Unit – 1 .

Management of Sporting Events

Key points

 Functions of Sports Events Management (Planning, Organising, Staffing,

Directing & Controlling)
 Various Committees & their Responsibilities (pre; during & post)
 Fixtures and its Procedures – Knock-Out (Bye & Seeding) & League (Staircase
& Cyclic)
Functions of Sports Events Management Check list to organising a sports event :
1. Formation of Organising Committees
2. Establishment of Objectives
3. Theme of the event
4. Date of the event
5. Place of the event
6. Budget
7. Sponsorship
8. Marketing (Campaign)
9. Invitations to teams and guests
10. Conformation of teams
11. Logistics (Accommodations, Refreshments, Transportation, Medical Staff, Water, table, chairs,
flags, notice board

Functions of Sports Events Management.

1. Planning,
2. Organising,
3. Staffing,
4. Directing &
5. Controlling
1. Planning: is an intellectual process of thinking in advance about setting of goals and developing
strategies which are required to attain the goals efficiently
OR
“Planning is a way to systematize, direct and organize the events or competitions and extract the
advantage and benefit of the available resources.

Objectives of planning :
A. To keep control over all activities which suggests that planning & control are connected with each
other. B. It also helps in keeping a good control in organizing a tournament.
C. Reduce the chances of mistake
D. It suggests programes can be conducted with proper coordination with least mistakes rather
focusing on success.
E. To promote innovative ideas.
F. To provide direction towards the goal
G. To reduce undue pressure
H. To increase the creativity and to improve efficiency
2. Organizing : This includes distributing resources and organizing personnel in order to achieve the
goals established in the planning function.
3. Staffing : This refers to identifying key staff positions, and to ensuring that the proper talent is
serving that specific job duty in order to achieve the aims and objectives of an organization.
4. Directing : Directing personnel is a leadership quality, and includes letting staff know what needs
to be done, and also by when. It includes supervision of personnel while simultaneously motivating
them.
5. Controlling : Controlling refers to all the processes that leaders create to monitor success. It
involves establishing performance standards, measuring actual performance and comparing them
irregularities.
Various committees and responsibilities
Different committees work together for the smooth conduct of the sports events. The various
committees are:
(ì) Technical Committee: This committee is responsible for the technical conduct. This committee
selects various officials such as referees, judges, starters, umpires, time keepers etc.
(ii)Transport Committee : This committee is responsible for providing the facilities regarding
transportation of various teams If the venue of sports events.
(ììì) Reception Committee: The members of this committee are responsible to welcome the Chief
Guest and spectators at opening and closing ceremonies.
(ìv) Boarding and Lodging Committee: This committee is responsible for making necessary
arrangements for providing accommodation and serving meals to the sportspersons and other
officials.
(v) Ground and Equipment Committee : This committee males necessary arrangement
of equipment related to event.
(vi) Medical and First Aid Committee: This committee is Formed to provide medical assistance to
participants round the clock
(vii) Protest Committee : If there is a protest against a judgment, the members of this committee
decide about it.
(viii) Publicity Committee: All the press releases and press conferences are conducted by this
committee.
(ix) Finance Committee: This committee is assigned to make the budget for the event and handle
the expenses.
(x) Refreshment Committee : This committee is formed to profile refreshment to the participants.
Hierarchy of Organising Committee to conduct Event in School/ institution

Tournaments: A tournament is a competition involving relatively large number of

competitors, all participating in a sports or game. It is a series of contests with several rounds in
which many contestants compete, individually or as a team to decide the winner. In other words,
Tournament is a series of contests in which a number of contestants compete and the one that
prevails through the final round or that finishes with the best record is declared the winner.
Type of tournament:
1. Knock out: In this type of tournament, the team once defeated, gets eliminated from the
tournament. Only the winning teams contest in the next rounds. Opportunities are given to the winning
players/teams.
2. League: In single league tournament all participating teams compete once, with each other,
where as in double league, each team plays with every as in double league, each team plays with every other
team twice, without any consideration of victory or defeat.
3. Combination Tournaments: Combination tournaments are organized in group or zonal
matches. There are mainly four types of combination tournaments:
1. Knock out cum Knock out
2. League cum league
3.Knock out cum league
4.League cum Knock out
Seeding Team :- The sorting of the teams and fitting them in the fixtures so that the stronger
teams do not meet each other in earlier rounds is known as Seeding. This method is good if we know the real
strong teams. The organizers should find out the real strong teams from the previous tournaments or old
records figure starting a new tournament. For example we put India and Australia seeded teams in a fixture .
you can experience the effect of seeded teams in tournaments.
 Bye:- The advantage given to a team usually by drawing a lot, and exempting it from playing
a match in the first round is known as Bye. These are given to a specific number of teams in the first
round. The number of byes are decided by subtracting the number of teams from the next higher
number which is in power of two’s.
Bye = Next Higher Power of 2 - no of Team
3 Steps to Find No. of Byes :
1. No. of Teams, i.e. N = ?
2. Next Higher Power of 2
2 4 8 16 32
21 22 23 24 25

3. 2^x – N
The procedure of giving byes is as follows:
The first bye is given to last team of lower half.
The second bye is given to first team of upper half.
The third bye is given to first team of lower half.
The fourth bye if given to last team of upper half.
The next bye or byes will be given in the same order as described above.

Advantages of knock out tournament:

I. These are less expensive.
II. Helpful in enhancing standard of sports.
III. It requires less time to complete the tournament.
IV. Minimum no. of officials is required.
Disadvantages of knock out tournament:
I. There are many chances of elimination of good teams in preliminary rounds.
II. There are many chances of weak teams to enter in the final round.
III. Spectators may not have enough interest in the final round.
Methods of Preparing Fixtures for Knock-out Tournaments:-
1. Total number of teams participating in the tournament = n
2. Total number of matches to be played in the tournament = n-1, where n is the total number of
teams participating in the tournament.
3. Total number of rounds played in the tournament depends upon two things :-
a. The number of teams playing in the tournament.
b. The higher nearest number from the total number of teams of power of two’s
4. Method of determining the number of teams in upper half and lower half:-
a. If he number of teams is even, then equal number of teams will be divided in both halves i.e-
n/2, where n is the total number of teams.
b. If the number of teams is odd, the following method is applied: Number of teams in upper
half=(n+1)/2,where n=number of teams. Number of teams in lower half=(n-1)/2,where n=number
of teams
5. The number of byes is a knock-out tournament are decided by subtracting total number of teams
from the next higher nearest number in power of two’s.
League tournament : In this type each team plays with every other team once if it is a
single league tournament and each team plays with every other team twice if it is a double
league tournament.
(a) Cyclic method:
In cyclic method, If the number of teams is in even number, the team number 1 is fixed on the top
of left hand side and then other team numbers in ascending order consecutively downward and
then upward on the left hand side and then from the next round teams will rotate in clockwise
direction.
If the number of teams is odd then the bye is fixed on the top of right hand side and rest of the
procedure will remain same. If the number of team is even number than number of rounds will be
(N1).
If the number of teams is odd number then number of rounds will be equal to number of teams.
(b) Stair-case Method: In stair-case method, the fixtures are made just like a ladder or a stair- case.
In this method, no bye is given to any team and there is no problem of even or odd number of
teams.

Ro Ro Roun R R
un un d-3 o o
d- d- u u
1 2 n n
d- d
4 -
5

6 1 5 1 4 1 3 1 2 1
- - - - -
(b) Stair-
5- 4- 3- 2- 6 case
2 6 5 4 - Method:
3 In stair-case
method for 5
4- 3- 2- 6- 5 teams, the
3 2 6 5 - fixtures are
4 made just
like a ladder
or a stair- case. In this method, no bye is given to any team and there is no problem of even or odd
number of teams.
Advantage of league tournament:
1.It decides the true winner.
2.Every team will get full opportunity to show its efficiency or performance.
3.It helps in ranking all the teams.
4.Sports and games can be made popular through league tournament owing maximum number of
matches.
5.A team need not wait for the competition of the other round as in single knock out tournament.
Disadvantage of league tournament:
(1) It requires more time.
(2) It costs more.
(3) The team coming from far and wide generally faces more problems because such tournament wastes their
time and money.
4) It requires more arrangement for sports officials and teams.
Intramural & Extramural : MEANING, OBJECTIVES AND ITS SIGNIFICANCE :
Meaning of Intramural:- Intramural is derived from the Latin word ’Intra” and “muralist’.
”Intra” means “within” and “Muralist” means ‘Walls’ .So we can say that the activities, which are
performed within the walls or within the campus of an institution ,are called ‘Intramural”.
Objectives of Intramural:-
1. To provide opportunity to every student to participate in games and Sports
2. To develop Leadership Qualities among
. To develop Feeling of Cooperation
4. To provide Recreation
Extramurals :
Extramural sports satisfy the need for structured sports activities between students from various
schools, organizations, or institutions. Extramural means competitions outside walls or boundaries,
as of a city or town or a university. These tournaments will be organized on a zonal, regional, state
or national basis.
Eg: CBSE tournaments etc.
Objectives of extramural :
1. To provide Experience to Students
2. To improve the Standard of Sports
3. To broaden the Base of Sports
4. To develop Sportsmanship and Fraternity
5. To provide knowledge of New Rules and Advanced Techniques
Community Sports – Purpose and benefits
Sports and games programs are arranged in the world as well as in our country to promote the
games and sports for a specific cause. Every country in the world has some or other cause for
promoting Community sports programs.
The programs motivate and create the feeling to take part in these sports programs. People become
healthconscious and try to remain fit and stay healthy for as long as possible.
These specific sports programs are usually organized by the federations, state government, NGO
etc. to create health consciousness among the people and take part in healthrelated sports
programs.
More and more people of all age groups should take part in such sports programs. Specific sports
programmes are such programmes of sports which are not usually related to competitions.
These programmes have various objectives such as creating awareness among peoples regarding
unity, health & diseases etc.
The various important specific programs are:-
1. Sports Day
2.Health Run : These are organized by health departments to Know the standard of health in a
country along with raising funds for charity.
3.Run For Fun : It is also organised to spread the message among masses to remain healthy and fit.
It may be organized to motivate the people to remain fit.
4.Run For Unity: It is organized to show unity and peace among the people of different religions. Its
purpose may be national and international integration and brotherhood.
5.Run For Specific Cause : This is the run related to specific or noble cause. Most of the social non-
profit organizations organizes these runs for creating awareness about AIDS, Educating the girl
child, Cancer.

SECTION-A
Objective Type Question/ MCQ
Q. 1 Seeding decided on the basis of.
A. Previous performance B. Advance performance
C. Good performance D. Bad Performance
Ans. A
Q.2 What is ‘Bye’?
A. Seeding B. Disadvantage
C. Round Match D. Advantage
Ans, D
Q.3 What is league tournament?
A. All teams play with each other B. Selective teams play with each other
C. Eliminated after one loose D. None the above
Ans. A

Q.4 Formula for total no’s of matches in single league tournament?

A. N-1 B. N (N-1)
C. N (N-1)/2 D. (N-1)/2
Ans. C
Q.5 How to Decide No of Byes?
A. Next Power of 3 B. Next power of four
C. Power of 3 D. Next power of 2
Ans. D
Q.6 What is Special Seeding?
A. Directly Inter in First Round B. Played from first Match
C. Get byes D. Directly Play from Quarter/Semi
Ans. D
Q.7 what is Knock out Tournament?
A. Round Robin Tournament B. Stair case Tournament
C. Elimination Tournament D. Ladder Tournament
Ans. C
Q.8 How many byes will be given if 19 teams are participating in a knock-out tournament?
A. 12 B. 13
C. 14 D. 15
Ans. B
Q9. What is the role of technical committee?
A. Responsible for accommodation B. Responsible for prize distribution
C. Responsible for conduct Competition. D. Responsible for transport.
ANS. C
Q.10 What is the formula to determine number of matches in Knock out fixture?
A. N+1/2 B. N-1/2
C. N (N-1)/2 D. N-1
Application & Hot
Q1. Given below two statements, one is labeled as Assertion (A) and other is labeled as
Reason (R ) .
Assertion (A) : Planning is the foremost function in sports. Reason (R ) : Planning gives a
view of future course of action
In the context of above two statements, which one of the following is correct.
A. (A) is true, but ( R) is false .
B. (B) is false, but ( R) is true .
C. Both (A) and ( R) are true and (R ) is correct explanation of (A).
D. Both (A) and ( R) are true but (R ) is not the correct explanation of (A).
Q2. Given below two statements, one is labeled as Assertion (A) and other is labeled as
Reason (R ) .
Assertion (A): Team’s performance goes down due to lack of co-operation.
Reason (R): Group cohesion is the togetherness among group members striving for a
Common goal.
In the context of above two statements, which one of the following is correct .
A. (A) is true , but ( R) is false .
B. (B) is false, but ( R) is true .
C. Both (A) and ( R) are true and (R ) is correct explanation of (A).
D. Both (A) and ( R) are true but (R ) is not the correct explanation of (A).
SECTION-B
Very Short Answer Type Question (40 to 60 Words)
Q.1 What do you mean by planning or explain the meaning of planning.
Ans. “Planning is the process of making a sequence of work for a future line of action”.
Planning is an intellectual process of thinking in advance about setting of goals and
developing strategies which are requires attaining the goals efficiently.
Q.2What do you understand the term bye or what is bye?
Ans. When the total no of teams are not in power of two (i.e. 2,4,8,16,32,64) then byes are
given to some team. Those teams get the bye they do not play in 1st round they directly
play in the 2nd round.
Q.3. What is seeding or what do you understand by seeding or special seeding .
Ans. Seeding is a special advantage given to last year winner & runner up team or to the
good teams of the Tournament with the help of seeding teams can be directly entered in to
any round except the final round seeding always given in form of power of two i.e.
(2,4,8,16,32).
Q.4 What are the league tournament or what are the round robin tournament.
Ans. In these type of tournament all the teams of the tournament will play with each other
on the basis of result of all matches the winner & runners up are decided they are of two
type
a)Single league b) Double league.
SECTION-C
Short Answer Type Question (80 to 100 Words)
Q.1 Explain the staircase method of league tournament and draw the fixture of 12 teams in
staircase methods.
Ans. Stair case method :- in stair case method the fixture are made just like a ladder or a
stair case in this method no bye is given to any team and there is no problem of even or
add number of teams.
Fixture
Q2. Write specifying calculation prepare cyclic fixture for 9 teams.
Ans. Total Number of team = 9
Total Number of Match= N (N-1)/2 = 9 (9-1)/2 = 9x 8/2 = 72/2=36 match
Total number round = N= 9 round
Fixture

Q.3 What is the difference between Bye and Seeding.

Ans. Seeding
Given to only winner, runner-up and good teams of the Tournament
Directly entered in to any round except final
 Bye
Can be entered only in second round
Can be given to any no of team it can be calculate by next power of 2-total no. of teams.
SECTION -D
Case Study Based Questions
Q1. Case-1
In the new session beginning the academic planning of school going on by the Physical
education committee, finance committee and other committees to plan the sports program
for all age groups and preparing the schedule of the events to be conducted . For this
participation is must for all age groups, in this event.
(Based on this case study answer the following questions.)
Q1. Which committee is assigned to make budget of an event?
A. Technical committee B. Reception committee
C. Publicity committee D. Finance committee
Q2. Why the participation is necessary for all age groups?
A. To develop their physical fitness B. To develop their sportsmanship
C. To develop their personality D. All of above
Q3.Which committee is responsible to take care of guests teams?
A. Technical committee. B. Reception committee
C. Finance committee D. Prize committee
Q4.what is the main function of technical committees
A. Directing B. Conducting Sports Events
C. Purchasing Goods D. Decoration
Q2. Case-2
In Volleyball knock out tournament 12 teams took part out of which strong team like KV
NOIDA SEC-24 and KV Bulandshahr lost out in the first round. Due to the exit of these
teams theplayers of the teams become dejected and excitement also decreased.
(Based on this case study answer the following questions)
Q2. 1. Why did strong teams exit in the first round of the tournament?
A. Due to their poor performance B. Due to their lack of cooperation
C. Due to their team spirit D. Due to their will power
Q2. 2 What is the main disadvantage of knock out tournament?
A. Nature of activity B. Less number of officials
C. Better teams are eliminated D. Fewer days are needed
Q2.3 Name the tournament which is the better tournament for all teams .
A. Knock out tournament B. Combination tournament
C. League tournament D. Knock out cum League tournament
Q2.4 How many matches will be there for twelve teams on knockout basis tournaments?
A. 11 B. 10
C. 9 D. 8
SECTION E
Long Answer Type Question (150 to 200 Words)
Q.1 Enlist the committees for organizing sports event and explain any eight committees in detail ?
Ans. Various committees are formed for systematic and smooth conduct of
competition / tournament.
1. Committee for publicity.
2. Transport committee
3. Boarding and lodging committee.
4. Decoration and ceremony committee
5. Grounds & equipment committee
6. Refreshments and entertainment committee
7. Reception committee
8. Committee on entries and programmers.
9. Committee for officials.
10.Announcement committee
11.First aid committee
1. Committee for publicity: The committee for publicity announces the date, venues and
sports even advance information to the institution and printing etc. Its main responsibility
is to advertise the sports events.
2. Transport committee: - This committee is responsible for providing the facilities
regarding transportation of various team to the venue of sports event or to the place of
boarding and loading as the case may be.
3. Boarding and lodging committee: - Boarding and loading committee is responsible for
making necessary arrangement for providing accommodation and serving meals to the
sports persons and officials.
4. Ground and equipment committee: - This committee is responsible for making the
grounds or laying out the track and field this committee also makes necessary
arrangements of equipments related to the games / athletic meet.
5. Reception committee: - The members of this committee are responsible to welcome the
chief guests at the opening and closing ceremonies it is also the duty of this committee to
welcome the other quests and spectators.
6. Committee for official: - This committee selects various officials such as referees judges
recorders starters marshals track umpires time keepers and lap scorers for athletic meet
and referee umpires time keepers recorders and judges etc.
7. Announcement committee: - This committee is solely responsible for making various
announcement during the sport meet or games this committee announces regarding
opening and closing ceremonies.
8. First aid committee: - First aid committee is headed by a well qualified doctor .This
committee provide first aid to the victim or affected athlete/ sports person immediately.

Q.2 Make the fixture for 13 teams on the basis of knock out.
Ans. Total no teams -13
Total no. of matches :- Total no teams-1= 13-1=12 matches
Total no bye :- Next power of 2- total no. of team 16-13 =03
No of team is upper half= Total no of team+1/2 = 13+1/2 = 07 team
No. of teams in lower half = Total no of team+1/2 = 13-1/2 = 06 team
No.of Byes in Upper Half = Nb-1/2 =3-1/2 = 1
No.of Byes in Lower Half = Nb +1/2 = 3+1/2 =2

Q. 3. Define Management. Explain in detail the functions of sports event management.

Ans. Meaning of Sports management
Sports management means to anticipate, plan, organize, appoint, direct and control any
sporting event. The term Sports management can be defined as the efficient use of
available resources of a sporting event to achieve its goals”.
Therefore, sports management is a systematic process of doing work on your own and
getting the work done by other, which helps in conducting the sporting event in a better
way.
Sport event managers deal with a plethora of issues related to planning , organizing,
leading and delivering sport events. Their areas of responsibility can be very broad or very
specific depending on factors like the size of the sport event.
Functions of Sports Management
1. Planning: Planning in Sports means that organizing a game or event is a program
designed 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 who
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.
2. Organizing: Organizing sports is the second function of sports management after sports
planning organizing the event in accordance with the plan helps to accomplish the
organization goals smoothly. An effective organization is one in which all the officers and
employees do their work smoothly so that there is no obstacle in doing any work. it
identifies the activities required to achieve the objectives and implement the plan.
3. Staffing: Skilled and capable persons who have full knowledge of sports program and
activities need to be recruited. Their appointment is the main function of the management.
This ensures that people with appropriate skills, techniques, knowledge, and experience
can be available on time at the appropriate place.
For this, its main task is to conduct selection, appointment, training, refresher courses of
officers and employees. Therefore, sports management appoints various sports officers,
coaches, sports managers, sports supervisors, etc. based on the plan of a sports
organisation.
4. Directing: The potential talents of children can be developed by providing them with a
proper, suitable and good training by using the right fitness components and techniques.
Talent development program also will produce the greatest potential athletes consistently
without any failure for every type in sports activities. Talent development in sports has
been used with varying degrees of success.
5. Controlling: It is the art of acting on individual or themselves. This is called the heart of
management. It is a technique by which instructions are issued. In this, the sports
management achieves the goals of the program or organization of the games by ordering,
guiding and leading the subordinate employees, supervising them, and motivating them.
 Unit-2

Children & Women in Sports

Key Points:

 Common Postural Deformities – Knock knee; Bow legs; Flat foot; Round Shoulders; Lordosis,
Kyphosis & Scoliosis and their corrective measures

 Special consideration (Menarche and Menstrual Dysfunction)

 Female Athletes Triad (Osteoporosis, Amenorrhea, Eating Disorders)

 Postural deformities: Postural deformities are the exaggerated curvature of the

spine. The spine is naturally curved but various factors may give rise to the
deformities. It reduces the efficiency of individual to great extent & cause more
health problem.

Common postural deformities:

1. Knock Knee – a postural deformity in which both the knees touch or

overlap each other in normal standing position.

Causes of knock knee:

1) Weakness of muscles and ligaments
2) Overweight body
3) Lack of balanced diet
4) Lack of vitamin-D
Corrective measures for Knock knee :
1) Perform Padamasana and Gomukhasana regularly .
 2) Horse-riding to be done regularly, as it is one of the best exercise for correcting this
deformity.
3) Keep a pillow between the knees and stand erect for sometime.

2. Bow Legs : This is the defect of legs in which legs bend

outward. The space between knees widens up and legs
take curve shape.

Causes of Bow legs:

1) Deficiency of calcium and phosphorus
2) Obesity
3) Deficiency of vitamin D

Corrective measures for Bow legs:

1) Ardhchakra Asana
2) Garud Asana
3) ArdhMatysendra Asana
4) Walking Inward
5) Walk on bend toe of the feet

3. Flat Foot: In this default of feet person gives complete print of their foot sole
over the plane surface. In flat foot the inner curve of foot bulges more than
normal.
Causes of Flat Foot :
1) Genetic
2) Improper posture
3) Obesity
4) Injury

Corrective measures for Flat Foot :

1) Tadasana
2) Walking on sand
3) Regular running
4) Good quality shoes
5) Pressure over foot
6) Writing with foot
7) Sit down hold wad of paper by toes
8) Jumping on toes regularly
9) Performing up and down the heels regularly

4. Round Shoulders : It is a postural deformity in which the shoulders are

drawn, the head is extended with the chin pointing forward.

Causes of Round Shoulders:

1) Due to poor posture while working
2) Faulty furniture
3) Wrong habit of sitting / standing
4) Carrying heavy load on shoulders
3) By sleeping on one side
Corrective measures for Round shoulders :
1) Keep your tips of fingers on shoulder and encircle your elbows in clockwise and
anticlockwise direction of same number of times.
2) Hold the hanging position of horizontal bar sometime.
3) Perform Chakrasana and Dhanurasana regularly.
4) Sit on a chair, rest the back against it, pull the shoulders backward and see
upwards.

5. Kyphosis : is a deformity of the spine in which there is an increase or

exaggeration of a backward curve.
Causes of Kyphosis :
1) Heredity factors
2) Ageing
3) Unstable Furniture
4) Poor postural habits
5) Weakness in muscles
Corrective measures for Kyphosis :
1) Perform Dhanurasana regularly
2) Bend your head backward in standing position.
3) Reverse sit-up
4) Perform Bhujangasana

6. Lordosis : Lordosis is a common defect in deformity & posture. Here lumber

curve becomes more pronounced and front central position of pelvic region is
 tilted forward.

Causes of Lordosis :

1) Weakness of the back muscles

2) Over structuring of excessive obesity

3) Poor posture while standing and sitting

Corrective measures of Lordosis :
1) Forward bending
2) Alternate toe touching
3) Perform Paschimotansana
4) Perform sit-ups regularly

7. Scoliosis-: Scoliosis is a condition involving an abnormal sideways curvature of the spine.

The curvature of the back may develop as a single curve (shaped like the letter C) or as
two curves (shaped like the letter S)

Causes of Scoliosis:-
1) Lifting heavy weight
2) Sitting or standing in wrong posture
3) Unhealthy Environment
4) Bone disease
Preventive measures for Scoliosis:-
1) Perform Ardh Chakra Asana
2) Chin-ups
3) Swim by using breast stroke technique
4) Perform Trikonasana

 Special Consideration (Menarche and Menstrual Dysfunction):

We are all aware of the fact that the physically of men and women is different. Women have
to go through natural processes on a monthly basis which effect their participation in sports.
 Menarche :
At the beginning of adolescence, girls experience menstrual periods. The menstrual periods
usually begin at the age of 12 to 16 years. The beginning of menstrual bleeding is called
menarche. The beginning of the menstrual cycle depends on the lifestyle and genetic
conditions. The beginning of youth also causes growth of the reproductive organs and breast
among girls.

Menstrual Cycle :
The monthly process of bleeding through vagina is called the menstrual cycle. The
reproductive organs begin ovulation and produces eggs in the ovaries. The egg then moves
to the uterus and if not fertilized, it bursts and flows out in the form of blood through the
vagina. This causes the monthly periods.

Menstrual Disorder :
Menstrual disorder is caused when the periods are irregular. There are various types:
 Absence of periods
 Abdominal cramps
 heavy or prolonged periods
 Delay in periods

Menstrual Irregularity :
Usually, the menstrual cycle is a process that takes place over a period of 21 to 35 days, out
of which on 2 to 5 days, bleeding is experienced. If the monthly periods do not occur within
the period of 21 to 35 days, it is referred to as menstrual dysfunction. If the bleeding does
not happen regularly or in the right quantity, the health of the woman is adversely affected.

Menopause :
Menopause is a natural event where menstrual cycles permanently cease in women
of age of between 45-55 years due to the natural loss of ovarian function from aging.

Participation in Sports and Menstrual Periods :

Earlier, it was believed that, during menstrual periods, women should not do any activity
requiring physical strain. Participating in activities like sports could have negative effect on
the health. But this is only a myth. Recent studies have proved that the menstrual periods
are not affected by participation in sports. In fact. regular participation in sports can help
relieve pain and also regularize the menstrual periods. There are numerous examples of
times when women have participated in sports during the menstrual periods and have
excelled. Only a few women face pain and cramps during their menstrual periods. However,
it has been observed that the level of iron in the body becomes low during the menstrual
periods.
 Female Athlete Triad (Osteoporosis, Amenorrhoea and Eating Disorders) :
Female Athlete Triad is a symptom of a group of health disorders. It includes problems
related to osteoporosis, amenorrhoea, anorexia. Third is a serious disorder, which can result
in a lifetime of suffering.

The Female Athlete Triad is an indication of health disorders. These indications are
osteoporosis, amenorrhoea and eating disorders. This triad is a critical disorder which can
have lifelong negative effects on health of the women.

Osteoporosis or Weakness of Bones :

Osteoporosis is a bone-related disorder. The bones become weak and lose their density. Due
to loss of bone mass, the bones may get destroyed.
Osteoporosis literally means porous bone. In this disorder, there is continuous reduction in
the quality and density of bones. The deterioration of the bones takes place at a constant
pace.
Symptoms of Osteoporosis
The Symptoms of this disorder do not appear immediately A BMD test can determine this
problem.

Causes of Osteoporosis :
 Genetic
 Lack of proteins
 Lack of vitamin D and calcium
 Lack of exercises
 Diabetes, Thyroid
 Consuming too much soft drinks
 Amenorrhoea :
Amenorrhoea is a disorder of menstrual periods in women. In this, the menstrual periods of
women either does not start or the period is not repeated till three or more months. it
means that wither the absence of period or the relapse of the period continuously for three
or more months is the symptom of amenorrhoea.
The major causes of amenorrhoea are given below:
1. Intensive and Excessive Exercise : The lack of estrogen in women is due to intense and
excessive exercise, resulting in a higher likelihood of relapse. It is more likely to occur in
women who participate in sports such as long-term running gymnastics, or take exercise for
a much longer period.
2. Hormonal Changes : Gonadotropic hormones play an important role in the growth of the
gland and the removal of estrogen from eggs. If estrogen function is blocked, the condition
of exertion in the female is exacerbated.
3. Less Intake of Calories : Female athletes are less likely to have calorie or less snacks so
they may have to face the problem of relapse. Low calorie affects hormones are not secreted
at all or secreted in inadequate quantities. This may result in the prevention of reflux.
4. Psychological Effect: Many female athletes suffer from psychological effects. There are
many emotions like stress, anxiety, emotionally, control over emotions, which can affect
hormones. The result is the possibility of relapse.

 Eating Disorders:
Women suffering from eating disorders are in constant fear of gaining weight and so
exercise too much or try to vomit soon after eating.
Due to this disorder, women have a low self-esteem and always focus on what their body
lacks. It is also a mental state where the woman suffering from it thinks negatively about
herself most of the times.

Symptoms of Eating Disorders

 Always thinking about the structure and size of the body.
 Constant fear of gaining weight.
 Using medicines, herbal products and enema to reduce weight.
 Exercising too much.
 Eating too much at one time.
 Sometimes dieting and sometimes eating too much.

Types of Eating Disorders:

These are of two types:
1. Anorexia Nervosa: It is an eating disorder characterized by low weight, fear of gaining
weight, and a strong desire to be thin, resulting in food restriction. Many people with
Anorexia see themselves as overweight even though they are in fact underweight.
2. Bulimia Nervosa: It is an eating disorder characterized by binge eating followed by
 purging. Binge eating refers to eating a large amount of food in a short amount of time.
Purging refers to the attempts to get rid of the food consumed. This may be done by
vomiting or talking laxatives. Bulimia is frequently associated with mental disorders such as
depression, anxiety and problems with drugs or alcohol.

Causes of Eating Disorders :

Though the actual cause of eating disorders has not been determined yet, but the possible
causes could be- genetic, mental stress and dieting.
Precautions:
 Keep height-weight ratio under control.
 Eat at fixed time.
 Identify the problem and talk to people to find solutions.
 Keep mental stress under control.
 Maintain a positive attitude.
 Do not overeat.
Treatment:
 Psychotherapy: The use if ‘Talk Therapy’ can prove to be helpful.
 Cognitive behavioural therapy: It aims to improve mental health.
 Interpersonal psychotherapy: This helps in resolving problems related to communication with
others.
 Dialectical behavioural therapy: This helps in dealing with stress and improving behaviour. It
also helps in keeping emotions under check.

Multiple Choice Questions :

Q1. Lordosis is caused by
(a) Forward exaggeration in lumbar region (b) Forward exaggeration in cervical region
(c) Forward exaggeration in thoracic region (d) None of the above
Ans. (a)
Q2. Hunch on the back is known as
(a) Lordosis (b) Flat foot
(c) Scoliosis (d) None of the above
Ans. (d)
Q3. Knocked knee is known as
(a) Pes Planes (b) Fallen arches
(c) Genu & Valgus (d) None of the above
Ans. (c)
Q4. Scoliosis is deformity related to
(a) Eye (b) Leg
(c) Head (d) Spine
Ans. (d)
Q5. Osteoporosis is associated with
(a) Blood (b) Bones
 (c) Ligament (d) None of the above
Ans. (b)
Q6. In which year Female Athletes Triad became apparent
(a) 1990 (b) 1991
(c) 1992 (d) 1993
Ans. (a)
Q7. Which of these is structural disability___________
(a) Kyphosis (b) Hearing Impairment
(c) Visual impairment (d) Organic Impairment
Ans. (a)
Q8. Posture is an index of
(a) Health (b) Personality
(c) Character (d) Fitness
Ans. (a)
Q9. Food related disorder is
(a) Bulimia Nervosa (b) Heredity
(c) Exercise (d) None of the above
Ans. (a)
Q10. Menarche is defined as the
(a) Time of pregnancy (b) Beginning of menstrual period
(c) Ending of menstrual period (d) Beginning of pregnancy
Ans. (b)
Q11. Osteoporosis is associated with
(a) Blood (b) Bones
(c) Ligaments (d) None of the above
Ans. (b)
Q12. In which year Female Athletes Triad became apparent
(a) 1990 (b) 1991
(c) 1992 (d) 1993
Ans. (a)
Q13. Match the following:
1. (a) Bow legs

2. (b) Knock Knee

3. (c) Lordosis

4. (d) Plat foot

(a) 24 1 3
(b) 4 3 1 2
(c) 1 2 3 4
(d) 3 1 4 2
Ans. (b)

Assertion and Reason Type Questions :

Q1. Given below are two statements, one is labelled as Assertion (A) and other is labelled as
Reason (R)
Assertion (A): Knock Knee is postural deformity in which both the knees knock or touch
each other in normal standing position.
Reason (R): There is an increase or exaggeration of a backward curve in this
deformity.
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, but (R) is not the correct explanation of (A)
(c) (A) is true, but (R) is false
(d) (A) is false, but (R) is true
Ans. (b)

Q2. Assertion (A): Physical activities as corrective measure are very effective in functional
deformity in comparison to structural deformity.
Reason (R) : Muscles and ligaments are affected in functional deformity
(a) Both (A) and (R) are true and (R) is the correct explanation of (A)
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A)
(c) (A) is true, but (R) is false
(d) (A) is false, but (R) is true
Ans. (b)
Q3. Assertion (A) : In Indian women’s participation in sports is very less.
Reason (R) : Indian society still does not promote women’s participation in
sports.
(a) Both (A) and (R) are true and (R) is the correct explanation of (A)
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A)
(c) (A) is true, but (R) is false
(d) (A) is false, but (R) is true
Ans. (a)
Pie Chart Based:
Q1. Below given in the data of Motor Development in the children.
 On the basis of above data, answer the following questions.
A. Which development occurs in the period of 2 to 6 years ?
(a) Infanthood (b) Middle childhood
(c) Early Childhood (d) Later childhood
B. In which year the child moved towards perfection of movements?
(a) 6 years (b) 7 years
(c) 8 years (d) 9 years
C. Infanthood starts from birth and lasts till which age of years?
(a) 1 year (b) 3 years
(c) 4 years (d) 2 years
Ans. A.(c) B. (b) C. (d)

Case Study Based:

Read the following passage and answer the following questions.
1. Saloni spent her weekend checking the health status of all the security guards of her
huge gated community as a part of project work assigned by PE teachers . She found out
that more than half of them have shown a significant deformity in the upper part of their
vertebral column.
A. The term used to define this deformity is……….
(a) Lordosis
(b) Scoliosis
(c ) Kyphosis
(d) Both a. and b.
B. This deformity is mainly caused due to………….
(a) Osteoporosis
(b) Malnutrition
(c ) Unstable furniture
(d) All of the above
C. The asana/s which helps in rectifying such conditions are……….
(a) Chakrasana
(b) Bhujangasana
(c) Halasana
(d) Both a. and b.
Ans. A. (c ) B. (d) C. (d)
2. Sunita wanted to learn boxing but her brother made fun of her and ridiculed her. Her
father seeing her interest sent her to a professional coach to learn that sport properly.
Based on this case study answer the following questions.

