Physical Education Class-12th Notes

SYLLABUS
Marks : 70 Duration : 3 Hrs.

S. Typology of Questions Objective Short Short Marks
No. Type/MCQ Answer I Answer II
1 Mark 3 marks 5 Marks
1. Remembering : Exhibit memory 5 3 2 24
of previously learned material
by recalling facts, terms, basic
concepts, and answers.
2. Understanding : Demonstrate 5 3 1 19
understanding of facts and
ideas by organizing, comparing,
translating, interpreting, giving
descriptions, and stating main
ideas.
3. Applying : Solve problems to 5 2 1 16
new situations by applying
acquired knowledge, facts,
techniques and rules in a
different way.
4. Analysing and Evaluating : 5 2 – 11
Examine and break information
into parts by identifying motives
or causes. Make inferences
and find evidence to support
generalizations. Present and
defend opinions by making
judgements about information,
validity of ideas, or quality of
work based on a set of criteria.
Creating : Compile information
together in a different way by
combining elements in a new
pattern or proposing alternative
solutions.
Total 20×1=20 10×3=30 4×5=20 70(34)
There will be internal choice in questions of 1 mark (4 choices), 3 marks (3 choices), 5
marks (2 choices). In all, total 9 internal choices.
CONTENTS
1. Planning in Sports��1
Meaning and Objectives of Planning
Various Committees and its Responsibilities (pre; duties and post)
Tournament - Knock-out, League Or Round Robin and Combination
Procedure To Draw Fixtures - Knock-out (Bye and Seeding) and League (Staircase
and Cyclic)
Intramural and Extramural - Meaning, Objectives and Its Significance
Specific Sports Programme (Sports Day, Health Run, Run For Fun, Run For
Specific Cause and Run For Unity)
2. Sports & Nutrition��34
Balanced Diet and Nutrition: Macro a Micro Nutrients
Nutritive and Non-Nutritive Components of Diet
Eating For Weight Control - A Healthy Weight, The Pitfalls Of Dieting, Food
Intolerance and Food Myths
3. Yoga & Lifestyle��62
Asans as Preventive Measure
Obesity : Procedure, Benefits & Contradiction for Vajrasan, Hastaran, Trikonasan,
Ardh Matsyendrasana
Diabetes : Procedure, Benefits and Contradiction for Bhujangasana,
Paschimottasana, Pavan Muktasama, Ardh Matsyendrasana.
Asthema : Procedure, Benefits and Contradiction for Sukhasana, Chakrasana,
Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana
Hypertension : Tadasana Vajrasana, Pavan Muktasana, Ardh Chakrasana,
Bhujangasana, Sharasana
Back Pain : Tadasana, Ardh Matsyendrasana, Shavasana Vakarasana,
Shalabhasana, Bhujangasana
4. Physical Education & Sports for CWSN
(Children with special Needs – Divyang)��88
Concept of Disability and Disorder
Types of Disability, its causes and nature (cognitive disability, intellectual
disability, physical disability)
Types of Disorder, its causes and nature (ADHD, SPD, ASD, ODD, OCD)
Disability Etiquettes
Advantages of physical activities for children with special needs.
Strategies to make physical activities assessable for children with special need.
5. Children and women in Sports��104
Motor Development and Factors Affecting it
Exercise Guidelines at Different Stages of Growth and Development
Common Postural Deformities - Knock Knee; Flat Foot; Round Shoulders;
Lordosis, Kyphosis, Bow Legs and Scoliosis and their corrective Measures
Sports Participation of Women in India
Special Consideration (Menarche, Menstrual Dysfunction)
Female Athletes Triad (Oestoporosis, Amenorrhea, Eating Disorders)
6. Test and Measurement in Sports ��143
Motor Fitness Test - 50 M Standing Start, 600M Run/Walk, Sit & Reach, Partial
Curl-Up. Push-ups (Boys). Modified Push-ups (Girls), Standing Broad Jump,
Agility – 4 × 10 M Shuttle Run
General Motor Fitness - Barrow three item general motor ability (Standing Broad
Jump, Zig-zag Run, Medicine Ball Put - For Boys :03 Kg & For Girls : 01 Kg)
Measurement of Cardio-vascular Fitness - Harvard Step Test/ Rockport Test.
Computatiton of Fitness Index : Duration of the exercise in seconds × 100/5.5 ×
pulse count of 1-1.5 min. after exercise
Rikli and Jones - Senior Citizen Fitness Test
1. Chair Stand test for lower body strength
2. Arm Curl test for upper body strength
3. Chair Sit and Reach test for lower body flexibility
4. Back Scratch test for upper body flexibility
5. Eight Foot-up and Go test for agility
6. Six minute walk test for Aerobic Endurance
7. Physiology and injuries in Sports ��165
Physiological Factors Determining the Components of Physical Fitness
Effects of Exercise on Cardiovascular System
Effects of Exercise on Muscular System
Physiological Changes due to Ageing
Sports Injuries : Classification, Causes and Prevention
Soft Tissue Injuries : Abrasion, Contusion, Laceration, Incision, Sprain and Strain
Bone and Joint Injuries : Dislocation, Fractures : Stress Fracture, Green Stick,
Comminuted, Transverse, Oblique and Impacted
First Aid-Aims and Objectives
8. Biomechanics and Sports��198
Meaning and Importance of Biomechanics in Sports
Types of movements (Flexion, Extension, Abduction & Adduction)
Newton’s Law of Motion & its application in sports
Friction & Sports
9. Psychology and Sports ��212
Personality; Its Definition & Types - Traits & Types (Sheldon & Jung Classification)
and Big Five Theories
Motivation, Its Types and Technique
Exercise Adherence : Reason to Exercise, Benefits of Exercise
Strategies for Enhancing Adherence to Exercise
Meaning, Concept & Types of Aggressions in Sports
10. Training in Sports ��236
Strength – Definition, types and methods of improving strength – isometric,
isotonic and isokinetic
Endurance – Definition, types and methods to develop Endurance – Continuous
Training, Interval Training and Fartlek Training
Speed – Definition, types and methods to develop Speed – Acceleration Run and
Pace Run
Flexibility – Definition, types and methods to improve flexibility
Coordinative abilities – Definition and types
Circuit Training and High Altitude Training ; Introduction and its impact
MODEL TEST PAPER��267
1 Planning in Sports
CONTENT
1.1 Meaning and Objectives of Planning
1.2 Various Committees and its Responsibilities (pre; duties and post)
1.3 Tournament - Knock-out, League Or Round Robin and Combination
1.4 Procedure To Draw Fixtures - Knock-out (Bye and Seeding) and League
(Staircase and Cyclic)
1.5 Intramural and Extramural - Meaning, Objectives and Its Significance
1.6 Specific Sports Programme (Sports Day, Health Run, Run For Fun, Run For
Specific Cause and Run For Unity)
1.1 MEANING AND OBJECTIVES OF PLANNING

Planning plays a vital role in an individual’s
life. In sports, planning is a very important
work. To achieve success in any competition
it depends upon, how it is organised and
planned. In other words, we can say that the
development of sports depends on proper
planning that is done well in advance.
Modern physical education system includes
varieties of activity in its programmes. Thus,
physical education programme needs good
planning for organisation of its activities.
DEFINITIONS
Planning:
According to Kennith H.Killen, “Planning is the process of deciding in advance
what is to be done and when to be done, who is to do it, how is to be done and where is
to be done.”
In other words, it can be said that planning is the process of thinking about and
organize the activities required to achieve a desired goal.
OBJECTIVES OF PLANNING
1. Increases Efficiency : It increases efficiency and creativity of any activity in
sports. Planning makes us able to take better decisions.
2. Minimizes the chances of mistakes : Planning in advance is helpful in minimizing
2 Physical Education-XII
the chances of mistakes. Overweight may exist but they are minimised with
proper planning and can ensure accuracy.
3. Proper Co-ordination : When various committees work together it becomes
necessary to establish a proper co-ordination among them. For proper co-
ordination planning in advance is an essential factor.
4. Enhanced Performance : Proper planning makes a person the best performer by
increasing his level of performance.
5. Set up Controls : Planning stops deviations from set procedures and norms. Thus
the events flows in a determined direction helping the trainers plan properly and
fix standard of performance. Hence, it maintains balance.
6. Economic Advantages : Proper planning may help in reducing extra expenses. It
helps in better utilization of available resources.
1.2 VARIOUS COMMITTEES AND ITS RESPONSIBILITIES

(PRE; DUTIES AND POST)
Sports events or tournaments require a lot of planning and preparation. a lot of people are
involved and various committees are made so that plans are implemented and executed
properly.
TOURNAMENT COMMITTEES
1. Tournament director/president/ chairman: Director of the tournament is
incharge of all activities. He has to see everything regarding the tournament
and conducts meetings with various committees to organize the tournament
successfully.
2. Executive committee: executive committee consists of the members from various
committees. the executive committee may have one member from each committee
to decide important matters regarding the tournament.
3. Organising committee: it includes the following:
(a) Finance committee: this committee makes the budget of the tournament. It
is the duty of the finance committee to arrange finance for the tournament.
This finance committee conducts any matter related to money.
(b) Publicity committee: Its main duty is to advertise the sports event. publicity
committee makes the publicity of the tournament by using various means
like newspapers, TV , radio, press conference etc. publicity committee
provides results to the press.
(c) Transport committee: its main responsibility is to make necessary
arrangements for the transportation>
(d) Ground and equipment committee: this committee is responsible for
making the ground or laying out the track and field.This committee has to
arrange the proper quality of equipment required for the competition.
Planning in Sports 3
(e) Refreshments and Entertainment Committee: This committee takes
the charge of supplying refreshment and Drinks to the guest,officials,
competitors etc.
(f) Reception committee : The members of the community are responsible to
welcome the chief guest at the opening and closing ceremony.
(g) Announcement committee : This committee is responsible for making all
the announcements during the periods of sports events.
(h) Committee for officials : This committee selects various officials such as
referees, judges, umpire etc.
(i) First Aid Committee : this committee provides first aid to the sports person
or athlete.
(j) Entries and programmes committee: This committee sends registration
forms for entry, to receive them on the time and allot numbers to the
participants.
Duties of various committees in sports have been divided into three
categories.
(a) Pre-tournament jobs/Duties
(b) During Tournament jobs/Duties
(c) Post-tournament jobs/Duties
(A) PRE-TOURNAMENT DURIES
These preparations are done before the start of the tournament. It is done in co-
ordination with the authorities and physical education teachers.
(i) To arrange and plan the schedule of programme of the tournament,
finalising the dates, venue of the tournament, etc.
(ii) To plan the budget in consultation with the authorities
(iii) To make arrangement like playfields, equipment, facilities, etc. required for
the tournament
(iv) Giving training to various staff committees and briefing them about their
jobs
(v) To arrange medals, trophies and certificates for the winners, guests, etc. to
plan for ceremonial function, etc.
(vi) To arrange for transportation, accommodation, meals and refreshment of
the players and officials.
(B) DURING TOURNAMENT DUTIES
These jobs are pretty important for the smooth conduct of tournaments.
(i) To check playing Arena’s and equipment and also checking of eligibility
performances of participating teams
(ii) To provide next event schedule to the teams from time to time as per given
programme
(iii) To supervise and direct various committees in need
(iv) To give refreshments, meals to officials and players
(v) To maintains discipline among spectators and provide First-Aid to injured
players
(vi) To prepare score sheets and concerned records of the teams
(vii) To co-ordinate with different working committees
(viii) To provide detailed progress of tournament to press and media
(C) POST-TOURNAMENT DUTIES
These are mostly the winding up duties or end works of tournament :
(i) To ensure press note and overall report of the tournament and send to the
concerned media.
(ii) To check the departing teams, their security refund, etc.
(iii) To present medals, trophies and certificates to the position holders in prize
distribution function
(iv) List of returnable items to be checked and returned
(v) To generate the exact expenditure report
(vi) Officials and various payment to be made
1.3 TOURNAMENT - KNOCK-OUT, LEAGUE OR ROUND ROBIN

AND COMBINATION
Tournament: Tournament is referred as healthy competition to decide the best team.
It is the sports festival where team plays against each other according to a fixed schedule
in which a team finally wins and rest of participating teams lose matches. These are the
best ways for satisfying the natural will of competition. In modern time tournaments are
organized in a civilsed way with certain rules and regulations, which every team has to
obey. A tournament provides good platform to display the talent and perfection of skills,
technique, tactics and strategies. It also provides evaluation and comparison of team,
which act as inspiration and encouragement for the participants.
TYPES OF TOURNAMENT
1. Knock-out or Elimination Tournament
2. League or Round Robin Tournament
3. Combination Tournament (League cum knock-out)
4. Challenge (Ladder) Tournament (Ranking Tournament)
A. Knock-Out Tournament
In knock-out tournament a team continues to play further matches as per schedule till
defeated, i.e. a team gets eliminated to play further if defeated or loses. In this tournament
only the victorious team is allowed to play further matches until one team emerges as
winner. It is the fast method to know about the winner team in the tournament.
Let us see an example of a knock-out tournament
First Round Semi Final Final Winner
1
2
3
4
5
6
7
8
Advantages of knock-out Tournament
1. It saves time.
2. It is cost reducing.
3. Athlete employs his best skill as he knows that he will not have another chance.
4. Less number of officiating staff is required in this type of tournament.
Disadvantages of knock-out Tournament
1. Spectator can lose interest from the tournament if the best team gets eliminated
first.
2. If best team eliminates in first round then this team may feel psychologically
depressed.
3. When good team eliminates in early round it gives chances to week team to
move ahead.
B. League Tournament or Round Robin
League tournament is also called Round Robin Tournament
One team has to play with all other teams irrespective of Victory or defeat. It can be
called the best type of tournament because it provides every team with the opportunity
to show its best performance This tournament is played in various forms.
League tournaments are of two types :
(a) Single League Tournament : In this of tournament every team plays with
every other team only once. The total number of matches is determined by
n (n – 1)
using formula where n refers to the total number of teams.
2
Example : If 8 teams are taking part in the tournament, then total number of
matches to be played are :
n (n − 1) 8 (8 − 1) 8 (7) 56
= = = = 28 matches.
2 2 2 2
(b) Double League Tournament : In double league tournament every team

plays with every other team twice. The number of matches is determined
by using the formulae n(n – 1) where ‘n’ refers to the total number of teams.
For example : if 9 teams are participating in a double league tournament,
then total number of matches to be played:
N (n – 1) = 9(9 – 1) = 9(8) = 72
Advantages of League Tournament
1. Every team has an opportunity to play every other team at least once.
2. Players can develop talent as it find opportunity to play with multiple teams.
3. It is easier to rank the teams accurately in as per their performance.
4. Spectators remain enthusiastic and interested as they can see their favourite team
in tournament for many matches.
5. Best teams have the maximum changes to win the game.
Disadvantages of League Tournament
1. These are time consuming as teams play many matches.
2. These tournaments are cost-enhancing in nature because necessary arrangements
are needed for such tournaments.
3. Many facilities such as food, transportation, etc. become vital in chess tournaments.
4. Teams which are losing, may lose their morale in the end of tournament.
C. Combination Tournaments
In combination tournaments, the number of teams are divided into four equal zones.
All of them are made to compete accordingly (depends on the type of combination). After
the competition winner from each zone is picked up and made to compete with other
winners of different zones.
Types of combination tournament : Combination tournaments are classified into
following four types :
1. Knockout cum Knockout
2. League cum League
3. Knockout cum League
4. League cum Knockout
1. Knockout cum Knockout : In Knock-out cum Knockout tournaments, the number
of teams are divided into four groups which are later on made to complete
with each other on the knockout basis. Since this is knockout cum knockout
tournament, the winners of the previous four groups are made to compete with
each other on knockout basis. This will declare one team as a winner. Look at the
example for a zonal
Tournament on a knockout basis :
Total number of matches = (N – 1) = 7 – 1 = 6
Fixture 1
1
2
4
3
2
4
6 Winner
5
3
6
5
7 – Bye
 n +1 
Number of teams in upper half =  
 2 
7 +1 8
= = 4 = 4 teams
2 2
 n −1  7 −1 6
Number of teams in upper half =  = = = 3 teams
 2  2 2
Total number of byes = next power of two − total teams = 8 − 7 = 1

2. League Cum League : In League cum League tournaments number of teams are
divided into four groups which are later on made to compete with each other
on the league basis. Being a league cum league, all the winners of four teams are
made to complete on the league basis. This will declare one team as a winner.
For Example
1 − 2 
 
Team/Zone ‘A’ 1 − 3 2 − 3  Winner – A
1 − 4 2 − 4 3 − 4 
1 − 2 
 
Team/Zone ‘B’ 1 − 3 2 − 3  Winner – B
1 − 4 2 − 4 3 − 4 
1 − 2 
 
Team/Zone ‘C’ 1 − 3 2 − 3  Winner – C
1 − 4 2 − 4 3 − 4 
1 − 2 
 
Team/Zone ‘D’ 1 − 3 2 − 3  Winner – D
1 − 4 2 − 4 3 − 4 
A − B 
A − C B − C 
  Winner
 A − D B − D C − D 
3. Knockout Cum League : In Knockout cum League tournaments, divide the
number of teams into four groups, then they are made to compete with each
other on the basis of the knockout tournament, the winners from the four groups
are made to compete on the basis of league tournament. This will declare one
team as winner.
Example 1 1
Team 'A'
[
3
2
[
[[ [ 2
[[
3 [
Winner-A Team 'B'
4 4
Team 'C'
[
1 [ [
2
Winner - C
3 [
4
Team 'D'
[
1
2
Winner - D
[[
3
4
Inter Group of Zonal Tournaments on league basis
A − B 
A − C B − C 
  Winner
 A − D B − D C − D 
4. League cum Knockout : In League cum knockout, the number of teams is divided
into four groups. These groups compete with each other on the basis of league
tournament. The winners from the four groups are made to compete on the basis
of knockout tournament. This will declare one team as a winner.
Group Tournament on League Basis
Zone 'A' 1 − 2 
1 − 3 2 − 3 
  Winner – A
1 − 4 2 − 4 3 − 4 

Zone 'B' 1 − 2 
1 − 3 2 − 3 
  Winner – B
1 − 4 2 − 4 3 − 4 

Zone 'C' 1 − 2 
1 − 3 2 − 3 
  Winner – C
1 − 4 2 − 4 3 − 4 

Zone 'D' 1 − 2 
1 − 3 2 − 3 
  Winner – D
1 − 4 2 − 4 3 − 4 

Inter group of Zonal Tournament on knock-out basis :
Winner - A
]
]]
Winner - B
Winner
Winner - C
Winner - D
1.4 PROCEDURE TO DRAW FIXTURES - KNOCK-OUT (BYE AND

SEEDING) A LEAGUE (STAIRCASE A CYCLIC)
Fixture: The success of tournament depends upon suitable fixture. Tournaments are
played in various forms of fixture or Schedule. Fixture is process of arranging the teams
in systematic order in various groups for competitive fights for physical activity. In other
words, it is set-up of various teams for competitive matches where they play in systematic
order as per fixture or schedule.
While preparing fixture in games, we shall keep the following points in mind :
1. Total number of teams and sportsperson in the tournament
2. Byes given
3. Number of teams in each half
4. Total number of rounds to be played
5. Total number of matches to be played
OBJECTIVES OF INTRAMURAL TOURNAMENTS
1. Provide equal opportunity for participation : Intra-mural tournaments provide
opportunity to every student to participate in games and sports. Higher the level
of tournament, lesser is the number of people that can take part in them. So
intramural is helpful for the students to find the opportunity to participate and
develope their carrer as sportspersons.
2. To develop leadership qualities : It develops leadership qualities among

students. It is true that each participant cannot become a leader but they can
develop their leadership skills through games.
3. To develop co-operation : Sports are able to develop the feeling of co-operation
among students. They can develop the team spirit and positive feelings for their
fellow sports person through games and sports.
4. Recreation : Sports are the largest medium of fun and recreation. Students develop
the feeling of friendship and find opportunity of recreation while participating
in sports.
5. Sportsmanship : By participating in sports, students learn to take both victory
and defeat in their strides. Sports indicate respect and courtesy for the staff as
well as for the opponents, by developing good sportsmanship in the players.
6. Personality Development : Sports are helpful in the development of personality.
Students can develop physically, socially and mentally through sports. Thus
they can develop their overall personality.
7. Skill and Talent Development : Intramurals help in developing tactics and
skills.
Methods of Preparing Fixture in Knock-out Tournament
For this the following points must be considered :
Number of teams in each half :
Step 1 : If teams are even, then N/2 in each half. Ex.
N + 1 9 + 1 10 N -1 9 -1 8
If teams are odd : Ex. 9 = = = = 5g = = =4
2 2 2 2 2 2
N +1 N –1
in uppper half & in lower half.
2 2
Step 2 : Byes : It is sort of privilege to a team. A team who is given Bye does not
play the first round. When the number of entries in a knock-out tournament is not in the
power of two (2), we have to give byes to teams.
Calculation of Byes :
(i) Number of Byes : [(2)n – No. of teams), i.e. the next higher value of (2n) –
Total no. of team.
Example : For 11 (eleven) team next higher value of 2 would be 2 × 2 × 2 × 2
= 16, then 16 – 11
= 5 i.e. (24) – 11 = 5 Bye.
Step 3 : Methods of Fixing Byes :
(a) The first Bye shall be awarded to the last team of the lower half. (L.H.L.)
(b) Second Bye goes to the first team of the upper half. (U.H.U.)
(c) Third Bye to the first team of the lower half. (L.H.U.)
(d) Fourth Bye to the last team of the upper half (U.H.L.)
After this the same sequence is continued.
(b) Number of matches and Number of Rounds :
(i) Number of games in a knock-out tournament is one less than the
number of entries. N – 1 = 10 – 1 = 9
Example : For11 teams, the number of matches will be 10 (ten), (No. of
Teams - 1)
(ii) Number of Rounds : If teams are equal to 2n then n will be the no. of rounds
otherwise the next higher value of n will be the no. of rounds.
Example : For eleven teams, n = 2 × 2 × 2 × 2 = 16 = n4 means no. of rounds
would be (4) four.
Seeding : It is placing the good teams (previous position holder) at beneficiary places
in the knock out fixture. In simple words seeding is placing the good teams at privilege
places in fixture so that they should not compete at initial rounds. Seeding improves the
knock-out fixture as it prevents good teams not to clash at earlier rounds whereas weak
teams get eliminated.
Special Seeding : In this type the seeded teams are directly brought to the quarter
finals or Pre- Q-Finals, etc.
Example 1 : Fixture for 4 teams. Let there are four teams which are represented by
alphabets. A, B, C and D. Therefore, number of rounds will be two as four is nearest
number in power of two’s, i.e. 4 = 2 × 2 = 22.
Power of two is 2 thus two rounds in fixture. No Bye will be given in this fixture as
first round is complete.
Example 2 : Fixture for 11 Terms on knock-out Basis
No. of team : 11
No. of matches : 10 (2 × 2 × 2 × 2)
No. of Rounds : (2)n (2 × 2 × 2 ) = 16 ⇒ 24 = 4
No. of teams in upper half : N + ½ = 11 + ½ = 6
No. of teams in lower half : N – ½ = 11 – ½ = 5
No. of Byes : 16 – 11 = 5.
I Round II Round III Round IV Round

1 Bye
2 (4)
UPPER HALF
(1)
3
(8)
4
(2)
5 (5)
6 Bye
(10) Winner
7 Bye
LOWER HALF
8 (6)
(3)
9 (9)
10 Bye
(7)
11 Bye
Example 3 : For 25 Teams on knock-out Basis, Where eight teams are to be seeded.
No. of Team : 25
N + 1 25 + 1
No.of teams in upper Half : = = 13
2 2
N – 1 25 – 1
No. of teams in lower Half : = = 12
2 2
No. of matches (n – 1) : 24 (25 – 1)
No. of rounds (2)n = 2 × 2 × 2 × 2 × 2 = 32
No. of Byes : 32 – 25 = 7
No. of Byes in Upper Half = Total Bye –½ 7 – ½ = 3
No. of Byes in Lower Half = Total Byes +½ 7 + ½ = 4
• Since quarter one is divided in upper and lower half the byes shall be placed
separately, i.e. 3 Byes in upper with two quarters and 4 Byes in lower half with
two quarters.
• 8 seeded teams are then placed, where seven byes have been given with one
extra seeded team out of the eight, it goes to the place where if provided with one
extra Bye it would be placed over there.
Total Number of rounds = 5

Merits of Knock-out Tournaments :

1. There is economy in expenditure.
2. It takes less time.
3. Fear of elimination keeps the competition interesting.
4. Less officials is required.
Demerits :
1. Good teams may be eliminated and weaker teams may move up.
2. Good teams may meet earlier.
3. Winner of a round may have to wait for the winner of other matches.
Methods for drawing fixtures in league tournament : The following methods are
used for drawing fixtures :
(i) Staircase Method : In this method the fixtures are drawn in staircase form.
In this method no Bye is given to any team and there is no problem of even
or odd number of teams.
Example : If 8 teams are playing, the fixture is drawn in following method :
1–2
1–3 2–3
1–4 2–4 3–4
1–5 2–5 3–5 4–5
1–6 2–6 3–6 4–6 5–6
1–7 2–7 3 –7 4–7 5–7 6–7
1–8 2–8 3–8 4–8 5–8 6 –8 7 –8
(ii) Cyclic Method : In this method if the total number of teams is even then
one team is fixed and all the other teams are rotated in clockwise direction.
The number of rounds in case of even number of team will be n – 1, where
n = number of teams. If number of teams is odd then bye is fixed and all the
teams are rotated in clockwise direction. The number of rounds in case of
odd number of teams will be n, where n = number of teams.
Example (a) If total number of teams = 6
n (n − 1) 6(6 − 1)
Total number of matches = =
2 2
6 (5) 30
= = = 15
2 2
Number of rounds = n = 1 = 6 – 1 = 5.
Fixtures :
I Rd. II Rd. III Rd. IV Rd. V Rd.
6 1 5 1 4 1 3 1 2 1
5 2 4 6 3 5 2 4 6 3
4 3 3 2 2 6 6 5 5 4
Example (b) If total number of team = 5

n (n − 1) 5 (5 − 1)
2 2
5×4 20
= = = 10
2
Fixtures :
5 Bye 4 Bye 3 Bye 2 Bye 1 Bye
4 1 3 5 2 5 1 3 5 2
3 2 2 1 1 4 5 4 4 3
(iii)
Tabular Method : In this method the fixture are drawn in table form. If the
number of teams is even then n + 1 rows and columns are made, where n =
no. of teams, number of teams is odd then n + 2 rows and colums are made,
where n = number of teams.

Example : If 7 teams are playing in a league tournament then fixture using
tabular form can be drawn as follows :
A B C D E F G Bye 1st Round matches

A-B, C-G, D-F
A 1 2 3 4 5 6 7
2nd Round matches
B 3 4 5 6 7 2 A-C, D-G, E-F
3rd Round matches
C 5 6 7 1 4 A-D, B-C, E-G
4th Round matches
D 7 1 2 6 A-E, B-D,F - G
E 2 3 1 5th Round matches
A-F,B-E,C-D
F 4 3 6th Round matches
A-G ,B- F, C- E
G 5 7th Round matches
B-G ,C-F,D-E
Bye
The team which scores the maximum points will be declared winner. If
there is tie between two teams, it willl be decided according to the rules set
before the start of the tournament by the organisers. There are many way to
decide the winner.
Advantages or League Round Robin Tournament :
1. It decides the true and strong winner of the tournament.
2. More number of matches can be played by the teams.
3. It helps in giving ranking to all the teams.
4. All the teams get equal chances to play with each other.
Disadvantages or League or Round Robin Tournament :
1. It involves a lot of time, money and facilities.
2. There is no provision of seeding for the outstanding teams.
3. Teams that get defeated often will lose interest in the game.
4. The method is boring for participants, spectators and even for officials.
5. It costs more.
METHODS OF DECIDING THE WINNER IN A LEAGUE TOURNAMENT
The team which score maximum points in the tournament, is considered the winner.
Points can be awarded by the following ways :
• Winner of the match gets : 2 Points
• Draw gets : 1 Point
• Loser of the math gets : 0 Point
If top two teams get equal points, their match is held again. But if their match ends
in a draw, the team which had won the maximum matches is declared as the winner. If
the tie still exists, the team that had scored maximum number of goals is declared as the
winner. If the tie still remains, the teams play one more match. If the draw occurs again,
the winner is decided by a toss. By following the two methods can be used to declare the
winner :
1. British Methods : In this method, total obtained points are divided by the total
possible points. For example if a team has played 10 matches and won 6 matches,
loses 2 and 2 remain draw, the percentage of points will be :
Total obtained points = 12 + 2 = 14
Possible Points = 20
Obtained points
Percentage of points = × 100
Possible points
14
= × 100
20
Percentage of points = 70
2. American Method : In this method, the number of matches won are divided by
the total number of matches played. If a team play 10 games and win 5 games
then :
Matches won
Percentage = × 100
Matches played
5
= × 100 = 50%
10
1.5 INTRAMURAL A EXTRAMURAL – MEANING, OBJECTIVES

AND ITS SIGNIFICANCE
The world ‘Intramurals’ is combination of two Latin words Intra and Mural where Intra
means ‘Inside’ and Mural means ‘Within the Walls.’ It means the activities which are
performed within the campus of an institution.
“A game for each and each for a game” can be a good saying for intramurals. In these
activities the students of the institution are divided into various groups known as houses.
They compete for various activities of intramural in their houses within the campus. The
motive of intramural activities is to bring mass participation ; developing the interest
towards physical acitivities and developing the calibre of organising programmes of
intramural by students.
OBJECTIVES OF INTRAMURAL TOURNAMENTS
1. Provide equal opportunity for participation : Intra-mural tournaments provide
opportunity to every student to participate in games and sports. Higher the level
of tournament, lesser is the number of people that can take part in them. So
Intramural is helpful for the students to find the opportunity to participate and
develope their career as sportspersons.
2. To develop leadership qualities : It develops leadership qualities among
students. It is true that each participant cannot become a leader but they can
develop their leadership skills through games.
3. To develop co-operation : Sports are able to develop the feeling of co-operation
among students. They can develop the team spirit and positive feelings for their
fellow sportsperson through games and sports.
4. Recreation : Sports are the largest medium of fun and recreation. Students develop
the feeling of friendship and find opportunity of recreation while participating
in sports.
5. Sportsmanship : By participating in sports, students learn to take both victory
and defeat in their strides. Sports indicate respect and courtesy for the staff as
well as for the opponents by developing good sportsmanship in players.
6. Personality Development : Sports are helpful in the development of personality.
Students can develop physically, socially and mentally through sports. Thus,
they can develop their overall personality.
7. Skill and Talent Development : Intramurals help in developing tactics and

skills.
Need and Significance of Intramural
1. Know about your student. 2. Develop leadership quality.
3. Increase the sports standard. 4. Develop competitive nature.
5. Develop team sport. 6. Develop social quality.
2. (B) Extramural
The word ‘Extramural’ means the activities performed outside the walls of institution.
Extramural activities are played at various levels like Inter School, Inter District, Inter-
State, Cluster, Regional, National and Inter-National levels. The purpose of extramural
activities is to find the talented players and to give exposure to good player at higher
levels. These activities are index and image of institution.
OBJECTIVES AND SIGNIFICANCE OF EXTRAMURALS
1. To provide knowledge of new rules and techniques : These tournaments make
the students aware of new to and skills of games. So they can get update of sports
fields through these tournaments.
2. To improve the standards of tournaments : Regular competitive sports events
enhance the standard of sports. Teams can lose the game in the end to improve
their standard and the winners also try to better their standard to stay in
competition.
3. To develop experience : Extramural competitions provide opportunities for the
students to develop and exhibit their talent and as well as to have experience
while participating in the extramural competitions.
4. To develop sportsmanship : Extramural competitions introduces the students
to the new players. they get of each other. Hence, develops the feeling of
sportsmanship.
5. To broaden the basis of sports : Extramural competitions broaden the sports
base of the participating teams.
Need and Significance of Extramural
(i) Provide opportunities to schools to show their sports capabilites.
(ii) For participation in extramural activities there should be proper and fair
team selection has to be done by experts.
(iii) Proper training methods should be followed in a systematic progressive
way during their practice sessions.
(iv) The selected team must be well trained related with rules, regulations,
Umpire signals, technical approach of skills, tactical patterns and strategical
patterns of the game.
(v) For planning the programmes of physical education and making its use
more effective.
(vi) All members of team should be enforced to obey their captain, leader and
coach with full sincerity.
(vii) The eligibility proforma of player should be correct as per records whereas
original age proofs should be shown if required.
(viii) Team must play the competition with true spirit of sport smanship respecting
and abiding by the rules and regulations which govern them.
1.6 SPECIFIC SPORTS PROGRAMME (SPORTS DAY, HEALTH

RUN, RUN FOR FUN, RUN FOR SPECIFIC CAUSE A RUN FOR
UNITY)
These sports programmes have various objectives such as creating awareness among
people regarding unity, health and diseases like AIDS, Polio, etc. and raising funds for
charitable organisations. And also help in collecting funds for special causes like floods,
earthquake. These specific sports programmes are like health run, Run for fun, Run for
Unity, Run for awareness Run for specific cause, etc. These sports programme has some
factors which should be kept in mind for organising these are given below :
Sports Programmes are described below :
1. Health Run : Health runs are organised by various social organisations, health
department or sports department. Health runs and Rallies are organised every
year in the world on 1st December, as this day is celebrated as World AIDS
Day. Health run is not organised or restricted to AIDS but more health runs are
also organised to get aware of other diseases which are spreading in the world.
Running daily is the simplest method which can help people to achieve fitness
and good health. Running daily for 15 to 20 minutes is helpful in maintaining
good health. Health run does not require any specific preparation.
2. Run for Fun : Run for fun is organised with an objective to spread over the
message to all remain healthy. It can be organised by sports federation, Non-
governmental organisation (NGO), Sports directorate and by big companies
and all expenditure born by them. It is a friendly race that involves either road
running or cross country running with participants taking part of their own
enjoyment rather than competitions. It is usually held to raise funds for a charity
with sponsors providing the revenue to cover expenditure.
3. Run for Unity : The purpose for these runs may be national and international
integration. These events are conducted with the theme of peace and unity among
people of all religions. Run for unity is organised by various organisations. Such
runs promote harmony, peace and solidarity among people of different religions.
These runs are organised to import the message to the nation and the world, that
we stand united on the times of adversities.
4. Run for awareness : Sports and games are not so important for few students and
children. So to tell the importance of the sports and games, “Run for Awareness”
can be organised by the schools to create awareness in the students. These events
are organised for creating awareness for a specific cause like, health, cancer, aids,
environement, unity games and sports, etc.
5. Run for Specific Cause : There are many organisations and institutions in the
world and in our country which usually organise “run for specific cause.” The
words “Run for Specific” tells its meaning that running or walking by the group
of people for a specific cause. The cause may vary and differ from one another.
Most of these programmes are organised by the various NGOs. The objectives
of these programmes are mainly to raise funds for a specific cause, such as
education, health, pollution, safe water, environment, Aids, Cancer and other
diseases or causes, etc. Celebrities from various sections of society and those who
are involved with such NGOs also participate in such run. Funds collected from
this run are used for specific. Such kind of runs should be organised in India in
every state, every district and villages.
Marks : 70 Duration : 3 Hrs. 21
Important Questions
VERY SHORT ANSWER QUESTIONS
1. Define Tournament and List down the various types of tournaments.
2. What is fixture? Give the benefits of knock-out tournament. (Delhi, 2018)
3. Define the terms Bye and Seeding. (All India, 2018)
4. Explain the meaning of Intramural and Extramural. (Delhi,2015)
5. Explain the merits and demerits or Round-Robin Tournament.
6. Mention the Pre-tournament works for organising a sports event.
7. List down the various committees required for conducting sports tournament.
8. Define single league tournament ?
9. What do you understand by Specific Sports Programme ? (All India,2017)
SHORT ANSWER QUESTIONS (3 MARKS)
1. Define the fixture and explain various types of tournaments.
2. Discuss the method of fixing byes in knock-out tournaments.
3. Write the advantages and disadvantages of knock-out tournament.
4. Discuss about seeding method with an example.
5. Explain the advantages of Intramural activities.
6. Make a League Fixture for sever teams.
7. Explain the Pre-and-Post-tournament works for organising sports tournament.
8. State the duties of any four committees for organising a successful sports
tournament.
9. Prepare a knock-out fixture for 19 times, keeping in mind the 4 (four) seeded
teams.
10. Write short notes on : (i) Health Run (ii) Run for Fun (iii) Run for unity (iv) Run
for awareness (v) Run for specific causes.
LONG ANSWER QUESTIONS (5 MARKS)
1. Define the terms fixture, Bye and Seeding. Make a knock-out fixture for 11 teams.
Give the benefits of knock-out fixture.
2. Discuss the various methods used for drawing fixtures in league tournament.
3. Explain the organisational requirement for conducting Intramural activities.
Discuss the need and importance of Extramural activities.
4. Explain the various tasks required for conducting sports tournament. Briefly
explain the duties of various committees in the tournament.
5. What do you mean by specific sports programmes ? Describe the factors and
sports programme in brief.
Solved Practice Questions

Q1. Define Tournament and list down the various types of tournament.
Ans. Tournament : Tournament is referred as healthy competition to decide the
best team. A tournament provides good platform to display the talent and
perfection of skills, technique, tactics and stranges. It also provides evaluation
and comparison of team, which acts as inspiration and encouragement for the
participants.
Some of the important types of tournaments are given below :
1. Knock-out Tournament
2. League (Round Robin) Tournament
3. League cum Knock-out Tourmament (combination type)
4. Knock out cum league Tournament (Combination type)
5. Double league Tournament (League type)
6. Seeding Tournament (Knock-out Type)
7. Challenge (ladder) Tournament (Ranking Tournament)
8. Pyramid Tournament (Group ranking Tournament)
Q2. What is Fixure ? Give the benefits of Knock-out tournament.
Ans. The sucess of tournament depends upon suitable fixure. Fixure is a process of
arranging the teams in systematic order in various groups for competitive fights
for physical activity. In other words, it is set up of various teams for competitive
matches where they play in a systematic order as per fixture or schedule.
Benefits of knock-out Tournament :
1. It is less expensive.
2. It takes less time.
3. Fear of elimination keeps the competition interesting.
4. Less officals is required.
Q3. Define the terms Byes and seeding.
Ans. Byes : It is a sort of privilege to a team. It is a dummy, a team who is given
Bye does not play the first round, when the unmber of entries in a knock out
tournament is not in the power of two (2), we have to give byes to teams.So that
only four teams are left in the semi-finals. All the byes have to be given in the first
round because a rest in the begining does not give any advantage to a player or
a team.
Seeding : It is placing the good teams (pervious position holder) at beneficiary
places in the knock-out fixure. In simple words seeding means placing the good
teams at privileged places in fixture, so that they should not compete at intial
rounds. Seeding improves the knock-out fixure as it prevents good team not to
clash at earlier rounds whereas weak teams get eliminated.
Special Seeding : In this type the seeded teams are directly brought to the quarter
finals or Pre- Finals, etc.
Q4. Explain the meaning of Intramural and Extramural.
Ans. Intramural : The word ‘intramural’ is combination of two Latin words Intra and
Mural where Intra means ‘Inside’ and Mural means ‘within the walls’. It means
the activities which are performed within the campus of an instituion. In these
activities the students of the institution are divided into various groups known
as houses.The motive of intramural activities is to bring mass participation,
developing the interest towards physical activities.
Extramural : The word ‘extramural’ mean the activities performed outside the
walls of institution. Extramural activities are played at various level like Inter-
school, Inter-district, Inter-State, Cluster, Regional, National and Inter-National
levels. The purpose of extramural activities is to find the talented players and
to give exposure to good player at higher levels. These activities are index and
image of institution.
Q5. Explain the merits and demerits of Round Robin Tournament.
Ans. Advantages of Round Robin or league Tournament :
Disadvantages :
4. This method is boring for participants, spectators and even for officals.
5. It costs more.
Q6. Mention the pre-tournament works for organising a sports event.
Ans. Pre-tournament Jobs : These preparations are done before the start of the
tournament. It is done in co-ordination with the authorities and the teachers of
physical education.
1. To arrange and plan the schedule of programme of the tournament,
2. To plan the budget in consultation with the authorities.
3. To make arrangement like playfields, equipments, facilities, etc. required
for the tournament.
4. Giving training to various staff committees and briefing them about there
jobs.
5. To arrange medals, trophies and certificates for the prize winners, guest,
ceremonial function, etc.
6. To arrange for transportation, accomodation, meals and refreshment of the
players and officials.
Q7. What do you understand by specific sports programme ?
Ans. Specific Sports Programmes : The precious thing in world is that the good
health. Because a man without good health cannot do anything. And health can
be improved by various activities of physical education. In old times very few
people or professionals took part in sports but now-a-days a large nomber of
people participate in these activities at mass level. These sports programme have
various objectives such as creating awareness among people regarding unity,
health and diseases like AIDS, polio, etc. and raising funds for special causes like
floods, earthquake. These specific sports programmes are like health run, Run
for fun, Run for unity, Run for awareness, Run for specific cause, etc.
Q1. Discuss the method of fixing byes in Knock-out Tournament.
Ans. Methods of Preparing fixture in Knock-out Tournament :
For this the following points must be considered :
number of teams in each half :
1. If teams are given, then n/2 in each half.
2. If teams are odd :
N+1 N−1
in upper half &in each half
2 2
Byes : It is a sort of privilege to a team. It is a dummy, a team which is given
Bye does not play the first round. when the number of entries in a knock-out
tournament is not in the power of two(2), we have to give byes have to be given
in the first round because a rest in the begining does not give any advantage to a
player or a team.
Calculation of Byes :
A. Ques. (i) number of Byes : [(2)n – No. of teams ], i.e. the next higher values
of (2)n – Total no. of team.
Example : For 11 (eleven) teams next higher value of 2 would be 2 × 2 × 2 ×
2 = 16, then 16–11 = 5 i.e (2)n – 11 = 5 Bye.
Ques. (ii) Method of fixing Byes :
(a) The first Bye shall be awarded to the last team of the lower half.
(b) Second Bye goes to the first team of the upper half.
(c) Third Bye to the first of the lower half.
(d) Fourth Bye to the last team of the upper half.
..................................After this the same sequence is continued.
B. Number of Matches & Number of Rounds :
(i) Number of games in Knock-out Tournament is one less than the
number of entries.
Example : For 11 teams, the number of matches will be 10.
(ii) Number of Rounds : If teams are equal to 2n then it will be the number
of rounds otherwise the next higher value of n will be no. of rounds.
Example : For eleven teams, n = 2 × 2 × 2 × 2 = 16 = n4 means no. of
rounds would be (4) four.
Q2. Explain the pre-and-post-tournament works for organising sports tournament.
Ans. Pre-tournament Jobs : These preparations are done before the start of the
tournament. It is done in co-ordination with the authorities and the teachers of
physical education.
(i) To arrange and plan the schedule of programme of the tournament,
(ii) To plan the budget in consultation with the authorities.
(iii) Giving training to various staff committees and briefing them about their
jobs.
(iv) To arrange medals, trophines and certificates for the prize winners, guests,
etc to plan for ceremonial function, etc.
Post Tournament Jobs : These are mostly the winding up duties or end works of
tournament.
(i) To ensure press note and over all report of the tournament and send to the
concerned media.
(ii) To check the departing teams, their security refund, etc.
(iii) List of returnable items to be checked and returned.
(iv) To generate the exact expenditure report.
(v) Officials and miscellaneous payments to be made.
Q 3. State the duties of any committees for organising a succesful sports tournament.
Ans. The duties of the tournament committees are given below :
1. Chairperson (Head of Institution) : To look the overall arrangements,
welcoming the distinguished guest, to check the smooth conduct of
tournament.
2. Chief Technical Adviser ( Well-quilified experienced and expert from the
related game) : To check the technical aspects of the tournament like playfield
and its making; equipment; helps in making fixture; guides other officals;
supervises various committees; checking the progress of tournament as per

rules of the game, handles the technical disputes in the tournament.
3. Organising Secretary (PET/DPE of the Institution ) : Does all the
planning for the tournament; gets approvals rom higher authority; makes
arrangements of equipments; makes fixtures; co-ordinates with different
committees for the smooth conduct of tournament; handles immediate
problems, makes budget and final report, etc.
4. Arrangement Committee (Burser/ co-ordinator/ supervisor) : Does all the
ground arrangements as per rules of the game; arrangements of ceremonial
function like opening and closing ceremony; provides equipments for
matches; manages other needful facilities near the playfield, etc.
Q4. Discuss the part of planning that is responsible for organizing a specific sports
programme like run for specific cause.
Ans. The most precious thing in the world is good health. Because a man without good
health cannot do anything. And health can be improved by various activities of
physical education. In ancient time very few people or professionals took part in
the sports, but now-a-days a large number of people participate in these activities
at mass level. These sports programmes are health run,Run for unity, Run for
Awareness, Run for specific cause, etc.
Few points to be kept in mind for organising these events are :
1. Purpose of programme 6. Making the budget
2. To decide date & venue 7. Safety arrangement
3. Chaking out schedule 8. Reward to winners
4. Path for event 9. Safe dispersal
5. Arranging the requirements 10. Check over participants
Q5. Make a league fixture for seven teams by ‘Cycle Method’.
Ans. Here one position is fixed whereas other teams are rotated anticlockwise
direction.
I Round II Round III Round IV Round V Round VI Round VII Round
Bye – G Bye – F Bye – E Bye – D Bye – C Bye – B Bye – A
A – F G – E F – D E – G D – B C – A B – G
B – E A – D G – C F – B E – A D – G C – F
C – D B – C A – B G – A F – G E – F D – E

Q6. What is a league tournament? What are its advantages and disadvantages ?
Ans. League Tournament : League tournament is also caused Round Robin
Tournament. In league tournament the teams are treated at par. In single league
tournament every team plays with every other team only once. In double league
tournament every team plays with every other team twice. In these types of
tournament, every team plays with every other team irrespective of victory or
defeat.
Advantages of League Tournament :
Disadvantages of league Tournament :
4. This method is boring for participants, spectators and even for officials.
5. It costs more.
Q7. What is the need of extramural activities ?
Ans. Need for extramural competitions :
1. Provide opportunities to schools to show their sports capabilities.
2. For participation in extramural activities, there should be proper and fair
team selection has to be done by experts.
3. Proper training methods should be followed in a systematic progressive
way during their practice sessions.
4. The selected team must be well trained related with rules, regulations,
umpire signals, technical approach of skills tactical patterns and strategical
patterns of the game.
5. For planning the programmes of physical education and making its use
more effective.
6. All members of team should be enforced to only their captain, leader and
coach with full sincerity.
7. The eligibility proforma of player should be correct as per records whereas
original age proofs should be shown if required.
8. Team must play the competition with true spirit of sportsmanship respecting
and abiding by the rules and regulations which govern them.
Q1. Discuss the various methods used for drawing fixtures in league tournament.
Ans. In league tournament the teams are treated at per. One team has to play with
all other teams irrespective of victory or defeat. It can be called the best type of
tournament because it provides every team with opportunity to show its best
performance.
Methods for drawing fixtures in league tournament : The following methods

are used for drawing fixtures :
1. Staircase Method : In this method the fixtures are drawn in staircase form.
In this method no Bye is given to any team and there is no problem of even
or odd number of teams.Example : If 18 teams are playing, the fixture is
drawn in following method :
1–2
1–3 2–3
1–4 2–4 3–4
1–5 2–5 3–5 4–5
1–6 2–6 3–6 4–6 5–6
1–7 2–7 3 –7 4–7 5–7 6–7
1–8 2–8 3–8 4–8 5–8 6 –8 7 –8
2. Cyclic Method : In this method if the total number of teams is even then
one team is fixed and all the other teams are rotated in clockwise direction.
The number of rounds in case of even number of teams will be n – 1, where
n = number of teams. If number of teams is odd then bye is fixed and all the
teams are rotated in clockwise direction. The number of rounds in case of
odd number of teams will be n where n = number of teams.
Example : If total number of team = 6
n (n − 1) 6(6 − 1)
2 2
6 (5) 30
= = = 15
2 2
Number of Rounds = n = 1 = 6 = 6 – 1 = 5
Fixture
6 1 5 1 4 1 3 1 2 1
5 2 4 6 3 5 2 4 6 3
4 3 3 2 2 6 6 5 5 4
3. Tabular Method : In this method the fixture are drawn in table form. If the
number of teams is even then n + 1 rows and columns are made, where n =
no. of teams, number of teams is odd then n + 2 rows and colums are made,
where n = number of teams.
Example : If 7 teams are playing in a league tournament then fixture using
tabular form can be drawn as follows :
A B C D E F G Bye 1st Round matches
A-B, C-G, D-F
A 1 2 3 4 5 6 7
2nd Round matches
B 3 4 5 6 7 2 A-C, D-F, E-F
3rd Round matches
C 5 6 7 1 4 A-D, B-C, E-G
4th Round matches
D 7 1 2 6
A-E, B-D,F - G
E 2 3 1 5th Round matches
A-F,B-E,C-D
F 4 3 6th Round matches
5
A-G ,B- F, C- E
G
7th Round matches
Bye B-G ,C-F,D-E
The team which scores the maximum points will be declared winner. If there is a
tie between the two teams, it will be decided according to the rules set before the
start of the tournament by the organisers. There are many ways to decide who
could be the winner.
Q2. What do you mean by a specific sports programme? Describe the factors and
sports programme in brief.
Ans. Specific Sports Programmes : The famous saying is that health is wealth. The
precious thing in the world is that the good health. Because a man without good
helth cannot do anything and health can be improved by various activities of
physical education. In ancient time very few people or professionals took part
in the sports, but now-a-days a large number of people participate in these
activities is a mass level. These sports programmes have various objectives such
as creating awareness among people regarding unity, health and diseases like
AIDS, Polio, etc. and raising funds for charitable organisations. And also help in
collecting funds for special causes like floods, earth-quake. These specific sports
programmes are like health run, run for fun, Run for unity, Run for awareness,
Run for specific cause, etc. These sports programme has some factors which
should be kept in mind for organisning these events are givem below :
Factors for Specific Sports Programmes :
1. Purpose of programme 6. Making the Budget
2. To decide date and venue 7. Safety Arrangement
3. Chalking out schedule 8. Reward to winners
4. Path for event 9. Safe Dispersal
5. Arranging the Requirements 10. Check over Participants
Sports programmes are described below :
1. Health Run : Health runs are organised by various social organistions, health
department or sports department. Health runs and rallies are organised
every year in the world on 1st December, as this day is celebrated as world
AIDS Day. Health run is not organised or restricted to AIDS but mor health
runs are also organised to get aware of other diseases which are spreading
in the world. Running daily for 15 to 20 minutes is helpful in maintaining
good health.
2. Run for Fun : Run for fun is organised with an objective to spread over the
message to all remain healthy. It can be organinsed by sports federation,
Non-governmental orgainsation (NGO), sports directorate and by big
companies and all expenditure born by them. It is a friendly race that
involves either road running or cross country running with participants
taking part in for their own enjoyment rather than competitions. It is usually
held to raise funds for a charity with sponsors providing the revenue to
cover expenditure.
3. Run for Unity : The purpose for these runs may be national and international
integration. These events are conducted with the theme of peace and
unity among people of all religions. Run for unity is organised by various
organisations. Such runs promote harmony, peace and solidarity among
people of different religions. These runs are organised to send message to
the nation and the world, that we stand united at the times of adversities.
4. Run for Awareness : Sports and games are not so important for few
students and children so to tell the importance of the sports and games, “
Run for awareness” can be organised by the schools to create awareness in
the students. These events are organised for creating awareness for specific
cause like health, cancer, aids, environment, unity, games and sports, etc.
5. Run for Specific Cause : The words “Run for specific cause” tells its meaning
that running or walking by the group of people for a specific cause. The
cause may vary and different from one another. The objectives of these
programme are mainly to raise funds for specific causes such as education,
health, pollution, clean drinking water,, environment, AIDS, cancer and
other diseases or causes, etc. Such kinds of run should be organized in India
in every state, every district and villages.
Multiple Choice Question

1. Round Robin Tournaments are of ................. types.
(a) Two (b) Four
(c) Three (d) Five
2. The process of thinking about for oranized activities required to achieve a
desired goal is called
(a) tournament (b) sports
(c) fixture (d) planning
3. Umpires, referees and record keeper form which committee?
(a) Award Committee (b) Official Committee
(c) Medical Committee (d) Organising Committee
4. Tournament is a healthy competition is to decide the ..............................
(a) local teams (b) favourite teams
(c) weak teams (d) best teams
5. A 5 km community walk is a type of ...........................
(a) intramural competition (b) extramural competition
(c) specific sports programme (d) national tournament
6. Knockout tournament is also known as ..................
(a) challenge tournament (b) consolation tournament
(c) elimination tournament (d) round robin tournament
7. Activities (Sports) played on national and international level are called :
(a) extramural (b) intermural
(c) intramural (d) robinhood
8. Knockout, league combination are types of :
(a) awards (b) prizes
(c) tournaments (d) medals
9. Seeding method helps in elimination of :
(a) weak teams (b) strong teams
(c) favourite teams (d) local teams
10. ‘Intramural’ is the combination of two words Intra + Mural. From which
language these words have been derieved?
(a) English (b) Sanskrit
(c) French (d) Latin
11. Extramural competitions are held between :

(a) same school
(b) within school premires
(c) different class student from same school
(d) outside the walls of school
12. Intramural competitions are held between :
(a) different schools (b) same school
(c) outside the walls of school (d) different states
13. The process of arranging the teams in a systematic order for competitions is
called :
(a) Bye (b) Draut
(c) fixtures (d) tournament
14. It is a type of privilege to a team.
(a) tournament (b) fixture
(c) draw (d) Bye
15. Which tournament is also known as ‘Round Robin Tournament’?
(a) Challenge Tournament (b) Combination Tournament
(c) League Tournament (d) Knockout Tournament
16. Which of the following committee handles the budget of a tournament?
(a) Press and Media Committee (b) Finance Committee
(c) Advisory Committee (d) Transporation Committee
17. Who gets approval from a higher authority for the tournament?
(a) Arrangement committee (b) Chairperson of institution
(c) Organising secretary (d) Chief technical advisor
18. Who is the head of organising committee?
(a) Physical Education Trainer (b) Chairman
(c) Burser (d) Supervisor
19. Which of the following can be organised for spreading awareness for a specific
cause among people?
(a) Run for specific cause (b) Run for awareness
(c) Run for fun (d) Run for unity
20. On which date world AIDS day is celebrated?
(a) 1st December (b) 22nd March
(c) 4th April (d) 22nd April
21. What does transportation committee do?
(a) Prepares press notes
(b) Decoration of stage
(c) Provides facility of transporation for the outstaitioned teams.
(d) All of the above
22. What is Byes?
(a) Process of arranging the teams in a systematic way.
(b) Process of arranging the teams randomly.
(c) Method of drawing fixture.
(d) It is a privilege to team.
23. Planning of budget is related to :
(a) Pre tournament job (b) During tournament job
(c) Post tournament job (d) All of the above
24. Effective Planning can help in:
(a) Improving Efficiency (b) Proper Coordination
(c) Reducing chances of mistakes (d) All the above
25. Pre-tournament tasks ae done:
(a) During the tournament (b) Before the tournament
(c) After the tournament (d) After the award ceremony
26. Which of the following is the first step in a sports programme?
(a) Staffing (b) Budgeting
(c) Planning (d) Directing
27. Who is the head of the Intramural organizing committee?
(a) Secretary (b) Assistant Director
(c) Intramural director (d) House captains
28. What is the main work of Finance committee in the tournament?
(a) Registration of participants
(b) Publicity of the tournament
(c) Prepare budget of the tournament
(d) Make transport arrangements
ANSWER :
1. (a) 2. (d) 3. (c) 4. (d) 5. (c) 6. (c) 7. (a) 8. (c) 9. (a) 10. (d)
11. (d) 12. (b) 13. (c) 14. (d) 15. (c) 16. (b) 17. (c) 18. (b) 19. (b) 20. (a)
21. (c) 22. (d) 23. (a) 24. (d) 25. (b) 26. (c) 27. (c) 28. (c)
2 Sports & Nutrition
CONTENT
2.1 Balanced Diet and Nutrition: Macro a Micro Nutrients
2.2 Nutritive and Non-Nutritive Components of Diet
2.3 Eating For Weight Control - A Healthy Weight, The Pitfalls Of Dieting, Food
Intolerance and Food Myths
INTRODUCTION
Food is the basic requirement of every individual. It fulfills the energy needs and to meet
the development of the body. The food, which we eat, is known as ‘Diet’. The energetic
food in our diet consists of various types of essential chemicals for our body termed
as ‘Nutrients’ Thus, the science, which deals with nutritious diet and its importance
for individual, is known as ‘Nutrition.’ The nutritious diet directly affects the health of
individual. Nutritious diet is known as ‘Balanced Diet; it provides sufficient energy for
workout and helps in the growth and development of individual.
2.1 BALANCED DIET AND NUTRITION: MACRO AND MICRO

