PHYSICAL

EDUCATION

CLASS - XII
UNIT - 1
PLANNING
IN
SPORTS
MEANING OF PLANNING
Planning is simply the process of arranging
expected activities so that a certain goal
or target can be achieved.

According to Alford and Beatt,”Planning

is the thinking process, the organised
foresight, the vision based on fact and
experience that is required for intelligent
action.”
OBJECTIVES OF PLANNING

To avoid last minute hassles.

To efficiently supervise all activities.
To coordinate between different committee.
To avoid mistakes.
To make room for innovation.
To make the events more interesting.
To get the best performance.
VARIOUS COMMITTEES AND THEIR
RESPONSIBILITIES
Committee for publicity.
Reception committee.
Boarding and Lodging committee.
Transport committee.
Ground & Equipment committee.
Refreshment and Entertainment committee.
Decoration and Ceremony committee.
Announcement & First Aid committee.etc
 PRE TOURNAMENT
RESPONSIBILITIES
These duties are performed before the
commencement of the sports event. Few of the
responsibilities are:-
To prepare the budget of the tournament.
To prepare the schedule of the tournament.
To prepare the grounds/ courts and sports
equipment.
To send information to various teams.
To make arrangement of boarding & lodging.
To arrange prizes and certificates.
 DURING TOURNAMENT
RESPONSIBILITIES
The following duties during the game are
essential :-
Proper arrangement of inauguration.
To ensure the schedule of events.
To make necessary announcements.
To prepare proper score sheet for record.
To maintain proper discipline.
To check the arrangement of meals. etc
POST TOURNAMENT RESPONSIBILITIES

The following responsibilities are performed

after the tournament:-
To give away the prizes and certificates.
To provide detailed results.
To provide security refunds.
To the payments to the officials.
To present mementos to the chief guest and
to the team escorts.
 TOURNAMENT
A tournament is a type of contest in which
several players participate and defeat
opponents in various rounds to get to the
final match and win it.
e.g.,
The Olympic Games
Cricket world Cup
FIFA World Cup etc.
 IMPORTANCE OF
TOURNAMENTS
Tournaments are an important feature of sports,
being as they are platforms for showcasing one’s
skills and abilities at a particular game. The salient
aspects of tournaments are:-
Perfecting of sporting skills
Strengthening sports culture
Nurturing of social skills
Selection of real talent
Character building
Promoting National & International Integration.
TYPES OF TOURNAMENTS
There are three types of tournaments:

1. Knock out Tournament

1. League or Round Robin Tournament

3. Combination Tournament
KNOCK OUT TOURNAMENT
In this type of tournament, the defeated
team or player is eliminated with no scope
of participating further.
As for the winner, they continue competing
against other opponents until they
eventually lose or win the tournament.
Knock out word is mostly used in Boxing,
when an opponent is knocked down and
unable to rise and return to the game.
 ADVANTAGES OF KNOCK OUT
TOURNAMENT
It save cost and time
Teams take the match seriously and
gives best performance in order to
advance further.
Knock out require fewer people to
organise successfully.
It increases the excitement levels of the
matches.
 DISADVANTAGES OF KNOCK OUT
TOURNAMENT
Some good teams don’t get a
second chance to prove.
Weaker team might advance
further.
Knockouts can be poor judges in
selection of teams.
It need even number of participants
to divide them in pairs.
 PROCEDURE TO DRAW FIXTURE
(KNOCK OUT)

To prepare fixture for Knock out certain statistics

have to be taken into account:
Total number of participating teams/players,
which is used in determining the NUMBER OF
ROUNDS.
The total number of BYES.
The number of teams in each HALF OR
QUARTER.
The total number of MATCHES.
The number of byes in each HALF OR QUARTER.
 TOTAL NUMBER OF
MATCHES
The number of matches in Knock-
out tournament is (N – l) , where ‘N’
denotes the total number of
participating teams.
For e.g., if ll teams are
participating, than the number of
matches will be
N – l = l l – l = l O matches
 METHOD OF CALCULATING
TEAMS IN EACH HALF

If the number of teams are even or in the

power of 2 than N/2 is used.
If the number of teams is not the power of 2
or in odd number, following procedure is
applied:-
Upper half = N + l/2
Lower half = N – l/2
Where ‘N’ is the total number of teams.
NUMBER OF TEAMS IN EACH
QUARTER
When the number of teams are more, the
teams are divided into upper and lower
halves, which are then further divided into
two parts.
Therefore, the upper half will have two
quarters – 1st and 2nd , and the lower half will
have two quarters as well: 3rd and 4th .
DISTRIBUTION OF TEAMS IN QUARTERS

NO. OF 1ST 2ND 3 RD 4TH

TEAMS QUARTER QUARTER QUARTER QUARTER

28 7 7 7 7
29 7+1 7 7 7
30 7+1 7 7+1 7
31 7+1 7+1 7+1 7
32 8 8 8 8
NUMBER OF ROUNDS IN KNOCKOUT
TOURNAMENT

When the NO. of teams or players (N) is the

power of two (i.e. 2,4,8,16,32 and so on),
then the rounds will be the NO. of 2’s making
up N
Example, N = 8, NO. of rounds will be
2x2x2 = three 2’s = 3
When N is not the power of 2, the NO. of
rounds will be based on the next higher
power of 2. e.g. N = 9, the next higher power
of 2 is 16, which is 2x2x2x2 = four 2s = 4
METHOD OF FIXING BYES
Bye is an advantage to a team to play directly in
next round.
Byes will be fixed in the following manner:

lst bye will be given to the last team of lower half.

llnd bye will be given to the first team of upper half.
lllrd bye will be given to the first team of lower half.
lVth bye will be given to the last team of upper half.
The same sequence will be followed while assigning
the next bye or byes
 TOTAL NUMBER OF BYES

NO bye will be given to the power of two

teams (e.g. 2,4,8,16,32,etc.)

The no. of byes are calculated by

subtracting the team from next higher
power of two.
e.g. N = l l, 16 – l l = 5 byes (2x2x2x2 =16)
NO. of byes in upper half = NB- l/2
NO. of byes in lower half = NB + l/ 2
 SEEDING METHOD
In this method, the strong teams are
selected to keep them at appropriate place
in the fixture.
For the selection of strong teams, the
organisers must be well aware of the
previous performance of teams.
Generally, the number of seeded teams
shall be in the power of 2, i.e., 2,4,8,16 etc.
All the teams except the seeded teams are
kept in the fixture by lots.
 SPECIAL SEEDING
In special seeding, the seeded
players participate directly in the
quarter-final or semi-final.

They need not wait for longer

duration.
 LEAGUE/ ROUND ROBIN/ BERGER
SYSTEM
This tournament is known by three names.
Mr. Berger was the first person who imagine
about this tournament.
In this tournament, each team plays with
every other team once in single league and
play twice in double league.
In this tournament, every team plays with
every other team irrespective of victory or
defeat.
It is also known as best tournament because it
provides maximum number of opportunities to
the teams.
TYPES OF LEAGUE TOURNAMENT

Single League Tournament:- In this every

team plays with every other team once and
the number of matches is determined by:-
N(N-l)/2
Double League Tournament:- In this every
team plays with every other team twice and
the number of matches is determined by:-
N(N-l) where as ‘N’ is the total number of
participating teams.
 ADVANTAGES OF LEAGUE
TOURNAMENT
Only strong team get victory.
Every team gets maximum
opportunities.
Maximum number of matches are
there.
Easy to select good players.
The spectators get opportunity to
watch more matches.
 DISADVANTAGES OF LEAGUE
TOURNAMENT
It requires more time.
It costs more.
The teams coming from far and wide face
more problems because of waste of time
and money.
It needs more arrangements for sports
officials and teams.
Moral of teams becomes low due to their
defeat again and again in the tournament.
 PROCEDURE OF FIXTURE IN
LEAGUE TOURNAMENT
The following methods are used
for fixtures in league tournament:

Staircase method

Cyclic method
 STAIRCASE METHOD

In this method fixtures are made just like a

ladder or a staircase. This is the easiest
method because no bye is given to any even
or odd number of teams. e.g. for 5 teams:
1- 2
1-3 2-3
1-4 2-4 3-4
1-5 2-5 3-5 4-5
 CYCLIC METHOD
If the number of teams is in even no. team no. 1 is
fixed on the top of the right side and then move
other team numbers are in ascending order
consecutively downward and then moves upward
on the left side.
If the no. of teams is in odd no. the Bye is fixed
on the top of the right side, rest of the procedure
remains the same.
Teams are rotated in the clockwise direction.
In even no. teams, the no. of rounds will be (N – l ).
In odd no. teams, the no. of rounds will be N.
 EXAMPLE CYCLIC METHOD
Total number of teams = 5 (odd teams)
lR ll R lllR lVR VR
5 B 4 B 3 B 2 B 1 B

4 1 3 5 2 4 1 3 5 2

3 2 2 1 1 5 5 4 4 3

Total number of matches = N(N – l)/2

Total number of rounds = N
 EXAMPLE CYCLIC METHOD

Total number of teams = 6 (even teams)

lR llR lllR lVR VR

6 1 5 1 4 1 3 1 2 1

5 2 4 6 3 5 2 4 6 3

4 3 3 2 2 6 6 5 5 4

Total number of rounds = 5

Total number of matches = N(N – l)/2
METHOD OF DECIDING THE WINNER IN
LEAGUE TOURNAMENT
The team gets maximum points in a
tournament, is declared as winner.
Winner of the match = 2 points
Loser of the match = 0 point
Draw = 1 point
In addition to this, other methods are also
used to declare the winner.
 BRITISH METHOD
Divide the total points obtained by the total
possible points. e.g.

Percentage of points = Total points obtained x 100

Total possible points
 AMERICAN METHOD
Divide the number of games won by
the total number of games played.

Percentage
= Matches won x 100/Matches played
 COMBINATION TOURNAMENT

Combination tournaments are conducted

when the matches are to be played on zonal
basis. After that the winner of each zone can
participate at national level. The following
combination of tournaments are used.
Knock out cum Knock out
League cum League
Knock out cum League
League cum Knock out ( 2 e.g. for each type)
 MEANING OF INTRAMURAL
The word ‘Intramural’ is derived from the Latin
words ‘Intra’ and ‘Muralis’.
Intra means within
Muralis means wall
It means that the activities which are performed
within the walls or campus of an institution are
called ‘Intramurals’.
The motto of Intramural is “A game for each and
each for a game”.
Intramural competition is one of the best means to
motivate all the students of an institution for taking
part in games and sports.
 ORIGIN OF INTRAMURALS
In USA, the intramural of baseball was
organized in 1864. In 1925, every high
school started the mission to establish
intramural department in USA.

