in two ways (a) Step method (b) Linear method. (viv) Principle of Reversibility and Repetition : According to this the workout or load must be done with sufficient repetition. The activity should be repeated again and again so that proper adaptation and acclimatisation should be taken up by the individual. The next schedule should be practised before starting new schedule or workout cr load. CRU LET ee LCL Ua EN Training in sports is performed to improve and increase the performance so that positive results can be achieved. Training involves sufficient repetition of work. In training, the basic skills are repeatedly practised until their mastery is achieved. The advanced skills are practised only after achieving the mastery of basic skills. In training the commonly used terms are : TRAINING LOAD In sports training, the “Load” is the amount of workout or effort done by the individual. Load varies from person to person depending upon physiological and psychological factors of the individual. Load causes fatigue or tiredness. It also depends upon Volume (total workout time or effort duration); Intensity (speed of workout or faster); Frequency (number of time of workout or repetition); Recovery (rest duration between the workout). One should be ware about how much training load one do. ER-LOAD One can improve further depending upon ‘Over Load’. Thus, it is the slight stressful workout or effort over the body is considered as ‘Over Load’. It is doing workout beyond the capacity of the individual, it causes high fatigue or tiredness. Slight increase in load does not affect the performance of the individual rather it improves the performance. Scientific and systematic overloading improves performance. Over-load also depends upon Volume, Inteosity, Frequency, and Recovery. Whereas non-systematic or high over-load or continuing the over-load for tonger period declines the performance. This increase in workout or Over Load has to be given in two ways : (a) Step method (b) Linear method ‘Step Method = -—» ‘Weekly progression Daily progression —Workload—> —Workioad—> —— Practice days—> Adaptation means when body feels comfortable to the over-load and person don’t feel over stressed. Adaptation is the adjustment time of physiological and psychological systems of the enhanced load to the individual. According to this, the body workout or load should be increased gradually so that body feels comfortable after few days. The load or workout has to be increased in a progressive way according to adaptation of previous Caer ORT teeyn feet) ace epaonl nods HSTTINTMENEN MHD General warm (common forall ac es player mentally ready. through various ‘By these ways, performance gets improvs are not required. the competition. It mak feedback, behavioural Changes, etc. jects where muscular responses tude towards the mental attit tivation, demic suk It prepares 1 psyeigical ways ikem ‘isis generally required in aca ay Physiological Warming-UP 1 prepares the body physiologically 10 take th a e 7 done ough 0 WANS: he workload of physical stress for_competition- Physiological (a) Passive (b) Active(a) Passive : In this, the player warms-up his body through external sources and not with actual participation in rhysieal activities, It can be done through various ways Tike hot bath, sun bath, steam bath, hot beverages, massage, My Actives In thi, the player warms-vp his body through actual participation in physical activities. He performs various physical movements which improve efficiency of his body and tone up muscles for the coming competition. its duration is 10-30 minutes, It is never performed all-out, i¢., person should not be tired while doing these activities. Itis of two types : (i) General warming-up (ii) Specific warming-up. (i General Warming-Up It is general in nature and commonly performed for every activity in a similar way. It consists of simple exercises like jogging or slow running, stretching, rotation exercises, calisthenic, jumping, striding and wind sprints. This general \el warming-up tones up the major muscles and improves the mobility of joints. It adjusts the circulatory and respiratory ystems according to coming needs. Performing Warming-up (General and Specific) a) z } Firstly go for jogging for 5-10 minutes covering 1 to 2 km distance. Then perform stretching exercises from top to bottom, ‘Perform them with sufficient repetitions like neck rotation, shoulder rotation, altemate swinging exercises of arms, abdomen rotation, forward bending, backward bending, sideward