NUTRIENTS
MEANING OF BALANCED DIET
“The diet, which contains all essential Nutrients like carbohydrates, fats, proteins,
vitamins, minerals, etc. in appropriate proportion is known as balanced diet.” The ratio
between proteins, fats and carbohydrates should be 1:1:4 respectively.
Balanced Diet
35
Our body requires carbohydrates, proteins, vitamins, fats, fibers and minerals in
different proportions. Lack or excess of any food component may cause health problems.
Therefore, balanced diet is necessary for the proper growth and development
FACTORS AFFECTING DIET
1. Age : Proteins are important for making tissues in a growing child. So a child
requires more amount of protein than a grown up person. Same is the case of
calcium. Calcium is important for proper development and strength of bones and
teeth. Hence, children need more amount of calcium than a young adult. Aged
people also require good amount of calcium and phosphorus at to maintain the
strength of bones.
2. Type of Work : The amount of diet and the type of diet may vary according
to the occupation or profession of a person. A person who does hard physical
labour need a diet rich in carbohydrates and fat in comparison to the person who
works less hard physical labour.
3. Gender : Male need more calories than female. Hence, gender is also a factor
which affects the type and the amount of a person’s diet.
4. Condition of person : Condition of a person has greatest influence on diet. For
example, a pregnant or feeding mother needs extra diet. The diet for a pregnant
woman must be rich in fat, carbohydrates, protein, vitamin and minerals. A
person suffering from any illness also require diet full of protein, vitamin, iron,
etc. developing on the type of illness.
5. Climate : A person living in hot climate usually needs a balanced diet. On the
other hand, the person living in cold regions requires good amount of fat and
vitamins.
FUNCTIONS OF BALANCED DIET/IMPORTANCE OF BALANCED DIET
A balanced diet is a diet containing all the essential components of food such as
carbohydrates, vitamins, fats, minerals, protein, etc. in right proportion.
Balanced diet is important for us in the following ways :
1. Disease Prevention : Eating a balanced diet is the easiest way to protect ourself
from many diseases. Balanced diet is rich in all the nutrients. As it contains
all the nutrients in proper ratio, we can fulfil the requirement of all nutritive
elements of food. Proper amount of all these nutritive elements makes body feels
energetic; helps in losing weight, maintain healthy weight, enhance immunity
power, improve blood circulation, provide sound sleep and above all keep the
body away from the risk of highly dangerous diseases.
2. Weight Control : Increasing weight has become the most horrible problem for
modern human beings. Increased weight invites many diseases like increased
level of bad cholosterol, high blood pressure, etc. Balanced diet should be
included in life. As it may be the first and the most important step towards
controlling weight and hence keeping ourself away from diseases.
3. Improve Immune System : A balanced diet is important to increase body’s

immunity. If a person has strong immunity system, he can fight and recover
from the diseases. As balanced diet is rich in all kinds of vitamins, proteins and
other essential elements. This is helpful in strengthing body’s immunity power.
4. Proper Mental Health : For improving proper mental health we must eat whole
grains, fish, fruits, vegetables, legumin beans. All these and help one to stay in
good mental health.
5. Improves the quality of life : Eating a balanced diet makes us free from stress,
make us feel happy. In this way a balanced diet makes body able to enjoy and
perform daily routine. Hence, it
MEANING OF NUTRITION
The origin of word ‘nutrition’ is derived from Latin words’nutritionem and
nutrire,’meaning”a nourishing or”to nourish.. Food is a mixture of many substances,
which are necessary for life. The process of consuming, digesting and absorbing food for
health and growth is called nutrition. Every person wants to lead a healthy life. Food is
the main basis for maintaining health.
“Nutrition can be considered as a process in which the food is consumed and is
utilized for nourishing the body working.”
These essential nutrients can be broken into two main groups :
1. Macro Nutrients (Macro = Large) : Macro nutrients are required in a large
proportion in our diet like carbohydrates, fats and proteins. They are the main
component parts of diet and they are taken in a large quantity in our diet. They
are the main source of energy and body development.
2. Micro Nutrients : Micro means small. As per their name they are required in
small proportion in our diet like vitamins and minerals. They are essential for
our body to work properly and strengthening our immune system to resist
infections. They are considered as supplementary food. They act as defensive
food and help in proper functioning of various body organs.
2.2 NUTRITIVE AND NON-NUTRITIVE COMPONENTS OF DIET

(A) NUTRITIVE COMPONENTS OF DIET
In our diet there are a large number of nutrients, nutritive and non-nutritive. Nutritive
components of diet are those components which contribute or provide energy or calories.
There are many nutritive components of diet which are mentioned here.
1. Proteins : Proteins are the basic structure of all living beings. These are the
building blocks of our body. Proteins are the main components of muscles,
tendons, ligaments, organs, glands and all living body fluids. These are complex
organic compound which are formed from a chain of aminoacid that contain
carbon, hydrogen and nitrogen.
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(i) Essential proteins : There are 9 aminoacids which are taken from food
and they are not made in body. The sources of essential proteins are
pulses, milk, dairy products, soyabeans, meat, egg, etc. They are required
for growth of tissues.
(ii) Non-essential proteins : There are more than 13 essential proteins. Body
requires them in very less quantity as help in the synthesis of essential
proteins. The source of non-essential proteins are grains, dry-fruits,
vegetables.
FUNCTION OF PROTEINS
(i) It builds muscles, tissues and organs.
(ii) It is essential for growth, maintainance and repair of all cells.
(iii) It produces antibodies, improves immune system.
(iv) It transports the nutrients and oxygen in blood.
(v) It improves metabolism and digestion.
(vi) It is responsible for health of hair, nails, freshness of skin and strength of
bones.
2. Carbohydrates : Carbohydrates is also an essential nutritive component of food.
Carbohydrate is also a compound which is formed by the chemical composition
of carbon, hydrogen and oxygen. It provides energy. The individual, who
performs hard work, needs maximum amount of carbohydrate. If excess amount
of carbohydrate is taken in food by an individual, it always changes into fats and
after that it accumulates in fatty tissues. There are the main sources of energy.
Carbohydrates are of two types :
(i) Simple carbohydrates : simple carbohydrates are those carbohydrates
which digest quickly. These are also known as monosaccharaides. These
are sweet in taste and soluble in water quickly for example glucose.
(ii) Complex Carbohydrates : Complex carbohydrates are polysaccharides.
These carbohydrates digest slowly. These are note sweet in taste and
insoluble in water example: starch
FUNCTIONS OF CARBOHYDRATES
(i) Carbohydrates are the main source of energy and provide energy for
working of body.
(ii) It works as fuel for the nervous system.
(iii) It activates metabolism.
3. Fats : Fat is also an essential nutritive component of food. It is made up of carbon,
hydrogen and oxygen. Fat provides heat and energy to the body. On the average
one gram of fat on burning gives 9 calories of energy. Fats are stored in body and
are used as emergency source of energy.
There are two types of fatty acids :

(i) Saturated Fatty Acids : They contain chain of carbon atoms. They are
found in food items like dairy products, cream, butter, coconut oil, palm
oil, ghee, animal fat, etc.
(ii) Unsaturated fatty acids : This fatty acid is found in the plants like peanuts
oil, soya oil, etc.
FUNCTIONS OF FATS
(i)
Fats are good sources of energy and they transport nutrients.
(ii)
It improves the functions of brain and nervous system.
(iii)
Omega-3 reduces the risk of abnormal heartbeats and slightly reduce
blood pressure.
(iv) It helps in absorption of vitamin A, E, D and K.
(v) Mono saturated fats increase good cholesterol (HDL) in body which
protects the heart.
4. Vitamins : Vitamins is also an important nutritive component of food just like
protein, carbohydrate and fats. Vitamins are very vital for healthy life. Vitamins
protect us from various types of diseases. Infact, vitamins increase immunity
power in our body against diseases. They do not provide energy but help repair
and maintenance of various tissues. Vitamins are divided into two groups :
(a) Fat-soluble Vitamins : These vitamins are easily dissolved in fat. They
come into our body through fats and they are stored in liver and fatty
tissues. These vitamins are A, D, E and K.
(i) Vitamin A : Dr. Maccollum discovered vitamin ‘A’. This vitamin
is yellow in colour. This vitamin is needed for normal growth and
development of eyes and skin. Night blindness and xeropthalmia
are the main diseases which are caused by the deficiency of vitamin
‘A’. This vitamin also has a negative effect on kidneys, nervous
system and digestive system.
Sources : Vitamin ‘A’ is mainly found in ghee, milk, curd, egg, yolk,
fish, papaya, tomato, orange, green vegetables, spinach, carrot and
pumpkin, etc.
(ii) Vitamin D : This vitamin is important for formation of strong
bones and teeth. This vitamin is also known as sunshine vitamin
as sunlight provides this vitamin. Deficiency of this vitamin causes
rickets in which the bones of the children are deformed.
Sources : The source of vitamin ‘D’ are milk, butter, green
vegetables, sunlight, cod liver oil, tomato, carrot, egg yolk, fish, etc.
(iii) Vitamin ‘E’ : This vitamin is important to protect the cell membrane
and acts as antioxidant. Its deficiency causes the death of the child
39
in the womb of the mother, abortions and miscarriages happen
with the result that women loses their reproductive ability.This
vitamins is also essential for proper function of adrenal and sex
glands.
Sources : The rich sources of vitamin ‘E’ are wheat germ, nuts,
vegetables oils, dark green leafy vegetables like spinach and turnip,
mustard, sweet potatoes sprout seeds, sunflower seeds, jams, etc.
(iv) Vitamin K : Naturally produced by the bacteria in the intestine,
vitamin K is very essential for normal blood clotting. It also
promotes health of the bones. Its deficiency lead to excessive
bleeding. Generally blood continues to flow for longer time.
The requirement of this vitamin is more for pregnant ladies. Its
deficiency also causes anaemia.
Sources : This vitamin is mainly found in cauliflower, spinach,
cabbage, tomato, potato, green vegetables, wheat, egg and meat,
etc.
(b) Water soluble vitamins : These vitamins are soluble in water. These
vitamins cannot be stored in body. Hence, we need them from our food.
They can be destroyed by overcooking. They are easily absorbed by the
body and easy to dissolve in water. They are made up of nitrogen and
sulphur. The following vitamins fall in this category :
(i) Vitamin ‘B’ complex
(ii) Vitamin ‘C’
(i) Vitamin ‘B’ complex : These are 12 vitamins under vitamin ‘B’
complex. Important forms of vitamin B are stated below :
(a) Vitamin ‘B’ or Thiamin : This vitamin is also called thiamin. This
is a colourless vitamin. Its taste is salty. Its smell is just like yeast.
It helps in metabolising carbohydrates. It maintains the health of
liver, kidneys, intestines, stomach and brain, etc. Deficiency of
vitamin B1 causes numerous ailments such as headache, skin beat
indigestion and beri-beri.
Sources : Fruits, vegetables, dairy products are rich sources of
vitamin B1.
(b) Vitamin B12 or Riboflavin : This vitamin is usually destroyed in
sunlight and in cooking the food for a longer time. It is yellow in
colour. It is very essential to keep the eyes, nose, mouth, lips and
tongue in a healthy state. Its deficiency causes retarted growth,
unhealthy skin and inflamed eyes. Its deficiency also decreases
immunity power of white blood corpuscles.
Sources : This vitamin is found in mostly fruits, vegetables, meat,
eggs, nuts, legume seeds.
(c)
Vitamin B3 or Niacin : Vitamin B3 is known as Niacin. Its deficiency
causes pellagra in which skin sensitivity is lost and irritation over
skin.
Sources : Fruits, vegetables, dairy products.
(d) Vitamin B5 or Pantothenic Acid : The deficiency of vitamin B5
causes acne or face, depression, numbness, muscle cramps, fatigue,
apathy, restlessness.
Sources : Fresh fruits, vegetables, meat, fish, egg, yolk, yeast, rice,
wheat and peas etc.
(e) Vitamin B6 or Pyridoxine : The deficiency of vitamin B6 causes
pediatric disease, weakness, confusion, insomnia, seizures, itchy
skin, greasy and peeling skin.
Sources : Vegetables seeds, legumes, fruits and nuts are the sources
of vitamin B6.
(f) Vitamin B7 or Biotin : The deficiency of vitamin B7 causes
hyperesthesia in children, skin inflammation, keratin functivities,
lack of appetite, anemia, etc.
(g) Vitamin B9 or Folic Acid : Folic acid is tasteless, odourless and
yellow in colour. Simple cooking can destroy this vitamin. It is very
essential for reproduction, and growth and development of body.
This vitamin is helpful in blood formation. The deficiency of folic
acid may cause loss of bucocytes.
Sources : Folic acid or vitamins B9 is found in spinach, liver and
yeast.
(h) Vitamin B12 : Its colour is red. This vitamin is usually destroyed
in cooking for a longer time. Its deficiency may cause anaemia,
paralysis, lack of power, retention power, celiac disease.
(ii) Vitamin C : This vitamin is required for maintenance of ligaments,
tendon, blood vessels, capillary walls and delicate lining causes
survey in which gums bleed. Its deficiency causes uncontrolled
bleeding, delayed blood clotting, etc.
Sources : Citrus fruits, like orange, grape, papaya, kiwi, strawberris,
vegetables like cabbage, spinach, turnip greens, sweet and white
potatoes, etc. are the rich sources of vitamin C.
5. Minerals : Minerals contain certain elements required by our body. They are
needed in small quantity but they are very necessary for proper growth and
development of our body. Their deficiency causes some diseases. They are
supplied in the form of salts by various food items.
There are 16 essential minerals : Calcium, phosphorus, potassium, sulphur,
sodium, chloride, magnesium, iron, zinc, copper, manganese, iodine, selenium,
molybdenum, chromium and fluoride.
41
(i) Calcium : Calcium is found in the largest amount in our body. Calcium
is necessary to keep bones and teeth strong. Milk, yogurt, vegetables like
kale, broccoli and cabbage are good sources of calcium. The recommended
daily consumption of calcium is 1000 to 1200 mg/day.
(ii) Phosphorus : Phosphorus is also found abundantly in our body. It also
keeps our bones and teeth healthy. Daily intake of phosphorus is 700 mg/
day. It is also a main component in building energy and DNA. Milk, tofu,
oatmeal, dairy foods are the best sources of phosphurus.
(iii) Magnesium : It is found in bones and muscles of our body. It is required
for healthy bones, muscles and immunity system. It daily intake should
be 400 mg. Cashew, fish, beans, nuts, whole grains and spinach provide
magnesium in is abandunt amount.
(iv) Iron : Iron is essential for the formation of blood. A large amount of iron
is found in red blood cells called ‘Hemoglobin’ and muscle cells called
‘Myoglobin’. Fish, beans, eggs, lentils, tofu, baked potatoes, cashews, dark
green vegetables are the rich sources of iron. It is suggested for consuming
20 mg per day.
(v) Copper : Small amount of copper is required in body. It functions as the
oxidizer of iron and it is necessary for proper growth and development
of bones, tissues like brain, heart, etc. Cashew, sunflower seeds, whole
grains, beans, nuts, potatoes, dried fruit, spinach, legumes, etc. provide
copper in rich proportion.
(vi) Potassium : It helps in maintenance of fluid in the body. It helps in
muscle growth and neuromuscular activities. It controls and balances
the electrical activity of heart and also helps in balancing the pH value
of blood. Cantaloupe, beans, potato, tomato, chicken, fish, beef, orange,
banana, etc. are the good sources of potassium.
(vii) Flouride : It can be obtained from drinkable water. It is found in teeth and
bones. It is essential for the protection of enamel and prevention of dental
cavities.
(viii) Iodine : Deficiency of iodine can cause goitre. It is also essential for the
formation of thyroid harmones are necessary for the proper functioning
of body metabolism. It also developes bones and brain properly during
pregnancy and infancy. Salt, seafood and seawater fish are the primary
source of iodine.
(ix) Cobalt : It is the part of vitamin B12. It is helpful in forming blood cells.
One can get cobalt and vitamin B12 from animal foods.
(x) Sulphur : It is helpful in maintenance of healthy skin, hair and nails.
Brocalli and sea food are the sources of sulphur.
(xi) Selenium : It is essential for reproduction and synthesis of DNA. It can
protect us against cancer, cheese, tuna, nuts, etc. are good sources for
selenium.
(xii) Chromium : It is essential for the proper functioning of metabolism. It

transports glucose to cell and in this way balances blood sugar level.
broceoli, barley, green beans, tomato, etc. are the sources of chromium.
(xiii) Chloride : Chloride works with sodium to balance fluids. It helps in
maintenance of pH value of the body. It plays an active role in production
of digestive juices. Sodium chloride (salt) is the good source of chloride.
(xiv) Sodium : Sodium helps in the contraction of our muscles and in the
conduction of nerve impulses, maintains correct balance of fluid in the
cells and supports the absorption of other nutrients include chloride,
amino acid and glucose.
(xv) Zinc : It is helpful in eliminating infections and strengthening immunity
power. Chicken, beans, beafs and nuts can be the good sources of zinc.
(xvi) Manganese : It help in cyzymatic reactions, tissue development and
reproduction in humans, tea, whole grains and beans are the good sources
of mangnese.
(B) NON-NUTRITIVE COMPONENTS OF DIET
Non-nutritive are those components of food,
which do not give energy or calories. They
do not have nutritional value and are added
to food and beverage products. They are
designed to make the food smell better, taste
better, last long and look better. Following are
the non-nutritive components of diet :
1. Fibre or Roughage : Fibre or
roughage has no nutrient value.
Hence, is included in non- nutritive
components of diet. It is undigested
part of food. It consists of water
and improves intestinal function
by adding bulk to food. They help
maintain overall health of the body.
Roughage or fibre is of two types :
(a) Soluble Fibre
(b) Insoluble Fibre
Soluble fibre can dissolve in water, whereas insoluble fibre cannot. The soluble
fibre reduces blood sugar fluctuation and lowers cholesterol. Insoluble fibre is a
good stool softener. Usually 30 grams of fibre is recommended for adult per day.
Both types of roughage or fibre are equally significant for human beings. Fibre
is helpful in decreasing the risk of heart disease and preventing certain types of
cancer.
43
Sources : Fresh fruits, vegetables, wheat, oats, root, connective tissues of meat
and fish are very good sources of roughage.
2. Water : Water is also an essential component of diet. With the help of water the
nutrients are carried thourgh blood to the various cells of body. Human body has
70% of water. It maintains the health and integrity of every cell in our body. It
maintains the body temperature through sweating. It helps in digestion of food
and prevents constipation. The deficiency of water in body causes dehydration.
Most foods contain water. Generally 50% of water intake comes from food and
remaining intake comes from drinking water. We should drink 12-15 glasses of
water. Requirements of water may be fulfilled with other fluids like juice, coffee,
tea, milk and soups, etc.
3. Flavour Compounds : The flavours are derived from both nutritive and non-
nutritive components of food. Sometimes it becomes very difficult to know the
source of a specific flavour. An acidic food provides sour taste while alkaline one
provides a bitter taste.
4. Colour Compounds : The food or diet is prepared more appetizing and attractive
to see by the wide reflection of colours made possible through pigments. Natural
pigments are found in fruits and vegetables. The colours from animal products
and grains are less bright. There are various colours of fruits and vegetables such
as red, orange, yellow, blue, green and cream.
5. Preservatives : The components which have the ability to stop the microbial
growth are added to food and beverages. They are considered addictives. They
are often regulated. Their identification and concentration must be determined
before adding to the food.
6. Plant Compounds : There are some other plant compounds which contain other
nutritive substances. When these substances ingested they may have beneficial
or harmful effects. Many compounds that inhibit cancer. There are a number of
harmful substances in plants which have harmful effects if ingested in excess.
Caffeine is such an example if it is taken in excess quantity it may increase heart
rate, secretion of stomach and urination.
2.3 EATING FOR WEIGHT CONTROL – A HEALTHY WEIGHT,

THE PITFALLS OF DIETING, FOOD INTOLERANCE A FOOD
MYTHS
Eating for weight control : If a person is overweight, then it becomes essential to lose
weight in order to remain healthy and reduce chances of many diseases like heart diseases.
To maintain desirable body weight one has to change his eating habits. Attempts to lose
weight quickly, often result in the loss of body water and protein. This is not good as
protein and water loss is regained quickly.
According to national institute of Health, “A healthy weight is considered to be
one that is between 19 and 25 (BMI). If the BMI is between 25-29 an adult is considered
overweight. If the BMI is 30 or greater, the person is considered to be obese.”
In simple words, it can also be said that a healthy weight is that weight which lowers
the risk for various healthy problems such as heart diseases, stroke, high blood pressure
and diabetes, etc. The following steps can help in controlling weight and consistent
weight loss :
1. It reduces the calorie content of diet.
2. It reduces the intake of fat and cholestrol enhancing foods.
3. It stay away from fried foods.
4. It emphasizes fruits, vegetables whole grains and fat free and or low-fat milk and
milk products.
5. Fruits are excellent source of energy and nutrition. They improve blood
circulation, improve immune system and manage the weight.
6. It avoids taking foods containing too much sugar, specially refined sugar.
7. It develops the habit of taking a glass of water before meals.
8. Calcium in any form is food for body and helps maintain a good body weight.
Top calcium rich foods are cheese, milk, yogurt, sardines, spinach, turnip and
collard greens, etc.
9. Green tea is a great health booster which helps maintain a good body weight.
10. Avoid snacks including chololates and nuts.
11. Change your mental attitude towards food. Be determined not to overeat even
if the food is delicious. The ideal height and body weight chart is given in the
charts given.
IDEAL HEIGHT/WEIGHT CHART
Healthy weight : A healthy weight is one that is right for your body type and is based on
your body mass index (BMI) and the size of your waist.
Method to calculate BMI : If you want to know your body mass index, then divide
your body weight in Kg. by your height in metre square viz.
Weight in Kg. Weight
Body Mass Index (BMI) = or
(Height in m)2 Height × Height
The WHO criteria for underweight, healthy or normal weight, overweight and
obesity by BMI.
45
Category BMI
Under Weight <18.5

Normal Weight 18.5 – 24.9
Over Weight 25 – 29.9
Obesity Class I 30 – 34.9
Obesity Class II 35 – 39.9
Obesity Class III > 40
So, you can come to know about your weight category after having a glance at these
criteria.
Significance of Healthy Weight : Reading and maintaining a healthy weight is
important for overall health. It can help you prevent and control many diseases. An
overweight or obese person is at higher risk of developing serious health like high blood
pressure, heart diseases, type-2 diabetes, gallstones, breathing problem, etc. Maintaining
a healthy weight lowers your risk for developing such life threatening diseases and gives
you more energy to enjoy your life.
Factors which contribute to Healthy Weight : There are many factors which
contribute to a person’s weight. These factors include environment, family, history,
genetic, metabolism, behaviour and habits, etc.
THE PITFALLS OF DIETING
Now-a-days everybody wants to remain slim and trim. The persons, who are overweight
or obese also want to reduce or lose weight. They use various methods of weightloss.
Most of them adhere to dieting to lose weight. In starting dieting produces good results.
But after initial success it adds more weight later on. Even research studies indicate that
90% of the dieters gain all of their weight back. We know that losing weight is not as
simple as it sounds. Eat less and exercise more to burn calories. We know this scientific
fact but it is difficult to implement. The major pit falls of dieting are discussed ahead :
1. Lack of proper nutrients : Dieting leads to limit major nutrients severly. You
cut out carbohydrates, fats, proteins and other nutrients. Try to understand that
your body needs all forms of nutrients. To keep your healthy, understand how
much amount of particular nutrients are required for your body and follow
accordingly.
2. Extreme reduction of calories : For dieting intake of calories are reduced
extremely. Research studies indicate that 1800 calories a day cannot meet all the
nutritional requirements of an individual. If you reduce more intake of calories
it will produce, a huge weightloss. It can be dangerous for you.
3. Skipping meals : It is fact that if you have good metabolic rate, you can maintain
or lose weight. If it is low you gain weight very easily. So, if you skip meals, it
will lower your metabolism to conserve energy.
4. Underestimating how much you eat : It is a fact that most of the dietors
underestimate the number of calories they consume. To make yourself aware
keep a detailed food chart of journal.
5. Liquid calories : Alcohol, fizzy drinks, squashes, cold drinks, packed juices, etc.
add a lost of calories. Research suggests that drinking calories contribute a lot in
weight gain. Be very careful by sticking to diet drinks.
6. Not performing exercise : If you do on dieting and do not perform exercise it
will not work properly. Instead of losing weight you are likely to gain weight. As
a matter of fact, exercise has a positive effect on metabolism and also helps burn
some extra calories. Exercise increases metabolic rate which ultimately reduces
body weight. So, dieting is beneficial if you perform exercise along with it.
7. Infrequent Eating : Dieting leads to infrequent eating. While cutting calories is
important, you should try to eat a small, nutritions meal every 3 to 4 hours to
keep your metabolism going. Always have breakfast within an hour of waking
up to give a good start to your day.
8. Not getting enough proteins : Dieting will cut down your protein intake. Proteins
are very important for your healthy body. They help you feel more alert. Adding
peanut butter to your toast in the breakfast or a few walnuts to your cereal or
even a boiled egg will supply you proteins.
9. Weakness on body parts : Muscles become weak and bone density decreases,
and reduces joint and bone life.
FOOD INTOLERANCE
Food intolerance is more common than food allergy. Food intolerance is a term used
widely for varied physiological responses associated with a particular food. In simple
responses associated with a particular food. In simple words food intolerance means the
individual elements of certain food that cannot be properly processed and absorbed by
our digestive system.
Causes of Food Intolerance
(i) Inactivity of enzymes responsible for breaking down or absorbing of food
elements
(ii) Cellac disease
(iii) Organic chemicals present in food
(iv) Illness
(v) Diet related problems
(vi) Lifestyle with erratic food intakes
(vii) High intake of refined foods
(viii) Poor intake of dietary fibres
47
Symptoms of food intolerance
(i) Gas cramps or bloating
(ii) Stomach pain
(iii) Diarrhoea
(iv) Headache
(v) Vomitting
(vi) Heart-burn
Management of Food Intolerance : Individuals can try minor changes to diet to
exclude food causing clear cut reactions. If you are not able to know the food which
causes problem you should seek expert medical help. Guidance can also be provided
by your general practitioner to assist in diagnosis and management. For managing
food intolerance fructose intolerance therapy, lactose intolerance therapy and hestmine
intolerance therapy can be applied.
Food Myths : There are many myths related to food which are prevailing not only
in India but all over the world. What to eat, when to eat and how often to eat are such
questions which usually confuse most of the individuals. We believe in such myths
because they sound like they could be true. The most common food myths are stated
below :
Myth 1 : Carbohydrates make you fat.
Fact : Carbohydrates are the source of energy. Taking right amount of carbohydrates
is not responsible for making you fat. Actually, having too much carbohydrates make
you fat.
Myth 2 : Eating eggs raises cholesterol level and are therefore bad for health.
Fact : One egg a day is not harmful.
Myth 3 : Microwaving of food destroy nutrients.
Fact : Overcooking may destroy nutrients whether it is cooked over burner or in
microwave.
Myth 4 : Low for milk has less calcium than full fat milk.
Fact : Skimmed and semi skimmed milk have more calcium because calcium is in
watery part and not in creamy part of milk.
Myth 5 : Vegetarians cannot build muscles.
Fact : Vegetarians can be as muscular as meat eater by getting their proteins from
vegetable sources such as cheese, nuts, pulses and grains.
Myth 6 : Healthy food is expensive.
Fact : Tinned, stored, packed, off-seasonal food is expensive whereas local, seasonal
food in expensive cheap and easily available, moreover, it is more nutrients.
Myth 7 : Only overweight persons need exercise
Fact : Many people think that exercises help lose weight and they do not need to
lose weight whereas exercise help keep us healthy physically and mentally. Moreover it
manages stress of life and develops socialization.
Myth 8 : Adding salt in food means adding sodium in food. Which is harmful for
health.
Fact : Salt is the source of iodine. Which is required in right amount to keep the body
away from disease like goitre. Apart from the myths mentioned above there are many
myth common among people which are totally baseless, For example :
(i) A raw food provides enzymes that are essential for digestion.
(ii) All saturated fats raises blood cholesterol.
(iii) Added sugar is always bad for an individual.
(iv) Fried foods are always two fatty.
(v) Processed food has no place in healthy diet.
(vi) Pasteurization destroys vitamins and minerals in milk.
(vii) Drinking tea causes dehydration.
(viii) It is important to fat periodically to cleanse toxins from body.
(ix) Food eaten late night is more fattening.
(x) Slow metabolisms prevents weight loss.
49
Important Questions
1. What do you mean by balanced diet? (2012)
2. What do you mean by nutrition?
3. Give a definition of nutrition?
4. What is bulimia?
5. Define nutritive components?
6. Discuss non-nutritive components. (All India, 2015)
7. Name the essential elements of a balanced diet.
8. Describe the sources of carbohydrates.
9. Discuss about proteins.
10. What do you mean by vitamins?
11. What do you meany by eating disorders?
12. What is anorexia nervosa?
13. Define healthy weight
14. Define food myth.
15. What is food intolerance? (All India 2017, 2018)
16. What are fats?
1. Give your view point on ‘Balanced Diet.’
2. What do you mean by macro and micro nutrients?
3. What do you meany by nutritive and non-nutritive components of diet?
0987654321`][
4. Write the symptoms of anorexia nervosa.
5. Write a short note on vitamins.
6. Briefly discuss the various types of minerals.
7. What is roughage? Explain in brief.
8. Briefly explain about eating disorder.
9. Briefly explain the role of individual in the prevention of bulimia.
10. Briefly explain any two food myths.
11. Explain balanced diet along with its essential elements.
12. Write a note on anorexia nervosa.
13. Discuss any four pitfalls of dieting.
14. Explain the prevention and treatment of bulimia.
15. Discuss the causes and symptoms of anorexia nervosa.

16. Discuss the causes and management of food intolerance.
17. Explain the food myths.
18. Write a short note on binge eating disorder.
19. Write a note on significance of weight control.
1. Explain balanced diet discussing its all elements in detail.
2. Discuss the role of diet in performance of sports.
3. Write an article on ‘the factor affecting diet.’
4. What are the dangers or pitfalls of a dieting programme?
5. Describe various types of vitamins discussing their functions and sources.
6. Explain eating disorders in detail.
7. Discuss the role of carbohydrates, fats, proteins and vitamins in sports
performance.
8. Write the symptoms, prevention and management of food intolerance.
9. Make a list of some food myths.
51

Q1. What do you mean by balanced diet?
Ans. The diet which consists of all the essential food constituents viz. protein,
carbohydrates, fats, vitamins, minerals and water in correct proportion is called
balanced diet.”
Q2. What is bulimia?
Ans. Bulimia is an eating disorder in which a person eats excessive amount of food and
then vomits it in order not to gain weight. In fact, bulimia is an eating disorder
in which an individual binges on food or has regular episodes of overeating and
feels a loss of control. After that the individual uses various means or methods
such as vomiting or using laxatives to prevent weight gain.
Q3. Describe the sources of carbohydrates.
Ans. The sources of carbohydrates are fruits, vegetables, (Potato, Carrot) low fat milk,
honey, jam, table sugar candy. The main sources of complex carbohydrates are
vegetables, cereals (What, Rice, Maize, Bajra) bread, whole pulses such as channa
dal, moong dal, rajma.
Q4. What do you mean by vitamins ?
Ans. Vitamins is also an important nutritive component of food just like protein,
carbohydrate and fats. Vitamins are very vital for healthy life. Vitamins protect
us from various types of diseases. Infact, vitamins increase immunity power
in our body against diseases. They are important for metabolism of fats and
carbohydrates. They do not provide energy but help repair and maintenance of
various tissues. They are required in very small quantity, however, if our diet
is lacking in these vitamins, they cause certain diseases known as deficiency
diseases. There are 13 vitamins but the important vitamins are A, B, C, D, E
and K.
Q5. Discuss about Proteins.
Ans. Proteins are the basic structure of all living cells. The protoplasm is formed by
protein which is the base of living cells. These are complex organic compounds
which form chain of amino acids that contain carbon, hydrogen and nitrogen.
Proteins are main components of muscles, tendoris, ligaments, organs, glands
and all living body fluids like enzymes, hormones and blood.
Q6. What is Vitamin K?
Ans. Naturally produced by the bacteria in the intestine, vitamin K is very important
for normal blood clotting. It also promotes health of the bones. Its deficiency lead
to excessive bleeding. Generally blood continues to flow for longer time. The
requirement of this vitamin is more for pregnant ladies. Its deficiency also causes
anaemia.This vitamin is mainly found in cauliflower, spinach, cabbage, tomato,

potato, green vegetables, wheat, egg and meat, etc.
Q7. Define eating disorder.
Ans. Eating disorders are the conditions defined by abnormal eating habits that
may involve either insufficient or excessive food intake or determent of an
individual’s physical and mental health. In case of eating disorders individuals
eat in extremely small amounts of food or they start severly overeating. Eating
disorders affect an individual’s mental and physical health. Eating disorders
among very young persons can hinder their growth and development.
Q8. What is anorexia nervosa?
Ans. In this eating disorder, it is characterised by food restriction and irrational of fear
of gaining weight as well as a distorted body self-perception. In this disorder, the
person restricts the amount of food because of fear of gaining weight. This eating
disorder causes metabolic and harmonal disorder.
Q9. What is food myth?
Ans. There are many myths related to food which are prevailing not only in India
but all over the world. What to eat, when to eat and how often to eat are such
questions which usually confuse most of the individuals. We believe in such
myths because they sound like they could be true.
Q10. What is the need of food supplement for children?
Ans. The diet that children take may be lacking in nutrients which their needs. So the
food supplement sometimes becomes urgent for children.
SHORT ANSWER TYPE QUESTIONS (3 MARKS)
Q1. Explain balanced diet along with its essential elements.
Ans. Meaning of balanaced diet : “A diet which consists of all the essential food
constituents, viz. protein, carbohydrates, fats, vitamins, minerals and water in
correct proportion is called balanced diet.”
The diet which contains all essential components like carbohydrates, proteins,
vitamins, fats, minerals, etc. in right proportion is known as balanced diet.”
In fact, every individual does not require same type of diet. It differs from person
to person. The following points are essential to note for balanced diet :
1. It must contain all the essential constituents in adequate amount.
2. There must be definite proportion between the different constituents of
food. The proper ratio between proteins, fats and carbohydrates should be
1 : 1 : 4.
3. The food should be easily digestible.
4. Cooking of food is necessary because it sterilizess food stuffs and makes it
palatable and easily digestible.
Q2. Discuss proteins along with its functions.
53
Ans. Proteins are the basic structure of all living cells. The protoplasm is formed by
protein which is the base of living cells. These are complex organic compounds
which form chain of aminoacids that contain carbon, hydrogen and nitrogen.
Proteins are main components of muscles, tendans, ligaments, organs, glands
and all living body fluids like enzymes, hormones and blood. There are over 20
different amino acids. Our body change these amino acids into proteins. Lack of
proteins may cause marasmus, kwashiorkor and hair loss. There are two type of
proteins.
(i) Essential proteins : There are 9 amino acids which are taken from food and
they are not made in body. They source of essential proteins are pulses,
milk, dairy products, soyabeans, meat, egg, etc.
(ii) Non-essential proteins : There are more than 13 essential proteins. Body
requires them in very less quantity as help in the synthesis of essential
proteins. The source of non- essential proteins are grains, dry-fruits,
vegetables.
Function of Proteins
(i) It builds muscles, tissues and organs.
(ii) It is essential for growth, maintainance and repair of all cells.
(iii) It produces antibodies, improves immune system.
(iv) It transports the nutrients and oxygen in blood.
(v) It improves metabolism and digestion.
(vi) It is responsible for health of hair, nails, freshness of skin and strength of
bones.
Q3. Write a note on significance on weight control.
Ans. If a person is overweight, then it becomes essential to lose weight in order to
remain healthy and reduce chances of many diseases like heart diseases. To
maintain desirable body weight one has to change his eating habits. Attempts to
lose weight quickly, often result in the loss of body water and protein. This is not
good as protein and water loss is regained quickly.
According to national institute of Health, “A healthy wieight is considered to
be one that is between 19 and 25 (BMI). If the BMI is between 25-29 an adult is
considered overweight. If the BMI is 30 or greater, the person is considered to be
obese.”
In simple words, it can also be said that a healthy weight is that weight which
lowers the risk for various healthy problems such as heart diseases, stroke, high
blood pressure and diabetes, etc. The following steps can help in controlling
weight and consistent weight loss.
1. Reduce the calorie content of diet.
2. Reduce the intake of fat and cholesterol enhancing foods.
3. Stay away from fried foods.
4. Emphasizes fruits, vegetables whole grains and fat free and or low-fat milk
and milk products.
5. Fruits are excellent source of energy and nutrition. They improve blood
circulation, improve immune system and manage the weight.
Q4. Write the pitfalls of dieting.
Ans. The persons, who are overweight or obese also want to reduce or lose weight.
They use various methods of weight loss. Most of them adhere to dieting to lose
weight. In starting dieting produces good results. But after initial success it adds
more weight later on. Even research studies indicate that 90% of the dieters gain
all of their weight back. We know that losing weight is not as simple as it sounds.
Eat less and exercise more to burn calories. We know this scientific fact but it is
difficult to implement. The major pitfalls of dieting are discussed ahead :
1. Lack of proper nutrients : Dieting leads to limit major nutrients severly.
You cut out the carbohydrates, fats, proteins and other nutrients. Try to
understand that your body needs all forms of nutrients.
extremely. Research studies indicate that 1800 calories a day cannot meet
all the nutritional requirements of an individual. If you reduce more intake
of calories it will produce, a huge weightloss. It can be dangerous for you.
3. Underestimating how much you eat : It is a fact that most of the dieters
underestimate the number of calories they consume. To make yourself
aware keep a detailed food chart of journal.
Q5. Discuss briefly food intolerance.
Ans. Food Intolerance : Food intolerance is more common than food allergy. Food
intolerance is a term used widely for varied physiological responses associated
with a particular food. In simple responses associated with a particular food. In
simple words food intolerance means the individual elements of certain food
that cannot be properly processed and absorbed by our digestive system.
Causes of Food Intolerance
(i) Inactivity of enzymes responsible for breaking down or absorbing of food
elements.
(ii) Cellac disease
(iii) Organic chemicals present in food
(iv) Illness
(v) Diet related problems
(vi) Lifestyle with erratic food intakes
(vii) High intake of refined foods
(viii) Poor intake of dietary fibres
Symptoms of Food Intolerance : Gas cramps or bloating, stomach pain, diarrhoea,
headache, vomitting, heart-burn.
55
Management of Food Intolerance : Individuals can try minor changes to diet to
exclude food causing clear cut reactions. For managing food intolerance fructose
intolerance therapy, lactose intolerance therapy and hestmine intolerance
therapy can be applied.
Q6. What is roughage ? Explain in brief.
Ans. Fibre or roughage has no nutrient value. Hence, it is included in non-nutritive
components of diet. It is undigested part of food. It consists of water and improves
intestinal function by adding bulk to food. They help maintain overall health of
the body. Roughage or fibre is of two types :
(a) Soluble Fibre
(b) Insoluble Fibre
Soluble fibre can dissolve in water, whereas in soluble fibre cannot. The soluble
fibre reduces blood sugar fluctuation and lowers cholesterol. Insoluble fibre is a
good stool softener. Usually 30 grams of fibre is recommended for adult per day.
Both types of roughage or fibre are equally significant for human beings. Fibre
is helpful in decreasing the risk of heart disease and preventing certain types of
cancer.
Sources : Fresh fruits, vegetables, wheat, oats, root, connective tissues of meat
and fish are very good sources of roughage.
Q1. Describe the various types of vitamins discussing their functions and sources.
Ans. Vitamins is also an important nutritive component of food just like protein,
carbohydrate and fats. Vitamins are very vital for healthy life. Vitamins protect
us from various types of diseases. Infact, vitamins increase immunity power
in our body against diseases. They are important for metabolism of fats and
carbohydrates. They do not provide energy but help repair and maintenance of
various tissues. They are required in very small quantity, however, if our diet
is lacking in these vitamins, they cause certain diseases known as deficiency
diseases. There are 13 vitamins but the important vitamins are A, B, C, D, E and
K. Most of the vitamins are obtained from our food except vitamin D and K
which are produced by body. Vitamins are divided into two groups :
(a) Fat-soluble Vitamins : These vitamins are easily dissolved in fat. They come
into our body through fats and they are stored in liver and fatty tissues.
These vitamins are A, D, E and K.
(i) Vitamin A : Dr. Maccollum discovered vitamin ‘A’. This vitamin is
yellow in colour. This vitamin is needed for normal growth and
development of eyes and skin. The ultraviolet rays of the sun can also
destroy this vitamin. It may be destroyed at normal temperature in
the presence of oxygen. Due to the deficiency of vitamin ‘A’ numerous
diseases can attack a person.
Sources : Vitamin ‘A’ is mainly found in ghee, milk, curd, egg, yolk,
fish, papaya, tomato, orange, green vegetables, spinach, carrot and
pumpkin, etc.
(ii) Vitamin D : This vitamin is important for formation of strong bones
and teeth. This vitamin is also known as sunshine vitamin as sunlight
provides this vitamin. Deficiency of this vitamin causes rickets in
which the bones of the children are deformed.
Sources : The source of vitamin ‘D’ are milk, butter, green vegetables,
sunlight, cod liver oil, tomato, carrot, egg yolk, fish, etc.
(iii) Vitamin ‘E’ : This vitamin is important to protect the cell membrane
and acts as antioxidant. Its deficiency causes the death of the child
in the womb of the mother, abortions and miscarriages happen with
the result that women loses their reproductive ability. Its deficiency
also causes weakness in muscles and heart does not function properly.
This vitamins is also essential for proper function of adrenal and sex
glands.
Sources : The rich sources of vitamin ‘E’ are wheat, gram, nuts,
vegetables oils, dark green leafy vegetables like spinach and turnip,
mustard, sweet potatoes sprouted seeds, sunflower seeds, jams, etc.
(iv) Vitamin K : Naturally produced by the bacteria in the intestine, vitamin
K is very important for normal blood clotting. It also promotes health
of the bones. Its deficiency lead to excessive bleeding. Generally blood
continues to flow for longer time. The requirement of this vitamin is
more for pregnant ladies. Its deficiency also causes anaemia.
Sources : This vitamin is mainly found in cauliflower, spinach, cabbage,
tomato, potato, green vegetables, wheat, egg and meat, etc.
(b) Water soluble vitamins : These vitamins are soluble in water. These vitamins
cannot be stored in body. Hence, we need them from our food. They can
be destroyed by over cooking. They are easily absorbed by the body and
easy to dissolve in water. They are made up of nitrogen and sulphur. The
following vitamins fall in this category :
(i) Vitamin ‘B’ complex (ii) Vitamin ‘C’
(i) Vitamin ‘B’ complex : These are 12 vitamins under vitamin ‘B’ complex
B1, B2, B3, B4, B5, B6, B7, B8, B9, B12. vitamin B1.
(ii) Vitamin C : Vitamin C is also named as ascorbic acid. This vitamin
is required for maintenance of ligaments, tendon, blood vessels,
capillary walls and delicate lining causes survey in which gums bleed.
Its deficiency causes uncontrolled bleeding, delayed blood clotting,
etc.
Q2. Write an essay on pitfalls of dieting.
Ans. The Pitfalls of Dieting : Nowadays everybody wants to remain slim and trim.
57
The persons, who are overweight or obese also want to reduce or lose weight.
They use various methods of weightloss. Most of them adhere to dieting to lose
weight. In starting dieting produces good results. But after initial success it adds
more weight later on. Even research studies indicate that 90% of the dieters gain
all of their weight back. We know that losing weight is not as simple as it sounds.
Eat less and exercise more to burn calories. We know this scientific fact but it is
difficult to implement. The major pitfalls of dieting are discussed ahead :
1. Lack of proper nutrients : Dieting leads to limit major nutrients severly.
You cut out the carbohydrates, fats, proteins and other nutrients. Try to
understand that your body needs all forms of nutrients. To keep your
healthy, understand how much amount of particular nutrients are required
by your body and follow accordingly.
extremely. Research studies indicate that 1800 calories a day cannot meet
all the nutritional requirements of an individual. If you reduce more intake
of calories it will produce, a huge weightloss. It can be dangerous for you.
3. Skipping meals : It is fact that if you have good metabolic rate, you can
maintain or lose weight. If it is low you gain weight very easily. So, if you
skip meals, it will lower your metabolism to conserve energy.
4. Underestimating how much you eat : It is a fact that most of the dieters
underestimate the number of calories they consume. To make yourself
aware keep a detailed food chart of journal.
5. Liquid calories : Alcohol, fizzy drinks, squashes, cold drinks, packed
juices, etc. add a lost of calories. Research suggests that drinking calories
contribute a lot in weight gain. Be very careful by sticking to diet drinks.
6. Not performing exercise : If you do on dieting and do not perform exercise
it will not work properly. Instead of losing weight you are likely to gain
weight. As a matter of fact, exercise has a positive effect on metabolism
and also helps to burn some extra calories. Exercise increases metabolic
rate which ultimately reduces body weight. So, dieting is beneficial if you
perform exercise along with it.
7. Infrequent Eating : Dieting leads to infrequent eating. While cutting
calories is important, you should try to eat a small, nutritious meal every 3
to 4 hours to keep your metabolism going. Always have breakfast within an
hour of waking up to give a good start to your day.
8. Not getting enough proteins : Dieting will cut down your protein intake.
Proteins are very important for your healthy body. They help you feel more
alert. Adding peanut butter to your toast in the breakfast or a few walnuts
to your cereal or even a boiled egg will supply you proteins.
Q3. Make a list of some food myths.
Ans. Food Myths : There are many myths related to food which are prevailing not
only in India but all over the world. What to eat, when to eat and how often to eat
are such questions which usually confuse most of the individuals. We believe in
such myths because they sound like they could be true. The most common food
myths are stated below :
1. Eating eggs raises cholesterol levels and are, therefore, bad for your health.
But taking one egg a day is not harmful.
2. Carbohydrates make you fat. Actually having too much carbohydrates
make you fat.
3. A raw food diet provides enzymes that are essential for digestion.
4. Microwaving of food destroys nutrients.
5. Radiations from microwave creates dangerous compounds in your food.
6. Eating something throughout the day keeps the metabolism working and
helps in controlling weight.
7. Low fat milk has less calcium than full fat milk. Actually skimmed and
semi-skimmed milk have more calcium because calcium is in watery part
and not in creamy part of milk.
8. Vegetarian cannot build muscles. The fact is that a vegetarian can be as
muscular as meat a eater by getting their proteins from vegetables sources
such as cheese, nuts, pulses and grains.
9. Healthy food is expensive. Tinned, stored, packed or off seasonal food is
expensive whereas local and seasonal food is inexpensive and cheap and
easily available, moreover, it is more nutritious.
10. Only overweight persons need exercises. Many people think that exercises
help lose weight and they do not need to lose weight whereas exercises help
keep us healthy physically and mentally. Moreover it manages stresses of
life and develops socialization.
11. Adding salt in a food means adding sodium to the food.
12. All saturated fats raise blood cholesterol.
13. Added sugar is always bad for an individual.
14. Fried foods are always too fatty.
15. Processed food has no place in a healthy diet.
16. Pasteurization destroys vitamins and minerals in milk.
17. Drinking tea causes dehydration.
18. It is important to fast periodically to cleanse toxins from your body.
19. Food eaten late night is more fattening.
20. Slow metabolism prevents weight loss.
59

1. Healthy BMI for Indians is :
(a) 28 to 30 (b) 18 to 23
(c) Less than 18 (d) More than 23
2. What is ideal fat loss per week for an average person?
(a) 100 gms (b) 200 gms
(c) 400 gms (d) 500 gms
3. The condition in which elements of certain foods are not properly absorbed
by our digestive system is...
(a) food intolerance (b) bulmia nervosa
(c) eating disorder (d) anorexia nervosa
4. Fibre and phytonutrients are ...................
(a) nutritive (b) calorie rich
(c) non nutritive (d) fat rich
5. Which of the following is not an eating disorder?
(a) Food intolerance (b) Bulmia nervosa
(c) Anorexia nervosa (d) Healthy BMI
6. Hair and nails are made up of...
(a) protein (b) fibre
(c) carbohydrates (d) fat
7. Glucose energy is stored as...
(a) sucrose (b) glucose
(c) fructore (d) golgibody
8. Eggs are main source of...
(a) fats (b) carbohydrates
(c) vitamins (d) proteins
9. Which food is known as ‘muscle-building’ food?
(a) Proteins (b) Fats
(c) Vitamins (d) Carbohydrates
10. Nutrients are divided into groups
(a) 2 (b) 6
(c) 4 (d) 8
11. How many vitamins make Vitamin B complex?
(a) Four (b) Eight
(c) Six (d) Ten
12. What is the correct formula to get BMI.

Weight in kg Weight
(a) (b)
(Height in m) 2 Height × Height
(c) ‘a’ and ‘b’ both (d) None of the above
13. Which of the following group A food is rich in vitamin ‘C’?
(a) Orange, grapes, papaya (b) Potato, butter, water
(c) Ghee, milk, curd (d) Rice, wheat, maize
14. What is the colour of vitamin B12 ?
(a) Red (b) Black
(c) Blue (d) Yellow
15. Which of the following is helpful in normal blood clotting?
(a) Vitamin C (b) Vitamin K
(c) Vitamin A (d) Vitamin B
16. What helps in absorption of vitamin D and vitamin K?
(a) Proteins (b) Minerals
(c) Fats (d) Water
17. Complex carbohydrates are made up of...
(a) starch (b) vitamin
(c) minerals (d) sugar
18. Micro nutrients consist...
(a) carbohydrates, fats (b) vitamins and minerals
(c) mineral and salt (d) all of the above
19. What is the ideal percentage of carbohydrates in food?
(a) 60 – 70 (b) 70 – 80
(c) 80 – 90 (d) 90 – 100
20. Main source of complex carbohydrates is...
(a) orange, grapes, pappya (b) ghee, butter, curd
(c) wheat, rice, bread, pulses, etc. (d) green and leafy vegetables
21. Water soluble vitamins are...
(a) Vit ‘A’ (b) Vit ‘B’
(c) Vit ‘C’ (d) Vit B and Vit C
22. Which of the following is not a reason of food intolerance?
(a) High intake of refined foods (b) Weakness
(c) Cellac disease (d) None of the above
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23. Night blindness is caused due to the deficiency of ....................
(a) Vitamin K (b) Vitamin D
(c) Vitamin A (d) Vitamin C
24. Which nutrients are known as defensive food?
(a) Macronutrients (b) Micronutrients
(c) Both macro and micro nutrients (d) None of the above
25. The energetic food consists of various types of essential chemicals for our
body termed as
(a) Diet (b) Nutrients
(c) Energy (d) Carbs
26. Sugar, sweets, bread are rich sources of–
(a) Carbohydrates (b) Fats
(c) Proteins (d) Roughage
27. Sunlight is a source of–
(a) Vitamin A (b) Vitamin B
(c) Vitamin C (d) Vitamin D
28. ‘Vitamin K’ is essential for–
(a) Normal coagulation of blood (b) Providing nourishment to body
(c) Prevention of disease (d) Metabolism of the body
29. Deficiency of Vitamin D causes–
(a) Beri-Beri (b) Scurvy
(c) Rickets (d) Night blindness
ANSWER :
1. (b) 2. (d) 3. (a) 4. (c) 5. (d) 6. (a) 7. (c) 8. (d) 9. (a) 10. (a)
11. (c) 12. (c) 13. (a) 14. (a) 15. (b) 16. (c) 17. (a) 18. (c) 19. (a) 20. (c)
21. (d) 22. (b) 23. (c) 24. (c) 25. (b) 26. (a) 27. (d) 28. (a) 29. (c)
3 Yoga & Lifestyle
CONTENT
3.1 Asans as Preventive Measure
3.2 Obesity : Procedure, Benefits & Contradiction for Vajrasan, Hastaran,
Trikonasan, Ardh Matsyendrasana
3.3 Diabetes : Procedure, Benefits and Contradiction for Bhujangasana,
Paschimottasana, Pavan Muktasama, Ardh Matsyendrasana.
3.4 Asthema : Procedure, Benefits and Contradiction for Sukhasana,
Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana,
Matsyasana
3.5 Hypertension : Tadasana Vajrasana, Pavan Muktasana, Ardh Chakrasana,
Bhujangasana, Sharasana
3.6 Back Pain : Tadasana, Ardh Matsyendrasana, Shavasana Vakarasana,
Shalabhasana, Bhujangasana
INTRODUCTION
Modern age is the age of machines. Today, every person has stress, tension and many
other problems. Yoga is the best remedy for these problems. Yoga helps in improving
blood circulation and other healthy problems. Yoga helps every person regardless of age,
social background, etc. Yoga helps in balancing the body, mind and emotion.
MEANING OF YOGA
The word yoga has originated from the Sanskrit word ‘Yuj’ which means to join or union.
In simple words yoga is a way to join god. It is the union of body, mind and soul.
DEFINITIONS OF YOGA
• According to Patanjali, “Checking the impulses of mind is Yoga.”
• According to Swami Digamber Ji, “Yoga is a union of Atma and parmatma”
Therefore yoga can be defined as it is an ancient science that harmonies the body,
mind and spirit.
IMPORTANCE OF YOGA
1. It reduces Tension : Yoga helps relax the body and mind. It reduces stress and
tension.
2. relax from Fatigue : Modern age is the age of stress and tension. It is full of
hard work. In this way, fatigue is common. Rest and relaxation are important
for removing fatigue. Shavasana and Makarasana are the beneficial asanas for
relaxation.
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3. It improves concentration : Yoga is the best mean to improve the concentration
of a person. It helps in improving memory and mental set up.
4. It improves digestive systems : Yoga helps in improving digestive system. A
person with perfect digestion seldom gets sick. Thus, Yoga helps in keeping
away the diseases.
5. It cures diseases : Yoga can curve diseases like asthama, high blood pressure,
heart problems, etc.
6. It improves the posture : Good postures are the identification of a personalized
person. Yoga helps in maintaining good posture and improving the bad ones.
7. It reduces Obesity : Obesity is the most spreaded and dangerous disease of
modern time. It is an invitation to many other diseases also. Obesity can be cured
by various meditative asanas - such as Dhanurasana, Paschimotanasana, etc.
8. It increases Flexibility : Flexibilty makes the body movements significant
and graceful. Muscles can be flexible by performing various asanas such as
Chakrasana, Dhanurasana, Halasana, Sarvangasana, etc.
3.1 ASANA AS PREVENTIVE MEASURES

Meaning of Asana : Asana means holding the body to a particular posture in order to
bring stability to the body and peace to the mind. During Asana, body is kept in a position
so that the activities or organs and glands of body become more efficient and finally
improve the health of mind and body.
According to Brahamanopanished, “To sit in a comfortable position or posture
for everlasting position or posture for everlasting period is called asana.” Asanas are
categorically divided into three types :
1. Cultural Asanas : The Asanas which regulate and systemise the activities of
body and makes a way to perform Pranayama, Pratyahara and Dharma, etc.
are called cultural or corrective asanas. For example, Shirshasana, Matsayasna,
Sarvangasana, Shalabhasana, Dharnurasana, Halasana, Bhujangasana,
Chakrasana, Mayarasana, etc.
2. Meditative Asanas : These Asanas enhance the meditation power of an individual.
Padamasanas, Samasana, Sidhasana, etc. are Meditative Asanas. These asanas
should be performed before meditation in a complete peaceful environment.
3. Relaxative Asanas : Makerasana and Shavasana are the main relaxative asanas.
These are beneficial for removing fatigue either it is physical or mental. An
individual gets a complete relaxation after performing these asanas.
Asanas as Preventive Measure
1. Asanas keep the spinal cord flexible.
2. Asanas are non violent activities and keep the sports person cool.
3. Sufficient exercise of internal organs is possible by Asanas.
4. Asanas help in physical and mental development of an individual. It also help in
spiritual development of a person.
5. Asanas correct the bad posture.

