C

PHYSICAL EDUCATION
h ontents
apter Class 12th

TERM – I (35 MARKS)

1. Unit I Planning in Sports 03-10

2. Unit II Sports & Nutrition 11-19

3. Unit V Children & Women in Sports 20-26

4. Unit VI Test & Measurement in Sports 27-31

5. Unit VIII Biomechanics & Sports 32-33

6. Exercises 34-44
 CBSE 1
CENTRAL BOARD OF SECONDARY EDUCATION
CBSE Class 12 Physical Education Term - I Syllabus 2021-22

Unit I Planning in Sports

 Meaning & Objectives Of Planning
 Various Committees & its Responsibilities (pre; during & post)
 Tournament – Knock-Out, League Or Round Robin & Combination
 Procedure To Draw Fixtures – Knock-Out (Bye & Seeding) & League (Staircase & Cyclic)
Unit II Sports & Nutrition
 Balanced Diet & Nutrition: Macro & Micro Nutrients
 Nutritive & Non-Nutritive Components Of Diet
 Eating For Weight Control – A Healthy Weight, The Pitfalls of Dieting, Food Intolerance &
Food Myths
Unit V Children & Women in Sports
 Motor development & factors affecting it
 Exercise Guidelines at different stages of growth & Development
 Common Postural Deformities - Knock Knee; Flat Foot; Round Shoulders; Lordosis, Kyphosis,
Bow Legs and Scoliosis and their corrective measures
 Sports participation of women in India

Unit VI Test & Measurement in Sports

 Motor Fitness Test – 50 M Standing Start, 600 M Run/Walk, Sit & Reach, Partial Curl Up,
Push Ups (Boys), Modified Push Ups (Girls), Standing Broad Jump, Agility – 4x10 M Shuttle
Run
 Measurement of Cardio Vascular Fitness – Harvard Step Test/Rockport Test –
Computation of Fitness Index: Duration of the Exercise in Seconds x 100
5.5 x Pulse count of 1-1.5 Min after Exercise
 Rikli & Jones - Senior Citizen Fitness Test
1. Chair Stand Test for lower body strength
2. Arm Curl Test for upper body strength
3. Chair Sit & Reach Test for lower body flexibility
4. Back Scratch Test for upper body flexibility
5. Eight Foot Up & Go Test for agility
6. Six Minute Walk Test for Aerobic Endurance
Unit VIII Biomechanics & Sports
 Meaning and Importance of Biomechanics in Sports
 Types of movements (Flexion, Extension, Abduction & Adduction)
 Newton’s Law of Motion & its application in sports

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PHYSICAL EDUCATION PRACTICAL

CLASS-XII (Term - I) (2021-22)

Max. Marks 15

01. Project File (About one Sport/game of choice) 5 Marks

02. Demonstration of Fitness Activity 5 Marks

03. Viva Voce (From Project File; Fitness) 5 Marks

* Basketball, Football, Kabaddi, Kho-Kho, Volleyball, Handball, Hockey, Cricket, Bocce &

Unified Basketball [CWSN (Children with Special Needs - Divyang)]

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UNIT-I: PLANNING IN SPORTS

Meaning and Objectives of Planning:

Planning is the process of thinking about and organizing the activities required to achieve a desired
goal. Planning comprises the process of setting goals, developing strategies and outlining tasks and
schedules to accomplish the goals.
According to Mitchell, “Planning is usually interpreted as a process to develop a strategy to achieve
desired objectives, to solve problems and to facilitate action”.
According to Allen, “A plan is a trap laid to capture the future”.
Objectives of Planning
1. To reduce unnecessary pressure of immediacy 5.To increase the creativity
2. To keep good control over all the activities 6. Arranging Resource
3. To reduce the chances of mistakes 7.To make proper coordination
4. To enhance the sports performance 8.To increase the efficiency

Various Committees and its Responsibilities (Pre; during & post)

Pre competition
1. Organizing committee 6. Entertainment committee
2. Publicity committee 7. Reception committee
3. Accommodation committee 8. Transport committee
4. Refreshment committee 9. Medical committee
5. Official committee 10.Committee for Entries and Programme

During competition
1. Technical committee 3. Prize committee
2. Official committee 4.Ceremony committee

Post competition
1. Keeping of Record
2. Finance and Record
3. A brief report regarding entire championship

Tournament – Knock-Out, League or Round Robin and Combination

Tournaments are a series of sports events in which a team finally wins and rest of the teams lose the
matches.

Importance of Tournament
1. Promote entertainment
2. Development of sports skills
3. Promotes integration at national and international levels
4. Helpful in selection of deserving players
5. Development of social qualities
6. Promotion of sports

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Types of tournaments
There are four types of tournaments which are mentioned below.
1. Knock-Out Tournament.
2. Combination Tournament.
3. League or Round Robin League Tournament.
4. Challenge tournament.

1. Knock out Tournament

In a knock out tournament any team which looses out of an opponent is automatically eliminated from
the tournament. Hence, the defeated team does not get a second chance to compete in the tournament.
Only the winning teams continue to compete and get opportunities for further competition.
Advantages of knock-out tournament:
1. The knock-out tournament is less expensive because the team, which gets defeated, is
eliminated from the competition.
2. The knock-out tournament is helpful in enhancing the standard of sports, because each team
tries to present the best performance to avoid the defeat.
3. Owing to less number of matches, it requires less time to complete the tournament.
4. Minimum numbers of officials are required in organizing such type of tournaments.

Disadvantages of knock-out tournament:

1. There may be many chances of elimination of good teams in first or second round. So, good
teams may not reach into the final rounds.
2. There are maximum chances of weak teams to enter into the final rounds.
3. Spectators may not have enough interest in the final match.

2. League or Round Robin Tournament:

League tournament is also called ‘round robin’ tournament. Mr. Burger was the first person, who
imagined about the league tournament and owing to that, it is also called ‘Burger System’. According
to this tournament, every team plays with every other team once, if it is a single league tournament. If
it is a double league tournament, each team plays with every other team twice.
Types of league tournament:
1. Single League tournament 2. Double League tournament

Advantages of league tournament:

1. Only strong or deserving teams get victory in the tournament.

2. Every team gets full opportunity to show its efficiency or performance.
3. Sports and games can be made more popular through league tournament owing to maximum
number of matches.
4. In such type of tournament the sports official do not face any difficulty while selecting the
appropriate player of team. They have enough time to watch the efficiency of a player.
5. Appropriate opportunities are available to the players to improve their performance.
6. The spectators also get good opportunity to watch many games.
7.

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Disadvantages of league tournament:
1. It requires more time.
2. It costs more.
3. The teams coming from far and wide generally face more problems because such tournaments
waste their time and money.
4. It requires more arrangements for sports official and teams.
5. Most of the teams become psychologically down due to their defeat again and again. In such
situation, these teams become unable to show good performance. That is why; the spectators do
not get proper recreation.
3. Combination Tournament:
1. Knock-out cum Knock-out:
2. League cum League:
3. Knock-out cum League:
4. League cum Knock-out Tournament:

Procedure to draw Fixture – Knock-out (Bye and Seeding) and League (staircase and Cyclic)

Knock out Tournament

Fixtures
The schedule fixed for the matches to be played, their times, place, court or ground number and date
etc. are called fixture. A fixture is a detailed programme made by the organizers before few days of the
competition.
Essential points for knock-out tournament: To prepare the fixtures for knock out tournament is
really very significant part. The following points must be taken into consideration while preparing
fixtures.
1. Number of participating teams in the competitions.
2. Number of teams to be put in each half or quarter.
3. Number of byes to be given in each quarter of each half.
4. Total number of rounds.
5. Total number of matches.
Method of preparing fixture in knock-out tournament :
In knock-out tournament the total number of matches can be calculated by subtracting one from the
total number of teams. For example if 8 teams are participating in the tournament then the number of
total matches will be, 8-1=7. It means there will be only 7 matches in the tournament. These teams, i.e.
8 teams should be divided into two halves. It is possible only, if the total number of teams is the power
of 2, such as 2,4,8,16,32 etc. It is very easy to draw the fixture in such case. The total number of teams
is divided into equal halves and then matches are decided by draw of lots. If the total number of teams
is not the power of 2 such as 3,5,6,7,9,10 etc. then byes are given. The teams, which are given byes, do
not play in the first round. Byes are given in the first round by which the number of teams playing in
the later rounds is reduced to a power of 2. In fact, a bye refers to a dummy team that does not play in
the first round but participates in the second round. The number of byes in a fixture is the actual
difference between the number of teams participating in the tournament and the next highest number
which is the power of 2.
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To calculate the number of teams in each half:
If the number of teams is in the power of 2, it Becomes easy to divide the teams in two halves.
But if the number of teams is not the power of two the following procedure is applied.
Toal number of teams  1
Upper half =
2
It means (N+l)/2, where ‘N’ is the total number of teams.
Toal number of teams  1
Lower half =
2
Bye: The advantage given to a team usually by drawing a lot, exempting the team from playing a
match in the 1st round is called bye.
Method of fixing byes:
The byes are fixed in upper and lower halves in the following order:
1. The first bye is given to the last teams of lower half.
2. The second bye is given to the first team of upper half.
3. The third bye is given to the first team of lower half
4. The forth bye is given to the last team of upper half.
5. The next bye or byes will be given in the same order as described above.
IR IIR IIIR IVR
1 BYE IInd
2 1
2
3
Upper half
4 6
4
5 6
6 BYE IVth 6 Winner
7 BYE IIIrd
8 7
8 7
9
Lower half
10 BYE Vth
10
11 BYE 1st

Number of matches in knock- out tournament:

The number of matches in the knock- out tournament is (N-l), where 'N' denotes for number of
teams participating in a tournament. For example, if 11 teams are participating in knock- out
tournament, the number of matches will be N-l - 11-1= 10 matches
Number of rounds in knock out tournament:
If the number of participating teams is the power of 2, (in case of 16 teams), the number of
rounds will be 2x2x2x2= 4 rounds. If the number of participating teams is not the power of 2,
the number of rounds will be based on the next highest power of 2. Suppose, there are 10 teams,
the next highest power of 2 is 16. The number of round will be 2x2x2x2=4 rounds. If the
number of teams is 19, the number of rounds will be 2x2x2x2x2= 5 rounds, because the next
highest power of 2 is 32.

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Number of teams in each quarter:
If the number of teams is less, the teams are divided into upper and lower halves only. On the
other hand, if number of teams is more, teams are divided into upper and lower halves and these
halves are further divided into two parts. It means that the upper half has two quarters, i.e. 1st
quarter and IInd quarter and the lower half has IIIrd quarter and IVth quarter. For determining the
number of teams in each quarter, the total number of teams is divided by 4. If the remainder
remains zero, there will be 4 quarters with equal number of teams. If remainder remains the
following method will be applied.

