Class Xi, Chapter-10, Training and Doping in Sports.

RYAN INTERNATIONAL SCHOOL,
GHAZIABAD.
SUBJECT: PHYSICAL EDUCATION
CLASS : XI
CHAPTER –X.
TRAINING AND DOPING IN SPORTS.
 Meaning & concept of sports training.

 Principles of sports training.
 Warming up & Limbering down.
 Skill,Technique & style.
 Concept & classification of doping.
 Prohibited substances & their side effects.
 Dealing with alcohol & substance abuse.
MEANING & CONCEPT
OF
SPORTS TRAINING
“A planned & controlled process in which, for
achieving a goal, changes in complex sports motor
performance, ability to act & behaviour are made
through measures of content, methods &
organisations”. – Watso.
“A training based on scientific knowledge & a
pedagogical process of sports perfection which,
through systematic effect on psycho-physical
performance ability & performance readiness, aims at
leading a sportsman to top level of performance”.
- Harre
PRINCIPLES
OF
SPORTS TRAINING
To achieve a higher performance, a
sportsperson not only requires
successful training practice but
other knowledge of various sub –
disciplines such as findings of
sports medicine, sports
biomechanics, exercise physiology,
sports psychology, etc. The
principles of sports training serve
s guidelines for applying the above
knowledge into practice by
coaches & sportspersons.
PRINCIPLES
OF
SPORTS TRAINING
The principle of
Continuity: This principle
stresses on the importance of
a continuous training process.
According to it, there should
not be prolonged periods of
inactivity between each
training session. Discontinuity
often results in decreased
physical abilities of
sportspersons.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Transfer:
This principle of transfer is related to transfer of learning,
which as we already known refers to the influence of
previous learning of new skills. Transfer of learning is not
always positive; it can be negative or zero too. While
mapping out the design of a training programme, certain
strategic points should be incorporated, such as adequate
development of fundamental skills before moving on to
completely new ones, maximising the similarities between
methods and techniques of different stages of the training,
and helping the player identify the pattern on their own.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Balance:
Sports training should be
executed at appropriate levels
of intensity & proportion of
training, which includes diet,
lifestyle habits & physical
activity. Extremes like crash
dieting, exercising beyond the
capacity of one’s physical
strength, for instance, are
harmful.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Overload
It states that the load on the body during training should be
above the normal range of load of the player. This enhances
the performance of sportspersons as they have to work
harder to adapt to new challenges, expanding their
limitations.The load should be further increased after
adapting the previous training load, a static training load
loses its effectiveness after a certain point. For example, the
muscles should be subjected to longer duration of work
than usual to increase endurance.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Progression:
This principle states that increase
of overload should be a gradual
process at a reasonable rate. A
rapid increase can cause serious
complications such as muscle
damage or injury. Moreover,
there should be ample time for
rest & recovery in order to avoid
exhaustion & injury.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Rest & Recovery
An athlete’s body needs rest & recovery to revitalise &
become better & stronger than earlier. An intense cardio
workout, for example, is followed by an elongated phase of
‘metabolic recovery’, in which the elevated heart rate &
oxygen consumption takes hours to return to the normal
rate of an individual’s body. In addition to that, they need
time to mentally reflect on the process of the training &
keep track of progresses & setbacks. Therefore, a training
programme should include proper rest & a recovery period
between each session.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Individual
Differences:
The basis of this principle is that
every sportsperson is different &
has physiological characteristics that
are specific to them. The effect of
exercise or load varies from one
sportsperson to another.
By taking the following points into
consideration, a training programme
suitable for an individual may be
developed without much difficulty:
PRINCIPLES
OF
SPORTS TRAINING
1. Smaller muscles take less time to heal as
compared to large muscle.
2. Slow twitch muscle fibres have a slower recovery
rate than fast twitch muscle.
3. Generally, men recover faster than women.
4. Slow movements lead to faster recovery than fast
or vigorous ones.
Other factors that should be considered include age,
medical conditions, motivational level, natural assets,
injuries, etc.
PRINCIPLES
OF
SPORTS TRAINING
The principle of General & Specific
Preparation
The principle of general & specific preparation plays
an important role in improving performance.
General preparation acts as a framework for specific
preparation. It boosts the functional ability of the
body systems & organs. On the other hand, specific
preparation targets those systems and organs that
determine the performance of sportspersons.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Specificity
The basis of this principle is that the only way to
develop a particular component of the body is by
improving its strength and skills to the maximum.
For instance, a long distance runner should focus
on strengthening her/his heart, while a
weightlifter needs to increase the size of muscles
involved in the sport.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Active Involvement:
This Principle states that active participation of a
sportsperson is absolutely necessary to gain the
advantages of a training programme. The
combined efforts of an athlete & her/his coach
determine the degree of the performance. Thus, a
sportsperson should step up activity on their
own accord to participate with the help of the
coach’s skill.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Variation:
As the training progresses, the monotony of load &
recovery causes sportspersons as well as the coach
to lose interest & the sessions become dull. To avoid
this, the coach must introduce variety in the process
such as changing the session timing & duration, the
volume & intensity of the workout, the environment,
etc. it helps in preserving the interest & enthusiasm
of the athlete.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Warm-up & Cool Down:
Warm-up is the process of increasing blood flow
to the working muscles which in turn raises the
body temperature. This prepares the body for
more intense exercises. On the other hand,
cooling down facilitates the flow of blood to vital
organs & eliminates waste products after each
training.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Ensuring Results:
The foremost objective of sports training is to
enable the sportspersons to deliver better
performance in sports. This principle focuses on
the achievement of positive results in the long
run. It is also important to note that the
application of other principles is absolutely
necessary for the fulfillment of this principle.
PRINCIPLES
OF
SPORTS TRAINING
The principle of Cyclicity:
In sports training, there are different types of
training cycles such as macro cycle, mesocycle, &
micro cycle. Macro cycle is the longest & lasts up
to three to 12 month. Mesocycle has a medium
period of three to six weeks while micro cycle is
the shortest of them as it has duration of only
three to ten days.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. According to this principle there should not be

prolonged period of inactivity between each
training session.
a. Principle of Continuity
b. Principle of Transfer.
c. Principle of Balance.
d. Principle of Overload.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2. It can be negative and zero too.
a. Principle of Continuity.
b. Principle of Transfer
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.3. Sports training should be executed at

appropriate levels of intensity.
c. Principle of Balance
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.4.The load on the body during training should be

above the normal range of load of the player.
d. Principle of Overload
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.5. Increase of overload should be a gradual

process at a reasonable rate.
a. Principle of Progression
WARMING-UP
AND
LIMBERING DOWN
Meaning of warming-up:
The nature of this process depends
on the sports. It ensures the
efficiency of that activity by
preparing the body physically,
mentally & psychologically. It
stimulates the muscles & parts of
the body which are involved in that
particular activity & makes them
receptive, thus it helps the
sportsperson to deliver good
performance.
DEFINIATION
OF
WARMING-UP
Merriam Webster dictionary Says – “To
engage in exercise or practice especially
before entering a game or contest.”
Collins Dictionary Says – “Preparatory

