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10in Sports, , Training and Doping, , LEARNING OBJECTIVEs, , 10.1 Meaning and Concept ofSports Training, 10.2 Principles of Sports Training, 10.3 Warming-up and Limbering Down, , 10.4 Skill, Technique and Style, Classification of Doping, 10.5 Concept and, and their Side Effects, 10.6 Prohibited Substances, and Substance Abusee, 10.7 Dealing with Alcohol, without appropriate, of games and sports. In fact,, field, the, in, this, Sports training is indispensable is impossible to reach at the top position. Owing to, it, o r indirectly,, training in the field of sports, field. Sports training, directly, this, in, used, is widely, reason, sports training, ultimately helps in enhancing, of a sportsperson, which, personality, the, aims at improving, , his/her sports performance., , OF SPORTS, 10.1MEANING AND CONCEPT, Training' is, , not new;, , people, , have been, , TRAINING, , using this word since, , archaic, , period., , the field of sports, our, s o m e task. But in, for, preparation, of, this r e a s o n, Training m e a n s the process, and games. It is only due to, for, sports, conditioning, main task is fitness and used in sports and games. So, it is called 'sports training'. The, that this term is mostly, but a r e not identical., s e e m to coincide,, 'preparation', sportsman's, Concepts of 'training' and in volume and content. In fact, preparation is a complex process, both, Preparation is broader, and e n s u r e s the necessary degree, sportsperson's development, the, influences, sports competitions, and directly, system includes: sports training,, s u c e s s . This complex, for, main component and, oT readiness, etc. Sports training is the, nutrition,, special, as a form of preparation), the sportsperson. In other words, it is a systematically planned, , The word, , basic form of preparing, , includes, exercises. The content of sports training, various, of, reparation with the help, improves the, the sportsperson. Systematic training, of, preparation, basic, types of, the, for achievements in the field, the basis of his/her preparedness, is, It, level., fitness, aalete's, effect on the, are used in training have a profound, which, exercises, The, physical, sports., physical development of an athlete., , e, , TRAINING AND DoPING IN SPorTs, , 159

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But the systematic and, improvement, , performance, , regular, , use, , of, , There, , in the performance., in sports such a s special, , physical exercises, , are, , other factors, , rehabilitation, , means, , of, , does, , which, , ents,, treatme, , assessment, , ens, , not, , are, , use, , necese., of, , of performance, , further, , ry for good, , suppl, , capacittary, , extra-training, extra-competitions,, achieve the best results. alltpecia|, etc. So, in order to, factors,, nutrition, psychological, exercise., used along with physical, mentioned factors a r e to be, of all-round phue., understood as a specialised process, be, must, Sports training, sportspersons for performance in Eamcal, at the preparation of, aimed, strengthening, which is generallv he, d for, is a systematic and regular process,, sports. Sports training, if, facts, scientific, we, :, on, want, based, training should be, a longer duration. Sports, it should be based on the results, If that is not possible,, in, results, competition., good, , all the above., , Its of, , successful practices., , Definitions of Sports Training, , to understand the meaning of sports trainino, The following definitions may be helpful, is the basic form, preparation of sportsmen.", According to Matwejew, "Sports training, is a planned and controlled process in which. fo, According to Martin, "Sports training, to act and behaviour, sports motor performance, ability, achieving a goal, changes in complex, methods and organisation., m e a s u r e s of content,, a r e made through, and a pedagogical, on, , of, , knowledge,, , scientific, According to Harre, "Sports training based, on psycho-physical performance, which, through systematic effect, process of sports perfection, level, ofperformance.", aims at leadinga sportsman to top, ability and performance readiness,, athlete's, a, n, fitness in, with the objective of improving, is, a systematic process, training, Sports, that 1s progresSive and recognises the individual, a long term process, a selected activity. It is, exercise or practice to, training programmes u s e, athlete's needs and capabilities. Sports, is, , for an event., develop the qualities required, It helps in preparing, is based on scientific principles., So, it can be said that sports training, is a main element, in sports competitions. Sports training, a sportsman for apex performance, be achieved, highest achievement cannot, But,, in, achievement, sports., the, highest, to get, it is a given fact that, other factors also play major roles. But,, this, training;, only through, plays, for high level competitions, sports training, in preparing the sportsperson, basically, an, , important role. All other factors, , seem, , to be useless in its absence., , 10.2 PRINCIPLES OF SPORTS TRAINING, , intricate process of preparing sportspersons tor higne, In fact, sports training is an, practice but on, on successful training, not, only, does, depend, performances. The whole process, psychology, biomechanics, exercise physiology, sports, education has, the findings of sports medicine, sports, of physical, the above-mentioned sub-disciplines, etc. The knowledge from, assist in the task u, The principles of sports training, actual, practice., into, or, to be applied, spor, into practice. These principles, sub-disciplines, these, of, or t, the, knowledge, formulation, applying, the, For, sportspersons., and, coaches, for the, training serve as directives, below., principles of training are described, training process, the important, training should, , According to this principle,, there should not, 1. The Prineiple of Continuityi not be, should, any break. In fact,, continuous process., , There, , of training, It has been observed that discontinuity, of, inactivity., period, long, , 160, , EDucATiON-XI, SARASWATI HEALTH AND PaYsicAL, , &, be, De, a, , reduc

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2., , between two, the physiological capacities of sportspersons, Along this, the interval, training sessions should be maximum but not too long., be, of Overload: The, of overload states that there should, The, , Principle, , principle, , greater than normal load on the body as required for training adaptation to take place, , It means that the training load should be increased for improving the pertormance, It the, of sportspersons. The normal training load cannot improve the performance., the passage, training load remains static, the effectiveness of the load diminishes with, means that for the, of time. It can only maintain the achieved adaptation of load. It, increased after, continuous improvement of performance, the training load should be, endurance, muscles, the adaptation of previous training load. For example, to increase, , must work for, , a, , longer period of time than they used to., , Differences: According to this principle, every, differences. Each sportsperson's response, sportsperson is difierent due to individual, should be modified, a training programme, , 8. The, , Principle of Individual, , definitely vary. So,, considerations., to take individual differences into following, smaller muscles., (a) Large muscles heal slower than, than slow twitch muscle fibres., (6) Fast twitch muscle fibres recover quicker, slow movements., more recovery time than, (c) Fast or explosive movements require, For the improvement of, The Principle of General and Specific Preparation:, preparations are equally significant., performance, both the general and specific, matter of fact,, base for specific preparation. As a, General preparation serves as the, increases, is better. The general preparation, the performance will be better if the base, is, and organs. Specific preparation, the functional capacity of all the body systems, and organs on which the performance, then further required to improve those systems, the speed improved through running, of sportspersons directly depends. For example,, , to exercise or load will, , 4., , will also be beneficial in football., , should, to this principle, the overload, 5. The Principle of Progression: According, it may result in, the overload is increased too rapidly,, not be increased too rapidly. If, The, above the target zone can be dangerous., Exercising, muscle, damage., or, injury, realise the need for proper rest and recovery., , makes us, principle of progression also, exhaustion and injury., The constant overload can lead to, or, states that exercising a certain part, 6. The Principle of Specificity: This principle, better, that part. It means that to become, component of the body primarily develops, skill. For example,, must perform that exercise or, at a particular exercise or skill, you, and a cyclist, running, a swimmer by swimming, a runner should get trained by, , by cycling, .The Principle of Active, , performance of an athlete is the result, of active involvement means that for, of athlete's efforts and coach's skill. The principle, the athlete must participate actively and willingly., an, , 8,, , Involvement: The, , effective training programme,, , The Principle of Variety: Training is, , a, , long-term, , and load and recovery, successful coach should, , process, , athlete and the coach. So, a, to maintain the interest and motivation, Duild in variety in the training programme, the nature, the athlete. Sometimes, change and variety may be done by changing, of exercise, time of the day of the session, training group and the environment., , can become boring for both the, , of, , TRAINING AND DoPING IN SPoRTs, , 161