bending, alternate 9 A toe touching, forward lungeing, sideward lungeing, wrist and ankle ‘rotation, then few jumping jacks, tug jumping and few sit ups. After this few strides are followed by wind sprint 4-5 (50 meter distance). GENERAL WARMING-UP EXERCISES (i) Specific Warming-Up Ibis specific in nature and differ from activity to activity. It tones up the smaller muscles which are ‘commonly used in that particular activity. It raises the mobility of smaller joints. This improves the eye and body co-ordination. By this the perfection in skill is improved. It actually prepares the body physically and ‘mentally. Specific Warming-up of some games and sports : Basketball : Shuttle running, dribbling, shooting or basketball practice, lay up shoots, dodging and fake practice, ee, Badminton : Arc making with jumps, tossing shuttle, high clears, tow clears, smashing, dropping practice, court crafting, ete. Cricket : Dummy bowling and batting action, knocking, net practice, catching practice, etc. Football : Ball dribbling, ball juggling, kicking, heading, ete. Hockey : Stick rotation, dribbling, taping, hitting, scoops, etc. ‘Tennis + Service practice, knocking, passing shots, wall practice, volley clear, slice clear, lob returns, ete, IMPORTANCE OF WARMING-UP (@ Reduces Risk of Injuries : Warming-up raises the body temperature slightly higher. This makes muscles ‘more flexible and their contractibility increases. By this, the chances of injuries are reduced. (G) Regulates Systems : It regulates the cardiorespiratory system for the ‘coming needs. It increases the supply of blood to working muscles. More supply of oxygen also reaches the working tissues. | Ci Physea eaaeaiot fee2) Increases Energy Level: It regulates the metabolic rate, by this the efficiency of energy production gets mprovad. It increases the energy sources for working body and thus body ean work for longer duration dination, therefore, fast and efficient responses (i) etter Responses : There is better neuro-muscular c0-o1 Reaction time improves as muscles are toned up. i (©) Prepare Mentally and Improves Concentration : It mentally prepares us for the upcoming competition, Mind becomes ready for the coming activity and thus more concentration towards the activity. (©) Increases Perfection » Warm-ups make better perfection in the skills, techniques and tactics. The co- ordination becomes more, thus results are better. Moreover, confidence develops. (si) Improves Endurance : Warming-up also improves our endurance level as it tonned up our muscles and other body parts, hence performance can becomes better. 3(8) LIMBERING DOWN NNN According (o Wikipedia, “These are easy and slow exercises done after more intense activity, to allow the body to gradually transition to a resting or near resting state”. Limbering Down/Cooling Down is an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state. It is done at the end of the activity. Limbering down or cooling down consists of very simple exercises at slow pace/speed like slow jogging, slow stretching exercises and deep breathing exercises at the end, etc. By cooling down, the body temperature is slowly brought to normal which is raised during activity. In other words, it is post task work to lower down the body temperature to normal level. It recovers the body from stressful activity and makes the body ready for normal workout. Importance of Limbering Down () Reduces Fatigue Level : Itremoves the lactic acid from muscles which gets accumulated during activity and causes fatigue, tiredness and staleness. So this lactic acid is removed from muscles and muscles feel comfortable, (i) Body gets Relaved : By limbering down, the various body systems come to normal state which were higher/hyper during stressful activity. Thus, body feels relaxed and it again becomes ready for next work. (ii), Body Retreshes + Cooling down is essential for recovering to pre-exercise/workout state and for re- adjusting various functions of body, ie., physical, physiological, biochemical and psychological. (is) Reduces Pain in Body : Limbering down is also essential to avoid pooling-down of blood in veins, which causes fatigue. () Prevents Infection : It reduces the bacterial, viral, and fungus infection chances (because raised body temperature and sweating during activity is prone to bacterial, viral and fungus infection). x FACTICS AND STRATEGIES \\N Skill Skill is the fundamental ability that enables an individual to perform a large movement with correct technique. Jt comprises