6. Asanas help in keeping away diseases.
7. Asanas help in power of contraction and expansion of lungs. It increases the
lungs working capacity which results in more purification of blood.
8. Asanas helps in better blood circulation.
9. Asanas keep a person active and remove fatigue.
10. Asanas help the sports person’s body to acquire and resistance and power during
practice and also keep the diseases away.
3.2. OBESITY : PROCEDURE, BENEFITS AND CONTRADICTION

FOR BHUJANGASANA, PACHIMOTASANA, PAVAN
MUKTASANA, ARDHAMATSYENDRASANA
Obesity : Condition of excess Fat and body weight is known as obesity. It a person’s
body weight is 20% or more than it. We can call him obese. An obesed person falls prey to
many horrible diseases like diabetes, hypertension, cancer malfunctioning, flat foot, heart
diseases, cancer, etc.
In the developing countries, the increasing rate of obesity is alarming, obesity has
been declared a disease in U.S.A. Obesity can be measured by BMI (Body Mass Index)
Calculation.’
Weight in kg
BMI =
(Height in m 2 )
Weight in kg
or
Height × Height
The WHO criteria for overweight and obesity by BMI
Category BMI
Under weight < 18.5
Normal weight 18.5 – 23
Overweight 24 – 29.9

65
Prevention and Management of Obesity
1. One should not make a habit to eat frequently. Because this habit makes a person
obese.
2. Junk food like burger, pizza, pastry, cookies, cold drinks and chocolates, etc.
should be avoided.
3. We should take low calorie diet but should not give up necessary constituents of
the food.
4. A person should never use alcohol, drugs, etc. Because smoking, drinking and
drugs lead to obesity.
5. Overeating is also a major cause of obesity. A person should take care of his diet.
6. Overheating should be avoided but meals should not be skipped. Because if you
skip a meal you will eat extra next time and this will lead to obesity.
7. Fatty food should also be avoided.
8. Regular Physical exercise can prevent obesity. A person can do jogging, running,
cycling and dancing as physical Exercise.
Management of Obesity : The management of obesity consists mainly of dieting and
physical exercise.. The other means of management of obesity is medicines. These are
anti-obesity medicine which are widely available. Taking these medicine is more risky
because they have many side effects.
Tadasana, Hastasana, Trikonasana, Ardhmatsyendrasana, Halasana, Chkrasana,
Mandukasana, Dhanurasana, Savasana, etc. are helpful in management of obesity of all
these asanas some are describes as following :
Vajarasana : Procedure, Benefits and Contradiction
Procedure : It is medifative asana, kneel down
on the ground with your knees, ankle and toes
touching the ground. Toes should be stretched
backward. Now place your palms of your both
hands on your knees. Upper body should be
straight. Breathing should be deep, even and slow.
Then expend your chest and pull your stomach
inward. Vajarasana is also know as the diamond
pose.
Benefits
1. This asana straightens the body.
2. It helps in reducing the fat.
3. It increase the digestion.
4. It removes the mental disappointment.
5. Ir regularizes the monthly cycle in women.
6. It increases the concentration of mind.
Contradicition
1. A person suffereing from joint pain should avoid this asana.
2. Persons suffering from hernia, intestinal ulcers and other diseases also should
avoid this asana.
Trikonasna : Benefits and Contradiction
Trikonasana is also known as Triangle pose.
Procedure : In this asana position of body
looks like a triangle.
1. Stand straight, separate your feet
comfortable wide apart.
2. Turn you right foot out 90o and left 150.
3. Touch the ground with left hand behind
left foot.
4. Keep in this position for 30 seconds.
5. After that do the same asana with
opposite arm in the same way. Breathing
inside come back in former position.
Benefits
1. It helps in increasing the height.
2. It helps in concentration of mind.
3. It tones up the muscle.
4. It strengthens the legs, knees, arms, chese and nervous system.
Contradiction : The person suffereing from migraine, diarrhea, low or high blood
pressure neck and bone injuries should not do this asana.
Ardh Matsyendrasana : Benefits and Contradiction
Procedure : The left heel is kept under the
right thigh and right leg is crossed over the left
thigh. After that hold the right toe with left hand
and turn head and back to the right side. In this
position move the trunk sideways. Then perform
the same asana in reverse position.
Benefits
1. It removes the tiredness.
2. It makes heart and mind fresh.
Contradiction
1. It should be avoided during pregnancy
and menstruation due to the strong twist
in abdomen.
67
2. People with heart, abdominal or brain surgeries should not practice this asana.
3. People with spinal problems should also avoid this asana.
4. Care should be taken for those with peptic ulcer or hernia.
3.3. DIABETES : PROCEDURE, BENEFITS AND CONTRADICTION

AND BHUJANGASANA, PASCHIMOTASANA, PAWAN
MUKTASANA, ARDHMATSYENDRAASANA
Diabetes : Diabetes, often referred to by doctors as diabetes mellitus, describes a group
of metabolic diseases in which the person has high blood glucose (blood sugar) either
because insulin production is inadequacies or because the body’s cell do not respond
properly to insulin or both. Patients with high blood sugar experience Polyuria. It
diabetes is not controlled it can lead to renal failure, loss of vision, amputation of limbs
and cardiovascular disease.
Prevention and Management of Diabetes
1. Alway eat healthy food, which should include plenty of vegetables, fruits, fiber
rich whole grains etc.
2. Rather than a big meal, one should take meal in small portion. Overeating should
be avoided.
3. Regular exercise should be done. Because exercise improves the production of
insulin and strengthens the heart.
4. Reduce the intake of saturated fat. Because it leads to overweight which ultimately
enhances the chances of diabetes.
5. A person should maintain healthy weight. It would be beneficial to control blood
sugar level.
6. Rest and sleep are also important. It will help in keeping control overblood sugar
level.
7. Type is diabetes usually gets worse with the passage of time. With healthy diets
and regular exercise. You may also needs to take medicine to reduce the high
level of blood sugar.
Bhujangasana : Benefits and Contradiction
Procedure
1. Lie down on the belly on the ground and joining the body feet completely touch
the ground.
2. Touch your body from toes to naval to the ground. Raise the upper part of the
body touching the hands in front of the shoulders to the ground. Thus, the upper
part of the body will become like a snake.
Benefits
1. It removes the fatness.
2. It brings strengths and activeness in the body.

3. The disease of spleen and liver are got rid
of.
4. The asana supports in making the backbone
flexible and expanding the chest.
5. It helps in removing backache.
6. It remove mental problems.
Contradiction
1. People with Hernia should not do this asana.
2. This asana is not beneficial for pregnant women.
Paschimotansana : Benefits and Contradiction
Procedure
1. Sit on the ground with legs forward.
2. Then hold both toes of your feet with your hands.
3. Breathe out slowly.
4. Touch the knees with forhead.
5. After the breath in raise your head upward and come to prior position.
Benefits
1. It removes the abdominal disease.
2. It regulates the blood circulation.
3. It makes the waist thin.
4. It removes skin diseases.
Ardh Matsyendrasana
Procedure : The left heel is kept under the right thigh and right leg is crossed over the
left thigh. After that hold the right toe with left hand and turn head and back to the right
side. In this position move the trunk sideways. Then perform the same asana in reverse
position.
Benefits
69
Contradiction
1. It should be avoided during pregnancy and menstruation due to the strong twist
in abdomen.
3. People with spinal problems also avoid this asana.
Pavan Muktasana
Pawan Muktasa is one of the best yoga for
beginners, as it is very easy to perform.
Procedure
1. Lay on your back with you legs and arms
extended.
2. As you exhale, draw both your knees to
your chest, clasp hands around knees.
3. While holding right knee, release left leg and extend it along the floor. Hold the
pose for 30 seconds.
4. Draw left knee back in towards chest and clasp your knees around both your
knees.
5. Now, while holding left knee, release right leg and extend it on the floor. Keep
this pose for a while.
6. Finally draw both knees to your chest.
Benefits
1. It relieves indigestion, acidity and constipation.
2. It helps in removing tension.
Contradiction
1. The person suffering from hyperacidity, hernia, slip-disc, testicle disorder,
menstruation, neck and back problem shall not do this asana.
3.4 ASTHEMA : PROCEDURE, BENEFITS AND CONTRADICTION

FOR SUKHASANA, CHAKRASANA, GOMUKHASANA,
PARVATASAN, BHUJANGASANA, PASCHIMOTANSAN
Asthema : Asthema is a chronic disease. It causes inflamation and narrowing of
bronchial tubes, the passageway that air to enter and leave the lungs. There are two types
of asthema allergic and non allergic.
Allergic Asthema : It is caused by an exposure to an allergen.
Non Allergic Asthema : It is caused by stress, exercise, illness like a cold or fly,
exposure to extreme weather, etc.
Asthema Management and Treatment : A person of Asthema should not what

situation trigger an attack and avoid them whenever possible. Proper care and medication
as per doctor’s advice is necessary for the patient of asthema.
Chakra Asana
Procedure
1. Lie down on back.
2. Spread your legs fully and open feet a
little
3. Fix hands firmly on the ground.
4. Raise the middle portion of your body in
upward direction.
5. Raise it so that body can make a semi
circle position.
6. Keep the head downward, between the
hands.
Benefits
1. It produces elasticity in the body.
2. It reduces abdominal fat.
3. It makes the hand, feet, knee, shoulders and arms muscle strong.
4. It removes abdominal diseases.
Contradiction
1. Do not try this asana in case of back injury.
2. If you are suffering from heart problems, headache, diarrhea and carpel tunnel
then it should be avoid.
3. Avoid it if you are suffering from hernia.
Bhujangasana
Procedure
the ground.
Benefits
1. Removes the fatness.
2. Brings strengths and activeness in the body.
3. The disease of spleen and liver are got rid of.
4. The asana supports in making the backbone flexible and expanding the chest.
71
6. It remove mental problems.
Contradiction
1. People with hernia should not do this asana.
Paschimotansana
Procedure
Benefits
1. It removes the abdominal disease.
3.5 HYPERTENSION : TADASANA, VAJRASANA, PAVAN

MUKTASANA, ARDHCHAKRASANA, BHUJANGASANA
Hypertension : Hypertension means high blood pressure in the arteries. Arteries are
blood vessels that carry blood from heart to all the organs of the body. High blood
pressure does not means excessive emotional tension, although emotional tension and
stress can temporarily increase blood pressure. Normal blood pressure is below 120/80;
and a blood pressure of 140/90 or above is considered high. The first number, the systolic
blood pressure, corresponds to the pressure in arteries when heart contracts. The second
number, the diastolic pressure, represents the pressure in the arteries as the heart relaxes
after the contraction. The diastolic pressure increase the risk of developing heart (cardiac)
disease, kidney (renal) disease, harding of the arteries, eye damage and stroke (brain
damage). Though blood pressure increases with the advancement of age. In yesteryears,
hypertension used to be considered a middle-age problem but nowadays, the youngsters
are also having the problem of hypertension due to their faulty lifestyle.
Prevention and Management of Hypertension : The persons who have hypertension
remain more serious to know their measurements of blood pressure instead of doing
something to prevent it. Usually it can not be cured. Hypertension can be prevented as
well as managed, if one follows the below mentioned points properly :
1. Eat a Healthy Diet : Eating a diet that is rich in whole grains, fruits, vegetables
and low fat dairy products and skimps on saturated fat and cholesterol can lower
your blood pressure by up to 14 mm. Hg This eating plan is known as the Dietary
Approaches to stop Hypertension (DASH). Reduce the intake of sodium in your

diet, i.e., take less salt. Take potassium, calcium, magnesium, high fibre whole
grain products. Such diet is beneficial in preventing and managing hypertension.
2. Reduce Obesity : Use high quality programme of exercises and take appropriate
balanced diet to reduce obesity. Reducing your body weight is the most effective
way to prevent and manage hypertension or high blood pressure.
3. Exercises or Sports Activities : Regular physical activity atleast 30 to 60 minutes
most days of the week can lower your blood pressure by 4 to 9 mm of mercury
(mm Hg.) If you have prehypertension - systolic pressure between 120 and 139
or diastolic pressure between 80 and 89 exercise can help you avoid developing
fullblown hypertension. If you already have hypertension, regular physical
activity can bring your blood pressure down to safer levels. Talk to your doctor
about developing an exercise program. Your doctor can help determine whether
you need any exercise restrictions. Even moderate activity for 10 minutes at a
time, such as walking and light strength training can help. Aerobic exercises
and playing many sports and games are also very effective in preventing and
managing hypertension. The exercises should be performed regularly for good
results.
4. Change in Lifestyle : A change in the lifestyle can be a boon to the persons
having hypertension. They should take proper and balanced diet. They should
not lead sedentary lifestyle. They should not indulge themselves in overwork.
They should avoid to take alcohol, drugs and smoking. They should not take
junk and fast foods. They should not adopt the western lifestyle. They must lead
active and healthy/positive lifestyle. Such type of lifestyle management measures
may do miracles in preventing and managing hypertension.
5. Relieve Stress : Stress or anxiety can temporarily increase blood pressure. Relieve
unnecessary elements of stress from your life. Try to indulge yourself in some
recreational activities as well as in meditation, Yoga, regular walks, dancing
and mixing with other people, etc. These are best means to relieve stress which
further reduce hypertension.
6. Take Medicines : If measures like lifestyle change, exercise physical activity and
diet are not sufficient to prevent your high blood pressure or it remains 140/90
m.m./Hg or higher, you need to take medicines daily. Medicines control high
blood pressure but usually don’t cure it, so it becomes essential to take these
medicines for the rest of life. Consequently, it can be said that by following above
stated points regularly hypertension can be prevented and managed effectively.
Yogic Asanas are also helpful in controlling high blood pressure. Some of these
yogic asanas are as following :
1. Tadasana 2. Vajarasana
3. Pavan Muktasana 4. Ardhchakrasana
5. Bhujangasana 6. Shavasna
73
Tadasana
Procedure
1. Stand up in attentive position joining toes and heels.
2. Weight of body should be equal on both feet.
3. Stretch both hands upwards.
4. Raise you heels and come on your toes.
5. Pull up body upwards.
6. Breathe out slowly and come back into relax position.
Benefits
1. It makes the body active.
2. It helps in digestion.
3. It reduces obesity.
5. It removes consipation.
Contradiction : It is best to avoid these asana if you have the following problems :
1. Headache
2. Insomnia
3. Low Blood Pressure.
Vajrasana
Procedure : It is meditative asana, kneel down on
the ground with your knees, ankle and toes touching the
ground. Toes should be stretched backward. Now place
your palms of your both hands on your knees. Upper
body should be straight. Breathing should be deep, even
and slow. Then expend your chest and pull your stomach
inward. Vajrasana is also known as the diamond pose.
Benefits
1. This asana straightens the body.
2. It helps in reducing the fat.
3. It increase the digestion.
4. It removes the mental disappointment.
5. Ir regularizes the monthly cycle.
6. It increases the concentration of mind.
Contradicition
1. A person suffereing from joint pain should avoid this asana.
2. Persons suffering from hernia, intestinal ulcers and other diseases also should
avoid this asana.
Pavan Muktasana
Pawan Muktasa is one of the best yoga for
beginners, as it is very easy to perform.
Procedure
1. Lay on your back with you legs and
arms extended.
2. As you exhale, draw both your knees
to your chest, clasp hands around
knees.
3. While holding right knee, release left leg and extend it along the floor. Hold the
pose for 30 seconds.
4. Draw left knee back in towards chest and clasp your knees around both your
knees.
5. Now, while holding left knee, release right leg and extend it on the floor. Keep
this pose for a while.
Benefits
Contradiction
1. The person suffering from hyperacidity, hernia, slip-disc, testicle disorder,
Ardh Chkrasana
Procedure
1. Stand straight, with your feet together.
2. Hold hips with hands.
3. With slow inhalation, bend backward
without bending your knees.
4. Remain in this pose for a while.
Benefits
2. It improves heart function and regulates blood pressure.
3. Asthema and high blood pressure can be curved through this asana.
4. It removes fat around the waist region.
Contradiction : People with existing back issues should talk to an expert before
practicing this asana. Improper technique may hamper your health further.
75
Bhujangasana
Procedure
1. Lie down on the belly on the ground
and joining the body feet completely
touch the ground.
2. Touch your body from toes to naval
to the ground. Raise the upper part of
the body touching the hands in front
of the shoulders to the ground. Thus,
the upper part of the body will become
like a snake.
Benefits
2. It brings strength and activeness in the body.
3. The disease of spleen and liver are got rid of.
6. It removes mental problems.
Contradiction
1. People with hernia should not do this asana.
3.6 BACK PAIN, TADASAN ARDHMATSYENDRASAN

VAKRASANA, SHALABHASAN, BHUJANGASANA
Back Pain : Back pain is pain felt in back.
PREVENTION AND MANAGEMENT
1. Regular exercise keep the weight down. According the experts, Aerobics are
the best exercise because it has no jerk. Apart from aerobics. Flexibility exercise
should also be given importance.
2. Smoking cause tension and back pain. So it must be avoided.
3. Person who are engaged in lifting weight or heavy loads should use lumber
belts.
4. Good mattress that keep the spine and back in sound position are best to use, for
sleeping.
5. If one wants to prevent back pain, he should avoid lifting high loads.
6. If you are involved in strenuous activities, you should avoid them.
Management : These are many types of therapies and corrective exercise to manage
the back pain. Surgery to required in some cases. Heat therapy, cold compression therapy,
massage, medication, surgery are also helpful in back pains management.
1. Heat Therapy : The pain can be reduced by the heat therapy. Sometimes hot bath
help. (moist heat provides best results).
2. Cold Compression Therapy : Ice is the best in the first 24 to 48 hours after an
injury because it reduces inflammation. In some cases, back pain is relieved by
Cold Compression Therapy. After 48 yours, you can switch to heat if you prefer.
Whether you use heat or ice take it off after about 20 minutes to give your skin a
rest. If pain persists, talk with a doctor.
3. Massage : Massage can be very effective in relieving bak pain but it must be
performed by an expert.
4. Medications : If pain is more then medicines may be helpful in reducing pain.
Muscles may be relaxed but only for short time.
5. Surgery : The surgery may be required for those individuals who have major
disc problem or scoliosis. But it is the last resort in the treatment or back pain.
Apart from these methods physical exercise also plays an important role. Physical
exercises are helpful in relieving back pain but these exercise should be performed very
carefully under the stretching exercise like Shalabhasana, Bhujanagasana, Tadasana and
Vajrasana can be used for managing back pain.
Tadasana
Procedure
1. Stand up in attention position joining toes and heels.
2. Weight of body should be equal on both feet.
3. Stretch both hands upwards.
4. Raise you heels and come on your toes.
5. Pull up body upwards.
6. Breathe out slowly and come back into relax position.
Benefits
1. It makes the body active.
3. It reduces obesity.
5. It removes consipation.
Contradiction : It is best to avoid these asana if you have the following problems :
1. Headache
2. Insomnia
3. Low Blood Pressure.
Ardh Matsyendrasana
Procedure : The left heel is kept under the right thigh and right leg is crossed over the
left thigh. After that hold the right toe with left hand and turn head and back to the right
77
side. In this position move the trunk sideways. Then perform the same asana in reverse
position.
Benefits
Contradiction
1. It should be avoided during pregnancy and menstruation due to the strong twist
in abdomen.
3. People with spinal problems also avoid this asana.
Vakrasana
Procedure
1. Vakrasana is done in sitting position.
2. Sit on the ground with feet in forward
direction.
3. Keep your waist straight and eyes in front.
4. Keep the right knee in direction of left foot.
5. Keep your right arm, behind the back.
6. Keep this position for a while.
Benefits
1. It removes the diseases related to kidney,
liver and cancer of abdomen.
2. It improves the stiffness of neck and body.
Contradiction : It should be done very carefully in proper supervision of an expert.
Shalbhasana
Procedure
1. Lie down on the belly on
ground.
2. Join feets, put palm on ground.
3. Raise lower part of the waist
upwards slowly and legs
should not turn.
4. For best results, hold this
position for sometime.
Benefits
1. It helps in blood circulation.
2. It makes backbone flexible.

3. It removes diseases like gas trouble.
4. It increase the power of memory.
5. It removes backache.
Bhujangasana
Procedure
the ground.
Benefits
2. It brings strength and activeness in the body.
3. The diseases of spleen and liver are cured.
6. It removes mental problems.
Contradiction
1. People suffering from hernia should not do this asana.
2. This asana is not beneficial for pregnant women
79
Important Questions
1. What do you understand by the term Asana?
2. Give some examples of Cultural Asana?
3. What do you mean by obesity? (March 2018)
4. Which Asana is the best Yoga for beginners?
5. What is Back Pain? (All India 2018)
6. What is Relaxative Asanas?
1. What do you understand by Asana and describe the types of Asana?
2. Explain the benefits and procedure of Vajarasana?
3. What are the benefits of Bhujangasana? (All India 2019)
4. Explain Asthma and its types.
5. Explain Chakrasna.
6. What is Hypertension? (March 2018)
1. Describe obesity, its prevention and management?
2. What is diabetes? how can we prevent it?
3. What is hypertension. How can it be prevented?

Q1. Write the procedure and benefits of Pavan Muktasana?
Ans. Pawan Muktasa is one of the best yoga for beginners, as it is very easy to perform.
Procedure
1. Lay on your back with you legs and arms extended.
2. As you exhale, draw both your knees to your chest, clasp hands around
knees.
3. While holding right knee, release left leg and extend it along the floor. Hold
the pose for 30 seconds.
4. Draw left knee back in towards chest and clasp your knees around both
your knees.
5. Now, while holding left knee, release right leg and extend it on the floor.
Keep this pose for a while.
Benefits
Contradiction
1. The person suffering from hyperacidity, hernia, slip, disc, testicle disorder,
Q2. Write the benefits of Chakrasana.
Ans. Procedure
1. Lie down on back.
2. Spread your legs fully and open feet a little
3. Fix hands firmly on the ground.
4. Raise the middle portion of your body in upward direction.
5. Raise it so that body can make a semi circle position.
6. Keep the head downward, between the hands.
Benefits
1. It produces elasticity in the body.
2. It reduces abdominal fat.
3. It makes the hand, feet, knee, shoulders and arms muscle stronger.
4. It removes abdominal diseases.
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Contradiction
1. Do not try this asana in case of back injury.
2. If you are suffering from heart problems, headache, diarrhea and carpel
tunnel then it should be avoid.
3. Avoid it if you are suffering from hernia.
Q3. What is diabetes?How can you prevent and manage it?
Ans. Diabetes : Diabetes is often referred to by doctors as diabetes mellitus, describes
a group of metabolic diseases in which the person has high blood glucose (blood
sugar) either because insulin production is inadequacies or because the body’s
cell do not respond properly to insulin or both. Patients with high blood sugar
experience Polyuria. If diabetes is not controlled it can lead to renal failure, loss
of vision, amputation of limbs and cardiovascular diseases.
Prevention and Management of Diabetes
1. Alway eat healthy food, which should include plenty of vegetables, fruits,
fiber rich whole grains, etc.
2. Rather than a big meal, one should take meal in small portion. Overeating
should be avoided.
3. Regular exercise should be done. Because exercise improves the production
of insulin and strengthens the heart.
4. Reduce the intake of saturated fat. Because it leads to overweight which
ultimately enhances the chances of diabetes.
5. A person should maintain healthy weight. It would be beneficial to control
blood sugar level.
6. Rest and sleep are also important. It will help in keeping control overblood
sugar level.
7. Type is diabetes usually gets worse with the passage of time. With healthy
diets and regular exercise. You may also needs to take medicine to reduce
the high level of blood sugar.
Q1. Write meaning and types of Asanas ?
Ans. Meaning of Asana : Asana means holding the body to a particular posture in
order to bring stability to the body and peace to the mind. While performing this
asana, body is kept in a position so that the activities or organs and glands of
body become more efficient and finally improves the health of mind and body.
According to Brahamanopnished, “To sit in a comfortable position or posture for
everlasting position or posture for everlasting period is called asana.” Asanas are
categorically divided into three types :
1. Cultural Asanas : The Asanas which regulate and systemise the activities
of body and makes a way to perform Pranayama, Pratyahara and Dharma,
etc. are called cultural or corrective asanas. For example, Shirshasana,

Matsayasna, Sarvangasana, Shalabhasana, Dharnurasana, Halasana,
Bhujangasana, Chakrasana, Mayurasana, etc.
2. Meditative Asanas : These Asanas enhance the meditation power of an
individual. Padamasanas, Samasana, Sidhasana, etc. are Meditative Asanas.
These asanas should be performed before meditation in complete peaceful
environment.
3. Relaxative Asanas : Makerasana and Shavasana are the main relaxative
asanas. These are beneficial for removing fatigue either it is physical or
mental one. An individual gets complete relaxation after performing these
asanas.
Asanas as Preventive Measure
1. Asanas keep the spinal cord flexible.
2. Asanas are non-violent activities and keep the sportsperson cool.
3. Sufficient exercise of internal organs is possible by Asanas.
4. Asanas help in physical and mental development of an individual. It also
helps in spiritual development of a person.
5. Asanas correct bad posture.
6. Asanas help in keeping away diseases.
7. Asanas help in power of contraction and expansion of lungs. It increases the
lungs working capacity which results in more purification of blood.
8. Asanas helps in better blood circulation.
9. Asanas keep a person active and remove fatigue.
10. Asanas help the sports person’s body to acquire and resistance and power
during practice and also keep the diseases away.
Q2. Write the procedure, benefits and contradiction for Pavanmuktasana and
Paschimotanasna.
Ans. Paschimotansana : Benefits and Contradiction Procedure
Benefits
1. It removes the abdominal diseases.
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Pavan Muktasana : Benefits and Contradiction
Pawan Muktasa is one of the best yoga for beginners, as it is very easy to perform.
Procedure
1. Lay on your back with you legs and arms extended.
2. As you exhale, draw both your knees to your chest, clasp hands around
knees.
3. While holding right knee, release left leg and extend it along the floor. Hold
the pose for 30 seconds.
4. Draw left knee back in towards chest and clasp your knees around both
your knees.
5. Now, while holding left knee, release right leg and extend it on the floor.
Keep this pose for a while.
Benefits
Contradiction
1. The person suffering from hyperacidity, hernia, slipdisc, testicle disorder,
Q3. What is Obesity? How can you prevent and manage it?
Ans. Objesity : Condition of excess fat and body weight is known as obesity. It a
person’s body weight is 20% or more than it. We can call him obese. An obesed
person falls prey to many horrible diseases like diabetes, hypertension, cancer
malfunctioning, flat foot, heart diseases, cancer, etc.
Weight in kg
BMI =
(Height in m 2 )
Weight in kg
or
Height × Height
In the developing countries, the increasing rate of obesity is alarming, obesity

has been declared a disease in USA. Obesity can be measured by BMI (Body
Mass Index) Calculation.
The WHO criteria for overweight and obesity by BMI
Category BMI
Underweight < 18.5

Normal weight 18.5 – 24.9
Overweight 25 – 29.9
Prevention and Management of Obesity

1. One should not make a habit to eat frequently. Because this habit makes a
person obese.
2. Junk food like burger, pizza, pastry, cookies, cold drinks and chocolates,
etc. should be avoided.
3. We should take low calorie diet but should not give up necessary constituents
of the food.
4. A person should never use alcohol, drugs, etc. Because smoking, drinking
and drugs lead to obesity.
5. Overeating is also a major cause of obesity. A person should take care of his
diet.
6. Overheating should be avoided but meals should not be skipped. Because
if you skip a meal you will eat extra next time and this will lead to obesity.
7. Fatty food should also be avoided.
8. Regular physical exercise can prevent obesity. A person can do Jogging,
Running, Cycling and Dancing as Physical Exercise.
Management of Obesity : The management of obesity consists mainly of dieting
and physical exercise.. The other means of management of obesity is medicines.
These are anti-obesity medicine which are widely available. Taking these
medicines is more risky because they have many side effects.
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1. Yoga is considered to be started over ......................... years back
(a) 1000 (b) 2000
(c) 4000 (d) 5000
2. International Yoga Day is celebrated on ......................... each year.
(a) 21 July (b) 21 June
(c) 21 August (d) 21 May
3. Yoga is divided into ......................... branches.
(a) 2 (b) 4
(c) 7 (d) 8
4. Pranayam emphazes on
(a) Sitting technique (b) Walking technique
(c) Breathing technique (d) Speaking technique
5. BMI for normal weight range is
(a) > 18.5 (b) 18.5 – 24.9
(c) 25 – 29.9 (d) 30 – 34.9
6. Blood pressure can ......................... on increasing stress
(a) decrease (b) increase
(c) remains same (d) None of the above
7. Sukhasana should be avoided
(a) during diabetes (b) during pregnancy
(c) during menstruation (d) during spinal problems
8. From the following benefit which are is not from vajrasana :
(a) It helps in reducing fat.
(b) It regularize monthly cycle.
(c) It helps in increasing concentration.
(d) It cures arthirites.
9. Who should avoid Matsyendrasana
(a) People suffering from spinal problems
(b) Pregnant women
(c) Heart patients
(d) All of the above
10. Which asana is also known as ‘Cobra Pose’?
(a) Matsyenderasana (b) Bhujangasana
(c) Shalabhasana (d) Vajrasana
11. Which one of the following poses is best for beginners?

(a) Charkra Asana (b) Bhujangasana
(c) Pavan Muktasana (d) Matsyendrasana
12. What is the best time for ice therapy during cold compression therapy?
(a) First 24 to 48 hours (b) First 72 hours
(c) First 90 hours (d) First 3 days
13. What can cause back pain?
(a) Healthy food (b) Proper rest
(c) Aerobics (d) Smoking
14. Yoga is a science that deals with :
(a) study of postures (b) healthy body and mind
(c) Both (a) and (b) (d) Neither (a) nor (b)
15. Asanas which regulate and systemize the activities of body are :
(a) cultural asanas (b) mediatative asanas
(c) reflexative asanas (d) None of the above
16. Which one is the characteristic of relaxative asanas?
(a) Beneficial for removing fatigue (b) Boost confidence
(c) Enhance mediation power (d) Build body
17. Condition of excess weight is known as :
(a) BMI (b) obesity
(c) diabetes (d) weakness
18. Which one of the following is also known as Diamond pose?
(a) Trilokasana (b) Vajrasana
(c) Bhujangasana (d) Ustrasana
19. Asthma is associated with :
(a) digestive system (b) lung and bronchial tubes
(c) eyes (d) heart
20. Cause of allergic asthma is :
(a) Exposure to an allergen (b) Stress
(c) Illness like cold (d) All of the above
21. Who gave this definition ‘Checking the impulses of mind is Yoga’?
(a) Patanjali (b) Shankracharya
(c) Shri Krishna (d) Swami Sivananda
22. Which asana can be practiced immediately after eating food?
(a) Hastottanasana (b) Trikonasana
(c) Ardhamatsyendrasana (d) Vajrasana
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23. In Hastottanasana, ‘Hast’ means
(a) Abdomen (b) Chest
(c) Arms (d) Head
24. In Sanskrit, Trikon word means :
(a) Square (b) Rectangle
(c) Circle (d) Triangle
25. Bhujangasana is also called as :
(a) Cobra pose (b) Tiger pose
(c) Peacock pose (d) Cow pose
ANSWER :
1. (d) 2. (b) 3. (d) 4. (c) 5. (b) 6. (b) 7. (d) 8. (d) 9. (d) 10. (b)
11. (c) 12. (a) 13. (d) 14. (b) 15. (a) 16. (a) 17. (b) 18. (b) 19. (b) 20. (a)
21. (a) 22. (d) 23. (c) 24. (d) 25. (a)
Physical Education &
4 Sports for CWSN (Children
with special Needs – Divyang)
CONTENT
4.1 Concept of Disability and Disorder
4.2 Types of Disability, its causes and nature (cognitive disability, intellectual
disability, physical disability)
4.3 Types of Disorder, its causes and nature (ADHD, SPD, ASD, ODD, OCD)
4.4 Disability Etiquettes
4.5 Advantages of physical activities for children with special needs.
4.6 Strategies to make physical activities assessable for children with special
need.
4.1 CONCEPT OF DISABILITY & DISORDER

Meaning of Disability : A condition or function judged to be significantly impaired
related to the usual standard of an individual or a group. This term includes physical
impairment, sensory impairment, cognitive impairment, intellectual impairment, mental
illness and various types of chronical diseases. A physical disability is the most common
type of disability. It is related to the disorder of muscles, skeleton, respiratory system and
nervous system. Sensory disability is related to hearing and vision problem. Neurological
and coginitive disabilities are groups of multiple sclerosis or trautmatic brain injury.
Intellectual disability is associated with disability in thinking, learning,
communication, etc. People with this type of disability find themselves unable to take
decisions and makes judgements.
Definitions
According to the Disability “Discrimination Act (DDA), disabled person is someone
who has a physical or mental impairment that has a substantial and long term adverse
effect on his or her ability to carry out normal day to day activities.”
The DDA sets out the circumstances under which a person is considered ‘disabled’
1. They have mental or physical impairment.
2. The impairment has an adverse effect on a person’s ability to carry out normal
day’s activities.
3. The adverse effect is long term.
According to ADA an individual can be defined as disable if
1. he has a physical or mental impairment that substantially limits one or more
major life activities.
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4.2 TYPES OF DISABILITY, ITS CAUSES & NATURE (COGNITIVE

DISABILITY, INTELLECTUAL DISABILITY, PHYSICAL
DISABILITY)
Disability is a condition that hampers a person’s ability to carry out his daily routine
work. The main category of disability are physical, sensory, psychiatric, neurological,
cognitvitive and intellectual. People may have multiple forms of disabilities such as :
1. Mobility and Physical impairment. 2. Spinal Corddisability
3. Brain Disability. 4. Vision Disability.
5. Hearing Disability. 6. Cognitive or Learning Disability
7. Psychological Disorders 8. Intellectual Disorders
1. Mobility and Physical Impairment : It includes various physical disabilities
such as :
(i) Upper limb disability
(ii) Lower limb disability
(iii) Manual dexterity
(iv) Disability in co-ordination with various organs of the body
Cause
(i) It can be either inborn or acquired with age problem.
(ii) It can be an outcome of disease.
(iii) It can be the effect of broken bone.
2. Spinal Cord Disability : It is known as SCI. It can be a life line disability. This
ability is divided into two subcategories.
(i) Complete disability.
(ii) Incomplete disability.
In an incomplete injury, the messages conveyed by spinal cord are not lost
completely, But in complete injury sensory organs disfunction completely.
Causes
• In some cases it can be inborn disorder.
• Mostly this types of injury is the result of severe accidents.
3. Brain Disability : Brain disability/head injuries can be mild, moderate or severe.
There are two types of brain injuries.
• Acquired brain injury (ABI)
• Traumatic brain injury (TBI)
Causes
1. ABI is not hereditary.
2. External forces.
3. Brain injury.
4. Hearing Disability : People with hearing disabilities are either partial deaf or
completely deaf. Partially deaf people can hear using hearing aid. But completely
people cannot hear at all. They use sign language to converse with each-other.
These are hundreds of sign languages in the world.
Causes : Deafness can be by birth or it can occur later of several bilogical causes.
Meningitis can damages auditory nerves.
5. Psychological Disability : This term is used when a person has psychiatric
problems.
Psychiatric problem can be of many types for example :
(i) Personality disorder.
(ii) Schizophrenia.
It is also known as long term mood or behaviour related disorder.
6. Intellectual Disability : It is also known as general leading disorder. This type of
disability refers to significant limitation in learning, thinking, solving problems,
unders fanding the world, etc.
Some people may require support in only a feel specific areas, and other require
sport in almost every field of life.
Causes : Head injuries, down syndrome, fatal alcohol syndrome.
7. Cognitive or Learning Disability : This type of disorder is found in people who
are suffereing from dyslexia or speech related disorder.
8. Vision Disability : Thousands of people are suffering from vision disorders.
These injuries can result into some serious problems or disease like blindness
and ocular trauma, to name a few are scratched corned, dry eyes and corneal
graft.
CAUSES OF DISABILITY
Disability can be inborn or it may develop with the passage of time later in life. It may
develop due to many reasons such as diseases, accident, mainnutrition, addictions,
inherited disability, wrong vaccination, quarrels, use of poison or harmful pesticides.
1. Disease : A disease can affect a person by affecting his ability on permanent basis
or temporary basis. The disease affects a person both physically and mentally.
Some diseases affect nervous system also which may result into deafness,
blindness, lack of co-ordination, etc. Cerebral paisy is the disorder that damages
the brain before, during or after birth.
2. Malnutrition : Malnutrition is of two types : Primary malnutrition and Secondary
malnutrition. Primary malnutrition occurs when body does not get sufficient
food and nutrients. Second malnutrition is the condition when body becomes
unable to use the nutrients even when these are present in it. Cramps, diarrhoea,
weakness, loss of weight, tiredness, etc. are the symptoms of malnutrition.
Malnourishment cause learning disabilities, vision related co-ordination related
disabilities.
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3. Accidents : Accidents can cause various kind a disabilities may be in the form of
nervous disability, spinal disability, handicappedness and loss of limbs.
4. Addiction : Use of addictive substances such as alcohol, opium and LSD can
causes many types of disability.
5. Inherited Disability : When close blood relatives have any disability. It may
transfer to their children. Spinal muscular atrophy and muscular atrophy are the
disabilities known as inherited disabilities.
6. Wrong Vaccinations : Medicines are used to protect person against any kind of
disability or disease. But a little negligence and error in choice. A right vaccination
may cause a possible disability. Unclean infections can cause infections that may
lead to paralysis or even death. It is always advised to use a new needle while
infecting/vaccinating a patient, so that the risk of developing any disability may
eliminate.
7. Use of harmful susbstances : The women who are exposed to chemicals in the
field or factory without proper knowledge of using them while they are pregnant
are more likely to give birth to children with disabilities. Use of tobacco, breathing
in harmful smoke, consumption of alcohol also can cause serious disabilities
among children.
4.3 TYPES OF DISORDERS, ITS CAUSES & NATURE (ADHD, SPD,

ASD, ODD, OCD)
1. ADHD (Attention Deficit Hyperactivity Disorder) : ADHD is a chronic disorder
mainly it affects children. But it can, affect adults also. It affects a person’s
behaviour and emotions. It also affects ability to learn new things.
ADHD is of three types
(i) Inattentive type
(ii) Hyperactive impulsive type
(iii) Combination type
Symptoms : Each type of ADHD is tied to one or more characteristics. It is alway
recognized on the basis of behaviour as following :
(i) Inattention : Having poor concentration, and poor organizational skills
(ii) Impulsiveness : Interrupting, taking risk
(iii) Hyper Activity : Always active, never seems to slow down. More girls are
diagnosed with Inattentive type of ADHD than boys.
CAUSES OF ADHD
(i) Genetics : ADHD is attention deficit hyperactivity disorder. This disorder
is highly genetic in tendency. Family with ADHD are on high risk of
having it genetically.
(ii) Injury : Sometimes, major accidents also can lead to ADHD.
(iii)
Use of smoking and Alcohol : If a pregnant woman smokes or drink
alcohol. It can be that the child born from her may born with ADHD.
2. SPD (Sensory Processing Disorder) : It is a condition in which the brain feels
trouble in receiving and responding to the information come in through the
sense. Some people with SPD are oversensitive to things in their surrounding.
For example, common sounds may be painful to them. The light touch of a cloth
may irritate the skin.
Other type of SPD are :
(i) Un co-ordination.
(ii) Bump into things.
(iii) Feels difficult in conversation and other social activities.
Sensory processing problems are commonly seen in the developmental conditions
like autism specturm disorder.
Symptoms : It may affect senses like hearing, touch, taste or multisenses. The
victim can be overresponsive or underresponsive to the things. For eample, In
some children, the sound of wind blowing outside may causes them vomit or
dive under the table.
CAUSES OF SPD
(i) Genetics : The persons who have sensory processing disorders. Children
born to their parents or in their close relation can have this type of disorder.
(ii) Neurological Disorder : Children suffering from X-syndrome, Fatal
alchohol syndrome, Down syndrome or ADHD may have SPD also.
(iii) Drugs and Alcohol use : If a pregnant has drug or alcohol addiction, her
new born child may have SPD.
(iv) Abnormal Brain Activities : Abnormal brain activities can lead to SPD.
As these children are highly sensitive to sound and light.
(v) Other Resons : Exposure to toxins like lead, murcury, polyvinyl chloride
can cause this disorder.
3. ASD (Autism Spectrum Disorder) : It includes social communication and
behaviour related challenges. There are many types of Autism which are caused
by different combination of genetic and environment influences. Autism is the
most obvious sign that tends to appear between 2 to 3 years of age. In some cases,
it can be diagnosed at the age of 18 months only.
CAUSES OF ASD (AUTISM SPECTRUM DISORDER)
(i) Genetic : Autism spectrum disorder is genetic in nature. It is noted that
sometimes parents, have autistic child have mild social impairments.
(ii) Biological Cause : Autism spectrum disorder may develop during
various biological problems such as Rubella in pregnant mother, Fragile
X Syndrome, encephalitis, etc.
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(iii) Environmental Cause : Other potential causes of autism are environmental
toxins, including pesticides and heavy metals such as mercury.
4. ODD (Oppositional Defiant Disorder) : It is a childhood disorder that is defined
by a pattern of hostile, disobedient and defiant behaviours directed at adults or
other authority figures. ODD is also characterized by children displaying anger
and irritable moods.
Causes : It is considered that a number of factors collectively play a significant
role in the onset of ODD. For example genetic, Physical, environment, etc.
5. OCD (Obsessive - Compulsive Disorder) : Some people have an extreme fear
of bacteria or dirt. So they develop a habit of compulsive washing their hands
and body. Excessive washing results into skin irritation but they are incapable of
changing their behaviour.
CAUSES OF OSD (OBSESSIVE - COMPULSIVE DISORDER)
(i) Biological Factors : OCD symptoms can get passed on from one generation
to generation. It can be understood as biological factor causing OCD.
(ii) Environmental Cause : Some environmental factors also are responsible
for enhancing Obsessive - Compulsive disorders. Illness, death of any
relative, relationship, abuse are the of environmental cause of OCD.
4.4 DISABILITY ETIQUETTES

Disability Etiquetts : Following are the disability etiquetts :
1. About Help : We should think disable as our friends, co-workers or as an
individual. Do not assume yourself that they need your help. It appears that
they need help. Only then try to help them. Do not put them on their head. Do
not touch their wheel chair, etc. Because their people think their equipment the
part of their own space.
2. Think Before You Speak : Whenever you are indulged in communication with
a differently abled person, talk them directly not to their compainion but talk
to them as you talk to anyone else. Respect their privacy. Don’t talk about their
disability. It may make them feel that you are treating them as disabled.
3. Response towards them : If any disabled person asks your help. It does not
mean that he is dependent on you. But it means that he is friendly to you. So try
to help them happily and positively.
4. People who use wheel chair : Persons who use wheel chair have different
disability. They may use their arms and hands. Some can walk on little distances.
So we must keep some points in our mind while dealing with these individual :
(i) Don’t push or touch a person’s wheel chair. This can make them fall from
their chair.
(ii) Be aware of person’s reach limits. Place as many items as possible within
their reach.
(iii) People who use cane or crutches need their arms to balance themselves.
So never grab them.
4.5. ADVANTAGE OF PHYSICAL ACTIVITIES FOR CHILDREN

WITH SPECIAL NEEDS
Physical activity is important for children with and without disability alike as it promotes
healthy lifestyle.
1. Children with Autism are either overweight or at the risk of overweight. So
they are in danger of numerous healthy problems. Physical activities shows
improvement in fitness in these children.
2. It decreases the self-stimulating behaviour of students which is common in
differently abled children.
3. Physical activities promote self-esteem, increase general level of happiness.
4. If technology has opened new realms for special children, it has launched many
video games. Each game has many levels of difficulty so your child will find the
one he needs. It can affect their strength, endurance, gross motor development,
etc. Some of this type of games are ‘Wit Fit Plus’, Dance Dance Revolution Bundle,
etc.
5. Physical activities improve their muscle strength, coordination and flexibility.
6. It shows improvement in their behaviour, academics self-confidence.
7. It promotes friendship among students.
8. Physical activities can help the children to find an outlet for their physical energy.
9. It will help them to cope up with stress, anxiety and depression.
10. It will decrease the health problems like obesity, high blood pressure, etc.
11. It will encourage the students to participate in team sports.
12. It presents them an opportunity to develop social communication and friendship.
13. Running and Swimming like activities make positive attributes in children like
forming social relationships with coaches or trainers.
Apart from these there are many Physical, Emotional, Physiological, Potential
Behavioral and social benefits of Physical Education.
4.6 STRATEGIES TO MAKE PHYSICAL ACTIVITIES ASSESSABLE

FOR CHILDREN WITH SPECIAL NEED
Everyone has the right to play equally, either he is normal or physically disabled person.
Some of the physical sports and activities are specifically useful for disabled persons such
as : bowing, exercise, etc. But physical education teachers are facing many challenges
in the way of their participation. Here are many challenges and solution in the way of
physically disabled student’s participation in sports :
95
1. Behaviour : Behaviour is a major concern in physical education classes. Positive
behaviour intervention and support (PBIS) is the most successful method to
prevent negative behaviour. In this method, the class material is taught through
positive interactions.
2. Size of the Class : It is noticed that the size of the physical education classes is
increasing day by day due to budget 50-80 students then it becomes difficult to
ensure every student’s participation in the classroom. So the size of classroom
should be ideal.
3. Accessibility : In 2010, the US Department of physical education recommended
to increase accessibility in physical education. Gym surface and outdoor mats
can make this purpose achievable. Because hard surface such as concrete is
dangerous for the children with disability and softer surfaces such as sand of
wood chips is difficult to manoeuvre a wheelchair.
4. Sensory Integration : Loud music and bright lights in physical education class
is the major barrier for the students who have neurological disorders. Some the
physical different students feels irritation to the noise of squeaking sneakers on
the floor, some feel irritated to the music.
So, teacher also feels difficulty to find the exact location for the class. Solution
may be various like, volume of music can be turn off, school may rely on natural
lightning instead of flourescent bulbs.
5. Team Building : Physical education provides an ample opportunity to build
students a team. Team building promote students to participate in games and
sports.
6. Other Methods : In some case, enrollment in a physical education class is not
possible but it is possible to cultivate some healthy lifestyle habits in students.
For example :
(i) Make a hit to workout daily atleast for 10 to 15 minutes.
(ii) Follow the student’s special interest. Such as Tennis, Hockey, Gymnastic
or any other their will make them fit and healthy.
(iii) Reward them for them progress. In this way healthy lifestyle can be
created for the students with special need. This lifestyle will help them to
stay healthy and sound.
Important Questions
1. What do you mean by Disability?
2. Define Disability.
3. Explain Intellactual Disability.
4. What are SPD Disorders?
5. Write full form ODD.
6. Name three types of ADHD (Attentive Deficit Hyperactivity Disorder).
1. Explain any three disorders?
2. Explain visionary Disability?
3. Explain Spinal and Disability?
4. What are the benefits of Physical Activities for Disable Children?
1. Write the advantages of Physical Activities for differently abled children.
2. Explain the types of disorders in details.
3. Name all types of Disability and explain any four of them.
97

Q1. Write the meaning of Disability?
Ans. Meaning of Disability : A condition or function judged to be significantly
impaired relative to the usual standard of an individual or group. This term
includes physical impairment, sensory impairment, cognitive impairment,
intellectual impairment, mental illness and various types of chronical diseases.
Q2. Define spinal cord disability?
Ans. Spinal Cord Disability : It is known as SCI. It can be a lifeline disability. This
ability is divided into two subcategories :
(i) Complete disability
(ii) Incomplete disability
In an incomplete injury, the messages conveyed by spinal cord are not lost
completely, but in complete injury sensory organs disfunction completely.
Cause
• In some case it can be inborn disorder.
• Mostly this types of injury the result of severe accidents.
Q3. Write the full form of ASD.
Ans. Autism Specturm Disorder.
Q4. Define any one Disability Ettiquet?
Ans. Response towards them : If any disabled person asks your help. It does not
mean that he is dependent on you. But it means that he is friendly to you. So try
to help them with happiness and positively.
Q1. Explain any three disorders?
Ans. 1. ADHD (Attention Deficit Hyperactivity Disorder) : ADHD is a chronic
disorder mainly is affects children. But it can, affect adults also. It affects a
person’s behaviour and emotions. It also affects ability to learn new things.
2. SPD (Sensory Processing Disorder) : It is a condition in which the brain
feels trouble in receiving and responding to the information come in
through the sense. Some people with SPD are oversensitive to things in
their surrounding. For example common sounds may be painful to them.
The light touch of a cloth may chafe the skin.
behaviour related challenges. There are many types of Autism which are
caused by different combination of genetic and environment influences.
Autism is most obvious sign tend to appear between 2 to 3 years of age. In

some cases, it can be diagnosed at the age of 18 months only.
Q2. Write four strategies to make physical education assessable for children with
special need?
Ans. 1. Behaviour : Behaviours is a major concern in physical education classes.
Positive behaviour interventions and supports (PBIS) is the most successful
method to prevent negative behaviour. In this method, the class material is
taught through positive interactions.
2. Size of the Class : It is noticed that the size of the physical education classes
is increasing day by day due to budget 50-80 students then it becomes
difficult to ensure every student’s participation in the classroom. So the size
of classroom should be ideal.
3. Accessibility : In 2010, the US Department of physical education
recommended to increase accessibility in physical education. Gym surface
and outdoor mats can make this purpose achievable. Because hard surface
such as concrete is dangerous for the children with disability and softer
surfaces such as sand of wood chips is difficult to manoeuvre a wheelchair.
4. Sensory Integration : Loud music and bright lights in physical education
class is the major barrier for the students who have neurological disorders.
Some the physical different students feels irritation to the noise of squeaking
sneakers on the floor, some feel irritated to the music. So, teacher also feels
difficulty to find the exact location for the class. Solution may be various
like, volume of music can be turn off, school may rely on natural lightning
instead of flourescent bulbs.
Q1. Explain ADHD, SPD and ASD.
Ans. 1. ADHD (Attention Deficit Hyperactivity Disorder) : ADHD is a chronic
disorder mainly is affects children. But it can, affect adults also. It affects a
person’s behaviour and emotions. It also affects ability to learn new things.
ADHD is of three types
(i) Inattentive type
(ii) Hyperactive impulsive type
(iii) Combination type
Symptoms : Each type of ADHD is tied to one or more characteristics. It is
alway recognized on the basis of behaviour as following :
(i) Inattention : Having poor concentration, and poor organizational
skills.
(ii) Impulsiveness : Interrupting, taking risk.
(iii) Hyper Activity : Always active, never seems to slow down. More girls
are diagnosed with Inattentive type of ADHD than boys.
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2. SPD (Sensory Processing Disorder) : It is a condition in which the brain
feels trouble in receiving and responding to the information come in
through the sense. Some people with SPD are oversensitive to things in
their surrounding. For example, common sounds may be painful to them.
The light touch of a cloth may chafe the skin.
Other types of SPD are :
(i) Un co-ordination.
(ii) Bump into things.
(iii) Feels difficult in conversation and other social activities.
Sensory processing problem are commonly seen in the developmental
condition like Autism specturm disorder.
Symptoms : It may affect senses like hearing, touch, taste or multi senses.
The victim can be over responsive or under responsive to the things. For
eample, In some children, the sound of wind blowing outside may causes
them vomit or dive under the table.
behaviour related challenges. There are many types of Autism which are
caused by different combination of genetic and environment influences.
Autism is most obvious sign tend to appear between 2 to 3 years of age. In
some cases, it can be diagnosed at the age of 18 months only.
Q2. Write the advantages of Physical Education for differently abled children.
Ans. Physical activity is important for Children with and without disability alike as it
promotes healthy lifestyle.
1. Children with Autism are either overweight or at the risk of overweight. So
they are in danger of numerous healthy problems. Physical activities shows
improvement in fitness in these children.
2. It decreases the self-stimulation behaviour of students which is common in
differently abled children.
3. Physical activities promote self-esteem, increase general level of happiness.
4. It technology has opened new realms for special children. It has launched
many video games. Each game has many levels of difficulty so your child
will find the one he needs. It can affect their strength, endurance, gross
motor development, etc. Some of this type of games are ‘Wit Fit Plus’, Dance
Dance Revolution Bundle, etc.
5. Physical activities improve their muscle strength, coordination and
flexibility.
6. It show improvement in their behaviour, academics self-confidence.
7. It promote friendship among students.
8. Physical activities can help the children to find an outlet for their physical
energy.
9.
It will help them to cope up with stress, anxiety and depression.
10.
It will decrease the health problems like obesity, high blood pressure, etc.
11.
It will encourage the students to participate in team sports.
12.
It presents them an opportunity to develop social communication and
friendship.
13. Running and Swimming like activities make positive attributes in children
like forming social relationships with coaches or trainers.
Apart from these there are many Physical, Emotional, Physiological,
Potential Behavioral and social benefits of Physical Education.
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1. A person is not able to carry out his daily routine. This condition is known as
(a) disorder (b) disability
(c) manual dexterity (d) co-ordination
2. What is the full form of ABI?
(a) Acquired Brain Injury (b) Acquainted brain Injury
(c) Available Brain Injury (d) Acquired Brain Incident
3. Brain disability is ....................... types.
(a) 1 (b) 4
(c) 2 (d) 3
4. Complete disability is the category of ....................... disability.
(a) spinal cord disability (b) psychological disorder
(c) mobility impairment (d) hearing disorder
5. People with hearing disability suffer from
(a) parital deafness (b) complete deafness
(c) Any of the above (d) None of the above
6. Person with intellectual disorder suffers from
(a) learning and thinking problems (b) hearing impairments
(c) manual dexterity (d) None of the above
7. Corneal graft is associated with
(a) mobility disorder (b) psychological disorder
(c) vision disorder (d) hearing disorder
8. ASD stands for
(a) Autism Spectrum Disability (b) Autism Spectrum Disorder
(c) Autism Sensory Disorder (d) Autism Sensory Disability
9. Which of the following is not a type of ADHD?
(a) Inattentive type (b) Compulsive type
(c) Hyperactive impulsive type (d) Combination type
10. People with ....................... feel trouble in receiving and responding to the
information come in through the senses.
(a) Autism spectrum disorder (b) Obessive compulsive disorder
(c) Sensory processing disorder (d) Oppositional defiant disorder
11. People with OCD suffers from
(a) extreme fear of bacteria or dirt (b) hearing problem
(c) reading problem (d) walking problem
12. Cognitive behaviour therapy is used in