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,, , The, , Principle, , of Warm-up And Cool Downi Warm-up through, , low-intonsit, , ., , activity increnses blood flow to the workeing musclon and preparon them for hiv, , intensity sports. Proper warm-up u8ually ineronse8 the body tmpernturo by ono to, , two degrees. After training cooling down helps in transforring blood from workinu, muscles back to vital organs of the body. It is also neceHAAry for removing the, , waste products., , 10. The Prinoiple of Rost and Recovery: Wo are well aware of the fnct that the body, regenerates during rest and becomes better and strongor than before. So the training, programmes should be conceived in such a way that there should be proper rest and, , interval between training activities., , 11. The Principle of Ensuring Results: The apex aim of sports training is to attain, good results. It can be said that sports training's aim is to enable the sportsperson, to put up better performance in the competitions. Therefore, this principle aims, , at guaranteeing good, , performance, , and maintaining it for longer period,., , However, , without implementation of other principles, this principle cannot be applied, So,, proper stress should be laid on the implementation of other principles by the co0ach, or physical education teacher., , 19. The Principle of Cyolioity: Sports training programmes are developed through, various training cycles such as macro cycle, meso cycle and micro cycle. Macro cycle, , is the longest cycle of training, the duration of which is 3 to 12 months approximately, Meso cycle is a training cycle for medium duration and may be 3 to 6 weeks. Micro, , cycle is the shortest duration cycle which may be for 3 to 10 days., , 10.3 WARMING-UP AND LIMBERING DOWN, Meaning of Warming-up, Warming-up is usually performed to do an activity in most refined and efficient way. It, is a short-term activity and it is done prior to any competition or training. It helps the, sportsperson to prepare physically, mentally and physiologically for any type of training, or competition. In fact, it is necessary to prepare those muecles, which are involved in that, , specific activity, sport or game. If proper warming-up is done, muscles become ready to, respond efficiently. It is a process in which muscles are warmed-up by running, jogging and, indulging in some free hand exercises prior to the training or competition. This preparation, to, before competition or training is called warming-up. The following definitions may help, know more about warming-up., 1. "Warming-up is apractice in itself", 2., , Warming-up is done to tone up the body so as to meet the ensuing activity.", , 3., , "Warming-up consists of a series of preparatory exercises either before a trauns, , session or competition.", , 4., 6., , Warming-up is a process of heating the whole body by running and perfore, exercises prior to the activity or competition.", "Warming-up is a preliminary exercise of physical and mental preparation or, strenuous exertion.", , 162, , SARASWATI HEALTH AND P'HYsICAL EDUcaTioON-XI

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6. "Warmng-up is a process by which human machine is brought to a condition af w'hich, , it safely responds to the nerves impulses of the person for quick and efficient action,, , 1. De Vriesconcludesin his research study that warming-up increases temperature of, blood; and muscles improve the performance., 8. Hill says that "if normal temperature of body is decreased slightly, the reaction time, will be increased, contractile time will also be increased and extension of muscles will, , be less and if body temperature is increased than normal temperature, then contractile, , force and speed of muscles will be increased., before, It can be concluded that warming-up includes certain exercises, which are performed, , training or competition to prepare well physically, mentally and psychologically., Research scholars and physical educationists are divided on the issue of warming-up. Some, of them hold the opinion that warming-up before performing an activity is not essential, further aver that it, They advocate that warming-up before an activity is useless and, obstacles, merely a wastage of energy as well as time. They also say that warming-up lays lines is, who think along these, in the way of peak performance. The number of persons, i1s, , very limited. But on the other hand, there are a number of scholars and physical educators, , who, , is essential., of the opinion that warming-up prior to an activity, game or sport, but indiscriminate warming-up is, say that warming-up is valuable in many ways, , are, , They, , It can, of energy. Warming-up should be specific to the activity being performed., wastage, be easily observed that if proper warming-up is not done before competition or training8, , inefficiency, or, the muscles are torn and damaged. It further leads to temporary permanent, take, we, if, part in, Such incidents usually occur at play fields. For example,, , disability., face serious injury, such as ankle injury, knee injury, triple jump without warm-up, we may, is also observed that all the players of football, hockey,, or leg injury, etc. Most often, it, some exercises for getting warmed, basketball, handball, tennis, badminton, etc., perform, This shows that warming-up helps in the beginning stages, up before the start of the game., basketball player tries to shoot the ball, of their respective games. It is also seen that if a, miss the target. Indeed, warming-up, in the ring without proper warming-up, he/she may, the game. Therefore, most of the scholars and, reduces the chances of making mistakes in, before participating in any event,, physical educators are in favour of intensive warming-up, of the sportspersons., game or sports. It enhances the performance, , and, , Types of Warming-up, There are following types of warming-up., , Passive Warming-up, to increase the body temperature without, The main aim of passive warming-up is, the, temperature is increased, performing any physical activity. In passive warming-up, body, uniform, massage, hot water, steam,, usually by external means such as by wearing heavy, these means is beneficial because, etc. Performing passive warm-up by, hot, drinks,, Sunlight,, of warming-up. However, active warming., there is no expenditure of energy in the process, up is necessary for getting good results along with passive warm-up., , TRAINING AND DoPING IN SPoRTS, , 163

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Active Warming-up, *acve warming-up,, Sportsman, DOdy, , increases, , such, , type, , of, , i1, , r, , activities., , physical, takes part in various, The, a r e toned-up., working efficiency. Muscles, exercises, level., , required, , are, , Jogging and stretching, , warming-up., , warming-up, W O ypes of active warming-up, viz., general, These are described below., , These, , temperature, , included, , of, in, , and P r o a, , in all, types of, performed, usually, is, warming-up, General, e n e r a l Warming-up:, running, jumpng. stretcning, activities. This type of warming-up includes jogging,, It increases, general exercises., Calsthenics, striding, wind sprints and other, It also improves muscle, of muscles and joints., and, flexibility, abilities,, ranatve, the nature of work, The duration of general warming-up depends upon, tOne., to be performed., , 1. Stretching exercises, , 2. Calisthenic exercises, , 3. Joggin8, , Specific exercises of warming-up, , 2. Specific Warming-up: In specific warming-up, exercises are done with implements., to, Special exercises are pertormed which have direct relationship with the activity, , be done. These specific exercises are pertormed after the activities of general, , differs from activity to activity or game to, warming-up., Specific, type, of, warming-up, game. For example, a sprinter may take few starts and run for short distance before, , the actual competition. A basketball player may practise for lay-up shots or free, throws before the competition. This type of warming-up improves the coordinative, abilities. In fact, in specific warming-up, the main stress is laid down on the practice ot, , various skills to be performed in the game. The exercises, which are usually performed, in specific warming- up, are described subsequently according to the concerned game., , 164, , SARASWATI HEALTH AND PHYSICAL EDuCATION-XI