a whole movement of motor action, the ease of which is the result of long hours of practice. Technique Technique is the mechanical model of doing any task through which an athlete minimizes his energy expenditure ‘and produces remarkable output. It involves a well-timed and coordinated sequence of muscle actions which have been developed through the experience of players, coaches and the analysis provided by sports science. ‘Style Style is the unique ability of an athlete to perform many activities in his/her own distinctive manner according to his/her individual technique and ability. It may or may not have a scientific basis. Skill = Technique + Style Sa * canna Ease. ead‘Tactics cis the ability to perform a specific movement to deceive the o to counter the opponent. They are practised during training process, Strategies pponent. These are the planned movements These are pre-planned movements done to counter and deceive the opponent. They are planned after observing the strong and weak points of the opponent. Ps (a) CONCEPT OF DOPING ANN Doping is defined as the use of drugs or blood products to improve sports performance. Doping can also be defined asthe use ofa substance or technique o enhance te sports performance illegally. Iisa deliberate attempt by an athlete to win at any cost, even if is by using life threatening substances or methods. 1OC wants dope fre eens sport, International Olympic Committe defined doping as “the use of any method or substance that might harm the athlete, in a quest to gain an unfai advantage, over his/her fellow competitors.” ‘The use of drugs to enhance performance is considered unethical and ‘Committee (IOC). World Anti-Doping Agency (WADA) and National Anti-t usage of Doping substance by the players, The reasons for the ban are main athletes to compete, alleged exemplary effects of clean (dope free) sports for all. Doping methods or substances might harm the health of athletes and might be fatal. Doping in sports are taken during training or competition days, There are various types of doping substances. Doping in sports is a critical issue putting an athlete’s health at risk, Famous athletes who were + found guilty include Lance Armstrong, Marion Jones, Maria Sharapova, Marina Hingis, Tyson Gay, Diego Maradona, Carl Lewis, Shane Warne, etc banned by International Olympic Doping Agency (NADA) check the ly the health risk, equal opportunity for ‘According to World Anti-Doping Agency (WADA) “Doping is defined the occurrence of one or more of the anti-doping rule violations set forth Article 2.1. through Article 2.8 of the anti-doping code. These are as follows: (@ Presence of a prohibited substance or method. (ii) Use or attempt to use a prohibited substance or method. (iif) Refusing to submit sample collection after being notified. (iv) Failure to file athlete's whereabouts after being notified, () Tampering with any part of the doping control process. (¥#) Possession / trafficking of a prohibited substance or method. (vi) Administering or attempting to administer a prohibited substance or method to an athlete, ROM ON _(A) PHYSICAL OR CHEMICAL (DRUG) There are various types of drugs that can be used by athletes to enhance their performance. These are chemicals or synthetic products such as: __ Stimulants are also known as “uppers” as they enhance sports performance by stimulating the mind and body artificially. They basically increase the activities of Central Nervous System (CNS) \Cararepaea CaN, Sekpao aa ea alertness, reaction time and cae fetta ee output ability by reducing the ulants are the group of those drug: that tends to increase alertness and physical activity. Some of the most commonly used stimulants are cocaine, amphetamines ete. Harmful Effects : Addictive in nature, aggressive nature, violent behaviour, blurred vision, dizziness, irregular heartbeat, heart failure, hypertension, headache, upset stomach, anxiety, insomnia, depression, exhaustion ete. | @) NARCOTICS Narcotics are the drugs that make people slow and sleepy: They are good painkillers. They are used during training period to remove the feeling of restlessness and tiredness. They help in long endurance activities, However, overdose can result in respiratory problems and even death, Examples are morphine (ganja), opium, heroin, methadone, cocaine, etc. They are also found in cough syrups and painkillers. Harmful Effects : Slow response, decline in activity, strong addiction effect, loss of concentration, drowsiness, nausea and