I Quarter II Quarter III Quarter IV Quarter

Q Q Q Q
Q+1 Q Q Q
Q+1 Q Q+1 Q
Q+1 Q+1 Q+1 1
Q Q Q Q

IR IIR IIIR IVR VR

1 U.H. BYES 2 1
2 U.H. BYES 6
Q.1 3 1
4
4 4
5 U.H. BYES 4
Upper half 1
6 U.H. BYES 3 6
7
7 6
Q.2 8
9 U.H. BYES 5 9
10 U.H. BYES 1 1 Winner
11 L.H. BYES 2
11
12 L.H. BYES 6
Q.3 13 11
14
14 14
15 L.H. BYES 4
Lower half 11
16 L.H. BYES 3
16
Q. 4 17 L.H. BYES 7
16
18 L.H. BYES 5
19
19 L.H. BYES 1

Consolation Tournament
In knock-out tournament, the team once defeated is eliminated or it can be said that such team does not
get second opportunity to play after losing a match. In knock-out tournament, a good team can be
eliminated if by chance it plays with another good team in the first round. It may be a setback to that
team. Therefore, consolation tournament is organized.
In consolation tournament one additional chance is given to the defeated teams. In this tournament, the
winner is declared
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First type: In this type of consolation tournament, each team gets two opportunities to play the matches.
The teams which are defeated in the first match get the opportunity to play in this type of tournament.
Regular
IR IIR IIR IVR
1 BYE IInd
2 1
3 3 2
Upper half 4 6
4
5 5 6
6 BYE IVth 6 Regular Winner
7 BYE IIIrd
7
9 8 8
Lower half 9 7
10BYE Vth
11 10
11 BYE 1st
Consolation rounds
IR IR
3
Upper half 3
5 Consolation Winner
9
Lower half 9
11
Second type: In this type of consolation tournament, the teams defeated in all the rounds, are given an
additional opportunity to take part in competition.
Regular rounds
IR IIR IIIR
1
1 2
2 2
Upper half
3 3
4
4
2 Regular Winner
5
6 5
6
Lower half 5
7
7 8
8

Losers of the round

IR IIR IIIR
1
4
3
5
6
8
7

Consolation round
1
1–4 1
3
1–51 Consolation Winner
6
6–8 6
7

Seeding:
The sorting of the teams and fitting them in the fixtures so that the stronger teams do not meet each
other in earlier rounds is called seeding.
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Simple Seeding method: there is always a possibility in knock-out tournament that strong teams may
be paired with weak teams or all strong teams might have been grouped in upper or lower half. In this
way, some strong teams have the possibilities to be eliminated in the preliminary round. To avoid such
a situation seeding method is used. In this method, the strong teams are selected to keep them at
appropriate place in a fixture. For the selection of strong teams, the organizer must be well-aware
regarding the previous performance of teams. If two teams are to be seeded, then winner of the
previous tournament will be placed at the bottom of lower half and the loser on the top of upper half. If
four teams are to be seeded, the first two teams will be kept at the places maintained above. The third
seeded team will be kept on the top of lower half and the fourth seeded team will be kept at the lowest
place in the upper half. All the teams except seeded teams are kept in the fixtures by lots.
IR IIR IIIR IVR
1 Seeded BYE 2
2 1
2
3
Upper half 4 6
4
5 6
6 Seeded BYE 4
6 Winner
7 Seeded BYE 3
8 7
8
9 7
Lower half 10 BYE 5
10
11 Seeded BYE 1
Special seeding: In special seeding, the seeded players participate directly in quarter final or semi
final. They need not wait for longer duration.
IR IIR IIIR IVR

1 Seeded 2
2 1
Q.1 2
3
4
4
Upper 5
1
half 6
6
7
Q.2 6
8
8 10
9
10 Seeded 4 1 Winner
11 Seeded 3
12 11
Q.3 12
13 12
14
14 11
Lower 15
half 16
17 16
Q.4 18 BYES 1 19
19 Seeded 1

Procedure of fixture in league tournament: The following methods are used for fixtures in league
tournaments:
1. Cyclic Method
2. Staircase Method
3. Tubular or Graphical Method
Cyclic Method: in cycle method, if the number of teams is even, the team number 1 is fixed on the top
of right hand side and then other team numbers in ascending order consecutively downward and then
upward on the left side. If the number of teams is in odd. the bye is fixed on the top of the right side.
The rest of the procedure remains the same.

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Teams are rotated in clockwise direction. If number of teams is even, the number of rounds will be
(N-l). On the other hand, if the number of teams is odd, the number of rounds will remain the same.
Fixture of 6 teams : Fixture of 5 teams :
Total number of team : 6 Total number of team : 5
N(N  1) 6(6  1) N(N  1) 5(5  1)
Number of matches  =15 Number of matches:  =10
2 2 2 2
Number of rounds : N - 1 = 6 – I = 5 Rounds Number of rounds : N = 5 = 5 Rounds
IR IIR IIIR IVR VR IR IIR IIIR IVR VR
6 1 5 1 4 1 3 1 2 1 5 Bye 4 Bye 3 Bye 2 Bye 1 Bye
5 2 4 6 3 5 2 4 6 3 4 1 3 5 2 4 1 3 5 2
4 3 3 2 2 6 6 5 5 4 3 2 2 1 1 5 5 4 4 3

Staircase Method: In staircase method fixtures are made just like a ladder or a staircase. This method
is the easiest method because no bye is given to any team and there is no problem of odd and even
number to teams.
1–2
1–3 2–3
1–4 2–4 3–4
1–5 2–5 3–5 4–5
1–6 2–6 3–6 4–6 5–6
1–7 2–7 3–7 4–7 5–7 6–7
1–8 2–8 3–8 4–8 5–8 6–8 7–8
1–9 2–9 3–9 4–9 5–9 6–9 7–9 8–9
Methods of deciding the winner in League Tournament:
If a team gets maximum points in a tournament- it is declared the winner of the tournament. The
following way is used to give the points:
Winner of the match = 2 Points
Loser of the match = 0 point
Draw or equal match = 1 point
The following table is used to calculate the final points scored by each team.

S.No. Name of the Matches Matches won Matches Matches Points

team played lost Drawn
1
2
3
If the points are equal in case of two reams, their match is held again. But if it remains draw, the team
that win the maximum number of matches is declared the winner. If the tie still remains, the team that
scores maximum number of goals is declared as the winner. If the tie still remains, a match is held
again between these two teams. If there is a draw again, the winner is declared by a toss.
Other methods that can be applied to declare the winner are:
a. British Method: In this method, the total points are divided by the total possible points.
Total points obtained
Percentage of Points = 𝑇𝑜𝑡𝑎𝑙𝑝𝑜𝑠𝑠𝑖𝑏𝑙𝑒𝑝𝑜𝑖𝑛𝑡𝑠 X 100
b. American Method: In this method, we divide the number of matches won by the total number
of matches played.
Total matches won
Percentage of Points = X 100
Totalmatches played

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UNIT-II: SPORTS AND NUTRITION
Balanced diet
“A diet which consists of all the essential food constituents’ viz. proteins, carbohydrates, fats, vitamins,
minerals and water in correct proportion is called balanced diet.”

Functions of balanced diet:

1. It provides energy for the various activities of the body.
2. It helps the body to grow and replace worn out tissues.
3. It has the chemicals, which help to control the body functions and protect the body from
diseases.

‘Nutrition’ is defined as the science of food and its relationship to health. In other words, it can be said
that Nutrition is the science of foods which deals with the dynamic process in which the food
consumed is digested, nutrients are absorbed, distributed to the tissues for utilization and wastes are
disposed off the body.

Macro Nutrients Micro Nutrients Nutritive Components Non-Nutritive Components

of Diet of Diet
1. Carbohydrates 1. Minerals 1. Carbohydrates 1. Fiber or Roughage
2. Proteins 2. Vitamins 2. Proteins 2. Water
3. Fats 3. Fats 3. Color Compounds
4. Water 4. Minerals 4. Flavor Compounds
5. Vitamins 5. Plant Compounds
Macro Nutrients: Macro nutrients constitute the majority of individuals’ diet. They are taken in large
amount. They supply energy and are needed for growth, maintenance and to perform activities.
Micro Nutrients: They are required in very small amounts. These are extremely significant for normal
functioning of the body. The main function of these nutrients is to enable various chemical reactions to
occur in the body.
Nutritive Components of Diet: Nutritive components of diet are those components which contribute
or provide energy or calories.

Non-Nutritive Components of Diet: They do not contribute or provide energy or calories. Roughage
or fiber, water, colors, flavors and pesticide residues etc. are among tens of thousands of non-nutritive
components of diet or food. As a matter of fact, there are a lot of non-nutritive components of diet
which can be identified easily. However, there are also so many non-nutritive components of diet
which are just beginning to be found. There may be thousands of phyto-chemicals which can both help
us or harm us. Some of them are considered to check the cancer initiators or promoters in the body.

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Components of Diet

Nutritive Components Non-Nutritive Components

Water Fiber Colour Flavour Plant Other

compoun compound compound Chemical

Macro Nutrients Micro Nutrients

Carbohydrates Fats Proteins Vitamins Minerals

Simple Complex Simple Conjugated Derived Macro Micro

Protein
1. Calcium 1. Iodine
2. Potassium 2. Iron
Saturated Unsaturated 3. Sodium 3. Chromium
(Animal Fat) (Vegetable Fat) 4. Magnesium 4. Copper
5. Phosphorous 5. Chlorine
6. Zinc
Monosaturated Poly unsaturated Hydrogenated 7. Sulphur

Water Soluble Vitamins Fat Soluble Vitamins

Vitamin B complex Vitamin Vitamin Vitamin Vitamin Vitamin

(B1 B2 B3 B5 B6 B12) C A D E K

Vitamins Benefits of Vitamins Discovered by

Vitamin – A Needed for healthy eyes, skin, nervous, Elmer V. McCollum &
respiratory, digestive systems Marguierite Davis
Vitamin – B Needed for better metabolism process Elmer V. McCollum
Vitamin – C Needed for teeth, bones and heeling purpose James Lind
Vitamin – D Needed for bones Edward Mellanby
Vitamin – E Needed for restoration of cell membrane and Herbert Evans and Katherine
body structure Bishop
Vitamin – K Needed for blood clotting
Nutrient Function Sources
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Carbohydrates Carbohydrates provide energy needed by Fruits, cereal grains, milk, sugar,
the body and the nervous system, brain rice, vegetables, pasta, breads
and red blood cells; spare proteins for
their important functions (if enough
carbohydrates are not available, proteins
are used for energy-giving); enable
proper utilisation of fat by providing
substrates for fat metabolism.
Roughage Dietary fibre or roughage provides Whole grain cereals (whole wheat
feeling of fullness i.e., one does not feel atta), whole pulses, GLVs, peas,
hungry soon after having a meal: beans and other vegetables, fruits
provides bulk to the diet, helps in smooth like guava, orange, pineapple
elimination of stool or faeces;
prevents diseases like cancer, diabetes
and heart disease, has cholesterol
lowering effect; Provides energy
(4Kcal/gm)
Proteins Proteins build and repair body cells; Milk and milk products,
form part of various enzymes, hormones, vegetables, grains, fish, eggs,
and antibodies; Provide energy (4 Kcal/ poultry, meat, legumes
gm)
Fats Fats provide energy (9kcal/g); carry fat- Meat, poultry, fish, milk and milk
soluble vitamins; are part of cell products, nuts and seeds, vegetable
membranes, membranes around nerves, oils, desi ghee, Vanaspati ghee,
hormones, bile (for fat digestion) butter, margarine, cheese