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(a) Cricket: Bowling, catching, batting, fielding, etc., (6) Badminton: Forward bending, sideways bending, backward bending, body, , twisting exercises, etc., (c) Basketball: Dribbling, shooting, lay up shots, shuttle run, dodging, free, , throws, etc., (a) Lawn'Tennis: Wall practice, service practice, passing shots, knocking, etc., (e) Shot Put: Shifting the shot from left hand to right hand and vice versa,, or, standing throws, putting the shot with both hands, gliding practice with, , without shot, etc., , ), , Hockey: Dribbling,, , rotation of, , stick, stopping the ball with stick, short, , passes, long hits, scoop, etc., , Methods of Warming-up, used., There are following methods of warming-up which are generally, General Method, , points:, minutes to, or slow running for 5 to 10, 1. Jogging: Every athlete should perform jogging, be for 3 to 5 minutes. Jogging, increase the body temperature. For young ones it may, the speed should be increased to, should be started out slowly and then gradually, , General method, , of warming-up consists of following sequences, , its completion., , and, , done from relaxed, , jogging, simple exercises should be, from simple to complex. It m e a n s that, position. The exercises should be performed, first and complex exercises afterwards., simple exercises should be done, are long,, distance with long strides. These strides, 3. Striding: It m e a n s covering a, Knees should go high,, stretched out but not too much., be, should, the, steps, i.e.,, The distance, forward and arms should be in running position., lean, should, body, Four to eight repetitions can, more than 50 metres., be, not, should, of running, , 2., , Simple, , Exercises: After, , be performed., , and, is one of the most critical parts of warm-up, 4. Stretehing Exercises: Stretching, healthier. A, A more flexible muscle is stronger and, of an athlete's performance., better to exercise and activities and helps in, and healthier muscle responds, , stronger, preventing athletic injuries., , done with spikes, last part of warming-up. It is usually, 5. Wind Sprints: This is the, covered. There can be 4 to 8, the distance of 25 to 30 m may be, on. In wind sprints,, sex and experience of the sportsperson., repetitions depending on age,, Warming-up with Warm Water, countries. Taking shower is also, water is usually done in developed, warm, with, Warm-up, synchronized swimming, waterpolo and diving., Used for getting prepared for swimming,, , Warm-up through Massage, , warmed, was used in India by wrestlers to get, This method is an old method of warm up. It, it is, for curing some injuries of muscles. However,, up. This method of massage was good, not applicable now., TRAINING AND DoPING IN SPoRTS, , 165

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Ry Hot Drinks, ome, , people take, , a, , cup of ten, , or, , coffee and get themselves, , warmed-up,, , but it is, , ns, , eonsiderod a good method. An a matter of fuct, it has been discarded on the basis of, , scientifie experimenta., , Through Sunbath, The body can be properly warmed-up through a sunbath up to some extent, but in most of, the sports this method of warming-up is not usually applied., , Through Steambath, The body can bo warmed-up through a steambath. Energy can be saved, stenmbathing but this method of warming-up is not used frequently., , through, , Importance of Warming-up, Most of the eminent educationists and exercise physiologists are of the opinion, that, warming-up is essential for attaining better performance in the field of sports and games., The importance of warming-up are described below., 1. Increases the Body, Temperature: A proper warming-up increases the body and, muscle temperature. So, it is beneficial for, sportspersons. Research studies show that, if the muscles have been slightly warmed-up, just before the activity, the performance, is improved. Failure to warm-up before, vigorous activity may lead to tearing of muscle, fibres. In fact, if the muscle is warmed-up, the, speed with which the muscle contracts, and relaxes and the force of contraction are all increased., 2. Decreases the Viscosity of Muscles:, Warming-up decreases the, muscles. Research studies indicate that if a previously inactive muscle isviscosity of, stimulated, repeatedly, the first few contractions are often small and irregular and relaxation is, incomplete. After this, the contractions become stronger and relaxation is, complete., It occurs due to a decrease in the, viscosity of muscles. Hence, the rate of muscular, contraction and relaxation becomes faster and efticient. The, chances of injury or wear, and tear of muscles and ligaments are reduced., 3. Increases the Speed of Nerve, Impulses: Warming-up increases the speed of, nerve, , impulses, which improves and sharpens the reaction time of, Improvement in reaction time is beneficial almost always in all sportspersons., of the, , games, , and sports., 4., , Decreases the Resistance in Muscle, Research studies also reveal, that warming-up decreases the resistanceCapillaries:, in muscle, capillaries., 5. Increases the Speed of Transfer of, and Fuel to Tissues: A, Oxygen, proper, warming-up increases the speed of transfer of oxygen and, fuel to tissues. It occurs, due to the enhancement ot, flow through the muscles by dilating the sma, blood vessels. This improvesblood, the functional, condition of muscle by increasing 15, oxygen supply., 6., , 166, , Increases Metabolic Rate:, increases the metabolic rate whic, ultimately enhances energy level.Warming-up, In fact, the, metabolic rate inreases due to rise l, core temperature. If, an, in, there, i8, increase, temperature, by 0.5°C, the metabolic ra, increases by 7 per cent. ir the metabolie rate is, higher,, there will be higher productio", of energy., SARASWATI HEALTH, , AND, , PHYSICAL, , EouCATION-XI

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7. Reduces Anxlety and T'onsion: Warm-up is very useful in reducing the anxiety and, tension of sportsperaons, enpociully at the time of competition. It is also advantageous, As it helps to inereno the motivational lovels of sportsperson., , 8., , nhances Cooling Eficleney: After warming-up, the body is able to activate, certain mechanisma, which allow it to cool during physical exertion. It means that, the sportaperson will not get overly warmed-up early at the time ot practice, , competition., 9. Reduces the Blood Lactlc Acld: Research studies indicate that the heart rate and, the consumption of oxygen are directly related to muscle temperature. The higher, , the temperature, the higher is the consumption of oxygen and heart rate and, thus,, the blood lactic acid is reduced., 10. Avoids Injury: Several scholars claim that failure to warm-up may lead to tearing, , of muscles. Morehouse and Miller also Bupport this idea. Muscles remain toned upP, after proper warming-up whereas without proper warming-up, muscles are loosened., , Without proper warming-up, muscles may cramp more frequently. Thus, the danger, of injury is reduced when an athlete or sportsperson is completely warmed-up, which increases the speed with which he/she is able to react. Injury is a common, , phenomenon in those who do not perform adequate warming-up before training period, or competition., 11. Increases the Speed of Muscles: Speed of muscles increases after warming-up., , Many scholars advocate that tearing of muscle fibres is common without adequate, warming-up. Hamola, a physiologist found that "Pulled muscle occurs in the relaxed, fibres, those are antagonistic to the contracting fibres." This happens because the, relaxed fibres do not respond to the pull øuddenly placed on them by the rapidly, , contracting muscles., 12. Increases Flexibility: Warming-up increases flexibility but, if proper warming-up, is not done, then body will be less flexible. After warming-up, we can exert the force, up to maximum reach (distance)., , Strength: Warming-up increases strength whereas local heating does, studies that, not increase strength rather it decreases the strength. There are many, , 18. Increases, , indicate that strength can be increased up to some extent by proper warming-up., the opinion that, 14. Increases Endurance: Some eminent physiologists hold, warming-up does not increase endurance and speed. But, on the other hand, authentic, , research studies indicate that certain type of warming-up increases both speed as, well as endurance. Thompson found in his study that formal warming-up exercises, improved swimming endurance. Mangel concluded that vigorous warming-up, endurance if v, improved performance in the one mile run. So we can enhance the, do proper warming-up prior to training., 15. Increases Explosive Power: Some well-reputed psychologists connote that, warming-up increases explosive power. It 18 a well-known fact that warm-up increases, Bpeed and strength. Due to this fact, it can be averred that warm-up enhances, explosive power because explosive power depends upon speed and strength., , TRAINING AND DoPING IN SPorTs, , 167

