Supplementary 2022 EM Water Mark

Supplementary Book
Physical Education–XII
(Based on the CBSE Latest Revised Syllabus issued on 21April 2022 for Session 2022-23)
1. Management of Sporting Event

1.1 FUNCTIONS OF SPORTS EVENTS MANAGEMENT (PLANNING,
ORGANISING, STAFFING, DIRECTING AND CONTROLLING)
In every area of our life, we use and manage every item and service according to our needs. It is
necessary and very important in daily life. Similarly, any event in sports whether it is on a large scale or a
small level, a proper management system plays a very important role in achieving its set goals. Sports
management is a combination of sports competition and marketing. Today there are many employment
options in it. It coordinates between the persons who organize the games. It is the art of organizing physical
materials and people related to sports. It refers to the knowledge of experiences, rules, skills, science. So
sports management is both an art and a science.
Meaning of Sports Management : Sports Management is to anticipate, plan, organize, appoint, direct
and control any sporting event.
Definition of Sports Management : “Sports Management is the efficient use of available resources of
a sporting event to achieve its goals”.
Therefore, sports management is a systematic process of doing work itself and getting the work done by
others, which organizes the games better.
Functions of Sports Management
Planning : Planning in sports means designing a program for the future to achieve predetermined goals
by anticipating it, which includes our past experience. Planning is the process of deciding what, when, where,
how, and by whom the work is to be done.
According to A.K. Fern, “Planning is a process which is adopted to solve problems and make work easier
during the fulfillment of an objective.
Before organizing any sport or event, if we make a good plan, so everyone has a responsibility. This can
prevent wastage of time and money. “Planning” is the purpose of ascertaining in advance what is supposed to
be done and who has to do it. This signifies establishing goals in advance and promoting a way of delivering
them effectively and efficiently.
(A—1)
(A—2) Physical Education—XII
Organizing : Organizing sports is the second function of sports management after sports planning.
Organizing group works smoothly with a plan to accomplish the duties of individuals and organizational
goals. An effective organization in which all the officers and employees are appointed, do their work and
smoothly so that there is no obstacle in doing any work. It identifies the activities required to achieve the
objectives and implemantation of the plan.
“Organising” is the administrative operation of specifying grouping tasks, duties, authorising power and
designating resources needed to carry out a particular system. Once a definite plan has been set for the
completion of an organisational intent, the organising party reviews the actions and resources expected to
execute the program. It ascertains what actions and resources are needed. It determines who will do a distinct
job, where and when it will be done are pure requist to any organization.
Recruitment : Skilled and capable persons who have full knowledge of sports program and activities.
Their appointment is the main function of the management. So that people with appropriate skills, techniques,
knowledge, and experience can be available on times at the appropriate place.
Staffing : Staffing is obtaining the best resources for the right job. A significant perspective of
management is to make certain that the appropriate people with the apt skills are obtainable in the proper
places and times to achieve the goals of the company. This is also called the human resource operations and it
includes activities such as selection, placement, recruitment and coaching of employees.
Manager pre-estimates the number of employees that will be required in it, advertises for the vacant
positions and selects them and assigns assignments.
Therefore, recruitment appoints various sports officers, coaches, sports managers, sports supervisors,
etc. based on the plan of a sport organization.
Directing and Controlling: Mainly it is the art of acting on individuals or themselves. This is called
the heart of management. It is a technique by which instructions are issued. In this, the director achieves the
goals of the program or organization by ordering, guiding and leading the subordinate employees, supervising
them, and motivating them.
“Directing” involves, leading and encouraging the employees to complete the tasks given and building an
environment that inspires employees to do their best. Motivation and leadership are two chief elements of
direction. Directing also includes communicating efficiently as well as managing at the workplace. Motivating
workers means simply building an atmosphere that urges them to work.
Guidance tells all the appointed employees in any sports organization what to do and how to do it
successfully. A director sees that all are doing their job properly or not. The main function of management is
to establish coordination among all. Its main task is to correct everyone’s mistakes and provide a dynamic
leadership. So that everyone gets inspired. The goal of sporting events is achieved by controlling all the
activities. Control plays a very important role in achievement of any organization in height direction. There is
positive progress of the organization under the control rules. It is the main task of sports management to get
those rules and policies done smoothly and to control them. Full control is done on all the activities like their
current progress, how to develop the cells etc. An efficient control is essential for comparative study and
establishment of accountability.
“Controlling” is the management operation for organisational achievement towards the accomplishment
of organisational intentions. The job of controlling comprises ascertaining criteria of performance, computing
the current performance, comparing this with organised rules and taking remedial action where any
divergence is observed. Here management should ascertain what activities and outputs are important to
progress, how and where they can be regulated and who should have the power to take remedial response.
Supplementary Book (A—3)
PRACTICE QUESTIONS 1.1

I. Multiple Choice Questions (1 mark)
1. Meaning of planning in sports is :
(a) To participate (b) Winning game
(c) Preplaning processing (d) None of the above
2. Meaning of staffing is :
(a) To apoint staff (b) To select staff (c) To promote staff (d) All the above
II. Short Answer Type Questions (3 marks, 100 words)
1. What is good planning in sports?
III. Long Answer Type Questions (5 marks, 200 words)
1. Write the functions of management or sports.
3. Yoga and Lifestyle

Meaning of Yoga
Before asanas, we have to know yoga because asanas are a part of yoga. The word ‘yoga’ is derived from
the Sanskrit word ‘yuj’, which means to join or meet. Yoga is a complete lifestyle or spiritual practice that
helps a person to take control of his mind, and self. By keeping the mind under control and the healthy body
one can experience happiness in the form. Thus it is believed that yoga destroys all kinds of sorrow and pain.
Various scholars and texts have described yoga as follows :
“Yoga means attaining control over mental ups and downs.”—Patanjali
“Yoga is Samadhi.”—Veda Vyasa
“The control of the senses and the mind is yoga.” —Kathopanishad.
“Yoga is the path to freedom from pain and sorrow.” —Bhagavad Gita.
“Yoga is the knowledge in the matter of Shiva and Shakti.”—Agama
“Yoga is the unity of man with God.” —Bharti krishna
“Sitting in a comfortable posture for a long period of time is called asana.” —Brahmo Upanishad
“Sathir Sukhum Asanam” means that sitting and comfortable posture. —Alphoded and Neet
Introduction to Asanas
Asana is the third part of yoga. Asana (Posture) means a comfortable sitting position for a long period
of time. In other words, asana is that position of the body in which the body can be placed in a easy position.
In asana, the position of body is in such a way that the action of the organs and glands of the body is better
than before, making the body and mind healthy.
Definition of Asana
According to Alphoded and Neet, Sukh Asanamya i.e. sitting and comfortable posture is the only
asanas.
According to the Brahmo Upanishad, sitting in a comfortable posture for a long time is called asana.
Classification of Asanas
Asanas are divided into three parts on the basis of their effect on the body.
Note : In the multiple choice questions, the bold (dark) option is the correct answer.
1. Meditation Asanas : These asanas are done to meditate, keep the mind calm and increase
concentration. Examples of this are Siddhasana, Padmasana and Sukhasana.
2. Relaxation Asanas : According to their name, these asanas are done to relax, remove tiredness and
to infuse energy in the body. Shavasana, Makarasan etc. are examples of this asana. By performing these
asanas, the person becomes physically and mentally relaxed.
3. Promotional Asanas : These asanas are practiced for the development of the body. Shirshasana,
Halasana, Tadasana, Bhujangasana, Chakrasana, Mayurasana, Sarvangasana, Matsyasana are its examples.
3.1 OBESITY : PROCEDURE, BENEFITS AND CONTRADICATIONS FOR

TADASANA, KATICHAKRASANA, PAWANMUKTASANA, MATSAYASANA,
HALASANA, PACHIMOTTANSANA, ARDH-MATSYENDRASANA,
DHANURASANA, USHTRASANA, SURYABEDHAN PRANAYAMA
Prevention and management of diseases is possible through the use of asanas. Modern lifestyle has
given some diseases in gift. Following are some tips to avoid these lifestyle diseases.
Obesity
Nowadays obesity has become a problem all over the world. This problem is not only in India but also
in other countries of the world. In the US, one in three adults is obese, and one in five children and
adolescents is obese. Same is the case with India. Obesity is a condition of the body in which the amount
of fat in the body increases to a very high level. In other words, it can be said in this way that “the condition,
when a person’s weight is 20 percent or more than the ideal weight, then that person is a victim of obesity.”
A child whose weight is about 30 pounds more than his ideal weight is considered obese.
If you want to find your body mass index, take your body weight in kilograms and your height in meters
and divide it by your height.
For example :
Body weight (in kg)
Body mass index =
Height (m)2
Causes of Obesity
Following are the causes of obesity :
1. Comfortable Life : Nowadays a person wants to lead a comfortable life. No one wants to do
physical exercise, which ultimately leads to obesity.
2. Genetic Reasons : Obesity of parents can also lead to obesity in future generations.
3. Reasons for Metabolic Process : There may be examples of different types of metabolic processes
in the same age group. The metabolic process of some people is fast and in some it is slow which can be a
reason to obesity.
4. Reduced Physical Exertion : Nowadays a person does less physical work. Due to less physical
exertion, the use of energy is less, due to which fat accumulates in the body.
5. Frequent Eating Habit : Many people have the habit of eating again and again. Obesity also
increases due to frequent eating or overeating.
6. Thyroid : The reason for having more or less thyroxine hormone can be called thyroid which is the
cause of obesity.
7. Diet : Many people like to eat paving which is not digested properly and accumulates in the form
of fat in the body which causes obesity.
8. Stress and pressure : Due to stress and pressure, there is a change in the hormones of the person
which causes obesity.
Symptoms of Obesity
1. Short breathing 2. Increase in body weight 3. Pain in bones and joints 4. Skin disease.
Diseases Due to Obesity

1. Diabetes 2. High blood pressure 3. Increased cholesterol in the blood 4. Back pain 5. Heart problems
6. Headache 7. Constipation 8. Impotence 9. Infertility 10. Spine deformities 11. Fatigue.
Preventative Asanas of Obesity
1. Tadasana, 2. Katichakrasana, 3. Pavanmuktasana, 4. Matsayasana, 5. Halasana, 6. Pachimottansana,
7. Ardh-Matsyendrasana, 8. Dhanurasana, 9. Ushtrasana, 10. Suryabedhan Pranayama.
1. Tadasana : By doing Tadasana, the body becomes strong like a palm tree, hence this posture is
named Tadasana. In English it is also known as Palm Tree Pose . It is considered to be the best asana to
make the body strong and shapely, as well as to increase the height of the body.
Procedure
 Stand straight on a flat ground with your feet together and keeping both the palms by the side.
 Raise both the hands from the side, while inhaling deeply.
 Before moving the hands upwards, intertlock the fingers and while inhaling slowly
move them towards the sky, the palms should be facing upwards towards the sky.
 As the hands are raised up, the heels of the feet should also remain raised.
 While raising the hand. while inhaling, the stomach should be tucked in.
 The body should be completely stretched towards the top.
 The waist, neck should be straight, eyes should be towards the front.
 In this position of Tadasana, one should stop for 1 to 2 minutes after taking a long
breath.
 Now slowly exhaling should come to the former position.
 Wait 1 to 2 minutes and repeat this process again.
 Do this asana 10 to 15 times per day according to the capacity.
Benefits
 The height increases and blood pressure remains fine.
 The digestive system is strengthened.  There is benefit in paralysis. Tadasana
 Reduces stress and obesity.  Flexibility increases.
Precautions
 If there is any problem in the feet, then this asana should not be done.
 If you have headache and insomnia then do not practice this asana.
 If you are suffering from headache or low blood pressure, then this asana should not be performed.
2. Ardha-Matsyendrasana : In Sanskrit, ‘ardh’ means ‘half ’ and ‘Matsya’ means fish. It is also called
the pose of the half-lord of fishes. In this posture, the spine is bent in half because it is very difficult to bend
completely. The name Ardha-Matsyendrasana of this asana is derived from the name of Matsyendranath,
the founder of Yoga.
Procedure
 Sit with your legs extended in front of you. Keep both the feet together, the spine should be straight.
 In this bend the left leg and keep the left heel close to the right foot, and bend the right knee and
place right foot on the ground. If it is difficult to bend, then you can keep it straight.
 Keep the right foot in front of you above the left knee.
 The left knee should remain close to the chest.
 Keep the left hand on the right knee and keep the right hand behind.
 Look from the top of the right arm while turning the neck, arm and waist from the right side.
 Keep in mind that the spine should be straight.
 Maintain this state and take long, deep normal breaths.