WATER-SOLUBLE VITAMINS
Nutrient Function Sources
Thiamine Works as coenzyme (Thiamine Whole-grain cereals, pulses,
(vitamin B1) pyrophosphate-TPP) needed for energy peanuts and seeds,
Discovered by : metabolism; important for nerve function; mushrooms, green peas,
Casimir Funk needed for DNA and RNA synthesis beans, egg yolk and meat
Riboflavin Act as two coenzymes- Flavin Milk and milk products;
(vitamin B2) mononucleotide (FMN) and Flavin animal products like eggs,
Discovered by : adenine dinucleotide (FAD) needed for liver, kidney; green leafy
D.T. Smith & energy metabolism; important for vegetables e.g., broccoli;
E.G. Hendrik normal vision and skin health whole-grain cereals; legumes
Niacin (vitamin Part of an coenzymes- Nicotinamide Whole-grain cereals, pulses,
B3) adenine dinucleotide (NAD) and meat, poultry, fish, vegetables
Discovered by : nicotinamide adenine dinucleotide (especially mushrooms,
Conrad Elvehjem phosphate (NADP) needed for energy asparagus, and green leafy
metabolism; important for nervous vegetables), peanuts and
system, digestive system, and skin peanut butter. Eggs and milk
and milk products lack niacin
but are rich sources of EAA-
tryptophan which can be
converted to niacin in the
body when required. 60 mg
of tryptophan can be
converted to provide 1 mg
niacin.
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Vitamin B6 Part of coenzyme pyridoxal phosphate Meat, Poultry, fish, Nuts,
(Pyridoxal, needed for protein and amino acid sunflower seeds, pulses,
pyridoxine and metabolism and also involved in activity whole grains, spinach,
pyridoxamine) of many enzymes required for bananas, potatoes.
Discovered by : carbohydrate, fat and protein metabolism.
Paul Gyorgy It also helps in making white blood cells
and haem in haemoglobin.
Biotin Functions as coenzyme in metabolic Widespread in foods like
reactions. organ meats, such as liver or
kidney; egg yolk; nuts, such
as almonds, peanuts, and
walnuts; soybeans and other
legumes; whole grains;
bananas; cauliflower,
mushrooms; also produced in
intestinal tract by bacteria
Pantothenic acid Part of co-enzyme A (CoA) needed for Widespread in foods: milk,
energy metabolism meat, peanuts, eggs
Folic acid /Folate Part of an enzyme needed for making Green leafy vegetables
Discovered by : DNA and new cells, especially red blood particularly spinach, pulses,
Lucy Wills cells, formation of neurotransmitters, oranges and orange juice,
needed for maintenance of normal blood and liver. Other vegetables
pressure and reducing risk of cancer like cabbage, cauliflower,
broccoli are also good
sources
Cobalamin Part of two coenzymes methyl cobalamin Meat, poultry, fish, seafood,
(vitamin B12) and 5- deoxy adenylyl cobalamin, needed eggs, milk and milk
for making new products; not found in plant
cells; important to nerve function foods
Ascorbic acid Antioxidant, role in collagen Found in fruits and
(vitamin C) formation hence in wound healing, part vegetables, especially citrus
of an enzyme needed for protein fruits, fresh vegetables in the
metabolism; important for immune cabbage family, sprouts,
system, helps in iron absorption amla and guava

LIST OF ESSENTIAL AND NON-ESSENTIAL AMINO ACIDS

Essential Nonessential
Histidine Alanine
Isoleucine Arginine
Leucine Asparagine
Lysine Aspartate
Methionine Cysteine
Phenylalanine Glutamate
Threonine Glutamine
Tryptophan Glycine
Valine Proline
Serine
Tyrosine
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FAT-SOLUBLE VITAMINS
Nutrient Function
Vitamin A (Retinol and its Needed for vision in dim light,
precursor*, beta-carotene) healthy skin and mucous
*A precursor is converted by membranes, growth of skeletal
the body to the vitamin. and soft tissues, immune
system health
Vitamin D Needed for proper absorption
of calcium and phosphorus;
deposition of calcium and
phosphorus in bones
Vitamin E Antioxidant; protects cell walls
Vitamin K Needed for proper blood
clotting
MACRO-MINERAL
Mineral Function
Sodium Needed for proper fluid
balance, regulating alkalinity
and acidity of body fluids,
nerve transmission, and
muscle contraction
Chloride Needed for proper fluid
balance, stomach acid
Potassium Needed for proper fluid
balance, nerve transmission,
and muscle contraction
Calcium Important for healthy bones
and teeth; helps muscles
relax and contract; important
in nerve functioning, blood
clotting, blood pressure
regulation, immune system
health
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Sources
Vitamin A from animal
sources (retinol): milk,
cheese, cream, butter, egg
yolk, liver
Beta-carotene (from plant
sources):, dark green leafy
vegetables; red and yellow
fruits and vegetables
(carrots, pumpkin,
mangoes, papaya)
Egg yolks, liver, fatty fish,
fortified foods. When
exposed to sunlight, the
skin can make vitamin D.
Polyunsaturated plant oils
(soybean, corn,
cottonseed, safflower);
green leafy vegetables;
wheat germ; wholegrain
products; liver; egg yolks;
nuts and seeds
green leafy vegetables and
cabbage; milk; also
produced in intestinal tract
by bacteria
Sources
Table salt, soy sauce; large
amounts in processed foods;
small amounts in milk,
breads, green leafy
vegetables, and unprocessed
meats
Table salt, soya sauce; large
amounts in processed foods;
small amounts in milk,
meats, breads, and vegetables
Meats, milk, fresh fruits and
vegetables, whole grains,
pulses
Milk and milk products; fish
with bones (e.g., sardines);
fortified soya milk; greens
(broccoli, mustard leaves);
pulses
16 Physical Education
Phosphorus Important for healthy bones Meat, fish, poultry, eggs,
and teeth; found in every milk, processed foods
cell; part of the system that
maintains acid-base balance
Magnesium Found in bones; needed for Nuts and seeds; pulses; leafy,
making protein, muscle green vegetables; seafood;
contraction, nerve chocolate
transmission, immune system
health
Sulphur Found in protein molecules
Occurs in foods as part of
protein in meats, poultry,
fish, eggs, milk, pulses, nuts
TRACE MINERALS (MICRO-MINERALS)

Mineral Function Sources

Iron Iron is a mineral found in every cell of the Organ meats; red meats; fish;
body. Iron is considered an essential mineral poultry; egg yolks; whole
because it is found in red blood cells as part of pulses and whole grain
haemoglobin that carries oxygen to every cell cereals; dried fruits; dark
in the body; part of myoglobin needed for green leafy vegetables
muscle contraction, needed for energy (mustard greens, bathua);
metabolism, hence crucial in helping perform iron-enriched breads and
physical work cereals; and fortified cereals
Zinc Part of many enzymes needed for synthesizing Meats, fish, poultry, whole
protein and genetic material; has a function in grains, vegetables
taste perception, wound healing, normal foetal
development, production of sperm, normal
growth and sexual maturation, important for
immune system
Iodine Found in thyroid hormone, which helps Seafood, foods grown in
regulate growth, development, and metabolism iodine-rich soil, iodized salt,
bread, dairy products
Selenium Antioxidant Meats, seafood, grains
Copper Part of many enzymes; needed for iron Pulses, nuts and seeds, whole
metabolism grains, organ meats, drinking
water
Manganese Part of many enzymes Widespread in foods,
especially plant foods
Fluoride Involved in formation of bones and teeth; Drinking water (either
helps prevent tooth decay fluoridated or naturally
containing fluoride), fish,
and most teas
Chromium Works closely with insulin to regulate blood Organ meats especially liver,
sugar (glucose) levels whole grains, nuts, cheese
Molybdenum Part of some enzymes Pulses, breads and grains;
green leafy vegetables, milk;
liver
Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium,
and cobalt.

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WATER-SOLUBLE VITAMIN DEFICIENCIES
Deficient Vitamins Diseases
Thiamine (Vitamin B1) Beriberi
Riboflavin (Vitamin B2) Swollen lumps and retard immunity
Niacin (Vitamin B3) Pellagra
Pantothenic acid (Vitamin B5) Fatigue, apathy, and irritability.
Vitamin B6 kidney diseases such as Celiac & Crohn disease, etc.
Biotin (Vitamin B7) Affects the growth of hair and deteriorates skin health.
Folate (Vitamin B9) Weakens leucocytes
Vitamin B12 Anaemia
Ascorbic acid (Vitamin C) Scurvy

FAT-SOLUBLE VITAMIN DEFICIENCIES

Deficient Vitamin Diseases

Retinol (Vitamin A) Night blindness

Calciferol (Vitamin D) Rickets

Phylloquinone (Vitamin K) Decreased coagulation of blood

Tocopherol (Vitamin E) Muscle and nerve weakness.

