TOPICS GIVEN IN RED FONT ARE DELETED FOR THIS SESSION

ACCORDING TO THE REVISED TERM-WISE SYLLABUS

Unit 1
Changing Trends & Career in Physical Education

1. Meaning & Definition of Physical Education

Meaning
Physical Education is composed of two words ‘Physical’ and ‘Education’. Physical means body
movements or body actions and Education is a process of learning which modifies our behavior
towards progress or gaining knowledge for the improvement of human beings. Thus, Physical
education is a process of learning which modifies our behavior through bodily based actions.

Physical education is an integral part of general education, it involves physical activities which
help to achieve wholesome development of individual.

Definition
According to Charles A Bucher “ Physical education is an integral part of total education
process and its aim is to develop physically, mentally, socially and emotionally fit citizens
through the medium of physical activities.”

According to J.B. Nash “Physical education is that field of education which deals with big
muscle activities and their related responses.

2. Aim of Physical Education

The main aim of physical education is all round development of the personality of the child i.e.
physically, mentally, socially and emotionally.

According to J.F. William “Aim of physical education is complete living through wholesome
development of human personality.”

3. Objectives of Physical Education

There are four main objectives of physical education:
1. Physical development
According to this objective body should grow in the proper way. Physical activities help in
development of the body. It also helps in improving neuromuscular coordination and the
various functions of different organs and systems of the body. If our body systems are fine
and healthy, only then we shall be able to do our work efficiently and be safe from several
diseases like high blood pressure, diabetes, obesity, arthritis, etc.
2. Psychological or Mental development
This development is related to positive thoughts, ideas, behavior and responses. This
objective improves the psychological balance of an individual i.e. mental progress or mental
development. This objective of physical education enables a person to overcome various
challenges of life in a good manner. By taking part in physical activities a person learns to
tackle various situations. During sports many situations occur in which player takes his/her
self-decision. So, this results in their mental development and decreases the stress level.
3. Social development
Physical education programs provide good opportunity and practical experience to develop
social qualities like cooperative behavior, friendship, togetherness, honesty, sportsmanship,
etc.

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 4. Emotional development
Emotions like love, hate, anger jealousy, fear, cheerfulness, pleasure, anxiety, etc. are very
important for optimum development of man’s personality. Physical education programs
provide good opportunities to practice these emotions and teach us to control them.

4. Various Physical Education Courses in India

Certificate courses in physical education (C.P.Ed.) - 6 weeks to 1 year
Diploma courses in physical education (D.P.Ed.) - 1 year
Bachelor’s degree in physical education (B.P.E.) After XII - 4 year
Bachelor’s degree in physical education (B.P.Ed.) After Graduation - 2 year
Master’s degree in physical education (M.P.E./M.P.Ed.) - 2 year
Master’s of philosophy in physical education (M.Phil.) - 1 year
Bachelor of Science in physical education - 3 year
Diploma course in sports coaching (NIS Diploma) - 1 year
Doctorate in philosophy of physical education (Ph.D.) - 3 year to 5 year

5. Important Training Institutions of Physical Education

Institutions
 Laxmibai National Institute of Physical Education (LNIPE), Gwalior.
 Netaji Subhash National Institute of Sports (NSNIS), Patiala, Kolkata, Bangluru,
Gandhinagar.
 YMCA (Young Man’s Christian Association) Institute of Physical Education, Chennnai.
 HVP (Hanuman Vyayamshala Parishad) Mandal Degree College of Physical Education,
Amravati.
 Laxmibai National College of Physical Education (LNCPE), Thiruvananthpuram
 Government College of Physical Education, Patiala, Hyderabad and Jodhpur.
 Indira Gandhi Institute of Physical Education & Sports Sciences, Delhi
 Christian College of Physical Education, Lucknow

Universities
Various universities are also providing different courses in the field of physical education and
sports.
 Jiwaji University, Gwalior
 Punjab University, Chandigarh
 Kurukshetra University, Kurukshetra
 Himachal Pradesh University, Shimla
 Delhi University, Delhi
 Alligarh Muslim University, Alligarh
 Banaras Hindu University (BHU), Banaras
 Guru Nanak Dev University (GNDU), Amritsar
 Mahatma Gandhi University, Karnataka
 Annamali University, Tamil Nadu
 Nagpur University, Nagpur
 Kolkata University, Kolkata

6. Career Options in Physical Education

1. Professional Sports person
Sports as a profession is attracting many youngsters these days as some of the
professional players in the world are earning a lot but such an approach need lot of skills,

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 fitness, hard work, determination and luck. Therefore this option should be chosen after a
very careful consideration of all the consequences.

2. Physical Education Teacher

For choosing Physical education teacher as a career, one must be well-qualified and
certified Degree or Diploma in Physical education from a recognized University.
3. Coach
For this as a career one must have a certified Diploma from NIS (National Institute of
Sports) in a particular sport. He/She must have good experience of playing and
participating in the game.
4. Physical Training Instructor
To choose this as a career one must possess certified diploma after 12th class and good
physical fitness abilities.
5. Fitness Trainer
To choose this as a profession the person must be very fit and healthy. He/She should
have the experience about the needs of the group, team, etc. to give fitness schedule.
6. Specialist or Official of Game
A good player can easily become a specialist or official of the game. This is a upcoming
profession.
7. Sports Journalist or Commentator
Today media, newspapers, magazines, T.V. Channels, etc. need professional people of
sports to perform in journalism. A large number of channels and newspapers need good
commentators or reporters, etc. So good sportsmen with impressive voice along with
handsome personality are appointed as commentators or reporters, etc.
8. Yoga Instructor
This career has good prospects, as the need of the society is coming up more towards
yogic practice. Thus, yogic techniques help to give therapeutic effect along with
overcoming stresses of life. For this as a career one must have good experience of
performing and educating yogic techniques.
9. Dietician
An educated physical educationist has good knowledge of Dietetics. So they can choose
this as a profession.
10. Physiotherapist
The knowledge of physical education provides good experience of sports injuries and
their treatment. Thus, they can adopt this as a profession like Sports- Physiotherapist,
Rehabilitation expert, Ortho-expert, Masseur, etc.
11. Bio mechanist
Talented and good researchers or physical educationists help in developing new scientific
tools which help the human race. They required in fast growing industries.
12. Administrator or Officer or Employee
A good sportsperson is a good leader and a good organizer. This helps him to act as a
good administrator. Many physical educationists are specially required as Administrators,
Directors, Managers, etc. Many private companies, limited companies, semi-government
companies, government sector firms, etc., prefer a sportsperson. So many players are
chosen for these professions like in Railways, Airways, Police, Defence, Banking,
Electricity Board, etc.

7. Competitions in Various Sports at National and International Level

Sports and games are an integral part of human culture and social interactions. A number of
sports and games are played around the world. Some sporting events are organised at the national
level while some are at the international level. At the national level, a few competitions are
common to almost all sports. Senior and Junior Nationals are organised by the respective

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 Federations; National School Games are organised by School Games Federation of India; and the
All India Inter University Championships are organised by the Association of Indian Universities.
Given below is a list of some important sports and various national and international
competitions associated with them.
Name of Sports National Level Competitions International Level Competitions
Archery National Archery Championship Olympic Games, Archery Asia Cup,
for Men and Women. Summer Olympics, Commonwealth
Games, World Archery Championships.
Athletics National Games, National Inter- Olympic Games, Asian Games,
state Senior Athletics Commonwealth Games, IAAF World
Championship, National Open Championships in Athletics, IAAF
Athletics Championship, Continental Cup, Athletics World Cup.
Federation Cup.
Badminton National Games, Narang Cup Syed Modi Championship, Wills World
(National Junior Team Men), Shafi Cup, Thomas Cup, Uber Cup, Asian
Qureshi Cup (National Junior Championship, World Championship,
Team Women), Mayor’s Cup. IBF Meet, Olympic Games, Sudirman
Cup.
Basketball National Basketball Championship FIBA World Cup, Olympic Games,
for Men and Women, National FIBA 3 × 3 World Cup, Euro League,
Juniors Inter State Championships, FIBA AmeriCup, FIBA Asia Cup.
Federation Cup.
Boxing Women and Men’s National Boxing World Cup, World Amateur
Boxing Championship, Junior and Boxing Championships, Olympic
Sub-junior Men’s National Boxing Games, Youth Olympic Games, AIBA
Championships. World Boxing Championships,
Commonwealth Games.
Cricket Ranji Trophy, Duleep Trophy, ICC World Cup, Twenty20 World Cup,
Irani Trophy, Deodhar Trophy, Ashes Cup, Asia Cup, Champions
Vijay Hazare Trophy, Indian Trophy, Net West Trophy, etc.
Premier League, etc
Football Santosh Trophy, Durand Cup, I- FIFA World Cup, FIFA Women’s
League, IFA Shield, Indian Super World Cup, FIFA Confederations Cup,
Cup. Olympic Games, AFC Asian Cup,
Asian Games.
Gymnastics National Championship, All India Summer Olympic Games, World
Inter University Gymnastics Artistic Gymnastics Championship,
Championship, Federation Cup. Asian Games, Commonwealth Games,
Olympic Games.
Hockey Rangaswami Cup (women), Indira Olympic Games, World Cup,
Gandhi Gold Cup, Federation Cup Champions Trophy, Champions
(women), Beighton Cup, Aga Challenge, Commonwealth Games,
Khan Hockey Tournament, Lady Sultan Azlan Shah Hockey
Ratan Tata Cup (women). Tournament, Alps Cup, Hockey Asia
Cup.
Judo National Federation Cup, All India World Judo Championships, Olympic
SAI Regional Judo Championship, Games, Asian Games, Commonwealth
Association of Indian Universities Games, Asian Judo Championships,
Judo Championship. Junior Asian Judo Championship, etc.
Handball National Games, HFI Men’s Olympic Games, Asian Games, IHF
National Handball Championship, World Men’s and Women’s Handball
HFI Women’s National Handball Championships, IHF Super Globe.
Championship.
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Kabaddi Pro Kabaddi League, National Asian Games, Kabaddi World Cup,
Kabaddi Championships, SAF Games.
Federation Cup.
Kho-Kho Federation Cup, Nehru Gold Cup, International Kho-Kho Tournament.
National Kho-Kho Championship,
Inter-University Championship,
Shivaji Cup.
Shooting National Shooting Championships Olympic Games, ISSF World Shooting
(India), All India G V Mavlankar Championships, ISSF World Cup,
Shooting Championship. Commonwealth Games, etc.
Swimming National Swimming Olympics, Asian Games,
Championships, All India Inter Commonwealth Games, FINA
University Swimming Swimming World Cup, World Aquatic
Championship. Championships.

Table Tennis National Table Tennis Olympic Games, Asian Games,

Championship, All India Inter Commonwealth Games, World Table
University Table Tennis Tennis Championship.
Championship.
Taekwondo National Taekwondo Olympic Games, Asian Games, World
Championship. Taekwondo Championships, etc.
Tennis All India Championship, Chennai Olympic Games, Wimbledon, US
Open, etc. Open, Australian Open, French Open,
Davis Cup.
Volleyball Men’s amd Women’s Nations Olympic Games, Men’s and Women’s
League, National Games, World Championships, World Grand
Federation Cup, National Champions Cup, etc.
Volleyball Championship, Indian
Volley League, etc.
Weightlifting National Weightlifting Olympics, World Weightlifting
Championships for Men and Championships, Summer Olympics,
Women. Asian Championship, Commonwealth
Games.
Wrestling National Wrestling Olympics, Commonwealth Games,
Championships. World Wrestling Championships, etc.

National Games of India is commonly known as ‘Indian Olympics’. These games are the highest
sporting events which host all the games and sports. In addition to these games, the individual
sports federations organise many invitational sporting events at the national and international
level to promote their respective sports.

8. Khelo India Program

The importance of sports and fitness in one’s life is invaluable. Playing sports inculcates team
spirit, develops strategic and analytical thinking, leadership skills, goal setting and risk taking. A
fit and healthy individual leads to an equally healthy society and strong nation.

Sports are an extremely important component for the overall development or our nation. India, in
the last five years has made steady progress in the field of sports. This tremendous potential
needs to be showcased at a global platform. It’s time we inspire young talent, give them top
notch, infrastructure and training of the highest level. We need to inculcate a strong spirit of
participation in sports that enables players to demonstrate their true potential. Only then can India
realise its dream of becoming a sports super power.
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The Khelo India Program has been introduced to revive the sports culture in India at the grass-
root level by building a strong framework for all sports played in our country and establish India
as a great sporting nation.