A. Why was Sunita ridiculed by her brother?

(a) She wanted to learn sport
(b) She did not want to learn boxing
(c) She wants to have fun
(d) She is not serious about sport
B. What values are shown by her father?
(a) Right judgment
(b) High attitude
(c) Nationality
(d) Indiscipline
C. What does this show against females?
(a) Girls awareness
(b) Interest in sports
(c) Gender discrimination
(d) Support to boys
Ans. A. (a) B. (c) C. (a)

Very Short Answer Type Questions:

Q1. Define posture?
Ans. Posture is defined as holding your body erect against gravity while an upright line down
or sitting position. good posture on the other hand pertains to the training your body to
walk. stand, sit and lie with the slightest strain on the ligaments and muscles.
Q2. What is flat foot?
Ans. Flat Foot: In this default of feet person gives complete print of their foot sole
over the plane surface. In flat foot the inner curve of foot bulges more than
normal.
Q3. Which type of deformity is kyphosis?
Ans. Kyphosis is a deformity of the spine in which there is an increase or
exaggeration of a backward curve.
Q4. What do you mean by menarche?
Ans. At the beginning of adolescence, girls experience menstrual periods. The menstrual
periods usually begin at the age of 12 to 16 years. The beginning of menstrual bleeding is
called menarche. The beginning of the menstrual cycle depends on the lifestyle and genetic
conditions. The beginning of youth also causes growth of the reproductive organs and breast
among girls.
Q5. What is osteoporosis?
Ans. Osteoporosis is a bone-related disorder. The bones become weak and lose their
density. Due to loss of bone mass, the bones may get destroyed.
Osteoporosis literally means porous bone. In this disorder, there is continuous reduction in
the quality and density of bones. The deterioration of the bones takes place at a
constant pace.
Symptoms of Osteoporosis
The Symptoms of this disorder do not appear immediately A BMD test can determine
this problem.
Q6. What is anorexia nervosa?
Ans. Anorexia Nervosa: It is an eating disorder characterized by low weight, fear of
gaining weight, and a strong desire to be thin, resulting in food restriction. Many
people with Annorexia see themselves as overweight even though they are in fact
underweight.
Q7. What is bulimia?
Ans. Bulimia Nervosa: It is an eating disorder characterized by binge eating followed by
purging. Binge eating refers to eating a large amount of food in a short amount of time.
Purging refers to the attempts to get rid of the food consumed. This may be done by
vomiting or talking laxatives. Bulimia is frequently associated with mental disorders such as
depression, anxiety and problems with drugs or alcohol.

Short Answers Type Questions:

Q1. Explain some exercises to cure the postural deformities.

Ans. Some exercises to cure the postural deformities are:
(a) Trunk exercises: Twisting of trunk often strengthens the back and the abdomen. The
lower back is also developed by this exercise.
(b) Chest Exercise: Strengthening of the chest also helps in improving the posture, Three sets
of 15 repetition on a chest press, incline press or decline press are sufficient.
(c) Back Exercises: Most of the Postural deformities occur due to weakness of the back
muscles. To put shoulders at original place some workouts of back strengthening are
required. Lal pulls downs can improve the back.
(d) Leg Press : Do not ignore legs. Strengthening the lower part is also important to have a
balanced posture. Leg press, hamstring curls and leg extensions must be done.
(e) Aerobics : Regular aerobics can develop the cardiovascular system and this can help in
reducing weight and improving posture. Walking, running, jumping, aerobics, etc. are very
important for postural fitness.

Q2. What are the corrective measures for flat foot?

Ans. The corrective measures are –
(a) Using proper shoes: Wear shoes which have proper arch support. Wearing of high heels
should be discouraged.
(b) Twisting feet : Sit with legs straight touching the floor. Lift right feet and touch the last
toe finger of the left feet.
(c) Heel Stretch: Sit on the floor keeping feet flat on the floor. After this lift both feet’s toes
and feet except the heel. Hold in this position for 10-15 seconds. Repeat this exercise 5 times
for both the feet as shown in the picture.

Q3. What are the corrective measures for Bow legs and Kyphosis.
Ans. The corrective measures for Bow legs are :
(a) Leg strengthening exercise : It always develops muscles around the knee and help to
improve bowed legs. This exercise can be performed by lying flat on an exercise bench.
(b) Pilates : are the best exercise for improving body alignment. Lying down on back and
lifting both legs up off the ground and quickly move legs up and down.
The corrective measures for Kyphosis are:
(a) Posture : Good posture while standing. Sleeping, walking or sitting often protects for
postural deformity like Kyphosis. Many times we often bend our upper back including
shoulders to avoid lower back pain. Avoiding this can protect Kyphosis.
(b) Stretching while Sitting on Chair : Sit straight in the chair keeping spine, hands and head
straight. After this position start bending head down as much as you can do. This gives a
stretch of the back muscles. Repeat this exercise 2-3 times a day for 2 weeks.
(c) Strengthening Cervical Muscles : Isometric exercises are the best to strengthen the neck
and shoulder muscles.
(d) Reduce crunches : It has been observed that heavy weight training done for body building
can lead to Kyphosis. So, reduction in crunches helps to reflexive weakness of the muscles in
the spine.
Q4. What are the corrective measures for Scoliosis?
Ans. The corrective measures for Scoliosis?
(a) Spiral Movement & Tension: This exercise is the best for scoliosis. Initially stand straight
keeping feet apart as per the width of shoulders. Turn head to the left but don’t let the
shoulders move. When head reaches the end of its rotation then allow the shoulders also to
turn. Also perform the same exercise for other direction also.
(b) Hip Roll & Bridge: Hip Roll and Bridge is an exercise done while raising vertebrae to form
a full circle. As the circular position is maintained in the opposite direction, the problem gets
good.
(c) Spine release Exercise: This exercise is performed lying on floor. The knee is raised to
form a T shape and then moved to left direction. The shoulders should be kept flat on floor.
Lower the knees till a comfortable point. Repeat same for other side also.
Q5. Briefly explain amenorrhea with symptoms and causes.
Ans. Amenorrhoea is a disorder of menstrual periods in women. In this, the menstrual
periods of women either does not start or the period is not repeated till three or more
months. it means that wither the absence of period or the relapse of the period continuously
for three or more months is the symptom of amenorrhoea.
The major causes of amenorrhoea are given below:
1. Intensive and Excessive Exercise: The lack of estrogen in women is due to intense and
excessive exercise, resulting in a higher likelihood of repalse. It is more likely to occur in
women who participate in sports such as long-term running gymnastics, or take exercise for
a much longer period.
2. Hormonal Changes: Gonadotropic hormones play an important role in the growth of the
gland and the removal of estrogen from eggs. If estrogen function is blocked, the condition
of exertion in the female is exacerbated.
3. Less Intake of Calories : Female athletes are less likely to have calorie or less snacks so
they may have to face the problem of relapse. Low calorie affects hormones are not secreted
at all or secreted in inadequate quantities. This may result in the prevention of reflux.
4. Psychological Effect: Many female athletes suffer from psychological effects. There are
many emotions like stress, anxiety, emotionally, control over emotions, which can affect
hormones. The result is the possibility of relapse.
Q6. Compare any three exercises guidelines for children between 15 to 18 years under
supervision.
Ans. It is recommended that teens get at least 1 hour of physical activity on most, preferably
all days of the week.
Participating in games like skateboarding, in-line skating, yoga, swimming, dancing, etc can
be included. Weight training, under supervision of a qualified adult, can improve strength
can be performed under supervision. The following activities are included:
Aerobics: Most of the 60 or more minutes a day should be either moderate-or vigorous-
intensity aerobic physical activity and should include vigorous-intensity physical activity at
least 3 days a week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children
and adolescents should include muscle-strengthening physical activity on at least 3 days of
the week.
Bone- strengthening: As part of their 60 or more minutes of daily physical activity, children
and adolescents should include bone-strengthening physical activity on at least 3 days of the
week.

Q7. What do you understand by female athlete triad and what are its components?

Ans. Female Athlete Triad is a symptom of a group of health disorders. It includes problems
related to osteoporosis, amenorrhoea, anorexia. Third is a serious disorder, which can result
in a lifetime of suffering.

The Female Athlete Triad is an indication of health disorders. These indications are
osteoporosis, amenorrhoea and eating disorders. This triad is a critical disorder which can
have lifelong negative effects on health of the women.
 Long Answers Type Questions:
Q.1 What is the menstrual dysfunction? Explain the various types of problems related to it.
Ans. We are all aware of the fact that the physically of men and women is different. Women
have to go through natural processes on a monthly basis which effect their participation in
sports.
At the beginning of adolescence, girls experience menstrual periods. The menstrual periods
usually begin at the age of 12 to 16 years. The beginning of menstrual bleeding is called
menarche. The beginning of the menstrual cycle depends on the lifestyle and genetic
conditions. The beginning of youth also causes growth of the reproductive organs and breast
among girls. The monthly process of bleeding through vagina is called the menstrual cycle.
The reproductive organs begin ovulation and produces eggs in the ovaries. The egg then
moves to the uterus and if not fertilized, it bursts and flows out in the form of blood through
the vagina. This causes the monthly periods. Menstrual disorder is caused when the periods
are irregular. There are various types:
 Absence of periods
 Abdominal cramps
 heavy or prolonged periods
 Delay in periods

Usually, the menstrual cycle is a process that takes place over a period of 21 to 35 days, out
of which on 2 to 5 days, bleeding is experienced. If the monthly periods do not occur within
the period of 21 to 35 days, it is referred to as menstrual dysfunction. If the bleeding does
not happen regularly or in the right quantity, the health of the woman is adversely affected.
Earlier, it was believed that, during menstrual periods, women should not do any activity
requiring physical strain. Participating in activities like sports could have negative effect on
the health. But this is only a myth. Recent studies have proved that the menstrual periods
are not affected by participation in sports. In fact. regular participation in sports can help
relieve pain and also regularize the menstrual periods. There are numerous examples of
times when women have participated in sports during the menstrual periods and have
excelled. Only a few women face pain and cramps during their menstrual periods. However,
it has been observed that the level of iron in the body becomes low during the menstrual
periods.

Q2. Describe the corrective measures for flat foot and lordosis.
Ans. Corrective measures of flat foot-
(a) Tadasana
(b) Walking on sand
(c) Regular running
(d) Good quality shoes
(e) Pressure over foot
 (f) Writing with foot
(g) Sit down hold wad of paper by toes
(h) Jumping on toes regularly
(i) Performing up and down the heels regularly
Corrective measures of Lordosis-
I. Forward bending
II. Alternate toe touching
III. Perform Paschimotansana
IV. Perform sit-ups regularly
Q3. Explain the corrective measures for postural deformities.
Ans. The good posture displays the level of fitness of an individual. Good posture helps the
muscles of the body to support the skeleton for better alignment. There are many reasons
behind the poor posture which are listed below:
1. Injury
2. Disease and nutritional state.
3. Bad Habits
4. Muscle tension, muscle weakness
5. Heredity
6. Improper shoes
Physical activity often helps in building the strength of muscles of the body. Even the tinning
of muscle also develops with the regular physical activity. The corrective exercises can cure
the postural deformities to a great extent.
Some of the exercises are explained below:
A. Back Exercise: Most of the postural deformities occur due to weakness of the back
muscles. To put shoulders at original place some workouts of back strengthening are
required. Lat pulls downs can improve the back.
B. Trunk Exercise: Twisting of trunk often strengthens the back and the abdomen. The lower
back is also developed by this exercise.
C. Chest Exercise: Strengthening of the chest also helps in improving the posture. Three sets
of 15 repetitions on a chest press, incline press or decline press are sufficient.
D. Leg Press: Do not ignore legs. Strengthening the lower part is also important to have a
balanced posture. Leg press, Hamstring curls and leg extensions must be done.
E. Aerobics: Regular aerobics can develop the cardiovascular system and this can help in
reducing weight and improving posture, walking, running, jumping, aerobics etc., are very
important for postural fitness.

Q4. Define spinal curvature deformities and list their causes and precautions.
Ans. Spinal Curvature: This type of deformity is related to spine. This deformity is caused by
carrying excessive weight beyond capacity. In another way, we can say that weak muscles
cause the formation of spinal curvature. The normal lumbar spine is characterised by a
moderate anterior hyperextension curve, when viewed laterally. Although there is no
absolute standard for the determination of the degree or extent of the anterior convexity of
the normal lumbar curve. There are three types of spinal deformities.
(a) Kyphosis: Kyphosis implies an increase or exaggeration of a backward or posterior curve
or a decrease or reversal of a forward curve. It is also called round upper back. Depression of
chest is common in kyphosis.
Caused of Kyphosis: Kyphosis is caused by malnutrition, illness, crowd, deficiency of pure air,
insufficient exercises, rickets, carrying, heavy loads on shoulders, unsuitable furniture, weak
muscles, shyness among girls and habit of doing work by learning forward etc.
The following exercises should be performed for the remedy of kyphosis:
1. Sit in chair, your buttocks should touch the back of chair. By looking upward, hold your
hands each other behind the back in such a way that your shoulders may remain in stretch
backward. Remain in this position for some time.
2. Always keeps a pillow under your back while sleeping.
3. Bend your head backward in standing position.
4. Perform Dhanurasana, the yogic asana regularly.
5. Lie down in front lying position. keep your hands near the shoulders. Now straighten up
your arms slowly, raise the chest. Head should be backwards. Maintain this position for some
time.
6. Hold your arms out at shoulders level and bend elbows. Snap elbows back return to
starting position. repeat this exercise at least 8 times for the best results.
(b) Lordosis: Lordosis is the inward curvature of spine. Infact , it is an increased forward
curve in the lumber region. It creates problem in standing and walking. The body seems to be
stiff. The individual feels shame and inferiority. Lordosis can be corrected in early stage.
Causes of Lordosis : Generally imbalanced diet, improper environment, improper
development of muscles, obesity and diseases affecting vertebrae and spinal muscles are
such which result in lordosis. In addition to these causes, not performing exercises and taking
excessive food are also major causes of lordosis.
The following exercises should be performed for the remedy of lordosis:
1. From standing position, bend forward from hip level. Repeat this exercise for 10 times.
2. Lie down on your back, raise your head and legs simultaneously for 10 times.
3. Perform sit-ups regularly.
4. Halasana should be performed regularly.
5. You should lie down in supine position i.e., on your back, then raise your legs at 45-degree
angle. Remain in this position for some time.
6. Toe-touching should be preformed for at least 10 times.
7. Sit down and extend your legs forward. Try to touch your forehead to your knees repeat
this exercise for 10 times.
(c) Scoliosis: Postural adaption of the spine in lateral position is called scoliosis. Scoliosis
means bending, twisting or rotating. These are sideways curves.
Causes of Scoliosis : Scoliosis may be due to many reasons but the main reasons are diseases
in the joints of bones, under-developed legs, infantile paralysis, rickets, etc. It may also be
due to carrying heavy loads on one shoulder, unhealthy conditions, like inadequate lighting
 arrangement, unsuitable desks, partial deafness and wrong standing posture. It may be
caused by congenital or acquired abnormalities of vertebrae, muscles or nerves.

Unit III
Yoga as Preventive Measure for Lifestyle Disease
KEY POINTS
 Asanas as preventive measures
 Obesity: Procedure, Benefits & Contraindications for Tadasana,
Katichakrasana ,
Pavanmuktasana,Matsayasana,Halasana,Paschimottasana,ArdhMatsyendrasana,D
hanurasana,Ushtrasana,Suryabedhan Pranayama
 Diabetes: Procedure, Benefits & contraindications for Katichakrasana,
Bhujangasana, Pavanmuktasana, Bhujangasana, Shalbhasana,Dhanurasana,
SuptVajarasana, Paschimottasana, , ArdhMatsyendrasana, Mandukasana,
Gomukhasana, Yogmudra,Ushtrasana,Kapalbhati
 Asthma: Procedure, Benefits & contraindications for Tadasan
Urdhwahastottansana, UttanMandukasana, Bhujangasana,
Dhanurasana,Ushtrasana, Vakrasana, Kapalbhati,
Gomukhasana,Matsyasana,anuloma-Viloma
 Hypertension: Procedure, Benefits & contraindications for Tadasana ,
Katichakrasana , uttanpadasana, ardhHalsana, saralaMatyasana, Gomukhasana,
Uttanmandukasana, vakrasana,Bhujangasana, Makrasana, Shavasana,
nadishodhanapranayam, Sitli pranayam
 Asana:- The term ‘asna’ means sitting in a particular posture,which is comfortable and which could be
maintained steadily for long time. Asana Gives stability and comfort both at physical and mental level.
Asanas as preventive measures:- Asanas can be used as preventive measures as they provide
following physiological benefits which ultimately help in avoiding various lifestyle diseases such as
obesity,diabetes,etc.The following are the benefits of asanas for prevention of diseases:
 Joints and muscles become strong
 Respiratory organs become efficient.
 The nervous system improves.
 Immune system is strengthened.
 Efficiency of digestive system increases.
Obesity: Obesity is a condition of the body in which the amount of fat in the body increases to a
very high level.It is condition in which the BMI is greater than 30.
1. Tadasana : Tada in sanskrit means ‘palm tree’.This is called Tadasana because in this asana an
individual stands straight like palm tree. 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, interlock 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.
 Reduces stress and obesity.
 Flexibility increases.
Contradiction:
 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. 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. In this asana,the waist is moved towards right
side and left side.The movements of the waist along with arms look like a wheel.
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 poses tones up the waist, hips, back, neck, and shoulders.
 It helps to burn extra calories and fat.
 It helps in managing body weight.
 It relieves constipation and makes the lumber region strong.
 It helps to remove constipation and indigestion.
 It strengthens shoulders, neck, arms abdomen, back and thigh.
Contradictions
 In case of spinal disorders, it should be avoided.
 In case of abdominal inflammation, it should be avoided.
 It should be avoided by women during pregnancy.
 If you are suffering from hernia, slipped disc, avoid this asana.

3. Pawanmuktasana : The sanskrit word pawana means ‘air’ or ‘wind’ and mukta means’ freedom’ or
release. This is called as the ‘wind relieving posture’ as it assists in releasing trapped digestive gas from
stomach and intestine.
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
 It eases the tension in lower back.
 It enhances the blood circulation in pelvic area.
 It helps in reducing the fats of thighs, buttocks and abdominal area.
 It strengthens the abdominal muscles.
 It also massages the intestines and organs of the digestive system which helps in
releasing the gas and thus improves digestion.
 It relieves constipation.
Contradiction:
 People suffering from piles should not do this asana.
 Do not do this asana immediately after eating food.
 If you are suffering from heart problems, hyper acidity, high blood pressure, slipped
disc and hernia, you should avoid this asana.
4.Matsayasana:- In Sanskrit,Matsya means ‘fish’. In final posture of this asana,the body takes shape of
a floating fish. The folded legs resemble the tail of a fish, hence, it is called Matsyasana.
Procedure:-
 Sit in Padmasana.
 Lie on the back with support of the elbows.
 Lift The neck and chest slightly up, the back should be arched
and raised from the ground.
 Bend the head backward and place the crown of the head on
the floor.
 Make the hooks with the index fingers of both hands and clasp
the big toes with the hooks of opposite hands.
 Maintain the position for 10-15 seconds or as long as comfortable.
To come back,release the toes, place hands on the ground,raise head up with the support of
hands.Sit with the help of elbows
Benefits:-
 It helps in reducing body weight.
 It improves blood supply to the brain.
 It regulates the functioning of thyroid gland and improves immune system.
 It is beneficial in lungs and respiratory disorders.
 It also cures defects of eyes.
Contraindications:-
 Avoid doing this asana if you have high or low blood pressure.
  People suffering from migraine and insomnia should also refrain from performing this
asana.
5.Halasana:- Halasana means ‘plough’. It involves lying on your back and placing your feet on the
floor behind your head. In fact, in the final position of this pose, your body resembles the shape of a
plough

Procedure:-
 Lie on your back with your arms beside you. Palms should
be downwards.
 Keeping the knees straight, raise your legs
up to 90° keeping them vertical and straight.
 With the help of your hands, raise the trunk and lower the
Legs over the head. Your toes should touch the ground .
 Push your legs slightly beyond the head.
 Arms should be straight in the beginning position. Hold this position for 1 or 2 minutes
according to your capacity.
 After that, lower your back, buttocks and legs slowly to the ground as in the starting
position.
Benefits
 It clams down the nervous system, reduces stress and tension.
 It tones the legs and improves flexibility.
 It stimulates the thyroid gland and strengthens the immune system.
 It helps in increasing height of children.
Contraindications
 Avoid this asana if you have any injury in your neck or suffering from high blood
pressure.
 Women should avoid this asana during pregnancy.
 Avoid it in case of sciatica problems.

6.Pachimottanasana:-
Procedure:
 Sit on the ground with legs forward.
 Then, hold the toes of your feet with the fingers of both hands.
 Then, breathe out slowly and try to touch the knees with your forehead.
 After that breathe in slowly, raise your head upwards and come to the prior position.
Perform this asana atleast 10-12 times.
Benefits:-
 It alleviates gas trouble.
 It prevents the early ossification of bones.
 It gives relief in sciatica, backache and asthma.
 It reduces obesity.
 It is helpful in treating abdominal diseases.
  It is helpful in curing skin diseases.

Contraindications:-
 If you are suffering from enlarged liver or spleen or acute appendicitis, you should
never do this asana.
 Avoid doing this asana if you suffer from any respiratory diseases.

7.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
 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.
Contradiction:
 Women, who are two or three months pregnant, should avoid practicing this.
 The individuals who suffer from peptic ulcers, hernia, and hypothyroidism should practice this
asana under expert guidance.
  The individuals who have the problem of sciatica or sleep disc may benefit from asana but they
need to take great care while doing this asana.
8.Dhanurasana:- Dhanurasana is a Sanskrit word that means ‘bow pose’ in English. Dhanurasana is
named so because it looks like an archer’s bow. This pose requires a bit of balancing ability.
Procedure:-
 Lie down flat on your stomach and place your
hands parallel to your torso, with palms facing upward.
 Inhale deeply and lift your feet off the ground, bending
your legs at the knees.
 Simultaneously, lift your hands off the ground and hold
your ankles gently.
 Raise your thighs, head and chest as high as you can.
 Stretch and bring the toes or ankles towards your head.
 Look upward and hold this pose for at least 15 seconds.
 Then exhale and release the pose.
 Lower your head, chest, thighs and feet back towards the ground.
 Relax for few seconds and then repeat the pose.

Benefits:-
 It strengthens the back and abdominal muscles and improves the digestive process.
 It improves the strength of your thighs, chest, neck and shoulders.
 It alleviates neck strain and helps to cure neck pain.
 It alleviates stress and fatigue.
Contraindications:-
 You should not practice this pose if you have neck injury, pain in lower back and migraine.
 Avoid it in case of abdominal surgery in recent period.
 Women should avoid practising this pose during pregnancy.
9. Ushtrasana:- Ustrasana’ is a sanskrit word which is composed of two words ‘ustra’ and ‘asana’ which
mean ‘camel’ and ‘pose’, respectively. This asana is understood to help open the heart chakra (Anahata
Chakra).

Procedure:-
 Kneel on your knees on the ground, with your legs hip-width apart.
 Place your hands on your hip.
 Your knees should be in line with shoulders and sole of your feet should be facing the ceiling.
While inhaling, bend backward, place the right palm on the
right heel and left palm on the left heel and exhale.
 Do not strain your neck but keep it in a neutral position.
 In the final position, your thighs will be in vertical position
to the ground and head tilted backwards.
 Body weight should be evenly distributed on your arms and legs.
 Remain in this posture for 30 to 60 seconds. Breathe out and slowly
 come back to the starting position.
Benefits:-
 It helps to strengthen your back muscles, buttocks and back of thighs.
 It is beneficial in relieving back and neck pain.
 It is also helpful in reducing fats over the abdomen and hips.
 It is also helpful in various digestive problems and cardio-respiratory disorders.
 It improves spinal mobility and improves the posture.

Contraindications:-
 Those who are suffering from high or low blood pressure should avoid practising this asana.
 Those who are suffering from insomnia should avoid this asana.
 In case of migraine, it should be avoided
10.Surya BhedanaPranayama : 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. It translates to a
breathing exercise that let Prana enter(Bhedna) through the right nostril in the form of sun –
energy(Surya ) in the body.
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.
 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.

Contradiction:
 Do not perform this asana after meals.
 It helps in digestion.
 People suffering from high blood pressure problem should avoid this pranayama.

Diabetes
 Diabetes is such a disorder that it causes sugar to build up in our blood stream instead of being used by
the cells in the body.In fact,our body uses a harmones (insulin) to control the level of sugar in our blood.
1.Katichakrasana:- See details in No.2.Asana in Obesity.
2. Pawanmuktasana
Procedure
 Lie down on you back on a plain surface.
 Keep your feet together and place your arms beside your body.
 Take a deep breath. When you exhale bring your knees towards your chest.
 At the same time press your thighs on your abdomen. Clasp your hands around your legs.
 Hold the asana when you breathe normally.
 Every time you inhale, ensure that you loosen the grip.
 Exhale and release the pose after you rock and roll from side to side three times.
Benefits
 It eases the tension in lower back.
 It enhances the blood circulation in pelvic area.
 It stimulates the reproductive organs.
 It helps to cure menstrual disorders.
 It helps in reducing the fats of the thighs, buttocks and abdominal area.
 It strengthens the abdominal muscles.
 It also massages the intestines and organs of digestive system which helps in releasing the gas
and thus improves digestion.
 Relieves constipation.
Contradiction
 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.

3. Bhujangasana:
In this asana the shape of the body remains like a snake that is why it is called Bhujangasana. In
Sanskrit, Bhujangasana means cobra (snake) and asana means posture.
Procedure:-
 In order to perform this asana, lie down on the belly
on the ground.
 Keep your hands near the shoulders.
 Keep your legs close together.
 Now straighten up your arms slowly, raise the chest.
 Your head should turn backwards.
 Keep the position for some time.
 Then get back to the former position.
  For good results, perform this asana for 4 to 5 times.

Benefits
 It alleviates obesity.
 It provides strength and agility.
 It cures the disorders of urinary bladder.
 It affects the spinal column and make it flexible.
 It improves blood circulation.
 It makes the vertebral column flexible and thin.

Contradiction
 People suffering from hernia, back injuries, headaches, and recent abdominal surgeries should
not perform this asana.
 Pregnant women should not perform this asana.

4. Shalabhasana: This asana is named after the locust.In Sanskrit shalabha refers to locust and asana
means posture.In the final posture of this asana body resembles in locust.

Procedure
 Lie down in prostate position.
 Spread the thigh backwards.
 Hold your fists and extend arms.
 Keep your fists under the thigh and then raise your legs slowly
as high as you can.
 For best results hold this position for 2 to 3 minutes and then
lower your legs slowly.
 Repeat the same action for 3 to 5 times.

Benefits:
 It improves posture.
 It stimulates the body organs.
 It helps in relieving stress.
 It helps to regulate the functioning of liver.
 It helps in removing constipation.
 It strengthens the muscles of the spine, buttocks and back of the arms and legs.

Contradiction:
 People suffering from high blood pressure,asthma and cardiac diseases,weak
lungs,hernia,peptic ulcers and intestinal tuberculosis should avoid practising this asana.
 5.Dhanurasana:- See details in No.8.Asana in Obesity.

6.Supta- Vajrasana:- Supta vajrasana consists of three words: Supta, Vajra and asana. Supta is a
Sanskrit word, where it means sleeping or ‘lying on the back’ Vajra means’ thunderbolt and ‘asana’ is a
yoga pose.
Procedure:-
 Sit comfortably in vajrasana.
 Keep your palms on the floor beside the
buttocks and fingers should be pointed to the front.
 Bend your torso backwards from the waist.
 Using the support of your arms bend till you can.
 Place your head on the floor.
 Your hands should rest at the sides.
 Keep your legs connected to the floor.
 To release this pose, take the support of your arms and elbows to raise your body back to the
beginning position.
 Repeat this process 3 to 5 times, it can be enhanced for 8 to 10 times
Benefits:-
 It is helpful in making the supine flexible and tones the spinal nerves.
 It is helpful in correcting round shoulders which finally improves body posture.
 It helps in the regulation of functioning of the adrenal glands.
 It helps to eliminate anger, aggression and relaxes the mind.
Contraindications:-
 Pregnant women should avoid the practice of this asana.
 Those who are suffering from sciatica, neck and knee problems, slipped disc, etc., should not
practice this asana.
7.Paschimottanasna:-
Procedure:-
Sit on the ground with legs forward.
Then, hold the toes of your feet with the fingers of both hands.
Then, breathe out slowly and try to touch the knees with your forehead.
After that breathe in slowly, raise your head upwards and come to the prior position.
Perform this asana at least 10 to 12 times.
Benefits:-
 It alleviates gas trouble.
 It prevents the early ossification of bones.
 It is a good remedy for constipation.
 It gives relief in sciatica, backache and asthma.
Contraindications:-
 If you are suffering from enlarged liver or spleen or acute appendicitis, you should never do this
asana.
 Avoid doing this asana if you suffer from any respiratory diseases.
 8.Ardha –Mastendrasana:- See Asana no.7 in Obesity.
9.Mandukasana:- Mandukasana consists of two words, i.e., “manduk” and ‘asana’. Here, manduk
means ‘frog’ and asana means ‘pose’. This pose is named ‘frog pose’ as your body resembles like a frog
when you practice this asana.
Procedure:-
 Sit comfortably in vajrasana.
 Make fists with each of your hands.
 While making fists, ensure that your thumbs
Should be inside with the fingers while pressing the
navel with your both fists, exhale and bend forward.
 Look forward while you are bending.
 Now, hold your breath as you can and maintain this pose.
 When you release this pose, you can inhale and slowly come to the starting position
(vajrasana). Repeat the same process 3 to 4 times long as you can and maintain this pose.
When you release this pose, you can inhale and slowly come to the starting position
(vajrasana).
 Repeat the same process 3 to 4 times.
Benefits:-
 It helps in improving the production of insulin in the body.
 Thus it helps finally in preventing incurable diseases like diabetes.
 It helps to tone up organs which are located in the abdominal region, including the stomach.
 It helps in relieving constipation and improves the body’s digestive functions.
 It helps in shedding excess belly fats and removes it from the waist and thighs.
 It helps in relieving any pain in your knees, legs and ankles.
Contraindications:-
 Avoid this asana if you are suffering from severe backache, ulcers, knee pain and ankle injuries.
 Avoid its practice in case of insomnia and migraine.

10.Gomukhasana:-
Go means’cow’ and mukha means ‘mouth’ or ‘face’. In this asana, the position of legs look likes the
face of cow, it is called Gomukhasana.