In India intramural is failure because most

of the parents want their children to
devote maximum time in studies.
SIGNIFICANCE OF INTRAMURALS

The following points can express the significance

of intramurals for students:-
Intramural are significant for physical, mental,
emotional and social development of students.
It lays stress on moral and ethical values.
It is necessary for the health development.
To tone up fighting instinct of students.
Provide opportunities to participate in games.
Essential for developing leadership qualities.
etc
 OBJECTIVES OF
INTRAMURALS
The various objectives of Intramural are:-

To provide opportunity to every student to

participate in games and sports.
To develop leadership qualities.
To develop feeling of sportsmanship.
To identify talented sportspersons.
To develop personality.
To provide experience to organize
competitions.
 MEANING OF
EXTRAMURALS
The word ‘Extramural’ is derived from the
Latin words ‘Extra’ and ‘Muralis’.
Extra means outside.
Muralis means Wall.
It means the activities, which are
performed outside the walls of an
institution or a school. It is also known as
Inter-school competitions.
 SIGNIFICANCE OF EXTRAMURAL
COMPETITIONS
The following points show the significance
of extramural competitions:-
Enhance the standard of sports.
Provide knowledge of sports techniques.
It broaden the base of sports.
Improve the standard of sports in
schools.
It improve games skill of the students.
 OBJECTIVES OF
EXTRAMURALS
To improve the standard of sports.
To provide experience to students.
To develop sportsmanship.
To broaden the base of sports.
To provide the knowledge of new rules.
To learn new techniques and
strategies.
To learn new skills from other players.
 SPORTS DAY
Sports day is organized so that the all-round
development of children could be attempted. Various
sports and recreational activities are included on
sports day.
Sports day is organized by each and every school. A
day is fixed for conducting sports day in a year.
By participating in activities students develop
leadership qualities. The health condition of children
is also improved as they take part in such activities.
Various social qualities such as honesty, brotherhood,
friendship etc. are developed in children as they take
part in sports activities.
 HEALTH RUNS
Health runs are a variety of marathons
organized to spread awareness of and
improve the physical health of the
members of a community.

They are planned and executed by the

health department, sports department or
social organisations focusing on health.
 BENEFITS OF HEALTH
RUNS
Easy to participate.
Promotion of healthiness and physical
fitness.
Unification of people from various social
groups.
Anyone can participate in health runs.
Exercise regularly in advance for health
runs.
The anatomical and physiological
factors becomes fit for the activity.
 RUN FOR FUN
Run for fun has the same purpose as health runs
to increase the sprit of physical fitness in the
public.
Its goal is to inspire the participants and
onlookers to stay healthy and exercise regularly.
Run for fun has the added element of being light-
hearted; the runners take part in cross country
running for the sake of recreation.
Though run for fun does not have to include an
agenda, it is often used to raise funds for charity.
RUN FOR SPECIFIC CAUSE
Run for specific causes are organized in honor
of a cause, spreading awareness of AIDS,
cancer, disabilities, etc.
There is no limitation regarding the age or
number of participants. The goal is to raise
funds for chosen cause.
They act as awareness campaigns in which
various kind of people can join. Many non-
profit bodies organize these runs. e.g.,
Mumbai marathon, Chennai marathon.
 RUN FOR UNITY
Run for unity are held to bring people from
different communities, caste and creeds
together under a single event to promote peace,
harmony and unity.
The scope may be national, or it may be a part of
a large international event.
Run for unity can also be special for some
countries where it is used to celebrate their
independence.
In these runs a lot of celebrities and renowned
personalities join the public to highlight the need
for respect for every religion in the country.
 UNIT – II

SPORTS
AND
NUTRITION
MEANING OF BALANCED DIET
A balanced diet contains all type of required nutrients
from all the food groups.
A balanced diet does not have a standard structure. It
should be planned according to the individual’s body
type. The following points must be taken care:-
The age, gender and body weight.
The activity level and eating habits.
The type of food included in diet.
There should be three to four meals a day.
The ratio of proteins, fats and carbohydrates should
be l:l:4
MEANING OF NUTRITION
Nutrition is defined as the science of
food and its relationship with health.
Nutrition is the science of foods which
comprises the dynamic process in which
the consumed food is digested,
nutrients are absorbed and distributed
to the tissues for utilization and wastes
are disposed of the body.
 MACRO NUTRIENTS
Macro nutrients constitute majority in
diet. They are taken in large amount. They
supply energy and are needed for growth
and maintenance of the body. They
include:-
Carbohydrates
Proteins
Fats
Water
 CARBOHYDRATES
Carbohydrates are organic compound which are
the primary source of energy. They are known as
‘energy giving food’ and are made of small and
simple sugars that enter the body as glucose.
They provide 17 kj/g of energy. 45-65% of our
total energy needs should come from
carbohydrates.
A carbohydrate molecule consist of
carbon(carbo), hydrogen(hydro) and oxygen(ate)
atoms, with a hydrogen oxygen atom ratio of 2:1
just like in water that is H2O.
TYPES OF CARBOHYDRATES
There are two types of carbohydrates:-

Simple carbohydrates are formed by

smaller chains, they are crystalline,
water soluble and give food a sweet
taste.
E.g., glucose, fructose, galactose,
sucrose, maotose and lactose
 COMPLEX CARBOHYDRATES
They are also known as Polysaccharides,
are formed by long chains, not sweet in
taste, insoluble in water, not crystalline.
The main difference between these
carbohydrates is their chemical
compositions.

e.g., starch, dextrin, glycogen and

cellulose.
EFFECT OF EXCESSIVE AND LACK OF
CARBOHYDRATES
Excessive intake can lead to health
conditions such as coronary heart
diseases, hypertension, diabetes and
stroke.
Lack of carbohydrates can lead to loose
skin, weight loss and fatigue.
Food rich in carbohydrate includes
cereals, pulses, dates, potato, banana,
gur, bajra, etc.
 PROTEINS
Proteins are substances that have carbon,
hydrogen, nitrogen, oxygen and sometimes
sulphur, phosphorus and iron.
Our body converts them to amino acids as
the large size of protein molecules make it
difficult for them to be used without being
broken down.
There are 20 amino acids out of which 9 must
be obtained from the food we eat.
Proteins are known as ‘building blocks of life’.
 INVOLVEMENT OF
PROTEINS
Proteins are involved in the production of
hormones, enzymes, tissues and antibodies;
regulation of water and acid balance in the
body; transportation of oxygen and
nutrients.
Deficiency may lead to marasmus and
kwashiorkor, low immunity, muscle pain,
fatigue. etc.
Excess may cause heart and liver problems.
 FATS
Fats are also known as Lipids. They are
composed of the elements carbon, oxygen
and hydrogen in the ratio 76:12:12.
Fats are a backup energy source, regulate the
body temperature, boost hormone
production and a good solvent for fat-soluble
vitamins( A, D, E and K).
It is recommended 20-35% of our daily
energy requirement should come from fats.
 TYPES OF FATS
There are three different groups of fats in diet:-
Saturated fats are present in packaged foods,
sea foods and dairy products. These have the
tendency to raise the level of cholesterol in
the blood stream and raise the risk of
cardiovascular diseases.
Polyunsaturated fats helps in lowering the
blood cholesterol and are slightly better than
mono-unsaturated fats.
Mono-unsaturated fats also helps in reducing
blood cholesterol.
 WATER
Water is made-up of hydrogen and
oxygen elements in the ratio 2:1.
It serves as a transporter of nutrients to
cells and remove waste through urine.
It controls body temperature, ionic
balance of the blood and improves body
metabolism.
It has zero calorie content.
 MICRO NUTRIENTS
Micronutrients are needed in small
quantities, though they are essential for our
health.
Commonly minerals and vitamins comes
under this category.
Their primary function is to enable chemical
reactions.
They are not responsible for the production
of energy.
 MINERALS
Approximately 4% of our body mass is
made-up of minerals, which are found in
an ionised state. Minerals are required for
healthy teeth, bones and muscles. The
minerals needed by our body are broadly
classified into two types:-
Macro-minerals:- 0.1g/day
Micro-minerals:- 0.01g/day( trace minerals)
 MACRO-MINERALS
Calcium is a macro-mineral, helps in
growth and development of bones and
teeth. It helps in blood clotting.
Its deficiency may cause rickets.
It is found in cheese, milk, orange juice,
eggs, green leafy vegetables.
Its daily value is 1g(approx.)
 POTASSIUM
It is one of the important mineral in diet. It keeps
the nervous and muscular system fit. It helps in
maintaining the amount of water in blood and
tissues.
The daily volume needed is ( 4,700mg) approx.
Low potassium causes hypokalemia, which
weakens our body.
It is found in whole grains, beans, banana, fish,
mushroom, potatoes, dark green leafy
vegetables etc.
 SODIUM
It helps in muscular activities and
transmission of nerve impulses.
The daily value for sodium is 2.3g approx.
Its deficiency causes hyponatremia, the
symptoms include vomiting, muscle
spasms.
It is found in table salt, meat, pickles, fast
foods.
 MAGNESIUM
Magnesium enables the proper functioning
of nerves and muscles, boosts the immune
system, normalises heart beat and
strengthen bones.
The daily value is 2,500 mg approx.
Its deficiency causes hypomegnesemia,
symptoms include impaired memory,
appetite loss, insomnia, and fatigue.
It is found in nuts, fish, bananas, dried fruits,
dark chocolate etc.
 PHOSPHORUS
It maintains the bones and teeth, and also
makes our gums healthy.
The daily value is 1250 mg approx.
Its deficiency may cause
hypophosphatemia, symptoms include
muscular dysfunction and weakness.
It is found in milk, meat, nuts, whole
grains etc.
 MICRO MINERALS
Iodine is an important hormone produced by
thyroid gland which are required for growth,
production of blood cells, metabolism,
reproduction, nerve and muscle function.
Lack of iodine intake causes enlargement of
thyroid gland.
The deficiency causes goiter.
The daily value is 150 mcg(micro grams).
Its main sources are sea food, fish, iodized
salt.
 IRON
It is required for production of
haemoglobin, the oxygen carrying protein
molecule.
Deficiency of iron causes anaemia.
The daily requirement is 18 mg approx.
The iron rich sources are red meat, fish,
poultry, whole grains, dark green leafy
vegetables.
 CHROMIUM
It stimulates insulin activity and regulates
blood sugar level.
Its deficiency increases the risk of
diabetes.
The daily value(DV) is 120 mcg/2000
calories.
It is mainly found in whole grains, cheese,
potatoes, tomatoes, nuts etc.
 COPPER
It helps iron in the formation of
haemoglobin. It is needed for iron
metabolism.
Insufficient intake leads to anaemia
and reduction in WBC count.
The daily value(DV) is 2mg approx.
The sources are liver, dark chocolates
etc.
 ZINC
It helps in developing strong immune
system, diabetes control, reduction of
stress, metabolism of energy and quicker
recovery from wounds.
The daily value(DV) is 11 mg/day.
The deficiency leads to hair loss, diarrhea,
appetite loss, pimples.
It is found in red meat, pumpkin seeds etc.
 VITAMINS
Vitamins are chemicals, which are
required in very small amount to
keep our body healthy. They
contribute to our energy level and
boost our immune system.
They are classified into two:-
Fat soluble vitamins
Water soluble vitamins
FAT SOLUBLE VITAMINS
Vitamin A – It was discovered by Elmer
MacCollum in 1913. It is needed for new
cell growth, vision, healthy skin, hairs
etc.
Its deficiency leads to night blindness.
The daily value(DV) is 2mg/day approx.
It is found in milk and milk products,
egg, cod liver oil, yellow vegetables,
papaya etc.
FAT SOLUBLE VITAMINS
Vitamin D along with calcium, helps in
building bones and keeping them strong. It
also blocks the release of parathyroid
hormone, which can reabsorb bone tissue,
making bones thin.
Its deficiency leads to rickets in children,
osteomalacia and osteoporosis in adults,
dental cavities and risk of cancer.
The daily value(DV) is 10 mcg.
It is found in raw milk, egg, mushrooms etc.
FAT SOLUBLE VITAMIN
Vitamin E act as antioxidant and protect
cells against the effects of free radicals. It
helps in formation of red blood cells, keeps
skin healthy, normal reproductive function
etc.
Its deficiency may leads to infertility,
muscles degeneration, paralysis.
Its daily value(DV) is 20 mg.
It is found in fruits, liver, pulses, cereals,
sea foods, dark green leafy vegetables etc.
FAT SOLUBLE VITAMINS
Vitamin K is necessary for normal blood
clotting, cell growth, prevention of
haemorrhage and excessive bleeding in
wounds.
Its deficiency leads to haemorrhage in
newborn, heavy menstrual cycle,gum
bleeding, anaemia.
The daily value(DV) is 138 mcg.
It is found in egg, meat, soybean, green
leafy vegetables.
 WATER SOLUBLE VITAMINS
Vitamin B Complex
Vitamins Scientific Approx. Deficiency diseases
name Daily value
B1 Thiamine 1.2 mg Skin and heart diseases, fatigue etc.