To accomplish the above objectives, Khelo India Program has been divided into 12 verticals,
namely-
Kheio India Program
(i) Play field development
(ii) Community coaching development
(iii) State level Khelo India centres
(iv) Annual Sports Competitions
(v) Talent search and development program
(vi) Utilization and Creation/Upgradation of Sports Infrastructure
(vii) Support to National/Regional/State Sports Academics
(viii) Physical fitness of school children
(ix) Sports for Women
(x) Promotion of Sports amongst people with disabilities
(xi) Sports for peace and development
(xii) Promotion of rural and indigenous/tribal games

Talented players identified in priority sports disciplines at various levels by the high powered
committee will be provided annual financial assistance of “INR 5 Lakh per annum for 8 years”.

Khelo India school games, which are a part of the Khelo India Program, are first being held from
31st January to 8th February, 2018 in New Delhi. Under-17 athletes have been invited to
participate across 16 disciplines, which are as follows:
(i) Archery (ii) Athletics (iii) Badminton
(iv) Basketball (v) Boxing (vi) Football
(vii) Gymnastics (viii) Hockey (ix) Judo
(x) Kabaddi (xi) Kho-Kho (xii) Shooting
(xiii) Swimming (xiv) Volleyball (xv) Weightlifting
(xvi) Wrestling

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 Unit 2
Olympic Value Education

1. Olympics, Paralympics and Special Olympics

Olympic Games
Ancient Olympic Games
The first ancient Olympic Games were held in 776 B.C. These games were organized first
time in the beautiful valley named “Olympia”. Due to this fact, these games were called
Olympic Games. These games were held with religious customs in the honour of their
god ‘Zeus’. The ancient Olympic Games continued for approximately one thousand
years. But in 394 A.D., Theodosius, the king of Rome stopped the organization of ancient
Olympic Games. Stadiums were destroyed. But even after that the memory of these
games remained in the hearts of the natives just like a burning fire. The people could not
forget these even after many centuries.

Rules of the Ancient Olympics

1. The competitor must be only a Greek.
2. Criminals were not allowed to participate in these games.
3. The competitor had to stay in Olympia for one month before the beginning of
Olympic Games. They had to take the oath that they had already taken the training
for 10 months in their state.
4. Women were not allowed to participate in competitions and see these games.
5. Only amateur sportspersons could participate in these games and not the
professionals.

Awards
Less attention was paid to awards in ancient Olympic Games. Only food grains and
animals were given as a reward. After that the crown made of olive leaves, was started to
be given to the winners. More stress was laid down on respect and honour, instead of
award, to the players in these games. Even the players used to participate in these games
for respect and honour and not for the sake of awards.

Modern Olympic Games

The credit of reviving the ancient Olympic Games went to a French man Baron Pierre
de Coubertin, who was born in Paris on 1st January 1863. He was a great admirer and
propagator of school sports. Due to his efforts, the first inter-school athletic games were
held in Paris in 1889. This was his first step in the direction of revival of Olympics on an
international scale.

It was in 1896 in the stadium at Athens (Greece) that the first Olympic Games of the
modern era were held. The funds for this meet were made available by the donation of
George Averoff of Greece. In these Olympic Games, there were 44 contests. The games
lasted from March 24th to April 3rd 1896. The second Olympics were held in Paris in 1900
and the 3rd in St. Louis, USA. But these two Olympics were a failure as they had been
organized with the world fairs. To revitalize the ancient custom, the contests were held
again in Athens (Greece) in 1906. Since then, except in 1916, 1940 and 1944, when these
Olympics were cancelled due to World Wars I and II, these Olympics have been held at
regular four yearly intervals.

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 Coubertin was also responsible for shaping the ideals as well as forming most of the rules
of modern Olympic Games. Without him there would have been no Olympics today and
consequently no Olympic story.

Paralympics
Paralympic Games are a major international multi-sport events for the athletes with
various disabilities such as athletes with mobility disabilities; amputations, blindness and
cerebral palsy. Paralympic Games are held at an interval of every four years following the
Olympic Games. These games are governed by the International Paralympic Committee.
The first Paralympic Games were held in Rome in 1960. However, the Paralympic word
was used officially in 1988 Summer Olympic Games which were held in Seoul. These
were Summer Paralympic Games. The first Winter Paralympic Games were held in 1976
in Sweden. The Winter Paralympic Games are also held after every four years.

Special Olympics
Special Olympics International was started by Eunice Kennedy Shriver (sister of former
President of the United States of America, John F. Kennedy), who believed that with
equal opportunities and experiences as everyone else, people with intellectual disabilities
could accomplish far more than ever thought possible. She was convinced that children
with intellectual disabilities could be exceptional athletes and through sports they can
realize their potential for growth.

The first International Special Olympic Games were organized in Chicago in July 1968. It
is a movement that uses sports to reform the lives of disabled persons. It gives training
and coaching to build the interest in sports, skill perfection, social interaction,
communication skills, talent and leadership abilities in intellectual disabled persons.

2. Olympic Symbols, Ideals, Objectives and Values of Olympism

Olympic Motto
Olympic motto comprises of three Latin words -
Citius - Faster
Altius - Higher
Fortius - Stronger
This motto was made to inspire athletes to run faster, jump higher and throw further to
achieve standards.

Olympic Flag
Olympic flag was designed according to Coubertin’s suggestion in 1913, but this was
firstly flown to Olympic stadium in 1920 at Antewerp Olympic Games. It consists of five
coloured ring circles interlinked with each other on white background. The five rings of
different colours linked together refer to five continents of the world i.e. Africa, America,
Asia, Australia and Europe. This flag symbolizes supporting attitude of all people of the
various continents. The colours of rings are blue, black and red (top) yellow and green
(bottom).

Olympic Flame
The Olympic flame is a symbol of knowledge, life and happiness. It also symbolizes
peace. This flame or torch is lighted or kindled in Olympic village of Greece and it is
carried by the runners to the place where the Olympic Games are going to be organized.

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 During this process it keeps burning. At the end of closing ceremony of these games this
flame is extinguished.

Olympic Ideals
“The important thing in Olympic is not to win, but to take part. The important thing in life
is not the triumph, but struggle. The essential thing is not to have conquered but to have
fought well.”

Objectives of Olympics
According to Coubertin, following objectives can be achieved through Olympic Games:-
1. To pay attention towards physical education and sports competitions in all the
countries of the world.
2. To develop the personality, character, citizenship qualities and health among the
youths.
3. Formation of good habits among sportspersons so that they could lead a health and
prosperous life.
4. To develop patriotism and fraternity among sportspersons.
5. To develop international fraternity and peace.
6. Not to have any discrimination on the basis of cast, race and religion.

Values of Olympism
1. Friendship & Solidarity
The Olympic Games are about spreading the spirit of friendship and solidarity among
people from various countries of the world. Not only the players but also nations come
together to participate in these games, leaving aside whatever political differences they
might have.
2. Peace
By acting as an agent of friendship and solidarity, the Olympic Games encourage the
adoption of peace. All individual differences are forgotten when participants arrive at the
Games, and the event commences with mutual respect and harmony.
3. Fair play
The Olympic Games are all about fair play. No player can win using dishonest means and
if found to do so are dealt with strict penalties. To participate and win at the Olympic
Games is a matter of honour for both the players and their country, so all precautionary
measures are usually taken.
4. Equality
At the Olympic Games, no preference is shown on the basis of race, colour, caste or
religion. The winners may belong to any country or community; it is their courage, skills
and hard work that secure them their medals.

3. International Olympic Committee

International Olympic Committee (IOC) is the supreme authority of the Olympic
Movement formed in June 1894. It is committed to support and promote participation is
sports throughout the world. The IOC has its headquarters in Lausanne, Switzerland.
International Olympic Committee consists of members from the various countries, which
constitutes president, vice presidents, executive board and secretary general.
Functions of the IOC
1. The place where the Olympics will be organized is decided by this committee. The
right to decide the days on which the games will be held also rests with this
committee.
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2. For conducting the competition and general programmes for the Olympics,
fundamental rules and regulations are set up by this committee.
3. It also encourages and supports the promotion of ethics in sport as well as
education of youth through sports.
4. It also ensures the regular celebration of the Olympic Games.
5. It takes action in order to strengthen the unity and to protect the independence of
the Olympic Movement.
6. It also acts against any form of discrimination affecting the Olympic Movement.
7. It encourages and supports the promotion of women in sports at all levels.
8. It leads the fight against doping in sports.
9. It encourages the development of sports for all.
10. It opposes any political or commercial abuse of sport and athletes.

4. Indian Olympic Association

Indian Olympic Association (IOA) was established in 1927. Sir Dorabji Tata and
Dr. Noehren became the founder President and Secretary General respectively of
IOA. Since then Indian Olympic Association is functioning and it is affiliated with
International Olympic Committee (IOC). The head office of IOA is at New Delhi.
Indian Olympic Association is the apex sports organization of Olympic Sports in
country.
Functions of IOA
1. To develop and promote the Olympic movement and amateur sports.
2. To promote and encourage the physical, moral and cultural values among youth
for development of good health and good citizen.
3. To enforce all rules and regulations of games and sports at national level
competitions.
4. To provide training and preparation of players for participation at International
level competitions like Olympic Games, Asian Games, Commonwealth Games,
South Asian Games, World Championships and other International Games.
5. To assist National Sports Associations or Federations for better selection of
players and their training.
6. To provide technical help for conducting National level competitions.
7. To observe and check the smooth working of National Sports
Associations/Federations.
8. To provide official sponsorship to players for participation at International level
competitions.
9. To supervise the sports development in the country like stadiums, infrastructure,
etc.
10. Random check of athletes related to drugs, etc. as per directions of IOC.
11. To arrange funds for sports programmes for training of players, infrastructural
developments and sponsorship of players, etc.
12. To promote Olympic Games at every level in India.

-x-x-x-x-x-x-

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 Unit 3
Physical Fitness, Wellness and Lifestyle

1. Meaning & Importance of Physical Fitness, Wellness and Lifestyle

Physical Fitness
Physical fitness is the ability of an individual to do daily routine work without any undue
fatigue and after the work is over he/she is able to recover fast and quickly.

According to Webster Encyclopedia

Physical fitness is the capacity of an individual to do daily routine work without fatigue;
moreover, to participate in playful activity and still reserve enough capacity to meet any
emergency.

Wellness
It is the ability of an individual to lead a mentally, socially and emotionally balanced life
along with physical fitness. Wellness keeps us physically fit, psychologically balanced,
emotionally stable and socially sound.

According to James Randi – Wellness is health related practice to optimize individual

ability with balance of physical, psychological, intellectual, social, emotional and spiritual
aspects of life.

Lifestyle
It is a way of person leads his/her life. It includes the patterns, social relations,
consumption, entertainment, etc. It is expressed in activities, attitude, interests, opinions
and values.

According to American Heritage Dictionary – A way of life or style of living that reflects
attitude and values of a person or a group.

Importance of physical fitness, wellness and healthy lifestyle

1. Total Efficiency is Improved: A physically fit person can perform more work
without tiredness. Therefore, his total efficiency is improved.
2. Better Quality of Work: A physically fit person has better responses. He is more
accurate. Therefore, there is less wastage of energy. There is better quality of work. It
improves neuro-muscular coordination.
3. Optimum Growth and Development: Physical fitness and wellness programmes
provide good and healthy environment. This helps in the optimum growth and
development.
4. Better Utilisation of Time: Physical fitness programme provides good atmosphere
for growth and development. Thus, time is utilized in a healthy way.
5. Prevents Health Hazards and Health Problems: The programmes of physical
fitness and wellness improve our immune system. Thus, prevents us from various
diseases and illnesses. Moreover, healing is faster and quicker.
6. Improve Physiological Functioning: Physical fitness and wellness programmes
improve the functioning of various systems. Thus, body works efficiently and
effectively without any disorder.
7. Good Looking Physique: Physical fitness and wellness activities help us to maintain
good shape, size and body structure. Thus, physical personality becomes attractive.

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 8. Improvement in Physical Abilities: Physical fitness and wellness activities directly
improve strength, speed, endurance, flexibility and coordinative abilities to a great
extent.
9. Development of Social Qualities: Through physical activity many social qualities are
developed like cooperation, adjustment, tolerance, patience, leadership, etc. which
help us to adjust well in society.
10. Prevents Premature Ageing: A healthy, clean and safe environment provides
optimum wellbeing to live most. This keeps us young throughout and prevents from
premature ageing.
11. Relieves Tensions and Stresses: Physical activities help us to control and manage
stress. It also directs our emotions in good way. They give us joy, fun and pleasure.