 While exhaling, first release the right hand, then the waist, chest and leave the neck loose. Then sit
comfortably straight.
 Staying on one side for 30 seconds do it with the other leg.
 Repeat the same process from the other side as well.
 Exhale and come back to the front.
Benefits
 Unnecessary fat gets removed from the body and the body
becomes beautiful and shapely.
 In this posture, the spinal cord gets massaged, due to which
the spinal cord becomes flexible.
 This asana is helpful in removing the waste materials of the
digestive system from the body.
 This asana cleans the internal organs.
 This is an asana to remove back-ache, tension, headache and
pain during menstruation. Ardha-Matsyendrasana
Precautions
 Pregnant women should not do this asana.
 Do not do this during menstruation.
 Patients with ulcer, hernia, heart disease, stomach also should not do this asana.
 If there is pain anywhere in the body, then do not do this asana.
Contradications
To avoid the extra obesity, there are many other precautions that should be followed, physical activities
should be done daily.
 Fatty food should be avoided because fat is high in calories. These extra calories gets stored in the
form of fat in the body, due to which obesity occurs.
 Frequent eating should be avoided. Due to frequent eating, the amount of calories increases, due to
which obesity occurs.
 Physical activities should be done daily.
 Stay away from foods rich in carbohydrates, such as rice, sugar, potatoes, chocolate, toffee and sweet
things etc., however carbohydrates increase energy levels, but consuming too much can lead to
obesity.
 Do not skip your meals, such as breakfast, lunch and dinner. By doing this, the appetite increases
even more, due to which more is eaten the next time.
 One should stay away from alcohol, smoking and intoxicants because they get deposited in the form
of fat in the blood vessels.
3. Pawanmuktasana : Pawanmuktasana is also called in English (Gas release pose). Pawanmuktasana
means to release the wind or gas. Due to this posture, the air trapped in the stomach and constipation is
easily removed and due to pressure on the stomach, the circulation of blood increases towards the heart and
lungs. The heart gets strength and the puffiness in the lungs increases. It cures diseases like shortness of
breath, cough, asthma. The hair also becomes strong and the body remains fit and healthy.
Procedure
 Lie down on your back in this posture. Keep both the legs straight.
 Breathe slowly! Raise the legs and bring them towards your chest by bending the knees, at this time
the thighs should touch the stomach.
 Clasp the fingers of both the hands together and hold the knees with them.
 While inhaling, lift your head and touch your knee with your chin or nose. But while applying the
nostrils from the knees, exhale the breath.
 As long as you wait, remain in the same position from 10 to 30 seconds. Gradually that time can
reach even 2 minutes.
 Exhale slowly and come back.
 For practice, this asana can be done alternately.
Benefits
 This asana removes constipation, gas, and heartburn.
 It enhances the digestion power. Reduces belly. For this
reason swinging back and forth in this position will be more
beneficial.
 It improves blood circulation throughout the body.
 It is also beneficial for bone patients, heart patients, back
Pawanmuktasana
pain patients. Bones become strong and joins become flexible.
 This asana is beneficial for high blood pressure and diabetes patients.
Preventions
 If stomach operation has been done some time ago, then do not do this asana.
 Heart disease, high blood pressure, hernia, piles patients and pregnant women should not do this
asana.
 People suffering from piles should not do this asana.
 Do not do this asana immediately after eating food.
4. Paschimottanasana : Paschimottanasana is the posture when we sit and bend forward. It is the
5th mudra out of the 12 postures of Hatha Yoga. The word Paschimottanasana is made up of the words
‘Paschim’ (West) meaning back, ‘Uttan’ meaning fast stretch and ‘asana’ meaning posture. This asana
completely stretches the back part of the body.
Procedure
 Paschimottanasana is done in a sitting pose.
 In this, spread your legs straight, connecting and
stretching them in front of you. Keep both the feet
towards the ceiling.
 While inhaling, pull both your hands upwards, as
straight as possible.
 Leaning forward while exhaling.
Paschimottanasana
 With your hands, hold the toes of the feet, keep in mind that while bending forward, the knees should
not rise from the ground and the elbows should remain on the ground.
 Take care that while sitting, the spine is straight and the head is on the knees. Many people find
it beneficial that it eliminates the flesh from below, so that there is a twist in the spine.
 Keep normal breathing, stay in this position for 30 seconds to 1 minute.
 While inhaling, move both your hands over the head and lift the head, neck and waist part upwards
and come to the sitting position.
Benefits
 Creates tension in the spine, due to which the bundles of the spinal cord become straight.
 This exercise is beneficial in joint pain, diabetes and uterine diseases in women.
 Defecation becomes clean and constipation goes away. Digestive power becomes strong.
 The circulation of blood throughout the body increases, which is very effective for the prevention of
diabetes.
 Anger, anxiety and irritability go away and mind remains calm.
Preventions
 Persons suffering from slip disc should not perform this asana.
 People suffering from back pain, asthma patients and diarrhea should also not do this asana.
 If someone has inflammation in the intestines, they should also not do this asana.
 If a person has the problem of hernia, then do not do it.
5. Matsyasana : While doing Matsyasana, the shape of the body looks like a fish swimming in water.
because of this it is called ‘Matsyasana’ and ‘Fish Pose’ in English. This asana is very beneficial for people
suffering from problems related to waist and throat.
Procedure
 Sit with both the legs straight in front of you.
 In this, apply Padmasana by the aforesaid method.
 Lie down on your back with the help of the elbows of both the hands.
 Bend the neck with the help of your hands and try to touch the forehead with the ground.
 With both hands, hold the toes of the feet and place the elbows on the ground.
 Raise the part of the stomach as high as possible.
 As, it is a competitive posture, so competitive practice.
 Stay in this posture for about 30 seconds.
 Taking the support of these elbows, sit back.
 While doing this asana, keep the breathing rate regular.
Benefits
 It provides relief in back and knee pain.
 It is beneficial for the eyes.
Matsyasana
 Reduces skin diseases.
 Makes the throat flexible by producing mucus in the throat and groin.
 It is a useful asana for a person suffering from diabetes.
 It is the best posture for asthma patients.
 It cures respiratory diseases.
 The extra fat stored on the stomach is reduced.
Precautions
 Children below the age of 14 years should not do the final posture of this asana.
 People suffering from migraine should not do this asana.
 Do not do this asana if you have neck, knee pain, slip disc, high blood pressure and other problems
of the spine.
 Those people who have very low or high blood pressure, they should not do this asana.
6. Katichakrasana : The Sanskrit word Kati means waist and Chakra means wheel. It is called waist
rotating pose. It is also known as Standing Spinal Twist.
Procedure
 Stand with both legs two feet apart keeping the arms sideways.
 Inhale while raising both arms at the shoulder level.
 Exhale and twist the body to the left.
 Bring the right palm to the left shoulder and extend the left-hand wrapping around the waist.
 Turn the head towards the left side and look over the left shoulder.
 Maintain this position for 30 seconds.
 Inhale and come back to the original position.
 Repeat on the right side.
Benefits
 This yoga pose tones up the waist, hips, back,
neck, and shoulders.
 It helps to burn extra calories and fat.
 It helps in managing body weight.
 It helps in yogic cleansing of intestines.
 It helps to remove constipation and indigestion.
Katichakrasana
 It is good for back stiffness and corrects postural problems.
Contradications
 People suffering from hernia should avoid this practice.
 Also, Pregnant ladies should not perform this yoga pose.
 It is a simple basic level yoga pose suitable for beginners.
7. Dhanurasana : Dhanurasana gets its name from the sanskrit word ‘dhanura’ which means a Bow
and ‘asana’ which means pose. It is one of the basic Hatya Yoga asanas. This asana attain the meditation
and strengths body.
Procedure
 Lie flat on your stomach, with your arms placed beside your body and feet hip-width apart.
 Now, gently fold your knees and try to place your ankles on your buttocks.
 Hold your ankles with your hands.
 Try to lift your thighs and chest off the ground as high as possible.
 Now try to maintain this position for about 30–60 seconds.
 To get out of the posture, leave your ankles and lay
straight again.
Benefits
 It stimulates your digestive system.
 It helps to strengthen your back and abdominal
muscles and increases the flexibility of your spine.
 This asana helps to stimulate reproductive organs.
 It strengthens and tones your arms.
 It helps in proper development of breasts.
 It calms the mind.
 It helps to reduce stress and anxiety.
Dhanurasana
Precautions
 Do not practice this asana if your have neck or lower back injuries.
 Do not practice this asana if you have undergone any abdominal surgery recently.
 Avoid this asana if you have problems like blood pressure, ulcers, migraine, headache or hernia.
 Do not practice this asana during pregenancy or menstruation.
8. Halasana : It is the best asana which helps to improve the body postrure.
Procedure
 Lie on your back with your arms, next to your body and palms pressing on to the floor.
 As you inhale lift your legs to 90 degree.
 As you exhale, roll your pelvis off the floor, moving you legs back to wards your head.
 Position your hands on your lower back for support.
Benefits
 Halasana boosts circulation, improves blood
pressure and lowers blood sugar levels, which is
helpful for diabetes management.
 Halasana stretches your spine, strengths and tones
your muscles.
 It also makes your spine more supple, which may
help ease muscle tension and improve posture.
Halasana
Precautions
 Do not perform halasana if you have any neck, blood pressure or digestive issues.
 Halasana is not recommended if you are menstruating or pregnant. If you are feeling weak or
fatigued save halasana for another day.
9. Ustrasana : Easy to perform for every person of any age. Ustrasana makes spine flexible and
provides strength to it.
Procedure
 Sit on mat bending you knees on the ground.
 Keep your knees and shoulders straight.
 In hale and arch your back and place your palms on the heels of the feet.
 Keep your arms straight.
 Do not stain your neck keep it natural. Let your neck be free.
 Stay in this final position for couple of breaths or as much longer as
you can.
 Breathe out and slowly come to the normal position withdrawing your
hands from the feet.
Benefits
 It improves flexibility of spine and strengthens it.
 It stretches the anterior muscles of the body.
 It improves indigestion.
 It reduces back ache.
 It helps in menstrual problems. Ustrasana
 It is useful as an intitial practice for back bending.
Precautions
 People suffering from severe back and neck injury, high or low blood pressure migraine or other severe
headache should perform this as asana or posture under the guidance of a yoga therapist or expert.
10. Surya Bhedana Pranayama : Surya Bhedana Pranayama or Surya Bheda Pranayama is very
effective and most important pranayama mentioned in Hatha yoga Pradipika. The meaning of ‘Surya’ is Sun
and the meaning of the word ‘Bhedana’ is piercing, enter or breaking through something. In terms of yoga
right nadi (right nostril) is called suryanadi or Pingala, and Left nadi (left nostril) is named as Chandra nadi
or Ida nadi.
Procedure
 Sit comfortably in Padmasana or Siddhasana.
 Keep your head and spine ereact with eye closed.
 Shut your left nostril with your ring finger and little finger.
 Now breathe in (inhale) slowly and deeply through your right nadi.
Benefits
 Surya Bheda Pranayama activates the body functions.
 It is very helpful for increasing the digestive fire.
 It is best for awakening the Kundalini Shakti.
 Surya Bhedana Pranayama cures all diseases that are caused by
the insufficiency of oxygen in the blood.
 Surya bhedana pranayama creates lots of energy.
 It is beneficial in Vata related problems. Surya Bhedana Pranayama
 It Boosts the Appetite.
 It is helpful in Low blood pressure.
 It cures gas problems.
 It is the best breathing exercise for cold and cough, Asthama, or other respiratory problems.
Precautions
 Do not perform this asana after meals.  It helps in digestion.
 People suffering from high blood pressure problem should avoid this pranayama.
 Those people who have brain surgery or heart surgery must avoid this pranayama.

1. Which asana causes strain in the back muscles?
(a) Shalabhasana (b) Bhujangasana
(c) Ardha-matsyendrasana (d) None of these
2. Obesity is called :
(a) Disease (b) Great disease (c) Prestige (d) None of these
3. What is the full form of BMI?
(a) Body Measurement Index (b) Body Mass Index
(c) Body Motivation Index (d) Body Mold Index
4. Which asana is known by the name of a person?
(a) Tadasana (b) Chakrasana (c) Matsyendrasana (d) Bhujangasana
5. Obesity means :
(a) Decrease in insulin (b) Enlargement of heart
(c) Increase in body fat (d) None of these
6. What percentage of the person’s (normal) weight is more, then he will be called obese?
(a) 15% (b) 20% (c) 25% (d) 30%
7. Which one of the following asanas is not done for obesity?
(a) Vajrasana (b) Trikonasana (c) Ardhmatsyendrasana (d) Pawanmuktasana
8. Which asana is done for the treatment of obesity?
(a) Savasana (b) Shalabhasana (c) Vajrasana (d) Sukhasana
9. Choose a lifestyle disease.
(a) Obesity (b) Cancer (d) Diabetes (d) TB
II. Short Answer Type Questions (2 marks, 40-60 words)
1. What are the symptoms of obesity?
2. Write some benefits of katichakrasana.
3. Ashok’s body weight is 20% more than his ideal body weight. He is a student of class 10th.
According to you, what can be the reasons for the extra weight of his body?
4. What is the procedure of Dhanurasana?
5. Write precaution of Suryabhedana prayanayama.
III. Short Answer Type Questions (3 marks, 100 words)
1. Write the benefits of Halasana.
2. What are the ways to prevent obesity?
3. Tell how Tadasana is helpful in the management of obesity?
4. What modifications can be done to learn Ardha Matsyendrasana? (CBSE Text Book Question)
IV. Long Answer Type Questions (5 marks, 200 words)
1. What do you mean by obesity? Explain asanas that prevent obesity.
2. Explain the procedures, benefits and precautions of Paschimottansana.
3. Discuss in detail the yogic methods for the management of obesity. (CBSE Text Book Question)
4. Explain the procedure and benefits of Ardha Matsyendrasana.
5. What do you understand by obesity or fatness? Which asanas are useful to avoid this? Explain in
detail.
6. Describe the method, benefits and precautions of Pawanmuktasana.
3.2 DIABETES : PROCEDURE, BENEFITS AND CONTRADICATIONS FOR

KATICHAKRASANA, PAWANMUKTASANA, BHUNGASANA,
SHALABHASANA, DHANURASANA, SUPTA-VAJARASANA,
PASCHIMOTTANASANA, ARDHA-MASTENDRASANA, MANDUKASANA,
GOMUKASANA, YOGMUDRA, USHTRASANA, KAPALABHATI
Diabetes mellitus is a nutritional disorder. Common symptoms in patients with diabetes are excessive
hunger, thirst, early fatigue, frequent urination, gradual blurring of vision, weight loss, numbness in hands
and feet, sores, poor recovery, heart-related diseases like heart attack, etc.
Insulin acts like a 'key' in our body, which acts as a lock. Insulin works by opening the cells to accept
the glucose present in the blood. Due to the lack of insulin, the glucose present in the blood cannot be
absorbed into the cells. Due to this the level of glucose in the blood increases.
The cause of diabetes type-II is mainly due to the modern faulty lifestyle. Due to physical inactivity,
obesity, etc., most of the people suffer from diabetes type-II. In this, the muscles, fat cells and the liver are
unable to use insulin. Due to this, the flow of sorghum starts in the urine. The pancreas initially fulfills this
demand of the body, but gradually it is unable to produce sufficient amount of insulin, due to which the level
of glucose in the blood increases. In this way, the symptoms of such patients appear after many years or
only after heart-related disease or loss of vision, so the treatment of such patients is often delayed.
Due to diabetes, the chances of kidney failure, loss of vision, heart attack and nerve damage etc.
increases. Diabetes can be prevented or treated if the pancreas continues to function properly. There are
some asanas that increase the functionality of the pancreas.
1. Katichakrasana, 2. Pawanmuktasana, 3. Bhungasana, 4. Shalabhasana, 5. Dhanurasana, 6. Supta-
Vajarasana, 7. Paschimottanasana, 8. Ardha-mastendrasana, 9. Mandukasana, 10. Gomukasana, 11.
Yogmudra, 12. Ushtrasana, 13. Kapalabhati Pranayam
1. Katichakrasana : See Katichakrasana on pages 8-9.
2. Pawanmuktasana : See Pawanmuktasana on pages 6-7.
3. Bhujangasana : It is called Bhujangasana because the shape of the body looks like that of a puffed-
up snake. In English it is also called ‘Cobra’ pose. This asana is a part of Surya Namaskar posture.
Procedure
 Lie down on your stomach by lying a mat on a flat ground.
 Give maximum stretch to the back by joining both the legs together.
 Bring both the hands to the right-left side of the face.

 The fingers are facing ground and together.
 Bend both the hands at the elbows and keep them down on the armpits.
 While inhaling, lift the part up to the chest, torso and abdomen.
 Stretch the head and neck also upwards.
 Exhale and come back to the previous position.
 First put the torso then the forehead on the ground.

 Breathing can become normal after staying for a long time.
 This asana can be done from 30 seconds to 3 minutes.
Benefits
 This asana improves blood circulation in the body, which
increases efficiency.
 This asana helps to remove pain of neck and back and
Bhujangasana
increase elasticity.
 This asana develops the power of the lungs, due to which the proper amount of oxygen is supplied.
 This asana makes the muscles and bones flexible.

 It strengthens the shoulders, chest and abdomen.
 Digestive power increases by performing this asana.
Preventions
 A person suffering from heart disease, high blood pressure should not do this asana.
 Pregnant women should not perform this asana.
 Do not do this asana if you have hernia, backache, headache and if you have recently had stomach
surgery.
4. Shalabhasana : While doing Shalabhasana the body posture is like the insect locust. That is why,
it is called Shalabhasana.
Procedure
 Lie on your stomach and place both your hands on the bottom of the thighs.
 Keep the chin on the ground.
 Now raise both the legs slowly without bending them.
 Remain in this position for a few moments according to your capacity.
 Slowly bring the legs down and come back to the original position.
 Inhale while lying on the ground and inhale while raising the legs.
 While bringing the legs down, exhales. Repeat this asana for five times.
Benefits
 This asana gives relief in back pain and the problem of
cervical-spondylitis, sciatica and slip disc.
 It produces tension in the spine, waist, thighs and legs.
 It improves posture.
 It reduces anxiety and stress.
 It improves digestion.
 The nerves of the neck and arms get strength.
Precautions Shalbhasana
 Do not practice this asana if the spine is weak.
 Do not do this asana even if you have a stomach operation.
 If someone has a weak heart or high blood pressure, then this asana should not be practiced.
 Those who are suffering from hernia should never do this asana.
5. Dhanurasana : See on pages 9.

6. Supta-Vajrasana : It belongs to the group Thunderbolt Pose. It also, resembles Fish Pose except for
the position of the legs.
Procedure
 Sit in Vajrasana. Bend your back with the support of an elbow first and following the other elbow next.
In this position, the elbows should support the body.
Supta-Vajrasana
 Bring back the head to the floor releasing the support of elbows. Then lie on your back. Subsequently,
place the palms on the thighs.
 Bring the top of the head towards the floor by making an arch on your back. Check the knees are
touching the floor.
 Place the hands on the thighs. Breathe normally. Keep the position as long as it is comfortable.
Benefits
 It improves the digestive system and removes constipation.
 It is good for Asthma and respiratory disorders.
 It stretches the lower spine that tones the spinal nerves and muscles in the region.
 It tones the thigh muscles.
 It also improves the flexibility of the upper legs.
Contradications
 This asana should not be practiced by anyone who is suffering from high blood pressure.
 Avoid this asana if you have a slipped disc.
 Avoid this asana if you have ankle, knee, or back problem.
 Pregnant women should avoid doing this asana.
7. Paschimottanasana : See on pages 7.
8. Ardha-Mastendrasana : See on pages 5.
9. Mandukasana : Mandukasana or the Frog Pose tones all the organs in the abdomen and is excellent
for diabetes. In Sanskrit, ‘Manduka’ means frog and ‘Asana’ means a pose.
Procedure
 Sit in Vajrasana or the thunderbolt pose.
 Make a fist with both hands with the thumb tucked inside the four fingers.
 Place the two fists on the abdomen on both sides of the navel.
 Exhale and pull the abdomen slightly inside. Slowly bend forward and press the navel with both the
fists.
 Keep the back as straight as possible and look forward in the bend position.
 Keep the breath outside in this position and maintain it for as long as you are comfortable.
 To release the pose, inhale and slowly raise the trunk up to kneeling position.
 Bring the hands back to the sides and relax.
 Repeat this for 3 - 5 times.
Benefits
 Mandukasana tones all organs in the abdomen including
the stomach.
 It is good for the pancreas and has beneficial for diabetes.
 It relieves constipation.
 It can reduce extra fat in the belly, waist and thighs and
helps in weight reduction.
 Mandukasana improves digestive and excretory functions.
Mandukasana
 It gives stretch to the back muscles.
 It can relive pain in the knees, legs and ankles.
Contradications
 Those who have back pain should avoid this asana.
 Those who have any injury of the knees or hips should avoid doing Mandukasana.
 Mandukasana should not be perform by pregnant women.
 If you had any recent surgery of the abdomen, chest, knees or legs, then avoid doing this pose.
10. Gomukhasana : The shape of the body appears similar to that of a cow, hence it is called
Gomukhasana. In English it is called the Cow Face Pose. ‘Go’ also means 'light'. Hence Gomukh also means
inner light or head light.
Procedure
 Sit in the position of Sukhasana and keep the heel of the left foot close to the right buttocks.
 Bend the right leg while doing it above the left thigh, in such a way that the knee of the right leg
is on the knee of the left leg.
 They should be on each other and the heel and toe part should touch the buttock.
 Fold the left hand behind the back and move the palms upwards.
 Raise the right hand on the right arm and while turning it backwards, bind the hands together by
bending the elbows.
 Slowly pull both the hands in your direction. Keep your
bent right hand upwards as per your capacity.
 Keep your body straight and your eyes facing forward.
 Keep breathing under control and stay in this state for
about 30 seconds or remain in same pose as far as possible.
 At the end, while exhaling slowly, gradually again sit in
the position of Sukhasana.
 Do it by changing legs also.
Benefits Gomukhasana
 This asana is also beneficial in other diseases, such as arthritis, sciatica, dyspepsia, constipation,
dhatu disease, heartburn, back pain, sexual disorder, leucorrhoea and piles.
 It is also useful for improving the working capacity of the kidneys.
 The shoulders becomes, flexible and strong.
Precautions
 This asana should not be done if there is pain in the shoulders, back, neck, buttocks and knees.
 In the beginning, do not force if you are not able to hold both the hands behind the back. Practice
this gradually.
 Do not perform it if you have sciatica.
 This asana is prohibited in pregnancy.
11. Yog Mudra : There are many types of postures described in Yoga Mudra. Here we are describing
about simple posture. Our body is made up of five elements (tatva) earth, water, fire, air and sky. To keep the
body healthy it is necessary to have control on them. Scientific study of postures in yoga we can have control
over them with the help of fingers and thumbs.
Middle
Index Ring
Basic Five Elements of Body and Relation of Hand
Little
 Thumb : Agani Tatva
Thumb
 Index Finger : Vayu Tatva
 Middle Finger : Akash Tatva
 Ring Finger : Jal Tatva
 Little Finger : Prathvi Tatva
Prathvi Mudra
 The earth mudra (Prathvi Mudra) is formed when the little finger
is folded and the tip of it is made circular with the tip of the thumb.
 It is much beneficial if one sits sit in Padmasana or Sukhasana
with both hands.
 Earth element gains strength and weakness of body is removed.
 Skin shines and face glows.
 Self control and endorance increases. Prathvi Mudra
Pran Vaayu Mudra
 After this, tip of tow fingers Ring and Middle folded circular should touch
the tip of thumb.
 First of all folded tip of Index should thouch the base of thumb.
 Air is controled by this mudra.
 It isncreases the immunity power of body.
 It is useful for heart deases, piles and constipation.
Appaan Vaayu Mudra Pran
 Fold Middle finger and touch its tip to base of thumb. Vaayu
Mudra
 Keep the other fingers straight.
 After it press middle finger with thumb.
 Through this sky element remains in control.
 It is zero (soonay) mudra.
 This mudra is useful in ear pain.
Appaan Vaayu
Soonya Mudra Mudra
 Since ancient times, yogis have been practicing yoga postures