exercises done to warm-up the
muscles.”
TYPES
OF
WARMING-UP
Passive Warming-up: When a body is
subjected to increase in temperature
through external means & without
undergoing any physical activity, then
this process is known as passive
warming-up. It can be done by wearing
heavy uniforms, massage, hot water,
steam, sunlight etc. As no energy is used
in this process, it is an efficient method.
But it should be accompanied by active
warming-up in order to achieve positive
outcomes.
TYPES
OF
WARMING-UP
Active Warming-up: Active
warming-up involves direct
participation of an athlete in
various physical exercise like
jogging, stretching, etc. it raises
the body temperature to the
required amount & enhances the
durability of muscles. In short,
these activities help
sportspersons to perform better.
There are two types of active
warming-up:
TYPES
OF
WARMING-UP
1. General Warming-up: It
involves various exercises such
as jogging, running, jumping,
stretching, calisthenics, etc. The
main objective of these exercises
is to improve the overall capacity
of the body in terms of muscle &
joints flexibility, muscle tone &
coordinative abilities.The type of
activity determines the duration
of general warming-up sessions.
TYPES
OF
WARMING-UP
2. Specific Warming-up:
Specific warming-up is taken up to
improve the various skills which
are essential in a specific game or
sport. It is performed after the
activities of general warming-up. It
differs from sport to sport, as per
the specific requirements for that
sport. For instance, a tennis player
undergoes service practice while
cricket player practices bowling
or catching.
METHODS
OF
WARMING-UP
General Method
1. Jogging: Generally, 5 to
10 minutes of jogging or
slow running is preferable
but younger athletes may
perform only 3 to 5 minutes.
The speed should be
increased slowly. It raises the
body temperature.
METHODS
OF
WARMING-UP
General Method
2. Simple Exercises:
Jogging should be
followed by simple
exercises from a
relaxed state and then,
further on to complex
exercises.
METHODS
OF
WARMING-UP
General Method
3. Striding: This exercise
includes taking long strides,
bringing the knees high, arms
in a running posture and the
body leaning forward. The
strides should not be
stretched over the limit. Four
to eight repetitions should be
performed, each covering a
distance of 50 meters.
METHODS
OF
WARMING-UP
General Method
4. Stretching: Stretching
improves muscles flexibility
which is very important for
athletes during their
performance. It makes the
muscles stronger, healthier
& more responsive. It
reduces risk of injuries.
METHODS
OF
WARMING-UP
General Method
5. Wind Sprint: Wind
sprints are performed in the
end of warming-up, usually
with spikes on. A distance of
25 to 30 m may be covered
in this. On the basis of age,
sex & experience of the
athlete, four to eight
repetitions are performed.
METHODS
OF
WARMING-UP
General Method
Warming-up with
warm water: In
developed countries, warm
water is used for warming-
up, shower is another
method used by
swimmers, divers, water-
polo players, etc.
METHODS
OF
WARMING-UP
General Method
Warming-up through
Massage: This is an old
technique & a very
effective way for healing
muscle injuries. In India, it
was used by wrestlers.
Now, this method is not
used anymore.
METHODS
OF
WARMING-UP
General Method
Warming-up
Through Sunbath:
Although, it can
warm-up the body to
a certain degree, it is
not applied in most
sports.
METHODS
OF
WARMING-UP
General Method
Warming-up
Through Steam
Bath: This method
makes no use of energy
while warming-up the
body. But it is not used
often.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.6. What is the time period for Macro cycle?
a. 3 to 12 month
b. 4 to 12 month.
c. 3 to 13 month.
d. 4 to 13 month.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.7. What is the time period for Mesocycle?
a. 3 to 06 Week.
b. 4 to 06 Week
c. 3 to 07 Week
d. 4 to 07 Week
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.8. What is the time period for Microcycle?
a. 3 to 10 Days
b. 4 to 10 Days.
c. 3 to 11 Days.
d. 4 to 11 Days.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.9.This principle focuses on the achievement of

positive results in the long run.
a. Principle of Progression.
d. Principle of Ensuring Results
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.10.This prepares the body for more intense

exercises.
a. Principle of Progression.
c. Principle of Warm-up & Cool Down
d. Principle of Ensuring Results.
IMPORTANCE
OF
WARMING-UP
1.To raise the body
temperature: When the body is
warmed-up properly, the
temperature of muscles increases.
This improves the flexibility of
muscles & strengthens contraction
force. The rate of contraction &
relaxation also increases.Therefore,
the body becomes ready for
intensive activities without the risk
of damage such as tearing of muscle
fibres.
IMPORTANCE
OF
WARMING-UP
2.To decrease the viscosity of
muscles: At the start of an
exercise, concentration of
previously unused muscles is
irregular & weak & the relaxation
is incomplete. As the activity
progresses, this contraction
becomes stronger & regular and
the relaxation is complete. This is
the result of reduction in the
viscosity of muscles.
IMPORTANCE
OF
WARMING-UP
3.To increase the speed
of the nerve Impulses:
During warming-up, the
body is stimulated & the
speed of nerve impulses
increases. This enhances
reaction time which is an
important factor in every
sport.
IMPORTANCE
OF
WARMING-UP
4.To Reduce
muscle capillaries
resistance: Many
studies indicate that
warming-up reduces
muscle capillaries
resistance.
IMPORTANCE
OF
WARMING-UP
5.To Increase the speed of
transfer of oxygen & fuel to
tissues: Small blood vessels
dilate & blood flows through
muscles faster as a result of
warming-up. This increases the
speed of transfer of oxygen &
fuel to various tissues.
Consequently, muscles perform
efficiently due to rich oxygen
supply.
IMPORTANCE
OF
WARMING-UP
6.To Increase
Metabolic Rate:
Raising the body
temperature through
warming-up increases
the metabolic rate. This
causes higher energy
production which
improves performance.
IMPORTANCE
OF
WARMING-UP
7.To reduce anxiety
& tension: Warming-
up helps athletes to
suppress anxieties and
tensions by bringing up
their confidence level,
more importantly at
the games.
IMPORTANCE
OF
WARMING-UP
8.To boost cooling
efficiency: Warming-up
facilitates the
commencement of the
cooling process such as
sweating, which
counteracts overheating
during the start of training
or game.
IMPORTANCE
OF
WARMING-UP
9.To reduce the blood
lactic acid: Muscle
temperature is directly
related to heart rate &
consumption of oxygen.
Rise in body temperature
will lead to higher rate of
oxygen consumption &
heart rate & this will
reduce blood lactic acid.
IMPORTANCE
OF
WARMING-UP
10.To Avoid Injury:
Many scholars like
Morehouse and Miller have
claimed that absence of
warming-up may result in
muscle injuries. Muscles
tend to cramp more when
they are loosened. After
proper warming-up,
muscles react faster.
IMPORTANCE
OF
WARMING-UP
11.To Increase the speed of
muscles: Relaxed fibres
sometimes fail to respond to the
sudden pull exerted on them by
the quickly contracting muscles,
leading to pulled muscles.
Warming-up can prevent this by
getting the relaxed fibres to
slowly heat up & respond
effortlessly to the pressures
demanded by intense activities.
IMPORTANCE
OF
WARMING-UP
12.To Increase
Flexibility: Warming-
up makes the body
more flexible and
enables sportspersons
to reach their
maximum level of
performance
IMPORTANCE
OF
WARMING-UP
13.To Increase
Strength: An
efficient warming-up
practice increases
strength whereas
local warming-up
reduces it.
IMPORTANCE
OF
WARMING-UP
14.To Increase Endurance:
Contrary to the beliefs of some
physiologists, studies have shown
that a specific form of warming-up
increases endurance as well as
speed. The finding of Thomson
shows that formal warming-up
exercises improve swimming
endurance. Mangel’s studies have
proven that intensive warming-up
enhances performance in the one
mile run. So, warming-up has a
direct impact on endurance.
IMPORTANCE
OF
WARMING-UP
15.To Increase
Explosive Power:
Explosive power is
associated with speed and
strength. Since warming-up
enhances speed and
strength, there is significant
improvement in explosive
power. Many experts have
supported this fact.
IMPORTANCE
OF
WARMING-UP
16.To Improve
Specific Skills: Every
sports requires a
specific set of skills to
perform well. If the
nature of warming-up is
directed towards those
skills, we can become
much better at them.
IMPORTANCE
OF
WARMING-UP
17.To Improve
Neuromuscular
Coordination: Warming-up
improves neuromuscular
coordination. For example, a
tennis player may deliver a
false service if she/he omits
warming up. But warming-up
enable her/him to serve right
by improving neuromuscular
coordination.
IMPORTANCE
OF
WARMING-UP
18.Warming-up brings second wind
more readily: When the body is subjected
to perform above its normal condition, the
body prepares itself to meet the increased
demands. It will be able to meet those
demands when second wind is reached. So, an
effective warming-up exercise can bring
second wind readily. Sometimes sportspersons
do not feel it at all.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. Who says “To engage in exercise or practice