vomiting, constipation, failing to recognize injury due to increased pain threshold, increased heart rate etc. (i) STEROIDS ‘These are very strong chemicals which are used by players during training period. They promote growth and healing process. They increase the heart rate, body temperature, respiration, body weight, muscle mass, blood circulation, faster healing and rebuilding of tissues, etc. These are effective for speed, power and strength activities. Harmful Effects : Leads to heart attack; cause cancer (kidney or liver); cause jaundice and liver tumor; lead 10 several cardio-vascular diseases, atherosclerosis and may even result in a cardiac attack; male voice (in females), infertility (in females), decrease in sexual power, sexual desire and may lead to criminal behaviour, muscular body (in females); reduce high density lipoprotein (HDL); hair shedding, increase aggressiveness, lead to mood swings, depression, hypertension, uncontrolled emotions ete. (i) GROWTH HORMONES These are generally used by bodybuilders, throwers, jumpers, basketball players, etc. Peptide hormones such as erythropoietin, human growth hormone (HIGH), insulin, gonadotropin and adreno-corticotropic hormone (ACTH) are the substances produced by the various glands and when circulated by blood can affect various organs and tissues to alter body functions. These are banned because they can stimulate various body functions such as growth rate and sensitivity to pain. They stimulate the production of naturally occurring hormones, increase strength and production of red blood cells, therefore, increasing oxygen carrying capacity that results in improving endurance level of an athlete. Harmful Effects : Unbalanced height and size; postural deformity may arise; overgrowth of limbs and face; muscular-skeletal enlargement; bones may be defected; may lead to obesity; blood clots due to increased blood viscosity; increased risk of heart attack; low blood sugar levels; shortness of breath; brain damage and death; headache and joint pain; ulcer, cataract and osteoporosis etc. tee "Candid Physical Rdvestion-t4(v) BETA-BLOCKERS ‘These ate anxiety reducing agents which are used in games that involve concentration and risk. Agonists are majorly used for medicinal purposes for treating asthma because they open up the bronchial tubes of the lungs and hence clear the air passage. They reduce the anxiety, lower the heart rate, reduce body temperature, reduce stress, and relax muscles (without loss of control). Athletes take these to boost their respiratory functions. These are generally used by shooters, ski divers, jumpers, motor racing players, etc, Harmful Effects : Affects kidneys and liver adversely and cause serious health problems in later age, increase risk of cardiac arrest, trembling (specially in hands), headache, palpitations, muscle cramps etc. (op DIURETICS These drugs eliminate fluid from the body. Diuretics help athletes by increasing excretion of water from the body. “They are also known as “water pills” as they increase production of urine. The person reduces body weight in very short period. Athletes use diuretics to flush out the remains from steroids and to facilitate temporary weight loss by shedding water from the body. These are generally used by wrestlers, judo and boxing players. These drugs increase urine secretion. Harmful Effeets : Reduce the natural appetite; may lead to malnutrition, under-nutrition; body fainting, unusual thirst and dehydration ; diarrhoea, headache; dizziness; too little or too much potassium in blood; muscle cramps; kidney failure; increased cholesterol and blood sugar; irregular heart beat; skin rashes etc. (vi) CANNABINOIDS Cannabinoids are a class of diverse chemical compounds that alter neurotransmitter release in the brain. They telp in reducing anxiety, leading to a feeling of relaxation and decrease pain sensation. The most common example ofa cennabinoid is Marijuana Harmful Effects : Slow response, decline in activity, strong addiction effect, loss of concentration, drowsiness, wausea and vomiting, constipation, failing to recognize injury due to increased pain threshold, increased heart rate etc. (B) BLOOD DOPING Itis also named as Erythropoietin (EPO). It may or may not involve use of drugs. Blood doping is the process of increasing the Red Blood Cells (RBCs) by administration of blood transfusion. Increased amount of RBCs helps in strength and endurance activities. This can te done by injecting extra RBCs either from | How Blood Doping Works donor or