MINERAL DEFICIENCY DISEASES LIST

Deficient Minerals Diseases

Calcium Brittle bones, excessive bleeding
Iron Anaemia
Magnesium Weakness, nausea, vomiting, etc.
Potassium Excessive fluid loss
Zinc Loss of taste, smell, and appetite
Iodine Goiter, enlarged thyroid gland
Sodium Hyponatremia & heart diseases.
Phosphorus Bed teeth and bone.
Copper Low appetite, retarded growth
Teeth grinding, muscle contractions, vision and
Manganese
hearing problems

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18 Physical Education
NON-NUTRITIVE COMPONENTS OF DIET:
1. Fiber or Roughage: It is undigested part of the food. It cannot be digested by the human
intestinal tract. It consists of water and improves intestinal functions by adding bulk to food. It
helps the individual to satisfy the appetite. It helps to correct the disorders of large intestine.
Roughage or fiber can be divided into two categories
a. Soluble: It can dissolve in water. It reduces blood- sugar fluctuation and lower
cholesterols.
b. Insoluble: It cannot be dissolved in water. It is a good stool softener.
Usually 30 grams of fibers are recommended for adults per day. Both type of roughage or fibers
are equally significant for human beings. Fiber is helpful in decreasing the risk of heart disease
and preventing certain types of cancer.
Source: Wheat, fresh food, root, vegetable, oats, connective tissues of meat & fish are very
good sources of roughage.
2. Water: Water is also an essential component of diet. Even blood comprises 90% of water. With
the help of water through blood, the nutrients are carried to various cells of the body. It is also
significant in the excretion of waste products. It also regulates the body temperature. Our body
loses approximately 2% of our body weight as water per day. We recoup this loss of water by
drinking water and by intake of food substances. It also functions as a lubricant, keeps the skin
moist and protects the body from shock. Generally about 20% of water intake comes from food
and remaining intake comes from drinking water. It is excreted from the body in various forms
such as urine, faeces, sweating and water vapors in the exhaled breath
3. Color Compounds: The food or diet is prepared more appetizing and attractive to see by the
wide reflection of colors made possible through pigments. Natural pigments are found in fruits
and vegetables. The colors from animal products and grains are less bright. There are various
colors of fruits and vegetables such as red, orange, yellow, blue and cream.
4. Flavor Compounds: The flavors are derived from both nutritive and non-nutritive components
of food. Sometimes it becomes very difficult to know the source of a specific flavor. An acidic
food provides sour taste while alkaline one provides a bitter.
5. Plant Compounds: In addition to color compounds and flavor compounds, there are some
plants which contain other non-nutritive substances. When these substances are ingested they
may have beneficial or harmful effects. There are many compounds that inhibit cancer. There
are also numbers of harmful substances in plants which have harmful effects if ingested in
excess. Caffeine is such example. If it is taken in excess quantity it may increase heart rate,
secretion of stomach acid and urination.

Eating for Weight Control – A Healthy Weight, the Pitfalls of Dieting, Food Intolerance and
Food Myths
Meaning of Healthy Weight: Usually a healthy weight is that weight at which an individual leads a
healthy life without any risk of diseases.
Methods to Control Healthy Body Weight:
1. Lay Stress on Health not on Weight 8. Cut your Calories
2. Active Lifestyle 9. Yogic Exercises
3. Avoid Fatty Foods 10. Avoid Junk and Fast Food
4. Avoid Overeating 11. Don’t eat Frequently
5. Don’t Skip Meals 12. Avoid Alcohol, Smoking and Drugs
6. Balancing the Intake of Calories and Expenditure of Calories
7. Regular Exercise or Physical Activity 13.Set the Appropriate Goal
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The Pitfalls of Dieting
Nowadays everybody wants to look slim and trim. The individuals who are obese want to reduce
weight. They use various methods of weight-loss. Most of them adhere to dieting to lose weight. In the
beginning dieting produces good results or success. But after initial success it adds more weight later
on. Even research studies indicate that 90% of dieters gain all of their weight back and sometime more
than that. The best method of burning calories is to eat less and exercise more.
1. Extreme Reduction of Calories
2. Restrictions on Some Nutrients
3. Skipping Meals
4. Intake of Calories through Drinking
5. Underestimating the Calories
6. Intake of Labeled Food
7. Not Performing Exercise
Food Intolerance
The individual element of certain foods that cannot be properly processed and absorbed by our
digestive system is called Food Intolerance. Some persons can tolerate a reasonable amount of the food
but if they eat too much or too often they get symptoms of food intolerance because their body cannot
tolerate unlimited amounts.
Causes of Food Intolerance
Food intolerances are caused by part or complete absence of activity of the enzymes responsible for
breaking down or absorbing the food elements. These deficiencies are usually innate. Sometimes food
intolerance can be diet related or can be due to illness.
Symptoms
Food intolerance can cause nausea, stomach pain, diarrhea, vomiting, gas, cramps, headache or
nervousness etc.
Management of Food Intolerance
Individuals can try major changes in diet to exclude food causing clear cut reaction. Sometimes it can
be managed adequately in such a way without the need for professional assistance. If you are not able
to know the food which cause problems you should seek expert medical help. Guidance can also be
provided by your general practitioner to assist in diagnoses and management. For managing food
intolerance fructose, lactose and histamine intolerance therapy can be applied.
Food Myths
1. Potatoes make you fat
2. Fat-free Products Help in Losing Weight
3. Eggs increase cholesterol levels
4. Drinking while eating makes you fat
5. Don’t take milk immediately after eating fish
6. Starve yourself if you want to lose weight
7. Exercise makes you to eat more
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UNIT- V : CHILDREN AND WOMEN IN SPORTS
Motor Development in Children
Motor development refers to the development of a child’s bone, muscles and ability to move
around and manipulate his/her environment. In simple words, motor development means the
development of movement and various motor abilities from birth till death. In other words, motor
development is the progressive change in movement throughout the lifecycle. It can be divided
into two types:
1. Gross Motor Development: It involves the development of large muscles in the child’s body
such as sitting, walking, running, climbing etc.
2. Fine Motor Development: It involves the small muscles of the body especially in the small
movement of the fingers and hands. For example, holding the javelin, discus, pole, catching a
cricket ball, smashing volleyball and gymnastic exercises with or without apparatus etc.

Stages of Motor Development during Childhood

Motor development in children can be studied effectively under the following three stages of
childhood:
1. Early Childhood (3 to 6 years)
2. Middle Childhood (7 to 10 years)
3. Late Childhood (11 to 12 years)

Factors Affecting Motor Development

1. Biological or Genetic Factors 5. Environment Factors
2. Nutrition or balanced diet 6. Physical Activities
3. Opportunities 7. Sensory Impairment.
4. Postural Deformities 8. Obesity

Exercise Guidelines at different Stages of Growth and Development

Exercise or physical activity is essential for proper growth and development of individuals. There
are following guidelines related to exercise or physical activity in various stages of growth and
development.
1. Infancy (1 to 2 years)
2. Early Childhood (3 to 6 years)
3. Middle and late childhood (7 to 12 years)
4. Adolescence (13 to 19 years)
5. Adulthood (above 19 year)

Common Postural Deformities: Knock Knee, Flat Foot, Round Shoulder Lordosis, Kyphosis,
Bow Legs and Scoliosis and their Corrective Measures.

Common Postural Deformities:

Incorrect posture can lead to many postural defects. Some of them have been discussed below.
1. Spinal Curvature (Kyphosis, Lordosis, Scoliosis) 4. Flat Foot
2. Round Shoulders 5. Bow Legs
3. Knock Knees

1. Spinal Curvature: This deformity is caused by carrying excessive weight beyond capacity.
Weak muscle causes the formation of spinal curvature. The vertebral column sometimes
develops exaggerated or deformed curves, resulting in conditions such as Kyphosis, Lordosis and
Scoliosis.
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(A) Kyphosis: Also called hunchback, is a common condition of a curvature of the upper spine.
Thoracic spine (upper back) has a normal outward curvature that is medically referred to as
Kyphosis or the ‘kyphotic’ curve by which the spine is bent forward.

Causes of Kyphosis: Kyphosis, due to postural deformity, is caused by bad posture for a long
period. It usually occurs during adolescence. Other factors that can lead to Kyphosis are
malnutrition, illness like rickets, muscular weakness, insufficient exercise and lack of pure
breathing air.

Precautions: The best precaution for prevention of Kyphosis is learning and maintaining correct
posture. Correct posture is the best precaution as well as remedy for Kyphosis.

Remedies: The following exercises should be performed for remedification of Kyphosis:

1. Sit in a chair. Your buttocks should touch the back of chair. By looking upward, hold your
hands each other behind the back in such a way that your shoulders may remain in stretch
backward. Remain in this position for some time.
2. Always keeps a pillow under your back while sleeping.
3. Bend your head backward in standing position.
4. Perform dhanurasana, the yogic asana regularly.
5. Lie down in front lying position. Keep your hands near the shoulders. Now straighten up your
arms slowly, raise the chest. Head should be backwards. Maintain this position for some time.
6. Hold your arms out at shoulder level and bend elbows. Snap elbows back return to starting
position. Repeat this exercise at least 8 times for the best results.

(B) Lordosis: Lordosis is the inward curvature of spine. In fact, it is an increased forward curve in
the Lumber region. It creates problem in standing and walking. The body seems to be stiff. The
individual feels shame and inferiority. Lordosis can be corrected in early stage.

Causes of Lordosis: Generally imbalanced diet, improper environment, improper development

of muscles, obesity and diseases affecting vertebrae and spinal muscles are such causes which
result in Lordosis. In addition to these causes, not performing exercises and taking excessive food
are also major causes of Lordosis.

Precautions:
1. Balanced diet should be taken.
2. Obesity should be kept away specially in early age.
3. The body should be kept straight while carrying weight.
4. Excessive intake of food should be avoided.

Remedies: The following exercises should be performed.

1. From standing position, bend forward from hip level. Repeat this exercise for 10 times.
2. Lie down on your back, raise your head and legs simultaneously for 10 times.
3. Perform sit-ups regularly.
4. Halasana should be performed regularly.
5. Lie down on your back, and then raise your legs at 450 angles. Remain in this position for
some times.
6. Toe-touching should be performed for at least 10 times.
7. Sit down and extend your legs forward. Try to touch your forehead to your knees. Repeat
this exercise for 10 times.

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(C) Scoliosis: Postural adaptation of the spine in lateral direction is called Scoliosis. Scoliosis means
bending, twisting or rotation. In fact, these are sideways curves and may be called scoliotic
curves. These are defined in terms of their convexities. They are identified, as either convexity
right to right convexity. A simple or single curve to the left or convexity left is common called a
‘C’ curve. Scoliotic curve may be found in ‘S’ shape.

Causes of Scoliosis: Scoliosis may be due to many reasons but the main reasons are diseases in
the joints of bones, under developed legs, infantile paralysis, rickets, etc. It may also be due to
carrying heavy loads on one shoulder, unhealthy conditions like inadequate lighting arrangement,
unsuitable desks, partial deafness and wrong standing posture. It may be caused by congenital or
acquired abnormalities of vertebrae, muscles or nerves.

Precautions:
1. Balanced diet should be taken.
2. The study should be avoided in sideways bending position.
3. Avoid walking for long time carrying weight in one hand.
Remedies: Scoliosis can be remedified by performing following exercises:
1. Bending exercise should be performed in opposite side of the ‘C’ shaped curve.
2. Hold the horizontal bar with your hands.
3. Hold the horizontal bar with your hands and swing your body to the left and right side.
4. To swim by using breast stroke technique.

2. Round Shoulder: In this postural deformity, the shoulders become round and sometimes seem
to be bent forward.
Causes:
1. Round shoulder may be due to heredity.
2. Sitting, standing and walking in bent position may also result in round shoulder.
3. Wearing very tight clothes.
4. Sitting on improper furniture.
5. Lack of proper exercise especially of shoulders may also lead to round shoulders.
6. To become habitual to press the chest, especially at the time of bench press.
Precautions:
1. Don’t sit, walk or stand in bent position.
2. Avoid tight-fitting clothes.
3. Avoid sitting on improper furniture.
Remedies: The following exercises should be performed to remedify this deformity.
1. Keep your tips of fingers on your shoulder and encircle your elbows in clockwise and
anticlockwise direction.
2. Hold the horizontal bar for some times.
3. Perform Chakrasana and Dhanurasana regularly.