Procedure:-
 Sit down on the ground with legs stretched forward.
 Now fold the left leg at the knee and sit on the left foot.
 Fold the right leg and keep the right thigh on the left thigh
with the help of your hands.
 Now lift your buttocks and bring the heels of both feet
together so that they should touch each other.
 Now fold your left arm behind your back over the shoulder.
 Fold the right arm behind the back under the right shoulder.
 After that bend your fingers of both the hands and clasp each other.
  At this time your head and back should erect.
 Then, repeat the same in reverse position.
Benefits:-
 It increases concentration and includes inner peace.
 It is useful in arthritis.
 It is beneficial for improving lung capacities.
 It relieves backache and general stiffness in shoulders and neck.
Contraindications:-
 Those who are suffering from bleeding piles should not practice this asana.
 Avoid this asana in case of recent or chronic knee or hip injury or inflammation.
11.Yogmudrasana:- Yogmudrasana is a further extension of Padmasana.

Procedure:-
 Sitting in padmasana,take both arms behind the back.
 Hold the right wrist with palm of the left hand.
 Exhaling, bend forward and bring forehead or chin to the floor.
 An individual may stay in the final position inhaling and exhaling normally.
 Maintain the position for 5-10 seconds.
 Raise your body,release the hands and inhaling come to the starting position.
Benefits:-
 It makes the body strong and the will power is increased.
 It helps to strengthen the digestive organs.
 It helps to get rid of dysentery and stomach pain.
 The hip and stomach get the most proper shape with this asana.
 It helps to bring enhanced flexibility to spine, back and the hips.
Contraindications:-
 Person with heart problems and back problems should not practice this asana.

12. Ushtrasana:- See this asana in obesity.

13. Kapalbati :- 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 nostrilsuntil 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 material.
 It improves digestion, improves the function of kidneys and liver.
 It cure all general intestinal problems.
 It improves the blood circulation problem in whole body parts.
 It's beneficial for diabetic patients.
 It calms your mind and rejuvenates your digestion system.
 It is helpful in respiratory-related problems.

Contradictions
 Person suffering from ulcers should avoid this Pranayama.
 Avoid Kapalbhati in case of high blood pressure.
 Asthma
Asthma is a disease of lungs in which the airways become blocked or narrowed causing difficulty in
breathing. The airways also swells up and puce extra mucus. It usually triggers coughing, wheezing or
whistling or shortness of breath. The coughing usually occurs at night or early in the morning.

1.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.
 It improves spine and spine related problems.
 If you are under 20, this asana can increase your height.
 It is also useful in constipation.
Contradiction:
 Consult yoga expert before doing this asana.
 Person suffering with back pain should not do this asana

2. UttanMandukasana (Stretched up frog Posture) : ‘Uttana’ refers to ‘stretched up’ or ‘upright’,

‘Manduka’ means ‘Frog’, and ‘asana’ refers to ‘pose’. In final position of this asana,the body looks like a
stretched up and upright frogs,hence,it is called Uttan Mandukasana.
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.
Contradictions
 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.

3. KapalbhatiPranayama :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.
 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.
Contradictions
 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.
4. 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.
 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.

Contradictions
 In the beginning,retention of breath should be avoided.

5.Vakrasana:-
Procedure:-
 Sit down and stretch your legs straight.
 Fold the right leg and keep the right leg’s heel
touching the left leg’s knee.
 Place your right hand behind your back and left arm over the right knee; hold your right ankle.
 Push your right knee as far as possible and while exhaling, twist your trunk to the right side.
 Take sufficient support of left arm. Now, repeat the same procedure with the left side.
Benefits:-
 The regular practice of vakrasana benefits in treating back pain,headache and neck pain.
 It improves the digestion process.
 Massages the abdominal organs and reduces belly fat.
 Contraindications:-
 Avoid the practice during sciatica or slipped disc conditions.
 It is advised not to practice vakrasana if you are suffering from peptic ulcers,Spinal cord
injury,extreme back pain and hernia.
6.Tadasana :- See this asana in obesity.
7.Bhujangasana:- See this asana in Diabetes.
8.Dhanurasana :- See this asana in Obesity.
9.Ushtrasana :- See this Asana in Diabetes .
10.Gomukhasana :- See this Asana in Diabetes.
11.Matsyaasana:- See this Asana in obesity.

Hypertension (High blood pressure)

Conditions in which the strength of blood against the walls of the artery are very high. Reasons for
high blood pressure increased with age, Genetic, obesity, lack of physical activity, smoking, and alcohol,
more intake of salt in food, tension or mental stress, diabetes, pregnant women are more prone to
high B.P. All these factors can lead to high blood pressure.

1. Uttanpadasana :Uttanpadasana consists of two words: ‘uttana’ means ‘raised-upward’ and pada
means ‘leg’. In this asana,legs are raised hence the name of the asana is uttanapadasana. This is a
traditional posture.

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 Hernia.
 It helps to make your legs stronger.
 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.

Contradictions
 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.

2. 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 centre 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.
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.

Contradictions
 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.

3. 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.
 The cardiac problems get relieved.
 One is able to relieve physical stress.
 Physical and mental exhaustion is removed.
Contradictions
 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.
4. SheetaliPranayama : 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.
 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
 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 controls the High blood pressure.
 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.

Contradictions
 A person suffering from low blood pressure 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.
5.Nadishodhana pranayama:-Nadishodhana pranayama is a combination of two words: Nadi and
Shodhana. Here, nadi means ‘channel’ and shodhana means purification. So, its meaning is to purity or
clear the channels of physical body.
Procedure:-Sit comfortably.
Raise the right hand and place the right thumb on
the right nostril and close it.
 Inhale through the left nostril.
 Release right nostril and exhale.
 Then block the left nostril and inhale from the right nostril.
 This completes one cycle. Repeat 10-12 cycles.
 In this pranayama, after inhalation, breath is held for a brief period of time, which
differentiates it from anulom-vilom pranayama.
Benefits:-
 It clears and releases toxins.
 It reduces stress and anxiousness.
 It helps to balance hormones.
 It balances solar and lunar energies.
 It enhances the ability to concentrate.
Contraindications:-
 Avoid its practice if your sinuses are blocked.
 Avoid it in case of cold and fever.

6.Ardh Halasana:- Ardha Halasana is composed of the words: Ardha Hala asana where Ardha
means ‘half’ Hala means ‘Plough’ and Asana means ‘Pose’. That is why it is called as ‘half plough pose’.
Procedure:-
 Lie down in supine position.
 Join both the legs and keep your hands with the thighs.
 Breathe in slowly and raise your legs together,
 perpendicular to the ground.
 Your knees should be straight.
 Maintain this position comfortably as long as possible.
 Breathe out slowly and bring andbringyour legs to the ground.
 Relax for some time and repeat the same process for 3 to 5 times.
Benefits:-
 It improves blood circulation.
 It is beneficial for hypertensive patients under the guidance of yoga expert.
 It helps in relieving constipation.
 It strengthens thigh and calf muscles.
 Contraindications:- It should be avoided by those who have undergone
any recent stomach surgery.
 2.Persons with enlarged thyroid, spleen and liver should avoid the
practice of ardha halasana.
7.Sarala Matyasana:- It is also known as easy fish pose.
Procedure:-
 Lie down on your back.
 Feet should be together.
 Keep your hands under the hips.
 Palms should be facing downward.
 Bring your elbows closer toward each other.
 While breathing in, lift the head and chest up.
 Keeping the chest elevated, lower your head backward and touch the top
of the head to the floor.
 Place the weight on the elbows and not the head. Maintain this pose as
long as you comfortably can.
 Take gentle long breaths in and out.
 Then lift the head up, lowering the chest and head to the floor.
 Bring your hands back along the sides of the body and relax.
Benefits:-
 It helps in relieving tension in the neck and shoulders.
 It provides relief from respiratory disorders by encouraging long and deep breathing.
 It is beneficial in case of constipation, indigestion and piles.
 It improves the functions of pelvic region.
 This pose is excellent remedy for back-pain.

Contraindications:-
 The practice of this asana should be avoided in case of spinal injuries osteoporosis, knee injury or pain in
the knee joints and cardiovascular diseases.
 It should be avoided in case of migraine and insomnia.
8. Tadasana:- See this Asana in Obesity.
9. Katichakrasana:- See this Asana in Obesity.
10. Gomukhasana:- See this Asnana in Diabetes .
11. Bhujangasana:- See this Asnana in Asthma .
12. Vakrasana:- See this Asnana in Asthma.

Section-A

Multiple Choice Question/Objective Type Questions (1 Mark Each)

1. Which asana is done for the treatment of obesity?

A. Savasana B. Shalabhasana
C. Tadasana D. Sukhasana
Ans.C. Tadasana
2 .Obesity means :
A. Decrease in insulin B. Enlargement of heart
C. Increase in body fat D.None of these
Ans.C Increase in body fat
3.Gomukhasana, Pawanmuktasana & Bhujangasana are helpful in curing which diseases?
A. Stomach disease B. Diabetes
C. Hernia D.Asthma
Ans. B. Diabetes
4.Dhanurasana, Anuloma-Viloma & Kapalbhati are helpful in?
A. Stomach Pain B. Asthma
C. Diabetes D. Cancer
Ans. B. Asthma
5.How many types of diabetes are there?
A. Three B. Five
C. Four C. Two
 Ans. C. Two

6. Which asana is best for diabetes?

A. Vajrasana B. Trikonasana
C. ArdhaMatsyendrasana D. Shalbhasana
Ans. C. ArdhaMatsyendrasana

7 . The disease related to the respiratory tract is called ………….

A. Obesity B. Back pain
C. Diabetes D. Asthma
Ans. D. Asthma

8. What is the full form of BMI?

A. Body Measurement Index B. Body Mass Index
C. Body Motivation Index D. Body Mold Index
Ans. B. Body Mass Index

9. Katichakrasana is used to cure:

A. . Diabetes B. hypertension C. both
(a) & (b) D. obesity
Ans. C. both (a) & (b)

10. Which amongst these is a sitting asana?

A. Sheetali pranayam B. Tadasana
C. Shalbhasana D. Makrasana
Ans.A Sheetali pranayam
11. Which of the following is a benefit of doing asanas regularly?
A. Muscles become strong B. efficiency of digestive system increases
C. Cardiovascular system improves D.All of the above
Ans. D.All of the above
Directions:- There are two statements marked as Assertion (A) and reason (R). Read the statements and choose
the appropriate option from the options given below:
a.Both assertion (A) and Reason (R) are true and Reason ( R) is the correct explanation of Assertion (A).
b. Both assertion (A) and Reason (R) are true but Reason ( R) is the not the correct explanation of Assertion (A).
c. Assertion (A) is true ,but Reason ( R) is false.
d. Assertion (A) is false ,but Reason ( R) is false.
Q11. Assertion (A):- The best time to practice asana is the morning time before breakfast.
Reason ( R) :- At morning, the energy is highest and asanas can be done with ease and freshness.
Ans.a Both assertion (A) and Reason (R) are true and Reason ( R) is the correct explanation of Assertion (A).
Q12. Assertion (A):- Regular practice of Gomukhasana helps in treatment of sciatica.
Reason ( R) :- Gomukhasana makes the leg muscles strong and elastic.
Ans. a Both assertion (A) and Reason (R) are true and Reason ( R) is the correct explanation of Assertion (A).
 Section-B
Short Answer Type Questions (2 marks, 40-60 words)
1.Define Asana?
Ans. The term ‘asna’ means sitting in a particular posture,which is comfortable and which could be maintained
steadily for long time. Asana Gives stability and comfort both at physical and mental level.
2.Write some benefits of katichakrasana?
Ans. 1. It helps to burn extra calories and fat.
2.It helps to manage body weight.
3.It helps to remove constipation and indigestion.
3. What is hypertension?
Ans. Conditions in which the strength of blood against the walls of the artery are very high. Reasons for high
blood pressure increased with age, Genetic, obesity, lack of physical activity, smoking, and alcohol, more intake
of salt in food, tension or mental stress, diabetes, pregnant women are more prone to high B.P. All these factors
can lead to high blood pressure.
4.What is the main physiological cause of Asthma?
Ans.Main Causes of Asthma includes:=
Genetic changes
Air pollution
Allergens such as pollens,mold etc.
Tabacco smoke
Stress
Section-C
Short Answer Type Questions (3 marks, 100 words)
1.Write the benefits of Halasana?
Ans. 1 It clams down the nervous system, reduces stress and tension.
2.It tones the legs and improves flexibility.
3.It stimulates the thyroid gland and strengthens the immune system.
4.It helps in increasing height of children.
2. Explain the procedure of Ardha- Matsyendrasana?
Ans. 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.

3.Explain any one asana procedure which is useful for diabetes?

Ans. Pawanmuktasana
Procedure
Lie down on you back on a plain surface. Keep your feet together and place your arms beside your body. Take a
deep breath. When you exhale bring your knees towards your chest. At the same time press your thighs on your
abdomen. Clasp your hands around your legs. Hold the asana when you breathe normally. Every time you inhale,
ensure that you loosen the grip. Exhale and release the pose after you rock and roll from side to side three times.
 4. Write the procedure and two benefits of Bhujangasana.
Ans. Procedure:-
In order to perform this asana, lie down on the belly on the ground. Keep your hands near the shoulders. Keep
your legs close together. Now straighten up your arms slowly, raise the chest. Your head should turn backwards.
Keep the position for some time. Then get back to the former position. For good results, perform this asana for 4
to 5 times.

Benefits
It alleviates obesity.
It provides strength and agility.
It cures the disorders of urinary bladder.
It affects the spinal column and make it flexible.
It improves blood circulation.
It makes the vertebral column flexible and thin.

Section –D
Case Study Based Questions
Read the following passage and answer the following questions:
Case study 1
Mr.Ram aged 50 years is recommended to practice the below asana as a preventive measure. He is a Software
engineer by occupation and spends lot of time sitting at one place.

Q1. The above pose can be identified as:

Ardha halasana B. Halasana
C.Chakrasana D. Supta vajrasana
Ans. (A) Ardha halasana
Q2. This asna is used to cure:
A.Back pain B. Diabetes
C.Knee Pain D.Obesity
Ans. D.Obesity
Q3. This asana is contraindicated when a person is suffering with :
Appendix B.Epilepsy
C.Sciatica D. Hernia
Ans.D. Hernia

Case Study 2
 Gunjan,a Yoga instructor at XYZ school was consulted by a student of class XI regarding to her increased blood
pressure.The child wants to do asanas to reduce her blood pressure.
Q1. Which asana was suggested to the child by Gunjan?
Ans. Gunjan asked the child to practice Vajrasana.
Q2. Which injury should the child not be suffering from while practicing this asana?
Ans. While practicing this asana,the child should not be suffering from the joint pain.
Q3. What kind of Asana is it?
Ans. It is a meditative asana.

Section -E
Long Answer Type Questions (5 marks, 200 words)
1. What do you mean by obesity? Explain any one asanas in detail that prevent obesity.?
Ans. Obesity is a condition of the body in which the amount of fat in the body increases to a very high level.It
is condition in which the BMI is greater than 30.
V Tadasana : Tada in sankrit means ‘palm tree’.This is caleed Tadasana because in this asana an individual
stands straight like palm tree. 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, interlock 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.
Reduces stress and obesity.
Flexibility increases.
Contradiction:
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.Explain the procedures, benefits and precautions of Paschimottansana.
Ans. Pachimottanasna:- Procedure: Sit on the ground with legs forward. Then, hold the toes of your
feet with the fingers of both hands. Then, breathe out slowly and try to touch the knees with your
forehead. After
that breathe in slowly, raise your head upwards
and come to the prior position. Perform this asana atleast 10-12
times.
Benefits:-
It alleviates gas trouble.
It prevents the early ossification of bones.
It gives relief in sciatica, backache and asthma.
It reduces obesity.
5.It is helpful in treating abdominal diseases.
6.It is helpful in curing skin diseases.

Contraindications:-
1.If you are suffering from enlarged liver or spleen or acute appendicitis, you should never do this
asana.
2.Avoid doing this asana if you suffer from any respiratory diseases.
 UNIT – IV
PHYSICAL EDUCATION AND SPORTS FOR CWSN
(Children With Special Needs- Divyang)
KEY POINTS
 Organizations promoting disability Sports(Special Olympics Paralympics: Deaflympics)
 Advantages Of Physical Activities for children with special needs.
 Strategies to make Physical Activities assessable for children with special needs.
Organization Promoting Disability Sports (Special Olympics Bharat, Paralympics, Deaflympics)
Disability:- The term disability means physical, cognitive, developmental, sensory or mental impairment that can
hamper or reduce a person’s ability to carry out his day to day activities and interaction with the world around
them. A disability may be present from birth or may occur during a person’s lifetime.
Special Olympic Bharat
Special Olympic Bharat is recognized 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 organized in 1968 in
Chicago.
Special Olympics Bharat is a National Sports Federation and it is organized by the Government of India as a
National Sports Federation in J Priority Category, for development of sports for Persons with Intellectual
disabilities, 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.
The Indian Government registered the Special Olympic Bharat under the Ministry of Youth affairs 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.
Aim
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: Organization 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.
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 include 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
KarolyTakacs 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 LisHartel, 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.
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 the retarded people.
Paralympics Motto
The motto of Paralympics is – “Spirit in motion”. This was firstly used in 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 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.”
Deaflympics
Officially, the games were originally called the “International Games for the Deaf” from 1924 to 1965, but were
times 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.
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.
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 Sports Confederation, the
European Deaf Sports Organization, the Pan American Deaf Sports Organization and the Confederation of Rican
Deaf Sports.
Advantages Of Physical Activities For Children With Special Needs
The benefits of regular physical activity for children with special needs can rang from physical ,emotional and
social .Regular fitness can be linked to improved self-esteem, social awareness, and self confidence, which aid in
empowering the lives of children with special needs.
1.Physical benefits:- Children with intellectual disability may have additional physical disabilities resulting in
below age level performance in typical motor skills. Regular involvement in Physical education and sport can help
them to develop their gross motor and fine motor skills which may improve their overall performance.
2. Channelizing the surplus energy:- Children with disabilities like ADHD display hyperactivity that, if
appropriately directed, can bear positive results regarding cognitive benefits and constructive behavior.
3. Mode of recreation and fun :- Participation in extracurricular and sports activities can help them overcome
this obstacle, providing them with the ability to engage in social interactions, make friends and initiate social
skills.
4. Improved emotional health:- Including physical activity in a healthy lifestyle is proven to decrease rates of
depression. Practicing in regular exercise can be a life changing benefit by improving mental health and well
being.
5. Psychological benefits:- Regular participation in sports and physical activities is not just beneficial for the body
,it is beneficial for the mind too. Physical activities improves general mood and wellness in CWSN by improving
their self-esteem, social awareness and self-confidence. Physical outlet provided by sports and physical activity
reduces anxiety, stress and depression, on the other hand ,interaction and involvement with other students
gives children a sense of accomplishment and confidence.
Strategies To Make Physical Activities Accessible For Children With Special Needs
1. Communication:- Advance information about activity, space, resource person or any change in activity
should be communicated clearly. The should use visuals or social story about the activity. Give positive,
corrective or specific feedback. The tone should be low and one instruction should be given at a time.
2. Space:- For CWSN, space should be approachable for people having physical disability. the area for the
physical activity should be limited. Space for activities should be disturbance free. It is always better to
start with indoor space. Boundaries should be demarked clearly as starting point, finishing point, sitting
area.
3. Equipment:- A lack of appropriate equipment, coupled with lack of professionals trained to support
physical activity among children and youth with different ability levels, discourages participation.
4. Graded Activities:- During initial stage activities should be simple and the activity should be based on a
single action. There should be gradual move from non-locomotor to locomotor to manipulated activities.
the activity must be practiced with progressive count, or even performed dramatically with rhymes or
songs with voice modulation so they enjoy the activity.
 SECTION -A
Multiple Choice Question/Objective Type Questions (1 Mark Each)
1.In which year “Spirit in Motion”–motto of Paralympics was used firstly?
A. 1938 B. 1994
C. 2004 D. 1904
Ans. C. 2004
2.Paralympic Games was a 1948 sporting competition held at Stoke Mandeville hospital
A.England B.United States of America Greece
C. Germany D. Greece
Ans.A.England
3.The founder of Special Olympics was:
A.Eunice Kennedy Shriver B. John F. Kennedy
C. Lyndon B. Johnson D. Donald Trump
Ans. A.Eunice Kennedy Shriver
4.The first Special Olympics Games were held in:
A. Chicago B. Paris
C. New York D. Washington D.C.
Ans. A. Chicago
5.Special Olympic Bharat is a
A. Autonomous body B. National sports federation
C. A branch of ministry of youth and sports D. A branch of Indian Olympic Association
ANS. A. Autonomous body
6.Which combination is a part of paralympics:
A.Wheel chair user and blindness B. Mentaly challenged cerebral plisses
C. Retarded body part and wheel chair users D. All above
ANS. D. All above
7. Deaflympics were also known as:
A. World games for the deaf B. Commonwealth games for deaf
C. International games for the deaf D. Paralympics for deaf
Ans. A. World games for the deaf
8. Special Olympic Bharat is organising different games and sports at national level since
A. 2002 B. 2005
C. 2007 D. 2010
ANS. A.2002
9. Inclusive education is an approach where students get education together?
A. Blinds and deaf students B.. Blind and physically disabled students
C. Mentally and physically disabled students D. Normal and disabled students
Ans. D. Normal and disabled students
10. Which of the following is a manipulative activity?
A.Turning and bending B. Hopping
C. Kicking D. Jumping
Ans. C. Kicking
Directions:- There are two statements marked as Assertion (A) and Reason (R). Read the statements and choose
the appropriate option from the options given below:
a.Both assertion (A) and Reason (R) are true and Reason ( R) is the correct explanation of Assertion (A).
b. Both assertion (A) and Reason (R) are true but Reason ( R) is the not the correct explanation of Assertion (A).
c. Assertion (A) is true ,but Reason ( R) is false.
d. Assertion (A) is false ,but Reason ( R) is false.
11. Assertion (A) :- Special Olympics is the world’s largest sports organization for children and adults with
intellectual disabilities and physical disabilities.
Reason (R) :- The special Olympics oath is :’Let me win.But if I cannot win,let be brave in the attempt”.
Ans. b. Both assertion (A) and Reason (R) are true but Reason ( R) is the not the correct explanation of Assertion
(A).
12. Assertion (A):- CWSN often tend to have more emotional problems like depression.
Reason (R) :- Sports and Games help CWSN to reduce anxiety,stress and depression.
Ans. b. Both assertion (A) and Reason (R) are true but Reason ( R) is the not the correct explanation of Assertion
(A).

SECTION -B
Short Answer Type Questions (2 marks, 60-90 words)
Q1.Define disability.
Ans. The term disability means physical,cognitive, developmental,sensory or mental impairment that can hamper
or reduce a person’s ability to carry out his day to day activities and interaction with the world around them.A
disability may be present from birth or may occur during a person’s lifetime.

Q2.List the programmes run by Special Olympics around the world?

Ans. The programmes run by special Olympics around the world are as follows:-
a) Young athletes programme
b) Unified sports programme
c) Healthy Athletes programme
Q3.What is the motto of Paralympics?
Ans. The motto of Paralympics is – “Spirit in motion”. This was firstly used in 2004 Athens Paralympics games.
Before it the ideal sentence was “Mind, Body, Spirit” which was given in 1994.
Q4.What is the vision of the International Paralympic Committee?
Ans.The vision of the IPC is,’To enable Paralympic athletes to achieve sporting excellence and to ispire and excite
the world.
Q5.What is the purpose of criteria of Paralympic athletes?
Ans. The purpose of criteria of Paralympic athletes are as follows:-
a)Defining the impairment group in which an athlete can compete in the various sports.
b) Grouping athletes in classes defined by the degree of activity limitation related to the impairment and or
specific to the task in the sport.

SECTION-C
Short Answer Type Questions (3 marks, 100-150 words)
Q1.How Should a teacher communicate with a child suffering from cognitive disability?
Ans. Following things should be taken into consideration while communicating with a child suffering from
cognitive disability:
a. Advance information about activity,space,resource person or any change in activity should be
communicated clearly.
b. The tone should be low and one instruction should be given at a time.
c. Positive, corrective or specific feedback should be given.
d. As per the ability of the child,specific instruction must be provided in simple words and sentences.
Q2.Write a short note on the symbol on Deaflympics?
Ans.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
Sports Confederation, the European Deaf Sports Organization, the Pan American Deaf Sports Organization
and the Confederation of Rican Deaf Sports.
Q3.What is the eligibility to compete in Deaflympics?
Ans. 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.

SECTION-D
Case Study Based Questions
On the basis of the picture given below,answer the following questions.

a) Identify the logo and where were they first held?

Ans.The logo belongs to the Deaflympics games and they were first held in Paris in 1924.
b) Instead of gunshots, what is used to guide athletes in these games?
Ans. Instead of gunshots, flags and lights are used to guide athletes in Deaflympics.
c) What is the motto of these games?
Ans.The Motto of Deaflympics is ‘Equality Through Sports’.
d)The circle in the middle represents _________.
Ans.An eye because deaf people are very visual.
Read the following passage and answer the following questions.
School management needs to recognize the essential place of physical activity in the education of children with
special needs. In order to develop life long habits for fitness and to provide them with many opportunities of
socialization, schools need to understand that physical education is not a secondary subject but it is just as
important as other skills.
Q1.Which of these is not one of the results of physical activities in children with special needs?
a.Improvement in confidence
b. Improvement in Endurance
c. Increase in depression
d. Better hand eye coordination
Ans. C. increase in depression
Q2. Name the model which refers to bringing students with disabilities and students of general education into
the same platform of learning.
a.Inclusive education
b.UNESCO
c. Child rights and you
d. Child rights international network
Ans.a. Inclusive education
Q3. Most suitable word used for disable person?
a.Disabled person
b.Retarded
c. Divyang
d.Blind
Ans. C. Divyang

SECTION -E
Long Answer Type Questions (5 marks, 200-300 words)
Q1. Write in detail about the objectives of Special Olympics Bharat?
Ans. 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 organize the local, state, national and international tournaments as per the norms and guidelines of
international Special Olympics games.
Q2.What are the benefits of physical activities for children with special needs. Explain?
Ans. 1.Physical benefits:- Children with intellectual disability may have additional physical disabilities resulting in
below age level performance in typical motor skills. Regular involvement in Physical education and sport can help
them to develop their gross motor and fine motor skills which may improve their overall performance.
2. Channelizing the surplus energy:- Children with disabilities like ADHD display hyperactivity that, if
appropriately directed, can bear positive results regarding cognitive benefits and constructive behavior.
3. Mode of recreation and fun :- Participation in extracurricular and sports activities can help them overcome this
obstacle, providing them with the ability to engage in social interactions, make friends and initiate social skills.
4. Improved emotional health:- Including physical activity in a healthy lifestyle is proven to decrease rates of
depression. Practicing in regular exercise can be a life changing benefi..t by improving mental health and well
being.
5. Psychological benefits:- Regular participation in sports and physical activities is not just beneficial for the body
,it is beneficial for the mind too. Physical activities improves general mood and wellness in CWSN by improving
their self-esteem, social awareness and self-confidence. Physical outlet provided by sports and physical activity
reduces anxiety, stress and depression and on the other hand, interaction and involvement with other students
gives children a sense of accomplishment and confidence.
 Unit : 5
Sports & Nutrition

Key Points:
 Concept of balance diet and nutrition
 Macro and Micro Nutrients : Food sources & functions
 Nutritive & Non-Nutritive Components of Diet

Balanced Diet and Nutrition :

Balanced Diet : A diet which contains the proper amount of each nutrient such as Carbohydrates,
Fats, Proteins, Vitamins and Minerals etc. in right proportion is called Balanced Diet.
OR
Balanced Diet: A complete food or a diet contains adequate amounts of all the necessary nutrients
required for proper growth & maintenance of body.
Nutrition: It is the process of obtaining & consuming food or breaking down food
&substances taken in by the mouth to use for energy in the body.
Nutrients: Nutrients are the basic components of food that are essential for human beings to stay
away from diseases and live a healthy and energetic life.
Macro nutrients:
Macronutrients mainly include carbohydrates, proteins and fats and also water which are required in
large quantities and their main function being the release of energy in body.
Macronutrients include Carbon, Oxygen, Hydrogen, and Nitrogen.
Micro nutrients:
Micronutrients mainly comprise vitamins and minerals which are required in very less quantities.
Micro nutrients are chlorine, iron, manganese, zinc, boron, sodium, copper, molybdenum and nickel
etc.
However, both macro nutrients as well as micro nutrients are essential for formation of many
compounds which are required by the body for growth and development.
 Non-Nutritive and Nutritive Components of Diet :
Nutritive components:
1. Carbohydrates:
Carbohydrates are needed to provide energy during exercise. It provides quick or instant energy to
our body. Carbohydrates are stored mostly in the muscles and liver. Complex carbohydrates are
found in foods such as pasta, bagels, whole grain breads, and rice.
2. Protein:
Protein is important for muscle growth and to repair body tissues. Protein can also be used by
the body for energy, but only after carbohydrate stores have been used up. Only strength training
and exercise will change muscles.
3. Fat:
It provides the highest concentration of energy of all the nutrients. One gram of fat equals nine
calories. Saturated fats are found primarily in animal sources like meat, egg yolks, yogurt, cheese,
butter, milk.
4. Vitamin:
A well-planned and nutritionally adequate diet should meet an athlete‘s vitamin and mineral
needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed
deficiency, such as an iron or calcium deficiency.
5. Minerals:
Minerals are very essential in our diet. Four percent of our body weight is made up minerals. These
are required for healthy teeth, bones and muscles. It is also used by body for various activities such
as transmission of nerve, impulses formation of hormones and maintenance of heart beat etc.
Macro Minerals:
Calcium: Calcium is among the top macro-minerals in terms of growth and development of our bones
and teeth. It helps in blood clotting. Its deficiency may cause rickets. The sources are cheese, milk,
orange, juice, eggs, green leafy vegetables and cereals.
Potassium: Potassium is one of the most required minerals in diet. It is helpful in keeping the nervous
system and muscular system fir and active all the time. It helps in maintaining the amount of water in
blood and tissues. Its main sources are banana, tomatoes, green leafy vegetables, beans etc.
Sodium: It helps in muscular activities. It also helps in transmission of nerve impulses. The sources
are table salts, pickles and butter etc.
Magnesium: It repairs and maintains body cells. It is found in meat, brown rice, beans and whole
grains etc.
Phosphorus: Phosphorus helps in the formation of bone and teeth. It keeps the muscles and nerve
activities normal. The sources are egg, fish, liver, milk, and unpolished rice etc.
Micro Minerals:
Iodine: It produces the hormones for the thyroid gland. It is also significant for proper growth and
development. Lack of iodine can cause goiter (swollen thyroid gland) and mental retardation. The
sources are iodized salt, fish and sea food.
Iron: It is essential in the production of hemoglobin. Its deficiency causes anemia. The sources
are meat, egg, dry fruits, and spinach banana and green leafy vegetables.
Chromium: It is essential in the production of hemoglobin. Its deficiency may cause diabetes. The
sources are soya beans, black gram, carrot, tomato, groundnuts, bajra and barley.
Non-nutritive components of diet:
Non-nutritive component of diet does not provide any calorie or energy but have their own
Importance.
(1) Fibre: It is undigested part of food. It cannot be digested by human intestinal part. It increases
appetite and smoothers function of intestines. It removes constipation.
(2) Flavour Compounds: It address the taste of food. But does not contribute any nutritive value.
Like tea in milk or coffee power in milk gives it colour and taste.
(3) Colour Compound: It makes attractive to see by the wide reflection of colours made possible
through pigments. Natural Pigment are found in fruits and vegetables like red, orange, yellow,
green etc.
(4) Plant Compounds: There are some plants which contain non- nutritive element. Ingestion can
beneficial or harmful. There are many compounds that Inhibit cancer.
 SECTION-A
Multiple Choice Questions:
Q1. Which is not a Micronutrient?
(a) Minerals (b) Vitamins
(c) None (d) Protein
Ans. (d)
Q.2 Nutrients are the chemical in food which……….
(a) Are needed for replacement of tissues (b) Are essential for growth
(c ) Our body needs (d) All of the above.
Ans. (d)
Q3. One function of proteins in our body is to……………
(a) Increase bulk of muscles (b) Improve our endurance
(c ) Form tissue and repair broken tissues. (d) Provide energy for normal activities
Ans. (c)
Q4. Which one of the following in not a macro nutrient?
(a) Fats (b) Carbohydrates
(c ) Roughage. (d) Proteins
Ans. (c )
Q5. Which of the following is not a form of carbohydrate?
(a) Multiple. (b) Simple
(c ) Complex (d) All of these
Ans. (a)
Q6. The mineral ………… is required for developing strong bones and teeth.
(a) Potassium (b) Phosphorous.
(c ) Sodium (d) Copper
Ans. (b)
Q7. Which of the following vitamins is commonly known as Riboflavin?
(a) B1 (b) B2
(c ) B3 (d) B Complex
Ans. (b)
Q9. Which of the following vitamin is not fat soluble?
(a) B Complex. (b) E
(c ) K (d) A
Ans. (a)
Q10. Fats and oils come under:
(a) Protective or regulatory foods (b) energy giving foods.
(c) Body builder group (d) routine foods
Ans. (b)
 Assertion and Reason Type Questions
There are two statements marked as Assertion (A) and other is labelled as Reason (R). Read the
statements and choose the appropriate option from the options given below:
(a) Both (A) and (R) are true and (R) is the correct explanation of (A)
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A)
(c) (A) is true, but (R) is false
(d) (A) is false, but (R) is true
Q.1
Assertion (A): Micro nutrients are required in very small amounts.
Reason (R): Micro nutrients are extremely significant for normal functioning of the body.
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, but (R) is not the correct explanation of (A)
(c) (A) is true, but (R) is false
(d) (A) is false, but (R) is true
Ans. (b)
Q.2
Assertion (A): UNICEF says that water is not included in macro nutrients but USDA includes it as part
of Macro nutrients.
Reason (R): Water must be taken in large quantities therefore it can be considered a macro
nutrients. 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, but (R) is not the correct explanation of (A)
(c) (A) is true, but (R) is false
(d) (A) is false, but (R) is true
Ans. (a)

SECTION-B
Very Short Answers Type Questions:
Q.1 What is meant by a balance diet ?
Ans. A diet which contains the proper amount of each nutrient such as Carbohydrates, Fats, Proteins,
Vitamins and Minerals etc. in right proportion is called Balanced Diet.
Q.2 Write briefly about Micronutrients.
Ans. Micronutrients mainly comprise vitamins and minerals which are required in very less
quantities. Micro nutrients are chlorine, iron, manganese, zinc, boron, sodium, copper, molybdenum
and nickel etc.
Q.3 Fats are derived from two sources. Name them.
Ans. The two sources of fats are:
(i) Animals : Ghee, butter , curd , eggs, milk and meat.
(ii) Vegetables : Coconut, soyabean , mustard and groundnut.
Q.4 Enlist two sources for calcium and iron separately.
Ans. Sources of Calcium: Milk, cheese, green vegetables etc.
Sources of Iron : Meat, Spinach, dry fruits, egg etc.
Q.5 Enlist two non-nutritive components of diet.
Ans. Fibre (roughage ) , water , Plant compounds, flavour compounds and colours are the non-
nutritive compounds of diet.
SECTION-C
Short Answers Type Questions
Q.1 Explain Balanced diet and its function in our body.
Ans. Balanced diet:- Balanced diet is that which consists of various constituents of food in accurate
and appropriate quantity and quality according to the requirement of individual.
Functions of Balanced diet:-
(i) Sufficient energy is given by balanced diet.
(ii) It helps individual to grow and develop to optimum level.
(iii) Proper functioning of organs is done by balanced diet.
(iv) It helps to repair or replace the worn out tissue.
(v) Balanced diet improves the defence system of body.
(vi) It helps to improve the overall health status.
(vii) Balanced diet improves metabolism.
(viii) It prevents deficiency diseases and maintain body weight thus overall efficiency of individual
improves.