previously harvested own blood or | crevatedievels ofredblood cells found n an atlete's bloodstream canbe taking drug to increase RBCs production. It is | #s¥gnorblooddoning an illicit method of improving performance by attificially boosting the blood ability to bring more oxygen to muscles, Blood doping increases the haemoglobin in blood stream so that oxygen carrying capacity increases resulting improved endurance, Erythropoietin (EPO) hormone is produced by kidneys which promotes red | "™A8-000 blood cells (RBC). This method is used by long | mate onesie vrei is L000 vesseL RED BLOOD CELL Red blood calls (rom a donor or made up of 401950 peroent red prevousy removes fom Pe distance runners, cyclists, swimmers, etc. to | Blood cells. which camry axygen to athlete) or the hormone a tissues. Typical levels for women ropoitn (EPO) are injected improve endurance level. Blood doping causes are 350 45 percent re recta great loss to health like dehydration, heart attack, blood infections/diseases, ete.DRT, a Doping Substances, Their Harmful Effects over Different Systems /Organs a Harmful Effect over Doping | Circulatory | Exeretory | Digestive | Muscular/ | Nervous/ | Addictive | Addictive Sabstance System System System Skeletal | Sensory Effect Effect (Heart) | (Kidneys) | (iver) ‘System System (Skin) Stimulant High Mild Medium High Adversely | Medium Violent Nareotics | Slowdown | High High High | Extremely | Extremely [Leads to High high crime Steroids | Very High | Very High High ‘Very High High High Violent Growth . . Hormones | "it _| Yew Hish | Vey mee Very High | Medium | Medium | Aggressive Beta Blockers | Slow down | Very High | Very High High Very High | Medium ie Diuretics High High Very High | Slowdown | Medium Medium Low neal Slow down Cannabinoids Highly High High Medium Very High Medium Low Blood Doping High High Medium High Medium Medium Medium 1. Sports Training means : Some Important Questions Multiple Choice Questions (MCQs) (a) Training to body builder (0) Teaching the skills 2, ‘The important principle of Sports Training : (a) Continuity and Regularity (©) Principle of Individual Difference 3. Doping is : (a) Allowed in sports at Nationals (©) Banned in sports 4. Steroids cause : (a) Heart attack 5. Drug addict persons are : (a) Reliable (6) Cancer (6) Unreliable 6. Sports training is the process of : (a) Finding talent for sports (6) Training to player for high performance (@) Finding mistakes in skills (b) Principle of Proper Overloading @ Allof these (®) Allowed if doctor approves (@ Only small dose is permitted (©) Muscle mass (©) Brave (b) Developing good body (6) Training to develop player for high performance (d) Correcting sports skills 7. Which of the following is not a principle of sports training ? (a) Continuity or regularity (©) Considering individual (6) Proper overloading (@ Allof these (@) Allofthese (@) Strong‘The recovery period after competition is known as (a) Preparatory Period (b) Competition period (c) Transitional Period (4) Cooling down 9. Training has become (a) Scientific and systematic (®) Disorganized and irrational (c) Complex and painfull (d) Easy and approximate 10. Exercise is a short-term activity which results in (a) Normalizing the heart rate (®) Decreasing blood pressure (c) Increase in blood flow (d) Decrease in heart rate 11, Due to systematic training the resting heart rate of a Marathon player will (a) Remain normal —_(b) Decrease (©) Increase (d) Become critical 12. The main benefit of systematic and scientific sports training is to increase (a) Performance (6) Injuries (©) Physical labour (d) Supervision 13. Meso-cycle is a training of (a) One week (b) 40 10 days (c) 3106 weeks (@) 3 months 14. Transitional Phase is a (a) Rest and recovery period (b) Training period (c) Competition period (d) Fitness period 15, General preparation focuses on (a) Personality (6) Functional capacity (©) Cardio-vascular efficiency (a) Overall fitness component 16. A famous athlete who was recently found guilty in the dope testis (@) Sachin Tendulkar (6) PV Sindhu (©) Usain Bolt (@) Lance Armstrom 17, The Canadian sprinter named Ben Johnson who won a gold medal at the 1988 Seoul Olympics, which was later rescinded, tested positive for (a) Anabolic steroid (6) Diuretic (©) Cannabinoids (@) Blood doping 18. The performance enhancement drug generally used by boxers and judo players to reduce their weight (a) Anabolic steroid (6) Diuretic (©) Cannabinoids (4) Blood doping 19. Stimulants help in the performance by (@) Increasing