Quick Review 1, Strength-Definition, Types and Methods of improving Strength-Isometric, Isotonic & Isokinetic. Strength : Strength is one of the most important components of physical fitness. It can be defined as the amount of force a muscle can exert. Three types of strength. Maximum strength, Explosive strength & Strength endurance Methods of Improving Strength - Isometric, Isotonic & Isokinetic Isometric exercises : Isometric exercises are those exercises in which the length of muscle remains the same during isometric workout. These exercises develop high level of static strength. These are effective for total muscular strength. Examples: Arm press, squat-press, Isotonic exercises : In isotonic exercises the length of muscles change and external movement is visible. It is the most famous type of contraction used in weight lifting. It is used in rehabilitation of weak muscles. Examples : Squat, Bent over rowing. Isokinetic Exercises : Isokinetic exercises are more advanced as compared to isometric & isotonic exercises. In these exercises the muscle is made to contract maximally through the whole range of joint. These exercises are performed on specially designed equipment. Examples : Cycling, swimming. 2, Endurance-Definition, Types and Methods to develop endurance-Continuous training, Interval training and Fartlek training Enduranceis one of the components of physical fitness. It is the ability of the body to work for a long time without getting fatigued. Types of endurance : Muscular endurance & Cardiovascular endurance. Continuous Training : It consists of long distance running without break or recovery pause. It is further divided into following methods. © Slow continuous method © Fast continuous method © Variable pace method Interval Training: Internal training is widely used for the development of speed and endurance. It is a training which contains fast and slow periods of exercise. Fartlek Training : Fartlek is a swedish word which means speed play. It was a swedish physiologist who developed a conditioning programme with the combination of interval training and fartlek training. Itis mostly liked by athletes as the route selected for fartlek is natural and pleasing. This is an effective method for development of endurance and speed. Advantages Fartlek training is more pleasing to the athletes as it is performed on natural terrain, © Free from polluted area. © This can be performed without a coach. The fartlek training can be given to masses instead of individuals. Speed-Definition, Types and Methods to Develop Speed- Acceleration Runs and Pace Runs ‘Speed : Speed is defined as the capability of the body to perform successive movements at the fastest rate. Type of speed : ‘© Reaction Ability © Movement Speed © Acceleration Ability © Locomotor Ability Speed Endurance Methods to Develop Speed - Acceleration Runs and Pace Runs e Development of Reaction Time : Reaction time is known as the time taken to respond to astimulus. This canbe developed by giving practice of reacting repeatedly on a particular signal. © Acceleration Runs : It is the capacity of a body to acquire maximum speed in minimum possible time, © Pace Runs : It means running the whole distance at constant speed.4. Flexibility : Flexibility-Definition, Types and Methods to Improve Flexibility Flexibility is defined as the maximum range of movement possible at a joint. Types : Active flexibility, passive flexibility Methods to improve flexibility Dynamic Stretching : It is the flexibility performed during motion. Static Active Stretching : It is the flexibility performed from a stationary position. Examples : Halasana, Chakrasana. Static Passive Stretching : Static passive stretching is done with the application of an external force to hold the stretch in position. PNF stretching : It is one of the most effective forms of flexibility training for developing flexibility in the shortest possible time. Important Guidelines for PNF Stretching Keep a gap of 48 hours between PNF stretching workouts. Perform only one exercise per session. For each muscle group only 2-5 sets should be done. Each set should consist of one stretch held for upto thirty seconds after the contracting phase. PNF stretching not allowed below the age of 18. Thorough warming up should be done before PNF stretching. . Coordinative Abilities ~ Definition & Types Co-ordinative Ability is the ability of the body to perform various movements accurately & efficiently with proper coordination e.g. Gymnastics, Kho-Kho, Basketball. Types Coupling Ability : Coupling ability of the body is considered as capacity of an individual to perform better coordination of different parts of the body. For example while dribbling a basketball, the coordination of both the limbs is required, Reaction Ability : Reaction ability is a ski. to react quickly to a stimulus. For example chaser in Kho-Kho runs quickly after Kho is given. Balance Ability : Balance ability is known as capability of an individual to maintain balance while the body is in motion. Even during disturbed balance regaining the lost balance is known as balance