B2 Riboflavin 1.3 mg Weak immune system, skin prob.

B3 Niacin 16 mg Pellagra

B5 Pantothenic 5 mg Fatigue, insomnia, burning feet etc.

acid
B6 Pyridoxine 1.3 mg Depression, weak immune system

B7 Biotin 30 mg Hair loss, nausea, skin prob.

B9 Folic acid 400 mcg Anaemia, heart diseases

B12 cobalamin 2.4 mcg Anaemia, weakness, numbness in
body
 VITAMIN C
It helps in growth and repair of tissues,
healing of wounds, bone and tooth
formation, increasing the absorption and
utilization of iron.
Deficiency may result in scurvy, anaemia,
fatigue and weakness.
It is found in oranges, guava, strawberries,
dark green leafy vegetables, tomato etc.
The daily value(DV) is approx. 65-90 mg
 NUTRITIVE COMPONENTS OF
DIET
Nutritive components of diet consist
of:-

Macronutrients: Carbohydrates,
Proteins, Fats

Micronutrients: Vitamins, Minerals

NON NUTRITIVE COMPONENTS OF DIET

These components are compounds

absorbed from the food but not provide
energy in the form of calories. They are:
Fiber or roughage- The DV is approx. 30g
Water
Colour compounds
Flavour compounds
Plant compounds
 MEANING OF HEALTHY
WEIGHT
In 1998 study published by the
American National Institute of
Health, “A healthy weight is
considered to be one that is between
19 and 25 (BMI). If the BMI is between
25 and 29 an adult is considered
overweight. If the BMI is 30 or greater,
the person is considered to be obese”.
HOW TO MAINTAIN HEALTHY WEIGHT

Exercise regularly
Say no to alcohol, smoking and drugs
Eat the right number of meals
Avoid over eating
Change lifestyle for better results
Goal setting
Health, not wealth, is the key
Control calories count
 THE PITFALLS OF
DIETING
To catch with dieting is that without exercise, it
remains a temporary solution. Research has found
that 90% of dieters gain all their weight back,
sometimes even more than that.
In fact, there are various pitfalls of dieting that keeps
us away from reducing weight at a steady pace.
Skipping meals, avoiding exercise
Extreme reduction of calories
Restriction of selected nutrients
Intake of calories through drinking
Intake of pre-packaged and labelled foods etc.
 FOOD INTOLERANCE
Food intolerance occurs when a person has
difficulty in digesting a particular food.
Food intolerance is caused by complete
ineffectiveness of the body enzymes
responsible for breaking down or absorbing
the food.
Symptoms are vomiting, stomach pain,
diarrhoea, gas, cramps, heartburn, headache.
It can be avoided by dietary control.
 FOOD MYTHS
Food myths are unfounded and
unscientific myths surrounding the
consumption of particular foods, such as:
Potatoes make you obese.
Fat free products will help you to lose
weight.
Eggs causes heart problems.
Spicy food causes ulcer.
Eat less if you have fever.
UNIT - III
YOGA
AND
LIFESTYLE
ASANA AS PREVENTIVE
MEASURES
According to Patanjali, asana means,”Sthiram
Sukham Aasanam” i.e., “that position which is
comfortable and steady”.
Asanas as a preventive measure are useful in
many ways such as:
Improves mental health
Prevent bone related diseases
Dealing with obesity and diabetes
Improves flexibility and coordination
Removes stress and anxiety
 OBESITY
Obesity is that condition of the body in which
the amount of fat increases to extreme levels.
The condition when an individual weighs 20%
more than the ideal weight.
Obesity has become a universal problem. Obese
people are always prone to several potential
diseases such as arthritis, flat foot, diabetes,
liver problem, hypertension.
Obesity can be caused by the following factors:-
Genetics, overeating, frequency of eating,
physical inactivity, psychological factors etc.
 VAJRASANA
Vajrasana is a simple sitting pose which can be
practiced for 15-20 min. daily, especially after
meals as it speeds up digestion. It is also called
diamond pose.
Procedure:-
Benefits:- improves digestion, relief from
constipation, calm the nerves, make joints
flexible, strengthen the legs etc.
Contraindications:-Patients of knee and back
injuries should be extra careful while practicing.
 HASTASANA
Hastasana is a standing yoga pose, it is
also known as upward salute pose.
Procedure:-
Benefits:- improves flexibility, reduces
weight, improves digestion, reduce stress,
relief from sciatica etc.
Contraindications:- Person with shoulder
and neck injuries should avoid this pose.
 TRIKONASANA
Trikonasana is a standing yoga pose. It is also
known as triangle pose.
Procedure:-
Benefits:- relives gastritis, indigestion,
acidity, reduces weight, improves flexibility,
reduces stress and anxiety etc.
Contraindications:- Person having migraine,
diarrhea, blood pressure, injuries of neck and
back should avoid this pose.
ARDHA MATSYENDRASANA
Ardha Matsyendrasana is also known as Half
Lord of the fishes pose and half spinal twist pose
is a seated yoga pose.
It is named after Yogi Matsyendranath, who is
considered to be the father of Hatha Yoga.
Procedure:-
Benefits:- relief stiffness of back, improves
flexibility, improves blood circulation, improves
digestive system etc.
Contraindications:- Pregnant and menstruating
women, people with heart, spine, neck and discs
problem should avoid this pose.
 DIABETES
Diabetes Mellitus is a disease that causes sugar to build-
up in our blood. Our body uses hormone called Insulin to
control the level of sugar in our blood. When the body
fails to produce sufficient amount of insulin or when
insulin does not work properly, diabetes occurs.
This disease is also known as ‘blood sugar’, is
characterised by
Hyperglycaemia- high blood sugar level
Glucosuria- glucose in the urine
Polydipsia- excessive thirst
Polyphagia- excessive appetite
Symptoms:- tiredness, blurred vision, poor immunity,
excessive weight or weight loss etc.
 TYPES OF DIABETES
There are 3 main types of diabetes:-
Type l (insulin dependent) The pancreas
gland does not produce insulin.
Type 2 (insulin independent) normally
appears after the age of 40 in which cells fail
to respond to insulin properly.
Type 3 (gestational diabetes) It occurs when a
pregnant women without a history of
diabetes suddenly develop a high blood
sugar level.
 BHUJANGASANA
Bhujangasana is also known as cobra pose, it is
back bending pose. It should be done early
morning and empty stomach.
Procedure:-
Benefits:- Strengthen arms and legs, improves
function of liver, kidney, pancreas, gall bladder,
it cures acidity, indigestion and constipation,
controls weight and diabetes.
Contraindications:- Those with back, neck,
hernia, pregnant women should avoid this pose.
 PASCHIMOTTANASANA
It is also known as seated forward bend pose
for stretching the spine.
Procedure:-
Benefits:- stimulates the functioning of
abdominal organs, improves blood
circulation, removes constipation and belly
fat, beneficial for diabetic people.
Contraindications:- pregnant women,
abdominal surgery, disc problem people
should avoid this pose.
 PAVANMUKTASANA
Pavanmuktasana is also known as wind
liberating pose.
Procedure:-
Benefits:- give massage to abdominal organs,
releases gas, burn fats, boost blood
circulation.
Contraindications:-Those have hernia, piles,
back and neck problems, high blood pressure,
heart problem and pregnant women should
avoid this asana.
ARDHA MATSYENDRASANA