along with yoga and pranayama to attain a state of meditation
and samadhi and to awaken the horoscope (Kundalini).
 Face glows and skin shines.
 Normal man can also practice this mudra to keep his body
healthy and calm mind.
Soonya Mudra
Agani/Surya Mudra
 First of all fold Ring finger with its tip thouch the base of thumb.
 Practice this mudra from 5 to 15 minutes daily.
 It improves digestive system.
 It is useful in reducing cholesterol.
 Now, press Ring with Thumb.
 In this way Agani Mudra is made.
 Fear, grief and stress go away.
 It is useful mudra for obese people and those who have problem Agani/Surya
of acidity. Mudra
Jal Mudra
 Jal mudra is formed when tip of folded Ring finger is
thouched with the tip of thumb.
 It increases thirst.
 Water caused diseases go away.
 It is helpful in unirary problems.
Jal Mudra
Vaayu Mudra
 First of all folded Index finger should touch the base of
thumb.
 After this press folded Index finger to thumb. It is
vaayu mudra.
 By practicing this mudra gas remains under control.
 Gastic diseases like gathiya gas, dakkar aana, ulati,
Vaayu Mudra
go away by practicing this mudra formation.
 It is also useful for eye problems.
12. Ushtrasana : See on pages 10.

13. Kapalbhati Pranayama : Kapalbhati Pranayama is also known as the Skull Shining Breathing
Technique that exerts profound physiological effects on cardiovascular and mind.
Procedure
 Sit in Padmasana and close your eyes and keep the spine straight.
 Take a deep breath (inhale deeply) through your both nostrils until your lungs are full of air.
 Exhale through both nostrils forcefully, so your stomach will go deep inside. As you exhale you feel
some pressure in your stomach.
 While the process of exhaling there is a hissing sound, at
this point try to think that your disorders are coming out of
your nose.
 Repeat this process for 5 minutes.
Benefits
 It generates heat in the system to help dissolve toxins and
waste matter.
 It adds beauty to your face and glowing skin
 It improves digestion, improves the function of kidneys and
liver.
 It cure all general intestinal problems.
Kapalbhati Pranayama
 It cure dark circles around the eyes.
 It improves the blood circulation problem in whole body parts.
 It also helps in regaining poise in emotions.
 It's beneficial for diabetic patients.
 It calms your mind and rejuvenates your digestion system.
 It is helpful in respiratory-related problems.
Contradications
 Person suffering from ulcers should avoid this Pranayama.
 Avoid Kapalbhati in case of high blood pressure.
 Person suffering from heart disease must avoid this Pranayama.
 Person suffering from stroke or epilepsy should avoid this Pranayama.

1. Bhujangasana should not be done by women’s who are :
(a) Pregnant (b) Newly married (c) Adult (d) Adolescent girls
2. Yoga by Paschimottanasana which of the following is one of the 12 postures?
(a) Third (b) First (c) Fifth (d) Seventh
3. A person suffering from which disease should not do Pawanmuktasana?
(a) Asthma (b) Constipation (c) Sleep disorders (d) Hemorrhoids
4 How many types of diabetes are there?
(a) Three (b) Five (c) Four (d) Two
5. Which asana is best for diabetes?
(a) Vajrasana (d) Trikonasana
(c) Ardha Matsyendrasana (d) Shalbhasana
6. If the pancreas is not able to make enough insulin, it can lead to …………. disease.
(a) Obesity (b) Hypertension (c) Migraine (d) Diabetes
7. Which mudra is useful in ear pain?

(a) Soonya Mudra (b) Appan Vaayu Mudra
(c) Jal Mudra (d) Vaayu Mudra
1. What are the symptoms of type II diabetes?
2. How does Bhujangasana help in controlling diabetes?
1. State the benefits of Paschimottanasana. (CBSE Text Book Question)
2. What is Yog Mudra?
3. Mention two asanas to prevent diabetes.
4. Which asana is useful for diabetes?
5. Explain the correct breathing procedure while doing Paschimottanasana.
6. Explain the method of Ardha Matsyendrasana.
1. What lifestyle changes should be made to prevent diabetes?
2. Discuss the techniques and benefits of Bhujangasana.
3. Explain the symptoms of diabetes and explain the diabetes. (CBSE Text Book Question)
4. What is meant by diabetes? Describe the asanas used to control diabetes.
3.3 ASTHMA : PROCEDURE, BENEFITS AND CONTRAINDICATIONS FOR

TADASANA, URDHWAHASTOTTANSANA, UTTAN MANDUKASANA,
BHUJANGASANA, DHANURASANA, USTRASANA, VAKRASANA,
KAPALBHATI, GOMUKHASANA, MATSYASANA, ANULOMA-VILOMA
Asthma
Asthma is a serious disease that affects the respiratory tract. Breathing tubes carry air in and out of
the lungs. In asthma, the inner wall of the tubes becomes inflamed. Due to which the person has difficulty
in breathing. This swelling makes the ducts extremely sensitive and makes them react sharply to the touch
of anything irritating. When the tubules counteract, they contract and in this case the amount of air in the
lungs is reduced.
Symptoms : Cough, wheezing, whistling sound while breathing and difficulty in breathing, tightness
of chest, exhaustion, pain in hands, feet, arms and back are the main symptoms of asthma.
Causes of Asthma : This problem can also be due to genetics, allergy to a substance, smoke, spray
or perfume smell, pollen grains, hair or feathers of animal skin, any respiratory infection, cold weather or
infection with any medicine.
Preventive Asanas
1. Tadasana : See on page 5.
2. Urdhwahastottansana : Meaning of ‘Hast’ is hand and ‘Uttan’ means upward ‘Asana’ means pose.
This asana is performed in a standing position.
Procedure
 Stand straight on land joining both foot.
 You may stand like Tadasana.
 Take your hands over the head with breathing and interlocking the fingers of both hands.
 Mind, your hands should aline the head. In this way you will feel more
stress by side, that is good for your body.
 Releasing breath bend your waist to left.
 Stay in the same state for some time.
 Now, get in the prior position slowly.
 Repeat the same with right side.
 Here complete one round.
 You can practice more rounds as per your desire.
Benefits
 Helps in back ache.
 It is useful in reducing obesity.
 It is useful in neck pain also. Urdhwahastottansana
 It improves spine and spine related problems.
 If you are under 20, this asana can increase your height.
 It is also useful in constipation.
Preventions
 Consult yoga expert before doing this asana.
 Person suffering with back pain should not do this asana.
3. Uttan Mandukasana (Upward Salute Pose) : ‘Uttana’ refers to ‘stretched up’ or ‘upright’,
‘Manduka’ means ‘Frog’, and ‘asana’ refers to ‘pose’.
Procedure
 Sit in Vajrasana.
 Spread both the knees as wide as possible placing hands between the knees for support.
 Place the chin to the chest attaining the Jalandhara Bandha.
 Raise your right arm and bend it at the elbow to place the right hand below the left shoulder.
 Similarly, raise the left arm and bend it to place the left palm below the right shoulder.
 The left wrists are placed crossing over the right one behind the head.
 Hold the pose for 3-10 breaths expanding the chest fully and lengthening arching the spine.
 Release by lifting the left arm followed by the right arm and lower them to the knees.
 Bring your knees closer to sit in the initial pose.
Benefits
 It elongates the spine.
 It enhances the abdominal strength.
 It Tones the arm muscles, shoulder blades and elbows.
 It strengthens the leg muscles.
 It improves the coordination of knees and ankles and
strengthens the hip joint, knees, thighs, calves, and ankles.
Precautions
 It promotes the lung capacity.
Uttan Mandukasana
 It stretches the lungs and diaphragm.
 It improves the reproductive health.
 It opens the sacral chakra.
Contradications
 It is best to avoid this pose during pregnancy.
 Do not try this asana if you have a disability in your hip joint.
 Avoid this asana if there is a pain in the shoulders, elbows, and knees.
4. Bhaungasana : See on page 12.
5. Dhanurasana : See on page 9.
6. Ustrasana : See Vajrasana on page 10.
7. Vakrasana : Vakrasana is a simple form of Ardhamatsyendrasana. The word vakra means crooked.
Therefore, in this posture, one is seated crooked or bent. In this posture, the spinal cord is twisted, hence
it is called Vakrasana. This asana is a panacea for the spine itself. It makes the spine flexible, healthy and
active.
Procedure
 Extend both the legs straight and sit on the ground. The distance between the feet should be
minimum. Both the hands should be side by side, on the floor.
 Bend the right leg at the knee and lift it and place it next to the left knee. And take a long breath.
 Now by rotating the left hand, hold the right leg and keep the right hand on the ground by turning
it back.
 Keep the spine straight and while exhaling, bend the waist to the right. Look from above on the right
hand side.
 Now with the elbow of the hand, pull the right leg towards you by giving pressure to the knee.
 Then after staying in this position for a while, exhale and come back to the starting position.
 Repeat the same process on the other side as well.
Benefits
 This asana improves the functions of the spinal cord
and nervous system.
 It controls diabetes.
 It gives relief in back pain and groin pain.
 It reduces belly fat.
 It reduces obesity.
 It is beneficial for people having constipation.
 It increases the efficiency of the lungs.
 It massages the internal organs such as kidney,
Vakrasana
pancreas, liver and adrenal gland.
Precautions
 Do not perform this asana if you have high blood pressure.
 Pregnant women should not perform this asana.
 Do not do this asana even if you have a back surgery.
 Vakrasana should not be done in case of stomach pain.
 It should not be done in case of knee pain.
 Avoid if there is pain in the elbow.
 A person suffering from hernia or ulcer should not do this asana.
8. Kapalbhati : See on page 18.

9. Gomukhasana : See on page 15.
10. Matsyasana : See on page 8.
11. Anuloma-Viloma : Anuloma literally means ‘in a natural order or direction’ and viloma means
‘produced in reverse order’. It is very helpful in respiratory-related diseases like Asthma.
Procedure
 Close your eyes and sit in Padmasana and rest your hands on your knees.
 Close the right nostril with the right thumb. Inhale slowly through the left nostril, inhale the oxygen
as much as you can, this will fill your lungs with air.
 Remove your thumb from your right nostril, exhale.
 When you exhale use your middle finger to close
your left nostril then inhale with our right nostril
and remove the thumb from the right nostril then
exhale. Repeat this process for 5 minutes.
 Be focused and concentrate on your breathing.
Benefits
 It helps to cure mental problems like depression,
anxiety, stress, tension, etc.
 This is beneficial for people suffering from
Bronchitis, Asthma. Anuloma-Viloma
 It improves the working of the lungs.
 This is the best breathing technique for boosting your memory.
 This improves the immune system, it cures cough and cold.
Others Precautions
1. Proper Vaccination : Vaccinations should be done on regular time to prevent diseases like
influenza and pneumonia so that the symptoms of asthma can be controlled.
2. Check-up Breathing : As soon as the initial symptoms of asthma, such as mild cough, increased
rate of breathing, etc. appear, you should get your breathing checked with the help of peak flow meter
immediately so that these symptoms can be controlled in time.
3. Avoid Triggers : The best way to prevent and manage the problem of sinusitis is to avoid those
stimuli that cause this problem, such as air pollution, cold air, flu virus, sinusitis smoke and aroma etc.
4. Plan for Emergency Situation : Persons suffering from asthma should be fully aware that if
asthma is due to if the attack becomes uncontrolled, what and how should he or the people living around
him protect him. Complete information should be taken from the doctor about this.

1. The disease related to the respiratory tract is called ………….
(a) Obesity (b) Back pain (d) Diabetes (d) Asthma
2. Which of the following asanas is best for asthma?
(a) Trikonasana (b) Bhujangasana (c) Pawanmuktasana (d) Chakrasana
3. Kapha, long breaths or tightness in the chest are the symptoms of .............
(a) Diabetes (d) Asthma (d) Obesity (d) Back pain
4. Gomukhasana, Chakrasana and Matsyasana are helpful in the treatment of which
disease? (CBSE Annual Exam. 2020)
(a) Diabetes (b) Back pain (c) Asthma (d) Obesity
1. What is Asthma? Give any two reasons which are helpful in increasing the incidence of asthma.
2. How can Chakrasana prevent asthma?
1. Explain the procedure and benefits of Paschimottanasana.
2. List the preventive asanas for asthma and explain one of them.
3. Write the procedure and two benefits of Bhujangasana.
4. Explain the correct breathing process while doing Chakrasana. (CBSE Text Book Question)
5. Write a description of the benefits of Anuloma-Viloma. (CBSE Text Book Question)

6. Explain the benefits and precautions of Chakrasasan.
1. Explain the benefits and precautions of Chakrasana.
2. Explain the causes, symptoms and management of asthma. (CBSE Text Book Question)
3. Suggest asanas for the management and prevention of asthma. (CBSE Text Book Question)
4. Make a list of those asanas which are useful for asthma. Explain any four of these.
5. Explain in detail about the asanas to be done for the prevention and control of asthma.
3.4 HYPERTENSION : PROCEDURE, BENEFITS AND CONTRAINDICATIONS