ability. Orientation Ability : The orientation ability is a skill to determine and change the position in complex situations. For example defending an opponent in football, the position is changed according to the movement of opponent. Adaptation Ability : Adaptation ability is the capability of a person to change the movement on the basis of predicted changes. This ability is achieved after mastering the skills. Rhythm Ability : Rhythm ability is to make out motor actions on a well defined rhythm. Mainly this ability plays a vital role in the events like synchronized swimming, floor exercises in gymnastics and rhythmic gymnastics. ~ foes <<PSYCHOLOGY & SPORTS aes Quick Review 1. Personality; its definition & types-traits & types (Sheldon and Jung classification) & Big five theory. Meaning of personality : ‘The term personality is derived from the latin word personameaning a mask. These masks were used by Roman actors. That time personality was just look of the person as seen by others. However, personality consist of habits, traits, attitudes and ideas of an individual. Generally, personality is the sum of those characteristics that make a person unique. Personality consists of a person's characteristics like physique, appearance, intellect, knowledge, psyche, conduct, expression or performance. Dimensions of Personality Extraversion : Extroverts are sociable and active people who enjoy meeting people. They are fond of social gatherings, having leadership qualities, they assert in groups, possess positive outlook, friendly, energetic & adaptable. Neuroticism : These people are sensitive in nature, having trait of anxiety and negative emotionality. Psychoticism : They are tough minded people, always ready to take risks, sometimes engage in antisocial behaviour, aggressive Personality types according to(Carl G. Jung) 1, Extroverted & Hyper introverted ‘They represent the source and course of individuals energy expression. 2, Sensing intuition : Signifies the technique by which an individual perceives information. Sensing is a way in which an individual believes and understands the information he or she obtains directly from outside sources. Intuition represents the information an individual perceives from the ingenious or imaginative world. 3. Thinking - feeling : Thinking is taking a step in which an individual makes a decision chiefly through judgement or logic. Feeling is making a decision based on feeling and emotion. 4, Judging-perceiving : It portrays an individuals information in implementation way. Perceiving means that the individual is Prone to improve and identify alternative choices. Big Five Theory Modern view of dimensions of personality are eee Tere eee low: 1. Extraversion : The first dimension of personality is considered as extraversion. They display excitability, sociability, assertiveness and high amount of emotional expressiveness. 2. Agreeableness : This includes attributes such as trust, kindness, affection and other prosocial behaviours. They always show amicability. 3. Conscientiousness : Having high levels of thoughtfulness, good impulse control and goal directed behaviours. 4, Neuroticism :Individuals possessing high neuroticism display emotional instability anxiety, moodiness, irritability, and sadness. 5. Openness : This trait refers to imagination and insight. This type of individual has broad range ofinterests. Types of personality on the basis of temperament ~ Choleric - Melancholy ~ Phlegmatic ~ Sanguine ‘Types of personality according to the built of the person. —Aesthetic —Athletic_ ~Pyknic Sheldon classification types Sheldon types on the basis of physique & temperament (i) Endomorphic (ii) Ectomorphic () Endomorphic : Their body is solid & soft. ‘They store fat. They have wider and higher waist. Their built up is shorter with thick limbs. They are very fond of comfort and are sociable. (i) MesomorphicGi) Mesomorphic : A person with mesomorphic body has large bones and muscles. They easily gain or lose weight. They love adventure. They are assertive and energetic. (iii) Ectomorphic : An ectomorphic physique 1s a typical skiny person. They have a light build with small joints and lean muscles Temperament of ectomorphs is marked by inhibition and restraint. Types of Personality ‘Type A Personality : They are competitive and high achievers. They have high sense of time and always try to finish their job in time. They can be easily aroused to anger. Type B Personality : They are extroverts in nature. They are very entertaining and not easily stressed. They can be achievers but do not want to be competitive. They can delay the work and try to doitat the last moment. ‘Type C Personality : They try to spend a lot of time on finding how the things work. They are very cautious and reserved in nature. They are not assertive & always suppress their own desires and emotions. They are very susceptible todepression. Type D Personality : Thy have a negative outlook towards life and are pessimistic. They are characterized as those people who resist any form of change and prefer the monotony of routine. They are not adventurous