Q.2 Write importance of protein for our body?

Ans. Proteins are basic structure of all living cells. Proteins are main components of muscles,
tendons, ligaments, organs, glands, and all living body fluids like enzymes hormones and blood.
Proteins are needed for growth & development of body. It helps to repair or replace the worn out
tissues. It does not provide energy in normal routine whereas it acts as energy source only under
extreme starvation. Proteins are required for making blood, muscle, Nails, skin, hair and body parts
and repair them and important in some situation like early development maturation, Pregnancy etc.

Q.3 Write difference between types of simple carbohydrate and complex carbohydrate.
Ans. (i) Simple carbohydrate give quick energy on the other hand complex carbohydrates release
slow energy.
(ii) The types of simple carbohydrates are Glucose, Galactose, Fructose, Maltose, Sucrose, Lactose.
Complex are starch, Glycogen and Cellulose.
(iii) Simple carbohydrate are more sweeter in taste than complex carbohydrates.
(iv) Simple Carbohydrate can be absorbed quickly on other side complex carbohydrates take time.
(v) Simple carbohydrates can be dissolve in water but complex carbohydrate are insoluble in water.

Q.4 Is fat useful or not useful for us explain ?

Ans. (i) Fats are store in body and used as emergency sources of energy.
(ii) Fats are important sources of energy for long duration activities and important for proper
function of glands
and other internal organs.
(iii) It helps in transportation of fat soluble Vitamins A,D.E.K.
(iv) It help in blood clotting maintenance of skin & hair. Our diet should consist of 20%–25% of fat
higher in take of fat high risk of obesity and many heart diseases.
(v) Fats maintain body temperature and protect it from effect of external temperature.
(vi) Fats make body soft & oily.

Q.5 How water is useful for us? Explain Briefly.

Ans. Water is very useful component of our diet because. Blood plasma comprises 91% of water,
water comprises 75% of muscular weight & 70% of body weight. It is important for secretion of waste
produces. It regulate the body temperature. Our body loses approximately 2% of our body weight or
water per day. We compensate thus loss of water by drinking water and by in take of food
substances. It also functions as a lubricant keeps the skin moist and protect the body from shock.
20% of water intake comes from food and remaining intake come from direct drinking water.
Q.6 What do you understand by non-nutritive components of diet? Explain the importance of any
two such Components?
Ans. Non-nutritive component of diet does not provide any calorie or energy but have their own
Importance.
(1) Fibre: It is undigested part of food. It cannot be digested by human intestinal part. It increases
appetite and smoothers function of intestines. It removes constipation.
(2) Flavour Compounds: It address the taste of food. But does not contribute any nutritive value. Like
tea in milk or coffee power in milk gives it colour and taste.
(3) Colour Compound: It makes attractive to see by the wide reflection of colours made possible
through pigments. Natural Pigment are found in fruits and vegetables like red, orange, yellow, green
etc.
(4) Plant Compounds: There are some plants which contain non-nutritive element. Ingestion can
beneficial or harmful. There are many compounds that Inhibit cancer.
SECTION-D
Case Study Based :
Read the following passage and answer the following questions.
Q.1 Jatin is a weightlifter in the 96 kg category. He has to participate in a weightlifting competition
next week for which he is taking good care of his practice and diet. He has included all the essential
nutrients in his diet.
Based on this case, answer the following questions.
Q.A What do you think would be the most important component of Jatin's diet?
(a) Protein (b) Carbohydrates
(c) Vitamin (d) Minerals
Q.B Which diet can provide all the essential food constituents necessary for growth and
maintenance of the body?
(a) Protein (b) Carbohydrates
(C) Vitamin (d) Minerals
Q.C Who discovered Vitamin ‘A’?
(a) Dr. Mc Collum (b) Dr. Coubertin
(C) Dr. J.B. Nash (d) Dr. Harvard
Q. D. What is the other name of Vitamin A .
(a) Retinol (b) Riboflavin
(c) Calciferol (d) techoferol.
Ans. Q.A a. Protein Q.B a. Protein Q.C a.Dr. McCollum QD (a) Retinol
Q.2 Ramesh , a student of class XII, has recently joined a gym near his house to get a toned and
Muscular body. He consults his gym trainer regarding his diet and is advised to increase the
intake of protein in his diet.
Q.A Proteins are also known as :
(a) Nitrogenous food (b) Body building food
(C) Fatty food (d) Both a. and b.
Q.B Which of the following disease is caused by protein deficiency ?
(a) Rickets (b) Marasmus
(C) Scurvy (d) Xerophthalmia
Q. C Which of the following statements is true about protein ?
(a) Proteins are made up of amino acids.
(b) Protein is the only nutrient that can build, repair and maintain body tissues.
(c ) Protein helps in antibodies formation
(d) All of the above
Q.D What is the ratio of balance diet i.e. proteins : fats : carbohydrates?
(a) 1:1:4 (b) 1:4:1
(C) 4:1:1 (d) none of these
Ans. Q.A (d) Q.B (b) Q.C (d) Q.D (a) 1:1:4

SECTON-E
Long Answers Type Questions:

Q.1 What is balance diet? Write its component in details.

Ans. Balanced diet is a diet that contains an adequate quantity of the nutrients that we require in a
day balanced diet includes fats, protein, Carbohydrates, water, fibre, vitamins and minerals present
in the foods that we eat.
www.tiwariacademy.com
Macro Nutrients:-
1. Carbohydrates : They are main source of energy for all activities. They give quick energy and less
amount of carbohydrate in diet causes under nutrition and weight loss. Excess amount has been
stored in livers and tissues from there they release the energy when in need.

2. Proteins: Proteins are needed for growth and development of body. It helps and replace the worn
out tissues. It does not provide energy under normal routine but give energy under extreme
starvation, High intake of proteins creates overload over kidney and livers. Deficiency diseases are
Kwashiorkor or marasmus.

3. Fats: Fats are emergency sources of energy and stored in body. Fats carry Vitamin, A,D,E,K. They
are sources of energy for large activities. In proper functionary of glands and internal organs against
the blood clotting, maintains the skin and important functions of glands. Internal organs helps on
blood clotting. Our diet should consist of 20%-25% of fat more intake more risk of obesity and many
heart diseases. So that nutrients and highly proportion of diet should be taken in proper amount
according to need.
4. Water: It is essential nutrient our body consists of 70% of water. Water consist 90% of blood. Each
person shall drink 8-10 glass of water daily. The essential are sent through water to all cell of body. It
is significant in excretion of waste products. It help in digestion. it also regulates the body
temperature.
Q.2 What is Balanced Diet? How it is important for individual body?
Ans. Balanced diet is that diet which consists of various constituents of food in accurate and
appropriate quantity and quality according to the requirement of an individual and helps in growth
and development of our body.
Importance of Balance Diet:
(i) Energy Resource :- It gives sufficient energy to body for various activities.
(ii) For optimum growth & Development :- It helps individual to grow and to achieve all round
development.
(iii) Proper function of Organs :- By help of balanced diet every organ functions work well and
properly.
(iv) Faster Recovery :- It helps to repair and replace the worn out tissues thus faster recovery.
(v) Strong immune system :- It gives better resistance power to body to make good immune system.
(vi) Improves fitness level :- It improves over all health states and resulting in fitness of body by
preventing diseases.
(vii) Improves Metabolism :- Quality of metabolizing and thus efficient release of energy.
(viii) Prevents Deficiency Diseases :- It gives all necessary nutrients to body so deficiency diseases
cannot take place.
(ix) Maintaining body weight :- It helps individual to maintain proper body weight.
(x) Overall efficiency improves :- It improves all physiological systems of body and more of efficiency
level of individual. In this way balanced diet is useful for us.
Q.3 What factors should be considered for making balanced diet?
Ans.
(i) Age :- Age plays great role in making diet for like in growing age a child need more protein but old
aged people should avoid more proteins and fats but should take more minerals & vitamins
(ii) Gender :- Sex difference causes variation in diet more caloric requirement to male & less for
female.
(iii) Profession :- Heavy physical activities work out needs more calories demand & less physical
activities work out less calories demand.
(iv) Body weight :- Obese person need more fibrous food, while slim or lean needs more protein.
(v) Specific Sports Diet :- Various sports need specific diet like long distance runner need more fat
and carbohydrates, contact body games player need more protein, explosive strength player needs
more carbohydrates.
(vi) Pregnancy or feeding mother :- Pregnant mother needs extra diet - carbohydrates, proteins, fats,
vitamins, minerals specially high protein diet is recommended for a pregnant woman.
(vii) Diet During Health Problems :- Injured person should take more protein and minerals. Patients
should take diet full of mineral & vitamins.
(viii) Climatic Condition :- The effects the diet like in cold places food should be oily fried, while in
coastal region the food should be more liquid.
(ix) Doctor’s Recommendation :- Diseased or sick person should take proper diet according to doctor
recommendation example patient avoid fried food in jaundice.
(x) Eating habits & social Customs :- They also effect the diet of individual. In some family on the day
of festival selected fried food is compulsory for whole family.
Q.4 Explain fat soluble vitamins and their sources and water soluble vitamins and their sources.
Ans. Fat Soluble Vitamins:
Vitamin A : Vitamin A is found in Cord liver Oils/animal Liver, yoke, Milk, & Milk products, carrot.
Vitamin D: Vitamin is found in milk, fish, and Liver oils
Vitamin E: Vitamin E is found in Green leafy Vegetables, Pulses, eggs, cereals.
Vitamin K: In tomatoes, Potatoes, Spinach, cabbage, soyabean, fish, cauliflower, wheat, eggs, meat.
Water Soluble Vitamins:
Vitamin B: Vitamin B - Sources include peas, perk Liver, Legumes
B2 -- We can find in eggs, dark green vegetables, legumes, whole and enriched grain produced milk.
B3 -- Fish, meat, peanuts and whole enriched grain produced milk.
B5 -- Pork, meats whole grains, cereals legumes, green leafy vegetables.
B6 -- Cereals, grains, legumus, vegetables, milk, cheese, eggs, fish liver, meat, flour.
B12 -- Fish, red meat, milk, cheese, eggs.
Vitamin C: Citrus fruits like grape, lemon, oranges, and kiwis, other good sources of vitamin C are
mango, papaya, pineapple.
 UNIT-6
Test and Measurement in Sports
KEY POINTS
 Fitness Test – SAI Khelo India Fitness Test in school : • Age group 5-8 years (Class 1-3) : 1
BMI, 2. Flamingo Balance Test, 3. Plate Tapping Test • Age group 9-18 years (Class 4-12) : 1.
BMI, 2. 50mt Speed test, 3. 600mt Run/Walk, 4. Sit & Reach flexibility test, 5. Strength Test
(Abdominal Partial Curl Up, Push-Ups for boys, Modified Push-Ups for girls).
 Basal Metabolic Rate (BMR)
 Rikli and Jones - Senior Citizen Fitness test
1. Chair stand test for lower body strength
2. Arm curl test for upper body strength
3. Chair sit & reach test for lower body flexibility.
4. Back scratch test for upper body flexibility.
5. Eight foot up & go test for agility.
6. Six minutes walk test for aerobic endurance
Fitness Test – SAI Khelo India Fitness Test in school: Age group 5-8 years (Class 1-3)
Age group 5-8 years (Class 1-3): At Primary class 1-3, children should acquire Fundamental Movement Skil
(FMS) leaving the learning of specific physical activities to later stages. Locomotor, Manipulative & Bod
Management abilities are key to success in most sports and physical activities. Abilities of children in class 1
which need to be measured and tracked are:
1. Body Composition (BMI)
2. Coordination (Plate Tapping)
3. Balance (Flamingo Balance)
1. Body Mass Index (BMI): The test performed is Body Mass Index (BMI), which is calculated from body Weigh
(W) and height(H). BMI = W / (H x H), where W = body weight in kilograms and H = height in meters. The highe
the score usually indicating higher levels of body fat. Body Composition: It refers primarily to the distribution
muscle and fat in the body. Body size such as height, lengths and girths are also grouped under this componen
2. Plate Tapping Test: What does it measure: Tests speed and coordination of limb movemen
Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30
20 cm), and stopwatch How to Perform: 1. If possible, the tab
How to Perform: 1. If possible, the table height should be adjusted so that the subject is standing comfortab
in front of the discs. 2. The two yellow discs are placed with their centers 60 cm apart on the table. 3. Th
rectangle is placed equidistant between both discs. The no preferred hand is placed on the rectangle. 4. Th
subject moves the preferred hand back and forth between the discs over the hand in the middle as quickly a
possible. 5. This action is repeated for 25 full cycles (50 taps).
Scoring: The time taken to complete 25 cycles is recorded
3. Flamingo Balance Test: What does it measure: Ability to balance successfully on a single leg. This single le
balance test assesses the strength of the leg, pelvic, and trunk muscle as well as Static balanc
Infrastructure/Equipment Required: Non Slippery even surface, Stopwatch, can be done on just standing o
beam.
 How to Perform: 1. Stand on the beam. Keep balance by holding the instructor's hand (if required to start).
While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close to th
buttocks scoring: The total number of falls or loss of balance in 60 seconds of balancing is recorded. If there ar
more than 15 falls in the first 30 seconds, the test is terminated.
Fitness Test – SAI Khelo India Fitness Test in school: Age group9-18 years (Class 4-12)
 Age group 9-18 years (Class 4-12): For Class 4 to 12, it is important for students to have an overa
physical fitness. The following Components are to be considered in Physical Health and Fitness Profile:
1. BMI
2. 50mt Speed test
3. 600mt Run/Walk
4. Sit & Reach flexibility test,
5. Strength Test (Abdominal Partial Curl Up, Push-Ups for boys, Modified PushUps for girls).
1. Body Mass Index (BMI) : The test performed is Body Mass Index (BMI), which is calculated from body Weigh
(W) and height(H). BMI = W / (H x H), where W = body weight in kilograms and H = height in meters. The highe
the score usually indicating higher levels of body fat. Body Composition: It refers primarily to the distribution o
muscle and fat in the body. Body size such as height, lengths and girths are also grouped under this componen
2. 50 m Speed Test:
Procedure: 1. Sprint over 50 meters, with the time recorded, start from a stationary standing position. 2. Onc
the subject is ready, the starter give the instructions “set” then “go” participant should be encouraged to no
slow down before crossing the finish line.
Scoring: Time take to cover 50 m distance is expressed in seconds.
3. 600 m walk/Run:
Procedure: 1. The subject takes a standing start from the starting line. The subject may walk in between.
Objective is to cover the distance in the shortest time when he crosses the finish line he is informed of his time
4. Sit and Reach Flexibility test:
Procedure: 1. This test involves sitting on the floor with legs stretched out straight ahead. 2. The soles of th
feet are placed flat against the box. Both knees should be locked and pressed flat to the floor. 3. The tester ma
assist by holding them down with the palms facing downwards, and the hands on top of each other or side b
side.
Scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by the hand.
5. Strength Test - A. Abdominal Partial Curl up :
Procedure: 1. The starting position is lying on the back with the knees flexed and feet 12 inches from th
buttocks. 2. The feet cannot be held or rest against on object. The arms are extended and are rested on th
thighs. The head is in a neutral position.
Scoring: Record the total number of curl-ups, only, correctly performed curl ups should be counted. 5. Strength Test -
Push up: For Boys 5. Strength Test – C. Push up [Modified]: For Girls
 Basal Metabolic Rate (BMR): The acronym BMR stands for Basal Metabolic Rate. It is the number of calories o
body burns during complete rest. We can get an insight into your energy level if you know the BMR levels. Our bod
needs some energy even during sleep for performing some basic functions like breathing, circulating blood, and repairin
cells. Our body burns more calories by movement and exercise. So, by monitoring our consumption, it will be better
prevent unwanted weight gains or severe weight loss. What is the Metabolic Age? BMR stands for a basal metabolic ra
that changes as our age progresses. The peak time for BMR is during teenage and slows down gradually henceforth. A
we grow older, consuming fewer calories helps us to keep a better BMR.
If your metabolic age is higher, then it is time to exercise to burn off those fats accumulated in your body. How t
calculate BMR? BMR was introduced to the world by James Arthur Harris and Francis Gano Benedict. So, the equation
popularly known as the Harris-Benedict formula. A new equation was formulated in 1990, which is known as the Miffli
St. George equation.
P= (10.0 x m/1 kg) + (6.25 x h/1cm) - (5.00 x a/1 year) + s
P= total energy output during rest (BMR) M= weight of the person in kgs H= height of the concerned person A= age of th
incumbent S= constant which is +5 for males and -161 for females
 Rikli and Jones Senior Citizen Test - Senior Citizen Test Rikli and Jones developed the senior citizen fitness te
in 2001. This test has proved to be beneficial for senior citizens.
1. Back Scratch Test :
Purpose: - To assess the upper body (shoulder) flexibility, which is important in performing various jobs such as combin
one’s hair, putting on overhead garments and reaching for a seat belt etc.
Equipment required: - A ruler. Fingers should be aligned. Measure the distance between the tips of the fingers. If th
finger tips touch then the score is zero. If they do not touch measure the distance between the fingertips (–ve score).
they overlap measure by how much (+ve score).
2 .Chair Stand Test: Purpose: The main purpose of this test is to measure the lower body strength, particularly le
strength which is usually required for various tasks such as climbing stairs, getting in and out of vehicle, bathtub or chair.
Equipments Required: A chair with a straight back and a seat of at least 44 cm and a stopwatch. Instructions fo
Participants: - 1.The participant should sit in the middle of the chair.
2. She/He should keep his hands on the opposite shoulder crossed at the wrists.
3. The feet should be flat on the floor.
4. Her/his back should be erect.
5. Repeat sit up and down for 30 seconds.
3. 6 Minutes Walk Test: Purpose: This test measures aerobic fitness of senior citizens.
Equipment required: Measuring tap to mark out the track distances, stopwatch, chairs positioned for resting. Procedure
1.The walking course is laid out in a 50 yard (45.72m) rectangular area (dimensions 45 × 5 yards), with cones placed
regular intervals to indicate distance walked.
2. The aim of this test is to walk as quickly as possible for 6 minutes to cover as much distance as possible. 3. Subjects a
set their own pace (a preliminary trials is useful to practice pacing), and are able to stop for a rest if they desire.
4. Arm Curl test of Rikli & Jones : Purpose : It is used to Testing upper body strength of senior citizen Equipment
Women will curl a 5 lb. weight in this test and men will curl a 8 lb weight for their test.
Procedure: 1.Test assistant will tell to begin and will time for 30 seconds, using the stopwatch or a watch with a secon
hand. 2. Do as many curls as can in the allotted 30- second time period, moving in a controlled manner. 3. Do a full cu
squeezing lower arm against upper arm at the top of each curl and returning to a straight arm each time. Keep upper ar
still.
4. Do not swing the weight.
5. Eight Foot up and Go Test: Purpose : To assess speed, agility and balance while moving. These are important
performing various jobs which require quick maneuvering, such as getting of a bus in time and to answer the phone etc.
Equipments Required: A chair with straight back (about 44 cm high) a stopwatch, cone marker, measuring tap
and an area without any hindrances
6. Chair sit and reach test: Purpose: To Test Lower body flexibility. It also plays a role in balance, posture, in fa
prevention, or walking. Lower body flexibility is important for maintaining an active, independent lifestyle. Equipme
required: Ruler, straight back or folding chair, (about 17 inches/ 44 cm high)
SECTION A
Objective Type/Multiple Choice Questions (Carrying 1 Mark) Choose the correct answer.
Ǫ.1. The 600 meters run/walk measures ……….
A. Speed and agility B. Power
C. Endurance. D. All of the above
Ans. Endurance
Ǫ.2 In the Chair Sit and Reach Test for Senior Citizens, the distance measured is between the …….. and the
……………
A. Wrist, Toes C. Fingers, heels
B. Tip of the finger tips, toes. D. None of the above
Ans. B. Tip of the finger tips, toes.
Ǫ.3 The Six Minute Walk Test for Senior Citizens measures …………..
A. Overall physical fitness C. Walking fitness
C. Lower body fitness D. None of the above.
Ans. C. Walking fitness
Ǫ4. The Back Stretch Test for upper body flexibility is done in a ……. Position.
A. Standing. B. Sitting of the floor
C. Sitting in a chair D. Either 2 or 3
Ans. B. Sitting of the floor

Q5. Which one of the following fitness tests is used for the age group 5 to 8 year-old
Students in SAI Khelo India Fitness Test in school?
A. Flamingo Balance Test B. Partial Curl-up
C. Sit and Reach Test D. All of the above
Ans. A. Flamingo Balance Test
Q6. 50 m dash helps in measuring:
A. Speed B. Leg strength
C. Abdominal strength D. None of these
Ans. A. Speed
Q7. Partial Curl-up Test is used to test:
A. Leg strength and endurance B. Agility and speed
C. Abdominal strength and endurance D. Upper body strength and endurance
Ans. C. Abdominal strength and endurance
Q8 Sit and Reach Test is used to measure:
A. Flexibility of lower back and hamstring muscles B. Abdominal strength
C. Shoulder flexibility D. All of the above
Ans. A. Flexibility of lower back and hamstring muscles
Q9. 600 m walk/Run Test is used to measure:
A. speed B. endurance
C. strength D. flexibility
Ans. B. endurance
Q10 Abilities of students in classes 1 to 3, which need to be measured, are:
A. Body Composition (BMI) B. Plate Tapping Test
C. Flamingo Balance Test D. All of the above
Ans. D. All of the above

Assertion and Reason Question

Q1. Assertion (A): Partial Curl Up Test measures upper body strength and endurance. Reason(R): Pus
Ups/Modified Push Ups Test measures abdominal strength and Endurance. In the context of the abov
statements, which one of the following statement is correct?
a) Both (A) and (R) are right and (R) is correct explanation of (A).
b) Both (A) and (R) are not true.
c) (A) is true, but (R) is not right explanation of (A)
d) (A) is true, but (R) is not true.
Ans. b) Both (A) and (R) are not true.

SECTION-B
Short Answer Questions-I (Carrying 2 Marks)
Q1. Differentiate between Basal Metabolic Rate and Resting Metabolic Rate.
Ans. Basal Metabolic rate: Basal metabolic rate is minimum number of calories a person needs to sustain h
basic life functions, should they rest for the entire 24 hours of a day. It is accurately measured in lab setting.
Resting Metabolic rate: Resting metabolic rate is an estimate of the number of calories a person burns during
period of inactivity or rest. It is usually measured in the morning before you eat or exercise and after full nigh
sound sleep.

Q2. Write down the equations for calculating BMR for male and female given by the Mifflin–St Jeor.
Ans. The Mifflin–St Jeor equation was created in 1990s. This equation provided an alternative and more val
estimate than the revised Harris Benedict BMR equation. The equations for male and female are given below:
Men: (9.99 × weight in kg) + (6.25 × height in cm) – (4.92 × age in years) + 5
Women: (9.99 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Q3. If a female is 38 years old, her height is 167.6 cm and her body weight is 65.9. Calculate her BMR by usin
Harish and Benedict’s equation.
Ans. Men: 88.362 + (13.379 × weight in kg) + (4.739 × height in cm) – (5.677 × age in years)
Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

SECTION C
Short Answer Type Questions-II (Carrying 3 Marks)
Q1. Describe the procedure to measure height and weight for calculating body mass index.
Procedure to Height Measurement
1. The child should be asked to stand with his/her back to the height rule or measuring surface. The feet shou
be together and flat on the floor. Arms at side and knees and back should be straight. The back of the head
buttocks, calves, heels and shoulder blades should be touching the measuring surface. The eyesight should b
forward.
2. After that, the head piece or head board or sliding part of the measuring rod is lowered gently so that th
hair is pressed flat. The head board should be horizontal to the measuring tape or height rule.
3. Read the height to the nearest half a centimeter and record it. If the adult is taller than the measure, th
measurer should stand on a platform or foot stool so that he/she can read the height rule properly.
Procedure for Weight Measurement
1. The child should remove the jacket, coat, shoes, etc. It means he should wear very light clothes.
2.He should stand in the centre of the platform of the weighing machine and the body weight should b
equally distributed on both the feet. Standing on the side of the platform of the weighing machine may affe
the measurement.
For balancing the beam, move the larger weight to the right until the indicator arrow drops below the cente
Move the larger weight back to the left side to move the indicator arrow slightly above the midpoint. The
move the smaller weight to the right until the indicator arrow balances at the midpoint. After that read th
measurement and record it to the nearest 0.1 kg.
Q2. Elaborate the Flamingo Balance Test in detail.
Ans. Flamingo Balance Test: What does it measure: Ability to balance successfully on a single leg. This single le
balance test assesses the strength of the leg, pelvic, and trunk muscle as well as Static balanc
Infrastructure/Equipment Required: Non Slippery even surface, Stopwatch, can be done on just standing o
beam.
How to Perform: 1. Stand on the beam. Keep balance by holding the instructor's hand (if required to start).
While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close to th
buttocks Scoring: The total number of falls or loss of balance in 60 seconds of balancing is recorded. If there ar
more than 15 falls in the first 30 seconds, the test is terminated.
Q3. Describe the Plate Tapping Test for coordination in detail.
Ans. Plate Tapping Test: What does it measure: Tests speed and coordination of limb movemen
Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30
20 cm), and stopwatch How to Perform: 1. If possible, the tab
How to perform: 1. If possible, the table height should be adjusted so that the subject is standing comfortab
in front of the discs. 2. The two yellow discs are placed with their centers 60 cm apart on the table. 3. Th
rectangle is placed equidistant between both discs. The nonpreferred hand is placed on the rectangle. 4. Th
subject moves the preferred hand back and forth between the discs over the hand in the middle as quickly a
possible. 5. This action is repeated for 25 full cycles (50 taps).
Scoring: The time taken to complete 25 cycles is recorded.
Q4. Discuss about the computation of Basal Metabolic Rate with the help of an example.
Ans. Basal Metabolic Rate (BMR) : The acronym BMR stands for Basal Metabolic Rate. It is the number
calories our body burns during complete rest. We can get an insight into your energy level if you know the BM
levels. Our body needs some energy even during sleep for performing some basic functions like breathin
circulating blood, and repairing cells. Our body burns more calories by movement and exercise. So, b
monitoring our consumption, it will be better to prevent unwanted weight gains or severe weight loss. What
the Metabolic Age? BMR stands for a basal metabolic rate that changes as our age progresses. The peak tim
for BMR is during teenage and slows down gradually henceforth. As we grow older, consuming fewer calorie
helps us to keep a better BMR. If your metabolic age is higher, then it is time to exercise to burn off those fa
accumulated in your body. How to calculate BMR? BMR was introduced to the world by James Arthur Harr
and Francis Gano Benedict. So, the equation is popularly known as the Harris-Benedict formula. A new equatio
was formulated in 1990, which is known as the Mifflin-St. George equation.
P= (10.0 x m/1 kg) + (6.25 x h/1cm) - (5.00 x a/1 year) + s
P= total energy output during rest (BMR) M= weight of the person in kgs H= height of the concerned person A
age of the incumbent S= constant which is +5 for males and -161 for females
SECTION D
Case Study Questions
Q1. Sports department of KV Noida Sec-24 School is conducting fitness tests for all the students of the school.
As studies in chapter test and measurement in sports answer the following questions.
1. Name the test items for class 1-3.
Ans. BMI, Flamingo and Plate Tapping
2. Name the test items for classes 4-12.
Ans. SAI Khelo India Fitness Test
3. Which tests are common in both the categories 1-3 & 4-12?
Ans. BMI
4. Name the senior citizen test
Ans. Rikli and Jones Senior Citizen Test
Q2. Students of class X was gathered on the playground during their games period and were informed that a fitness test
will be conducted for them.Students had some questions related to the test items.
1. What is the purpose of conducting Push-ups?
Ans. To measure the upper body strength
2. Which test will be conducted for speed?
Ans. 50 mtr dash
3. What is the time duration for performing Partial curl ups?
Ans. 30 SEC
4. How will you measure endurance?
Ans. 600 mtr run/walk

SECTION E
Long Answer Type Questions (Carrying 5 Marks)
Q1. What do you mean by Basal Metabolic Rate? How will you calculate the BMR of a female? Discuss wit
the help of an example by Harish and Benedict’s equation.
Ans. Basal Metabolic Rate (BMR): The acronym BMR stands for Basal Metabolic Rate. It is the number o
calories our body burns during complete rest. We can get an insight into your energy level if you know the BM
levels. Our body needs some energy even during sleep for performing some basic functions like breathin
circulating blood, and repairing cells. Our body burns more calories by movement and exercise. So, b
monitoring our consumption, it will be better to prevent unwanted weight gains or severe weight loss. What
the Metabolic Age? BMR stands for a basal metabolic rate that change as our age progresses. The peak time fo
BMR is during teenage and slows down gradually henceforth. As we grow older, consuming fewer calories help
us to keep a better BMR.
If your metabolic age is higher, then it is time to exercise to burn off those fats accumulated in your body. Ho
to calculate BMR? BMR was introduced to the world by James Arthur Harris and Francis Gano Benedict. So, th
equation is popularly known as the Harris-Benedict formula. A new equation was formulated in 1990, which
known as the Mifflin-St. George equation.
P= (10.0 x m/1 kg) + (6.25 x h/1cm) - (5.00 x a/1 year) + s
P= total energy output during rest (BMR) M= weight of the person in kgs H= height of the concerned person A
age of the incumbent S= constant which is +5 for males and -161 for females
By Harish and Benedict’s equation.
Men: 88.362 + (13.379 × weight in kg) + (4.739 × height in cm) – (5.677 × age in years)
Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
Example a female is 38 years old. her height is 167.6 cm. and her body weight is 65.9 kg her BMR will be 141
calories approximately if you compute these details in equation
Q2. Discuss any two tests for the assessment of fitness of students in the age group of 5 to 8 years stated by S
Khelo India Fitness Test in school.
Ans. explain any two Fitness Test – SAI Khelo India Fitness Test in school: Age group 5-8 years (Class 1-3)
Age group 5-8 years (Class 1-3): At Primary class 1-3, children should acquire Fundamental Movement Skil
(FMS) leaving the learning of specific physical activities to later stages. Locomotor, Manipulative & Bod
Management abilities are key to success in most sports and physical activities. Abilities of children in class 1
which need to be measured and tracked are
1. Body Composition (BMI)
2. Coordination (Plate Tapping)
3. Balance (Flamingo Balance)
1. Body Mass Index (BMI): The test performed is Body Mass Index (BMI), which is calculated from body Weigh
(W) and height(H). BMI = W / (H x H), where W = body weight in kilograms and H = height in meters. The highe
the score usually indicating higher levels of body fat. Body Composition : It refers primarily to the distribution o
muscle and fat in the body. Body size such as height, lengths and girths are also grouped under this componen
2. Plate Tapping Test: What does it measure: Tests speed and coordination of limb movemen
Infrastructure/Equipment Required: Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30
20 cm), stopwatch How to Perform: 1. If possible, the tab
How to Perform: 1. If possible, the table height should be adjusted so that the subject is standing comfortably
front of the discs. 2. The two yellow discs are placed with their centres 60 cm apart on the table. 3. Th
rectangle is placed equidistant between both discs. The nonpreferred hand is placed on the rectangle. 4. Th
subject moves the preferred hand back and forth between the discs over the hand in the middle as quickly a
possible. 5. This action is repeated for 25 full cycles (50 taps).
Scoring: The time taken to complete 25 cycles is recorded
3. Flamingo Balance Test: What does it measure : Ability to balance successfully on a single leg. This single le
balance test assesses the strength of the leg, pelvic, and trunk muscle as well as Static balanc
Infrastructure/Equipment Required: Non Slippery even surface, Stopwatch, can be done on just standing o
beam.
How to Perform: 1. Stand on the beam. Keep balance by holding the instructor's hand (if required to start).
While balancing on the preferred leg, the free leg is flexed at the knee and the foot of this leg held close to th
buttocks Scoring: The total number of falls or loss of balance in 60 seconds of balancing is recorded. If there ar
more than 15 falls in the first 30 seconds, the test is terminated
 Class 12 Physical Education

Unit -7

Physiology & Injuries in Sports

Key points:

 Physiological factors determining components of Physical Fitness

 Effects of exercise on Muscular System
 Effects of exercise on Cardio- Respiratory system
 Sports injuries: Classification (Soft Tissue injuries - Abrasion, Contusion,
Laceration, Incision, Sprain & Strain; Bone & Joint Injuries - Dislocation,
Fractures - Green stick, comminuted , Transverse oblique & Impacted)

 Physiological factors for determining components of Physical Fitness:

1. Physiological factors determining strength.
The following factors are determining for strength:

 Muscle composition: There are two types of fibers in muscles i.e. fast twitch fibers and slow
twitch fibers. The muscles which consist of more percentage of fast twitch fibers will produce
more strength.