FOR TADASANA, KATICHAKRASANA, UTTANPADASANA, ARDHA
HALASANA, SARALA MATYASANA, GOMUKHASANA, UTTAN
MANDUKASANA, VAKRASANA, BHUJANGASANA, MAKARASANA,
SHAVASANA, NADI-SHODHANA PRANAYAM, SITLI PRANAYAM
Hypertension
High blood pressure means a condition in which the force of blood against the walls of the artery is very
high i.e. blood pressure is the pressure on the walls of the arteries due to the heart acting as a pump and
blood flow. Blood pressure fluctuates with different physical activities. Blood pressure rises due to stress,
anxiety, and discomfort. Due to high blood pressure, the flexibility of the arteries decreases, just like the
water pipe gets clogged in winter, similarly the arteries get clogged in high blood pressure.
In this disease the arteries and veins become slow. When the
heart is contracted, there is a push of blood in the blood vessels, due
to which the pressure of blood in the arteries increases. This pressure
is called the systolic pressure. At this time blood is sent to the body.
The pressure between two beats of the heart is called diastolic blood
pressure. At this time the blood fills. Both numbers of blood pressure
are measured in MM/Hg units or milliliters/mercury. If a person's
blood pressure comes to 120/80 MM/Hg, it is normal.
If the normal blood pressure of a person is above 140/90 MM/
Hg, then it is called high blood pressure. To avoid this, Tadasana,
Vajrasana, Pawanmuktasana, Ardhacharasana, Bhujangasana, Get regular blood pressure
Shavasana should be done regularly. check done
The main reason for high blood pressure is stress and wrong lifestyle. Apart from this, smoking,
excessive consumption of tea, coffee, excessive consumption of oil and spices in food and consumption of
coca-cola beverages, hardening of arteries, obesity, diabetes/diabetes, constipation and heredity are also
causes of high blood pressure. These substances disrupt the natural activities of our body, due to which
there is an obstacle in the excretion of feces and toxic substances from the body. Due to this the arteries
and veins of the body slow down.
Symptoms of Hypertension
 Dizziness  Excessive sweating.  Pain in hands, feet, arms and back.
 Tired and unable to sleep  Pain in the back of the head and neck on waking up in the morning.
 Shortness of breath and red face.
Role of Yoga in Control and Prevention of Hypertension
By doing regular physical exercise and yoga, the problem of high blood pressure can be controlled
to a great extent. The following yogasanas are very beneficial for the person suffering from high blood
pressure.
1. Tadasana : See on page 5.
2. Katichakrasana : See on page 9.
3. Uttanpadasana : Uttanpadasana consists of two words: ‘uttana’ means ‘raised-upward’ and pada
means ‘leg’.
Procedure
 Lie down in the supine position.
 The legs should be straight, stretched, and without gaps.
 The hands should be placed by the sides of your thighs.
 Inhale, raise both the legs at a 30° angle without bending them at the knees.
 Maintain this position as long as you can.
 While maintaining, this position inhale and exhale
slowly.
 Exhale and brings your legs down slowly.
 Performs it for 3 to 5 times.
Benefits
 It is beneficial for weight loss, especially the lower
belly fat
 It leads to developing a better and smart look to your
body.
 It relieves the lower back pain
 It is effective for those who are having the problem of Uttanpadasana
Hernia.
 It helps to make your legs stronger.
 It helps to strengthen your inner abdominal finer muscles thereby ensure smooth digestion.
 It is one of the important yoga pose to overcome nervousness.
 A person, who is facing a gas problem, should practice this yoga on regular basis.
Precautions
 Avoid this asana if one is having abdominal surgery or acute abdominal pain.
 One should avoid if having back pain.
 Don’t practice during pregnancy.
 It should be skipped during the menstruation cycle.
 High blood pressure patients should avoid it.
 It should be avoided during ulcer and slipped disc.
4. Ardha Halasana : ‘Ardha’ means half and ‘Hala’ means plough. It is an intermediate posture to
perform Halasana hence it is named as ArdhaHalasana.
Procedure
 Lie down in Shavasana (supine position).
 Join both legs and keep your hand with the thighs.
 Slowly breathe in and raise the leg perpendicular to the ground
keeping the knee straight.
 Hold the breathe and stay in this position as long as possible.
 Breathe out and bring back your legs.
 Come back to the normal position and relax for a while.
 Repeat the same for 3 to 5 times.
Benefits
 It improves digestion and appetite.
 It improves blood circulation. Ardha Halasana
 It strengthens the thigh muscles and calf muscles.
 It is helpful to reduce abdomen fat and lose weight.
 It stimulates the abdominal organs.
Contradications
 People suffering from indigestion and constipation should avoid this practice.
 Avoid this asana who are suffering from Urinary disorders.
 People suffering from any cardiac problem, back pain, high blood pressure should avoid this practice.
5. Sarala Matyasana : Sarala Matsyasana is a reclining back-bending asana in hatha yoga.
Procedure
 Sit in Dhandasan while breath in stretch your back bone while pushing your hands down.
 Inhale and come in Padmasana.
 Take your waist back and place your elbow on the floor.
 Stretch your neck and place your head on the floor.
 Hold your fingers of your feet while lifting
your arms.
Benefits
 It stretches the neck and chest muscles.
 It relieves the neck and shoulder muscles.
 It is helpful for thyroid.
 It is beneficial for digestion.
 It is helpful in back pain.
Contradications Sarala Matyasana

 People suffering from high or low blood pressure should avoid this posture.
 People suffering from Neck Injury should avoid this posture.
 Pregnant women should avoid this asana.
6. Uttanmandukasana : See on page 19.
7. Vakrasana : See on page 20.
8. Bhungasana : See on page 12.
9. Makarasana : Makarasana is widely known as Crocodile Pose and in English it is known as
relaxation pose. The Sanskrit name Makarasana is derived from two words, the first ‘Makar’, means
Crocodile and the second ‘Asana’, meaning Posture.
Procedure
 Lie flat on the ground on the stomach.
 Raise the head and both the shoulders.
 Fold the arms in the front, place the right arm above the
left arm, keeping the elbows pointing.

 Keep the left palm down on the ground and the right palm
on the left arm, the fingers touching the inside of the elbow.
 Put the head down on the center point, where the right
wrist is above the left wrist.

 Close both the eyes and relax the whole mind and body.
 Slowly release the posture.

Makarasana
Benefits
 It is helpful for the functioning of abdominal organs.
 It improves the blood circulation in the body.
 It is helpful in getting rid of stress, anxiety, depression, tension and fatigue.
 It is helpful for people suffering from slipped disc, sciatica or other back ailments.
 It is beneficial for people suffering from asthma or other lung disorders as this asana elevates the
breathing and helps in respiring easily.
Contradications
 Don’t put stress on the body during this asana.
 Avoid practicing this asana in the disturbing atmosphere as it may disturb the peace of mind.
 Those who have exaggerated lumbar curve should not practice Makarasana.
10. Shavasana : Nowadays people suffer from physical, mental fatigue and stress due to running race.
Shavasana is the best posture to remove the fatigue of the body and to relax the mind. In this asana, the
person has to lie down on the low ground like a dead body and that is why this asana has been named as
Shavasana. In English it is also known as Corpse Pose.
Procedure
 Lie on your back on a clean and flat place.
 Keep both the hands at a distance of 6 inches from the body.
 Keep the palms open towards the sky.
 Keep a gap of one foot in both the feet.
 Now slowly relax the whole body. From the toe of the feet to the top of the head by paying attention
to each and every part, all the organs have to be relaxed continuously.
 Keep mouth and eyes closed.
 At last feel that the body is just a dead body.
Benefits
 This asana removes mental and physical stress.
 With regular practice, the body gets new consciousness.
 It enhances brain function.
 It improves blood circulation.
Shavasana
 The cardiac problems get relieved.
 One is able to relieve physical stress.
 Physical and mental exhaustion is removed.
Precautions
 In this way everyone can do Shavasana and there is no harm in doing Shavasana. But if the doctor
has forbidden you from lying on your back for some reason, then this asana should not be done.
 The place for this asana should be quiet and free from pollution and noise.
11. Nadi Shodhana Pranayama : Nadi Shodhana Pranayama (alternate nostril breathing) is an easy
style of alternate Nadi respiration, and appropriate for starting and advanced students. Nadi suggests that
channel and refers to the energy pathways through that prana (energy) flows. Sit relaxed in any sitting
position.
According to hathyoga a person perform this pranayama by taking and realising breaths from right
and left nostrils.
Procedure
 Focus on the natural breath for a number of minutes. Elevate the right hand, place the forefinger
and middle finger at the center of the eyebrow (Pranayama Mudra).
 Shut the right nostril (Nadi) with the right thumb.
 Breathe through the left (Nadi) nostrill twenty times.
 The breath should be slightly deeper than traditional and directed
into the abdomen.
 Open the right Nadi (right nostril) once more and shut the left
Nadi with the Annualry (Ring finger or third finger).
 Breathe through the right Nadi twenty times.
 The breath is slightly deeper than traditional and into the abdomen.
 Come to the hand to the knee and observe the conventional flow of
the breath.
 It is also known as Anulom-Vilom. It is also very good pranayama
and it is beneficial for almost every disease.
Benefits
 It makes the muscles strong.
 It controls the diaphram.
Nadi Shodhana Pranayama
 It is very helpful for Asthma.  It is very helpful for controlling of allergy.
 It is helpful for controlling the heart problems.  It is helpful for chronic pains.
 It eases tensions.
Contradications
 This pranayama is performed empty stomach.  One must perform this asana in a slow manner.
 One must perform this asana in a peaceful way.
12. Sheetali Pranayama : The word Shitali is originally taken from the word ‘Sheetal’ which means
cold or soothing.
Procedure
 Sit comfortably in any meditative pose like Padmasana, Swastikasana etc.
 Keep your both hands on knees.
 Now bring your tongue all the way out and fold both sides of the tongue like a tube or straw.
 Take a long, deep inhalation through the tube in the tongue which is formed by folding both sides of
the tongue.
 After inhalation close your mouth and exhale with both nostrils.
 Repeat this pranayama for 8 to 10 times.
Steps of Sheetali Pranayama with Bandha

 Sit comfortably in any meditative pose like Padmasana, Swastikasana etc.
 Keep your both hands on knees.
 Bring your tongue out and fold both sides of the tongue like a tube or straw.
 Take a long, deep inhalation through the tube in the tongue which is formed by folding both sides of
the tongue.
 After inhalation, lower your chin to the chest (Jalandhar bandha) and hold the breath about 6 to 8
seconds. (During retention of breath lower and bend the chin downward resting it on the throat pit.)
 When you feel like breathe out release the Jalandhar bandha (lift your chin to the normal position)
and exhale slowly by the left nadi (nostril).
 Repeat it about 5 to 6 times.
 In the end, bring your breathing back to normal and feel relax.
Benefits of Sheetali Pranayama

 Sheetali Pranayama is useful in diseases related to tongue, mouth and throat.
 It is very beneficial in diseases of the spleen.
 It is helpful in fever and indigestion.
 It is controls the High B.P.
 It is useful in pitta related diseases.
 It is purifies the blood.
 It is best for cooling down the body temperature.
 It is best for fighting against the Insomnia problem.
 It calms the mind, and it's an effective stress buster.
Precautions
 A person suffering from low B.P. should avoid this Pranayama.
 A person suffering from Asthma should avoid this Pranayama.
 A person suffering from cold and cough should avoid this
Pranayama.
 Avoid doing this Pranayama who is suffering from respiratory-
related problems.
Sheetali Pranayama
Other Precautions
1. Eating Habits : A proper balanced diet is of great importance in the prevention and management
of high blood pressure. As if
 Animal proteins in the diet, such as meat, fish and eggs increase blood pressure. Therefore, the
consumption of such food should be reduced.
 High blood pressure is a disease caused by mental stress. Therefore, complex carbs, such as oatmeal,
whole grains, unfermented gram and pulses and oats (veggies) should be used to gain energy.
 Calcium and potassium are essential nutrients that help in flushing out excess sodium from the
body. Therefore, a person suffering from high blood pressure should take buttermilk, green vegetables,
sesame seeds and fruits and vegetables for potassium for the replenishment of calcium.
 Take the medicine of blood pressure only on doctor’s advice.
 People suffering from high blood pressure should take salt in small amount in food because due to
excess amount of sodium, water gets accumulated in the body, which increases blood pressure.
 The function of water is very important in preventing constipation in high blood pressure and
removal of toxic substances through urine. Therefore, the patient should consume more and more fluids.
2. A safe and healthy lifestyle should be adapted. Alcohol, smoking and drugs should not be taken.
3. The following exercises should be done, such as meditation, yoga, walking, dance etc.

1. Another name of Tadasana is?
(a) Height tree Asana (b) Palm tree pose (c) Longbotari posture (d) None of these
2. Which bone of the body should not practice Tadasana when it is weak?
(a) Leg bone (b) Arm bone (c) Knee bone (d) Spinal cord
3. The reason for the increase in blood pressure is
(a) Anxiety and mental stress (b) Walking more
(c) Fasting (d) Laziness
4. The pressure of blood on the walls of the large artery is called ………….
(a) Obesity (b) Asthma (c) High blood pressure (d) Back pain
5. Which asana is best in reducing high blood pressure?
(a) Savasana (b) Sukhasana (c) Chavrafasana (d) Trikonasana
6. Which asana should not be performed in high blood pressure?
(a) Tadasana (b) Vajrasana (c) Vrikrasana (d) Ardhachakrasana

1. Why do people have high blood pressure?
2. What are the basic symptoms of high blood pressure?
1. Explain the causes of high blood pressure and preventive postures.
2. Explain the procedure of any two asanas for the prevention and management of hypertension.
3. State the benefits of Shavasana. (CBSE Text Book Question)
4. Explain the process and benefits of Ardha-Chakrasana.
5. Explain the correct breathing process while doing Ardha-Chakrasana.
(CBSE Text Book Question)
1. Explain the procedure, benefits and contraindications or precautions of Ardha-Chakrasana.
2. Explain high blood pressure and the compound way it works. (CBSE Text Book Question)
3. Give suggestions for prevention and management of hypertension.
4. Explain the method, benefits and precautions of Bhujangasana.
5. Write the advantages and contraindications of Tadasana. (CBSE Text Book Question)
4. Physical Education and Sports for CWSN