(a) ODD (b) ADS
(c) ASD (d) OCD
13. Which of the following is not a physical Disability?
(a) Injury to spinal cord (b) Injury to neck
(c) Loss of limbs (d) Attention
14. Attention deficit hyperactivity disorder (ADHD) is the most commonly
diagnosed mental disorder of:
(a) Adults (b) Men
(c) Women (d) Child
15. Children having behavioral symptoms including hyperactivity, impulsiveness
and inattentiveness generally suffer from:
(a) ADHD (b) Mental retardation
(c) SPD (d) ASD
16. A condition in which the brain has trouble receiving and responding to
information that comes in through the senses:
(c) SPD (d) ASD
17. People suffering from this disorder find it difficult to process sensory
information:
(a) ASD (b) ADHD
(c) ODD (d) SPD
18. A neurological and development disorder that begins early in childhood and
lasts throughout a person’s life:
(a) ASD (b) ADHD
(c) ODD (d) SPD
19. A disorder in which a person has uncontrollable repetitive thoughts and
behaviors they cannot control:
(a) ASD (b) ADHD
(c) OCD (d) SPD
20. Which of the following is an advantage of physical activities for CWSN?
(a) Improved physical fitness (b) improved mental fitness
(c) Improved social skills (d) All the above
21. Which of the following is not a Physical Disability?
(a) Injury to Spinal cord (b) Injury to neck
(c) Loss of limb (d) Attention Deficit Disorder
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22. Attention deficit hyperactivity disorder (ADHD) is the most commonly
diagnosed mental disorder of:
(a) Adults (b) Men
(c) Women (d) Children
23. Children having behavioural symptoms including hyperactivity, impulsiveness
and inattentiveness generally suffer from:
(c) SPD (d) ASD
24. A disorder related to brains trouble in receiving and responding to information
can be termed as .....................?
(a) ODD (b) OCD
(c) ADHD (d) SPD
25. People suffering from this disorder find it difficult to process sensory
information:
(a) ASD (b) ADHD
(c) ODD (d) SPD
ANSWER :
1. (b) 2. (a) 3. (c) 4. (a) 5. (c) 6. (a) 7. (c) 8. (b) 9. (b) 10. (c)
11. (a) 12. (d) 13. (d) 14. (d) 15. ( b) 16. (c) 17. (d) 18. (a) 19. (c) 20. (d)
21. (d) 22. (d) 23. (a) 24. (d) 25. (d)
Children and women
5 in Sports
CONTENT
5.1 Motor Development and Factors Affecting it
5.2 Exercise Guidelines at Different Stages of Growth and Development
5.3 Common Postural Deformities - Knock Knee; Flat Foot; Round Shoulders;
Lordosis, Kyphosis, Bow Legs and Scoliosis and their corrective Measures
5.4 Sports Participation of Women in India
5.5 Special Consideration (Menarche, Menstrual Dysfunction)
5.6 Female Athletes Triad (Oestoporosis, Amenorrhea, Eating Disorders)
INTRODUCTION
Sports are good for children of all ages. Sports help children to develop physical (motor)
skills. It helps to make friends, have fun, learn to play as a team, learn fair play, improve
self-esteem, etc. It is important to remember that attitude and behaviour taught to
children in sports carry over to adult life. The mastery of motor skills learned in child-
hood remains forever in life and it is combined with physical fitness which is helpful
throughout the life and it improves health.
5.1 MOTOR DEVELOPMENT AND FACTORS AFFECTING IT

Meaning of Motor Development
Motor development refers to the development of a child’s bone, muscles and ability
to move around and manipulate his/her environment. Motor development is the step
to step ability of an infant to carry out various human skills like flexibility, dexterity,
exploration, movement control, etc. As a matter of fact, the ability to move is essential to
human development. Various motor movements or motor skills are essential for everyday
life activities such as sitting, walking, running, climbing, catching or holding, jumping,
skipping or throwing, etc.
Motor development can be developed into two sections :
(a) Gross Motor Development : It is the development of the large muscles in the
child’s body. These muscles allow us to sit, stand, walk, run and other such
activities. Gross motor development needs co-ordination and balance.
(b) Fine Motor Development : It involves the small muscles of the body specially in
the small movement of the fingers and hands. For example, holding of javellin,
pole, catching a cricket ball, discus, smashing a volleyball and gymnastic exercises
with or without apparatus, etc.
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Motor Development in Children : Motor development in children can be studied
effectively under the following three stages of childhood :
1. Early Childhood (2 to 6 years)
2. Middle Childhood (7 to 10 years)
3. Late Childhood (11 to 12 years)
1. Early Childhood : The period of early childhood starts from 2nd year and continues
till 6th year. The motor development during this period takes place rapidly. In
this period a child becomes, perfect in various fundamental movements such as
running, jumping, throwing and acquires the ability to unite or combine these
movements. They can unite these movements efficiently under changing and
difficult conditions. However, they become efficient in such movement but even
then competitions should be avoided at this stage.
2. Middle Childhood : The period of middle childhood starts form 7th year and
continues upto the 10th year. In this period children become active and agile.
During this period, most of the children achieve mature patterns of fundamental
motor skills. Their posture and balance become better. They become efficient in
movement coupling, movement precision and movement flow. The speed ability
develop at faster rate. During this period, rules should be flexible, instruction
time should be short and there should be minimum competitions.
3. Late Childhood : In this stage of childhood cross and fine motor development
activities are performed. The activities like yoga asanas, gymnastics, Athletic,
Swimming are good sports activities for this age group. Ball games like Football,
Basketball, Handball, Volleyball, Kho- Kho, etc. are helpful. Racket games like
Badminton, Table Tennis. Tennis also help to develop fine motor development
skills. Most of the children are master to most complex motor skills. They are
ready to learn strategies.
FACTORS AFFECTING MOTOR DEVELOPMENT
The development and quality of a child’s motor skills are affected and influenced by
many factors, which are discussed here :
1. Age or Maturity : Motor development does not take place immediately. It
takes place gradually with the age. Infancy and pre-school years are a period
of rapid motor development. It slows down in later years. Later childhood and
late adolescence are periods of consolidation and therefore growth and motor
development slow down.
2. Nutrition : Nutritious food promotes good motor development. The unhealthy
food like fast food and junk food is an invitation to number of diseases which
hamper the normal physical, emotional and social development of children in
many ways. A good nutritious diet promotes sensory development and makes
them stronger.
3. Physical Activities : Performing regular physical activities, enhances the motor
development at a faster rate. However, the physical activities must be according

to the capabilities of children. Those children, who do not perform physical
activities regularly their motor development also becomes so slow.
4. Genetic Influence : Genes or hereditary qualities affect the motor development
of individuals. They set limits for development of motor abilities in future even if
environmental factors such as diet, air and exercise, etc. are available adequately.
5. Environment : Encouragement, love and security of children, help them to
take risks to know more about environment. This effort leads to better sensory
development of children which is the prerequisite of motor development.
Generally, it is observed that boys are expected to be involved in sports in
comparison to girls in most of the society. Boys are given more opportunities to
take part in sports activities.
6. Opportunities : Motor development of children is affected greatly by the
opportunities and facilities available to them for play activities in schools, homes
and neighbourhood. Play and play related activities are the most important factor
that affects motor development in children. Actually childhood is the “play-age”
that lays the foundation for health, fitness and skilful motor development.
7. Practice : Practice of activities helps in developing skilled voluntary movements.
Children practice to see what they can do. They have no targets to achieve but
are curious. For this reason they seem to love practice. This leads to motor
development.
5.2 EXERCISE GUIDELINES AT DIFFERENT STAGES OF GROWTH

AND DEVELOPMENT
Development is a process in which a child grows physically and mentally. It is a continuous
process which never stops. Proper development is essential for every individual. There
are many exercise guidelines which are described as under :
Exercise Guidelines for Children 0-5 Years : Exercise is necessary for the development
of a child. These children are divided into infants, toddlers and children aged under five.
For all these children any activity of any intensity could be regarded as exercise.
1. Infancy : For infants daily activities like reaching, grasping, tummy time,
throwing, crawling, etc. are beneficial. For proper development infants should
be active several times daily.
2. Early Childhood : Children who can walk on their own are called toddlers. There
toddlers should remain active 3 hours daily. During these 3 hours they may get
busy in standing up, moving around, rolling and playing, etc. Play such as riding
a bike, playing in water chasing the ball and other similar things are also good
for their development.
3. Middle Childhood : Children under five should not remain inactive for long
period. They should remain active in playing, walking, running, chasing games,
walking to a park or at other place, etc. These activities will be helpful in the
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physical growth. Because these activities include movement of all the major
muscle group, i.e. the legs, buttocks, shoulder arms, etc. Development at this stage
include control and co-ordination over small muscles and bone development.
Activities such as jumping, hopping, throwing, catching, running, etc. increase
flexibility and co-ordination among them. At this stage environment for children
should be calm and clean. Apart from this proper check by teachers and parents
is also necessary.
5. Late Childhood : During this period, development of children includes flexibility
and co- ordinations proper check by teachers and parents is required during this
period. Children of this stages should be equipped with good quality apparatus
and safety measures.
6. Adolescence : In this stage, the muscular strength, endurance and speed develop
along with growth patterns. Almost all the games and sports are suitable for this
age group children. Team games are also good for them because there games
inculcate the feeling of co-operation and co- ordination among them. Aerobic
exercise also help them in their development. The sports environment should be
neat and clean. As the children between 13-19 are teen agers. So good leadership
and training is required for their perfect growth and development.
7. Late Adolescence : At this time, energetic activities should be preferred. Because
these activities increase strength, endurance flexibility and speed of a person.
These activities include weight training, adventurous sports and combative
sports, etc.
5.3 POSTURAL DEFORMITIES AND THEIR CORRECTIVE

MEASURES
Some postrual deformities are as follows :
1. Spine Related (a) Kyphosis (b) Lordosis (c) Scoliosis
2. Knock knees
3. Bow-legs
4. Flat foot
5. Round shoulders
A. KYPHOSIS
Kyphosis is a forward rounding of upper half. It is also called hunch back or round back.
It is an abnormal increase in the flexion of the spine in outward position.
Cause:
1. Illness
2. Rickets
3. Shyness among girls,
4. Carrying heavy loads on shoulders,
5. Heredity,
6. Reading in dim light
7. Unsuitable furniture, etc.
Precautions : The individual should adopt good posture, wear loose clothes, use
suitable furniture, etc.
Corrective measures
1. Use pillow under your back.
2. Sitting should be in proper manner,
3. Bend your head in backward position.
4. Some of the yogic asana like Bhujangasana, Chakraasana, Dhannurasana,
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Backward bending, and holding hands at the back could be help in correcting
Kyphosis.
B. LORDOSIS
Lordosis or hollow back is a common deformity of posture. It is the inward curvature of
spine and an increased forward in the lumber region. The abdominal muscles become
longer and move forward. The body seems to be stiff. It mostly occurs in obese people
who have weak back muscles and heavy abdomen.
Causes :
1. Imbalanced diet
2. Improper development of muscles
3. Taking excess food
4. Diseases affecting spinal muscles
5. Obesity and bad habit formation during growing stage, etc.
Precautions : Balanced diet should be taken. The individual should stand straight
while carrying weight, never take excessive food, avoid obesity.
Corrective Measures : In this deformity
1. All forward bending exercises are done for curing lordosis.
2. Toe touching exercises should be done.
3. Stop walking (long stride walking)

4. Climbing the stairs up is alternative.
5. Another Yogic Asanas like Hal Asana, Paschimottanasana, Trikonaasana, etc.
can also be helpful for curing lordosis.
C. SCOLIOSIS
It is the problems of spine in which vertebral column bends to sideward. Scoliosis causes
one shoulder down and other is raised up. Body weight is shifted to sideward and it
causes a lot of pressure on one side of the foot.
Causes:
1. Differences in leg lengths
2 . lifting weight towards one side in routine
3. It can be also due to carrying heavy loads on one shoulder unhealthy conditions
4. Study in insufficient light
5. Unsuitable desks
6. Partial deafness
7 . Wrong standing posture
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Precautions
(i) Never walk for long time while carrying weight in one hand.
(ii) Always stand in correct posture.
(iii) Use suitable furniture.
(iv) Balanced diet should be taken.
Corrective Measures :
(i) Hold the horizontal bar with hands and let your body hang for sometime.
(ii) Swim by breast stroke technique.
(iii) General spinal exercises of flexion, extension, rotation and sideward flexion
of the spine to be done.
(iv) Perform bending exercise in opposite side of the ‘C’ shaped curve.
(v) Yogic Asanas like Ardhchakraasana, Trikonasana, Tarrasana, etc. could
help, during the deformity.
2. KNOCK KNEES
If a person stands in a normal position with his feet close togehter, then there should
be gap between the knees. If there is no gap and the knees touch or overlap, then this
deformity is called knock knees. Because of this deformity, the person is unable to play
any professional sports or not selected in defence services.
Causes :
1. Rickets
2. Disease
3. Weakness of muscles and ligaments
4. Softness of bones
5. Obesity during childhood
6. Over weight, etc.

7. Deficiency of vitamin ‘D’
8. Deficiency of calcium and phosphorous are also the main cause.
Precautions
(i) Balanced diet should be taken.
(ii) Perform proper exercises.
(iii) Babies should not be forced to walk at very early age.
Corrective Measures
(i) Keep a pillow between the knees and stand erect for some time.
(ii) Horse-riding is the best exercise to reduce this deformity.
(iii) Exercises like walking on heels, walking on inner and outerside of feet,
walking on toes should be done.
(iv) Cod liver oil seen by beneficial in reducing it.
(v) Regular exercise of Padamasana, Vrikshasana, Gomukhasana should be
done.
3. BOW-LEGS
It is opposite to knock knee. This is the defect of legs
in which legs bend outward. The space between
knees widens up and legs take curve shape bow-
legs cause lot of pressure over the lateral edges of
feet. Generally it occurs during childhood. But in
adults it can occur due to arthritis problem in knee
joints.
Causes : The main cause of this deformity is :
1. Ricket
2. Deficiency of Vitamin D and Calcium in
diet
3. Improper way of walking
4. Forcing the babies to walk at very early
age
5. Due to over training of long bones
Precautions
(i) Don’t carry heavy weight in childhood.
(ii) Babies should not be forced to walk at very early age.
(iii) Balanced diet should be taken.
(iv) Always walk properly.
(v) Use good quality shoes.
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Corrective Measures
1. Vitamin ‘D’ should be taken in required amount.
2. Balanced diet should be taken.
3. Bow legs can be corrected by walking on the inner edge of feet.
4. Walking by bending the toes inward.
4. FLAT FOOT
In this postural deformity either the inner curve of the foot is less
or absent at all. Due to this , the full impression of the foot is seen
on the floor. It is commonly found among newly born babies. Flat
foot children cannot be good players in some games. They may
feel pain during physical activities.
Causes :
1. Weak muscles
2. Weak muscles of foot cannot bear the body weight
3. Rapid increase in body weight,
4. Improper shoes
5. Carrying heavy weight
Precautions
(i) Don’t gain heavy weight in childhood.
(ii) Always wear the shoes of proper shape and size.
(iii) Never walk bare feet for a long period.
(iv) Obesity should be avoided.
(v) High heeled shoes should be avoided.
Corrective measures : One should
wear proper shoes with good arch
and shape. Walking on bare feet for
longer duration should be avoided and
the kids shouldn’t be forced to walk
very early stages of life. Some of the
exercises which can be done to rectify
this deformity is as follows :
(i) Skip on rope, walking on
toes and heels.
(ii) Advise of physiotherapist.
(iii) To roll a bottle or a ball,
below the arch and put
pressure on the foot.
(v) Yogic Asanas like Vajrasna, Tarrasana, etc. to be done.

(vi) Sand walking or running.
5. ROUND SHOULDERS
In this postural deformity the shoulders become round and sometimes they seem to be
bent forward.
Causes
(i) Improper furniture
(ii) By wearing very tight clothes
(iii) It may be due to heredity.
(iv) Lack of proper exercise
(v) Sitting, standing and walking in bent position may also result in round
shoulders.
(vi) To become habitual to press the chest, specially at the time of bench press.
Precautions
(i) Never sit or walk in a bent position.
(ii) Use loose fitting clothes.
(iii) Avoid to sit on improper furniture.
Corrective Measures
(i) Keep your tips of fingers on your shoulders and encircle your elbows
clockwise and anti clockwise direction.
(ii) Hold the horzontal bar for some time.
(iii) Avoid heavy load on shoulders.
(iv) Stand in erect position.
(v) Perform Chakrasana and Dhanurasana.
CORRECTIVE MEASURES FOR POSTURAL DEFORMITIES
In postural deformities along with the medical treatment the physical activities are very
useful. The yoga exercises, weight training and free hand exercises can help remove the
body deformities.The cervical exercises are very useful for body deformities. Physical
activities often help in improving the strength of muscles of the body. One should also
be encouraged to engage in exercises for increasing general strength, endurance, balance
and flexibility. Methods of relaxation should also be performed. Along with the exercises,
posture consciousness should also be developed among such persons who have postural
deformities. There are a number of physical activities or exercises which can be used as a
corrective measure for postural deformities.
The corrective exercises can cure the postural deformities to a great extent. Some of
the exercises are explained below :
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Back Exercises
Most of the postural deformities occur due to weakness of the back muscles. To put
shoulders at original place some workouts of back strengthening are required. Lat pulls
downs can improve the back. This back exercise can cure the postural deformity. But
exercises should be done regularly.
Trunk Exercise
Twisting of trunk often strenghens the back and abdomen. This exercise also develops
the lower back
Leg Press
Leg strengthening of the lower part is also important to have a balanced posture. Leg
press, hamstring and leg extensions must be done.
Chest Exercise
Strengthening of the chest also helps in improving the posture. Three sets of 15
repititions on a chest press, incline press or decline press are sufficient.
Aerobics
Regular aerobic can develop the cardiovascular system and this can help in reducing
weight improving posture, walking, running, jumping, aerobics, etc. are very important
for physical fitness. These exercises should be done regularly to get good results. These
corrective measures should be implemented immediately after the detection of the
deformities.
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5.4 SPORTS PARTICIPATION OF WOMEN IN INDIA

Women in India are still not able to take stand for themselves. With the change in gender
role in our society many female athletes are more prominent in society, but question is
that how these women feel about the evolution of gender roles. In a study we found that
women hockey player do not consider themselves the same as male hockey players. The
concerned matches were not given due place on electronics and Print Media.
Now time is changing very fast and situations are improving rapidly.
The first time Indian Women athletes participated in Olympics in 1952 Olympic
Games.
Karnam Malleshwari became the first Indian Women to secure a bronze medal in
weight lifting in Sydney Olympic games in 2000. In 2012 London Olympic Games, Sania
Nehwal and M.C. Merrycom put colorful feather in the cap of India by securing one
bronze medal each. Though P.T. Usha could not win the medal in 1984 Olympics in 400m
Hurdle race, yet that were her remarkable performance and extraordinary performance.
Sania Mirza won various grand slam titles in Tennis for India. Anju Boby George won
silver medal in World Athletic Meet in long jump event. In fact, there are a number of
female sportspersons who won so many positions in the Asian Games, World Cups,
Common Wealth Games and SAF Games etc. Indian Government introduced National
Sports Festivals for women to promote women participation in sports but this is not
sufficient. Lot of more effort needed to be done to raise the social status of women. There
are some reasons given below which may be responsible for low participation of women
in sports.
REASONS FOR LESS PARTICIPATION OF WOMEN IN SPORTS IN INDIA
1. Lack of Education : Due to lack of education woman’s participation in sports is
very limited. Some of misconceptions like sports participation will disturb the
functioning of reproductive system of females, etc.
2. Negative attitude of Society : Indian Society is male dominating and conservative
society in which views of male sportspersons about female sportspersons are
definitely low. They think women should stay in kitchen and do their household
work only.
3. Lack of Financial aid by Government : No special incentive and scholarship in
awarded to women athletes. The central and state government provides very less
financial and scholarships for developing sports infrastructure and promoting
women participation in sports in India.
4. Less number of Women Coaches : Small amount of ladies coaches are the
main problem for woman participation. The parents do not approve of females
given coaching by male coaches in India. This is also one of the reasons of less
participation of women in sports
5. Lack of Personal Safety : Personal safety on the roads, streets, on public
transport and around sports complexes is an big problem for women who want
to participate in sports. Law and order has always remain problem in India.
6. Lack of Sports Culture : The priority is not given in the schools. Physical
inactivity in childhood is main reason of developing lethargic attitude and lack
of sports culture in our sports.
7. Lack of proper access to facilities: In India we often complained about lack of
financial grants and facilities for development of sports infrastructure but truth
is whatever little is provided by government agencies and sponsors, its big part
is given to training and coaching of male provided to females in comparison to
males.
8. Less Media Coverage: Generally there is no transmission of women sports
competition on TV channels and very little media coverage is given to them.
9. Lack of interest of spectators: People hardly watch woman’s Cricket World Cup
etc. due to lack of fame and money in sports, girls are not properly motivated to
participate in sports. In India various sportswomen can serve as role models for
society like Mithali Raj, Sania Mirza, Karnam Malleshwari, Sania Nehwal, M.C.
Merrycom, etc. but they are not given due place on TV and media.
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Karnam Malleswari Sania Mirza Sania Nehwal
5.5 SPECIAL CONSIDERATION (MENARCHE, MENSTRUAL

DYSFUNCTION)
Since last few years the participation of women in sports has been increased rapidly.
But the most of the people of society still belive that strenuous exercise and training
may induce gynaecological disorders/disfunction like amenorrhea and osteoporosis.
However, several data confirms that the reproductive changes caused by strenuous
physical training are always reversible.
MENARCHE
Menarche: Menarche refers to the first menstrual cycle. It starts at the age of 11-13 years.
Due to this many physical changes like breast development, physical development,
pubic hair and fat deposition occurs in women. It is observed that if women have better
nutrition, menses starts few months earlier. Environmental factors, genetic factors are
also affect on menarche.
Causes :
1. Low weight at the time of birth 2. Obesity in childhood
3. Less exercise 4. Less diet
5. Smoking 6. Stress
MENSTRUAL CYCLE AND MENSTRUAL DISORDER / DYSFUNCTION
In women menso cycle is repeated after 28 days. Generally, this period is 3 to 5 days.
Women feel weak in this period. Once started these cycles will continue till the age of 45
to 50 years. But if pregnancy occur these cycles remained close up to the birth of baby.
In this period we can notice some changes in women personality and behaviour. In
this period body temperature may rise. Mood changes, abdominal pain, fatigue, breast
increases and headaches are the common symptoms in this period. Women experience
several disorders during their normal menstrual cycle. Factors like stress, diet, exercise
and rest may affect the menstrual cycle. Some sportswomen and town labours can
experience disturbance in the normal menso cycle.
MENSTRUAL CYCLE AND SPORTS PARTICIPATION

Menstruation is an absolutely normal process and routine should not be changed due
to its presence or absence. There is no evidence that participation in sports causes any
change in the menstrual cycle.
During menstruation women performed very well and have achieved record
breaking – medal for performed well. Women or girls should not bother menses and
should participate in sports. There is lack of understanding and knowledge of meaning
of this. Physical performance by women seems to be best in the immediate postmenstrual
period and up to the 15th day of menstrual cycle. Generally in endurance dominating
sports of long duration, physical performance during menstruation is found to be poor.
PREGNANCY
Pregnancy is the time during which one or more offspring develops inside a women. It
can occurs by sexual intercourse or reproductive technology. During pregnancy women
feel stressed. Continuing regular exercise during pregnancy helps to maintain good
health of women and their babies. During pregnancy, women should do stretching and
upper bending exercises. Avoid exercises for pelvic region in pregnancy time. Common
symptoms like tiredness, back pain, constipations are occurs in this period.
PREGNANCY AND SPORTS PARTICIPATION
It is not true that participation in sports have effect on the pregnancy. There are examples
of 10 female medal winners who were pregnant at the time of Olympic ( 1956 Melbourne)
competition. They all delivered healthy babies. Exercising in water is useful for pregnant
women. Light exercise advised by the doctors should be done. High intensity long time
physical exercises should be avoided. Light intensity short duration physical exercises
are recommended in advance stage of pregnancy. Vomiting and laziness are the common
symptoms in this period.
RISK OF HEAVY EXERCISES ON THE PREGNANT FEMALE
1. Tiredness : Heavy exercise or load in game may lead severe fatigue or tiredness.
2. Low glucose : Pregnant female may experience a significant decrease in the
blood glucose level.
3. Risk of Injuries : During pregnancy, tissue surrounding joints became soft.
This may be lead to major joint injuries. Due to this reason jumping movements
should be avoided during pregnancy.
MENOPAUSE
In old age women generally between 45 to 50 years age, menstrual cycle stops, this stage
is called menopause. It indicates the end of reproductive era. Some women may suffer
from depression, mood changes, fatigue, sweating, etc. in this period. During menopause,
yoga, swimming, walking, cycling are recommended by the doctors. Women who used
to daily exercise in this period are more active in their later years. It also reduces risk of
breast cancer, overweight and some other diseases.
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5.6 FEMALE ATHLETES TRIAD (ANAEMIA, OSTEOPOROSIS,

AMENORRHEA, EATING DISODERS)
triad I : ANEMIA
Anemia is a malnutrition disease caused due to deficiency of iron in human body.
The women suffering from anemia has less hemoglobin content in blood which has
adverse effect on the health. The person gets tired and fatigued soon and oxygen carrying
capacity of her blood also decreases. Her capacity of working is reduced. Women are
more iron deficiency due to loss of iron through menstruation, so women athletes should
take iron supplements in their diet. Coaches and team physician should make proper
record of women athlete’s has hemoglobin (Hb) level. The test of Hemoglobin (Hb) and
iron storage should be checked on time to time so the deficiency could be fulfilled.
Causes: 1. Bleeding, 2.Menstruation, 3.Surgery, 4.Diet deficiency, 5.Cancer, 6. Less
no. of Rsed Blood cells.
triad II : Osteoporosis
Osteoporosis is a weakening of bones due to loss of bone density and improper bone
formation. This can occurs due to low calcium intake. It may also lead to fractures like
stress fractures, compression fractures, hip and wrist fractures, etc.
Causes of Osteoporosis in females :
The risk factors leading to the state of osteoporosis in females are :
1. Menopause 2. Advanced age 3. Diet low in calcium 4. Eating disorders 5. Bad
eating habits
triad III : AMENORRHEA
Amenorrhea is menstrual disorder in women in which women of 18 years and above
either never began menstruating or there is an absence of menstruation for months and
years in females with a history of normal menstrual cycle.
Causes of Amenorrhea are : 1. Intensive training and competition 2.Excessive
loss of body weight 3. Previous history of menstrual disorders 4. Hormonal changes
5. Malnourishment and eating disorders
triad IV : Eating Disorders
Eating Disorders - Anorexia Nervosa and Bulinia Nervosa
Eating disorders are the conditions defined by abnormal eating habits that may
involve either insufficient or excessive food intake that may lead to detriment of an
individual’s physical and mental health. In case of eating disorders individuals eat in
extremely small amount of food or they start severely overeating. Eating disorders affect
an individual’s mental and physical health.
Definition
According to American Association of Health, “Eating disorders are the abnormal
eating habits that can threaten your health or even your life.”
Types of Eating Disorders

There are two main types of eating disorders that are described below :
1. Anorexia Nervosa
2. Bulimia Nervosa
1. Anorexia Nervosa : In this disorder, the person restricts the amount of food
because of fear of gaining weight. It is characterised by food restriction and
irrational of fear of gaining weight as well as a distorted body self-perception.
This disorder is mostly common among girls and they often hunger or starve
to gain thin figure or reduce weight. This eating disorder causes metabolic and
harmonal disorder.
Types of Anorexia : Mainly there are two types of anorexia.
(i) Restricting type of anorexia : In this type of anorexia the weight is reduced
or lost by restricting calories. The affected persons start to reduce body
weight by drastic dieting, fasting and excessive exercising.
(ii) Purging type of Anorexia : In this type of anorexia the body weight is
reduced or lost by vomiting or by taking laxatives and diurectics.
Symptoms of Anorexia Nervosa
(i) Rapid and drastic weight loss with no medical cause.
(ii) Feeling fat at certain places like their abdomen, hips or thighs, despite being
underweight.
(iii) Fluctuation in weight and fixation of body image
(iv) Spending a lot of time in front of mirror and harshly criticize of appearance
and size.
(v) Obsessed with body weight, body shape or size of clothings.
(vi) You may deny that your low body weight is a problem.
(vii) Following dieting strictly despite being thin.
(viii) Afraid of gaining weight.
(ix) More cautions about calories.
(x) Remain more conscious about appearance.
Impact of Anorexia Nervosa
(i) Lack of energy and weakness
(ii) Depression severe mood swings
(iii) Constipation and bloating
(iv) Dry yellowish skin and brittle nails
(v) Anemia and other blood problems
(vi) Dizziness, fainting and headache
(vii) Low heat rate and low blood pressure
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(viii) Slowed thinking; poor memory
(ix) Hormonal disorder, etc.
Anorexia Treatment and Therapy
All individuals with anorexia need management and treatment. Early management
and treatment provide the best chance overcome anorexia. For proper management and
treatment with the help of a dietician, a counsellor and a doctor are required. Treating
anorexia has the following four steps :
(a) Starting to eat more food
(b) Getting back to healthy weight
(c) Changing your attitude about yourself and food
(d) Change your company
2. Bulimia Nervosa : Bulimia is an eating disorder in which a person eats excessive
amount of food and then vomits it in order not to gain weight. After that the
individual uses various methods such as vomiting or using laxatives to prevent
weight gain. People with bulimia eat a large amount of junk food like burger,
pizza at once usually in secret. Sometimes eat uncooked food or frozen food.
Sometimes the individual purges after eating only a very small amount of food.
As a matter of fact, bulimia is nine times more likely to occur in women in
comparison to men.
Types of Bulimia : There are two types of bulimia which are described below :
(i) Purging Bulimia : In this type of bulimia, the individual regularly engages
in self-induced vomiting or the misuse of laxatives, diuretics or enemas.
The individual rapidly wants to remove food from the body before it can
be digested.
(ii) Non-purging Bulimia : The individual uses other methods to get rid of
calories and to prevent weightgain. One uses fasting, strict dieting or
excessive exercise but does not engage in self-induced vomiting or misuse
of laxative, diuretics or enemas.
Causes of Bulimia : There are some causes or factors which can be related to bulimia
are described below :
1. Hereditary Factors: Bulimia may develop to an individual whose parent, brother
or sister has bulimia. It has some type of genetic link.
2. Psychological factors : Psychological factors like depression, anxiety disorders,
impulsive behaviour, etc. may be the reasons of bulimia.
3. Eating Factors : Eating disorders such as anorexia and bulimia are common
among sportspersons. Coaches unknowingly contribute to eating disorders
by encouraging sports persons to reduce weight or maintain a low weight for
presenting a better performance in sports.
4. Social Factors : The peer pressure as well as media may aggravate teenagers or
young women. Media persons like actors, dancers and models are at higher risk
of eating disorders such as bulimia and anorexia.
Symptoms of Bulimia Nervosa

(i) Lack of control overeating
(ii) Eating until the point of physical discomfort or pain
(iii) Wanting to eat in privacy
(iv) Frequently going to bathroom after meals
(v) Using diuretics, enemas or laxatives after eating.
(vi) Salivary glands may be swollen.
(vii) Broken blood vessels may be seen in the eyes of the individual affected by
bulimia.
(viii) Such persons perform excessive exercise.
(ix) Peptic ulcers may occur to the affected person.
(x) Strenuously work out, running or aeorbics, especially after eating to burn
calories.
Impact of Bulimia Nervosa
(i) Anemia and other blood problems
(ii) Overweight
(iii) Hormonal disorder
(iv) Irregular heartbeat, heart failure
(v) Dry skin
(vi) Dizziness and weakness
(vii) Chronic sore throat hoarseness
(viii) Tooth decay and mouth sores
Bulimia Treatment and Therapy
The treatment of bulimia can be done by a physician, dietician and psychiatrist.
However, the recovery from bulimia may take a long period. The following ways can be
used for the treatment of bulimia.
A. Psychological Treatment : Psychological treatment helps in improving symptoms
of bulimia. Cognitive behavioural therapy can be used to treat mental ailments
such as depression, negative beliefs and behaviours with healthy and positive
ones.
B. Medications : Anti depressants may alliviate the symptoms of bulimia along
with the psychotherapy or psychological treatment. Fluoxtime is the only
antidepressant to treat bulimia.
C. Be cautions about Exercises : The person affected by bulimia should not perform
excessive exercise to burn off calories consumed by taking more amounts of food.
D. Education for nutrition and healthy weight : Dietician should prepare an eating
plan to help you to achieve a healthy weight. He should give proper education in
concern of good nutrition and good eating habits.
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Important Questions
1. What do you mean by motor development? (Delhi, 2017 All India)
2. Define gross motor development.
3. Name any four factors affecting motor development in children.
(All India,2017)
4. What do you mean by fine motor development?
5. What do you mean by activities?
6. What does quality of life mean?
7. What do you understood by physical well-being?
8. What is Lordosis?
9. What is Kyphosis?
10. Give the list of postural deformities of the body?
11. Mention the causes of sacoliosis?
12. What are the main causes of Bow legs and Knock Knees? (2011)
13. What are Round Shoulders?
14. How flat foot deformity can be corrected?
15. What do you mean by sports participation of women?
16. What is Menarche?
17. What is menstrual disfunction?
18. What is menopause ?
19. What is amenorrhea ?
20. What is osteoporosis ? (All India, July 2016)
21. What is anemia ?
1. Elucidate the meaning of motor development.
2. Differentiate between gross motor and fine motor development.
3. Discuss any two activities for children.
4. What do you mean by activities and quality of life ?
5. Enumerate about the motor development in early childhood.
6. Elucidate the motor development in middle childhood.
7. Briefly discuss any three factors affecting motor development among children.
8. Explain the motor development in late childhood.
9. Elaborate any three physiological benefits of exercise on children.
10. What are the exercise guidelines for children aged under five?
11. How are food supplements beneficial for children?
12. Define quality of life. How can the quality of life be maintained?
13. Describe the remedial measures for postural deformity of Kyphosis.
14. List down the corrective measures for curing ‘Lordosis.’
15. How the deformity of Scoliosis can be cured ?
16. What are the remedial measures for the deformity of Blow Legs ?
17. Describe the cause and corrective measure for Flat Foot ?
18. Discuss the causes of knock knees and Bow Legs.
19. Write the exercise guideline for infants and toddlers.
20. Why is there less participation of women in India ? Give any three reasons.
21. What is menopause ? What is its cause ?
22. What are the factors which cause amenorrhea ?
23. What are the menstrual disfunctions describe them ?
24. What are the risk factors of osteoporosis ?Explain.
1. What do you mean by motor development? Explain the motor development
during childhood. (Delhi 2016)
2. Discuss the factors affecting motor development in detail.
3. What are the physical and physiological benefits of exercise on children?
4. Discuss in detail the activities for children.
5. Explain in detail the role of activities in improving the quality of life.
6. Explain the causes, precautions and remedies of knock knees.
7. Explain the corrective measures of any three postural deformities. (Delhi, 2018)
8. Explain any five common postural deformities.
9. Write a brief note on participation of women in sports. (All India, 2017)
10. What are the reasons of low participation of women in sports in India ?
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VERY SHORT ANSWER TYPE QUESTIONS
Q1. What is motor development ?
Ans. Motor development refers to the development of a child’s bone, muscles and
ability to move around and manipulate his/her environment. Motor development
is the step to step ability of an infant to carry out various human skills like
flexibility, dexterity, exploration, movement control, etc. As a matter of fact, the
ability to move is essential to human development. Various motor movements
or motor skills are essential for everyday life activities such as sitting, walking,
running, climbing, catching or holding, jumping, skipping or throwing, etc.
Q2. Define Gross Motor Development.
Ans. It is the development of the large muscles in the child’s body. These muscles allow
us to sit, stand, walk, run and other such activities. Gross motor development
needs co-ordination and balance.
Q3. Name any four factors affecting motor development in children.
Ans. The development and quality of a child’s motor skills are affected and influenced
by many factors, which are stated below :
1. Age or maturity 2. Nutrition
3. Physical activities 4. Genetic influence
Q4. What do you understand by Fine Motor Development?
Ans. It involves the small muscles of the body specially in the small movement of the
fingers and hands. For example, holding of javelin, pole, catching a cricket ball,
discus, smashing a volleyball and gymnastic exercises with or without apparatus,
etc.
Q5. How can exercise improve the brain function?
Ans. Exercise changes the brain structure and functions in infants and young children
which are beneficial for them. As a matter of fact, sensory stimulation through
exercise is essential for maximum growth development of the young nervous
system. It also stimulates various chemicals which help the children to feel
happier and more relaxed.
Q6. What do you understand by physical well-being?
Ans. Regular physical activities play a very significant role in improving the quality
of life. Physical activities help in individuals to remain active and the individuals
who lead on active life are more likely to live longer and less likely to develop
various diseases or disorders such as cardiovascular, diseases, cancer, diabetes,
high blood pressure, memory loss and dementia etc. In other words, it can be said
that quality of life of individuals is enhanced by performing physical activities
regularly.
Q7. Mention the advantages of correct posture.

Ans. Advantages of Correct Posture :
1. Physical outlook
2. Grace and efficiency of movements
3. Change in Mental attitude
4. Physical fitness
5. Hygenic value
6. Social value
7. Prevents disorders and diseases
Q8. What is Lordosis ?
Ans. Lordosis or hollow back is a common deformity of posture. It is the inward
curvature of spine and an increased forward in the lumber region. To maintain
this position of the body, long spinal muscles of lower part becomes shorter. The
abdominal muscles become longer and move forward. The body seems to be
stiff. It mostly occurs in oboist-people who have weak back muscles and heavy
abdomin.
Q9. What is Kyphosis ?
Ans. The position or posture of the body in Kyphosis or round back deformity. In
this position, there is an increased curvature of the dorsal or chest region. In this
position, in order to adjust the balance of the body, the head is held in forward
position, the pubis or the front central portion of the pelvic region is tilled back
by the pull of the hamstring muscles. The knees are held slightly bent and the
feel are turned outwards to balance the body on a broader base as shown in the
figure.
Q10. Mention the different postural deformities of body.
Ans. Various common postural deformities are as follows :
1. Kyphosis 5. Bow-legs
2. Lordosis 6. Flat foot
3. Scoliosis 7. Round shoulders.
4. Knock knees
Q11. What are spinal deformities ?
Ans. Spinal Deformities : This posture deformities related to spne. The various spinal
deformities are :
1. Kyphosis 3. Scoliosis.
2. Lordosis
Q12. What are Round Shoulders ?
Ans. In this postural deformity the shoulders become round and sometimes they seem
to be bent foreward.
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Q13. How flat foot deformity can be corrected ?
Ans. The corrective measures of flat foot deformity are given below :
1. Skip on rope, walking on toes and heels.
2. It can be minimised with the advise of physiotherapist.
3. To roll a bottle or a ball, below the arch and put pressure on the foot.
4. Yogic Asanas like Vajrasana, Tarrasna, etc. to be done.
Q14. According to this article, in what kind of battle do sports need to engage and
what does that mean ?
Ans. Sports need to engage “in the battle for gender balance and fairness”. It means
that there should be equality in men’s and women’s sports.
Q15. What should be done to close down the gap between men and women sports?
Ans. We need more media coverage and more comercial investment to close down the
gap between men and women sports.
Q16. In which sports do men and women compete alongside each other?
Ans. Men and women compete alongside each other in horse racing and equestrian.
Q1. Enumerate about the motor development in early childhood.
Ans. The period of early childhood starts from 2nd year and continues till 6th year. The
motor development during this period takes place rapidly. In this period a child
becomes, perfect in various fundamental movements such as running, jumping,
throwing and acquires the ability to unite or combine these movements. They
can unite these movements efficiently under changing and difficult conditions.
However, they become efficient in such movement but even then competitions
should be avoided at this stage.
Q2. Briefly discuss any three factors affecting motor development among children.
by many factors, which are discussed here :
1. Age or Maturity : Motor development does not take place overnight. It
takes place gradually in a phased manner as the age advances. Infancy
and pre-school years are a period of rapid motor development. It slows
down in later years. Later childhood and late adolescence are periods of
consolidation and therefore, growth and motor development slow down.
2. Nutrition : Nutritious food promotes good motor development. The health
children who continuously get nutritious food develop excellently their
mental skills, while malnourished children may suffer a lots of problems in
physical, cognitive and behavioural development.
3. Genetic Influence : Genes or hereditary qualities affect the motor
development of individuals. They set limits for development of motor
abilities in future even if environmental factors such as diet, air and exercise,
etc. are available adequately.
Q3. Explain the motor development in late childhood.

Ans. In this stage of childhood cross and fine motor development activities are
performed. The activities like yoga asanas, gymnastics, Athletic, Swimming are
good sports activities for this age group. Ball games like Football, Basketball,
Handball, Volleyball, Kho-Kho, etc. are helpful. Racket games like Badminton,
Table Tennis. Tennis also help develop fine motor development skills. Most of
the children are master to most intricate or complex motor skills. They are ready
to learn strategies and more complex play combinations. Coaches or teachers
of physical education should continue to encourage skill development with an
increasing stress on strategies and tactics.
Q4. Elaborate any three physiological benefits of exercise on children.
Ans. Exercises and physical activities make the children active. Engaging the children
in many fun- loving activities, understanding and supporting their natural
yearning for physical activities and exercise will lead their life to happiness
and healthy living. Some physical and physiological benefits of exercise among
children are described here :
1. Improves Health : Physical activities help to develop optimum health and
physical fitness as it provides optimum growth and development moreover
keep children away from diseases.
2. Exercises helps in motor development : Exercise helps in motor
development of infant and children at a faster rate which ultimately helps
in making fine movements in later life. By performing exercise in early age
the movements of muscles become efficient and smooth. It can also be said
that their movements become more attractive.
3. Improves Immune System : Exercise improves the immune system of
children. Active children fight boldly with diseases. Active children are less
prone to cold, allergy and other diseases.
Q5. What is concept of correct posture ?
Ans. Correct posture may also be defined as that assumed position which enables
the body to perform or function effectively. It means the body weight should
be equally distributed over both the legs and feet as to produce least fatigue.
Spine is almsot erect and head is up. The efficiency of body depends upon good
posture. It is directly related to the health status of an individual.
Metheny has quoted :
“The best posture is that in which the body segments are balanced in the positions
of best strain and maximum support.”
Q6. Describe the remedial measures for postural deformity of Kyphosis.
Ans. In this position, there is an increased curvature of the dorsal or chest region. In
this position, in order to adjust the balance of the body, the front central portion
of the pelvic region is tilted back by the pull of the hamstring muscles. The knees
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are held slighty bent and the feet are turned outwards to balance the body on a
broader base.
Causes : It can be caused by malnutrition, illness, crowd rickets, shyness among
girls, carrying heavy loads on shoulders, heredity, etc.
Precautions : The individual should adopt good posture, wear loose clothes, use
suitable furniture.
Corrective Measures : The head carriage and round back may be improved by
exercises to strengthen and shorten the extensor or back muscles of the neck and
upper part of the spine. The round shoulders can be corrected by strengthening
the shoulder muscles and lengthening the chest muscles. Some of the yogic
asanas like Bhujang Asana, Chakraasana, Dhanurasana, Ushtra- asana, Backward
bending and holding hands at the back, could be help in correcting Kyphosis.
Q7. List down the corrective measures for curing ‘Lordosis’.
Ans. Lordosis : Lordosis or hollow back is a common deformity of posture. It is the
in ward curvature of spine and an increased forward in the lumber region. To
maintain this position of the body, long spinal muscles of lower part becomes
shorter. The abdominal muscles become longer and move forward. The body
seems to be stiff. It mostly occurs in oboist people who have weak muscles and
heavy abdomin.
Causes : The causes of lordosis are imbalanced diet, improper development if
muscles, taking excess food, diseases affecting spinal muscles, obesity and bad
habit formation during growing stage etc.
Precautions : Balanced diet should be taken. The individual should stand straight
while carrying weight, never take excessive food to avoid obesity.
Corrective Measures : In this deformity all forward bending exercises are done
for curing lordosis. Toe touching exercises could be done. Stoop walking (long
stride walking) and climbing the stairs up is another alternative. Yogic asanas
like Halasana, Paschimottanasana, Trikona Asana, etc. can also be helpful for
curing lordosis.
Q8. Discuss any two advantages of correct posture.
Ans. Correct posture plays a vital role in every step of life. Any person who possesses
correct posture has graceful movements. Good posture is the sign of individual’s
health. It helps improve personality of the person.
Advantages of Correct Posture :
1. Physical Outlook : Every individual wants to have a good physical
appearence. For creating a good impression on other people, good
appearance is prerequisite. In fact, physical outlook depends upon the
posture of the individual. Correct posture helps to aviod many psychological
problems. Its helps in maintaining proper way of carrying one’s body good
for health also.
2. Change in Mental Attitude : Correct posture helps follow healthy ideas

such as happiness, self-confidence, good habits and strong decision-making
capacity. Correct posture reflects good health. All these traits help to change
the mental attitude of one towards life.
Q9. Describe the cause and corrective mexasures for flat foot ?
Ans. In this postural deformity the inner curve of foot bulges more than normal. In this
default of feet, person gives complete print of his foot sole over the plane surface.
It is commonly found among newly born babies. Flat foot children cannot be
good players in some games. They may feel pain during physical activities.
Causes : The main cause of flat foot is weak muscles. Weak muscles of the foot
cannot bear the body weight. Hence, feet became flat or without arches. Along
with this rapid increase in body weight, improper shoes, carrying heavy weight
for a longer period are also the causes of flat foot.
Precautions :
1. Don’t gain heavy weight in childhood.
2. Always wear the shoes of proper shape and size.
3. Obesity should be avoided.
4. High heeled shoes should be avoided.
Corrective Measures : Some of the exercises which can be done to rectify this
deformity is as follows :
1. Skip on rope, walking on toes and heels.
2. It can be minimised with the advise of physiotherapist.
3. To roll a bottle or a ball, below the arch amd put pressure on the foot.
4. Yogic asanas like Vajraasana, Tarrasana, etc. to be done.
Q1. Discuss the factors affecting motor development in detail.
by many factors, which are discussed here :
1. Age or Maturity : Motor development does not take place overnight. It
takes place gradually in a phased manner as the age advances. Infancy
and pre-school years are a period of rapid motor development. It slows
down in later years. Later childhood and late adolescence are periods of
consolidation and therefore, growth and motor development slow down.
2. Nutrition : Nutritious food promotes good motor development. The health
children who continuously get nutritious food develop excellently their
mental skills, while malnourished children may suffer a lot of problems
in physical, cognitive and behavioural development. Sensory motor
development is dependent upon nutrition. It is necessary to promote healthy
eating habits among children for better motor development. The unhealthy
133
food like fast food and junk food is an invitation to number of diseases
which hamper the normal physical, emotional and social development of
children in many ways.
3. Physical Activities : Performing regular physical activities, enhances the
motor development at a faster rate. However, the physical activities must
be according to the capabilities of children.
4. Genetic Influence : Genes or hereditary qualities affect the motor
development of individuals. They set limits for development of motor
abilities in future even if environmental factors such as diet, air and exercise,
etc. are available adequately.
5. Environment : Encouragement, love and security of children, help them take
risks to know more about environment. This effort leads to better sensory
development of children which is the prerequisite of motor development.
6. Opportunities : Motor development of children is affected greatly by the
opportunities and facilities available to them for play activities in schools,
homes and neighbourhood. Play and play related activities are the most
important factor that affects motor development in children.
7. Practice : Practice of activities helps in developing skilled voluntary
movements. Children practice to see what they can do. They have no targets
to achieve but are curious. For this reason they seem to love practice. This
leads to motor development.
8. Immunization : The proper and timely immunization of child and mother
leads to good sensory motor development. Without immunization your
child is at risk of catching infectitious and other life threatening disease ;
which may hinder the proper motor development of the children.
Q2. Explain in detail the role of activities in improving the quality of life.
Ans. Regular physical activities play a very significant role in improving the quality
of life. Physical activities help in individuals to remain active and the individuals
who lead on active life are more likely to live longer and less likely to develop
various diseases or disorders such as cardiovascular, diseases, cancer, diabetes,
high blood pressure, memory loss and dementia, etc. In other words, it can
be said that quality of life of individuals is enhanced by performing physical
activities regularly physical activities help in improving the quality of life in the
following ways :
1. Enhance the health of heart : Physical activities reduce the risk of heart
diseases and stroke. The persons who do not perform physical activities
have almost double the risk of having a heart attack in comparison to those
who remain physically active regular physical activities improve health of
the heart by improving the balance of cholesterol.
2. Enhance mental health : These activities do not provide only the sensation
of ‘feel good’ but also improve general wellness. These activities enhance
the mental health of individuals by relieving anxiety, stress, tension, anger

and depression. Physical activities improve the flow of oxygen which
directly affects the brain and prevents memory loss and dementia, etc.
These activities boost energy levels, improve self- esteem and treat mental
illness.
3. Prevent joint and bone problems : Physical activities increase density of
bone thus, strengthen the bones. Research studies have shown that these
activities are helpful in treating osteoarthritis and lower back pain. Physical
activities slow down the bone degeneration later in life. They also prevent
osteoporosis when bone becomes more prone to breaking. The activities
like running, jumping, skipping, etc. which are termed as high-impact
activities, increase the bone density of children.
4. Control Weight : Physical activities help in controlling weight. It is well
known fact that overweight and obesity usually lead to diabetes, heart
diseases, hyper tension and arthritis, etc. Those who do not perform
physical activities regularly, they take more calories than are required. The
extra calories are accumulated in the body. It can be controlled or reduced
by burning calories through physical activities.
5. Reduce the chances of cancer and diabetes : Some studies indicate that
physical activities reduce the risk of developing lung cancer and prostate
cancer. Physical activities also help in preventing diabetes. They are helpful
to control blood sugar levels.
6. Prolong optimal health : In the absence of physical activities body starts
losing its endurance, strength and ability to function properly. In fact,
physical activities reduce the risk of early death.
Thus physical activities finally lead the children or individuals towards good
quality of life.
Q3. Explain the corrective measures of any three postural deformities.
Ans. 1. Scoliosis : It is the problem of spine in which vertebral column bends to
sideward. Scoliosis causes one shoulder down and other is raised up. Body
weight is shifted to sideward and it causes lots of pressure on one side of
the foot.
Causes : The main causes of scoliosis deformity are differences in leg lengths;
lifting weight towards one side in routine, etc. It can be also due to carrying
heavy loads on one shoulder unhealthy conditions, like insufficient light,
unsuitable desks, partial deafness and wrong standing posture.
Precautions :
(i) Never walk for long timewhile carrying weight in one hand.
(ii) Always stand in correct posture.
(iii) Use suitable furniture.
(iv) Balanced diet should be taken.
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(i) Hold the horizontal bar with hands and let your body hang for
technique.
(ii) Swim by breast stroke technique.
(iii) General spinal exercises of flexion, extension, rotation and sideward
flexion of the spine to be done.
(iv) Perform bending exercise in opposite side of the ‘C’ shaped curve.
(v) Yogic Asanas like Ardhchakraasana, Trikonasana, Tarrasana, etc.
could help, during the deformity.
2. Knock knees : If a person stands in a normal position with his feet close
together, then there should be a gap between the knees. If there is no gap
and the knees touch or overlap, then this deformity is called knock knees,
because of this deformity, the person is unable to play any professional
sports or not selectd in defence services.
Causes : The main causes of this deformity are rickets, disease, weakness
of muscles and ligament, softness of bones, obesity during childhood, over
weight, etc. Deficiency of calcium ‘D’ i.e. calcium and phosphorous are also
the main cause of knock knees.
Precautions :
(i) Balanced diet should be taken.
(ii) Perform proper exercises.
(iii) Babies should not be forced to walk at very early age.
(i) Keep a pillow between the knees and stand erect for some time.
(ii) Horse-riding is the best exercise to reduce this deformity.
(iii) Exercises like walking on heels, walking on inner and outside of feet,
walking on toes should be done.
(iv) Cod liver oil can be beneficial in reducing it.
(v) Regular exercise of Padmasana, Vrikshasana, Gomukhasana should
be done.
3. Bow Legs : This is the defect of legs in which legs bent outward. The space
between knees widens up and legs take curve shape. Bow legs cause lot of
pressure over the lateral edges of feet. Generally it occurs during childhood.
But in adults it can occur due to arthritis problem in knee joints.
Causes : The main cause of this deformity is ricket, deficiency of vitamin
D and calcium in diet. Improper way of walking and forcing the babies to
walk at very early age may also lead to bow legs. It can also occur due to
overstraining of long bones as in the case of standing for long bones as in
the case of standing for long hours.
Precautions :
(i) Don’t carry heavy weight in childhood.
(ii) Babies should not be forced to walk at very early age.
(iii) Balanced diet should be taken.
(iv) Use good quality shoes.
(v) Always walk Properly.
(i) Vitamin ‘D’ should be taken in a required amount.
(ii) Balanced diet should be taken.
(iii) Bow legs can be corrected by walking on the inner edge of feet.
(iv) Walking by bending the toes inward.
Q4. Write exercise guidelines for the various age groups?
Ans. Development is a process in which a child grows physically and mentally. It is a
continuous process which never stops. Proper development is essential for every
individual. There are many exercise guidelines which are described as under :
1. Exercise Guidelines for children 0-5 years : Exercise is necessary for the
development of a child. These children are divided into infants, toddlers
and children aged under five. For all these children any activity of any
intensity could be regarded as exercise.
2. Infants : For infants daily activities like reaching, grasping, tummy time,
throwing, crawling, etc. are beneficial. For proper development infants
should be active several times daily.
3. Toddlers : Children who can walk on their own are called toddlers. There
toddlers should remain active 3 hours daily. During these 3 hours they may
get busy in standing up, moving around, rolling and playing, etc. Play such
as riding a bike, playing in water chasing the ball and other similar things
are also good for their development.
4. Children age under five : Children under five should not remain inactive
for long period. They should remain active in playing, walking, running,
chasing games, walking to a park or at other place, etc. These activities
will be helpful in the physical growth. Because these activities include
movement of all the major muscle group, i.e. the legs, buttocks, shoulder
arms, etc.
5. Exercise guidelines for children between 5-8 years : Development at
this stage include control and co-ordination over small muscles and bone
development. Activities such as jumping, hopping, throwing, catching,
running, etc. increase flexibility and co- ordination among them. At this
stage environment for children should be calm and clean. Apart from this
proper check by teachers and parents is also necessary.
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6. Exercise guidelines for children between 8-12 years : During this period,
development of children include flexibility and co-ordinations proper
check by teachers and parents is required during this period. Children of
this stages should be equipped with good quality apparatus and safety
measures.
7. Exercise guidelines for children between 13-19 years : In this stage, the
muscular strength, endurance and speed develop along with growth
patterns. Almost all the games and sports are suitable for this age group
children. Team games are also good for them because there games inculcate
the feeling of co-operation and co-ordination among them. Aerobic exercise
also help them in their development. The sports environment should be neat
and clean. As the children between 13-19 are teen agers. So good leadership
and training is required for their perfect growth and development.
8. Exercise guidelines for children above 19 years : At this time, energetic
activities should be preferred. Because these activities increase strength,
endurance flexibility and speed of a person. These activities include weight
training, adventurous sports and combative sports, etc.
Q5. Write brief note on :
(a) Menarche
(b) Pregnancy
(c) Menstrual Cycle
Ans. (a) Menarche : Menarche refers to the first menstrual cycle. It starts at the age
of 11-13 years. Due to many physical changes like breast development,
physical changes like breast development, Physical development, public
aair and fat depositions occurs in Women. It is observed that if women have
better nutrition, menses starts fear months earlier. Environmental factors,
genetic factor also effect on menarche.
Causes :
(i) Low weight at the time of birth
(ii) Obesity in childhood
(iii) Less exercise
(iv) Less diet
(v) Smoking
(vi) Stress
(b) Pregnancy : Pregnancy is the time during which one or more offsprings,
develops inside a woman. It can occur by sexual intercourse or reproductive
technology. During Pregnancy women feel stressed. Continuing regular
exercise during pregnancy helps maintain good health of women and their
babies. During pregnancy, women should do stretching and upper bending
exercises. Avoid exercise for pelvic region in pregnancy time. Common
symptoms like tiredness, back pain, constipation occurs in this period.
Some people believe that participation in sports affect the pregnancy, but
it is a wrong assumption. There are example of 10 female medal winners
who were pregnant at the time of Olympics (1956 Melbourne) competition.
Light exercises advised by doctors should be performed during pregnancy.
But high intensity long duration physical exercises should be avoided.
Vomiting and laziness are the common symptoms in this period.
(c) Menstrual Cycle : In women meso cycle is repeated after 28 days. Generally,
this period is 3 to 5 days. Women feel weak in this period. Once started
these cycle will continue till the age of 45 to 50 years. But if pregnancy occur
these cycle remained close up to the birth of the baby.
In this period, we can notice some changes in women personality and
behaviour. In this period, body temperate may rise mood changes,
abdominal pain, stress, fatigue, breast increase, headache are the common
symptoms in this period. Women experience several disorders during their
normal menstrual cycle. Factors like stress, diet, exercise and rest may affect
the menstrual cycle. Some sports women and town labours can experience
disturbance in their menstrual cycle.
It is a normal process and daily routine should not be changed due to its
presence or absence. Women and girls should not bother about menses and
should participate in games and sports.
Q6. What are the hindrances in the way of women participation in sports?
Ans. These are several reasons which may be responsible for low participation of
women in sports :
1. Lack of Education : Due to lack of education women’s participation in
sports in very limited. Some of misconceptions like sports participation will
disturb the functioning of reproductive system of females, etc.
2. Negative Attitude of society : Indian society is make dominate society and
it is a conservative society also. In this society male sports person have low
thinking about female sportspersons. They think that female’s prime duty
is to maintain their household and they should stay in kitchen and house
only.
3. Less number of women coaches : The parents do no allow females to have
coaching from male coaches. Apart from this India lacks female coaches.
Hence, the women are lagging behind in the field of sports.
4. Lack of personal safety : Personal safety on the roads, streets on public
transport and around sports complexes is a big problem for women law
and order has also remain problem in India.
5. Less Media Coverage : Media coverage is very important for the
development of any sport. But, generally there is no transmission of women
sports competition on TV channels and may little media coverage in given
of them.
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6. Lack of Interests of Spectators : People hardly watch woman’s cricket world
cup, etc. Due to lack of fame and money in sports, girls are not properly
motivated to participate in sports. In India various sportswomen can be
role model for modern generation like Sania Mirza, Sania Nehwal, Karnam
Malleshwari, etc. But there sportswomen are not given due place on TV and
Media.
7. Lack of Sports Culture : The priority to sports is not given in the schools.
Physical activities in childhood is main reason of developing lethargic
attitude and lack of sports culture in our sports.
8. Lack of proper access to facilities : In India, we have complaints about
financial grants and facilities for development of sports infrastructure but
truth is whatever little is provided by government agencies and policies, its
big part is given to training and coaching of male sportsperson. Apart from
this there are others reason also which affect women participation in sports.
But some factors like family, friends, school, etc. can raise their status and
participation in sports.