and always resist responsibility. They withdraw as a fear of rejection. The main cause of depression is suppressing their emotions for long periods of time. Role of Sports in Personality Development ‘The regular sporting activities not only develop physique but also enhance personality of the person. Participation in sports also helps in Maintaining mental well-being. Following points play a major role in the development of the personality: s Development of physique © Development of social skills Relieves stress Develops discipline and assertiveness Develops leadership qualities Develops mental toughness Improves confidence Improves self-esteem 2. Motivation, its types & Techniques Motivation : Motivation has been derived from the Latin word ‘Movere’ which means to 'moye Motivation is a process in which the learner jg made eager towards attainment of the goal ‘Types & techniques of motivation (Internal motivation (u) External motivation 3. Meaning, concept & types of aggression in sports Meaning & Concept ‘Aggression in sports is an attribute that can have many negative as well as positive effects on performance. It is a malicious, vicious, nasty, or harmful behaviour. It can be visible in physical actions, such as physical violence towards others, or in a more emotional way, such as cruel words or unkind behaviour. ‘Assertive behaviour becomes aggression and the player plays within the rules of the sport ata very high intensity, but has no objective to harm an opponent. Aggression is very important to excel in the field of sports. Types of aggression are: Hostile aggression & instrumental aggression.1. Physiological factors determining ‘components of physical fitnes: Components of physical fitne: speed, endurance & flexibility «Physiological factors determining strength ‘The muscle strength is defined as the greatest amount of force that muscles can produce in a single or maximal effort. This depends upon the following factors : Muscle cross-sectional area, types of muscle fibres, muscle length, age, gender, point of tendon insertion, energy level & nerve impulse. «Physiological factors determining speed Speed is defined as the maximal speed that can be reached by a part or all of the body. In few sports the body as a whole does not move fast, but a part of the body does. The following factors determine the speed : Composition of muscle fibres. nervous system & its mobility, flexibility, phosphogen stores, explosive strength. © Physiological factors determining endurance Endurance is the ability of the body to work for a long time without getting fatigued. This depends upon following factors : Maximal oxygen uptake, pulmonary diffusion, cardiac output, blood volume, lactate threshold, hydration, slow-twitch muscle fibers. «Physiological factors determining flexibility Flexibility is defined as the maximum range of movement possible at a joint. The following Jactors determine the flexibility : Structure of the joint, elasticity of ligaments, muscular strength, stretchability of muscles, age, gender, connective tissue. 2. Effect of exercise on cardiorespiratory system Whenever we perform strenuous exercise the demand of oxygen increases. Therefore during exercise the supply of oxygen to the muscles 15 the urgent need as oxygen cannot be stored in. Muscles. Hence heart rate functions faster to increase the systemic circulation as well as the Pulmonary circulation. are : Strength, 2 De Effect of exercise on cardiovascular system Immediate effects ofexercise © Increase in stroke volume © Respiratory rate increases © Increase in vital capacity © Increase in B.P. Long Term Effects © Decrease inB.P. Increase in heart size e Increase in stroke volume © Increase in tidal volume e Avoids second wind Effect of exercise on respiratory system The demand of oxygen increases due to participation in physical activity. During exercise the level of carbon dioxide increases in blood. Carbon dioxide is acidic in medium and this stimulates respiratory center in the medulla oblongata. Like this the breathing frequency increases. Immediate effects of exercise © increase in respiratory rate © stroke volume increases © heart rate increases increase in B.P. Long term effects of exercise © vital capacity increases © tidal volume increases © residual volume increases Effect of exercise on Muscular system. Due to participation in long term training programmes, the development of muscular system takes place. The training develops the capacity of an individual. These effects depend upon the types of training given to an individual. Following are the effects of exercise on muscular ‘system. ‘Strength of muscles increase Muscular endurance increases Anaerobic capacity increases Delays fatigue Improves efficiency Increase in blood supply @4. Sports Injuries : Classification (Soft Tissue Injuries: Abrasion, Contusion, Laceration, Incision, Spi Injuries: (Dislocation, Fractures: Stress Fracture, Green Stick, Comminuted, Transverse Oblique & Impacted) Causes, Prevention & treatment Classification of sports injuries Sports injuries are very common in this competitive world. Mainly in contact sports the occurrence of sports injuries are more. Classification of sports injuries is mainly based on cause and type of tissue. Sports injuries are mainly classified into two categories. A. Classification due to cause 1. Direct injury : Direct injuries are caused due to impact of external forces. e.g. collision of two players in football. 