3. Knock Knees: The knock knees are one of the major postural deformities. In this deformity,
both the knees knock or touch each other in normal standing position. The gap between ankles
goes on increasing. The individual faces difficulty in walking and running. He cannot walk or run
in a proper manner. Owing to this deformity, people cannot be good players and even they are
not selected in defense service.

Causes: Generally, the lack of balanced diet especially vitamin ‘D’, calcium and phosphorus is
the main cause of knock knees. It may also be due to rickets. Chronic illness, obesity, flat foot
and carrying heavy weight in early age may be other possible causes of knock knees.
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Precautions:
1. Balanced diet should be taken.
2. Babies should not be forced to walk at very early age.
Remedies: To remedify this deformity, the following points should be taken into consideration.
1. Perform Padmasana and gomukhasana regularly for some time.
2. Cod liver oil may be beneficial in reducing this deformity up to some extent.
3. Keep a pillow between the knees and stand erect for some time.
4. Use of walking calipers may also be beneficial.
5. In severe cases, consult the doctor.

4. Bow Legs: It is opposite to knock knees position. In this deformity, knees are widely apart.
There remain a wide gap between knees when a bow legged person keeps his feet together. This
deformity, can be observed easily, when an individual walks or runs.
Causes: The main causes of bow legs are the deficiency of calcium and phosphorus in bones.
Long bones of legs become soft, hence they are bent outward. The chances of bow legs also
increase when children become overweight. This deformity may be due to the deficiency of
vitamin ‘D’. Improper way of walking and forcing the babies to walk at very early age may also
lead to bow legs.
Precautions:
1. Don’t let the children be overweight.
2. Don’t force the babies to walk at very early age.
3. Balanced diet should be given to children. There should not be any deficiency of calcium,
phosphorus and vitamin ‘D’ in the diet.
Remedies: The following measures should be taken for remedification of bow legs:
1. Vitamin ‘D’ should be taken in required amount.
2. Balanced diet should be taken.
3. Bow legs can be corrected by walking on the inner edge of feet.
4. Walking by bending the toes inward.

5. Flat Foot: Our feet act as the base of support for the body in standing, walking, running and
jumping. Flat foot is commonly found among newly born babies but it becomes postural
deformity if it still persists during lateral childhood. The children with flat foot deformity cannot
be efficient sportspersons. Such children feel pain in feet. They face problems in standing and
walking. It is easy to observe whether a person has flat foot deformity or not. Dip your feet in
water and walk on the floor. If there is not a proper arch of footprints on the floor then you have
the deformity of flat foot. In fact, there should be proper arch of the feet.
Causes of Flat Foot: The main cause of flat foot is weak muscles. Weak muscles of the foot
cannot bear the body weight. Hence, feet become flat or without arches. Along with this rapid
increase in body weight, improper shoes, carrying heavy weight for a longer period are also the
causes of flat foot.
Precautions:
1. The shoes should be proper shape and size.
2. Don’t walk bare feet for a long duration.
3. Obesity should be avoided.
4. Don’t force the babies to walk at very early stage.
5. Carrying heavy weight in early childhood should be avoided.
6. High heeled shoes should be avoided.

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24 Physical Education
Remedies: The following exercises should be performed to remedify this deformity.
1. Walk on inner and outer side of feet. 5. Walk on toes.
2. Perform ups and downs on the heels. 6. Walk on heels.
3. Jumping on toes for some time. 7. Skip on rope.
4. Perform Vajrasana, the yogic asana.

Corrective Measures for Postural Deformities:

The role of physical activities in functional deformities is very effective especially during
elementary school years. Indeed physical activities or exercises in various forms can serve to
counteract the effect of gravitational force. The correction of postural deformities should be a
part of school education. The programmes for the correction of postural deformities in a school
should be included more than just exercises for correcting a specific deformity.
Students should also be encouraged to engage in exercises for increasing general strength,
endurance, balance and flexibility. Methods of relaxation should also be performed. Along with
the exercises, posture consciousness should also be developed among such students who have
postural deformities.
There are a number of physical activities or exercises which can be used as a corrective measure
for postural deformities. Various corrective exercises related to specific postural deformities are
stated below.

Corrective Measures for Kyphosis:

1. Lie on back, i.e., in spine position with knees drawn up and feet flat on the ground. Both
hands should be at sides. Then move your arms sideways in horizontal position. Palms
should be upward. Raise your arms upward over the head, palms still up. Hold this position
for some times. After that bring your arms back in horizontal position. Repeat the exercise
at least 10 times.
2. Lie down in prone position, i.e., on chest with hands on your hips. After that raise your
hands and trunk several inches from the ground. Your chin should be in during this
exercise. Hold this position for some time and then come back in previous position. Repeat
this exercise at least 10 times.
3. Sit in normal position, with a stick held in horizontal position over head, hands well spread.
After that lower the stick and then raise it behind head and shoulders. While performing
this exercise, keep your head and trunk straight. Repeat this exercise at least 10-12 times.

Corrective Measures for Lordosis:

1. Lie down in prone position, with hands under abdomen. Then keep hips and shoulders
down, press hands up abdomen and raise lower back.
2. Bend knees forward while allowing hips to bend back behind, keeping back straight and
knees pointed in same direction as feet. Descend until thighs are just parallel to floor.
Extend knees and hips until legs are straight. Come back in starting position and then
repeat the same.
3. Sit on a chair with feet wide apart. Bend and position your shoulders between knees. Then
reach to the floor under back of chair. Hold this position for some times.
4. Sit down with knees extended, feet together and hands at sides. After that bend forward,
touching the fingers to toes. Hold this position for some time. Then come back and repeat.
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 CBSE 25
Corrective Measures for Scoliosis:
Scoliosis exercises are designed to correct the rotatory curvature of the spine. These exercises
help in a limited ways to decrease curve angles. In fact, exercises do not have very significant
role in the correction of Scoliosis. The affected ones are advised to participate in physical
education programmes, organized sports and normal recreational activities. They may wear
Scoliosis braces. Some exercises, which are described below may be beneficial to some extent;
1. Lie down in prone position, i.e., on the chest. Right arms should be upward and left arm at
side. After that move right arm towards the left over head, press down with left hand and then
slide the left hip up.
2. Stand erect with feet few inches apart. After that raise the left heel and left hip. Extend right
arm in an arch overhead to the left. Press left hand against the ribs on the left side.

Corrective Measures for Knock Knees:

Generally, the deformity of knock knees cannot be corrected through exercises during the lateral
childhood and adulthood. But, this deformity can be corrected up to some extent through
exercises particularly when it is detected. The favorable result of exercises can be gained during
the phase of early childhood. The following exercises should be performed.
1. Horse-riding is one of the best exercises for correction of knock knees.
2. Keep a pillow between the knees and stand straight for some time. Both the feet should touch
each other.
3. Use of walking calipers may be beneficial.
4. Perform padamasana and gomukhasana regularly.

Corrective Measures for Bow Leg:

In case of bow legs, the role of exercises is approximately same as that of knock knees. The
deformity of bow legs can be corrected up to some extent during the early phase of childhood.
During the lateral childhood and adulthood, the exercises don’t have a significant role. The
following exercises may be beneficial for correction of bow legs.
1. Stand erect with feet together. Wrap a soft piece of cloth on both legs at knee level. Tighten it
with the help of a partner. Try to squat as far as possible. Hold that position of squat for some
time. Come up and repeat it for 5-6 times.
2. Walk for some distance on the inner edge of the feet.
3. Walk by bending the toes inward.
Corrective Measures for Round Shoulder:
1. Keep your tips of fingers on your shoulders and encircle your elbows in clockwise and
anticlockwise direction for some time.
2. Hold the horizontal bar for some time regularly.
3. Perform chakrasana and dhanurasana for some time.

Corrective Measures for Flat Foot:

1. Jumping on toes for some time.
2. Perform rope skipping.
3. Perform up and down the heels.
4. Walk on toes.
5. Sit down properly. Try to grip small wads of paper with your toes. These pieces of paper
should be picked up by forcefully gripping with toes.
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26 Physical Education
Sports Participation of women in India
Women participation in sports has a long history. In the ancient Olympic women were not
allowed to watch sports competitions. Even in the first modern Olympic Games which were held
in 1896 in Athens, there was no participation of women. Women started to participate in the
modern Olympic Games from 1900 onwards. They participated only in two sports events. In this
Olympic only twenty-two women participated. With the passage of time, the number of women
participants in Olympic Games persistently increased and exactly after 100 years i.e., in 2000
Sydney Olympics, the number of women participants increased up to 4069. Over the past several
decades the participation of women in sports field has increased tremendously.
The first Indian women to participate in the Olympics held in 1952 were four athletes. Karnam
Malleshwari became the first Indian woman to secure a bronze medal in weightlifting in Sydney
Olympics Games in 2000. In 2012 London Olympic Games, Saina Nehwal and M.C. Merrycom
put colorful feathers in the cap of India by securing one bronze medal each. In fact, there is a
long list of female sportspersons who won various positions in the World Cups, Commonwealth
Games, Asian Games and SAF games etc. Among these, Anju B George, Sania Mirza, Krishna
Poonia, Seema Antil, Garima Choudhary, Jwala Gutta, Geeta Phogat, Heena Sidhu, Ankita Das,
N.S. Chanu, Deepika Kumari are prominent sportspersons.
It is usually observed that women are not provided equal opportunities in comparison to their
male counterparts. In fact, men are still considered the better. There is discrimination between
men and women in the field of sports. Indeed, our social environment not only makes it easier for
men to participate in sports but also makes it harder for women to do so. About participation of
women in sports, Hart mentioned in his book a comment from an Australian racing driver for a
woman lady driver of Holland, “Why don’t they stay in the kitchen where they belong.” Even
Marrycom’s father objected to her taking up boxing because he felt that it would spoil her face
and ruin her marriage prospects. The women wrestlers from Haryana had to contend with verbal
attacks from local villagers. Discrimination against women’s participation in sports can be seen
even in the field of media. Our women’s Kabaddi team won the World Cup. The concerned
matches were not given due place on electronic and print media. How many people know about
Mithali Raj and other cricket players? It is shocking to know all such incidents of
discrimination.
Though time is changing very fast and situations are improving but there is still a lot to be
achieved. No doubt the number of participation of women in sports is having an increasing trend
year by year but it is lesser in comparison to men.