Discussed
In
obesity
 ASTHMA
Asthma is a respiratory disease in which the
airways become blocked or narrowed,
resulting in breathing difficulty.
Symptoms include extra mucus, excessive
coughing and shortness of breath.
Asthma tends to occur in morning and nights
– especially during colder hours. It is an
incurable disease, but one can control.
Causes includes genetic factors, allergic or
non allergic, respiratory infections.
 SUKHASANA
It is also known as decent pose, easy pose or
pleasant pose. It is simple sitting pose in
cross-legged position.
Procedure:-
Benefits:- It open the air passage, brings a
sense of calmness, reducing stress, fatigue
and anxiety, flexible the knee and ankle
joints etc.
Contraindications:- It should be avoided by
persons having knee, ankle and hip injuries.
 CHAKRASANA
Chakrasana is upward facing bow pose, is a back-
bending pose commonly referred to as ‘back
bridge’ in acrobatics and gymnastics.
Procedure:-
Benefits:- It open up the lungs, stimulates the
thyroid and pituitary glands, strengthen arms
and legs, improves flexibility.
Contraindications:- Persons suffering from
headache, back injuries, high blood pressure,
diarrhoea, hernia and heart problems should
avoid this pose.
 GOMUKHASANA
It is also known as cow face pose. It is so
named because the overall position of the
thighs, calves and feet of a person has look
like face of a cow.
Procedure:-
Benefits:- stretches shoulder, expands chest,
improves flexibility etc.
Contraindications:-This asana is avoided by
those who have back, neck and knee injuries.
 PARVATASANA
It is also known as mountain pose, is easy to
perform in sitting posture.
Procedure:-
Benefits:- stretches the entire body,
improves blood circulation, improves
flexibility, good for asthma patients,
stimulates growth hormones.
Contraindications:- Person having knee,
ankle, shoulder injuries should avoid this
pose.
 BHUJANGASANA
AND
PASCHIMOTTANASANA

DISCUSSED
IN
DIABETES
 MATSYASANA
It is also known as fish pose.
Procedure:-
Benefits:- expands the chest, increases lungs
capacity, strengthen back muscles, good for
person suffering from depression and anxiety,
tones the pituitary, parathyroid and pineal
glands.
Contraindications:- Individual suffering from
high or low blood pressure, insomnia and
migraine should avoid this asana.
 HYPERTENSION
An increase in blood pressure beyond normal
level is called hypertension. Heart contracts, it
pushes the blood in the arteries. This pressure is
called Systolic blood pressure. When the heart
muscle relaxed between beats, it is said to be in
diastolic mode.
Normal blood pressure at rest should be within
the range of 100-140mm/Hg(systolic) and
60-90mm/Hg(diastolic)
It may lead to strokes, arterial diseases, kidney
diseases and a major cause of death.
CAUSES OF HYPERTENSION
Genetic causes

Unhealthy lifestyle

Obesity

Lack of exercise and many more

 TADASANA
It is also known as palm tree pose.
Procedure:-
Benefits:- stretches whole spine, improve
blood flow, helps to focus, improves
posture, strengthen thighs, knees and
ankles, increases flexibility.
Contraindication:- This asana should be
avoided in pregnancy, leg injuries etc.
DISCUSSED EARLIER
VAJRASANA

PAVANMUKTASANA

ARDHA CHAKRASANA

BHUJANGASANA
 SHAVASANA
It resembles the posture of a dead body. It
requires complete relaxation of the body and
mind.
Procedure:-
Benefits:- helps in reducing blood pressure,
improves concentration, memory retention,
boosts energy level and enhances
productivity.
Contraindication:- It can be done by anyone
unless doctor advise them not to lie on back.
 BACK PAIN
Back pain is pain felt in the back and may be:-
Neck pain – Cervical region
Middle back pain – Thoracic region
Lower back pain – Lumber region
Tail bone – coccydynia region
The common causes of back pain are
incorrect body posture, poor build of the
body, excessive weight, injuries, lack of
exercise etc.
DISCUSSED EARLIER
TADASANA

ARDHA MATSYENDRASANA

BHUJANGASANA
 VAKRASANA
It is also known as half spinal twist pose and
is simplified from Ardha Matsyendrasana.
Procedure:-
Benefits:- reduce abdominal fat, make the
spine supple, give massage to abdominal
organs, improves the functioning of internal
organs.
Contraindications:- Person suffering from
abdominal problems, spine and leg injuries.
 SHALABHASANA
It is also known as grasshopper
pose(locust).
Procedure:-
Benefits:- improves flexibility of spine,
reduce fat, helpful in all abdomen
problems.
Contraindications:- Person with spine and
knee problem should avoid this pose.
 UNIT – IV
PHYSICAL EDUCATION AND SPORTS FOR

CWSN

(CHILDREN WITH SPECIAL NEEDS – DIVYANG)

 CONCEPT OF DISABILITY
Disability can be understood as a condition of a
person where he is unable to perform the day-to-
day common task due to functional disability of
any body system.
It can be seen in the area of physical, mental,
sensory, developmental or may be combination
of some or few of these.
According to WHO,” A disability is a restriction
or lack of ability to perform an activity in the
manner or within the range considered normal
for a human being.”
CONCEPT OF DISORDER
Disorder is an illness or a dysfunctional factor
that affect the physiology/ psychology of an
individual. It can be structural or functional.
Structural disorder is visible, some part or other
of the body is observably different from normal.
Functional disorder is less noticeable. It is
psychological and known as disorder of mind.
The inner chemistry of a system is disturbed by
the malfunctioning of an organ. It may be
speech, behaviour, understanding, reaction time
etc.
TYPES OF DISABILITY
Cognitive Disability:- In this individual face
problems while assimilating, storing,
processing and producing information, which
may further lead to difficulties at performing
motor functions.
It hampers the individual’s capacity to
acquire knowledge, pay attention, make
judgements etc.
It may be classified as:- Memory disorder,
Hyperactivity, Dyslexia.
 TYPES OF DISABILITY
Intellectual Disability:- It occurs before the age
of l8 years. A child with intellectual disability will
have the limitations in adaptive behaviour
patterns.
In this child have limitations in the functioning of
mental capacity such as learning, reasoning,
problem-solving and IQ level.
A child with intellectual disability will show
limitations in poor interpersonal relations, low in
the concept of language, daily living activities
will be slow. etc.
TYPES OF DISABILITY
Physical Disability:- means the limitations
on a person’s physical functioning. This
may affect the person’s movement,
mobility, strength, speed, posture and so
on.

Causes are genetic disorder, muscle

dystrophy, accidents, spinal injuries,
serious illness, malnutrition etc.
 TYPES OF DISORDER
ADHD ( Attention Deficit Hyperactivity Disorder).
It is a neurodevelopmental problem and
considered mental disorder. Child face problem
in paying attention, controlling hyperactive
behaviour. He feels restless and not able to sit
still.
Symptoms:- forgetful, problem in paying
attention, unable to sit still, loses his personal
items, careless mistakes, talk excessively, loses
temper easily.
Causes:- Genetic, brain injuries, substance abuse
 SPD ( SENSORY PROCESSING
DISORDER)
In this the brain is not able to integrate
the sensory information and the sensory
response becomes poor or sometimes
slow.
A child with SPD becomes oversensitive to
things e.g., natural light, gentle touch,
common sound, textures of certain food
or smells can disturb him and cause
vomiting, illness and over reaction.
 ASD ( AUTISM SPECTRUM
DISORDER)
It is a spectrum of developmental disorder. A
child’s skill performance can be graded at
various levels i.e., mild, moderate or severe
depending upon the symptoms.
Causes:- Genetics, neurology, medical
conditions, premature birth etc.
Symptoms:- resisting touch, play alone, sustain
eye contact, fail to express emotions or feelings,
repetitive movements, cause harm to self, odd
motor coordination of the body.
 ODD (OPPOSITIONAL DEFIANT
DISORDER)
In this a child show a persistent pattern of
anger, irritability, arguing and disobedient
behaviour.
Symptoms:- short temper, fight, argue,
disobey rules, blame others, frustration, low
self esteem, poor social skills, poor
concentration.
Causes:- Genetics, neurology, environment,
lack of friends etc.
 OCD (OBSESSIVE-COMPULSIVE
DISORDER)
It is actually an anxiety disorder which
increases the worry in the person’s life.
Symptoms:- Washing hands again and
again, over conscious about arranging
things, repeated action of checking etc.
Causes:- Genetics, environmental factors,
anxiety, emotional instability, depression,
behavioural aggression etc.
 DISABILITY ETIQUETTES
It is simply the way in which you can make a
person with special needs comfortable in their
own way. People with special needs may need
our help but their consent should be taken first.
They need equal treatment as normally we
would treat normal persons.
Some common etiquette are:- use of language i.
e., visually impaired person, person who uses
wheel chair etc., speak normally as possible, ask
short questions, while talking to them keep
ourselves at eye level, speak directly to them
without interpreter.
 ADVANTAGE OF PHYSICAL ACTIVITIES
FOR CHILDREN WITH SPECIAL NEEDS

It is a universal fact that physical activities

enhance the quality of life and productivity of a
person.
Exposure to physical activity will certainly help
them to uplift their lifestyle but at the same time
their specific requirements need to be taken care
of.
In other words, if the physical activities are
planned according to his disability type and level
of impairment it is certainly going to benefit the
child.
ADVANTAGES OF PHYSICAL ACTIVITIES