heart and respiratory rates and suppressing the symptoms of fatigue (8) Having a painkilling and sedating effect (©) Releasing hormones promoting growth, healing and body repair (@ Preventing the release of adrenaline 20. Some of the side effects of using narcotics include (@) Suppressed appetite, increased blood pressure and body temperature (®) Addiction, suppressed appetite, toxicity (0) Impotency, infertility, arteriosclerosis, heart disease, liver and kidney cancer (@) Damaging affect on endurance, heart disease | 21+ Sports which are well known for the use of anabolic steroids | (@) Sprinting ( Soccer (©) Archery (@) Shooting 22. Match List I with List II: 1. Preparatory Period I {@ Advance dlls along with speed and flexibility 2. Preparatory Period IL (di) Participating in tournaments 3. Preparatory Period Ill (iif) Developing basic skills along with strength and endurance 4. Completion Period (iv) Tactics and strategies along with coordination © iit, i, © iii, i, iyi (0) i ii, iv itt "Caiempaeaneandationeh 1.Match List Lwith List IT List 1 (0) Each skill to be practiced again and again till perfection is gained 2. Principle of Continuity (i) Each individual has to be given specific.type of training 3. Principle of Individual Difference | (iif) To increase the work load gradually 4. Principle of Reversibility (iv) To practice daily, regularly and without any long break (@) 4 ih it (b) iti, i, iv, it (0) ii, iv, i, i @) iii, ti, i 24, Mateh List l with List I List List IT T. Stimulant (Reduces body weight sharply 2. Steroid (i Increases alertness and reduces pain 3. Growth Hormone (iit) Increases heart rate, muscle mass 4. Diureties (iv) Increases height and weight (a) i, iy ft, 7 (8) i,t, iv, (0) iti, ti, ini © it, tt, 4 25. Match List I with List IT List I [tise T. Macro Cycle Training (@ Few days workout 2. Meso Cyele Training (ii) Few weeks workout 3. Micro Cycle Training (iii) Few months workout 4. Warming up (iv) Done prior to intense activity (a) itt, vi, 1 (6) ii, i, i iv (0) ii, iy, it (@) it, i, i, v 26. Identify the following (@) fame ~— = = (b)« @ 27. Warming-up improve the : (a) Social relation between team members (o) Skill perfection 28, General Warming-up tones up : (a) Big muscles of body (c) Eye and hand coordination 29, Technique is (a) Scientific way of doing action (b) Health of player (@ Body structure (b) Small muscles of body (d) Allof these (6) Forceful action (c) Correct action to deceive opponent (@) All of these 30, Jogging and stretching exercises are (a) General warming-up (6) Specific warming-up (c) Psychological warming-up (d) Passive warming-up 31. Which of the following is not a feature of warming up ? (a) Regulates body system (5) Prevents doping (c) Reduces injuries _(d) Increases energy level 32, The specific warming up exercises of Badminton are : (a) Tossing with shuttle, high clears, low clears, smashing, droping ete. (b) Dribbling, kicking and heading with ball ete. (c) Stick rotation, tapping, hitting, flick, scoop ete. (a) Dribbling, shooting, lay-up shotes, dozing etc. 33. _Limbering down should be done : (a) Before the intense activity (b) During the activity (c) After the intense activity (@ Allof these 34. The other name of Limbering down is : (a) Training (B) General warming-up _(¢) Specific warming-up (d) Cooling down, 35. The ability to perform physical task in certain way is known as : (a) Skill (6) Technique (©) Style (a) Tactic 36. Match List I with List 11: a 5 bac teakes 1. Skill (Ability to perform certain physical task 2. ‘Technique (i) Ability to perform movement to decieve opponent 3. Strategy (ii) Preplanned movement to counter opponent 4, Tactic () Ability to physical task with specific way (a) iii, i (6) i, ii, ii, iv (©) i. iv iti, i @a. 3. 40. Mateh List I with List Il | Warming up 2 Cooling down Preparatory training 4. Competition (6) ii, iv iti, i Warming up is performed to (a) Generate heat in body (©) Lower the body temperature Cooling down activity is performed at (2) Maximum intensity (©) Low intensity Style is (a) A mechanical model of doing anything (0) An automatisation of movement (i Actual matches are played (ii) Done before intense activity (iit) Done after intense activity (iv) Developing basic and advanced skills for the competition (d) iii, iv, i, ii (0) if ti, yi (b) Decrease metabolic rate (d) Increase oxygen supply to the muscles (b) Sub-maximum intensity (@) Unplanned intensity (6) Aunique, personalised expression (@) A natural ability for a particular game 41. In