(Children With Special Needs-Divyang)
4.1 ORGANIZATION PROMOTING ADAPTIVE SPORTS (SPECIAL
OLYMPICS BHARAT, PARALYMPICS, DEAFLYMPICS)
1. Special Olympic Bharat
Special Olympic Bharat is recognised by the Government of India as a National Sports Federation
which is affiliated with Special International Olympic Committee for the development of sports opportunity
for the people with intellectual disabilities.
Special International Olympic Committee was started by the former president
of USA Mr. Kennedy’s sister Eunice Kennedy Shriver. She believed if equal
opportunity be provided to these people then they can achieve much more than the
normal people. She also believed that the people who mentally and physically
retarded can become good athletes. In June, 1962, Eunice Kennedy Shriver started
a day camp called Camp Shriver for children with intellectual disabilities at her
home in Potomac, Maryland. She started this camp because of concern about
children with intellectual disabilities having very little opportunity to participate
in athletic events, In the short run this camp became a festival. The first International
Special Olympics were organised in 1968 in Chicago.
Special Olympics Bharat is a National Sports Federation and it is orgnized by the Government of India
as a National Sports Federation in J Priority Category, for development of sports for Persons with
Intellectual sabilities, and is a designated Nodal Agency for all disabilities on account its national presence
and experience, especially in rural areas which account for nearly 75 per cent of the disabled population in
India.
It was founded in 1987 with a total of 37,546 athletes registered. It was named as Special Olympic
India, later on in 2001 it was renamed as Special Olympic Bharat. After that in the chairmanship of Air
Marshal Denzil Killor, it is making many records of success. The Special Olympic Bharat programme has
so far drawn number of Coaches to work with 8,50,000 athletes across the country.
The main objective of Special Olympic Bharat (SOB) is to organise the tournaments on the basis of
Special Olympic games for mentally and physically retarded children and adults throughout the year.
Special Olympic Bharat is a movement that uses sports as a catalyst to change the lives of children and
adults with intellectual dissabilities or mentally retarded persons. It is helpful in the overall development
of these kinds of adults and children. The other objective of this program is to merge the mentally and
physically retarded people in the society.
The Indian Government registered the Special Olympic Bharat under the Ministry of Youth and ames
and Sports Authority of India through the impressive work at national and international level. So, that it
get the financial help from the Government of India. Today a total of more than 12,00,000 players have
registered under it.
Vision
Its vision is to provide chance to divyang persons or persons with intellectual disabilities to become
useful and productive citizens who are accepted and respected in their communities.
Aims
It aims to provide sports training and sports competition throughout the year for children and adults
with intellectual disabilities, giving them persistent opportunities to develop physical fitness, demonstrate
courage, experience joy and to participate in sharing of gifts, skills and friendship with their families, other
Special Olympics and the community.
Objectives
To achieve this aim the Special Olympic Bharat decided the following objectives:
1. The overall development by learning through doing and providing opportunities.
2. It empowers people with intellectual disabilities to realize their full potential and develop their
skills through persistent sports training and competition.
3. The athletes/sports persons with intellectual disabilities become fulfilled and productive members
of their families and the communities in which they live.
4. It is an experience that is energizing, healthy, skillful and joyful.
5. Its objective is to provide chance to mentally retarded persons or persons with intellectual disabilities
to become useful and productive citizens who are accepted and respected in their communities.
6. To organise the local, state, national and international tournaments as per the norms and guidelines
of international Special Olympics games.
Symbol
The “stick figure” is an abstract but humanistic form designed to convey the impression of movement
and activity. The logo is a symbol of growth, confidence and joy among children and adults with disabilities
who are learning coordination, mastering skills, participating in competitions and preparing themselves for
richer and more productive lives.
Oath
All the divyang people get together and take oath–“Let me win. But if I cannot win, let me be brave
in the attempt”. This oath was firstly used in the inauguration of first International Special Olympic Games
by Eunice Kennedy Shriver in Chicago, on 20th July 1968.
Special Olympic Bharat: Planning, Pre-planning Programes
Special Olympic Bharat organises the tournament not only for players but also for trainers. The aim
of these games is to combine the different communities so that they motivate the athletes to participate
more and more. Some of the organisations are as follow:
1. Sports Training: Training camps for different kinds of Summer Games: Aquatics; Athletics;
Badminton; Basketball; Boxing; Cricket; Cycling; Football; Team Handball; Netball; Powerlifting;
Roller Skating; Softball; Table Tennis; Volleyball; Golf. Winter Games: Alpine Skiing; Floor Hockey
Figure Skating; Speed Skating; Snow Boarding; Snowshoeing; Floor Ball and Local Games.
2. Sports Competitions: Organisation of local, state, national and international competitions.
3. Organisation of advance training for trainers: This kind of program has been conducted for
the trainers those who engaged in the coaching of mentally retarded children.
4. Training in Sports Organisation: This type of training provided to computer teachers those are
engaged in sports organisation.
5. Child Athlete Program: It was started for the training and selection of suitable games for the
children age between 2 to 7.
6. Family Forum: Families form the support system for our Special Olympics athletes giving them
love, support and encouragement at every step of the way. This program was added to focus on
family outreach and support-the Family Support Network (FSN) to reach out to other families and
to welcome them into the community.
7. Healthy Athletes: The Healthy Athletes program helps athletes to improve their training and
competition by focusing on overall health and fitness.
Achievements
There is a gradual increase in the performance of the players by the great efforts of Special Olympic
Bharat at different levels.
1. National Games: SOB is organising different games and sports at National Level since 2002. There
are thousands of players who participated in these games.
2. International Games: 671 Athletes have participated at the Special Olympics World Summer
games from 1987 until 2013. Through participation across 5 World Summer games they have won 246 Gold,
265 silver and 275 Bronze Medals.
3. Regional Asian Pacific Games: These games were organised in 2013 in New Castle, Australia,
rough participation SOB players won 111 Gold, 136 Silver and 140 Bronze Medals to an overall tally of 387.
Paralympics
The Paralympics games is a major International multisport event involving athletes with a range
of disability, including impaired muscle power (e.g., paraplegia and quadriplegia, muscular dystrophy, post-
polio syndrome, spina bifida), impaired passive range of movement, limb deficiency (e.g., amputation), leg
length difference, short stature, hypertonia, vision impairment and intellectual impairment. There are
Winter and Summer Paralympics games, which since the 1988 Summer games in Seoul, South Korea, are
held almost immediately following the respective Olympic games. All Paralympics games are governed by
the International Paralympics Committee (IPC).
The Paralympics has grown from a small gathering of British World War II veterans in 1948 to become
one of the largest international sporting events by the early 21st century. Paralympians strive for equal
treatment but there is a large funding gap between Olympic and Paralympics athletes.
The Paralympic games are organized in parallel with the Olympic games, while the IOC-recognized
Special Olympics World games includes athletes with intellectual disabilities, and the Deaflympics include
deaf athletes.
Athletes with disabilities did compete in the Olympic games prior to the advent of the Paralympics.
The first athlete to do so was German America gymnast George Eyser in 1904, which had one artificial leg.
Hungarian Karoly Takacs competed in shooting events in both the 1948 and 1952 Summer Olympics. He
was right-arm amputee and could shoot left-handed. Another disabled athlete to appear in the Olympics
prior to the Paralympics games was Lis Hartel, a Danish equestrian athlete who had contracted polio in
1943 and won silver medal in the dressage event. The first Winter Paralympics games were held in 1976
in Ornskoldsvik, Sweden. There was the first Paralympics in which multiple categories of athletes with
disabilities could complete. The Winter games were celebrated every four years on the same year as their
summer counterpart, must as the Olympics were. This tradition was upheld until the 1992 games in
Albertville, France; after that, beginning with the 1994 games, the Winter Paralympics and the Winter
Olympics have been held in those even numbered years separate from the Summer games.
Founded on 22 September, 1989 in Dusseldorf, Germany, its mission is “To enable Paralympic athletes
to achieve sporting excellence and inspire and excite the world”. Furthermore, the IPC wants to promote
the Paralympics values and to create sport opportunities for all persons with a disability, from beginner to
elite level.
There are the following categories of feebleness:
1. Retarded body party 2. Mentally retardedness 3. Wheel chair user
4. Cerebral Palsy 5. Blindness
International Paralympics Committee
The IPC is the global governing body of the Paralympics Movement. It
comprises National Paralympics Committee (NPC) and four disability-specific
international sports federations. The IPC organizes the Paralympics aims and
functions as the international federation for nine sports. The IPC functions as
an umbrella organization, representing several sports for disabilities, in contrast
to other international sports organizations or athletes with a disability, which
are predominantly limited to a single sports for disability. The IPC’s
International headquarters are in Bonn, Germany which was established on
22nd September, 1989. Its main aim is to provide the optimal opportunities to International
the retarded people.
Paralympic
Paralympics Motto
Committee
The motto of Paralympics is – “Spirit in motion”. This was firstly used in
Symbol of Paralympics
2004 Athens Paralympics games. Before it the ideal sentence was “Mind,
Body, Spirit” which was given in 1994.
Symbol of Paralympics
The symbol for the Paralympics contains three colours–red, blue and
green. The colours are most widely represented in the flags of nations. The
colours are each in the shape of an Agito (which is Latin for “I move”), which
is the name given to an a symmetrical crescent specially designed for the
Paralympics movement. The three Agitos circle a central point, which is a
symbol for the athletes congregating from all points of the globe. The motto
and symbol of the IPC were changed in 2003 to their urrent versions. This
symbol was used in Turin, Italy Paralympics games in 2006. Paralympics Symbol
Paralympics Flag
It is made up of white colour and the Paralympics design is made on the centre of it.
Paralympics Torch and Flame
Once lit, the torch is then taken around the country where the games are held. In the days before the
Paralympics games are held, the Paralympics flame is lit at Stoke Mandeville, a village in Buckinghamshire,
England. At this location the Stoke Mandeville games were held, the inspiration of the Paralympics games.
The flame was first lit here in 2012, and will become the permanent home for the lighting of the Paralympics
flame, prior to that, the flame had been lit at a site chosen by the Paralympics host city. The flame is left
to burn throughout the Games until the Closing Ceremony, when it is extinguished to signify the end of the
games.
Paralympics Oath
The Paralympics oath is a solemn promise made by one athlete—as a representative of each of the
participating Paralympics competitors; and by one judge-as a representative of each officiating Paralympics
referee or other official, at the opening ceremonies of each Paralympics games. The athlete, from the team
of the organizing country, holds a corner of the Paralympics flag while reciting the oath:
“In the name of all the competitors I promise that we shall take part in these Paralympics games,
respecting and abiding by the rules which govern them, committing ourselves to a sport without doping and
without drugs, the true spirit of sportsmanship, for the glory of sport and the honour of our teams.”
The judge, also from the host nation, holds a corner of the flag but takes a slightly different oath.
Opening Ceremony of Paralympics Games
As mandated by the Paralympics Charter, various elements frame the opening ceremony of the
Paralympic games. Most of these rituals were established at the 1920 Summer Olympics in Antwerp. The
ceremony typically starts with the hoisting of the host country’s flag and a performance of its national
anthem. Unlike Olympic games, immediately after the national anthem the athletes parade into the
stadium. Since the 1988 Summer Paralympics, the nations enter the stadium alphabetically according to
the host country’s chosen language, though with the host country's athletes being the last to enter. Since
the 1988 summer Paralympics the host nation presents artistic displays of music, singing, dance, and
theatre representating its culture. Speeches are given, formally opening the games. Finally, the Paralympics
torch is brought into the stadium and passed on until it reaches the final torch carrier-often a Paralympics
athlete from the host nation–who lights the Paralympics flame in the stadium’s cauldron.
Closing Ceremony of Paralympics Games
The closing ceremony of the Paralympics games takes place after all sporting events have concluded.
Flag-bearers from each participating country enter the stadium, followed by the athletes who enter
together, without any national distinction. The Paralympics flag is taken down. Since the 1988 Winter
Paralympics, with some exceptions, the National flag of the country hosting the next summer or Winter
Paralympics games is hoisted while the responding national anthem is played. The games are officially
closed and the Paralympics flame is extinguished, after these compulsory elements, the next host nation
briefly introduces itself with artistic displays of dance and theatre representative of its culture.
Awards
The winner, second and third-place competitors or teams stand on top of
a three-tiered rostrum to be awarded the respective medals. After the medals
are given out by an IPC member, the national flags of the three medalists are
raised while the national anthem of the gold medallist country is played.
Paralympics Kram
Paralympics Kram is the highest achievement for the people related
Paralympics, The award is given to those who have increased values of
Paralympics ideals through their achievements or make efforts for the
organisation of Paralympics. A medal is given the winner on which the sign
of International Paralympics committee is designed. Unforgetable
moments of life
Developing Values through Paralympics
1. Courage: The players show to the world by their performance that despite being retarded, one can
achieve anything.
2. Determination: The Paralympics players have a great determination through which they show
their mental ability, physical ability and specific agility of sports.
3. Role-model: They take their game level up to the maximum through role-model and inspire others
to participate in games and sports.
4. Equality: They challenge the other players through sports to change their mind. They also help
to remove the contradictions of society on disabled and retarded persons.
Deaflympics
Officially, the games were originally called the “International Games for the Deaf” from 1924 to 1965,
but were metimes also referred to as the “International Silent Games”. From 1966 to 1999 they were called
the “World mess for the Deaf, and occasionally” referred to as the “World Silent Games”. From 2001, the
games have been own by their current name Deaflympics (often mistakenly called the Deaf Olympics).
The Deaflympics (previously called World Games for the Deaf and International Games for the Deaf)
are International Olympic Committee (IOC)-sanctioned event at which deaf athletes compete at an elite
level, unlike the athletes in other IOC-sanctioned events (the Olympics, the Paralympics, and the Special
Olympics), the Deaflympians cannot be guided by sounds (e.g., the starter's guns, bull horn commands or
referee whistles), games have been organized by the Committee International des Sports des Sounds (CISS,
“The International committee of Sports for the Deaf”) since the first event.
The Deaflympics are held every four years, and these are the longest running multi-sports event
excluding the Olympics themselves. The first games, held in Paris in 1924, were also the first ever
international sporting event for athletes with disability. The event has been held every four years, after
World war II, and an additional event, the Deaflympics Winter games, was added in 1949. The games began
as a small gathering of 148 athletes from nine European nations competing in the International Silent
games in Paris, France in 1924: now, they have grown into a global movement.
To qualify for the games, athletes must have a hearing loss of at least 55 db in their “better ear”.
Hearing aids, cochlear implants are not allowed to be used in competition, to place all athletes on the same
level. Other examples of the games vary from hearing competitions are different which they are ilciated.
To address the issue of Deaflympians not being able to be guided by sounds, certain sports use allternative
methods of commencing the game. For example, the football referees wave a flag instead of blowing whistle;
on the track, races are started by using a light, instead of a-starter pistol. It is also customary for spectators
not to cheer or clap, but rather to wave-usually with both hands.
To date, the Summer Deaflympics games have been hosted by 36 cities in 21 countries but by cities
outside Europe only five occasions (Washington D.C. 1965, Los Angeles 1985, Christchurch 1989, Melbourne
2005 and 2009). The last summer games were held in Sofia, Bulgaria in 2013, and the next scheduled
summer games were held in Sansuni, Turkey in 2017. The last winter games were held in Khanty-
Mansiysk, Russian Federation in 2015.
The 2011 Winter games scheduled to be held in Vysoke Tatry, Slovakia were cancelled due to the lack
of readiness by the organizing committee to host the games. The International Committee of Deaf Sports
filed a criminal complaint against the Slovak Deaflympics Organizing Committee and its President Mr.
Jaromir Ruda. The criminal complaint demands reimbursement of the funds that were transferred to the
Slovak Deaflympics Organizing Committee from National Deaf Sports Federations, to cover hotel
accommodations and other Deaflympics-related expenses.
According to the Slovak newspaper, SME, “Jaromir Ruda head of the Slovak Organising Committee,
(is) a champion of promises and someone who is accused of a 1.6 million Euro Deaflympics-related fraud”.
In a letter to the United States Deaflympians, International Committee of Sports for the Deaf ICSD
President Craig Crowley expressed “his deep apologies for the cancellation of the 17th Winter Deaflympics”.
Currently the Slovak Deaflympie Committee and the Slovakia Association of Deaf Sportsmen Unions have
been suspended. In 2013, the Special Criminal Court in Banska Bystrica sentences Ruda to a prison term
of 14 and a half years for defrauding $1.6 million that should have been used for Winter Deaflympics.
Deaflympics Ideals
The ideals of Deaflympics are PER LUDOS AEQUALITAS which means to cherish the value and the
spirit of Deaflympics where Deaf athletes strive to reach the pinnacle of competition by equality through
sports and adhering to the ideals of Olympics.
Eligibility
To be eligible to compete in the Deaflympics,
1. Athletes must have a hearing loss of at least 55 decibels in the better ear.
2. They must first meet minimum eligibility criteria and be a member of an affiliated national association.
3. Athletes are forbidden to use any kind of hearing amplifications during competition to avoid taking
an unfair advantage over those not using these devices.
Symbol of Deaflympics
The logo, designed in 2003 by graphic design artist Ralph Fernandez, is a
positive and powerful symbol of the International Deaf Sports community. It ties
together strong elements: Sign language, deaf and international cultures, unity and
continuity. The hand shapes, “ok”, “good”, and “great” that overlap each other in a
circle, represent the original sign for “Deaflympics”. Together, the hand shapes
represent the sign for “united”. The centre of the logo represents the iris of the eye,
which defines deaf people as visual people; they must use their eyes to communicate.
The logo incorporates the four colours of the National flags of the world. The red, blue,
yellow and green represent the four regional confederations–the Asia Pacific Deaf Symbol of
Sports Confederation, the European Deaf Sports Organization, the Pan American Deaflympics
Deaf Sports Organization and the Confederation of rican Deaf Sports.
Countries Hosting First Five Summer Deaftympics
Game Year Hosting Country

XIX 2001 Rome, Italy
XX 2005 Melbourne, Australia
XXI 2009 Taipei, China
XXII 2013 Sofia, Bulgaria
XXIII 2017 Samson, Turkey
Countries Hosting Last Five Winter Deaftympics
Game Year Hosting Country

XV 2003 Sweden
XVI 2007 USA
XVII 2011 Slovakia
XVIII 2015 Russia
XIX 2019 Italy*

1. In which year “Spirit in Motion”–moto of Paralympics was used firstly?
(a) 1938 (b) 1994 (c) 2004 (d) 1904
2. Paralympic Games was a 1948 sporting competition held at Stoke Mandeville hospital
in: (C.B.S.E Text Book Question)
(a) England (b) United States of America Greece
(c) Germany (d) Greece
3. The founder of Special Olympics was: (C.B.S.E Text Book Question)
(a) Eunice Kennedy Shriver (b) John F. Kennedy
(c) Lyndon B. Johnson (d) Donald Trump
4. The first Special Olympics Games were held in: (C.B.S.E Text Book Question)
(a) Chicago (b) Paris
(c) New York (d) Washington D.C.
5. Match List-1 with List-2 and select the correct answer from the code given below:
List-1 List-2
1. Special Olympics Bharat 1896
2. Paralympics 2001
3. Deaflympics 1948
4. Modern Olympics Games 1987
(i) (ii) (iii) (iv)

(a) 3 4 2 1
(b) 3 4 1 2
(c) 4 3 1 2
(d) 4 3 2 1
6. Given below are the two statements labeled Assertion (A) and Reason (R):
Assertion (A) : The word ‘Paralympic’ is derived from the Greek preposition ‘para’ (beside or
alongside) and the word OLYMPIC.
Reason (R) : It means that the Paralympic Games are the parallel games to the Olympics and
illustrate how the two movements exist side by side.
In the context of above two statements which one of the following is correct.
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true and (R) is not the correct explanation of (A).
(c) (A) is true but (R) is false.
(d) (A) is false but (R) is true.
7. Special Olympic Bharat is a
(a) Autonomus body (b) National sports federation
(c) A branch of ministry of youth and sports (d) A branch of Indian Olympic Association
8. Which combination is a part of paralympics:
(a) Wheel chair user and blindness (b) Mently challenged cerebral plisses
(c) Retarded body part and wheel chair users (d) All above
9. Select the correct pair from the following:
(a) Muscle power—Paraplegia (b) Limb Defiency—Post Polio Syndrome
(c) Vision impairment—Ataxia (d) Intellectual impairment—Hypertonia
10. Special Olympic Bharat is organising different games and sports at national level since
(a) 2002 (b) 2005 (c) 2007 (d) 2010
11. What is the meaning of Agito?