It improves motor skills and physical

fitness.
Develop hand-eye coordination.
Good for mental functions and emotional
stability.
Improves self-esteem.
Physical activities sharpen the mind.
Social life of the child improves.
To establish relationship with his peers etc.
STRATEGIES TO MAKE PHYSICAL ACTIVITIES
ASSESSABLE FOR CHILDREN WITH SPECIAL
NEEDS
No doubt the attitude towards people with
special needs has changed in the society with
Indian athletes winning 2 Gold, 1 Silver and 1
Bronze medals in the 2016 Summer Paralympics
at Rio de Janeiro.
The Govt. at the centre and the state should take
a firm step to make physical activity assessable
for all the children with special needs.
The Govt. plan is only successful when support
from the people of the society are given
wholeheartedly.
 INITIATIVES
All school admit children with special needs.
Trained persons should be made available.
Activities are conducted with proper
supervision.
District, state and national level competitions
must be organised for special children.
Equipment are made available.
The attitude of the people needs to be
changed towards the children with special
needs.
 UNIT - V
CHILDREN
AND
WOMEN IN SPORTS
 MEANING OF MOTOR
DEVELOPMENT
The growth of movement and various
motor abilities from birth till death is
called motor development.
It include all the motor movements of the
body which include “ the movements of
the eyes, arms, legs and hands, which in
turn provide most of the perceptual
information infants receive.” –Adolph and
Berger (2006).
 TYPES OF MOTOR DEVELOPMENT

1. Gross Motor Development: It is the

development of the large muscles in a
child’s body. It helps the child to sit,
stand, walk, run and so on.
2. Fine Motor Development: It is the
development of small muscles which
helps in the movement of hands, wrists,
fingers. It include picking up objects,
pen, ball etc.
STAGES OF MOTOR DEVELOPMENT

There are three stages of motor

development:
1. Early Childhood (2 to 6 years): It is a
period of most rapid development of
motor behavior and also known as
preschool years.
Child can walk around obstacles, climb stairs,
learn to jump up and down.
Systematic training in sports like gymnastics
and swimming can begun at this stage.
MIDDLE CHILDHOOD (7 TO 10 YEARS)

A child learns to develop hand-eye

coordination and balance. He learns to
ride a bicycle. By 8 years, child has good
finger control. At 9 years, children are
quite good at handling tools.

The urge for competition among children

of their own age group starts during this
phase.
 LATE CHILDHOOD (11 TO 12
YEARS)
There is a rapid height gain. At 12 years,
puberty begins.
Coaches also start encouraging children to
develop their technical skills with an
increasing emphasis on strategies and
tactics.
In this period most of the complex skills
are mastered by boys and girls for the
competitive events.
 FACTORS AFFECTING MOTOR
DEVELOPMENT
Motor development in children depends on many factors:

Biological factors
Environmental factors
Nutritional factors
Physical activities
Opportunities given to children
Sensory impairments affect motor development
Postural deformities
Obesity
 EXERCISE GUIDELINES AT DIFFERENT
STAGES OF GROWTH AND DEVELOPMENT

AGE GROUP EXERCISE GUIDELINES

Children between 0-5 In Infants- grasping, crawling, pushing and

years (infant and pulling.
toddlers) In Toddlers- hopping, running, ball games etc.
In children below 5 years- climbing, riding,
chasing games, running etc.
Children between 5-8 Catching a ball, short distance running,
years throwing, jumping, coordinative abilities etc.
Children between 9-12 Playing safe games, flexibility exercises, riding
years bicycle

Children between 13-19 All games and sports can be played at this
years stage.
 POSTURE
According to Avery, “Good posture is one
in which the body is so balanced as to
produce least fatigue.”

According to Morrison, “There is no

definite form, shape or standard for any
part of the body or for the body as a
whole. It is impossible, therefore, to have
a definite standard as regards posture.”
COMMON POSTURAL DEFORMITIES

Spinal Curvature: Viewed laterally, the

lumber spine is characterised by a moderate
anterior hyperextension curve, i.e.,
everybody’s spine has some form of
curvature. Spinal curve helps our back to
absorb shock.
There are three types of spinal curvatures:
Kyphosis
Lordosis
Scoliosis
 KYPHOSIS
It is derived from a Greek word ‘Kyphos’
which means ‘a hump.’ In this abnormal
curvature of the spine occurs in the backward,
often causing depression of the chest. It is
also known as round back or humpback.
Causes: malnutrition, illness, insufficient
exercises, rickets, weak muscles, ageing,
arthritis, habit of doing work by leaning
forward.
 PREVENTIVE AND CORRECTIVE
MEASURES OF KYPHOSIS

Keep a pillow under your back while sleeping.

Perform Dhanurasana and Chakrasana regularly.
Avoid carrying heavy weight.
Massaging the muscles of back and thoracic.
Lie in prone position, hands on hips, raise your
head and chest, hold the position.
Lie on the floor with a foam roller under your mid
back. Gently roll up and down on the foam roller.
After sitting on a chair bend your head at the back.
 LORDOSIS
Lordosis is the excessive inward curvature
of spine resulting in a forward curve in the
lumber region. It can be corrected at early
stage.

Causes: improper environment, obesity,

spondylolysis, osteoporosis, excessive
intake of ffood, physical inactivity are the
major causes of lordosis.
 PREVENTIVE AND CORRECTIVE
MEASURES OF LORDOSIS

To control the weight especially at early

age.
Balanced diet should be taken.
While carrying weight body remain in
straight line.
Perform Pavanmuktasana, Halasana,
Naukasana and other forward bending
postures.
Stand straight and bend forward from hip
level, to touch the toes.
 SCOLIOSIS
Scoliosis is the abnormal lateral curvature of
the spine. It can be bending, twisting or
rotating of the spine. In this people develop
additional sideways curves on either side of
the body and called scoliotic curves.
Thus, the bones of the spine twisted
together forming a ‘C’ or ‘S’ shape.
Causes: disease in joints, polio, rickets, poor
posture, partial deafness and carrying heavy
load on one shoulder etc.
 PREVENTIVE AND CORRECTIVE
MEASURES OF SCOLIOSIS

Take balanced diet.

Avoid carrying heavy weight on shoulders.
Hang on horizontal bar and rotate the
body in clockwise and anticlockwise
direction.
Swim using Breaststroke.
Bending the body in the opposite direction
of the deformity.
Simply hang on horizontal bar and twist
the body.
 FLAT FOOT
Flat foot is natural and common in infants, it
usually disappears when they attain
childhood. If it still persists in childhood then
it becomes a postural deformity.
It is easy to diagnose flat foot by using the
‘wet test’ method.
Causes: obesity, weak muscles in feet,
uncomfortable shoes, foot injuries, carrying
heavy load for longer period, forcing the
baby to walk at early stage etc.
 PREVENTIVE AND CORRECTIVE
MEASURES OF FLAT FOOT

Wearing comfortable shoes with arch support.

Maintain proper body weight.
Infants should not be compelled to walk at
very early stage.
Avoid high heel shoes.
Walking on heel, toes and lateral border.
Make the fist with the foot.
Regular skipping.
Sit in Vajrasana etc.
 KNOCK KNEE
The scientific name of knock knee is ‘Genu
Valgum.’ In this deformity the knees knock
while walking or running and the feet and
ankles are far apart than normal.

Causes: lack of vitamin D, rickets,

osteoporosis, arthritis, obesity, injury of
knees, carrying heavy load at early age,
toddlers should not be compelled to walk at
very early stage.
 PREVENTIVE AND CORRECTIVE
MEASURES OF KNOCK KNEE

Daily cycling and horse riding for 20-30 min.

Keep a pillow between the legs and tie-up
from ankles.
Special shoes are to be used.
Perform Padmasana and Gomukhasana
daily.
Supplement of vitamin D, calcium,
phosphorus should be taken.
 BOW LEGS
It is the condition of physical deformity
marked by an outward bowing of the leg, i.e.
knees are wide apart and ankles are touching.

When standing with feet together, the

individual legs appear like an archer’s bow.

Causes: Rickets, Lack of Calcium,

Phosphorus and Vitamin D, Knee injuries,
forcing babies to walk at very early age etc.
 PREVENTIVE AND CORRECTIVE
MEASURES OF BOW LEGS

Vitamin D is in recommended amount.

Intake well balanced diet.
Special shoes should be used.
Walk on inner edge of feet.
While walking toes must point straight.
Proper body weight should be maintained.
Never force the babies to walk at very early
age.
 ROUND SHOULDERS
This postural abnormality is characterised
by a drooping shoulder which appears
round and a slight forward bending of the
back.

Causes: Heredity factors, tight clothing

and shoes, poor posture of sitting,
standing and walking, lack of exercise.
 PREVENTIVE AND CORRECTIVE
MEASURES OF ROUND SHOULDER

Walk, stand and sit straight.

Do not wear tight cloths and high heel
shoes.
Hang on horizontal bar for some time.
Perform Dhanur and Chakra asana daily.
Place the tip of fingers of both hands on
shoulders and encircle the elbows in
clockwise and anticlockwise direction.
 SPORTS PARTICIPATION OF
WOMEN IN INDIA
Women were barred from participation as
well as watching the Olympic Games in
ancient Greece.
A separate athletic event for women was
held at Olympia, known as the HERAEAN
GAMES. This event, started by Hippodameia,
the wife of the king who founded the
Olympics, was dedicated to the goddess
HARA.
Cont.,
 SPORTS PARTICIPATION OF
WOMEN IN INDIA
We can trace the history of women’s
participation in sports back to 19th century.
Though this small population of
sportswomen mostly belong to the upper
social classes.

The first time women participated in the

Olympics was in 1900 Paris, only 22 women
participated in two events golf and tennis.
Cont.,
 SPORTS PARTICIPATION OF
WOMEN IN INDIA
The 21st century was a turning point in
women’s sports history. 4069 women
participated in the 2000 Sydney Olympics,
out of 10,500 participants.

In 2008 Beijing Olympics, out of 10,700

participants, 4637 were women.