especially before entering a game or contest.”
a. Merriam Webster dictionary

b. Collins Dictionary.
c. U.S.A. Fitness academy.
d. W.H.O.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2. How many types of warming up?
a. 1
b. 2
c. 3
d. 4
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.3. How many types of Active warming up?
a. 1
b. 2
c. 3
d. 4
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.4. How many Method of warming up?
a. 2
b. 3
c. 4
d. 5
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.5. How many general method of warming up?
a. 2
b. 3
c. 4
d. 5
PHYSIOLOGICAL BASIS
OF
WARMING-UP
1.Increase in Body
Temperature
As we already know, warming-up
increase the temperature of the
body and its muscles, which is
beneficial for sports players.
PHYSIOLOGICAL BASIS
OF
WARMING-UP
2.To decrease the viscosity of
muscles
Warming-up helps in the gradual
strengthening of muscular contractions
and completion of relaxation. This
decreases chance of injury and muscular
damage.
PHYSIOLOGICAL BASIS
OF
WARMING-UP
3.Inrease in the speed of
nerve impulses
Warming-up enhances
reaction time of the players by
increasing the speed of nerve
impulses.
PHYSIOLOGICAL BASIS
OF
WARMING-UP
4.Decrease in the Resistance
in muscle Capillaries
Warming-up decreases the
resistance of muscle capillaries and
bring the muscles in a state of
readiness.
PHYSIOLOGICAL BASIS
OF
WARMING-UP
5.Increase in the speed of Transfer of
Oxygen & fuel to Tissues
By dilating the small blood vessels,
warming-up increases the flow of blood &
consequently the speed of oxygen & fuel
transfer, thereby empowering the
muscles.
PHYSIOLOGICAL BASIS
OF
WARMING-UP
6.Increase in Metabolic Rate
When rate of metabolism increases, so
does the energy level. An increases, so
does the energy level. An increase of body
temperature by 0.5 degree Celsius leads
to rise in rate of metabolism by 7%
PHYSIOLOGICAL BASIS
OF
WARMING-UP
7.Reduction of blood Lactic Acid
The consensus of coaches & medical
experts on blood lactic acid is that it is
responsible for causing fatigue & slow
recovery of muscles in athletes. With high
heart rate and consumption of oxygen,
blood lactic acid is gradually reduced.
PHYSIOLOGICAL BASIS
OF
WARMING-UP
8.Increase in working capacity
As a result of the combined beneficial
physiological effects of warming-up, the
working capacity of the player’s body is
upgraded and they can fully utilise their
potential and deliver a successful
performance.
GUIDING PRINCIPLES
OF
WARMING-UP
1.Simple to Complex:
This principle states that simple
exercise or activity should be
performed at the start of
warming-up, followed by
complex exercise. The nature of
the exercise should not be
exceedingly complex otherwise
it will lead to exhaustion and
diminish the performance at the
competitive stage.
GUIDING PRINCIPLES
OF
WARMING-UP
2. Exercise for all part of
body: This principle means
that warming-up should
include exercise of all parts
of the body. It should aim to
make use of every part of
the body. For example,
boxers should exercise not
only their arms but all the
other parts of the body.
GUIDING PRINCIPLES
OF
WARMING-UP
3. Stretching &
loosening exercise
should be included:
Stretching & loosening
exercises prevent
injuries & increase
flexibility, they also
prepare the body to
use its full potential.
GUIDING PRINCIPLES
OF
WARMING-UP
4. Intensive enough to raise body
temperature
The extent of warming-up should be
intense enough to raise the body
temperature. It should be devoid of
exhaustion. This technique is very helpful
for mature sportspersons.
GUIDING PRINCIPLES
OF
WARMING-UP
5. Age and sex Specific
The efficiency of warming-up depends on
age and sex criteria. The extent of intensity
and time for warming-up should be more
for boys than girls of the same age. It is a
well-known fact that men need a longer
period of training as compared to women.
This should be always kept in mind.
GUIDING PRINCIPLES
OF
WARMING-UP
6. Activity or Sports Specific
Warming-up should focus on enhancing the
abilities that are required in a particular
activity or sports. Hence, it should be based
on the activity or sports & the movements
specific to them. For instance, a boxer should
practice punching, while a footballer can do
backward running to prepare the calf
GUIDING PRINCIPLES
OF
WARMING-UP
7. Warming-up should be timed
accurately
Warming should be of a duration of 15-20
minutes and ceases 5 minutes before the actual
competition. This is to ensure recovery time.
This duration must remain the same almost
every time. Amateur athletes are advised not to
use the same amount of time performed by
mature athletes as it will cause fatigue.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. Choose the correct importance of warming up?
a. To decrease the body temperature.

b. To raise the viscosity of muscles.
c. To increase the speed of the nerve impulses
d. To increase muscle capillaries resistance.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2. Choose the wrong importance of warming up?
a. To decrease the body temperature.

b. To raise the viscosity of muscles.
c. To increase muscle capillaries resistance.
d. All the above
GHAZIABAD.
CLASS : XI
CHAPTER –X.
a. To increase the body temperature.