(a) I move (b) All move (c) We move (d) None of these
12. Paralympics Kram is the highest achievement for the people related to
(a) Olympic (b) Paralympics (c) National games (d) School games
13. How many colours are there in the logo of Deaflympics?
(a) Four (b) Five (c) Three (d) Two
14. The ideal sentence of Paralympic is
(a) Motion and spirit (b) Spirit in motion
(c) Human and motion (d) Spirit with motion
15. How many colours are there in the symbol of Paralympics?
(a) Two (b) Four (c) Three (d) Five
16. Special Olympic Bharat was founded in which year?
(a) 1947 (b) 1987 (c) 1984 (d) 1990
17. The main objective of Special Olympic Bharat is to organise the tournaments for
(a) Only for girls (b) Divang children
(c) Only for boys (d) Only for the age between 20-30 years
18. The main objective of Special Olympic Bharat is the overall development by
(a) Providing opportunities to disabled children(b) Giving chance to play students
(c) By providing study material to students (d) By giving teenagers good meal
19. Special Olympic Bharat organises the tournaments not only for players but also for
(a) Trainers (b) Physical education teachers
(c) School teachers (d) Children below 12 years
20. When was IEDC introduced?
(a) 1989 (b) 1974 (c) 1998 (d) 1947
1. Define disability. (C.B.S.E Text Book Questions)
2. What is the role of school in encouraging participation of CWSN in PE?
(C.B.S.E Text Book Questions)
3. When and where did Paralympics start? What was the purpose of these games?
(C.B.S.E Text Book Questions)
4. What is the vision of the International Paralympic Committee? (C.B.S.E Text Book Questions)
5. What is the anthem of the Paralympics? (C.B.S.E Text Book Questions)
6. Differentiate between Special Olympics and Paralympics. (C.B.S.E Text Book Questions)
7. What do you know about Deaflympics? (C.B.S.E Text Book Questions)
1. Explain the aims and achievements of Special Olympic Bharat.
2. Write a short note on the history of Paralympics games.
1. Explain Deaflympics in detail.
2. Write in detail about the Special Olympics Bharat.
3. Explain broadly the Paralympics games.
6. Test and Measurement in Sports

6.1 FITNESS TEST – SAI KHELO INDIA FITNESS TEST IN SCHOOL
Age group 5-8 years. Class 1 to 3
In elementary grades 1-3, children should acquire Fundamental Movement Skills (FMS), leaving the
learning of specific physical activities to the later stages. FMS provides the building blocks for many
physical activities, such as playing sports, dancing and sports. Locomotor, manipulative and physical
management abilities are important for success in most sports and physical activities. Abilities of children
in classes 1-3 needs to be measured and tracked are:
1. Body Composition (BMI)
2. Coordination (Tapping Plate)
3. Balance (Flamingo Balance)
Which are important for controlling the body in various situations.
Body Mass Index
What it measures: Body composition mainly refers to the distribution of muscle mass and fat in the
body. Body shapes such as height, length and circumference are also grouped under this component.
Body mass index (BMI), which is calculated from body weight (W) and height (H). BMI = W / (H × H),
where W = body weight in kilograms and H is height in meters. A higher score usually indicates a higher
level of body fat.
Infrastructure/Equipment Required: Flat, clean surface, weighing machine, stadometer/measuring
tape affixed to a wall.
Scoring: Height recorded in cm and mm. Weight will be recorded in kilograms (kg) and grams (grams).
Record the weight to the nearest decimal fraction (for example, 25.1 kg). Record height accurately to the
nearest 0.1 cm
Measuring height accurately: Remove participant's shoes, heavy clothing, and hair jewellery, and
hair that interferes with measurement. Measure the height on a floor that is not carpeted and a flat is
against a surface such as a wall without molding. Ask the participant to stand with feet together, and back
against the wall. Make sure legs are straight, hands are at sides and shoulders are level. Make sure the
participant is looking straight ahead and the line of sight is parallel to floor. Take measurements while the
participant is standing with the head, shoulders, buttocks and heels touching a flat surface (the wall).
Depending on the participant’s overall body size, not all points may touch the wall. Use a flat headpiece to
make a right angle with the wall and lower the headpiece until it firmly touches the crown of the head. Make
sure the eyes of the measurer are at the same level as the headpiece. Lightly mark where the bottom of the
headpiece meets the wall. Then, use a metal tape to measure the height from the base on the floor to the
measurement marked on the wall. Record height accurately to the nearest 0.1 centimeter.
Measuring weight accurately: Use a digital scale. Avoid using spring loaded bathroom scales. Place
the scale on a hard floor (such as tile or wood) rather than on carpet. Have the participant remove heavy
clothing such as shoes and sweaters. Ask the participant to stand with both feet in the center of the scale.
Record the weight to the nearest decimal fraction (for example, 25.1 kg).
Plate Tapping Test
What it measures: Tests speed and coordination of limb movement.
Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs (20 cm diameter),
rectangle (30 × 20 cm), stopwatch.
Scoring: Time taken to complete 25 cycles is movement.
How to Display: If possible, the height of the table should be
adjusted so that the subject stands comfortably in front of the disc.
Two yellow discs are placed on a table with their centers at a
distance of 60 cm. The rectangle is placed at equal distance between
the two discs. The non-preferred hand is placed on the rectangle, the
subject as quickly as possible between the discs on the hand in the
middle the favourite moves the hand back and forth. This action is
repeated for 25 complete cycles (50 taps).
Administrative Tips: Participants should be encouraged to
stand in a balanced posture, feet shoulder width apart. Results are
usually better if the participant can maintain a constant pace during Plate Tapping Test
most of the race.
Flamingo Balance Test
What it measures: Ability to balance successfully on one leg.
This single leg balance test measures the strength of the leg, pelvic
and trunk muscles as well as static balance.
Required infrastructure/equipment: A non-slippery surface,
the stopwatch, can only be done by standing on a beam.
Scoring: The total number of falls or loss of balance in 60
seconds of balance is recorded. If there is more than 15 falls in the
first 30 seconds, the test is over.
How to Perform: Stand on the beam. Maintain balance by
Flamingo Balance Test
holding the instructor's hand (if necessary to start). When balancing
on the preferred leg, the free leg is bent at the knee and the foot of this leg is kept close to the buttocks.
Start the clock as the instructor leaves the participant/subject. Stop the stopwatch each time the subject
loses balance (either by falling off the beam or releasing the foot while holding it). Start again time after
time until they lose balance. Count the number of falls in 60 seconds of balance. If falls more than 15 times
in the first 30 seconds, the test is terminated.
Administrative Tips: Participants should be encouraged to focus directly on stationary objects.
Age Group 9-12 Years/Class 4-12 : BMI, 50 mt Speed Test, 600 mt Run/Walk, Sit &
Reach Flexibility Test, Strength Test (Abdominal Partial Curl Up, Push-Ups for Boys,
Modified Push-Ups for Girls)
Body Mass Index is the abbreviation i.e. BMI body count is also known as Quetelet index because it
was invented by Adolphe Quetelet who was socialogist, methematician and statistician. It is a simple
method of estimating the healthy body weight of the healthy body weight of a man or woman in relation
to his height. It does not measure the percentage of fat in the body but rather a healthy body weight, which
is a very useful tool for the individual. BMI of a person to such a load,m the load the weight of the accepted
weight or the schooling comes in the pigs. In reduce weight or whether he needs body weight, the body
weight of a person is too much for protective measures against health hazards from categories, the large
mass index also depends on the gender of the person. It is worth noting were that the result of children and
aged may not be same as the ratio of children in this age group varies.
BMI depends on the gender height and weight of a individual.
Formula for caculating MBI is given as under
Body weight (kg)
MBI =
Height × Height (m)
kg
=
m2
For example if a person weight is 60 kg and height is 1.50 m then
60 60
MBI = = = 26.6 kg/m2
1.50 ×1.50 2.25
To make it more clear we take another example :
Example : If the weight of a person is 80 kg and his height is 1.70 m, then the BMI will be
80 80
BMI = =
(1.70 ×1.70)2 2.89
= 27.68 kg/m2
in other words it falls in over weight category.
BMI Index Cahrt
S.No. Category BMI
1. Less weight < 18.5

2. Healthy 18.5 > 24.9
3. Over weight 25.0 > 29.9
4. Obese I 30.0 > 34.9
5. Obese II 35.0 > 39.9 rd
6. Obese III > 40 and above
Precautions During Measurement

(i) The scale is set to zero before the person steps.
(ii) The weight of a body should be on a reliable weighing machine.
(iii) At least one should be dressed while carrying the weight of the body.
(iv) While measuring the height one should be barefoot and should stand straight.
The ability of a player to perform effectively in his particular field is called game confirmation. In other
words the ability of an athlete to perform physical actions or activities is called game confirmation.
The following test methods are used for it :
1. 50 yards standing start 2. 600 yards Run/walk
3. Sit and reach trial. 4. Partial curl up.
5. Push-up (Boys) 6. Modified Push-ups (Girl)
Procedure for Youth Fitness Test
All the stages of this test method can be conducted in open ground or gymnasium hall. The following
items are included in the motor fitness test :
1. 50-Yards Dash
Before starting this race, warm-up should be done, practice
of start should be one foot ahead of the other.
Objective : The player’s acceleration, race or speed is
determined.
Marking Equipment/Tools : Marking cones, stop watch, 50 Yards
clear and flat space.
Method : In this fast paced race, a line is drawn at a
distance of 50 yards. The examiner stands ready to run past the
starting line. As soon as she is ordered to ‘Go’, she tries to cross 50 Yards Dash
the second line by running. Time Keeper starts taking time. His score is the time taken to cross the finish
line from the starting line.
Scoring : If there are two stopwatches, then the time of two examinees at the same time are noted
simultaneously. In time saved up to one tenth of the saved amount is noted. This checks the movement of
the lower part of the body.
2. 600-Yard Run/Walk
Objective : It tests the aerobic fitness, cardiovascular system,
stamina and endurance of the athlete.
Equipment : This requires tracks, marking cones, stop watch,
records sheets.
Method : The student stands immediately behind the starting
line to start the race, then as soon as the instruction is given, the
candidate runs or walks from the starting line. A distance of 600
yards and its mean the last line has to be crossed.
Scoring : The time taken to cross the finish line from the
600 Yards Run/Walk
starting line is considered his score. The time of this run is noted in
minutes and in seconds.
3. Sit and Reach
This test was started by Wells and Dillon in 1952. This test is
done to measure the flexibility of the athlete, especially the muscles
of the lower part of the waist and the muscles of the groin area. This
test is very important because if there is less flexibility in the lower
part of the body, then back pain can occur.
Objective : To measure the elasticity of the lower part of the
body.
Equipment/Tools : A flat floor, a pen, a box that 12'' × 12''
(side), 12'' × 10'' (Front and Back) 12'' × 12'' (Top) and recording
Sit and Reach
sheets are required.
Method/Precesser : In this test, the candidate should sit barefoot with his legs straight forward
without bending his knees in such a way that the soles of his feet should be directly adjacent to the box.
Both knees should remain straight on the floor. Try to move both the hands forward on the line of
measurement on the pillow by keeping both the palms down. cm/mm on the sheet. Enter the grade. The
vertical plane where the feet will be, exactly 23 cm. But it should be mark more Shakes are not to be used
to reach the distance. In case of maximum access, the candidate has to keep himself/herself stop for 2
seconds.
Scoring : The distance obtained on the deck is noted as a score. This calculation is done to the nearest
centimeter or half an inch of the distance covered by the fingers of both the hands.
Norms of Sit and Reach Test
Category 15-19 years 20-29 years 30-39 years 40-49 years 50-59 years 60-69 years
Male Woman Male Woman Male Woman Male Woman Male Woman Male Woman
High 38 42 39 40 34 37 34 37 34 38 32 34
Above average 34-38 38-42 34-39 37-40 33-37 36-40 29-34 34-37 28-34 33-36 25-32 31-34
Average 29-33 34-37 30-33 33-36 28-32 32-35 24-28 30-33 24-27 30-32 20-24 27-30
Below average 24-28 29-33 25-29 28-32 23-27 27-31 18-23 25-29 16-23 25-29 15-17 23-26
Lower 24 29 25 28 23 27 18 25 16 25 15 23
4. Partial Curl-up
Objective : Measurement of abdominal strength and endurance.
Equipment : Flat floor, recording sheet and stopwatch.
Method : The student will lie on his back on a clean, flat and soft floor. Knees are bent at 90° angle,
feet and hips should be 12 inches apart. The hands should be straight at the side of the body and the palms
should be facing down on the floor. When doing sit-ups, the palm will not leave the floor but will slide on
the floor. Do not rise fully while doing partial curl-ups - only the head and chest have to be raised by 2
inches, hence it is also called half sit-ups.
Scoring : In this test, the number of sit-ups to be performed in a given time has to be noted. If they
are doing it from 9 to 14 years of age, then the time should be 30 seconds and if they are doing it more than
15 years of age then the time will be 1 minute. It consists of completing a partial curl-up in about three
hundredths. The curl-up is to continue as long as the athlete maintains the rhythm. There is no stopping
in this, this process goes on continuously. It takes about 3 seconds to do a complete partial curlup.
(1.5 ft overhead and 1.5 ft rest position) Now the number of curl-ups he does in this given time is his score.
Partial partial curl-up wave standard for Men and Women
Standard for men Standard for Women

Age Normal Level Challenging Level Age Normal Level Challenging Level
10 22 48 10 22 46
12 28 55 12 26 52
15 34 66 15 32 60
5. Pull-ups (for boys)

Purpose : By doing pull-ups, the shoulders and chest of boys are developed. With this the strength of
the upper part of the body is measured.
Equipment : Clear and flat space, stop watch, recording sheets are required.
Method : In this, the force of the stomach is lying upside down. After this, giving the full weight of
the body on the feet, paws and palms, the body is carried upstairs. In this, the hips remain slightly lower
and the shoulders and wrists remain in one line. Keep the neck loose. Then while bending the hands at the
elbows, bring the body down, then bring it up. While going down there is isocentric motion, in this our
muscles are stretched, so while going down. Have to go slowly, and when coming up, it’s a cocentric motion
that causes the muscles to contract.
Scoring : If 9 to 14 years boys are doing this, then the number of push-ups you do in 30 seconds will
be their score and if they do more than 15 then how many push-ups have been done in 1 minute, the score
will be considered on the basis of number will go.
6. Modified Push-ups (for girls)
Push-ups are one of the oldest and classic body strengthening exercises.
Purpose : To increase the strength of arm, arm, chest muscles. This not only keeps the body fit but
also makes the body attractive.
Equipment : Requires clean flat space,
stotp watch, recording sheets.
Method : Make the student lie down on his
stomach. Then with the toes of the feet and the
palms of the hands, lift the full weight of the
body. Keep the hands away from the body. Keep
this in mind, arms and shoulders should be
straight, elbows should not be too stretchy, then
bend the elbows and bring the whole body towards Partial Curl-ups Push-ups
the floor. Then take it back to the top. These exercises will develop shoulders, chest and triceps. It can also
be done by putting hands on a bench or wall or by resting the knees on the ground and spreading the legs
below the knees, but the breath has to be taken care of.
Scoring : In this test, the number of push-ups girls do up to 30 seconds is considered the same score.
In the initial round, 8 to 10 push-ups should be done, gradually increasing the time and number
Table of Average Standards for Pull-ups for Boys and Modified Push-Ups for Girls
Standard for Men Standard for Women

Age Normal Level Challenging Level Age Normal Level Challenging Level
11 11 23 11 8 17
13 13 25 13 8· 18
15 16 27 15 9 19
PRACTICE QUESTION 6.1

1. The purpose of the partial curl-up is :
(a) To measure the explosive power of the legs
(b) To measure the acceleration speed
(c) To measure abdominal strength
(d) To measure changes in speed and direction and control over the body
2. Modified push-ups is :
(a) Football players (b) Tennis players
(d) For the Wryfet players (d) For the girls
3. The acceleration speed of an athlete is measured in?
(a) 4 × 10 m. Shuttle Run (b) 50 Yard Standing Start
(c) Sit and reach test (d) Modified push-ups (for girls)
4. Which test measures abdominal strength?
(a) 50 m standing start (b) Sit and reach test (c) Partial curl-up test (d) 600 yard run
5. What is measured by sit and reach test?
(a) Capacity (b) Stamina (c) Flexibility (d) Muscle speed
6. What is the ability of a player to perform effectively in a specific game called
(a) Motor satisfaction (b) Fitness motor
(c) Motor fitness (d) None of these
7. Name the category in which 600 yards run test falls.
(a) Track and Field (b) Singles Games (c) Group Games (d) None of these
8. What age group is the 6 minute speed test for?
(a) For teenagers (b) For youth (c) For adults (d) For senior citizens
1. The following items are used for which test?
(i) Sit and Reach Test
(ii) Partial Curl Test
(iii) 4 × 10m Shuttle Run
(iv) Modified Push Ups

1. Briefly explain Modified Push-ups (for girls).
2. What is a partial curl-up test?
3. Detail the Sit and Reach Test.
4. Write the procedure for determining the tolerance of the upper body.
5. What is the 4×10 meter shuttle race?
1. Explain in detail the benefits and procedure of 600 yard walk and run test.
2. Write the test items for motor fitness. Explain any two test items in detail.
3. Mention the conditions required for standing broad jump.
6.2 COMPUTING BASAL METABOLIC RATE (BMR)

Basal Metabolic Rate
Administrative Tips: Participants should be encouraged to focus directly on stationary objects.
Even at rest, your body burns calories by performing basic functions to sustain life, such as:
1. Breath 2. Spread 3. Nutrient Processing 4. Cell Production
Basal metabolic rate is the number of calories your body needs to perform its most basic (basal)
subsistence functions.
Basal Metabolic Rate vs. Resting Metabolic Rate
Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR). While
BMR is the minimum number of calories required for basic functions at rest, RMR, also known as resting
energy expenditure (REE), is the number of calories your body burns during rest.
Although BMR and RMR are slightly different from each other, your RMR should be an accurate
estimate of your BMR.
How to Estimate Your BMR
A popular method of estimating BMR is the Harris-Benedict formula, which takes into account weight,
height, age, and gender.
Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
Male: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years) Why would you want
to know your BMR?
Your BMR can be used to help you gain, lose, or maintain your weight. By knowing how many calories
you burn, you can know how many calories to consume. Simply put:
Is your goal to maintain your weight? Eat as many calories as you burn. Is your goal to gain weight?
Consume more calories than you burn. Is your goal to lose weight? Consume fewer calories than you burn.
How many calories do you need per day.
If you have estimated your BMR using the Harris-Benedict formula, your next step is to include the
number of calories you burn during daily activities based on your lifestyle:
Motionless : If you do minimal or no exercise, multiply your BMR by 1.2. Less active. If you do light
exercise one to three days a week, your BMR Multiply by 1.375.
Moderately active : If you do moderate exercise three to five days a week, your BMR Multiply by 1.55.
Very active : If you exercise hard six to seven days a week, multiply your BMR by 1.725.
Extra active : If you exercise very hard six to seven days a week or if you do physical work, multiply
your BMR by 1.9.
The final number is approximately how many calories you need on a daily basis to maintain your
weight.
Of course, this is a guess. According to a 2007 study Reliable source
The formula would be more accurate if it included body composition, weight history, and other factors
that have been shown to affect BMR.
How can you change your BMR
Your BMR is determined by several factors, including:
Gender Weight Height Age
Weight history Body composition Genetic factors
Among these factors, you can take steps to change your weight and body composition. So if you want
to change your BMR, your first step should be to lose weight and increase muscle mass.
A 2010 review from Reliable Sources indicated that resistance training can improve lean body mass
composition and maintain a reduction in fat mass, thereby increasing BMR.