2. Components of Physical Fitness

Strength
It is an ability of muscles to overcome resistance. Strength can be defined as the amount
of force a muscle can exert. It is an essential component for games and sports. Different
games and sports require different levels and types of strength. It can be improved
through systematic training.

Speed
It is the ability to perform movement at faster rate. In other words, it is the ability to move
as fast as possible. Speed is basically dependent on heredity but can be improved through
proper training. It depends upon the white muscle fibres (fast twitch). It is one of the
important components for sprinting and also required for fast response skills in games and
sports.

Endurance
It is the ability to sustain or continue activity. In other words, it is the ability to resist
fatigue. It is one of the important components for middle and long distance races, and it is
required for almost all major games like football, hockey, basketball, etc.

Flexibility
It is the ability of joints to move in maximum range. In other words, this is the range of a
joint to move maximum. Flexibility is specific to a given joint and dependent upon the
musculature surrounding a joint. Flexibility varies from joint to joint due to its structure,
surrounding, adjoining ligaments, tendons and muscles.

Coordinative Ability
It is the ability of the body to perform movement with perfection and efficiency. It is the
combination of strength, speed, endurance and flexibility during movement. The accuracy
of actions, rhythm, change of movement, balance, graceful action, etc. all depends upon
co-ordinative ability. It is required for almost every game.

Agility
It is the ability of the human body to change direction quickly and effectively. In other
words, it is the ability to change movement or direction in the shortest time without
getting unbalanced.

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3. Components of Wellness
Wellness is modern concept of health and includes factors like mental, emotional, moral
and sociological aspect of individual behavior along with physical fitness. The main
components of wellness are:
1. Physical fitness – It is a basic component of wellness as it form base on which we
can develop other forms of fitness. It is the basic need for enjoyment and success
in life. Without physical fitness an individual is good for nothing and cannot
achieve anything in life.
2. Mental Balance – The need for maintaining mental balance in our behaviour
arises at each and every sphere of life. A good social behaviour demands good
actions on our part, since society does not tolerate unsocial behaviour. Therefore,
an individual should be mentally sound and good member of society.
3. Emotional Stability – To be healthy and successful in life, we should have
control over emotions like fear, anger, frustration, etc. Proper control over such
emotions greatly contributes to our health.
4. Social fitness – Our social need compel us to live in a society and to behave as
healthy member of society. To make some contribution to society, we should
display the qualities of fair play, discipline, friendship, cooperation, etc. Such
necessity compels us to be socially fit.
5. Moral Development – Development of moral qualities help us in selecting right
path in our relation. This helps in understanding what is right and what is wrong in
human relations.

4. Components of Health Related Fitness

Cardiovascular Endurance
It is the ability of lungs, heart and blood vessels to supply sufficient amount of oxygen
and nutrients to the cells to meet the demand of activities characterized by moderate
contraction of large muscle group over a prolong period of time.

Muscular Strength
Maximal contraction power of muscle is known as muscular strength. The muscular
strength is usually measured with respect to individual group of muscles acting together.
In simple words, the amount of force a muscle can exert.

Muscular Endurance
The duration for which the muscle may perform work maximally is known as muscular
endurance.

Flexibility
It is the ability of the muscle to perform movement with large amplitude (range of
motion). The range of movement in the joint or sequence of joints is known as flexibility.
For e.g. touching fingers to the toes while standing without bending the knees.

Body Composition
It is the classification of human body into fat weight and lean body mass. It could also be
defined as the amount of fat mass and lean body mass in human body. Proper body
composition is very important for good health.

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 Unit 4
Physical Education & Sports for CWSN

1. Aims & Objectives of Adaptive Physical Education

Adapted physical education is specifically designed programmes of physical activities
for special category people like physically challenged or handicapped, orthopedic
impaired, mentally retarded or mentally disordered, blind, abnormal growth, disabled
people, etc. Physical education programmes in a modified way help for the
development or teaching or recreation and play, etc. to special category people.
Adapted physical education programmes have variety of modified physical activities
for these people. Examples-
Leg handicapped people participate in races, throws, basketball game, etc. (on wheel
chair).
Hand handicapped people participate in jumps, football game, etc.
Blind people participate in throw ball game, cricket with sound ball, etc.
Mentally retarded or mentally disordered people participate in modified games,
recreational games, etc.
Benefits or objectives of Adapted physical education are:
 Promotion of physical activity as part of an active lifestyle
 Development of fundamental motor skills necessary for participation in sports
with peers
 Enhancement of self-esteem and self-image
 Increased physical independence, self-help skills or skills that promote
independence and self-sufficiency and/or mobility
 Decreased health-related complications
 For early childhood or young childhood, development of functional and
developmentally appropriate motor skills that allow the child to play and
participate in an educational environment.

2. Organization promoting Adaptive Sports

Special Olympics Bharat
Special Olympics Bharat is a movement that uses sports as a catalyst to change the
lives of children and adults with intellectual disabilities or mentally challenged
persons. It was founded in 1987 as Special Olympics India and changed to Special
Olympics Bharat in 2001. It is recognized by the Government of India as a National
Sports Federation for the development of sports opportunity for the people with
intellectual disabilities.
Its mission is to provide sports training and organize sports competition throughout
the year for children and adults with intellectual disabilities, giving them persistent
opportunities to develop physical fitness, demonstrate courage, experience joy and to
participate in sharing of gifts, skills and friendship with their families, other Special
Olympics and the community.

Paralympics
Paralympic Games are a major international multi-sport events for the athletes with
various disabilities such as athletes with mobility disabilities; amputations, blindness
and cerebral palsy. Paralympic Games are held at an interval of every four years
following the Olympic Games. These games are governed by the International
Paralympic Committee. The first Paralympic Games were held in Rome in 1960.
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 However, the Paralympic word was used officially in 1988 Summer Olympic Games
which were held in Seoul. These were Summer Paralympic Games. The first Winter
Paralympic Games were held in 1976 in Sweden. The Winter Paralympic Games are
also held after every four years.

Deaflympics
Deaflympics are International Olympic Committee (IOC) sanctioned events at which
deaf athletes compete at an elite level. Unlike the athletes in other IOC-sanctioned
events (the Olympics, the Paralympics, and the Special Olympics), the Deaflympians
cannot be guided by sounds (e.g., the starter’s guns, bullhorn commands or referee
whistles). The games have been organized by the ICSD. “The International
Committee of Sports for the Deaf” since the first event.
The Deaflympics are held every four years, and are the longest running multi-sport
event excluding the Olympics themselves. The first games, held in Paris in 1924, were
also the first ever international sporting event for athletes with a disability. The event
has been held every four years since, apart from a break for World War II, and an
additional event, the Deaflympic Winter Games, was added in 1949. The games began
as a small gathering of 148 athletes from nine European nations competing in the
International Silent Games in Paris, France, in 1924; now, they have grown into a
global movement.

3. Concept of Inclusion, its need and Implementation

Inclusion in education is an approach to educate the students with special educational
needs. Under the inclusion model, students with special needs spend most or all of
their time with non-special needs students. Inclusion doesn’t endorse the use of
separate classrooms/schools to separate students with disabilities from students
without disabilities.

Need and Importance of Inclusive Education

1. Around the world, people have been trying to include children with special
needs in the mainstream curriculum. To achieve inclusive education to the
fullest, we must take every step to enroll children with special needs in regular
schools and cater to them effectively as they find hardships in learning and
participating in classroom activities along with other children.
2. In regular schools, every class has children from diverse environments and
capabilities. It is important for teachers to understand the diversity and accept
every student with their own potentials. In inclusive education, teachers devise
activities wherein all the students are included, however different their targets
are. In this manner, children are able to attain success in whatever they do.
3. It is observed in general that when children are exposed to an enhanced
curriculum or learning environment, they tend to perform better. Researches
also substantiate the fact that inclusive education will pave way in building
healthy relationships and improved social skills.
4. Children with special needs, when they are in regular schools, they are able to
receive more help from teachers and their fellow students. Children in the
classroom, while learning and helping their friends who need that extra help,
develop social cognition and they become well aware of the needs of such
children and make them feel cared for, loved and safe.

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 Implementing Inclusive Education
Inclusive education is a means to inculcate confidence and pride in children with
special needs as they are able to attain success along with their counterparts in the
classroom. There were many great scientists like Thomas Alva Edison, Albert
Einstein and Graham Bell who had learning disabilities. Considering the benefits that
we could derive by educating children with special needs along with children with no
disability in inclusive education, Government of India should propose pointers that
can build a strong education system in the country. The measures to be adopted by the
government for better implementation of inclusive education are as follows.
1. The Right to Education is to be made effective in all states so that every child
receives education and through inclusion, addressing children with special
needs is also taken care of.
2. Teachers, especially in rural areas, are to be trained well so they are equipped
with the required knowledge to teach children with special needs in an
inclusive system of education. Workshops to be conducted to keep them
abreast of the recent developments in inclusive education.
3. Regular analysis of schools, curriculum and amenities are to be done to
develop a support team to give access to the regular curriculum methods to
children with difficulties in learning. This is possible with a flexible approach
whereby teachers and students are able to rectify the problems that they face
during the teaching-learning process.
4. Parents should be taken as a resource and be involved in decision-making
process to enhance their child’s learning. They are to be made partners in the
education so that a collaborated effort would result in effective inclusive
education.
5. To enroll children with special needs in regular schools requires a lot of
adjustments in terms of classrooms, transport facilities and educational
materials. Materials should be provided based on the needs of the students so
that they are able to learn along with their regular peers. These include books,
stationery, assistive devices, audio textbooks or Braille textbooks, etc.
6. A suitable examination system and periodic evaluation of children with special
needs to be in place to meet the challenges and changing trends in special
education. Curriculum experts should carefully design programmes so that
curriculum is made parallel for all the children with or without special needs in
inclusive education.

4. Role of various professionals for children with special needs

1. School Counselor: The role of the school counselor is to equip and empower
all the students, including those with special needs to achieve their full
potential, gain self-confidence and ultimately become productive members of
the society.
2. Physiotherapist/Physical Therapist: Physical Therapists often work with
children who have difficulty with mobility and stability. Various aids like
wheelchairs, orthotics, standards, etc., are provided in case the child needs
them.
3. Occupational Therapist: Occupational Therapist works with children to
improve their fine-motor skills, sensory processing, visual skills and self-care.
Occupational Therapist is useful in anger management and teaching social
skills to the students.
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4. Speech Therapist: Speech therapist works with children in case they have
issues with speech and language. Speech therapist helps individuals to gain
ability to communicate through speech and language.
5. Special Educator: Special educators create and apply appropriate curricula
and activities to meet the requirements of special needs children. They assist in
providing/developing Individualized Educational Programs (IEPs) for students
who need them.
6. Physical Education Teachers: Physical Education teacher’s job is to provide
maximum physical activity time within the classes. They have a unique
responsibility within the school program to ensure that the students are
physically active. They are required to effectively organize space, equipment
and games in order to promote mental as well as physical health.

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 Unit 5
Yoga

1. Meaning & Importance of Yoga

Meaning of Yoga
The word yoga has been derived from a Sanskrit word “Yuj” which means to join, add or bind.
Yoga is a science which deals with health of body and harmony of mind. It is the way of life or
a mean to enjoy complete healthy, happy and peaceful life.

Definitions
According to Swami Digambar Ji, “ Yoga is a union of Atma and Parmatma.”
According to Shri Vyas, “The meaning of yoga is Samadhi.”
According to Dr. Sampurnanand, “Yoga is a spiritual Kamdhenu which gives what we wish.”