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16., , then the, Skills; If specifie warming-up is done., Specific, on or, Improves, sportsperson, player gets warmed-up through fundamental exercises. There are some, me basic skil, , basic skill, , of a specific game. Using such type of warming-up, skills can be improved a lot., 7., , Improves Neuro-muscular Coordination: Warming-up improves neuro-muscular, , coordination. If a basketball player wants to shoot the ball in the ring withoe, , warming-up, there will be more chances of missing, but, atter warming-up, his/her, neuro-muscular coordination will be improved and will lead to more accuracy., , 18., , Improves the Level of Performance: Owing to some physiological changes, after, , a, , complete warming-up, it has been observed that it improves the level of performance, , All the muscles involved exert maximum force with the highest speed. This i, , applicable only after a complete warming-up., 19., , Decreases Reaction Time: After a thorough warming-up, reaction, Warnming-up, be, muscles contract witth, decreased up to some extent, because, fast speed, Neuro-muscular coordination also plays an important role in decreasing reaction time, 1e can, , 20., , Brings Second Wind More Readily: Second wind results from, Warming-up, adjustment of the body systems to the additional demands placed on them as a, result of increased activity. When second wind is reached, the supply catches up with, , increased demands. That is why, after proper warm-up, second wind comes easily, and promptly and sometimes athletes do not feel it., , Physiological Basis of Warming-up, There are following physiological basis of warming-up., 1. Increases the Body Temperature: A proper warming-up increases the body and, , muscle temperature. So, it is beneficial for the sportspersons. Research studies, show that if the muscles have been slightly warmed-up just before the activity, the, performance is improved. Failure to warm-up before vigorous activity may lead to, tearing of muscle fibres. In fact, if the muscle is warmed-up, the speed with which, the muscle contracts and relaxes and the force of contraction are all increased., 2. Decreases the Viscosity of Muscles: Warming-up decreases the viscosity of, muscles. Research studies indicate that if a previously inactive muscle is, stimulated1s, repeatedly, the first few contractions are often small and irregular and relaxation, incomplete. After this, the contractions become stronger and relaxation is, complete., It occurs due to decrease in the viscosity of muscles., Hence, the rate of muscular, contraction and relaxation becomes faster and efficient. The chances of injury or wear, and tear of muscles and ligaments are reduced., , 3. Increases the Speed of Nerve lmpulses: Warming-up increases the speed or, , impulses, which improves and sharpens the reaction time of sportspersons, Improvement in reaction time 1s always beneficial approximately in most of the, ga, and sports., nerve, , ADecreases the Resistance in Muscle Capillaries: Research, studies also reve, that warming-up decreases the res1stance in muscle, capillaries., 5., ncreases the Speed of Oxygen and Fuel Transfer to Tissues:, les: A, proper, A pro, warming-up increases the speed, occurs, of, and, , oxygen, , 168, , SARASWATI HEALTH AND PHYSiCAL. EDucATION-XI, , fuel transfer to tissues., , It

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due to the enhancement of blood flow through the muscles due to the dilation of the, small blood vessels. This improves the functional condition of muscle by increasing, its oxygen supply., A. Increases Metabolic Rate: Warming-up increases the metabolic rate which, ultimately enhances energy level. In fact, the metabolic rate increases due to rise in, core temperature. If there is an increase in temperature by 0.5°C, the metabolic rate, increases by T per cent. If the metabolic rate is higher, there will be higher production, , of energy., 7. Reduces the Blood Lactic Acid: Research studies indicate that heart rate and, consumption of oxygen are directly related to muscle temperature. The higher the, temperature, the higher is the consumption of oxygen and heart rate and, thus, the, blood lactic acid is reduced., , 8. Increase in Working Capacity: Due to the above-mentioned physiological, adaptations, the capacity to do physical work is increased. All the systems of body, , become efficient to do their related work., , Guiding Principles of Warming-up, In warming-up, there are also, Asystematic way of doing things usually increases efficiency., , in the way of achieving best, principles which guide the athletes or sportspersons, in innumerable, results. Following are the guiding principles which help the sportspersons, , some, , vital, , ways., , 1. Simple to Complex: A sportsperson should follow the principle of 'simple tocomplex., or simple exercise, that warming-up should be started with simple running, towards complex one or tough one. A sportsman, or simple activity and should proceed, activities for warming-up, otherwise it will, should not perform too tough or complex, hinder in presenting better performance., cause fatigue which will certainly, to this principle, all the parts of, 2. Exercise for All the Parts of Body: According, such exercises which, , It, , means, , should perform, be exercised. It means that we, is of upper, not spare any body part whether it, exercise all our body parts. We should, should, if we want to throw Javelin, then we, limbs or it is of lower limbs. For example,, the parts of the body., of arms but we should exercise all, not merely do the exercise, In a warming-up, Exercises Should Be Included:, 8. Stretching and Loosening, should be included. These, as loosening exercises, well, as, stretching, the, , body should, , programme,, , such exercises, we, increase flexibility. After performing, and, exercises avoid injuries, maximum range., can exert force up to a, Warming-up should be, Increase Body Temperature:, 4. Intensive Enough to, is beneficial, temperature. Intensive warming-up, the, body, increase, to, intensive enough, in mind that we should not, be, kept, should, always, This, well-conditioned athletes., , for, , itself., , fatigue in warming-up stage, is usually done, to Age and Sex: Warming-up, According, Be, warming:, Warming-up Should, and gender. For example,, be based on, , feel, , ., , age, should be, 20 to 30 minutes but it should, duration and intensity, for, be, longer, not, should, up for low age-group girls same age-group. Male athletes require more duration, less in comparison to boys of, duration., , tor, , 1Or, , warming-up whereas, , female athletes, , require less, , SPORTS, TRAINING AND DoPING IN, , 169

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the Activity, , Should Be According to, .Waming-up, mportant point to note that warming-up should, , or, , Sports: It is tho, the, , be according to the type of art, , most, , activit, , or type of sports. For example, chess requires a deep concentration and alert, , instead of physical power. It is of no use to jog and do general exercises and strid, work. So it is better to have concentration exercises before training programmo, , long distance runners, Concerned Movements of Game Should Be Included: Warming-up shoula, include movements that are common to the performance. For example, runno, , Competition. But, , 7., , sprinters need, , more, , warming-up, , than, , should include running and hurdler should include hurdling., , nner, , S. Warming-up Should Be Done at Exact Time: To achieve better performane, , warming-up should be performed at accurate time so that one 1s able to recover from, the temporary fatigue caused by warming-up. So, it is better to start warming-un, , 15 to 20 minutes prior to the competition and should be finished 5 minutes prior to, performance. Well-conditioned athletes may take more time for warming-up but, if a, college-level athlete (not well-conditioned) takes the same time as the well-conditioned, , athlete, he/she will be completely exhausted., , Meaning of Limbering Down, , Cooling down/limbering down is also, called warming-down. To bring the body, , in normal state after any competition, or training is called cooling down., Cooling down allows the body to transit, gradually from an exertional state to, a resting or near-resting state. In fact,, cooling down is a necessary activity after, training or competition. It involves a, specific procedure to bring the body toba, normal position. So, after any workout, of training or competition, we should, , not stop the movements of our body, immediately. For appropriate cooling, down, we should perform jogging as well, as walking for 5 to 10 minutes. This will, help in decreasing the body temperature, and removing the waste products from, the working muscles. After that, static, stretching exercises should be performed, , Stretching exercises for limbering down, , for 6 to 10 minutes. Static stretches are more appropriate to cool down as theyhelp, help muscles, museies, to, realign and also re-establish their normal, to relax, and muscle fibres, of, range, movemen, You ahould stretch all the maor muscle groups which you have used during the, or competition. The stretches should be held for 10 to 20 seconds. The repetition oftraini, stretcu, shouid be done at least 2 to 3 times., 170, , SARASWA1 HBALTH, , AND, , PHYsICAL, , EDuCATION-XI