Reason for Less Participation of Women in Sports

1. Lack of Legislation
2. Lack of Interest of Spectators and no Coverage of Women’s Sports
3. Lack of Female Sportspersons as Role Models
4. Lack of Fitness and Wellness Movement
5. Less Number of Women Coaches
6. Attitude of Society towards Women’s Sports Participation
7. Lack of Personal Safety
8. Sports and Games are Considered Masculine
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UNIT-VI: TEST AND MEASUREMENT IN SPORTS

Test and measurement in physical education are the instruments or devices for getting essential details
regarding the needs, capabilities and attitudes of students or sportspersons. Test are used to collect
information or data about a specific skill, strength, endurance, knowledge, behavior or attitudes etc.
Whereas measurements are related to physical measurements such as size, weight, height, vital
capacity and achievements etc. indeed, measurement refers to the process of administrating a test to
obtain a quantitative data.

Motor Fitness Test

Motor fitness refers to the capability of an athlete to perform effectively at his/her particular sport. It
can also be said that motor fitness is a person’s ability to perform physical activities. In this test the
following items were included:
1. 50mts Standing Start:
Students take the start position behind the start line. The starter commands ‘Ready” and “Go”.
The score is the amount of time between the starter’s signal and the instant the students cross
the finish-line.
Scoring: Time is noted in seconds up to the 10th of a second.
2. 600mts Run/Walk:
In this test item a subject runs a distance of 600mts. The subject takes a standing start from the
start line. The subject may walk in between. However, the objective is to cover the distance in
shortest time.
Scoring: The time taken to run the distance is recorded in minutes and seconds.
3. Sit and Reach test:
The sit and reach test was first propounded by Wells and
Dillon in 1952. This test is widely used as normal test of
flexibility.
Procedure: First of all, shoes and socks should be
removed. Then sit down on the floor with legs stretched
out straight ahead. The soles of the feet should be kept flat
against the box. Both the knees should be locked and pressed flat to the floor. An assistant may
hold the knees down. Palms should be facing downwards. Hands should be on the top of each
other or side by side. The individual, whose flexibility is to be measured, tries to extend his
both hands forward along the measuring line on the box as far as he can extend. His finger tips
of both hands should remain equal and at the same level. He should not jerk or bounce to reach
at maximum distance. He should hold the full reach position for two seconds and the score
should be recorded. Generally in such test warm up is not allowed, however, the results can be
attained after suitable warm up. In case of sliding ruler or makeshift ruler the zero mark should
be at the fingertips. If it is not available or simple marking is there the zero mark should be 9
inches before the feet.
Scoring:
The score is recorded to the nearest centimeter or half inch as the distance reached by the
fingertips of both hands.
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4. Partial Curl Up:
Procedure: The starting position is lying on the back with the knees flexed and feet 12 inches
from the buttocks. The feet cannot be held or rest against on object. The arms are extended and
are rested on the thighs. The head is in a neutral position. The subject curls up with a slow
controlled movement, until the students shoulders come off the mat two inches, then back down
again one complete curl up is completed every three seconds and are continued until
exhaustion. There is pause in the up or down position, the curl - ups should be continuous with
the abdominal muscles engaged through out.
Scoring: Record the total number of curl-ups, only, correctly performed curl ups should be
counted
5. Push Ups (Boys)
Procedure: The boys take a front leaning position with body supported on hands and balls of
feet; the arms should be straight at right angle to the body. They bring themselves downward so
that the chest nearly touches the floor, then they push back to the stating position by
straightening the arms and repeat the procedures as many times as possible. The arms must be
completely extended with each push-up; the body must be held straight throughout.
Scoring: Scoring consists of the number of correct push-up.
6. Modified Push Ups (Girls)
Procedure: A bench or stool 32 cm high by 50 cm long and 35 cm wide is required for this
test. It should be placed on the floor about 15 cm from a wall so that the girls do not take a
position too far forward. They should grasp the outer edges of the bench, or stool, at the nearest
corners and assume the front-leaning rest position, with balls of their feet on the floor and with
the body and arms forming a right angle. They should then lower their body so that the upper
chest touches the near edge of the bench or stool, then raise it to a straight arm position as many
times as possible. Their body should be held straight throughout. If their body arches or does
not go completely down, half credit is given to them
Scoring: Scoring consists of the number of correct Modified push-up.
7. Standing Broad Jump
In this test a subject is required to stand behind a take-off line, with feet apart. He takes a jump
forward by extending his bent knees and swinging the arms forward. The best jump recorded,
out of the three trails given in the score of the subject.
Scoring: The jump should be recorded in feet and inches.
8. Agility – 4 x 10mts Shuttle Run
For this test items, two parallel lines are drawn at a distance of 30 feet from each other and two
blocks of wood are placed behind one of the lines. The subject has two stands behind the other
line and on the signal “Ready”, “Go” should run to pick up one block, run back to the starting
line and place the block behind the line. He should again turn back to pick up the second block
and bring it also behind the starting line. Two such trails are given.
Scoring: The better time of the two trails to the nearest 10th of a second is the score of the
subject.

Measurement of Cardiovascular Fitness: Harvard Step Test/Rockport

Cardiovascular fitness is the ability of the heart and lungs to supply oxygen-rich blood to the working
muscle tissues and the ability of the muscles to use oxygen to produce energy for movements.

A. Harvard Step Test:

It is a cardiovascular fitness test. It is also called aerobic fitness test. It was developed by Brouha and
others in 1943. It is used to measure the cardiovascular fitness or aerobic fitness by checking the
recovery rate.

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Equipments Required: A gym bench or box of 20 inches high for men and 16 inches for women, a
stopwatch and cadence tape.
Procedure:
The athlete stands in front of the bench or box. On the command ‘Go’ the athlete steps up and down on
the bench or box at a rate of 30 steps per minute (one second up and one second down) for 5
minute(150 steps). Stopwatch is also started simultaneously at the start of the stepping. After that the
athlete sits down immediately after completion of the test i.e. after 5 minutes. The total numbers of
heartbeats are counted between 1 to 1.5 minutes after completion of the last step. The heartbeats are
counted for 30 seconds period. Again the heartbeats are noted for 30 seconds after the finishing of the
test. After that third time the heartbeats are noted after 3 minutes of completion of the test for 30
seconds periods. The same foot must start the step up each time, and an erect posture must be assumed
on the bench.
Calculation of the Score: the athlete’s fitness index score is calculated with the help of following
formula:
Fitness index score (Long term) = (100 x test duration in seconds) divided by (2 x sum of heartbeats
in recovery periods)
Fitness index score (Short term) = (100 x test duration in seconds) divided by (5.5 x pulse count b/w
1 to 1.5min. after exercise)

Advantages:
1. Minimum equipments are required for conducting this test.
2. It requires minimal cost.
3. It is simple to set-up and conduct.

Disadvantages: There are differences in bio-mechanical characteristic among individuals. But the
height of the box or bench remains same for tall individuals and short individuals. It will be easy for
tall individuals and difficult for short individuals. The same difference can be seen in case of body
weight. Those individuals who are overweight, it will be difficult for them. So it is not implemented
equally to all individuals.

B. Rockport One Mile Test

It is also known as Rockport Fitness Walking Test. This test is suitable for secondary individual. The
objective of this test is to check or observe the development of the individual’s VO2 max i.e. maximum
volume of oxygen.
Equipments Required:
Running track (200m or 400m), stopwatch, weighting scale and an assistant or helper.

Administration and Procedure of Test

This test requires the athlete to walk one mile (1609 meters) as fast as possible.
1. The assistant weighs and records the athlete’s weight
2. The athlete warms up for 10 minutes
3. The assistant gives the command “GO”, starts the stopwatch and the athlete commences the
test
4. The assistant records the time taken for the athlete to complete the test and the athlete’s heart
rate immediately on finishing

Calculation Procedure for VO2 max:

The formula (Kilne 1987) used to calculate VO2 max is:
= 132.853 - (0.0769 × Weight) - (0.3877 × Age) + (6.135 × Gender) - (3.2649 × Time) -
(0.1565 × Heart rate)
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Where:
1. Weight is in pounds (lbs)
2. Time is expressed in minutes and 100ths of minutes
3. Heart rate is in beats/minute
4. Age is in years
5. Gender Male = 1 and Female = 0
After calculating the VO2 max, the comparison of the individual can be done with the results of
previous tests. It is expected that with the appropriate training between each test the analysis would
surely indicate the improvement of the individual.

Advantages:
1. Minimum equipments are required.
2. It can be conducted by the athlete.
3. This test can be conducted on more than one individual at a time.
4. It is simple to set up and conduct.

Disadvantages: Specific facilities are required for this test.

Rikli and Jones: Senior Citizen Fitness Test

Even in old age, everybody wants to be able to continue to do what he wants, without pain, for as long
as possible. It requires proper fitness during such age. In the beginning there were not enough tests to
assess the functional fitness. This test is also known as Fullerton Functional Test of senior citizens. So,
owing to that Rikli and Jones developed the senior citizen fitness test in 2001. This test is beneficial for
various senior citizens. The Senior Citizen Fitness Test comprises the following tests.

1. Chair Stand Test for Lower Body Strength

Procedure: Keep the chair against the wall. The participant sits in the
middle of the seat. His feet should be shoulder width apart and flat on the
floor. The arms should be crossed at the wrists and held close to the chest.
From the sitting position, the participant stands up completely up then
completely back down at the start of the signal. This is repeated for 30 sec.
Count the total no. of complete chair stands.
Scoring: The score is the total no. of completed chair stands during 30
seconds.

2. Arm Curl Test for Upper Body Strength

Procedures: To do the maximum no. of arm curls that can be completed in 30
seconds is its aim. Arm curl is performed with the dominant arm side. The
participant sits on the chair, hold the weight in the hand using a suitcase grip. It
means the palms should be facing towards the body. The upper arm should not
move but lower arm should move freely. Curl the arm of through a complete
range of motion gradually turning the palm up. This complete action should be
repeated by the participant as many a times as possible within 30 seconds.
Scoring: The score is the total no. of arm curl performed in 30 seconds duration.
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3. Chair Sit and Reach Test for Lower Body Flexibility
Procedure: The participant sits on the edge of the chair (kept against a
wall for safety purpose). One foot remain flat on the floor while the other
leg should be extended remain forward with the knee straight. Heel should
be on the floor and ankle should be bent at 900. Place one hand on the top
of the other with tips of the middle fingers even. Instruct the participant to
inhale and then as he exhales, reach forward towards the toes by bending
at the hip. His back should be straight and head up. Avoid any jerk or
bounce and never stretch too much. Keep the knee straight and hold the
reach for 2 seconds. The distance is measured between the tip of the finger
tips and the toes. If the finger tips touch the toes then the score is zero. If
they do not touch, measure the distance between the fingers and the toes (negative score). If they
overlap, measure by how much (positive score).
Scoring: The score is noted down to the nearest 1/2 inches or 1 cm as the distance reached either a
negative or positive score.