1. Which muscles are involved in gross motor development?
(a) Large muscles (b) Small muscles
(c) Strong muscles (d) Week muscles
2. Which asana can cure kyphosis?
(a) Butterfly pose (b) Cobra pose
(c) Shalabhasana (d) Camel pose
3. Which muscles are involvd in fine motor development?
(a) Large muscles (b) Small muscles
(c) Strong muscles (d) Weak muscles
4. Age between 7 to 10 years belongs to which stage of childhood?
(a) Early childhood (b) Middle childhood
(c) Late childhood (d) Teen age
5. When did women participated first time in Olympics?
(a) 1800 (b) 1954
(c) 1955 (d) 1900
6. How many hours in a day toddlers shall remain active?
(a) 2 hours (b) 3 hours
(c) 4 hours (d) 6 hours
7. Which stage of childhood includes control and co-ordination?
(a) Children between 5-8 years (b) Children between 9-12 years
(c) Children between 8-15 years (d) Children between 13-19 years
8. Early childhood age for motor development in children is?
(a) 0-1 years (b) 2-6 years
(c) 7-10 years (d) 10-12 years
9. Motor development consists of ...................... stages.
(a) two (b) three
(c) four (d) five
10. What type of activities are good for children above a years?
(a) Playfull (b) Sleepful
(c) Energetic (d) Intellectual
11. What is/are the other terms uses for kyphosis?
(a) Hunch back (b) Round back
(c) ‘a’ & ‘b’ both (d) Neither ‘a’ nor ‘b’
141
12. What can be the possible cause for scolusis is
(a) partial deafness (b) rickets
(c) reading in dim light (d) speaking loudly
13. Which of the following can occur in obese people?
(a) Lordosis (b) Kyphosis
(c) Scolosis (d) Knock knees
14. What is not suitable for the people suffering from knock knees?
(a) Teaching (b) Defense services
(c) Reading (d) Medical profession
15. What is possible corrective measure used for the people suffering from bowl-
legs?
(a) Balanced diet (b) Fats and carbohydrates
(c) Vitamin C (d) Vitamin D
16. An abnormal curve of the spine at the front is known as
(a) kyphosis (b) lordosis
(c) knock knees (d) scoliosis
17. Till what age knock knee can occur?
(a) upto 5 years (b) upto 12 years
(c) upto 7 years (d) upto 14 years
18. Menarche is
(a) another term for menopause (b) pregnancy
(c) ending of menstrual cycle (d) beginning of menstrual cycle
19. Name the first indian women who secured bronze medal in weight lifting
(a) PV Sindhu (b) Karnam Malleshwari
(c) Merrycom (d) Sania Nehwal
20. Anemia occurs due to deficiency of ......................
(a) Vitamin ‘B’ complex (b) Protein
(c) Carbohydrates (d) Iron
21. In this stage, motor control of the head comes before control of the legs:
(a) Early childhood (b) Middle childhood
(c) Infancy (d) Late childhood
22. What is the major cause of poor posture in infants and children?
(a) Malnutrition (b) Assisted movements
(c) Lack of adequate play activity (d) Too tight clothing
23. Which of the following should not be a part of a child‘s daily activity?
(a) Running in the parks (b) Walking to a friend‘s home
(c) Climbing on a frame (d) Watching TV for long hours
24. Which of the following is not a rule of correct posture?
(a) Stand tall
(b) Chin should be up and the head centered over the shoulders
(c) Body weight should be evenly balanced over both legs and feet
(d) Back hould be bent while standing or sitting
25. Much of the motor-skills learning takes place during
(a) puberty (b) adulthood
(c) childhood (d) adolescence
ANSWER :
1. (a) 2. (b) 3. (b) 4. (b) 5. (d) 6. (b) 7. (a) 8. (b) 9. (b) 10.(b)
11. (c) 12. (a) 13. (a) 14. (b) 15. (d) 16. (c) 17. (c) 18. (d) 19. (b) 20. (d)
21. (c) 22. (a) 23. (d) 24. (d) 25. (c)
Test and Measurement
6 in Sports
CONTENT
6.1 Motor Fitness Test - 50 M Standing Start, 600M Run/Walk, Sit & Reach, Partial
Curl-Up.
Push-ups (Boys). Modified Push-ups (Girls), Standing Broad Jump, Agility – 4 × 10
M Shuttle Run
6.2 General Motor Fitness - Barrow three item general motor ability (Standing Broad
Jump, Zig-zag Run, Medicine Ball Put - For Boys :03 Kg & For Girls : 01 Kg)
6.3 Measurement of Cardio-vascular Fitness - Harvard Step Test/ Rockport Test.
6.4 Computatiton of Fitness Index : Duration of the exercise in seconds × 100/5.5 ×
pulse count of 1-1.5 min. after exercise
6.5 Rikli and Jones - Senior Citizen Fitness Test
1. Chair Stand test for lower body strength
2. Arm Curl test for upper body strength
3. Chair Sit and Reach test for lower body flexibility
4. Back Scratch test for upper body flexibility
5. Eight Foot-up and Go test for agility
6. Six minute walk test for Aerobic Endurance
6.1 6.1 MOTOR FITNESS TEST - 50 M STANDING START, 600M

RUN/WALK, SIT & REACH, PARTIAL CURL UP. PUSH UPS
(BOYS). MODIFIED PUSH UPS (GIRLS), STANDING BROAD
JUMP, AGILITY – 4 × 10 M SHUTTLE RUN
Meaning of Motor Fitness
Motor fitness is a person’s ability to perform physical activities. Motor fitness refers
to the potential of an athlete to perform effectively at his/her sport.
AAPHER Motor Fitness Test
In the begining, its name was AAPHER, i.e. American Alliance for Health, Physical
Education and Recreation but now it is known as AAPHERD, i.e. American Alliance for
Health, Physical Education, Recreation and Dance. It is one of the oldest professional
organisations in the USA. Its motor fitness in American school children for over 50 years.
The first version of this test was published in 1958 and then revised in 1965 and after that
many changes in the test battery were made in 1975 in AAPHERD Youth Fitness Test.
1. Shuttle Run : For this test item, two parallel

lines are drawn at a distance of 10 meters
from each other and two blocks of wood
10 × 5 × 5 inches are placed behind one of
the lines. The subject has to stand behind
the other line and on the signal “Ready”,
“Go” should run to pick upt one block, run
back to the starting line and place the block
behind the line. He should again turn back
to pick up the second block and bring it also
Fig. : Shuttle Run
behind the starting line. Two such trials are
given. The better time of the two trials to the nearest 10th of a second is the score
of the subject. This test measures agility and speed. This test can be conducted on
large groups relatively quickly with minimal equipments required.
2. Modified push-ups for girls : Push-ups are regarded as one of the most effective
upper body exercises. This can be done anywhere push-ups strengthens several
muscles. Modified push-ups are a variation of regular push-ups. Anybody can
do modified push-ups these are also known as knee push-ups. As the upper
body strength in girls is comparatively less, it is a good exercise for them. This
exercise is used by the people who have limited upper body strengths or had
some injury. It is done with knees slightly bent and touching the ground. To
perform this exercise, sit on a mat with kneeling positing, reptd, keep the bonds
below shoulder and knees behind hips so back is angled and long, tuck toes
under, tightern stomach and bend elbows to lower chest towards the floor, press
chest back to the start position. Repeat the exercise as per your desire. The total
number of push-ups done is used to measure the strength of the upper body.
3. Push-ups (boys) : Push-ups require no equipments or no cost. There can be
done in any setting with minimum time. Push-ups help in strengthening cardio-
vascular ability. To perform this knees down on the floor, hands on either side of
the chest and keep your back straight, lower the chest down towards the floor, do
the same level each time. Do as many push-up as you can untill the exhaustion.
Then count the total number of push-ups done. Use the chart below to find out
how you rate.
Push up Test norms for Men
Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 >30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above Average 36-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below Average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor < 4 < 4 < 20 0 0
4. Partial Curl-up : The partial curl-up abdominal fitness test requires to perform
as many sit-ups as possible. This test measures the abdominal strength and
endurance. To perform this test, subject is required to lie down on the back with
the knees flexed. The feet should not be kept against any object. Keep the arms in
rested position on the knees. Curl up with a slow movement untill the shoulder
come off the mat. One complete curl-up should be completed within every 3
seconds.
5. Standing Broad Jump : In this test, a subject
is required to stand behind a take-off line,
with feet apart. He takes a jump forward by
extending his bent knees and swinging the
arms forward. The best jump recorded, out
of three trials given, is the score of the
subject. The jump should be recorded in
feet and inches. This is also known as
Fig. : Standing Long or Broad Jump
standing long jump.
6. 50-yard standing start : The subject takes
the starting position behind the starting line.
The starter commands, “Are you ready?”
and “Go”. The word “Go” is accompanied
by a downward sweep of the starter’s arm
as a signal to timer. Two subjects can run at
the same time if there are two stopwatches.
The score is recorded in seconds to the
nearest 10th of a second. Fig. : 50-yard Dash
7. 600-Meter Run-Walk : This run can be organized on a track, on a football field or

an open area marked for this purpose. In this test item, a subject runs a distance
of 600 meter. The subject takes a standing start from the start line. At the signal
“Ready and “Go” the subject starts running 600 meter distance. The subject may
walk in between. However, the objective is to cover the distance in the shortest
time. When we crosses the finish line, he is informed of his time. The time taken
to run the distance is recorded in minutes and seconds.t
Fig. : Track of 400m for 600-yard Run and may be

used for 1 or 1½-mile Run [600 Yards = 548.64m]t
8. Sit and Reach Test : This test measures the flexibility of the athletes particularly
in lower back and hamstring muscles. The equipment required for this test are
Sit and Reach Box or ruler and a step or box.
6.2 GENERAL MOTOR FITNESS - BARROW THREE ITEM

GENERAL MOTOR ABILITY (STANDING BROAD JUMP,
ZIG-ZAG RUN, MEDICINE BALL PUT - FOR BOYS : 03 KG &
FOR GIRLS : 01 KG)
The Barrow motor ability test was developed by Dr. Harold Barrow in 1953. In ancient
times 15 different factors were used to determine the motor ability so Barrow used all of
them. But the jury decided to utilize the most highly 8 factors related to motor ability.
These factors are : agiliting, speed power, strength, flexibility, hand-ye foot-eye co-
ordination, arm and shoulder co-ordination and balance.
87 items could be used to measure the motor fitness. But this test limited these items
to 29. Then a series of tests was conducted test number one had six items which test the
six most highly related factors.
Items Factors
Standing broad jump Power
Medicine Ball put Strength
Zig Zag Run Agility
Soft ball throw Arm-Shoulder Co-Ordination
Wall Pass Hand-eye Co=Ordination
60-yard dash Speed
Motor Ability Test : The test is done to measure motor ability for the purpose of
classification, guidance and achievement.
Equipment
(a) Standing Broad Jump
(i) One Mat 5 × 12 feet. (ii) One measuring tape.
(b) Zig-zag Run
(i) Stopwatch (ii) Five obstacles
(iii) Space enough to accommodate the sixteen by ten feet course.
(c) Medicine Ball Put
(i) Tape erasure (ii) Space approximate 90 × 20 feet
Administration of Test
(a) Standing Broad Jump
Directions
(i) Keep the feet parallel to each other and behind the starting mark.
(ii) Then bend the knees.
(iii) Swing the arms and jump as far as possible.
Score : Three trials are allowed and the best trial is recorded as the score. The number
of inches between the starting mark and landing surface is recorded.
Additional Points
(i) If the performer falls backward while landing, them the measurement is done
from starting point to the nearest part of body touching the landing surface.
(ii) The jump should be made until the movement can be executed correctly.
(b) Zig-zag Run
Direction
(i) Wait for the command to go.
(ii) Begin from the standing start.t
(iii) Run the prescribed patterns.
(iv) Stop, when the finish line is crossed.
Score : The elapsed time in the nearest tenth of a second in recorded. If a person runs
into wrong pattern, or get fail to follow the instructions then he must restart after a certain
period of rest.
Safety Measurement
(i) Proper fitting shoes
(ii) Certain distance of other students from the perimeter of the obstancles
Additional Points
(i) Three complete circuits must be made.
(ii) If any students runs in wrong patterns he should be allowed to run after a short
period of rest.
(c) Medicine Ball Put
Directions
(i) Stand between two restraining lines (16 feet apart).
(ii) Try to throw the medicine ball out as far as possible. But without stepping out or
on the line.
(iii) Hold the ball on the functions of the neck and shoulders and thrust it away from
his body at the angle of 45 degrees app.
Score : Best three throws are recorded. The distance to the nearest foot is computed.
If all the three throws are foul, he should try until he makes a fair put.
Additional Points
(i) Two students are needed to assist the marking and measuring the throws.
(ii) Small piece of tape can be used to mark the three trials.
6.3 MEASUREMENT OF CARDIOVASCULAR FITNESS

HARVARD STEP TEST/ ROCKPORT TEST
HARVARD STEP TEST
The Harvard Step test was developed by Brouha et. al at
Harvard University in 1943.
It is a cardiovascular fitness test. In this test the individual is
required to step on and off a 20 inch high platform, 30 times a
minute until exhaustion or until five minutes elapse. Through this
test we get a score that indicates the fitness of the subject.
Equipment : To conduct the test following things are needed :
(i) 20 inch height stair or stool (ii) A stopwatch (iii) Helper
Method or Procedure of Test
1. First of all warm up for 10 minutes. Fig. : Harvard Step Test
2. Then step on to a standard, high box once every two
seconds for 5 minutes, i.e. 150 steps.
3. The assistant stops the test after 5 minutes.
4. The assistant measures the athlete’s heart rate beats per minute (bpm) one minute
after finishing the test. (Pulse-1).
5. The assistant measures the athletes heart rate (bpm) two minutes after finishing
the test (Pulse-2).
6. The assistant measures the athlete’s heart rate (bpm) three minutes after finishing
the test (Pulse-3).
Assessment : Using the three pulse rates (bpm) an estimate of the cardiovascular
fitness can be determined as follows :
Result = 30,000¸ (Pulse 1 + Pulse 2 + Pulse 3)
Harvard Step Testing Rating
Advantages :
1. Minimum equipment are required for conducting this test.
2. It requires minimal cost.
3. It is simple to set up and conduct.
Disadvantages :
There are differences in bio-mechanical characteristics among individuals. But the
height of the box or bench remains same for tall individuals and short individuals. It will
be easy for all individuals and difficult for short individuals. The same difference can be
seen in case of body weight. Those individuals who are overweight, it will be difficult for
them. So it is not implemented equally to all individuals.
ROCKPORT TEST
Rockport fitness test was developed by exercise physiologists and cardiologists at
the development of exercise science in the University of Massachusetts at Amherst. It
is a cardio respiratory test used to determine Vo2 max. Vo2 is the maximum capacity
of a person’s body to move and use oxygen during exercise. Vo2 is also called aerobic
capacity. The higher the number, the more aerobically fit a person is.
Equipment : To undertake this test following items are needed.
(i) 400 meter track or quarter mile track.
(ii) Stopwatch
(iii) Weighing Scales
(iv) Assistant
(v) Heart Rate Monitor
Method or Procedure of Test : Weigh yourself and take 10 minutes to warm up and
stretch. Start the stopwatch and walk one mile as fast as you can. Let the assistant stop
your stopwatch as soon as you have completed a mile. Record your heart rate (HR).
The heart rate should be recorded with heart rate monitor otherwise count your heart
rate fifteen and multiply by four. Record the time and heart rate.Then cool down for 10
minutes. Now plug your result into the Vo2 max formula and you will be able to calculate
your Vo2 max.
Calculation of Vo2 max : The calculation of Vo2 max can be determined with the
help of the following formula :
= 132.853 – (0.0769 × body weight) – [0.3877 × Age + (6.135 × Gender) – 3.2649 × Time]
– (0.1565 × HR)
Where,
Body Weight is in pounds (lbs)
Gender = Male = 1 and Female = 0
Time is mentioned in minutes and 100th of minute heart rate is represented as in
beats per minute.
Age is in years.
After calculating theVo2 max, the comparison of the individual can be done with the
results of previous tests. It is expected that with the appropriate training between each
test the analysis would surely indicate the improvement of the individual.
Advantages :
1. Minimum equipment are required.

3. It can be conducted by the athlete.
4. This test can be conducted on more than one individual at a time.
Disadvantages :
Specific facilities are required for this test.
6.4 COMPUTATION OF FITNESS INDEX : DURATION OF THE

EXERCISE IN SECONDS × 100/5.5 × PULSE COUNT OF
1-1.5 MIN. AFTER EXERCISE
100 × Test duration in seconds
Fitness Index (Short Form) =
5.5 × pulse count between 1 and 1.5 minute
100 × Test duration in seconds

Fitness Index (Long term) =
2 × sum of heart beats in pulse 1, 2 and 3
Example : Total duration of stepping is 300 seconds.

Number of hearts beats between 1 – 1.5 minutes = 95
2 – 2.5 minutes = 85
3 – 3.5 minutes = 75
Short form Fitness Index Score = (100 × 300)/2/(95 + 85 + 75) = 58.8
Fitness Index × Score

Rating
Male Female
> 90.0 > 86.0 Excellent
80 – 90 76.0 – 85.9 Good
65 – 79.9 61.0 – 75.9 Average
55 – 64.9 50.0 – 60.9 Below Average
< 55 < 50 Poor
6.5 6.5 RIKLI AND JONES - SENIOR CITIZEN FITNESS TEST

Senior Citizen Fitness test was developed by Dr. Roberta Rikli and Dr. Jessie Jones in
Lifespan Wellness clinic at California state university in Fullterton. Commonly it is also
called Fullterton Test. Fullerton test comprises 6 test that enables an indirect assessment of
the upper and lower body strength, aerobic endurance, motor co-ordination and balance.
All fullerton tests are discussed ahead one by one. The tests are easy to understand and
effective tests to measure aerobic fitness, strength and flexibility using minimal and
inexpensive equipments. This test has common activities such as getting up from chair,
walking, lifting, bending and stretching. The test involves following test items.
Test 1 : Chair Stand Test (For Lower Body Strength) : This test is similar to a squat
test. It is conducted to measure the lower body strength of the senior citizens, particularly
the leg strength and endurance.
Equipment Required
1. A chair with a straight back without arms rests (seat 17” high).
2. A stopwatch.
Administration and Procedure of Test
(i) Place the chair against wall or stabilize it for safety.
(ii) Make the subject sit in the middle of the chair.
(iii) The person sits on chair with feet apart (at shoulder width) on the floor. Arms
crossed at the wrist and held close to chest.
(iv) From sitting position the person stands completely up and then completely back
down.
(v) It is repeated for 30 seconds.
(vi) The number of complete chair stand (up and down equals one stand).
Test 2 : Arm Curl (Bicep) Test (For Upper Body Strength) : Arm Curl (Bicep) test
measures upper body strength and endurance of the senior citizens. It is a part of senior
fitness test (SFT) and the AAPHERD functional fitness test.
Equipments required :
(i) Four pound weight (Women, APPHERD)
(ii) Five pound weight (Women, SFT)
(iii) Eight pound weight (For men)
(iv) A chair without armrests.
(v) Stopwatch.
Fig. : Arm Curl Test
(i) The aim of test is to do as many arm curls as
possible in 30 seconds. This test is conducted on the stronger/dominant arm side.
(ii) The person sits on the chair holding the dumb-bell/weight and arm is vertically
down position beside chair.
(iii) Brace the upper arm against the body in such position so that only the lower arm
is moving.
(iv) Curl the arm through a full range of motion, gradually turing the arm up.
(v) As the arm lowered through the full range of motion, return to the starting
position.
(vi) The arm must be fully bent and straightend at the eblow.
(vii) Keep the upper arm stable throughout the test and don’t swing it.
(viii) Repeat the curls for 30 seconds.
(ix) The number of complete curl actions (up and down considered as one) is score.
Test 3 : Sit and Reach Flexibility Test (For
Lower Body Flexibility) : The chair sit and reach
test is conducted to assess the lower body flexibility,
particularly hamstring flexibility in senior citizens.
Hamstring flexibility is important for good posture
and mobility takes like walking, stair climbing,
sitting, running, etc.
Equipment Required
Fig. : Sit and Reach Flexibility Test
(i) A chair about 17 inches/44 cm high. (ii)
Ruler
(i) The person sits on the edge of chair, one foot on floor whereas other leg is
extended forward with the knee straight ; heel on floor and ankle bent at 900.
One hand a top of other.
(ii) Then person is instructed to inhale and then exhale and reach towards the toes
by bending at the hip.
(iii) Keep the back straight and head up. Avoid jerky actions or quick movement and
never stretch to the point of pain.
(iv) Keep the knee straight and hold the reach for 2 seconds.
(v) The distance between toes and finger tips is measured in inches.
(vi) If finger tips touch the toes the score is zero. If it does not touch the toes then
distance between toes and finger tips is negative. If it overlaps the toes then the
score is positive.
(vii) Perform this test twice and consider the best.
Test 4 : Back Scratch Test : The upper back scratch test assess the upper body flexibility,
particularly shoulder flexibility. Shoulder flexibility is important for performing common
tasks like combing the hair, zipping a dress, wearing an
head gear or reaching for a seat belt. It is designed to
test the functional fitness of the seniors.
Equipment Required
Ruler or a yardstick.
Administrator and Procedure of Test
(i) Test is done in standing position. One hand is Fig. : Back Scratch Test
placed behind the head over the shoulders and reaches as far as possible down
the middle of back whereas palm touching the body and fingers directed down.
(ii) Place the other hand behind the back palm facing outward and fingers upward
and reach up as far as possible attempting to touch or overlap the middle fingers
of both hands.
(iii) Keep the knee straight and hold the reach for two seconds.
(iv) The assistant measures the distance between the fingertips and toes to the nearest
inch.
(v) If the finger tips touch the toes then the score is zero.
(vi) If they do not touch, measure the distance between the fingers and the toes as a
negative score.
(vii) If they overlap, measure the distance as positive score.
(viii) Try this test twice and consider the best. Stop the test if person experiences pain.
Test 5 –Eight Foot up and Go Test : This test is designed to measure speed, agility
(co-ordinative ability) and balance while moving. It indicates the subjects motor agility
and dynamic balance. It is associated with the lifestyle tasks like moving in crowd, getting
on or off a train or moving around the house, etc.
Equipment Required
1. A chair with straight or folding back.
2. Stopwatches
3. Cone marker
4. Measuring Tape
5. Clear area free from obstacles
Administration and Procedure of Test Fig. : Eight Foot Up and Go Test
(i)
Place the chair against wall and mark a cone eight feet away in front of chair.
(ii)
Clear the path between chair and marker.
(iii)
The person sits on chair, hands resting on knees and feet flat on chair.
(iv) On the command ‘Go’ timing starts and person is instructed to walk (no running)
around the cone as quickly as possible and sit down on the chair.
(v) Scoring is counted as time taken to perform this. Two trails are conducted and
lowest time in second is considered for scoring.
Test–6–6 Minute Walk Test : Six minutes walk test is a part of senior fitness test
protocol. It measures aerobic and functional fitness of seniors.
Equipment Required
1. Measuring Tape
2. Stopwatch
3. Chair for resting

4. Cones
(i) The walking course/track is laid in rectangular area (45 × 5m2) with cones
marking the area at regular interval.
(ii) The aim of test is to walk as quickly as possible for six minutes to cover maximum
distance.
(iii) Persons set their own pace. They can take rest if desire.
(iv) Measure the distance covered by person in six minutes walk test in metre.
45 Yds 40 Yds 35 Yds 30 Yds 25 Yds
5.0 Yds 5 Yds 10 Yds 15 Yds 20 Yds

Start
155
Important Questions
1. What do you mean by test ?
2. What do you mean by measurement ?
3. Mention the tests used for measuring muscular strength.
4. How would you measure abdominal strength?
5. What is Kraus-Weber test ?
6. What do you mean by motor fitness?
7. What do you mean by AAPHER?
8. In what way can you measure the shoulder strength.
9. What do you mean by Harvard Step Test ?
10. How can you check the flexibility of an individual ?
11. Mention the activities in the Rikli and Jones Test.
12. What is the purpose of Back Scratch Test ?
13. What do you mean by Senior Citizen Fitness Test ?
14. What do you mean by Eight Foot up and Go Test ?
15. What is Rockport one Mile Test ?short answer questions (3 marks)

1. Discuss any two tests of Kraus-Webser Tests.
2. Explain any two tests in Kraus Weber Test.
3. What do you mean by AAPHER? List down its activities.
4. Explain in brief the Harvard Step Test.
5. Discuss the Back Scratch Test for upper body flexibility.
6. Explain Sit and Reach Test in brief.
7. Define Test and enlist used in sport.
8. What do you know about Kraus Weber Test ? Discuss briefly.
9. Describe about Motor Fitness Test in physical education.
10. Explain the Rockport one Mile Test.
11. Write a note on AAPHER Test.
12. Discuss about the measurement of flexibility test.
13. Elaborate Arm Curl Test for upper body strength measurement.
14. Discuss ‘Six Minute Walk Test’ for aerobic endurance of the senior citizens.

1. What do you mean by measurement ? Describe about Kraus Weber Test of
muscular stregnth measurement.
2. Define test. Elaborate about the motor fitness test-AAPHER.
3. How will you measure the cardio-vascular fitness by Harvard Step Test ? Discuss
in detail.
4. Describe about the Rockport Test of cardio-vascular fitness.
5. Explain in detail how will you measure the flexibility of athletes by ‘Sit and
Reach Test’?
6. Explain the chair stand test for lower body strength in detail.
7. Explain the Arm Curl Test for measuring upper body strength.
8. Explain the Eight Foot up and Go Test for measuring agility.
9. Describe the Six Minute Walk Test for aerobic endurance.
10. Describe the followings one by one :
(a) Components of Kraus Weber Test.
(b) Arm Curl Test
(c) Chair Sit and Reach Test
157

Q1. What do you mean by Test ?
Ans. Test refers to any specific instrument, procedure or technique used by
administrator by elicit from the test paper. There are various types of test like
Johnson Basketball Ability Test, AAPHERD Youth Fitness Test, Kraus-Weber
Test, Harvard Step Test and Sit and Reach Test, etc.
Q2. What do you mean by measurement?
Ans. Measurement are related to physical measurements such as size, height,
weight, vital capacity and achievements, etc. Measurement refers to the process
of administrating a test obtain a quantitative data. It can also be said that
measurement aids evaluation process in which various tools and techniques are
used in the collection of data.
Q3. Give brief introduction of AAPHER.
Ans. In the begining, its name was AAPHER, i.e. American Alliance for Health,
Physical Education and Recreation but now it is known as AAPHERD, i.e.
American Alliance for Health, Physical Education, Recreation and Dance. It
is one of the oldest professional organisations in the USA. Its motor fitness in
American school children for over 50 years. The first version of this test was
published in 1958 and then revised in 1965 and after that many changes in the
test battery were made in 1975 in AAPHERD Youth Fitness Test.
Q4. Write about the development of Harved Step Test.
Ans. The Harvard Step Test was developed by Brouha et al at Harvard University
in 1943. It is a cardio-vascular fitness test. In this test the individual is required
to step on and off a 20 inch high platform, 30 times a minute until exhaustion
or until five minutes elapse. Through this test we get a score that indicates the
fitness of the subject.
Q5. Briefly discuss Rockport Test.
Ans. Rockport fitness test was developed by exercise by physiologists and cardiologists
at the development of exercise science in the University of Massachusetts at
Amherst. It is a cardio respiratory test used to determine Vo2 max. Vo2 is the
maximum capacity of a person’s body to move and use oxygen during exercise.
Vo2 is also called aerobic capacity. The higher the number, the more aerobically
fit a person is.
Q6. What do you mean by motor fitness?
Ans. Motor fitness refers to the capability of an athlete to perform effectively at his/
her particular sport. It can be also be said that motor fitness is a person’s ability
to perform physical activities.
Q7. What do you mean by Sit and Reach Test ?

Ans. Sit and Reach Test was first developed by wells and Dillon in 1952. This test
measures the flexibility of the athletes particularly in lower back and hamstring
muscles. This test is important because tightness in this area is implicated in
lumber lordosis, forward pelvic tilt and lower back pain.
Q9. What do you mean by Arm Curl (Bicep) Test ?
Ans. Arm Curl (Bicep) test measures upper body strength and endurance of the senior
citizens. It is a part of senior fitness test (SFT) and the AAPHERD functional
fitness test.
Q10. What do you know about Back Scratch Test ?
Ans. The upper back scratch test assess the upper body flexibility, particularly
shoulder flexibility. Shoulder flexibility is important for performing common
tasks like combing the hair, zipping a dress, wearing an head gear or reaching
for a seat belt. It is designed to test the functional fitness of the seniors.
Q1. Explain the Rockport One Mile Test.
Ans. Rockport fitness test was developed by exercise by physiologists and cardiologists
at the development of exercise science in the University of Massachusetts at
Amherst. It is a cardiorespiratory test used to determine Vo2 max. Vo2 is the
maximum capacity of a person’s body to move and use oxygen during exercise.
Vo2 is also called aerobic capacity. The higher the number, the more aerobically
fit a person is.
Equipment : To undertake this test following items are needed :
(i) 400 meter track or quarter mile track.
(ii) Stopwatch
(iii) Weighing Scales
(iv) Assistant
(v) Heart Rate Monitor
Procedure of Test : Weigh yourself and take 10 minutes to warm up and stretch.
Start the stopwatch and walk one mile as fast as you can. Let the assistant stop
your stopwatch as soon as you have completed a mile. Record your heart rate
(HR). The heart rate should be recorded with heart rate monitor otherwise count
your heart rate fifteen and multiply by four. Record the time and heart rate.Then
cool down for 10 minutes. Now plug your result into the Vo2 max formula and
you will be able to calculate your Vo2 max. Formula or calculate Vo2 max :
= 132.853 – (0.0769 × body weight) – [0.3877 × Age + (6.135 × Gender) – 3.2649 ×
Time] – (0.1565 × HR)
Q2. Discuss about the measurement of flexibility test.
Ans. Flexibility of an individual’s spine and lower back muscles influences his posture
and gait. Flexibility is the range of movements of joints. It is affected by muscle
159
length, joint structure, tendons, ligaments and other factors. An individual, who
has good flexibility can move his body joints through a full range of motion
in work and play. These aspects of individual’s fitness can be be measured by
administering a simple sit and reach test.
Sit-and-Reach Test : This test measures the flexibility of the athletes particularly
in lower back and hamstring muscles. The equipment required for this test are
Sit-and-Reach Box or ruler and a step or box.
Advantages : 1. It is a simple test to know the flexibility.
2. It is an easy test to perform.
Disadvantages : The test is good for flexibility of joints of lower back and
hamstrings and not related to the flexibility of other joints of the body.
Q3. Elaborate Arm Curl Test for upper body strength measurement.
Ans. Arm Curl (Bicep) test measures upper body strength and endurance of the senior
citizens. It is a part of senior fitness test (SFT) and the AAPHERD functional
fitness test.
Equipments required
(i) Four pound weight (Women, APPHERD)
(ii) Five pound weight (Women, SFT)
(iii) Eight pound weight (For men)
(iv) A chair without arerests.
(v) Stopwatch.
(i) The aim of test is to do as many arm curls as possible in 30 seconds. This test
is conducted on the stronger/dominant arm side.
(ii) The person sits on the chair holding the dumb-bell/weight and arm is
vertically down position beside chair.
(iii) Brace the upper arm against the body in such position so that only the lower
arm is moving.
(iv) Curl the arm through a full range of motion, gradually turing the arm up.
(v) As the arm lowered through the full range of motion, return to the starting
position.
(vi) The arm must be fully bent and straightend at the eblow.
(vii) Keep the upper arm stable throughout the test and don’t swing it.
(viii) Repeat the curls for 30 seconds.
(ix) The number of complete curl actions (up and down considered as one) is
score.
Q4. Describe ‘8 Foot up and Go Test.’
Ans. This test is designed to measure speed, agility (co-ordinative ability) and balance
while moving. It indicates the subjects motor agility and dynamic balance. It is
associated with the lifestyle tasks like moving in crowd, getting on or off a train
or moving around the house, etc.
Equipments Required :
1. A chair with straight or folding back.
2. Stopwatches
3. Cone marker
4. Measuring Tape
(i) Place the chair against wall and mark a cone eight feet away in front of
chair.
(ii) Clear the path between chair and marker.
(iii) The person sits on chair, hands resting on knees and feet flat on chair.
(iv) On the command ‘Go’ timing starts and person is instructed to walk (no
running) around the cone as quickly as possible and sit down on the chair.
(v) Scoring is counted as time taken to perform this. Two trails are conducted
and lowest time in second is considered for scoring.
Q1. How will you measure the cardio-vascular fitness by Harvard Step Test ?
Discuss in detail.
Ans. Cardiovascular Fitness : Continuous work depends on the supply of oxygen. The
production of work is directly proportional to oxygen consumption. Therefore,
maximum oxygen consumption is the best measure of fitness for continuous
exercise. It has also been found that pulse rate is very closely related with oxygen
consumption. This relationship of oxygen consumption and pulse rate has been
employed in Harved Step Test to measure cordiovascular fitness.
Harvard Step Test : The Harvard Step test was developed by Brouha et al at
Harvard University in 1943. It is a cardiovascular fitness test. In this test the
individual is required to step on and off a 20 inch high platform, 30 times a
minute until exhaustion or until five minutes elapse. Through this test we get a
score that indicates the fitness of the subject.
Equipment : To conduct the test following things are needed :
(i) A gymbench or box of 45 cm height. (ii) A stopwatch (iii) Assistant
Method or Procedure of Test
1. First of all warm up for 10 minutes.
2. Then step on to a standard gym bench or 45 cm., high box once every two
seconds for 5 minutes, i.e. 150 steps.
3. The assistant stops the test after 5 minutes.
161
4. The assistant measures the athlete’s heart rate (beats per minute (bpm) one
minute after finishing the test pulse-1.
5. The assistant measures the athletes heart rate (bpm) two minutes after
finishing the test pulse-2.
6. The assistant measures the athlete’s heart rate (bpm) three minutes after
finishing the test pulse-3.
Assessment : Using the three pulse rates (bpm) an estimate of the cardiovascular
fitness can be determined as follows :
Result = 30,000 ¸ (Pulse 1 + Pulse 2 + Pulse 3)
Advantages :
1. Minimum equipment are required for conducting this test.
2. It requires minimal cost.
Disadvantages : There are differences in bio-mechanical characteristics
among individuals. But the height of the box or bench remains same for tall
individuals and short individuals. It will be easy for all individuals and difficult
for short individuals. The same difference can be seen in case of body weight.
Those individuals who are overweight, it will be difficult for them. So it is not
implemented equally to all persons.
Q2. Explain the Eight Foot up and Go Test for measuring agility.
Ans. Eight Foot up and Go Test : This test is designed to measure speed, agility (co-
ordinative ability) and balance while moving. It indicates the subjects motor
agility and dynamic balance. It is associated with the lifestyle tasks like moving
in crowd, getting on or off a train or moving around the house, etc.
Equipment Required
1. A chair with straight or folding back. 2. Stopwatches
3. Cone marker 4. Measuring Tape
(i) Place the chair against wall and mark a cone eight feet away in front of chair
(ii) Clear the path between chair and marker.
(iii) The person sits on chair, hands resting on knees and feet flat on chair.
(iv) On the command ‘Go’ timing starts and person is instructed to walk (no
running) around the cone as quickly as possible and sit down on the chair.
(v) Scoring is counted as time taken to perform this. Two trails are conducted
nd lowest time in second is considered for scoring.
Evaluation
Below Average Average Above Average

Age
Men Women Men Women Men Women
60–64 >5.6 >6.0 5.6 to 3.8 6.0 to 4.4 <3.5 <4.4

65–69 >5.7 >6.4 5.7 to 4.3 6.4 to 4.8 <4.3 <4.8
70–74 >6.0 >7.1 6.0 to 4.2 7.1 to 4.9 <4.2 <4.9
75–79 >7.2 >7.4 7.2 to 4.6 7.4 to 5.2 <4.6 <5.2
80–84 >7.6 >8.7 7.6 to 5.2 8.7 to 5.7 <5.2 <5.7
85–89 >8.9 >9.6 8.9 to 5.3 9.6 to 6.2 <5.3 <6.2
90–94 >10.0 >11.5 10.0 to 6.2 11.5 to 7.3 <6.2 <7.3
163

1. Sit-and-Reach test measures
(a) The lower body flexibility (b) The upper body flexibility
(c) The lower body strength (d) The upper body strength
2. Motor fitness test in set A...............tests
(a) Six (b) Seven
(c) Eight (d) Nine
3. Who developed senior citizen test
(a) Dr. C.J. Jones (b) Brouha
(c) Rikli and Jones (d) Or Roberta Rikli
4. Back scratch test examines
(a) The upper body strength (b) The lower body strength
(c) The upper body flexibility (d) The lower body flexibility
5. Which muscles develop by standing broad jump
(a) Chest muscles (b) Back muscles
(c) Lower body muscles (d) Upper body muscles
6. Harverd step test was developed by
(a) C.J. Jones (b) Rikli and Jones
(c) Brouha et al (d) Dr. Roberta Rikli
7. Harvard test examines
(a) Cardiovascular fitness (b) Respiratory fitness
(c) Running strength (d) Knee-strength
8. Barrow fitness test does not include
(a) Medicine ball put (b) Zig-zag run
(c) 600 metre run (d) Standing broad jump
9. The senior fitness test includes
(a) Chair stand test and curl test (b) Chair sit-and-reach test
(c) Back scratch test and 8 foot up (d) All of the above
10. Which type of push ups are good to test the strength of girls
(a) Regular Push-ups (b) Modified Push-up
(c) Push-ups and Pull-ups (d) Regular and Modified Push-up
11. Parallel lines are drawn for the following test
(a) Shuttle run (b) Standing broad jump
(c) Push-up (d) Sit-up
12. Which of the following is required for the zig-zag run

(a) Coins (b) Tables
(c) Chairs (d) Five obstacles
13. Motor fitness refers
(a) Ability to run fast (b) Ability to perform effectively
(c) Ability to drive fast (d) Ability to speak loudly
14. Power is a factor related to
(a) Wall pass (b) Standing broad jump
(c) 60 yard dash (d) 50 yard dash
15. 50 M standng start helps in emasuring:
(a) Balance (b) Speed
(c) Endurance (d) Agility
16. Standing Broad Jump helps in emasuring
(a) Agility (b) Power
(c) back strength (d) dynamic balance
17. In order to test endurance of young boys and girls of 9-17 age group, the
physical educators would often use
(a) 600 m Run and Walk Test
(b) Cooper‘s 12-minute run and walk test
(c) 1500 m race
(d) Half Marathon race
18. In order to measure abdominal strength, the physical educators would often
use:
(a) Push ups (b) Sit and reach
(c) Partial Curl ups (d) 50 M standing Run
19. Which of the following test is best to measure speed and agility?
(a) Cooper‘s 12-minute run and walk test
(b) 1500 m race
(c) Half Marathon race
(d) 4×10 m Shuttle run
ANSWER :
1. (a) 2. (b) 3. (d) 4. (c) 5. (c) 6. (c) 7. (a) 8. (c) 9. (d) 10. (b)
11. (a) 12. (d) 13. (b) 14. (b) 15. (b) 16. (b) 17. (a) 18. (c) 19. (d)
Physiology and
7 injuries in Sports
CONTENT
7.1 Physiological Factors Determining the Components of Physical Fitness
7.2 Effects of Exercise on Cardiovascular System
7.3 Effects of Exercise on Muscular System
7.4 Physiological Changes due to Ageing
7.5 Sports Injuries : Classification, Causes and Prevention
Soft Tissue Injuries : Abrasion, Contusion, Laceration, Incision, Sprain and
Strain
Bone and Joint Injuries : Dislocation, Fractures : Stress Fracture, Green
Stick, Comminuted, Transverse, Oblique and Impacted
7.6 First Aid-Aims and Objectives
7.1 PHYSIOLOGICAL FACTORS DETERMINING THE

COMPONENT OF PHYSICAL FITNESS
INTRODUCTION
“Physiology is the scientific study of functioning of living organism”.
It includes how any organism, organ systems, cells, organs and bio-molecules do the
chemical or physical functions. It focuses on various functions and activities of the living
organisms. We can further understand it as the organic processes and phenomena of an
organism. It is the study of tissues and functions of living organisms. Through regular
exercise the physiological functions of body system improve and thus body efficiency
increases a lot.
There are various physiological factors, which determine the components of physical
fitness such as strength, speed, endurance and flexibility, etc. As a matter of fact, different
physiological factors determine the different components of physical fitness, which are
described below :
A. PHYSIOLOGICAL FACTORS DETERMINING STRENGTH
The various physiological factors which determine the strength of an individual of are
stated below :
1. Size of the muscle: The strength is determined by the size of the muscle. The
bigger and larger muscles can produce more force. With the help of different
methods of strength training such as weight training the size of the muscle can
be increased and as a result of that strength is improved.
2. Body Weight: The individuals who are heavier are stronger than the individuals
who are lighter. The heavier weightlifters lift the heavier weight. Thus, body
weight also determines the strength of an individual.
3. Muscle Composition : Each muscle consists of two types of muscle fibers, i.e. fast
twitch fibers (white fibers) and slow twitch fibers (red fibers). The percentage of
fast twitch fibers and slow twitch fiber is genetically determined and cannot be
changed through training. The muscle having more percentage of fast twitch
fibers , can produce more strength.
4. Intensity of the nerve impulse: A muscle is composed of a number of motor
units. The total force of the muscle depends on the number of contracting motor
units. The stronger nerve impulse from central nervous system excites more
number of motor units, the muscle will contract more strongly or it can be said
that the muscle will produce more force or strength. So, the intensity of the nerve
impulse also determines the amount of strength.
5. Gender and Age : Gender and age also determines the strength. Males tend to be
more powerful than females. It is also trainable. It can be enhanced with the help
of weight training, isometric and isotonic exercises, etc.
B. PHYSIOLOGICAL FACTORS DETERMINING SPEED
1. Mobility of the nervous system: Our muscles contract and relax at maximum
possible speed. Through the raid excitation and inhibition of concerned motor
centers, the rapid contraction and relaxation is made possible. This is called the
mobility of nervous system. The mobility of a nervous system can be trained to
a limit. It is genetic.
2. Large amount of fast fibers: The high percentage of fast twitch fibers are playing
good role in muscle contraction with more speed than lower percentage of fast
twitch fibers. It cannot be changed by training.
3. Explosion Strength: Explosive strength depends on muscle composition, muscle
size and co-ordination. It also depends on metabolic process. Except the muscle
composition, the remaining factors can be improved by training which ultimately
improve the speed up to limited extent.
4. Flexibility: Flexibility also determines the speed. In fact, good flexibility allows
maximum range of movement without much internal resistance.
5. ATP source: For maximum speed performance the muscle require more amount
of energy at a very high rate of consumption. For this purpose the phosphogen
(adenosine triphosphate) (ATP) and creatine phosphate.
6. Gender and Age: Gender and age also determines the speed. Males tend to be
more flexible than females. It is trainable. It can be enhanced with the help of
training as strength and endurance are enhanced.
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C. PHYSIOLOGICAL FACTORS DETERMINE FLEXIBILITY
There are many factors which determine the flexibility are mentioned here :
1. Muscle Strength : The muscles should have a minimum level of strength to make
the movement possible specially against gravity or external force. In sprinting
running the legs or knees cannot be lifted to the required height or angle if the
related muscles (abdominal muscles) are weak.
2. Gender and Age : Gender and age also determines the flexibility. Females tend to
be more flexible than males. As a matter of fact that flexibility decreases with the
advancement of age. It is trainable. It can be enhanced with the help of training
as strength and endurance are enhanced.
3. Joint Structure : In human body, many different types of joints are there. Some
the joints intrinsically have a greater range of motion than others.
4. Stretchability of muscles : This factor is also limiting the range of movements.
For making any movement at a joint the muscle must contract to execute the
movement. If muscles are not regularly stretched, they tend to get shorter and
finally lead to restrict the range of movement possible at a joint. The stretchability
of muscles is trainable up to some extent.
5. Internal Environment : Internal environment of the athlete influences the
flexibility. For example, 10 minutes in a warm bath increased body temperature
and flexibility whereas, 10 minutes stay outside in 100C reduces body temperature
and flexibility.
D. PHYSIOLOGICAL FACTORS DETERMINING ENDURANCE
Endurance is also an important component which is determined by the following
physiological factors :
1. Aerobic Capacity : The muscles require the energy to perform an activity
continuously. And this energy can be supplied in the presence of oxygen. The
amount of the oxygen can be taken by the lungs from atmosphere. This amount
of oxygen taken into blood from lungs has to be transported to the working
muscles.
2. Lactic Acid Tolerance : The lactic tolerance is important for activities that last
for about 40 seconds or more. It can help in improving endurance. It can be
improved by training.
3. Movement Economy : The economical movements are significant for endurance
performance. A good technique in endurance sports can save energy.
4. Muscle Composition : The slow twitch fibers are best used for aerobic activities
or endurance activities. They produce small levels of force for long periods of
time and that is why, they are better suited for endurance activities.
FACTORS AFFECTING PHYSIOLOGICAL FITNESS
1. Heredity : Heredity or Genes play an important role in individual’s growth and
development like shape, size, structure, height of individual, muscle fiber type.
Physical fitness is greatly dependent upon heredity or genes factors of individual
thus affects physiological systems.
2. Regular Exercise : Regular exercise is very important to keep physically fit
and live longer than those who do not. Exercise prevents many illness such as
cancer, Diabetes, fatigue and heart diseases. It increases the good cholesterol and
decreases the bad cholesterol. Regular exercise enables a person to stay fit and
healthy. It brings positive changes in physiological systems of body.
3. Diet : Diet plays an important role in affecting the components of physical fitness.
Your diet should include vegetables, fruits, whole grains, eggs, meat, beans and
nuts. It should be low in fat, cholesterol, salt and sugar. You should always avoid
fast food such as burgers, chips, cookies, pastries and fried food, etc. A healthy
balanced food is central to maintain fitness. It provides right vitamins, minerals,
proteins, fats and carbos which your body needs.
4. Gender and Age : Older person has low level of physical fitness because older
person has less efficiency of physiological systems. Gender or sex difference is
also considered in evaluating the components of physical fitness.
5. Health Problems : A healthy person has better physical fitness whereas an ill,
sick or weak person has low level of physical fitness. It has direct relation with
physiological systems of the body.
6. Stress and Tension : Stress has numerous effects on our body. Overstress, tension
and worries result in decline of physical fitness. This can be managed by yogic
techniques, play and recreation or spiritual guidance to improve physical fitness.
Tensed people have the symptoms of moodiness, nervousness, irritability, lack
of concentration, overreactive, coping problems, argumentative and memory
problems, etc. whereas a stress free person always remains charming and
glowing.
7. Intoxicants : Use of drugs, alcohol and tobaco (smoking) reduces the physical
efficiency. Moreover, it leads to many types of health problems. They affect
physiological functioning of various systems.
8. LifeStyle : The lifestyle of a person also affects his wellness and fitness. A person
having habits like regular exercise, adequate and proper nutrition, personal
hygiene, etc. has positive effects on physical fitness.
9. Safe Environment : Safe, clean and healthy environment helps improve physical
fitness whereas pollution, dirty or unsafe environment is hazardous for physical
fitness, it also affects physiological systems.
10. Posture : Good sitting, standing, sleeping postures of an individual contributes a
lot to towards his physical fitness, whereas a poor and bad body posture restricts
it.
11. Rest and Relaxation : Sufficient rest is required after heavy workout, it refreshes,
re-energies and refills us for next workout. It should neither be short nor very
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long. Proper rest, normal sleep, enjoyable recreational activities like reading
novels, watching television, going for movie or outing, spending time with
family or friends or going on a trip, etc. boost the energy to keep you mentally
alert and physically fit.
12. Hygienic Habits : Hygienic habits help develop physical fitness whereas wrong
habits or unhygienic conditions hinder physical fitness.
13. Motivation and Feedback : The psychological factors like motivation, anxiety
and feedback help to improve physical fitness and physiological functioning of
body.
7.2 EFFECTS OF EXERCISE ON CARDIOVASCULAR SYSTEM

Cardiovascular system consist of the heart, blood vessels and approximately 5 litres of
blood that the blood vessels transport. Cardiovascular system undergoes. Many drastic
changes during and immediately after intense exercise. The exercise leaves short term as
well as long term effects on the cardiovascular system, which are discussed ahead :
A. SHORT-TERM EFFECTS
1. Increase in heart rate : Generally the resting heart rate of an adult remains at
72 beats per minute. Basically, before exercise, the heart rate begins to increase,
which is called ‘anticipatory response’. During vigorous exercise, the heart rate
increases as per the intensity and duration of the exercise.
2. Increase in stroke volume : Stroke volume is the amount of blood ejected per beat
from the heart. Stroke volume increases proportionally with exercise intensity.
In untrained individuals the stroke volume at rest remains at 50 to 70 ml beat.
The stroke volume of experienced athletes at rest remains at 90 to 110 ml/beat. It
increases up 150 to 220 ml/beat during intensive exercise.
3. Increasing in cardiac output : Cardiac output is the amount of blood pumped
by the heart in one minute. It is the product of stroke volume and heart rate (SV
× HR = CO). At rest, the cardiac output is about 5L/min. During intense exercise,
this can increase upto 20-40 L/min.
4. Increase in blood flow : The cardiovascular system can redistributed more blood
to those tissues which have immediate demand and less blood to those tissues
which have less demand for oxygen.
5. Increase in Blood Pressure : At the rest, the systolic blood pressure of a healthy
individual ranges from 110-140 mm Hg and diastolic blood pressure ranges 60-90
mm Hg. During exercise the systolic blood pressure can increase to over 200mm
Hg. The diastolic pressure on the other land remains unchanged irrespective of
exercise intensity.
B. LONG-TERM EFFECTS
After performing exercise for long term, certain adaptations take place in our cardiovascular
system. These are called long term effects of exercise. The various long term effects of
exercise are stated below :
1. Increase in the size of the heart : When you perform regular exercise the muscles
of the heart increase in size and strength. In fact, the left ventricle adapts to the
greatest extent. The walls of heart grow stronger and thicker.
2. Decrease in resting heart rate : Regular exercise decreases the resting heart rate.
Eventually, the heart becomes more efficient and no longer needs to beat as
quickly to supply the body with blood while at rest.
3. Increase of stroke volume in rest : The resting heart rate is able to slow down
because the heart is now trained to pump a larger quantity of blood every beat.
4. Decrease of blood pressure : Regular exercise decreases the blood pressure.
Thus, it decreases the chances of hypertension and other diseases due to increase
in blood pressure.
5. Increase in blood volume : During heavy exercises, the body produces a greater
number of red blood cells to keep the muscles supplied with oxygen. In fact,
there is an increase in plasma volume which enhances the blood volume.
6. Quicker recovery rate : Regular exercise quickens the recovery rate. A trained
athlete’s heart rate becomes normal earlier in comparison to a beginner.So, the
recovery becomes fast.
7. Reduced risk of heart diseases: Regular exercise gradually reduces stress-related
hormones from circulating in the blood. This increases the blood vessel path,
which in turn lowers the risk for the build up of plaque that can lead to coronary
heart diseases. Hence, exercises reduce the risk of heart diseases.
7.3 EFFECT OF EXERCISE ON MUSCULAR SYSTEM

The muscles need food after continuous exercise. This food they get by the increased speed
of blood circulation. This causes chemical change in muscles. As a result temperature
increases.
A part of the energy generated in this process is consumed in expansion and
contraction of muscles and the other in increasing the temperature. The roughage is
excreted from the body through blood circulation, sweating or excretion system. Exercise
increases the speed of all these systems. Regular exercise causes following effects on our
muscular system :
1. Change in size and shape of Muscle : Regular exercise helps in enlarging cells
of muscles which inturn helps in changing size and shape of muscles.
2. Increase in the Strength of Muscles : A person who does exercise daily has
stronger muscles and such muscles work more. These become stronger by getting
more nutritious food in the form of oxygen.
3. Increase in Co-ordination : Regular exercise increases coordination in the
muscles. These become stronger by doing exercise. As a result a person does
not feel fatigue even by working for a long time. If the muscles do not have
co-ordination or have incomplete co-ordination then the working becomes
impossible.
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4. Increase in Supply of Blood : Muscles get chemical substances like
glycogenephoscoratine, potassium, etc. by doing regular exercise. These chemical
substances increase the speed of blood.
5. Effects on Bones and Joints : By doing exercise our bones become hard and they
can work for more time. It also have effects on our joints. Thus, the bones and
muscles become strong by doing exercise. Children’s bones happen to be very
soft and fragile. Activities of muscles effect these a lot. By the lack of these the
bones remain soft and deformity take place in them.
6. Helpful in old age : Old age leads to many deformities in our body as hump in
back, pain in joints or swelling, etc. But we can keep away from problems in old
age, if we keep on exercising regularly from the young age.
7. Healthy and sound body : Our body becomes balanced and flexible by doing
regular exercise and looks beautiful.
8. Delays fatigue : Regular exercise increases the muscles capacity and thus less
lactic acid is produced by the muscles. When formation of lactic acid in muscles
decreases in that case fatigue also decreases. Thus, muscles can work for long
time and with greater efficiency.
9. Controls extra fat : Regular exercise helps in controlling extra body fat. Exercises
burn the calories which is taken in the form of fat.
7.4 PHYSIOLOGICAL CHANGES DUE TO AGEING