b. To decrease the viscosity of muscles.
c. To increase the speed of the nerve impulses.
d. All the above
GHAZIABAD.
CLASS : XI
CHAPTER –X.
a. To increase metabolic rate

b. To increase anxiety & tension.
c. To reduce cooling efficiency.
d. All the above
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.5. Choose the wrong importance of warming up?
a. To increase strength.
b. To increase endurance.
c. To increase the blood lactic acid
d. To increase neuromuscular coordination.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.6. Choose the wrong physiological basis of

warming up?
a. Increase strength.
b. Increase endurance.
c. Increase the blood lactic acid.
d. All the above
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.7. Choose the correct physiological basis of

warming up?
a. Increase strength.
b. Increase endurance.
c. Increase the blood lactic acid.
d. Increase in metabolic rate
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.8. Choose the correct physiological basis of

warming up?
a. Increase in the speed of nerve impulses

b. Decrease in the speed of nerve impulses.
c. Reduction in the speed of nerve impulses.
d. None of the above.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.9. Choose the correct guiding principles of

warming up?
a. Simple to simple.
b. Complex to complex.
c. Complex to simple.
d. Simple to complex
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.10. Choose the correct guiding principles of

warming up?
a. Simple to complex.
b. Exercise for all body part.
c. Age & Sex Specific.
d. All the above
MEANING
OF
LIMBERING DOWN
Limbering down, also known as warming down, is the
process of cooling down the body to restore it to its
normal condition after a training or game. It is an integral
part of every training and game.
To limber down, an athlete has to undergo certain activities.
Jogging or walking for 5 to 10 minutes is recommended to
lower the body temperature. Static stretching should be
performed next for 5-10 minutes. It allows the muscles to
relax, regain muscle fibres & restore their normal range of
movement. Each stretch should be held for 10-20 second &
repeated 2 or 3 time minimum
COMMON STRECHES
USED IN
LIMBERING DOWN
1. Hamstrings: Lie on
your back, then raise &
stretch one leg directly
above the hips. Holding the
calf or thigh, press the heel
of the stretched leg
towards the ceiling as you
lower the leg back towards
the chest. Repeat the same
stretch with the other leg.
COMMON STRECHES
USED IN
LIMBERING DOWN
2. Chest: Stand
erect and interlace
your fingers behind
your back. Straighten
your arms as you lift
your chin towards
the ceiling.
COMMON STRECHES
USED IN
LIMBERING DOWN
3. Glutes: Lie on your
back, bend the left knee &
cross the right leg over it,
Now draw the left knee
towards the chest,
holding on to the back of
your thigh, and gently
press the right knee wide.
Repeat the same stretch
switching legs.
COMMON STRECHES
USED IN
LIMBERING DOWN
4. Quadriceps: Lie on
your side with your
shoulders, hips & knees in
a straight line. Bring your
heel towards your
bottom pulling at the
ankle until you feel a
stretch in the front of
your thigh. Hold the
position for 30 seconds.
COMMON STRECHES
USED IN
LIMBERING DOWN
5. Triceps/Shoulder:
Bring the right arm
across your body &
over your left shoulder,
holding your elbow
with your left hand,
until you feel a stretch
in your tricep. Repeat
with the other arm.
IMPORTANCE
OF
LIMBERING DOWN
Limbering down is as
important as warming-
up to restore the body
to its normal condition
after training or a
competition. Athletes
often do not practice
it. But it should never
be neglected.
IMPORTANCE
OF
LIMBERING DOWN
1. Restoring the Body’s
Normal Temperature:
The body temperature
rise above the normal,
when it undergoes
intense and vigorous
activity or competition.
Proper cooling bring it
down to its normal
temperature.
IMPORTANCE
OF
LIMBERING DOWN
2. Eliminates Waste
Products: During training or
competition, waste products
such as lactic acid, uric acid,
phosphate, sulphates,
chlorides and carbon dioxide,
etc. are collected in the body.
It results in poor working of
muscles. Cooling down
eliminates these wastes
effectively & repidly.
IMPORTANCE
OF
LIMBERING DOWN
3. Reduces Tension:
An efficient cooling
down helps to relax the
tense muscles resulting
from training or
competition. It can also
suppress mental
tension to a certain
point.
IMPORTANCE
OF
LIMBERING DOWN
4. Decreases the Chances of Dizziness or fainting:
Bloods vessels of the lower limbs expand to facilitate
increased amount of blood flow during a vigorous activity.
If the activity is stopped abruptly, heart rate slows down
while the excess blood piles up in those regions.This
causes fainting or dizziness. Athletes whose heart slows
down quickly are far decreases the heart rate slowly &
prevents blood storage in the legs and feet. The blood
proceeds to flow back to the heart through the veins. As
a result, the chances of dizziness or fainting are reduced.
IMPORTANCE
OF
LIMBERING DOWN
5. Supply of Oxygen:
Unlike in the normal restive state,
Oxygen supply is scarce during intense
physical activities. Proper cooling down
facilitates supply of oxygen and blood to
muscles, re-establishing the normal
condition. Also, the body will recover
quickly.
IMPORTANCE
OF
LIMBERING DOWN
6. Decreases Adrenaline in the blood:
There is an adrenaline rush in the blood when
the body is subjected to warming-up and
training or competition. It increases the rate
of blood flow. Cooling down assists in
restoring it to its normal rate by decreasing
the level of adrenaline in the blood.
IMPORTANCE
OF
LIMBERING DOWN
7. Muscles do not remain stiff:
Cooling down helps in relaxing the stiff
muscles quickly. Muscle fibres become linear
and return to their natural condition which
was altered during training or competition. In
the absence of a thorough cooling down, the
muscles will remain stiff.
IMPORTANCE
OF
LIMBERING DOWN
8. Heart rate returns to a normal state:
Cooling down helps in restoring heart rate to its
normal rate at a gradual pace. The effect will not be
instantaneous, however, it usually takes 30 beats
more or less. It also depends on the kind of activity
performed & the physical state of the activity
performed & the physical state of the athlete. In that
case, the nature of cooling down should be
improved along with an increased frequency of static
stretching exercises.
MEANING
OF
SKILL
•To implement the right
techniques at the right
moment effectively with
minimum use of effort.
• To attain a desired
result with certainty
through the use of an
acquired ability.
• A performance - based
asset learned for a
specific target.
CLASSIFICATION
OF
SKILL
Skills vary according to the
nature of their respective
games. Since there are
numerous features of skills,
classification is a very
tricky task; they are more
or less placed in a
sequence. Listed below are
some basic skills found in
sports:
CLASSIFICATION
OF
SKILL
1. Open Skill: Skills that
are random & prone to
changes as per the
circumstances are called
open skills. For example,
the skill of a football
player is determined by
the speed and position of
other players in the field.
CLASSIFICATION
OF
SKILL
2. Closed Skill: Skills that
are within the control of the
players and independent of
the opponent’s actions are
classified as closed skills.
They are used in a sporting
environment where a player
is aware of all possible
moves & their outcomes.
For example, free kicks in
football.
CLASSIFICATION
OF
SKILL
3. Simple Skill: A Simple
skill does not require a lot
of physical effort or
strategies of coordination
and decision-making. It can
be learned and performed
with greater ease than most
skills. For example, straight
jumps and flick service in
badminton.
CLASSIFICATION
OF
SKILL
4. Complex Skill:
Unlike simple skills,
complex skills need
intense physical
involvement, coordination,
decision making abilities
and will come with a lot
of pressure & possibility
of injuries. For example,
handspring in gymnastics.
CLASSIFICATION
OF
SKILL
5. Gross Skill:
Gross skills can be
identified by their
use of large muscle
movements, such as
jumping, jogging,
brisk walking, etc.
CLASSIFICATION
OF
SKILL
6. Fine Skill: A fine
skills is complicated
and accurate in
movements. It uses
small muscles groups
and depends on both
mental sharpness &
physical activity.
CLASSIFICATION
OF
SKILL
7. Discrete Skill: It
is a short skill with a
definite ending &
beginning. Example:
shooting a gun,
penalty flick in
hockey, hitting a
cricket ball, etc.
CLASSIFICATION
OF
SKILL
8. Serial Skill: It is a
skill in which a series
of discrete skills
combine to form a
complex movement,
for instance, diving
routine, gymnastics
etc.
CLASSIFICATION
OF
SKILL
9. Continuous
Skill: A skill
without a well-
defined ending &
beginning, such as
cycling, running,
swimming, etc.
CLASSIFICATION
OF
SKILL
10. Individual
Skill: Skill
performed in
isolation are called
individual skills, for
example, long jump,
high jump, hammer
throw, etc.
CLASSIFICATION
OF
SKILL
11. Coactive Skill: A
coactive Skills is
performed at the same
time as other opponent,
but without directly
confronting them.
Examples include
sprinting, swimming,
cycling, etc.
CLASSIFICATION
OF
SKILL
12. Interactive Skill:
Unlike coactive skills,
interactive skills
involve direct
confrontation.
Examples are tennis,
table tennis, football,
basketball, badminton,
etc.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. What is the another name of limbering down.
a. Warming-up.
b. Warming-down.
c. Cooling down.
d. B OR C Both
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2. In limbering down each stretch should be held