Importance of Yoga
Yoga is a science as well as art of living for a healthy, prosperous and happy life. The effects
of yoga are mostly internal and regular practice of yoga develops body and mind to its
optimum level. The benefits or the effects of yoga are:-
a) Improves Cardiovascular system – Yoga asanas and pranayams improve the efficiency
cardiovascular system, thus endurance is highly developed with sufficient level of strength
ability. It strengthens respiratory muscles and other organs to optimum level.
b) Cures various diseases – Yoga practice prevents and cures many types of diseases like
cold, cough, asthma, gastric problems, constipation, piles, obesity, high blood pressure,
cardiac problems, diabetes, e tc.
c) Proper functioning of Digestive organs – Yoga asanas, pranayams and kriyas improves
the efficiency of digestive organs. The digestive glands function properly. Moreover, it
develops high level of immunity.
d) Relieves tension and stresses – Yoga relaxes the body and mind. It removes the stresses,
tensions and worries. Thus, it freshens our mind and soul completely.
e) Develops concentration – Various techniques of yoga develop the concentrations to great
extent, thus memory recall ability increases. The meditation techniques stabilize the
deflected mind in proper direction.
f) Good posture – Yogic asanas tones up body and its muscles. It shapens the body to
attractive. It reduces excessive fat from the body, thus prevents obesity. It also regulates
proper diet according to individual needs.
g) Removes Ortho problems – Many types of chronic ortho problems like arthritis, joint pain,
spondylitis, headache, etc. can be prevented and cured through yoga.
h) Prevents premature ageing – Yoga techniques prevent premature ageing, thus old age
factors can be delayed and optimum healthy living can be attained.

2. Elements of Yoga
According to Yogshastra of Patanjali, the path of yoga includes eight elements or parts of yoga.
These elements are:-
i) Yama – The first element of yoga is known as Yama. This element lays down the rules of
morality for the individual and the society as a whole. These rules includes-
a) “Satya” or Truth
b) Nonviolence or “Ahinsa”
c) Non-stealing
d) Bhramcharya
e) Not desiring what belongs to others or what others possess

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 ii) Niyam – This element of yoga refers to the rules of conduct for the individuals. These rules
are meant for self-purification. Such rules includes-
a) Practice cleanliness
b) Cultivate contentment or “Santosh”
c) Educate the self
d) Surrender to God
iii) Asana – Asanas means the performance of certain body postures for acquiring health and
internal physiological balance. By performing asanas one can develop strength, flexibility,
balance, etc. They keep the body free from diseases. For e.g. – Sukhasana, Tadasana,
Trikonasana, Chakrasana, etc.
iv) Pranayam – Pranayam means the science of breath control and includes the process of
inhalation, exhalation and retention of breath. It helps in strengthening the respiratory
system, purifies the blood and refreshes the mind. For e.g. – Anulom Vilom, Surya Bhedan,
Kapalbhati, etc.
v) Pratyahara – In this fifth element of yoga, yogi tries to bring senses under his control and
by doing so he can be successful in destroying the destructive qualities and acquire good
and divine qualities. It develops inner mental strength by controlling sense organs.
vi) Dharana – It is an attempt to concentrate on a single point or an object. It is the state of
complete absorption or “Ekagrrata”. It is difficult to attain this quality because it is very
difficult to control the mind. However, without “Ekagrata” one cannot master anything.
vii) Dhyan – When the flow of concentration is uninterrupted, the state that arise is “Dhyan” or
Meditation. It is the process of controlling the mind and develops high level of
concentration. In Dhyan, person remains in the state of consciousness and he sees the light
that shines in his own heart.
viii) Samadhi – It is the last stage of yoga. In this stage yogi tries to merge himself with the
divine spirit. It is said to be the state of going beyond consciousness but still remains fully
conscious and alert. It is the state of super consciousness when dhyan reaches its climax. It
is also the state of union with God.

3. Yogic Kriyas
Human body is just like a machine and the way in which the machine requires inner and outer
cleanliness for smooth and systematic functioning, in the same way human body also needs
inner and outer cleanliness for proper functioning. Generally we do outer cleanliness of our
body which is very easy but inner cleanliness is slightly difficult. The yogic kriyas are also
called “Shat Karmas”. This means six actions. The cleanliness of internal organs of the body
can be done by these six actions:-
1. Neti
2. Dhouti
3. Vasti
4. Nauli
5. Tratak
6. Kapalbhati

4. Yoga for concentration and related Asanas

Yoga for Concentration
Concentration is one’s power of focusing or attention on something. It is an important
attribute in our life that enables us to perform well in all that we do. Yoga, by its nature, is
said to be a great means to improve concentration. Meditative exercises through certain yogic
asanas help train mind and bring it to a relaxed state. Through this technique, we can deal
with feelings of stress and anxiety and focus well on the work. Some of the asanas that helps
in improving concentration are:

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Sukhasana
Those who have difficulty in meditating in the Padmasana (lotus), Sidhasana (adept) or other
meditation postures, may simply sit cross-legged. It is very important to keep the head and
body very straight, resting the hands on the knees and without straining.
Advantages:
1. A very good meditation posture.
2. It improves concentration.
3. It is a posture important for worship of God.
4. Increases the glandular functioning.
5. Improves leg strength and flexibility.
6. Cures arthritis and knock-knees.

Tadasana
In this asana, person stands on toes, slowly raises both hands as much as possible while
coming on toes.
Advantages:
1. Cures postural problems like kyphosis, scoliosis, neck spondylitis and flat foot.
2. Increases height in children.
3. Develops leg muscles.
4. Relieves leg and ankle pain.

Padmasana
Padmasana is a meditation posture. We begin by placing the right foot on the left thigh and
the left foot on the right thigh. The position of the heels is adjusted so that they are both
pressing on the nearest part of the abdomen. The hands are kept open and rest on the knees,
palms in the air with the tips of the index finger touching the thumb, thus forming a small
circle called ‘Jnana Mudra’. It is important to keep the head and spinal column straight, but
without straining.
Advantages:
1. This posture develops physical and mental stability.
2. It calms the nerves.
3. Relieves the stiffness of knees and joints.
4. The entire body is kept in complete equilibrium.
5. Improves leg strength and flexibility.
6. Cures arthritis, sciatica and knock knees.
7. Pranayams are performed in this posture.

Shashankasana
Shashankasana is also called as hare pose. Sit in the Vajrasana position with palms on the
knees and raise your arms up and stretch upwards from the trunk then keeping the arms
straight, lower your body towards the floor and rest your hands on the floor. Ensure that your
elbows are straight. Close your eyes and maintain the pose for three to five breaths.
Advantages:
1. Shashankasana improves concentration as the brain and all sense organs get a good
supply of blood.
2. The spine gets a forward stretch and becomes flexible and strong.
3. It relaxes the leg muscles.
4. It strengthens kidneys and stimulates its functions.
5. Shashankasana plays an important role in treating disorders of the gastrointestinal tract
and reduces the excess fat from the abdominal region and waist.
6. This asana is the best remedy to cure constipation and controlling diabetes.
7. It makes you calm and relaxed.
8. Increasing the memory power if this asana is done regularly.

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 Naukasana
From supine lying position raise the legs and upper body about 12 inches above the floor.
The body weight to be rested on the buttocks and maintain the balance.
Advantages:
1. This asana strengthens the abdominal muscles.
2. It improves core stability and strength.
3. It improves the strength of the arms, shoulders and the thigh muscles.
4. It helps in reducing fat around the abdominal area.
5. Cures digestive problems.
6. Improves concentration.

Vrikshasana (Tree Pose)

It is balancing on one leg while the other leg is flexed resting on inner thigh by focusing your
eyes on one point. Simultaneously raise both the arms overhead and join the palms.
Advantages:
1. It improves balance and body stability
2. It improves concentration and will power.
3. It increases leg strength.
4. It cures Arthritis and Knock knees.

Garudasana (Eagle Pose)

In a balanced position one leg is rolled over the other leg while hands are also rolled one over
other in front. Keep your eyes fixed on the point in front of the body throughout.
Advantages:
1. It improves leg flexibility, strength and coordination.
2. It improves the body posture.
3. It improves the balance and stability of the body.
4. It improves concentration and mental strength.
5. It strengthens the immune system of the body.
6. It cures Arthritis and Bow legs.

5. Relaxation Technique for improving concentration – Yog-nidra

Literally, yoga nidra means ‘Psychic sleep’ i.e., sleep with full awareness. In the practice of
yoga nidra the body sleeps but the mind remains awake listening to the instructions. In
psychology the state achieved in yoga nidra is termed the hypnogogic state, a state between
sleep and wakefulness. Yoga nidra is performed in the posture of shavasana, with the eyes
closed.
Advantages of Yoga Nidra
1. The systematic and regular practice of yog nidra helps in relieving stress and tension.
2. Yog nidra relaxes the mind.
3. Yog nidra enhances memory power and learning capacity.
4. Yog nidra manages psychosomatic diseases.
5. Yog nidra helps in building up the will power.

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 Unit 6
Physical Activity and Leadership Training

1. Leadership Qualities and Role of a Leader

Leadership
Leadership is a social quality which is found among people of various ages, sex, members of
different races and from various cultural and economical backgrounds. The dictionary meaning
of the word Leader is one who directs others.
According to Montgomery, “the capacity and will to rally men and women for a common
purpose is called leadership.”
According to P.M. Joseph, “Leadership is the quality which enables the person to take initiative
and guide others in performing some required task.”
In simple words, leadership may be defined as the quality of the person to lead others in various
facets of life.

Leadership Qualities
There are some personal as well as professional qualities that are necessary for good leaders.
These qualities are:-
1. Academically Sound – Leader must be well qualified with good command and should have
good experience to lead the group. Leader should have sufficient knowledge about the
subject. He/she must be efficient to give comment and understand the needs of the group.
2. Good Personality – Leader should have a handsome and attractive personality. Leader must
be fit and healthy along with good perfections in the activity.
3. Intelligent – Leader should be intelligent and creative. Leader must think logically with
abstract thinking to solve the problem. Leader must understand the needs of the group.
4. Self-Discipline – Self-discipline, regularity, punctuality, adjustment, politeness, patience and
tolerance must be possessed by leader. This inspires others to do the same.
5. Determination – Firm decision making capability and determination are expected from a
good leader. Leader must have the desire to improve further and solve problems on priority
basis.
6. Impartial – Leader should be impartial and unbiased towards the followers. He/she should
justify to their group and support every member.
7. Loyal – Leader must be loyal to his/her group and do sincere efforts for progress of group,
moreover, leader should encourage others to do the same. He/she should be sincere and
honest towards the group.
8. Good Moral Character – Leader must possess moral values with good character. Leader’s
behavior should be good and an example for others. The social qualities of a leader should be
praiseworthy.
9. Inculcate Friendship – Leader should encourage cooperation, team spirit, brotherhood and
inspire group to do the same. Courageous quality and logical thinking enhance the leadership
qualities.
10. Example for Others – Leader’s behavior should be such that everybody is impressed by
him/her and should present an example for others.

Role of a Leader
1. Group Representation – Leader is the representative of the group. He/she expresses the
ideas, thoughts and interests of the group. Leader represents group in various delegations,
occasions and meetings. Leader takes decision on behalf of group.
2. Opportunity to Direct – It provides opportunity to direct and lead the group for betterment.
It improves the command, class or team control in better way and excels in every sphere.
3. Better Discipline – A student leader helps in better utilization of class time as he/she assists
the teacher or coach in class discipline.
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 4. Develops Socialization – A leader develops social qualities among its team members and
encourages others to do the same.
5. Inspire Others – Student leader encourages and inspires others to perform better. He/she
motivates the group to improve further.
6. Better Organization – Leadership improves organization skills thus better organization. A
leader ensures better adjustment and good use of resources of a student with teacher.
7. Close Relationship – A leader provides close and healthy relationship between the members
of the group thus better understanding between them.
8. Provide Recognition – Good leaderships provide recognition to a group in society and
impress everyone.

2. Creating Leaders Through Physical Education

Physical education programs are planned with the aim of all round development of individual
with special focus on leadership qualities. Physical education programs and its activities (games
and sports) provide lot of opportunities for leadership such as classroom, playground, playfields,
adventure camps, tours, etc. thus enhances leadership.
To create and develop a good leader through physical education, the following points should be
considered:-
1. Appointing Leader for Different Activities – A student leader should be appointed for
different activities like game leader, captain of team, fitness leader, line leader, class leader
or monitor, discipline leader, intramural/house leader, etc.
2. Responsibility for Conducting Event – A student leader should be given independent
responsibility to conduct sports event while check over and corrections should be done by
teacher.
3. Given Authority – A student leader should be given authority to take decisions regarding
conduct of sports program while check-over should be there by teacher.
4. Assigning Duties – Student leader should be assigned duties such as ground and equipment
arrangements, discipline and control of team, collection of funds, instruction to group, team
selection, etc. while check-over and corrections should be done by teacher.
5. Recognition and Honour to Leaders – Leader should be given recognition, honoured in
public or group. They should be given shoulder badges, chest logo, etc.
6. Special Consideration – Leader should be given special consideration in sports programs
and praised for their work in public or group.
7. Guidance and Tips to Leader – The teacher should be the guiding force of the leader and
give special tips for improvement of their leadership qualities.