 Size of the muscle: The strength of an individual depends on the size of muscle. As larger and
bigger muscle produce more force and with the help of different methods of strength training ,
the size of the muscle can be increased.

 Body weight: there is a positive relation between body weight and strength. The individuals
who are heavier are stronger than the individuals who are lighter in weight.

 Intensity of nerve impulse: A muscle is composed of no. of motor units. The total force of
muscle depends upon the number of contracting motor units. Whenever, a stronger nerve
 impulse from central nervous system excites more number of motor units, the muscle will
contract more strongly or it can be said that the muscle will produce more force or strength.
2. Physiological factors for determining speed:

The following factors are determining for speed:

 Muscle composition: The muscles which consist of more percentage of fast twitch fibers contract
with more speed and produce a greater speed. Different muscles of the body have different
percentage of fast twitch fibers.

Explosive strength: it depends on the shape, size and coordination of muscles. For very quick
and explosive movement, explosive strength is required. The related proportion of fast twitch
fibers and slow twitch fibers determines the maximum possible speed with which the muscle
can contract.

Flexibility: It also determines the speed. Good flexibility allows maximum range of movements
and also enables complete utilization of explosive strength.

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

3. Physiological factors for determining flexibility:

The physiological factors are determining for flexibility :

Muscle strength: Flexibility depends on the level of strength. Weak muscles can become a limiting
factor for achieving higher range of movement. Muscle strength is highly trainable therefore, it can
enhance flexibility.

Joint structure: There are several different types of joints in human body. Some of the joints
intrinsically have a greater range of motion.eg. the ball and socket joint of the shoulder has the greatest
range of motion.

Age and gender: flexibility decreases with the advancement of age. It can be enhanced with the
help of training. Gender also determines the flexibility as females tends to be more flexible than
males.

 Internal environment: The internal environment of an athlete influences the flexibility. If internal
temperature increases flexibility increases; if decreases flexibility decreases.

Previous injury: Injuries to connective tissues and muscles ultimately lead to reduce flexibili
 4. Physiological factors determining endurance.

1. Oxygen intake: Oxygen intake is the amount of oxygen taken in and used by the body per minute.
2. Oxygen transport: Oxygenated blood returns to the heart and is distributed throughout the body by way of
arteries & capillaries.
3. Oxygen uptake: Maximum oxygen uptake refers to the highest rate at which oxygen can be taken up and
consumed by the body during intense exercise. The body gets energy from continuous production of ATP.
4. Cardiac Output: The cardiac output is simply the amount of blood pumped by the hear per minute.

5. Energy reserves: The energy for muscular contraction is derived from the breaking down of phosphogens on ADP
and ATP. Particularly it is required more for endurance.

6. Lactic acid tolerance: The lactic acid tolerance refers to the intensity of exercise at which there is an immediate
increase in blood.

7. Muscle composition: Skeletal muscles contain approximately 75% water, 20% protein, 1–10% fat, and 1%
glycogen. Generally the body has equal percentage of slow twitch and fast twitch fibers in most of the muscles used
for movement.

Effects of exercise on Muscular system:

Size and shape of muscle changes: Regular exercise changes the shape and size of the muscle. Cells of the
muscles are enlarged which change the shape and size of the muscle.
Correct body posture: regular exercise keeps the correct posture of the body by strengthening the muscles. The
postural deformities do not occur. If there is any physical deformity, then it is removed.

Food storage increases: the capacity of food storage in body can be enhanced by doing regular exercises.
This stored food can be utilized immediately when required.

Toned muscles: regular exercise helps in keeping the muscles in toned position. Muscles become firm and
maintain a slight, a steady pull on the attachments.

 Efficient movement of muscles: The movement of muscles becomes efficient and smooth. The movements during
different activities become attractive.

 Change in connective tissues: the connective tissues become powerful. These tissues can bear the stress of
strenuous activity.

Effect of exercise on the cardio- respiratory system:

Cardiorespiratory system consists two parts.

1. Cardiovascular System
2. Respiratory System
 Cardiovascular System – It is made up of the heart, blood vessels, and blood. Its primary duties include
transporting hormones and other chemicals, removing CO2 and other metabolic waste products, supplying oxygen
and nutrition, promoting thermoregulation, maintaining a healthy balance of body fluids, and controlling
immunological function.

Respiratory System – The nose, nasal cavity, pharynx, larynx, trachea, bronchi, and lungs are essential parts of the
respiratory system. Additionally, air can enter the respiratory system through the mouth. In addition to carrying
air to the lungs, it also regulates blood pH and exchanges gases (O2 and CO2) between the air and blood.

Cardiac output is the amount of blood pumped by the heart in 1 min. This increases directly with increasing
exercise intensity.

i. The heart rate increases from a resting rate of 72 beats / min to 150 beats / min or even more.
ii. The stroke volume, meaning the amount of blood pumped into the Aorta with every heartbeat increases
from a resting volume of 70-90 ml to 100-120 ml per beat.
iii. Exercise increases the plasma volume of blood by 12 Op:, but total blood volume may reduce slightly.
iv. Blood flow is redistributed with more blood going to the muscles, heart and skin, while blood in the
kidneys and abdomen is reduced.
v. Blood pressure increases due to exercise because there is more blood flowing in the blood vessels.
vi. Increase in Tidal air capacity: By doing regular exercise it has been noted that there is an increase in the
amount of tidal air capacity of an individual.
vii. Decrease in rate of respiration: When a beginner starts exercising his rate of respiration increases. But
when the same individual performs exercise daily, his rate of respiration decreases in comparison to the
beginner at rest.
viii. Strong will power: regular exercise increases the will power of an individual. As pranayama, the specific
exercise for lungs increases the will power of the doer. Unused alveolus becomes active regular exercise
activates the unused alveolus because much amount of oxygen is required in vigorous activities of daily
routine.
ix. The passive alveolus becomes active.
x. Increase in vital air capacity: The capacity of vital air capacity varies from 3500cc to 4500cc in a normal
adult. Due to regular exercise its capacity increases up-to 5500cc.

Sports injuries:

The injuries may result from poor technique, slamming into or crashing into equipment, engaging in intense sporting
maneuvers like diving and sliding, overtraining, or a lack of conditioning. These wounds may not all be of the same kind
and may have been inflicted for various reasons.

An athletic injury is defined as “some physical damage or insult to the body that occurs during athletic practice or
competition causing a resultant loss of capacity or impairing performance.” Morris (1984)
Soft Tissue Injuries:

A soft tissue injury is the damage of muscles, ligaments and tendons throughout the body.

Type of soft tissue injuries

1.Abrasion
2.Contusion
3.Laceration
4.Strain
5.Sprain
6. Incision

1. Abrasion

The most frequent cause of abrasion injuries is moving contact with a rough surface, which results in the rubbing or
grinding away of the epidermis’ uppermost superficial layers.

Cause – Abrasion injuries commonly occur when exposed skin comes into contact with a rough surface, causing a grinding
or rubbing away of the upper layers of epidermis.

Treatment – Clean the surface of the affected part. Stop bleeding at the earliest by compression bandages. Anti-tetanus
injection should be provided.

2. Contusion

It is the type of hematoma, which refers to any collection of blood outside of a vessel.

Cause – When a part of the body is struck by enough force to crush underlying muscle fibers and connective tissue
without breaking the skin, a contusion may occur. It can be due to a blow from a collision with a player or a piece of
equipment or because of a heavy fall.
Prevention – All the safety gear to be worn upon while playing (Helmet, anal guards,) should be worn.

Treatment- Medication for pain relief should be used as prescribed by the doctor.

3. Laceration

The irregular tear-like wounds caused by some blunt trauma.

Cause – Mostly, laceration is the result of the skin hitting an adjacent object, or an object hitting the skin with force.

Prevention – Proper personal equipment, including eye protection can be helpful in preventing the same.

Treatment – Clean the surface of the effected part. Stop bleeding at the earliest by compression bandages.

4. Strain

An injury to a muscle or tendon known as a strain is typically brought on by overuse, force, or stretching. A strain may
simply involve overstretching the muscle or tendon, or it may cause a partial or total tear, depending on the degree of the
injury.
Cause – Strains occur suddenly (acute strain) or develop slowly over time (chronic strain). It includes lifting of heavy
objects, running, jumping, throwing etc.

Prevention – Regular stretching and strengthening exercise for any kind of sport can be the preventive measure for
strain.

Treatment – It can be managed by applying ice packs and maintaining the strained muscle in a stretched position. (RICE:
rest, ice, compression and elevation).

5. Sprain

Ligaments, which connect bones in joints with fibrous tissue, can be stretched or torn in a sprain. When you overextend
or tear a ligament while severely stressing a joint, you get a sprain.
An ankle sprain is the most typical type of injury.

Cause – A sprain occurs when one overextends or tears a ligament while severely straining a joint.

Prevention – Regular stretching and strengthening exercises for any kind of sport can be the preventive measure for such
kind of sports injury.

Treatment – RICE (rest, ice, compression and elevation).

6. Incision
An incision is a cut made into the tissues of the body to expose the underlying tissue, bone or organ.

Cause – Can be caused by a clean, sharp-edged object – such as a knife, razor or glass splinter.

Prevention – The area should be free from the sharp edges.

Treatment – Gently wash the affected area with soap and water to remove the dirt. Dry the incision with a clean, fresh
towel before applying the dressing.

Bone & Joint Injuries (Hard Tissue Injuries):

Hard tissue injury refers to damage to the skeletal system of the body. Bone fractures, which occur in these injuries, occur
when the bone either cracks or breaks.

Types of Hard tissue injuries or Bone & Joint Injuries

1. Dislocation – When two bones separate where they meet at a joint, it is called a dislocation. The joint may be
momentarily deformed and immobilized, and the injury may be excruciatingly painful. Shoulders and fingers are the most
frequent sites for dislocations, although they can also happen in the elbows, knees, and hips.

Causes – A dislocation is brought on by trauma that knocks a joint out of place. This injury is frequently caused by
mishaps, slips, and falls, as well as contact sports like football. Dislocations can also happen while performing daily tasks if
the muscles and tendons that surround the joint are frail.

Symptoms – Symptoms of a dislocation vary depending on the severity and location of the injury. The symptoms of a
dislocated joint include-

 Pain
  Swelling
 Bruising
 Instability of the joint
 Loss of ability to move the joint
 Visibly deformed joint (bone looks out of place)
Treatment – While you wait to visit a doctor, icing the joint and keeping it elevated can help with pain management.
Treatment consists of:

 Medication – Your doctor may recommend medication to reduce pain from a dislocation
 Manipulation – A doctor returns the bones to their proper places.
 Rest – Once the joint is back in place, you may need to protect it and keep it immobile. Using a sling or splint can
help the area heal fully.
 Rehabilitation – Physical therapy exercises strengthen the muscles and ligaments around the joint to help support
it.
 Surgery – Your doctor may recommend for surgery
2. Fractures – A bone that has broken has a fracture. A fall or a hard tackle are examples of direct impacts that might
result in fractures. Overuse is the main factor in the long-term development of stress fractures.

Type of Fractures:

 Stress fractures
 Greenstick
 Comminuted
 Transverse
 Oblique
 Impacted
Stress fracture – Stress fractures may occur because of overuse injuries and the failure to have adequate equipment to
protect the body.

Causes – Stress fractures often result from increasing the amount or intensity of an activity too quickly.
Prevention – Low impact activities added to exercise regimen to avoid repetitively stressing a particular part of the body.

Treatment – Rest, cold therapy ice packs, cold compresses, apply ice to the injured area, anti- inflammatory medications
such as Ibuprofen, aspirin etc and a recovery time of 6 to 8 weeks is required for healing.

Greenstick – A fracture in a young, soft bone, in which the bone bends.

Causes – These fractures most commonly occur with a fall.

Prevention – Promotion of regular exercise, ensuring the child’s safety by providing proper safety equipment and
adequate calcium in the child’s diet can also help to prevent this kind of fracture.

Treatment – Removable splints result in better outcomes than casting in children with – lorus fractures of the distal
radius.

Comminuted – A fracture in which a bone is broken, splinted or crushed into number of pieces.

Causes – Direct and indirect trauma or violence can be causes for commutated fracture.
Prevention – Maintaining strong bones by eating food that is rich in calcium and regular exercise can help in the
prevention of this type of fracture.

Treatment – An X-ray is important for diagnosing of the condition. An open reduction when the bone fragments are
jammed-together using surgical nails, wire plates etc. is required for commutated fracture.

Transverse – Transverse fracture is when there is a straight break right across a bone.

Causes – When a large amount of force is transmitted directly ie., perpendicularly to the bone.

Prevention – Physical activity and weight bearing exercises will make the bones stronger and denser. Bones can also be
strengthened by eating foods rich in calcium and taking regular exercise.

Treatment – Can be treated at home along with rest and medicine. A back brace (called TSL)or abdominal binder may be
prescribed to reduce the pain by limiting motion at the fracture site.

Oblique – Oblique fracture is one in which the bone breaks diagonally. Causes–This fracture is usually
caused by an injury to the bone as the result of a fall, accident or other trauma.

Prevention – Bones can be strengthened by eating food rich in calcium and exercising regularly to help prevent this type
of fracture.

Treatment – It depends upon the severity of the crack or break. Anti- inflammatory medication, reduction (Resetting the
bone) can also help to some extent.

Impacted – This type of fracture occurs when the broken ends of the bones are jammed together by the force of the
injury.

Causes – It is caused mainly when someone falls from height with a great impact.

Prevention – Increased physical activity, weight bearing exercises and maintaining good intake of calcium in food can help
in preventing this type of fracture.

Treatment – In an impacted fracture the bones get broken into fragments. Therefore, a sling or a splint may be required
to keep the broken bones in place, so that movement of the sharp ends of the broken bone is prevented. This is essential
to prevent further damage to the bone

Multiple choice Questions:

Q.1. How many physiological factors determined Physical fitness?

 (a) Two (b)Four

(c)Five (d) Three

Ans. (b) Four

Q.2. Flexibility is not determined by which physiological factors?

(a) Muscle strength (b) Age, gender

(c)Injury (d) Aerobic capacity

Ans. (d) Aerobic capacity

Q.3. Endurance is determined by which physiological factor?

(a) Aerobic capacity (b)Flexibility

(c)Age, gender (d) Injuries.

Ans. (a) Aerobic capacity

Q.4. Strength is determined by which physiological factor?

(a) Bodyweight (b) Muscle coordinator

(c)Joints (d) Muscle stretching

Ans. (a) Bodyweight

Q.5. Match the following

1. Speed A. Age/gender

2. Strength B. Aerobic capacity

3. Endurance C Muscle size

4. Flexibility D Explosive strength

A. 1D, 2C, 3B, 4A B. 1C, 2B, 3A, 4D C. 1B, 2D, 3A, 4C D. 1A,
2B, 3D,4C

Ans. A. 1D, 2C, 3B, 4A

Q.6. Cardiac output is

 (a) Blood pumped by heart per minute

(b) Blood pumped per heart beat

(c) Blood pumped per minute during intense exercise

(d) Blood pumped per hour.

Ans. (a) Blood pumped by heart per minute

Q.7. Taking is oxygen from the atmosphere in to the body is known as? (a)Exhalation
(b) Inhalation

(c)Stroke value (d) Aerobic capacity

Ans. (b) Inhalation

Q.8. Intake of oxygen and given out carbon dioxide through alveoli is called?
(a) Circulation (b) Vital capacity

(c) Respiration (d) Aerobic capacity

Ans. (c) Respiration

Q.9. Which of the following is a function of muscles?

(a) Oxygen intake (b) Oxygen Transport

(c) Structure and support (d) Blood flow

Ans. (c) Structure and support

Q.10. Exercise not leads to

(a) Increase in size of muscles

(b) Better reaction time

(c) Increased muscle speed

(d) Minute volume Decreases

Ans. (d) Minute volume Decreases

 Q.11. Muscles consist of

(e)Voluntary muscles (b) Involuntary muscles

(c) Cardiac muscles (d) Red fibres

Ans. (d) Red fibres

Q.12.Which of the following are not signs of ageing

(a) Decrease in Bone Density

(b) Decrease flexibility

(c) Decrease in muscle size and strength

(d) Increase in flexibility

Ans. (d) Increase in flexibility

Q.13. Match the following

1. Change in Nervous system A. Calcium deficiency

2. Change in cardio-vascular system B. Slow reaction time

3. Loss in senses C. Reduction in cardiac output

4. Change in Bone Density D. Loss of Hearing

A. 1B, 2C, 3D, 4A C. 1A, 2C, 3B, 4D

B. 1D, 2A, 3B , 4C D. 1C, 2D, 3A,4B

Ans. A. 1B, 2C, 3D, 4A

Q.14. Matching the following

1. Abrasion A. Joint injuries

2. Greenstick fractures B. Soft tissue injuries

3. Shoulder Dislocation C. Cause of sports injuries

4. Lack of fitness D. Bone injuries

(a) 1D, 2A,3C,4B (b) 1B, 2A, 3C, 4D

(c) 1B, 2D, 3A, 4C (d) 1A, 2D, 3B, 4C

Ans. (c) 1B, 2D, 3A, 4C

 Q15. Not a Cause of sports injuries

(a) Inadequate warming up

(b) Lack of sports Facilities

(c) Practice During Fatigue

(d) Proper knowledge of sports skills.

Ans. (d) Proper knowledge of sports skills.

Very Short Answer Type Questions:

Q1. Name any two physiological factors which determine strength.

Ans. Factors which determine the strength of an individual are:

(1) Muscle size

(2) Body weight

Q2. What is Stroke volume?

Ans. Stroke volume is the amount of blood ejected per beat from the left ventricle. It is measured in ml/beat.

Q3. What is Cardiac output?

Ans. Cardiac output is the amount of blood pumped by the heart in one minute. It is measured in liter/minute.

Q4. What is Oxygen uptake?

Ans. The amount of oxygen which can be absorbed and consumed by the working muscles from the blood is called
oxygen uptake.

Q5. Explain the term Hypertrophy of muscles.

Ans. Hypertrophy of muscles refers to the increase in muscle size and strength due to regular exercises.

Assertion and Reason Based Questions:

Q.16 Give below are two statements one is labelled as Assertion (A) and the other is labelled as Reason (R).

Assertion (A): There are different types of joints in the human body.
Reason (R): All persons have the same range of motion of joints.

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 but R is not the correct explanation of the A.
c) A is true but R is false.
d) A is false, but R is true.
Ans. (c) A is true but R is false .

Case Study Based Question:

Read the following passage and answer the following questions.
Mr. Ranveer is a renowned cricket Coach. When he started his academy, he selected some players and designed a training
program. During training, he noted that a few players were unable to play up to the last moment due to lack of speed,
endurance and flexibility.
Q1. Age and gender play a very important role in which of these components?
i. Speed
ii. Endurance
iii. Flexibility
iv. Strength
Q2. Muscle composition plays an important role in which of these components?
(a) Speed
(b) Endurance
(c) Flexibility
(d) Both a. and b.
Q3. Which statement is not true about fast and slow twitch fibres?
(a) Slow twitch fibres are best used for aerobic activities or endurance activities.
(b) Slow twitch fibres are also known as type I fibres and fast twitch fibres are also known as type II fibres.
(c) The percentage of fast and slow twitch fibres can be changed through training.
(d) None of the above.
Ans. Q1.(c ) Q2. (d) Q3. (c )

Short Answers Type Questions:

Q1. Discuss the physiological factors; determine the strength as a component of physical fitness?

Ans. Muscle size: Bigger and larger muscles can produce more force. Males have larger
muscles than females so the size muscles and strong can be improved with the help of weight training.

Body weight: The individuals who are heavier are stronger then the individuals who are lighter for example the
heavier weight lifters than the Gymnastic or other games players.
Muscle composition: The muscles which have more percentage of fast twitch fibers can produce more strength
while the slow twitch fibers are not capable to contract faster but they are capable to contract for a longer
duration. The percentage of fast twitch fibers and slow twitch fibers is genetically determined and cannot be
changed through training.

Intensity of the never impulse: When a stronger nerve impulse from central nervous system excite more number of
motor units, the muscles will contract more strongly or it can side that the muscle will produce more force or
strength.

Q2. Discuss the physiological factors; determine the endurance as a component of physical fitness: (Any three)

Ans. Aerobic capacity:

1 oxygen intake

2 oxygen uptake

3 oxygen transport

4 Energy Reserve

Anaerobic capacity:

1. Storage in body of ATP and CP (phosphagen stock)

2. Buffer capacity - in muscles lactic acid accumulation ineffective

3. Endurance of lactic acid

4. VO2 max. This is the quantity of oxygen, which active muscles use during exercise in one minute.

Q3. Define soft tissue injuries in the sports? Write its preventive measures?

Ans. Soft tissue refers to tissues that connect, support or surround other structures and organs of the body the
muscles, tendons, ligaments, fascial, nerves, fibrous tissue, blood vessels, etc. soft tissue injuries involve
injuries to muscles, ligaments and tendons in the body.
Preventive measures of soft tissue injuries:’

1. Proper warming up

2. Proper conditioning of body

3. Scientific equipments & facilities

4. Clean & plain surface of play grounds

5. Knowledge rules & regulation of sports events.

 6. Actively & alertness participation during the sports training & competition.
7. Fatigue, sickness & injuries condition to avoid the participation in the sports training.
Q4. What do you mean by dislocation in joints? Explain any two dislocation in the body.
Ans. Dislocation:

A dislocation is a separation of two bones where they meet at a joint. Joints are areas where two bones come
together.
1 Dislocation of Lower Jaw: Generally, it occurs when the chin strikes to any other object. It may also occur if
mouth is opened excessively.
2 Dislocation of Shoulder Joint: Dislocation of shoulder joint may occur due to sudden jerk or a fall on hard
surface. The end of the humerus comes out from the socket.

Dislocation of Right Shoulder

Q5. Write the signs & symptoms and treatment of dislocation. Discuss the preventive measures of dislocation.
Ans. Signs and symptoms :
A dislocated joint may be
1 Accompanied by numbness or tingling at the joint or beyond it.
2 Intensely painful, especially if you try to use the joint or put weight on it.
3 Limited in movement.
4 Swollen or bruised.
5 Visibly out of place, discolored, or mis-happen.
Treatment of Dislocation & First-aid
1. Rest of injured part P – Protection

2. Elevate if possible R – Rest

 3. Support the part I – Ice

4. Tie for support C – Compression wound (Rest Therapy)

5. E – elevate if feel comfort

(Price therapy)

Prevention of Dislocation of Joints :

1. Adequate warm-up should be performed prior to any physical activity.

2. Proper conditioning should be done in preparatory period.
3. Stretching exercises should be included in warm-up.

4. Players should be careful and alert during practice and competition.

5. Protective equipments should be used as per the requirement of the games/sports.
6. Practice should be discontinued during fatigue.

7. Players should have good anticipation and concentration power.

8. Always obey the rules and regulations.

9. Proper cooling down after the physical activities.

Q6. Enumerate the types of fractures? Write briefly about any three type of fracture?

Ans.

 Greenstick fracture: An incomplete fracture in which a bone bends and cracks. This type of fracture
usually occurs in children because their bones are soft and flexible.

 Transverse fracture: A fracture at a right angle to the bones axis or a straight break right across a
bone.

 Oblique fracture: A fracture that occurs when a force is applied diagonally an angle to a bone’s long
axis.

 Impacted fracture: It is loss of continuity in the structure of bones.

 Stress fractures: It is a crack in bone due to high impact physical activity.

  Comminuted Fracture: A fracture in which the bone fragments.

Q7. Discuss the causes of fracture?

Ans. Fracture usually occurs due to a high impact on the bone. It can be caused by overuse.

The most common causes of fracture are:

1. In such sports events where there is a high impact.

2. Traumatic, forceful and unnatural movements of the body.

3. Prolong long distance walking & running

4. Sudden falls on hard surface

5. Direct strike or hit with any solid sports equipment

6. Osteoporosis
Long Answer Type Questions (5 Marks)

Q.1 Discuss how physiological factors determine flexibility?

Ans.

1. Muscle strength: - The muscle should have minimum level of strength to make the movement, especially
against the gravity or external force.
2. Joint structure: - There are different types of joint in human body, some of the joints intrinsically have
greater range of motion than others. For example. The ball and socket joint of the shoulder has the
greatest range of motion in comparison to the knee joint.
3. Internal environment:- Internal environment of athlete influences the flexibility. For example-warm bath
increases body temperature and flexibility whereas 10 minutes outside stay in 10°c temperature reduces
the body temperature and flexibility.
4. Injury: - Injuries to connecting tissues and muscles can lead to thickening on the affected area. Fibrous
tissues are less elastic and can lead to limb shortening and lead to reduce flexibility.
5. Age and gender: - Flexibility decreases with the advancement of age. However it is trainable. It can be
enhanced with the help of training, as strength and endurance are enhanced. Gender also determines
the flexibility. Females tend to be more flexible than male.
6. Active and sedentary life style: - Regular activities enhance the flexibility, whereas inactive individual
looses flexibility due to the soft tissues and joints shrinking and loosing extensibility.
7. Heredity :- Bony structures of joints length and flexibilities of the joint capsules and surrounding
ligaments are genetically and can be altered by stretching programs
Q.2 Describe the physiological factor determine the speed?

Ans.

1. Explosive strength- For every quick and explosive movement, explosive strength is indispensable.
Like, a quick punch in boxing cannot be delivered if the boxer lacks explosive strength. Explosive
strength further depends on muscle composition, muscle size, and muscle coordination.
2. Muscle composition- The muscle which have more fast twitch fibers. They can do more speed. The
muscle composition is genetically determined. We will improve it only by some training methods.
3. Mobility of nervous system- Motor and sensory nerves of nervous system can be determined by the
mobility of nervous system. By training only we can limited extent in the mobility of nervous system
because speed is determined to a great extent by genetic factors.
4. Elasticity and Relaxing capacity of muscle- Through the elasticity of muscle, muscle can move to a
maximum range which reduces the inner hurdles and is instrumental in speeding up the activity. The
muscles which get relaxed soon, they contract easily.
5. Bio-chemical Reserves and Metabolic Power- For doing the exercises which are done quickly
muscles need more energy. This energy in our muscles is obtained through the presence of
phosphogen (ATP) and creating phosphate (CP). The percentage of power and quantity in ATP and CP
can be increased through training.

Q.3 Explain the five effect of exercise on the cardiorespiratory system.

Ans.
a. Increase in heart rate: - When an individual starts exercise, his heart rate increases as per the
intensity and duration of exercise.
b. Increase in stroke volume: - Stroke volume increases proportionally with exercise intensity. It is
measured in ml/ beat.
c. Increase in cardiac output: - Cardiac output increases proportionally with the intensity of
exercises is measured in ltr/ minute.
d. Increases in blood flow :- Cardio-vascular can be distribute more blood to those tissues which
have more demand and less blood & those tissues which have less demand for oxygen.
e. Increase in blood pressure :- During the exercise, systolic blood pressure can increase while
diastolic blood pressure usually remains unchanged even during the intensive exercise.
f. Increase in vital air capacity- It is the amount of air which an individual can inhale and exhale
with maximum effect. its capacity varies from 3500 cc. Due to exercise its capacity increases upto
5500 cc.
g. Increase in Residual air volume- Due to regular exercise increases the capacity of residual
volume from normal capacity.
h. Passive Alveolus become Active- Regular exercise activates the unused alveolus because much
amount of 02 is required in prolonged exercise of daily routine.
 i. Minute volume decrease- Decrease the volume of oxygen in per minute.

i. Second wind almost finished- Due to regular exercise need of second wind is almost finished.
ii. Increase Endurance- If exercise is performed regularly and for a longer period, it increases
endurance. An activity can be done for a long period without taking any rest.

Q4. List the effects of exercise on muscular system and explain four in detail?

Ans.

1. Formation of new capillaries

2. Muscles Remain in tone Position

3. Increase in Activeness of fibers

4. Correct body posture

5. Improves Reaction time

6. Reduction in extra fat

7. Increase in strength of connective tissues

8. Efficiency in muscle movements

9. Delay fatigue

10. Enhances body figure

11. Exercise prevents diseases

Effects of exercise in muscular system:

1. Muscle Hypertrophy- Due to regular exercise a good growth in size of muscles.

2. Capillarization - Increase the number of capillaries due to regular exercise and the color will be dark
red.
3. Control Extra fat- Regular exercise controls the extra fat of body. Exercises burn the extra calories.
4. Delay fatigue- Regular exercise delay fatigue. This fatigue is mainly due to formation of carbon
dioxide, lactic acid and acid phosphate.
5. Posture- Regular exercise helps in improving posture by improving postural deformities.
6. Strength and speed- Regular exercise improve the strength and speed muscle cells.
7. Increases food storage- The food storage capacity is increased when regular exercises are done. This
storage of food can be utilized immediately when it is needed.
Q5. Classified the soft tissue injuries cause & preventive measures in detail?

Ans. Soft tissue injuries mean injuries of muscles, tendons, ligaments, fascia, nerve, fibrous tissues blood vessels,
and synovial membranes. Basically soft tissues refer to tissues that connect, support or surround other
structure & organs of the body.

Classification of soft tissue injuries

External & Internal:

a. Abrasion
b. Contusion
c. Laceration
d. Incision
Causes of soft tissue injuries:

1. Over use
2. Sprain
3. Strain
4. Falls

5. Stops & twists

6. Improper equipments

7. New & Increased activities

8. Fatigue

9. Poor warning up

10. Impact

11. Unilateral movement

12. Faulty techniques & posture preventive measures of soft tissue injuries.
1. Proper warming up

2. Appropriate condition of body.

3. Sound technical knowledge of skills and equipments.

4. Healthy diet.

5. Efficient use of techniques

 6. Use of proper protective gears

7. No over training & over use of body

8. Obey safety rules

9. Fair and unbiased officiating

10. Proper cooling down.

Practice Questions:

Long answer question (5 Marks)

Q1.What is the component of physical fitness explains one in detail?

Q2.What factors influence the speed of a person, Discuss?
Q3.List down the effects of exercise on cardiovascular system and explain any four.

Q4. Explain in detail the effects of exercise on muscular system.

