KENDRIYA VIDYALAYA

SANGATHAN
BHUBANESWAR REGION

STUDENT SUPPORT MATERIAL

1
PHYSICAL
EDUCTION
(048)
CLASS: XII

2
 SESSION:
2018-19
PREFACE
The study material in your hand is a
product of sincere and concerted efforts of a
team of experienced teachers. A bird's eye
view of the latest syllabus with month wise
distribution is given in the first few pages. Key
points of the unit wise subject matter have
been presented in simple and easy
language.The flow charts, diagrams, pictures
etc. are also used in the material to make it
easily comprehensible. Important questions
3
are given at the end of each unit to enable the
students to evaluate their progress.
The questions asked by the CBSE during
previous 03 years have been provided with
answers to make the students understand the
pattern of the examination. Three sample
question papers based on latest CBSE design
have been given with answers for the final
revision. Four other unsolved sample papers
are also a part of this booklet which may be
used for practice purpose.
I thank Sh. Neeraj Pandey, TGT (P&HE), KV
Sonepur and Sh. Santosh Kumar,TGT (P&HE),
KV Rourkela for preparing the study material.
I also thank Sh. Surender Mistry, PGT (Eng.),
KV Rourkela for his contribution as
proofreader. I pay my sincere gratitude to Dr.
D Ojha, Sh. MD Sahoo & Sh. D. Purohit, the
Assistant Commissioners, KVS RO
Bhubaneswar Region for their guidance and
4
support. I am indebted to Sh. AVLJ Rao,
Deputy Commissioner, KVS (RO) Bhubaneswar
who made me feel honoured by offering the
opportunity to co-ordinate this work.
I do hope that the study material will be a
useful tool to ensure better results in the
subject.

With best wishes,

(A.P.S. BRAR)
PRINCIPAL
KV ROURKELA
E-mail- (apsbrar78@gmail.com)

5
PHYSICAL EDUCATION (048)CLASS XII
INDEX

SI.NO
UNIT/TOPIC Page No.
.
1 Syllabus for 2018-19 3-6
2 Planning in Sports 8-19
3 Sports & Nutrition 20-26
4 Yoga and Lifestyle 27-32
Physical Education &
Sports for CWSN
5 33-36
(Children With Special
Needs)
6 Children & Sports 37-41
7 Women & Sports 42-45
Test & Measurement in
8 46-52
Sports
9 Physiology & Sports 53-57
10 Sports Medicine 58-64
11 Kinesiology, 65-69
6
 Biomechanics & Sports
12 Psychology & Sports 70-75
13 Training in Sports 76-81
Previous Years Question
14 82-102
Papers (With Answer)
Model Question Papers
15 113-127
With Answer
Unsolved Model
16 128-135
Question Papers

7
STUDY MATERIAL
PREPARATIONCOMMITTEE: -
1. SH. NEERAJ PANDEY, TGT (P&HE), KV
SONEPUR
2. SH. SANTOSH KUMAR, TGT (P&HE), KV
ROURKELA
CENTRAL BOARD OF SECONDARY
EDUCATION
8
 PHYSICAL EDUCATION CURRICULUM
(2018-19) Class XII
TheoryMax. Marks 70
Unit I Planning in Sports
 Meaning & Objectives Of Planning
 Various Committees & its Responsibilities
(pre; during & post)
 Tournament – Knock-Out, League Or Round
Robin & Combination
 Procedure To Draw Fixtures – Knock-Out
(Bye & Seeding) & League (Staircase &
Cyclic)
 Intramural & Extramural – Meaning,
Objectives & Its Significance
 Specific Sports Programme (Sports Day,
Health Run, Run For Fun, Run For Specific
Cause & Run For Unity)

Unit II Sports & Nutrition

 Balanced Diet & Nutrition: Macro & Micro
Nutrients
 Nutritive & Non-Nutritive Components Of
9
 Diet
 Eating For Weight Control – A Healthy
Weight, The Pitfalls Of Dieting, Food
Intolerance & Food Myths
 Sports nutrition & its effect on performance
(fluid & meal intake, pre, during & post
competition)
 Food supplement for children

Unit III Yoga & Lifestyle

 Asanas as preventive measures
 Obesity: Procedure, Benefits &
contraindications for Vajrasana, Hastasana,
Trikonasana, Ardh Matsyendrasana
 Diabetes: Procedure, Benefits &
contraindications for Bhujangasana,
Paschimottasana, Pavan Muktasana, Ardh
Matsyendrasana
 Asthema: Procedure, Benefits &
contraindications for Sukhasana, Chakrasana,
Gomukhasana, Parvatasana, Bhujangasana,
Paschimottasana, Matsyasana
 Hypertension: Tadasana, Vajrasana, Pavan
10
 Muktasana, Ardha Chakrasana, Bhujangasana,
Sharasana
 Back Pain: Tadasana, Ardh Matsyendrasana,
Vakrasana, Shalabhasana, Bhujangasana

Unit IV Physical Education & Sports for

CWSN (Children With Special Needs -
Divyang)
 Concept of Disability & Disorder
 Types of Disability, its causes & nature
(cognitive disability, intellectual disability,
physical disability)
 Types of Disorder, its cause & nature (ADHD,
SPD, ASD, ODD, OCD)
 Disability Etiquettes
 Advantage of Physical Activities for children
with special needs
 Strategies to make Physical Activities
assessable for children with special need.

Unit V Children & Sports

 Motor development & factors affecting it
11
  Exercise Guidelines at different stages of
growth & Development
 Advantages & disadvantages of weight
training
 Concept & advantages of Correct Posture
 Causes of Bad Posture
 Common Postural Deformities - Knock Knee;
Flat Foot; Round Shoulders; Lordosis,
Kyphosis, Bow Legs and Scolioses
 Corrective Measures for Postural Deformities

Unit VI Women & Sports

 Sports participation of women in India
 Special consideration (Menarch & Menstural
Disfunction)
 Female Athletes Triad (Oestoperosis,
Amenoria, Eating Disorders)
 Psychological aspects of women athlete
 Sociological aspects of sports participation

Unit VII Test & Measurement in Sports

 Computation of Fat Percentage -
Slaughter – Lohman Children Skinfold
12
 Formula:
Triceps & Calf Skinfold (Male 6 to 17 yrs - %
body fat = (0.735 X sum of skinfold) + 1.0
(Female 6 to 17 yrs - % body fat = (0.610 X
sum of skinfold) + 5.0
 Measurement of Muscular Strength – Kraus
Weber Test
 Motor Fitness Test–AAPHER
 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 –
Computation of Fitness
Exercise in Seconds x 100 Index:Duration of the
5.5 x Pulse count of 1-1.5 Min after Exercise
 Rikli & Jones - Senior Citizen Fitness Test 1.
Chair Stand Test for lower body strength
2. Arm Curl
Test for upper body strength
3. Chair
Sit & Reach Test for lower body flexibility
4. Back Scratch Test for upper bodyflexibility

13
 5. Eight Foot
Up & Go Test for agility
6. Six
Minute Walk Test for Aerobic Endurance
Unit VIIIPhysiology & Sports
 Gender differences in physical &
physiological parameters.
 Physiological factor determining component of
Physical Fitness
 Effect of exercise on Cardio Vascular System
 Effect of exercise on Respiratory System
 Effect of exercise on Muscular System
 Physiological changes due to ageing
 Role of physical activity maintaining
functional fitness in aged population

Unit IX Sports Medicine

 Concept, Aims & Scope of Sports Medicine
 Sports injuries: Classification, Causes &
Prevention
 First Aid – Aims & Objectives
 Management of Injuries:
14
 Soft Tissue Injuries:(Abrasion, Contusion,
Laceration, Incision, Sprain & Strain)
Bone & Joint Injuries:(Dislocation,
Fractures: Stress Fracture, Green Stick,
Communated,Transverse Oblique&
Impacted)

Unit X Kinesiology, Biomechanics & Sports

 Introduction to Axes & Planes
 Types of movements (Flexion, Extension,
Adbuction & Adduction)
 Major Muscles involved in running, jumping
& throwing
 Newton’s Law of Motion & its application in
sports
 Projectile & factors affecting Projectile
Trajectory
 Friction & Sports
Unit XI Psychology & Sports
 Understanding Stress & Coping Strategies
(Problem Focussed & Emotional Focussed)
 Personality; its definition & types – Trait &
15
 Types (Sheldon & Jung Classification) & Big
Five Theory
 Motivation, its type & techniques
 Exercise Adherence; Reasons to Exercise,
Benefits of Exercise
 Strategies for Enhancing Adherence to
Exercise
 Meaning, Concept & Types of Aggressions in
Sports

Unit XII Training in Sports

 Strength – Definition, types & methods of
improving Strength – Isometric, Isotonic &
Isokinetic
 Endurance - Definition, types & methods to
develop Endurance – Continuous Training,
Interval Training & Fartlek Training
 Speed – Definition, types & methods to
develop Speed – Acceleration Run & Pace
Run
 Flexibility – Definition, types & methods to
improve flexibility
 Coordinative Abilities – Definition & types
16
  Circuit Training - Introduction & its
importance

Practical Max. Marks

30
01. Physical Fitness - AAHPER -
10 Marks
02. Skills of any one Team Game of choice from
the given list* - 10 Marks
03. Viva -
05 Marks
04. Record File
05 Marks

*Athletics, Basketball, Football, Handball,

Hockey, Kho Kho, Rifle Shooting, Volleyball and
17
Unified Basketball [CWSN (Children With
Special Needs - Divyang)]
**Record File shall include:
Practical-1:Modified AAHPER administration for
all items.
Practical-2: Conduct Barrow 3 Item Test on 10
students.
Practical-3: Procedure for Asanas, Benefits &
Contraindication for any two Asanas for each
lifestyle disease.
Practical-4: Procedure for administering Senior
Citizen Fitness Test for 5 elderly family members.
Practical-5: Any one game of your choice out of
the list above.
Labelled diagram of field & equipment (Rules,
Terminologies & Skills).

Note:
01. It is suggested that Unit No. III & VII
may be taught by following the Principle
of Learning by Doing.
02. Content is designed to complete the
syllabus between 120-140 periods.

18
 NO. OF
MONT PART A- THEORY Max. PERIOD
H Marks-:70 REQUIRE
D
APRIL Unit I Planning in Sports
11
& JUNE
Unit II Sports & Nutrition
JULY 18
UNIT III Yoga and Lifestyle
Unit IV Physical Education &
Sports for CWSN
AUGUS (Children With Special Needs -
28
T Divyang)
Unit V Children & Sports
Unit VI Women & Sports
SEPT Unit VII Test & Measurement in
EMBE Sports 21
R Unit VIII Physiology & Sports
Unit IX Sports Medicine
 Management of Injuries: Soft
OCTO Tissue Injuries & Bone & Joint
15
BER Injuries.
Unit X Kinesiology, Biomechanics
& Sports
19
NOVE Unit XI Psychology & Sports
16
MBER Unit XII Training in Sports
APRIL PART B- PRACTICAL
TO Max.Marks-30
31
NOVE
MBER

MONTH WISE DISTRIBUTION OF

SYLLABUS

CHAPTER WISE WEIGHT-AGE BASED

UPON THE PREVIOUS QUESTION PAPERS

PART A: THEORY
Max.Marks-:70
1 Planning in Sports 9
marks
2 Sports & Nutrition
9 marks
3 Yoga and Lifestyle
4 marks

20
4 Physical Education & Sports for CWSN
(Children with Special Needs) 2 marks
5 Children & Sports 8
marks
6 Women & Sports 2
marks
7 Test & Measurement in Sports
12 marks
8 Physiology & Sports
8 marks
9 Sports Medicine 4
marks
10 Kinesiology, Biomechanics & Sports
1 marks
11 Psychology & Sports
5 marks
12 Training in Sports 6
marks
TOTAL (THEORY)
70 marks
PART B: PRACTICAL
21
01. Physical Fitness - AAHPER -
10 Marks
02. Skills of any one Team Game of choice from
the given list* - 10 Marks
03. Viva -
05 Marks
04. Record File
05 Marks
TOTAL (PRACTICAL)
30 Marks

Grand total (70marks theory +30 Marks

practical) = 100 Marks

Note – Chapter wise weightage may change in the

Question Paper, so it is better to give equal
importance to all the chapters.

22
 UNIT: 1
PLANNING IN SPORTS
Key Points:
 Meaning and Objectives of Planning
 Various Committees and its
responsibilities
 Tournaments- Knock-out, League or
Round Robin and Combination
 Procedure to draw fixtures- Knock-
out(Bye and Seeding)and League(Cyclic,
Staircase and Tabular method)
 Intramural and Extramural-Meaning,
Objectives and its importance
 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 is the process of making a sequence of
work for a future line of action”.
Planning is an intellectual process of thinking in
advance about setting of goals and developing
strategies which are requires attaining the goals
efficiently.
23
The success of Physical Education programs
depends upon following points which are
 Efficient staffing
 Good direction
 Proper control
 Well supervision
 Good co-ordination and
 Minimizes the chances of lapses
Objectives of planning
 Reduce the chances of mistake
 It suggests programmes can be conducted
with proper coordination with least mistakes
rather focusing on success
 To promote innovative ideas
 To provide direction towards the goal
 To reduce undue pressure
 To provide proper co-ordination among
the committees
 To reduce the chances of mistakes
 To increase the creativity
 To enhance the sports performance

1.2 Various Committees and their responsibilities

24
 Different committees work together for the
smooth conduct of the sports events.
The various committees are following:-
I. Technical Committee: This committee is
responsible for the technical conduct of the
event. It also selects various officials such as
referees, judges, starters, umpires, time
keepers etc.
II. Transport Committee: This committee is
responsible for providing the facilities
regarding transportation of various teams at
the venue of sports events.
III. Reception Committee: The members of this
committee are responsible to welcome the
Chief Guest and spectators at opening and
closing ceremonies.
IV. Boarding and Lodging Committee: This
committee is responsible for making
necessary arrangements for providing

25
 accommodation and serving meals to the
sportspersons and other officials.
V. Ground and Equipment Committee:This
committee makes necessary arrangements of
equipment related to events.
VI. Medical and First Aid Committee:This
committee isformed to provide medical
assistance. e to participants round the clock.
VII. Protest Committee: Itprotests against a
judgment, the members of this committee
decide about it.
VIII. Publicity Committee: All the press releases
and press conferences are organised by this
committee.
IX. Finance Committee: This committee is
assigned to make the budget for the event
and handle the expenses.
X. Refreshment Committee: This committee is
formed to provide refreshment to the
participants.
26
Flow Chart:-
Administrative Director
Executive Committee
Organising Committee for Games/Sports
 Boarding and  Publicity Committee
lodging
Committee
 Reception  Decoration and
Committee ceremony
committee
 Transportation  Grounds and
committee Equipment
Committee
 Entertainment  Technical
and refreshment committee
Committee
 Announcement  Finance Committee
Committee
First Aid Committee

1.3 Tournaments:

27
It is a series of contests with several rounds in
which many contestants compete, individually or
as a team to decide the winner.
Importance of tournament
 The sportsman learns the discipline by playing

tournaments.
 The sportsman meets other sportsman at a
single platform.
 He learns ethical values such as honesty, fair

play, and respect for others.

 Tournament provides recreation to all, i.e.
organizers, spectators, students.
Type of tournament:
1. Knock out: In this type of tournament, the
team once defeated gets eliminated from the
tournament. Only the winning teams contest in
the next rounds. Opportunities are given to the
winning players/teams.
2. League: In single league tournament all
participating teams compete once, with each
other, where as in double league, each team
play with every other team twice, without any
consideration of victory or defeat.

28
 3. Combination
Tournaments: Combination tournaments are
organized in group or zonal matches.
There are mainly four types of combination
tournaments:
I. Knock out cum Knock out.
II. League cum league.
III. Knock out cum league.
IV. League cum Knock out.
4. Challenge Tournament: This type of
tournament comes when there are one to one
contests or there are two players on each side.
One player challenges the other and the other
player accepts the challenge. Games in which
such tournaments are held include – Boxing,
Tennis, Table Tennis, Badminton etc.
Fixtures in such tournaments are decided
according to:
I. Ladder Method
II. Physical Method
III. Cobweb Method
Knock out tournaments:

29
 In knock out tournaments the teams which
defeat once gets automatically eliminated from the
tournament.
Seeding a Team: - The sorting of the teams and
fitting them in the fixtures so that the stronger
teams do not meet each other in earlier rounds is
known as Seeding. This method is good if we
know the real strong teams. The organizers should
find out the real strong teams from the previous
tournaments or old records figure starting a new
tournament.
Bye: - The advantage given to a team usually by
drawing a lot and exempting it from playing a
match in the first round is known as Bye. These
are given to a specific number of teams in the first
round. The number of byes is decided by
subtracting the number of teams from the next
higher number which is in power of two’s.
Bye Next Higher No - No of Team [ - No of
teams]
The procedure of giving byes is as follows:
 The first bye is given to last team of lower half.

 The second bye is given to first team of upper

half.
30
  The third bye is given to first team of lower half
 The fourth bye if given to last team of upper

half.
 The next bye or byes will be given in the same

order as described above.

Advantages of knock out tournament:
I. These are less expensive.
II. Helpful in enhancing standard of sports.
III. It requires less time to complete the tournament.
IV. Minimum no. of officials is required.
Disadvantages of knock out tournament:
I. There are many chances of elimination of good
teams in preliminary rounds.
II. There are many chances of weak teams to enter
in the final round.
III. Spectators may not have enough interest in the
final round.
1.4 Methods of Preparing Fixtures for Knock-
out Tournaments:-
1. Total number of teams participating in the
tournament.
2. Total number of matches to be played in the
tournament.
Formula for calculating total number of matches is
31
 n-1, where n is the total number of teams
participating in the tournament.
3. Total number of rounds played in the
tournament depends upon two things:-
I. The number of teams playing in the
tournament.
II. The higher nearest number from the total
number of teams of power of two’s = 
4. Method of determining the number of teams in
upper half and lower half:-
I. If the number of teams is even, then equal
number of teams will be divided in both halves
i.e. n/2, where n is the total number of teams.\
II. If the number of teams is odd, the following
method is applied:
Number of teams in upper half = (n+1)/2,
where n = number of teams.
Number of teams in lower half = (n-1)/2,
where n = number of teams
5. The number of byes in knock-out tournament
are decided by subtracting total number of teams
from the next higher nearest number in power of
two’s( ).
Example: -Knock out fixture of 19 teams
32
No. of teams = 19,
Total No. of matches = n-1 = 19-1 = 18
n+1
No. of teams in upper half = 2
19+1 20
= 2 = 2 =10
n−1 19−1 18
No. of teams in lower half 2 = 2 = 2 =9
Total no. of byes = 32- 17 =15 byes,
nb−1 15−1 14
No. of byes in upper half = 2 = 2 = 2 =7
nb−1 15+1 16
No. of byes in lower half = 2 = 2 = 2 =8

Total number of rounds = 5

R-1 R-2 R-3 R-4
R-5
1Bye2
2Bye6
3Bye10
4
5
6 SEMI FINAL-1
7
8Bye12
9Bye8
10Bye4 UH=UPPER HALF FINAL
11Bye3LH=LOWER HALF
12Bye7
33
13Bye11
14
15 SEMI FINAL-2
16Bye13
17Bye9
18Bye5
19Bye1

League Tournament:-
In this type of tournament each team plays with

every other team once if it is a single league

tournament and each team plays with every other

team twice if it is a double league tournament.

Method to draw the fixture in league tournament:-

(a) Cyclic method

In cyclic method, if the number of teams is in even

number, the team number 1 is fixed on the top of

34
right hand side and then other team numbers in

ascending order consecutively downward and then

upward on the left hand side and then from the

next round teams will rotate in clockwise

direction. If the number of teams is odd then the

bye is fixed on the top of right hand side and rest

of the procedure will remain same. If the number

of team is even number than number of rounds

will be (N-1).  If the number of teams is odd

number then number of rounds will be equal to

number of teams.

Fixture according to cyclic method

35
Example: Draw a fixture of 6 teams on league
basis according to cyclic method.
Answer: Total number of teams = 6
Total number of matches
n ( n−1 )
= 2
6 ( 6−1 ) 6 ×5
= 2 = 2
30
= 2 =15
Number of rounds = n-1 = 6-1 = 5 rounds.
Fixtures

Roun Roun Roun Roun Roun

d-1 d-2 d-3 d-4 d-5
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

(b) Stair-case Method: In stair-case method, the

fixtures are made just like a ladder or a stair- case.
In this method, no bye is given to any team and
there is no problem of even or odd number of
teams.
36
Example: Draw a fixture of 9 teams on league
basis according to stair-case method.

Solution: Fixture

1-
2
1- 2-
3 3
1- 2- 3-
4 4 4
1- 2- 3- 4-
5 5 5 5
1- 2- 3- 4- 5-
6 6 6 6 6
1- 2- 3- 4- 5- 6-
7 7 7 7 7 7
1- 2- 3- 4- 5- 6- 7-
8 8 8 8 8 8 8
37
1- 2- 3- 4- 5- 6- 7- 8-
9 9 9 9 9 9 9 9
(c) Tabular Method: In tabular method, the
fixtures are made just like row and table. In this
method, bye will be given to odd number of team.
For Even number of team i.e. 6

A B C D E F
A 1 2 3 4 5
B 3 4 5 2
C 5 1 4
D 2 1
E 3
F
For Odd number of team i.e. 7
A B C D E F G By
e
A 1 2 3 4 5 6 7
B 3 4 5 6 7 2
C 5 6 7 1 4
D 7 1 2 6
38
E 2 3 1
F 4 3
G 5
By
e
Combination tournament:
Combination tournament are those tournament in
which initial rounds of a tournament played on a
particular basis (knock out league) and rest or the
other particular basis knock out/ league. 
Fixture :- make the groups of equal teams i.e.

39
40
1.5 An Intramural and Extramural Meaning,
Objectives and Its Significance
Meaning of Intramural
Intramural is derived from the Latin word’
Intra” and “muralist’.”Intra” means “within” and
“Muralist” means ‘Wall' .So we can say that the
activities, which are performed within the walls or
within the campus of an institution, are called
‘Intramural”.
The rules of the games/ sports are modified
accordingly, if needed.
Objectives of Intramural:-
 To provide opportunity to every student to
participate in Games and Sports
41
 To develop Leadership Qualities among
students
 To develop Feeling of Co-operation

 To provide Recreation

 To develop the Feeling of Sportsmanship

 To provide opportunity to learn a variety of

games and Skills

 To provide opportunity to get Experience of

Organization of Competitions
 To find out talented Sport persons

Extramural

Extramural is derived from the Latin words

“Extra” and “Wall”. So, we can say that the
activities which are performed outside the walls of
an institution or school are known as
“Extramural”.
These tournaments will be organized on a
zonal, regional, state or national basis.eg. CBSE
tournament, SGFI tournament etc.

42
 Objectives of Extramural

 To provide Experience to Students

 To improve the Standard of Sports
 To broaden the Base of Sports
 To develop Sportsmanship and Fraternity
 To provide knowledge of New Rules and
Advanced Techniques
Significance of Intramural and Extramural

 Helps in providing the ways and means for the

development self esteem, citizenship,
responsibility, sportsmanship, and skills in co-
operative behaviour.

43
 Helps in providing to take part in activities that
encourages active participation, enjoyment,
and fun without external pressure or reward.
 Helps in providing to reinforce the concept
that winning is less important than preparing
to win. Losing should not be the same as
failure, nor success the same as winning.
 Helps in providing to determine participation
by interest rather than skill, not limiting
activities to the gifted or early maturing
athlete.
 Helps in providing opportunities for students
and expose them to a wide variety of sports,
skills and activities so that they may refine
interest and make choices to suit their personal
abilities and needs.

44
  Helps in providing opportunities for students,
faculty, and staff to actively engage in
activities involving sports, recreation, and play
while providing structure for an experimental
education.

1.6 SPECIFIC SPORTS PROGRAMME

The programs motivate and create the feeling

to take part in these sports programs. People
become health-conscious and try to remain fit and
stay healthy for as long as possible. These specific
sports programs are usually organized by the
federations, state government, NGO etc. to create
health consciousness among the people and take

45
part in health-related sports programs. These
programmes have various objectives such as
creating awareness among peoples regarding
unity, health & diseases etc.
The various important specific programs:-
1. Sports Day– We celebrate National Sports day

on 29th of August every year on the memory and

Birth anniversaryof Major Dhyanchand known as

“Hockey Wizard”. School-Annual Sports Day.

2. Health Run:These are organised by health

departments to ameliorate the standard of health in

a country along with raising funds for charity.

3. Run for Fun:It is also organised to spread the

message among masses to remain healthy and fit.

46
It may be organised to motivate the people

to remain fit.

4. Run for Unity:It is organised to show unity and

peace among the people of different religions. Its

purpose may be national and international

integration and brotherhood.

5. Run for Specific Cause: This is the run related

to specific or noble cause. Most of the social non-

profit organisations organises these runs for

creating awareness about AIDS, Educating the girl

child, Cancer, etc. Mumbai and Chennai

Marathons are organised for such noble purpose.

47
 Important Questions

Very Short Answer Type Question (10 to 20

words) (1Markeach)
1. What do you mean by the term planning?
2. What do you mean by the term ‘Run for Fun’?
3. What is ‘Bye’?
4. Define Intramurals?
5. Define Extramural?
6.Write down the objectives of planning?
48
7.What is seeding?
8. What do you mean by double league
tournament?
9. What do you mean by special seeding?
10. What is knock-out tournament?
11. Explain league tournament?
Short Answer Type Question (30 to 50 Words)
(3 Marks each)
1. Write the advantages & disadvantages of
knock-out tournaments.
2. Define league. Explain its types. Write its
advantage & disadvantage of league tournament?
3. Write the procedure of fixtures in league
tournaments?
4. What are the objectives of Extramural?

49
5. Define Tournament? Write the types of
tournaments?
6.Enlistand explain any two specific sports
program.
7.Define ‘Fixtures’ and classify several types of
tournaments.
8.Enlist various committees for organising an
event and explain function of any three.
Long Answer Type Question (75 to 100 Words)
(5 Marks each)
1. Describe the various committees for the
organising of sports events.
2. Draw a knock out fixture of 21 teams
mentioning all the steps involved.
3. Define Intramurals. Write its objectives of and
principles.

50
4. Define Extramural. Writeits objectives
andprinciples.
5. Explain the meaning of specific sports
programme? Write its contribution for society.
6. Prepare the fixture of 18 teams where last year
position holder team will directly play in semi
final.
7.Prepare the fixture of 23 teamsaccording to
Knock-out cum League basis/League cum Knock-
out basis tournament.
8. Prepare the fixture of 7 and 8 teams on league
basis tournament.

UNIT: 2
SPORTS AND NUTRITION
Key Points:
 Balanced Diet and Nutrition: Macro and Micro

Nutrients
51
  Nutritive and Non-nutritive components of
diet
 Eating for weight control - A healthy weight,
the Pitfall of dieting, Food Intolerance and
Food Myths
 Sports Nutrition & its Effects on performance
(Fluid & Meal in take, pre, during and post
Competition)
 Food Supplements for children
2.1 Balanced Diet and Nutrition
A diet which contains the proper amount of
each nutrient such as Carbohydrates, Fats,
Proteins, Vitamins, and Minerals etc. is called
Balanced Diet.
Balanced Diet: - A complete food, a diet contains
adequate amounts of all the necessary nutrients
required for proper growth & maintenance of
body.
Nutrition: - It is the process of obtaining &
52
 consuming food or breaking down food
&substances taken in by the mouth to use for
energy in the body.
Nutrients: - The foodin our diet consists of
various types of essential chemicals
for our body termed as nutrients: - e.g. Protein, fat,
carbohydrates, vitamins & minerals.
Goals of nutrition:
I. Stay hydrated
II. Provide immediate fuel
III. Boost performance
IV. Preserve muscles
V. Improve recovery
Macro nutrients
Macronutrients mainly include carbohydrates,
proteins and fats and also water which are
required in large quantities and their main function
being the release of energy in body.
53
Macronutrients include Carbon, Oxygen,
Hydrogen, and Nitrogen.
Micro nutrients
Micronutrients mainly comprise vitamins and
minerals which are required in very
lessquantities.Micro nutrients are chlorine, iron,
manganese, zinc, boron, sodium, copper,
molybdenum and nickel etc.
However, both macro nutrients as well as
micro nutrients are essential for formation of
many compounds which are required by the body
for growth and development.