1. What is BMR :
(a) Basal Matabolic Rate (b) Mody Mas Rate
(c) Ball Mass round (d) All the above
2. BMI includes :
(a) Weight and height (b) Gender
(d) Age (d) All the above
8. Biomechanics and Sports

8.2 EQUILIBRIUM—DYNAMIC AND STATIC CENTRE OF GRAVITY AND
ITS APPLICATION IN SPORTS
Equilibrium
The condition of a system in which competing influences are balanced, resulting in no change is called
Equilibrium.
When all the forces acting on the body are counter-balanced by equal and opposite forces,
that the sum of the forces may equal zero, it is called the state of equilibrium. In other words
equilibrium takes place when the resultant force acting on a point is zero, i.e., the vector sum of all forces
zero. A state of equilibrium occurs when the body's centre of gravity is over its base of support
an the line of gravity falls within the base. The greater is the body surface in contact with the ground,
the larger is the base of support. Thus a sitting position has a larger base of support than a standing position.
Type of Equilibrium
Equilibrium is of two kinds: (1) Dynamic Equilibrium, (2) Static
Equilibrium.
1. Dynamic Equilibrium
Keeping balance of the body while doing various physical activities
is called dynamic equilibrium. As motion is the main part of most of the
sports, equilibrium is a must for getting success and for doing activities
in exciting and efficient manner. For example, when someone is running
or doing a cartwheel in gymnastics.
Dynamic Equilibrium
2. Static Equilibrium
When the centre of gravity is in static position, it is static equilibrium. It is a must for static
equilibrium th the centre of gravity of body should be inside fulcrum. For example, doing hand stand in the
beginning of floor events in Gymnastics is static position.
Principles of Static Equilibrium
Stability is related to equilibrium in sports. Here are the following principles of maintaining the
stability of bod
1. Stability can be achieved by widening the base of support: Widening the base of support helps
to achieve greater stability. For example, while standing spreading the feet in the direction of movement
ad stability. Where a stance is required, using both hands and feet creates the widest base.
2. Stability is proportionate to the weight of body: The person or the thing which is weighing
more will have the higher stability. For e.g., it is harder to move a heavier person than a lighter one. Games
like boxing, judo and wrestling are played according to weight on the principle of this.
3. The lower the centre of gravity is to the base of support, the greater the stability: When
a player does an activity which needs stability, the player should lower his centre of gravity. For example
when a player bends his knees while running, he can stop sooner and more efficiently. Similarly, a wrestler
half sits to maintain his stability. Even a shot put thrower bends his knees in the end so that he may avoid
a foul.
4. The nearer the centre of gravity is to the centre of the base of support the more stable the
body: When the centre of gravity extends beyond the boundaries of the base of support, man’s balance is
lost. Keeping the body's weight centered over the base of support helps maintain stability. For example,
while walking on a balance beam one requires a small base of support. Balance is lost soon in these
activities. When balance is lost, the arm or legs on the opposite sides from which the gymnast is leaving
is raised to shift t centre of gravity back towards the base of support.
5. Stability increases by keeping the centre of gravity low: If anyone has the lower centre of
gravity then he will have better stability. Example, a wrestler sits half to get more stability.
6. Direction of an acting force: If the direction of an acting force is known, stability can be increased
by moving the line of gravity as close as possible to the edge of the base where the force is expected.
The nearer the centre of gravity is to the centre of Stability can be achieved by widening
the base of support the more stable the body the base of support
Low base of stability Gravity line at the (other Centre of gravity at bottom and
means less stability in gravity line (more stability)
Centre of gravity at bottom High centre of gravity and Very high gravity centre
and greater base less base for stability and shorter bas
(more stability) (more stability) (very low stability)
Centre of Gravity and Its Application in Sports
Centre of gravity is an imaginary point around which the body or an object is balanced. This point plays
important role in all situations of balance.
Each person or a thing has a centre of gravity which keeps on changing according to their movements.
In one’s body, the centre of weight is known as centre of gravity. It can be within or outside the body. As
a person moves on, it keeps on changing. It also depends on a person’s shape. When a person stands straight
keeping both his hands at the sides, centre of gravity is located at the level of buttocks. The knowledge of
centre of gravity for players is a must. For example, in basketball, during a jump a player swings both arms
forward and upward to assist in gaining height. When a player is in the air, he allows one arm to drop to
his side and tries to get maximum reach with the other arm.
In sports, player’s centre of gravity plays an important role in his playing capacity. So the players
should pay attention towards their centre of gravity and balance. While playing a player should follow the
below mentioned things:
I. The edge of the base line of centre of gravity is proportionate to the movement in one direction.
II. Balance is indirectly proportional to the height of centre of gravity from the base, i.e., the higher
object the lesser the balance.
III. To maintain balance, the centre of gravity should be kept under base line.
IV. Balance is proportionate to the weight of body or the balance will be greater as the weight is
heavier
Use of Centre of Gravity in Sports
To get the better results and to be strong, the position of centre of gravity is quite important.
1. Defense Position in Basketball and Volleyball: To get a high defense position in volleyball
basketball the players spread their legs to lower the centre of gravity towards the base.
2. Sprints: Starts in Sprints in athletics is another example of use of centre of gravity. We have to
take an instant start in sprints. So, we take our weight on our hands in “Set” position. So, we can
start immediately while balancing our weight. Initially, the centre of gravity of the body falls on
the edge of the base line of hands. If the centre of gravity falls behind the line then it may take time
to start because it will require a greater force to go ahead.
3. Wrestling: If a wrestler falls on the mat and
his arms spread and his both knees and legs
are on the mat then at this stage he gets a
proper balance position. In this position, it is
quite tough for the opposite player to remove
him.
4. Gymnastics: If a gymnast is performing hand
stand then his centre of gravity should be
between the vertical lines of hands, otherwise
he will lose his balance and fall. Gymnastics

1. When the sum of force acting upon the object and sum of the movement acting upon the body is
both equal to zero then the body is said to being: (CBSE Text Book Question)
(a) Equilibrium (b) Static Equilibrium
(c) Dynamic Equilibrium (d) Zero Force
2. The position of centre of gravity changes depending upon the: (CBSE Text Book Question)
(a) Position of force (b) Position of the body
(c) Position of intersection of force (d) Position of stability
3. Centre of gravity is the average location of an object: (CBSE Text Book Question)
(a) Weight (b) Force (c) Balance (d) Velocity
4. Match List-1 with List-2 and select the correct answer from the code given below:
List-1 List-2
1 It is an imaginary point around which the body or an object is Equilibrium
balanced.
2 When all the forces acting on the body are counter-balanced by Dynamic Equilibrium
equal and opposite forces, so that the sum of the forces may
equal zero, it is called
3 Keeping balance of the body while doing various physical Static Equilibrium
activities is, it is called
4 Doing hand stand in the beginning of floor events in gymnastics Centre of gravity
is
Code :
(i) (ii) (iii) (iv)
(a) 1 2 3 4
(b) 4 1 2 3
(c) 3 1 2 4
(d) 2 3 4 1
5. Given below are the two statements labeled Assertion (A) and Reason (R) :
Assertion (A): We have to take an instant start in sprints.
Reason (R): So, we take our weight on our hands in “Set” position. In the context of above two
statements which one of the following is correct.
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true and (R) is not the correct explanation of (A).
(c) (A) is true but (R) is false.
(d) (A) is false but (R) is true.
6. To maintain the balance the centre of gravity should be kept
(a) Above base line (b) Between base line (c) Under base line (d) None of these
7. One kind of equilibrium is static, other one is
(a) Dynamic (b) Powerful (c) Strengthy (d) None of these
8. A state in which opposing forces acting upon a body are balanced or equal to zero is
called
(a) Line of gravity (b) Centre of gravity (c) Equilibrium (d) Base of support
9. When some one is performing a cartwheel in gymnastics which type of equilibrium is

the person showing?
(a) Static (b) Dynamic (c) Both (d) None
1. What do you understand by equilibrium? What are the types of equilibrium?
2. Define centre of gravity. (CBSE Text Book Question)
1. Explain the principles of equilibrium. (CBSE Text Book Question)
2. What things should a player keep in mind while playing? (CBSE Text Book Question)
3. Explain the types of equilibrium. (CBSE Text Book Question)
4. Which position is compulsory for static equilibrium? (CBSE Text Book Question)
1. What is the centre of gravity? Explain its role in sports.
8.4 PROJECTILE IN SPORTS

Projectile and Factors Affecting Projectile Trajectory
Projectile
When an object is thrown into space horizontally or at an acute angle and under the action of gravity,
it is called a projectile. Two types of forces are applied to any projectile – first, gravitational force and second
air resistance. The wind resistance of an object varies greatly and depends on the shape of the object and
the environmental conditions in which it is released or projected. The path or path traversed by a projectile
is called a trajectory or parabola. There are many examples of projectiles in the field of sports; For example,
bullet fired from rifle or pistol in shooting, arrow in archery, shot in shot, hammer in hammer throw, javelin
in javelin throw and athlete's jump in long jump etc.
Factors Affecting on Object’s Flight Projectile Trajectory
If we do not consider air resistance and friction, then the following factors affect the flight or projectile
trajectory of an object (athlete, sphere, javelin, hammer or ball etc.).
1. Angle of Projection: When an object is projected from different
angles (as shown in the figure), it covers different distances. When it is
released or projected making a parabola path at an angle of 30°, it covers
a short distance i.e. a b. When it is projected at an angle of 60°, it covers
a distance a c and when it is released at an angle of 45° making a
parabola path, it covers the maximum distance i.e. distance a d. Here it
is assumed that the initial velocity is the same in all cases. Hence any
object or device; For example, the distance covered by a hammer, sphere
or javelin depends on the angle of release of the projectile. Scientifically
it can be said that 45° angle is the best to get maximum distance. If an
object is projected at an angle of 90°, it does not cover any distance but D
A 30° 45° 60° 60° 30° B C 45°
falls at the same place from which it is projected.
2. Projection Height Relevant to the Landing Surface: If the launch height and landing surface
are the same, then the object should be thrown or released at an angle of 45°. If the level of landing surface
is more than the projection height, then the angle of projection should be increased i.e. more than the angle
of 45°. If the level of landing surface is less than the projection height, then the angle of projection should
be decreased i.e. less than the angle of 45°. Therefore, the horizontal
distance of an object depends on the height of the projection and the
relevancy of the landing surface does. For example, if a golfer hits the ball
from the top of a hill, that golfer will hit the ball a greater distance than
a golfer who hits from the bottom of the hill. The ball will be in the air for
Initial vertical
a longer period of time, so the ball will have a good chance of getting the
distance. In order to get more second in the javelin, the throwers hold the
Projectile way
javelin from above so that it can get more height while throwing Javelin.
3. Initial Velocity: The distance covered by an object also depends
on the initial velocity of the projectile. If the initial velocity is high then
the object covers maximum distance whereas if the initial velocity is less
then the object covers less distance Initial velocity of projectile
4. Gravity: It is the force by which the earth attracts any object towards its centre. The greater the
weight of any object, the greater will be the effect of gravity on that object. The force of gravity reduces the
height attained by any projectile. Gravitational force stops the upward motion of any object, limiting its
vertical component and pulling it back to the earth.
Vertical component
Projectile way of object
Horizontal component
Function of centre of gravity

5. Air Resistance: When a projectile is moving in the air, the resistance of the air reduces its speed.
Air resistance reduces the horizontal component of any projectile. Although air resistance on any object of
a field is very low, but if you want to increase the horizontal component of a field, it is necessary to consider
the air resistance. The factors related to the for air resistance acting on a projectile are as follows:
(a) The surface of the object quantity of air resistance depends on the surface of the object :
If the surface of an object (football, cricket ball, etc.) is rough, then the resistance on it will also be more.
(b) Surface to Volume Ratio: The higher the surface to volume ratio, the more air resistance will
affect the lifespan of the material. For example, a badminton shuttle will have more air resistance
than a golf ball, because shuttles have pores.
(c) Mass: Air resistance depends on the mass of an object. If the mass of an object is less then the
amount of air resistance acting on it will be high. For example, the air resistance on a wing will
be greater than that of a stone.
(d) Speed: If the speed of an object increases, then the air resistance on it also increases. This happens
due to friction. For example a space craft.
6. Rotation or Spin: Rotation or spin also affects the flight of an object. In fact, the amount and
direction of rotation acting on a projectile directly affects the distance covered by that projectile. The major
reason behind this fact is the air pressure acting on the ball. For example, in a tennis shot, the ball travels
less distance in top spin than in back spin. In fact, during top spin, an area of high air pressure is created
on the upper part of the ball, while an area of low air pressure is created on the lower side. The air moves
from high to low pressure area, as a result of which the ball suddenly dives down and travels less distance.
During a back spin, an area of high air pressure is produced at the bottom of the ball while an area of low
air pressure is produced on the top. Air moves from high pressure to low pressure, due to which the ball
stays in the air for a longer time and travels a greater distance.