for _______ second.
a. 05 – 15 second.
b. 10 – 20 second
c. 15 – 25 second.
d. 20 – 30 second.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.3. In limbering down each stretch should be

repeated_______.
a. One to two times minimum.

b. Two to three times minimum
c. Three to four times minimum.
d. Four to five times minimum.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.4. Choose the correct importance of limbering

down.
a. Muscles remain stiff.

b. Increases Adernaline in the blood.
c. Don’t eliminates waste products.
d. Reduces Tension
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.5. How many importance of limbering down we

have.
a. 4.
b. 6.
c. 8
d. 10.
MEANING
OF
TECHNIQUE
Technique is the manner of
applying a skill in a game
setting. For example, the
techniques involved in
serving in badminton are
high serve & flick serve. In a
training schedule, techniques
are taught before skills, as
skills are executed with
planning during the
progression of the game.
MEANING
OF
TECHNIQUE
Experts have defined techniques as:
“The most rational and effective form

to perform exercises.” – Ozolin
“The ideal model of a movement

relative to a specific sport activity.”
- Grosser
MEANING
OF
TECHNIQUE
A. High technical sports:
Sports are highly technical
such as gymnastics, diving,
athletics, etc. The
performance of these
activities mainly depend on
the quality of technique.
These involve many
techniques all together with
higher degree of difficulty.
MEANING
OF
TECHNIQUE
B. Strength Dominated
sports: Many sports are
characterised as power sports
like weight lifting, wrestling,
throwing events, etc. The
technique is developed such
as way that they generate
more power with economical
effort. The development of
disco put technique of shot
put is the best example.
MEANING
OF
TECHNIQUE
C. Endurance
Dominated sports:
Some of the sports involve
endurance like marathon
running, road cycling,
rowing, etc. The techniques
should be developed so
that the athlete can
perform activity for longer
duration without wasting
much energy.
MEANING
OF
TECHNIQUE
D. High speed sports: The
aim of technique is to develop
capability of athlete to
perform activities at high
speed. In basketball technique
of dribbling needs speed also
to perform better. Good
dribbling technique without
speed will not help. The
sprinters need proper running
technique to run faster.
MEANING
OF
TECHNIQUE
E. Combative Sports:
Many combative sports
like judo, fencing, wrestling,
etc. need training to tackle
the technique of
opponents. The technique
is development in these
sports keeping in mind the
tactical Considerations.
METHODOLOGY OF
DEVELOPMENT OF
TECHNIQUE
PHASE-1
In first phase the acquired techniques are analysed.The
past motivation level, experience, other traits are taken
into consideration to develop the techniques. First
practice of the technique is given under easy
circumstances and conditions. After this stress is given to
improve the movement patterns. This can be achieved by
demonstration, by showing videos etc. At first stage less
correction is done so that athlete does not lose interest
in the technique development. During this phase the
competitions are avoided.
METHODOLOGY OF
DEVELOPMENT OF
TECHNIQUE
PHASE-1I
During the second phase of technique learning
the volume of the technique training is
increased . It is also observed that the athlete
is giving full attention and concentration. The
correction in the technique is given emphasis.
The technique with high intensity is practised
along with its correction.
METHODOLOGY OF
DEVELOPMENT OF
TECHNIQUE
PHASE-1II
The technical training is introduced by demonstration
either by a coach or by showing a video. The lecture is
given to tell about the technique. After this explanation
and discussion is done followed by its practice. The help
and safety is also assured at this time. After this high level
of motivation and corrections are needed. After mastering
the techniques the athlete is given experience of
competition to gain confidence.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. Who says technique is“The most rational and

effective form to perform exercises.”
a. Ozolin
b. Goblin.
c. P.F.I.
d. None of the above.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2. Skill that are random & prone to changes as

per the circumstances are called:
a. Closed skill.
b. Open skill
c. Fine skill.
d. Gross Skill.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.3. Which is not a skill?
a. Hard skill.
b. Soft skill.
c. Passive skill.
d. All the above
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.4. Skill can be identified by their use of large

muscle movements.
a. Intractive skill.
b. Gross skill
c. Complex skill.
d. All the above.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.5. Which skill performed in isolation:
a. High jump.
b. Long jump.
c. Hammer throw.
d. All the above
MEANING
OF
STYLE
Style is the expression of technique in motor action. It
varies from player to player, and is the manifestation of
the physical & psychological prowess of each.
Famous examples are Brazilian footballer Kerlon’s seal
dribble (dribbling the ball on the head), Russian’s tennis
player Evagenia kulikovskaya’s two forehands, Sri Lankan
bowler Lasith Malinga’s way of slinging his arms while
bowling, and Americann high jumper Dick fosbury Flop.
CONCEPT
OF
DOPING
“Doping is the use of any substance that might harm
the athlete, in a quest to gain an unfair advantages over
his/her fellow competitors.”
CONCEPT
OF
DOPING
The word doping is derived from the Dutch word dop.
This word was the name of an alcoholic beverage that
is made of grape skins. In 20th century this was used
illegally for drugging race horses. It was a well known
fact that Ancient Greek athletes used special diets
having stimulants like strychnine, caffeine, cocaine,
Alcohol was used by cyclists and other endurance
athletes.
CONCEPT
OF
DOPING
In 1904 Olympic games Thomas Hicks won marathon race. He
had raw egg, injections of strychnine & doses of brandy
administered. By the 1920s it had become evident that
restrictions regarding drug use in sports were necessary. In
1928 the international Athletics Association of Federations
became the first International Sports federation to ban
doping. Sooner many other international federation followed
this. Meanwhile the problem became worse when
introduction of synthetic hormones came into practice. The
death of Danish cyclist Knud Enemark Jensen during
competition at the Olympic games in Rome 1960 stressed for
drug testing.
CONCEPT
OF
DOPING
According to World Anti Doping Agency “We often
only think of doping as being the use of a prohibited
substance, but breaking other anti-doping rules is
also considered doping. In the code, doping is
defined as the occurrence of one or more anti-
doping rule. This also called an anti doping rule
violation
ANTI-DOPING
RULE
VIOLATION
A. Presence of Prohibited Substance: Presence of a
prohibited substance or its metabolites or markers in an
athlete’s sample.
B. Use of Prohibited Substance/Method: Use or
attempted use by an athlete of a prohibited substance
or method.
C. Refusing Sample Collection: Refusing, or failing
without compelling justification, to submit to sample
collection after notification as authorized in applicable
anti-doping rules, or otherwise evading sample
collection.
ANTI-DOPING
RULE
VIOLATION
D. Failure to file Whereabouts & Missed Tests.
E.Tampering
F. Possession.
G.Trafficking
H. Administration
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. Who wants dope free clean sports.
a. I.O.A.
b. I.O.C
c. I.A.F.
d. W.H.O.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2.The word doping derived from the ___ word