2.2 Non-Nutritive and Nutritive Components of

Diet
Nutritive components of diet
Carbohydrates
54
 Carbohydrates are needed to provide energy
during exercise. It provides quick or instant energy
to our body. Carbohydrates are stored mostly in
the muscles and liver. Complex carbohydrates are
found in foods such as pasta, bagels, whole grain
breads, and rice.
Protein
Protein is important for muscle growth and to
repair body tissues. Protein can also
be used by the body for energy, but only after
carbohydrate stores have been used up. Only
strength training and exercise will change
muscles.
Fat
It provides the highest concentration of energy
of all the nutrients. One gram of fat
equals nine calories. Saturated fats are found
primarily in animal sources like meat, egg yolks,
yogurt, cheese, butter, milk.
Vitamin
A well-planned and nutritionally adequate diet
should meet an athlete‘s vitamin
and mineral needs. Supplements will only be of
55
any benefit if your diet is inadequate or you
have a diagnosed deficiency, such as an iron or
calcium deficiency.
Minerals
  Minerals are very essential in our diet. Four
percent of our body weight is made up minerals.
These are required for healthy teeth, bones and
muscles. It is also used by body for various
activities such as transmission of nerve, impulses
formation of hormones and maintenance of heart
beat etc.
Macro Minerals
 a) Calcium: Calcium is among the top macro-
minerals in terms of growth
and development of our bones and teeth. It helps
in blood clotting. Its deficiency may cause
rickets. The sources are cheese, milk, orange,
juice, eggs, green leafy vegetables and cereals.
b) Potassium: Potassium is one of the most
required minerals in diet. It is helpful in keeping
the nervous system and muscular system fir and
active all the time. It helps in maintaining
the amount of water in blood and tissues. Its main
sources are banana, tomatoes, green leafy
56
vegetables, beans etc.
c) Sodium: It helps in muscular activities. It also
helps in transmission of nerve impulses.
The sources are table salts, pickles and butter etc.
d) Magnesium: It repairs and maintains body
cells. It is found in meat, brown rice, beans
and whole grains etc.
e) Phosphorus: Phosphorus helps in the formation
of bone and teeth. It keeps the muscles andnerve
activities normal. The sources are egg, fish, liver,
milk, and unpolished rice etc.
Micro Minerals:
 a) Iodine: It produces the hormones for the
thyroid gland. It is also
significant for proper growth and development.
Lack of iodine can cause goiter (swollen
thyroid gland) and mental retardation. The sources
are iodized salt, fish and sea food.
b) Iron: It is essential in the production of
haemoglobin. Its deficiency causes anaemia. The
sources are meat, egg, dry fruits, and spinach
banana and green leaf vegetables.
c) Chromium: It is essential in the production of
haemoglobin. Its deficiency may causediabetes.
57
Thesources are soya beans, black gram, carrot,
tomato, groundnuts, bajra and barley.

Non nutritive components of diet

a) Water
b) Roughage
c) Artificial sweeteners
d) Preservatives
e) Plant products
Fibre or roughage has no nutritive value. It is
undigested part of the food or it can be said
that it cannot be digested by human intestinal
tract. It consists of water and improvesintestinal
function by adding bulk to the food. It helps the
individual to satisfy the appetite. Itprevents
constipation.
2.3 Eating for weight control
 A healthy weight is a weight that lowers your
risk for health problems; generally body
mass index (BMI) and waist size are good ways to
achieve healthy weight.
Methods to calculate BMI = Weight in Kg/

58
(Height in m)
Category BMI
Category BMI
Under Weight Below 18
Normal Weight 18.5 to
24.5
Over Weight 24.5 to
30.5
Obese Category 30.5 to 35
I
Obese Category 35.5 to 40
II
Severe Obesity Above 40

Here are some useful tips for weight control

with proper eating:

a. Avoid common pitfalls: Diet, especially fat

diets or quick fix pills and plans, often set youup
for failure. Prepare a plan that is more realistic.
b. Put a stop to emotional eating: We don’t
always eat simply to satisfy hunger. All toooften,
59
we turn to food for comfort and stress relief. When
this happens, we frequently packon pounds.
c. Tune in what you eat: Do not eat while at your
desk or working, and in front of the TVscreen.
The result is that we consume much more than we
need, often without realizing it.Counter this
tendency by practicing “mindful” eating: pay
attention to what you eat, savoureach bite, and
choose foods that are both nourishing and
enjoyable.
d. Fill up with fruit, veggies and fibre: To lose
weight, you have to eat fewer calories. Butthat
doesn’t necessarily mean you have to eat less
food. You can fill up while on a diet, as longas
you choose your foods wisely.
e. Indulge without overindulging: Do not avoid
some type of food (ice cream or cookies orchips)
completely. Instead of denying yourself the
unhealthy foods you love, simply eat themless
often.
f. Take charge of your food environment: Set
60
yourself up for success by taking charge ofyour
off environment: when you eat and what foods are
available.
g. Make healthy lifestyle changes:You can
support your dieting efforts by making
healthylifestyle choices.
Factors which will control body weight
 Balanced diet
 Drinks lots of water
 Eating lot of fibrous food
 Regular Medical Check-up
 Avoid Fats
 Medicine only by doctors advice
 Physical Activity
 Avoid Drinking
 Avoid junk food
 Meals in small shifts
 Follow Hygienic Habits
 Do not Dieting
 Never try sliming pills
 Avoid over eating
61
  Balancing the intakes of calories and
expenditure of calories.
Food myths
a. Eggs increases cholesterol level so avoid it:
There is no doubt that eggs are good source
of health. An egg provides you various nutrients.
It is as per daily requirements of
cholesterol by our bodies. So, if you take one egg
daily there is no problem of cholesterol
level.
b. Drinking while eating makes you fat: The
actual fact behind this misconception is that
enzymes and their digestive juices will be diluted
by drinking water while eating which
slows down your digestion which may lead to
excess body fat.
(i) Myth: Low fat or No fat diet are good.
Fact: Body needs fats for energy, tissue repair and
to transport vitamin A, D, E &K. Just cut
down on salivated fat eating unsaturated fats.
(ii) Myth: Dieting or Fasting may lose weight.
62
Fact: It may be true in short term but ultimately it
hinder weight loss. Loosing over the long
term burns off fat whereas crash dieting or fasting
not only removes fat but who leans
muscles.
(iii) Myth: Food eaten late night is more fattening.
Fact: It doesn’t make much change.
(iv) Myth: Low fat milk has less calcium that full
fat milk.
Fact: - Skimmed and semi skimmed actually have
more calcium because it is in watery part
and not in creamy part of milk.
(v) Myth: Vegetarian cannot build muscles.
Fact: Vegetarian can built muscles as meat eaters
by getting their proteins from vegetables
such as cheese nuts pulses etc.
(vi) Myth: Healthy food is expensive.
Fact: Tinned, stored, packed food is expensive.
Whereas local & seasonal foodsare not expensive.

PITFALL OF DIETING
An individual who is overweight wants to
63
reduce weight they starve for reducing weight
many times skip meals to lose weight, sometimes
take slimming pills.
 Extreme Reduction of Calories.

 Restriction on some nutrients

 Skipping meals

 Intake of calories through drinking

 Under estimating the calories.

 Intake of labelled foods.

 Not preferring physical activities.

 Low energy diet.

 Taking less liquids

 Starving      

Food Intolerance
Food intolerance is that when a person has
difficulty in digesting a particular food.
Intolerance means the individual elements of
certain foods that cannot be properly
processed and absorbed by our digestive system.
The main cause of food intolerance is the
complete absence of enzymes responsible for
64
breaking down or absorbing the food elements.
Symptoms
 Nausea
 Vomiting
 Pain in joints
 Headache and rashes on skin
 Diarrhoea
 Sweating
 Palpitations
 Burning sensations on the skin stomach
Food intolerance can cause nausea, stomach
pain, diarrhoea, vomiting, gas
cramps, heartburn, headaches, irritability, etc.
Causes: Absence of activity of enzymes
responsible for breaking down the food elements.
These are usually innate sometimes diet related or
due to illness.
2.4 Sports Nutrition (Fluid & Meal in take, pre,
during and post Competition)
Nutrition before competition
At least a week before the competition
sportsperson should take complex carbohydrate
65
food which usually helps in increasing glycogen
store. The fuel for the muscle is usually provided
in meals 3-4 days prior to the competition. Thediet
should depend on the intensity of the activity. The
diet should be rich carbohydrate, low in fat and
protein. Two hours before the competition a high
carbohydrate energy drink canbe considered
sufficient.
Nutrition during competition
It is important to stay hydrated and maintain
sugar level so that sportsperson may not undergo
fatigue. If the duration of the competition is more
than 60 minutes than ½ to 1 cup carbohydrate
drink after 10-20 minutes and if the duration is
less than 60 minutes than carbohydrate drink after
every 20-30minutes.

Nutrition after competition:

After competition it is important to recover
properly , so the first preference should be given
to replacement of fluid loss and this can be easily
66
done by the intake of water or replacement drink.
Meals after competition should be taken within 2
hours. For best glycogen restoration 100-200
grams of carbohydrate along with lean protein like
meat or chicken should be taken. It will help in
building, maintaining, and repairing of muscles.
At least 20 grams of protein are required after
completion for complete recovery.
2.5 Food Supplement
Food Supplement means a nutrient that is added to
your diet to nourish your body as you are not
taking this nutrient in adequate amount in your
regular diet. Food supplements generally
include vitamins, fibres, minerals, fatty acids
among other substances.
Advantages of Food Supplements
(a) Supplements can contribute to improve
muscular strength, endurance and overall physical
performance.
(b) Some supplements are used in combination
with drugs as a method of complimentary or
67
alternative treatment of health conditions.
(c) Food supplements gives vitamin and minerals
which protect the body from disease.
Disadvantages of Food supplements
(a) Food supplements can cause adverse side
effects also, if they are not consumed in the right
quantity. They can damage liver and reduce bone
strength.
(b) Weight-loss supplements may contain
numerous untested ingredients that have not been
examined for safety or effectiveness in children.
Precautions for food supplements
(a) Do not pay heed to the words of salesmen or
advertisements which claim that these
supplements will improve child‘s brain.
(b) First of all ensure that there is a lack of
essential nutrients in a child needs to take food
supplements or not.
(c)Before purchasing an individual should ensure
that it is free from preservatives, contains no
fillers and does not contain any added sugar.
68
Energy Requirement

Basic Energy Requirement (BER) =1.3 ×

Weight of an individual in kg × Time in hour
For example: - If an individual weight is 50 Kg for
him or her basic energy requirement in 24 hours is
1560 Kcal.I.e.1.3×50×24=1560 Kcal.
Note: - Per kg per hour calories needs for and
individual is 1.3 Kcal.
Extra EnergyRequirement (EER) = 8.5 ×
Weight of an individual in kg × Duration of
training in hour
For example:- If an individual weight is 50 Kg for
him or her extra energy requirement in 1 hour
training is 850 Kcal.I.e.8.5×50×1=850 Kcal.
Note: - Per kg per hour training calories needs for
and individual is 8.5 Kcal.
Specific energy requirement for sports
person=BER+EER
=1560+850=2410 Kcal

IMPORTANT QUESTION

69
Very Short Answer Type Question (10 to 20
words)(1 Mark Each)

1. What do you mean by myths?

2. List down simple types of carbohydrates.
3. State complex carbohydrates types.
4. Howmany amino acids are found in proteins?
5. Statetwo Non Nutritive components of Diet.
6. Which type of Vitamin B are found in diet?
7. Mention two diseases which come from
deficiency of protein.
8. Name the macro minerals which should be
partof our diet.
9. List down four myths about dieting.
10. What do you mean by food and nutrition?
11. What are the uses of any two minerals in our
diet?

Short Answer Type Question (30 to 50 Words)

(3 Marks Each)

70
1. Explain Balanced diet and its function.
2. Mention micronutrients which are important for
body.
3. Write importance of protein.
4. Write difference between types of carbohydrate
simple and complex carbohydrate.
5. Mention five pitfalls of dieting.
6. How water is useful for us? Explain in brief.
7. How food intolerance is treated? What are the
systems?Explain in brief.
8. What do you mean by bulimia Nervosa?
Mention causes.

Long Answer Type Question (75 to 100 Words)

(5 Marks Each)

1. What is Balanced Diet? How it is important for

individual body?
2. What factorswhich can affect for making
Balanced Diet?
71
3. Why macronutrients should be essential part of
our diet?
4. What are the macro nutrients? Explain in
details.
5. What is the effect of Diet on performance of
sportspersons?
6. State four Myths of Dieting.
7. Diet can enhance the performance of a
sportsperson. Explain.
8. What is eating disorder? Mention its types and
explain each.

UNIT – 3
Yoga and Lifestyle
Key Points:-
 Asanas preventive measures.
72
  Obesity: Procedure, Benefits &
Contraindications for Vajrasana, Hastasana,
Trikonasana, Ardhmatsyendrasana.
 Diabets: Procedure, Benefits
&Coutraindications forBhujangasana,
Paschimottasan,
Pavanmukltasana,Ardhmatsyendrasana.
 Asthma: Procedure, Benefits
&contriaindications forsukhasana, chakrasana,
aomubhana, parvatasanaBhujangasana,
paschimottasana, matsyasana.
 Hypertension: Tadasana, Vajrasana,
pavanmuktasana,Ardhachakrasana,
Bhujangasana,sharasana.
 Back pain: Tadasana,
Ardhmatsyendrasanavakrasana,shalabhjasana,
Bhujangasana.

3.1 Meaning of Asanas:-

To sit in a comfortable position for everlasting
period of time is called asana.
Asanas as preventive measure:-
73
 Asanas can be preventive measures as they
provide following physiological benefits which
ultimately helps in avoiding various lifestyle
disease. The following are the benefits of asanas
for prevention of diseases:
I. Bones and joints become strong: By
performing regular asana, the bones,
cartilages, and ligaments become strong.
Along with this, height of children is
enhanced.
II. Circulation of blood becomes normal: By
performing asana regularly, the stroke volume
as well as cardiac output increases because
cardiac muscles start working more strongly
and efficiently. Blood circulation becomes
proper and blood pressure normalizes and
stabilizes.
III. Immune system is strengthened:  By regular
practice of asana, our immune system is
strengthened. As a result, our body becomes
less prone to diseases.
74
IV. Respiratory organs become efficient: By
performing asana regularly, the respiratory
organs become efficient. The vital air capacity
increases up to 6000cc. The size of lungs and
chest also enhances.
V. Efficiency of excretory system
enhances: By regularly performing asana the
efficiency of excretory system enhances. As a
result, the waste products such as lactic acid,
acid phosphate, urea, uric acid etc. are
excreted quickly and properly which in turn
help in delaying fatigue.
VI. Muscles become strong: by performing asana
regularly, muscles of the body become strong.
The efficiency of the muscles increases. Fat
does not accumulate in the body. In fact, the
appearance the body enhances. The size of the
muscles also increases.
3.2 Obesity
Obesity is that condition of the body in which
the amount of fat increases to extreme levels.

75
Procedure, Benefits and Contraindications for
Vajrasana
Procedure
It is a meditative asana. Kneel down on the ground
with your knees, ankle and toes touching
theground. Your toes should be stretched
backwards. Now place your palms of both hands
on the knees. The upper body should be straight.
At this time, the breathing should be deep, even
and slow.
Benefits:
1) It is helpful for concentration.
2) It is helpful in curing dysentery, back pain
and chest diseases.
3) It enhances memory.
4) It cures problems related to menstruation.
5) It cures mental stress.
6) It strengthens the pelvic muscles.
7) It removes postural defects.
8) It prevents hernia and gives relief from
piles.
Contraindications  

76
 i. A person suffering from joint pain should not
perform vajrasana.
ii. The individuals who have any spinal
column problem should not perform vajrasana.
iii. The individuals who have some difficulty
in movement should practice vajrasana with a
lot of acre.
Procedure, Benefits and Contraindications for
Padahastasana
Procedure
Bend forward until the fingers or palms of the
hands touch the floor on either side of the feet. Try
to touch the knees with the forehead. Do not
strain. Keep the knees straight. Exhale while
bending forward. Try to contract the abdomen in
the final positionto expel the maximum amount of
air from the lungs.
Benefits of Padahastasana:
i. It makes the body very flexible.
ii. It stretches the leg and back muscles.
iii. It helps to eliminate excess belly fat.
77
 iv. It makes the spine flexible and tones the
nerves.
v. It improves blood circulation.
vi. It improves digestion and removes
constipation.
Contraindications: The individuals who have
back pain should avoid this asana. At least, they
should not bend forward fully. They can bend
themselves only as far as comfortable.
Procedure, Benefits and Contraindications
for Ardhmatseyendrasana
Procedure
The left heel is kept under right thigh and the right
leg is crossed over the left thigh. After that hold
the right toe with left hand and turn your head and
back to the right side. In this position move the
trunk sideways. Then perform the same asana in
the reverse position.

Benefits of Ardhmatseyendrasana.:

78
 i. It keeps gall bladder and prostate gland
healthy.
ii. It enhances the stretch ability of back
muscles.
iii. It alleviates digestive ailments.
iv. It regulates the secretion of adrenaline and
bile and thus is recommended inYogic
management of diabetes.
v. It is also helpful in treating sinusitis,
bronchitis, constipation, menstrualdisorder,
urinary tract disorder and cervical spondylitis.
 Contraindications:
I. Women, who are two or three months
pregnant, should avoid practicing this
II. The individuals who suffer from peptic ulcers,
hernia, and hypothyroidism should practice
this asana under expert guidance.
III. The individuals who have the problem of
sciatica or sleep disc may benefit from asana
but they need to take great care while doing
this asana.
79
 Procedure, Benefits and Contraindications for
Trikonasana
First of all stand with your legs apart. Then
raise the arm sideways up to the shoulder level.
Bend the trunk sideways and raise the right hand
upward. Touch the ground with left hand behind
left foot. After sometime, do the same asana with
opposite arm in the same way.
Benefits
I. It strengthens the legs, knees, arms and chest.
II. It helps in improving digestion and stimulates
all body organs.
III. It increases mental and physical equilibrium.
IV. It reduces stress, anxiety, back pain and
sciatica.
V. It helps in increasing height.
VI. It helps in reducing obesity.
VII. It enhances blood circulation.
VIII. It is also helpful in reducing extra fat around
the waistline.
Contraindications of Trikonasana:
80
 I. If you are suffering from diarrhea, low or high
blood pressure, back injury or migraine, avoid
the practice of trikonasana.
II. The individuals having cervical spondylosis
should not perform this asana.
3.3 Diabetes
Diabetes is such a disorder that it causes sugar
to build up in our blood stream instead of being
used by the cells in the body.
Procedure, Benefits and Contraindications
for Pawanmuktasana
Procedure
Lie down on you back on a plain surface. Keep
your feet together and place your arms beside your
body. Take a deep breath. When you exhale bring
your knees towards your chest. At the same time
press your thighs on your abdomen. Clasp your
hands around your legs. Hold the asana when you
breathe normally. Every time you inhale, ensure
that you loosen the grip. Exhale and release the

81
 pose after you rock and roll from side to side three
times.
Benefits of Pawanmuktasana:
I. It eases the tension in lower back.
II. It enhances the blood circulation in pelvic
area.
III. It stimulates the reproductive organs.
IV. It helps to cure menstrual disorders.
V. It helps in reducing the fats of the thighs,
buttocks and abdominal area.
VI. It strengthens the abdominal muscles.
VII. It also massages the intestines and organs of
digestive system which helps in releasing the
gas and thus improves digestion.
VIII. Relieves constipation.
Procedure, Benefits and Contraindications
for Bhujangasana:
In this asana the shape of the body remains
like a snake that is why it is called Bhujangasana.
In order to perform this asana, lie down on the
belly on the ground. Keep your hands near the
82
 shoulders. Keep your legs close together. Now
straighten up your arms slowly, raise the chest.
Your head should turn backwards. Keep the
position for some time. Then get back to the
former position. For good results, perform this
asana for 4 to 5 times.
Benefits of Bhujangasana:
I. It alleviates obesity.
II. It provides strength and agility.
III. It cures the disorders of urinary bladder.
IV. It cures the disease of liver.
V. It improves blood circulation.
VI. It makes the vertebral column flexible and
thin.
Contraindications of Bhujangasana:
I. People suffering from hernia, back injuries,
headaches, and recent abdominal surgeries
should not perform this asana.
II. Pregnant women should not perform this
asana.

83
 Procedure, Benefits and Contraindications
for Shalabhasana
Procedure of Shalabhasana: Lie down in
prostate position. Spread the thigh    backwards.
Hold your fists and extend arms. Keep your fists
under the thigh and then raise your legs slowly as
high as you can. For best results hold this position
for 2 to 3 minutes and then lower your legs
slowly. Repeat the same action for 3 to 5 times.
Benefits of Shalabhasana:
I. It improves posture.
II. It stimulates the body organs.
III. It helps in relieving stress.
IV. It alleviates lower back pain.
V. It helps in removing constipation.
VI. It provides relief to persons who have mild
sciatica and slip disc problem.
VII. It strengthens the muscles of the spine,
buttocks and back of the arms and legs.
84
3.4 Asthma
Asthma is a disease of lungs in which the
airways become blocked or narrowed causing
difficulty in breathing. The airways also swells up
and puce extra mucus. It usually triggers
coughing, wheezing or whistling or shortness of
breath.The coughing usually occurs at night or
early in the morning.
Procedure of Matsyasana: For performing this
asana, sit in padamasana. Then lie down in supine
position and make an arch behind. Hold your toes
with the fingers of your hands. Stay for some time
in this position.
Benefits:
1) It is helpful in curing back pain, knee pain
and tonsillitis.
2) It also cures the defects of eyes.
85
 3) Skin diseases can be cured, if we practice
this asana regularly.
4) This asanas helpful for the treatment of
diabetes.
5) It helps in relieving tension in the neck and
shoulders.
6) It improves posture.
7) It is the best asana to get relief from
asthma.
8) It provides relief  from respiratory
disorders by encouraging deep breathing

3. 5 Hypertension (High blood pressure)

A condition in which the strength of blood
against the walls of the artery is very high.
Reasons for high blood pressure increased with
age, Genetic, obesity, lack of physical activity,
smoking, alcohol, more intake of salt in food,
tension or mental stress, diabetes, pregnant women
are more prone to high B.P. All these factors can
lead to high blood pressure. The main function of
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the heart is to supply pure blood to thevarious
parts of the body through different arteries when
the heart contract it pushes the blood through
blood vessels and consequently the blood pressure
increase in arteries this pressure is known as
systolic blood pressure it is represented by the first
number the pressure between two heartbeats is
called diastolic blood pressure it is represented by
bottom or second number these two number of
blood pressure are measured in mm/Hg. Unit
means millimeter of mercury. The normal blood
pressure of an adult is considered 120.80mm/Hg.
The person whose blood pressure readings are
beyond 140/90 mm/Hg are said to be having
hypertension. High blood pressure can be
controlled by doing the following yoga
asanasTadasana, vajrasana, pavanmuktasana,
ardhachakrasana, bhujangasana, sharasana.
3.6 Back Pain
The pain which is felt in the back usually
originates from the bones, joints, muscles and
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 nerves etc is called back pain. It may be in the
cervical, thoracic or lumbar region.
Procedure of Tadasana: Stand up in attention
position. Lift your arms upwards. Stretch your
hands upwards. Raise your heels, and come on
your toes. Also pull up your body upwards. After
some time breathe out slowly and come to the
previous position. Repeat the same exercise for 10
to 15 times.
Benefits of Tadasana:
I. It is helpful in developing physical and mental
balance.
II. It reduces obesity.
III. It cures constipation.
IV. It cures digestive problems.
V. It improves body posture.
VI. It alleviates sciatica.
VII. It is beneficial in treating hypertension.
Contraindication of Vajrasana:

88
 I. A person suffering from joint pain should not
perform vajrasana.
II. The individuals who have any spinal column
problem should not perform vajrasana.
III. The individuals who have some difficulty in
movement should practice vajrasana with a lot
of care.
IMPORTANT QUESTIONS

Very Short Answer Type Questions (10 to 20

words)(1 Marks Each)

1. Explain briefly the meaning of word 'Yuj'.

2. Define yoga in your words.
3. List down the benefits of yoga.
4. Mention the elements of yoga.
5. Name any eight Asanas.
6. Name four types of Shudhikriyas.
7. Mention any four Pranayams for curing
Asthma.
8. Highlight the importance of Pranayams.
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9. Mention four Asanas which can cure
obesity.
10. List down four Asanas for curing Diabetes.
11. Which Asanas help to cure Back Pain?

Short Answer Type Questions (30 - 50

Words)(3 Marks Each)

1. Explain the meaning of yoga.

2. Give the importance of yoga in modern
times.
3. Highlight the elements of yoga.
4. Explain briefly any eight Asanas with their
effects.
5. Discuss any four Pranayams by which
Asthma can be cured.

90
6. In what way yoga can help to cure
Diabetes? Explain.
7. What are the causes of Back Pain, how
yoga relives it?

Long Answer Type Questions (75-100 Words)

(5 Marks Each)

1. Explain the meaning of yoga and give

importance of yoga in today’s living.
2. How' Yoga can benefit the back-pain and
hypertension patient? Explain.
3. Highlight the yogic techniques to cure
obesity and diabetes.
4. Explain the benefits of any six Asana with
help of diagram.

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 UNIT – 4
Physical Education and Sports for CWSN

Key Points:-
 Concept of disability & disorder
 Types of disability (Cognitive disability
intellectual disability, physical disability)
Causes and nature of Disabilities.
 Type of disorder ADHD, SPD, ASD,
ODD, OCD cause &Nature of Disorder.
 Disability Etiquettes.
 Advantages of physical Activities for
children will special needs.
 Strategies to make physical activities
assessable for children with special needs.

4.1 Concept of Disability: Disability is an

impairment that may be cognitive, developmental,
intellectual, mental, physical etc. It affects the
everyday activities of the individual to a
considerable amount.

92
 Concept of Disorder: Disorder is usually used for
mental disabilities. Disorder is any ailment that
disturbs the health of an individual. Disorder
creates hindrance in an individual’s performance
and reduces his efficiency.
4.2 Types of disability
Cognitive Disability: It is a neurological disorder
that creates hindrances or obstruction for
anindividual to store, process and produce
information. 
Symptoms:
I. Memory disorder:  An individual who has
auditory problems or difficulty in
remembering something that he heard, said or
saw before sometime.
II. Hyperactivity: An individual with cognitive
disability may not have attention for a long
period. He finds it difficult to stay at one
place.
III. Dyslexia: An individual with cognitive
disability may exhibit dyslexia. It means he
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 may have difficulty in writing, reading,
speaking, etc.
Intellectual Disability: It is a disability
characterized by significant limitations both in
intellectual functioning (reasoning, learning,
problem solving) and in adaptive behavior, which
covers a range of everyday social and practical
skills.
Physical disability: it is a limitation on
individual’s physical functioning, mobility,
dexterity or stamina. Other impairments such as
respiratory disorders, blindness, epilepsy and steep
disorders, which limit other facets of daily living
are also included in physical disabilities.
Causes of disability
I. Genetic cause: Abnormalities in genes and
genetic inheritance cause intellectual disability
in children. Sometimes, diseases, illness and
over exposure to x-rays may cause genetic
disorder.

94
 II. Mental health problems: problems such as
depression, bipolar disorder etc. may lead to
disability. They tend to be some of the most
misunderstood disabilities.
III. Accidents: Accidents may occur anywhere,
anytime and to anyone. These accidents may
happen at workplace, on the roads or in the air.
These accidents may lead to disability.
4.3 Types of disorders
I. Attention Deficit Hyperactivity Disorder
(ADHD)
II. Sensory processing disorder (SPD)
III. Autism spectrum disorder (ASD)
IV. Oppositional defiant disorder (ODD)
V. Obsessive compulsive disorder (OSD)

I. Attention Deficit Hyperactivity Disorder

(ADHD): It is a group of behavioral
symptoms that include inattentiveness,
hyperactivity and impulsiveness. It is medical
conditions that affects how well can someone
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 sit still, focus and pays attention. The
individual with ADHD have some problems
focusing in some activities. This type of
disorder is found more common in boys than
in girls.
The various causes of ADHD are as follows:
a) Genetic factors: It is not a disorder that passed
socially. Studies show that parents, siblings, and
children of people with ADHD may be up to five
times more likely to have the disorder than the
people who are not related to someone with
ADHD.
b) Brain injuries: When a baby’s brain is
damaged before or after birth this could make the
baby more likely to develop ADHD later on.
c) Low birth weight: It is observed that children
with low birth weight are more likely to develop
ADHD.
d) Trauma and brain diseases: Trauma during
birth and brain diseases may lead to develop
ADHD.
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 e) Diet: There are a number of evidences which
shows that taking a particular type of food or food
additives play a significant role in causing ADHD.
II. Sensory Processing Disorder is a condition in
which the brain has difficulty in receiving and
responding to the information that comes in
through senses. It refers to the way the nervous
system receives messages from the senses and
then turns them into proper motor and
behavioral responses. The various causes of
SPD are as follows:-
a) Genetic Factor: Studies indicate that
children born to adults who have Autism
Spectrum Disorder (ASD) may be at a higher
risk to develop SPD.
b) Low birth weight: It is also considered one
of the causes of sensory processing disorder.
c) Environmental factors: Usually, children
who are adopted often experiences sensory
processing disorder due to some restrictions in
their early lives or poor parental care.
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III. Autism Spectrum Disorder is a disorder that
affects development. Here, the word spectrum
refers to the range of symptoms and their
severity. Generally, the young children with
ASD have difficulties with communication,
language, social skill and behavior. The
various causes of Autism Spectrum Disorder
are as follows:
a) Genetic factors: It seems to play a very
significant role. The first thing is that something
happens at the time of fetal development that
alters genes and secondly child inherits
problematic genes from one or both the parents.
b) Environmental factors: It is not certain that
environment causes ASD. But mothers exposed to
high level of pesticides and air pollution may also
be at a higher risk of having a child with ASD.
IV. Oppositional Defiant Disorder:- is a set or
group of behavioral disorders called disruptive
behavior disorders. It is called by this name

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 because children with such disorders always
tend to disrupt those around them.
The various causes of Oppositional Defiant
Disorder are as follows:
a) Biological or Genetic factors: Children are
more susceptible of developing ODD if they have
a parent with a history of ADHD or ODD.
b) Physical factors: the presence of ODD traits
has been linked to the existence of abnormal
amounts of some brain chemicals. These brain
chemicals, known as neurotransmitters, keep the
brain chemicals themselves balance properly.
c) Psychological factors: Children may develop
ODD if they don’t have good relation with parents
or have neglectful parents or have inability to
develop social relationship.
d) Social factors: Oppositional Defiant Disorder
may be due to inconsistent discipline, divorce,
poverty, chaotic environment I the family and
exposure to violence.