2. Indirect injury : Indirect injuries typically involve the athlete himself by damaging the soft tissues. Sprain & strain are common examples. 8. Overuse injury : This type of injury is caused due to overuse of the body parts e.g. tennis elbow in javelin throw. B. Classification due to type of tissues Types: G@) Soft tissue injuries : These injuries are like sprain, strain, abrasion etc. which is caused on soft tissue of skin, muscles, tendons, fat, blood vessels, nerves and ligaments. Soft tissue injuries occur more than hard tissue injuries. (i) Hard tissue injuries : Hard tissue injuries ‘occur in bones and cartilages. e.g. fractures. ‘Common causes of sports injuries In this competitive world the athletes want to achieve their best and this is the reason that sports injuries are prevalent. The following are the causes of sports injuries: Improper warming up, overuse, age, sudden stopping or twisting, improper sports equipment, fatigue, poor training, improper development of muscles, falls, weight, incorrect technique, lack of safety equipment. Common Prevention of Sports Injuries Sports injuries are commonly caused due to overuse, over twisting, over stretching, collision, etc. Sports injuries can be prevented to a great extent. The following methods should be used to prevent sports injuries: Proper warming up. proper Conditioning, use of protective sports gear, use of proper footwear hdequate rest, balanced dict, use of right technique, appropriate nutrition, playfield with fety equipment, playing under rules g regulation. Soft Tissue Injuries ‘Abrasion : Abrasion Is an injury to the surface of skin. This injury {s commonly caused by sliding or friction. Most common site of abrasion ig knees, palms and elbows. Contusion: It fs superficial injury in which the skin is not broken but often produces bruise, ‘There may be pain, swelling and discolouration of the skin. Generally contusion is caused due to hitting of blunt abject. Laceration/Incision It is tear in any tissue in the body. It may be external or internal. When a ball hits the skin which is over a sharp bone may create laceration wound. Management of Abrasion, Contusion and Laceration/Incision These injuries can be prevented by using protective equipment. Wash the wound immediately with soap and water. A cotton gauze rinsed with antiseptic lotion can be used. Bandage the area which is still bleeding. In case ofcontusion ice can be applied on injured part. ‘Sprain : Itis an injury toa joint in which some of, the ligaments are stretched or torn. Strain : Itis an injury of muscle generally known as ‘muscle pull’. This injury causes tearing or overstretching of muscle fibres. ‘Management of Strain and Sprain Strain and sprain can be prevented by warming upand conditioning. Conditioningle ads to increased strength and capacity of muscles and ligaments which can prevent strains and sprains. Taping, knee caps, crape bandage can be helpful in preventing strain and sprain. Bone & Joint Injuries Dislocation is an injury of joint. Due to overtwisting the ends of bones are forced away from their normal position. This injury temporarily deforms and immobilizes the joint. Dislocation is most common in the shoulders. fingers, elbows, knees and hips. Management of Dislocation The management of dislocation is doné following ways, © Reduction © ImmobilizationWV e Surgery ° Rehabilitation Fractures Fracture is a broken or cracked bo: accidentally by a wren, ‘ ne. Itis caused ching force. Types e Stress fracture ° Green stick fracture e Oblique fracture Impacted fracture e Comminuted fracture e Transverse fracture Open Fracture : Open fracture causes to bone and skin, so Closed Fracture : In closed fracture the broken OOK 7. PHYSIOLOGY & INJURIES IN SPORTS (XI) bone does not pierce the skin but internal injury to surrounding tissues may be caused. First Aid-Aims & Objectives First aid is the immediate help given to an injured or ill person. A timely help can save a victim's life. Aims & Objectives e Preserve life e Decrease pain © Promote recovery Prevent deterioration Principles © Don't panic © CPRadministration e Immediate medical helpPHYSICAL EDUCATION & SPORTS = FOR CWSN (CHILDREN WITH SPECIAL NEEDS-DIVYANG) Quick Review 1. Concept of Disability & Disorder Disability : When the capacity to perform any physical or mental work decreases that stage 1s called disability. Disorder : Itis defined as a state of confusion or a mental or physical problem that interrupts normal functions ofa person. of disability, its causes and nature (Cognitive, intellectual and physical disability) ¢ Cognitive disability: This category includes the people who have problems associated with memory, thinking, remembering, learning disorders and problems associated with perceiving