Meaning of Ageing : Ageing is an inevitable and extremely complex, multi-factorial
process. It is characterized by the progressive degeneration of organ systems and tissues.
It is largely determined by genetic and influenced by a wide range of environmental
factors such as diet, exercise, exposure to micro-organism, pollutants and radiation, etc.
In fact, ageing is a process of gradual changes in the body with the passage of time. These
changes are noticeable usually after 30s. Ageing, in its broadest sense is the continuous
and irreversible decline in the efficiency of various physiological functions.
Physiological Changes due to Ageing : Due to ageing following physiological
changes are observed :
1. Skin : With the increase in age, the skin becomes less elastic, wrinkled and more
lined. The growth of nails also slow lined. The growth of nails also slow down.
The production of oil in the gold glands also decreases. As a result, the skin
becomes drier than before.
2. Bones : Throughout adulthood, all people gradually lose some minerals from
their bones, as a result the bones become weak and less dense. Due to weak and
less density of bones, there is risk of osteoporosis in old age.
3. Vision : Most people when they reach in their 40s develop a need for reading
glasses as the lenses in the eyes become less flexible. It is very normal for night
vision. As a result the visual sharpness declines.
4. Metabolism and Body Composition : With ageing body needs lesser energy
hence the metabolism slows down. Due to changes in hormones in the old age,
people have less body fat and muscle mass.
5. Changes in muscle size and strength: When an individual gets older, muscles
become weaker. There is a decrease in muscle mass and increase in overall body
fat. Due to decrease in muscle size, the strength of the muscles also decreases. The
decrease in strength gradually occurs during the age of 35 to 45 years. However,
even at the age of the decrease in strength does not appear to exceed 20% of an
individual’s maximum strength.
6. Sleep : With ageing, there are changes in sleep system. Aged people have less
sleep at night and even their sleep is not so deep. As a result, old people wake up
more frequently at night or wake up very early in the morning.
7. Hearing : Hearing loss is common with ageing. The sense of balance weakens
with ageing. The older persons may complain of dizziness and find it difficult
to move quickly without losing their balance. Tinnitus is more common among
older adults.
8. Smell : After the age of 50, the sense of smell decreases rapidly. In fact, the
number of functioning smell receptors in the upper sinus decreases.
9. Taste : Taste also dimnishes with increasing age. In fact, total number of taste
buds are reduced with ageing so the elderly persons experience some decline in
the ability to taste. It can cause less interest of food.
10. Flexibility : The elasticity of tendons, ligaments and joint capsules is decreased
with ageing. The elderly persons lose 8-10 cm of lower ack and hip flexibility
according to a research study. The range of movement is restricted as the age
increased.
11. Brain and Nervous system : Aging affects the brain and nervous system. With
aging the brains’s weight, the size of its nervous network and its blood flow
decreases. Memory changes and loss of memory are normal part of ageing
process.
12. Urinary Incontinence : Ageing decreases the urinary continency. There is also a
change in urinary system and mobility of urine decreases.
13 Heart and Blood Circulation : The efficiency of heart becomes less with ageing.
During activities, the heart has to work harder as a result the heart muscles
become a little larger. The blood circulation also slows down. Heart valves
become less flexible.
7.5 SPORTS INJURIES : CLASSIFICATION, CAUSES AND

PREVENTION
Sports injuries are common in the field of games and sports. During practice, training or
competition, any player can be injured. These injuries may occur in teens for a variety of
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reasons, including improper training, lack of appropriate footwear or safety equipment
and rapid growth during puberty. Though coaches, physical trainer and sports doctor
have been making their best possible efforts to prevent injuries but they have not got a
complete success so far. Though it is certain that if the appropriate steps are taken during
the game, the chances of getting injuries can be reduced. First aid means immediate
treatment provided to injured player on the spot in the ground is called first aid of sports
injury. To play according to rules and proper officiating can be preformed before training
and competition. The scientific knowledge can also be beneficial in preventing sports
injuries upto some extent. There are various types of common sports injuries which are
as follows :
(A) Soft Tissue Injuries (B) Bone Injuries (C) Joint Injuries
(A) Soft Tissue Injuries
There are following types of soft tissue injuries :
1. Contusion 2. Strain 3. Sprain 4. Abrasion
1. Contusion : Contusion is a muscle injury. A direct hit with or without any sports
equipment can be the reason of contusion. Contusion is common in boxing,
wrestling and kabaddi.
Sign & Symptoms
(i) Swelling and pain on the contused part.
(ii) Stiffness over the area
(iii) Discoloration under skin. This starts from redness to turning blue or black
gradually.
Treatment
(i) Apply a compression of ice or lint soaked in equal parts of spirit and water
at the time of injury.
(ii) Continue ice massage three to four times a day.
(iii) After three days, apply heat instead of ice massage and massage gently to
reduce swelling.
(iv) For the purpose of rehabilitation, the flexibility exercises should be
performed carefully.
2. Strain : It is muscles injury. This injury causes tearing or over stretching of muscle
fibers. Mostly sudden over stretching in athletics cause tearing of quadriceps
gymnastics, weight lifting, track and field.
Sign & Symptoms
(i) Swelling in the area
(ii) Pain in moving the body part such as arm or leg
(iii) Loss of strength in movement
Treatment
(i) The injured limb should be kept in a comfortable position.
(ii) Cold compression should be used immediately for 20 to 30 minutes. Direct

application of ice is not recommended. The ice pieces should be wrapped
in cotton or cloth.
(iii) If pain still persists, some painkiller may be given to the injured player.
(iv) The injured person should be elevated.
(v) After 5 days warm water should be applied.
(vi) If many muscles or organs are damaged, a doctor should be consulted
immediately.
3. Sprain : It is a ligament injury. It may occur due to overstretching or tearing of
ligament. Generally, sprain occurs at wrist joint and ankle joint. In such injury,
swelling, inflammation, severe pain and tenderness are common symptoms.
Sign & Symptoms
(i) Swelling on the spot
(ii) Acute pain at the injured spot
(iii) Softness at the spot and pain on touching.
Treatment
(i) Don’t move the injured part and go for medical advice.
(ii) In mild sprain apply ice compression 3 to 4 times a day for three days and
cover the
(iii) After three days apply heat
(iv) Light massage should be performed.
(v) In case of ankle sprain, ‘8’ type bandage should be tightened.
(vi) If pain still persists painkiller should be given to the injured person.
4. Abrasian : Abrasion is a superficial injury of skin. Abrasion occurs due to friction
with certain equipment or fall over the area where the bone is very close to skin.
It occurs to the upper part of the skin. Such injuries occur in sports like Wrestling,
Football, Cricket, Hockey and track and field, etc.
Sign & Sympotm
(i) Scraping of skin with some burning pain.
(ii) Some bleeding or oozing at the abrasion spot.
Treatment
(i) Wash affected area with soap and warm water.
(ii) The injured part should be dressed up if abrasion is severe. Dressing
should not be done
(iii) Anti-tetanus injection should be given as early as possible.
(iv) If there is severe pain, painkiller may be given.
5. Cramp : Cramp is inability of muscles to contract properly causing severe pain
over affected part. In other words, this is unbalance contraction of muscles. The
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causes of the cramp are due to over straining (without rest), loss of body water by
sweating; physical activity during sickness, loss or lack of body slots or minerals,
not performing proper warm-up, etc.
Treatment
(i) Complete rest to the affected individual.
(ii) Drink sufficient water (preferably salty or juices) during prolonged
activity.
(iii) Massage over affected part after sometime.
(iv) If pain is more, apply ice or cold compression for some duration.
(v) Preventing overexertion of muscles in excessive hot or cold climate.
6. Laceration : A injury that cause an irregular cut on skin is called laceration.
This cut takes the form of wound. Laceration may have bleeding and mild pain.
Deep Laceration usually have severe bleeding and pain. Tear in skin, bleeding,
wounds, etc. are the symptoms of laceration.
Treatment
(i) Try to stop bleeding by compression.
(ii) Clean the wound with water.
(iii) Apply band-aid on the wound.
(iv) Repeat dressing of the wound.
(v) In case of severe injury take medical help.
7. Incision : Incision tend to heal sooner than laceration. Incision are cut on skin
with sharp edges which can bleed freely. Usually this cuts are made from sharp
cutting object such as broken glass.
Treatment
(i) Clean the cut with iodine tincture, so that germ may be removed from the
wound.
(ii) Bandage the cut with the help of cotton and band-aid.
(iii) In case of excessive bleeding bandage the cut tightly and if necessary, visit
the doctor immediately.
B. Bone Injuries (Dislocation,
Fracture) : Bone injury is a serious
injury and it is very painful.
If bone injury is not handled
properly, it may lead to permanent
disability thus, to he handled by
an expert Doctor. Bone injury can
be classified in two categories as
follows :
Fracture of Radius
Various Types of Fractures
Fracture : Fracture is a broken or cracked bone mainly caused by terrible force due
to accidents. It is caused due to direct or indirect impact, collision, falls, accidents etc. in
different sports. Fracture can be categorized as follows :
1. Simple Fracture : The fracture without any wound is called simple fracture.
2. Compound or open fracture : In this fracture there is cut over the skin by the
sharp edges of broken bone or by external object along with broken bones.
Generally, the broken bone comes out through the skin by tearing it.
3. Green Stick Fracture : These fractures are commonly seen in children because
their bone are very soft and delicate whenever there is any stress on the bone or
it is bent.
4. Comminuted Fracture : When a bone is broken up into many small pieces. It
is called comminuted fracture. Such type of fracture is possible in cycle race or
motor cycle race.
5. Impacted Fracture : The broken bone is driven into another bone. It is called
impacted fracture.
6. Complicated Fracture : Bone is crushed, moreover, the delicate organs like brain,
heart, liver, kidney nerves, blood vessels, etc. are damaged by it. These type of
fractures are complicated and dangerous. Such fractures are common in high
jump and pole vault.
7. Stress Fracture : It is small crack in bone. It can caused due to overuse of a stretch
activities. That is why what it is common in athletes and runners.
8. Transverse Fracture : It is a fracture that occurs in the spinal bone. It is severly
painfull. Medical help is necessary to rectify this injury. Sometime even a surgery
or an operation may be required to treat this fracture.
9. Obligue bone fracture : These are slanted fractures that occur when a force is
applied at any angle other than a right angle on bone.
Symptoms
There is severe pain, swelling, numbness, tenderness and bruising at the site of the
fracture. The affected parts are painful and can’t be moved easily.
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Treatment
(i) The mobility of damaged fragments of bone should be prevented by using
splints, slings and bandage.
(ii) Try to locate the fracture by touching very gently.
(iii) If there is a compound fracture neither use any antiseptic nor wash the
wound. At that time, use the dry and disinfectant bandages.
(iv) Careful and comfortable transportation of injured should be planned to
the hospital to seek medical treatment.
(v) In the case of fractures, with appreciable displacement, the immobilization
is done after a satisfactory corrective reduction. Immobilization is done
by using plaster of Paris casts.
(vi) If there is fracture in femur, anesthetics should be given to the injured
athlete and the affected should be immobilised.
C. Joint Injuries : Dislocation of a joints is a main
injury. Intact, it is a dislocation of surface of bones.
There are following types of dislocations :
Dislocation : When the bones displaced from its
original position, it’s called dislocation. Dislocation
is main injuries of joints.
Symptoms : Intense pain, total loss of functioning,
swelling of the joints, tenderness, may be temporary
paralysis of the injured limb, etc.
Treatment
(i) All movements of the patient should be
restricted to prevent complications.
(ii) Ice packs could help to relative pain, or to Dislocation of Right Shoulder
reduce the inflammatory swelling.
(iii) Patient must be rushed the hospital
to seek medical treatment.
(i) Dislocation of lower Jaw : Generally,
it occurs when the chin strikes to
any other object. It may also occur if
mouth is opened excessively.
(ii) Dislocation of Shoulder Joint :
Dislocation of shoulder joint may
occur due to sudden jerk or a fall on
hard surface. The end of the humerus
comes out from the socket.
(iii) Dislocation of Hip Joint : By putting
maximum strength spontaneously Dislocation of Right Hip Shoulder
may cause dislocating of hip joint. The end of the femur is displaced from
the socket.
Prevention
1 . Adequate warm-up should be performed prior to any physical activity.
2. Proper conditioning should be done in preparatory period.
3. Protective equipments should be used as per requirement of the game/sport.
4. Always obey the rules and regulations.
5. The affected limb should be immobilised immediately by bandages. You should
not try to adjust the dislocated limb.
6. The victim should be taken to hospital promptly on a stretcher.
PREVENTION OF SPORTS INJURIES
The risk of injury accompanies participation in almost all sporting activities. As the number
of participants a both competitive and recreational sports has increased, there has been a
corresponding increase in the number of injuries. Sports injuries can have profound, long
lasting effects on sportsperson. Injuries, particularly these not properly cared for, may
develop into conditions that can last a lifetime. Some of these conditions are chronic for
example Tennis Elbow. Runner’s knee or obsterthritis. Even sometimes, due to injury, a
sportsperson can not take part in sports competition. It may have a negative impact on
the sports performance. The famous scientists suggest that the injury rate can be reduced
by 25% if sportsperson takes appropriate steps for the prevention of sports injuries which
are described below :
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1. Proper Warming : Proper warmup is essential for the sportspersons before taking
the part in training or sports competition. It definately reduces the chances of
getting injury because muscles remain in tone up position after getting proper
warm-up. A proper warm up routine should be of atleast ten minutes. Such type
of warm-up is always helpful in reducing the chances of sports injury.
2. Balanced Diet : Balanced diet is necessary for all the players or athletes because
the lack of essential minerals and vitamins like calcium, phosphorus and vitamin
‘D’, etc. make bones weak. And weak bones cause sports injuries. So, balanced
diet is helpful in the prevention of sports injuries.
3. Use of Protective Equipments : The best way to prevent from sports injuries, the
use of protective equipment is essential. The stress should be laid down on the
quality of protective equipment.
4. Use of proper Technique : The sportsperson should learn the proper technique
of sports or games from a qualified coach or trainer so that the risk of getting
injuries may be reduced.
5. Obeying the rules : The athletes or players should obey the rules of games/sports
properly so that the sports injuries can be prevented upto some extent.
6. Proper knowledge of sports skills : If a player has deep knowledge of sports skills
and is efficient completely in performing those skills you can prevent injuries
upto some extent. For example, a high jumper should have proper knowledge
and efficiency in landing skill. If he is not efficient in this skill he may get injury
while landing.
7. Proper Conditioning : It is a fact that many injuries are caused by weak muscles
which are not ready to meet the demand of your sports or games. So, for getting
proper muscular strength, proper conditioning of your body is essential.
Weight training and circuit training methods are important methods of proper
conditioning. These methods improve the neuro-coordination which is also
helpful in preventing sports injuries.
8. Proper Sports Facilities : Infact, sports injuries can be prevented, if good quality
of sports equipments and proper sports grounds are available for practice and
competition. If playground are maintained properly, the chances of getting
injury on the playground will be reduced.
9. Unbiased officiating : Good officiating is also essential in preventing sports
injuries during a match. If the officials of the match are biased, there may be
more chances of indiscipline among players which may further lead to injuries.
10. Proper Cooling Down : Cooling down should be proper. Atleast for 5 to 10 minutes
light aerobic activity such as slow running or jogging should be performed. After
that stretching exercises should be done for five minutes. Proper cooling down
helps in removing the waste products like lactic acid, etc.
TIPS FOR PREVENTING SPORTS INJURIES

1. Avoid training when you are tired.
2. Any increase in training load should be preceded by an increase in strengthening.
3. It you experience pain during training period. Stop your training session
immediately.
4. Pay attention to hydration and nutrition.
5. Equipment should be appropriate and safe to use.
6. Allow lots of time for warming up and cooling off.
7. Carbohydrate during periods of heavy training
8. Increase in training should be matched with increase in resting.
9. Treat even seemingly minor injuries very carefully to prevent them becoming a
big problem.
10. Training and competition areas should be clear of hazards.
11. Introduce new activities very gradually.
12. Check overtraining and competition courses beforehand.
13. Stay away from infectious areas when training or competing very hard.
14. Be extremely fussy about hygiene in hot weather.
15. Have regular hot massage.
16. Never train hard if you are stiff from the previous effort.
1. Soft Tissue Injuries Treatment
(i) Apply a compression of ice or lint soaked in equal parts of spirit and water
at the time of injury.
(ii) Continue ice massage three to four times a day.
(iii) After three days, apply heat instead of ice massage and massage gently to
reduce swelling.
(iv) For the purpose of rehabilitation, the flexibility exercises should be
performed carefully.
2. Strain Treatment
(i) The injured limb should be kept in a comfortable position.
(ii) Cold compression should be used immediately for 20 to 30 minutes. Direct
application of ice is not recommended. The ice pieces should be wrapped
in cotton or cloth.
(iii) If pain still persists, some painkiller may be given to the injured player.
(iv) The injured person should be elevated.
(v) After 5 days warm water should be applied.
(vi) If many muscles or organs are damaged, a doctor should be consulted
immediately.
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3. Sprain Treatment
(i) Don’t move the injured part and go for medical advice.
(ii) In mild sprain apply ice compression 3 to 4 times a day for three days and
cover the
(iii) After three days apply heat.
(v) In case of ankle sprain, ‘8’ type bandage should be tightened.
(vi) If pain still persists painkiller should be given to the injured person.
4. Abrasian Treatment
(i) Wash the affected area with soap and warm water.
should not be done
(iv) If there is a severe pain, painkiller may be given.
5. Cramp Treatment
(i) Complete rest to the affected individual.
(ii) Drink sufficient water (preferably salty or juices) during prolonged
activity.
(iii) Massage over affected part after sometime.
(iv) If pain is more, apply ice or cold compression for some duration.
(v) Preventing overexertion of muscles in excessive hot or cold climate.
6. Bone Injury Management Treatment
(i) The mobility of damaged fragments of bone should be prevented by using
splints, slings and bandage.
(ii) Try to locate the fracture by touching very gently.
(iii) If there is a compound fracture neither use any antiseptic nor wash the
wound. At that time, use the dry and disinfectant bandages.
(iv) Careful and comfortable transportation of injured should be planned to
the hospital to seek medical treatment.
(v) In the case of fractures, with appreciable displacement, the immobilization
is done after a satisfactory corrective reduction. Immobilization is done
by using plaster of Paris casts.
(vi) If there is fracture infemur, anesthetics should be given to the injured
athlete and the affected should be immobilised.
7. Management of Joint Injuries Treatment
(i) All movements of the patient should be restricted to prevent complications.
(ii) Ice packs could help relative pain, or to reduce the inflammatory swelling.
(iii) Patient must be rushed to the hospital to seek medical treatment.
7.6 FIRST AID-AIMS AND OBJECTIVES

Meaning of First Aid : First-Aid is the assistance given to person suffering a sudden
injury. Before the final treatment.
In other words it can be said the help given by a trained or untrained person with
available resources is called First-Aid.
Modern time is a technical period. It is a time full of scientific inventions. On the
one hand the inventions of science has made our life simple and easy. On the other hand
because. A same inventions our life has become full of complexities and accidents. Today,
any time accidents may occur anytime on the road, just because of increasing transports.
In the same way, any accident can happen during household work or by any electric
shock, etc. Some injury may happen while playing. In this situation, the victim need
immediate medical help. This is done by First-Aid. It sometimes proves to be life-saver..
AIM AND OBJECTIVE OF FIRST-AID
1. To preserve life : The first aim of first aid is to pressure the life of an injured
person. But there are some limitation which are necessary to understand. Such
as rebandage on the injury is not in the range of first-aid.
2. To reduce pain : Reducing the pain of an injured person is also an important
objective of first-aid. Pain is a common phenomenon in any accident. This pain
can be reduced with the help of First-Aid.
3. Helpful in improving Plight : It is necessary to keep the condition of patient but
of pain before any medical help. If there is strong blood flow, the condition may
worsen. Then it must be controlled. To control this condition the speed of blood
flow should be reduced. The speed of blood flow can be reduced by keeping the
person in stationary position.
4. Prevent injury becoming worse : First-aid is helpful in prevention of further
worsening of existing injury. It this prevention is not endured on right time, it
may get more severe and more complications may arise.
5. Immediate Medical help : Medical help is necessary in severe injury. The injured
person should be taken to the hospital as soon as possible. But if the person
helping him is alone or the injured person is not in condition to take him at
hospital at the time of injury. First-aid should be provided and then he should be
taken to hospital at the earliest.
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Important Questions
1. Define Physiology.
2. What is Flexibility ?
3. What do you mean by cardiovascular system ?
4. Write a short note on capillaries.
5. What is cardiac output ?
6. What do you mean by stroke volume ?
7. What is circulatory system ?
8. What do you understand by blood pooling ?
9. Can you define ageing ?
10. What is strain?
11. What is contusion?
12. What is fracture?
13. What is dislocation of joint?
14. What are soft tissue injuries?
15. What is strain ?
16. What do you mean by contusion ?
17. What is abrasion ?
18. What is green stick fracture ?
19. What do you mean by compound fracture ?
1. What do you mean by oxygen intake and oxygen uptake ?
2. How does heredity and diet affect the physical fitness ?
3. Does joint structure determine the flexibility ?
4. Discuss the blood.
5. Write a note on heart.
6. Write any two effects of exercise on cardiovascular system.
7. Briefly explain about ageing.
8. Briefly discuss the circulatory system.
9. Write any two effects of exercise on circulatory system.
10. Briefly explain about ageing.
11. Discuss the effects of ageing on the size and strength of muscles.
12. Elaborate the effects of ageing on bone density.
13. Explain any three physiological factors determining speed.

14. Elaborate any three physiological factors determining endurance.
15. How does exercise affect the cardiovascular system? Write any three short term
effects.
16. Discuss how does exercise affect the circulatory system.
17. Elaborate any three physiological changes occuring due to ageing.
18. What steps should be taken to prevent sports injuries ?
19. What are soft tissue injuries ? What are its types ?
20. What is contusion ? Mention the first aid for contusion ?
21. Explain the tips for preventing sports injuries ?
22. What is strain ? Write its symptoms and prevention.
23. What is Abrasion ? What are its symptoms and prevention ?
24. What do you mean by bone injuries ? Explain the types of fracture.
25. What do you mean by joint injuries ? Explain the types of dislocations of joints.
LONG ANSWER TYPE QUESTIONS (5 MARKS)
1. What is physiology? Discuss about he various physiological factors determining
physical fitness.
2. Discuss the physiological factors determining ‘strength’ as a component of
physical fitness.
3. Discuss any five effects of exercise on cardio-vascular system.
4. Elucidate any five physiological changes due to ageing.
5. Elaborate the role of regular exercise on ageing process.
6. Explain the soft tissue injuries in detail.
7. What steps should be taken to prevent sports injuries ?
8. Write a short note on the following :
(a) Contusion (b) Sprain (c) Strain (d) Bone Injuries (e) Joint Injuries or Dislocation
185

Q1. What do you mean by physiology?
Ans. Physiology is the scientific study of functions in living organism. It includes how
any organism, organ systems, cells, organs and bio-molecules do the chemical or
physical functions.
Q2. State any one physiological factor which determines flexibilty ?
Ans. This factor is also limiting the range of movements. For making any movement
at a joint the muscle must contract to execute the movement. If muscles are not
regularly stretched, they tend to get shorter and finally lead to restrict the range
of movement possible at a joint. The stretchability of muscles is trainable up to
some extent.
Q3. What do you mean by cardiac output?
Ans. Cardiac output is the amount of blood pumped by the heart in one minute
measured in min. It is product of stroke volume and heart rate (SV × HR = CO).
At rest, the cardiac output is about 5L/min. During intense exercise, this can
increase upto 20-40 L/min.
Q4. What do you mean by cardiovascular system?
Ans. Cardiovascular system consist of the heart, blood vessels and approximately 5
litres of blood that the blood vessels transport. Cardiovascular system undergoes.
Many drastic changes during and immediately after intense exercise. The exercise
leaves short term as well as long term effects on the cardiovascular system.
Q5. What do you mean by ageing ?
Ans. Ageing is an inevitable and extremely complex, multi-faetorial process. It is
characterised by the progressive degeneration of organ systems and tissues. It is
largely determined by genetic and influenced by a wide range of environmental
factors such as diet, exercise, exposure to micro-organism, pollutants and
radiation, etc. In fact, ageing is a process of gradual changes in the body with
the passage of time. These changes are noticeable usually after 30s. Ageing, in
its broadest sense is the continuous and irreversible decline in the efficiency of
various physiological functions.
Q6. Write about first aid to be given in any sport injury.
Ans. The first aid to be given in any sports injury are :
(a) First thing should be done first. Respond quickly for the assistance without
wasting any time.
(b) Adopt a calm and methodical approach to the injured.
(c) Quick and confident examination will be helpful to the injured. Time spent
on long and elaborate examination of a injured may be time lost in his
ultimate recovery.
(d) Treat obvious injuries and conditions endangering life, i.e. sever bleeding,
shock, etc. before making a complete diagnosis.
Q1. Explain any three physiological factors determining speed.
Ans. The physiological factors determining speed are given below :
1. Mobility of the nervous system : Our muscles contract and relax at
maximum possible speed. Through the raid excitation and inhibition of
concerned motor centres, the rapid contraction and relaxation is made
possible. This is called the mobility of nervous system. The mobility of a
nervous system can be trained to a limit. It is genetic.
2. Muscle Composition : Each muscle consists of two types of muscle fibres,
i.e. fast twitch fibres (white fibres) and slow twitch fibres (red fibres). The
percentage of fast twitch fibres.
3. Flexibility : Flexibility also determines the speed. In fact, good flexibility
allows maximum range of movement without much internal resistance.
Q2. How does exercise affect the cardiovascular system? write any three short term
effects.
Ans. Cardiovascular system consist of the heart, blood vessels and approximately 5
litres of blood that the blood vessels transport. Cardiovascular system undergoes.
Many drastic changes during and immediately after intense exercise. The exercise
leaves short term as well as long term effects on the cardiovascular system, which
are mentioned here :
(A) Short-term Effects
1. Increase in heart rate : Generally the resting heart rate of an adult remains
at 72 beats per minute. The elite endurance athletes usually have 28 to 40
beats per minute. Basically, before exercise, the heart rate begins to increase,
which is called ‘anticipatory response’.
2. Increase in stroke volume : Stroke volume is the amount of blood ejected
per beat from the left verticle. It is measured in mil beat. Stroke volume
increases proportionally with exercise intensity. In untrained individuals
the stroke volume at rest remains at 50 to 70 mil beat. It increases upto 110
to 130 ml/beat during intense exercise. The stroke volume of experienced
athletes at rest remains at 90 to 110 ml/beat. It increases up 150 to 220 ml/
beat during intensive exercise.
3. Increasing in cardiac output : Cardiac output is the amount of blood
pumped by the heart in one minute measured in min. It is product of stroke
volume and heart rate (SV × HR = CO). At rest, the cardiac output is about
5L/min. During intense exercise, this can increase upto 20-40 L/min.
Q3. Discuss any three physiological factors determining endurance.
Ans. Endurance is also an important component which is determined by the following
physiological factors :
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1. Lactic Acid Tolerance : The lactic tolerance is important for activities that
last for about 40 seconds or more. It can help in improving endurance. It can
be improved by training.
2. Movement Economy : The economical movements are significant for
endurance performance. A good technique in endurance sports can save
energy.
3. Muscle Composition : The slow twitch fibres are best used for aerobic
activities or endurance activities. They produce small levels of force for
long periods of time and that is why, they are better suited for endurance
activities.
Q4. Mention any three physiological factors which determine physical fitness.
Ans. 1. Heredity : Heredity or genes play an important role in individual’s growth
and development like shape, size, structure, height of individual, muscle
fibre type. Physical fitness is greatly dependent upon heredity or gene
factors of individual thus, affects physiological systems.
2. Diet : Diet plays an important role in affecting the components of physical
fitness. Your diet should include vegetables, fruits, whole grains, eggs,
meat, beans and nuts. It should be low in fat, cholestrol, salt and sugar.
You should always avoid fast food such as burgers, chips, cookies, pastries
and fried food, etc. A healthy balanced food is central to maintain fitness.
It provides right vitamins, minerals, proteins, fats and carbos which your
body needs.
3. LifeStyle : The lifestyle of a person also affects his wellness and fitness. A
person having habits like regular exercise, adequate and proper nutrition,
personal hygiene, etc. has positive effects on physical fitness.
Q5. Elaborate any four physiological changes in human body due to ageing.
Ans. Due to ageing following physiological changes are observed :
1. Metabolism and Body Composition : With ageing body needs lesser energy
hence the metabolism slows down. Due to changes in hormones in the old
age, people have less body fat and muscle mass.
2. Brain and Nervous system : Aging affects the brain and nervous system.
With aging the brains’s weight, the size of its nervous network and its
blood flow decreases. Memory changes and loss of memory are normal
part of ageing process. Recalling of recent memories becomes less and
remembering names and details becomes slower.
3. Urinary Incontinence : Ageing decreases the urinary continency. There is
also change in urinary system and mobility of urin decreases.
4. Heart and Blood Circulation : The efficiency of heart becomes less with
ageing. During activities, the heart has to work harder as a result the heart
muscles become a little larger. The blood circulation also slows down. Heart
valves become less flexible.

Q1. Discuss physiological factors determining the flexibillity as a component of
physical fitness.
Ans. There are many factors which determine the flexibility are mentioned here :
1. Muscle Strength : The muscles should have a minimum level of strength to
make the movement possible specially against gravity or external force. In
sprinting runnings the legs or knees can not be lifted to the required height
or angle if the related muscles (abdominal muscles) are weak.
2. Gender and Age : Gender and age also determines the flexibility. Females
tend to be more flexible than males. As a matter of fact that flexibility
decreases with the advancement of age. It is trainable. It can be enhanced
with the help of training as strength and endurance are enhanced.
3. Joint Structure : In human body, many different types of joints are there.
Some the joints intrinsically have a greater range of motion than others.
4. Stretchability of muscles : This factor is also limiting the range of
movements. For making any movement at a joint the muscle must contract
to execute the movement. If muscles are not regularly stretched, they tend
to get shorter and finally lead to restrict the range of movement possible at
a joint. The stretchability of muscles is trainable up to some extent.
5. Internal Environment : Internal environment of the athlete influences
the flexibility. For example 10 minutes in a warm bath increased body
temperature and flexibility whereas, 10 minutes stay outside in 10oC
reduces body temperature and flexibility.
Q2. Enumerate any five effects of exercise on circulatory system.
Ans. Circulatory system is a biological phenomenon which circulates the blood and
lymph through the body. It is consist of heart, blood vessels, blood lymph,
lympathic vessels and glands.
The circulatory system transports the nutrients like amino acids, electrolytes,
oxygen, carbondioxide, hormones, blood cells, etc. to and from cell in our body. It
helps in nourishment of body help fight the diseases, stabilize body temperature,
pH and to maintain homeostasis.
Effect of exercise on the circulatory system
1. Increase in oxygen circulation to muscles : Blood contains three different
types of cells, i.e. white blood cells which fight infection, red blood cells that
transport oxygen and platelets which help in blood clotting. All these cells
float in blood plasma. When you exercise your red blood cells are saturated
with oxygen and increases the transportation of enough oxygen to the
muscles.
2. Expansion of blood vessels : When you exercise, adrenaline hormone
expands the blood vessels and allows to pass a greater volume of blood
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than normal. Expansion of blood vessels become more prominent during
exercise.
3. Blood Pooling : When you exercise, blood is diverted from non-essential
organs like digestive system or reproductive system to the working
musceles. This is called blood pooling. When the strenuous exercise is over,
the pooled blood moves out of the muscles back into general circulation,
particularly after cooling down.
4. Increase in the size of heart : You cannot do the exercise of your heart
directly, but when you perform any exercise regularly, your heart rate
increases. It means your heart performs exercise automatically. This process
develops the muscles of the heart. Hence, exercise increases the size of the
heart. Along this, heart is strengthened and becomes efficient in doing its
job.
5. Increase in stroke volume : Stroke volume is a volume (quantity) which the
heart pumps out, the blood in one single stroke in aorta. Heart’s efficiency
and big size (after regular exercise) increase the stroke volume. Although
it is a fact that higher the heart rate, lesser the stroke volume and lower the
heart rate, more the stroke volume. If two individuals (an experienced and
a beginner) perform exercises, the experienced one will have greater stroke
volume in comparison to the beginner.
Q3. Elaborate the role of regular exercise on ageing process.
Ans. Ageing is an inevitable and extremely complex, multi-fatorial process. It is
characterised by the progressive degeneration of organ systems and tissues.
One of the most important physiological law is that the efficiency of an organ
improves with use and diminishes with disuse. Moreover the benefits of exercise
are not permanent and they disappear slowly if exercising is discontinued. The
benefits of exercise an ageing process are as follows :
1. Maintaining the muscle mass : Muscle mass decreases with advancing age.
Ageing has a negative effect on metabolism. Regular exercise decreases the
loss of lean body mass and drop in the metabolic rate. Regular exercise also
reduces the accumulation of fats.
2. Looking Younger : Regular exercise develops the cells in the body which
help look younger on molecular level.
3. Improved brain function : Exercise and physical activities increase the
blood and oxygen flow to the brain by 15%. It improves the functions of
brain and keeps your brain sharp to some extent. It also keeps the memory
maintained.
4. Helps in maintaining bone density : Exercise makes the bone stronger. Bone
density decreases with age. It usually leads to fracture and osteoporosis.
Physical exercise helps maintain bone mass and prevents osteoporosis.
Strength exercises improve the resistance and make the muscles work
stronger. It also improves density.
5. Reduces the risk of age-related diseases : Regular exercise reduces the risk
of a member of health problems which ageing persons face like obesity,
hypertension, type 2 diabetes and heart diseases, etc. Regular exercise
decreases blood sugar level, decreases bad cholesterol, increases good
cholestrol, decreases blood pressure and decreases blood vessel stiffness.
6. Improves sleep : Regular exercise prevent many neurological and
psychological changes of ageing. Endurance exercises boost the mood and
improve sleep. They also help keep away from anxiety and depression and
preventing memory loss.
7. Improves Balance and Stability : Exercise and regular physical activities
aerobic and flexibility exercises improve the balance, flexibility, stability
and stamina and help slow down the ageing process. Exercise will help the
aged people moving gracefully, avoid injuries and prevent the falls.
8. Enhances the capacity of Lungs : Regular physical exercise enhances the
capacity of lungs. It reduces the loss of elasticity of the lungs and chest
wall. It also plays a key role in keeping the lungs strong. Regular exercise
increases oxygen uptake and oxygen exchange.
9. Reduces stress and tension : Regular exercise has a unique capacity to
exhilarate and relax to depression and reduce stress and tension. In fact,
regular exercise also stimulates the production of endorphins, the body’s
natural painkillers and mood elevators. Such benefits of exercise help in
delaying the ageing process.
In conclusion, we can say that regular exercise play a significant role on ageing
process because it has an ample benefits which usually help in delaying the
ageing process. Yoga, pranayam moderately aerobic activities, etc. are best for
the elderly adults.
Q4. Explain Soft tissue injuries in detail?
Ans. There are various types of common sports injuries which are as following :
(a) Soft tissue injuries
(b) Bone injuries
(c) Joint injuries
Soft Tissue Injuries : There are three types of soft tissue injuries
(i) Contusion (ii) Strain (iii) Sprain (iv) Abrasion
(i) Contusion : Contusion is a muscle injury. A direct hit with or without any
sports equipment can be the reason of contusion. Contusion is common in
boxing, wrestling and kabaddi.
Symptoms :
(i) Swelling and pain
(ii) Stifness
(iii) Discoloration of sking
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Treatment :
(i) Apply a compression of ice.
(ii) Continue ice massage three to four times a days.
(iii) After three days, apply heat instead of ice massage and massage gently
to reduce swelling.
2. Strain : It s a muscle injury. This injury causes or overstretching of muscle
fibre. Mostly sudden overstretching in athletics cause tearing of quadriceps
as in gymnastics, weight rifting, track and field.
Sign & Symptoms
(ii) Pain in arms or legs
(iii) Loose of strength in movement
Treatment
(i) The injured limb should be kept in comfortable position.
(ii) Cold compression should be used for 20 to 30 minutes.
(iii) If pain still persists, painkiller may be given.
(iv) After 5 days warm water should be applied.
(v) If injury is far beyond repairable by these measures, doctor should be
consulted immediately.
3. Strain : It is a ligament injury. It may occur due to overstretching or tearing
of ligament generally it occurs at wrist joint or ankle joints.
Symptoms : Swelling, inflamation, severe pain, tenderness, etc.
Treatment :
(i) Do not move the injured part and go for medical advice.
(ii) In mild sprain apply ice compression 3 to 4 times a days for three days
and cover the affected area.
4. Abrasian : Abrasian is a superficial injury of skin. Abrasian occurs due to
friction with certain equipment of fall over the area where the bone is very
close to skin. It occurs to the upper part of the skin. Such injuries occurs in
sports like wrestling, football, cricket, hockey and tracks and field, etc.
Symptoms : Scraping of skin with burning pain, bleeding or dozing at the
abrasion point.
Treatment :
(i) Wash the affected area with soap and water.
should not be done.

(iv) If pain persists, pain killer may be given.
Q5. Write a note on :
(a) Contusion (b) Sprain (c) Strain (d) Bones Injuries (e) Joint Injuries or
dislocation
Ans. (a) Contusion : Contusion is a muscle injury. A direct hit with or without any
sports equipment can be the reason of contusion. Contusion is common in
boxing, wrestling and kabaddi.
Symptoms :
(i) Swelling and pain
(ii) Stifness
(iii) Discoloration of sking
Treatment :
(i) Apply a compression of ice.
(ii) Continue ice massage three to four times a days.
(iii) After three days, apply heat instead of ice massage and massage gently
to reduce swelling.
(b) Strain : It s a muscle injury. This injury causes or over stretching of muscle
fibre. Mostly sudden over stretching in athletics cause tearing of quadriceps
as in gymnastics, weight rifting, track & field.
Sign & Symptoms
(ii) Pain in arms or legs
(iii) Loose of strength in movement
Treatment
(i) The injured limb should be kept in comfortable position.
(ii) Cold compression should be used for 20 to 30 minutes.
(iii) If pain still persists, painkiller may be given.
(iv) After 5 days warm water should be applied.
(v) If injury is far beyond repairablility by these measures, doctor should
be consulted immediately.
(c) Strain : It is a ligament injury. It may occur due to overstretching or tearing
of ligament generally it occurs at wrist joint or ankle joints.
Symptoms : Swelling, inflamation, severe pain, tenderness, etc.
Treatment :
(i) Do not move the injured part and go for medical advice.
(ii) In mild sprain apply ice compression 3 to 4 times a days for three days
and cover the affected area.
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(d) Bone Injuries : It is a serious injury and it is very painful. If bone injury is
not handled properly, it may lead to permanent disability thus, it should be
handled by expert doctor. Bone injury can be classified in three categories :
(i) Dislocation
(ii) Fracture
(iii) Joint injuries
(i) Dislocation : When the bones displaced from its original position, it’s
called dislocation. Dislocation is the main injury of joints.
Symptoms : intense pain, total loss of functioning, swelling of the
joints, tenderness and temporary paralysis of injured limb etc.
(ii) Fracture : Fracture is a broken or cracked bone mainly caused by
terrible force due to accidents. It is caused due to a direct or an indirect
impact, collision, falls, accidents, etc. fracture can be categorized as
follows :
(i) Simple Fracture
(ii) Compound or open fracture.
(iii) Green and fracture.
(iv) Comminuted fracture.
(v) Impacted fracture.
(vi) Complicated fracture.
Symptoms : Severe pain, swelling, numbers, tenderness, bruising at
the side of fracture.
(iii) Joint Injuries or Dislocation : Dislocation of a joints is main injury.
Infact, it is a dislocation of surface of bones. There are following types
of dislocation :
(i) Dislocation of lower joint
(ii) Dislocation of shoulder joint
(iii) Dislocation of Hip joint
Prevention :
1. Adequate warm up should be performed prior to any physical
activity.
3. Protective equipments should be used as per requirement of the
games/spotrts.
5. The victim should be taken to hospital immediately on a stretcher.
(e) Joint Injuries or Dislocation : Dislocation of a joints is main injury. Infact, it

is a dislocation of surface of bones. These are following types of dislocation:
(i) Dislocation of lower joint
(ii) Dislocation of shoulder joint
(iii) Dislocation of hip joint
Prevention :
1. Adequate warm up should be performed prior to any physical activity.
3. Protective equipments should be used as per requirement of the
games/spotrts.
5. The victim should be taken to hospital immediately on a stretcher.
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1. Physiology is the studies of
(a) animal science (b) living organisms
(c) dead and decayed things (d) plant science
2. Percentage of fast and slow twitch fibre
(a) can be reduced (b) can be increased
(c) cannot be changed (d) can be changed
3. What is responsible for enhancing muscles contraction with more speed?
(a) High percentage of fault twich fibre
(b) Low percentage of fault twich fibre
(c) High percentage of slow twich fibre
(d) Low percentage of slow twich fibre
4. Who determines physical fitness?
(a) Strength and speed (b) Inflexibility
(c) Weekness (d) Bad posture
5. What happen to blood pressure during exercise?
(a) It increases. (b) It decreases.
(c) It stops.
(d) It flows for sometime and then stops abruptly.
6. The capacity of the muscles to absorb and consume oxygen is called
(a) oxygen intake (b) oxygen gain
(c) oxygen uptake (d) oxygen transfer
7. What is important to maintain fitness?
(a) Protein-rich food (b) Fibres and minerals
(c) Fats (d) A balanced diet
8. Stroke volume at rest in an untrained individual is
(a) 90 to 110 ml/beat (b) 70 to 110 ml/beat
(c) 50 to 70 ml/beat (d) 50 to 90 ml/beat
9. Stroke volume at rest in an experienced athlete
(a) 74 to 110 ml/beat (b) 50 to 70 ml/beat
(c) 90 to 110 ml/beat (d) 50 to 90 ml/beat
10. Systolic blood pressure of a healthy person
(a) Ranges from 60-90 mm Hg (b) Ranges from 200 mm Hg
(c) Ranges from 50-90 mm Hg (d) Ranges from 110-140 mm Hg
11. What happens when muscle size decreases?
(a) The strength of muscles begins to change.

(b) The strength of muscles decreases.
(c) The strength of muscles increases.
(d) The strength of muscles remains same.
12. Regular exercise over a period of time leads to
(a) slower heart rate (b) decreased heart size
(c) less oxygen (d) less blood volume
13. At which age strength decreases gradually?
(a) 30 to 35 (b) 35 to 40
(c) 35 to 45 (d) 45 to 50
14. At what age sense a smell decreases?
(a) At the age of 30 years (b) At the age of 40 years
(c) At the age of 50 years (d) At the age of 20 years
15. Sprains can be classified into .................. grades
(a) three (b) two
(c) four (d) one
16. Sprain is
(a) muscle injury (b) bone injury
(c) brain injury (d) ligament injury
17. RICE is the standard treatment for ........................
(a) fracture (b) abrasion
(c) contusion (d) sprains
18. When does abrasion occur
(a) Due to friction (b) due to strain
(c) Due to unbalanced contradaction of muscles
(d) Due to fracture
19. Which of the following is an immediate help?
(a) Physiotherapy (b) Operation
(c) First Aid (d) Surgery
20. In sports injuries, the three ‘D’ are the aim of ..................
(a) Exercise (b) First aid
(c) Fracture treatment (d) Operation
21. The science of how living things function normally is called:
(a) Psychology (b) Physiology
(c) Kinesiology (d) Biomechanics
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22. What is the ability to perform cardiovascular exercises like running, aerobic
exercise or swimming, for an extended period of time called?
(a) Speed (b) Strength
(c) Endurance (d) Flexibility
23. Endurance athletes generally possess high percentages of:
(a) Fast twitch muscle fibres (b) Slow twitch muscle fibres
(c) Flexibility (d) Fat
24. The slow-twitch muscles, which predominantly are supplied with red fibres,
are adapted for
(a) strength (b) speed
(c) endurance (d) dynamic balance
25. Physical exercise done in the presence of oxygen is called
(a) aerobic (b) d
(c) isometric (d) isokinetic
ANSWER :
1. (b) 2. (c) 3. (a) 4. (a) 5. (a) 6. (b) 7. (d) 8. (c) 9. (c) 10. (d)
11. (b) 12. (a) 13. (c) 14. (c) 15. (a) 16. (d) 17. (d) 18. (a) 19. (c) 20. (b)
21. (b) 22. (c) 23. (b) 24. (c) 25. (a)
Biomechanics and
8 Sports
CONTENT
8.1 Meaning and Importance of Biomechanics in Sports
8.2 Types of movements (Flexion, Extension, Abduction & Adduction)
8.3 Newton’s Law of Motion & its application in sports
8.4 Friction & Sports
8.1 MEANING AND IMPORTANCE OF BIOMECHANICS IN

SPORTS
BIOMECHANICS
The word ‘Biomechanics’ has been derived
from a greek word ‘Bio’ and ‘Mechanics’.
‘Bio’ means ‘living things’ and ‘mechanics’
means ‘the field of physics, i.e. the forces
related to the body movements. Nowadays,
biomechanics is playing a very vital role in
improving the performance of sportspersons.
The teachers and coaches may be able to
improve the performance of students if they
have adequate knowledge of biomechanics.
Definitions: According to Dictionary.
Com– “Biomechanics is the study of the
action of external and internal forces on the
living body.” Fig. : Dick Fosbury performing high jump
Biomechanics is a subdiscipline that with fosubury technique
applies the laws of mechanics and physics to study the
Bodily movements and the causes of movements, both internally and externally. It
can also be said that biomechanics is the study of forces and their effects on living system.
For example the mechanics analysis of Javeline. Throw, shot Put, jumps, etc. is a branch
of biomechanics which deals with the function and action of various muscles, joints and
structures of human body.
Sports Biomechanics
Sports biomechanics is the physics of sports. In sports biomechanics the laws of
mechanics are applied to understand the athletic performance and to reduce the sports
injuries. Sports biomechanics has a great impact on performance, rehabilitation and
injury prevention.
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Importance of bio-mechanics in sports
Biomechanics is helpful in developing skilled movement patterns during the sports
and resistance training. It also improves performance of an athlete and minimizes the risk
of injury. Hence, athletes of all ages and experience level an get benefit from biomechanics.
It an athlete has learnt proper biomechanics will make their movement efficient
and performance better and will also boost their confidence with minimizing the risk of
injury in the field of sports. Every sportsperson wants to find faster, higher and stronger
movements with minimum injuries, so that they move to improve their performance in
the sports proper analysis of biomechanics can help them in achieving these skills.
For example: if an athlete learns proper biomechanics to throw a fast ball beginning
with the wind up stage and culminating with the follow through stage, will stay free
from the risk of injury
So, it may be said that the analysis and learning of proper biomechanics will assist in
a long-term development of an athlete. As biomechanics ensures the skilled performance
and reduces the risk of injuries, it enables an athlete pursue the highest level in the field
of sports.
Let us the important of biomechanics in sports in detail
1. Helpful in improving performance in sports: Biomechanics aims for improving
Performance of athletes in sports and other activities. A runner can perform better
without exhausting and for long duration if he learns the correct biomechanics of
running.
2. Improvement in Techniques: Techniques are the essential thing for improvement
in Performance. Techniques can be improved and learnt with the help of
biomechanics. Coaches and trainers use various methods to improve techniques
of the athlete in order to enhance their performance capacity.
3. Helpful in prevention of sports Injuries: Sports biomechanics is helpful in
prevention of sports injuries. A healthy athlete can perform better than an injured
athlete.
4. Development of better sports equipment: Use of biomechanics makes us able to
design sports equipment according to the need of sports and sports persons. For
example: an introduction of the new vaulting table after the 2000 olympics. This
new equipment brought new change in the field of gymnastics.
5. Helps in understanding human body: sports biomechanics provides qualitative
and quantitative knowledge regarding execution of various sports skills in the
light of biomechanical principals hence we come to know about the functioning
of human body scientifically.
6. Enhance training techniques: biomechanics gives direction to trainer in which he
can improve various training methods. It tells many ways of enhancing training
techniques in sports.
8.2 TYPES OF MOVEMENTS (FLEXION, EXTENSION,

ABDUCTION AND ADDUCTION)
Movements are classified into following categories:
(i) Flexion and Extension
(ii) Abduction and Adduction
Flexion and Extension: These movements occur in the sagittal plane and around a
frontal horizontal axis. These are the most common type of movements of human body.
Flexion: This type of movement takes place at a joint of two bones. Flexion is the
movement of body parts in which angle between two bones decrease. person flexes his
knee joint, the angle between his femur or upper leg and tibia/fibula/lower leg decreases.
Lateral flexion is a side bending of the spine and neck.
Examples of flexion are Tuck Jump, front dumbbell raise, Bicep Curl.
Extension: This type of movement also takes place at a joint of two bones. Extension
is the movement of body parts in which angle between two bones increases.
It is opposite of flexion when a person stands up his hence joint the angle between
his upper and lower leg increases.
Example: Straight leg dead lift, Triceps press down, Military press.
Abduction and Adduction
These movements occur in frontal plane and around a sagittal horizontal axis.
Adduction: The movement in the opposite direction and towards the centre of the
body is known as adduction.
Example: supine dumbbell flys, Hip adduction machine.
Abduction: Abduction is a movement laterally away from the midline of the body.
Example: Star Jump, hip Abduction.
Rotation: It is a form of movement in which the movement of bone is around a
central axis without any displacement from the axis.
Example: internal and external rotation of shoulders.
Circumduction: Circumduction is the combination of flexion, extension, abduction
and adduction movements.
8.3 NEWTON’S LAWS OF MOTION AND ITS APPLICATION IN

SPORTS
1. Newton’s first law of motion or Law of Inertia: It is first law of motion. According
to this law, a body at rest will remain at rest and a body in motion will remain
in motion at the same speed and in the same direction unless acted upon by an
external force.
A body will remain in its state of rest or motion unless some external force acts
on it. Similarly, if an object is in a state of motion tries to remain in the same
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position, unless some external force is applied on, the tendency of bodies to
resist a change in their state of motion is known as inertia. As a cricket ball will
continue to be in motion until it is not stopped by resistance of rough ground
and air.
Example : A thrown ball will not go on forever in a straight line with uniform
velocity, because of gravity and air resistance, two external forces that slow the
ball and pull it downward. In the same manner a rolling ball will eventually
come to rest because of frictional force, which always opposes the motion of one
body over another.
2. Newton’s second law or Law of Acceleration: It is the second law of motion.
According to this law, “acceleration of an object depends upon net force acting
upon the object and the mass of the object”.
Explanation: This law indicates hat a greater force is required to attain a certain
space and given time. If we fire a bullet on a windowpane it will pass through
the windowpane and if we throw a big stone at this windowpane, it will break
the glass pane. The bullet has greater momentum than the stone, because it
has greater speed. The second law of motion is applicable to relay races, while
exchanging zone.
Application in Sports : In cricket, while taking a high catch, the player is required
to move - hands backwards while taking the catch. This increases the time, thus
decreasing the force required to stop the ball. This ensures that the player doesn’t
get hurt in the process.
Newton’s Third Law or law of action and reaction: According to this law, for
every action, there is an equal and opposite reaction or for every action force
there is an equal and opposite reaction force.
Explanation: All forces act in pairs-, and one could say that for every force
exerted by c-s body on another body, there is an equal and opposite force
acting on the second body. Two forces must be interacted; for example, when a
sprinter drives against the start blocks, the blocks pus-back against his/her feet.
Carrying this further, the blocks must in turn push against the ground which
then instantly applies an opposite force against the blocks. If the blocks were to
slip, the- wouldbe inadequate reaction and the runner would have a poor start.
Other examples could walking, jumping and so on.
Application in Sports : In shooting, when a gun or pistol is fired the bullet
moves forward (action). The gun or pistol jerks backward (reaction). When a
person walks, he presses the ground in backward direction (action) by his feet.
The ground pushes him in forward direction with an equal force (reaction).
8.4 FRICTION AND SPORTS

Meaning of Friction
Friction is the force that acts between two surfaces they may be solid surface, fluid layers
and material elements sliding against each other. It creates obstruction to moving objects.
Friction is a force that is created whenever two surfaces move or try to move across each
other. Friction always opposes the motion or attempted motion of one surface across
another surface. Friction is dependent on the texture of both surfaces. Friction is also
dependent on the amount of contact force pushing the two surfaces together. .
Definition
According to Free Online Dictionary, “Friction is the rubbing of an object or surface
against another.”
According to oxford Dictionary, “Friction is the resistance that one surface on object
encounters when moving over another.”
Types of Friction
There are main two types of friction :
(i) Static Friction
(ii) Kinetic Friction or dynamic
(i) Static Friction : The opposing force that comes into play when one body
tends to move over the another surface, but the actual motion has not yet
started, is called static friction.
(ii) Kinetic Friction : Kinetic friction is the friction between objects in motion.
The surface of the object producing friction should be dry. It is a product
of the cofficient of kinetic friction and the normal reaction force. It occurs
when two surfaces are in motion relative to each other.
Advantages of Friction
1. Helps to move: Friction force helps to move the objects. It helps in running,
walking with friction of feet/shoes on surface.
2. Stops the moving object: It helps to stop the moving object by friction.
3. Produces Heat: The law of conservation of energy states that the amount of
energy remains constant. Thus, the energy that is lost due to friction in trying to
move an object is really turned to heat energy.
4. Hold or grip on an object : With the help of friction the ridge of skin of our
fingers and palm enable us to grasp and hold objects due to friction.
5. Keeps the objects in position : By friction, the objects can be placed in position.
Disadvantages of Friction
1. Makes movement difficult : Anytime you want to move an object, friction make
the job more difficult. Excess friction can make it difficult to slide a box accross
the floor, walk through deep snow.
2. Waste of energy : Excess friction means extra energy, thus, energy is being
wasted because of friction.
3. Wear and Tear of objects : Due to friction there is wear and tear of objects.
Lubrication is used to allow parts to move easier. Moreover, prevents wear and
tear.
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4. Slows down the speed : Friction slows the speed of moving objects. Rolling
shoes, smooth surface, lubricants, powders, etc. are used to make the movements
easier and minimize the friction.
5. Causes injuries : Friction can cause injuries if a person slides across the ground.
FRICTION IN SPORTS
Friction plays a very significant role in sports. Friction is an important force in every
sort activity and it is the dreving force for most of actions in sports. Locomotion requires
frictional force so the shoes we wear are specially designed to provide proper frictional
force between our feet and the supporting surface.
In football, the impact of friction may be observed in various areas of football like
when the quarter back throws the ball pass, there is friction between his fingertips and
the ball pass, there is friction between his fingertips and the ball helping to impart spin
to the football in the air. Secondly, In diving the friction between the diver and the water
contribute to the massive splashes. In Javelin, the friction between the hand and javelin
allows the thrower to grip the javelin. Without friction, the javellin would fall out of the
hand. The friction is also observed in roller skating between the surface and the wheels
of the skates.
Friction also occurs in walking, running, weight lifting, cricket, baseball, hockey,
basketball, handball, volleyball, etc. Without Friction we would not be able to play any
game or sport. Friction helps to catch, kick, roll, throw, etc.
Important Questions
1. What do you mean by biomechanics? (All India, 2018)
2. What is sports biomechanics?
3. Define motion.
4. Define work.
5. Define energy.
6. Can you define the power ?
7. What do you mean by friction ?
8. State static friction ?
9. What is linear motion ?
10. What is angular motion ?
1. Define work with examples in the field of sports.
2. Elucidate kinetic energy and potential energy.
3. Discuss ‘Angle of Release’
4. Discuss various types of friction.
5. Explain about the three laws of motion.
6. What is energy ? Explain about kinetic energy and potential energy.
7. Define work and write its type with examples.
8. What do you mean by Power ? Give example.
9. What do you mean by friction? Describe various types of friction.
(All India, 2016)
1. Explain the relationship between work, energy and power.
2. What is friction? Explain its types, advantages and disadvantages in the field of
sports. (All India, 2016)
3. Explain Newton’s law of motion. Discuss about their application in games and
sports. (All India, 2018)
4. What are the different types of body movements? Explain All India, 2019)
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Q1. What do you mean by biomechanics ?
Ans. “Biomechanics is the study of the action of external and internal forces on the
living body especially on the skeletal system”.
The word ‘Biomechanics’ has been derived from a Greek word ‘Bio’ and
‘Mechanics’. ‘Bio’ means ‘living things’ and ‘mechanics’ means ‘the field of
physics, i.e. the forces related to the body movements.
Q2. What is sports biomechanics?
Ans. Sports biomechanics is the physics of sports. In sports biomechanics the laws of
mechanics are applied to understand the athletic performance and to reduce the
sports injuries. Biomechanics in sports is the muscular, joint and skeletal actions of
the body during the execution of tasks, skills or techniques. Sports Biomechanics
has a great impact on performance, rehabilitation and injury prevention, along
with sports mastery.
Q3. Define work ?
Ans. In physics, work refers to an activity involving a force and movement in the
direction of the force. In other words, when a force acts to move an object. We can
say that work has been done on the object by the force.
Q4. Define energy ?
Ans. Energy is the strength or vitality required for sustained physical or mental
activity. Energy is defined as “the capacity of a body, animated or unanimated,
to do work.” It is measured as the total amount of work that a body can do.
Q5. Can you define the power ?
Ans. Power is the rate of doing work or the rate of using energy. The above definition
can be expressed as an equation :
Power = Work done/time taken to do work
or
P = W/T
Where P = Power in walks (w)
W = Work done in jouls (J)
T = Time taken in seconds (s)
Q6. State static friction.
Ans. The opposing force that comes into play when one body tends to move over
the surface of another, but the actual motion has not yet started is called static
friction.