99
V. Obsessive Compulsive Disorder: - Is a
mental health disorder that affects people of all
ages and walks of life. It occurs when an
individual gets caught in a cycle of obsessions
and compulsions. It can be said that persons
with OCD are plagued to constant thoughts of
fears that cause them to perform rituals or
routines.
Causes of Obsessive Compulsive Disorder: The
exact cause of Obsessive Compulsive Disorder is
still unknown. Research studies suggest that there
may be a problem with the way one part of the
brain sends information to another part. Serotonin
is the chemical in the brain that sends messages
from one part to another. Insufficiency of
serotonin may help in causing Obsessive
Compulsive Disorder.

4.5 Advantages of physical activities for

children with Special needs:-
I. Reduced level of anxiety, stress and
depression: physical activities may help in
reducing the level of anxiety, stress and
depression of children with disabilities.
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 II. Improved social interaction: physical
activities provide ample opportunities for
improving the social interaction among
children with special needs. Social relations
are developed during involvement in physical
activities.
III. Better emotional and psychological
health: physical activities are beneficial for
children with special needs because such
activities improve psychological and
emotional health.
IV. Cognitive benefits: physical activities lead to
cognitive skill improvement in children with
disabilities. These activities allow them to
discover and access strengths that cannot be
challenged in the classroom setting.
4.6 Strategies to make physical activities
accessible for children with special needs:-
I. Medical check-up: if we want to make
physical activities accessible for the children
with special needs, we need to understand the
type of disabilities of children and for this
purpose complete medical check-up of the
children is required.
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 II. Activities based on interests: Physical
activities must be based on interest, aptitudes,
abilities, previous experience and limitations
of children with special needs.
III. Different instructional strategies: A variety
of different instructional strategies such as
verbal, visual and peer teaching should be used
for performing various types of physical
activities.
IV. Modification of rules: Rules can be modified
according to the needs of the children. They
can be provided extra time or attempt to
perform a physical activity.
V. Specific environment: For special needs
children the area should be limited

IMPORTANT QUESTION
Very Short Answer Type Questions (10 to 20
words) (1 marks each)

102
1. What is Disability?
2. What do you mean by Disorder?
3. Mention four types of Disability.
4. What do you mean by ADHD?
5. Expand SPD.
6. What is ODD?
7. Mention the types of sensory disabilities.
8. Enlist any four disability etiquette.

Short Answer Type Questions (30 to 50 Words)

(3 marks each)

1. What do you mean by Disability?

2. State the concept of Disorder.
3. Write note of ADHD.
4. What are the symptoms of ODD?

103
5. Explain six causes of disability.
6. What are the symptoms of Sensory Processing
Disorder?
7. Discuss any six Disability Etiquettes.
8. Discuss the strategies to make physical
activities assessable for disabled person.
Long Answer Type Questions(75-100 Words) (5
marks each)

1. What is the concept of Disability and

Disorder? Differentiate with few examples.
2. Explain four types of Disabilities.
3. Discuss any three Disorders.
4. What are the symptoms of ADHD, SPD, and
ODD?
5. Discuss about Disability Etiquettes.

104
6. Explain the strategies to make physical
activities assessable for disabled children.

UNIT – 5
Children and Sports

Key Points:
 Motor Development in Children

 Factors affecting Motor Development

 Advantages and Disadvantages of Weight

Training
 Concept & Advantages of Correct posture

 Causes of bad Posture

 Common postural deformities

 Corrective measures for postural deformities

5.1 Motor development: - refers to the

development of general body control, fine motor
skills and large muscle movements.  There are
three stages of motor development in children as

105
 given below infancy or infancy hood, early
childhood & later childhood
It is of two types:
1. Gross motor development involves the
development of large muscles in the child‘s body
such as sitting, walking, running etc.
2. Fine motor development involves
development of small muscles of the body,
especially during the small movements of the
fingers and hands e.g. holding of Javelin, Discus
and Pole, catching a cricket ball etc.
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

106
 Factors affecting motor development
I. Nutrition: – Nutritious food promotes good
motor development. Sensory motor
development is dependent upon nutrition that
the child gets to a great extent. Children get
stronger and development is good if they get
nutritious food.
II. Immunization: – If mother and child both are
immunized at a proper time it leads to good
sensory motor development.
III. Environment: – Encouragement, love and
security help the child to take risk to explore
fearlessly and to know more about
environment which leads to a better sensory
development.
 Factors affecting Motor Development
1) Heredity
2) Nutrition
3)  Sleep
4) Immunization
5) Environment
6) Stimulation and Interaction
7) Opportunities
8) Training and Practice
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 9) Recreation
10) Education-Learning and Productivity
11) Gender
12) Posture Deformities
13) Sensory Impairment
14) Obesity
15) Social Skills
16) Mental Health
5.2 Physical and Physiological benefits of
Exercise on Children
Physical benefit of exercise   
1) Physical Health and Strength
2) Mental Health
3) Emotional Well being
4) Social Health
5) Positive School Environment
6) Motivating personality
7) Controls anti-social behaviour
Physiological benefits of Exercise
1) Strengthening the heart
2) Strengthens bones and muscles
3) Controls Blood Sugar
4) Regulate Blood Pressure
5) Increases Energy level
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 6) Detoxification
7) Reduce Cholesterol level
5.3 Advantages and disadvantages of weight
training
Advantages of weight training
a) Increase bone density: weight training helps in
increasing bone density. The risk for
osteoporosis is lower for the individuals who do
weight training exercises at least 3 times a week.
b) Helps in getting good shape: Weight training
is magical as it shapes up all by involving
appropriate schedule. Fat peoples can become slim
and slim can gain weight and become strong.
Disadvantages of weight training are:
a) Risk on injuries: there is always a risk of
injuries while performing weight training without
any companion. In case you are alone and you are
not able to do the required repetitions of exercise,
you may be injured.
b) Less flexibility: weight training reduces
flexibility, if flexibility exercises are not done
along with weight training. If flexibility exercise is
done continuously then such disadvantage can be
ignored.
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  Advantages and Disadvantages of
Weight training and food supplement for
children
Weight training:-Those exercise, that are
designed to strengthen specific muscles. By
causing them to overcome a fixed resistance is
usually in the form of barbells or dumbbells.
Advantages of Weight Training
1. Improves Posture and range of motion
2. Increases muscles strength, bone density and
endurance
3. Protection against injury
4. Improve motor performance
5. Promote healthy Blood pressure and
Cholesterol levels
6. Maintain Healthy Weight
7. Develop confidence and self esteem
8. Improve immune system functions
9. Improve Psycho-socio well being
10. Promote and develops exercise habits
Disadvantages of Weight Training
1. Maturity
2. Introduce Injury
3. Safety
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 4. Loss of Flexibility

5.4 Concept of posture

The posture in which the body is so balanced
as to produce least fatigue It means balancing the
body in accurate and proper manner while sitting,
standing etc or during any other actions.
Importance:-
1) One‘s personality can be judged,
2) Better balance, agility and overall physical
performance.
3) Helps in maintaining proper manner of
standing, sitting walking of one‘s body.
4) It is a measure of one‘s alertness.
5) Has better alignment, which translates into
less injury.
6) Recovers quicker from exercise or physical
exertion, and feels more energetic
5.5 Causes of poor posture
1) Injury when bone, ligament or muscle is
injured, it weakens the support to that
2) Disease causes the joints to lose their
strength and mobility.

111
 3) Heredity Deformities like Kyphosis and
flat foot are sometimes due to hereditary
factors.
4) Overload Over work or fatigue also results
in poor posture.
5) Lack of Exercise The maintenance of erect
posture requires strength and endurance.

5.6 Common postural deformities

Postural deformities are the exaggerated curvature
of the spine. The spine is naturally curved but
various factors may give rise to the deformities. It
reduces the efficiency of individual to great extent
& cause more health problem.
Knock Knee – a postural deformity in which both
the knees touch or overlap each other in normal
standing position.
Causes of knock knee
1) Weakness of muscles and ligaments
2) Overweight body
3) Lack of balanced diet
4) Lack of vitamin-D

112
 Round Shoulder It is a postural deformity in
which the shoulders are drawn, the head is
extended with the chin pointing forward.
Causes of Round Shoulders
I. Due to poor posture while working
II. Faulty furniture
III. Wrong habit of sitting / standing
IV. Carrying heavy load on shoulders
V. By sleeping on one side
Kyphosis is a deformity of the spine in which
there is an increase or exaggeration of a backward
curve.
Corrective measures of kyphosis:-  
I. Perform Dhanurasana regularly
II. Bend your head backward in standing
position.
III. Reverse sit-up
IV. PerformBhujangasana

Lordosis is a common defect in deformity &

posture. Here lumber curve becomes more
113
 pronounced and front central position of pelvic
region is tilted forward.
Corrective measures of Lordosis:-
I. Forward bending
II. Alternate toe touching
III. Sloop walking
IV. Perform paschimotan Asana
V. Perform sit-ups regularly
Causes of Scoliosis:-
I. Congenital scoliosis, which is caused by a
bone abnormality present at
birth. Neuromuscular scoliosis, which
results clue Low abnormal muscles or
nerves.
II. Degenerative scoliosis, which may result
from traumatic bone collapse, previous
major back surgery, or osteoporosis.
III.  Idiopathic scoliosis, which is the most
common type. It has no specific identifiable
cause.
Preventive measures to avoid Scoliosis:-
I. Perform Ardh Chakra Asana
II. Chin-ups
III. Swim by using breast stroke technique
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IV. Perform Trikon Asana
V. Perform Tarra Asana

IMPORTANT QUESTION
Very Short Answer Type Question (10 to 20
words)(1 Marks questions)

1. What do you understand by weight training?

2. What do you mean by macro motor
development?
3. What do you mean by micro-motor
development?
4. How many postural deformities are there?
Name them.
5. What do you mean by spinal curvature?

115
6. What are the causes of bow legs?
7. Write down the causes of scoliosis.
Short Answer Type Question (30 to 50 words)
(3 Marks questions)

1. Write the meaning and types of motor

development.
2. Describe the preventive measure of kyphosis.
3. Describe the various stages of motor
development.
4. Explain the good posture of standing.
5. Explain the good posture of sitting.
Long Answer Type Question (75 to 100 words)
(5 Marks questions)

1. Write down the advantages of good posture.

2. Describe the causes of Bad posture.
3. Write physical and physiological benefits of
exercise on children.

116
4. According to exercise guidelines at different
stages of growth. What kind of exercise one
should do? Explain with the help example at every
stage.

5. Describe the factors affecting motor

development of children

CHAPTER-6
Women and Sports
Key Points:
 Sports participation of Women in India

 Special consideration (Menarche, Menstrual,

Dysfunction)
 Female Athletes Triad ( Osteoporosis &

Amenorrhoea & Eating Disorders)

 Psychological Aspects of Women Athlete

 Sociological Aspects of Sports Participation

6.1 Sports participation of women in India

117
For women’s participation in sports we have a
look at ancient period. Regarding participation in
the first modern Olympic (1896 Athens), there
was no participation of women.
Women participated first time in 1900 Olympics.
(22 women participated in) and after 100 years in
2000 Sydney Olympics 4069 women had
participated.
Participation in India
 In 2000 KarnamMalleshwari was the first
woman who won bronze medal in Sydney
Olympic from India.
 In 1984 performance of P.T. Usha was very
good in Athletics.
 In 2012 London Olympics Saina Nehwal and
M.C. Marykom got bronze medal.

118
  In 2016, Rio Olympics, Sakshi Malik won
bronze medal, P.V. Sandhu won silver medal
where asDeepaKarmakar opened new
dimensions in Gymnastics.
Many people comment for women “Why don’t
they stay in the kitchen where they belong”?
But now time has changed. Women are capable of
changing society. Now the ideology suggests that
women is participating in every sphere of life and
proving themselves globally.

Sports Participation of Women in India

Reasons for the low rate of sports participation by
women in India:-
1. Gender equity & social attitude
a. No parental encouragement
b. Traditional society
119
 c. Less motivation and inspiration
d. Women constraining other women
2. Lack of plans and initiatives for sports
women by the Government
a. Male dominant culture
b. Less availability of women coaches
c. No independent games facilities for women
d. More emphasis on study
e. Less competition
3. Economic Factors
4. Social Customs and Rights
5. Low Health Consciousness
6. Stress on Academics
7. Media Coverage
8. Lack of Incentives & Career
6.2 Special consideration
Menarche is the first menstrual bleeding of the
young girl (9-16 yrs.)
Menstrual dysfunction

120
Menstrual dysfunction is a disorder or irregular
menstrual cycle in women. It can also be defined
as “An abnormal bleeding during the menstrual
cycle”.
Factors/related problems:
1. Absence of menstrual periods: - This problem
may be due to eating disorder, excessive exercise
schedule, extreme level of stress and medications
etc.
2. Premenstrual syndrome: - Many girls may
have symptoms such as acne, backaches, Sore
breasts, headaches, constipation, depression,
irritability and feeling anxious etc.
These symptoms may be faced by female before
their menstruation.

121
3. Abnormal Cramps:- These cramps are caused
by a chemical in the body that makes the muscles
in the uterus contract.
4. Heavy or prolonged period: - It is common for
a girl’s menstrual period to be heavier on some
days than others.
5. Irregular menstrual period: - The regular
menstrual cycle for a female is 28 days. However,
it may vary from 21 to 35 days.
6. Delay in the first menstrual period.
Special consideration (Menarche, Menstrual,
Dysfunction, Pregnancy, Menopause)
I. Menarche: - “It is the first natural cycle and is
a central event of female puberty”.
II. Menstrual dis-function:- Painful and
irregular menstrual cycle of women to be on
the rise with the decreasing involvement of the

122
 women in the physical fitness and endurance
sports.
6.3 Female athlete triad is a syndrome in which
eating disorders, oesteoporosis and amenorrhea,
eating disorders effect adversely on the body.
a) Osteoporosis is a skeletal disorder in
which reduction in bone mass may cause
fracture.
Causes
i. Insufficient calcium in diet.
ii. Amenorrhoea
iii. Eating disorder
iv. Bad eating habits
b)  Amenorrhea refers to the absence of
menstrual periods. It may be either primary
meaning woman has never developed
menstrual periods) or secondary (absence of
menstrual periods in a woman who was
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 previously menstruating). There are many
reasons responsible for amenorrhea including
extensive exercise and improper diet.
Exercising intensively and not consuming
enough calories can lead to decreases in
hormones that result in a girl’s periods
becoming irregular or stopping altogether.
Amenorrhoea: - Absence of menstrual period
for more than 6 months.
c) Eating disorders- In this eating disorder
the female athlete only think about food,
dieting, and body weight all the time. They
have distorted body structure. Other
individuals usually feel them that are
becoming thin but they do not believe this. In
front of the mirror they see themselves obese.

124
6.4 Psychological aspects of women athlete
1. More goal oriented
2. Psychological stronger
3. Less aggressive
4. Fast adaptation
5. Image conscious
6. Poise & confidence
6.5 Sociological aspects of participation in
Sports
1. Family: - Family is a very significant social
factor, which is generally responsible for early
sports socialization. The socializing process at
home for both sex is different. Males usually get
moresupport and encouragement to get involved in
sports activities.
2. School: - The culture of sports is generated in
schools and reputation of school is dependent on
the success of male and females as sports
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personalities. Lots of schools do not have girl
teams as male teams (soccer/ wrestling/boxing
etc/).
3. Culture: - Cultural beliefs have great impact on
the involvement of females in sports. Many
cultures still firmly believe that women’s place is
in the kitchen.
4. Attitude and prejudices: - Some females avoid
certain sports for fear of being perceived
masculine. Due to such attitude and prejudices of
society regarding sexuality inhibit females to
participate.
5. Religious faith discourages woman participation
in sports
6. Illiteracy in society
7. Biological inferiority
8. Male dominance
9. Lesser concentration to develop woman sports
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equipment & facilities
10. Less competitive spectators for woman sports

IMPORTANT QUESTIONS

Very Short Answer Type Question (10 to 20

words) (1 Marks Each)

1. List down the famous role models of Indian

women athletes.
2. Write note on women participation in sports.
3. Make a note on Indian women in sports.
4. What is Menarche?
5. Explain about Menstrual Dysfunction.
6. Enlist the symptoms of Female Athlete Triad.
7. Explain Amenorrhea.
8. Write note on Osteoporosis.

127
9. Mention the factors responsible for less
participation of women in sports.

Short Answer Type Questions (30 to 50 Words)

(3 Marks Each)

1. Discuss about women participation in sports.

2. What do you mean by Menarche?
3. Explain Menstrual Dysfunction.
4. What are the symptoms of Female Athlete
Triad?
5. Explain Amenorrhea.
6. What do you understand about Osteoporosis?
7. Give the factors responsible for less
participation of womenin sports.

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8. How can we increase the participation of
women in sports?

Long Answer Type Questions (75to 100

Words)( 5 Marks Each)

1. Write an essay on sports participation of

women in India.
2. Describe any two physiological changes in
women after Menarche.
3. Explain Female Athletes Triad.
4. Discuss the method by which women
participation in sports can be increased.
5. What is Bulimia? What are its causes
symptoms andprevention?

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 UNIT-7
Test and Measurement in Sports
Key Points:
 Computation of fat percentage

 Measurement of Muscular strength-Kraus-

Weber test
 Motor Fitness Test-AAPHER

 Measurement of Cardio-Vascular Fitness-

Harward Step Test/Rock Port Test

 Measurement of flexibility-Sit & Reach Test

 Rikli& Jones Senior Citizen Fitness Test

7.1Lohmonsloughter children skin fold formula.

Computation of fat percentage:
Fat percentage of children, i.e. boys & girls can be
easily calculated with the help of
Lohmonsloughter children skin fold formula.
A. Triceps and calf skin fold males 6 to 17th
years)
 Body fat percentage = (0.735 × sum of
skin foid) + 1.0
B. Triceps & calf of skin fold (formulas 6 to 17
years)
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  Body fat percentage = (0.610 × sum of
skinfold) + 5.0
The thickness of the skin folds is common known
as “fat folds thickness.”

7.2Muscular strength is the amount of force the

muscle or a group of muscle can exert against
resistance for short duration as in aerobic activities
Kraus Weber Test
It is a test of minimum muscular fitness of the
various muscles of the body.
The test consists of six items which indicate
the level of muscular strength and flexibility of
key muscle groups. Usually the scoring of each
item is graded either on pass/fail basis or a range
of scoring from zero to ten. A subject’s grade of
zero means that the subject has failed in a
particular test item; score ranges from one to ten
are for subjects who pass these test items. The six
tests are

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Test 1:- tests the strength of the abdominal and
poses muscles.
Test 2:-tests the strength of the abdominal
muscles.
Test 3:- tests the strength of the poses muscles.
Test 4:- tests the strength of the upper back.
Test 5:- tests the strength of the lower back.
Test 6:- tests the strength of the back and
hamstring muscles.

7.3AAHPER Test
The AAHPER (American Alliance for Health,
Physical Education and Recreation) youth fitness
test was formed in 1965 in United States, but was
revised in 1976. This test was administered on
school students of 17 years of age. This test
consists of the following six items:
(a) Pull ups: In case of girls, the pull-ups are to be
started from a flexed arm hang. This test item
judges the arm and shoulder girdle strength.

132
(b) Flexed Leg situps : This test is meant to judge
the efficiency of abdominal and hip flexor
muscles.
(c) Shuttle Run: This test item is meant for
judging the speed and change of direction.
(d) Standing Broad Jump: For judging the
explosive power of leg muscles.
(e) 50 yard Dash or Sprint: For judging speed.
(f) 600 yard Run: For judging endurance.
Administration of Tests: these tests can be
conducted in a gymnasium or out-doors. The only
apparatus required in these tests is a horizontal bar
having a diameter of approximately 1½ inches for
pull-ups and flexed arm hang for girls. However,
arrangement has to be made for the timing and
recording of all scorers with the help of timers and
recorders.
Item No.1(Boys)—Pull ups: This item has to be
done from a hanging position on the bar by using
the overhead grasp (with palms facing outwards).
The arms and legs of a subject should be fully
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extended. Form hanging position, the subject
should raise his body with his arms until his chin
is placed over the bar. Then, he should lower his
body to a full hanging position. In doing so, the
knees should not be bent and the pull should not
be jerky or snap pull. (The number of completed
pull-ups is the score of the subject.)
Item No. 1 (Girls): Flexed-arms hung: In this
test item for girls, the subject is required to hang
from the bar with flexed arms and overhead grasp.
She should raise her body to a position where the
chin is above the bar, the elbows are flexed and
the chest is close to the bar. The stopwatch is
started as soon as a subject assumes such a
hanging position and is stopped when the subject‘s
chin falls below the level of the bar. (The time
recorded in seconds for whom a subject holds the
hang position is her score)
Item No. 2-Sit-ups: For this test meant for boys
and girls, the subject should lie on his or her back
with knees flexed and kept not more than 12
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inches from the buttocks. The hands of the subject
should be placed at the back of the neck, fingers
clasped and elbows touching the mat. From this
position, the subject should raise his or her head
and elbows forward upwards till the elbows touch
the knees. This constitutes one sit-up. (The
number of correctly performed sit ups in 60
seconds from the start of the first sit-up is the
score of a subject).
Item No. 3-Shuttle Run: For this test item, two
parallel lines are drawn at a distance of 30 feet
from each other and two blocks of wood are
placed behind one of the lines. The subject has to
stand behind the other line and on the signal
―Ready‖, ―Go‖ should run to pick up one block,
run back to the starting line and place the block
behind the line. He should again turn back to pick
up the second block and bring it also behind the
starting line. Two such trials are given. (The better
time of the two trials to the nearest 10th of a
second is the score of the subject).
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Item No. 4-Standing Broad Jump: In this test, a
subject is required to stand behind a take-off line,
with feet apart. He takes a jump forward by
extending his bent knees and swinging the arms
forward. The best jump recorded, out of the three
trials given, is the score of the subject. (The jump
should be recorded in feet and inches).
Item No. 5-50 Yard Dash: Two lines are drawn
at a distance of 50 yards from each other. The
subject is made to run from the start line to the
finish line and his time taken is recorded in
seconds (nearest to the tenth of a second.) This
indicates his score.
Item No. 6-600 Yard Run: 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 yards. The subject
takes a standing start from the start line. The
subject may walk in between. However, the
objective is to cover the distance in the shortest
time. When he crosses the finish line, he is
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informed of his time. (The time taken to run the
distance is recorded in minutes and seconds).
7.4. General Motor Fitness Test
Barrow’s – general motor fitness’s three-item test
battery:-
1. Standing broad jump
2. Zig-Zag run
3. Medicine ball throw
4. (a) boys-03 kg
(b) Girls- 01 kg.
7.5Measurement of Cardio-Vascular Fitness-
Harward Step Test/Rock Port Test
Cardiovascular fitness is the ability of an
individual to strengthen the heart muscles during
continuous muscular activities in which numbers
of muscles groups are used.
1. Harward Step Test-Aerobic Fitness
(Recovery time)
100*(Total test time in seconds (the time for
which the athlete was able to do the stepping up

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and down)/2*(the total number of heartbeats for
all the three time intervals)
2. Rockport Fitness Test-One mile Walking
test
VO2max=132.853-(0.0769*Weight)-
(0.3877*Age)+(6.315*gender)-(3.2649*time)-
(0.1565*Heart Rate)

Harvard step test-This test requires the athlete to

step up and down off a gym bench for 5 minutes at
a rate 30 steps/minute which measures the Aerobic
fitness test. The distance to be covered is 1 mile
on normal track. After the workout, timing, heart
rate, has to be measured. The athlete steps up and
down onto a standard gym bench once every two
seconds for five minutes (150 steps), the assistant
stops the test after 5 minutes the assistant
measures the athlete’s heart rate (bpm) one minute
after finishing the test – Pulse1 The assistant
measures the athlete’s heart rate (bpm) two
minutes after finishing the test – Pulse2 The
assistant measures the athlete’s heart rate (bpm)
138
three minutes after finishing the test – Pulse3 b.
Rock fort one mile test- Main objective to check
the development of vo2 max.

Harvard step test fitness index score

Fitness Fitness
Rating Index Rating index
Below
Excellent >96 average 54-67
Good 83-96 Poor <54
average 68-82    

In the Harvard step test for cardiovascular

fitness, the physical efficiency index
PEI= (Duration or exercise in seconds x 100)
divided by 2× Sum of pulse counts in recovery
Rockport fitness walking test

Administration of Test :
(I) Choose a windless day to conduct the test.
(II) Record your weight in pounds (lbs)
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 (III)Walk one mile (1609 mt) as fast as possible.
(IV) Record the time to complete the one mile
walk.
(V) Immediately on finishing the walk record
your heart rate (beats per minute).
(VI) Determine your Maximum Cardio-
Respiratory ability (VO2) from the calculation
given below.
Calculation Procedure:
Analysis of the result is done by comparing it with
the result of previous test. It is expected that,
appropriate training between each test should be
done to show improvement.
The formula used to calculate
VO2 Max is: 132·853 – (0·0769 × weight) –
(0·3877 × Age) + (6·315 × Gender) – (3·2649 ×
Time) – (0·1565 × Heart rate)

Where: - (a) Weight is in pounds (lbs),

(b) Gender: Male = 1 and Female = 0
(c) Time is expressed in minutes and seconds,
(d) Heart rate is in beats/minute
(e) Age in years.

140
I.7 Rikli Jones-Senior Citizen Fitness Test

Parts of Body-Physical
Test Item fitness Components
1. Chair stand 1. Lower body strength,
test for lower leg strength & strength
body Endurance
2. Arm curl test 2. The upper body
for upper body strength, arm flexor,
flexibility strength & endurance
3. Chair sit &
reach test for 3. The hemi string and
lower body lower back flexibility
flexibility
4. The upper body
4. Back-scratch
flexibility of the body
test for lower
&Flexibility range of
body
motion of the shoulders
5. Eight foot up
5. The motor agility,
& Go test for
speed & balance
agility
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 6. Six minute
walk test for 6. Cardio-vascular
aerobic endurance & recovery
endurance

(1) Chair Stand test for lower body strength

Purpose and Daily Benefit: The purpose of the
Chair-Stand is to measure the strength of lower
body of adults over 60 years of age. Lower body
strength is important for activities such as getting
out of a chair, on the bus, out of the car, and rising
up from a kneeling position in the house or
garden. The, strength of your lower body can
directly affect the ease with which you perform
the activities you do every day.
Equipment: Chair without arms, Stopwatch.
Procedure: Place the chair against a wall where it
will be stable. Sit in the middle of the chair with
your feet flat on the floor, shoulder width apart,
back straight. Cross your arms at the wrist and
place them against your chest. The test partner
142
will tell you when to begin and will time you for
30 seconds, using the stopwatch. You will rise up
to a full stand and sit again as many times as you
can during the 30 second interval.
(a) Each time you stand during the test be sure you
come to a full stand.
(b) When you sit, make sure you sit all the way
down. Do not just touch your backside to the
chair. You must fully sit between each stand.
(c) Do not push off your thighs, or off the seat of
the chair with your hands to help you stand unless
you have to.
(d) Keep your arms against your chest crossed and
do not allow the arms to swing up as you rise.
(e) If you are on your way up to stand when time
is called you will be given credit for that stand.
Scoring: The score is the number of completing
correct chair stands in 30 minutes.

(2) Arm Curl test for upper body strength

143
Purpose: This test measures upper body strength
and endurance.
Equipments Required: 4 pound weight (women,
AAHPERD), 5 pound weight (women, SFT), 8
pound weight (for men),a chair without armrests,
stopwatch.
Procedure: The aim of this test is to do as many
arm curls as possible in 30 seconds. This test is
conducted on the dominant arm side (or strongest
side). The subject sits on the chair, holding the
weight in the hand using a suitcase grip (palm
facing towards the body) with the arm in a
vertically down position beside the chair. Brace
the upper arm against the body so that only the
lower arm is moving (tester may assist to hold the
upper arm steady). Curl the arm up through a full
range of motion, gradually turning the palm up
(flexion with supination). As the arm is lowered
through the full range of motion, gradually return
to the starting position. The arm must be fully bent
and then fully straightened at the elbow. The
144
protocol for the AAHPERD test describes the
administrator’s hand being placed on the biceps,
and the lower arm must touch the tester’s hand for
a full bicep curl to be counted. Repeat this action
as many times as possible within 30 seconds.
Scoring: The score is given for the total number
of controlled arm curls performed in 30 seconds.
(3) Chair Sit and Reach test for Lower Body
Flexibility
The Chair Sit and Reach test is a part of the Senior
Fitness Test Protocol, and is designed to test the
functional fitness of seniors. It is a variation of the
traditional sit and reach flexibility test.
Purpose: This test measures flexibility of lower
body.
Equipments Required: Ruler, straight back or
folding chair, (about 17 inches/44 cm high)
Procedure: The subject sits on the edge of a chair
(placed against a wall for safety). One foot must
remain flat on the floor. The other leg is extended
forward with the knee straight, heel on the floor,
145
the ankle bent at 90°. Place one hand on top of the
other with tips of the middle fingers even. Instruct
the subject to inhale, and then as they exhale,
reach forward towards the toes by bending at the
hip. Keep the back straight and head up. Avoid
bouncing or quick movements, and never stretch
to the point of pain. Keep the knee straight, and
hold the reach for seconds. The distance is
measured between the tip of the Chair sit & reach
test for lower body flexibility fingertips and the
toes.
If the finger tips touch the toes then the score
is zero.
If they do not touch measure the distance
between the fingers and the toes (a negative
score).
If they overlap measure by how much (a
positive score).
Scoring: Perform two trials. A score is recorded
to the nearest inch or 1 cm as the distance reached,

146
either a negative or positive score. Record with leg
was used for measurement.
(4) Back Stretch for Upper Body Flexibility
Aim: The Back Scratch Test measure flexibility of
your upper body. Upper body’s flexibility affects
your ability to reach for items that may be high on
a shelf, change a light bulb, or do any activity that
requires arm and/or shoulder movement.
Maintaining flexibility in your upper body will
assist you in continuing to live independently.
Equipment: Ruler
Procedure: Place your left arm straight up in the
air above your left shoulder. Bend your left arm at
the elbow to reach toward your back, with your
fingers extended. Your elbow pointed toward the
ceiling. Place your right hand behind your back
with your palm out and your fingers extended up.
Reach up as far as possible and attempt to touch
the fingers of your two hands together. Some
people are not able to touch at all, while other’s
fingers may overlap. Take two practice stretches
147
with each arm, determining which side is more
flexible. You will be measuring and recording
only your most flexible side. You are now ready to
be measured. Perform the stretch as outlined
above. Without shifting your hands your test
partner will position your fingers so that they are
pointing toward each other.
Scoring: The distance between the finger tips of
one hand and the other is measured to the nearest
half inch or centimetres. If your fingers overlap,
the amount of the overlap will be measured.
Fingertips just touching receive a score of “0”. If
your fingers do not touch, you receive a negative
score of the distance between your fingers,
measured to the nearest half inch or centimetres.
(5) Eight Foot Up and Go Test for Agility
Aim: The ‘8 Foot Up and Go’ is a coordination
and agility test for the elderly, which is a part of
the Senior Fitness Test. This test measures speed,
agility and balance while moving.