Q5.Explain preventive measures that can be take in against sports injuries.
 Unit 8: Biomechanics And Sports
Key Points:
 Newton’s Law of Motion & its application in sports
 Equilibrium – Dynamic & Static and Centre of Gravity and its application in sports
 Friction & Sports
 Projectile in Sports
Meaning &importance of Biomechanics in sports
Biomechanics: The study of the action of external and internal forces on the living body, especially on
the skeletal system Biomechanics is the science of movement of a living body, including how muscles,
bones, tendons, and ligaments work together to produce movement. Biomechanics is part of the larger
field of kinesiology, specifically focusing on the mechanics of the movement. It is both basic and applied
science, encompassing research and practical use of its findings.
The application of mechanical laws to living structures, specifically to the locomotors system of the
human body.
Biomechanics is the science that examines the internal and external forces acting on a human body and
the effects produced by these forces.
Importance of Biomechanics:
Develops efficient movement patterns whether on the field of play or during resistance training
Improves sport-specific technique and form to enhance performance and minimize injury
Develops proper habits, ensuring that the athlete is able to develop in the long term
 Helps in Improving Equipment
 Facilitates Performance in Sports
 Supports in Preventing Injury
 Helps in Promoting Safety
  Works in the Improvement of Training
 Facilities in Understanding of Human Body
 Assists in Improving Teaching and Learning Process
Newton’s Laws of Motion and Their Application in the Field Of Sports
Sir Isaac Newton stated three laws which explain the relationship between force and movement. Having
a good understanding of Newton’s laws, that can be applied to sporting situations, will allow you to gain
a deeper understanding of sports technique.
1. Newton’s 1stLaw: A body at rest will remain at rest and a body in motion will remain in motion at the
same speed and in the same direction unless acted upon by an external force.
Example: Starting in rowing, starting in sprinting, starting in throwing the hammer. Newton’s 1 stLaw is
also known as “Law of Inertia”.
A golf ball will remain still unless a force, applied by the golf club, makes it move. Or that same golf ball
will continue to move at a constant velocity unless a force acts on it to slow it down (e.g. wind
resistance) or change its direction (e.g. gravity).
2. Newton’s 2nd Law: A change in motion is directly proportional to the force producing it and inversely
proportional to its mass. If two unequal forces are applied to objects of equal mass, the object that has
greater force applied will move faster.
Example: In hammer throw, a thrower who is stronger will throw the hammer farther than a thrower
who is less strong. Newton’s 2nd Law is also known as “Law of acceleration”.
When a ball is thrown, kicked, or struck with an implement, it tends to travel in the direction of the line
of action of the applied force. Similarly, the greater the amount of force applied, the greater the speed
the ball has.
3. Newton’s 3rdLaw: For every action there is an equal and opposite reaction. There are so many
examples in sports where this law is applied.
Example: In swimming a swimmer pushes the water backwards (action) and the water pushes the
swimmer forward (reaction) with the same force.
When a Tennis player hits a ball the racket exerts a force on the ball and the ball exerts an equal and
opposite force on the racket. The racket exerts what is known as the action force and the ball exerts the
reaction force which is felt by the player in the increased resistance at the time the racket strikes the
ball.
If the same ball then hits the floor it exerts a force on the floor and the floor exerts an equal and
opposite force on the ball.
Lever
The lever is a type of machine. It is the human body’s mechanism for movement, and although it may be
viewed as a part of the skeletal system, the role of the muscles in supplying the necessary force for lever
action should be kept in mind. The bony levers will be less stationary until they are moved by the muscles,
which are motionless until the nervous system stimulates them.
All lever systems are made up of four components:

 the load
 the fulcrum
  the effort
 the lever

The load is the object requiring moving, the effort is the muscular force we use tomove the object, the fulcrum
is the joint around which the movement occurs, and the bones of the skeleton are the levers. If asked to
sketch a diagram of a lever system, you would need to include all four parts.
Lever systems have standard symbols that are used to represent each part.
You will need to know these standard symbols.
Definition of a Lever
A lever is “a rigid bar used to overcome resistance when a force is applied.
“A rigid piece transmits and modifies force or motion when forces are applied at two points, and it turns
about a third.”
The Fulcrum
 It is the point at which the lever rotates or turns and identifies the lever class by its position in
relation to the other two parts. In human movement, the fulcrum is the joint that dictates the kind
of action.
 The Force/Effort Arm
 It is the point at which the force is applied.
 The Load/Resistance Arm
 It is the point where the load or resistance is located.
Types of Levers
There are three types/classes of levers:
 First-Class Lever
 Second Class Lever
 Third Class Lever
First-Class Lever: A first lever has the fulcrum between the force and the resistance. This class fulcrum may be
moved about along the lever, thereby changing the relative lengths of the force arm and the resistance arm. If
the fulcrum is placed close to the resistance, the force arm is length, and hand and less force need to be
applied to move the resistance, but force must be applied through a long distance to lift the resistance a short
distance. Conversely, a shortened force arm requires more excellent force application, but there is a gain in
speed and range of motion at the resistance end.
First-Class Lever

Examples of 1st class lever

 Triceps causing Extension at the elbow V- sit-up position.

Example: When throwing a ball: Example: When doing V-sit-up

–Fulcrum = Hip joint
Fulcrum = Elbow,
Effort = Abdomen
Effort = Triceps
Load = Leg/Lower body
Load = Arm/ball

Second Class Lever: A second class lever has the load resistance between the fulcrum and the force. In
this class of levers, movement of the fulcrum will increase or decrease both the force arm and the
resistance arm. The force arm is always the longer of the two, and therefore the force needed to lift
resisting weight will always be less than the weight.

Examples of 2nd class lever

 The foot acting as a whole is a
second- class lever when the fulcrum
is the ballof the foot, and the body
weight is lifted to the toes by force
at the heel.
Example: When throwing a ball:
Fulcrum = Ankle joint Effort =
Gastronomius Load = Ankle joint
Straight Push-ups.
Example: When doing V-sit-up –
Fulcrum = Ball of the foot
Effort = Arm Muscle contraction.
Load = Body weight

 Third Class Lever: A third-class lever has the force between the fulcrum and the resistance. In
this class of lever, the force arm is always shorter than the resistance arm, and so a large amount
of force must be applied, but the resistance is moved through a much longer range of motion
than the force application. In the human body, the most common class of lever is the thread. His is
particularly important in the movements of the limps because the desired results are often those
of speed or range of motion, albeit at the expense of force.
Examples of 3rd class lever

Bicep causing flexion at the Sit-ups Example: When doing Sit-

elbowExample: When throwing a upsFulcrum = Hip joint
ball: Fulcrum = Elbow joint Effort = Abdomen
Effort = Biceps Load = Upper body
Load = Arm/Weight

 Application In Sports
The human leverage system is built for speed & range of movement at the expense of force. Short force
arms & long resistance arms require great muscular strength to move like biceps & triceps attachments
biceps force arm is 1 to 2 inches triceps force arm less than 1 inch. Human leverage for sports skills
requires several levers;throwing a ball involves levers at the shoulder, elbow & wrist joints. The longer
thelever, the more effective it is in imparting velocity. A tennis player can hit a tennisball harder with a
straight-arm drive than with a bent elbow because the lever is longer & moves at a faster speed. Long
levers produce more linear force and thus better performance in some sports such as baseball, hockey,
golf, field hockey, etc.For quickness, it is desirable to have a short lever arm baseball catcher brings his
hand back to his ear to secure a quick throw sprinter shortens his knee lever throughflexion that almost
catches his spikes in his gluteus muscles. A few examples of lever application in sports are:
Cricket bat (2nd class) - The fulcrum is the top of the handle, the load is the bat’s body, and the force is
closer to the neck of the handle.
Kicking - Lower limb (3rd class) – The fulcrum at the knee joint, force at Tibial Tuberosity,
(attachment of the quadriceps) load is the foot.
Jumping - Plantar flexion of the foot (2nd class) – The load is at the toes, thefulcrum is at the heel, and
force is your weight which is anterior to your heel.
Looking up/down or side-to-side (1st class) - Your head is balanced on your Atlanto-occipital
Joint, which pivots, similarly to a see-saw.
Equilibrium
Equilibrium is a state of balance. for example If you play sports so much that you don’t have time for
your studies, you need to study more and play less, until sports and studying reach a point of
equilibrium. Or become a professional athlete.
Static Equilibrium – A body is in static equilibrium when it remains at rest while being affected by many
forces.
Dynamic Equilibrium – Occurs when a body maintains the same state of motion while being subjected
to several forces. A body’s centre of gravity is the location where the algebraic sum of the moments of
weights of all the constituent particles is equal to zero.

Principles of Stability
 Broader the base, the greater the stability: Broadening the base of support helps an athlete to
achieve greater stability. eg, while standing spreading the feet in the direction of movement provide
stability. Where a stance is required, using both hands and feet creates the widest base.
 Body weight is directly proportional to stability: The athlete or an object which weighs more
will have greater stability. eg, it is difficult to move a heavier person than a lighter one,
Combative sports like, judo, wrestling, taekwondo, and boxing are played according to the
bodyweight principle.
 Lower the Centre of gravity, higher the stability: When a player does an activity that needs
stability, the player usually lowers their centre of gravity by bending. eg., 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.
 The nearer the centre of gravity to the centre of the base of support the more will be the
stability: If the centre of gravity extends beyond the base of support, balance is lost. Keeping the
body’s weight centered over the base will support and help maintain stability. eg, when a
gymnast walks on a balance beam one requires a small base of support. During the performance,
if the balance is lost the gymnast raises the arm or legs on the opposite sides to shift the centre of
gravity back towards the base of support.
 Direction of acting force: During a competition, if the direction of an acting/ applied 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. eg., when in a judo match the judoka shifts his foot
in the line of directionof the force applied by the opponent to use the force of the opponent as a
counterforce to throw him down.
 Centre of gravity:- Centre of gravity is that point in a body or system around which its mass or
weight is evenly distributed or balanced and through which the force of gravity acts. The center
of gravity is fixed, provided the size and shape of the body do not change.
Examples:
 For wrestlers in snatch and jerk, the widening of legs and lowering of body to maintain the
stability, makes COG come down.
During running, the runner’s centre of gravity is in the lower region of the pelvis and in front of his body,
because his upper body is leaning forwards. Having the centre of gravity lower and in front of his lower
body is advantageous for acceleration.
Importance and Application of centre of gravity in Sports
 Helps the athlete to move
 Stops the moving object
 Helps the athlete to accelerate
 Helps the athlete in throwing objects.
 Helps the athlete to lift the object.
 Helps the athlete to pull the object

Friction & Sports:-Friction is a force that opposes the motion between two surfaces that are in touch.
Friction always works in the direction opposite from the direction the object is moving or trying to
move. Friction also produces heat. For example, if you rubyour hands together quickly, they get
warmer. We can also say that frictional forceis a contact force that acts in the opposite direction to the
motion of an object. This force can cause objects in motion to come to rest, as they act in the opposite
direction to their motion. For example, if you roll a ball on a surface, it would cometo rest after a short
while.
Friction And Its Types
The force acting along two surfaces in contact which oppose the motion of one body over the other is
called the force of friction. Three types of friction are:-
Static Friction: It occurs when the force applied to an object does not cause the thing to move. Because
of static friction, you must use extra force to start the motion of stationaryobjects. eg., if you try to push a
heavy object with less force than the force of staticfriction between the object and the floor, the object
will not move. To make the object move, you need to exert more force than the force of static friction.
Once the object is moving, there is no longer any static friction.

The opposing force that comes into play when one body tends to move over another surface but the
actual motion has not yet started.
Kinetic Friction: It occurs when force is applied to an object and the object moves. It includes three
different types of friction:
a. Sliding friction: Pushing an object across a surface. This is when two bodies are in contact and one
body moves on the surface of the other body by sliding on it or rubbing over the surface. Example –
skating on ice,planting a pole in the pole vault event and skiing or sliding weight.
b. Rolling friction: It occurs between wheels and a surface. When two bodiesare in contact and one body
rolls over the other, it is referred to as rollingfriction. eg., when a hockey or cricket ball is hit it begins to
move aheadand roll on the ground. After sometimes it stops rolling due to the frictionforce, this type of
friction is often seen in sports. eg., Roller skates and skateboards

Kinetic friction is the opposing force at comes into play when one body is actually moving over the
surface of another body.
Fluid Friction: - It opposes the motion of objects traveling through the fluid (gas, air, and water).
For example:
When you ride a bike, fluid friction occurs between you and the air.
Cyclist often wears streamlined helmets and specially designed clothing to reduce fluid friction.
Paragliding v/s hang gliding when an athlete glides on air.

Things that affect friction

 Applying a lubricant between two surfaces. (Motor oil, grease, and wax)
 Friction can be reduced by rolling rather than pushing an object
 Friction increases as surfaces are made rougher.
 Friction increases when the force between two objects is increased
 In general, smooth surfaces produce less friction than uneven surfaces.
Methods of Reducing Friction
  Polishing: If we polish and rub the surface to reduce its unevenness and make it smooth, the force
of friction can be reduced. eg, shining a cricket ball increase the swing of the ball.
 Lubricating: A common way to reduce the force of friction is by applying a lubricate such as
Motor oil, grease, wax etc. eg, the most widely usedlubricants in practical mechanical systems
like bearings or gears.
 Wheels and Ball bearing use: It is easier to roll an object than to slideit by using wheels and ball
bearings as we convert sliding friction into rolling friction.
 This reduces friction between the two contact surfaces and helps us to save energy and time. eg,
in roller skates, both wheels and balls contribute to reducing friction.
 Streamlining: Friction due to air is reduced by streamlining the shape of the body. eg., the
Javelin, boats, ships, and vehicles, are made with a sharp point to reduce friction.
Advantages and Disadvantages Of Friction In TheField Of Sports
Advantages
Friction is essential in the field of sports. Without appropriate friction, we willnot be able to grip
any sports equipment effectively. The advantages of friction in various sports can be explained as
follows:
 Athletics: In Athletics, the shoes (spikes) are designed to increase friction so that better speed can be
generated. The shoes used for short-distancerunning events have spikes in the front potion only.
Whereas the long- distance runner uses completely different shoes.
 Badminton: The grip in badminton plays a major role in performing a shot perfectly during a match.
That is why a good grip in rackets, will increasethe friction with the hand, helping the shot to
count and preventing the racket from slipping.
 Basketball: Friction between the shoes and the court helps players to maintain control of
movement. They wipe their shoes often to get more friction for better movement control.
 Cricket: The cricket players, essentially the fielders wear shoes that have spikes. The helps them
increase the friction with the ground and hence, helps the cricketer during the run-up for balling,
running between the wickets, and preventing from slipping
 Cycling: The friction between the tires and the surface prevents cyclists from slipping and
skidding. The friction between the brakes and the wheelhelp cyclists slow down their bikes.
 Football: In Football, a footballer kicks and catches the ball. Friction helps him/her to run, change
and maintain his/her position on the ground. Better friction helps him/her to tackle the opponent
correctly.
 Gymnastics: It is due to friction that a gymnast is able to perform actionson the Horizontal bar. In
fact, he uses lime powder on his hands to increasethe friction between his palm and the bar.
 Javelin: Friction between the hand and javelin allows the thrower to gripthe javelin and friction
between shoes and track helps them to generatea perfect ground reaction force for throwing the
javelin in the right direction. Without friction, the javelin would just fall out of their hands.
 Running: Friction between the shoes and the track enables an athlete torun fast, deaccelerate,
stop and change direction. If friction is low, the athlete would slip and even fall.
 Soccer: In soccer also number and size of spikes between strikers to a defensive player are
different; this technical difference is based on the type of friction required by the players.
  Weightlifting: In weightlifting, the weightlifters needs more friction between their feet and the
floor to prevent slipping while lifting heavy weights, for which they use specially designed shoes.
The friction force is also required for pulling and pushing which is common in all sports activities. Hence,
we can say that friction is necessary to give the best performance all forms of games and sports.

Disadvantages

The disadvantages of friction are as follows:

 Bicycling: During cycle racing the tires get heated up due to friction. Dueto more heat, tires may
burst and it may lead to serious accidents.
 Weightlifting and Gymnastics: In weightlifting and gymnastics, the skin in the palm gets
damaged due to friction and the athlete even may slip while performing the lift. Hence, gymnasts
and weight lifters are advised to use powder on their palms and wear special shoes to maintain
appropriate friction
 Pole-Vault: During Pole-Vault, a vaulter may lose grip on the pole if less friction is there between
palms and pole. Hence, pole vaulters are advisedto use adhesive on the palm to increase friction
and perform correctly.
 Friction makes movements difficult: Any time you want to move an object, friction can make the
job more difficult, as movement is directlyaffected by mass and force applied and also on the
surface condition.
 Excess friction means extra energy: in other words, more friction meansmore force to overcome it and
more force means more energy. Thus, energy is wasted due to friction.
 Friction can cause injuries: if a player slides/falls across the ground. Infact, friction can lead to
critical injuries.
 Wear and tear: sporting equipment occurs with time because of friction.
If, there were no friction, they would last forever.
Consequently, it can be said that it is friction can be is advantageous or disadvantageousdepending on the
use, time, and place of using it. To some extent, some force of friction is required in various sports. The
requirement may differ or vary from sportto sport.
Projectile in Sports
A projectile is a force that acts under the influence of gravity and air resistance. A projectile would travel
in a continuous straight line if gravity were not present. A projectile is any object which once projected
or dropped continuously in motion byits inertia and is influenced only by the downward force of gravity. A
projectile is an object upon which the only force acting is gravity. Projectiles travel with a parabolic
trajectory due to the influence of gravity.

Defining Projectiles
A projectile is an object upon which the only force acting is gravity. There area variety of examples
of projectiles. An object dropped from rest is a projectile (provided that the influence of air resistance is
negligible). An object that is thrown vertically upward is also a projectile (provided that the influence of air
resistance is negligible). And an object which is thrown upward at an angle to the horizontalis also a
projectile (provided that the influence of air resistance is negligible). A projectile is any object that once
projected or dropped continues in motion by its own inertia and is influenced only by the downward
force of gravity. In simple words, an object in flight after being thrown a project is called projectile motion.
Examples from sports involve projectile motion:
 Objects acting as projectiles: basketball, football, shot-put, hammer, discus, javelin,
golf ball, volleyball, tennis ball, etc
 The body acts as a projectile in high jump, long jump, gymnastics, diving,figure skating,
ski jumping etc.

The motion of a projectile is due to two separates simultaneously occurringcomponents of motion

 One along the horizontal direction
 Other along the vertical direction
- With constant acceleration due to force of gravity

Factors Affecting Projectile Trajectory

 Gravity
 Air resistance
 Speed of release
 Angle of release
 Height of release
 Spin
Gravity- Gravity is the force exerted by the earth on any object towards the centre of the body, and it is
directly proportional to the mass of thebody. Without gravity, the body will travel in a straight line after
being thrown.
Air Resistance- Several vital factors bring air resistance into play
Surface area: The larger the surface area, the more air resistancewill affect the object. Example:
Basketball compared to a golf ball.
Speed: As speed increases, so does air resistance. Example: TheSpace shuttle.
Surface of the object: If the surface is rough, then air resistancewill be greater
Example: Swinging ball in cricket.
Mass: The smaller the mass (lighter the object), the more air resistance will affect it. Example:
Movement of the shuttle inbadminton.
Speed of release: This refers to how fast the object is released (thrown or hit). The muscle force largely
determines a projectile speed of release. Generally, the greater the release rate, the greater the distance
gained.Example: Speed of release in throwing events like javelin, discus, etc.
Angle of release/ projection angle: This refers to the pitch at whichthe object is thrown or hit into
the air. In sporting situations, the angle of release varies according to the activity. A basketball angle
above 45 degrees is required in activities such as shooting. In activities such as tennis, a lower, around 3-
to-15-degree grade is required.
Height of release: This refers to how high above the ground an object is released. Increasing the height of
release improves the horizontal distancean object can be projected. For a given speed and angle of
release, the greater the height of release, the greater the distance gained. Example:Height of release in
throwing events like javelin, Hammer throws, etc.
Spin: Spin happens as a ball moving through the air will move in the direction of at least air pressure.
This helps the projectile maintain its course and can cause it to change height or direction. When
applying force to a projectile below, above, or the side of the centre of gravity, youwill impart spin to the
projectile. Example: principle of spin in basketballshooting.

Section-A
Objectives types Question (MCQ)
Q1.The study of forces & their effects on living systems is known as ………………
A. Kinesiology B. Motion
C. Biomechanics D. Force
Ans- C) Biomechanics
Q2.In Biomechanics the word “Bio” is a................... word.
A. Greek B. Latin
C. Both a & b D. German
Ans- A) Greek
Q3.The term “Bio” means ………………...
A. Life B. Living Things
C. Both A & B D. Only A or B
Ans- C) Both A & B
Q4.Which one is not a importance of Biomechanics ?
A. Improvement in Performance B. Improvement in Sports Techniques
C. Improvement in Sports Equipments D. Improvement in Study
Ans- D) Improvement in Study
Q5.Which movement is possible in Adduction ?
A. Towards the Mid Line B. Away from the Mid Line
C. Both A & B D. None of these
Ans- A) Towards the Mid Line
Q6.Newton’s first law of Motion is known as………
A. Law of Acceleration B. Law of Inertia
C. Law of Reaction D. All of These
Ans- b) Law of Inertia
Q7.Match the following :
A. Swimming, Shooting & Walking i)Circumduction
B. Moving Object ii) Law of Reaction
C. Motion in Shoulder & Hip Joints iii) Sagittal Axis
D. Posterior to Anterior iv) Law of Inertia
a) i, ii, iii, iv
b) ii, iv, i, iii
c) i, ii, iv, iii
d) ii, iv, iii, i
Ans- b) ii, iv, i, iii
Q8.How many types of Friction?
A. One B. Two
C. Three D. Four
Ans- b) Two

Q9.How many types of Dynamic Friction?

A. One B. Two
C. Three D. Four
Ans- B) Two
Q10.The opposing force that comes into play when one body is actually rolling over the surface of the
other body is known as……………….
A. Dynamic Friction B. Rolling Friction
C. Static Friction D. Sliding Friction
Ans- B) Rolling Friction
Q11. Tick the correct options.
The three basic components of a lever are
A. Mass, weight & velocity. B. Force, Fulcrum & Load
C. Fulcrum, Resistance & Effort D. Both b and c.
Ans. B. Force, Fulcrum & Load
Q12.Push up is an example of which lever?
A.1st Class lever B.2nd Class lever
C.3rd Class lever D. None of the above
Ans. B. 2nd Class lever
Q13.In the human body, the most common class of lever………………
A.1st Class lever B.2nd Class lever
C.3rd Class lever D. None of the above
Ans. C. 3rd Class lever

Assertion and Hot Question.

Give below are two statements one is labeled as Assertion (A) and the other is labeled as Reason (R).
Assertion (A): Mass is measure of inertia of the body in linear motion.
Reason (R): Greater the mass, greater is the force required to change its state of rest or of uniform
motion in a straight line.
In the context of above two statements, which one of the following is correct?
Both A and R are true and R is the correct explanation of A.
Both A and R are true but R is not the correct explanation of the A.
A is true but R is false .
A is false ,but R is true.
Ans. a) Both A and R are true and R is the correct explanation of A.

SECTION-B
Very short Answer type Question
Q1. Discuss the types of equilibrium.
ANS. Equilibrium
Equilibrium is a state of balance. for example If you play sports so much that you don’t have time for
your studies, you need to study more and play less, until sports and studying reach a point of
equilibrium. Or become a professional athlete.
Static Equilibrium – A body is in static equilibrium when it remains at rest while being affected by many
forces.
Dynamic Equilibrium – Occurs when a body maintains the same state of motion while being subjected
to several forces. A body’s centre of gravity is the location where the algebraic sum of the moments of
weights of all the constituent particles is equal to zero.
Q2. What do you mean by centre of gravity?
ANS. Centre of gravity: - Centre of gravity is that point in a body or system around which its mass or
weight is evenly distributed or balanced and through which the force of gravity acts. The center of
gravity is fixed, provided the size and shape of the body do not change.
Q3.What is projectile? Give one example of projectile motion in sports.
Ans. A projectile is an object upon which the only force acting is gravity. There area variety of
examples of projectiles. An object dropped from rest is a projectile (provided that the influence of air
resistance is negligible). An object that is thrown vertically upward is also a projectile (provided that the
influence of air resistance is negligible). And an object which is thrown upward at an angle to the
horizontalis also a projectile (provided that the influence of air resistance is negligible). A projectile is
any object that once projected or dropped continues in motion by its own inertia and is influenced only
by the downward force of gravity. In simple words, an object in flight after being thrown a project is called
projectile motion.
Examples from sports involve projectile motion:
Objects acting as projectiles: basketball, football, shot-put, hammer,
Discus, javelin, golf ball, volleyball, tennis ball, etc
Q4. Define Lever.
Ans. A lever is “a rigid bar used to overcome resistance when a force is applied.
“A rigid piece transmits and modifies force or motion when forces are applied at two points, and it turns
about a third.”

SECTION-C
Short Answer Type Question
Q.1 Explain the law of inertia?
Ans. According to this law a body at rest will remain at rest and a body in motion will remain in motion
at the same speed and in the same direction unless acted upon by an external force. There are great
examples of this law in sports such as starting in rowing, starting in sprinting, starting in throwing the
hammer. Basically, if an object is in motion, it remains in motion unless something or some external
force stops it. The external force may be gravitational force, the surface of playing field or a defensive
player etc.
Q.2 Explain what is ‘dynamic friction?
Ans. Dynamic friction is the opposing force that comes into play when one body is actually moving over
the surface of another body. Dynamic friction may be of two types i.e. sliding friction and rolling friction.
Q3. Elaborate any three factors which affect projectile trajectory in sports.
Ans. FACTORS AFFECTING PROJECTILE TRAJECTORY
Gravity
Air resistance
Speed of release
Angle of release
Height of release
Spin
Gravity- Gravity is the force exerted by the earth on any object towards the centre of the body, and it is
directly proportional to the mass of thebody. Without gravity, the body will travel in a straight line after
being thrown.
Speed of release: This refers to how fast the object is released (thrown or hit). The muscle force largely
determines a projectile speed of release. Generally, the greater the release rate, the greater the distance
gained.Example: Speed of release in throwing events like javelin, discus, etc.
Angle of release/ projection angle: This refers to the pitch at whichthe object is thrown or hit into
the air. In sporting situations, the angle of release varies according to the activity. A basketball angle
above 45 degrees is required in activities such as shooting. In activities such as tennis, a lower, around 3-
to-15-degree grade is required.
Q4.What is Equilibrium? Discuss its types.
Ans. Equilibrium
Equilibrium is a state of balance. for example If you play sports so much that you don’t have time for
your studies, you need to study more and play less, until sports and studying reach a point of
equilibrium. Or become a professional athlete.
Static Equilibrium – A body is in static equilibrium when it remains at rest while being affected by many
forces.
Dynamic Equilibrium – Occurs when a body maintains the same state of motion while being subjected
to several forces. A body’s centre of gravity is the location where the algebraic sum of the moments of
weights of all the constituent particles is equal to zero.

SECTION –D
Case Study Based Questions
Q1.The teachers as well as coaches always make their best efforts to improve the performance of their
students in various competitive games and sports. They can help to improve the performance of
students if they have adequate knowledge of biomechanics.
 A. The more force one exerts on the downward bounce, the higher the ball bounces into the air.
Which law is this statement being referred to?
A. Newton’s1stlaw B. Newton’s2ndlaw
C. Newton’s 3rd law D. Law of gravitation
Ans. C
B. Which one of the following factors does not affect the projectile trajectory?
A. Angle projection B. Initial velocity
C. Gravity D. Friction
Ans. D
C. The study of human body and various forces acting on it is….
A. Biology B. Biomechanics
C. Physiology (d)Anatomy
Ans. B
D. A high jumper can jump higher off a solid surface because it opposes his or her body with as much
force as he or she is able to generate. This example refers to
A. Law of conservation B. Law of inertia
C. Law of action& reaction D.Law of gravity
Ans. C
SECTION-E
Long Answer type Question
Q.1What is friction? Is it advantageous and disadvantageous in the field of games and sports?
Ans. Friction is the force acting along two surfaces in contact which opposes the motion of one body
over the other. It has very importance in sports. For example when a cricket ball or hockey ball is hit it
moves very fast in the direction of force in the ground. After sometimes its motion becomes less and
ultimately it comes in static position.
Advantages
Friction has a great significance in the field of sports. Many sports require more friction and other need
lesser friction. In some sports we cannot give a better performance without friction. For example in
athletics the shoes are designed to increase friction so that better speed can be generated.
The spikes have small nails to crease the friction. Gymnasts sometimes use lime on their palms to
perform on horizontal bar uneven bars to increase friction. In these sports friction is necessary thus
regarded as advantageous.
Disadvantages
On the other hand some games do not require friction. For example the games like snow skiing the skiis
are designed to have minimum friction. In cycling there should not be more friction between road and
tyres of the cycle. Thus the tyre should be fully inflated to reduce the force of friction. If there is more
friction it will be more wastage of energy of the cyclist. Moreover the cyclists use pointed helmets silk
body fitted costume and bend their bodies while cycling to reduce air friction.
Q.2 Describe the factors affecting the trajectory of a projectile.
Ans. Factors affecting projectile trajectory are
 Propelling Force The propelling force produces certain effects depending upon its point and direction of
application. If the application is directly through the projectile’s centre of gravity, only linear motion
results from the force. As the projecting force is moved further from the centre of gravity, rotatory
motion of the object increases at the expense of linear motion. If the force is below the object’s centre
of gravity, backspin results. Forward spin results when the force is above the centre of gravity. When the
force is off centre to the left, clockwise spin results and when it is off centre to right, counter clockwise
spin occurs.
Force of Gravity As soon as contact is broken with a projected object, the force of gravity begins to
diminish the upward velocity of the object. Finally, gravity overcomes the effects of the upward
component of the projectile’s motion and the object begins to descend. The factors that determine how
soon gravity will cause the object to descend are
(a) weight (mass) of the object
(b) amount of force driving it upward
(c) the effect of air resistance on the object.
Effect of Air Resistance As the speed of an object increases, air resistance has a greater retarding effect.
The more surface area an object presents in the direction of movement, the greater will be the effect of
air resistance.
Q3. Explain the application of lever in sports with examples.
Ans. Application of lever In Sports:-
The human leverage system is built for speed & range of movement at the expense of force. Short force
arms & long resistance arms require great muscular strength to move like biceps & triceps attachments
biceps force arm is 1 to 2 inches triceps force arm less than 1 inch. Human leverage for sports skills
requires several levers;throwing a ball involves levers at the shoulder, elbow & wrist joints. The longer
thelever, the more effective it is in imparting velocity. A tennis player can hit a tennisball harder with a
straight-arm drive than with a bent elbow because the lever is longer & moves at a faster speed. Long
levers produce more linear force and thus better performance in some sports such as baseball, hockey,
golf, field hockey, etc.For quickness, it is desirable to have a short lever arm baseball catcher brings his
hand back to his ear to secure a quick throw sprinter shortens his knee lever throughflexion that almost
catches his spikes in his gluteus muscles. A few examples of lever application in sports are:
Cricket bat (2nd class) - The fulcrum is the top of the handle, the load is the bat’s body, and the force is
closer to the neck of the handle.
Kicking - Lower limb (3rd class) – The fulcrum at the knee joint, force at Tibial Tuberosity,
(attachment of the quadriceps) load is the foot.
Jumping - Plantar flexion of the foot (2nd class) – The load is at the toes, thefulcrum is at the heel, and
force is your weight which is anterior to your heel.
Looking up/down or side-to-side (1st class) - Your head is balanced on your
Atlanto-occipital joint, which pivots, similarly to a see-saw.
 Unit 8: Biomechanics And Sports
Key Points:
 Newton’s Law of Motion & its application in sports
 Equilibrium – Dynamic & Static and Centre of Gravity and its application in sports
 Friction & Sports
 Projectile in Sports
Meaning &importance of Biomechanics in sports
Biomechanics: The study of the action of external and internal forces on the living body, especially on
the skeletal system Biomechanics is the science of movement of a living body, including how muscles,
bones, tendons, and ligaments work together to produce movement. Biomechanics is part of the larger
field of kinesiology, specifically focusing on the mechanics of the movement. It is both basic and applied
science, encompassing research and practical use of its findings.
The application of mechanical laws to living structures, specifically to the locomotors system of the
human body.
Biomechanics is the science that examines the internal and external forces acting on a human body and
the effects produced by these forces.
Importance of Biomechanics:
Develops efficient movement patterns whether on the field of play or during resistance training
Improves sport-specific technique and form to enhance performance and minimize injury
Develops proper habits, ensuring that the athlete is able to develop in the long term
 Helps in Improving Equipment
 Facilitates Performance in Sports
 Supports in Preventing Injury
  Helps in Promoting Safety
 Works in the Improvement of Training
 Facilities in Understanding of Human Body
 Assists in Improving Teaching and Learning Process
Newton’s Laws of Motion and Their Application in the Field Of Sports
Sir Isaac Newton stated three laws which explain the relationship between force and movement. Having
a good understanding of Newton’s laws, that can be applied to sporting situations, will allow you to gain
a deeper understanding of sports technique.
1. Newton’s 1stLaw: A body at rest will remain at rest and a body in motion will remain in motion at the
same speed and in the same direction unless acted upon by an external force.
Example: Starting in rowing, starting in sprinting, starting in throwing the hammer. Newton’s 1 stLaw is
also known as “Law of Inertia”.
A golf ball will remain still unless a force, applied by the golf club, makes it move. Or that same golf ball
will continue to move at a constant velocity unless a force acts on it to slow it down (e.g. wind
resistance) or change its direction (e.g. gravity).
2. Newton’s 2nd Law: A change in motion is directly proportional to the force producing it and inversely
proportional to its mass. If two unequal forces are applied to objects of equal mass, the object that has
greater force applied will move faster.
Example: In hammer throw, a thrower who is stronger will throw the hammer farther than a thrower
who is less strong. Newton’s 2nd Law is also known as “Law of acceleration”.
When a ball is thrown, kicked, or struck with an implement, it tends to travel in the direction of the line
of action of the applied force. Similarly, the greater the amount of force applied, the greater the speed
the ball has.
3. Newton’s 3rdLaw: For every action there is an equal and opposite reaction. There are so many
examples in sports where this law is applied.
Example: In swimming a swimmer pushes the water backwards (action) and the water pushes the
swimmer forward (reaction) with the same force.
When a Tennis player hits a ball the racket exerts a force on the ball and the ball exerts an equal and
opposite force on the racket. The racket exerts what is known as the action force and the ball exerts the
reaction force which is felt by the player in the increased resistance at the time the racket strikes the
ball.
If the same ball then hits the floor it exerts a force on the floor and the floor exerts an equal and
opposite force on the ball.
Lever
The lever is a type of machine. It is the human body’s mechanism for movement, and although it may be
viewed as a part of the skeletal system, the role of the muscles in supplying the necessary force for lever
action should be kept in mind. The bony levers will be less stationary until they are moved by the muscles,
which are motionless until the nervous system stimulates them.
All lever systems are made up of four components:

 the load
  the fulcrum
 the effort
 the lever

The load is the object requiring moving, the effort is the muscular force we use tomove the object, the fulcrum
is the joint around which the movement occurs, and the bones of the skeleton are the levers. If asked to
sketch a diagram of a lever system, you would need to include all four parts.
Lever systems have standard symbols that are used to represent each part.
You will need to know these standard symbols.
Definition of a Lever
A lever is “a rigid bar used to overcome resistance when a force is applied.
“A rigid piece transmits and modifies force or motion when forces are applied at two points, and it turns
about a third.”
The Fulcrum
 It is the point at which the lever rotates or turns and identifies the lever class by its position in
relation to the other two parts. In human movement, the fulcrum is the joint that dictates the kind
of action.
 The Force/Effort Arm
 It is the point at which the force is applied.
 The Load/Resistance Arm
 It is the point where the load or resistance is located.
Types of Levers
There are three types/classes of levers:
 First-Class Lever
 Second Class Lever
 Third Class Lever
First-Class Lever: A first lever has the fulcrum between the force and the resistance. This class fulcrum may be
moved about along the lever, thereby changing the relative lengths of the force arm and the resistance arm. If
the fulcrum is placed close to the resistance, the force arm is length, and hand and less force need to be
applied to move the resistance, but force must be applied through a long distance to lift the resistance a short
distance. Conversely, a shortened force arm requires more excellent force application, but there is a gain in
speed and range of motion at the resistance end.
First-Class Lever

Examples of 1st class lever

 Triceps causing Extension at the elbow V- sit-up position.