4. Back Scratch Test for Upper Body Flexibility

Procedure: This test is performed in standing position. Keep one hand
behind the head and back over the shoulder and reach as far as possible
down middle of your back. Your palm should touch your body and fingers
should be downwards. Then carry your other arm behind your back palm
facing outwards and fingers upwards and reach up as far as possible trying
to touch or overlap the middle fingers of both hands. Fingers should be
aligned. Measure the distance between tips of the fingers. If the finger tips
touch then the score is zero. If they do not touch the distance between the
fingers tips (negative score). If they overlap, measure how much (positive score).
Scoring: Record the best score out of the two tests to the nearest cm or half inch.

5. Eight Foot Up and Go Test for Agility

Procedures: Keep a chair next to the wall and the marker, 8 feet in front of
the chair. The participants start completely seated hands resting on the knees
and feet flat on the ground. On the command go stop watch is started and the
participant stands and walks as quickly as possible to and around cone and
returns to the chair to sit down. Time is noted as he sits down on the chair.
Two trials are given to the participant.
Scoring: The best trial is recorded to the nearest 1/10th second.

6. Six Minute Walk Test for Aerobic Endurance

Procedures: The walking distance or course is marked i.e. 50 yards in a rectangle area (45x5 yards or
45.72x4.57 m) with cones placed at regular intervals to indicate the distance covered. Efforts are made
to walk maximum distance as quickly as possible in six minutes. A practice trial is given to the
participant. He may stop any time if he desires so.
Scoring: The total distance covered in six minutes is recorded to the nearest meter.

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UNIT-VIII : BIOMECHANICS AND SPORTS

Meaning and Importance of Biomechanics

Biomechanics is a sub-discipline of physical education. The term ‘biomechanics’ is a combination of
two words i.e., ‘Bio’ and ‘Mechanics’. Here ‘bio’ is a Greek word that refers to life or living things
and ‘mechanics’ refers to the field of physics and the forces that act on bodies in motion. It can be
said that biomechanics is the study of forces and their effects on living systems.

Importance of Biomechanics
1. Improves performance in sports 5. Helps in research work
2. Knowledge of safety principles 6. Improve in training techniques
3. Development of improved sports equipment 7. Prevent sports injuries
4. Helps in understanding human body 8. Improvement in technique

Types of Movements (Flexion, Extension, Abduction and Adduction)

Flexion: Bending parts at a joint so that the angle between them decreases and parts comes closer
together. (Bending the lower limb at the knee). It refers to a movement that decreases the angle
between two body parts.

Extension: Straightening parts at a joint so that the angle between them increases and the body parts
move further apart (straightening the lower limb at the knee). It refers to a movement that increases the
angle between two body parts.

Abduction: is a movement away from the midline. (Lifting the upper limbs horizontally to form a right
angle with the side of the body)

Adduction: Moving a pert towards the middle line (returning the upper limb from the horizontal
position to the side of the body)

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Newton’s Low of Motion and their Application in Sports:

The three laws of motion were formulated by Newton. These are:

1. Law of Inertia: “A body at rest will remain at rest and a body in motion will remain in motion
at the same speed and in a same direction unless acted on by an external force.”

Examples: Starting in rowing, starting on roman rings, starting in sprinting, starting in

throwing the hammer, raising opponents in wrestling etc.

2. Law of Acceleration: “A change in acceleration of an object is directly proportional to the

force producing it and inversely proportional to its mass.”

Examples: In hammer throw, the thrower who apply more force, cover maximum distance. 16
lbs hammer required more force rather than 12lbs. if a baseball player hits a ball with the
double force, the rate at which the ball will accelerate will be double.

3. Law of Reaction: “For every action, there is always an equal and opposite reaction.”

Examples: Springing on diving board for gaining maximum height thrust against the water in
swimming, starting the sprinting races, pole vault etc.

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UNIT-I: PLANNING IN SPORTS
MULTIPLE CHOICE QUESTIONS

1. Which is/are the objective/objectives of planning?

(a) To reduce the chances of mistake (b) To promote innovative ideas
(c) To reduce undue pressure (d) All of the above
2. Which committed is responsible for selecting officials for sports events?
(a) Ground and equipment committee (b) Publicity committee
(c) Technical committee (d) Transport committee
3. In knock-out tournaments any team once defeated.
(a) Again plays in the tournament (b) Reaches in the final round
(c) Gets eliminated from the tournament (d) None of these
4. Formula for giving bye is:
(a) Next to the power of 2-n (b) Next to the Power of 3-n
(c) Next to the Power of 4-n (d) Next to the power of 5-n
5. In a fixture of 8 teams of league basis according to cyclic method the total number of matches
will be:
(a) 24 (b) 20 (c) 28 (d) 30
6. If 6 teams are taking part in double league tournament then number of matches will be:
(a) 20 (b) 18 (c) 14 (d) 30
7. The formula for declaring the winner in a league tournament by the British method is:

Total points obtained

(a) Percentage of Points = x 100
𝑇𝑜𝑡𝑎𝑙𝑝𝑜𝑠𝑠𝑖𝑏𝑙𝑒𝑝𝑜𝑖𝑛𝑡𝑠
Total matches won
(b) Percentage of Points = 𝑇𝑜𝑡𝑎𝑙𝑚𝑎𝑡𝑐ℎ𝑒𝑠 𝑝𝑙𝑎𝑦𝑒𝑑x 100
Total points obtained
(c) Percentage of Points = 𝑇𝑜𝑡𝑎𝑙𝑚𝑎𝑡𝑐ℎ𝑒𝑠 𝑝𝑙𝑎𝑦𝑒𝑑 x 100
Total points obtained
(d) Percentage of Points = x 100
𝑇𝑜𝑡𝑎𝑙𝑚𝑎𝑡𝑐ℎ𝑒𝑠 𝑤𝑜𝑛

8. League-cum-knockout is a part of which tournament. (CBSE Sample paper 2020)

(a) Knockout (b) Round Robin (c) Combination (d) Consolation
9. League tournament is also known as: (CBSE 2019-20)
(a) Knockout (b) Combination (c) Round Robin (d) Consolation
10. The total number of matches in a knock out tournament of 34 teams are: (CBSE Delhi 2019-20)
(a) 31 (b) 32 (c) 33 (d) 35
11. Given below are two statements, one is labelled as Assertion (A) and other is labelled as
Reason(R).
Assertion (A) – Team’s performance goes down due to lack of cooperation.
Reason (R) – Group cohesion is a must among group members striving for a common goal.
In the context of above two statements, which one of the following is correct?
(a) (A) is true, but (R) is false
(b) (A) is false, but (R) is true
(c) Both (A) and (R) are true and (R) is correct explanation of (A)
(d) Both (A) and (R) are true but (R) is not the correct explanation of (A)

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12. Match the following columns.

Column A Column B
1. Seeding A League tournament
2. Combination B 29th August
3. Sports day C Matches in group
4. Cyclic method D Ranking players

(a) 1- D, 2- C, 3-B, 4-A (b) 1- A, 2- C, 3-B, 4-D

(c) 1- C, 2- D, 3-B, 4-A (d) 1- B, 2- A, 3-C, 4-D

CASE BASED QUESTION

Q.1. With the aim of promoting physical fitness and healthy lifestyle amongst students the Physical
education Teacher at XYZ School plans to organize Inter-school competitions at school. For
conducting the event he has given this assignment to the students of class XII who have taken up
Physical Education subject so that they can get first-hand experience of organizing events. On the
basis of given information answer the following questions:
I. The work of committees is divided into ---------------------------.
(a) Pre, during and post (b) Pre and post
(c) Pre and during (d) During and Post
II. Match the following
(A) Technical committee (i) To provide shifting facility
(B) Finance committee (ii) To resolve dispute
(C) Transport committee (iii) To deals with money and expenditure
(D) First aid committee (iv) To provide medical facility
(a) A–ii, B–iii, C–i, D–iv (b) A–iii, B–ii, C–i, D–iv
(c) A–ii, B–iii, C–iv, D–i (d) A–iv, B–iii, C–i, D–ii
III. Which is not the objective of Sports Tournament?
(a) To Provide Recreation (b) To help in overall development
(c) To provide opportunity. (d) To achieve high performance

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UNIT-II : SPORTS AND NUTRITION

MULTIPLE CHOICE QUESTIONS

1. Carbohydrates are compounds of:

(a) Carbon (b) Hydrogen
(c) Oxygen (d) All of the above
2. Which of the following are micronutrients? (CBSE Sample Paper 2019-20)
(a) Calcium (b) Potassium
(c) Magnesium (d) All of these
3. Our body contains how much water?
(a) 70% (b) 60%
(c) 50% (d) 40%
4. What is another name of riboflavin?
(a) Vitamin B (b) Vitamin B2
(c) Vitamin B5 (d) Vitamin C
5. Which of the following vitamins is insoluble in fats?
(a) Vitamin A (b) Vitamin E
(c) Vitamin K (d) Vitamin C
6. Deficiency of which of the following leads to rickets?
(a) Iron (b) Calcium
(c) Iodine (d) Chromium
7. Which of the following is a macro mineral? (CBSE Sample Paper 2019-20)
(a) Iodine (b) Iron
(c) Copper (d) Calcium
8. Which disease is caused due to the deficiency of vitamin A?
(a) Color blindness (b) Flat Foot
(c) Night blindness (d) Rickets
9. The main sources of protein are: (CBSE 2019-20)
(a) Fish, meat and eggs (b) Green vegetables
(c) Wheat and rice (d) Sunlight and water
10. The food component present in sugar is: (CBSE Delhi 2019-20)
(a) Fat (b) Protein
(c) Vitamin (d) Carbohydrate
OR
The main source of Vitamin C is: (CBSE Delhi 2019-20)
(a) Guava (b) egg
(c) Milk (d) Banana

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11. Given below are two statements, one is labelled as Assertion (A) and other is labelled as
Reason(R).
Assertion (A) – An obese person has BMI more than 30.
Reason (R) – BMI indicates the nutritional value.
In the context of above two statements, which one of the following is correct?
(a) (A) is true, but (R) is false
(b) (A) is false, but (R) is true
(c) Both (A) and (R) are true and (R) is correct explanation of (A)
(d) Both (A) and (R) are true but (R) is not the correct explanation of (A)
12. Match List I with List II: (CBSE 2019-20)

List – I List - II
1. Energy-yielding i Carbohydrates
2. Body-building ii Vitamin
3. Protective iii Cellulose
4. Fiber iv Protein

(a) 1-i, 2-iv, 3-ii, 4-iii (b) 1-iv, 2-i, 3-ii, 4-iii

(c) 1-iv, 2-i, 3-iii, 4-ii (d) 1-i, 2-ii, 3-iii, 4-iv

CASE BASED QUESTION

Q.1. Vikas a state level wrestler has been advised by his coach to take adequate amounts of simple
carbohydrates, vitamins, minerals and proteins in his diet along with the training schedule. He
has also been advised to follow the diet plan and be aware of the drawbacks of unsupervised
dieting.
I. Glucose, Fructose, Lactose are ----------------
(a) Simple Carbohydrate (b) Complex Carbohydrate
(c) Minerals (d) Fats
II. Which amongst these is a Pitfall of dieting?
(a) Skipping meal (b) Reducing energy food
(c) Drinking lot of water (d) Taking food supplements
III. Amino acids and protein are the --------------- of life.
(a) Building block (b) Training blocks
(c) Fitness blocks (d) Both a & b