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Major Stretching Exereises of Muscles for Limbering Down, , The major static stretching exerciees, which are significant for approprinte cooling down,, are mentioned below., , Hamstrings: Lying on your back, raise and straighten one legdirectly above hips, Holding the calf or thigh, press the heel towards ceiling as you pull the leg back, towarda the chest. After that, do the anme stretch with the next leg., Chest: Standing straight, interlace fingers behind your back. As you straighten out, , your arms, lift your chin towards the ceiling., the left, Glutes: Lying on your back, cross right leg over bent left knee. Then bring, knee wide., knee to chest, holding onto the back of your thigh, gently pressing right, p0sition of legs., into left glute, feeling the stretch, 4. Quadriceps: Lying on your right side, pull left leg, in front of the thigh. After that repeat with right leg., Then do the, , same, , stretch, , by changing, , the, , elbow joint and extend palm, Triceps/Shoulders. Take one arm overhead, bend at, 5. down, the centre of your back, gently pulling elbow with opposite hand. Take the same, arm across, , Then do it, , gently pulling at the elbow joint, to, again by changing the position of arms., the chest, , extend, , through the shoulder., , Importance of Limbering Down, , or limbering, or competition, cooling down, As warmning-up is essential before training, back to the normal position after training, aown is also equally essential to bring the body, is as important as, it can be said that the cooling down, ar competition. In simple words,, sportspersons. As a matter of fact,, the warming up. However, it is usually ignored by, end of workout. Its advantages a r e, not be underestimated at the, should, down, cooling, , mentioned below., and strenuous, becomes Normal: During high intensity, Temperature, ., Body, than 160° Fahrenheit., the body temperature increases more, or, competition,, training, the body temperature., Appropriate cooling down helps in reducing, or, Products: When a sportsperson undergoes training, Waste, of, Removal, Proper, such as lactic acid, uric acid, phosphate,, takee part in competition, the waste products, Due to more, etc., are accumulated in his body., dioxide,, carbon, chlorides,, ulphates,, efficiently., in the body, muscles cannot work, accumulation of these waste products, from, aceumulation of such waste products swiftly, the, reduces, down, oonling, , Proper, , the muscles appropriately., , ., , remain under tension., or competition muscles, ecrease in fension: During training, tend to relax. Along with, decreases the muscular tension. They, down, Proper coling, an appropriate, reduced up to sorme extent after performing, this, mental tension is also, imbericouiing down., , R e d u c e s the Chances, , function of, , significant, The, of Dizziness o r Fainting:dizziness, or fainting. As a, most, , matter, , is to reduce the chances of, appropriate coling down, to expand, bringing, causes the blood vessels in the legs, exercise, strenuous, o lact,, without, exercise is stopped spontaneously, When, feet., and, the, legs, into, biod, re, that blood, heart rate slows abruptly and, to cool down or inber down, the, , taking tine, , TRAINING, , AND, , DOPING, , IN, , SPORTS, , 171

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pool in the lower body (legs and feet), causing dizziness, , can, , or, , fainting., , The, , i, , greater for serious athletes whose heart rates slow down faster and whose veiis, , eins, hold more blood. Proper cooling down reduces the heart, slowly and blood d, rate, not pool in the, art through veins, legs and feet. It continues to flow back to the heart, veins and, consequently such process reduces the chances of dizziness or fainting., , of Oxygen: During strenuous training, there is a lack in the amount, .Supply, Oxygen in comparison to resting position. Appropriate cooling down helps in supplvi, the, , blood, , and oxygen to muscles,, , restoring, , them to the position, , performing training. Thus, recovery becomes tast., 6., , Decrease, , in the Level of Adrenaline in the Blood:, , elps in supplyi, they were in befo, efore, , During warming-up, , nd, , training, the level of adrenaline in the blood is enhanced, which increases the speed of, , blood flow. Proper cooling down decreases the level of adrenaline in the blood, which, ultimately normalises the blood flow in the body., 7. Muscles do not Remain Stiff: By, performing cooling down properly, muscles do, not remain stiff but get relaxed, speedily. Muscle fibres become straight, , again, , and, , muscles come to normal position as they were prior to warming-up and training. If, proper co0oling down is not, , performed,, , 8. Heart Rate Returns to Initial, , muscles become stift, , Stage: After performing coling down after strenuous, , work out or competition, the heart rate does not return to its initial stage immediately, but it definitely takes some time. In fact, the heart rate must come to initial or, normal, stage approximately after 30 beats. However, the normalisation of heart rate depends, on, the, sportsperson and the sports activity in which he/she, was involved. In such a condition, the total duration of, cooling down should be enhanced, , physical condition of the, , and, , 10.4, , more, , static, , stretching exercises should be included in, , the, , cooling down, , process., , SKILL, TECHNIQUEAND STYLE, , Meaning of Skill, A skill is the ability to perform a whole movement. Skill can be, defined as the automatisation, of motor action. Skill denotes the level of effectiveness with which a, movement or motor, action can be performed. Skilful movements are made, possible by highly advanced, , control and regulation processes of motor, A, can also be defined as, any action that is learnt for a purpose and is, needed to take part in activities. There are, , coordination., , skill, , various skills such as shooting in basketball,, , serving in badminton squash or tennis,, passing, overhead kick in football., , Classification of Skill, There are a number of sports activities and, each activity requires a set of skills. Owing, to many characteristics of skills, it is really, difficult to classify them. As a matter of fact,, A skill (serving) in badminton, , 172, , SARASWATI HEALTH, , AND PHYSICAL, , EDucATION-XI

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hills cannot be, there are, , the, , classified in, , a, , clear-cut way. So they, , are, , placed on a, , continuum., , Generally,, , tollowing skills., , classified, , Open Skills: The skills that are not under control and are unpredictable, lawn tennis, etc., involve, as open skills. Sports such as foothall, hockey, badminton,, skill may be affected by many, open skills. For example, in badminton, performing any, court., different circumstances such as your opponent's position on the, environment and, 2. Closed Skills: Closed skills take place in a stable, predictable, to do. These skills have clear, the pertormer knows explicitly what to do and when, in, are, , 1., , squash, basketball and 'serving., beginning and end. For example, 'free throw' in, or tennis., amounts of coordination, timing, 3. Simple Skills: The skills that do not require large, have limited physical demand, and decision making are simple skills. These skills, to learn and not, and may not be dangerous. These skills are straight-forward, easy, 'chest pass, 'under arm serve, 'push pass, 'straight, For, difficult to, , example,, , perform., , jump' and 'flick service', 4., , in badminton., , amount of coordination timing and, Complex Skills: The skills that require large, skills. They require more concentration., quick thought process are called complex, For example, 'handspring, be, They are more diiicult to perform. They may dangerous., 'overhead kick in football and 'smash', in gymnastics, lay-up shot' in basketball,, , in badminton., 5. Gross Skills: The, , precise, , skills, which involve large muscle, , movements are, , patterns such as, putting the shot., , movements, , and do not have, , fundamental, called gross skills. These skills include many, , best example of such skills is, walking, running and jumping. The, small muscle, , movements using, 6. Fine Skills: These skills include complex precise, while performing these, level of hand-eye coordination is required, A, high, groups., examples of fine skills., skills. A snooker shot and playing the piano are appropriate, have a clear-cut beginning and end. The, 7. Discrete Skills: These skills are brief and, of discrete skills., penalty flick in hockey is an example, of discrete skills which are performed, 8. Serial Skills: These skills are a group, movement such as the sequence of skills for the, in serial to make a complex, , triple jump., , and end. The end of one, 9, Continuous Skills: These skills have no obvious beginning, and the skill is repeated like a cycle., cycle of movement is the beginning of the next, continuous skills., Swimming, running and cycling are examples of, Skills: Individual skills are the skills that are performed in isolation, , 10. Individual, , such as high jump, long jump, etc., 11. Coactive 8kills: Coactive skills are those skills which are performed at the same, time as others but without direct confrontation such as swimming, running, etc., 12 Interacetive Skills: Interactive skills are those skills where other participants or, performers are directly involved such as football, netball, hand ball, basketball, etc., , TRAINING AND DOPING IN SPoRTS, , 173