148
Equipments required: Stopwatch, straight back
or folding chair (about 17 inches/44 cm high), one
marker, measuring tape, area clear of obstacles.
Procedure: Place the chair next to a wall (for
safety) and the marker 8 feet of the chair. Clear
the path between the chair and the marker. The
subject starts fully seated, hands resting on the
knees and feet flat on the ground. On the
command, “Go,” timing is started and the subject
stands and walks (no running) as quickly as
possible (and safely) to and around the cone,
returning to the chair to sit down. Timing stops as
they sit down.
Purpose: To assess aerobic fitness or aerobic
endurance which is important for walking
distances,stair climbing, shopping and sightseeing
etc.
Equipment: Stop watch. * Rectangular ground
measuring 20 x 5 yds.

IMPORTANT QUESTION
149
Very Short Answer Type Question (10 to 20
words)(1 marks each)
1. Define Test.
2. Which test is used for computation of fat
percentage?
3. Mention the tests used for measuring Muscular
Strength.
4. Mention the test items for General Motor
Fitness.
5. List down the test items performed in Kraus-
Weber Test.
6. What do you mean by AAHPER?
7. Mention the test battery items in AAHPER
Test.
8. In what way can you measure the shoulder
strength?
9. How can you check the speed and
coordination of an individual?
10. Explain the method by which you can' check
explosive strength of legs.
11. Mention the common test for measuring
Cardiovascular Fitness.
12. What are the requirements of Harvard Step
Test?
150
13. How would you compute the Fitness Index?
14. What is .the formula of computation of fat
percentage?
15. Mention the activities in the Rikli and
Jones Test.
16. What is the purpose of Back Scratch Test?
17. What do you mean by '8 feet-up and Go Test'?
18. By which test we can measure the aerobic
fitness of senior citizen?
Short Answer Type Questions (30 to 50 Words)
(3 marks each)
1. Define Test and enlist Lohmon test used in
sport.
2. Briefly mention the items in Kraus-Weber
Test.
3. Explain any two test items in Kraus-Weber
Test.
4. What do you mean by AAHPER? List down
its activities.
5. Explain any two test items of AAHPER Test.
6. Discuss the procedure of administering
ROCKPORT Walk Test.

151
7. How would you perform Harvard Step Test on
individual?
8. What is the calculation procedure of
Harvard Step Test?
9. Explain the procedure of conducting
Slaughter-Lohman Children Skinfold.
10, Enlist the test battery of Rikli and Jones Test
and explain any two test items.
11. How would the test of Arm Curl performed on
senior citizen?
Answer Type Questions (75to 100 Words) (5
marks each)
1. Define Test, Measurement and Evaluation.
Enlist common test for fitness.
2. Explain any three test items of Kraus-Weber
Test.
3 Define AAHPER. Explain any four tests used
in AAHPER battery.
4. Discuss the procedure of performing Harvard
Step Test?
5. How would you administer Rockport Walk
Test?

152
6. Explain the test for computation of fat
percentage.
7 Explain any four test items of Rikli and Jones
Test battery.
8. Your grandfather is an active man and says
that he has much better fitness as compared
which test would you perform to check your
grandfather's fitness and how your fitness
can be compared?
9. Which test you will suggest for your friend to
check the minimal Physical Fitness? Explain
the testing procedure.

Unit 8
Physiology and Sports
Key Points:
 Gender differences on physical and

physiological parameters
 Physiological factors for determine components

of Physical Fitness
 Effects of exercise on Cardiovascular,

Respiratory and muscular system

 Physiological changes due to ageing

153
 Role of exercise in slowing ageing process

8.1 Gender differences between physical and

physiological parameters
There are following physical differences between
males and females:
Body size: there is a lot of difference in body size
of males and females. The size of body of males is
larger in comparison to females.
Body shape: In males ‘V’ Shaped body is
considered the best where as in females slim
constitution of body is considered the best.
Vertebrae, legs and knees: The vertebra in
females is long in comparison to hands and
legs whereas in males the vertebra is small in
comparison to hands and legs.
Centre of gravity: The height of female is usually
found is less in comparison to males. The centre of
gravity of females is less high and the height of
centre of gravity of males if high. This is the

154
reason why the stability in females is more than
males.
Abdomen: females have larger abdominal cavity
than males. This is due to the fact that females
have additional organs of reproduction.
Bones of shoulders: The shoulder bones of
females are found to be weak in comparison to
shoulder bones of males. Due to this reason,
females are provided low weight equipments in
throwing events.

8.2 The physiological difference in females and

males are follows:
Muscular strength: The muscular strength of
females is less than males. The contraction and
extension of muscles of females is less forceful
whereas males have more forceful contraction and
extension of muscles.
Blood circulation: The size of heart in females is
smaller in comparison to males and also there is
less amount of blood in females than males.
155
Generally the heart rate of females remains more
than males.
Respiratory organs: Lungs of females are
smaller in comparison to males. That’s why;
females have less endurance than males. In fact,
lung capacity of normal healthy female is 10%
less in comparison to male of similar shape and
size.
Menstrual cycle: Females should not perform
strenuous and vigorous works during menstrual
cycle whereas in males there is no such type of
cycle.
Physiological factors for determining strength.
The following are the factors for determining
strength:
 Muscle composition: There are two types of

fibres in muscles i.e. fast twitch fibres and slow

twitch fibres. The muscles which consist of
more percentage of fast twitch fibres will
produce more strength.

156
 Size of the muscle: The strength of an
individual depends on the size of muscle. As
larger and bigger muscle produce more force
and with the help of different methods of
strength training, the size of the muscle can be
increased.
 Body weight: there is a positive relation
between body weight and strength. The
individuals who are heavier are stronger than
the individuals who are lighter in weight.
 Intensity of nerve impulse: A muscle is
composed of no. of motor units. The total force
of muscle depends upon the number of
contracting motor units. Whenever, a stronger
nerve impulse from central nervous system
excite 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.

Physiological factors for determining speed.

157
The following are the factors for determining
speed:
 Muscle composition: The muscles which
consist of more percentage of fast twitch
fibrescontract with morespeed and produce a
greater speed. Different muscles of the body
have different percentage of fast twitch fibres.
 Explosive strength: it depends on the shape,

size and coordination of muscles. For very

quick and explosive movement, explosive
strength is required. The related proportion of
fast twitch fibres and slow twitch fibres
determines the maximum possible speed with
which the muscle can contract.
 Flexibility: It also determines the speed. Good

flexibility allows maximum range of

movements and also enables complete
utilization of explosive strength.
 Biochemical reserves and metabolic
power:muscles require more amount of energy
and high rate of consumption for maximum
158
 speed performance. For this purpose the stores
of ATP & CP in the muscles should be enough.
If the store is less, the working process of the
muscles slows down after short time.

Physiological factors for determining flexibility.

The physiological factors for determining

flexibility are:
 Muscle strength: Flexibility depends on the

level of strength. Weak muscles can become a

limiting factor for achieving higher range of
movement. Muscle strength is highly trainable
therefore, it can enhance flexibility.
 Joint structure: There are several different
types of joints in human body. Some of the
joints intrinsically have a greater range of
motion.eg. The ball and socket joint of the
shoulder has the greatest range of motion.
 Age and gender: flexibility decreases with the

advancement of age. It can be enhanced with the

159
 help of training. Gender also determines the
flexibility as females tends to be more flexible
than males.
 Internal environment: The internal
environment of an athlete influences the
flexibility. If internal temperature increases
flexibility increases; if decreases flexibility
decreases.
Previous injury: Injuries to connective tissues and
muscles ultimately lead to reduced flexibility

Physiological factors determining endurance.

Aerobic capacity:-
I. Oxygen intake
II. Oxygen transport
III. Oxygen uptake
a) Energy reserves
b) Lactic acid tolerance
c) Movement economy
d) Muscle composition

160
 Oxygen Uptake: - It is highest rate at which
oxygen can be taken up and consumed by the
heart per minute.
Cardiac Output: - The cardiac output is simply
the amount of blood pumped by the heart per
minute.
Hydration and Endurance Exercise: – Sweating
is normal physiological response to prolonged
exercise, required for the dissipation of hear
produced during energy metabolism

8.3 Effect of exercise on the cardiovascular

system:-
I. Cardiac output is the amount of blood pumped
by the heart in 1 min. This increases directly
with increasing exercise intensity.
II. The heart rate increases from a resting rate of
72 beats / min to 150 beats / min or even more.
III. The stroke volume, meaning the amount of
blood pumped into the Aorta with every

161
 heartbeat increases from a resting volume of
70-90 ml to 100-120 ml per beat.
IV. Exercise increases the plasma volume of blood
by 12 Op:, but total blood volume may reduce
slightly.
V. Blood flow is redistributed with more blood
going to the muscles, heart and skin, while
blood in the kidneys and abdomen is reduced.
VI. Blood pressure increases due to exercise
because there is more blood flowing in the
blood vessels.
8.4 Effects of exercise on muscular system.

I. Size and shape of muscle changes: Regular

exercise changes the shape and size of the
muscle. Cells of the muscles are enlarged
which change the shape and size of the
muscle.
II. Correct body posture: Regular exercise
keeps the correct posture of the body by
strengthening the muscles. The postural
162
 deformities do not occur. If there is any
physical deformity, then it is removed.
III. Food storage increases: The capacity of food
storage in body can be enhanced by doing
regular exercises. This stored food can be
utilized immediately when required.
IV. Toned muscles: Regular exercise helps in
keeping the muscles in toned position.
Muscles become firm and maintain a slight, a
steady pull on the attachments.
V. Efficient movement of muscles: The
movement of muscles becomes efficient and
smooth. The movements during different
activities become attractive.
VI. Change in connective tissues: The connective
tissues become powerful. These tissues can
bear the stress of strenuous activity.
8.5 Effects of exercise on Respiratory System.

I. Increase in Tidal air capacity: By doing

regular exercise it has been noted that there is
163
 an increase in the amount of tidal air capacity
of an individual.
II. Decrease in rate of respiration: When a
beginner starts exercising his rate of
respiration increases. But when the same
individual performs exercise daily, his rate of
respiration decreases in comparison to the
beginner at rest.
III. Strong will power: Regular exercise increases
the will power of an individual. As pranayama,
the specific exercise for lungs increases the
will power of the doer.
IV. Unused alveolus becomes active: Regular
exercise activates the unused alveolus because
much amount of oxygen is required in
vigorous activities of daily routine. The
passive alveolus becomes active.
V. Increase in vital air capacity: The capacity
of vital air capacity varies from 3500cc to
4500cc in a normal adult. Due to regular
exercise its capacity increases upto 5500cc.
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 8.6 Ageing 

Agingis the process of becoming older. It

represents the accumulation of changes in a person
over time. Ageing in humans refers to a
multidimensional process of physical,
psychological, and social change.
Physiological Changes due to Ageing:-

I. Changes in Muscles Size and Strength.

II. Changes in Metabolism and Body
Composition
III. Changes in Bone Density
IV. Changes in Respiratory System
V. Changes in Cardiovascular System
VI. Changes in Nervous Systems
VII. Changes in the Gastrointestinal System

8.7 Role of regular exercise on ageing process,

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 Regular exercise keeps the human body livelier,
fitter and in better condition, thus delaying the
ageing processes. As given below:

I. Exercise reduces the loss of elasticity from the

lungs and chest wall.
II. Muscle strength and hypertrophy by increasing
the cross-sectional area of the Slow Twitch
Fibers and Fast Twitch Fibers (FTF), this
slows down ageing.
III. The body composition changes due to
exercise by reducing the fat content of the
body, thus slowing down the ageing process.
Exercise impels flexibility by strengthening
the musculoskeletal systems, thereby
preventing the bickering of joints. This also
slows the ageing process.

IMPORTANT QUESTIONS

166
Very Short Answer Type Question (10 to 20
words) (1 Marks Each)

1. Define Physiology.
2. Mention any four gender differences.
3. List down the physiological factors which
affect physical fitness.
4. Explain the benefits of regular exercise on
Respiratory system.
5. How is the Pulmonary Diffusion improved by
regular training?
6. Enlist four effects of regular exercise on
Circulatory system.
7. What do you mean by Cardiac-Output?
8. Enlist the Cardiac problems that can be
prevented by regular exercise.
9. Give four effects of exercise on Muscular
system.
10. What do you mean by Lactate Threshold?
11. At what age the peak performance of
physiological system is achieved?

167
12. What are the factors which affect
physiological system in old age?
13. List down the physiological changes which
occur due to ageing process.

Short Answer Type Questions (30 to 50

Words)(3 Marks Each)

1. Explain the physiological factors which

determine the components of physical fitness.
2. Discuss the gender differences on
physiological parameters.
3. What are the benefits of exercise on
Respiratory system?
4 Explain the advantages of prolonged training
on Pulmonary Diffusion.
6 What are the advantages of regular training
on Circulatory system ?
7. Explain the effects of training on
cardiovascu1ar system.
8. Discuss the effects of exercise over Muscular
system.
168
9 Give the benefits of regular training on
skeletal system.
10. What physiological changes occur due to
ageing process?
11. List down the physiological benefits of
exercise in ageing process.
12. What are the factors which aggravate ageing
process?

Long Answer Type Questions (75 to 100

Words)(5 Marks Each)
1. Discuss the physiological factors which
determine the components of physical fitness.
2. Explain the gender differences on
physiological parameters.
3. Describe the benefits of regular exercise over
Respiratory system.
4. Explain the effects of exercise on Circulatory
system.
5. Give details on the effects of exercise over
cardiovascular system.

169
6. Describe the effects of exercise on ageing
process.
7. Twin brothers do regular training in two
different games, one brother do training in
Wrestling and other brother does training in
Badminton. What physiological changes
You will notice in them? Discuss.

UNIT – 9
Sports Medicine
Key Points:
 Concept, Aims & Scope of Sports
Medicine
 Sports Injuries:-Classifications, Causes &
Preventive Measures
 First Aid- Aims & Objectives
 Management of Injuries
9.1 Sports medicine

170
 Sports medicine is a branch of healthcare. It
deals with the diagnosis, treatment and prevention
of Injuries related to participation in sports and /or
exercise.
Scope of sports medicine
In the field of physical education and sports,
the fields of various sub-disciplines of sports
medicine are utilizing. Without the knowledge of
scope of sports medicine it is difficult to carry a
sportsperson performance at apex level. There are
following scope of sports medicine:
I. Sports and first aid
II. Human anatomy and physiology
III. Female and sports
IV. Study of optimal load for different age groups
V. Scientific promotion of games and sports

171
VI. Sports injury rehabilitation
VII. Fitness for games and sports.
Aims of sports medicine
I. To provide information to athletes about
injuries.
II. To provide knowledge about the causes of
injuries.
III. To provide means or treatment for sports
injuries and for rehabilitation of injuries.
IV. To provide knowledge about the preventive
measures of sports injuries.
V. To aware the sports person & athlete about the
different kinds of injury in respect of different
games.
VI. To concentrate on the causes of injury
Concept of Sports medicine

172
 I. Bio-mechanics related to sports
II. Effect of attitude on endurance performance
III. Psychological aspect performance
IV. Nutrition & metabolism in relation to
competition & performance
V. Recommendations of FISM(the International
Federation of Sports Medicine at world level)
VI. Cardio-respiratory function in relation to
performance
VII. Exercise in Cardio-Vascular disease prevention
& rehabilitation

173
9.2 Sports Injury

Intrinsic
Risk
Factor Extrinsic Risk Factor
Physical Coaching Environment
Preparatio a. Poor al
n techniques Factors
Lack of b. Lack of a. Climate
proper knowledge b. Playing
training  Skill Surface

174
Fitness  Rules & c. Preventive
label Regulations surfaces
Improper  Surroundin d. Medical
warming g facilities
up &  Environme
cooling nt
Down  Equipment
Over use  Facilities
of
muscles
Muscles
imbalance
Individua
l
variables:
-
a. Gender
and Age
b.
Nutrition
c. Fatigue
175
 d. Posture
deformitie
s

Causes of sports injuries

To effectively diagnose, rehabilitate and
ultimately prevent subsequent injuries, a sport
therapist
 Anatomical Factors: These are related to make
up of the body. Leg length differences and
cause injuries to ankle, hip and back.
 Age related causes as the body ages, it changes.
It is less able to produce force, recovers slower
and soft tissues lose the ability to stretch.
Therefore it is more prone to injury.

176
 Training related cause’s Excessive repetitive
loading of the tissues is needed for successive
adaptation. However without suitable recovery,
tissues never have the chance to adapt and can
fail.
 Equipment selection factors these are related to
the suitability of equipment. An instance is
incorrect footwear, which will not protect the
foot and ankle adequately. It also will not
distribute forces effectively. Thus it increases
the risk of injury.
 Impact and contact causes Impact or contact can
be with objects, surfaces or other people. These
injuries are common in contact sports like
football, rugby, hockey etc. Also they are

177
 common in more dangerous sports like motor
racing, boxing and skiing.
Prevention of Sports Injuries:
I. Pre-participation of medical check up
II. Proper conditioning
III. Avoid dehydration
IV. Protective Sports equipment & Gears
V. Adequate & effectively maintained facilities
VI. Sports person’s psychological conditions &
environment
VII. Adequate rehabilitation/Injury management
VIII. Proper use of right techniques
IX. Balanced diet & adequate rest
X. Use of proper skills
XI. Warming up & cooling down
Impact of surface on athletes

178
 There are two types of surfaces used in any
indoor or outdoor games. These are natural and
artificial surfaces. Natural surfaces are the
surfaces that are prepared through proper
combination of natural elements like soil and
grass. On the other hand, artificial surfaces are
more like carpets which are made from artificial
components like rubber, synthetic fiber etc. These
surfaces impact performance of athletes
differently.

Impact of Surfaces and Environment on

Athletes

179
Climatic conditions affect the performance:-
Environmental conditions, such as excessively
high or low temperatures, have the potential to
have a negative impact on an athlete‘s well-being.
An athlete’s ability to use a number of
thermoregulation techniques helps in regulating
body temperature.

First aid is the immediate treatment or care given

to someone suffering from an injury or illness
until more advanced care is accessed or they
recover.
The aims of first aid are to:
 preserve life

 prevent illness or injury from becoming

worse
 relieve pain, if possible

 promote recovery

 protect the unconscious.

9.4 Management of Injuries

180
Strain 
Is also a muscle injury, A strain is caused by
twisting or pulling a muscle or tendon. A sudden
strain is caused by a recent injury, lifting heavy
objects or rods in wrong way and over stressing
the muscles. Chronic strain is usually caused by
moving the muscles and tendons in repetition.
Sprain 
Is a ligament injury, It may occur due to
overstretching or tearing of ligaments. Many
things can cause sprain. Falling, twisting, or
getting hit can force a point out of its normal
position. This can cause ligaments around the

181
joints to tear.Generally, Sprain occurs at wrist and
ankle joints.
Prevention of sprain and strain
a)   Conditioning should be performed during the
preparatory period.
b)  Sports equipments must be of good quality.
c)   Play courts should be smooth and clean.
d)  The scientific knowledge of games should be
must for preventing strain.
e)   Player should discontinue during the condition
of fatigue.
f)   Good officiating is essential for preventing
such injury.
g)   Players should be careful and alert during
practice, training and competition.
Abrasion
 Is a key injury generally occurs due to friction
with certain equipments or a fall over the area
where bone is very close to skin. It may be caused
by a fall on hard surface. As someone falls or

182
slides on the ground, friction causes layers of the
skin to rub off.
Bruises 
Are not clearly seen as upper skin remains
undamaged and inner blood vessels are damaged
and collect beneath the skin. A fresh bruise may
actually be reddish and after a few hours it turns to
blue or dark purple.
Laceration
 Is a wound that is produced by tearing of soft
body tissue.
Contusion 
Is a muscle injury, a direct hit with or without
any sports equipment can be the main cause of
contusion. Contusion can also be due to minor
accidents to the skin such as falling, bumping into
something or being hit or kicked.
Management:
 Cold compression should be used immediately.

Ice or cold water should not be used for more

than 40 minutes persistently.
183
 The cold compression should be performed 5 to
6 times daily.
 If there is more swelling at the sight of

contusion, the anti-inflammatory medicine

should be given.
 If the swelling persists, consult the Doctor

immediately.
 For the purpose of rehabilitation, flexibility

exercises should be performed.

Joint injuries & its types
A hard blow to a joint, a fall, a forceful
throwing, lifting or hitting may cause dislocation.
Infect it is dislocation of surface of bones.
Types of dislocation
a) Dislocation of lower jaw: it occurs when
the chin strikes to any other object. It may occur if
mouth is opened excessively.
b) Dislocation of shoulder joint: dislocation
of shoulder joint may occur due to a sudden jerk
or a fall over a hard surface. The end of the
humerous comes out from the socket. In face
184
when your shoulder dislocates, a strong force,
such as a sudden blow to your shoulder. Pull the
bones in your shoulder out of place.
c) Dislocation of hip joint: By putting
maximum strength spontaneously may cause
dislocation of hip joint. The end of the femur is
displaced from the socket.
d) Dislocation of wrist: A sportsperson who
participates in a sports or game in which he may
fall, runs the risk of getting a dislocated wrist. A
miscalculated landing can also cause a dislocated
wrist. Infect, it generally occurs to the person who
uses his hand to break his fall.
Preventions:
a) Adequate warming-up should be performed
prior to any activity.
b) Proper conditioning should be performed
during preparatory period.
c) Stretching exercises should be include in warm-
up
d) Players should be careful during training and
competition.
e) Protective equipments should be used
185
f)  Players should have good anticipation and
concentration power
g) Always obey the rules and regulations.
h) Perform regular exercise around your shoulder,
hip, and wrist joints etc.
i)  Avoid falls or hits as far as possible.

Causes of fracture
Fracture usually occurs due to a high impact
on the bone. It can be causes by overuse. The most
common causes of fracture are:
a) In such sports event where there is a high
impact.
b) Traumatic, forceful and unnatural movements.
c) Prolonged long distance walking or running.
d) Sudden fall on hard surface.
e) Direct strike or hit with any solid sports
equipment.
f) Osteoporosis.
Management of Fracture
a) Elevate the extremity and rest while bone heals
itself.
b) Apply ice to the affected part for 24 to 48 hrs
186
c) If pain persists, give painkillers.
d) If there is any need of immobilization to the
affected part, use a slint.
e) After removal of swelling begin to put partial
weight on the affected area.
f) Crutches or walking stick may be used in the
beginning. After two week start putting normal
weight.
g)   For 6 to 8 weeks, avoid the activity that
caused stress fracture. Then start doing the activity
slowly.

IMPORTANT QUESTION
Very short answer type Question (10 to 20
Words)(1 marks each)
1. Define Sports Medicine.
2. List down the aims of Sports Medicine.
3. Explain the scope of Sports Medicine.
4. Give the classification of Sports Injuries.
5. Mention the causes of Sports Injuries.
6. Give the environmental causes of Sports
Injuries.
7. Enlist the preventive steps for Sports Injures.
187
8. Define First aid.
9. Mention the Soft Tissue Injuries.
10. How would you manage contusion Injury?
11. Give the management steps for Abrasion
Injury.
12. How would you differentiate between Strain
and Sprain Injury?
13. What do you mean by ‘PRICER’?
14. Mention the Hard Tissue Injuries.
15. List down the types of Fracture.
Short Answer Type Questions (30 to 50 Words)
(3 marks each)
1. Explain the concept and aims and of Sports
Medicine.
2. How are Sports Injuries classified?
3. State the causes of Sports Injuries.
4. Give the preventive steps for Sports Injuries.
5. Write a note on First aid.
6. Explain the principles of First aid.
7. Explain two Soft Tissue Injuries.
8. Give the treatment steps of Laceration Injury.
188
9. Describe the management steps of Sprain and
Strain Injury.
10. State RICER'.
11. Explain the various types of bone injuries.
What do you mean by Rehabilitation?
Long Answer Type Questions (75 to 100
Words) (5 marks each)
1. What is the concept, aims and scope of Sports
Medicine?
2. Discuss the classification of Sports Injuries.
Explain the causes of Sports Injuries.
3. Describe the preventive steps for Sports
Injuries.
4. What are the principles of First aid?
5. Explain the treatment steps for Contusion,
Abrasion and Injury.
6. Describe the management of Strain and Sprain
Injury.
7. How would you provide First aid to Bone
Injury?

189
8. You and your little brother while going to
school had an accident. Your brother got
multiple Injuries of bone and skin, moreover
you also got injured. How would you give first
aid to your brother? Discuss.

UNIT 10
KINESIOLOGY, BIOMECHANICS AND
SPORTS
Key Points:
 Projectile & factors affecting projectile
trajectory
 Newton’s laws of motion and their
application in sports
 Aerodynamics principles
 Friction & Sports
 Introduction to Axis and Plane
 Types of movements (Flexion,
Extension, Abduction, Adduction)
 Major muscle involved in Running ,
Jumping And Throwing

190
10.1 Projectile
Projectile: An object thrown into the space
either horizontally or at acute angle under the
action of gravity is called a projectile. In the field
of games and sport there are many examples of
projectiles such as putting the shot, throwing a
hammer, discus and javelin in athletics.
Factors affecting projectile trajectory
(i) Force:The force produces certain effects
depending upon its point and direction of
application. If the application is directly through
the projectile’s centre of gravity, only linear
motion results from the force. When the force is
off centre to the left, clockwise spin results and
when it is off centre to right, counter clockwise
spin occurs.
(ii) Force of Gravity: As soon as contact is
broken with a projected object, the force of gravity
begins to diminish the upward velocity of the
object. Finally, gravity overcomes the effects of
the upward component of the projectile’s motion
and the object begins to descend. The factors that
determine how soon gravity will cause the object
to descend are:-
191
(a) Weight (mass) of the object
(b) Amount of force driving it upward
(C) The effect of air resistance on the object.
(iii) Effect of Air Resistance: As the speed of an
object increases, air resistance has a greater
retarding effect. The more surface area an object
presents in the direction of movement, the greater
will be the effect of air resistance.
Projectile & factors affecting Projectile
Trajectory

 Speed of Release
 Angle of Release(Trajectory of Relax)
 Height of Release

10.2 Newton’s laws of motion and their

application in the field of sports
1. Newton’s 1st Law
192
 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.
Example:Starting in rowing, starting in sprinting,
starting in throwing the hammer.
Newton’s 1st Law is also known as “Law of
Inertia”.
2. Newton’s 2nd Law
A change in motion is directly proportional to
the force producing it and inversely proportional
to its mass. If two unequal forces are applied to
objects of equal mass, the object that has greater
force applied will move faster.
Example: In hammer throw, a thrower who is
stronger will throw the hammer farther than a
thrower who is less strong.
Newton’s 2nd Law is also known as “Law of
acceleration”.
3. Newton’s 3rd Law

193
 For every action there is an equal and opposite
reaction. There are so many examples in sports
where this law is applied.
Example:In swimming a swimmer pushes the
water backwards (action) and the water pushes the
swimmer forward (reaction) with the same force. 

10.3 Aerodynamics 
It is the study of properties of moving air and
the interaction between the air and solid bodies
moving between it.
The basic forces of aerodynamics
Lift: lift is the force that pushes the object to
move upward. It is the force that is the opposite of
weight.
Weight: Weight is the force generated by the
gravitational force of the earth. The weight of an
object controls how strong the push has to be. A
shot of 16 pounds requires more force (push) than
a javelin.
Drag: Drag is a force that tries to slow the object
194
down. It makes hard for an object to move. It is
harder to walk through the water than through the
air. It is because water causes more drag than air.
Thrust: Thrust is a force that is the opposite of
drag. Thrust is the push that moves some objects
forward.

10.4 Friction and its types

The force acting along two surfaces in contact
which oppose the motion of one body over the
other is called the force of friction. Three types of
friction are:-
(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.
(ii) Limiting Friction: Limiting friction is the
maximum of thing force that comes into play
when one body is just on the verge of moving over
the surface of another body.
iii) Kinetic Friction: Kinetic friction is the
195
opposing force at comes into play when one body
is actually moving over the surface of another
body.