things. « Intellectual disability : Intellectual disability means that a child learns and develops more slowly than other children. But having an intellectual disability doesn’t mean a person can't, learn. © Physical disability : Physical disability affects a person's mobility. They cannot perform daily activities independently. Causes of disability : Heredity causes, Physical ailments or diseases, mental factors, occupational environment, physical factors, social factors, chemical factors, accidents, diet factors, drug addiction, lack of education 3. Types of disorder, its causes and nature (ADED, SPD, ASD, ODD, OCD) (@ ADHD : Attention deficit hyperactivity disorder (ADHD) is a brain disorder marked by an ongoing pattern of inattention, hyperactivity and impulsivity. This interferes with functioning or development. Symptoms of ADED Troubles in finishing assignments of school. Problem in focusing on instructions. Mainly forgetting things like homework. Chances of distractions are more. Problems in paying close attention. Increase in careless mistakes, Difficulty in organizing tasks and activities, Unnecessarily interrupting others. wc eee we er LOG z\ * Fidgeting with hands or feet or having trouble sitting tll © Restlessness increases. © Talking a lot and having trouble in doing things quietly. Causes of ADHD Brain functioning in ADHD, heredity, exposure to toxic substances, brain injury (i) SPD : Sensory Processing Disorder is condition when the nervous system receives messages from the senses and turns them into appropriate motor and behavioural responses. A child suffering from SPD finds it hard to process and act upon information received through the senses. Symptoms of SPD © Over or under responsive behaviour © Children frequently throw tantrums or have meltdowns « Affect sensory organs Causes of SPD © Genetic Environmental © Lowbirthweight © Drugaddtction © Neurological disorder © Abnormal brain activity (ii) ASD (autism Spectrum Disorder): ASD is a neurological & developmental condition that affects the brain's growth and development. ‘Symptoms of ASD © Feels difficult with communication and interacting with others. © Repetitive and different behaviours, moving their bodies in different ways. © Unusual reactions to what they see, hear, smell, touch or taste. © Preference forroutines and dislike change. * siitore can affect the way that individuals n others and how theworldaround them." ~PerienceCauses of ASD : Genetic, biological, environmental, (tv) ODD (Oppositional Defiant Disorder) It is a behaviour disorder. Children with ODD are uncooperative, defiant and hostile towards Peers, teachers, parents and other authority figures. Symptoms of ODD © Frequent display ofbad temperament. © They argue excessively with adults. © Active disobedience and refusal to comply with adult's request. © Intentional attempts to annoy or upset others. ® Blaming others for their mistakes or misbehavior. © Often being sensitive or easily annoyed by others. © Always display repeated anger and resentment Causes of ODD : Genetic, environmental. (v) OCD (Obsessive Compulsive Disorder) Obsessive-Compulsive Disorder is a common, chronic and long-lasting disorder in which a person has uncontrollable, reoccurring thoughts which are characterized as obsessions. The behaviors are characterized as compulsions that the person urges to repeat over and over. Symptoms of OCD Obsessions related systems © Fear of germs or contamination. © Unwanted forbidden or prohibited thoughts. © Aggressive thoughts towards others or self. © Possessive of having things symmetrical or in a perfect order. © Superstitions; excessive attention to something considered lucky or unlucky. Compulsions related symptoms ° Excessive cleaning particularly hand washing. Ordering and arranging things ina particular and precise way. © Repeatedly checking on things, such as repeatedly checking to see if the door is Jocked or that the ovenis off. © Compulsive counting. e Accumulating “junk” such as old newspapers or empty food containers. © Spendinga lot of time on washing or cleaning or bathing. Causes of OCD : Genetic factors, biological factors, environmental factors. . Disability Etiquettes Special children need special attention for whieh some rules and guidelines have been made. @ Always consider that he/she is a person, not adisable. © Language to be used must be very nice ang humble ‘e Always offer for shake hand even if they have artificial arm. Simply this gesture will help them feel accepted and create a warmer environment for communt-cation, @ Never assume that children with special needs as mentally retarded or mentally il. Be patient in finding out which communication method works best for them. « Always give complete attention when conversing with an individual who has difficulty in speaking. © Incase of crowded environment. take them to a quieter location to talk. © Keep in mind that individual who use wheelchairs may require special assistance, Always do not automatically assist the individual without permission. It is okay to offer assistance. However, if the offer is not, accepted, respect