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Meaning of Technique, or event. For, , 10, , example,, , a, , block, , the basic movements of any sport, combined into a natin, techniques are, rn of, metre race is a technique. A number of, phases). In fact, a teekof, and, jump, step, in, (running and then hop,, , Techniques, , are, , e., , technique, , triple jump, is the way of performing a skill., the aspects ofhis techni., will attempt to improve, When developing a skill, a performer, For example, if servina, one technique., is a, than, more, A skill can be performed by using, serve., flick, and, are high serve, skill in badminton, the techniques, to achieve top performan.., economical methods adopted, and, scientific, involves, A technique, h., different techniques of a skill on the, Sportspersons select, , movement, , sports competitions., , in, , following basis., , which suits to their level,, that gives them most, they select the technique, which is, select that technique, s u c c e s s and they also, rules., and is within the, best at a given time and place, suitable examples, a r e the most, , They prefer the technique, , Following examples, of different techniques for performing, , a, , skill., , Technique, Skill-Shooting in Basketball, when there is, Shot: Layup shot is used, 1., , Layup, no, , 2., , defender, , and the basket., shot is used to elevate, , between you, , Jump Shot: Jump, , defender standing in front, yourself above a, closer to the, of you to stop you from getting, , basket., a skil, Technique-the way of performing, , Meaning of Style, , expression of technique in, motor, which determine, a r e alike in different factors, sportspersons, two, motor action. No, or particular psychic, physica., each sportsperson due to his/her specific, action. Therefore,, It is called his/her styie, realises the technique in a different way., and biological capacities, , style is, , A, , an, , individual's, , 10.5 CONCEPT, , Doping is not, , new, , AND CLASSIFICATION OF DOPING, to the people. In ancient, , Greece, there, , were, , specialists who useu, performance, , the, nutritional ingredients in order to enhance their physical pertorh, During, offer athletes, to the current sports medicine, may be compared, Those specialists, performan, in the 3 3CE, the athletes tried to increase their sports, specialists., , t s performance., , v e r a g e, , Olympic Games, , drinka herbal Devre, , and opium. In l CE, the Greek runners used to, taking mushrooms, Gladiat, strength and become capable to run long distance races., i n c r e a s e their, ers,, to, substances for enhancing strength. In the modern, to u s e various, aces., , also reported, , Gladiatore, , the, techniques by the top sportspersons, Sine, persistent issu in the world of sports for nearly four, substances and, , p e r f o r m a n c e - e n h a n c, , of, , decades., , been a, world has, , 174, , u s e, , SARABWATI HEALTH, , AND, , PHYSICAL, , EDuCATION-XI

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heginning of the 21st century, many athletes have been engaged in taking such 8ubstances, Some of them have been tested positive such as Tim Montgomery, Marion Jones, swimmer, Michael Phelps, etc., , Concept of Doping, Doping' is the word used in the field of sports, to refer to the situation when athletes, use prohibited substances or methods to unfairly improve their sporting performance., in general terms, doping is the use of performance enhancing substances or methods by, athletes to gain an advantage over their competitors. In fact, some athletes take illegal, subetances to enhance their performance. This activity is known as 'doping., , Doping in sports is the deliberate or inadvertent, by an athlete of a substance or method, banned by the International Olympic, , use, , Committee. In fact, the ban or prohibition on, such substances is necessary to protect the, athletes from the unfair advantage which may, be gained by those athletes who use prohibited, substances or methods to enhance their, performance and also from the possible harmful, side effects which these substances or, can produce. The following definitions of dopingg, Substances that harm athletes-Doping, may help in understanding its exact meaning:, According to Internatioual Olympice Committee, "Dopingis the use of any method or, , methods, , substance that might harm the athlete, in a quest to gain an unfair advantage, over his/her, fellow competitors."In fact, doping is the use of prohibited substances or methods designed, to enhance an athlete's physical or mental abilities or to mask the use of such aubstances, , or methods during preparation for or participation in a sports competition., According to World Anti-Doping Agency (WADA), "Doping is defined as the occurrence, of one or more of the anti-doping rule violations set forth in Article 2.1 through Article 2.8, , ofthe code.", We often think of doping as being the use of a prohibited (banned) substance, but breaking, In, code, doping is defined as the, anti-doping rules is, other, considered, doping., the, breaking of one or more of the following anti-doping rules:, 1. Presence of a prohibited substance or method., , also, , 2. Use or attempt to use a prohibited substance or method., 3. Refusing to submit sample collection after being notified., 4. Failure to file athlete's whereabouts after being notified., , 5., , Tampering with any part of the doping control process., , 6, Possession of a prohibited substance or method., 1., , Trafficking a prohibited substance or method., , 8, Administering or attempting to administer a, , prohibited substance or method, , to an athlete., , TRAINING AND DoPiNG IN SPoRTs, , 17

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C t , 1t is very clear that doping is not only using a prohibited substance or method t, , C, , the sports performance but breaking any one or more anti-doping rule/rules is, , also included under, doping, 1ence, it can be concluded that, doping refers, , Omethod, , that is not, , approved by the law, , to, or, , Classification of Doping, , Doping can be classified into the following, A. Performance, enhancing substances, , the, , use, , ofa performance ennancngsubstanc, , violates the World, , two, , Anti-1)oping Code, , types., , B. Physical methods, , Perfornmance Enhancing Substances, 1., , Stimulants: Stimulants, , are, , related, , to, , a, , group of drugs that enhance alertness and, , physical activity by increasing heart and, breathing rates and the functions of the, brain. Indeed stimulants stimulate the, body both physically and, They, , mentally., , improve the reaction time and reduce, the feeling of fatigue. They also increase, , aggression. Amphetamines, cocaine,, , ephedrine and adrafinil are commonly used, stimulants by athletes. These are taken, orally, by nasal spray and by injection., Performance enhancing drugs, 2. Anabolic Steroids: Anabolic steroids stimulate, the growth of muscles and, help athletes to train harder and recover rapidly. By increasing the muscle size, and strength, they enhance the performance in, sports., metenolone, and oxandrolone are common anabolic steroids. TheseDrostanolone,, are taken orally or by, intramuscular injection., 3. Peptide Hormones: Peptide hormones are, substances that are produced by glands, in the body. These substances circulate in the blood., These can improve the growtn, of muscles, change the balance of other hormones and, increase the production, of red blood cells, which increases the ability of the blood to, carry oxygen. These, hormones are prohibited in and out of competitions. Examples of such hormones are, , 4., , erthropoietin, human growth hormones, insulin, etc., Beta-2-Agonists: These drugs are generally used to treat asthma. So, drug is found, in asthma inhalers. These drugs relax the muscles that, surround the airway ana, , opening of the air passages. Indeed, these drugs allow more oxygen to reach the blood., , the endurance that this drug provides, athletes, usually take such drugs, enhance the respiratory function, increase their capacity for strenuous efforts to, resistance and shorten recovery time. These drugs also stimulate the will to winana, in, , Owing, , to, , sports competition., , 5 Narcotics: Narcotics, , used to reduce or eliminate pain from injuries or allow, athletes to make persistent efforts 1or a longer time. If narcotics, such as morphine, heroin, pethidine, etc., are used in order to ignore injury, athletes obviously, ri1, enduring further damage. These are also taken to reduce anxiety, which may help 1", enhancing sports pertormance. T nese urugs are usually taken during competitio, , 176, , are, , SaRASWAT1 HEALTH AND PHYsiCAL. EDucaTION-XI