Example: When throwing a ball: Example: When doing V-sit-up

–Fulcrum = Hip joint
Fulcrum = Elbow,
Effort = Abdomen
Effort = Triceps
Load = Leg/Lower body
Load = Arm/ball

Second Class Lever: A second class lever has the load resistance between the fulcrum and the force. In
this class of levers, movement of the fulcrum will increase or decrease both the force arm and the
resistance arm. The force arm is always the longer of the two, and therefore the force needed to lift
resisting weight will always be less than the weight.

Examples of 2nd class lever

 The foot acting as a whole is a
second- class lever when the fulcrum
is the ballof the foot, and the body
weight is lifted to the toes by force
at the heel.
Example: When throwing a ball:
Fulcrum = Ankle joint Effort =
Gastronomius Load = Ankle joint
Straight Push-ups.
Example: When doing V-sit-up –
Fulcrum = Ball of the foot
Effort = Arm Muscle contraction.
Load = Body weight

 Third Class Lever: A third-class lever has the force between the fulcrum and the resistance. In
this class of lever, the force arm is always shorter than the resistance arm, and so a large amount
of force must be applied, but the resistance is moved through a much longer range of motion
than the force application. In the human body, the most common class of lever is the thread. His is
particularly important in the movements of the limps because the desired results are often those
of speed or range of motion, albeit at the expense of force.
Examples of 3rd class lever

Bicep causing flexion at the Sit-ups Example: When doing Sit-

elbowExample: When throwing a upsFulcrum = Hip joint
ball: Fulcrum = Elbow joint Effort = Abdomen
Effort = Biceps Load = Upper body
Load = Arm/Weight

 Application In Sports
The human leverage system is built for speed & range of movement at the expense of force. Short force
arms & long resistance arms require great muscular strength to move like biceps & triceps attachments
biceps force arm is 1 to 2 inches triceps force arm less than 1 inch. Human leverage for sports skills
requires several levers;throwing a ball involves levers at the shoulder, elbow & wrist joints. The longer
thelever, the more effective it is in imparting velocity. A tennis player can hit a tennisball harder with a
straight-arm drive than with a bent elbow because the lever is longer & moves at a faster speed. Long
levers produce more linear force and thus better performance in some sports such as baseball, hockey,
golf, field hockey, etc.For quickness, it is desirable to have a short lever arm baseball catcher brings his
hand back to his ear to secure a quick throw sprinter shortens his knee lever throughflexion that almost
catches his spikes in his gluteus muscles. A few examples of lever application in sports are:
Cricket bat (2nd class) - The fulcrum is the top of the handle, the load is the bat’s body, and the force is
closer to the neck of the handle.
Kicking - Lower limb (3rd class) – The fulcrum at the knee joint, force at Tibial Tuberosity,
(attachment of the quadriceps) load is the foot.
Jumping - Plantar flexion of the foot (2nd class) – The load is at the toes, thefulcrum is at the heel, and
force is your weight which is anterior to your heel.
Looking up/down or side-to-side (1st class) - Your head is balanced on your Atlanto-occipital
Joint, which pivots, similarly to a see-saw.
Equilibrium
Equilibrium is a state of balance. for example If you play sports so much that you
don’t have time for your studies, you need to study more and play less, until
sports and studying reach a point of equilibrium. Or become a professional
athlete.
Static Equilibrium – A body is in static equilibrium when it remains at rest while
being affected by many forces.
Dynamic Equilibrium – Occurs when a body maintains the same state of motion
while being subjected to several forces. A body’s centre of gravity is the location
where the algebraic sum of the moments of weights of all the constituent
particles is equal to zero.

Principles of Stability
 Broader the base, the greater the stability: Broadening the base of support
helps an athlete to achieve greater stability. eg, while standing spreading the
feet in the direction of movement provide stability. Where a stance is required,
using both hands and feet creates the widest base.
 Body weight is directly proportional to stability: The athlete or an object
which weighs more will have greater stability. eg, it is difficult to move a
heavier person than a lighter one, Combative sports like, judo, wrestling,
taekwondo, and boxing are played according to the bodyweight principle.
 Lower the Centre of gravity, higher the stability: When a player does an
activity that needs stability, the player usually lowers their centre of gravity
by bending. eg., 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.
 The nearer the centre of gravity to the centre of the base of support the
more will be the stability: If the centre of gravity extends beyond the
base of support, balance is lost. Keeping the body’s weight centered over
the base will support and help maintain stability. eg, when a gymnast
walks on a balance beam one requires a small base of support. During the
performance, if the balance is lost the gymnast raises the arm or legs on
the opposite sides to shift the centre of gravity back towards the base of
support.
 Direction of acting force: During a competition, if the direction of an
acting/ applied 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. eg., when in a judo match the judoka shifts his foot in
the line of direction of the force applied by the opponent to use the force
of the opponent as a counterforce to throw him down.
  Centre of gravity:- Centre of gravity is that point in a body or system
around which its mass or weight is evenly distributed or balanced and
through which the force of gravity acts. The center of gravity is fixed,
provided the size and shape of the body do not change.
Examples:
 For wrestlers in snatch and jerk, the widening of legs and lowering of
body to maintain the stability, makes COG come down.
During running, the runner’s centre of gravity is in the lower region of the pelvis
and in front of his body, because his upper body is leaning forwards. Having the
centre of gravity lower and in front of his lower body is advantageous for
acceleration.
Importance and Application of centre of gravity in Sports
 Helps the athlete to move
 Stops the moving object
 Helps the athlete to accelerate
 Helps the athlete in throwing objects.
 Helps the athlete to lift the object.
 Helps the athlete to pull the object

Friction & Sports:-Friction is a force that opposes the motion between two
surfaces that are in touch.Friction always works in the direction opposite from
the direction the object is moving or trying to move. Friction also produces
heat. For example, if you rubyour hands together quickly, they get warmer. We
can also say that frictional forceis a contact force that acts in the opposite
direction to the motion of an object. This force can cause objects in motion to
come to rest, as they act in the opposite direction to their motion. For example, if
you roll a ball on a surface, it would cometo rest after a short while.
Friction And Its Types
The force acting along two surfaces in contact which oppose the motion of one
body over the other is called the force of friction. Three types of friction are:-
Static Friction: It occurs when the force applied to an object does not cause the
thing to move. Because of static friction, you must use extra force to start the
motion of stationaryobjects. eg., if you try to push a heavy object with less force
than the force of staticfriction between the object and the floor, the object will
not move. To make the object move, you need to exert more force than the
force of static friction. Once the object is moving, there is no longer any static
friction.
The opposing force that comes into play when one body tends to move over
another surface but the actual motion has not yet started.
Kinetic Friction: It occurs when force is applied to an object and the object
moves. It includes threedifferent types of friction:
a. Sliding friction: Pushing an object across a surface. This is when two bodies
are in contact and one body moves on the surface of the other body by sliding on
it or rubbing over the surface. Example – skating on ice,planting a pole in the pole
vault event and skiing or sliding weight.

b. Rolling friction: It occurs between wheels and a surface. When two bodiesare in
contact and one body rolls over the other, it is referred to as rollingfriction. eg.,
when a hockey or cricket ball is hit it begins to move aheadand roll on the ground.
After sometimes it stops rolling due to the frictionforce, this type of friction is
often seen in sports. eg., Roller skates and skateboards

Kinetic friction is the opposing force at comes into play when one body is actually
moving over the surface of another body.
Fluid Friction: - It opposes the motion of objects traveling through the fluid (gas,
air, and water).
For example:
When you ride a bike, fluid friction occurs between you and the air.
Cyclist often wears streamlined helmets and specially designed clothing to
reduce fluid friction.
Paragliding v/s hang gliding when an athlete glides on air.

Things that affect friction

 Applying a lubricant between two surfaces. (Motor oil, grease, and wax)
 Friction can be reduced by rolling rather than pushing an object
 Friction increases as surfaces are made rougher.
 Friction increases when the force between two objects is increased
 In general, smooth surfaces produce less friction than uneven surfaces.
Methods of Reducing Friction
 Polishing: If we polish and rub the surface to reduce its unevenness and
make it smooth, the force of friction can be reduced. eg, shining a cricket ball
increase the swing of the ball.
 Lubricating: A common way to reduce the force of friction is by applying a
lubricate such as Motor oil, grease, wax etc. eg, the most widely used
lubricants in practical mechanical systems like bearings or gears.
 Wheels and Ball bearing use: It is easier to roll an object than to slideit
by using wheels and ball bearings as we convert sliding friction into rolling
friction.
 This reduces friction between the two contact surfaces and helps us to
save energy and time. eg, in roller skates, both wheels and balls
contribute to reducing friction.
 Streamlining: Friction due to air is reduced by streamlining the shape of
the body. eg., the Javelin, boats, ships, and vehicles, are made with a
sharp point to reduce friction.
Advantages and Disadvantages Of Friction In TheField Of Sports
Advantages
Friction is essential in the field of sports. Without appropriate friction, we
willnot be able to grip any sports equipment effectively. The advantages of
friction in various sports can be explained as follows:
 Athletics: In Athletics, the shoes (spikes) are designed to increase friction so
that better speed can be generated. The shoes used for short-distance
running events have spikes in the front potion only. Whereas the long-
distance runner uses completely different shoes.
 Badminton: The grip in badminton plays a major role in performing a shot
perfectly during a match. That is why a good grip in rackets, will increase
 the friction with the hand, helping the shot to count and preventing the
racket from slipping.
 Basketball: Friction between the shoes and the court helps players to
maintain control of movement. They wipe their shoes often to get more
friction for better movement control.
 Cricket: The cricket players, essentially the fielders wear shoes that have
spikes. The helps them increase the friction with the ground and hence,
helps the cricketer during the run-up for balling, running between the
wickets, and preventing from slipping
 Cycling: The friction between the tires and the surface prevents cyclists
from slipping and skidding. The friction between the brakes and the wheel
help cyclists slow down their bikes.
 Football: In Football, a footballer kicks and catches the ball. Friction helps
him/her to run, change and maintain his/her position on the ground. Better
friction helps him/her to tackle the opponent correctly.
 Gymnastics: It is due to friction that a gymnast is able to perform actionson
the Horizontal bar. In fact, he uses lime powder on his hands to increasethe
friction between his palm and the bar.
 Javelin: Friction between the hand and javelin allows the thrower to grip
the javelin and friction between shoes and track helps them to generatea
perfect ground reaction force for throwing the javelin in the right
direction. Without friction, the javelin would just fall out of their hands.
 Running: Friction between the shoes and the track enables an athlete to
run fast, deaccelerate, stop and change direction. If friction is low, the
athlete would slip and even fall.
 Soccer: In soccer also number and size of spikes between strikers to a
defensive player are different; this technical difference is based on the
type of friction required by the players.
 Weightlifting: In weightlifting, the weightlifters needs more friction
between their feet and the floor to prevent slipping while lifting heavy
weights, for which they use specially designed shoes.
The friction force is also required for pulling and pushing which is common in all
sports activities. Hence, we can say that friction is necessary to give the best
performance all forms of games and sports.

Disadvantages

The disadvantages of friction are as follows:

 Bicycling: During cycle racing the tires get heated up due to friction. Dueto
more heat, tires may burst and it may lead to serious accidents.
 Weightlifting and Gymnastics: In weightlifting and gymnastics, the
skin in the palm gets damaged due to friction and the athlete even may
 slip while performing the lift. Hence, gymnasts and weight lifters are
advised to use powder on their palms and wear special shoes to maintain
appropriate friction
 Pole-Vault: During Pole-Vault, a vaulter may lose grip on the pole if less
friction is there between palms and pole. Hence, pole vaulters are advisedto
use adhesive on the palm to increase friction and perform correctly.
 Friction makes movements difficult: Any time you want to move an
object, friction can make the job more difficult, as movement is directly
affected by mass and force applied and also on the surface condition.
 Excess friction means extra energy: in other words, more friction meansmore
force to overcome it and more force means more energy. Thus, energy is
wasted due to friction.
 Friction can cause injuries: if a player slides/falls across the ground. In
fact, friction can lead to critical injuries.
 Wear and tear: sporting equipment occurs with time because of
friction.
If, there were no friction, they would last forever.
Consequently, it can be said that it is friction can be is advantageous or
disadvantageousdepending on the use, time, and place of using it. To some
extent, some force of friction is required in various sports. The requirement may
differ or vary from sportto sport.
Projectile in Sports
A projectile is a force that acts under the influence of gravity and air resistance. A
projectile would travel in a continuous straight line if gravity were not present. A
projectile is any object which once projected or dropped continuously in motion
byits inertia and is influenced only by the downward force of gravity. A projectile is
an object upon which the only force acting is gravity. Projectiles travel with a
parabolictrajectory due to the influence of gravity.

Defining Projectiles
A projectile is an object upon which the only force acting is gravity. There
area variety of examples of projectiles. An object dropped from rest is a
projectile (provided that the influence of air resistance is negligible). An object that is
thrown vertically upward is also a projectile (provided that the influence of air
resistance is negligible). And an object which is thrown upward at an angle to
the horizontalis also a projectile (provided that the influence of air resistance is
negligible). A projectile is any object that once projected or dropped continues in
motion by its own inertia and is influenced only by the downward force of
gravity. In simple words, an object in flight after being thrown a project is called
projectile motion.
Examples from sports involve projectile motion:
  Objects acting as projectiles: basketball, football, shot-put,
hammer, discus, javelin, golf ball, volleyball, tennis ball, etc
 The body acts as a projectile in high jump, long jump, gymnastics,
diving,figure skating, ski jumping etc.

The motion of a projectile is due to two separates simultaneously occurring

components of motion
 One along the horizontal direction
 Other along the vertical direction
- With constant acceleration due to force of gravity

Factors Affecting Projectile Trajectory

 Gravity
 Air resistance
 Speed of release
  Angle of release
 Height of release
 Spin
Gravity- Gravity is the force exerted by the earth on any object towards the
centre of the body, and it is directly proportional to the mass of thebody.
Without gravity, the body will travel in a straight line after being thrown.
Air Resistance- Several vital factors bring air resistance into play
Surface area: The larger the surface area, the more air resistancewill affect
the object. Example: Basketball compared to a golf ball.
Speed: As speed increases, so does air resistance. Example: TheSpace shuttle.
Surface of the object: If the surface is rough, then air resistancewill be
greater
Example: Swinging ball in cricket.
Mass: The smaller the mass (lighter the object), the more air resistance will
affect it. Example: Movement of the shuttle inbadminton.
Speed of release: This refers to how fast the object is released (thrown or hit).
The muscle force largely determines a projectile speed of release. Generally, the
greater the release rate, the greater the distance gained. Example: Speed of
release in throwing events like javelin, discus, etc.
Angle of release/ projection angle: This refers to the pitch at whichthe
object is thrown or hit into the air. In sporting situations, the angle of release
varies according to the activity. A basketball angle above 45 degrees is required
in activities such as shooting. In activities such as tennis, a lower, around 3-to-15-
degree grade is required.
Height of release: This refers to how high above the ground an object is released.
Increasing the height of release improves the horizontal distancean object can be
projected. For a given speed and angle of release, the greater the height of
release, the greater the distance gained. Example: Height of release in throwing
events like javelin, Hammer throws, etc.
Spin: Spin happens as a ball moving through the air will move in the direction of
at least air pressure. This helps the projectile maintain its course and can cause it
to change height or direction. When applying force to a projectile below, above, or
the side of the centre of gravity, youwill impart spin to the projectile. Example:
principle of spin in basketballshooting.

Section-A
Objectives types Question (MCQ)
Q1.The study of forces & their effects on living systems is known as ………………
A. Kinesiology B. Motion
C. Biomechanics D. Force
Ans- C) Biomechanics
Q2.In Biomechanics the word “Bio” is a................... word.
A. Greek B. Latin
C. Both a & b D. German
Ans- A) Greek
Q3.The term “Bio” means ………………...
A. Life B. Living Things
C. Both A & B D. Only A or B
Ans- C) Both A & B
Q4.Which one is not a importance of Biomechanics ?
A. Improvement in Performance B. Improvement in Sports
Techniques
C. Improvement in Sports Equipments D. Improvement in Study
Ans- D) Improvement in Study
Q5.Which movement is possible in Adduction ?
A. Towards the Mid Line B. Away from the Mid Line
C. Both A & B D. None of these
Ans- A) Towards the Mid Line
Q6.Newton’s first law of Motion is known as………
A. Law of Acceleration B. Law of Inertia
C. Law of Reaction D. All of These
Ans- b) Law of Inertia
Q7.Match the following :
A. Swimming, Shooting & Walking i)Circumduction
B. Moving Object ii) Law of Reaction
C. Motion in Shoulder & Hip Joints iii) Sagittal Axis

D. Posterior to Anterior iv) Law of Inertia

a) i, ii, iii, iv
b) ii, iv, i, iii
c) i, ii, iv, iii
d) ii, iv, iii, i
Ans- b) ii, iv, i, iii
Q8.How many types of Friction?
A. One B. Two
C. Three D. Four
Ans- b) Two

Q9.How many types of Dynamic Friction?

A. One B. Two
C. Three D. Four
Ans- B) Two
Q10.The opposing force that comes into play when one body is actually rolling
over the surface of the other body is known as……………….
A. Dynamic Friction B. Rolling Friction
C. Static Friction D. Sliding Friction
Ans- B) Rolling Friction
Q11. Tick the correct options.
The three basic components of a lever are
A. Mass, weight & velocity. B. Force, Fulcrum & Load
C. Fulcrum, Resistance & Effort D. Both b and c.
Ans. B. Force, Fulcrum & Load
Q12.Push up is an example of which lever?
A.1st Class lever B.2nd Class lever
C.3rd Class lever D. None of the above
Ans. B. 2nd Class lever
Q13.In the human body, the most common class of lever………………
A.1st Class lever B.2nd Class lever
C.3rd Class lever D. None of the above
Ans. C. 3rd Class lever

Assertion and Hot Question.

Give below are two statements one is labeled as Assertion (A) and the other is
labeled as Reason (R).
Assertion (A): Mass is measure of inertia of the body in linear motion.
Reason (R): Greater the mass, greater is the force required to change its state of
rest or of uniform motion in a straight line.
In the context of above two statements, which one of the following is correct?
Both A and R are true and R is the correct explanation of A.
Both A and R are true but R is not the correct explanation of the A.
A is true but R is false .
A is false ,but R is true.
Ans. a) Both A and R are true and R is the correct explanation of A.

SECTION-B
 Very short Answer type Question
Q1. Discuss the types of equilibrium.
ANS. Equilibrium
Equilibrium is a state of balance. for example If you play sports so much that you
don’t have time for your studies, you need to study more and play less, until
sports and studying reach a point of equilibrium. Or become a professional
athlete.
Static Equilibrium – A body is in static equilibrium when it remains at rest while
being affected by many forces.
Dynamic Equilibrium – Occurs when a body maintains the same state of motion
while being subjected to several forces. A body’s centre of gravity is the location
where the algebraic sum of the moments of weights of all the constituent
particles is equal to zero.
Q2. What do you mean by centre of gravity?
ANS. Centre of gravity: - Centre of gravity is that point in a body or system
around which its mass or weight is evenly distributed or balanced and through
which the force of gravity acts. The center of gravity is fixed, provided the size
and shape of the body do not change.
Q3.What is projectile? Give one example of projectile motion in sports.
Ans. A projectile is an object upon which the only force acting is gravity.
There area variety of examples of projectiles. An object dropped from rest is a
projectile (provided that the influence of air resistance is negligible). An object that is
thrown vertically upward is also a projectile (provided that the influence of air
resistance is negligible). And an object which is thrown upward at an angle to
the horizontalis also a projectile (provided that the influence of air resistance is
negligible). A projectile is any object that once projected or dropped continues in
motion by its own inertia and is influenced only by the downward force of
gravity. In simple words, an object in flight after being thrown a project is called
projectile motion.
Examples from sports involve projectile motion:
Objects acting as projectiles: basketball, football, shot-put, hammer,
Discus, javelin, golf ball, volleyball, tennis ball, etc
Q4. Define Lever.
Ans. A lever is “a rigid bar used to overcome resistance when a force is applied.
“A rigid piece transmits and modifies force or motion when forces are applied at
two points, and it turns about a third.”
 SECTION-C
Short Answer Type Question
Q.1 Explain the law of inertia?
Ans. According to this law a body at rest will remain at rest and a body in motion
will remain in motion at the same speed and in the same direction unless acted
upon by an external force. There are great examples of this law in sports such as
starting in rowing, starting in sprinting, starting in throwing the hammer.
Basically, if an object is in motion, it remains in motion unless something or some
external force stops it. The external force may be gravitational force, the surface
of playing field or a defensive player etc.
Q.2 Explain what is ‘dynamic friction?
Ans. Dynamic friction is the opposing force that comes into play when one body
is actually moving over the surface of another body. Dynamic friction may be of
two types i.e. sliding friction and rolling friction.
Q3. Elaborate any three factors which affect projectile trajectory in sports.
Ans. FACTORS AFFECTING PROJECTILE TRAJECTORY
Gravity
Air resistance
Speed of release
Angle of release
Height of release
Spin
Gravity- Gravity is the force exerted by the earth on any object towards the
centre of the body, and it is directly proportional to the mass of the body.
Without gravity, the body will travel in a straight line after being thrown.
Speed of release: This refers to how fast the object is released (thrown or hit). The
muscle force largely determines a projectile speed of release. Generally, the greater
the release rate, the greater the distance gained.Example: Speed of release in
throwing events like javelin, discus, etc.
Angle of release/ projection angle: This refers to the pitch at whichthe object
is thrown or hit into the air. In sporting situations, the angle of release varies
according to the activity. A basketball angle above 45 degrees is required in
activities such as shooting. In activities such as tennis, a lower, around 3-to-15-
degree grade is required.
Q4.What is Equilibrium? Discuss its types.
Ans. Equilibrium
Equilibrium is a state of balance. for example If you play sports so much that you
don’t have time for your studies, you need to study more and play less, until
sports and studying reach a point of equilibrium. Or become a professional
athlete.
Static Equilibrium – A body is in static equilibrium when it remains at rest while
being affected by many forces.
Dynamic Equilibrium – Occurs when a body maintains the same state of motion
while being subjected to several forces. A body’s centre of gravity is the location
where the algebraic sum of the moments of weights of all the constituent
particles is equal to zero.

SECTION –D
Case Study Based Questions
Q1.The teachers as well as coaches always make their best efforts to improve the
performance of their students in various competitive games and sports. They can
help to improve the performance of students if they have adequate knowledge
of biomechanics.
A. The more force one exerts on the downward bounce, the higher the ball
bounces into the air. Which law is this statement being referred to?
A. Newton’s1stlaw B. Newton’s2ndlaw
C. Newton’s 3rd law D. Law of gravitation
Ans. C
B. Which one of the following factors does not affect the projectile trajectory?
A. Angle projection B. Initial velocity
C. Gravity D. Friction
Ans. D
C. The study of human body and various forces acting on it is….
A. Biology B. Biomechanics
C. Physiology (d)Anatomy
Ans. B
D. A high jumper can jump higher off a solid surface because it opposes his or
her body with as much force as he or she is able to generate. This example refers
to
A. Law of conservation B. Law of inertia
C. Law of action& reaction D.Law of gravity
Ans. C
SECTION-E
Long Answer type Question
Q.1What is friction? Is it advantageous and disadvantageous in the field of games
and sports?
Ans. Friction is the force acting along two surfaces in contact which opposes the
motion of one body over the other. It has very importance in sports. For example
when a cricket ball or hockey ball is hit it moves very fast in the direction of force
in the ground. After sometimes its motion becomes less and ultimately it comes
in static position.
Advantages
Friction has a great significance in the field of sports. Many sports require more
friction and other need lesser friction. In some sports we cannot give a better
performance without friction. For example in athletics the shoes are designed to
increase friction so that better speed can be generated.
The spikes have small nails to crease the friction. Gymnasts sometimes use lime
on their palms to perform on horizontal bar uneven bars to increase friction. In
these sports friction is necessary thus regarded as advantageous.
Disadvantages
On the other hand some games do not require friction. For example the games
like snow skiing the skiis are designed to have minimum friction. In cycling there
should not be more friction between road and tyres of the cycle. Thus the tyre
should be fully inflated to reduce the force of friction. If there is more friction it
will be more wastage of energy of the cyclist. Moreover the cyclists use pointed
helmets silk body fitted costume and bend their bodies while cycling to reduce
air friction.
Q.2 Describe the factors affecting the trajectory of a projectile.
Ans. Factors affecting projectile trajectory are
Propelling Force The propelling force produces certain effects depending upon
its point and direction of application. If the application is directly through the
projectile’s centre of gravity, only linear motion results from the force. As the
projecting force is moved further from the centre of gravity, rotatory motion of
the object increases at the expense of linear motion. If the force is below the
object’s centre of gravity, backspin results. Forward spin results when the force is
above the centre of gravity. When the force is off centre to the left, clockwise
spin results and when it is off centre to right, counter clockwise spin occurs.
Force of Gravity As soon as contact is broken with a projected object, the force
of gravity begins to diminish the upward velocity of the object. Finally, gravity
overcomes the effects of the upward component of the projectile’s motion and
the object begins to descend. The factors that determine how soon gravity will
cause the object to descend are
(a) weight (mass) of the object
(b) amount of force driving it upward
(c) the effect of air resistance on the object.
Effect of Air Resistance As the speed of an object increases, air resistance has a
greater retarding effect. The more surface area an object presents in the
direction of movement, the greater will be the effect of air resistance.
Q3. Explain the application of lever in sports with examples.
Ans. Application of lever In Sports:-
The human leverage system is built for speed & range of movement at the
expenseof force. Short force arms & long resistance arms require great muscular
strength to move like biceps & triceps attachments biceps force arm is 1 to 2
inches triceps force arm less than 1 inch. Human leverage for sports skills
requires several levers;throwing a ball involves levers at the shoulder, elbow &
wrist joints. The longer thelever, the more effective it is in imparting velocity. A
tennis player can hit a tennisball harder with a straight-arm drive than with a
bent elbow because the lever is longer & moves at a faster speed. Long levers
produce more linear force and thus better performance in some sports such as
baseball, hockey, golf, field hockey, etc.For quickness, it is desirable to have a
short lever arm baseball catcher brings his hand back to his ear to secure a quick
throw sprinter shortens his knee lever throughflexion that almost catches his spikes
in his gluteus muscles. A few examples of lever application in sports are:
Cricket bat (2nd class) - The fulcrum is the top of the handle, the load is the bat’s
body, and the force is closer to the neck of the handle.
Kicking - Lower limb (3rd class) – The fulcrum at the knee joint, force at
Tibial Tuberosity, (attachment of the quadriceps) load is the foot.
Jumping - Plantar flexion of the foot (2nd class) – The load is at the toes, the
fulcrum is at the heel, and force is your weight which is anterior to your heel.
Looking up/down or side-to-side (1st class) - Your head is balanced on your
Atlanto-occipital joint, which pivots, similarly to a see-saw.
 Unit-9

Psychology and Sports

Key Points:

 Personality: its definition & types (Jung Classification & Big Five Theory)
 Meaning, Concept & Types of Aggressions in Sports
 Psychological Attributes in Sports –Self Esteem,Mental Imagery,Self
Talk,Goal Setting

 Personality; its definition & types – Trait & Types:

The word personality is derived from the Latin word ‘Persona’, which means ‘the mask’. So we say
that personality is a mask that is used by an individual to deal with the society or the environment.
Personality covers all the physical, mental, social, emotional interest and behavioural qualities of
an individual.OR

“It is the integration of an individual’s most characteristics structure, mode of behaviour, interest,
attitudes, capacities, aptitudes, and abilities.

There are four different types of personality:

Type ‘A’ personality:- Individuals with this type of personality are highly competitive and
multitasking .Such individuals can be easily aroused to anger,hostility and aggression and are
highly focused.

Type ‘B’ personality:-These individuals are self confident,calm open to social relationship and are
not hostile.

Type ‘C’ personality :- In this type of personality individuals are accurate,precise,detail oriented,
conscientious and even tempered,an incapable of expressing their own feeling.

Type ‘D’ personality:- Individuals with this type of personality have tendency to experience
increased negative emotions and tend not to share these emotions with others because of fears of
rejections.

 Jung’s human personality can be classified into three category:

 Introverts: If an individual is motivated or energized by the internal world of thoughts,
feelings and reflections is known as Introvert. They are having poor self confidence,
moody, unsocial, quiet and pessimist
Extroverts : This kind of individual associated with external world of object and other
people. They believe in action, social settings, interacting. They are friendly, confident
responsive and lively leader.
Ambiverts: This kind of people have the mix trait of Introvert and Extrovert: They are
having few friends.
 Big five Personality theory:
1. OpennessTraits : The assessment of openness traits shows that how the person
isImaginative, Insightful ,Having variety of interest , With degree of intellectual curiosity
, Creative , Able to enjoy the new experiences , Able to learn new changes & concept.
2. Conscientiousness :: The assessment of this trait show that how the person is able
toCompete with life challenges , Self disciplined , Act dutifully , Plan & Organize ,Work
independently , do hard work.