10.5 Plane & Axis

Plane 
It is an imaginary, flat surface passing through
the body organ or plane is the surface on which
the movement occurs.
There are following types of planes:
a) Sagittal or Medial plane: The sagittal plane is
a vertical plane passing from the rear to the front,
dividing the body into left and right halves. It is
also known as anteroposterior plane. Most of the
sports and exercise movements that are two
dimensional, such as running, long jumping and
somersault take place in this plane.
b) Frontal or Coronal plane: The frontal plane is
also vertical and passes from left to right dividing
the body into posterior to anterior halves. It is also
196
known as coronal plane. Frontal plane cuts the
body into front and back.Movements along the
frontal plane can include cartwheel and star jumps.
c) Transverse or Horizontal plane: The
transverse plane divides the body into top and
bottom halves. In fact, it divides the body into
upper and lower sections. This plane lies
horizontally that why it is also called horizontal
plane. Movements along this plane can include an
ice-skating spin or rotation to play a tennis shot.
Axis
 It is a straight line around which an object
rotates. Movements at the joints of human
musculoskeletal system are mainly rotational and
take place about a line perpendicular to the plane
in which they occur. This line is known as axis of
rotation.
There are following types of axes of rotation:
a) Sagittal axis: The sagittal axis passes
horizontally from posterior to anterior. It is formed

197
by the intersection of the sagittal and transverse
plane. Sagittal axis passes from front to back.
b) Frontal axis: The frontal axis passes
horizontally from left to right. It is formed by the
intersection of frontal and horizontal plane.
Frontal axis passes from side to side.
c) Vertical axis: The vertical axis passes
vertically from inferior to superior. It passes
straight through the top of the head down between
feet. It is formed by the intersection of sagittal and
frontal plane. It is also known as longitudinal axis.
It is the longest axis.

10.6 Types of movements

There are various types of movement in body
parts which can be divided in four types i.e.
gliding & angular movements, circumduction &
rotation and few other movements.
Gliding movements: Gliding movements is the
simplest kind of movement that can take place in a

198
joint, one surface gliding or moving over another
without any angular or rotator movement.
Angular movement: Angular movement occurs
between long bones. By angular movement the
angle between the two bones increased or
decreased. The various movements which fall
under angular movements are described below:
a) Flexion: Bending parts at a joint so that the
angle between them decreases and parts come
closer together (bending the lower limb at the
knee).
b) Extensions: Straightening parts so that the
angle between them increases and parts moves
farther apart (straightening the lower limb at the
knee).
c) Abduction: It means moving a part away from
the midline (lifting the upper limb horizontally to
form a right angle with the side of the body)
d) Adduction means moving a part towards the
midline ( returning the upper limb from the
horizontal position to the side of the body).
199
e) Circumduction: Circumduction is that
movement which takes place between the head of
a bone and its articular cavity. This kind of motion
is best seen in the shoulder and hip joints.
f) Rotation: Rotation is a form of movement in
which a bone moves around a central axis without
undergoing any displacement from the axis.
Moving a part around an axis is called rotation.eg.
Twisting the head from side to side.

10.7 Major musclesinvolved in running

Glutes: these muscles stabilize your hips and legs.
These muscles work with hamstring muscles and
help in hip flexors.
Quads: Quads propel you forward and help
straighten out the leg in front so that it can make a
good contact with the surface of ground.

200
Calves: these muscles give you spring in your step
and at the same time these muscles act as shock
absorbers.
Hamstrings: As you move forward, the action
switches to your hamstrings, the muscles at the
back of your thigh muscles. These muscles helps
you in pulling the leg back behind and give you
strength to propel your body forward.
Core muscles: Strong abs and back are really
important because they keep yours posture upright
and overall form good. These muscles play a
significant role in running.
Biceps: biceps also play a vital role in running.
Biceps maintain a bent arm and help in swinging
your arms back and forth while running.
Major muscles involved in jumping & throwing

201
The leg, feet and gluteus muscle groups are used
in jumping. Specific muscles which are involved
in jumping are gluteus maximus, hamstrings,
quadriceps and soleus. In fact, jumping occurs in
three stages.
The first stage is the preparatory stage where
ankle muscles calf muscles and soleus tense to
prepare launching.
The second phase is the launch phase, where hip
extensors, the hamstrings and gluteus maximus
combine and the knee extensors extend the knees
to allow the body to launch into the air.
In the last stage is the landing phase where all the
muscles embrace impact and allow the body to
return to a resting position.
The major muscles are pectorials, major,
latissimusdorsi, anterior deltoid and teres major
are involved in throwing. These muscles are

202
comparatively responsible for velocity during the
throw. The pectorials major is the large muscle in
the chest and latissimusdorsi are the large muscles
on each side of the back. Deltoid, biceps, triceps
are also involved in throwing a javelin in athletics.
IMPORTANT QUESTIONS

Very Short Answer Type Question (10 to 20

words)(1 Mark Each)

1. Define trajectory.
2. What do you mean by Sports Biomechanics?
3. What is power?
4. Define Work.
5. Explain Gravity.
6. What is Air-resistance?
7. Define velocity.
8. What do you mean by plane?
203
9. What do you mean by axes?
10. What do you mean by aerodynamics?
11. Explain the Law of Inertia.
Short Answer Type Question (30 to 50 Words)
(3 Marks Each)

1. Whatis Energy? Explain about Kinetic&

Potential Energy?
2. Differentiatebetween Linearand Angular
Motion.
3. Whatis Friction? Discuss various types of
Friction.
4. Difference between Runningand walking.
5. Is friction advantageous or disadvantageous in
the field of games andsports?Give your comments
with examples.

204
6. Elucidate projectile motion.
7. Explain the term Biomechanics.
8. What is angular movement?
Long Answer Type Question (75 to 100 words)
(5 Marks Each)
1. Whatis Projectile? Explain the factors affecting
projectile trajectory.
2. Discuss the mechanical analysis of walking in
details.
3. Whatare the different phasesof runningcycle?
4. Discus the major muscles involved in running.
5. Explain the Newton’s Law of motion with
suitable examples.
6. Discuss the mechanical analysis of running in
details.

205
7. Discuss the various types of movement in
detail.
UNIT 11
PSYCHOLOGY AND SPORTS

Key Points:
 Psychology and Sports Psychology
 Understanding stress, anxiety and its
management.
 Coping strategies.
 Personality, its dimensions and types;
Rule of sports in personality.
 Motivation, its type and technique.
 Self-esteem and body image.
 Psychological benefits of exercises.

11.1 Psychology
The word psychology is derived from a Greek
word ‘psyche’ and ‘logos’. ‘Psyche’ – soul or
mind’ and ‘logos – study’. Generally it is accepted
as study of behaviour. Psychology is used in sport
to enhance performance and to know the factors
206
which affect our performance, like – anxiety,
stress, personality, motivation, etc. Optimum level
of anxiety is essential to perform in games and
sports.
Sports Psychology and its importance in the
field of sports
Sports psychology is the branch of applied
psychology which deals with sports performance
and the Behaviour of a player during training or
competitions.
Importance of Sports psychology
(i)Learning of Motor Skills Sports psychology
plays a major role in the learning of motor skills.
(ii)Motor skills learning depend on the
individual’s level of readiness.
(iii) Identifying talent for Specific Sports Every
sports has specific psychological demands. e.g
boxing requires more aggressiveness, whereas
archery and shooting require more concentration.
(iv) Stabilizing the performance for longer period

207
(v) Important from Research point of View Sports
psychologists works in very close proximity to
coaches to uplift the performance of players.
(vi) Encouraging the Players to Make a Comeback
in Professional Sports psychology.
11.2 Stress and its management techniques
Stress means a lot of or short of disturbance in
mind. Stress may be physiological or
psychological. The body‘s physiological response
to demands place on it. In simple words stress is a
condition or circumstance which can disturb the
normal physical and mental health of a person.
Stress is nothing but response of body to an event
or situation which is produced by physiological
and psychological changes in the body stress is a
body’s method to react a challenge. It is fight or
flight reaction.
11.3 Coping 
It is a technique which tells us now to handle
anxiety or stress.
Techniques to manage Stress
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a) Participation in Physical activities,
b) Achieve a high level of physical fitness,
c) Building self confidence,
d) Relaxation techniques
e) Developing Hobbies
f) Staying cool and confident under pressure
g) Avoid the company of stressed persons
h) Don‘t think about stressful thoughts
Anxiety and its management
Anxiety
It is a psychological and physiological state of
an individual. It is characterized by cognitive,
emotional and behavioural components. These
components combine to create an unpleasant
feeling, which is associated with uneasiness, fear
of worry.
According to Levitt, ―Anxiety is a personal
feeling of apprehension accompanied by an
increased level of physiological arousals.
Anxiety is a chronic fear that limits our ability to
carry out normal functions.
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 Anxiety in sports is a natural reaction to threat
in environment & part preparation of fight
response. It is a psychological phenomenon which
means nervousness from something is known as
anxiety.
Management of Anxiety 
Anxiety can be managed through various
techniques such as
(i) Deep breathing
(ii) Drink water
(iii) Follow advice
(iv) Psychological balance
(v) Warming-up
(vi) No criticism
(vii) Focus your target
(viii) Sufficient practice
(ix) Self confidence
(x) Encouragement
11.4 Personality and its traits and types
Personality
It is the dynamic organization within the
individual of those psycho physical systems which
determine his unique adjustment to his
210
environment. Personality is not static but a
dynamic concept. It is continuously changing and
growing. Children may have identical
environment. They may have similar experiences
but they react to the same environment in different
way.
Personality is a very important factor in games and
sports as it influences the performance of
individual by his/her level of cognition,
motivation, traits and behaviour.
Types of Personality 
(i)Introverts: - Introverts are shy, self conscious
quit retiring interested in the own thoughts and
feelings, inclined to worry and easily upset.
(ii) Extroverts: - Extroverts are social, open
frank, outgoing, eager to do thing adaptable, not
easily worried or embarrassed and willing to work
with others.
(iii) Ambiverts: - In ambiverts both the
characteristics of introverts and extroverts are
found. In every person mostly both the
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characteristics are found through one of them may
be predominant.
Sports play a very important role in personality
development. It improve the following qualities.
(a) Self concept (b) Mental toughness (c)
Emotional stability (d) Quick Decision (e)
Planning (Points to be explained).
Sports and games play an important role in
the development of human personality. They are
no less important than food and fresh water.
Games and sports help to combat anxiety,
depression and stress. Sports train sportsmen to
accept defeat gracefully and to move on.
Traits of personality
(a) Openness: -Persons which like to learn new
things, new concepts and enjoy new experiences
usually remain on the top in openness. It includes
traits like being imaginative, insightful, and
having a variety of interests.
(b) Conscientiousness:- Persons who have a high
degree of conscientiousness are reliable and
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prompt. Such persons remain organized,
systematic, laborious and complete in all respects.
(c) Extroversion:- Extroverts gets their energy
from interacting with other individuals where as
introverts get their energy from within themselves.
Extroversion includes the traits of being energetic,
talkative and assertive.
(d) Agreeableness:- Such individuals are friendly,
cooperative, compatible, kind and gentle. Persons
with too agreeableness may be more distant or
aloof. They are usually kind, generous,
affectionate and sympathetic.
(e) Neuroticism:- Neuroticism is also called
emotional stability. This domain or dimension
relates to one’s emotional stability and the degree
of negative emotions. Persons who have high
neuroticism usually experiences emotional
instability and negative emotions. Such
individuals remain moody and tense.
Sheldon’s Classification of Personality
Endomorph
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 Endomorphs have a pear shaped and a rounded
physique. They have short arms and legs. The
upper parts of arms and legs seem to be thicker
than the lower parts. They have underdeveloped
muscles. They are more inclined to become obese.
Their excessive mass hinders their ability to
compete in sports. These are most suitable for
activities in which great strength is required.
Mesomorph 
Mesomorphs have a rectangular shaped body
with athletic physiques and a balanced body
composition. They are able to increase their
muscles size quickly and easily. They have thick
bones and muscles. Their chest and shoulders are
broader than the waistline. They can excel in
sports which require great strength, short bursts of
energy and lots of power because they have
enough strength, agility and speed.
Ectomorph
Ectomorphs are usually referred to as slim
persons because their muscles and limbs are
214
elongated. They have weak constitution of busy
and face great difficulty in gaining weight. They
have flat chest and have less muscle mass. They
do not have a lot of strength but they dominate the
endurance sports as their busy type is naturally
suited to perform wonderfully in endurance sports.
They are best suited for games and sports like
gymnastics and long distance races.
Motivation and its types
Motivation means to be inspired to do
something. It is a kind of inner force which
energizes a man to make constant efforts.
According to Crook and Stein, “Motivation is any
condition that might energies and directs our
action. Motivation energizes an individual to
behave in particular way for attaining a specific
goal.
11.5 Types of Motivation
There are two types of motivation
(i) Intrinsic Motivation (ii) Extrinsic Motivation

215
(i) Intrinsic Motivation:-This motivationis within
an individual and guides him/her to perform
better. It is based upon needs, interest, nature,
emotions, social need etc. It also depends upon
knowledge of result, personal factor, competition
zeal etc. He/she participates in sports for his/her
own sake.
(ii)Extrinsic Motivation:- This motivation
depends upon environmental factors. It has a great
impact on an individual’s performance. It is of
various types like rewards, punishment, active
participation, test evaluation, teaching methods,
equipment and surroundings.
(a) Healthy Sports Environment: - A healthy
sports environment plays a vital role in motivating
the sportsperson. Healthy sport environment
consists of proper humidity and temperature,
smooth and clean sports fields, good quality of
sports equipment and other facilities. Positive
Attitude For proper motivation, the coaches

216
should try to encourage positive attitude among
sportspersons. Players must think positively.
(b) Cash Prizes, Certificates and Trophies:
These are good incentives to sportspersons.
Governments offer cash prizes to sportspersons
who win.
11.6 Self Esteem
What we think about the self, the total
evaluation of negative or positive about oneself is
called self esteem
Body Image
Body image is how and what you think and
feel about your body.
Factors   influencing body image and self-
esteem
i) Media Images: - During teenage, the teenagers
become more aware of celebrities and media
images. They usually start to compare themselves
with media images and celebrities.
ii) Family and school:- We do not develop our
body image all on our own. The family, school
and other members of society can influence our
self-esteem and body image.
217
iii) Life experience and natural ageing process:
Body image and self-esteem are also significant
factors which influence the body image influence
our body image and self-esteem.
Types of aggression
(i) Hostile aggression: Hostile aggression is
inflicting or causing harm whether it is physical or
psychological on someone else. It is sometimes
referred as reactive aggression and can be
accompanied by anger. In hostile aggression the
main aim is to cause injury to other person. The
intention is on causing pain and suffering.
(ii) Instrumental aggression: Instrumental
aggression is displaying aggressive behaviour in
pursuit of a non-aggressive goal. It is also known
as channelled aggression is not accompanied by
anger. Instrumental aggression is behaviour that
has intent to hurt in order to achieve money, praise
or victory.
Assertive behaviour:- Assertive behaviour is
different type of aggression/aggressive behaviour.
218
This is defined as behaviour that involves the use
of legitimate physical or verbal force to achieve
one’s purpose. In Assertive behaviour, the
intention is to establish dominance rather than to
harm the opponent
11.7 Psychological benefits of exercises

219
 IMPORTANT QUESTIONS
Very Short Answer Type Questions (10 to 20
words)(1 Marks Each)

1. What is stress?
2. What do you mean by anxiety?
3. What do you understand by coping?
4. Define Personality.
5. Define Motivation.
6. What is intrinsic motivation?
220
7. What are the symptoms of anxiety?
8. What do you mean by mesomarph?
9. Reward and punishment should be on the
sports. Comment.
10. Define the term ‘Emotions’.
11. Define self esteem.

Short Answer Type Questions (30 To 50

Words)(3 Marks Each)

1. Define Sports Psychology.

2. What do you mean by Instrumental aggression?
3. What do you mean by Hostile aggression?
4. What are the factor which will affect self
esteem and body image?
5. Define personality. Write its type and explain
any one.
6. What are the traits of personality? Explain any
two.
7. What are the techniques to manage anxiety?

221
8. What are the importances of Sports
Psychology?

Long Answer Type Question (75to 100 words)

(5 Marks Each)

1. What are the types of personality and explain in

details the role of sports in personality
development?
2. Define stress and elucidate its management
techniques.
3. What do you mean by motivation? Write its
types and explain in details.
4. How sports Psychology help to improve
sportsman performance? Give the comments in
your own words in details.
5. Write down the Sheldon’s Classification of
Personality in details.
6. Write down the Psychological benefits of
exercises?

222
7. Define stress. What are the causes of stress?
What are the techniques to manage stress in games
and sports?

UNIT 12
Training in Sports
Key Points:
 Strength-Definition, Types and Methods of
Improving Strength-Isometric, Isotonic and
isokinetic.
 Endurance-Definition, Types and Methods of

Develop Endurance- Continuous Training,

Interval Training and Fartlek Training.
 Speed-Definition, Types and Methods of
Develop Speed—Acceleration Run and Pace
Run.
 Flexibility-Definition, Types and Methods to

Improve Flexibility.
 Coordinative Abilities-Definition and Types.

 Circuit training-Introduction and Importance

223
 12.1 Strength, its types and method of
development
Strength is the ability to overcome resistance or to
act against resistance.
a) Maximum Strength: - It is the ability to
overcome or to act against resistance. It is the
maximum force which is applied by the muscles to
perform any certain activity. For developing
maximum strength intensity is high and repetitions
are less.
b) Explosive Strength: - It is a combination of
strength and speed abilities. It is the ability to
overcome resistance with high speed. For
developing explosive strength, intensity is sub
maximum and repetitions are performed as fast as
possible.
c) Strength Endurance:- It is the ability to
overcome resistance or to act against resistance
under conditions of fatigue.
Method of development
ISOMETRIC EXERCISE –
Isometric exercises are those exercises, which
are not visible, a group of muscles carry out

224
tension against the other group of muscles. For
example, pushing against a sturdy wall.
ISOTONIC EXERCISE 
The literal meaning of the word isotonic is
constant tension i.e., iso means constant ant tonic
means tension. In this exercise the length of
muscles change (shortens or lengthens) during
action along with tension in them.
Isokinetic exercise
These exercises are performed on specially
designed machines. These exercises are developed
by Perrine in 1968. In these exercise, contraction
of muscles applies maximum force only at a
particular angle of its range of movement.
12.2 Endurance its types and method of
development
Endurance- Endurance (also called Stamina, or
Durability) is the ability of an organism to exert
itself and remain active for a long period of time,
as well as its ability to resist, withstand, recover
from, and have immunity to wounds, or fatigue.
Types of Endurance:
1. Basic Endurance: Basis endurance is the
ability to perform movements in which large
225
numbers of body muscles are involved and the
activity is performed at slow pace for long
duration such as jogging, walking, slow running
and swimming.
2. Speed Endurance: It is the ability to resist
fatigue in activities lasting up to 45 seconds. The
event of 400 mts sprint is the most suitable
example of speed endurance. This is mainly
dependent upon the power and capacity of energy
production.
3. General Endurance: It is the ability to resist
fatigue satisfactorily cause by different types of
activities. Activities may be aerobic or anaerobic
in nature. These activities may be low or high
intensity but for longer duration.

Various methods to develop Endurance ability-

a) Continuous method- The load administered
for a prolonged period of time. As the loads are
continued for a long time the intensity of running
is low. It may be slow continuous, fast continuous
and varied pace method.
b) Interval type of trainingIt involves repeated
efforts at are relatively faster pace, separated by
226
measured intervals of incomplete recovery. It is
based on the principle of effort & recovery. It can
be classified into short time interval, middle time
interval and long time interval.
c) Fartlek training- Fartlek, developed in the
1930,s which means “speed play” in Swedish, is a
training method that blends continuous training
with interval training. The variable intensity and
continuous nature of the exercise places stress on
both the aerobic and anaerobic systems .Intensity
and speed can be varied whenever the athlete
wishes. Fartlek training allows the athlete to run
freely over varying distances and at varying
speeds. Fartlek allows the athlete to run at varying
intensity levels over distances of their choice. This
type of training stresses both the aerobic and
anaerobic energy pathways.
Diagram- 1. Warm up with a steady jog for
approximately 7-10 minutes, 2. High intensity
sprint, for aproximately 60-75 seconds, 3. Light
Jog for approximately 130-150 seconds, 4. Cool
down with a steady jog for 7-10 minutes, 5. Run
hill or stairs, 6. Vertical jump from crouch

227
position, 15-20 times, 7. Push-ups, 8. Sit-ups, 9.
Lunges

12.3 Speed, its types and method of

development
Speed is the rate of motion, or the rate of change
of position. It is expressed as distance moved per
unit of time. Speed is measured in the same
physical units of measurement as velocity. Speed
is defined as the ability of an individual to perform
similar movements consecutively at Fastest rate,
e.g., short distance races like 100 metres and 200
metres. Speed as the capacity of an individual to
perform successive movement of the same pattern
at a fast rate.
Types of Speed:
228
1) Movement speed: It is the ability to do a
movement in minimum time. It depends upon
technique, explosive strength, flexibility and
coordinative abilities.
2) Locomotor ability: It is the ability to maintain
maximum speed for a maximum time or distance.
Events like 100mt, 200 mt, 400mt requires this
ability.
3) Speed Endurance: Speed endurance is the
ability to perform movements with high speed
under conditions of fatigue. This depends upon
technique, local muscular endurance and lactic
acid tolerance ability.
Methods for improving speed.
1) Acceleration runs- It is the ability to increase
speed from jogging to running and finally
sprinting. It depends on explosive strength,
frequency of movement & technique. To attain
maximum speed from a stationary position this is
practised after learning proper technique.
2) Pace run or races- A competitive pace race is
a timed race in which the objective is not to finish
229
in the least time, but to finish within the prescribed
time and in the best physical condition. In some
races, the prescribed time is very narrowly defined
and the winner is the competitor who finishes
closest to the prescribed time. Complete recovery
is ensured between two repetitions. This means to
running the whole distance of a race at a constant
speed. In this the athlete runs the race with
uniform speed.
12.4 Flexibility, its types and method of
development
Following are the stretching ways for flexibility
development:
Active stretching is where you are taking the
muscle beyond its normal range of motion with
assistance (PNF or with the help of a partner)
Passive stretching allows the muscles and
tendons to stretch naturally without the use of
additional forces acting on the muscle/tendon. The
flexibility gains are not as great with passive
stretching as it is with active stretching.
1. Static stretching is a technique where the
muscle is slowly stretched and then held in kthe
stretched position for several seconds. This type of
230
stretching allows the muscle to be relaxed so that a
greater length can be achieved. It is the most
frequently.Used and most recommend type of
stretching. There is a low risk of injury with this
technique.
2. PNF stretching is much longer stretching
session when compared to the other types. It
requires a partner‘s help to utilize this technique.
The use of a partner is so that there can be a
contraction and relaxation phase. This type of
stretching is actually the most effective form of
stretching, but it is also considered the most
painful type of stretching,
3. Dynamic stretching is a technique that many
athletes should be accustomed to. This type of
stretching can be in the form of leg swing walks or
carioca just to name a few. This is a great way for
teens to work on their flexibility in a fun way. It
allows them to be active and it can be done with
groups and teas. This type of stretching goes for
more than two seconds and is done without
stopping the movement.
4. Ballistic stretching is a type of stretching, but
it is not recommended for improving flexibility.
231
This type of stretching could lead to muscle
soreness and injury because it is possible that this
technique could cause small tears in soft tissue due
to the bouncing movements that force the muscle
to lengthen. Ballistic stretching due to the
bouncing, could stretch ligaments too far if the
movement is not controlled.

12.5 Coordinative abilities and its types

Coordination is the ability to repeatedly
execute a sequence of movements smoothly and
accurately. This may involve the senses, muscular
contractions and joint movements. Everything that
we participate in requires the ability to coordinate
our limbs to achieve a successful outcome – from
walking to the more complex movements of
athletic events like the pole vault.
Basic coordination abilities:
Adaptive ability enables modifications of motor
activity on the basis of comparison or anticipation
of new or changing conditions during performing
motor activity.
Balance ability is understood as an ability to keep
body or its parts in a relatively stable position.
232
Combinatory ability is understood as an ability
to simultaneously put partial movements together
into more complex movement structures.
Orientation ability is an ability to realize position
of the body or its parts in space and time. Rhythm
ability enables to grasp and meteorically express
rhythm which is externally determined or
contained in the motor activity itself.

12.6 Circuit training

In this training method in which certain
exercise of various kind are performed with or
without apparatus with given dosage. It was
developed by ―Adamson and Morgon‖ in 1957.
This is considered for the development of
―strength & Endurance. Circuit training method
is a scientific method which is based on over
coming various exercises at once. An exercise
“circuit” is one completion of all prescribed
exercises in the program. When one circuit is
complete, one begins the first exercise again for
the next circuit.

Benefit of circuit training. 

1) It is easy and interesting method.
233
2) It requires short duration
3) It can be performed indoor and as well as
outdoor
4) It involves the all organs of body
5) It can be easily supervised by the coach.
6)It provides an interesting atmosphere.

Importance points
1. It is the best method for beginners as it develops
strength and endurance. Maximum functioning of
muscles can be gained in a single circuit.
2. It gives relief from any kind of tension. The
trainee gains good result in a short period. It
doesn‘t create boredom as lot variety of exercise
can be included etc.
3. It is a workout routine that combines
cardiovascular fitness and resistance training.
4. The initial routines were arranged in a circle,
alternating between different muscle groups.
5. Circuit training plays an integral role in the
offseason workouts of many professional athletes.
Beneficial & negative impacts of high altitude
training.

234
Running or exercising at high altitudes in the
beginning decreases the amount of oxygen getting
to the muscles. At low atmospheric pressure in the
thin air makes the blood less oxygen rich as it
passes to the muscles. A number of physiological
changes that occur with acclimatization enhance
the supply of oxygen to muscles and the more
amount of oxygen definitely help in improving the
sports performance.
At high altitudes body produces a hormone
known as erythropoietin which stimulates the
production of red blood cells which carry oxygen
to the muscles of the body. If you have more red
blood cells, more amount of oxygen can be
supplied to your muscles. Many other changes
occur in the body during acclimatization which
helps in enhancing sports performance.

Points to be Remembers:
Sports performance is to be achieved in sports
competition.
I. When we take part in games and sports we try
to perform our best and our performance
directly depends upon many factors.
235
 II.  Basically, the performance of the sportsman
depends upon strength, endurance, speed
flexibility and coordination abilities.
III. Sports training is done for improving these
factors and ultimately our performance.
IV.  When an individual exerts muscular force
against resistance in games and sports, it is
called his or her strength.
V.  When an individual perform under the
condition of fatigue for a long time, it is called
his or her endurance.
VI. In games and sports, when an individual
performs a movements quickly, it is called his
or her speed.
VII. Flexibility is the range of movement of the
joints of a sports person.
Coordinative ability:- The ability of an individual
to do various related activities smoothly and
efficiently is known as coordinative ability.

Endurance:-

236
IMPORTANT QUESTION

237
Very Short Answer Type Questions (10 to 20
Words) (1 mark each)
1. Define Strength.
2. List down the types of Strength.
3. Give the list of Strength development
methods.
4. How would you perform Isometric exercises?
Give example.
5. What is the method to perform Isometric
exercises? Give example.
6. In what way Concentric exercises differ from
eccentric exercise?
7. State Endurance. Mention its types.
8. Enlist the training methods for development of
Endurance.
9. What are the various forms of Continuous
Method?
10. Briefly explain the principle behind Interval
training method.
11. Explain Fartlek training method.

238
12. Draw the path followed in Fartlek training
method.
13. Give the advantages and risks of performing
Fartlek method.
14. Define Speed. What are its parts in sports?
15. Explain Acceleration Run method.
16. How Pace Run method is done?
17. State Flexibility and its types.
18. Explain Ballistic flexibility training method.
19. What do you mean by coordinative ability in
sports?
20. Enlist the various types of coordinative ability.
Short Answer Type Questions (30 to 50
Words)(3 marks each)

1. State Strength and its types.

2. How Strength can be developed through
exercises?
3. Differentiate between Isokinetic and Isotonic
exercises.
4. Define Endurance. Explain its types and enlist
training method for Endurance development.
239
5. Highlight the main features of Continuous
training method.
6. Give the details of Interval training method.
7. Explain Fartlek training method with the help
of a diagram.
8. Define Speed. How speed can be developed?
9. State Flexibility and its types. Explain the
method to develop flexibility.
10. What do you mean by coordinative ability?
What are its types?

Long Answer Type Questions (75 to 100

Words)(5 marks each)

1. Define Strength. What are its types? Explain

the various types of exercises to improve
strength.
2. Define Endurance, mention its types. Describe
any one training method to develop
Endurance.
3. Give the detail of interval training method for
endurance development. .
4 Justify Fartlek training method for endurance
development.
240
5. State speed in sports. What are its types?
Explain the training method for speed
development.
6. Explain coordinative ability. What are the
various types of coordinative -ability?
PREVIOUS YEARS QUESTIONE PAPER
WITH SOLUTION
CBSE QUESTION PAPER 2018
Class 12 Physical Education
General Instructions:
The Question paper consists of 26 questions.
All questions are compulsory.
Answer to 1 to 11 questions carrying 1 mark
should be in approximately 10-20 words.
Answer to 12 to 19 questions carrying 3 marks
should be in approximately 30-50 words.
Answer to 20 to 26 questions carrying 5 marks
should be in approximately 75-100 words.