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performance enhancing drugs, these are used, water. These are also taken to, in sports to remove fluids from the body, particularly, etc. These drugs are also, reduce weight rapidly as in weight lifting, boxing, wrestling,, other doping substances, taken to evade anti-doping tests as these remove the traces of, , 6. Diuretics: Though, , diuretics, , are, , not, , from the body. Examples of diuretics are dextran, diuretics, etc. These are taken by, , athletes in and out of competitions., relieve fatigue and pain. These enhance, 7. Glucocorticosteroids: These drugs, efforts., tolerance for pain and prepare the athletes to continue the, chemicals that cause a feeling of, 8. Cannabinoids: Cannabinoids are psychoactive, Their use in, relaxation. Examples of cannabinoids are hashish and marijuana., , competition is banned., Physical Methods, , Physical methods include blood doping,, , chemical and gene, , Doping: Blood doping is, defined by World Anti-Doping Agency, , doping., , 1. Blood, , WORLD, , (WADA) as the misuse of techniques, or, , substances to increase one's red, , ANTI-DOPING, , blood cell count. Usually two units of, athlete's blood is taken some weeks, prior to competition. Then the blood is, frozen until one or two days before the, competition when it is injected into the, , AGENCY, , blood doping is th, athlete. This is known as autologous blood doping. Homologous, into the athlete. By, injection of fresh blood, taken from a second person, straight, to the muscles, increasing the number of red blood cells, the oxygen carrying capacity enhances the, is increased, so the muscle endurance is increased which ultimately, , sports performance., , blood doping which involves, Use of artificial oxygen carriers is also a second method of, carriers are chemicals, the use of artificial oxygen carriers. Haemoglobin oxygen, to carry oxygen. These are helpful in, or purified proteins which have the ability, , enhancing aerobic capacity., 2. Gene Doping: Gene doping is the manipulation, of cells or genes to enhance the body's sports, performance. Modifying genes enables faster, , STOP DOPING, , reaction and increases physical strength., Gene doping is based on, the principles of, , therapy. The process of gene doping is, ikely to be used by athletes in future in an, gene, , attempt, , to enhance the function of normal, , may play a vital, role in future in the growth and development, , healthy cells. Gene therapy, , R, , of musculo-skeletal structures. It will speed up, the repair of the injuries of muscles, tendons,, ligaments, etc., , Creating a drug-free, , environment, , TRAINING AND DOPING IN SPorTs, , 177

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0.6 PROHIBITED SURSsTANCES AND THEIR SIDE EFFECTS, rohibited substances and methoda are those substances and methods which are ban., for maintaining and undo, from use in sports, WADA is responsible, prohibited, nese substances and methods annually. There are some substances wnch are banned5, or, prohibited only during the competition, whereas, banning others depend on the meth., , tablet or injection. A substo, technique of administration such as inhalation, taking, cance, O, if, or method is added to, the list of prohibited substances and methods, it enhances the, Sports performance or damages the health of the athlete or violates the spirit of sportss, , In, , case any athlete takes such substance for therapeutic use, he/she will have to apply to the, International Federation for exemption, and it must be verified by the physician. In order, , be accepted, the following, points must be, 1. The athlete would face vital health problems if he/she does not take such drug or, , to, , true., , r, , substance., 2. There is, 3., , no, , other suitable alternative to that, , drug., , There is no considerable performance enhancing benefit., , Substances Prohibited at All Times or In and Out of Competition, 1. Anabolic Steroids: Anabolic steroids such as drostanolone,, metenolone, oxandrolone, tetrahydrogestrinone (THG), stanozolol, etc., are prohibited during in and out of, competition. These are prohibited because they enhance the performance and have, serious side effects for the athletes., , 2., , 3., , Peptide Hormones: Peptide hormones such as erythropoietin, human, growth, hormone (HGH), insulin, human chorionic, and adrenocorticotropic, gonadotropin, 2ormone (ACTH) are banned because, they increase muscle growth and strength and, the production of red blood cells to, improve the blood's ability to carry oxygen. They, are prohibited in and out of, competition., , Beta-2-Agonists: Beta-2-agonists, commonly prescribed for the treatment of asthma,, are prohibited in, sports during in and out of, competition. Endurance athletes, who dope themselves with, beta-2-agonists do so in an attempt to enhance their, respiratory efficiency., , 4., , ., , Diuretics: Diuretics such as dextran, diuretics,, probencid, etc., conceal the presence, of prohibited substance in urine or other, samples. They are prohibited because they, help athletes in gaining an unfair competitive, edge. They are also banned in and ou, of competition., Hormones and Metabolic Modulators: These, they, , interfere, , with the function of, used in the treatment of cancer., , these hormones., , Methods, , Blood, of blood, , 178, , or, , clomipherne, , are, , examp, , Prohibited at All Times or In and Out, , The following, ., , substances are prohibited beca, female hormones and are o, of, Tamoxifen and, examples, , estrogens, , of Competition, ethods or techniques are prohibited, at all times, or in and out of, ing. Blood doping is a, com e, method, to increase, blood doping and, the count of red, bioohods, doping through whichhomologous, the numberblood doping are, are further, two, two, further, hich, of red, , SARASWATI HEAITH, , tition., , AND, , blood cells, , FHYSICAL, , EDUCaTION-XI, , is, , increa

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ultimately, , enhances the oxygen, , also, oxygen carriers is, , a, , second, , individual. Using artifical, carrying capacity of an, chemicals or, method of blood doping in which some, , proteins increase the ability to carry more oxygen, , to the muscles. Al these, , techniques, , are prohibited., , and development, Gene doping plays a significant role in the growth, 2. Gene Doping:, also prohibited at all times in sports., of musculo-skeletal structures. It is, to tamper with, Manipulation: To tamper or an attempt, and, Physical, Chemical, 3., controls is also prohibited at all times, the validity of samples collected during doping, in sports., or in and out of competition, , Substances Prohibited in Competition, in competition. These, are banned or prohibited only, substances, Many, described below., , substances, , are, , and cocaine are prohibited, , Stimulants such as amphetamines, ephedra, included in, 1. Stimulants:, stimulant but it is also, a non-prohibited, is, Caffeine, in competition., the performance in sports, These stimulants improve, programme., the monitoring, That is why these are prohibited, , by stimulating, , the mind and, , body artificially., , in competition., and oxycodone a r e prohibited, narcotics such as fentanyl morphine, Some, Narcotics:, 2., in competition., of, etc., c a u s e a feeling, as hashish, marijuana,, such, Cannabinoids, 3. Cannabinoids:, competition., Cannabinoids are prohibited in, relaxation., , 4., , Glucocorticosteroids:, , These, , are, , These are prohibited, used mainly to relieve pain., , in competition., Particular Sports, Substances Prohibited in, in particular sports., The following substances are prohibited, certain sports such as, in competition only in, is, prohibited, 1. Alcohol: Alcohol (ethanol), archery and karate., certain sports, competition only in, are prohibited in, Beta-blockers, and reduce, 2. Beta-blockers:, keep the heart rate low, they, In, fact,, and, golf., such as archery, shooting, trembling of hands., Substances, Effects of Prohibited, , Side, , Anabolic Steroids, lack of, , there is a, have concluded that there, , Although, , well-controlled studies, , are, , various side etfects, , in this field, still, , a, , number of studies, , side effects, of anabolic steroids. These, , are, , stated below., , elevates, use of steroids, as well a s long-term, The, regular, Effects:, steroids also, 1. Cardiovascular, lipoprotein (HDL). Use of, density, decreases, high, the blood pressure and, sudden cardiac death., Steroids may also lead to, atherosclerosis., increases the risk of, desire and, increases aggression, sexual, steroids, of, use, 2. Endocrinal Effects: The, testicles shrink., behaviour. Males become impotent,, criminal, sometimes leads to, bald. There are, reduces and a man becomes, production, breast gets enlarged, sperm, excessive hair growth on, as masculinisation,, such, females, on, effects, various side, abnormal menstrual, the voice, enlargement of clitoris,, of, deepening, face and body,, , the, , SroRTS, TRAINING AND DoPNG IN, , 179