his/her request! © Always think if you are speaking with an individual in a wheelchair for more than a couple of minutes, find a place where you can sit down to give the individual a more comfortable viewing angle. Strategies to make Physical Activities assessible for children with special needs Plan the activity to aim at long range goals. Physical education teachers must give training so that with exercises child's physical condition can improve. Teaching strategies should be simple so that child can follow easily. © Plan daily exercises for concentration and coordination. Encourage community based programmes. © Involve people with disabilittes in decision making. © Provide a conducive environment for speci children. © Provide training & employment opportunities. © Use of special equipment. Modify rules as per needs of children. © Development of volunteer services.a ay wumerG Quick Review Meaning of Yoga ‘The word yoga has been derived from the Sanskrit word ‘yug’ which means to join individual soul with the soul of Divine. It is a comprehensive system linking body, breath, mind, intelligence, wisdom and spirit. Yoga helps in creating balance and harmony in body. Yoga creates symmetry throughout the body, making one strong and flexible and balanced. Yoga also teaches to balance the mental urge to push, control, and be assertive with the impulse to yield, submit and be passive. Thus Yoga helps in. attaining a balanced attitudinal equilibrium, Importance of Yoga Reduces stress and tension . © Cures various diseases © Relaxes the body Controls sense organs © Improves concentration © Increases flexibility © Cleans respiratory organs ‘© Keeps correct posture Asanas as Preventive Measures Asanas are various postures of yoga. By practicing asana one can develop agility, balance and endurance. Asanas keep the body fit and free from disease. These asanas train and discipline the mind. Asanas are of different types. ‘© Meditative Asana : Padmasana, Vajrasana, Gomukhasana. Relaxative Asana : Shavasana. Corrective Asana : Bujangasana, Paschimotanasana. Benefits of Asanas Improves circulatory system. Digestive system works efficiently. Prevents mental illness. Neuromuscular system improves. Improves immunity. Improves flexibility. Develops strength & endurance AST YOGA & Ll FESTYLE Ney abe 4. Obesity Obesity is defined as excess accumulation of fat resulting in increased body weight. Causes Poor lifestyle © Genetics Psychological factors Lack ofphysical activity @ Intake of more calories Risk factors of obesity: Heart ailments, diabetes, osteoarthritis ete. Prevention & Management © Regularexercise _ Avoid unhealthy food ¢ Avoid fastfoods — * Avoid alcohol © Take plenty of water Ardhmatsyendrasana. 5. Diabetes Diabetes is a condition when the pancreas in the human body fails to produce insulin, Insufficient secretion of insulin results in excess of glucose level in the blood stream, resulting in diabetes. Risk factors of Diabetes Family history, weight, age, inactivity. Causes : Sugar builds up in our blood stream as insulin producing cells get destroyed in pancreas. Prevention & Management © Healthy lifestyle © Proper coordination of meals & medication © Balanced food © Regular exercise Asanas for diabetes:Bujangasana, Paschimotasana, Pavanmuktasana, Ardhmatsyendrasana. 6. Asthma Asthma is a condition of constriction of airways. In this condition extra mucus is produced which leads to shortness of breath and coughing & wheezing takes place. Symptoms © Shortness of breath © Pain and stifiness in chest © Frequent coughing and sneezing © Increased difficulty in breathing Gs)2) Causes e Respiratory infections ® Some medications e Air pollutants and irritants e Strong emotions & stress e Physical activity e Occupational environment prevention & Management e Keepyour surroundings clean e By using air conditioners e Take your medicine as prescribed e Minimize contact with your asthma trigger e Doregular exercise e Avoid obesity e Take plenty of fruits & vegetables e Control your acidity e Dobreathing exercises ¢ Domeditation Asanas for Asthma : Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana. Paschimottanasana, Matsyasana. 4K 3.YOGA & LIFESTYLE (xi) . Hypertension When the pressure in blood vessels gets high enough leading to risk other body system, is called high blood pressure or hypertension Symptoms e Headache © Shortness of breath © Face turning red © Disturbed sleep © Nose bleeding © Irritating Prevention & Management © Exercise regularly © Eat healthy diet © Reducestress © Avoid smoking © Proper sleeping habits e Reduce alcohol consumption Causes © Obesity © Less physical activity e Smoking © Stress © Hereditary factor © Ageing © Gastric problem Risk factors Serious health problems, heart failure, heart attack, other organs affected like kidneys, liver. Asanas for Hypertension: Tadasana, Vajrasana, Pavanmuktasana, Ardhachakrasana, Bujangasana.-Prntetes fuel on yortveel A ar TER eB STG” Di seage I3_#PP. FRWOH Front,a5l% yan Fi Heran Br00o ae INIT eS, Vy awe Py aye IN, ee aa | Besa le ago IR MD ek el ere i a | y aS ees | s ER | es ile ene