1. What do you mean by ‘Fixture’?

Ans:
241
  The organized method in which teams
participate in any tournament is a fixture.
 Fixture means arranging the matches in a
tournament with details of venue, date and
time.
 Fixture is a procedure to set a sequence of
matches for participating teams. (Any one)

2. Why does the weightlifter’s diet include lots of

proteins?
Ans:
 Proteins helps in forming new tissues and
repairing the broken tissues.
 To maintain strong ligaments and tendons
needed for muscle growth. (Any one)
3. What is ‘Hypertension’?
Ans:
 Increased blood pressure is hypertension.
 Hypertension is a condition where the
pressure of blood against the wall of arteries is
too high (Any one)
4. What do you understand by ‘Physical
Disability’?
242
Ans: Limitation on an individual’s physical
functioning. Motor deficiency or sensory
impairment that affects the mobility and skills is
physical Disability. (Any one)
5. What is the main cause of ‘Scoliosis’?
Ans: injury of the bones and joints faulty posture
weakness or paralysis of the muscles diseases like
TB or Rickets Carrying/lifting heavy loads
Heredity (Any one cause
6. What is ‘Amenorrhea’ in female athlete triad?
Ans: Amenorrhea is the absence of
menstruation/menstrual periods in a woman for
more than 3 months. Or a girl above age of 18
years who has not begun menstruating Unnatural
absence of menstrual cycle for more them
3months. (Any one)
7. What do you know about the term ‘cardiac
output’?
Ans: Cardiac output is the total volume of blood
pumped by the heart in one minute. Cardiac output
= Heart rate x stroke volume

243
 8. What type of fracture is known as Greenstick
Fracture?
Ans: Greenstick Fracture is a bend or crack in a
bone usually found in children.
9. What do you mean by ‘Kinesiology’?
Ans: Kinesiology is the branch of physiology that
studies mechanics and anatomy in relation to
movement Is Science dealing with inter
relationship of physiological process and anatomy
of human body with respect to movement. (Any
one)
10. Define the term ‘Emotions’.
Ans:- Emotions are feelings which result in
physical and psychological changes that influence
our behaviour Emotions are strong feelings
deriving from one’s circumstances
11. Explain the term ‘Sports Training’.
Ans:- Process of preparation, in sports person to
achieve a desired goal is called sports training. A
technical and systematic process of training a
sports person, to achieve the utmost level of
performance is called sports training. (Any one)
244
 12. Neman was a Class VI student. He used to
bring junk-food in his lunch-box daily. His teacher
observed that he was neither concentrating on his
studies nor actively participating in physical
activities. In this matter, he had a talk with his
parents and came to know that he refuses to eat
roti, dal, fruits and vegetables. Due to this he is
facing these problems.
Based on the above passage, answer the following
questions:
a.What types of problems was Naman
facing?
Ans: Lack of concentration, inactiveness,
lack of Physical activity (Any one
b. Why should junk-food not be
recommended?
Ans: - Junk food does not contain the
required nutrients for healthy life. It leads
to overweight and other health problems.
Adversely affects the growth and
development. (Any one)
C. What values has his teacher shown
in this matter?

245
 Ans: concerned, helpful, dedicated, caring,
inspiring (Any one)
13. Write briefly about some considerations of
fluid intake pre, during and post competition that
affects the sportsperson’s performance.
Ans: Pre competition: Liquid food can be digested
much quicker and absorbed faster Eg. Fluids like
milkshakes, yogurt/curd, vegetable soups etc.
During competition: Energy drinks help
maintain blood volume, regulate body
temperature, allow muscle contraction. Water
helps in replacing fluids lost in sweat Fluids help
in maintaining muscle glycogen and blood sugar
level.
Post competition: Protein drinks, Yogurt, fruit
juices and water helps in preparing worn out
tissues -Restoring fluids and Electrolytes lost in
sweat help in refueling the muscle and liver
glycogen (any 1 point for each).
14. What are the benefits of physical activities for
children with special needs? Explain.
Ans: physical improvement Reduce risk of health
complications Mental improvement Behavioral
246
patterns Improve self-esteem and develop self
confidence Reduce level of anxiety, stress and
depression Cognitive benefits Better emotional
and psychological health (explain any 3 )
15. How does participation in Games and Sports
contribute to the psychological development of
women athletes in India? Explain.
Ans: gender role orientation Self-image and body
image Self confidenceSelf esteem Positive
aggression Competitiveness Overcome depression
Emotional and mental balance (explain any 3 )
16. Write briefly about menstrual dysfunctions
and their effect on sports participation of female
athletes.
Ans: Menstrual dysfunction means the irregularity
and uncertainty in menstrual cycle Material
downloaded from myCBSEguide.com. 5 / 10 of
women Effect on sports participation Athletic
training and exercise neither affect the menarche
nor menstrual periods. Heavy and intense training
program may result in amenorrhea. Exercise is
247
beneficial in relieving pain (dysmenorrhea)
Sometimes Strength decreases during menstrual
cycle and affects the performance Less
hemoglobin affected oxygen intake, hence Sports
Performance is affected Uncertainty in menstrual
cycle may cause stress & anxiety.
17. What do you understand by ‘First-Aid’? How
will you manage joint injuries? Explain.
Ans: First- Aid is the immediate and temporary
care given to a victim of accident or sudden illness
before the arrival of the Doctor. Joint Injuries-
Dislocation of the joints - in which adjoining
bones are displaced from their normal position.
Management: call for immediate medical help do
not move the joint to replace it. Keep the person in
a comfortable position. Apply cold packs around
the area to reduce swelling. immobilize the area
with a splint Pain killer as advised by doctor. (Any
2 points)

248
18. What do you understand by Sports Medicine?
Discuss briefly about the scope of Sports
Medicine.
Ans: Medical knowledge applied to sport with the
aim of preserving the health of the athlete while
improving the athlete’s performance is Sports
Medicine. OR Sports Medicine is related to such
human problems which usually arise during
training and competition in sports and Games.
Scope: human anatomy and physiology Sports
and first aid Prevention of sports injury
Rehabilitation Female problem associated with
women Sports performance and Ageing Scientific
promotion of sports and games Fitness for sports
Illness caused by environment, physiological and
psychological disturbances. Sports nutrition
Method of detecting doping. Sports and
traumatology Physiotherapy (explain any two)
19. What are the factors affecting Self-Esteem and
Body Image? Explain.
249
Ans: Puberty and Adolescent period (body
undergoes no. of changes.) Media image
(comparing with media images) Family and
Society(can have both positive and negative effect
on body image) Peer group(peer pressure) Natural
Ageing process(may adversely influence body
image) (explain any 3)
20. Mention all calculations and steps involved to
draw a Knock-out fixture of 19 teams, where 4
teams are to be seeded.
Ans: Total no. of teams = 19(N=19) No. of
matches = (N-1) = 19-1=18 No. of teams in upper
half = = 10 No. of teams in lower half = = 9 Total
no. of byes (NB) = next power of 2 - N = 32-19 =
13 No. of byes in upper half = = 6 No. of byes in
lower half = = 7 Seeding – 2 teams in upper half
with byes 2 teams in lower half with byesI 7 / 10
21. Briefly explain the symptoms and causes of
Asthma. Explain the procedure, benefits and

250
contraindications of any two asanas to prevent
Asthma.
Ans: Asthma is a disease associated with
respiratory tracks (air ways in the lungs)
Symptoms: excessive amount of mucus, coughing,
heavy breathing, wheezing or whistling, shortness
of breath, swelling of air ways, chest tightness,
fatigue, Causes of Asthma: Allergy Heredity
Occupational Asthma ( caused by inhaling
fumes,gases,dust or other potentially harmful
substances in work place) Cigarette
smoking/passive smoking and polluted air
Material downloaded from myCBSEguide.com.
8 / 10 exposure to animals that cause allergy (pets)
Asans Recommended: Sukhasan- Chakrasan –
Gomukhasan – Parvatasan – Bhujangasan –
Paschimottanasana– Matsyaasan (write procedure,
benefit and contradictions of any 2 asanas)
22. What are the types of motor development?
Describe any six factors affecting motor
development in children.
251
Ans: Types of Motor Development: Gross motor
development – large muscles of the body- sitting,
standing, walking, running, jumping Fine motor
development- associated with small muscles-
catching, holding, throwing, aerobic exercises etc.
Factors affecting motor development in children
(i) Heredity (ii) Nutrition (iii) Sleep (iv)
Environment (v) Immunization (vi) Stimulation
(vii) Recreation (viii) Education, Learning and
Productivity (ix) Gender (x) Postural deformity
(xi) Sensory impairment (xii) Obesity (xiii)
opportunity (xiv) social skills (xv) training and
practice (xvi) Mental health (describe any 6)
23. Write in detail about ‘Barrow’s Motor Ability
Test’ to measure motor fitness components.
Ans: Three item test battery/ purpose of
test/requirement/Result 1. Standing broad jump /
leg strength/mat 5X12ft. / 3 trial – best jump
recorded 2. Zig Zag Run / agility and speed/ stop
watch, 5 obstacles, space 16X10ft. /3 complete
circuit- time recorded. 3. Medicine ball throw /arm
252
and Shoulder strength/ (boys-3kg; girls- 1kg) /
3trials best recorded.
24. Write in detail about the physiological changes
taking place due to ageing.
Ans: Ageing is a slow and never ending process.
As a result structural and functional activities
begin to decline. It is inevitable. Changes in
muscle size and strength Changes in metabolism
and body composition Changes in Nervous
system(reaction time, movement time) Changes in
cardio vascular system Changes in capacity of
respiratory system Material downloaded from
myCBSEguide.com. 9 / 10 Changes in bone
density Flexibility decreases Changes in sensory
organs Changes in digestive and excretory system.
(explain any 5 )
25. Mention in detail about the Aerodynamic
Principles and also discuss about the application
of aerodynamics in sports.

253
Ans: The principles of Aerodynamics are based on
4 forces of flight that helps an object move
through the air. The amount of each force
compared to its opposing force determines, how
an object moves through the air. These are: Lift:
lift is the force that pushes the object to move
upward. This force acts opposite to weight.
Weight: Weight is the force generated by the
gravitational attraction of the Earth. It controls
how strong the push has to be. Drag: Drag is a
force that tries to slow down the object. It makes it
hard for an object to move. It is also called air
resistance force. Thrust: thrust is the force that is
opposite to drag. It is a push that moves an object
forward. Application of Aerodynamics in sports:
Throwing Discus: the shape of discus is

254
aerodynamic which gains greater lift as air speed
increases. So, it travels longer distance in the air
before it touches the ground. Banana kick in
football: creating air pressure on the side of the
ball to change the direction by applying top spin
helps in bringing down the ball quickly into the
goal. Cycling: Air resistance slows down the
cyclist. Air pressure difference b/w front and back
tyres can cause high drag. So, a cyclist assumes a
dropped position i.e. 20degree to the horizontal, to
reduce the drag. Skiing: Skier takes a crouching
position to reduce air resistance and slowing down
speed. The clothes, helmet and gloves are also
designed to be aerodynamic. Golf: the golf ball
has dimples on it to reduce the drag. So the
differential pressure Material downloaded from

255
myCBSEguide.com. 10 / 10 on the ball is less that
allows the ball to stay in air for a longer period.
Baseball /Cricket: Stitches in the ball cause
turbulence in the air, thereby reducing the drag
and further avoid the ball from getting slower.
More spin greater lift and greater curve. (Or any
other suitable example)

26. What do you understand by High Altitude

Training in sports? What is the impact of high
altitude training on athletes? Write in detail.

Ans: Sports training carried out at an altitude of

8000 to 10000ft/ 2000 – 2500mts. Impact of high
altitude training Increase erythroprotein hormone
Increase in RBC count and size Increase VO2
max. Increase in lung capacity Inactive alveoli
become active More capillarisation takes place
256
Lactic acid tolerance in body increases Ability of
athletes to push harder and apply more power
during workout increases Athlete after training in
high altitude gets competitive advantage when at
sea level. Due to changed physiological condition
Change last for 10-20 days (short term impact)
(Explain any 4)

257
 PHYSICAL EDUCATION (048) SESSION 2017-18
BLUE PRINT FOR BOARD EXAM
TYPE OF WORDS UNIT 1 UNIT 2 UNIT 3 UNIT 4 UNIT 5 UJNIT 6 UNIT 7 UNIT 8 UNIT 9 UNIT 10 UNIT 11 UNIT 12

QUESTION

TOTAL
MARKS
QUESTION LIMIT
PLANNING NUTRITION YOGA DIFFERENTLY CHILDREN WOMEN T & M PHYSIO MEDICINE BIOMECH PSYCHO TRAINING

V.S.A. 1 MARKS 30 WORDS 1(Q11)

REMEMBERING
MARKS
S.A 3 MARKS 90 WORDS 3(Q14) 3(Q13) VB 3(Q16) 20
L.A 5 MAKRS 200 WORDS 5(Q20) 5(Q24)

V.S.A. 1 MARKS 30 WORDS 1(Q2) 1(Q5)

UNDERSTANDING
MARKS S.A 3 MARKS 90 WORDS 7
L.A 5 MAKRS 200 WORDS 5(Q25)

V.S.A. 1 MARKS 30 WORDS 1(Q3) 1(Q7)

APPLICATION
S.A 3 MARKS 90 WORDS 3(Q12) 3(Q18) 18
MARKS
L.A 5 MAKRS 200 WORDS 5(Q21) 5(Q23)

V.S.A. 1 MARKS 30 WORDS 1(Q4) 1(Q8) 1(Q9) 1(Q10)

HOTS MARKS S.A 3 MARKS 90 WORDS 3(Q15) 3(Q19)3(Q17) 18
L.A 5 MAKRS 200 WORDS 5(Q22)

V.S.A. 1 MARKS 30 WORDS 1(Q1) 1(Q6)

CREATIVE
S.A 3 MARKS 90 WORDS 7
MARKS
L.A 5 MAKRS 200 WORDS 5(Q26)

TOTAL 9 9 4 2 8 2 12 8 4 1 5 6 70
OVERALL VIEW Note :- Value based question of 3 marks from any unit or topic of physical edu.
V.S.A. 1 MARK 30 WORDS 1X11 11 Blue print may be effected by latest blue print of board examination.
S.A 3 MARKS 90 WORDS 3X8 24 Blue print is made on the basis of previous year typology as latest blue print with
L.A 5 MAKRS 200 WORDS 5X7 35 changed is not available.
26 70
TOTAL
QUESTIO MARKS

Notes: Figures within brackets indicate the number of

questions and figures outside the brackets indicate the
Marks for each question.

258
 CBSE QUESTION PAPER 2017
Class 12 Physical Education

General Instructions:
Max. Marks- 70
The Question paper consists of 26 questions.
All questions are compulsory.
Answer to 1 to 11 questions carrying 1 mark
should be in approximately 10-20 words.
Answer to 12 to 19 questions carrying 3 marks
should be in approximately 30-50 words.
Answer to 20 to 26 questions carrying 5 marks
should be in approximately 75-100 words.

Q.1 Round-Robin Tournament is of two types.

Name them and give one major difference
259
between them.
Ans. There are two types of round robin
tournament
i) Single league tournament
(½ + ½ =1)
ii) Double league tournament
Difference
i) In single league tournament every team plays
with every other team once in its pool+
N(N-1)/2
ii) In double league tournament every team plays
with every other team twice in its pool
N(N-1)
Q.2 Define leadership.
Ans. Leadership may be defined as the quality of
the person to lead others or direct others. (1)
Q.3 What do you mean by food intolerance?
Ans. Food intolerance means elements of food
cannot be properly processed and absorbed by

260
our digestive system.
(1)
OR
A sensitivity or an inability to digest a particular
food ingredient or substance is called
foodIntolerance.

Q.4 State the common postural deformities.

Ans. i) Round shoulder
(Any two ½ + ½ =1)
ii) Spinal curvature
a. Khyphosis
b. Lordosis
c. Scoliosis
iii) Knock-Knees
iv) Bow legs
v) Flat foot
Q.5 Name the motor development stages in
children. (1)
Ans. i)Infant (0 to 2 years)
ii) Early Childhood (2 to 6 years)
261
iii) Middle Childhood (7 to 10 Years)
iv) Latter childhood (11 to 12 years)
Q.6 Your grandmother feels that she has reduced
her upper body flexibility and therefore she
wants to test herself. Which test would you
suggest to her?
Ans. Back Scratch Test. (1)
Q.7 What is oxygen uptake?
Ans. The amount of oxygen which can be
consumed by the working muscles from the blood.
(1)
Q.8 What is incision?
Ans. Incision is a soft tissue injury. It may occur
due to sharp edged object of sports Equipments
or spikes etc. Sometimes arteries or veins may be
cut. Blood usually comes out freely from
incision
(1)
262
Q.9 An object thrown into the space either
horizontally or at an acute angle under the action
of
gravity is called a projectile. Name the two forces
which act on a projectile.
Ans. i) Gravitational force
(½ + ½ =1)
ii) Air Resistance
iii)Initial velocity
iv)Spin
Q.10 What do you mean by body image?
Ans. Body image is how and what you feel about
your body (1)
OR
The perception that a person has of their physical
self.
Q.11 What does the term ‘Fartlek’ mean, and who
developed this training method?
263
Ans.. The word ‘Fartlek’ is Swedish word means
‘speed play’. Gostaholmer developed it in
1937 .(½
+ ½ =1)
Q.12 What are specific sports programmes?
Explain with suitable example.
Ans. Specific sports programmes are for specific
cause like awareness, unity health or any social
cause.
(Explanation of any Two)
(1+1+1=3)
i) Health run
ii) Run for fun
iii) Run for specific cause
iv) Run for unity
v) Annual sports day/National sports day
Q.13 Write in brief about the leadership qualities
that one inculcates by participating in
264
adventure sports.
Ans.i) Energetic (Explanation of any Three or any
other relevant quality) (1+1+1=3)
ii) Decision maker
iii) Intelligent
iv) Social
v) Co-operative
vi) Commanding
vii) Determination
viii) Dedication
ix) Skillful
x) Good Speaker
Q.14 How can women’s participation in sports and
games be encouraged in India ? Explain.
Ans. i) Self confidence must be developed in
women (Explanation of any Three) (1+1+1=3)
ii) Female role model to be highlighted
iii) More time and facilities to be given to women
participation
iv) Women should be aware regarding the benefits
of sports.(Job opportunities, Personality
265
development etc.)
v) Better safety measures to be implemented.
vi) Legislation regarding women in sports should
be more flexible.
vii) Attitude of spectators and media should be
motivating
viii) Women coaches should be appointed in more
number
ix) Equal importance to be given to female in
sports
Q.15 Write in brief about osteoporosis. What are
the causes of osteoporosis in women?
Ans. Osteoporosis is weakening of bone due to the
loss of bone density (Explain any twocause)
Causes
(1+2=3)
i) Insufficient calcium in diet
ii) Amenorrhea
iii) Poor nutrition
iv) Sedentary life style
266
 v) Thyroid condition
vi) Lack of vitamin D
Q. 16 Explain the Rockport test.
Ans. Rock Port (Explanation of the test in detail)
(3)
i) Purpose –To measure cardiovascular fitness
ii) Equipment required- Stop watch, weighing
scale, Track
iii) Procedure- Measure Body weight, run one
mile, timing taken, measure heart rate
iv) Calculation- Using this data cardiovascular
endurance is calculated
Q.17 A famous cricket star Phillip Hughes was
struck behind the ear by a ball while batting and
died two days after the injury. He was wearing a
helmet but the possible reason mentioned was
that even when using a helmet, possibly a
significant part of the neck remained exposed and
the
267
ball hit him there. And now most of the top
cricketers across the world use deeper protection.
(a) Do you feel protective gears -are important ?
Lay stress on your views.
(b) What first aid should be provided during injury
at the superficial layer of the skin?
Ans. I) Yes, protective gears are important to
prevent a sportsperson from injuries (1+2=3)
II) i) Clean the affected part with fresh water
ii) Use clean sterilized gauze to wipe the affected
part
iii) Antiseptic ointment should be used
iv) Refer to the doctor in case of serious injury
Q.18 What is meant by ‘motivation’? Explain the
different techniques of motivation to achieve
high goals in sports.
Ans. Motivation means to be inspired to do
something to achieve the desired goals.
268
OR
Motivation is an internal force on which our
behaviour or activity depends.
Techniques of Motivation (Explanation of any
two) (1+2=3)
i) Intrinsic
 Goal setting
 Self appraisal
 Auto suggestion
 Positive attitude
ii) Eccentric
 Praise ,appreciation and criticism
 Record of success and achievement
 Better facilities
 Pep talk by coaches/trainer
 Cash prizes, Certificates and trophies
 Role of pear group and society
 Role of spectators
 Role model

269
Q.19 Explain Interval training method.
(3)
Ans. Interval training method:-Interval training
method is also called terrace training. It istraining
of heart, through endurance training .If you run
your heart beats at a faster rate.Dr.Woldemar and
Gerschler, introduced this training method in
1930.In this method the athleteused to run 400m.
race, 10 to 20 times daily, instead of running 10 to
20 miles daily. In fact thistraining methodis based
on effort and recovery principle .During interval
training recovery period is given tothe athlete after
each speedy workout. Recovery period can be
adjusted according to theefficiency of the athlete.
The load can be increased by reducing the
recovery period or byincreasing the workout.
For an athlete of 400 m. following Examples are
applicable in his training
1) 400m. race with 80% speed
2) Walking or jogging until his heart rate comes
down to 120 to 140 approximately.
270
3) 400m. race with 80% speed.(repetition)
Q.20 What are the Nutritive and Non-nutritive
components of diet? Explain.
Ans. Nutritive components of diet (brief
explanation of each)
i) Carbohydrate (2 ½
+2 ½ =5)
ii) Fats
iii) Proteins
iv) Vitamins
V) Mineral
Non Nutritive components of diet (brief
explanation of each)
i) Fibre or Roughage
ii)Water
iii) Colour Compounds
iv) Flavour Compounds
v) Plant Compounds
Q.21 What do you mean by correct posture?
Explain the standing and sitting
postures. What are the causes of bad posture?
271
Ans. Correct posture means the balancing of body
in accurate and proper manner while sitting
,standing, reading,writing or during any other
action of body. (1+2+2=5)
OR
Any other definition
Explanation of sitting and standing posture.
Standing-Heals together, toes apart, body erect.
Knee straight, chin inside, chest forward,
belly backward, body weight equally on both feet.
Sitting-Hips as far back as possible on the chair,
legs rest on the floor, thigh horizontal head,
spinal column, shoulder and hips should be in
straight line and erect.
Causes of bad posture (Explain any two)
i) Improper diet
ii) Heredity
iii) Accident
iv) Disease
v) Obesity
vi) Due to improper exercise
272
vii) Nature of job
viii) Fatigue
ix) wearing tight clothes
x) Unsuitable furniture
xi) Muscle weakness
xii) unawareness of correct footwear /Improper
footwear
Q.22 Explain ‘weight training’ as one of the oldest
methods for development of strength.
Describe its advantages and disadvantages.
Ans. Weight Training are those exercise which are
designed to strengthen specific muscles bycausing
them to overcome a fixed resistance, usually in the
form of bar –bells or dumb-bells.(1+2+2=5)
Advantages of Weight Training (explanation of
any two)
i)Help in getting good shape
ii)Increase in muscle strength
iii)Increase in bone strength
iv) Better appearance and correct body posture
v)Reduces stress and tension
273
vi)Best means of providing fitness
Disadvantage of Weight Training ( explanation of
any two)
i)Risk of Injuries
ii)Less flexibility
iii)Risk of doing in early age
Q.23 Explain the physiological factors
determining speed.
Ans . Physiological factors determining speed are
– (with brief explanation of all)
i)Mobility of the nervous system /Reaction time
(1+1+1+1+1=5)
ii)Muscle composition
iii) Explosive strength
iv) Cardiovascular efficiency
v) Bio-chemical reserves and metabolic power
Q.24 Classify sports injuries . Explain ‘P.R.I.C.E.’
procedure as a treatment of
soft tissue injuries.
Ans. Sports injuries
(2+3=5)
274
i) Soft tissue injuries
ii)Bone injuries
iii) Joint injuries
‘P.R.I.C.E.’ procedure as a treatment of soft
injuries
i) P-Protection
ii) R-Rest
iii) I-Ice
iv) C-Compression
v) E-Elevation
(Explanation of each)
Q.25 What is personality? Explain its different
dimensions.
Ans. Personality usually means that an individual
is much more than his outer appearance.
Personality also refer
to the pattern of thoughts, feeling, social
adjustment and behaviour etc. (1+4=5)
Different of personality (Explanation of each)
i) Physical dimension
ii) Mental dimension
275
iii) Social dimension
iv) Emotional dimension
Q.26 What are the various types of friction ? How
is friction advantageous or disadvantageous
in the field of games and sports ? Explain with
suitable examples.
Ans. Types of friction
(2+3=5)
i)Static friction
ii)Dynamic friction
a)Sliding friction
b)Rolling friction
Friction : advantageous or disadvantageous with
example.
Friction is usually called a necessary evil. It means
that it is essential in games and sports.Without
friction we cannot give a better performance for
example athletes use spikes andfootball players
use studs to have appropriate friction, without
friction they are unable to runfast. Even gymnasts
use lime powder on their palms to perform on
276
horizontal bar, Uneven barand roman rings. On
the other hand friction is disadvantageous in some
games. In cycling thereshould not be more friction
between road and the tyres of the cycle. If there is
more frictionthere will be more wastage of energy
of the rider and leads to damage of equipments.

CBSE QUESTION PAPER- 2016

Class 12 Physical Education

(Theory)
Time allowed: 3 hours
Maximum Marks: 70
General Instructions:
i. The question paper contains 26 questions.
ii. All questions are compulsory.
iii. Questions no. 1 to 11 carry 1 mark each.
Answers to these questions should be in
approximately 10 – 20 words each.