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Cycles, reduced brenst size and premature puberty among, steroids can cause liver tumora, cancer and jaundice,, , 1emale, , children. Thes., nese, , .Psychological Effect8: 'There are various psychological effects of using steroids Ruch, as mood, swings, aggression, deprension, withdrawal from the problem and dependence, on other persons. Steroids, may cause Hignificant disturhances in the personality traits, Stimulants, Stimulants increase heart rate and palpitation. They usually cause insomnia,, anxiety and, aggression. Users of stimulants lose the ability of prudent judgement. In fact, they, falter in, decision making. There may be maximum chances of getting dehydrated. These, stimulants, nerease anxiety. hypertension and body temperature. These reduce the rate of respiration, , These, , can cause, , heart failure., , Narcotics, Narcotics may, , loss of balance and coordination. These give a false sense, of, security and cause loss of concentration. They may lead to, drowsiness, nausea, vomiting,, constipation, fainting, coma, etc. They can also lead to overtraining., They are highly, addictive and cause withdrawal symptoms when their, 1s, supply, stopped. "They create, cause, , illusion of athletic powers beyond actual, capacity., , Peptide Hormones, Peptide hormones include EPO, HGH, insulin, corticotrophins, etc. These cause, thickening, of the blood clots because these increase, the blood viscosity. These increase the risk of, heart attacks, myocardial infarction, strokes and, pulmonary embolism. HGH may cause, overgrowth of hand, feet and face. These increase sweating. There may be, musculo-skeletal, changes such as enlargement of heart, headaches and joint, Muscles, pains., become weak, due to degenerative, changes in the joints in later stage. Insulin leads to low blood, sugar,, weakness, shortness of breath, brain damage and death. Due, to, these, hormones,, there, be ulcer, osteoporosis and cataracts., may, , Beta-2-Agonists, If used for, , long time, these cause trembling, headaches and, risk of cardiac arrest., Diuretics, a, , These cause dehydration which can, seriously affect the health of the, may lead to mineral imbalances, muscle, sportsperson. These, weakness,, irregular, heartbeat, and low blood, pressure. The amount of potassium and sodium, decreases in the body. Diuretics may also, cause kidney damage., , Glucocorticoids, , Prolonged, , of, , glucocorticoids, various side effects, such as weak tendons, torn, muscle, slower healing of wounds,, and, water retention which, sodium, and weight gain. Fat is deposited around, can result in oedema, the neck and, face. Blood sugar tends to, which may lead to diabetes, Use of, increase, glucocorticoids can, use, , can, , have, , also result in, , and chronic fatigue., , Cannabinoids, , Cannabinoids reduce concentration and coordination., , is, , bad for, , 180, , endurance even8., , SaRABWATI, , HEALTH, , Tnese, , AND, , may cause heart, , PHYSICAI., , physical dependence, , These reduce lung, ich, capacity, wn, disease and lung cancer., , EDucCATION-XI

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A Glance at the Side Effects of Various Prohibited Substances, , Name of, Drugs, , Effects, , Anabolic Steroids, , Corticosteroids, , Increases muscles, , Increase aggression,, , mass and strength, , reduces fatigue and, pain, , Diuretics, , Stimulants, , Narcotic, Analgesics, , Beta Blockers, , Reduce weight, , Increase alertness, , Kill pain and, , Slow heartbeat, , quickly and, , and delay fatigue, , induce feeling, , and steady body, , of calm, , mask other, , movements, , drugs, Minor, , Complica, tions, , Women-menstrual, , Retard healing or, , Dehydration,, , irregularity, breast, , foster infections, , stomach or leg, cramps, loss, , shrinkage, , of sodium and, , Men-testicular, , Severe, , Complica, tions, , Danger of, , Causes asthma, , worsening, , symptoms, , injury, over-, , breathing, , dose may cause mental alertness, coma, , Erratic heartbeats, , Over dose may, , and severe high, , cause slow, , gland and kidney, , Cause irregular, heartbeats that, can lead to heart, , temperature,, , problems, , attacks and, , addictive, , breathing, dangerously, , Heart and liver, , Cause pituitary, , diseases, , gland, adrenal, , kidney damage, , and decreased, , heart rate and, , potassium, , atrophy, irritability, , More, , Restlessness and, , anxiety, accelerate, , addictive, , Heart rate is, severely slowed, , down

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0.7 DEALING WITH ALcOHOL AND SUBSTANCE ABUBE, Substance abuse involves chronic use of alcohol and drugs. An individ uan) yk, Bubstance such ag coeaine., ouses alcohol has a greater risk of using at least one other, and, heroin. Consumption of aleohol and drugs for a prolonged desirable effects.the tlerane, more of the substance to get the same desirable effects. Alcohol a, therefore requiring, Substance, abuse can start out as a mild problem. But gradually 1t turns into nore gev, , Vere, , problems., First of all, we should have a clear cut understanding about substance abuse, , and, , addiction. Indeed, the difference between substance abuse and addiction 16 very narrou, , Substance abuse means using an illegal substance in the wrong way, Addictíon hegins a, abuse or using a substance like cocaine or heroin. As a matter of fact, an individual can, , abuse drug or alcohol without having an addiction. People can get addicted to all types of, substances. When we think of addiction, we usually think of alcohol or illegal drugs. Somne, heroin is so much addictive that, addictive than others. For example,, loses contro., only be used once or twice before the user, substance abuse, it becomes difficult t, individual falls in the trap of alcohol and, , substances, , it might, Once an, , are more, , the relationships with family, friends, career, get rid of this problem. In fact, it can destroy, conditions that can be overcome, , treatable, and health. Alcohol and substance abuse are, methods/ways can be applied to deal, with the help of treatment specialists. The following, with alcohol and substance abuse., substance abuse, fallen in the trap of alcohol and, 1. Seek help: If a n individual has, a number of persons think that they, the first significant step is to get help. However,, to someone whom, their own but that is not easy. So talk, c a n come out the problem on, You may also seek, friend but he/she should be supportive., you trust. It may be your, counselor, doctor, etc. You may get rid of the, help from your parents, school teacher,, problem if you seek proper help., and substance, Detoxification is a significant step in case of alcohol, 2. Detoxification:, alcohol, an affected individual to stop taking, abuse. In fact, detoxification enables, different, and safely as possible. The detoxification from, o r other drug as quickly, depressants, narcotics, diuretics, etc., produces, categories of drugs such as stimulants,, reducing the dose of, involve, Detoxification, different side effects., , may, , gradually, , Detoxification is extremely significant for, any drug., , because withdrawal, , can cause, , someone, , dependent, , on, , alcohol, , delirium., , be, , can, Behavioural therapy is a form of psychotherapy. It, therapy:, Bebavioural, 3., an alcohol, or psychiatrist or you may receive counselling from, done by a psychologist, The therapist can help in copying with your drug or alcohol, and drug counselor., some Btrategies to avoid alcohol and drugs. Behavioural, craving. He can suggest, to manage their thought pattern essentially controlling, therapy helps the individuals, that may lead to alcohol and substance abuse., negative thought patterns, It is also a significant form of therapy. It, therapy:, enhancement, Motivational, , 4., , usually employed in sudstance aDuse treatment. In this process, a therapist hel, natient to tap into their personal motivations to resist drug use., , 182, , SARASWATI HEALTH, , AND, , PHYSICAL, , EDuCATION-XI

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prescribed to help curtail the craving for alcohol and, drugs. However, research has shown that people generally get better when medication, , 5. Medication: Medications, , are, , is combined with counselling., 6. Inform to your friends about your decision to stop using drugs or alcohol:, Naturally your close friends will appreciate your decision for not to take alcohol or, drugs. In this respect, your friends should be cooperative. Indeed, this step will be, most effective., 7. Lean on close friends and family: In recovery process, having the support of close, , as well as true friends and family members is an invaluable asset., 8., , Build a, , sober social network: In recovery, , phase,, , it is, , significant, , to have sober, , friends who will support your recovery. A sober social network will be definitely, helpful in getting rid of alcohol and substance abuse., ., , 20., , ., , Remain, , away from your friends who still indulge in substance abuse: Don't, mix up with friends who are still using drugs and alcohol. Leave those friends who, tempt you to slip back into old destructive habits of drugs and alcohol., involve yourself in, , distracting activity: Go to a movie, see friends, involve, yourself in exercise or healthy habits, if you really want to, get out of the trap of drugs, and alcohol., Talk to your friends or family member when, cravimg occurs: You should talk, tO your, friends or family members about craving whenever it occurs., Talking about, Craving often helps to discharge and relieve the feeling., a