basketball, shooting is required to score goals. Shooting is a (a) Technique (6) Style (6) Skill 42, Identify the following (d) Tactic Assertion and Reason Type Questions Given below are the two statements, one labelled as assertion (A) and the other as reason (R). Select the correct answer to these questions from codes (a), (b), (c) and (d). (a) Both (A) and (R) are true and (R) is the correct explanation of (A). () Both (A) and (R) are true and (R) is not the correct explanation of (A). (co) (A) is true and (R) is false. (4) (A) is false and (R) is true. 1. Assertion (A) : Training improves the performance of player. Reason (R) : It has scientific steps performed in a systematic way. 2. Assertion (A) : Player take banned drugs or doping to improve their health. Reason (R) : These are recommended by Doctor. sa3. Assertion (A) : Mukesh got muscle injury during training and private doctor want o give steroids for faster ~ Fecovery of muscle injury. Reason (R) : Steroids are banned in sports thus Mukesh should not take this type of medicine. 4. Assertion (A) : Sports Training has three parts. Reason (R) : Preparation, Competition, Transitional are the phases of Sports Training. 5. Assertion (A): In Preparation phase, the basic and advanced skills are developed © Reason (R) : In this phase of training, diet should have more of proteins, 6. Assertion (A) : Load is the heavy weight in Sports Training, Reason (R) + Load should be increased gradually after successful adaptation of first load, 1 Assertion (A) Adaptation is when the body acceps or feels comfortable withthe increased Load (Over Load). Reason (R) : Load should be increased gradually in Step or Linear method. 8. Assertion (A) : Steroids reliefs from pain, Reason (R) : Steroids are banned in Sports Competitions. 9, Assertion (A) : Growth hormones increase the height Reason (R) : It has adverse effects over bones by increasing the bone length in un-proportional manner. 10, Assertion (A) : Players can take Doping agent if doctor recommends. Reason (R) : It should be taken in liquid form. 11, Assertion (A) : Warming up tones up the muscles for coming activity. Reason (R) : Injury chances increases. 12, Assertion (A): Specific warm up should be according tothe activity an it should be differ from activity to activity. Reason (R) : It should be done after match. Short Answer Questions (Type !) 1. Define and explain the concept of training in sports. Or In what ways does sports training become an essential part of a trainee’s life in sports ? 2. Discuss the phases of sports training. Or Differentiate between general and specific preparation, 3+ Explain the principles of training in sports. Or In what way the systematic sports training required for an athlete ? 4. What do you mean by Doping? List down the doping types. Or Prohibited substance in sports are the method to improve performance. Comment, 5. Explain the ill effects of Stimulants and Steroids in sports 6. Write a note on Narcotics, 7. How Diuretics and Growth Hormones are misused in sports ? 8. Explain the terms (i) Adaptation (ii) Recovery. 5. State the ill effects of Drugs. Or What are the signs and symptoms of substance abuse ? 10. How can you identify the sportsperson who is suffering from substance abuse ? 11. What do you mean by Training Load & Overload 2 12. Describe any two Principles of Sports Training. 1S. Define Warming-up. What are its types ? Enlist General Warming-up exercises, 4.” Discuss the benefits of Warming-up. How General Warming-up is performed ? Pi TERR. ~~15, 16. 17. ‘What do you mean by cooling down ? Give its benefits Differentiate between Skill and Technique. How Tactics differ from Strategies ? Short Answer Questions (Type tl) 1 2. 4, 6. t. 8 10. Mu. Explain the Concept of Training followed in Sports. Highlight the principles of training in sports. Or Explain the important principles used in training process. Define Doping. What are the substance used in Doping ? Discuss the ill effects of Stimulants, Steroids, Narcotics, Diuretics. You have noticed your friend using sports enhancing drugs for winning sports competition. How would you guide him for not using these drugs ? Explain Training Load, Overload, Adaptation & Recovery. Write down the disadvantages of Doping. How doping affects the performance of a player ? What is Warming-up ? How is it performed ? Give its importance. Explain Limbering down. Explain its benefits State the difference of following terminologies : Skill and Techniques, Tactics and Strategies. selon