3. Meaning, Objectives and Types of Adventure Sports

Adventure Sports – Adventure in literary terms mean the activity involving danger and
unknown risk. Thus Adventure sports can be defined as the physical activities in which the
person is exposed to injury or harm while performing the skill for competition or entertainment.
Adventure sports activities are mostly performed in natural environment. Adventure sports are
those sports which are related to unlimited thrill, excitement, entertainment and adventure.
Adventure sports are also popularly known as extreme sports. The individuals, who are involved
with adventure sports, compete against nature rather than against another individual. Adventure
sports comprise of very wide range of activities like Camping, Trekking, Rock climbing,
Mountaineering, River rafting, Surfing, Paragliding, etc.

Objectives of Adventure Sports – Adventure sports are often very challenging and upto some
extent have different objectives from other types of sports. These sports have following
objectives:-

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i) To develop self confidence – The individuals who engage in adventure sports compete
with themselves and therefore have a great sense of achievement when they achieve their
goal. They overcome fear and experience thrill. In this way, these sports help to develop
self confidence.
ii) To have bonding with nature – Most of the adventure sports are outdoor activities which
give participants ample opportunities to experience nature. The participants come closer to
the nature. They have bonding with the nature. This bonding with nature provides exposure
to natural environment.
iii) Proper use of abundant energy – It is another objective of the adventure sports activities
to channelize the energy of the participants in positive and healthy manner by satisfying
their needs. The participants have energy to perform the activities but it must be used in
appropriate manner.
iv) Help in developing the capacity to face challenges – Adventure sports provide ample
opportunities for participants to develop the capacity to face challenges and risk.
v) To enhance courage and determination – Adventurous activities enhance the courage
and determination in the participants. These make them ready to accept the odds and
determine to move ahead while performing the skill.
vi) To give thrill and joy – The most important objective of the adventure sports is to give
thrill and joy to the participants while doing these activities. These skills must be enjoyed
by viewers and performer equally.
vii) To develop mental and physical fitness – These sports are helpful in developing mental
and physical fitness. Such sports involve fitness skills. For example, climbing mountains
requires the use of all the major muscle groups as well as mental sharpness.
viii) To improve social relations – To improve social relations among the participants is
another objective of adventure sports. During the participation in adventure sports activities,
qualities like cooperation, sympathy, helpfulness, adjustment, unity, sincerity, patience,
tolerance, etc. are developed.

Types of Adventure Sports Activities and their Safety Equipments

1. Rock Climbing – Rock climbing is one of the most dangerous sports activity which requires
a strong mental control, agility, flexibility, endurance and various coordinative abilities such
as balance, coordination, reaction ability and rhythm etc. It is an activity in which
participants climb on natural rock formations or on artificial rock walls. The goal is to reach
at the apex or summit of a formation or the end point of pre-determined route without falling.
To successfully complete a climb, the participant must come to the base safely.
Rock climbing is a dangerous activity thus proper knowledge of climbing techniques and
usage of specialized climbing equipments are required for safety such as climbing shoes,
climbing chalk, climbing rope, harnesses, carabiners, clippers, belay device, bolts, hexes,
pitons, climbing helmet, safety belt, safety hooks, etc.
2. Trekking – Trekking is a long adventurous journey undertaken on foot in areas where
common means of transport are generally not available. Trekking refers to making the long
and difficult journey on the mountains for pleasure or sport. It needs a lot of courage,
confidence and a strong physique. The trekker should enjoy the nature and shoot the scenic
beauty. The trekker should not spoil or disturb the nature where fauna and flora should be
appreciated.
The Trekker should prepare properly for the trekking and they should carry important
required materials like tent, sleeping bag, water bottle, mug, pan, rope, safety kite, first-aid
kit, trekking map of area, knife, binocular, backpack or rucksack, etc.
3. Mountaineering – Mountaineering is another type of adventurous sports prevailing all over
the world. Mountaineering or mountain climbing is a age old activity of climbing up or
scaling the steep slopes of a mountain side in hopes or reaching the summit or top.
Mountaineering began as attempt to reach the highest point of climbed or unclimbed big

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 mountain. Mountaineering is branched into three parts: Rock climbing; snow camping and
back-packing, etc. Mountaineering requires lot of experience, athletic ability, high altitude
training and technical knowledge to maintain safety.
It also requires specialized tools and equipments like snow climbing shoes, snow cutter, hex,
axe, climbing rope, nails, harness, carabiners, clippers, belay device, trekking compass, bolts,
piton, safety belt, climbing helmet, safety hooks, snow gloves, high energy packed food, etc.
4. River Rafting – River rafting is also named as White water rafting. It is a challenging
recreational outdoor activity using a boat or raft to navigate over the flow of river. Raft is
lightweight multilayer rubberized boat filled with air, its chambers enabling it to float on
water. This is usually done over fast flowing river or stream in order to provide thrill and
excitement to rafter. The development of this activity as leisure sports has become popular in
Himalayan Rivers. This activity is dangerous if safety measures are not considered.
The requirement for this activity is safe raft, life jacket, raft push, knowledge of swimming
and following the expert or lifeguard instructions, etc.
5. Surfing – It is a water sports in which the wave rider referred to as ‘Surfer’ rides on moving
wave balancing on the surfing board. The wave usually carrying the surfer near the shore.
The waves suitable for surfing are primarily found in oceans, sea, lake or in rivers. Today
surfing is popular in many countries, including Australia, Brazil, France, Indonesia, Japan,
Portugal, Peru, South Africa and the United States.
The equipment required for surfing are Good surfing board, swim suit, life jacket, etc.
6. Paragliding – It is a recreational, thrilling and competitive adventure sports of flying with
paraglider. Paraglider is a lightweight free flying foot launched glider aircraft with no rigid
primary structure. The pilot sits in a harness suspended below a fabric wing consisting of a
large number of interconnected and baffled cells. Wings shape is maintained by its
suspension lines. By skillful exploitation of sources of lift; the pilot may gain height, often
climbing to altitude of few thousand meters. The paraglider should follow the instruction of
lifeguard or should be accompanied by expert. He should consider safety measures during
this activity.

4. Safety Measures to Prevent Sports Injuries

In games and sports, the hundred percent prevention is never possible but it can be prevented or
minimized by considering these measures:-
1. Proper Warming-up – Proper warming-up is a must for player before participating in any
physical activity. It tones-up body muscles and prepares the player physically as well as
psychologically for the coming activity. Thus, it prevents them from accidents or injuries.
2. Medical Check-up Before Activity – Proper medical check-up before activity related to
previous injury or disease, physical fitness level, etc. is very important in order to prevent
sports injuries.
3. Proper Concentration – Player should play with full alertness and proper concentration
over the activity. Player should not have any stress or tension; moreover, must be mentally
ready for the activity.
4. Safety Guards and Good Quality Equipment – Player should use good quality equipments
along with safety guards. Player should wear proper dress or kit along with proper shoes and
safety gears in order to prevent sports injuries.
5. Regular conditioning and Proper Skill – Regular conditioning improves various abilities of
player like proper skill action, develops specific physical components, strengthens weak
muscles and joints, etc. and helps in preventing sports injuries.
6. Sufficient Physical Fitness – For the activities of physical education, player should have
sufficient level of physical fitness. Thus, player should develop physical fitness through
regular conditioning.
7. Follow Rules and Regulations – Player should follow rules and regulations of activity with
true spirit in order to prevent sports injuries.

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8. Controlling Aggression and Violence – Players should control their aggression, moreover
violence during games should be prevented and checked.
9. Follow Training Principles – Player should follow training principles in a progressive
manner. These principles help in preventing accidents and injuries.
10. Activity under Expert’s Guidance – Player should participate in physical activity under
expert’s guidance like coach, teacher, instructor, trainer, etc.

-x-x-x-x-x-

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 Unit 7
Test, Measurement & Evaluation

1. Meaning of Test, Measurement and Evaluation

Test – In scientific terms ‘test’ is an instrument or tool used to obtain data on specific
traits/characteristics of an individual or group. Test has to be administered. It may be in
form of scale, measuring tape, thermometer, etc. Test is a pre-requisite for all
measurement. A good test should measure the quality for which it is to be used. It should
be simple, accurate and easy to administer.
Measurement – The measurement is a specific score given by an expert every time on
applying a test. Each score tells about the use of a test once. Every time a test is used it
must have its score called Measurement. In other words, measurement is the post test
value and is a pre-requisite for evaluation. Like ‘test’, the measurement is done by an
expert through a set and prescribed procedure with respect to the instruction included in
the test manual.
Evaluation – Test and Measurement are the pre-requisite for evaluation. The evaluation
assigns the worth or value to the measurement score. It is basically a subjective
judgement based upon interpretation or analysis of data/scores gained from the test.

2. Importance of Test and Measurement in Sports

(a) Classification of Sportspersons – The first step for a physical education
teacher/coach is to classify the participating sports person into various groups on
some scientific background with the help of testing their capacities and present
level of fitness. The classification may be based on age, sex, body size (weight and
height), sports skills, interest, general physical fitness, etc.
(b) Selection of a Sportsperson – Tests are used to select few participants for various
categories of sports activities on the basis of some scientific selection criteria.
(c) Testing of Training Effects – The progress of sports training and physical fitness
programmes can only be evaluated with the help of scientific measurement and
evaluation procedures. It enables teacher/coach to notice improvement among
students by testing students before and after training.
(d) Individualisation of Training Programme – The measurement and evaluation
process helps to diagnose the weakness or needs of the students. Thus
individualization of training schedules can be given.
(e) Motivation of Sportspersons – Test, measurement and evaluation are highly
associated with self involvement of students, thus create interest among students
and motivate them towards fitness programmes. It also encourages students to
work harder for improving their performance levels.
(f) To achieve Goals and Objectives Specifically – The measurement and
evaluation process help students to understand the objectives of the programme,
thus helps to find out whether the specific goals and objectives have been achieved
or not.
(g) To Prepare Standards or Norms – The measurement and evaluation process are
used to conduct standards or norms. It helps in maintaining standards/norms of
performance expected from a particular group of sportsperson to establish age, sex
or grade levels of different groups.
(h) To Predict Performance Potentials – The talent selection in sports and coaching
of teams in various sports is greatly improved by predicting the future potential of
sports probably with the help of testing procedures. It also enables the coach to
predict performance on a given time, moreover, helps to predict future
achievements.
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 (i) To Compare and Evaluate Training Methods – This enables the teacher/coach
to compare different training methods suitable for different groups or categories.
(j) To Conduct Research Work – Measurement and evaluation are very helpful in
research work. They provide us data to establish relationship or compare data with
other sources.

3. Calculation of BMI and Waist-Hip Ratio

BMI
BMI stands for Body Mass Index. This fitness testing is used to measure body
composition on the basis of weight and height. BMI helps a person to know whether he is
underweight, normal weight or overweight, thus accordingly diet and workout can be
done to gain or to reduce weight.
Test Administration – In this testing/index the health and fitness abilities of individual is
based upon the relationship of height and weight. Here height is considered in metres and
centimeters; weight is considered in kilograms and grams. BMI is calculated by taking
person’s weight (in kg and gm) and dividing by height (mt and cm) square.
BMI = Weight ÷ (height x height)
Evaluation of Test – Higher the figure, the more overweight is the person. This is just a
guide to know overweight content in body. This test can be a preventive step towards
obesity.
For example: Suppose that an individual’s body weight is 70 kg and his/her height is
1.60 m. Now these values are computed in the formula.
BMI = 70 ÷ (1.60 x 1.60) = 70 ÷ 2.56 = 27.34 kg/m2
Now with the help of World Health Organization (WHO) criteria for underweight and
obesity, an individual may come to know whether he is under the category of
underweight, normal weight, overweight or in the category of obesity. The categories and
BMI are given in the following table:
Category BMI
Underweight < 18.5
Normal weight 18.5 – 24.9
Overweight 25.0 – 29.9
Obesity class I 30.0 – 34.9
Obesity class II 35.0 – 39.9
Obesity class III > 40
Now, after having a glance at the above table it can be said that BMI of the individual,
which was 27.34 kg/m2, falls in the category of overweight which is more than the
required or healthy weight.