In 2016 Rio Olympics 45% were women,

which was the highest number ever recorded.
 ENTRY OF INDIAN WOMEN IN
INTERNATIONAL ARENA
In 1952, Helsinki Olympics 4 Indian women take
part. The first Indian woman to win a medal in
Olympics was Karnam Malleswari in
weightlifting at Sydney Olympic 2000. In 2008,
only 26 Indian women participated at Olympic
Games. For first time in 2012 London Olympics,
women Boxers competed and India’s M C Mary
Kom won a bronze medal and Saina Nehwal also
won bronze in Badminton. In 2016 Rio Olympic,
first silver medal was won by P V Sindhu in
Badminton and Sakshi Malik won bronze in
wrestling. Cont.,
 ENTRY OF INDIAN WOMEN IN
INTERNATIONAL ARENA
There are many other sports women who have
brought glory to the country, in Asian Games,
commonwealth Games, World cups and other
International events.
In spite of all these achievements, sportswomen
are not given due recognition in India. There is a
social stigma attached to participation in sports,
which is primarily seen as a male domain.
Society looks on a women only as a housewife
and child-bearer. Such an outlook is even more
prominent in India. Cont.,
 ENTRY OF INDIAN WOMEN IN
INTERNATIONAL ARENA
Sports for women is not given enough media
coverage and lacks the interest of spectators,
inadequate monetary benefits and funding.
These are the harsh realities faced by every
sportswomen in India.
More and more women are breaking records and
making India proud at the national and
International level in sports.
Governing bodies need to acknowledge this and
give them their support instead of creating social
barriers and treating them unfairly.
WHY FEWER WOMEN PARTICIPATE
IN SPORTS
Lack of adequate legislation for gender equality.
Lack of time to dedicate to sports.
Lack of self confidence.
Lack of interest.
Lack of female sportspersons as role models.
Lack of fitness and wellness movement.
Lack of personal safety.
Lack of proper sports facilities.
Lack of female coaches.
Attitude of society towards women sports.
 SOCIAL CONSIDERATION
MENARCHE
The onset of the first menstrual bleeding or
period in a female is called menarche. The
average age for menarche ranges from 12-14
years. Sometimes, menarche may begin at 8-9
years of age or at the age of 16 years or more.
Either delayed or early, menarche is a sign that
the female body is developing and taking a
definite step towards maturity.
Delayed menarche can be advantageous to
women in gymnastics. Early menarche get more
adipose tissues and average weight gives
advantage in swimming.
 MENSTRUAL DYSFUNCTION
The average menstrual cycle consists of 21-35
days and menstrual bleeding or periods occur
during the first 2-7 days of the cycle. Each
cycle ends on the first day of the next
menstrual bleeding.
Any abnormality or irregularity in this
process is termed as menstrual dysfunction.
About 9-30% of women suffer from
menstrual dysfunction of one form or the
other. The common dysfunctions are:
 AMENORRHOEA
A case of delayed menarche or a case of
absence of menstrual period for 6 months
or more after the last period is called
amenorrhoea.
Causes: intensive exercise on a regular
basis, eating disorder, hormonal changes,
medication, low body weight etc.
 DYSMENORRHOEA
A menstrual period accompanied by
sharp pain or cramp in the lower
abdomen and pelvic area is called
dysmenorrhoea or painful
menstruation.
PREMENSTRUAL SYNDROME

Experiencing symptoms like pain

in back, legs, abdomen,
irritability, mood swing,
headache constipation,
depression, emotional stress etc.
 MANORRHAGIA OR HEAVY
PERIODS
Normally the menstrual flow is heavy
at first and then gradually decreases.
But increased and heavy flow at
regular intervals or a loss of more
than 80 ml of blood during each
menstrual bleeding indicates heavy
periods.
 IRREGULAR PERIODS

Mostly, menstrual cycle form a

regular pattern of every 21-35 days
after 1-3 years from the first bleeding
or menarche. For some females,
periods might skip altogether for
months or come earlier than
expected.
 PROLONGED PERIODS

On an average, the menstrual

bleeding or periods lasts about
2-7 days. Prolonged periods are
longer than this duration and
occur at unpredictable intervals.
 DELAY IN MENARCHE
The average age of menarche in a
female ranges from 12-14 years.
If it is later than 14 years and above,
it is a case of delayed menarche,
which is also termed as primary
amenorrhoea.
At times, it may be as late as in 18
years of age or more.
 MENSTRUATION AND SPORTS
PARTICIPATION
The majority of people believed that taking part in
exercises and sports activities during menstruation
causes serious damage to health and affects women’s
sports performance.
But it does not create drastic consequences or inhibit
their performances. It is simply a normal cycle every
healthy women experiences during her reproductive
years.
Recent studies show that women perform even better
during their periods. Paula Radcliffe, the British
marathon runner, set her first world record in 2002 on
the first day of her periods. Therefore, menstruation
should not be treated as a setback of being a women.
 FEMALE ATHLETES TRIAD
It is serious disorder of three interrelated medical
conditions, energy deficiency with or without eating
disorder, menstrual disturbances, and reduced bone
mineral density which is likely to cause osteoporosis.
Over the years, cases of female athlete triad have
increased with the rise of women’s participation in
sports, especially in athletics. But this should not
deter them from taking part in sports because the
benefits of sports removes the negative effects.
 OSTEOPOROSIS
It is a condition in which the density and
strength of the bone is reduced, making it
vulnerable to frequent fractures and bone
injuries. This is why osteoporosis is fatal
to female athletes and their athletic
careers.
Calcium deficiency can lead to
osteoporosis. Add Vitamin D in the diet
because it helps in absorption of calcium
in the body.
 AMENORRHOEA
Our bones are constantly breaking down and
rebuilding again to maintain their structure and
strength. Estrogen is essential to keep a balance
between the two and helps absorption of
calcium.
Absence of menstrual periods in women during
the reproductive years is called amenorrhoea. It
is of two types (Primary and Secondary).
Causes: Hormonal Disturbances, Intensive
Exercise, Low Body Weight, Insufficient Calorie
Intake
 EATING DISORDER
Eating disorders are a range of
psychological disorders in which a
person’s eating behavior is abnormal.
Eating disorders may include inadequate
or excessive food intake which can
ultimately harm an individual’s well being.
Major eating disorders include:-
Anorexia Nervosa
Bulimia Nervosa
 ANOREXIA NERVOSA
Anorexia nervosa is an eating disorder in which
the patients have an obsessive fear of gaining
weight. They have an unrealistic perception of
body image and view themselves as overweight
even when they are clearly underweight.
It is divided into two types:
Restricting type
Purging/ Binge-eating type
Causes: Psychological factors, Social factors,
Biological factors
 SYMPTOMS, PREVENTION,
MANAGEMENT OF ANOREXIA
Symptoms: Physical, Emotional and Behavioural .
Prevention: There are many ways adult can discuss
with children and educate them on the illness, so
that they do not become its victim.
Management:
To accept the reality of the situation.
To regain the appropriate weight as per the
individual’s height and age.
Individual psychotherapy might be needed.
Antidepressants are often required to aid the
process of recovery.
 BULIMIA NERVOSA
It is an eating disorder in which the patient
consumes a large quantity of food within a short
period and subsequently ejects it from the body
through vomiting. It is of two types:
Purging Bulimia – Patient undergoes self-
induced vomiting to remove the food from the
body before it gets digested.
Non-Purging Bulimia – Individual use fasting,
dieting to prevent weight gain.
CAUSES OF BULIMIA
Genetic factor
Psychological factors
Performance pressure in sports
Social factors
Symptoms: vomiting, dehydration,
undergo extreme exercise, salivary
gland swollen etc.
 PREVENTION & TREATMENT OF
BULIMIA
Bulimia cannot be prevented by pills and
vaccines. The best way to avoid it is to be
educated about it from an early stage.
The following steps are involved in the
treatment of bulimia:
Psychological treatment
Healthy weight and proper nutrition
Exercise correctly
 UNIT – VI
TEST
&
MEASUREMENT
IN
SPORTS
 MOTOR FITNESS TEST-
AAHPER
Motor fitness is a term that describes an
athlete’s ability to perform effectively
during sports or other physical activity.
An athlete’s motor fitness is a
combination of five different components,
each of which is essential for high levels of
performance.
The following items are in test battery:
50 M STANDING START
Purpose: To measure speed.

Procedure: The student is asked to

run 50 yard/meter and the time taken
is recorded as the score in seconds.
 600 M RUN/WALK
Purpose: To measure endurance.

Procedure: The subject is asked to or

walk for a distance of 600 yards/
meters from the starting line and the
time taken is recorded in minutes and
seconds.
 SIT AND REACH TEST
Purpose: To measure flexibility.
Procedure: Student sit on a flat surface with
their legs extended in front of them, toes
pointing up and feet slightly apart. The sole of
the feet should rest against the base of a flat
vertical surface. A ruler is placed on the ground
between the legs. Place one hand on the top of
the other, student is asked to reach slowly
forward. Student hold the final position and the
distance reached is measured.
 PARTIAL CURL UP/FLEXED LEG SIT-
UPS
Purpose: To measure abdominal strength and
endurance.
Procedure: The student is asked to lie on his
back and keep the knees bent at an angle of 90
degrees, hands behind the neck with fingers
interlocked.
The feet are held by a partner and the student
perform sit-ups. The score is maximum number
of sit-ups done in 1 minute.
 PUSH UPS (BOYS)
Purpose: To measure the muscular strength
of arms and upper body.
Procedure: The push-up begins with the
hands and toes touching the ground, and the
body and legs in a straight line. The feet
slightly apart and arms are at shoulder width.
The student lowers the body until there is 90-
degree angle at the elbows, then returns to
the starting position. The maximum number
of correct push-ups performed are noted.
 MODIFIED PUSH UPS
(GIRLS)
Purpose: To measure the muscular strength
of arms and upper body.
Procedure: The push-up begins in a kneeling
position, with the hands and knees touching
the ground. The student lowers the body
until there is a 90-degree angle at the elbow,
then returns to the starting position. The
maximum number of correct push-ups
performed are noted.
STANDING BROAD JUMP
Purpose: To measure explosive strength of
legs.
Procedure: Student stand on take-off line
with feet apart. The student then swings the
arms and bends the knees, then jumps into
the long jump pit. The distance from the
take-off line to the heel is measured in feet
and inches.
3 trials are given and the best score of the
three is recorded as the final score.
AGILITY-4X10 M SHUTTLE RUN

Purpose: To measure agility and speed.