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UNIT- V : CHILDREN AND WOMEN IN SPORTS

MULTIPLE CHOICE QUESTIONS

1. What are the two types of motor development of muscles in the body?
(a) Gross and fine (b) Gross and net
(c) Coarse and fine (d) Gross and measured
2. In bow-legs, there is/are: (CBSE 2019-20)
(a) Wide gap between the knees (b) knees colliding with each other
(c) Plain foot sole (d) both legs curving inwards
3. Which of these asanas is suggested for relief from lordosis?
(a) Chakrasana (b) Vajrasana
(c) Halasana (d) Matsyasana
4. In which postural deformity is there an abnormal lateral curvature of the spine?
(a) Kyphosis (b) Lordosis
(c) Fibrosis (d) Scoliosis
5. Which of these is an eating disorder in which patients have obsessive fears of gaining weight?
(a) Bulimia (b) Amenorrhoea
(c) Leukaemia (d) Anorexia
6. In which postural deformity the legs bent inward and knees strike each other?
(a) Flat foot (b) Round shoulders
(c) Kyphosis (d) Knock-knee
7. Which postural deformity is opposite to knock-knee?
(a) Kyphosis (b) Lordosis
(c) Round shoulders (d) Bow legs
8. Scoliosis is a postural deformity related with: (CBSE Delhi 2019-20)
(a) Foot (b) Leg
(c) Vertebral column (d) Hand
9. Abnormal curve of the spine at front is called: (CBSE 2019-20)
(a) Scoliosis (b) Lordosis
(c) Kyphosis (d) Psoriasis
10. In which postural deformity horse riding can be used as a correcting measure?
(a) Round shoulders (b) Flat foot
(c) Bow legs (d) Knock-knee
11. Given below are the two statements, one labelled as Assertion (A) and the other labelled as
Reason (R):
(I) Assertion (A): Lordosis is abnormal curvature in lumber region of the spine.
(II) Reason (R): Its main cause is pregnancy.
In the context of above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true

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12. Match List – I with List – II and select the correct answer from the code given below:

List - I List - II

1 Kyphosis A Inward curve of the spine

2 Lordosis B Sideways curve of the spine

3 Scoliosis C Rounding of upper back

4 Round shoulder D Forward bending and rounding of shoulders

Code

1 2 3 4

(a) A B C D

(b) B C D A

(c) D B C A

(d) C A B D

CASE BASED QUESTION

Q.1. Mahesh, Physical Education teacher at XYZ School observed that Raju a student of class VI has
outward curve of vertebral column at Thoracic region. He suggested some exercises to rectify
this problem.
I. What is this deformity known as?
(a) Scoliosis (b) Kyphosis
(c) Lordosis (d) Flat foot
II. Kyphosis is commonly known as
(a) Hollow back (b) Hunch back
(c) Sideways bending (d) Lordosis
III. Kyphosis is a deformity related to
(a) Foot (b) Vertebral column
(c) Shoulder (d) Legs

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UNIT- VI : TEST AND MEASUREMENT IN SPORTS

MULTIPLE CHOICE QUESTIONS

1. Which of the following motor fitness test is used for measuring abdominal strength and
endurance?
(a) Standing broad jump (b) Partial curl up
(c) 50m standing start (d) 600m run/walk
2. Harvard step test is a test for measuring:
(a) Leg strength (b) Cardio vascular endurance
(c) Agility (d) Speed of movement
3. Which of the following exercise would be most effective for developing core strength?
(a) Push-up (b) Biceps Curl
(c) Abdominal Curl-up (d) Hamstring stretch
4. What component of senior citizens’ fitness is tested by the Six Minute Walk Test?
(a) Lower body strength (b) Upper body strength
(c) Balance (d) Endurance
5. Which of these is not one of the variables used in calculating VO2 max according to the formula
for the Rockport Fitness Walking Test?
(a) Height (b) Weight
(c) Age (d) Gender
6. Which of the tests designed by Rikli and Jones for senior citizens is meant to test speed and
balance while moving?
(a) Arm curl test (b) Chair sit and reach test
(c) Eight foot up and go test (d) Back scratch test
7. In the Rockport Fitness Walking Test, what is the total distance that an individual has to cover?
(a) 1 km (b) 1 mile
(c) 100 m (d) 1 yard
8. Sit and Reach test is conducted to measure: (CBSE 2019-20)
(a) Flexibility (b) Motor fitness
(c) Endurance (d) Speed
9. Rockport test is used to measure? (CBSE 2019-20)
(a) Endurance. (b) Strength
(c) Speed (d) Agility
10. Rock Port one mile test is conducted to measure (CBSE Delhi 2019-20)
(a) Cardio-vascular fitness (b) Senior citizen’s fitness
(c) Vital capacity (d) Muscular strength
11. Given below are two statements, one is labelled as Assertion (A) and other is labelled as
Reason(R).
Assertion (A) – Harvard Step test is a test to measure general motor ability.
Reason (R) – we can measure shoulder flexibility through back-scratch test.
In the context of above two statements, which one of the following is correct?
(a) (A) is true, but (R) is false
(b) (A) is false, but (R) is true
(c) Both (A) and (R) are true and (R) is correct explanation of (A)
(d) Both (A) and (R) are true but (R) is not the correct explanation of (A)
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12. Match the following
Column A Column B
1. 600 m Ran/walk A General motor fitness test
2. Zig - zag Run B Rikli and jones test
3. Harvard step test C Motor fitness test
4. Six minute walk test D Cardio vascular fitness test
(a) 1-D, 2-C, 3-B, 1-A (b) 1-C, 2-A, 3-D, 4-B
(c) 1-A, 2-D, 3-D, 4-C (d) 1-D, 2-B, 3-A, 4-C

CASE BASED QUESTION

Q.1. Sports Minister, Mr. Kiren Rijuju has launched many sports schemes in India. Among these, one

of the best schemes is Khelo India. Mr. Kannan, father of Kartik approached the PE teacher and

enquired about the fitness levels of the students. PE teacher replied that Khelo India consisted of

physical fitness tests for school children and they were analyzing students’ fitness through these

tests.

I. To measure Lower body flexibility fitness, which one of the following is best?

(a) Harvard Step Test (b) Sit and reach test

(c) Barrow fitness test (d) General fitness test

II. Rikli Jones test is conducted on

(a) Children (b) Adults

(c) Adolescent (d) Senior Citizens

III. Which method should he follow to improve the jump?

(a) Flexibility (b) Explosive power

(c) Push-ups (d) Shuttle-run

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UNIT- VIII : BIOMECHANICS AND SPORTS

MULTIPLE CHOICE QUESTIONS

1. Newton's First Law of motion is also called:

(a) Law of mass (b) Law of action and reaction
(c) Law of inertia (d) None of the above
2. Which is not the Importance of Biomechanics
(a) Improvement of Technique
(b) To under stance the structure of Movement & effect of forces on the Movement
(c) To understand Physiology of human body
(d) Improvement of sports equipment’s
3. Acceleration of an object will increase as the net force increases, depending on its:
(a) Density (b) Mass (CBSE 2019-20)
(c) Shape (d) Volume
4. Bending of Elbow when our hand is going toward our chest is
(a) Flexion (b) Extension
(c) Abduction (d) Adduction
5. A decrease in the angle between the femur and the tibia because of the movement of the knee is
an example of what type of movement?
(a) Flexion (b) Extension
(c) Abduction (d) Adduction
6. In cricket, the greater the force exerted by the bat on the ball, the higher is the speed with which
the ball moves towards the boundary. This is an application of which law of motion given by
Newton?
(a) First law (b) Second law
(c) Third law (d) None of these
7. In swimming, a swimmer gets propelled faster in the forward direction if she pushes the water
faster in the backward direction. This is an application of which law of motion given by Newton?
(a) First law (b) Second law
(c) Third law (d) None of these
8. Movement possible in Ball and Socket joint are: (CBSE Delhi 2019-20)
(a) Rotation (b) Flexion
(c) Extension (d) All the above
9. The Law of Acceleration is also known as: (CBSE Delhi 2019-20)
(a) Law of inertia (b) Law of action and reaction
(c) Law of momentum (d) Boyle’s law
10. Bio-mechanics helps in which of the following? (CBSE Delhi 2019-20)
(a) In improving technique
(b) In improving designs of sports equipment
(c) In improving performance
(d) All of these

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11. Given below are the two statements, one labelled as Assertion (A) and the other labelled as
Reason (R):
(I) Assertion (A): The angle of two bones decreases during extension.
(II) Reason (R): Extension leads to the straightening of the bones.
Which one of the following statements is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
12. Match List – I with List – II and select the correct answer from the code given below:
List - I List - II
1 Flexion A Towards the body’s midline

2 Abduction B Decreasing angle at the joint

3 Extension C Increase in angle at the joint

4 Adduction D Away from the midline of the body

Code
1 2 3 4
(a) A B C D
(b) B D C A
(c) D B C A
(d) C A B D

CASE BASED QUESTION

Q.1. During the physical education class Newton’s Laws of motion were discussed and their practical
application in sports events was explained to students. These laws are most relevant in sports as
most of the actions in sports are related to these laws. On the basis of this information answer the
following questions.
I. Newton’s First law of motion is also known as?
(a) Law of inertia (b) Law of Momentum
(c) Law of reaction (d) Law of acceleration
II. What is the relationship between Mass and force?
(a) Directly proportional (b) No relationship
(c) Inversely proportional (d) Both a & c
III. Newton’s second law is also known as
(a) The law of reaction (b) The law of inertia
(c) The law of acceleration (d) None of these

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UNIT – I

1 2 3 4 5 6 7 8 9 10 11 12
d c c a c d a c c c c a

Answer: Case Based Question

1(I) – a, 1(II) – a & 1(III) – d

UNIT – II

1 2 3 4 5 6 7 8 9 10 11 12
d d a b d b d c a d/a d a

Answer: Case Based Question

1(I) – a, 1(II) – a & 1(III) - a

UNIT – V

1 2 3 4 5 6 7 8 9 10 11 12
a a c d d d d c b d c d

Answer: Case Based Question

1(I) – b, 1(II) – b & 1(III) – b

UNIT – VI

1 2 3 4 5 6 7 8 9 10 11 12
b b c d a c b a a a b b

Answer: Case Based Question

1(I) – b, 1(II) – d & 1(III) - b

UNIT – VIII

1 2 3 4 5 6 7 8 9 10 11 12
c c b a a b c d c d d b

Answer: Case Based Question

1(I) – a, 1(II) – a & 1(III) – c