dop.
a. English.
b. Dutch
c. Greek.
d. Sanskrit.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.3. In which Olympics Danish cyclist was death?
a. Rome
b. Greek.
c. Athens.
d. Japan.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.4. How many anti doping rule violation we have?
a. 6.
b. 7.
c. 8,
d. 9.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.5. How many types of doping we have?
a. 1.
b. 2,
c. 3
d. 4.
CLASSIFICATION
OF
DOPING
I. Administration of Drug:
There are several types of drugs that an

athlete can use to enhance the performance.
Some of the banned drugs are like
stimulants, anabolic steroids, narcotics,
diuretics, etc.
CLASSIFICATION
OF
DOPING
II. Blood Doping:
Blood doping may or may not involve a drug. It is

the process of artificially increasing the
concentration of red blood cells in the blood by
administration blood transfusion. More red cells
result in more oxygenation of blood that leads to
increase endurance of an individual. The long
distance runners & cyclist are using this technique.
CLASSIFICATION
OF
DOPING
III. Gene Doping:
According to WADA, “Gene doping is defined as the

non-therapeutic use of cells, genes, genetic elements,
or of the modulation of gene expression, having the
capacity to improve athletic performance”
Gene doping is considered as a abuse of gene transfer
techniques & has been banned.The WADA released
the list of prohibited substances & methods w.e.f. 1st
January 2013.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. How many ways classification of doping done?
a. 1.
b. 2.
c. 3,
d. 4.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2. Who Says , “Gene doping is defined as the non-

therapeutic use of cells.
a. W.A.D.A.
b. N.A.D.A.
c. I.O.C.
d. I.O.A.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.3.The WADA released the list of prohibited

substances & methods in which year?
a. 2010.
b. 2011.
c. 2012.
d. 2013,
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.4.The WADA released the list of prohibited

substances & methods in which Date?
a. 1st Jan, 2013.

b. 1st June 2013.
c. 1st July 2013.
d. 1st Nov. 2013.
SUBSTANCES AND METHODS
ARE PROHIBITED
IN-AND-OUT
OF COMPETITIONS.
* Anabolic agents
Anabolic steroids are synthetic version of the male
hormone testosterone. Testosterone is a male
sex hormone in large quantity & in some females.
They are a class of drugs that are legally available
only by prescription & are prescribe to treat a
variety of conditions that cause a loss of lean
muscle mass.
ARE PROHIBITED
IN-AND-OUT
OF COMPETITIONS.
* Peptide Hormones
These substances affect the muscle growth. These
hormones are produced by gland in the body.
They stimulate various bodily function such as
growth, behaviour & sensitivity to pain. Athletes
use them to stimulate the production of naturally
occurring hormones, increase muscle growth &
strength. They also enhance the production of
red blood cells to improve oxygenation of the
blood.
ARE PROHIBITED
IN-AND-OUT
OF COMPETITIONS.
* Beta-2 Agonists
Beta-2 agonists are drugs commonly used to
treat asthma as they relax the muscles that
surround the airway and opening up the air
passages.
Athletes use to increase their muscle size &
reduce body fat. When taken orally or by
injection, Beta-2 can have powerful
stimulatory effects.
ARE PROHIBITED
IN-AND-OUT
OF COMPETITIONS.
* Hormone & metabolic Modulators

Hormone antagonists & modulators, sometimes
known as anti-oestrogenic substances act to
either decrease the amount of oestrogen in
the body or block the oestrogen receptors. It
is also used to increase testosterone levels.
ARE PROHIBITED
IN-AND-OUT
OF COMPETITIONS.
* Diuretics and other masking agents

Masking agents hide the presence of a banned
substance in an athlete’s urine or other
sample, allowing them to cover up their use &
gain an unfair competitive edge.
ARE PROHIBITED
IN-AND-OUT
OF COMPETITIONS.
* Manipulation of blood & its components

Manipulation of blood or blood components is a
method of increasing the number of red blood
cells in the body which in turn carry more
oxygen to the muscles. It is commonly used by
athletes who compete in high endurance
events.
ARE PROHIBITED
IN-AND-OUT
OF COMPETITIONS.
* Chemical and Physical Manipulation

(i)Tempering, or attempting to tamper. In order
to alter the integrity & validity of samples
collected during Doping Control.
(ii) Intravenous infusions and/or injections of
more than 50 ml per 6 hour period except for
those legitimately received in the course of
hospital admissions or clinical investigations.
SUBSTANCES AND
METHODS PROHIBITED
IN COMPETITIONS.
* Stimulants
Stimulants are group of drugs that boost
alertness & physical activity by increasing
heart & breathing rates & brain functions. This
acts on the central nervous system. The
stimulants to stimulate the body both
mentally & physically. Athletes use stimulants
to stimulate the mind or body. This improves
athlete’s performance.
SUBSTANCES AND
METHODS PROHIBITED
IN COMPETITIONS.
* Narcotics
Narcotics analgesics are used to reduce or eliminate
the pain. They could also be used to help an
athlete train harder & for a longer period of
time. Generally athletes use to reduce or
eliminate the pain from a nagging injury, allowing
them to continue in their training. Narcotic
analgesics also reduce anxiety that may artificially
enhance an athlete’s performance.
SUBSTANCES AND
METHODS PROHIBITED
IN COMPETITIONS.
* Cannabinoids
Cannabinoids are
derived from cannabis
plant . They develop a
feeling of relaxation.
Marijuana is one of
them. Athletes use them
to have speedy
recovery after exercise.
SUBSTANCES AND
METHODS PROHIBITED
IN COMPETITIONS.
* Glucocorticosteroids
Glucocorticosteroids acts as anti-
inflammatory drugs and is used
to relieve pain. Athletes use
them to mask pain felt from
injury and illness.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. _____ are synthetic versions of the male