Procedure: Two parallel lines are marked on
ground 30 feet apart, two wooden blocks are
placed behind the other line.
On start, the student runs towards the
wooden blocks, pick one of them and runs
back to starting line. Then he run back and
picks up the second one. Two trials are
allowed, the best one is taken as the final
score.
 GENERAL MOTOR FITNESS(BARROW
THREE- ITEM GENERAL MOTOR
ABILITY)
It is the ability to perform various motor
movements, from the fundamental (like walking,
running, etc.) to the complicated ( like cartwheel
).
The higher the level of general motor ability, the
more varied and more effective the motor skills
an individual can execute.
General motor ability is affected by physiological
factors such as composition of muscles, age,
gender, bone structure and environmental
factors.
 BARROW THREE ITEM TEST FOR
MOTOR ABILITY

Dr. Harold M Barrow, head of the Physical

Education Department at Wake Forest
College, Winston-Salem, North Carolina,
developed several test in 1953 to evaluate
the motor abilities of his students.
One of the batteries of tests consisted of
three items: Standing Broad Jump, Zig Zag
Run and Medicine Ball Put to measure power,
agility and strength respectively.
STANDING BROAD JUMP
The athlete stand behind the take-off line with
feet slightly apart. The athlete bends the knees
and swing the arms to propel himself forward.
Each athlete allowed to take one practice jump
and then undergo three trials. The distance of all
trials are measured, and best one is recorded in
feet and inches. The test determines explosive
power of legs.
Measurement were taken from the take-off
board to the back of the heel.
 STANDING BROAD JUMP
GENDER EXCELLENT ABOVE AVERAGE BELOW POOR
AVERAGE AVERAGE

MALE > 3.0 m 2.7 m 2.5 m 2.3 m <2.0 m

FEMALE > 2.8 m 2.5 m 2.2 m 1.9 m < 1.7 m

 ZIG ZAG RUN
In this test, a 16 by 10 feet rectangular course
was set-up. Cones/ Bowling pins were placed
in the centre and at each corner.
The distance had to be run in the form of the
figure 8 three times.
The time is recorded in seconds. This test
measures the agility and ability to accelerate.
ZIG ZAG RUN
 ZIG ZAG RUN
CATEGORY MALES FEMALES
EXCELLENT < 15.2 < 17.0
GOOD 15.2 – 16.1 17.0 – 17.9
AVERAGE 16.2 – 18.1 18.0 – 21.7
FAIR 18.2 – 18.3 21.8 – 23
POOR > 18.3 > 23.0
 MEDICINE BALL PUT
Two lines are marked 15 feet between them.
This was done to allow the student to run
before throwing the ball at the finish line.
Student is allowed one practice put and three
trials. The best trial is was recorded in feet
and inches.
For boys 3 kg and for girls 1 kg ball is
recommended. The test measures upper
body strength.
MEASUREMENT OF CARDIOVASCULAR
FITNESS

Cardiovascular fitness is the ability of the

Heart, Blood cells and Lungs to supply
oxygen rich blood to the working muscle
tissues and the ability of the muscles to
use oxygen to produce energy for
movement.
Cardiovascular fitness can be measured
using the following tests:
 HARVARD STEP TEST
In 1943, Belgian-American physiologist
Lucien Brouha and his associates C W Health
and A Graybiel developed a cardiovascular
endurance test known as Harvard Step Test
at the Harvard Fatigue Laboratories during
World War I I.

Equipment : Stopwatch, a platform 20 inches

high (men), 18 inches for women.

cont.,
 HARVARD STEP TEST
Procedure: The participant is asked to step-up on
the platform and down again at a rate of 30
steps/minute for 5 minutes continuously or until
he gets exhausted.
As soon as the participant completes the cycle,
he is asked to sit-down and the total number of
heartbeats are counted between 1 to 1.5
minutes, 2 to 2.5 minutes and 3 to 3.5 minutes.
The score is based on following formula: PEI =
(Duration of exercise in seconds x 100)/ (2 x Sum
of three pulse counts in recovery).
 HARVARD STEP TEST
RATING FITNESS INDEX
EXCELLENT > 96
GOOD 83 – 96
AVERAGE 68 – 82
BELOW AVERAGE 54 – 67
POOR < 54
ROCKPORT FITNESS WALKING TEST

It is also known as Rockport One Mile Test. It

was developed by exercise physiologists and
cardiologist, Kline, Porcari, Hintermeister
and others in 1987 at the department of
exercise science in the University of
Massachusetts at Amherst. It is to evaluate
their aerobic fitness through assessment of
their VO2 max.
Equipment: 400 m track, stopwatch and a
weighing machine.
Cont.,
ROCKPORT FITNESS WALKING TEST
Procedure: The test is conducted in non-windy weather,
before the walk, the weight of the individual is
measured. On the command ‘GO’ individual start to run/
walk (1mile=1609 metre). Individual cover 4 laps of the
track. Time is recorded and immediately after
completion of the run, the heart rate is checked. To
calculate VO2 max. the formula is:
VO2 max.= 132.853-(0.0769xWeight)-
[(0.3877xAge)+(6.315xGender)-(3.2649xTime)]-
(0.1565xHeart rate). Where as Weight in pounds,
Gender (male=1, female=0), Time in minutes, Heart rate
in beats/minutes, Age in years.
 COMPUTATION OF FITNESS
INDEX
Fitness Index = (Duration of exercise in
seconds x 100)/ ( 5.5 x pulse count between 1-
1.5 minutes after exercise)
SCORE CARDIOVASCULAR
CLASSIFICATION
55 OR BELOW VERY POOR

56 – 64 POOR

65 – 79 AVERAGE

80 – 89 GOOD

90 OR ABOVE EXCELLENT
 RIKLI & JONES – SENIOR
CITIZEN FITNESS TEST
In 2001, Roberta E Rikli and C Jessie Jones
invented a method called Senior Fitness Test,
also known as Fullerton Functional Fitness
Test, in the Lifespan Wellness Clinic in
California State University in Fullerton.

It is a tool to measure the functional fitness

of senior citizens by using 6 parameters.
The tests are:
 CHAIR STAND TEST
(FOR LOWER BODY STRENGTH)

Purpose: Test the lower body strength,

especially the legs.
Equipment: Stopwatch, a chair without arms
and 44 cm high.
Procedure: The participant sit in between the
chair, feet apart, arms crossed, on the
command ‘GO’ individual start to stand
completely and sit for 30 seconds. The total
number of complete chair stands is the score
in 30 seconds.
 CHAIR STAND TEST
AGE BELOW AVERAGE ABOVE
(YEARS) AVERAGE AVERAGE
60 – 64 < 14 14 to 19 19
65 – 69 < 12 12 to 18 18
70 – 74 < 12 12 to 17 17
75 – 79 < 11 11 to 17 17
80 – 84 < 10 10 to 15 15
85 – 89 <8 8 to 14 14
90 - 94 <7 7 to 12 12
 ARM CURL TEST
(FOR UPPER BODY STRENGTH)

Purpose: To assess the upper body strength.

Equipment: Stopwatch, chair, 8 pound
weight.
Procedure: The participant sit in the middle
of the chair, dominant arm do the curl, the
curl is repeated for 30 seconds.

Scoring: The total number of arm curls

performed in 30 seconds.
 ARM CURL TEST
AGE BELOW AVERAGE ABOVE
(years) AVERAGE AVERAGE
60 - 64 < 16 16 to 22 22

65 – 69 < 15 15 to 21 21

70 – 74 < 14 14 to 21 21

75 – 79 < 13 13 to 19 19

80 – 84 < 13 13 to 19 19

85 – 89 < 11 11 to 17 17

90 - 94 < 10 10 to 14 14
 CHAIR SIT AND REACH TEST
(FOR FLEXIBILITY OF LOWER BODY)

Purpose: To measure the flexibility of the lower

body, especially for hamstring.
Equipment: A chair, scale/ruler.
Procedure: The participant sit on the edge of the
chair, one foot remains flat on the floor, while
the other is extended in front with the knee
straight. One hand is placed directly on top of
the other so that they are extended forward by
bending from the back. If individual touches the
toe, score is ‘0’, if he cross the toe score is
positive and if he do not reach up to toe score is
negative one.
 CHAIR SIT AND REACH TEST
(in inches)
AGE BELOW AVERAGE ABOVE
(YEARS) AVERAGE AVERAGE

60 – 64 < - 2.5 - 2.5 to 4.0 > 4.0

65 – 69 < - 3.0 - 3.0 to 3.0 > 3.0

70 – 74 < - 3.5 - 3.5 to 2.5 > 2.5

75 – 79 < - 4.0 - 4.0 to 2.0 > 2.0

80 – 84 < - 5.5 - 5.5 to 1.5 > 1.5

85 – 89 < - 5.5 - 5.5 to 0.5 > 0.5

90 - 94 < - 6.5 - 6.5 to – 0.5 > - 0.5

 BACK SCRATCH TEST
(FOR UPPER BODY
FLEXIBILITY)
Purpose: To measure upper body flexibility
(shoulder).
Equipment: A scale/ ruler.
Procedure: Individual stand straight, one
hand is kept behind the head and other
behind the back. If the fingers touches the
score is ‘0’, if the fingers overlap the score is
positive and if the fingers do not touch, the
score is negative.
 BACK SCRATCH TEST(in
AGE inches)
BELOW AVERAGE ABOVE
(years) AVERAGE AVERAGE
60 – 64 > 6.5 6.5 to 0 <0

65 – 69 > 7.5 7.5 to – 1.0 < - 1.0

70 – 74 > 8.0 8.0 to – 1.0 < - 1.0

75 – 79 > 9.0 9.0 to – 2.0 < - 2.0

80 – 84 > 9.5 9.5 to – 2.0 < - 2.0

85 – 89 > 10.0 10.0 to – 3.0 < - 3.0

90 - 94 > 10.5 10.5 to – 4.0 < - 4.0

 EIGHT FOOT UP & GO TEST
(FOR AGILITY)

Purpose: To measure speed, agility and

coordination.
Equipment: A chair, stopwatch, a cone and a
measuring tape.
Procedure: Individual sit on the chair, hands
on knees, on the command ‘go’ he stand-up
and walk around the cone, which is kept in
front the chair (8 feet from chair). Two trials
are given and best one is recorded.
 EIGHT FOOT UP & GO TEST
(in seconds)
AGE BELOW AVERAGE ABOVE
(years) AVERAGE AVERAGE
60 – 64 > 5.6 5.6 to 3.8 < 3.8