Q1. What is energy? Explain about kinetic energy and potential energy.
Ans. Energy is the strength or vitality required for sustained physical or mental
activity. Energy is defined as “the capacity of a body, animated or unanimated,
to do work.” It is measured as the total amount of work that a body can do.
The most interesting thing about energy is its diversity. Energy is available in
many forms like heat, light, sound, chemical, mechanical, electrical, nuclear,
electromagnetic, etc. In sports our prime concern is about mechanical energy.
Mechanical energy is associated with the motion and position of the object. The
mechanical energy comes in two forms :
(i) Kinetic Energy : Kinetic energy is the energy due to motion. Based on this
principle, a moving object has the capacity to work due to its motion. It is
the kinetic energy of the object. Sports need kinetic energy because, sports
has movement.
(ii) Potential Energy : Potential energy is the energy or of an object due to its
position or configuration. It is a stored energy. For example, in weight-
lifting, archery, bows stored have the potential energy potential energy.
Potential energy is of two types : Gravitional Potential Energy, Strain
Potential Energy.
Q2. What do you mean by friction ? Describe various types of friction.
Ans. Meaning of Friction : Friction is resistance to forward motion. Friction is the force
resisting the relative motion of solid surface, fluid layers and material elements
sliding against each other. It creates obstruction to moving objects. Friction is
a force that is created whenever two surfaces move or try to move across each
other. Friction always opposes the motion or attempted motion of one surface
across another surface. Friction is dependent on the texture of both surfaces.
Definition
According to Free Online Dictionary, “Friction is the rubbing of an object or
surface against another.”
Types of Friction : There are main two types of friction :
(i) Static Friction (ii) Kinetic Friction
(i) Static Friction : The opposing force that comes into play when one body
tends to move over the surface of another, but the actual motion has not yet
started, is called static friction.
(ii) Kinetic Friction : Kinetic friction is the friction between objects in motion.
The surface of the object producing friction should be dry. It is a product
of the co-efficient of kinetic friction and the normal reaction force. It occurs
when two surfaces are in motion relative to each other. It is always present
when the static friction has been over and the surfaces move against each
other. As a result, kinetic friction is always lower than the static friction.
207
Q1. Write a note on : (a) Biomechanics (b) Energy
Ans. Biomechanics : ”Biomechanics is the study of the action of external and Internal
forces on the living body especially on the skeletal system”.
The word ‘Biomechanics’ has been derived from a Greek word ‘Bio’ and
‘Mechanics’. ‘Bio’ means ‘living things’ and ‘mechanics’ means ‘the field of
physics, i.e. the forces related to the body movements.
Definitions : According to Dictionary.Com – “Biomechanics is the study of the
action of external and internal forces on the living body.”
According to Paul Rogers, “Biomechanics is the science of a living body,
including how muscles, bones, tendons and ligaments work together to produce
movement.”
Sports Biomechanics : Sports biomechanics is the physics of sports. In sports
biomechanics the laws of mechanics are applied to understand the athletic
performance and to reduce the sports injuries. Biomechanics in sports is the
muscular, joint and skeletal actions of the body during the execution of tasks,
skills or techniques. Sports Biomechanics has a great impact on performance,
rehabilitation and injury prevention, along with sports mastery.
Mechanical Principles : Mechanical principles are the rules which work as guide
for athletes to build excellent technique to get maximum mechanical advantages.
Newton’s Law of Motion is the base of all these principles, which are applied in
sports training principles to achieve higher level of sports performance.
1. Law of Inertia : According to this law the body at rest tends to remain at
rest where as a body in motion tends to continue in motion with the same
speed and in the same direction unless it is acted upon by an outside force.
2. Law of Acceleration : According to this law, the velocity of a body is
changed when it is acted upon by an additional force. The acceleration or
declaration is directly proportional to and in the same direction of force.
3. Law of Counterforce : According to this law the application of any force
will create another force opposite and equal to the first force.
Energy : Energy is the strength or vitality required for sustained physical or
mental activity. Energy is defined as “the capacity of a body, animated or
unanimated, to do work.” It is measured as the total amount of work that a
body can do. The most interesting thing about energy is its diversity. Energy is
available in many forms like heat, light, sound, chemical, mechanical, electrical,
nuclear, electromagnetic, etc. In sports our prime concern is about mechanical
energy. Mechanical energy is associated with the motion and position of the
object. The mechanical energy comes in two forms :
(i) Kinetic Energy : Kinetic energy is the energy due to motion. Based on this
principle, a moving object has the capacity to work due to its motion. It is
the kinetic energy of the object. Sports need kinetic energy because, sports
has movement.
(ii) Potential Energy : Potential energy is the energy or of an object due to its
position or configuration. It is a stored energy. For example, in weight-
lifting, archery, bows stored have the potential energy potential energy is
of two types :
(a) Gravitional Potential Energy (b) Strain Potential Energy
(a) Gravitional Potential Energy : It is the potential energy due to an
object’s position relatively to the gravitational force of the earth. It is
related to the object’s weight and height above the ground.
(b) Strain Potential Energy : Strain potential energy is the energy due
to the deformation of an object. It is related to the stiffness, material
properties and its deformation. For example, when an ancher draws
his bow or a diver diflecting a diving board, strain energy is stored in
the deformed bow or diving board.
209

1. Planter Flexion is a movement that occur at ..................... joint
(a) knee (b) ankle
(c) shoulder (d) elbowl
2. Friction that keeps an object as rest is
(a) counter force (b) acceleration
(c) static Friction (d) kinetic Friction
3. Biomechanic makes the movements of an athlete
(a) skilled and attractive (b) slows down
(c) violent (d) abrupt
4. Biomechaics is a force related to
(a) flower irrigation (b) pisiculture
(c) mental movements (d) body movements
5. The laws used by Biomechanics to study body movements is
(a) Physics (b) Mechanic
(c) Both (d) None
6. “A body at rest or in uniform motion remains in the state unless an extermal
force is applied on it.” State the law of
(a) friction (b) counter force
(c) acceleration (d) inertia
7. When the two surfaces move across each other which force is generated?
(a) Acceleration (b) Friction
(c) Counter force (d) Inertia
8. Friction between objects in motion
(a) Kinetic friction (b) Static friction
(c) Fluid friction (d) Counter force
9. Static friction is
(a) when objects are in motion
(b) when object is moving
(c) when force comes between surface without starting the actual movement
between two objects
(d) None of the above
10. In cricket, taking a high catch in an example of
(a) static friction (b) Newton’s 1st law of motion
(c) Newton’s IIIrd law of motion (d) Newton’s IInd law of motion
11. According to which of the following law is stated that every action has equal
and opposite reaction?
(a) Acceleration (b) Inertia
(c) Counter force (d) Friction
12. Gliding movements occur in
(a) long bones (b) skull bones
(c) flat bones (d) small bones
13. Application of powder on carromboard increases
(a) acceleration (b) friction
(c) strength (d) support
14. Who is considered the father of Biomechanics?
(a) Newton (b) CV Raman
(c) Borelli (d) Johann Kepler
15. Lubricants are used to:
(a) Increase friction (b) decrease friction
(c) To light fire (d) to put off fire
16. It is difficult to walk on wet floor because:
(a) Floor gets spoiled (b) there is more resistance
(c) Force of friction is high (d) force of friction is very less
17. The force of friction depends upon
(a) Nature of surface of contact (b) material of objects in contact
(c) Both a and b (d) none of the above
18. how is friction due to air reduced
(a) streamlining (b) lubrication
(c) by using ball bearings (d) by polishing
19. friction can be increased by
(a) air cushion (b) lubricants
(c) using stand (d) using ball bearing
20. it is difficult to walk on a wet floor because:
(a) floor gets spoiled (b) more resistance
(c) force of friction is high (d) force of friction is very less
21. The study of forces & their effects on living systems is called as–
(a) Biochemistry (b) Anatomy
(c) Biomechanics (d) None of the above
22. Who wrote on the Motion of Animals in the 4th centruy BC?
211
(a) Plato (b) Confucius
(c) Charles Darwin (d) Aristotle
23. The circular motion combining flexion, extension, abduction and adduction
is–
(a) Circumduction (b) Pronation
(c) Supination (d) Retraction
24. If one straightens one‘s legs, the knees undergo–
(a) Flexion (b) Abduction
(c) Adduction (d) Extension
25. The movement of joints laterally away from the middle of your body is called–
(a) Flexion (b) Extension
(c) Adduction (d) Abduction
ANSWER :
1. (b) 2. (c) 3. (a) 4. (d) 5. (c) 6. (d) 7. (b) 8. (a) 9. (c) 10. (d)
11. (c) 12. (c) 13. (b) 14. (c) 15. (b) 16. (d) 17. (c) 18. (a) 19. (a) 20. (d)
21. (c) 22. (d) 23. (a) 24. (d) 25. (d)
9 Psychology and Sports
CONTENT
9.1 Personality; Its Definition & Types - Traits & Types (Sheldon & Jung
Classification) and Big Five Theories
9.2 Motivation, Its Types and Technique
9.3 Exercise Adherence : Reason to Exercise, Benefits of Exercise
9.4 Strategies for Enhancing Adherence to Exercise
9.5 Meaning, Concept & Types of Aggressions in Sports
INTRODUCTION
Psychology : The word ‘psychology’ is derived from two Greek words ‘Psyche’
and ‘Logos’, ‘Psyche’ means ‘soul’ and ‘logos’ means ‘science.’ So, psychology was first
defined as the ‘Science of Soul.’ In 18th century it was understood as the ‘Science of Mind.’
William James defined Psychology, “Psychology is the science of mental process.”
Sports Psychology : Sports psychology is the branch of Psychology which deals
with positive behaviour of sportsperson during training and competition period to
increase performance. Basically sports psychology is an interdisciplinary science which
study how psychological factors affect performance and how participation in sports and
exercise affects psychological and physical factors and performance of athletes. It helps
the sportsperson’s mental health and fitness.
Sports psychology may be defined as “Sports psychology is anything to do with the
brain within the bracket of sports.”
9.1 PERSONALITY; ITS DEFINITION & TYPES - TRAITS & TYPES

(SHELDON & JUNG CLASSIFICATION) AND BIG FIVE THEORIES
Personality : Personality is the combination of emotional, attitude and behaviour
response pattern of the individual.
Personality is the typical pattern of thinking, feeling and behaviours that make
a person unique. Personality is defined as the enduring personal characteristics
of an individual. When we say that some one has “good personality.” We mean
that they are likeable, interesting and pleasant to be with them.
DEFINITIONS
1. According to MC Doughall, “Personality is a synthetic unity of all mental and
physical functions in their intimate interplay.”
2. According to Munn, “Personality is the most characteristic integration of an
individual’s structures, modes of interest, attitude, behaviour, capacities, abilities and
aptitudes.”
DIMENSIONS OF PERSONALITY
Personality is the collective as well as integrated image of various dimensions such
as physical dimension, mental dimension, social dimension and emotional dimension.
The significant dimensions of personality are elucidated below :
1. Physical Dimension : Physique or the body of an individual is considered as the
basic of his or her personality. A healthy, muscular and good looking body of an
individual has a very positive impact on others. It forms the first impression of
one’s personality because it attracts attention of others. Balanced diet, physical
exercises and other environmental factors improve physique, appearance, health,
posture and glow on the face of an individual. Physically weak individuals can
neither protect themselves nor contribute in the progress of their nation. So,
physical dimension is really a significant dimension of personality.
2. Mental Dimension : Man is considered as the supreme creation of God due
to his intelligence. His intelligence adds charm to his personality. A good
physique without mind has no meaning. Many great personalities of the world
were not good looking but they possessed mental and intellectual qualities. The
development of thinking, reasoning, intuition and judgement, etc. are possible
only through education.
3. Emotional Dimension : Emotional stability or control over emotions such as
anger, fear, love, hate, etc. is another requirement of good personality. Emotionally
unstable person can be a threat to himself and the society. Man cannot be free of
emotions but emotions of an individual getting out of control can create many
problems for the individual and society. In fact emotional control is a sign of
good mental health of an individual and is, therefore, an important indicator of
personality.
4. Social Dimension : Sociability is a very important quality of an individual’s
personality. Human child learns to behave because he is basically sociable. He
learns by imitation, he learns by example and he learns by perception. He is
influenced in the first stance by behavioral patterns, customs, traditions, norms,
standards and manners prevalent in the society. Moreover, social dimensions
of a personality such as good habits, attitudes, co-operation, helpfulness,
sportsmanship and relationship, etc. are developed only in a social environment.
Therefore, to be acceptable as a member of society, the sociability aspects of an
individual personality cannot be ignored.
TYPES OF PERSONALITY
The psychologists have divided the personality into four types, i.e. A, B, C and D.
These types of personality are mentioned below :
1. Type ‘A’ Personality : The persons with this type of personality are very
competitive. They are self-criticial. They are characterized by high working

involvent. They are easily excited and owing to that they usually fall prey to
hypertension. They experience a persistent sense of urgency. So, they seem to be
always struggling against the clock. They quickly become impatient with delays.
Such types of persons can easily be aroused to anger, hostility and aggression.
They are more prone to heart ailments.
2. Type ‘B’ Personality : The persons of type ‘B’ personality are not competitive in
nature. They are easy going and patient. They usually do not become angry and
hostile. They are able to express their emotions appropriately. They are able to
cope with stress effectively. They are not over achievers and over ambitious in
life. They are usually quite satisfied in their lines. They can be called successful
persons in life.
3. Type ‘C’ Personality : In this type of personality the persons have pleasing and
appeasing nature. They are not able to express their emotions specially anger.
They are able to suppress their emotions efficiently. They are lethargic, passive
hopeless and pessimistic. Sometimes, they even deny their own needs. They
feel alone and their loneliness begins at an early age. They have such behaviour
pattern which may enhance the risk of cancer.
4. Type ‘D’ Personality : The persons with such type of personality usually suffer
from high degree of distress. They persistently suppress their feelings. Such
persons don’t share their emotions with other because they always have a fear
of rejection or disapproval. Such individuals are usually prone to heart ailments.
They are susceptible to high blood pressure, inflammation and depression. They
have great risk of premature death. They usually lead a poor of life.
According to Sheldon, there are three types of personalities on the
basis of physical traits.
(i) Endomorph : An endomorph person is generally stocky, with a large round
body, a short thick neck, short arms and legs and with a tendency to store body
fat. These persons are naturally strong in squat exercises. Sportspersons tend
not to be in this category, being either more mesomorphic or ectomorphic.
Generally, endomorphs rate poorly on physical fitness test.
PHYSICAL TRAITS OF AN ENDOMORPH
(i) It is soft and round body (ii) It gains muscle and fat very easily
(iii) It is generally short (iv) It hot stocky short
(v) It is of round physique (vi) It has a slow metabolism
(vii) It finds it hard to lose weight
PSYCHOLOGICALLY, THE ENDOMORPH IS
(i) sociable (ii) fun Loving
(iii) love of food (iv) tolerant
(v) even tempered (vi) good Humoured
(vii) relaxed (viii) with a love of comfort
(ix) need for affection
MESOMORPH
A mesomorphic person would be strongly built, with a broad muscular chest and
shoulders, very muscular arms and legs, and little body fat. An example of a mesomorphic
person in the sporting world would be a typical weightlifter of short putter. In general,
mesomorphs rank high on strength, endurance, power and agility mesomorphs are the
best body type for body building. They find it quite easy to gain and lose weight. They
are naturally strong which is perfect platform for building muscle.
TYPICAL TRAITS OF A MESOMORPH
1. It is athletic 2. It is generally hard body
3. It is well defined muscle 4. It is rectangular shaped body
5. It is strong 6. It Gains muscles easily
The mesomorphic body type responds the best to weight training. Gains are usually
seen very quickly, especially for beginers. The downside to mesomorphs, they gain more
easily than ectomorphs. Usually a combination of weight training and cardio works best
for mesomorphs. The calculation for the mesomorphy rating is based on the measurement
of height, breadths of the humerus and femur, and girths of the biceps (flexed and relaxed)
and Calf. The girths are corrected for body fat using the skinfold measures.
PSYCHOLOGICALLY THEY ARE :
(i) Adventurous (ii) Competitive
(iii) Dominant (iv) Full of zeal and zest
(v) Bold and assertive (vi) Couragous
(vii) Indifferent to what other thinks about them.
ECTOMORPH
An ectomorphic person would be tall and thin, with a narrow body, thin arms and
legs, little body fat and wiry muscles. An example of ectomorphic person in the shorting
world would be a typical long distance runner or basketball player. In general, ectomorphs
rank high on endurance, flexibility and agility. The calculations for the ectomorphy rating
is based on the measurements of height, weight and height/weight ratio.
TYPICAL TRAITS OF AN ECTOMORPH
1. Small ‘delicate frame and bone structure
2. Classic hard gainer
3. Flat chest
4. Small shoulders
5. Thin
6. Lean muscle mass

7. Finds it hard to gain weight
8. Fast metabolism
Ectomorphs find it very hard to gain weight. They have a fast metabolism which
burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain
weight. The calculations for the ectomorphy rating is based on the measurements of
height, weight and height/weight ratio.
PSYCHOLOGICALLY, ECTOMORPHS ARE :
1. artistic 5. intense
2. socially anxious 6. emotionally restrained
3. thoughtful 7. introvert
4. self-conscious
Ectomorph Mesomorph Endomorph
IMPORTANCE IN PHYSICAL EDUCATION AND SPORTS

ENDOMORPHS
An endomorph is fat person with a large round body, a short thick neck, short
arms and legs. This type of person can easily store fat i the body. Endmorph can access
at power sport because of larger mass. Wrestling, discus, short put are of few sports
which are good for an endomorph. This body type is not suited for agility and speed,
but strength activities like weight-lifting can be a great fit. Generally, endomorphs rate
poorly on physical fitness and so make poor athletes.
MESOMORPH
A mesomorph is classic V shape, with narrow hips and a wedge shaped body. His
arms and legs are muscular and has broad shoulders. They can gain or lose weight easily.
A person with a mesomorphic body has more choices of sports. They can be good player
in weightlifting, boxing, sprinting and cycling for shorter distances.
ECTOMORPHS
An ectomorphic person would be tall and thin, with a narrow body, thin arms and
legs, little body fat and wiry muscles. An example of an ectomorphic person in the sports
world would be typical long distance runner or basket ball player.
TYPES OF PERSONALITY ON THE BASIS OF MENTAL AND INTELLECTUAL
DIMENSION
According to Carl Jung : personality can be classified into three types :
(a) Extroverts (b) introvers (c) Ambiverts
(A) Extroverts : (i) full of self-confidence (ii) fuel of zest (iii) realistic (iv) social and
friendly (v) They can be good actors or political leaders.
(B) Introvert : (i) Self-conscious (ii) Lack of self-confidence (iii) Shy (iv) Less friendly
and social (v) They can be Philosophers, Scientists, poets, artists, etc.
(C) Ambiverts : (i) Mixture of both extroverts and introverts (ii) They can deal with
all situations.
BIG FIVE THEORY
‘The Big Five Theory’ as per its name identifies five distinct factors as central to the
personality. These five factors can be remembered through the acronym ocean. All these
factors are split into six facets.
1. Openness to Experience : This is the first and foremost factor of Big five model.
It includes frankness, praise of art and beauty, general reception to novelty.
Its five faces are :
(i) Fantasy : Mentally active and creative
(ii) Aesthetic : Appreciative attitude towards art, beauty, poetry and music
(iii) Feelingful : Intensely emotional
(iv) Actions : Willing to explore new places, adventures and full of excitement
(v) Ideas : Intellectually curable
(vi) Values : Ready to explore and evaluate one’s social, political and religious
values
High Scorer : High scorer on openners + end to be mostly creative and explorer
of new ideas They are mostly curious.
Law Scorers : Low scorers are fuels of conventional throughts.
2. Conscientiousness : This model includes idea of organization and perseverance.
Its faces are :
(i) Deliberation : Tendency to carefully contemplate decisions before acting
(ii) Order : Tidiness and orderliness
(iii) Competence : Ability to deal with life challanges and hardship
(iv) Self-Discipline : Ability to follow the tastes
(v) Achievement Striving : Hardworking

(vi) Dutifulness : Governed by conscience and dutiful
High Scores : High scorers on conscientiousness tend to be dependable, dutiful
and hardworking. They are dedicated to their tasks and hence get success in
achieving goals.
Low Scorers : How scorers on conscientiousness tend to be impulsive.
3. Extraversion : This factor focusses on sociability. Its six faces are :
(i) Warmth : Friendly and affectionate.
(ii) Gregariousness : Likes to live in other’s company.
(iii) Active : Energetic disposition, fast paced lifestyle and propersity towards
busyness.
(iv) Assertiveness : Tendency to dominate social situations
(v) Excitement : Preference for noiseness
(vi) Positive Emotions : Inclination towards optimism
High Scorers : High scorers on extraversion tend to prefer to be in the presence
of other people.
Low Scorers : Low scorers on extraversion tend to be introvert.
4. Agreeableness : Agreeableness revolves around honesty and compliance. The
six facets of agreeableness are :
(i) Trust : These people trust on others.
(ii) Straight Forwardness : Sincere in thoughts
(iii) Altruison : Strongly moved by the well being of others
(iv) Modesty : Humbleness
(v) Tender Mindedness : Highly sympathetic and concerned about others
(vi) Compliance : Inhibition of aggression
High Scorers : High scorers on agreeableness are typically more mild-mannered
impersonality. They are always generous, honest, dependable.
Low Scorers : Low scorers on agreeableness are suspicious of the motives of the
persons whom they meet.
5. Neuroticism : The final big five model factor is neuroticism. This factor focusses
on negative emotions. The person have neurotic qualities suffer from mood
swings and emotional over reactivity.
Its facets are :
(i) Anxiety : Fearfulness, restlessness
(ii) Vulnerability : Stressful and depend on others
(iii) Impulsiveness : Inability to control cravings or urges
(iv) Angery Hostility : Full of frustration, bitterness and anger
(v) Depression : Loss of energy, difficulty in concentration and full of stress
(vi) Self-conciousness : Discomfort among other, full of shame
High Scorers : The person with High Score on nueroticism are always full of
negativity. They are always over-reactive.
Low Scorers : The persons with low score on nueroticism are often expressive.
They are calm, relax and can handle awkward situation and anger.
9.2 MOTIVATION, ITS TYPES AND TECHNIQUES

Meaning and Definitions of Motivation : To the behaviour scientists, the word
‘motivation’ has its origin in Latin word ‘mover’ which means ‘to move’.
Literally motivation means, the desire to do things. It is an energy supplement which
helps target the goal, gives power in pain period and boost us up to begin with what we
want to be. It is a psychological feature which gives us the reason to action and leads
towards the desired goal. The scholars have given different opinion about motivation as
discussed.
M.K. Thomas says, “Motivation covers any and every factors of the springs of
human action from the begining to the end. According to Goods, “Motivation is process
of arousing, sustaining and regulating the activity.”
According to Murray, “Motivation is an internal factor that arouses, directs and
integrates a person’s behaviour.”
According to Crookes, “Motivation is any condition that might energise and direct
our action.”
MOTIVATION IS OF TWO TYPES
(a) Intrinsic or Internal Motivation
(b) Extrinsic or External Motivation
(A) Intrinsic or Internal Motivation : Intrinsic motivation is internal. It occurs when
people are compelled to do something out of pleasure, importance or desire. In
this type of motivation an individual gets energy or reason to do any work from
himself. This motivation may be fired by goals or simple joy of enthusiasm or
needs of the body. It is called a natural motivation.
(B) Extrinstic or External Motivation : Extrinsic motivation is external. It occurs
when external factors compel the person to do something when external forces,
positive or negative produce a behavioural change. Reward, Punishment, praise,
blame or cash prize are examples of extrinsic motivation.
TECHNIQUES OF MOTIVATION
Various techniques of motivation are applied on sportspersons, which can enable
them to achieve the top positions in the field of sports and games. These techniques of
motivation are described below :
1. Goal Setting : One of the most important techniques of motivation is goal setting.
If you do not set a goal, you cannot achieve apex positions in your life. So, the
sportspersons should be encouraged to set few ambitious but achievable long-

term goals. They should set goals according to their capabilities and capacities
2. Awards and Rewards : Awards and rewards are good tools of encouragement
and motivation. Awards may be in the form of trophies, certificates, mementoes,
etc. or some social honour, where as rewards can be in the form of cash prize or
jobs, etc. in various government departments like police, railways or any others.
The various awards given to the winners of London Olympic in 2012 by Haryana
Govt. and others are good example of such type of motivation.
3. Praise or Blame : Praise or blame are effective factors of motivation if given
at a proper time and in appropriate amount. Sometimes, if blame is given at
improper time, it can be dangerous. The individual may withdraw himself from
that activity. Praise is also better but too much praise can destroy the future of
the sportsmen. It should be according to the requirement. It has been seen that
praise is more effective to girls in comparison to boys. The mature athletes have
least concern about praise.
4. Knowledge of Results : Knowledge of results contribute a lot to encourage the
athletes. It gives the opportunities to the players for self-analysis and comparisons
with the other players. The analysis of the results of the performances of the
players should be shared with them.
5. Spectators : Spectators and sports fan give boost to their favorite players. It
will have a positive effect on the players. The stadium full of spectators, their
clappings and their motivational comments and behaviour give energy to the
players and they try their best to the ‘hero’ of the game. But negative attitude
of the spectators may create a pressure on the players and it can affect their
performance.
6. Motivational Music : Motivational songs and music fill the athletes with
unbeatable energy. It is particularly a good way to motivate sportspersons in
training and prior to competition but it should be inspirational one. It can be
performed during indoor training sessions. Fast music during circuit training
and slow music during recovery period are appropriate.
7. Presence of opposite sex : Opposite sex play a vital role in motivation. Usually,
girls are motivated by the presence of boys, whereas boys are motivated by the
presence of girls. This is an innate tendency of human beings. Even girls as well
as boys try to be smart, active in the presence of opposite sex. This tendency can
be observed in co-educational colleges.
8. Achievement : Motivated by the internal facts when an individual learns
some skills and based on those skills when achieve any target that is known
as achievement. It gives satisfaction to the athletes. They are motivated by this
achievement and work harder to achieve higher and bigger.
9. Developing Athletic Environment : Providing a positive and healthy supportive
athletic environment plays an important role to give motivation. Eco-friendly
environment, well-maintained sports playfields, stadium and sport complexes,
proper equipment, a constructive coaching, positive behaviour providing choice
within reason and solution oriented attitude contribute a lot to give motivation
and improve the sports skills of the athletes.
10. Positive Attitude : For proper motivation, the coaches should try to encourage
positive attitude among sportspersons. They should lay proper emphasis on
‘can be’ mindset of players. It means that players must think that they can do it
positively. they should keep in their minds that champions feet and hands are
not made up of gold ; they are made up of bones and flesh. So, they can also be
the champions.
11. Teacher Student Relationship : Coach or teacher is always a role model for the
players. He directly influences his students. The coaches should be well-equipped
with all aspects of the games. They should have a charming personality and
must be co-ordial, motivational and inspirational to their students. There should
not be any jealousy, leg-pulling or rivalry attitude between the two. The coach
should prepare well for the competitions to his players.
12. Punishment : Motivation through punishment is very effective tool. In some
cases, it is more successful with high disciplined, and excellent athletes. It may
be in the form of rejection, dismissal from the team, fear of failure, fear of insult,
fear of losing social status, defame, etc. Any renowned and famous sportsman
would not like to be punished, so he would prefer to give good performance.
CONCLUSIONS
The above described are the most effective theories of motivation. The trainers and
coaches should select the most suitable theory of motivation keeping in view the age,
experience and targets in mind.
9.3 EXERCISE ADHERENCE : REASON TO EXERCISE, BENEFITS

OF EXERCISE
Exercise Adherence is the extent to which a person acts in accordance with the
advised interval, exercise dose and exercise dosing regimen.
Hence, we have deserved that exercise can help with or myriad of health issues.
REASONS TO EXERCISE
It is quite true that exercise is good for us. There are a lot of benefits which can be
achieved from a dose of regular exercise and exercise dosing regimen.
(a) Helpful in weight control : One of the benefits of exercise is that it helps in
controlling and managing the weight. Exercise helps in reducing weight
by burning calories.
(b) Boosts Self-confidence : Regular exercise must be confidence. Self-
confidence makes us able to express our thoughts and ideas before other
people. Hence, it also develops our personality.
(c) Provides Energy : Regular exercise gives us a lot of energy. A workout

can help oxygen flow more freely throughout the body.
(d) Healthier Ageing : Regular exercise promotes healthy ageing. Ageing is
based on regular exercise.
(e) To defeat stress : Our lives are full of stress. Stress can be of various types
for example. It may be social stress, emotional, stress or personal stress. It
may be related to health. Stress is a serious problem. Studies have shown
that exercise is the sole way to cope with stress.
(f) Look Good : Working out makes you look better. Body can be made
muscular and postures good by regular exercise.
(g) Exercise Improve Memory : During exercise our brain get more energy
and oxygen. Hence, one can boost one’s memory by doing exercise.
(h) To keep the disease away : Exercise helps in staying healthy and fit. One
shall exercise regulary to keep himself away from all king of disease.
BENEFITS TO EXERCISE
1. It improves health of brain : Exercise releases chemical or harmone that make
us feel good. heart and brain feel relaxed. Thus, brain health improves due to
exercise.
2. It improves health of Heart : Exercise helps in better blood circulation. It makes
the heart stronger and healthier. Thus, it is important for healthy heart.
3. It improves sleep : Exercise helps with relaxation and better sleep quality.
4. It reduces the risk of chronic disease : Exercise induces healthy and strong
immune system. Exercise reduces the chances to fall ill. Apart from keeping the
diseases away. It is also helpful in getting cure for many dangerous diseases.
5. It helps to socialise : Exercise boost confidence and make us able to socialise
in the society. Physical activities can also help in connecting us with family or
friends in a fun social setting.
6. It elevates mood : Physical activities releases various brain chemical that helps
us in feeling good, positive or happy. Thus, we feel relaxed and get rid of anxiety.
Hence, exercise is helpful in elevating mood.
7. Enhance flexibility : Many exercises are helpful in increasing flexibility. These
exercises are useful for obtaining good postures. Good postures and enhanced
flexibility help you in improving balance and co-ordination.
8. Improve metabolism : Exercises are useful in gaining healthy weight as
metabolism increases during exercise. Increased metabolism burns calories and
lose weight. Thus, we can maintain healthy weight by regular exercise.
9.4 STRATEGIES FOR ENHANCING ADHERENCE TO EXERCISE

1. Motivation : The motivation to exercise regularly generally falls in two major
categories.
(i) Intrinsic
(ii) Extrinsic
2. Intrinsic Motivation :
(i) It often comes in the form of challanges, enjoyment or satisfaction.
(ii) External or Extrinsic Motivation : It includes external reasons which are often
body related issues e.g. appear once or social factors particaption in activites.
3. Use Rewards to improve Adherance : Giving reward is often a useful tool in
motivating is person at first, but its power will fade over time. Hence, rewards
are especially useful in the beginning, because intrinsic motivators such as
improved energy and strength will take time to develop.
4. Positive Mindset : Negative mindset is the greatest barrier in the way of physical
exercise. Saying such a phrase to oneself as, “I’m fat and weak, I will never be able
to do this” is negative mindset. One can use positive language, while conversing
with such negative people. As a trainer, one must have the ability to put these
powerful participants.
The Problem of False Hope
Some people drop out of a program is because they were never committed to it in the
first place or the expectations were too high.
This phenomenon is called the false hope syndrome.
People are not likely to meet inrealtistic expectations of results of exercise. It often
results in self-blame, guilt and frustration.
To resolve this barrier a trainer should explain to them that they need to be 100%
committed before beginning a program or find a way to improve their commitment.
9.5 MEANING, CONCEPT & TYPES OF AGGRESSIONS IN

SPORTS
Aggression is the feeling of anger which results in hostile behaviour. In Psychology,
aggression presents the range of behaviour which is harmful physically and psychologically
to oneself and others. Aggression is a behaviour which is harmful physically and mentally
both. It knows no social conventions.
According to Baron & Richardson, “Aggression is defined as as any form of behaviour
directed towards the goal of harming or injuring another live being who is motivated to
avoid such treatement.”
According to Merriam-Webster Dictionary, “Aggression is hostile, injurious or
distrucitve behaviour or outlook especially when caused by frustration.”
Forms of Aggression : Agression can be physical, verbal, mental or emotional.
Purpose of Aggression
(i) To threaten (ii) To dominate
(iii) A reaction to pain (iv) Competition
(v) To express possession (vi) To show anger

(vii) To achieve a goal (viii) A reaction to fear
(ix) To show hostility.
Aggression in Sports : Aggression in sports is considered illegal, because it is full of
violent actions. In Non-contact sports like football, cricket, tennis, etc., Aggression should
not have any place. But, in content of combat sports like wrestling, rugby, judo, karate,
etc. aggression is considered quite legal. Participants of these sports accepts the possibility
of injury during the sports. But same aggression outside the sports is considered illegal
and criminal.
Types of Aggression : There are two types of aggression, namely impulsive and
instrumental aggression.
1. Impulsive Aggression : It is also called affective aggression. It consists strong
anger, and highly emotional reactivity. The impulsive or affective anger is not
pre planned. For example reaction to a wrong dead by anyone.
2. Instrumental Aggression : Instrumental aggression is also known as predatory
aggression. This aggression is always carefully planned. For example, hurting
someone by robbers.
Aggression due to situational factors
1. Temperature : Higher temperature excite aggressive athletes to become more
aggressive.
2. Rivalry : When players become familiar with one-another, rivalry increases
between them. This rivalry leads to aggression.
3. Fear : Sometimes, a player imagine that his opponent’s intent it is to harm him.
So they develops the feeling of fear in their heart and behaves in an aggressive
way.
4. Game situation : It is the score difference is low and level of aggression also
becomes low. But when the difference between score is high, the level of
aggression increases to an extent.
In sports, aggression is a characteristic that can have many negative as well as positive
effect on the performance of a player.
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Important Questions
VERY SHORT ANSWER TYPE QUESTIONS (1 MARK)
1. Define Psychology.
2. What do you mean by stress ?
3. Define motivation ?
4. What is intrinsic motivation ?
5. What is body image ?
6. What are the types of body image ?
1. What is sports psychology ?
2. State anyone dimension of personality in brief.
3. What do you mean by mental dimension of personality ? Brief explain.
4. Describe stress management.
5. What is difference between high and low self-esteem ?
6. Describe the types of motivation.
7. Discuss intrinsic and extrinsic motivation.
8. What do you mean by positive body image and negative body image.
9. Name the steps required to be taken to cope with problem focused anxiety.
10. Explain any four techniques of motivation for higher achievement in sports.
11. What are the dimensions of personality ?
12. Elaborate the types of personality ?
13. Define motivation and discuss its types.
14. What do you mean by body image ? Discuss its types in brief.
15. Discuss the factors influencing body image and self-esteem.
16. Write the methods to improve self-esteem.
1. State personality, give its dimensions. Explain the importance of sports for
development of personality.
2. Define motivation. What are its types ? How would you motivate students
to participate in games and sports.
3. What do you mean by body image ? Explain its types in detail.
4. Discuss factors influencing self-esteem and body image in detail.
5. Discuss the points to improve the body image and self-esteem in detail.

Q1. Define psychology.
Ans. The word ‘psychology’ is derived from the two Greek words ‘Psyche’ and
‘Logos’, ‘Psyche’ means ‘soul’ and ‘logos’ means ‘science.’ So, psychology was
first defined as the ‘Science of Soul.’
According to William James defined Psychology, “Psychology is the science of
mental process.”
According to James Sully, “Psychology is the science of the inner world.”
Q2. Define motivation.
Ans. M.K. Thomas says, “Motivation covers any and every factors of the springs of
human action from the begining to the end, i.e. attitudes, bias urges, impulse,
drive, craving, incentives, desires, wish, interest, will, intention, longing and
aims.”
According to Crookes, “Motivation is any condition that might energise and
direct our action.”
Q3. How many types of self-esteem are there?
Ans. People can develop the following types of self-esteem :
1. High Self-esteem 2. Low Self-esteem 3. Inflated Self-esteem
Q4. What is personality ?
Ans. Personality is the typical pattern of thinking, feeling and behaviours that make
a person unique. Personality is defined as the enduring personal characteristics
of individuals. In other words personality is the combination of distinctive
characteristics or qualities of an individual.
Q5. What is body image ?
Ans. Body image is how we feel about our bodies. For many people it is a big issue
that affects how they think and feel about themselves as a person. With a positive
or healthy body image you feel comfortable and confident in your body, have a
generally true perception of your size and shape and understand that physical
appearance does not define your character and value.
Q6. What are the types of body image ?
Ans. The types of body image are stated below :
1. Positive Body Image 2. Negative Body Image
Q1. Suggest any three management tips.
Ans. There are described here some stress management techniques :
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1. Participation in physical activities : When you face stressful situation, you
should engage yourself in regular physical activity or exercise. This can manage
the stress effectively and efficiently.
2. Avoid people who stress you : If you feel someone is constantly causing stress
in your life, you can limit the amount of time you spend with them or end the
relationship entirely.
3. Developing hobbies : Developing various types of hobbies, such as swimming,
TV watching, gardening, listening to music is also significant for reducing stress.
Q2. Define motivation and discuss its types.
Ans. Motivation is a process by which individual is inspired, stimulated, guided and
directed properly towards high achievement. Motivation is directly related with
better performance. In our everyday life we use many types of motivational terms
like desires, wish, aim, urges, etc. Motivational process regulates the behaviour
of a person. It is extremely complex and difficult to understand, interpret, predict
and control.
According to Crookes, “Motivation is any condition that might energise and
direct our action.”
Motivation is of two types :
(a) Intrinsic or Internal Motivation (b) Extrinsic or External Motivation
(a) Intrinsic or Internal Motivation : Intrinsic motivation is internal. It occurs
when people are compelled to do something out of pleasure, importance or
desire. In this type of motivation an individual gets energy or reason to do
any work from himself.
(b) Extrinstic or External Motivation : Extrinsic motivation is external. It
occurs when external factors compel the person to do something motivation
is always extrinsic, when external forces, positive or negative produce a
behavioural change. Reward, punishment, praise, blame or crash prize are
examples of extrinsic motivation.
Q3. Write the tips to improve body image.
Ans. Every person should feel good about their body, no matter whatever the shape
and size they do have. By adopting following tips an individual can improve his
body image :
1. Do self-affirmation daily.
2. Think optimistically before looking at the mirror.
3. Take the time to do nice things for your body.
4. Stay active.
5. Wear clothes you feel comfortable in, dress to express yourself, not to
impress others.
6. Talk to yourself positively at the mirror.
7. Take risks to challenge yourself.

8. Stay away to fighting negative self-image.
9. Ask for a hug when you need it.
10. Read books which help you improve self-image.
11. Remember, the whole world is very beautiful including you.
Q4. Explain Big Five Theory.
Ans. ‘The Big Five Theory’ as per its name identifies five distinct factors as central
to the personality. These five factors can be remembered through the acronym
ocean. All these factors are split into six facets.
1. Openness to Experience : This is the first and foremost factor of Big five
model. It include frankness, praise of art and beauty, general reception to
novelty.
Its five faces are :
(i) Fantasy : It is mentally active and creative.
(ii) Asthetic : It is appreciative attitude towards art, beauty, poetry and music.
(iii) Feelingful : It is intensely emotional.
(iv) Actions : It is willing to explore new places, adventures and full of
excitement.
(v) Ideas : It is intellectually curable.
(vi) Values : Ready to explore and evaluate one’s social, political and religious
values.
High Scorer : High scorer on openners + end to be mostly creative and explorer
of new ideas. They are mostly curious.
Law Scorers : Low scorers are fuls of conventional throughts.
2. Conscientiousness : This model include idea of organization and perseverance.
Its faces are :
(i) Deliberation : Tendency to carefully contemplate decisions before acting.
(ii) Order : Tidiness and orderliness.
(iii) Competence : Ability to deal with life challanges and hardship.
(iv) Self-discipline : Ability to follow the tastes.
(v) Achievement Striving : Hardworking.
(vi) Dutifulness : Governed by conscience and dutiful.
High Scores : High scorers on conscientiousness tend to be dependable, dutiful
and hardworking. They are dedicated to their tasks and hence get success in
achieving goals.
Low Scorers : How scorers on conscientiousness tend to be impulsive.
3. Extraversion : This factor focusses on sociability. Its six faces are :
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(i) Warmth : Friendly and affectionate.
(ii) Gregariousness : Likes to live in other’s company.
(iii) Active : Energetic disposition, fast paced lifestyle and propensity towards
busyness.
(iv) Assertiveness : Tendency to dominate social situations.
(v) Excitement : Preference for noiseness.
(vi) Positive Emotions : Inclination towards optimism.
High Scorers : High scorers on extraversion tends to prefer to be in the presence
of other people.
Low Scorers : Low scorers on extra version tend to be introvert.
4. Agreeableness : Agreeableness revolves around honesty and compliance.
The six facets of agreeableness are :
(i) Trust : These people trust on others
(ii) Straight Forwardness : Sincere in thoughts
(iii) Altruison : Strongly moved by the well being of others
(iv) Modesty : Humbleness
(v) Tender Mindedness : Highly sympathetic and concerned about others
(vi) Compliance : Inhibition of aggression
High Scorers : High scorers on agreeableness are typically more mild-mannered
impersonality. They are always generous, honest, dependable.
Low Scorers : Low scorers on agreeableness are suspicious of the motives of the
persons whom they meet.
5. New Roticism : The final big five model factor is neuroticism. This factor
focusses on negative emotions. The person have neurotic qualities suffer
from mood swings and emotional over reactivity.
Its facets are :
(i) Anxiety : Fearfulness, restlessness.
(ii) Vulnerability : Stressful and depend on others.
(iii) Impulsiveness : Inability to control cravings or urges.
(iv) Angry Hostility : Full of frustration, bitterness and anger.
(v) Depression : Loss of energy, difficulty in concentration and full of stress.
(vi) Self-conciousness : Discomfort among other, full of shame.
High Scorers : The person with High Score on nueroticism are always full of
negativity. They are always over-reactive.
Low Scorers : The persons with low score on nueroticism are often expressive.
They are calm, relax and can handle awkward situation and anger.
Q1. What is role of sports to develop personality of the athletes?

Ans. Some psychologists believe that certain elements of personality are inborn and
others are determined with a few years after the birth of an individual thus, we
can say that the personality of an individual develops as a result of genetic and
environmental forces. Environment plays a crucial role in the development of
physique, intellect, emotionality and sociability of an individual. These qualities
are the dimensions of personality and are easily developed through programmes
of physical education and sports.
Games and sports plays an important role in personality development. Following
are the benefits of sports activities which help in personality development :
(i) It improves physical personality : The physical activities (games and sports)
bring proper physical development and they improve growth patterns like
strong body well-shaped, good looking etc. thus physical personality is
improved.
(ii) It improves health : Good health is a part of personality. Physical activities
help to maintain good health thus personality improves.
(iii) It improve emotional personality : Physical activities help improve
emotions for proper growth and development. They help control emotions
and balances emotions for personality development.
(iv) It Develops social personality : Through games and sports lots of social
qualities are developed and improved like friendship, togetherness, co-
operation, team work, etc.
(v) It relief from stress : Physical activities help overcome stress moreover
give relief from stress thus happy and cheerful life and bring well-being of
individual.
(vi) It improves management skills : Games and sports help improve
management and administrative skills thus builds personality.
(vii) It improves psychological behaviour : Physical activities help develop and
improve positive behaviour, attitude, thoughts, ideals and responses, They
fill us with positive energy thus psychological personality improves.
(viii) It improves self-esteem : One of the main aspects of playing is that it
inculcates self-esteem and confidence. It helps take success and failure in
the right spirit.
(ix) It develops creativity : Physical, activities guide our enquiring mind
towards creativity, alertness and adventure thus, our personality improves.
(x) It inculcates moral values : Games and sports activities help inculcate and
implement moral values like honest, truthful, patience, obedience, helpful
collective effort, respect to opponent, etc. Thus, develops personality.
Q2. What do you understand by self-esteem? Write the types of self-esteem.
Ans. Self-esteem : Inpsychology the term “Self-esteem” is used to describe a person’s
231
overall sense of self worth or personal value. Self-esteem is often seen as a
personality trait, which means that it tends to be stable and enduring. Self-esteem
can involve a variety of beliefs about the self, such as the appraisal of one’s own
appearance, belief, emotions and behaviours. Self-esteem is an essential human
need that is vital for survival and normal.
Self-esteem is the mental image we create of what we think, we look like. This
type of thinking or image formation may not have a relation to how others
actually see us. Self-esteem refers to self regard or self-love.
“Self-esteem is the capacity that a persons has to value themselves, love
themselves, appreciate themselves and accept themselves.”
Every individual has self-regard, self-love or self-esteem. It is good to have self-
esteem, but too much or too less of these have certain disadvantages.
Types of Self-esteem : People can develop the following types of self-esteem :
(a) High Self-esteem
(b) Low Self-esteem
(c) Inflated Self-esteem
(a) High Self-esteem : It is a normal stage when a person loves himself and accepts
himself. They know their strength and weaknesses, they are optimistic, confident
and self-directed. They are independent, co-operative and have ability to solve
the problems very quickly. They have good sense of limitations and ability to say
‘no.’ They feel comfortable with wide range of emotions and have good self care.
They do not afraid to talk to other and have their own opinion. They are creative
and original. They like to carry out unknown tasks and learn new activities very
quickly. They know their qualities and improve their defects. They are well
organised and enjoy the fun things in life. They are responsible for their actions
and have a very positive self-esteem.
(b) Low Self-esteem : Low self-esteem is a debilitating condition that keeps
individuals from realizing their full potential. An individual with low self-
esteem, feels unworthy, incapable and incomplete. Such people have negative
view of life and a perfection list attitude. They have fear of being ridiculed,
feeling of being unloved and a blaming behaviour. They are very anxious and
nervous. They have a very pessimistic approach and have a negative self-esteem.
They find it difficult to reach their goals.
Q3. Explain type of Aggression?
Ans. Aggression is the feeling of anger which results in hostile behaviour. In
psychology, aggression presents the range of behaviour which is harmful
physically and psychologically to oneself and others.
Aggression is a behaviour which is harmful physically and mentally both. It
knows no social conventions.
According to Baron & Richardson, “Aggression is defined as as any form of
behaviour directed towards the goal of harming or injuring another live being
who is motivated to avoid such treatement.”
According to Merriam-Webster Dictionary, “Aggression is hostile, injurious or
distrucitve behaviour or outlook especially when caused by frustration.”
Forms of Aggression : Agression can be physical, verbal, mental or emotional.
Purpose of Aggression
(i) To threaten (ii) To dominate
(iii) A reaction to pain (iv) Competition
(v) To express possession (vi) To show anger
(vii) To achieve a goal (viii) A reaction to fear
(ix) To show hostility.
Aggression in Sports : Aggression in sports is considered illegal, because
it is full of violent actions. In Non-contact sports like football, cricket, tennis,
etc., aggression should not have any place. But, In content of combat sports
like wrestling, rugby, judo, karate, etc. aggression is considered quite legal.
Participants of these sports accepts the possibility of injury during the sports.
But same aggression outside the sports is considered illegal and criminal.
Types of Aggression : There are two types of aggression, namely impulsive and
instrumental aggression.
1. Impulsive Aggression : It is also called affective aggression. It consists
strong anger, and highly emotional reactivity. The impulsive or affective
anger is not pre-planned. For example Reaction to a wrong deae by anyone.
2. Instrumental Aggression : Instrumental aggression is also known as
predatory aggression. This aggression is always carefully planned. For
example, Hurting someone by robbers.
Aggression due to situational factors
1. Temperature : Higher temperature excite aggressive athletes to become
more aggressive.
2. Rivalry : When players become familiar with one-another, rivalry increases
between them. This rivalry leads to aggression.
3. Fear : Sometimes, a player imagine that his opponent’s intent it is to harm
him. So they develops the feeling of fear in their heart and behaves in an
aggressive way.
4. Game situation : Its the score difference is low and level of aggression also
becomes low. But when the difference between score is high, the level of
aggression increases to an extent.
In sports, aggression is a characteristic that can have many negative as well
as positive effect on the performance of a player.
233

1. Competitive persons have generally which of the following personality?
(a) Type A personality (b) Type B personality
(c) Type C personality (d) Type D personality
2. Which of the following are not competitive personality?
(a) Type A personality (b) Type B personality
(c) Type C personality (d) All of the above
3. Characteristics of type C personality may be
(a) They never feel loneliness. (b) They never feel tired.
(c) They are competitive. (d) They are able to surpass their emotions.
4. Persons with which of the following personalities are usually prone to heart
ailments?
(a) Personality A type (b) Personality B type
(c) Personality C type (d) Personality D type
5. People who keep to themselves and have their own world of thought
are..................
(a) extroverts (b) ambiverts
(c) sanguine (d) introvert
6. Carl jung divided the personalities into...........................types?
(a) one (b) two
(c) three (d) four
7. Who rates poorly on physical fitness?
(a) Ectomorph (b) Endomorph
(c) Mesomorph (d) Exomorph
8. Wrestling, discus throw and shot put are good for
(a) Ectomorph (b) Exomorph
(c) Mesomorph (d) Endomorph
9. Extraversion focusses on
(a) preservance (b) honesty
(c) sociability (d) hard-work
10. Ectomorphic people are :
(a) muscular (b) stout
(c) broad and well-built (d) thin and norrow built
11. Endomorphic, Mesomorphic are exomorphics are types of

(a) blood (b) muscles
(c) bones (d) personalities
12. How many factors are identified by ‘The Big Five Theory’?
(a) Four (b) Five
(c) Six (d) Seven
13. Which of the following focusses on negativity?
(a) Conscientiousness (b) Introversion
(c) Extraversion (d) Neuroticism
14. Which of the following is a type of motivation?
(a) Outward (b) Intrinsic
(c) Inword (d) All-Round
15. 15. Word ‘Motivation’ is derived from the word ‘Mover’ which belongs
to................ language.
(a) English (b) Latin
(c) German (d) Spanish
16. Motivation helps in overcoming.................
(a) family pressure (b) obstancles
(c) desired (d) goals
17. Aggression in sports is divided into.............types
(a) four (b) six
(c) two (d) three
18. ‘Personality’ comes from the Lation persona, meaning:
(a) privacy (b) person
(c) mask (d) attitude
19. Sheldon proposed three different types of traits. The traits that would best
describe a football player would be:
(a) mesomorph (b) endomorph
(c) ectomorph (d) activomorph
20. To what kind of activities is a person with ectomorphic body-build more
suited?
(a) Speed-based (b) Endurance-based
(c) Strength-based (d) Agility-based
21. From the viewpoint of body-build, an ectomorphic individual has a
(a) thin and slender frame (b) bulky and stocky body
(c) muscular & athletic frame (d) body-beautiful image
235
22. What point-scale did Sheldon used to classify individuals in his somato-
typing system?
(a) 1-5 (b) 1-7
(c) 1-9 (d) None of these
ANSWER :
1. (a) 2. (b) 3. (d) 4. (c) 5. (d) 6. (c) 7. (b) 8. (c) 9. (c) 10. (d)
11. (d) 12. (b) 13. (d) 14. (b) 15. (b) 16. (b) 17. (c) 18. (c) 19. (a) 20. (b)
21. (a) 22. (b)
10 Training in Sports
CONTENT
10.1 Strength – Definition, types and methods of improving strength – isometric,
isotonic and isokinetic
10.2 Endurance – Definition, types and methods to develop Endurance –
Continuous Training, Interval Training and Fartlek Training
10.3 Speed – Definition, types and methods to develop Speed – Acceleration
Run and Pace Run
10.4 Flexibility – Definition, types and methods to improve flexibility
10.5 Coordinative abilities – Definition and types
10.6 Circuit Training and High Altitude Training ; Introduction and its impact
INTRODUCTION
Training means the process of preparation for some task. But here our main task
is fitness and conditioning for achieving high performance in games and sports. So it is
called sports training.
Sports training is the branch of science which helps increase sports performance.
These are many types of training methods to improve performance by developing physical
in proper way. Sports training programmes improve physical fitness components along
with health and wellness. Nowadays every sports competition is becoming tough. Thus,
best training methods are developed and used to prove the excellence.
MEANING AND CONCEPT OF TRAINING
According to :
Mathew : “ Sports training is the basic form of preparation of sportsman.”
Martin : “Sports training is a planned and controlled process in which for
achieving a goal, changes in complex, sports motor performance, ability to act and
behavior are made through measures of content, methods and organization.”
Hardyal Singh : Sports training is a pedagogical (educational) process, based on
scientific principles aiming at preparing sportsman for higher performances in
sports competition.”
AIMS OF SPORTS TRAINING
1. Development of physique
2. Development of technical and tactical efficiency
3. Conditioning of body for specific sports
4. To improve physical fitness of the individual
5. Psycho-motor development includes
(i) beliefs, values, interest, attitudes, motives, etc.
(ii) cognitive, abilities development, like perception, thinking and memory.
(iii) development of emotional
(iv) development of personality traits such as regularity, hard work, editing and
sleeping habits, hygiene, spending of leisure time, etc.
10.1 STRENGTH – DEFINITION, TYPES AND METHODS OF

IMPROVING STRENGTH – ISOMETRIC, ISOTONIC AND
ISOKINETIC
Strength is the conditional ability, which can be improved to a considerable extent
by training. It is defined as the ability of muscles to overcome or act against resistance.
Strength
Explosive strength Maximum Strength Endurance Strength
1. Explosive Strength : It is a combination of strength and speed abilities. It can be

defined as the ability to overcome resistance with high speed. Explosive strength
is important in most of the sports.It is generally used in sprint start, shot-put,
Hammer throw, Long Jump, High Jump, etc.
2. Maximum Strength : It is the ability to overcome maximum resistance. It is
important only for those sports in which heavy resistance has to be tackled,
e.g. weight lifting, throws, etc. In such a case one has to overcome maximum
resistance in his efforts.
3. Strength Endurance : It is also a product of two motor abilities (Strength and
endurance). Ability to overcome resistance under conditions of fatigue is strength
endurance. Example Boxing, Weight training, Dumbell exercises cycling, bill
running and circuit training can help develop strength endurance.
Strength Developing Exercises
Isometric Exercise Isotonic Exercises Isokinetic Exercises
Concentric contraction Eccentric constriction

ISOMETRIC EXERCISES
These isometric exercises were first introduced by
Hettinger and Multer (1953). Isometric is derived from
Latin word which means same length.
On these exercise joint angle and muscle length do
not change. In these strength training exercises there is
no change in the length of the contracting muscles, as a
result, there is no movement of the joint is there. Examples
of these exercises are pressing or pushing the wall, lifting
very heavy weight, holding the static-position, pulling
rope in tug-of-war, arm-wrestling, etc.
Advantages of Isometric Exercises
(i) It can be performed anywhere without any
helper or assistance.
(ii) In these exercises, less or no equipment are required as immovable objects
are used.
(iii) It helps in maintenance of strength in case of injury.
(iv) Less time is required to perform whereas effects are more.
(v) This training develops high level of static strength and maximal strength,
thus effective for total muscular strength.
(vi) These exercises can be performed during warming-up sessions.
Disadvantages
(i) Exercises are monotonous.
(ii) It develops static strength whereas in most of games and sports dynamic
strength is required.
(iii) Not good for children and old age persons as they tend to restrict blood
circulation causing high blood pressure. (Not recommended for heart
patients.)
(iv) Loss of interest after a few days because of same type.
(v) Strength developed by static exercises cannot be maintained for longer time.
ISOTONIC EXERCISES
The isotonic exercises were developed by De Lorme in 1945. It derived from Latin
word that means ‘same tension’.
This type of muscle contraction is also called dynamic contraction. In this type
of exercises movement occurs at the joint and then the muscles lengthen or shorten
alternatively. Some work is done during these exercises, like jumping, running, doing
skills, lifting weight, doing any action with movement, etc.
Advantages of Isotonic Exercises
1. It develops dynamic strength, which is mostly required in games and sports.
2. These exercises develop strength and endurance as both can be developed
together.
3. It brings hypertrophy of muscles, i.e. muscles gain mass along with thickness of
muscles.
4. Recovery is faster as compared to Isometric exercises.
5. Strength development through isotonic exercises is more long lasting then any
other exercises.
Disadvantages
1. Sometimes equipment are required to do exercise.
2. Work out time and chances of injuries are more.
3. In this muscle applies maximal force only a particular angle of its range of
movement.
ISO- KINETIC EXERCISES
Isokinetic strength training exercises were
introduced by JJ perrine in 1968. It is derived from
Latin word that means same motion.
By fixing the number of repetition and
by reducing or increasing the speed, the
isokinetic exercises can be used effectively for
the development of strength. With the help of
these exercises explosive strength and strength
endurance can also be improved. Examples of
such exercises are Chin ups, Rope Climbing,
Roman rings or Parallel bars in gymnastics, Tread
mills running, cycling.
These exercises require special equipments and facilities like, treadmill machines,
ergometer, weight training machines, tummy vibrator belts, swimming, etc.
Advantages of Isokinetic Exercises
1. Isokinetic exercises increase
muscular endurance.
2. Strength development takes
place over full range of motion.
3. It is the fastest method to
improve muscle strength and
applicable to all games and
sports.
Disadvantages
1. To perform these exercises
special equipment are required.
2. Muscle injury chances are more
in such type of exercises.