hormone testosterone.
a. Peptide Hormones.
b. Anabolic Agents,
c. Beta-2 agonists.
d. Hormone antagonists.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2.This helps athletes and to train harder for a

longer period of time.
a. Peptide Hormones.
b. Anabolic Steroids,
c. Beta-2 agonists.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.3.This substances affect the muscle growth.
a. Peptide Hormones,
b. Anabolic Steroids.
c. Beta-2 agonists.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.4.They also enhance the production of red blood

cells to improve oxygenation of the blood.
a. Peptide Hormones,
b. Anabolic Steroids.
c. Beta-2 agonists.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.5. _______hide the presence of a banned

substance in an athlete’s urine or other sample
a. Anabolic Steroids.
b. Beta-2 agonists.
c. Hormone antagonists.
d. Diuretics
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
TYPE PURPOSE SIDE EFFECTS
Anabolic Medically used for Menstrual irregularity, breast
Steroids treating anemia, asthma, enlargement, testicular atrophy in
muscle loss, puberty males, baldness, depression, fever,
delay in males etc. vomiting, dizziness, hypertension,
Used by athlete to nausea, impotence in males, brain
increase endurance, tissue damage, asthenia, acne,
kidney tumors, liver damage,
reduce fat, speed up
mania, stunted growth in
muscle recovery, adolescents, muscle ruptures or
increase muscular size & strains, voice deepening in
strength, etc. females, tearing of tendons, etc.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Erythropoietin Medically used to treat Heart attack, pulmonary
(EPO) anemia due to kidney embolism, stroke, stroke,
failure, HIV, some cancer, thrombosis, hyper
etc. viscosity of the blood
Used by athletes to and death.
enhance endurance
during exercise and
increase muscle
recovery.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Medically used to treat
HGH, Heart failure and coronary
cosmetic symptoms of
IGF-1, artery disease, diabetes mellitus,
ageing, growth hormone facial nerve paralysis, impotence,
MGFs
deficiency and growth menstrual irregularities,
retardation in children, metabolic dysfunction,
Turner’s syndrome. osteoporosis, hypothyroidism,
In sports, used to reduce brain swelling, arthritis,
fat, stimulate growth & enlargement of hands and heart.
definition of muscles, repair
muscular tissues, speed up
protein synthesis.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Medically used to treat
Beta-2 Headache, nausea,
asthma & other chronic
Agonists insomnia, mood disorders,
pulmonary diseases. sweating, tremors of the
Used in sports to improve hands, dizziness, anxiety,
endurance during exercise, muscle cramps, sweating
promote muscle growth & and palpitations.
fat reduction.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Diuretics Medically to treat heart Headache, dizziness,
& failure & high blood pressure. cramps, drop in blood
Masking Used in sports to aid weight pressure, kidney &
Agents loss by getting rid of water heart failure, nausea,
weight & prevent detection of death
banned substances by
increased production of urine
which would then dilute the
concentration of the drugs of
banned substances.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Stimulants Medically used to treat Anxiety, convulsions, adverse
allergies, asthma, cold, heart conditions, increase in
headache, nasal congestion, blood pressure, dehydration,
Attention deficit extreme weight loss,
hyperactivity disorder insomnia, sweating, cerebral
(ADHD). hemorrhage, addiction &
Used in sports to increase withdrawal problems,
alertness & responsiveness, psychological side effects like
promote weight loss, & impaired judgment &
reduce exhaustion. decision making.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Cannabinoi Used medically as an Increase in appetite, addiction &
ds analgesic. withdrawal problems, short-term
Athletes use them as memory impairment gradually
a sedative & to enjoy leading to overall memory
a sense of euphoria. impairment with consistent use,
They are not hallucinations, bronchitis, balance &
performance coordination impairment, mood
enhancement drugs. swings, motor skills impairment,
weight gain, increased heart rate,
paranoia, & cancer of the lungs,
throat, mouth & tongue.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Narcotics Medically used as Nausea, balance &
painkillers. coordination impairment,
Used in sports to loss of concentration,
increase pain sleepiness, respiratory
threshold, and problem, addiction &
induce sensations withdrawal problems &
of euphoria & cardiovascular damage.
heightened
positivity.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Corticoste Medically used for Mood disorder,
roids treatment of arthritis, infections, retention of
asthma, allergies, fluid, muscular &
inflamed joints, etc. skeletal problems, &
Used in sports to hyperglycemia.
cope with anxiety,
pain & enhance the
effects of other drugs
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Alcohol Used in sports to Liver damage,
cope with anxiety, impaired vision,
pain & enhance the sleepiness, impaired
effect of other drugs. coordination, impaired
judgment, addiction &
withdrawal problems,
impaired memory &
perception, weight
gain & vomiting.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Beta Used medically to Lower blood pressure
Blockers treat anxiety, heart & decrease in heart
conditions, high rate, decreased
blood pressure & endurance overtime,
migraine. irregular sleep
Used in sports to patterns & fatigue.
reduce tremors & as
sedatives.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Blood Used in sports to Blood poisoning,
Doping increase endurance & impaired cardiac output,
boost energy. infection, hypertension,
heart failure, kidney
damage, thrombosis,
sexual dysfunction,
allergies, immune system
overload, iron overload,
reduction in platelet
count & death.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Chemical Used by athletes to Can lead to infection and
and avoid detection of over hydration.
Physical
prohibited
Manipulati
on substances.
SIDE EFFECTS OF
PROHIBITED
SUBSTANCCES.
Gene Used medically to Side effects cannot be
Doping treat chronic exactly determined yet as
diseases. gene doping in sports is
still in the
Used in sports to experimentation phase.
manipulate cellular
structure to enhance
performance.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.1. What type of prohibited substances are illegally

used by some athletes to remove excess water
from the body?
a. Diuretics.
b. Cannabinoids,
c. Stimulants,
d. Beta-2 agonists,
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.2.The WADA was set-up in 1999 after a major

drug scandal during which popular international
sporting event in 1998?
a. Summer Olympics,
b. Football World Cup,
c. Wimbledon,
d. Tour de France.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.3. Liver damage is one of the main negative

effects of which of these harmful substances?
a. Cannabinoids,
b. Corticosteroids,
c. Alcohol.
d. Beta blockers,
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.4. Side effect cannot be exactly determined yet.
a. Blood Doping,
b. Chemical & Physical Manipulation,
c. Gene Doping.
d. All the above,
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.5. Hyperviscosity of the blood is one of the main

negative effects of which of these harmful
substances?
a. EPO.
b. HGH,
c. Beta-2,
d. Anabolic Steroids,
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.6. Medically used to treat cosmetic symptoms of

ageing.
a. EPO,
b. HGH.
c. Beta-2,
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.7. Sweating and palpitations is one of the main