Waist-Hip Ratio (WHR)

Waist-Hip Ratio or WHR is the ratio of the measurements of the waist and the hip.
Test Administration - It is calculated by measuring the smaller circumference of the
waist (above the belly) and dividing by the hip circumference at the widest part of
buttocks/hip. The measurements can be taken in inches or centimeters. The ratio is
applied both to men and women.
Evaluation of Test - WHR is the good indicator of health and attractiveness of a person.
The ratio around 0.7 is considered good and health among women, whereas the ratio at
around 0.9 is considered health among men. These persons have less chance of health
problems like diabetes, cardio-vascular disorders, cancers etc. These persons will also
look attractive.

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 Group Excellent Good Average High Extreme
Female < 0.75 0.75 – 0.80 0.80 – 0.85 0.85 – 0.90 > 0.90
Male < 0.85 0.85 – 0.90 0.90 – 0.95 0.95 – 1.00 > 1.00

4. Somato Types
It is classification of human body according to its shape and physique. It was developed
by W.H. Sheldon. He classified the human body in terms of three extreme body types.
a) Endomorph - A person with a soft round build of the body and having a high
proportion of fat comes under the category of an endomorph. The body of such a
person is pear shaped. They have wide hips and shoulders. They have short arms and
legs. There is a lot of fat on the body, arms and thighs. Their body is best suited for
power lifting. They can be good swimmers. They can also perform well in Shotput
event of athletics. Their body weight does not allow them to perform activities well
requiring agility, speed or continuous aerobic exercises.

b) Mesomorph – The body of a mesomorph is muscular and strong in appearance. They

have their abdomen tucked in and have a smart appearance. They have a minimum
amount of fat on their body; have wide broad shoulders and proportionate arms and
legs. Their low body fat enables them to excel in activities involving strength, agility
and speed. Their medium body structure and height makes them very suitable for
athletics.

c) Ectomorph – This type of people are generally tall and thin. They have narrow
shoulders and hips and thin arms and legs. Their muscles are not well pronounced and
have low fat content on their body. Their body structure is suitable for activities like
Gymnastics, Badminton, Tennis, and Endurance involving activities. Their body is not
suitable for power or strength sports. Indulgence is such an activity can result in injury
or deformity in their anatomical structure.

5. Measurement of Health Related Fitness

1. Cardiovascular Endurance
Anthropometric Tools
a) Heart rate Monitor
Tests
a) 600 meter Run/Walk Test
b) Rockport One Mile Test
c) Harvard Step Test
d) Cooper 12 Minute Run Test

2. Muscular Strength
Anthropometric Tools
a) Dynamometer
Tests
a) Pull-ups
b) Push-ups
c) Sit-ups
d) Standing Broad Jump
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3. Muscular Endurance
Tests
a) Pull-ups
b) Push-ups
c) Partial Curl-ups

4. Flexibility
Anthropometric Tools
a) Flexometer
Tests
a) Sit & Reach Test

5. Body Composition
Anthropometric Tools
a) Stadiometer
b) Weighing Machine
c) Skinfold Caliper
Tests
a) BMI
b) Calculating Body Fat % using Skinfold Thickness

-x-x-x-x-x-x-x

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 Unit 8
Fundamentals of Anatomy, Physiology & Kinesiology in sports

1. Definition & Importance of Anatomy, Physiology and Kinesiology

Anatomy – It is a branch of biology that deals with the study of body structure. Anatomy
tells us the basic structure of various body parts and their inter relationship.

Physiology – It is a science which deals with the functioning of various organs or systems of
human body.

Kinesiology – Kinesiology is the scientific study of human body movements, performance

and function by applying the sciences of biomechanics, anatomy, physiology, psychology
and neuroscience.

Biomechanics – Biomechanics is derived from two Greek words ‘Bio’ and ‘mechanics’. Bio
means living things and mechanics refers to the field of physics and the forces that act on
bodies in motion. Biomechanics is the study of biological movements of human beings in
relation with physics. In other words Biomechanics is a scientific study of human movements
by applying the basic principles or laws of physics.

Importance of Anatomy and Physiology

(a) Knowledge Gain : These are important subjects of biology and give us knowledge about
body.
(b) Understanding of Body Structure : Anatomy is a subject which helps to understand the
body structure properly.
(c) Understanding of Body Organs : Physiology helps to understand the functioning of
various organs and systems, thus gives us knowledge about their working.
(d) Helps to improve Health : These are important subjects which help to improve health of
an individual.
(e) Prevents Health Problems : Good understanding of these subjects helps to overcome
health problems with their knowledge.
(f) Improves Efficiency : These subjects help the individual to improve the efficiency of
various systems, thus overall efficiency can be improved.
(g) Understanding the cause of Health problems : These subjects help to understand the
cause of health problems and guide us good ways to overcome these.

Importance of Kinesiology and Biomechanics in Sports

(a) Understanding Human movement: The knowledge of biomechanics provides the
teachers and learners with a better understanding of human body and various internal and
external forces that affect human movement.
(b) Efficient movement: Biomechanics provides us knowledge to perform movement
efficiently. It helps to correct the faulted movement and thus movement is effective and
efficient.
(c) Prevent Injuries: Knowledge of biomechanics helps to reduce injuries, moreover
prevents the cause of injury through efficient movement.
(d) Improves performance: The knowledge of biomechanics enhances performance by
utilizing mechanical principles to improve an individual’s technique.
(e) Helps in developing new tools: Biomechanics helps to develop new apparatus and tools
for the help of human movements.

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 (f) Knowledge about Physics principles: Biomechanics gives us knowledge about physics
principles like laws of motion, lever and its types, equilibrium, various forces, projectile,
etc.

2. Skeletal System
Skeletal system consists of bones and joints which provide attachment to the movement
muscles. Proper functioning of skeletal system and muscular system improves the
efficiency of body.

Functions of Skeletal System

(a) Support : It provides supporting framework to the body.
(b) Shape : It provides shape and structure to the individual.
(c) Protection : Bones protect the delicate internal organs of the body like skull bones
which protect brain.
(d) Junction : Bones provide junction or attachment to skeletal muscles.
(e) Store House : Bones are the store house of important minerals and salt like
calcium, potassium, iron, etc.
(f) Manufacturer of RBCs : Bones are capable of manufacturing of RBCs (Red
Blood Cells) in the blood, e.g., RBCs are manufactured in the bone marrow.
(g) Act as Lever : Bones act as lever and thus provide movement of muscles as well
as body parts.
(h) Movement : Skeletal muscles attached to bones give external visible movement to
body.
(i) Ossification : Bones are capable of doing self repair whenever they are damaged.

Classification of Bones
Bones are classified on the basis of their shapes and structure. There are four types of
bones such as –
1. Long Bones : Each long bone is composed of a central shaft and two knob ends.
Bones of upper and lower arm (humerous, radius and ulna), thigh and leg (femur,
tibia and fibula) come under these types of bones.
2. Short Bones : These bones are short in length and light in weight but strong
enough. The bones of wrists and ankles are short bones.
3. Flat Bones : These bones are thin and flat. Certain bones of the skull, the ribs and
shoulder bones are flat bones.
4. Irregular Bones : These bones have complex shape as compared to other types.
Bones of spinal column and some bones of skull are irregular bones.

Types of Joints
The joints of the body are of three kinds:-
1. Immovable or Fixed Joints : The joints in which no movement is possible are
called immovable or fixed joints. These joints are also called fibrous joints. E.g.
Skull and Facial bones.
2. Slightly movable or Cartilaginous joints : The joints in which slight movement
is only possible are called Cartilaginous joints. They have a very limited range of
movement. E.g. Ribs in chest.
3. Freely movable or Synovial joints : Freely movable or synovial joints display a
greater range of movement and are common in human body. These joints are of
various types:-
a) Ball and Socket Joint: The hip and shoulder joints are ball and socket
joints. Movements in these joints are numerous.
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 b) Gliding Joint: In such a joint the flat surfaces of bones glide over each
other. Joints between the Carpal bones of wrist and tarsal bones of ankle.
c) Hinge Joint: In this type of joints the movements are possible only in one
direction. E.g. Elbow and Knee joint.
d) Pivot Joint: This type of joint gives a rotating motion such as the
movement of the head from side to side.
e) Saddle Joint: This joint allows an angular movement in two directions.
Movement of this joint includes flexion, extension, adduction, abduction
and circumduction. E.g. Thumb joint.

3. Muscular System
Almost every single movement of the human body (internal or external) is a result of
muscles contraction (shortening or lengthening of muscles). Muscles also assist in the
circulation of blood. There are about 650 voluntary muscles in the body. The voluntary
muscles in our body make 40% of our body weight. Each muscle is made up of thousands
of long and narrow muscle fibres. These muscle fibres are arranged in bundles and
enclosed within a rough layer of connective tissue called the epimysium.

Classification of Muscles
a) Skeletal/Voluntary Muscles – These muscles work according to will of a person
thus they are called voluntary muscles. These muscles are attached to bones thus
they are also named as skeletal muscles.
b) Smooth/Involuntary Muscles – These muscles involuntary in nature thus they are
not controlled by desire of person. They work even when we are at sleep. These
muscles are found in most of the body’s internal organs.
c) Cardiac Muscles – Cardiac muscles are involuntary is nature. They are found only
in heart and work throughout life of person. Cardiac muscle helps the heart to beat
an average of 72 times a minute without rest throughout our lifetime.

Properties and Functions of Muscles

(i) Provide Shape and Structure: Muscles provide proper shape and structure to
individual, thus help to maintain posture.
(ii) Bring External Movement: Muscles produce external movement of body parts by
contraction of skeletal muscles.
(iii) Help in Fluid Movement: Muscles also provide internal fluid movement by
contraction of smooth muscles.
(iv) Forceful Actions: Skeletal muscles provide forceful movement of body as they
help in strength, speed and endurance.
(v) Provide Protection: Skeletal muscles also provide protection to bones and other
internal organs.
(vi) Brings Heart Contraction: Cardiac muscle make the heart to contract throughout
the life.

4. Respiratory System
Oxygen is an important component on which our life depends. It is essential to every cell
and tissue in the body. Respiratory system is the mechanism to take oxygen inside and
throw away Carbon-dioxide.
Respiration is a two-fold process. One is called internal respiration and the other is
external respiration.
Internal respiration takes place in tissues and cells. In internal respiration oxygenated
blood reaches the tissues, where oxygen gets used up during energy production.
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 External respiration takes place in lungs with the help of alveoli (air sacs). In alveoli, the
carbon dioxide diffuses from blood and oxygen fuses with blood. External respiration is
called breathing. Inhalation and exhalation are the two processes of external respiration
(breathing). The inhalation of oxygen and after some chemical changes waste products
are formed, then exhalation of waste products takes place. This breathing process
oxygenates the blood; it gets purified as carbon dioxide is removed from the blood.
External respiration makes internal respiration possible as oxygen rich blood goes to
different parts of the body.
There are various organs of respiratory system such as Nose, Pharynx, Larynx, Trachea or
wind pipe and Lungs.

Some Important Terms related to Respiratory System

1) Tidal Volume – It is the normal amount of air inhaled and exhaled in a single
breath. It is approximately 500 ml to 3000 ml in a normal adult.
2) Vital Capacity – It is the volume of air that can be exhaled by forceful expiration
after taking deep breath.
3) Total Lung Capacity – It is the total volume of air present in the lungs after
maximal inspiration.
4) Breathing Rate – It is number of breaths in a minute. Normal breathing rate is 15
to 20 breaths per minute. But it may increase upto 50 breaths per minute.
5) Second Wind – The relief in respiratory distress felt during an early stage of
exercise. When we do a strenuous exercise, after some time we feel suffocation
and breathlessness and we want to stop the exercise but if exercise is continued for
some more time (keeping control over mind), then breathlessness is removed
automatically and we feel a sense of relief. This phenomenon is known as Second
wind.

5. Circulatory System
Circulatory system consists of heart, blood vessels, capillaries, arteries and veins. Heart
acts as a pumping organ and is located slightly on left side of chest. It is approximately of
fist . It beats about 72 times per minute at normal level in an adult.

Heart
The Heart is composed of four chambers. The Heart is divided into a right and a left half
by a partition. Each half is again divided into upper and lower compartments called
Auricles and Ventricles respectively. Each auricle communicates with the ventricle of the
same side by valves. These valves allow the blood to flow freely from auricle to ventricle,
but prevent any blood flowing from the ventricle to the auricle.

Functions of Heart
The main two functions of heart are:-
1) Circulating the pure blood to all parts of the body. This is called systemic
circulation.
2) Circulating the impure blood to the lungs for purification. This circulation is
termed as pulmonary circulation.

Some Important Terms related to Circulatory System

1. Heart Rate - It is the number of contractions/pumping of heart in one minute. It is
about 72 times per minute in normal conditions in an adult. It is also considered as
pulse.