1. Affects the projectile of an object :
(a) Angle of projectile (b) Centre of gravity (c) Fruction (d) All the above
2. Throwing shotput at maximum distance depends on :
(a) 45° (b) 80° (c) 70° (d) 60°
1. What are the factors of projectile with air resistance?
1. What is the relation between height and landing?
1. Write the factors that effects projectile?
9. Psychology and Sports

9.3 PSYCHOLOGICAL ATTRIBUTES IN SPORTS – SELF ESTEEM,
MENTAL IMAGERY, SELF TALK, GOAL SETTING
Goal setting is a mental training technique that can be used to increase an individual’s commitment
towards achieving a personal goal and this can be separated into short, medium and long term goals. These
goals can be broken down into three categories :
1. Outcome goals, 2. Performance goals 3. Process goals
Outcome goals deal with specific results in competition, while performance goals deal with helping an
athlete make improvements over a period of time. Process goals are the aspects a competitor should be
concentrating on when carrying out a specific skill.
How goal setting improves performance?
The advantage of goal setting is that it helps boost performance levels by achieving targets or as Kelly
Bourne points out:
The main aim of goal setting focuses on increasing individuals’ motivational levels to achieve success
by directing attention and applying energy levels into achieving the overall goal.
However, a cautionary note, there can be drawbacks to goal setting and these should be addressed as
early as possible in the process. Athletes often don’t see the value in setting goals, consider them boring and
taking up too much time. They can also set themselves the wrong types of goals and fail before they even
start. Education is key to the process. Ultimately it is worth the effort to overcome these obstacles and
coaches should highlight the value of goal setting for athletes to help them achieve optimal performance.
Goal setting can be one of the most important skills to teach athletes in order to help them optimize
their performance. It can help them focus on what is important and give them a sense of control and positive
self-direction. SMART goals can help athletes gain confidence and believe in their ability to succeed. Goal
setting can improve performance, influence motivation, and help athletes reach their potential.
Self-talk
Self-talk is defined as the verbalization or statements athletes repeat to themselves prior to or during
skill execution. Performing these techniques can improve focus and slow the brain down, giving it the ability
to devote more “power” to the specific task at hand. The goal of self-talk is to replace negative thinking with
more positive messages. For instance, a basketball player preparing to shoot free throws should never tell
him or herself, “I am not going to make this shot.” If they do, they need to consider how self-talk can help
them. Another example is the 5k runner who is past by another runner should not be discouraged, rather
they should turn to a mental statement, “I can catch them. I've done this before.”
Some quick tips for developing self-talk are:
1. Choose a phrase. It can be as simple as “I’m running strong,” or “Relax, relax, relax.” Repeat your
phrase over and over either during or leading up to your specific task.
2. Practice your phrase at a deeper level. Once you’ve successfully utilized your phrase, use it more
specifically. For the basketball player, “I’ve made this shot before, and it’s doable,” or the runner
coming into the last mile of their race, I’m in great shape, finish strong.” Never give up. The power
of the mind is strong.
Practicing these components of self-talk can decrease anxiety and increase overall performance.
Mental Imagery
Mental imagery involves the athlete imagining themselves in an environment performing a specific
activity using their senses (sight, hear, feel and smell). The images should have the athlete performing
successfully and feeling satisfied with their performance.
What can mental imagery be used for?
Mental Imagery can be used to:
Familiarise the athlete with a competition site, a racecourse, a complex play pattern or routine etc.
Motivate the athlete by recalling images of their goals for that session, or of success in a past competition
or beating a competitor in a competition.
Perfect skills or skill sequences the athlete is learning or refining Reduce negative thoughts by focusing
on positive outcomes.
Refocus : The athlete when the need arises, e.g. if performance is feeling sluggish, the imagery of a
previous best performance or previous best event focus can help get things back on track.
See success : Where the athlete sees themselves performing skills correctly and the desired outcomes
set the stage for a performance with a complete mental run-through of their performance's key elements
to set the athlete’s desired pre-competition feelings and focus.
Mental imagery should not focus on the outcome but on the actions to achieve the desired outcome.
What are the benefits?
Mental Imagery itself can be useful in several circumstances, including: eveloping self-confidence.
Developing pre-competition and competition strategies which teach athletes to cope with new situations
before they ncounter them.
Helping the athlete to focus his/her attention or concentrate on a particular skill he/she is trying to
learn or develop e competition situation
When combined with relaxation, it is useful in:
 The promotion of rest, recovery and recuperation.
 The removal of stress-related reactions, e.g. muscular tension.
 Establishing a physical and mental state which has an increased receptivity to positive mental imagery.
 Establishing an appropriate level of physical and mental arousal before a competition.
Self Esteem
Self esteem is defined by the degree worth and competence that we attribute to ourselves.
Through sport, we may enhance our self esteem by having a positive image of our bodies and the
physical skills and abilities that we develop. We feel positive self worth through the recognition that we
receive from family and friends and the social relationships that develop as a result of our involvement in
sport and physical activity. Yet, we may be vulnerable to low self esteem in sport and physical activity if
we perceive our body to be inadequate, unfit or inappropriate for our selected activity. We may feel that our
self-worth is judged on our losses and wins versus our abilities and ntentions. The intensive participation
in sport may lead to social isolation and lack of amily support. All of these negative emotions need to be
refocused in order to build ositive self-esteem.
Coaches, physical education teachers and active living leaders can positively influence self-esteem and
provide girls and women with ongoing incentive to participate and ersonally succeed in physical activity
endeavours.
How can Individuals Enhance Self-Esteem : Coaches, Leaders and Teachers Practice mutual
respect and learn all articipants’ names Provide sincere, positive incouragement and recognize effort. Listen
to your athletes and articipants. Acknowledge the eelings behind what a young oman is saying.
Show unconditional regard : When a young woman misbehaves, dislike the behaviour, not the
person avoid sex-stereotyped activities and moments, such as “don’t act like this” or “you’re just a tomboy”
avoid comments about body size and shape, reinforce comments out ability and skill, raise girls for their
skills and successes, instead of praising them for their appearance. Tell them you did a great job today’ not
‘you k great today’.
Ask young athletes : “How the game went” versus "did you win?" You find that they speak of their
personal best moments as the highlight and not the final score, Encourage young men to talk out feelings
and to solve blems in non-violent ways incourage young women to dare boundaries and to say no in an
assertive not aggressive manner.
Interact in intentionally inclusive ways : Reject all discrimination or reotyping based on gender,
race, age, ethnicity, body size, ability or sexual orientation.

1. Psycology ability in sports is useful for :
(a) Development of games (b) Development of skills
(c) Positive progress (d) All the above
II. Short Answer Type Questions (3 marks, 100 words)
1. Explain the role of self talk in sports.
III. Long Answer Type Questions (5 marks, 200 words)
1. Describe psychological attributes?
10. Training in Sports

Training is a process of preparing an individual for any event, activity or job. Usually in sports, we use
the term sports training, which denotes the sense of preparing sports persons for the highest level of
performance.
According to Mathew, “Sports training is the basic form of preparation of a sportsman.”
According to Dale, “Training is a organised process which an individual does it to achieve predetermined
knowledge, skill and performance goals”.
The word ‘training’ is not new concept. However this term has been used since ancient period. Training
means the process of preparation of some task. As here the main task is to provide fitness and conditioning.
This is the reason this term is used so frequently in sports. That is why it is known as Sports Training.
Sports training and players preparation are main constituents of this process. In other words it is a
systematically planned preparation of various set of exercises in order to achieve desired goals.
10.1 CONCEPT OF TALENT IDENTIFICATION AND TALENT

DEVELOPMENT IN SPORTS
National Sports Talent Search Development
Under National Sports Talent Search Development scheme students are selected on the basis of their
Interests and skills profeciancies. Every year 1000 student are selected in different discipline and each
student is also provided 5,00,000 (5 lakh) Rs. scholarship. This is a very good platform for all skillful
students as in this scheme talent from all over India is being discovered in various sports discipline.
Objectives of Talent Development Programme
1. To search sports talent at grass root level.
2. To select students on the basis of their size, physical abilities, physical disabilities and interest of
the student.
3. To promote sports academies at school level, district level and state level.
4. To avail sports facilities to the students.
5. To give platform to sports talent.
6. To provide financial support to underpreviledged students.
7. Personal development of student.
8. Community development of society.
9. National Development.
10. Employment Opportunity Development.
Talent Search Development Programme
This programme was first introduced in 2018 by Sports Authority of India (SAI) under “Khelo India
Programme” to search Talent and develop those skills in them by giving them the platform to show and
perform their skills and abilities. Those students who perform extraordinary in these completion are
awarded and acknowledged and also given chance to be selected under this scheme. The students after given
a chance went through a selection process, after selection these students are given training by the expert
coaches. Coaches can also call any student to appear for trials on the basis of the extraordinary performance
at National and International level.
After selection, game specific training are given to the student in sports camps in various disciplines
of sports where a group of experts like coaches, dietician, physiotherapist, fitness trainer, sports player and
sports experts works as a team together to achieve determined goals.

1. What is the main objective of “Khelo India Programme”.
(a) To collect funds (b) To provide degree (c) To search talent (d) None of the above
2. Under National Talent Search Programme. How many students are selected every year?
(a) 500 (b) 1000 (c) 1500 (d) 200
1. Name any two associations who works for National Sports talent search.
1. What is the role of sports authority of India in talent search?
2. What are the main objectives of sports talent search programme?
1. What are the objectives of Talent Development Programme?
10.2 INTRODUCTION TO SPORTS TRAINING CYCLES

MACRO, MESO AND MICRO CYCLE
Sport Training Introduction
Sports training is a systematic and organised planning process to achieve desired goals through
practice and also to improve performance in fixed period of time. During training player is given training
to increase his/her performance level, increased load, adaptation of load are the main focused part.
Sports training is a process of preparation of sports persons based on scientific principles aimed at
improving performance capacity in various discipline of sports. It is a perticular type of training designed
to improve fitness and abilities to perform in a given sport in minimum duration of time.
Definition of Sports Training
Metreyev, “Sports training is the basic forms of preparation of sportsmen”.
Martin, “Sports training is systematic and control process to achieve the desired goals”.
Characteristics of Sports Training
Some of the important characteristics of sports training are:
1. Sports training is individual specific: The needs of every individual for performing in a
particular sports are different from those of another. If we take the example of the sprint event, even a small
difference in time and speed or distance decides the performance record, victory or defeat. The difference
depends on individual specific capabilities. It is, therefore, necessary to identify the individual potential
during the training. By identifying their needs, training may be focused at improving the identified gaps
in the abilities of that sports person.
2. To Achieve High Performance in a Sports Competition: The important feature of sports
training is its focus on enabling the sportsperson to achieve the highest possible level of performance in any
of the sports competitions. It is a process which is spread over a long period of time.
3. Sports Training is a Scientific Process: It is highly influenced by the scientific methods, to
achieve best result the knowledge from various dimensions of sciences has to be incorporated during the
process of training.
4. Coach has an Important Role: A coach helps in building confidence, boosts morale and acts as
a friend and a mentor. A coach is like a ‘philosopher and mentor’ on the sports field.
5. Optimum Development of Sports Persons: To achieve optimum performance sports training
should be planned, systematic and scientific and to achieve same, different means and methods are used.
These means and methods are constantly modified and used in different conditions. Sports, training is a
continuous process for optimum development and perfection of sports persons.
6. Sports training is an Educational Process: Sports training is basically an educational process
and it develops all the aspects of personality. High performance is not possible without developing the
personality because both aspects are inter-related and interdependent of sports training.
7. Sports training is a Process of Development of Hidden Talent: The training helps in
observing and assessing the performance level of the player at any given moment. While doing so the hidden
talent is systematically nurtured through the required specific training inputs.
Objectives of Sports Training
The main objectives of sports training are as follows:
1. Improvement of physical fitness: The performance in sports generally depends upon physical
fitness of a sports person. Every sport activity needs specific type of physical fitness, and hence, the
improvement of various components of physical and skills related fitness like strength, speed, coordination,
endurance and flexibility is an important aim and objective of sports training.
2. Acquisition of sports skills: This includes motors skills as well as basic movement skills.
Fundamental motor skills are prerequisities to the learning of sport-specific skills. Every sports activity
requires to observe certain specific movement procedure to tackle a particular task. This movement
procedure is known as technique and when this technique is learnt and perfected, it leads to skill
development. Whenever sports persons include in technical training, they focus on acquisition of motor
skills relevant to a particular sport. Fundamental motor skills such as hopping, jumping, skipping, kicking,
throwing, catching and striking are prerequisites to the learning of sport specific skills of basketball,
football, gymnastics, tennis, cricket, badminton etc.
3. Improvement of tactical effiency: Tactical training is designed to improve various strategies
and is based upon analysis of the tactics of opponents. Specific training in sports helps the sports persons
to make the best use of their abilities and techniques so that the chances of success in competition are
increased. The training develops three kinds of tactics: offensive, defensive and high performance tactics.
Tactical efficiency is enhanced by providing the sports persons with knowledge of rules and repeated
opportunities to perfect tactical abilities in them.
4. Improvement of mental abilities are critical for high level performance in any sport. The
training aims at development of positive attitude towards sports and competition, dedication and devotion
towards particular sport or event, sincerity and honesty, self-confidence and optimum level of aspiration.
Principles of Planning
Before any competition or tournament, planning is done for enhancing performance and coaching
purposes and this is based on the players ability. Coaching, competition period, duration of completion, time
available for competition. This process should be simple, organised, scientific, fixed as well as flexible in
nature. This could be generalized and could be speicific and it can be modified according to the need and
nature of the game. The total available time for the competition has been distributed in smaller periods or
cycles, which are as follows:
1. Macro Cycle 2. Meso Cycle 3. Micro Cycle
The Macrocycle
A macrocycle is an annual plan that works towards peaking for the goal competition of the year. There
are three phases in the macrocycle: preparation, competitive, and transition. The entire preparation phase
should be around 2/3 to 3/4 of the macrocycle. The preparation phase is further broken up into general and
specific preparation of which general preparation takes over half. An example of general preparation would
be building an aerobic base for an endurance athelete such as running on a treadmill and learning any rules
or regulations that would be required such as proper swimming stroke as not to be disqualified. An example
of specific preparation would be to work on the proper form to be more efficient and to work more on the
final format of the sport, which is to move from the treadmill to the pavement.
The competitive phase can be several compeititions, but they lead up to the main compeition with
specific tests. Testing might include any of the following: performance level, new shoes or gear, a new race
tactic might be employed, pre-race meals, ways to reduce anxiety before a race, or the length needed for the
taper. When the pre-competitions are of a higher priority there is a definite taper stage while lower priority
might simply be integrated in as training. The competitive phase ends with the taper and the competition.
The transition phase is important for psychological reasons, a year of training means a vacation is in
order. A typical weekend warrior might take three months while a professional athlete might take as little
as two weeks.
The Mesocycle
A mesocycle represents a phase of training with a duration of between 2-6 weeks or microcycles, but
this can depend on the sporting discipline. A mesocycle can also be defined as a number of continuous weeks
where the training program emphasize the same type of physical adaptations, for example muscle mass and
anaerobic capacity. During the preparatory phase, a mesocycle commonly consists of 4-6 micro-cycles, while
during the competition phase it will usually consist of 2-4 micro-cycles depending on the competition’s
calender.
The goal of the plan is to fit the mesocycles into the overall plan timeline-wise to make each mesocyle
end on one of the phases and then to determine the workload and type of work of each cycle based on where
in the overall plan the given mesocycle falls. The goal in mind is to make sure the body peaks for the high
priority competitions by improving each cycle along the way.
The Microcycle
A microcycle is typically a week because of the difficulty in developing a training plan that does not
align itself with the weekly calender. Each microcycle is planned based on where it is in the overall
macrocycle.
A micro-cycle is also defined as a number of training sessions, built around a given combination of acute
program variables, which include progression as well as alternating effort (heavy vs. light days). The length
of the micro-cycle should correspond to the number of workouts–empirically often 4-16 workouts—it takes
for the athlete or fitness client to adapt to the training program. When the athlete or fitness client has
adapted to the program and no longer makes progress, a change to one or more program variables should
be made special pages for sport is crucial.

1. A good sports training plans consist of how many cycles in it?
(a) 1 (b) 3 (c) 2 (d) 4
2. “Sports Training is the basic forms of preparation of Sportsman” who defined this?
(a) Martin (b) Mcbath (c) Methew (d) Metreyev
1. What do you understand by sports planning?
1. Which three phases are involved in macrocycle?
2. What are the points to be taken care of while preparing training programme by coach?
1. What is sports training? Explain all three cycles.
2. Write a short note on the inter relationship of Macro, Meso and Micro cycle.

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Supplementary Book

1. Management of Sporting Event

PRACTICE QUESTIONS 1.1

3. Yoga and Lifestyle

3.1 OBESITY : PROCEDURE, BENEFITS AND CONTRADICATIONS FOR

Diseases Due to Obesity

 Maintain this state and take long, deep normal breaths.

PRACTICE QUESTIONS 3.1

I. Multiple Choice Questions (1 mark)

3.2 DIABETES : PROCEDURE, BENEFITS AND CONTRADICATIONS FOR

 Bring both the hands to the right-left side of the face.

 First put the torso then the forehead on the ground.

 This asana makes the muscles and bones flexible.

5. Dhanurasana : See on pages 9.

 Since ancient times, yogis have been practicing yoga postures

12. Ushtrasana : See on pages 10.

PRACTICE QUESTIONS 3.2

7. Which mudra is useful in ear pain?

3.3 ASTHMA : PROCEDURE, BENEFITS AND CONTRAINDICATIONS FOR

8. Kapalbhati : See on page 18.

PRACTICE QUESTIONS 3.3

5. Write a description of the benefits of Anuloma-Viloma. (CBSE Text Book Question)

3.4 HYPERTENSION : PROCEDURE, BENEFITS AND CONTRAINDICATIONS

 Inhale and come in Padmasana.

 Stretch your neck and place your head on the floor.

 Hold your fingers of your feet while lifting

 It relieves the neck and shoulder muscles.

 It is helpful for thyroid.

 It is beneficial for digestion.

 It is helpful in back pain.

Contradications Sarala Matyasana

 Raise the head and both the shoulders.

left arm, keeping the elbows pointing.

wrist is above the left wrist.

 Slowly release the posture.

Steps of Sheetali Pranayama with Bandha

Benefits of Sheetali Pranayama

PRACTICE QUESTIONS 3.4

II. Short Answer Type Questions (2 marks, 40-60 words)

4. Physical Education and Sports for CWSN

Game Year Hosting Country

Countries Hosting Last Five Winter Deaftympics

Game Year Hosting Country

PRACTICE QUESTIONS 4.1

(i) (ii) (iii) (iv)

11. What is the meaning of Agito?

6. Test and Measurement in Sports

S.No. Category BMI

1. Less weight < 18.5

6. Obese III > 40 and above

Precautions During Measurement

Standard for men Standard for Women

5. Pull-ups (for boys)

Standard for Men Standard for Women

PRACTICE QUESTION 6.1

III. Short Answer Type Questions (3 marks, 100 words)

6.2 COMPUTING BASAL METABOLIC RATE (BMR)

PRACTICE QUESTION 6.2

8. Biomechanics and Sports

PRACTICE QUESTION 8.2

9. When some one is performing a cartwheel in gymnastics which type of equilibrium is

8.4 PROJECTILE IN SPORTS

Projectile way of object

Function of centre of gravity