277
 iv. Questions no. 12 to 19 carry 3 marks each.
Answers to these questions should be in
approximately 30 – 50 words each.
v. Questions no. 20 to 26 carry 5 marks each.
Answers to these questions should be in
approximately 75 – 100 words each.
1 Mark Questions:-
1. What is ‘Seeding’ in Fixture for Tournament?
Ans. In seeding strong teams/players are arranged
in fixture in a manner so that they do notmeet each
other in the first round.
2. What do you mean by Adventure Sports ?
Ans. An extreme sport involving strenuous
physical activity with an element of fear, thrill,life
risk and pleasure, e.g. bungee jumping, river
rafting
3.What is ‘Bulimia’ ?
Ans. Bulimia is an eating disorder under
psychological condition in which a person
278
overeatsuncontrollably and follows this with
behaviour designed to prevent weight gain, e.g.
over-exercising and purging.
4. Suggest two exercises for correcting flat foot.
Ans. Exercise for correcting flat foot
1. Picking up marbles with toes
2. Place a towel under the feet and role the towel
with toes towards body.
3. Sand walk
5. What is Food Intolerance ?
Ans. A sensitivity to, or an inability to digest, a
particular food, ingredient or substance,which
means
that it should be excluded from the diet.
6. Explain the term ‘Menarche’.
Ans. Menarche is the first menstruation and the
commencement of cyclic menstrual functionin
female.
279
It usually occurs between 9 to 17 years of age.
7. What test would you suggest to measure upper
body strength for aged population ?
Ans. The Arm Curl Test is to measure upper body
strength for aged populations.
8. What do you mean by ‘Cardiac Output’ ?
Ans. Cardiac output is the volume of the blood
pumped by the heart, measured in liters perminute.
It is a product of stroke volume and heart rate.
9. What is ‘Laceration’?
Ans. A laceration is an irregular and jagged
wound from a sharp object or sports equipment.
10. To cover the maximum distance at what angle
an object should be released.
Ans. An object should be released at the angle of
45°.
11. Explain 1: 1 ratio breathing exercise for
reducing anxiety.
280
Ans. It means a breath of 1:1 would be of equal
parts inhalation and exhalation only.
3 Mark Questions:-
12. What is Endurance ? How endurance can be
developed through Fartlek method ?
Ans. Endurance is the ability to sustain an activity
over a longer period of time, under the
condition of fatigue. Endurance can be developed
through fartlek method are as follows:
1. Endurance develops through Continuous &
Interval Training; fartlek combines both
training.
2. Endurance develops according to duration of
activity; fartlek can vary from aerobic
walking to anaerobic sprinting.
3. Endurance develops according to nature of
activity; fartlek can change it according to the
surrounding.
281
4. Endurance develops under the condition of
fatigue; self discipline plays a vital role in
Fartlek training method.
5. Fartlek training keeps the heart rate up allowing
an athlete to get good cardio-vascular
endurance.
13. What are the causes of Bad Postures ? Write in
brief .
Causes of bad posture are as follows
1. Hereditary / Congenital
2. Improper diet / Low nutritional diet
3. Muscle weakness / Poor core stability
4. Joint stiffness / Very high toned muscle
(Explain by your own)
14. What do you understand by Food myths ?
Discuss briefly about various Food myths.
Ans. Food myths mean a legendary story about
food with or without a determinable basic of
282
fact or a natural explanation. What to eat, when to
eat, and how often to eat are such
questions which usually confuse.
Some food myths are as follows:
a.Potatoes make you fat
b. Drinking water in between your meals
will mess up your digestion
c.Fat free products will help you in losing
weight
d. Egg increases cholesterol levels
e.The peel of fruits & vegetables contains no
nutrients
f. Having milk immediately after eating fish
g. Starve yourself if you want to lose
weight
h. Eating ghee after pregnancy
i. Exercise makes you to eat more
j. It’s necessary to have Carbohydrate – load
before races
k. All sports drinks are the same
283
 l. Supplement are necessary for maximum
performance
15. Draw a fixture of 6 teams on league basis
following the cyclic method.
Ans. Total number of teams (N) = 6
Total number of matches = N (N-1)/2 = 6(6-1)/2 =
6X5/2 = 30/2 = 15
Number of rounds = N-1 = 6-1 = 5
Fixtures
I Round II Round III Round IV Round V Round
61 51 41 31 21
52 46 35 24 63
43 32 26 65 54
16. Your school is organising ‘Run for Unity’,
explain the responsibilities of accreditation,
technical and finance committee.
Ans. Responsibilities of accreditation committee
284
 A. Management of accreditation centers
during the activity
B. Registering all participants with an
operational role
C. The production and distribution of the
validation pass
D. Assigning the access rights and privileges
to which a participant is entitled
Responsibilities of technical committee
A. To ensure that the field of play is safe for
competitors and officials
B. To apply (not interpret) the Rules without
fear or favour
C. To ensure the quality and technality of
equipments
Responsibilities of finance committee.
A. Budgeting and financial planning
B. Financial reporting
C. Monitoring of internal controls and
accountability policies
285
17. Write briefly, what is the role of physical
activities in improving the quality of life.
Ans. Role of physical activities in improving the
quality of life as follows:
A. Boosts mental wellness
B. Improve physical wellness
C. Boosts energy level
D. Promotes enthusiasm and optimism
E. Counters anxiety and depression
F. Helps manage stress
G. Releases tension
H. Improves self – image
I. Delays or prevent chronic illness & diseases
J. Delay aging
18. Group of young children were undergoing
training for a major competition. Trainingwas
targeted to develop selected abilities and preparing
for a competition. Some of theteam-mates tried to
convince other fellow team-mates to use certain
medicine whichone boy did not agree. Other team-
286
mates tried to convince him for the sake of
theteam but he firmly denied and convinced them
that it is against the rules of the game.
(i) What are the disadvantages for a child to use
such banned substance ?
(ii) What value the boy has shown by refusing to
use banned substance ?
(iii) What personality trait he had shown by
refusing to his team-mates ?
Ans. (i)
 Complications like stroke, psychosis and even
death
 Sexual dysfunction
 Increased heart rate and blood pressure
(ii)
 Respect and follow the rules of the game
 Sportsmanship
 Morality & Ethical

287
(iii)
 Firm
 Honest
 Strong willpower
19. Leaders can be trained through physical
education. Justify you answer.
Ans. Leaders can be trained through physical
education are as follows:
A. Appointing as a leader or captain of a team
B. Assigning challenging duties to draw out
the qualities
C. Allowing a student to officiate in
intramural competition.
D. Appointing the student as members /
incharge for various school committees.
E. Entrusting the responsibility of organizing
and conducting games.
5 Mark Questions:-

288
20. Elucidate the meaning of motor development
in childhood. Discuss in detail about
various factors affecting motor development.
Ans. Motor development refers to changes in
children’s ability to control their body’s
movements like walking, jogging, running,
climbing, jumping, throwing etc.
Factors affecting motor development
1. Growth of the child
2. Gender
3. Biological factors
4. Environmental factors
5. Immunization
6. Nutrition
7. Cultural factors
8. Physical activities
9. Opportunities
289
10. Sensory impairments
11. Postural deformities
12. Obesity
21. Discuss in detail about the AAPHER Motor
Fitness test specifically mentioning the
Various items in this test battery and its
administration.
Ans. AAPHER Motor Fitness Test Batteries:
A. Pull-ups (Boys) / Flexed – Arm Hang
(Girls)
B. Flexed – Leg Sit – ups
C. Shuttle Run
D. Standing Long Jump
E. 50 yard Dash
F. 600 yard Run – Walk
22. Discuss in detail about Female Athletes Triad.
Ans. Female Athletes Triad
1. Anaemia
290
2. Oesteoporosis
3. Amenorrhoea
23. Explain in detail about the effects of regular
exercise on Respiratory system.
Ans. Effects of regular exercise on Respiratory
System are as follows:
A. Increase in tidal air capacity
B. Increase in vital air capacity
C. Increase in residual air volume
D. Increase in size of lungs and chest
E. Increase the blood circulation to the
respiratory organs
F. Improved gas exchange capacity
G. Strengthens diaphragm and muscles
H. Unused alveolus become active
I. Increase in endurance
J. Decrease in rate of respiration
K. Avoid second wind
L. Prevention from diseases
M. Faster recovery rate
291
24. What do you mean by coping ? Discuss in
detail about the problem focused andemotion
focused coping strategies.
Ans. Coping is expending conscious effort to
solve personal and interpersonal problems,
andseeking to master, minimize or tolerate stress
or conflict.
Problem focused coping strategies:-
Problem-focused coping targets the causes of
stress in practical ways which tackles theproblem
or stressful situation that is causing stress,
consequently directly reducing thestress. It
includes the following methods used to manage
the stressful situations.
A. Analyses the stressful situation
B. Taking control
C. Talk to your coach or teacher
D. Information seeking
E. Know your limits

292
 F. Stop worrying about the stressful situation
you can’t change
G. Reset your goal
H. Improve physical fitness
I. Anticipate the problem
J. Build self - confidence (Listed any two points)
Emotion focused coping strategies:-
Emotion-focused coping involves trying to reduce
the negative emotional responsesassociated with
stress such as embarrassment, fear, anxiety,
depression, excitement andfrustration. It includes
the following technique used to manage the
stressful situations.
a.Using drugs
b. Denial of reality
c.Meditation, e.g. mindfulness
25. What is the impact of high altitude on Athletes
? What measures would you suggest toreduce its
impact.
Ans. The impact of high altitude on Athletes:-
293
At high altitude the availability of oxygen to the
body is less than at sea level. At highaltitude, the
body is forced to produce a greater number of
R.B.Cs to transport oxygen in anattempt to meet
the oxygen deficiency. At high altitudes athletes
may experience sun burns,snow blindness. In fact,
exposure to higher altitude may also result in
functional disorder asmountain or altitude
sickness.
Measures to reduce the impact of high altitude:-
A. The most important being slow ascent so
that your body can adjust to conditions at
theright pace (acclimatize).
B. If you develop symptoms of altitude
sickness is to stop your ascent and rest at the
samealtitude.
C. If your symptoms are severe, do not
improve, or they are getting worse, you need
todescend to a lower altitude.

294
26. What do you mean by the term Energy ?
Discuss about kinetic and potential energywith
suitable example from sports.
Ans. Energy is the capacity to do work.
Kinetic Energy:-
The energy an object has because of its motion is
called K.E.
(1)The kinetic energy of a moving object depends
on its speed e.g. If a Javelin travels withmaximum
speed then it has more K.E. and when touch the
ground, it has no K.E.
(2)The kinetic energy also depends on the mass of
the objects e.g. if a shot of 16 lbs and a shotof 8
lbs travel at the same speed, the 16 lbs shot has
more K.E. than the 8 lbs shot.
Potential Energy:-
P.E. is the energy stored in an object because of its
position or condition .In Archery, whenyou stretch
a bow; it acquires the ability of releasing an arrow
295
with speed. It means that thestretched bow also
has P.E. The more it is stretched, the greater the
speed with which it canrelease the arrow. It has
the P.E. because of its stretched condition.

KENDRIYA VIDYALAYA, SANGATHAN

SAMPLE PAPER 1
Class -XII
Time: 3Hr Physical Education (048)
M.M-70
General instructions:
i- Question paper consists of 26 questions
only.
ii- All questions are compulsory.
iii- Answer to question carrying 1 mark
should be in approximately20-30 words.
296
 iv- Answer to question carrying 3 marks
should be in approximately80-90 words.
v- Answer to question carrying 5 marks
should be in approximately 150-200 words

1. How many matches are required to be played

in a league tournament in which
Eleven (11) teams participate?
1
2. What do you mean by Asana
1
3. Write full form of “ADHD”
1
4. Which vitamin helps in our reproductivity
process .Its main function is to Prevent
sterility. 1

297
5. What is the range of daily energy requirement
of an active man? 1
6. What is “an abnormal curvature of spine at
front” termed as? 1
7. What is amenorrhoea?
1
8. From which point in the body can the heart
rate of an individual be noted manually? 1
9. What is cardiac output?
1
10. Why ice is used to a new injury and not
heat? Give reason. 1
11. Define ‘sports medicine’.
1
12. Elucidate about Autism spectrum disorder.
3

298
13. ‘Childhood is the age of all round
development of an individual’. Throw light on
the
different aspects of the growth and
development of a child. 3
14. Elaborate gross and fine motor
development.
3
15. What is osteoporosis? Discuss any two
factors which may lead to osteoporosis in
female athlete. 3
16. What should be the height of the platform
in the Harvard Step Test? Calculate the fitness
index score for a 12 year old boy having
completed Harvard Step Test for duration of 5
minutes and the number of heartbeats between

299
 1 to 1.5 minutes was 90, between 2 to 2.5
minutes was 80 and between 3 to 3.5 minutes
was 70. 3
17. “No one can stop the clock of ageing but
physical exercise can slow its tick”. Give your
comment on this statement.
3
18. What is green stick fracture? Elucidate its
management. 3
19. Neeti along with her father was regular at
District Park in early morning. She realised
that most of the children are obese. She along
with her few classmates wanted to help those
children. She discussed with her physical
education teacher and the principal of the
school. The school decided to conduct an

300
 awareness rally in the neighbourhood. 3
(i) How can obesity be prevented? Give two
ways.
(ii) Give any two disadvantages of obesity.
(iii) What values are shown by Neeti and her
classmates?
20. In which conditions Knock out
tournaments are better than Round Robin?
Draw league fixtures for eight teams, using
either cyclic or staircase method. 5
21. ‘Dieting programmes which only have
weight loss as an objective are a failure’.
Justify this statement by highlighting the bad
effects of such diets. 5

301
22. Define posture. Enlist all the postural
deformities. Explain any three of them.
1+1+3=5
23. Gender beliefs still exist in every society of
the world although many changes have taken
place due to education. Explain any five
psychological traits of women athletes. 5
24. What is the purpose of Fullerton Functional Test.
Name all the test items of this test
and describe any three of them, the procedure for
administering Fullerton Function Test. 1+1+3=5
25. Discuss any five long term effect of
exercise on cardio-vascular system
5
26. Define sports injuries .classify and write any
three sports injuries in detail. 1+1+3=5

302
 KENDRIYA VIDYALAYA, SANGTHAN
SAMPLE PAPER II
Class -XII
Time: 3Hr Physical Education
(048) M.M. 70
General instructions:

303
 1. Answer to question carrying 01 mark
should be in approximately20-30 words.
2. Answer to question carrying 03 marks
should be in approximately80-90 words.
3. Answer to question carrying 05 marks
should be in approximately 150-200 words.

Q1.What is the effect of good posture on physical

fitness? 1

Q2. What is scoliosis? 1

Q3.Why health runs are performed? 1

Q4. What do you mean by a Bye? 1

Q5. What is menarch? 1

Q6. Define disability. 1

Q7. Mention the contradiction of

pashchimotanasana. 1
304
Q8. What is the function of vitamin ‘C’ in our

body? 1

Q9. What do you mean by food intolerance? 1

Q10.What are consolation tournaments? 1

Q11. What do you understand by Seeding? 1

Q12. Elaborate the types of aggression in sports in

brief. 3

Q13. Many sports persons have been indulging in

inappropriate behaviour by tampering in their

sports equipment. During an inter-university

baseball championship, a player was found to

constantly cork his bat so that he would be able

305
 to hit the ball farther away .Corking the

baseball bat a few times led to increased

probability of hitting the ball to a greater

distance on the field.

1+2= 3

(i)Do you think the behaviour of the player

was justified?

(ii)What according to you should have been

the decision of the umpire if some player is

found guilty of such an act?

Q.14.Differentiate between kinetic energy &

Potential energy? 3

306
Q15. Explain any three non nutritive components

of diet. 3

Q16. Write any three pitfalls of dieting. 3

Q17.Briefly explain the significance of extramural

competitions. 3

Q18. How can physical activities be corrective

measures for common postural deformities? 3

Q19. Suggest three corrective measures for flat

foot. 3

Q20. Enlist all the postural deformities. Explain

any two of them in detail. 1+4=5

307
Q21. Staying healthy and active is in direct

proportion to the good or bad posture one adopts.

Comment. 5

Q22. Define personality and discuss the Sheldon’s

type personality in detail

1+4=5

Q23. What do you mean by anorexia nervosa?

Discuss its symptoms and treatment in detail.

1+2+2=5

308
Q24. “Diet can enhance the performance of a

sportsperson”. Give your comments about this

statement in detail .

Q25. Draw a knock-out fixture of 21 teams

mentioning all the steps involved. 5

Q26. What is league tournament? Draw a fixture

of six teams using cyclic method. 1+4=5

309
 KENDRIYA VIDYALAYA, SANGATHAN
SAMPLE PAPER 3
Class -XII
Time: 3Hr Physical Education
(048) M.M-70
General instructions:
i- Question paper consists of 26 questions
only.
ii- All questions are compulsory.
iii- Answer to question carrying 1 mark
should be in approximately20-30 words.
iv- Answer to question carrying 3 marks
should be in approximately80-90 words.
v- Answer to question carrying 5 marks
should be in approximately 150-200 words

Q.1) What do mean by league tournament ?

1
Q.2) What is food intolerance?
1
310
Q.3)What is diabetes?
1
Q.4) Mention any 01 cause of OCD?
1
Q.5) Define motor development.
1
Q.6) Define functional disabilities.
1
Q7) What do understand by Anemia?
1
Q.8) What is Rockport 1 mile walk Test?
1
Q.9) Define First-Aid.
1
Q.10) What is aerodynamics?
1
Q.11) Define endurance.
1
Q.12) Describe the objectives of intramural
tournaments. 3
Q.13) Group of young children were undergoing
training for a main event.Training was targeted to
develop selected abilities and preparing for a
competition .Some of team members tried to
311
convince other fellow team members to use
certainmedicines which one boy did not agree.
Other team members tried to convince him for the
sakeof the team but he firmly refused and
convinced them that it is against the rules of the
game.
(a)What value the boy has shown by refusing to
use banned substances?
(b)What personality trait he has shown by refusing
to his team members? 1.5+1.5= 3
Q.14) Explain pitfalls of dieting
3
Q.15) Elaborate any 03 methods to prevent
asthma. 3
Q.16) Explain the procedure of six minute walk
test. 3
Q.17) Explain three gender differences in detail.
3
Q.18) Explain the management of fracture.
3
Q.19) Describe the method of sit and reach test.
3
Q.20) Draw a fixture of 7 teams participating in
the league tournament. 5
312
Q.21) Explain in detail the effects of diet on sports
performance. 5
Q.22) Explain the causes of any 05 postural
deformities in detail. 5
Q.23) How AAPHER youth fitness test is
administered? 5
Q.24) Elaborate the physiological factors
determining endurance and strength. 5
Q.25) Describe the types of personality.
5
Q.26) Explain the impact of high altitude training.
5

KENDRIYA VIDYALAYA,
SANGATHAN
MODEL ANSWER FOR SAMPLE PAPER I
Class -XII
Time: 3Hr Physical Education
(048) M.M-70
ANSWER-KEY

313
1. No. of team= 11, No. of matches= n (n-
1)/2=11(11-1)/2=55 matches. Where n is the
total no. of teams in a league match.
2. Asana is traditionally defined as a
“comfortable seat” that is the seated posture
used for meditation. More typically now in
yoga, the term is used for any physical posture
of Hatha yoga. It is the third limb of
Patanjali’s eightfold path of ashtanga,
following after the yamas and niyamas.
3. ADHD stand for-:Attention deficit
hyperactivity disorder
4. Vitamin E helps in our reproductively
process.
5. The total daily energy requirement for an
active man ranges from 3000 to 8000 calories,
depending upon his size, physical condition
and the severity of the activity performed by
him.
6. An abnormal curvature of spine at front is
termed as kyphosis.
314
7. There are two types of amenorrhoea. A
woman who has been having her period as
then stops menstruating for ninety days or
more is said to have secondary amenorrhoea.
Primary amenorrhoea is characterised by
delayed menarche.
8. Manual Method: i- Neck (cartoid artery) ii-
Wrist (radial artery).
9. The cardiac output is simply the amount
of blood pumped by the heart per minute.
Necessarily, the cardiac output is the product
of the heart rate, which is the number of beats
per minute, and the stroke volume, which is
amount pumped per beat. The cardiac output is
usually expressed in litters/minute. For
someone weighing about 70 kg (154 lbs), the
cardiac output at rest is about 5 litters/minute.
10. Ice is the best way to prevent additional
swelling to a new injury. Heat applied to a new
injury will only increase swelling to the area &
increase recovery time.

315
11. Sports medicine, also known as sport and
exercise medicine (SEM), is a branch
of medicine that deals with physical fitness
and the treatment and prevention of injuries
related to sports and exercise.
12. Autism is known as a “spectrum”
disorder
 people with ASD have:
 Difficulty with communication and
interaction with other people
 Restricted interests and repetitive behaviours
 Symptoms that hurt the person’s ability to
function properly in school, work, and other
areas of life
Autism is known as a “spectrum” disorder

316
13. Motor development in children takes place
at a fast pace. There are three main stages of
motor development during childhood, ranging
from 0-12 years. They are: 1.Early childhood
(2-6years)
2. Middle childhood (7-10years) 3. Late
childhood (11-12years)
14. a) Gross Motor Development- It involves
the development of large muscles in the
child’s body such as in sitting, walking,
running, climbing etc.
b) Fine Motor Development- It involves the
small muscles of the body especially in the
small movement of the fingers and hands. For
example, holding of javelin, discus, pole,
catching a cricket ball, smashing a volleyball
and gymnastic exercises with or without
apparatus etc.
15. Osteoporosis refers to the decreased bone
material contents. It is a skeletal disorder. A
reduction in bone mass may cause fracture. It
317
 is weakening of the bones due to the loss of
bone density and improper bone formation.
Factors are: i- Insufficient calcium in diet. ii-
Eating disorders.
16. Height of the platform should be 20 inches
high for man and 16 inches for women.
Calculation of fitness index score=(100 x test
duration in seconds) divided by (2 x sum of
heartbeat in recovery periods).Fitness index
score= 100 x 300 = 30000 = 62.5
2x(90+70+80)
2x240
17. Physical activity can play a very
significant role in maintaining functional
fitness in aged population. Physical activity is
the most powerful tool in the hand of aged
persons that it can improve as well as maintain
functional fitness of aged persons very
effectively. With the help of physical activity
they can perform daily routine work more
efficiently. It makes the person move energetic
318
 and removes the signs of ageing. It can reverse
the common signs of old age such as muscle
and bone loss, increased body fat, memory and
cognitive decline, decreased metabolism,
decreased flexibility and decreased blood flow
etc.
18. A fracture of the bone, occurring typically
in children, in which one side of the bone is
broken and the other only bent.
Management: a) Steady the injured part with
some support to prevent any further
deterioration. This becomes more important if
there is some wound or bleeding.
b) Immobilise the fracture by using bandage
and splints. The bandage should not be applied
on the point of fracture. It should not be tight
but firm enough to prevent harmful
movements. While applying bandage, the body
may be used as a support. Improvised splints
may be used.

319
 c) Bandage must be applied according to the
requirements of the injured part.
19. ( a) By taking balance diet and by doing
regular exercise through participation in sports
and games.
(b )Heart related diseases and disorders, it
also leads to Type-2 diabetes.
(c) They show the social value to the
improvement of health and life expectancy of
children

320
 20. The expenditure for organizing Knock-out
Tournament is less and it requires less time to
complete the tournament as compare to Round
Robin tournament.
Fixture of 8 teams on league basis according
to staircase 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

Scoring of League Matches:

Winner of the matches = 2 points
Draw = 1 point
Losers of the matches = 0 point
321
The team which scores the maximum is declared
as winner.
21. When you choose to go on a diet, you
restrict yourself by eating less food and drinks
to become thin, lose weight and even to
become healthy but you don’t consider
the negative effects of dieting. Good
nutritious diet can make your health better and
also help in avoiding many health problems in
the long term such as heart ailments and
diabetes[1]. When you go on a diet without
giving any thought to your health and nutrition
you may end up losing your health and face
many health complications such as a weaker
immunity [2]. The negative effects of dieting
can obstruct the ability of the body to manage
and cope with the sudden changes caused due
to dieting itself. To have a better
understanding of the negative effects of
dieting, you may need to have better
knowledge of few of the variables that are met
with the human body that ensures whether
dieting results in better or worse.
Some harmful effects of dieting are:
322
 i-Dieting deprives an individual of vital
nutrients that are essential for the body.
ii- Muscles become weak and loss muscle
tone.

iii- Bone density decreases and this reduces

joints and bone health.
iv- Not eating for long hours reduces blood-
glucose levels.
v- Sometimes, headaches are induced due to
not eating enough or starving for long.
22. Posture is the position of the limbs in
proper alignment.
23. Postural deformities- kyphosis, scoliosis,
lordosis, knock-knees, bowlegs and flat foot.
KYPHOSIS : Kyphosis implies an increase or
exaggeration of a backward or posterior curve or a
decrease or reversal of a forward curve. It is also
called round upperback. Depression of chest
is common in kyphosis.
Causes of kyphosis: kyphosis is caused by
malnutrition, illness, crowd, deficiency of pure air,
insufficient exercises, rickets, carrying heavy
loads on shoulders, unsuitable furniture, weak
323
muscles and habit of doing work by leaning
forward etc.
remedies: The following exercises should be
performed for remedification of kyphosis :
 Sit in a chair, your buttocks should touch the

back of chair. By looking upward, hold your

hands each other behind the back in such a way
that your shoulders may remain in stretch
backwards. Remain in this position for some
time:
 Always keep a pillow under your back while

sleeping.
 Bend your head backward in standing position.

 Perform the dhanurasana, the yogic asana

regularly.
LORDOSIS: Lordosis is the inward curvature of
spine. In fact, it is an increased forward curve in
the lumber region. It creates problem in standing
and walking. The body seems to be stiff. The
individual feels shame and inferiority. Lordosis
can be corrected in an early stage. 
Causes of lordosis: Generally imbalanced diet,
improper environment improper development of
muscles, obesity and diseases affecting vertebrae
324
and spinal muscles are such causes which result in
lordosis. In addition to these causes, not
performing exercises and taking excessive food
are also major causes of lordosis.
Remedies: For remedification of lordosis,
following exercises should be performed:
 From standing position bend forward from hip

level. Repeat this exercise ten times.

 Lie down your back, raise your head and legs

simultaneously for 10 times.

 Perform sit-ups regularly

 Hal asana should be performed regularly

 You should lie down in supine position, i.e., on

your back, then should raise your legs at 45

degree angle. Remain in this position for some
time.

SCOLIOSIS
Postural adaptation of the spine in lateral position
is called scoliosis. Scoliosis means bending,
twisting or rotating. In fact, these are sideways
curves and may be called scoliotic curves. These
are defined in terms of their convexities. They are
325
identified as either convexity right or right
convexity. A simple or single curve to the left or
convexity left is commonly called a ‘C’ curve.
Scoliotic curve may be found in ‘S' shape.
Causes of scoliosis: Scoliosis may be because of a
lot of reasons but the main reasons are disease in
the joints of bones, underdeveloped legs, infantile
paralysis, rickets etc. It may also be due to
carrying heavy weights on one shoulder,
unhealthy conditions, like inadequate lightning
arrangement, unsuitable desks, partial deafness
and wrong standing posture. It may be caused by
congenital or acquired abnormalities of vertebrae,
muscles or nerves.
Remedies:
 Scoliosis can be remedied by performing

following exercises:
 Bending exercise should be performed in

opposite side of ‘c’ shaped curve.

 Hold the horizontal bar with your hands and

swing your body to the left and right side.

 To swim by using breast stroke technique.

326
24. The various psychological traits of women
athletes are stated below:
i- Gender role orientation
ii- Competitiveness
iii- Confidence
iv- Self-esteem
V- Depression
Note- point to be explained in detail by the
students.

25. Main purpose of this test is for measuring

body strength, flexibility, agility and
endurance of senior citizens as part of their
fitness test.
o Chair Stand Test — testing lower body
strength
o Arm Curl Test — testing upper body strength
o Chair Sit and Reach Test — lower body
flexibility test
o Back Scratch Test — upper body flexibility
test
o 8-Foot Up and Go Test — agility test
327
o Walk Test (6 minutes) or Step in Place Test (2
minutes) — The walk test is used to assess
aerobic fitness unless the person uses
orthopedic devices when walking or has
difficulty balancing, in which case they do the
step in place test..
Note- Any three items is to be described in
detail by the students.

26. Five long term effect of exercise on cardio-

vascular system are as follows:
i-Increase the size of heart
ii- Stroke volume increases at rest
iii- Increase in cardiac output
iv- Quicker recovery rate
v- Increase in blood volume
Note: point to be explained in detail by the
student.
27. Sports injuries are injuries that occur
in athletic activities or exercising. They can
result from accidents, poor training technique
in practice, inadequate equipment, and overuse
of a particular body part.

328
 Classification of sports injuries

Soft Tissue Injuries Bone and Joint injuries

Skin injuries Tissue injuries Fractures Dislocation

Abrasions Sprain
Green stick
Contusions Strain
Comminuted
Laceration
Impacted
Incisions
Transverse

Oblique

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 Note- Any three injuries to be explained by the
students.

KENDRIYA VIDYALAYA, SANGTHAN

MODEL ANSWER FOR SAMPLE PAPER II
PHYSICAL EDUCATION (048) CLASS- XII

ANSWER KEY

1Ans-The optimal organ development and muscle

function for maximum energy, endurance and

330
vigour can be achieved in a person who possesses
good posture.
2Ans-Scoliosis is a postural deformity caused due
to an abnormal curve of the spine, or backbone in
the lateral side.
3Ans-Health runs are performed to achieve
fitness,reduce cardiovascular diseases and attain
good health.
4Ans.A bye is a advantage given to a team in a
tournament. And that team does not play the first
round match.
5Ans.The Menarch is the first menstrural bleeding
of the young girl (9-
16 yrs.)
6Ans. A physical or mental condition that limits a
person's movements, senses, or activities
7Ans.CONTRAINDICATIONS
Those with a disc-related condition or sciatica
should avoid this pose or enter it cautiously. Keep
the back concaved to avoid further compression.
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Women who are menstruating or pregnant should
not go all the way down to the legs but keep the
back concaved with the feet apart and abdomen
soft. Sit on a folded blanket if hamstrings are
tight..
8Ans.Vitamin ‘C’ helps in healing the wounds. It
increases metabolic rate and helpful in absorbing
calcium. It is also a highly effective antioxidant.
9Ans.A food intolerance is characterized by when
a person has difficulty in digesting a particular
food. Food intolerance is sometime confused by
food allergy however both are different. Food
intolerance leads to problems of digestion and
whereas food allergy acts on body immune
system.
10Ans.Consolation tournament is a second,
smaller tournament or round of play for
participants who have been eliminated before the
final of a tournament , often to determine third and
fourth place. In consolation tournament defeated
teams are given one additional chance.
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11Ans. Seeding is such a method in which strong
team/players are selected to keep them at
appropriate places in the fixture so that they may
not meet in the earlier rounds. They usually meet
at the stage of quarter final. For selection of strong
teams,the organisers must aware of previous
performance.

12Ans.
I)-Hostile Aggression-;
For an individual to be showing hostile aggression
their primary aim is to cause injury to the other
human being. Their intent is on causing pain and
suffering.
II)-Instrumental Aggression
Sometimes aggressive behaviour in sports is
rewarded with success. For athletes driven by
instrumental aggression their goal is the realisation
333
of an external goal: Whether this is fame, money
or victory in performance.
III)- Assertiveness Behaviour
All coaches, parents and athletes should be aiming
to assert their presence within their sport. This
should not involve a rationale for causing physical
harm to an opponent. Assertiveness is the ability
of the athlete to make their presence shown
whether it is through a physical or verbal approach
13Ans. (i)No, the behavior of the player was not
justified as he is found tampering in their sports
equipment.
(ii) The umpire will decide to suspend the player
for a year in tournament so that any player should
not disobey the rule in future. For good conduct
and fair play strict rule should be framed. And
action should be taken by umpire if any player
found tampering in their sports.
14Ans. The energy is the capacity to do work.
There are two types of
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Energy:- Kinetice Energy:- It is defined as energy
possessed by a body as a result of motion.
For Example:- If a javelin is in linear motion at its
fullest speed, its kinetic energy will be more.
When it is slow, it loses its kinetic energy. When it
touches the ground, it has no kinetic energy.
Kinetic energy also depends on the man or a thing.
Kinetic Energy = 1/2 mass x velocity (1/2 mv2)
Potential Energy:- It is energy which is stored up
in a body because of its position.
For Example: - When a basketball is thrown
upward, it gains in height. The movement of a ball
comes to an end. It means the ball gets potential
energy whereas kinetic energy goes away, when
the basketball after reaching a certain height stops,
its kinetic energy reduces to zero and the
basketball has only potential energy.
PE = Mass x Gravitational Force x Height of the
body from the ground (mgh).

