Training And Doping In Sports Class 11 Notes

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Teachers and Examiners (CBSESkillEduction) collaborated to create the Training and Doping in Sports Class 11 Notes. All the important Information are taken from the NCERT Textbook Physical Education (048) class 11.

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Concept and Principles of Sports Training

What is sports training?

Sports training means preparing athletes to perform better in their sports. It is just an exercise which has a set of tasks to complete that improves their strength, skills, and mental focus.

What’s Included in Sports Training?

Modern training is a big package that covers:

Physical exercises (like strength and cardio)
Special techniques and sports skills
Nutrition and proper diet
Mental training to handle pressure and stay focused
Recovery and treatment from injuries
Motivation and personal care

Principles of Sports Training

There are different principles in the sports training:

Principle of Continuity: The training should be regular and consistent. The short break is helpful for improvement.
Principle of Individual Difference: Every individual is unique; some may be stronger, others faster. A good trainer designs the training based on the athlete’s age and ability.
Principle of Overload: To get success, athletes need to work hard and make the body stronger.
Principle of Active Involvement: Athletes should be actively involved in training, not only following instructions.
Principle of Variety: Doing the same thing daily can be boring; trainers should mix the multiple exercises and timing.

Principle of Specificity: Doing practices can improve the right skills.

Principle of General and Specific Preparation: Use techniques or strategies that can improve overall fitness.

Principle of warm-up and cool-down: Always warm up before the training and cool down after training.
Principle of Rest and Recovery: Rest allows the body to heal and grow stronger.
Principle of Ensuring Result: The main concept of training is to get better results, so the plan should be focused and followed properly.
Principle of Periodisation: Training should be broken into different phases, like preparatory, which helps to build strength and skills; competitive, which makes participants take part in games; and transition, which makes them rest and recover.

Training Load: Overload, Adaptation, and Recovery

To improve the sports and fitness of the individuals, the body needs a smart cycle of training, stress and rest. This cycle includes four key ideas.

Training Load: This is the amount of work an athlete does during the time of training.
Overload: During the training, the body must be challenged more than usual to improve.
Adaptation: After overload, the body should adapt to the challenges; these challenges help the body to become stronger, faster, or more flexible.
Recovery: Recovery is the rest period after the training.

Warming Up & Limbering Down – Types, Method & Importance

Warming up

Warming up is light exercises before playing a sport or starting training. This warming up helps the body to get ready to move safely and effectively.

Why Warming Up is Important

It increases body temperature so muscles work better.

Activates nerves to react quickly.
Prepares the heart and lungs for action.
Reduce the risk of injury.

Types of warming up

Warming Up includes the following type:

Passive Warming Up: Passive Warming Up helps increase body temperature before the competition or training without performing any physical activity. This involves drinking warm water and hot beverages (tea, coffee, etc.), taking a team bath, wearing heavy (extra) warm clothes, massage and sun baths, etc.
Active Warming Up: Active Warming Up involves increasing the body temperature by performing different low-intensity, repetitive exercises.
General warming up: General warming up is performed before all types of activities and includes walking, jogging, running, jumping, striding, wind sprints, callisthenics, upper and lower limb movements such as rotation, stretching, etc.
Specific warming up: Specific warming up is performed specially according to the sport and event and is aimed at toning all those specific muscles which play a major role in a particular sport. e.g., in basketball players attempt lay-up shots, jump shots, rebounding, dribbling, overhead, etc.

Limbering Down

Limbering down or cooling down refers to activities or exercises performed by an athlete or sportsperson after training or competition to gradually transition from an exertion state to a resting or near resting state. Due to training, some physiological changes occur in an athlete’s body. To get the body to a normal or resting condition, cooling down is a necessary activity.

Benefits of Limbering Down

Reduces body temperature: Appropriate cooling down or limbering down helps in reducing the body temperature.

Reduces chances of unconsciousness: Proper cooling down reduces the heart rate slowly, and blood does not pool in the legs and feet. It continues to flow back to the heart through veins, and consequently, such a process reduces the chances of dizziness or fainting.
Restores supply of oxygen: Proper cooling down restores blood supply and oxygen to the muscles, restoring them to the position they were in before performing training.
Removal of waste products: Proper cooling down reduces the accumulation of waste products like lactic acid, uric acid, phosphates, sulphates, chlorides and carbon dioxide, etc., from the muscles.
Reduces tension: Proper cooling/limbering down reduces the muscular tension and mental tension.

Concept of Skill, Technique, Tactics & Strategies

In sports, skill, technique, and style are three building blocks which help the athlete to perform at their best.

Skill: A skill is a learning ability to do something well in sports; it comes from practice and repetition.
Technique: A technique is the correct way to perform a skill; it involves timing, coordination and body position.
Style: Style is the unique way an athlete performs during the time of sports.

How the skill, technique and style work

Skill = Technique + Style

First you learn the technique.
Second, you practise to develop the skill.
Third, you add your own style to make it unique and effective.

Concept of Doping

When an athlete takes some illegal substance or uses any illegal method to improve sports, it is known as doping. It started way back in the time of the ancient Olympic Games, where athletes used herbs, mushrooms and even opium to boost strength. These substances are banned in sports. It can harm health and break the sports rules.

WADA’s Anti-Doping Rule Violations

According to WADA, doping includes:

Having a banned substance in the body.
Using or trying to use a banned substance or method.
Refusing to give a sample.
Not sharing your location for testing.