3. Extraversion :The assessment of this trait shows that how the person.
Energetic , positive emotions , assertiveness , sociable , talkative, fun loving , friendly
nature or has tendency to make new friends ,able to get affection from other.
4. Agreeableness :The assessment of this trait shows that how the person.
has sense of cooperation, systematic , kind, friendly , gentle
5. Neuroticism :The assessment of this trait shows. How the person.
Emotional stability , able to control anger, able to control the level of anxiety.

 Aggression in Sports:
Meaning of Aggression : It is a physical or verbal behaviour which is directed towards
the goal of harming other living being either physically or psychologically.

Conceptof Aggression:The concept of aggression is important to nursing

because further knowledge of aggression can be helped to generatea better
theoretical model to drive more effective, and intervention and prevention
approaches.
Types of Aggression in sports:

Instrumental Aggression:Any physical behaviour which is aimed to achieve high

performance but unintentionally physically harm to the living being is known as
instrumental Aggression.
Hostile Aggression:Any physical behaviour which is aimed to physically injuredthe
living being intentionally is known a Hostile Aggression.

 Psychological Attributes in Sports:

o Self-Esteem: It is how we value and perceive ourselves. It's based on our opinions
and beliefs about ourselves. We might also think of this as self-confidence.
 o Mental Imagery: It is the representation of things in mind that are not currently
being sensed by sense organs. Common examples of mental images include
daydreaming another is of the pictures seen by athletes during training or before a
competition, outlining each step they will take to accomplish their goal.
o Self -Talk: Self-talk is the way you talk to yourself, or your inner voice.
o Goal Setting: Goal setting involves the development of an action plan designed in
order to motivate and guide a person or group toward a goal.

SECTION-A

Q1.Who categorised the personality trait as introverts and extroverts?

(a) CG Jung ( b) He allport
(c ) Sheldon (d) Mc dougall
Ans.(a)
Q2.A person having both traits of introvert and extroverts is known as:
(a) Mesomorph. (b)Extroversion.
(c )Ambiverts (d) Endomorph .
Ans. (c )
Q3. In the 'Big 5 theory" 5 personality traits are described .these traits are the attributes that
describe a person. The traits given in Big five theory are collectively called as OCEAN .
what does A stand in ocean.
(a) Amiable. (b) Adorable.
(c)Agreeableness. (d) Aggression.
Ans. (a)
Q4. Emotionally unstable, anxiety, sadness are attributes of which personality dimension.
(a)Extroversion. (b)Neuroticism.
(c )Agreeableness. (d)Openness
Ans. (b )
Q5. Aggressive behaviour of a sports person is influenced by:
(a)Emotional identification with the team (b)Tactical ability
(c) Goal orientation (d)All of the above
Ans. (d)
Q6.Which of the following is an example of assertive behaviour?
(a) Sledging in cricket (b)Bowler throwing A bouncer deliberately
(c ) Rugby player tackling his opponent (d) All of the above
Ans. (a)

Q7. Mental imagery is not helpful in :

(a) Removing stress related reaction (b) Motivating the athlete
(c ) Increasing negative thought(d) Promoting rest and recovery
Ans. (c)
Q8. The intension to cause mental or physical harm to a person which can be done by doing some
physical harm or abusing etc.
(a) Personality (b) Aggression
(c ) Introvert (d) None of the above
Ans. (b)
Q9. Highly competitive and multitasking, comes under the following personality type:
(a) Type ‘A’ personality (b) Type ‘B’ personality
(c )Type ‘C’ personality (d) Type ‘D’ personality
Ans. (a)

Q10. A person who is bold and outgoing is an:

(a) Introverts (b) Extrovert
(c )Ambiverts (d) None of these
Ans. (b)
Q11. A person who characterized by sociability, assertiveness and high amount of emotional
expressiveness is said to have ………..personality traits.

(a) Openness (b) Extroversion

(b) Agreeableness (d) Conscientiousness
Ans. (b)
Q12. Traits like insight,imagination, receptivity of new ideas are associated with ……?
(a) Agreeableness (b) Extroversion
(b) Openness (d) Neuroticism
Ans. (c )
Q13. Jung classified most of the people as
(a) Ambiverts(b)Extrovert
(c )Inrovert (d)Classified equally
Ans. (a)

SECTION-B

Very Short Answers Type Questions:

Q1. What do you mean by personality?

Ans.Personality refers to the patterns of thoughts,feeling and behaviours persistently exhibited

overtime that strongly influences one’s expectations, self-perceptions,attitudes and values.

Q2. What do you mean by self-esteem?

Ans. It is a variety of believes of a person about himself/herself about appearance, belief, pride,
triumph and behaviour. Self-esteem is now you value or respect yourself as a person.

Q3. What is Aggression? Write its two type.

Ans. Aggression refers to the intention to cause mental or physical harm to a person which can be
done by doing some physical harm,showing unkind ,or abusing etc.

Types of behaviour:

1. Instrumental aggression
2. Hostile aggression

Q4.Differentiates between introverts and extroverts.

Ans. The difference between introverts and extroverts are as follows….

S.NO INTROVERTS EXTROVERTS

1. Interested in their own self. Highly socialized
2. Self aware and introspective Expressive and enjoy centre of attention
3. Tend to shy away from public Bold,outgoing and optimistic
4. Think before acting Action oriented

Q5. Why is mental imagery important?

Ans. Mental imagery help athletes to stay confident,focused and motivated.It also helps athletes
to regulate the anxiety they experience during competitions.It also helps in promoting
rest,recovery and recuperation.

SECTION-C

Short answer type Questions:

Q1. Explain the types of aggression in detail.

Ans. Types of aggression

a. Hostile aggression: Hostile aggression is inflicting or causing harm whether it is physical or

psychological on someone else. It is sometimes referred as reactive aggression and can be
accompanied by anger. In hostile aggression the main aim is to cause injury to other
person. The intention is on causing pain and suffering.
b. Instrumental aggression: Instrumental aggression is displaying aggressive behaviour in
pursuit of a non-aggressive goal. It is also known as channelled aggression is not
accompanied by anger. Instrumental aggression is behaviour that has intent to hurt in
order to achieve money, praise or victory.

Q2.Discuss in detail,’Self-talk’ as a psychological attributes in sports.

Ans.Self-talk is the way you talk to yourself on your inner voice. It is a mental dialogue. It is
influenced by sub-conscious mind, and it reveals your thoughts, beliefs, questions and ideas. It is
the process of which an athlete may guide himself to accomplish a goal. The way you talk to
yourself can really impact your confidence. Self-talk can be both negative self-talk and positive
self-talk.

Q3.Discuss in detail Jung’s classification of personality in brief?

Ans.Jung has classified personality as:

Introverts:- People who have characteristics like shyness,social withdrawal and

tendency to talk less.They are sensible and future oriented.
Extroverts:- People who have tendency to be friendly,outgoing,talkative and social
in nature. They are generous,supportive and courageous.
Ambiverts:- People who possess both the qualities of introverts and extroverts in a
balanced manner.They are neither too reserved nor too outgoing in nature.

SECTION-D

Assertion and Reason Based Questions:

Q.1 Give below are two statements one is labelled as Assertion (A) and the other is labelled as
Reason (R).

Assertion (A): The Big five personality theory is developed by William Hebert Sheldon in the 1940s
Reason (R): The big five personality are openness, conscientiousness, extroversion,
agreeableness and neuroticism.

In the context of above two statements, which one of the following is correct?

e) Both A and R are true and R is the correct explanation of A.

f) Both A and R are true but R is not the correct explanation of the A.
g) A is true but R is false.
h) A is false,but R is true.
Ans. (d)
Q.2
Assertion (A): Instrumental aggression and hostile aggression are the two types of aggressions
Reason ( R): Instrumental aggression is positive while hostile aggression is negative in nature.
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 but R is not the correct explanation of the A.
c) A is true but R is false .
d) A is false, but R is true.
Ans. (a)

Case study Based:

Read the following passage and answer the following questions.

Carl Gustav Jung, a Swiss psychiatrist and disciple of Sigmund Freud, published a book psychology
Typen (Psychology types) in 1921 and presented his own theory of personality by classifying
personality based on two important aspects. Personality attitude (introvert and extrovert )and
personality functions (sensing ,intuitive, thinking, feeling).
Q1. The bases of Jung s classification of personality is:
(a)Body build. (b)Personality functions.
(c )Personality attitude. (d)Mind
Q.2Extroverts are:

(a) Broad minded (b) Highly socialised

(c )Optimistic (d)All of the above

Q.3 An …………… is a person whose behaviour changes according to the situation she/he is in

(a)Ambivert (b) Extrovert

(c )Introvert (d)None of the above
Q.4Traits of High-self confidence, social, friendly, confident etc. lies in
(a) Ambivert (b) Extrovert
(c) Introvert (d) Ectomorphic
Ans. 1.(c) 2. (d) 3. (a) 4. (b)

SECTION-E

Q1.What are the personality atraits according to the Big Five theory?

Ans. a. Openness:- This trait features characteristics such as imagination and insight.People who
are high in this trait tend to be more adventurous and creative.

b.Conscientiousness:- Standard features of this dimension include high levels of thoughtfulness

and goal directed behaviours.Highly conscientious people tend to be reliable and purse their goals
with determination.

c.Extoversion:- This is characterized by sociability,talkativeness and assertiveness.People who are

high in this trait are friendly and tend to gain energy in social situations.

d. Aggreebleness:- This personality dimension includes attributes such as

trust,kindness,affection,etc.People who are high in agreeableness tend to be more cooperative.

e. Neuroticism:- This trait is characterized by jealousy,moodiness and emotional instability.

Q2.Elucidate the types of personality in detail.

Ans. There are four different types of personality:

a. Type ‘A’ personality:- Individuals with this type of personality are highly competitive and
multitasking .Such individuals can be easily aroused to anger,hostility and aggression and
are highly focused.b
b. Type ‘B’ personality:-These indivuduals are self confident,calm open to social relationship
and are not hostile.
c. Type ‘C’ personality :- In this type of personality individuals are accurate,precise,detail
oriented, conscientious and even tempered,an incapable of expressing their own feeling.
d. Type ‘D’ personality:- Individuals with this type of personality have tendency to experience
increased negative emotions and tend not to share these emotions with others because of
fears of rejections.
 Unit -10

TRAINING IN SPORTS
Key Points:
 Concept of Talent Identification and Talent Development in Sports.
 Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle.
 Types & Method to Develop – Strength, Endurance and Speed .
 Types & Method to Develop – Flexibility and Coordinative Ability
Concept of Talent Identification and Talent Development in Sports: Talent
identification and talent development have very significant roles in sports performance
especially in the last twenty
years. That is why, identifying and developing talented
athletes to their fullest potential is the main concern
of sports scientists and sports coaches. Before knowing
the concept of talent identification and talent
development, it is essential to know about “talent”.
In fact, in the field of sports, ‘talent’ is defined as the
presence or absence of particular skills or qualities
identified at earlier time points that correlate to or predict expert future performance.
Talent Identification: Talent identification can be defined as that process by which
children are encouraged and motivated to participate in sports at which they are most
likely to get success in future. They are tested on the basis of selected parameters. These
parameters are designed to predict their performance capacity. In this process, their current
level of fitness and maturity is taken into consideration. Talent identification in the first
step in the progression from beginner to successful international athlete. Indeed, talent
identification is the search for young athletes with the potential to become elite athletes.
In other words, Talent Identification is to recognise the current participants, who are
already playing the sports of their choice, with the potential to become elite performers.
Their performance is predicted over various periods of time by measuring physical,
physiological, psychological and sociological attributes. The main components of talent
identification are physical characteristics such as size, strength, and maturation .
Physiological characteristics are speed, agility and other components of fitness. Technical
skills comprise of dribbling, passing control and shooting along with defensive skills,
psychological attributes such as self-esteem, goal setting, self-talk, mental imagery and
positive attitude are also taken into consideration.
Talent Development: Talent development provides suitable learning environment so that
their talent can be realized. It is the first step in the progression from the beginner to
successful international athlete. This phase provides such a learning environment which
converts young athletes into sporting stars of the future. Talent development is the next
significant phase in the achievement of sporting success.
Talent Identification and Talent Development
Process: Talent identification and talent development involve the following steps in the
pursuit of sporting excellence:
Talent Detection. The searching of potential athletes or sportspersons who are not currently
participating in the sports in question. It aims to encourage and motivate children to
choose one or more sports according to their personality traits.
Talent Identification. The recognizing of
participants with potential at an earlier age to become elite performers in the future.
Talent Development: Provides athletes with a suitable learning environment to accelerate
or realize their potential.
Talent Selection: It is the ongoing process of identifying individuals at various stages of
development who demonstrate pre-requisite level of performance. It largely involves the
traditional approach to talent identification and talent development.
The sporting talent can be groomed well with the help of the above mentioned steps.
Components of talent identification:
 Talent identification is usually based around a number of areas, these being
 Physical characteristics such as size, weight, height, body structure etc.
 Physiological skills such as speed, strength, flexibility, endurance, agility and fitness.
 Technical skills such as dribbling, passing, control and shooting, defensive skills.
 Cognitive skills such as game understanding, desire to learn, maturation level and
perception.
 Psycho-behavioural skills such as attitude, desire and effort.

Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle:

 Periodisation:-
The process of preparing the sports man to give his/her best performance in a particular
competition and sports is called periodisation.
 Macro-cycle: A macro cycle is an annual plan of training. It is the longest of the three
cycles. There are three phases in macro cycle: preparation period, competition period
and transitional period. Macro cycle includes all 52 weeks of annual plan, which
provides a bird’s eye view of the whole year training. For example, if you want top
performance for a national championship event, one year from now, you can mark
that date on your calendar and work backward to create a programme that allows
you to peak at that time. The length of a macro cycle depends on the
sportsperson. An Olympic athlete may have a 4-year macro cycle, also called an
Olympic cycle. The purpose of a macro cycle is to establish a long term goal and use
the other cycles to work towards it. Within a macro cycle, you may have phases (and a
phase can be made up of one, two of multiple mesocycles)
 Mesocycle: A mesocycles is a single training within your macrocycle. A mesocycle
usually range from 2 to 6 weeks, but it can be shorter or longer. A single mesocycle
usually focuses on one training quality (i.e., strength, hypertrophy or endurance).
There are longer mesocycles during preparatory phase and shorter during the
 competitive phase. The more important is the component of fitness, the longer an
athlete may spend on it. The mesocycles are broken down into micro cycles.
In mesocycle, training should be formulated to develop one or two factors and to
maintain the other factors. In the following mesocycles, some other factors should
be stressed while maintaining the others including those which have been already
developed in the previous mesocycles.
 Microcycle: A microcycles is the shortest training cycle. It is usually of one week long. A
microcycle provides the information an athlete needs to complete his training for that
week. Microcycles may be similar from week to week. For example, a weight training
microcycle may have the same exercises, however, the weight lifted may increase
during different cycles. Microcycles may also be different from week to week, for
example, a running programme may have different intensity, duration and training
method guidelines. A microcycle should be formulated very carefully as the success of
the training cycle depends on it. In different periods of training, the microcycle is to
be formulated differently. In addition to this, the training state of the sportsman and
the nature of sports also have to be considered. Therefore, it is very difficult to have a
generally valid model for the formulation of a microcycle. The macrocycle immediately
before the important or main competition should be formulated in such a way that the
sportsperson recovers completely on the day of competition. It is suggested that the
optimum load should be given 2 to 3 days before the competition and after that active
rest of 2 to 3 days should be given before the competition.

Types & Method to Develop – Strength, Endurance and Speed:

 Strength:
It is the ability to act or to over come the resistance.
Types of strength are :
(a) Maximum strength : - Ability to act a against maximum resistance. Ex. Bench press.
(b) Explosive strength : Ability to act against resistance with Speed. Ex . Take-off in Long jump
its types .
(c) Strength Endurance :-Ability to act against resistance under condition of fatigue. Ex. 400 mtr.
Run .
Following methods are used to improve strength :
Isometric Exercise :- The word Isometric is comprised of two words “Iso”, “same” and “metric”,
“length”. Means when we do these exercises work done cannot be observed. These exercise
require less time and equipments and can be carried out anywhere.
These exercises are useful for maintaining strength Ex. Archery, Weight lifting, Gymnastic are the
examples of Isometric movements.
Work done = Force X Distance moved but distance moved is 0, therefore work done is zero

Isotonic Exercises :-
“Iso” Means ‘same’ and ‘tonic’ means tone. In these types of exercise when we do movements it
can be observed directly. The length of muscles can be seen and called eccentric contraction and
concentric contraction accordingly.
Ex. When we throw a ball, jump, run, weight training, Jumping on the spot

Iso-Kinetic Exercises :- “Iso” - ‘Same’ “and’ kinetic - motion’. These exercises were introduced by
J.J. perrine in 1968. These exercise are done by specially design machine and are combination of
Isotonic and Iso-metric exercises.

 Endurance :- It is ability to continue the activity under the condition of fatigue or for a long
time.
Types of endurance :- On the Basis of nature of activity :
Basic Endurance :- It is the ability of an Individual to do the movement in which large numbers of
body and muscles involve at slow pace for a duration such as Walking, Jogging, Swimming at a
moderate speed.
General Endurance :- It is the ability of an individual to resist fatigue, satisfactorily caused by
different type of activities.
Specific Endurance :- It is the ability of an individual to complete the task without any fatigue. It’s
requirement depends upon the nature of activity (Games and Sports) requirement of specific
endurance of a boxer is different from that of a wrestler.
On the Basis of duration of activity :
Speed Endurance :- It is the ability of an individual to perform a movement with high speed to
resist of fatigue in activities upto 45 seconds.
Short term endurance :- Short term endurance is needed to resist fatigue in sports activities
lasting from 45 seconds to 2 minutes. Ex. 800 m race.
The medium term endurance :- It is the activity lasting from 2.min to 11 minutes. Ex. 1500 & 3000
mts.
Long term Endurance :- It is needed for those sports which require more than 11 minutes time. Ex.
5000m to 1000m, cross country race.

Methods to improve Endurance:

Continuous Method :- In continuous of method, the exercise is done for a long duration without
taking rest. We do the exercise for a long duration. So the intensity of work is low. The heart rate
during the exercise for a sportsman should be between 140-160 beats per minutes. Its duration of
exercise should be more than 30 minutes. Ex. running walking, cycling, cross country race etc.
Interval Method :- This method is very effective for developing endurance for track runners.
Intervals are given to the athlete in between the repetition for recovery. The Heart should go up to
180 beat/ min. and when the heart rate comes down to 120-130 beats/ min again the repetition/
work starts. The training load should be given again after checking the heart rate of the athlete.
Ex. Middle distance race, foot ball, hockey etc.
Fartlek Training Method :- This method was developed by Swedish coach “ GostaHolmer” in 1930
in Sweden. So it is also known as “Swedish play” or “Speed play” (charges his/her pace. Athlete
changes his/her speed according. So it is self-disciplined in nature. The heart rate fluctuate
between 140 - 180 beats/ minute. Fartlek training involves varying our pace throughout our run.
Alternating between fast and slow pace

Speed :
It is the ability to do movement as quick as possible.

Types of speed Ability :

Reaction speed ability :- It is the ability to act against a signal.
Acceleration speed ability :- It is the ability to achieve max speed in minimum possible time.
Movement speed ability :- It is the ability to do a single small movement in minimum possible
time.
Locomotor speed ability :- It is the ability to maintain max speed as long as possible.
Speed Endurance :- It is the ability to do the movement as quick as possible under the condition of
fatigue.
 Pace run :
Pace run means running the whole distance with a constant speed. Generally 800 meter and
above races are included in pace races.
An athlete must conserve his energy by reducing the speed.
 Acceleration Run :
Acceleration run are usually used to develop speed indirectly by improving explosive strength,
technique, flexibility and movement frequency. It is the ability of a sprinter to achieve high speed
from a stationary position. Sufficient intervals should be provided between the repetitions.
 Types & Method to Develop – Flexibility and Coordinative Ability:
Flexibility: Flexibility is the range of movement of the joint of a sports person.
Methods to develop Flexibility:
Slow Stretch and hold method :- We stretch our joint to maximum limit and hold it for a few
seconds before returning to the initial Phase. The holding period must be not more than 3 to 8 sec.
The method is also use for improving passive flexibility
Ballistic Method :- In this method the stretching exercises are done in a swing , so this is called the
ballistic method. A proper warm - up should be done before these exercise. Stretching of the
muscle can be done in a rhythm.
Post :- Isometric Stretch Method – stretching is currently the fastest and most effective way
known to increase static passive flexibility. PNF is an acronym for Proprioceptive Neuromuscular
Facilitation. It is not really a type of stretching but is a technique of combining passive stretching
and isometric stretching in order to achieve maximum static flexibility.
After assuming an initial passive stretch, the muscle being stretched is Isometrically contracted for
7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately
subjected to a passive stretch which stretches the muscle even further than the initial passive
stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20
seconds before performing another PNF technique.
Coordinative abilities :- Coordinative abilities mainly depend on the central nervous system.
The coordinative abilities are those abilities of an individual which enable the individual to do
various related activities properly as well as efficiently. Our accuracy, rhythm, flow and constancy
depend on our coordinative abilities.
 Orientation ability: It is the ability to determine the position of the body and its parts in
time and space in relation to gravity and moving objects like ball, opening etc.
 Differentiation ability: It is the ability to achieve high degree of perfection and economy of
individual body parts movement.
 Reaction ability: It is the ability to react quickly and efficiently to a well-known or on
respected signal.
 Balance ability: It is the ability to maintain balance while the body is in motion and to
regain balance quickly after balance disturbing moment.
 Coupling ability: It is the ability to co-ordinate body parts movement with one another and
in relation to definite goal oriented whole body moments.
Methods To Develop Coordinative Abilities
There are following methods to develop coordinative abilities.
 Regular Physical Exercises. Regular physical exercises help in improving coordinative
abilities because different types of physical exercises involve different coordinative
abilities such as rhythm ability, balance ability, coupling ability and adaptation ability.
 Movements should be done correctly. Movements should be done correctly. When
we do various exercises, we usually make different movements., These
movements should be executed correctly and consciously with proper concentration. It
enables the sportspersons to control and regulate their movements.
 Degree of Difficulty. To develop coordinative abilities the degree of difficulty of
physical exercises should be increased systematically. There are various methods to
increase the degree of difficulty correctly such as variation in movement execution,
change in the external condition, practice against time, practice under fatigue, etc.
 Suitable General and Specific Exercises. Different types of general exercises should be
involved in training programme to improve general coordinative abilities, whereas
specific exercises should be done to improve specific coordinative abilities.

 Variation in Exercises. Limited number of physical exercises do not give the

desired results because each set of exercises have effect for limited period of time.
Therefore, exercises should be changed frequently to improve various coordinative
abilities.

 Modification in Exercises. We should always try our best to modify the exercises by
keeping in view to develop different coordinative abilities. This type of modification in
essential for faster and effective improvement of coordinative abilities.
 SECTION-A
Multiple Choice Questions:

Q.1 Which is a not a training method to develop endurance ?

(a) Continuous method (b) interval method
(c) post isometric stretch method (d) Fartlek method
Ans. (c)
Q.2 ………………….acceleration runs are used to improve?
(a) strength (b) endurance
(c) speed (d)flexibility
Ans. (c )
Q.3 Which amongst these is not a method to improve flexibility?
(a) Ballistic (b) Static stretching
( c) PNF (d) Fartlek
Ans. (d)
Q.4……………….is the ability to perform a sports movement with the desired quality and speed
under condition of fatigue?
(a) Endurance (b) speed
(c) flexibility ( d) strength
Ans.(a)
Q.5 Fartlek training was developed in ?
(a) Sweden (b) India
(c) USA (d) UK
Ans. (a)
Q.6 If a muscle contract and change its length to produce force , the contraction type is?
(a) isotonic (b) isometric
( c) Isokinetic (d) none of these
Ans.(a)
Q.7 Isokinetic exercise were developed by ?
(a) Bikila (b) GostaHolmer
(c) Perrine (d) Rajendra
Ans. (c )
Q.8 Plank is an example of ………….. exercise?
(a) Isotonic (b)Isokinetic
(c )Isometric (d)None of these
Ans. ( c)
Q.9 The longest cycle of training is known as ?
(a) Micro cycle (b) Meso cycle
(c) Macro cycle (d) weekly cycle
Ans. (c )
Q.10 Talent Identification and development future to know perform a sports competitions is
called a ………….?
 (a) Future oriented process (b) Weekly
(c)Annual (d) Month
Ans. (a)
SECTION-B
Very Short Answers Type Questions:
Q1. What are the various phases in a macro cycle?
Ans. The macro cycle is the longest of all sports training cycle and typically includes three phase ie.
Preparation phase, competitive phase, and transition phase.
Q2. Explain the method of doing Iso Kinetic exercises.
Ans. Start by doing the Iso Kinetic exercise slowly; so that there is no unnecessary pressure.
Then slowly increase the speed and velocity of the exercises allowing for more controlled muscle
development and muscle flexibility.
Q3. Differentiate between aerobic and anaerobic endurance.
Ans. Aerobic Endurance: Endurance is the ability to resist fatigue. Aerobic means with oxygen.
Anaerobic endurance means resisting fatigue with absence of Oxygen.

Q4. What do you mean by Loco motor ability?

Ans. locomotor ability is the ability to maintain maximum speed for maximum distance or time. It
is imperative in a sports event such as 100 m ,200 m races ,hockey, football etc.
Q5. What is pace run?
Ans. It means running the whole distance of a race at a constant speed of with uniform speed. It
develops explosive strength and endurance as the athlete run long distance without fatigue.
Repetitions can be fixed according to the standard of the athletes.
Q6. What do you mean by periodisation?

Ans . The process of preparing the sports man to give his/her best performance in a particular
competition and sports is called periodisation.

SECTION-C
Short Answers Type Questions:
Q.1 What is strength? explain its types?
Ans. Strength is an ability to act against a resistance. The following are its types.
(a) Maximum strength: Agility to act a against maximum resistance.
(b) Explosive strength: Ability to act against resistance with speed.
(c) Strength Endurance: Ability to act against resistance under condition of fatigue.
Q.2 Describe fartlek Training Method.
Ans. It is another method to develop the endurance ability. This method was developed
by Swedish coach “ Gosta Holmer” in1930. So it is also known as “Swedish play” or “Speed play”
(charges his/her pace. Himself/herself according to surrounding (Hills, River, Forest, Mud etc.)
This method helps in development of endurance of the sports person. Athlete changes his/her
speed according. So it is self-disciplined in nature. The heart rate fluctuate between 140 - 180
beats/ minute Fartlek training involves varying our pace throughout our run. Alternating between
fast and slow pace.
Q.3 Explain the types of speed Ability.
Ans.
1. Reaction speed ability: It is the ability to act against a signal.
2. Acceleration speed ability: It is the ability to achieve max speed in minimum possible time.
3. Movement speed ability : It is the ability to do a single small
movement in minimum possible time.
4. Loctomotor speed ability: It is the ability to maintain max speed as long as possible.
5. Speed Endurance: It is the ability to do the movement as quick as possible under the condition
of fatigue.
Q.4 Discuss Reaction Ability?
Ans. Reaction ability is the ability which help to react against an signal. These are two types.
(a) Simple Reaction ability: That ability help to react against the known signal.
(b) Complex Reaction ability: That ability which help to react against the number of stimuli and
respond in the best way possible.
Example:
Simple Reaction ability: Reaction of Batsman according to the coming Ball.
Complex Reaction Ability: Do the aerobic exercise according to unknown music.

Q.5 What are components needed in talent identification in Sports?

Ans. Talent identification is usually based around a number of areas, these being
Physical characteristics such as size, weight, height, body structure etc.
Physiological skills such as speed, strength, flexibility, endurance, agility and fitness.
Technical skills such as dribbling, passing, control and shooting, defensive skills.
Cognitive skills such as game understanding, desire to learn, maturation level and perception.
Psycho-behavioural skills such as attitude, desire and effort.

Direction (Q No 1- 2) They are two statements marked as Assertion (A) and reason (R). read the
statements and choose the appropriate option from the options given below:
(a). Both assertion (A) and Reason (R) are true and Reason (R) is the correct explanation of
Assertion (A).
(b). Both assertion (A) and Reason (R) is true but Reason (R) is the not correct explanation of
Assertion (A).
(c ). Assertion (A) is true. But Reason (R) is false.
(d). Assertion (A) is false. But Reason (R) is false

Q 1. Assertion (A): Explosive strength is a combination of strength and speed abilities

Reason (R): it is used in long distance race and cycling events.
Ans. (C)

Q 2. Assertion (A): To reaction ability is ability to react effectively and quickly to any action or
signal.
Reason (R): Reaction ability is classified into simple reaction ability and complex reaction
ability
Ans. (b)
SECTION- D
Case Study Based Questions

Mr. Ramdyal is a renowned badminton coach. When he started his academy, he selected our
school badminton players and designed a training programme. During the training , he noted that
few players were good in defence but due to lack of endurance and strength , they were enable to
play up to last movement. He used various methods to enhance their endurance and strength.
Q.1 Isotonic exercise helps in enhancing:
(a) Endurance (b) Strength
(c ) Both a. and b. (d) None of the above
Q.2 High pressure over muscles can be seen in……….
(a) Isometric ( b) Isotonic
(c ) Both a. and b. (d) Ballistic
Q.3 …………….training method is considered as the best method to develop endurance.
(a) Interval (b) Continuous
(c ) Fartlek (d) Pace runs
Q.4 If a muscle contracts and change its length to produce force, the contraction type is:
(a) Isotonic (b) Isometric
(c ) Isokinetic (d) None of the above
Ans. Q.1 (c ) Q.2 (c ) Q.3 (a) Q.4 (a)

SECTION-E
Long Answers Type Questions:
Q.1 PNF (proprioceptive Neuro Muscular facilitation) technique is the most appropriate method
for increasing and developing flexibility in the shortest possible time ? Explain in details.
Ans. This method is used by sports person for gaining flexibility .It involves use of muscle
contraction before the stretch to achieve maximum muscle relaxation the following procedure is
used for PNF technique:
1. Move into the stretch position so that the stretch sensation can be felt.
2. The partner holds the limbs in this stretched position.
3. Push against your partner for 6 to 10 seconds by contracting the antagonist muscles and then
relax. During contraction, the partner tries to resist any movement of the limb.
4. The partner then moves the limb further into the stretch until the stretch sensation is felt.
5. Repeat the whole procedure for 4 to 5 times.
Q.2 What do you understand by coordinative abilities? Discuss about different types of
coordinative abilities.
Ans. Coordinates abilities are the abilities which enable in individual to perform smooth and
accurate movements including different parts of the body. The different types of coordinative
abilities are:
1. Orientation ability: It is the ability to determine the position of the body and its parts in time
and space in relation to gravity and moving objects like ball, opening etc.
2. Differentiation ability: It is the ability to achieve high degree of perfection and economy of
individual body parts movement.
3. Reaction ability: It is the ability to react quickly and efficiently to a well-known or on respected
signal.
4. Balance ability: It is the ability to maintain balance while the body is in motion and to regain
balance quickly after balance disturbing moment.
5. Coupling ability: It is the ability to co-ordinate body parts movement with one another and in
relation to definite goal oriented whole body moments.
Q.3 Define endurance, explain the uses of endurance and its type.
Ans. Endurance is also called as stamina or durability is the ability to do a sports movements with
the desired quality and speed even under condition of fatigue. In humans it is actually required in
aerobic or anaerobic exercise.
Uses of endurance are as follow:
Athlete use it while they prepare for both long and short events.
people who are not athletes main utilize endurance training is a method to get fit.
It is useful ability to with stand fatigue so that a person can continue to work for a longer duration.
The types of endurance are:
Basic endurance: This is the ability to perform movements in which a large number of body
muscles are involve and the activity is perform at a long duration such as jogging, walking, slow
running.
Speed endurance: This is the ability to resist fatigue in activities lasting up to 45 seconds and
events like 400 m sprint is the most suitable example of speed endurance. This is mainly
dependent upon the power and capacity of energy production.
Strength endurance: This is used to develop the athlete’s capacity to maintain the quality of his
muscles, contractile force. All it leads need to develop a basic level of strength endurance.

Q.4 Briefly explain any three physiological factors which determine speed.
Ans. The three physiological factors of speed are follows:
1.Reaction speed: It is the ability to respond to a given stimulus is quickly as possible. In a sports,
reaction ability is not only significant to react quickly to a signal. But it should be also accurate
accordingly to situation.
2. Movement speed: It is the ability to do a single moment in the minimum time. It is of high
relevance in sports like jumping, throwing, Kicking, boxing etc.
3. Acceleration speed: It is a ability to increase speed from minimum to maximum.This form of
speed, to a great extend, depends upon explosive strength, frequency of movement and
technique. It is important in swimming, hockey, football ,gymnastic etc.
4. Locomotor Ability: It can be define as the ability to maintain maximum speed of locomotion
over a period of time as far as possible. It is very important in races, speed, skating, football etc.
5. Speed Endurance: It is the ability to perform sports movements with high speed under condition
of fatigue. It is the combination of speed and endurance abilities. It depends upon anaerobic
capacity, psychic factors and level of skill.