3. Requires expert for observation.
10.2 ENDURANCE – DEFINITION, TYPES AND METHODS TO

DEVELOP ENDURANCE – CONTINUOUS TRAINING, INTERVAL
TRAINING AND FARTLEK TRAINING
Endurance is the ability to do sports movements, with the desired quality and speed,
under conditions of fatigue.
Endurance performances are of different nature in different sports. Endurance is
required for almost every major game and sports. Nowadays teams and players have
equal level of skills and tactical ability where endurance makes a difference in the result
of competition. Endurance training becomes effective only when the sportsman gets tired
to a significant extent.
TYPES OF ENDURANCE : BASICALLY THERE ARE TWO TYPES OF
ENDURANCE
(i) Short Term or Anaerobic or Muscular Endurance : It is needed in sports where
the action or movement is only for short duration, e.g. wrestling.
(ii) Long term or Aerobic or cardiovascular Endurance : Long Term Endurance: It is
needed in sports where the action or movement is for longer duration, e.g. road
cycling in long distance races.
Methods for Improving Endurance : The methods for improving endurance
basically of three types. These are explained below with their physiological and
training effects:
CONTINUOUS TRAINING METHOD
Continuous training method is one of the old
methods in which a player performs running or
activity for long period without having any rest or
break. In this method intensity remains low because
the exercise is done for a longer period of time. Only
the speed or pace-makes the difference. It develops
of very high level of endurance. It is practiced
once or twice in a week. This method is specially
useful for long distance endurance activities such as
marathon race. In this method duration of activity
can be increased according to player’s ability. It is
of three types:
(a) Slow Continuous Training Method
(b) Fast Coutinuous Training Method
(c) Variable Continuous Training Method
(a) Slow Continuous Training Method : In this exercises are done at slow pace
without any break for 30 minutes to 2 hours whereas the distance covered is
10 to 20 km. Heart rate should fluctuate between 140-160 beats per minute. For
example: cross country, marathon, distance cycling, football, hockey, etc. This
method increases aerobic endurance as speed of activity remains slow, energy is
mainly supplied through aerobic metabolism.
(b) Fast Continuous Training Method : In this, activities are done at constant pace
for 15 to 30 minutes. Whereas distance covered is 5 to 10 km. Heart rate should
remain between 160-200 beats per minute for example: sprinters, middle distance
runners skill game players like badminton, tennis, etc. This improves an-aerobic
endurance as the energy is supplied mainly by an-aerobic metabolism.
INTERVAL TRAINING METHOD
This method was first introduced by Woldemar
and Greshler and again modified by Reindell.
This method is considered as the best method for
development of endurance. In this method the
principle of “effort and incomplete recovery” is
followed. Exercises are done at relatively higher
intensity (speed) with intervals of incomplete
recovery. In this method the heart beat should go
up to 180 beats per minute and then the interval
should be given, such as to bring the heartbeat to
120-130 beats per minute. After this activity should
be started again.
50 mt.
100 mt. (Jogging/Walking)
100 mt.
(Fast Running)
(Fast Running)
Track 4 Mt.
(Jo
gg
50 Wal
ing
mt kin
/
.
100 mt.
g)
(Fast Running)
In interval training method the total workout is done in small parts where incomplete
rest is given between each workout. It is like...
Workout → Rest → Workout → Rest → Workout...
In this interval training method, the total workout to be performed is splitted or

divided into small periods. These periods are performed with certain speed in intervals
or rest. Incomplete rest or recovery is given in intervals. In other words, the total work is
performed in intervals and incomplete rest is given in between each interval or workout.
This method is of two types:
1. Intensive Interval Method
2. Extensive Interval Method
1. Intensive Interval Method : In this method, intensity of exercises should be 80-
90% , total distance is 2 to 5 km, or volume of workout is 15 to 30 min. Heart rate
is kept around 170 to 200 beats per minute. Duration of rest is 1 to 3 minutes
(after each repetition). Mode of recovery is walk or slow jogging or rest. This
method increases anaerobic endurance of an individual and since the speed
is high, energy is mainly supplied through anaerobic metabolism. Along with
aerobic endurance it also improves speed endurance, maximum strength and
strength endurance of the player.
2. Extensive Interval Method : In this method, intensity of exercises should be 60-
80%, total distance is 5 to 10 km, or volume of workout is 30 min. to 1 hour. Heart
rate is kept around 140 to 170 beats per minute. Duration of rest is 1 to 3 minutes
(after each repetition). Mode of recovery is walk or slow jogging or rest. In this
method, the aerobic endurance of an individual is improved. As the speed of
exercises is low, energy is supplied mainly through aerobic metabolism. It also
improves basic, general and strength endurance of the player.
Advantages of Interval Training Method :
(i) This endurance training method develops high level of aerobic and anaerobic
endurance.
(ii) Rest and Recovery is given importance so less chances of over fatigue or staleness.
(iii) Effective for athletes of almost all games and sports as it develops speed along
with endurance.
(iv) This method is very effective for runner, sprinter, middle distance runner, long
distance runner. This practised once or twice in a week.
(v) Proper adaptation of workout is achieved, thus helps in endurance development.
(vi) The progress of athlete can be measured or evaluated easily.
FARTLEK TRAINING METHOD
Fartlek is a Swedish term which means “speed play” or we can say it is a variation of
variable pace method. It involves alternative fast and slow running over natural terrain.
In this method athlete requires more self- discipline as the change of pace (speed) is not
pre-planned. The athlete changes his speed on his own during physical activity according
to the surroundings, feelings and physiological conditions. Duration of activity should
be 20 min. to 1 hour and is normally done on the countryside. It is a very helpful method
in developing the factors of physical fitness like strength and endurance. This method
improves aerobic and anaerobic capacity both of the player and therefore is helpful in
improving the performance in games like soccer, hockey, basketball, etc. Here running
can be done on the roads, sand, dry river beds, parkland, hills and bush tracks, etc. In
Fartlek method the heart rate fluctuates between 140-180 beats per minute. It should be
practiced once in a week. It is usually practised during transitional period or off season.
Athlete should carry water as well as safety tools for emergency.

Advantages of Fartlek Training Method
(i) Fartlek training method is good for increasing strength and endurance.
(ii) It requires no equipment or specific space for training.
(iii) It develops creativity and gives adventure along with physical fitness.
(iv) Athlete learns to control his speed or pace which is important for long distance
running.
(v) It can be organized easily.
(vi) It also improves the efficiency of heart and lungs.
(vii) As the activity is not pre-planned, the planned, the player gets an opportunity to
develop confidence and self-learning.
Disadvantages
(i) This training method may cause accident as the path is not pre-planned.
(ii) Actual running track is missing which is used for competitions.
(iii) Instructor is not able to keep an eye on the training of player.

(iv) Path may be dangerous or athlete may be lost from its destination.
10.3 SPEED – DEFINITION, TYPES AND METHODS TO DEVELOP

SPEED – ACCELERATION RUN AND PACE RUN
Speed is an important component of sprinting and it is also required for almost all
games and sports. Speed like strength and endurance, is a conditional ability, but it can be
developed to a limited extent by training speed is determined by heredity where players
having more number of white muscle fibers do better in speed dominating activities.
Definition of Speed : “It is the performance pre-requisite to do motor actions under
given conditions in minimum of time”.
Speed can be developed indirectly by developing its dependent factors like flexibility,
technique, explosive strength and co-coordinative abilities. The training methods for
speed development are:
(a) Acceleration run training method
(b) Pace Running Training Method
(A) ACCELERATION RUN METHOD
This is the training method for developing the acceleration
zone or speed up zone in races. Acceleration is the capacity
to attain maximum speed in minimum time. In this training
method the athlete runs 20 to 30 meter distance with maximum
speed to attain the top speed as fast as possible. The rest period
is 2-5 minutes to provide sufficient recovery. This training is
repeated 5 to 10 times with sufficient rest period.
Acceleration runs should be started only after proper
warming up. It is practiced 3–4 times in a week. In this method
speed or intensity is kept 90 to 100% of the total individual’s
capacity. It is usually practiced when competition is close.
Acceleration Run Schedule :
(i) Speed or Intensity: 90 to 100 percent of best possible
ability.
(ii) Distance or Duration of Work: 20 to 30 meters (4 to 6
seconds)
(iii) Number of Repetitions: 5 to 10 times.
(iv) Recovery Period: 2 to 5 minutes (sufficient recovery).
(v) Care: Perform proper warming-up, crouch position
during start, first few steps of short distance, body bent forward.
(B) PACE RUN METHOD
Pace is setting a stable speed which is a very important part of race. Pace running
is running the complete distance at a constant or steady pace by distributing energy
evenly in race. Pace running is used in races of 800 meters and above. If pace is disturbed
constantly then race is affected to great extent. For this method, machines like treadmills
can be used to provide stable pacing.
This method is practiced, when the competitions are close. In this method the speed
is kept around 60 to 90 percent of best ability. Distance can vary from 200 to 800 meters.
This method develops anaerobic endurance for longer period. Thus, constant pace can be
achieved. It is practiced 3 to 4 times in a week.
Advantages of Speed Development Training Method :
(i) It improves the reaction time of athlete, thus athlete takes quick start as race
begins.
(ii) It develops the capacity of the athlete to adjust his top speed.
(iii) This method develops anaerobic endurance for longer period. Thus, constant
pace can be achieved.
(iv) Speed development training method develops the acceleration ability thus it
helps athlete to reach maximum speed in the starting.\
10.4 FLEXIBILITY – DEFINITION, TYPES AND METHODS TO

IMPROVE FLEXIBILITY
Flexibility can be defined as “ the maximum range of motion at a joint,”.
Flexibility of individual varies from joint to joint due to many reasons like structure
of joint, attachment of ligaments and tendon of joint, surrounding, muscles; lack of co-
ordination between flexor and extensor muscles; injury, age and fitness of individual, etc.
Flexibility is very essential to perform many sports activities such as gymnastics, yoga,
swimming, karate and dance, etc. Flexibility contributes to the efficient performance of all
kinds of physical activities, including every day task and sports.
TYPES OF FLEXIBILITY
On the basis of movement, flexibility can be divided into following categories :
1. Passive flexibility
2. Active flexibility
(a) Static flexibility (b) Dynamic flexibility
Different types of flexibility are classified according to various type of activities
involved in athletic training. Let us consider these types of flexibility in brief, in order
to understand their motion. The flexibility which involve motion is called dynamic and
which does not involve motion is known as static flexibility.
1. Passive flexibility : Passive flexibility is also known as static flexibility. It is the
ability to have extended positions and maintain thens only by using the support
of limbs or any other object like table or chair, etc. and by using weight. Spilts
is the example of this kind of flexibility. This is also known as static-passive

flexibility.
2. Active flexibility : Active flexibility is the flexibility which involve motion. It can
be classified furhter in two parts, i.e. static flexibility and dynamic flexibility.
(a) Dynamic Flexibility : It is also known as kinetic movement. As the name shows
it is the ability to perform dynamic or kinetic movements of the muscles to bring
a limb through its full range of motion in the joints.
(b) Static-active Flexibility : Static active flexibility or static flexibility is the ability
to assume and maintain extended positions using only the tension of ageists
and synergists. For example : lifting the big and then keeping it in high position
without using and external support.
ACTIVE FLEXIBILITY TRAINING METHOD

In this method of training player performs flexibility
exercise without any external help. In active flexibility method
individual tries to achieve maximum flexibility of joint through
muscular activities. Thus, muscles fibers help stretch joint to
maximum range. This method is performed in two ways:
METHODS TO IMPROVE FLEXIBILITY
(a) Ballistic Flexibility Method : The individual performs
these stretching exercises while in motion. It is very
effective but experts do not recommend this method
because it may over stretch the muscles and can cause
injury. This method includes exercises like swinging
the trunk sidewards, forward, backward, swinging the
legs to sides, upwards, backward, etc. It is performed
without any external help.
(b) Slow stretch and hold Method : In this method the
joint is slowly stretched to the maximum limit and
held for three to eight second and returned to the
original position. Slow stretch and hold method is
very significance method to develop the flexibility.
(c) Post Isometric method : This method is based on the neuro-muscular facilitation.
muscle is contracted isometrically for 6 to 7 seconds stretched to its maximum
limit and it held in this position for 8 to 10 second. This procedure is to be repeated
4 to 8 time for each muscle groups.
(d) Active stretching method : The limbs and the body are moved vigorously
stretching the appropriate muscles. An extensive warm up is a required for this
form of stretching.
(e) Passive stretching method : With help of the partner or coach an extended force
is applied to climb or joint and held for a number of seconds. Care must be taken
so as not to injure the athletics.
(f) Static Flexibility Method : These exercises are performed without any external
help. Static stretching involves gently and slowly moving into the stretch position
and holding for a certain period. Various yogic asanas are also helpful for this
like paschimotanasana, charkaasana, Hal- asana, Ardhadhunurasan asana, etc.
PASSIVE FLEXIBILITY TRAINING METHOD
Passive stretching techniques are usually performed with an outside force such
as partner who applies a stretch to a relaxed joint. Partner stretching requires close
communication between partners, and the slow application of the stretch in order to
prevent injuries. Some equipment is used as a support such as stretch ropes, big role ball,
bar stand, etc.
10.5 COORDINATIVE ABILITIES – DEFINITION AND TYPES

Before 1980, the main components of physical fitness were speed, strength, flexibility
and agility but after that the term ‘agility’ changed into ‘coordinative abilities_ The term
agility was changed because it was not clearly defined.
Mainly coordinative abilities depend on Central nervous system. Coordinative
ability is the combination of body movements of several limbs or parts of body combined
in a manner that is well timed, smooth, and efficient with respect to the intended. These
are also defined as those abilities which enables an individual to do related activities
accurately and efficiently. The beautiful and graceful move/Naas our body are directly
related to our coordinative abilities. Coordinative abilities a very important role in sports
and games.
According to Zimmerman et al, “Coordinative abilities are understood as relatively
stabilized and generalized patterns of motor control and regulation processes. These
enable the sportsman to do a group of movements with better quality and effect.”
TYPES OF COORDINATIVE ABILITIES
Basic coordination abilities :
1. Orientation ability : It is an ability to realize position of the body or its parts in
space and time. In other words, it is the sportsperson’s ability to analyze and
change the position of the body and its parts in time and space in relation to
gravity, moving objects like ball, opponent, playing field, etc.
2. Coupling ability : Coupling ability can be referred to as the ability to combine the
movements of different parts of body for performing perfect sports movements.
Every sport requires this kind of ability but this ability has more significance
in team sports, gymnastics and combative sports. For example in gymnastics,
the movements of hands, head, trunk and legs are essential to be successfully
combined to achieve a certain goal.
3. Reaction ability : The ability to react instantly or quickly and effectively to a
signal is called reaction ability. There are two types of reaction ability:
(a) Simple Reaction Ability : The ability to react quickly in a determined manner to
a well-known signal is called as simple reaction ability. For example, the reaction
of a swimmer in the start of the competition is already known to him.
(b) Complex Reaction Ability : The ability to react quickly to an unknown or unex-
pected signal is called as Complex reaction ability. These signals are unexpected
because the sportsperson does not know when and to which signal he has to
react. For example, in football the reaction of a goalkeeper while facing ball from
an opponent.
4. Balance ability : Balance ability is understood as an ability to keep body or its
parts in a relatively stable position in both static and dynamic conditions and
regain balance quickly after the balance disturbing movements. This type of
ability is required in almost every game and sport but it has special importance
when movements are done in a small area.
5. Rhythm ability : The ability to understand the rhythm of movement and to do
the movement with the required rhythm is known as rhythm ability. In some
sports like gymnastics, the athlete has to perceive an external rhythm given in
the form of music and to express it in his movements. In some sports where
rhythm is not given from outside, the sportsman has to make use of rhythm
stored in his motor memory.
6. Adaptation ability : The ability to adjust or bring about an effective change in
the movement.
On the basis of changes or anticipated changes in the situation is called
adaptation ability. The change in situation can be either expected or unexpected.
This ability is needed in team games and combat sports.
7. Differentiation ability : The ability to achieve a high degree of accuracy and
economy of separate body movements and movement phases in a motor action
is called differentiation ability.
10.6 CIRCUIT TRAINING AND HIGH ALTITUDE TRAINING ;

INTRODUCTION AND ITS IMPACT
Circuit training method was introduced by R.E. Morgan and G .T. Adamson. In this
training method, exercises are performed with a series of workout at different stations
arranged within a specific space or area. At each station one has to perform specific
exercises alloted to a station and then go to next station and so on for completing the
circuit. The stations are set according to the level of athlete or player. Exercises can be
changed according to the requirement of the game and efficiency of the player. The main
aim of this method is to develop total body fitness. The exercises prescribed involve all
major muscle groups of the body. It is an overload method in order to produce significant
fitness gains. These exercises are performed at very high intensity levels and promote
muscular strength and endurance, cardiorespiratory endurance and flexibility. Each
station should emphasize different fitness activities for developing different areas of the
body. Following exercises can be included in a circuit training programme :
Following exercises can be included in a circuit training programme for upper

body strength :
Following exercises can be included in a circuit training programme for lower

body strength :
METHODS OF CIRCUIT TRAINING

1. Circuit training according to continuous method : In this method, an athlete
performs various exercises with the intensity below 60% of the maximum. Due
to less intensity, an athlete can perform exercises at all stations one after the
other, without any recovery period. This method develops general endurance.
2. Circuit training according to interval method : In this method, an athlete
performs various exercises with the intensity more than 60% of the maximum.
Due to high intensity, an athlete requires intervals of rest in-between two stations.
This method develops specific endurance.
TYPES OF CIRCUIT TRAINING
There are two types of circuit training methods
(i) General Circuit Training
(ii) Specific Circuit Training
(i) General Circuit Training : In this type of training programme, different exercises
are performed to develop general fitness of athlete. The exercises involved are
running, jumping, free hand exercises, etc.
(ii) Specific Circuit Training : In this type of training programme, specific exercises
are performed to develop particular body part or skill which are needed for a
particular game or sport. The exercise involved may differ according to the game.
Example : Weight training exercises for weight lifters and jumping exercises for
basketball players.
ADVANTAGES / BENEFITS OF CIRCUIT TRAINING METHOD
(i) It can be performed anywhere indoors or outdoors.
(ii) It is an interesting method of training.
(iii) It is a method in which many sportspersons can take training at the same
time.
(iv) In this method all the parts of body can be exercised.
(v) The equipments of this training are easily available.
(vi) In this method a single person can control a number of sportspersons.
(vii) In this method less time is required to perform exercises.
(viii) It is the best method for beginners.
(ix It does not create boredom because many varieties of exercises can be
included.
Important Questions
1. What do you mean by training in sports?
2. Define sports training.
3. Mention training method of endurance development.
4. What are Isometric exercises?
5. What are Isokinetic exercises?
6. Explain the Isotonic exercises?
7. Give the importance of training methods.
8. Write short note on Fartlek training method.
9. Mention the principles of training methods.
10. What is endurance?
11. What do you mean by speed?
12. What is acceleration run?
13. Briefly explain about continuous training method.
14. Name two methods of flexibility development.
15. Write a shout note on circuit training.
1. Explain in brief the concept of sport training?
2. Write advantages and disadvantages of Isometric exercises.
3. Describe training methods for speed development.
4. Explain continuous training method.
5. How flexibility can be developed?
6. How circuit training helps to develop physical fitness?
7. How Isotonic exercises differ from Isokinetic exercises?
8. Explain Fartlek training method.
9. Explain interval training method.
10. What are the advantages of circuit training method?
1. What do you mean by sports training? Explain the principles of sport
training.
2. In what ways can we improve endurance? Give detail of its training method.
3. Explain the methods of strength development in detail.
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4. Explain circuit training method. Draw its figure and write down its benefits/
advantages.
5. High light the main features of Interval and Fartlek Training.
6. Explain the importance of training methods in games and sports.
7. Explain the principles of Interval training method. How interval training is
practiced? Explain its importance.
8. Define speed?Can it be developed through training method?
9. Describe the flexibility development training methods in details.
How continuous training method is performed. Explain.

VERY SHORT TYPE ANSWER QUESTIONS (1 MARK)
Q1. What do you mean by “Training”?
Ans. The word ‘Training’ means preparation for some tasks. The term is widely used
in the field of sports and systematic use of physical exercises alone does not
guarantee maximum improvement in preformance, but aiding factors like verbal
instructions by coach, sports equipments, presence of audience, psychological
factors, etc. also play an important role.
Q2. Define Sports Training.
Ans. Sports training is a long term training programme. It is a systematic and regular
process which is generally used for a longer duration.
Martin : “ Sports training is a planned and controlled process in which for
acheiving a goal, changes in complex, sports motor performance, ability to act and
behaviour are made through measures of contents, methods and oranisation.”
Hardayal Singh : “ Sports training is a pedagogical(educational) process, based
on scientific principles aiming at preparing sportsman for higher performances
in sports competition.”
Q3. What are Isometric Exercises?
Ans. These Isometric Exercises were first introduced by Hettinger and Muller (1953). In
these strength training exercises there is no change in the length of the contracting
muscles, as a result, there is no movement of the joint is there example : Pressing
or pushing the wall, pulling rope in tug-of-war, arm wrestling, etc.
Q4. What are Isotonic Exercises?
Ans. The Isotonic Exercises were developed by De Lorme in 1945. In this type of
exercises movement occurs at the joint and then the muscles lengthens or shortens
alternatively. Some work is done during these exercises, like, e.g. jumping,
running, doing skills, lifting weight, doing any action with movement etc.
Q5. What are Iso-kinetic Exercises?
Ans. Iso-kinetic strength trainign exercises were introduced by J.J. Perrine in 1968. In
these Iso-kinetic Exercises there is movement along with continuous tension in
both flex or and extensor muscles. These exerces require special equipments and
facilities like, treadmill machines, erogometer, weight training machines, tummy
vibrator belts, swimming, etc.
Q6. What is endurance?
Ans. Endurance is the ability to do sports movements, with the desired quality and
speed, under the conditions of fatigue. Endurance performances are of different
nature in different sports. Development of endurance indirectly develops
strength and speed.
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Q7. What do you mean by speed?
Ans. Speed is an important component of sprinting and it is also required for almost
all games and sports. Speed like strength and endurance, is a conditional ability,
but it can be developed to a limited extent by training. Speed is determined by
heredity, where players having more number of white muscle fibres do better in
speed dominating activities.
Q8. What is Flexibility?
Ans. Flexibility is the ability to perform a joint action through a range of movements.
Flexibility can be defined as “ the maximum range of motion at a joint,” that is
the extent of movement possible about a joint without undue strain. Flexibility
is very essential to perform many sports activities such as gymnastics, Yoga,
Swimming, Karate and dance, etc.
Q9. Name the methods to develop strength.
Ans. 1. Isometric Exercises 2. Isotonic Exercises
3. Isokinetic Exercises 4. Weight Training
5. Circuit Training.
Q10. Name the methods for the development of endurance.
Ans. These are three methods for the development of endurance.
1. Continous Training Method
2. Internal Training Method
3. Fartlek Training Method
Q11. What is strength?
Ans. Strength is the conditional ability, which can be imporoved to a considerable
extent by training. It is defined as the ability of muscles to overcome or act against
resistance.
Q12. Write any two advantages of Isometic Exercises?
Ans. (i) It can be performed anywhere without any helper.
(ii) In these exercises, less or no equipments are required as immovable objects
are used.
Q13. What is preparatory period of training?
Ans. It is about 2/3rd or 3/4th of the total training period, In this period, player
achieves physical fitness, skill efficiency for competition which includes speed,
endurance, co-ordination, strength and flexibility.
Q14. What is Fartlek?
Ans. Fartlek is a Swedish term which means “speed play” or we can say it is variation
of variable pace method. It invales alternative fast and slow running over natural
terrain. The athlete changes his speed on his own during physical activity
according to the surroundings, feelings and physiological conditions.
Q15. Write a short note on circuit training?

Ans. This is a scientific training method and was developed by R.E. Morgan and G.T.
Adamson of physical Education Department of Leads University, England in
1957. It is the training method in which certain exercises are performed one after
the other in the form of a circuit. These exercises are arranged in such a way that
the same group of muscles are not involved in next station. Generally a circuit
consists of 5 to 10 exercises or it can be according to capacity of the trainee.
Q1. Explain the Aims of Sports Training.
Ans. 1. Development of physique
2. Development of technical and tactical efficiency
3. Conditioning of body for specific sports
4. To improve physical fitness of the individual
5. Psycho-motor development includes
(i) Beliefs, values, interest, attitudes, motives, etc.
(ii) Cognitive abilities development, like perception, thinking and memory
(iii) Development of emotional abilities
(iv) Development of personality traits such as regularity, hardwork, editing and
sleeping habits, hygiene, spending of leisure time, etc.
Q2. Write advantages and disadvantages of Isometric Exercises.
Ans. Advantages of Isometric Exercises :
1. It can be performed anywhere without any helper or assistance.
2. In these exercises, less or no equipment are required as immovable objects
are used.
3. It helps in maintenance of strength in case of injury.
4. Less time is required to perform whereas effects are more.
5. This training develops high level of static strength and maximal strength
and thus it is effective for total muscular strength.
6. These exercises can be performed during warming-up sessions.
Disadvantages :
1. Exercises are monotonous.
2. It develops static strength whereas in must of games and sports dynamic
strength is required.
3. Not good for children and old age persons as they tend to restrict blood
circulation causing high blood pressure (not recommended for heart
patients).
4. Loss of interest after a few days because of same type.
5. Strength developed by static exercises cannot be maintained for longer
time.
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Q3. Describe training methods for speed development?
Ans. Speed is an important component of sprinting and it is also required for almost
all games and sports. Speed like strength and endurance, is a conditional ability,
but it can be developed to a limited extent by training. Speed is determined by
heredity, where player having more number of white muscle fibres do better in
speed dominating activities.
Definition of Speed : “It is the performance pre-requisite to do motor actions
under given conditions in minimum of time.”
Speed is divided into following five types :
Speed can be developed indirectly by developing its dependent factors like

flexibility, technique, explosive strength and co-ordinative abilities. The training
methods for speed development are :
(a) Acceleration Run Training Method (b) Pace Running Training Method.
(a). Acceleration Run Method : Acceleration is the capacity to attain maximum
speed in minimum time. In this method the athlete runs 20 to 30 metre
distance with maximum speed to attain the top speed as fast as possible.
The rest period is 2-5 minutes to provide sufficient recovery.
(b). Pace Run Method : Pace running is running the complete distance at a
constant or steady pace by distributing energy evenly in race, Pace running
is used in races of 800 meters and above. For this method machines like
treadmills can be used to povides stable pacing.
Q4. Brief about Weight Training Method.
Ans. This method was first suggested by Fredrich Yahn (Father of Gymnanastices) of
Germany in 1812. In this method weights or resistance are used for improving
different types of strength. Mainly it is used by boxers, sprinters, jumpers,
wrestlers, footballers, tennis and badminton players, etc. It is done by using
various equipments like dumbells, weights, pulley machines, springs, sandbags,
hydraulic machines, etc.
Q5. Explain Fartlek Training Method.
Ans. Fartlek Training Method : Fartlek is a Swedish term which means “speed play”
or we can say it is a varation of variable pace method. In this method athlete
requires more self discipline as the change of pace(speed) is not preplanned. The
athlete changes his speed on his own during physical activity according to the
surroundings, feelings and physiological conditions. Duration of activity should
be 20 min. to 1 hour and is normally done in the country side. This method
improves aerobic and anaerobic capacity both of the players and therefore it is
helpful in improving the performance in games like soccer, hockey, basketball,
etc. Here running can be done on the roads, sand, dry river beds, parkland, hills
and bush tracks, etc.
Advantages of Fartlek Training Method :
1. Fartlek training method is good for increasing strength and endurance.
2. It requires no equipment or specific space for training.
3. Athlete learns to control his speed or pace which important for long distance
running.
Disadvantage :
1. This training method may cause accident as the path is not pre-planned.
2. Actula running track is missing which is used for competitions.
3. Instructor is not able to keep an eye on the training of player.
Q6. Explain continous training method.
Ans. Continous Training Method : Countinous training method is one of the old
methods in which a player performs running or activity for long period without
having any rest, break or pause in between. In this method intensity remains
low because the exercise is done for a longer period of time. It develops of very
high level of endurance. It is pracised once or twice in a week. This method is
specially useful for long distance endurance activities such as marathon race. In
this method duration of activity can be increased according to players ability. It
is of three types :
(a) Slow Continues Training Method
(b) Fast ContinuesTraining Method
(c) Variable Continues Training Method
(a) Slow Continues Training Method : In this method exercises are done at
slow pace without any break for 30 minutes to 2 hours whereas the distance
covered is 10 to 20 Km. Heart rate should fluctuate between 140-160 beats
per minute, e.g. cross country, marthon, football, etc.
(b) Fast Continues Training Method : In this cativities are done at constant
pace for 15 to 30 minutes whereas distance covered is 5 to 10 Km. Heart
rate should remain 160-200 beats per minute, e.g. sprinters, middle distance
runners, tennis, etc.
(c) Variable Continues Training Method : In this, exercises are done with
changing pace for 15 minutes to 1 hour duration. Distance covered is 10 to
15Km. which is preplanned activity. Heart beat fluctuates between 140 to
200 beats per minute. This training method is effective for players of almost
all games and sports.
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Q7. Enlist few advantages of circuit training method.
Ans. Advantages of circuit Training Method are :
(i) It can be performed, indoors as well as outdoors.
(ii) 5 to 10 students can be trained at a time.
(iii) It can be done with or without specific equipments.
(iv) Maximum functioning of muscles can be gained in a single circuit.
(v) It develops strength endurance and co-ordinative ability.
(vi) General as well as specific exercises for the game can be performed.
Q1. Explain the principles of sports training in detail.
Ans. For formulation, implementation and development of players and guidelines
for coaches, certain principles of sports training are followed, which are given
below :
1. Principle of Continuity : The training should be a continuous process.
There should not be any break. It should be a regular phenomenon. If long
intervals are there between training session then fitness of an individual
starts decreasing and human body adapts itself to reduce load. Few points
to be kept in mind while following this principles :
(i) Avoid occurance of stages of overloading.
(ii) While developing one’s fitness component, some amount of training
should be there for maintaining other fitness components also.
(iii) In case of injury to one part, the players should countinue with
exercises for other body parts.
2. Principle of progression of Load and Overloading : The prnciple of
overload states that there should be greater than normal load on the body as
required for training adaptation to take place. It means that the training load
should be increased for imporving the performance of sportspersons. Load
should be given carefully. If more load is given to the trainee constantly,
performance may decline. So, for better performance following methods
can be adopted :
(i) Keeping the load same and number of repetitions can be increased.
(ii) Increasing the load and keeping the repetitions same.
3. Principle of Specificity of Training : For the improvement of performance,
both the general and specific training are equally important. Initally general
training should be given to develop all components of fitness, and later on
proporation of specific taining should be increased gradually. For example,
the speed improved through running will also be beneficial in football. All
athletes need development of general fitness, but throwers need more of
strength training.
4. Principle of Uniformity : Firstly training is uniform to all players to sport

talent. But training should have an individualistic approach with passage
of time. A coach should take into consideration with the following points :
(i) Sex (ii) Age
(iii) Psychological difference (iv) Training level
5. Principle of Periodization : It is the process of preparing the sportsperson
to give his/her best performance in a particular competition. It has three
phases : Macro, Meso and Micro cycle.
(i) Macro Cycle : Duration of three months to one year. Last macro cycle
should be aimed at recovery and relaxation.
(ii) Meso Cycle : Duration of three to six weeks. Last macro cycle should
be aimed at recovery and relaxation.
(iii) Micro Cycle :Duration of three to ten days. Last training session should
aim at recovery and relaxation.
6. Principle of Warming-up and Limbering down : Warming-up is a must
before any training session as it prevents muscle soarness and muscle injury.
At the completion of training session, gradual cooling down or limbering is
also essential for returning to normal level.
Q2. Explain the principle of Interval training method. How is interval training
practised? Explain its importance.
Ans. This method was first introduced by Woldemar and Greshlor and again modified
by Reindell. This method is considered as the best method for development of
endurance. In this method the principle of “effort and incomplete recovery” is
followed. Exercises are done at relatively higher intesity (speed) with intervals of
incomplete recovery. In this method the heartbeat should go up to 180 beats per
minute and then the interval should be given, such as to bring the heart beat to
120-130 beats per minutes. After this activity should be started again.
In interval training method the total workout is done in small parts where
incomplete rest given between each workout. It is like......................
This method is of two types :

1. Intensive Interval Method 2. Extensive Interval Method
1. Intensive Interval Method : In this method, intensity of exercises should
be 80-90%, total distance is 2 to 5Km., or volume of workout is 15 to 30
min. Heartrate is kept around 170 to 200 beats per minute. Duration of rest
is 1 to 3 minutes (after each repetition). Mode of recovery is walk or slow
jogging or rest. This method increases anaerobic metabolism. Along with
aerobic endurance, it also improves speed endurance, maximum strength
and strength endurance of the player.
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2. Extensive Interval Method : In this method, intensity of exercises should
be 60-80%, total distance is 5 to 10 Km., or volume of workout is 30 min.
to 1 hour. Heartrate is kept around 140 to 170 beats per minute. Duration
of rest is 1 to 3 minutes (after each repetition). Mode of recovery is walk or
slow jogging or rest. In this method, the aerobic endurance of an individual
is improved. As the speed of exercises is low, energy is supplied mainly
through aerobic metabolism. It also improves basic, general and strength
endurance of the player.
Advantages of Interval Training Method :
(i) This endurance training method develops high level of aerobic and
anaerobic endurance.
(ii) Rest and Recovery is given importance, so less chances of overfatigue
edness or staleness.
(iii) Effective for athletes of almost all games and sports as it develops speed
along with endurance.
(iv) This method is very effective for runner, sprinter, middle distance runner,
long distance runner. This practised once or twice in a week.
(v) Proper adaptation of workout is achieved, thus helps in endurance
development.
(vi) The progress of athlete can be measured or evaluated easily.
Q3. Describe the Flexibility development training methods in detail.
Ans. Flexibility Development Training Method : Flexibility is the ability to perform
a joint action through a range of movements. Flexibility can be defined as “the
maximum range of motion at a joint”, that is the extent of movement possible
about a joint without undue strain. Flexibility of individual varies from joint to
joint due to many reasons like structure of joints; attachment of ligaments and
tendon of joint; surrounding , muscles; lack of co-ordination between flexor and
extensor muscles; injury, age and fitness of indivudual, etc. Flexibility is very
essential to perform many sports activities such as gymastics, Yoga,Swimming,
Karate and Dance, etc. Flexibility contributes to the efficient performance of all
kinds of physical activities, including everyday task and sports.
1. Active Flexibility Training Method : In this method of training player

performs flexibility exercise without any external help. In active flexibility
method individual tries to achieve maximum flexibility of joint through
macular activities. Thus, muscles fibres help to stretch joint to maximum
range. This method is performed in two ways :
(a) Static Flexibility Method : These exercises are performed without any
external help. Static streching involves gently and slowly moving into the
strech position and holding for a certain period. As the muscles relaxes, the
stretch should be extended and hold again stretching should not be painful,
must be taken otherwise. It may cause an injury. Stretching should be held
from 10 to 30 seconds. Various yogic asanas are also helpful for this like
Paschimottanasana, Charkasana, Halasana, Akarndhanurasana, etc
(b) Dynamic Flexibility Method : The individual performs these streching
exercises while in motion. This dynamic method uses the momentum
generates from repeated bouncing movements to strech the muscles. It is
very effective but most experts do not recommend this method because it
may overstretch the muscles and can cause injury. This method includes
exercises like swinging the trunk sidewards, forward, backward, swinging
the legs to sides, upward, backward, etc. It is performed without any
external help.
2. Passive Flexibility Training Method : Passive streching techniques are
ususally performed with an outside force such as partner who applies a
strech to a relaxed joint. Partner stretching requires close communication
between partners, and the slow application of the stretch in order to prevent
injuries. Some equipments are used as a support such as strech rops, big
role ball, bar stand, etc.
Q4. Explain circuit training method. Write down its advantages.
Ans. Circuit Training Method : This is a scientific training method and was developed
by R.E.Morgan and G.T.Adamson of physical Education Department of Leads
University, England in 1957. It is the training method in which certain exercises
are performed one after the other in the form of a circuit. These exercises are
arranged in such a way that the same group of muscles are not involved in next
station. Generally, a circuit consists of 5 to 10 exercises or it can be according to
capacity of the trainee. In circuit training different muscle groups are exercised in
roation and its aim is all round development of components of physical fitness.
At each station a particular type of exercise is performed without rest with certain
number of repititions or for certain time duration. Special care is taken so that
successive stations should not have similar exercises involving same muscles.
This circuit set up may be indoors or outdoors. The important thing to be kept
in mind while selecting exercises is that each exercise should be different from
the previous exercise. Circuit training in particular is effective in improvement
of strength and endurance.
263
Points to be considered before training session :
(i) Number of repetition on each station
(ii) Number of station in each circuit
(iii) Speed of performance of an exercise
(iv) No rest should be taken.
(v) Duration of exercise. (approximately 30 sec. to 2 min.)
Classification according to nature of exercises :
(i) General Circuit Training : In this, the general exercises are done in rotation,
so that different muscle groups are exercised. For example ; Standing Jump,
Squate Jump, Sit-ups, Chin-ups, Bench press, Push-ups, Pull-ups, Spot-
jumping, skipping on the box, etc.
(ii) Specific Circuit Training : In this specific exercises are done for different
group of muscles. For example specific fircuit designed to develop skills of
footbal games.
Advantages of Circuit Training Method :

(i) It can be performed, indoors as well as outdoors.
(ii) 5 to 10 students can be trained at a time.
(iii) It can be done with or without specific equipments.
(iv) Maximum functioning of muscles can be gained in a single circuit.
(v) It develops strength endurance and co-ordinative ability.
(vi) General as well as specific exercises for the game can be performed.

1. Duration of Meso Cycle is
(a) two to six weeks (b) three to seven weeks
(c) four to eight weeks (d) five to ten weeks
2. Duration of Micro Cycle is
(a) four to 15 days (b) three to 10 days
(c) six to twelve months (d) 1 year
3. Duration of Macro Cycle is
(a) four to fifteen days (b) three to seven weeks
(c) three months to ten weeks (d) five to ten weeks
4. Explosive strength is the combination of
(a) resistance and energy abilities (b) resistance and speed abilities
(c) strength and speed abilities (d) resistance and strength abilities
5. Muscle movements produce...........................strength.
(a) dynamic strength (b) explosive strength
(c) endurance strength (d) maximum strength
6. Who introduced Isometric Exercises in 1953?
(a) De Lorene (b) Hattinger and Muller
(c) JJ Perrine (d) Robert Kuhn
7. Which among the following does not belong to the continous training method?
(a) Local intensity (b) Increase in speed
(c) High level of endurance (d) Decrease in speed
8. Which of the following is the best for the development of endurance?
(a) Fortlek training method (b) Interval training method
(c) Continous training method (d) None of the above
9. In how many types speed method can be divided?
(a) Three (b) Two
(c) Six (d) Four
10. What is the meaning of Fortlek?
(a) Speed (b) Play
(c) Speed Play (d) All of the above
11. ..................... is the ability of a player to move the physical organs in order to
perform an a action
(a) Differential ability (b) Coupling ability
(c) Reaction ability (d) Perfection ability
265
12. Fartlek training was developed in...............................
(a) India (b) Sweden
(c) Canada (d) U.S.
13. Walking on the treadmill helps in developing..............................
(a) isometric strength (b) explosive strength
(c) isokinetic strength (d) endurance
14. How many students can be trained at a time in circuit training method?
(a) 5-6 students (b) 6-7 students
(c) 7-10 students (d) 5-10 students
15. In how many types speed can be divided?
(a) Two (b) Five
(c) Three (d) Four
16. Preparatory period is
(a) 2/3rd or 3/4th of total training period
(b) 1/2th or 3/4th of total training period
(c) 4/5th or 6/5th of total training period
(d) 1/10th of total training period
17. Who is known as the father of gymnastics
(a) Fredrich Yann (b) De Lorrene
(c) Hattinger (d) JJ Perriene
18. When was circuit method introduced first
(a) 1957 (b) 1956
(c) 1954 (d) 1959
19. Ability of a muscle (or group of muscles) to work continuously for a long
period of time:
(a) Muscular Endurance (b) Aerobic capacity
(c) Muscular Power (d) Muscular strength
20. What aspect of fitness does the following define: “The ability to use strength
quickly to produce an explosive effort”.
(a) Agility (b) Muscular Power
(c) Stamina (d) Balance
21. Ability to move or change direction quickly:
(a) Agility (b) Muscular Power
(c) Stamina (d) Balance
22. It is also called as Isometric strength:

(a) Maximum Strength (b) Explosive strength
(c) Static Strength (d) Strength endurance
23. The word Isometric also means:
(a) The same size (b) The small size
(c) The large size (d) The largest size
ANSWER :
1. (a) 2. (b) 3. (c) 4. (c) 5. (a) 6. (b) 7. (b) 8. (a) 9. (b) 10. (c)
11. (b) 12. (b) 13. (c) 14. (d) 15. (d) 16. (a) 17. (a) 18. (a) 19. (a) 20. (b)
21. (a) 22. (c) 23. (a)
MODEL TEST PAPER - 1
PHYSICAL EDUCATION
Time : 3 Hrs. Mark : 70
General Instructions :
(i) Question paper consist of 26 questions.
(ii) All questions are compulsory.
(iii) 01 Mark question must be answer in 10-20 words.
(iv) 03 Marks question must be answered in 30-50 words.
(v) 05 Marks question must be answered in 75-100 words.
(vi) The (*) indicates Value Based Questions.
Q1. What is a parabola?

Q2. What are Food Supplements?
Q3. What is Osteoporosis?
Q4. What is Asthma?
Q5. What is planning in games and sports?
Q6. Define nutrition.
Q7. Define Posture.
Q8. Write one physiological change due to ageing.
Q9. The death of state Australian batsman Phillip Hughes in 2014 stunned the cricket
world and led to immediate concerns over the safety of helmets worn by players
of all ages. Phillip Hughes died two days after being struck behind the ear by
a ball while batting. Although he was wearing a helmet, a bouncer struck him
on an unprotected part of his neck as he turned his back attempting a shot. The
tragedy was compounded by the possibility that Hughes could have survived if
he had been wearing better headgear. The Masuri helmet that he was using left a
significant part of the neck exposed. The latest model of the helmet has a larger
front grille and greater neck protection. Most top Indian cricketers prefer to use
Forma helmets, which have deeper protection at the back.
(a) What is the importance of wearing proper equipment in sport?
(b) Write about first aid to be given in any sports injury.
Q10. What is knockout tournament? Mention any two disadvantages of knockout
tournaments?
Q11. Illustrate the differences between Iso-Kinetic and Iso-metric exercises.
Q12. What is scoliosis? Mention any two corrective exercises for it.
Q13. What is the difference between Flexion and Extension?
Q14. Explain structure of personality? Describe the role of sports in developing the
personality?
Q15. What is co-ordinative ability?
Q16. Write in brief about any three physiological factors determining speed.
Q17. What is circuit training? Draw a diagram of 10 stations to improve general fitness.
How can load be increased in circuit training?
Q18. Draw a knock out fixture of 27 teams and explain the advantages of knockout
tournament.
Q19. What is Harvard Step Test? Mention the equipment required to perform it and
explain its procedure.
Q20. “Friction is necessary evil.” Explain your answer with examples from sport.
Q21. Explain about food supplements. Discuss in detail about need of food supplements
and precautions for taking food supplements.
Q22. Define sports injuries. Write classification, prevention of sports injuries.
Q23. What is oxygen intake?
Q24. Define the term sports medicine.
Q25. Define Intrinsic motivation.
Q26. Illustrate the differences between intramural and extramural tournaments.
qqq
PHYSICAL EDUCATION
Q1. Define stress.

Q2. Define double league tournament.
Q3. What is aeropdynamics?
Q4. Which disease can be caused due to the deficiency of Vitamin D?
Q5. Who developed Barrow Motor Ability Test?
Q6. Define Newton’s second law of motion?
Q7. Who are made leaders?
Q8. Write the types of personality.
Q9. Define tournament.
Q10. What is aggression?
Q11. What are the types of disability? Explain briefly.
Q12. How aerodynamics affect a ball?
Q13. Write a note on menstrual cycle.
Q14. Write a note on ‘eating for weight control’.
Q15. Explain Rockport Test o measure cardiovascular fitness.
Q16. What are carbohydrates? What are its types and what are its sources?
Q17. Suggest some general rules of sitting.
Q18. Many coaches and athletes still follow traditional methods during training. They
reason that “this is how it was done in the past and it worked well, so this is
how we should to now.” They have no idea why some movements may be good
and other bad, why some are safe and effective while others cause injury and
erratic actions. Then there are those coaches who are happy using a trial-and-
error method. Occasionally they get good results, but more often they don’t. May
coaches teach their athletes a technique based on a world champion’s technique
without taking into account differences in physique, training, and maturity.

Similarly, young athletes often copy every action of a world-class performer,
including idiosyncrasies that are mechanically ineffectual. For example, Al
Oerter, four time Olympic discuss champion from 1956 to 1968, frequently
inverted the discuss as he swung his arm back during his windup. This action
was simply a personal trait that added nothing to the mechanical efficiency of
Oerter’s throwing technique, yet many young athletes copied it, believing that
it would add distance to their throws. Or, a more comical example of copying
idiosyncrasies was seen in the number of kids who attempted slam dunks
with their mouths open and tongues hanging out because this was a common
characteristic of Michael Jordan.
(a) What values should a good coach have?
(b) Why traditional method of training are still used by the coahces?
Q19. Explain any three effect of exercise on circulatory system.
Q20. What do you understand by ‘Healthy Weight’? Explain the methods to maintain
the ‘healthy body weight.’
Q21. Explain the methods of endurance development.
Q22. Explain the various tasks in organising a tournament.
Q23. Explain advantages and disadvantages of food supplements.
Q24. Discuss in detail how can sports injuries be prevented?
Q25. Explain the methods of flexibility development in detail.
Q26. What are the dimensions of personality? Also discuss the role of sports in
personality development.
qqq
PHYSICAL EDUCATION
Q1. What are the sign and symptoms of Back pain?

Q2. What is the purpose of Harvard Step - Test?
Q3. What do you mean by motor development?
Q4. Name the test used for strength measurement.
Q5. What is Disability?
Q6. What is the main objective of intramural activities?
Q7. Name any two non-nutritive component of diet.
Q8. Draw knock-out fixture of 24 teams.
Q9. Explain Newton’s Third law of Motion.
Q10. Explain any three myths about dieting.
Q11. Discuss the principles of First Aid.
Q12. What are the changes that take place in cardiovascular system by doing regular
exercise?
Q13. Explain developments characteristics during childhood.
Q14. What is ODD? Explain its symptoms and caused.
Q15. Explain Motor Fitness Test-AAPHER.
Q16. Why the knowledge of Biomechanics is essential for a coach to overcome the
limitations of physical strength of an athlete?
Q17. Explain various muscles involved in Running.
Q18. What is the relationship between load and adaptation during training programme?
Q19. Explain various muscles involved in Running.
Q20. Major Devender Pal is true fighter. Despite losing his right to Pakistani mortar
during the Kargil War, Major Pal challenges himself each passing day, making
his disability his strength. His determination to do something different and
his never-say-die attitude has seen him become India’s first blade runner. His
passion for running has seen him take part in 9 marathons. After he ran three
half marathons with a normal walking leg successfully, the army came to his
rescue and gave him an Ireland-made prosthesis which costs abut Rs. 4.5 lakh.
Army major fought his disability to become a celebrated marathon runner.
Q21. Enlist the spinal postural deformities? Explain the causes of Kyphosis & the
precautions to avoid it.
Q22. Name the deformity for which horse riding can be used as corrective measure.
Q23. Define coordinative ability.
Q24. Mention the various types of soft tissue injuries?
Q25. Pace-Run Method of training is used to develop for which motor component?
Q26. Explain Big Five Theory.
qqq

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SYLLABUS

Marks : 70 Duration : 3 Hrs.

1.1 MEANING AND OBJECTIVES OF PLANNING

1.2 VARIOUS COMMITTEES AND ITS RESPONSIBILITIES

1.3 TOURNAMENT - KNOCK-OUT, LEAGUE OR ROUND ROBIN

(b) Double League Tournament : In double league tournament every team

1.4 PROCEDURE TO DRAW FIXTURES - KNOCK-OUT (BYE AND

2. To develop leadership qualities : It develops leadership qualities among

I Round II Round III Round IV Round

Total Number of rounds = 5

Merits of Knock-out Tournaments :

Example (b) If total number of team = 5

A B C D E F G Bye 1st Round matches

1.5 INTRAMURAL A EXTRAMURAL – MEANING, OBJECTIVES

7. Skill and Talent Development : Intramurals help in developing tactics and

1.6 SPECIFIC SPORTS PROGRAMME (SPORTS DAY, HEALTH

Solved Practice Questions

supervises various committees; checking the progress of tournament as per

Methods for drawing fixtures in league tournament : The following methods

1–8 2–8 3–8 4–8 5–8 6 –8 7 –8

Multiple Choice Question

11. Extramural competitions are held between :

2.1 BALANCED DIET AND NUTRITION: MACRO AND MICRO

3. Improve Immune System : A balanced diet is important to increase body’s

2.2 NUTRITIVE AND NON-NUTRITIVE COMPONENTS OF DIET

There are two types of fatty acids :

(xii) Chromium : It is essential for the proper functioning of metabolism. It

2.3 EATING FOR WEIGHT CONTROL – A HEALTHY WEIGHT,

Under Weight <18.5

15. Discuss the causes and symptoms of anorexia nervosa.

Solved Practice Questions

anaemia.This vitamin is mainly found in cauliflower, spinach, cabbage, tomato,

Multiple Choice Question

12. What is the correct formula to get BMI.

3.1 ASANA AS PREVENTIVE MEASURES

5. Asanas correct the bad posture.

3.2. OBESITY : PROCEDURE, BENEFITS AND CONTRADICTION

The WHO criteria for overweight and obesity by BMI

Under weight < 18.5

Normal weight 18.5 – 23

Obesity Class I 30 – 34.9

Obesity Class II 35 – 39.9

Obesity Class III > 40

3.3. DIABETES : PROCEDURE, BENEFITS AND CONTRADICTION

2. It brings strengths and activeness in the body.

3.4 ASTHEMA : PROCEDURE, BENEFITS AND CONTRADICTION

Asthema Management and Treatment : A person of Asthema should not what

3.5 HYPERTENSION : TADASANA, VAJRASANA, PAVAN

Approaches to stop Hypertension (DASH). Reduce the intake of sodium in your

3.6 BACK PAIN, TADASAN ARDHMATSYENDRASAN

2. It makes backbone flexible.

Solved Practice Questions

etc. are called cultural or corrective asanas. For example, Shirshasana,

In the developing countries, the increasing rate of obesity is alarming, obesity

Underweight < 18.5

Prevention and Management of Obesity

Multiple Choice Question

11. Which one of the following poses is best for beginners?

4.1 CONCEPT OF DISABILITY & DISORDER

4.2 TYPES OF DISABILITY, ITS CAUSES & NATURE (COGNITIVE

4.3 TYPES OF DISORDERS, ITS CAUSES & NATURE (ADHD, SPD,

4.4 DISABILITY ETIQUETTES

4.5. ADVANTAGE OF PHYSICAL ACTIVITIES FOR CHILDREN

Marks : 70 Duration : 3 Hrs.

1.1 MEANING AND OBJECTIVES OF PLANNING

2. It brings strengths and activeness in the body.