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 2. Stroke Volume – It is the volume of blood pumped out by heart in one beat. It is
approximately 80 ml/beat in normal adult. Whereas trained players have 110
ml/beat as stroke volume.
3. Cardiac Output – It is the amount of blood pumped out by heart in one minute.
Cardiac Output = stroke volume x heart rate. It is 5-6 liters at normal level. In
untrained persons it can go upto 20 liters, whereas in trained athletes it can go upto
40 liters.
4. Blood Pressure – It is the force exerted by blood on the wall of blood vessels
while it is moving through them. It is of two types:-
a) Systolic – It is the upper or higher pressure of blood exerted on the walls of
blood vessels while travelling. It is during the contraction of heart. It is 120
mm/Hg in normal adult.
b) Diastolic – It is the lower pressure of blood while travelling. It is during the
relaxation of heart. It is 80 mm/Hg in normal adult.

6. Equilibrium – Dynamic and Static and Centre of Gravity and its application in
Sports
Equilibrium
When all the forces acting on the body are counter balanced by equal and opposite forces,
so that the sum of the forces equals to zero, it is called the state of equilibrium.
Equilibrium occurs when the resultant force acting on a point is zero. In sports field it is
termed as stability or balance.

Dynamic Equilibrium
Maintaining body balance during various body movements or when the body is in motion
is called Dynamic Equilibrium. Dynamic equilibrium is a state in which the centre of
gravity is in motion e.g., when one is running or performing a cartwheel in gymnastics.

Static Equilibrium
A state or position of equilibrium in a stationary position is called static equilibrium.
Static equilibrium is when the centre of gravity is in a stable position e.g., when one is
sitting or performing a handstand in gymnastics.

Centre of Gravity
A centre of gravity is an imaginary point around which the body or object is balanced. In
human body, the centre of weight is known as centre of gravity. In other words, it can be
said that centre of gravity is the point at which all of the body’s mass seems to be located.
The centre of gravity is persistently changing during movements. It always shifts in the
direction of movement.

Role of centre of gravity

The position of the point of centre of gravity is the key factor in deciding the soundness
of a stance or technique for achieving good results. It is of utmost importance to lower the
centre of gravity of the body and broaden the base by spreading the feet in order to
acquire a sound defensive position. Similarly, if the wrestler is down on the mat and his
arms are spread shoulder width on the mat and his both the knees and feet are in contact
with the mat, then, in such a case he achieves a more stable position. In such a case, he
establishes a base of greater area below the centre of gravity and it becomes very difficult
for the opponent to dislodge him.

-x-x-x-x-x-x-
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 Unit 9
Psychology & Sports

1. Definition & Importance of Psychology in Physical Education & Sports

Meaning of Psychology
Psychology is the combination of two latin words ‘Psycho’ and ‘Logus’. Psycho
means mind or soul and logus means science. Psychology is a science that attempts to
study the mind by observing the behavior of the individual in various situations.

Definitions of Psychology
According to Woodworth, ‘Psychology is the scientific study of the individual’s
activity in relation to environment.’

According to Watson, ‘Psychology is the science of behavior.’

Definitions of Sports Psychology

Sports psychology is the discipline of psychology which is associated with sports
which attempts to describe and predict the behavior of a sportsperson.

Sports psychology is the science which helps us to describe the behavior of an athlete
on the ground and off the ground.

Sports psychology is the branch of psychology which deals with sports performance
and behavior of players during training and competition.

Importance of Psychology in Physical Education & Sports

a) Improves Performance - The knowledge of sports psychology helps to improve
performance and personality of players by scientific ways of modifying behavior.
b) Motivation and Feedback – Proper motivation and proper feedback enhances the
performance of players. It gives counseling to players. This can be guided by
sports psychologist.
c) Check over Declining Performance – Knowledge of sports psychology helps to
control and check the declining performance, thus helpful for players and coaches.
d) Modifying Behaviour – Sports psychology helps in modifying proper behavior of
sportsperson which helps in the improvement of results and brings better
adjustments in various situations.
e) Controls Behaviour during Competition – Sports psychology develops proper
behavior set-up during competition. It helps player to deal with spectators and
crowd. Moreover, it controls behavior, thus, better results.
f) Overcoming the Stress – Knowledge of sports psychology helps to overcome
stresses and reduces the tensions of players, thus, enhances performance and
develops self-confidence.
g) Better Selection – The knowledge of sports psychology guides the coaches for
better selection of players.
h) Better Training Methods – As each individual is unique in itself, thus, proper
training method is guided by sports psychologist by which better results can be
achieved.
i) Improves Coaching Skills – Knowledge of sports psychology improves the
coaching, training and teaching skills, thus, effective learning takes place.
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2. Define & Differentiate Between Growth & Development
Growth
Growth means increase or addition in size, height, length or weight. It is a quantitative
change and can be measured. Growth begins about visible changes in the structure. An
individual start his life from a very small size ad grows into an adult of 5 to 6 feet.
Such a growth indicates elongation of cells and muscles, skeletal and the overall
increase in the size of body.
Development
Development refers to the process of qualitative change. It differs from growth
because development refers to the changes in organic system. For example, bones are
not only gradually increasing in size but also become harder, stronger and capable of
bearing more weight. This aspect of change is called development.

Difference between Growth and Development

1. Growth can be measured whereas development presents a multiple changes in
behavior, efficiency and capability and it can only be observed.
2. Growth is limited up to a definite age, generally after maturity growth does not
takes place whereas development is a lifelong process.
3. Growth is limited to the changes in height, weight, shape and size of an individual
whereas development is related to the changes in all aspects of personality of an
individual.
4. Growth is related to only one aspect of personality and its scope is limited whereas
development is related to all the aspects of personality and its scope is also very
wide.
5. Growth is a part of development whereas development is a very comprehensive
term and includes physical, mental, social and emotional development.

3. Developmental Characteristics at Different Stages of Development

(i) Pre-natal Stage (from conception till birth)
The development of individual starts from conception period. Its stages are
zygote stage, then embryo stage and then foetus stage. The developments
during these stages occur within the mother’s womb. The development
(especially growth) is very rapid during pre-natal stage as it starts from single
cell to multi-systems of the body. During this stage, mother has to take proper
diet for development of foetus. She has to go for regular medical check-ups and
follow Doctor’s advice. Mother should remain happy, moreover healthy
atmosphere should be provided to her.
(ii) Infancy or Babyhood Stage (from birth to 2 years)
During this stage, the growth and development occur in progressive manner.
Individual gains considerable weight and height. The development starts as
child tries to balance and tries to gain control over big muscles. The vocabulary
of child is with simple words. Attachment of child is more with mother based
upon basic needs of thirst and hunger. During this stage of child, parents
(especially mother) should understand the child’s needs like proper feeding,
hygienic environment, sufficient rest and sleep, vaccination of child, etc.

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 (iii) Early Childhood Stage (from 3 to 6 years)
In this stage, the growth is slower and it takes place in shifts or busts after some
time period. In this age, the neuro-muscular development is slow, thus, weak
coordinative abilities. The intellectual development is also slow during this
stage. Learning takes place through cramming, repetition and practice,
moreover it is slow. Social relationship is only related to close ones. Thus,
child should participate in multi-activities. These activities should consist of
easy and light exercises, playful and recreational games. Hygienic habits and
moral values should be inculcated during this age.

(iv) Later Childhood Stage (from 7 to 12 years)

In this stage of childhood, they gain some slight improvement in flexibility and
coordination along with strength, endurance and speed. Thus, lot of playful
activities should be there in their curriculum like running, obstacle running or
jumping, dribbling the ball, calisthenics exercises, modified games, yoga
asanas. During this stage, growth is slower whereas development is very rapid.
Muscles gain strength, moreover neuro-muscular coordination also improves.
Intellectual development comes through repetition, practice and experience.
Social development comes through family members and friends. Emotional
changes bring close interaction between friends. Interest develops during this
stage and it further develops the attitude of child. In this age child has lot of
energy. Thus, during this stage the child should perform lot of activities. Good
education should be given and guided properly.

(v) Adolescence Stage ( from 13 to 19 years)

This period is delicate period and challenge for parents. In this age, children
want to live independent as they consider themselves to take responsibility like
adults. Sex difference is prominent and brings sex consciousness. Adolescence
age causes many changes related to social and psychological. Teenagers often
give importance to friends and neglect family. Adolescents need good diet,
heavy physical workout, creative activities, logical explanation and good
friends. Teenagers should be motivated to develop moral values, controlling the
emotions, proper use of finance, etc.

4. Adolescent Problems & Their Management

Problems of Adolescence
1. Aggressive & Violent Behaviour - Adolescent has aggressive behavior and often
becomes violent very fast. They easily become irritated and repulsive when work
is not of their interest.
2. Overconfident and Hide Mistakes – Teenagers are often overconfident and pose
themselves as heroes. They hide their mistakes and try to befool others through
their intelligence.
3. Friends Given Importance – Teenager like the company of friends and enjoys in
peer group. Sometimes they make bad friends with antisocial habits and try to
follow them.
4. Wastage of Time – Teenager often wastes time in useless things like gossiping,
talking, watching television, listening music, idle sitting, etc.

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5. Deflected Towards Drugs and Smoking - Often the bad company of friends or
due to tension, etc., they are deflected towards health hazards like smoking, drugs,
alcohol, etc.
6. Wrong Sexual Desires - Due to strong sexual desires in teenagers, they
sometimes commit wrong sexual relationships and attain them by wrong means
like rape, going to prostitutes, teenage pregnancy, pre-marital sex relationships, etc.
7. Attraction Towards Opposite Sex – Teens in this age are attracted towards
opposite sex and have lot of desire to get interacted with them.
8. Lack of Concentration – Teens have low concentration in studies. Sometimes
they lose interest if their result is not satisfactory in academics.
9. Neglect Family – Teenagers often neglect or avoid listening to their parents and
feeling self-dependent to take decisions.
10. Lavish Expenses – Adolescents waste their money on useless things like make-up
goods, costly cloths, jewellery, fast food, etc. Moreover, they spend lavishly.
11. Inadequate Rest and Sleep – During this age teenagers often have sleepless
nights, inadequate rest and sleep. This causes many abnormal health problems.
12. Depression – As adolescents have very strong and uncontrolled emotion by which
they undergo with depression.

Management of Adolescence Problems

1. Proper Use of Time – Teenagers have lot of energy and need good programmes to
channelize it in a proper way. Participation in physical activities such as games and
sports, adventures and exploring activities are good to channelize this energy.
These activities satisfy the instinct of play, curiosity, aggression, competition zeal
adventure and expression.
2. Proper Knowledge of Adolescence Psychology – Parents, teachers and guardians
must be aware of adolescence psychology. They must understand the behavioural
changes in teens and be saved from falling a prey to mental tensions, worries and
other stresses. Parents, teachers, guardians and friends must have good
coordination. They must help each other to solve the problems at the earliest in
best possible way.
3. Proper Sex Education – At this stage, sex difference brings prominent changes.
The adolescents must be made aware about these changes in a systematical way.
They must be properly guided to tackle these sex problems and their doubts must
be made clear regarding sexual development.
4. Providing Healthy Environment – The atmosphere at home and school should be
cheerful, playful and healthy so that fullest of growth and development take place
towards maturity. Proper facilities and opportunities should be provided to meet
the developing demands of teens.
5. Correction and Checking Mistakes – At this stage, the teens must be given
somewhat liberty to take independent decisions. In case these decisions are not
correct, they must be guided in a proper way. Their faults, mistakes and errors
must be politely and sympathetically treated instead beating, blaming or giving
punishment.
6. Vocational Guidance – Adolescents must be properly guided by teachers and
parents. Education must be provided to them in an interesting way so that they
may explore their inner capabilities. Proper teaching methods should be used to
make education interesting and enjoyable. Sufficient opportunities must be
provided towards vocational education. Education must be related to future
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 profession. Parents and teachers must check the academic progress of children
from time to time.
7. Development of Moral Values and Spiritual Guidance – Parents, teachers and
guardians must develop good moral values in adolescents and check their immoral
acts. Teenagers must be properly taught about their culture, traditions, customs and
follow them sincerely. They should be guided properly about the religion and the
secular ideas. The destructive ideas in mind can be controlled through religious
thoughts.

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 Unit 10
Training & Doping in Sports

1. Meaning and Concept of Sports Training

Training – The word Training in its broad sense refers to any organized and systematic
instructional process which develops man’s ability with regard to physical, psychological
and intellectual aspect. In simple words Training means the process of preparation for
some task. This preparation may be for specialized work, achievement or competition.