335
15Ans. Non-Nutritive components of diet:-
(i)Roughage. It is a component of food
which has no nutritive value but is very
essential.They are also referred to a dietary
fiber.Roughage cannot be totally absorbed by the
digestive system of the body and this helps to
clean out the digestive tract and bowel.
(ii)Colour Compounds. Food is always
relished. So to make it more attractive and
presentable colours are given importance. To
make it more appetizing it is made possible
through pigments.most of the natural pigments are
found in fruits and vegetables.
(iii)Plants Compounds. Some plants have
non-nutritive value and also contain colour and
flavour that can be used in food. Few plants carry
a compound which can inhibit cancer.
16Ans.The three pitfalls of dieting are:-
(i)Limiting Intake of Major Nutrients-
Many people who desire weight loss cut
336
carbohydrates, proteins and fat drastically. This
can lead to many health problems as they can
impair functions of body organs.
(ii)Starvation- Skipping meals has become
fashion in youngster especially in females.It leads
to health problem.
(iii)Reducing Intake of Calorie - A normal
active person requires 2100-2800 calories a day.
But people thriving for sudden weight reduction
often cut down calories drastically and can lead to
exhaustion.
17Ans. Significance of extramural
competitions:-
(i)Provide opportunities to school to show
their sports capabilities-Extramural competitions
provide ample opportunities to schools to show
their sports capabilities.It will enhance the image
of .(ii)For enhancing the standard of sports
performance-

337
 Throughextramural competitions,the standard
of sports performance can be enhanced. Especially
the losers can make strenuous efforts to improve
their sports performance in next extramural
competition.
(iii)Provide appropriate knowledge of
sports techniques- Extramural are essential to
provide appropriate knowledge of new techniques
of sports.Advanced techniques of various sports
and games, can get such knowledge by
participation in extramural.
18Ans-The correction of postural deformities is
possible through various types of physical
activities.The role of physical activities in
functional deformities is very effective especially
during elementary school years.Indeed physical
activities or exercises in various forms can serve
to counteract the effect of gravitational force. The
programme for the correction of postural
deformities in a school should be included more
than just exercises for correcting a specific
338
deformity. Students should also be encouraged to
engage in exercises for increasing general
strength,endurance,balance and flexibility.Method
of relaxation should also be performed.Along with
the exercise, posture consciousness should also be
developed among such students who have postural
deformities.
19Ans. Corrective measures for flat foot.
i-Heel stretch. Sit on the floor keeping feet
flat on the floor.After this lift both feet`s toes
and feet except the heel. Hold on this position for
10-15 seconds. Repeat this exercise 5 times for
both the feet.
ii-Using proper shoes.Wear shoes which have
proper arch support. Wearing of high heels should
be discouraged.
iii-Twisting Feet. Sit with legs straight touching
the floor.Lift the right feet and touch the last toe
finger of the left feet. This foot exercise is an
effective stretching to build an arch.
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20Ans- Common postural Deformities are as
follows:-
I. Kyphosis
II. Bow legs
III. Scoliosis
IV. Lordosis
V. knock knee
I- Scoliosis.-Scoliosis is a postural deformity
caused due to an abnormal curve of the spine, or
backbone in the lateral side.
Causes
(a) Short leg of one side (b) One side flat
foot (c) Heredity Defects
Remedial Measures
(a) Perform Trikonasana (b) Avoid walking
with heavy weight (c) Taking balance
diet
II-Bow Legs. Bow legs cause increase in the
curve of the legs and leave a gap between the
knees.
Causes
340
 (a) Putting extra weight on leg muscle (b)
Lack of balance diet
(c) Lack of calcium and Phosphorus in Bones
Remedial Measures
(a) Never Stand for long time (b ) Use of
vitamin- D
(c) Proper massage should be given to a child in
early stage.

21Ans- The health of a person depends on several

factors. Healthy nutrition, cardiovascular fitness,
and regular training are few of the better known
factors that certainly change the human physique.
However, there is one important element of
physical change that is quite vital but that often
goes unnoticed. That element is posture. Many
people focus on balanced diet and regular
exercise, which are very important, but often
ignore the posture. Even if a person is having good
diet and regular exercise but poses poor posture,
will have a bad appearance.
341
The human body wages a constant battle against
the force of gravity. Even while we are asleep, we
change our positions a number of times to avoid
discomfort. Man counteracts the force of gravity.
Throughout his walking hours, much of his energy
is consumed solely in the maintenance of his
antigravity, dynamic postures.
Posture is the result of man`s adaptation to the
force of gravity upon his biped
position.Unfortunately, when one speaks of
posture , the connotation is usually that of an
assumed, static, erect standing position.Correct
posture plays a very vital role in every facet of
life. Infact, it enhances the personality of an
individual. The correct posture is always
appreciated in every society of the world. So to
stay healthy and active we should follow the
correct posture.
22Ans- The word personality itself stems from
the Latin word persona, which referred to a
theatrical mask worn by performers.
342
Def-: which permits a prediction of what a person
will do in a given situations." -Raymond B.
Cattell, 1950
Sheldon noted three personalities based on their
physical make-up.
 Endomorph
The Endomorph is physically quite 'round', and is
typified as the 'barrel of fun' person. They tend to
have:
Wide hips and narrow shoulders, which makes
them rather pear-shaped. Quite a lot of fat spread
across the body, including upper arms and thighs.
They have quite slim ankles and wrists, which
only serves to accentuate the fatter other parts.
Psychologically, the endomorph is: Sociable, Fun-
loving, Love of food, Tolerant, Even-tempered,
Good humoured, Relaxed With a love of comfort
and has a need for affection
 Ectomorph
343
The Ectomorph is a form of opposite of the
Endomorph. Physically, they tend to have:
Narrow shoulders and hips, A thin and narrow
face, with a high forehead, A thin and narrow
chest and abdomen, Thin legs and arms, Very little
body fat, Even though they may eat as much as the
endomorph, they never seem to put on weight
(much to the endomorph's chagrin).
Psychologically they are:
Self-conscious, Private, Introverted, Inhibited,
Socially anxious, Artistic, Intense, Emotionally
restrained
Thoughtful
 Mesomorph
The mesomorph is somewhere between the round
endomorph and the thin ectomorph. Physically,
they have the more 'desirable' body, and have
large head, broad shoulders and narrow waist
(wedge-shaped).

344
Muscular body, with strong forearms and thighs
Very little body fat, they are generally considered
as 'well-proportioned'. Psychologically, they are:
Adventurous, Courageous, Indifferent to what
others think or want Assertive/bold Zest for
physical activity, Competitive With a desire for
power/dominance and a love of risk/chance.
24Ans-Any diet which has all the constituents of
food, necessary for the maintenance and growth of
body in sufficient amount is essential for all the
individuals whether they perform simple work or
engage in highly competitive sports.Generally the
daily requirement for an active person may vary
from 3000 calories to 8000 calories depending
upon his size,weight,age,physical condition and
the severity of the work done on each
day.Regarding the role of diet on the performance
of sports persons,various claims have been
made.Many researchers who have investigated the
role of diet on sports performance say that a well

345
balanced diet is all,that is essential to ensure good
performance.As a matter of fact,
Fat. It is considered as a measure source of fuel
for light to moderate level of activity. Various
types of sports require different proportions of fat
to muscles for maximum performance. Research
studies show that fat has extra weight that has to
be carried by a runner definitely diminishes the
performance.
Carbohydrate.Research studies suggest that
carbohydrates in helpful in increasing the
endurance of sports persons. Carbohydrates should
not be given to athletes in excessive amount. It
may be risky for them. Low level of carbohydrates
usually results in exhaustion.
Protein. The results of various studies have
shown that work performance is neither improved
nor decreased by protein helps in the growth of
lean tissues but does not have any significant
effect on performance.
346
Vitamins.Vitamins are essential in the normal diet
for good performance in work and sports but there
is no clear cut evidence that extra amount of
vitamins improves the performance.
Minerals.It is well known about minerals that
their deficiency can decrease the performance
specially during the exercises in hot climate.
Water.The excess amount of water intake does
not have any improvement in performance
because it has no calorific value.
25Ans. Fixture of 21 teams on knock-out basis.
(i) No. of teams - 21
(ii) No. of matches - (N-1) = 21-1= 20 matches
(iii)No. of rounds- 2x2x2x2x2 = 5 rounds
(iv)No. of teams in upper half = N+1/2 = 21+1/2 =
11 teams
(v) No. of teams in lower half = N-1/2 = 21-1/2 = 10
teams

347
 (vi) Total no.of byes = (32-21)= 11byes
(vii)No. of byes in upper half = NB-1/2 = 11-1/2 = 5
byes
(viii)No. Of byes in lower half = NB+1/2 = 11+1/2=
6 byes
Abbreviation used in fixture- N = no.of teams
NB= no. of byes
R = rounds
U.H = upper half
L.H = lower half
B = bye
IR IIR IIIR IVR VR

1---B2 2

2---B6
2

3---B10

4
4
4

5
6
348
 6
6

7
6

8
8

6
9

10---B8

100

U.H 11---B4

12---B3
13
WINNER

13---B7
14

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 14---B11

14
15

15

16
20

17
17

18 19

19---B9
20

20---B5
20

21---B1

26Ans. LEAGUE TOURNAMENT. The league

tournament is also known as round robin
tournament. In this type of tournament all teams
play each other team irrespective of winning or
losing. In this tournament the winner is decided by

350
the maximum number of points. Winner- 2 points,
Draw- 1point and Loser- 0point.

Fixture of 6 teams by cyclic method. In this

cyclic method, one team is kept fixed and other
teams are moved clock-wise.
(i)Total no. of team = 6
(ii)Total no.matches = N(N-1)/2 = 6(6-1)/2 = 15
matches
(iii)Number of rounds= N-1= 6-1 = 5 rounds.

ROUND-1 ROUND-2 ROUND-3

6  5  4 

5 2 4 6 3 5

4 3 3 2 2 6
351
ROUND-4 ROUND-5
3  2 

2 4 6 3

6 5 5 4

352
 KENDRIYA VIDYALAYA, SANGATHAN
MODEL ANSWER FOR SAMPLE PAPER 3
PHYSICAL EDUCATION (048)
CLASS- XII

ANSWER KEY

Q-1 The league tournament is known as round

robin tournament. All teams play their matches in
their
Respective zones irrespective of winning or
losing. All the zonal winner teams again play on
league basis
And one team becomes the winner of inter-zonal
or group tournament

353
Q-2 Food intolerance means when an individual
has difficulty in digesting a particular food. It is
more
Common than food allergy. It can be tolerated a
reasonable amount of food. Food intolerance
comes on
Gradually not frequently. It is not life threatening.
Q-3 Diabetes is a disease in which the glucose or
blood sugar level increases. Lack of secretion of
Insulin by the gland is the major cause of diabetes.
Our liver and endocrine glands play an important
role
In the regulation of sugar level in the blood.
Q-4 Genetic-It is observed that parent, sibling and
children of a person with OCD have more chance
Of developing OCD than does someone with no
family history of the disorder.
Q-5 Motor development means the development
of child's bones, muscles and the ability to move
354
around. They learn to sit, walk, stand and run. It is
the study of changes in movement behavior.
Q-6 In functional disability the body organs are
affected, normally these faults occurs due to
chronic
Diseases and sometimes the reason may be
congenital. It can be categorized:-
a- Hearing b- Visual c- Motor- d- Organic
Q-7 Deficiency of enough healthy red blood cells
to carry sufficient oxygen to tissues. Due to lack
of
haemoglobin, the oxygen is not supplied to
different parts of the body.
Q-8 Rockport 1 mile test is a test for measuring
cardio-respiratory fitness. The objective of this
test is
to check/observe the development of the
individual's VO2 max. I.e. maximum volume of
oxygen.
355
Q-9 First-Aid was used by St. Johns Ambulance
Association in 1879. First-Aid is the immediate
and
Temporary aid given to the injured person during
injury or sudden illness. It mostly does things to
Minimize further damage.
Q-10 Aerodynamic is related to the flow of air
around a projectile , which can influence the speed
and
direction of the object. The four forces of flight
are lift, gravity, thrust and drag. These forces
make an
object move up and down, and faster and slower.
Q-11 Endurance is the ability of the body to work
for a long time without getting fatigue. Types of
endurance are:-
356
a- Aerobic endurance (Short -term endurance,
Medium -term endurance, long -term endurance)
b- Anaerobic endurance c-Speed endurance d-
Strength endurance
Q-12 Objectives of intramural tournament;-
1 To promote mass participation-to provide
opportunity to all the students to display their
skills.
2 To develop socialization- Students can develop
lots of social qualities.
3 To provide recreation-This provides recreation
to the students.
4 To hunt the talent-it provides opportunities to
the students to show their talent.
5 To learn new skills-provide opportunity to learn
new skills.
6 To develop the feeling of sportsmanship
Q-13 As per your understanding
357
Q-14 Pitfalls of dieting
1. Intake of important nutrients in limit-
insufficient intake of carbohydrates, protein,
vitamins and
fat creates many health problems. 2. Attitude to
lose weight can lead to serious health problems.
3. Starvation-It is misconception that skipping of
any meal can reduce weight but it can create any
health problem. 4. Stress-over consciousness of
losing weight creates anxiety and stress. 5.
reducing of calories can leads to enervation.
Q-15 Three methods to prevent asthma
a -To make your nearby area clean- Keep your
home and work place clean, use of mask while
cleaning.
b -Avoid dust -minimize the dust in your home
and working area, remove carpet and install wood
work which can reduce the dust.
358
c -Air conditioners to be used-The air flow areas
are to be closed(windows) of home and
thisreduces the entry of air borne pollens that can
cause asthma. Asthma also is managed by
following ways.
keep off obesity regular exercise, Eat plenty of
water and vegetables &Control acidity
Q-16 Procedure for six minute walk test-The
subject is asked to walk for six minute around the
50
yards dimensional area. The cones are placed at
regular intervals to indicate distance covered. The
maximum distance covered in six minutes.
Measure the distance covered in six minutes to the
nearest
metre.
Q-17 Three gender differences
A. Physical Differences- Till the age of 14 the
boys and girls are not different in body size
359
Endocrine system start changes at puberty. In
women estrogen plays important role in
broadening of pelvis, develops breast size. In men
oestrogen affect on sperm count.
B. Strength- The muscular strength in women is
found to be lesser than men.
C. Cardiovascular functions- The size of heart is
smaller in women than men. During vigorous
Workouts men have better cardiac output than
women.
Q-18 Management of Fracture- First aid for closed
and open fracture the injured part can be
immobilized with the help of sling in closed
fracture. During open fracture the open wound
must be covered by sterile gauze or dressing. The
compression and elevation is given to stop the
bleeding. The sling is used to immobilize the
injured part. For transporting the injured person to
the hospital ,sitting position is desirable but in

360
complicated cases person can be transported in a
lying position on a stretcher.
Q-19 Method of sits and reach test-The subject is
advised to sit on the edge of the chair. One foot is
kept
at the floor while the other leg is extended with
knee straight. The subject must keep the back
straight and
head up. The subject has to touch the toe with
fingertips. If the fingertips do not touch than the
distance in
between fingertips and is measured and the score
will be negative.
Q-20 Fixture of 7 teams in league tournament in
cyclic method
number of matches =n(n-1)/2 n= no of teams
7(7-1) = 7x6 = 42
42/2= 21 matches

361
 Total no of rounds =7
Q-21 Effect of diet on sports performance-
Pre Event - Solid to be taken four hours before
the competition. Protein can be avoided before the
competition. Carbohydrates help in maintaining
the blood glucose level. Always avoid rich fat and
protein in the diet, because they slow down the
digestion.
During Competition-Carbohydrates can be easily
digested and can provide energy in a short period
oftime. Marathon / endurance runners while
running generally consume a high carbohydrate
containing gel.
After/post competition- post competition meals
provides fast recovery. Carbohydratesis consumed
to
restore glycogen. Concentrate of meal on
carbohydrate at least 100-200gms. Consuming
protein with

362
Carbohydrates post exercise will help in building,
maintaining and repairing tissues.
Q-22 Causes of 05 postural deformities-
Knock Knee--The knock is commonly caused by
irregular growth of the lower leg bones and weak
ligaments. Rickets is also a cause of knock knee.
Flat Foot--Faulty posture, Prolonged standing,
Excessive body weight, Lack of exercise
Round Shoulder- Poor Posture, Faulty Furniture,
Lack of physical exercise, carrying heavy loads on
shoulders
Lordosis- Weakening of the bones, Due to lose
abdominal muscles, Due to bad posture/habits
Bow legs- Due to the deficiency of vitamin -D,
Calcium and Phosphorous, Due to Blount's
disease, Due to overstraining on bones because of
long standing of hours.
Q-23 Administered of AAHPER Motor Fitness
Test. The test was administered on school students
of
363
17 ages.
Pull up for boys-To measure arm and shoulder
strength. This test measures the total no of
repetitions performed without taking rest on a
horizontal bar.
Flexed arm hang for girls- To measure arm and
shoulder strength-The test is administered on a
adjustable horizontal bar.
Sit-up-To measure abdominal strength and
endurance the total no of repetitions of sit-ups is
noted in one minute only.
Shuttle run- To measure agility and speed. The
subject starts race behind the other line. The best
of two
trials will be noted.
Standing Long jump - To measure power, The
best distance will be taken out of three trials
50m Dash-To measure speed, The subject is
advised to run 50 yards and the time is recorded
nearest to 10th of a second

364
600 yard run/walk- To measure endurance, The
subject is advised to run/walk 600 yards and the
time is recorded in minutes and second
Q-24-Physiological factors determining endurance
and strength
Endurance- Slow twitch muscle fibre,
Dehydration, Blood volume, Cardiac output,
Pulmonary Diffusion
Lactic acid tolerance, Muscle composition,
Aerobic capacity
Strength- Gender, Muscle size, Lean body mass,
Energy Level, Nerve Impulses, Age
Q-25 Types of Personality
Type-A- They have high sense of time and always
try to complete their task in time. They are
alwaysfound busy. They can be easily aroused to
anger.
Type-B- They are extrovert in nature. They
complete their work steadily. They enjoy their
achievement and always focus on game not on

365
winning or losing. They try to do at the last
movement.
Type-C- They are not so assertive and always
suppress their emotions and desires. They are very
susceptible to depression as compared to other
types of personalities .They are introvert in nature.
They
try to spend maximum time on finding about how
the thing work.
Type-D- They resist any form of change and
prefer the monotony of routine. They are not
adventuresome and avoid responsibility. They are
always having a fear of rejection. The individuals
are the depressed ones; they live a very poor and
short span of life.
Q-26 Impact of high altitude training:-
 Training at high altitude produce additional
RBC.
 At high altitude the reduced air pressure,O2
diffuses into RWC slowly.
366
  To remunerate decrease in O2 , one of the
body hormones, starts the production of more
RBC to help inoxygen delivery to the muscles.
 Increase in lungs size
 More capilarization takes place
 Lactic acid tolerance in the body increases
 Increase in erythropoietin hormone

UNSOLVED QUESTION PAPERS

KENDRIYA VIDYALAYA, SANGHATAN
UNSOLVED SAMPLE PAPER 1
CLASS – XII
Time: 3Hr Physical Education
(048) MM: 70
General instructions:
1. All questions are compulsory.

367
 2. Answer to question carrying 01 mark
should be in approximately 10- 20 words.
3. Answer to question carrying 03 marks
should be in approximately 30-50 words.
4. Answer to question carrying 05 marks
should be in approximately 75-100 words.

Q.1) What is a consolation tournament?

1
Q.2) Make a list of macronutrients and
micronutrients? 1
Q.3) What is Paschimottanasana?
1
Q.4) What is ODD?
1
Q.5) Name the deformity for which horse riding can
be used as corrective measure. 1

368
Q.6) What is osteoporosis?
1
Q7) Which test would you suggest to measure
upper body strength for aged population? 1
Q.8) Define disability etiquette.
1
Q.9) What is emotion-focused coping strategy?
1
Q.10) What is laceration?
1
Q.11) What is aerodynamics?
1
Q.12) Define trait. What are the three main types
of traits? 3
Q.13) Deepti wanted to be a good athlete. So, she
tried her best to reduce her time in 800 m race,
but in vain. She is very keen to win a state level
championship in800 m race for her school. She
started regular practice and worked hard for it.
369
 Soumya, her friend, suggested her to take help
of PE teacher Harish Sir.The PE teacher advised
her to increase strength, flexibility and
coordinative abilities like balance, rhythm, etc. He
suggested different exercises to improve Strength,
flexibility and endurance. After six months of
training, she won gold medal in
800 m race for her school, thus her dream came
true.
i) What is the importance of coordinative
abilities?
ii) What is endurance?
iii) Write the values shown by the PE teacher.
3
Q.14) How does ageing effects the respiratory
and cardiovascular systems?
3

370
 Q.15) Define the types of dislocation.
3
Q.16) What are the three anatomical axes?
3
Q.17) What are the components of personalities
as categorized by the Big Five Theory? 3
Q.18) Who invented circuit training? Design
circuit training to strength development
exercises.
3
Q.19) How does hostile aggression differ from
instrumental aggression? 3
Q.20) Discuss eating disorders, their causes,
symptoms and management. 5
Q.21) Discuss the origin, procedure, advantages
and disadvantages of Harvard step test. 5
Q.22) What is a knockout tournament? Explain
different types of knockout tournaments. 5

371
 Draw a fixture of 21 teams on a knockout
basis.
Q.23 ‘Vitamins are essential for our metabolic
process.’ What happens if our diet 5
is devoid of vitamins?
Q.24) Discuss menstrual dysfunction and its
types. 5
Q.25) Describe the procedure for administering
Rikli and Jones Sr Citizen Fitness Test. 5
Q.26) What is the difference between running
and walking? Explain mechanical analysis 5
of running.

UNSOLVED QUESTION PAPERS

KENDRIYA VIDYALAYA, SANGHATAN
UNSOLVED SAMPLE PAPER 2
372
 CLASS – XII
Time: 3Hr Physical Education
(048) MM: 70
General instructions:
1. All questions are compulsory.
2. Answer to question carrying 01 mark
should be in approximately 10- 20 words.
3. Answer to question carrying 03 marks
should be in approximately 30-50 words.
4. Answer to question carrying 05 marks
should be in approximately 75-100 words.

1. What do you mean by the term ‘Bye’ in

Tournaments?
2. What are the non-nutritive components of Diet?
3. What is obesity?
4. What is ‘Sensory Processing Disorder’ (SPD)?
5. What do you understand by ‘Kyphosis’?
373
6. What do you mean by ‘‘Anorexia Nervosa’’?
7. What do you understand by ‘stroke volume’?
8. What is ‘Stress-fracture’?
9. Differentiate between ‘Abduction’ and
‘Adduction’ movements.
10. What do you understand by Intrinsic
Motivation?
11. What do you understand by flexibility?
12. ‘‘Dieting programmes having weight loss as
an objective, are a failure.’’ Justify this statement
by highlighting the bad effects of such dieting.
13. Anita was an intelligent student of class IX.
She was facing the problem of Kyphosis. Her
friends used to laugh at her and pass indecent
comments on her. Due to this, she was under
stress and tension. One day her Physical Education
teacher came to know about the problem. She
snubbed the girls for their misdeeds and suggested
to them not to repeat such things in future. She
374
 also advised Anita some corrective exercises to
minimize the deformity of Kyphosis. After few
months of regular exercise, she was confident
enough to get rid of Kyphosis.
On the basis of above passage, answer the
following questions:
I. Comment on the behavioural aspect of her
classmates.
II. What values are possessed by her teacher?
III. Mention any two corrective exercises for
Kyphosis.
14. What is Autism? Discuss briefly about the
symptoms and causes of autism.
15. Define Endurance. Explain any two methods
to improve endurance.
16. What do you understand by ‘Female Athlete
Triad’? Give suggestions to prevent osteoporosis.
17. What are the common soft tissue injuries?
Discuss briefly about their causes and prevention.
375
18. What is First Aid? What is the role of First Aid
in minimizing further damage in cases of
Dislocation and Fracture?
19. What do you mean by Aggression? Discuss
briefly about Instrumental Aggression and Hostile
Aggression in sports.
20. What are the types of ‘‘League
Tournaments’’? Draw a fixture of 9 teams using
cyclic method. How will you decide the winner
using British method in league tournament?
21. What are the causes of Hypertension? Explain
any three Yogic Asanas to prevent Hypertension?
22. What are the advantages and disadvantages of
weight training? Write in detail.
23. Write in detail about Slaughter-Lohman
children skinfold formula for the computation of
fat percentage.
24. Explain the effects of exercise on the
respiratory system of an individual.
376
 25. What are the basic Newton’s Laws of
Motion ? Discuss in detail about their application
in the field of games and sports.
26. What are the different types of strength?
Explain the various methods to develop strength.

UNSOLVED QUESTION PAPERS

KENDRIYA VIDYALAYA, SANGHATAN
UNSOLVED SAMPLE PAPER 3
CLASS – XII
Time: 3Hr Physical Education
(048) MM: 70
377
General instructions:
1. All questions are compulsory.
2. Answer to question carrying 01 mark
should be in approximately 10- 20 words.
3. Answer to question carrying 03 marks
should be in approximately 30-50 words.
4. Answer to question carrying 05 marks
should be in approximately 75-100 words.

1. What is Blister?

(1)

2. Name four types of Shudhikriyas.

(1)

3. What is food myth?

(1)

378
4. What is Health run?

(1)

5. What is knock knees?

(1)

6. What do you mean by motor development

in children? (1)

7. What are problem focused coping

strategies? (1)

8. What is liner movement?

(1)

9. Mention the effect of exercise on

cardiovascular system. (1)

379
10. What is personality?

(1)

11. Name the type of strength used at the time

of take off in long jump. (1)

12. Enlist pitfalls of dieting.

(½x6=3)

13. What are the causes of flat foot? What

steps should be followed as preventive

method

With the help of movement or exercise?

(1+2=3)

380
14. What is Fartlek training method?

(3)

15. Explain briefly any eight Asanas with their

effects. (3)

16. Explain different types of speed abilities.

(1x3=3)

17. Explain the importance of sports medicine

for athletes. (3)

18. What is the role of regular exercise on

ageing process? (3)

19. Living assertive can also benefit our

health. Reduction of stress level makes more

381
energy available to us and has a beneficial

effect on all system of the body, including the

immune system. Applying some basic learning

experience will help you to develop and

maintain assertive behaviours as you combat

old behaviour patterns.

(i) What is the first step towards learning

assertive behaviour?

(ii) What values are included in assertive

behaviours?

(iii) What value one lacks if he/she is not

assertive by nature? (1x3=3)

382
20. Elaborate various technique of motivation

used in games and sports. (1x5=5)

21. Discuss the role of diet on the performance

of players. (5)

22. What is fixture? Make a knockout fixture

of 23 teams. (1+2+2=5)

23. What is the concept of Disability and

Disorder? Differentiate with few examples.

(5)

24. What is Anorexia Nervosa? Write the

symptoms and treatment involved in it.

(1+2+2=5)
383
25. Explain the soft tissue injuries in detail.

(1x5=5)

26. Discuss in detail about the AAPHER

motor fitness test specifically mentioning the

various Items in this test battery and its

administration. (5)

***********

UNSOLVED QUESTION PAPERS

KENDRIYA VIDYALAYA, SANGHATAN
UNSOLVED SAMPLE PAPER 4
CLASS – XII
384
Time: 3Hr Physical Education
(048) MM: 70
General instructions:
1. All questions are compulsory.
2. Answer to question carrying 01 mark
should be in approximately 20- 30 words.
3. Answer to question carrying 03 marks
should be in approximately 30-50 words.
4. Answer to question carrying 05 marks
should be in approximately 75-100 words.

1. Define work in the field of sports.

1
2. Justify, Drive to strive is Motivation
1
3. Discus in brief on Problem focused coping
strategies. 1

385
4. What is body Image?
1
5. Find out the aim of Rockport test.
1
6. Intramural provide support to extramural
competition. 1
7. Explain the demerits of stair case fixture.
1
8. Explain the methods of distributing byes.
1
9. Mention four types of Disability.
1
10. Measurement is the quantitative phenomena.
Discuss. 1
11 .Define the science of Nutrition.
1
12. Justify the demerits of friction in different
sports/games. 3

386
13 .Find out the mechanical analysis of walking.
3
14. Explain three types of muscular contraction
against resistance. 3
15. Explain the negative side of weight training.
3
16. A correct posture command respect. Justify
3
17. What is Anorexia and find out the means of
prevention. 3
18. Discuss any four Pranayams by which Asthma
can be cured. 3
19. Billy Miske (1894-1924) was by all accounts
one of the most under-appreciated boxers of his
era. He had a record of 48-2-2, which included
wins against some of the biggest names in boxing
and losses to two champions. But it‘s not Miske‘s
boxing prowess that makes his story inspirational.
It‘s his willingness and determination to make the
ultimate sacrifice for his family. Miske was
diagnosed with a terminal kidney disease by his
387
 doctor, given 5 years to live, and told to retire.
However, because he knew his family was
depending on him financially, he kept jumping the
ring and told no one—not even his wife—about
his illness. Eventually, after a one-round knockout
loss to the great Jack Dempsey, he finally decided
to call it quits. But just 11 months later, with his
family struggling to get by, Miske somehow
conned promotors into giving him a huge fight. By
this time, he could barely walk and thus could not
train for the fight. Nevertheless, he entered the
ring and knocked out his younger opponent in the
4th round. He took the $2,400 he earned to buy
back furniture he sold due to poverty, as well as
some toys for his kids and a piano for his wife.
Then he died just a week later at the age of 29.
Based on this passage, answer the following-
I. What was so special about Billy Miske as a
boxer? 1
II. What values he taught to sporting world?
1
III. Give a suitable title to this story.
1

388
20. Explain the types of endurance training and
find out various methods to develop endurance
ability.2+3
21. Define stress and anxiety & Outline the
methods to overcome anxiety in detail. 2+3
22.Explain explosive strength and differentiate
two types of dynamic muscular contraction.
1+2+2
23. Explain the meaning of yoga and give
importance of yoga in today’s living. 1+4
24. Explain in detail, the methods to measure
cardiovascular fitness of a person. 5
25. How does various coordinative abilities
influence performance in sports/games. 1x5
26. Plan a list of committees and their
responsibilities for conducting a tournament.
5

389
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390