negative effects of which of these harmful
substances?
a. EPO,
b. HGH,
c. Beta-2.
GHAZIABAD.
CLASS : XI
CHAPTER –X.
Q.8. Medically used as painkiller.
a. Cannabinoids,
b. Narcotics.
c. Alchole,
DEALING WITH ALCOHOL
AND
SUBSTANCE ABUSE
Alcohol consumption is a noteworthy
worry in the games world. It stays a
standout amongst the most mishandled
medications among competitors in
spite of the outstanding negative
impacts it can have on the brain &
body. Drinking frequently starts among
competitors amid the secondary
school years. On the off chance that
you play sports, it’s basic that you see
how alcohol can harm – even crush –
your athletic desire.
HARMFUL EFFECTS
OF
ALCOHOL
A. Muscle Development:
Every sports needs strength
training to build strong muscles.
Drinking alcohol can reduce the
ability of the body to produce
ATP, which is the source of
energy for the muscles. It also
causes the liver to release a
chemical that impairs
testosterone, which is a key
hormone in muscle
development.
HARMFUL EFFECTS
OF
ALCOHOL
B. Aerobic Endurance: Aerobic activity
needs more oxygen to energize the large
muscle groups needed to physically
perform. It increases blood circulation &
heart rate. The body’s ability to respond
aerobically is vital to play many sports, but
alcohol can interfere with these physical
reactions. It slows respiratory function,
affects body temperature regulation &
increases risk for dehydration.
Dehydration is particularly dangerous, as
it can lead to heatstroke, seizures &
shock.
HARMFUL EFFECTS
OF
ALCOHOL
C. Cognitive & Motor
Functions: To learn
strategies techniques one has
to respond quickly physically
& mentally. The cognitive &
motor actions are vital
during laying sports. Alcohol
can affect how your brain
slows down cognitive &
motor actions.
HARMFUL EFFECTS
OF
ALCOHOL
D. Long term effects of
Alcohol: The long term use of
alcohol can lead to serious
problems as it causes muscle
weakness. Its consumption also
reduces cardiovascular fitness.
Chronic use of alcohol
consumption affects the ability to
absorb nutrients like zinc,, folic
acid & Vitamin B12 & this can lead
to damage of the heart.
HARMFUL EFFECTS
OF ALCOHOL &
SUBSTANCE USE
A.Alcohol and Cocaine:

Alcohol and cocaine use is one of the most
common combinations among drug users.
Alcohol fastens the action of cocaine to
stimulate & increases blood pressure, heart
rate & alertness. The main
HARMFUL EFFECTS
OF ALCOHOL &
SUBSTANCE USE
B. Alcohol and Heroin:

Alcohol & heroin acts as depressants & this
combination can act more quickly. This risk of
using this combination is life – threatening.
Mainly breathing & heart rate slows down.
HARMFUL EFFECTS
OF ALCOHOL &
SUBSTANCE USE
C. Alcohol and Ecstasy:

Consuming alcohol & ecstasy is used as a
stimulant but it can cause severe adverse
reactions. This can lead to diarrhea, excessive
sweating, heart stroke, nausea & vomiting.
HARMFUL EFFECTS
OF ALCOHOL &
SUBSTANCE USE
D. Alcohol and Marijuana:
Alcohol & marijuana is consumed as a
depressants. The overdose can cause immense
dizziness nausea, vomiting & high anxiety. On
the other side marijuana reduces symptoms
of nausea; it may prevent body from throwing
up alcohol. This can be the reason for alcohol
to remain in body & can lead to alcohol
poisoning
HARMFUL EFFECTS
OF ALCOHOL &
SUBSTANCE USE
E. Alcohol and Painkillers:

When pain killers & alcohol is used as a
combination it can cause problems & possibly
liver disease. later it can be fatal
HARMFUL EFFECTS
OF ALCOHOL &
SUBSTANCE USE
F. Alcohol and Sleeping Pills:

The use of alcohol and sleeping pills together
can be life-threatening. The combination can
increase its sedative effects. It can produce
dizziness, confusion & faintness.
PREVENTION
OF ALCOHOL &
SUBSTANCE USE
1. Firstly, prevention starts from the family

bonding & culture.Values & customs can
be imbibed in a child from & by the family.
2. Good education and effective

understanding are very important to
understand the ill effects of substance
abuse.
PREVENTION
OF ALCOHOL &
SUBSTANCE USE
3. Self belief is the best prevention.
4. Love and respect for the parents is another

strong aspect of prevention.
5. Child’s behaviour & conduct should be

monitored both by the parents and
teachers.
PREVENTION
OF ALCOHOL &
SUBSTANCE USE
6. Parent should give ample quality time to the

child.
7. Financial aspect should be monitored &

controlled by the parents.
8. Child should be given adequate social

exposure.
PREVENTION
OF ALCOHOL &
SUBSTANCE USE
9. Child should be kept busy in creative and

sports activities.
10. A perfect bonding between child parents

and child – teacher, or child-mentor/guide
will certainly keep a child away from
substance abuse.

Class Xi, Chapter-10, Training and Doping in Sports.

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Class Xi, Chapter-10, Training and Doping in Sports.

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RYAN INTERNATIONAL SCHOOL,

 Meaning & concept of sports training.

Q.1. According to this principle there should not be

Q.2. It can be negative and zero too.

Q.3. Sports training should be executed at

Q.4.The load on the body during training should be

Q.5. Increase of overload should be a gradual

Collins Dictionary Says – “Preparatory

Q.6. What is the time period for Macro cycle?

Q.7. What is the time period for Mesocycle?

Q.8. What is the time period for Microcycle?

Q.9.This principle focuses on the achievement of

Q.10.This prepares the body for more intense

Q.1. Who says “To engage in exercise or practice

a. Merriam Webster dictionary

Q.2. How many types of warming up?

Q.3. How many types of Active warming up?

Q.4. How many Method of warming up?

Q.5. How many general method of warming up?

Q.1. Choose the correct importance of warming up?

a. To decrease the body temperature.

Q.2. Choose the wrong importance of warming up?

a. To decrease the body temperature.

Q.3. Choose the correct importance of warming up?

a. To increase the body temperature.

Q.4. Choose the correct importance of warming up?

a. To increase metabolic rate

Q.5. Choose the wrong importance of warming up?

Q.6. Choose the wrong physiological basis of

Q.7. Choose the correct physiological basis of

Q.8. Choose the correct physiological basis of

a. Increase in the speed of nerve impulses

Q.9. Choose the correct guiding principles of

Q.10. Choose the correct guiding principles of

Q.1. What is the another name of limbering down.

Q.2. In limbering down each stretch should be held

Q.3. In limbering down each stretch should be

a. One to two times minimum.

Q.4. Choose the correct importance of limbering

a. Muscles remain stiff.

Q.5. How many importance of limbering down we

“The most rational and effective form

“The ideal model of a movement

Q.1. Who says technique is“The most rational and

Q.2. Skill that are random & prone to changes as

Q.3. Which is not a skill?

Q.4. Skill can be identified by their use of large

Q.5. Which skill performed in isolation:

Q.1. Who wants dope free clean sports.

Q.2.The word doping derived from the ___ word

Q.3. In which Olympics Danish cyclist was death?

Q.4. How many anti doping rule violation we have?

Q.5. How many types of doping we have?

There are several types of drugs that an

Blood doping may or may not involve a drug. It is

According to WADA, “Gene doping is defined as the

Q.1. How many ways classification of doping done?

Q.2. Who Says , “Gene doping is defined as the non-

Q.3.The WADA released the list of prohibited

Q.4.The WADA released the list of prohibited

a. 1st Jan, 2013.

* Hormone & metabolic Modulators