Sports Training – Training for any game or event has become very technical and a
scientific approach is needed to get the desired results. This is due to the fact that the
effects of training, in the techniques developed are very specific. Therefore, a specific
type of training is needed for a specific effect. For example, weight training helps in
increasing muscular strength, but endurance is not affected. Similarly, if we train for
endurance improvement, then strength and speed are not significantly affected. Therefore,
selection of a method of training has to take into account the specific objective of training.
We therefore, employ special methods to develop strength, endurance, speed, flexibility,
etc.

Definitions of Sports Training

According to Mathew: “Sports training is the basic form of preparation of a sportsman”.

According to Martin: “Sports training is a planned and controlled process of achieving

goals in which the changes of motor performance and behaviour are made through
measures of content, methods and organization”.

2. Principles of Sports Training

Principles are the scientific and systematic way to improve sports performance. They
guide us to develop our physical fitness abilities to improve further. The important
principles of training are as follows:-
i) Principle of continuity – The training program should be un-interrupted from
weak to weak, month to month and year to year. Interrupted training program do
not guarantee for attainment of high performance goal.
ii) Principle of progression of load – The training load should be gradually
increased in order to improve the performance. Performance capacity of a sports
person gets enhanced as a result of adaptation to training load.
iii) Principle of individualization – The training load should be given according to
individual personal factors such as age, training age, talent, intelligence,
temperament, social and economical factors, load taking capacity and possibility
to recover.
iv) Principle of general & specific preparation – For the improvement of
performance, both the general and specific preparations are equally significant.
General preparation creates a base over which specific preparation can be done to
enhance the performance.
v) Principle of active participation – The performance of an athlete is the result of
athlete’s efforts and coach’s skill. For an effective training programme the athlete
must participate actively and willingly.
vi) Principle of planned and systemic training – The training program should be
systematically planned in order to achieve highest level of performance. All things
should be done according to the schedule.

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 vii) Principle of total body involvement – The training program should be designed
in such a way that one should exercise every part of the body to ensure
proportionate body development i.e. total body development.
viii) Principle of cyclicity – The training program should be break up in cycles i.e.
short duration, medium duration and long duration cycles. Three popular cycles of
training are:-
a) Macro Cycle – The duration of this cycle is 3 – 12 months and thus considered
as longest cycle of training.
b) Meso Cycle – The duration of this cycle is 3 – 6 weeks and thus considered as
medium cycle of training.
c) Micro Cycle – The duration of this cycle is 3 – 10 days and thus considered as
shortest cycle of training.

3. Warming up and Limbering down

Warming up
Warming up is a short-time activity carried out prior to any severe or skilled activity. In
other words we can say that warming up is an initial workout before the commencement
of a severe activity or a competition. Through such a workout, we try to bring the group
of muscles expected to take part in the activity to follow, in a state of readiness to respond
efficiently.

Types of Warming up
Warming up is basically of two types:
1. General Warming up – In this type of warming up, we do some general exercises,
jogging, etc. for improving the muscle tone of the body and for increasing agility
and flexibility of muscles and joints. General warming up is necessary for all types
of activities.
2. Specific Warming up – This type of warming up includes some special set of
exercises which have a direct relation with the activity to be carried out. These
special exercises are done along with the activities of general warming up. For
example, for a game of badminton, we need to do some forward, backward,
sideways bending and body-twisting exercises, along with some arms and legs
exercises.

Methods of Warming up
There are various methods of warming up for games and sports of which the following
are common:
1. By Exercise – Exercise is the simplest and the best method of warming up. We
can include the various exercises in this method like jogging, bending and
stretching exercises, striding and wind sprints.
2. By Massage – This method is an old method of warm up. It was used in India by
wrestlers to get warmed up. The massage of muscles helps the muscles to tone up
and is, therefore considered as a means of warming up.
3. By Taking Hot Water Bath – This is also an old technique used for warming up.
Before a competition, a hot bath helps raise body temperature and thus activate
muscles by increasing blood circulation in muscles. This method is more common
in countries where the weather remains cold. This method increases the efficiency
of muscles.
4. By Taking some Beverages – A little amount of tea, coffee or some other
beverage stimulates the body functions and helps prepare the body for competition.

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 However, the drink should be of a limited amount only so that it may not create
any discomfort. But it is not considered a good method.

Importance of Warming up
1. Increasing the blood flow to the working muscles.
2. Making the heartbeat regular and enabling the heart to get ready to face the
expected load.
3. Increase in the speed of oxygen and fuel transfer to the muscles.
4. Increasing the speed of contraction and relaxation of muscles.
5. Increase in coordination between different group of muscles, that helps in better
performance and grace in doing activities.
6. Psychological preparation for an activity.
7. Prevention of injuries.

Limbering Down
Limbering down/Cooling down is also called warming down. To bring the body in
normal state after any competition or training is called cooling down. Cooling down is a
necessary activity after training or competition. It involves a specific procedure to bring
the body to a normal position. So, after any workout of training or competition, we should
not stop the movements of our body immediately. For appropriate cooling down, we
should perform jogging as well as walking for 5 to 10 minutes. This will help in
decreasing the body temperature, removing the waste products from the working muscles,
lowering heart rate and respiratory rate, etc. Static stretches are more appropriate to cool
down as they help muscles to relax and re-establish their normal range of movement.

4. Skill, Technique and Style

Skill
Skill is the ability to execute movement or movements of different games and sports in a
way that the movements take place automatically without fault. Skill denotes the level of
effectiveness with which a movement can be performed. There are various skills such as
shooting in basketball, serving in badminton or tennis, passing, overhead kick in football,
etc.

Technique
Technique is the way of performing a skill. A skill can be performed by using more than
one technique. A technique involves scientific and economical methods adopted to
achieve top performance in sports competitions. For example if serving is a skill in
badminton, the techniques are high serve and flick serve.

Style
A Style is an individual’s expression of performing the movement. It is the manner of
doing something that is characteristic of a particular person or pattern. A style of doing
movements if perfect, looks graceful and appealing. For example, M.S. Dhoni, inspite of
being a renowned batsman and captain of Indian Cricket team, does not have a perfect
style of batting. His footwork while executing strokes is far from being perfect, but he has
his own style and is successful as a batsman.

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5. Concept & Classification of Doping
Meaning of Doping
Doping is use of banned performance enhancing drugs in sports. It is using of prohibited
substances or methods to improve sports performance. The use of drugs to enhance
performance is considered unethical and banned by International Olympic Committee
(IOC). The reasons for the ban are mainly the health risk and equal opportunity for athlete
to compete.

Classification of Doping
Doping can be classified into the following three types:-
A. Use of performance enhancing substances
B. Blood Doping
C. Gene Doping

A. Performance Enhancing Substances

(i) Stimulants
These are chemicals which have direct effect over central nervous and cardio-
vascular system. These drugs improve work output ability by reducing the feeling
of fatigue. Stimulants are group of those drugs that tends to increase alertness and
physical activity. It increases the heart rate and reduces the reaction time.
Examples of these are caffeine (in coffee), Amphetamines (in cough syrups),
Aephedrine (in muscle gel). They are used to increase endurance and speed. Its
toxic effects are aggression, violent behavior, blurred vision, dizziness, irregular
heartbeat, etc. it has addictive effect, moreover its dependence can lead to high
dosage.

(ii) Narcotics
These are drugs that make people slow and sleepy. They are good pain killers.
They help in long endurance activities. They are used during training period to
remove the feeling of restlessness and tiredness. These drugs have various side
effects like slow response, decline in activity, addiction, loss of concentration,
nausea and vomiting, etc. Examples of these are morphine (ganja), opium, heroin,
methodone, cocaine, etc. They are also found in cough syrups and painkillers.

(iii) Steroids
These are very strong chemicals which are used by players during training period.
They promote growth and healing process. These are effective for speed, power
and strength activities. They are usually made from animal sex organs. They
increase the heart rate, body temperature, respiration, body weight, muscle mass,
blood circulation, faster healing and re-building of tissues, etc. They adversely
affect the body leading to heart attack, cause cancer of kidney and liver, infertility
in females, male voice in females, hair shedding, decrease in sexual power,
muscular body in females, hypertension, aggressive behavior, uncontrolled
emotions, etc.

(iv) Growth Hormones

These are usually animal hormones/proteins used for increasing the muscle mass,
height and size of body. These are generally used by bodybuilders, throwers,
jumpers, basketball players, etc. They affect adversely leading to unbalanced
height and size, postural deformity may arise, bones may be defected, may lead to
a lot of overweight, etc.
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 (v) Beta Blockers
These are anxiety reducing agents which are sued in games that involve
concentration and risk. They reduce the anxiety, lower the heart rate, reduce body
temperature, reduce stress, relax muscles (without loss of control). These are
generally used by shooters, sky divers, motor racing players, etc. They cause
serious health problems in later age.

(vi) Diuretics
These drugs eliminate fluid from the body. The person reduces body weight in
very short period. These are generally used by wrestlers, judo and boxing players.
These drugs increase urine secretion. These drugs reduce the natural appetite, may
lead to malnutrition, body fainting, dehydration, etc.

B. Blood Doping
It is a method of improving performance by artificial boosting the blood ability to
bring more oxygen to muscles. Blood doping increases the hemoglobin in the blood
stream thus, oxygen carrying capacity increases resulting improved endurance. This
method is used by long distance runners, cyclists, swimmers, etc. to improve
endurance. This method can cause great loss to health, dehydration, heart attack,
blood infection or diseases, etc.
The common method of blood doping is through blood transfusion method or by
injecting EPO (Erytropoieitin). EPO is the hormone produced by kidney which
promotes RBCs.

C. Gene Doping
Gene doping is defined as modification of genes or genetic elements to enhance sports
performance. It is actually altering the individual human DNA index.

6. Dealing with Alcohol and Substance Abuse

Substance abuse means the intake of any substance that affects the health of an individual.
The substance can be alcohol or any prohibited drugs or anything beyond a prescribed
level. Individuals take these types of substance out of curiosity, peer pressure, fashion,
temporary satisfaction, to be in a state of hallucination, performance enhancement,
overcomes stress and later on, this becomes a habit. At the early teen age if someone
develops strong self-motivation and self-control, he/she will not be affected from any
substance abuse.
Once an individual falls in the trap of alcohol and substance abuse, it becomes difficult to
get rid of this problem. Alcohol and substance abuse are treatable conditions that can be
overcome with the help of treatment specialists. The following methods/ways can be
applied to deal with alcohol and substance abuse:-
1. Seek help – If an individual has fallen in the trap of alcohol and substance abuse, the
first significant step is to get help. So talk to someone whom you trust. It may be your
friend but he/she should be supportive. You may also seek help from your parents,
school teacher, counselor, doctor, etc. One gets rid of the problem if he/she seeks
proper help.
2. Detoxification – Detoxification is a significant step in case of alcohol and substance
abuse. In fact, detoxification enables an affected individual to stop taking alcohol or
other drug as quickly and safely as possible. Detoxification may involve gradually
reducing the dose of any drug. Detoxification is extremely significant for someone
dependent on alcohol because withdrawal can cause delirium.

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3. Behaviour Therapy – Behavioural therapy is a form of psychotherapy. It can be done
by a psychologist or psychiatrist or you may receive counseling from an alcohol and
drug counselor. Behavioural therapy helps the individuals to mage their thought
pattern essentially controlling negative thought patterns that may lead to alcohol and
substance abuse.
4. Medication – Medication are prescribed to help curtail the craving for alcohol and
drugs. However, research has shown that people generally get better when medication
is combined with counseling.
5. Lean on close friends and family – In recovery process, having the support of close
as well as true friends and family members is an invaluable asset.
6. Build a sober social network – In recovery phase, it is significant to have sober
friends who will support your recovery. A sober social network will be definitely
helpful in getting rid of alcohol and substance abuse.
7. Remain away from your friends who still indulge in substance abuse – Don’t mix
up with friends who are still using drugs and alcohol. Leave those friends who tempt
you to slip back into old destructive habits of drugs and alcohol.
8. Involve yourself in a distracting activity – Go to a movie, see friends, involve
yourself in exercise or healthy habits, if you really want to get rid of the trap of drugs
and alcohol.
9. Talk to your friends or family member when craving occurs – You should talk to
your friends or family members about craving whenever it occurs. Talking about
craving often helps to discharge and relieve the feeling.

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