65 – 69 > 5.7 5.7 to 4.3 < 4.3

70 – 74 > 6.0 6.0 to 4.2 < 4.2

75 – 79 > 7.2 7.2 to 4.6 < 4.6

80 – 84 > 7.6 7.6 to 5.2 < 5.2

85 – 89 > 8.9 8.9 to 5.3 < 5.3

90 - 94 > 10.0 10.0 to 6.2 < 6.2

 SIX MINUTE WALK TEST
Purpose: To measure aerobic fitness and
endurance.
Equipment: stopwatch and measuring tape.
Procedure: In a rectangular area (45.72 m x
4.57 m), cones are placed along the walking
lines to show the distance covered. The
participant has to walk as long as he can
within the duration of 6 minutes.
Score: Total distance covered within 6 min.
 SIX MINUTE WALK TEST
(IN YARDS/METER)
AGE BELOW AVERAGE ABOVE
(years) AVERAGE AVERAGE
60 – 64 < 610 610 to 735 735

65 – 69 < 560 560 to 700 700

70 – 74 < 545 545 to 680 680

75 – 79 < 470 470 to 640 640

80 – 84 < 445 445 to 605 605

85 – 89 < 380 380 to 570 570

90 - 94 < 305 305 to 500 500

UNIT VII
PHYSIOLOGY
&
INJURIES
IN
SPORTS
 PHYSIOLOGICAL FACTORS
DERERMINING STRENGTH

Size of the muscles

Gender
Body weight
Muscle composition
Intensity of the nerve impulse
 PHYSIOLOGICAL FACTORS
DETERMINING SPEED

Mobility of the nerve system

Muscle composition
Explosive strength
Flexibility
Biochemical reserves and metabolic
power
 PHYSIOLOGICAL FACTORS
DETERMINING ENDURANCE

Aerobic capacity
Oxygen intake
Oxygen transport
Oxygen uptake
Energy reserves
Lactic acid tolerance
Movement economy
Muscle composition
 PHYSIOLOGICAL FACTORS
DETERMINING FLEXIBILITY

Muscle Strength
Muscular Bulk and Size
Joint Structure
Connective Tissues
Age and Gender
Extensibility of Muscles
Internal Environment
Previous Injury
 EFFECT OF EXERCISE ON
CARDIOVASCULAR SYSTEM

The cardiovascular system consist of the Heart,

Blood Vessels and Blood. It directs the flow of
blood from the lungs to the various tissues
where nutrients and O2 are used to produce
energy. It redirects the deoxygenated blood back
to the lungs to regain O2 supply.
Heart operates harder to pump more blood
during exercise to meet the increased demands.
We study effect of exercise on cardiovascular
system at two levels:
(a) Immediate effects of exercise (b)
Long-term effect of exercise
IMMEDIATE EFFECTS OF EXERCISE

Increase in Heart Rate

Increase in Stroke Volume
Increase in Cardiac Output
Increase in Blood Flow
Increase in Blood Pressure
LONG TERM EFFECT OF
EXERCISE
Increase in Size of Heart
Decrease in Resting Heart Rate
Stroke Volume Increases at Rest
Increased Blood Flow
Decrease in Blood Pressure
Increase in Blood Volume
Quick Recovery Rate
Reduced Risk of Heart Diseases
 EFFECT OF EXERCISE ON
RESPIRATORY SYSTEM
Develops strong will power
Increase in tidal air capacity
Decrease in rate of respiration
Strengthens respiratory muscles
Efficient exchange of gases
Unused alveoles becomes active
Increase in endurance
Increase in residual air volume
Increase in size of lungs and chest
 EFFECT OF EXERCISE ON
MUSCULAR SYSTEM
Change in shape and size of muscles.
Increase in number of capillaries.
Improving the strength of connective tissues.
Improving the efficiency of muscles.
Delays fatigue.
Activation of non-functioning fibers.
Maintain correct body posture.
Reduces reaction time(improves reaction).
 MEANING OF AGEING
Ageing is a multifaceted and natural
phenomenon of gradual decrease in the
body’s functional capacity and degeneration
of its physical structures.
It is marked by deterioration of organs and
tissues that affect all human beings in
degrees after a certain age.
It is an irreversible physical change brought
on by passage of time and cannot be undone.
 PHYSIOLOGICAL CHANGES DUE TO
AGEING
Changes in Muscle size and Strength
Change in Bone density
Changes in Respiratory, Cardiovascular,
nervous, Urinary and Gastrointestinal
systems
Change in Flexibility
Change in Senses ( vision, hearing, taste
and smell)
ROLE OF PHYSICAL ACTIVITY
IN AGED POPULATION

Reduces the loss of Muscle Mass

Helps in maintaining Bone Density
Slow down Brain Ageing
Reduces risk of Age related Diseases
Improves Muscular Strength
Enhances the capacity of lungs
Improves Flexibility
Reduction of stress and tension.
 SPORTS INJURIES
Injuries are common in every sport. They
cannot be always avoided even if we take
strict precautions. Athletes can only
minimize the occurrences of these injuries
with the help of their coaches and medical
experts.
Acquiring scientific knowledge also helps in
preventing sports injuries.
Sports injuries may be classified as: Soft
Tissue Injuries, Bone Injuries and Joint
Injuries.
 SOFT TISSUE INJURIES
CONTUSION

Contusion is a muscle injury caused by a blow

to the skin, such as getting hit which leads to
ruptured blood vessels.
The effected area becomes red then blue and
then purple.
The effected area swells and becomes stiff.
FIRST AID: Cold compression for at least
40 min.,5 to 6 times daily, Anti-
inflammatory medicine should be given in
swelling and flexibility exercises during
rehabilitation.
 STRAIN
It is caused by excessive use or forced
stretching of the muscle or tendon. It leads
to loss in functioning, acute pain and
swelling.
Strain can be of varying degrees: First degree,
Second degree, Third degree.
First Aid: Apply ice, give painkiller in intense
pain, warm water after five days, Light
massage after 4-5 days, in case of serious
strains rush to a doctor.
 SPRAIN
It is caused by overstretching or tearing of the
Ligaments. Ligaments in knees, ankles and
wrists are more susceptible to sprain. It can be
accompanied by swelling severe pain and
tenderness in the affected area.
First Aid: Injured part should be kept in a
comfortable and elevated position, cold
compression applied for 10-20 min.( 6-8 times a
day), if pain persists painkiller can be given, after
4-5 hot water bath can be given with light
massage.
 ABRASION
It is a superficial injury to the skin when
something rubs against it. Friction between skin
and rough surfaces leads to an abrasion. The
region where bones are closer to the skin gets
easily damaged such as elbow and knee. It is of
varying degrees: First degree, Second degree
and Third degree.
First Aid: Wash the injured area with cold water
followed by applying antiseptic, Anti tetanus
injection should be given, in serious abrasion
light dressing should be done.
 LACERATION
It is the tearing of the skin which results in an
irregular cut. It is caused by sharp sports
equipment.

First Aid: Stop the bleeding by applying

pressure on the laceration, hold it above the
heart level, Wash the area with lukewarm
water, Seek a doctor immediately.
 INCISION
It is a smoothly-cut skin wound made by a
sharp sports equipment, spikes etc. In this
type of cut, usually blood comes out freely.

First Aid: Stop the blood, clean the wound,

place a piece of cotton to keep away the
wound from dirt and germs, get medical help
immediately.
 BONE INJURIES
There are different types of bone injuries:
1. Simple Fracture: A broken bone in a single
part of the body in the absence of a wound.
2. Compound Fracture: The skin and muscles
are damaged and the bone usually protrudes
out of the torn skin.
3. Complicated Fracture: It is a serious and
dangerous type of injury. It is prevalent in
high impact sports like high jump, pole vault
etc.
 BONE INJURIES
4. Stress Fracture: The fatigued muscles
redirects the overload of stress to the bone
resulting a tiny crack. It is an overuse injury.
5. Green Stick Fracture: Children are more
vulnerable to this type of fracture due to
under developed bones. They bend easily or
a slight crack is seen.
6. Comminuted Fracture: It is a type of
fracture in which bones break into three or
more pieces.
 BONE INJURIES
7. Impacted Fracture: In this type of fracture,
the shattered or fragmented pieces of a
broken bone enters into another bone under
the influence of an impact.
8. Transverse Fracture: When a force is
applied at a right angle to the bone,
transverse fracture occurs across a bone.
9. Oblique Fracture: This is a slanted fracture
which occurs when a force is applied at any
angle other than a right angle to the bone.
 BONE INJURIES
First Aid:

Identify the exact location of the fracture.

Keep the fractured limb in a stable position.
The patient should be lifted in such a way that
the injured isn’t bent, twisted or displaced.
Patient should be taken to a doctor as soon as
possible.
 JOINT INJURIES
Joint injuries usually occur in contact sports.
They tend to be of a grave nature as the joints
and the bones they connect tend to get
disconnected.
Dislocation of joints is mainly caused by sudden
trauma causing the joint to go beyond its limits.
The different type of joint injuries are:
Dislocation of the Jaw
Dislocation of Shoulder joint
Dislocation of Hip joint
Dislocation of Wrist joint
 CAUSES OF SPORTS
INJURIES
Improper Warming-up
Poor Training Methods and Duration
Lack of Preparation
Lack of Scientific Knowledge
Nutritional Deficiency
Lack of Good Sports Facilities
Biased or Incompetent Officiating
Lack of Proper Rest
Pressure of Competition
Carelessness during Sporting Activities
Recurrence of Injury and Overuse of Muscles, etc.
PREVENTION OF SPORTS INJURIES

Proper Warming-up
Proper Conditioning and Preparation
Balanced Diet
Proper Knowledge of Sports Skills
Use of Protective Equipment
Proper sports facilities
Avoid Overtraining
Impartial Officiating and Obeying the rules
Proper Cooling/ Limbering Down
 FIRST AID
It is the initial assistance given to an
individual who has fallen ill or suffered with
an injury.

It consists of simple techniques and

measures that can be performed with basic
equipment and medication by anyone before
professional medical assistance can be given
to the injured.
AIMS AND OBJECTIVES OF
FIRST AID

Preserve Life
Prevent Further Harm
Promote Recovery
MANAGEMENT OF INJURIES
PRICE – Protection, Rest, Ice, Compression
and Elevation.

MICE – Mobilisation, Ice, Compression and

Elevation.

RICE – Rest, Ice, Compression and

Elevation.
 UNIT – VIII
BIOMECHANICS
&
SPORTS
 MEANING OF
BIOMECHANICS
The word ‘Biomechanics’ is derived from two
Greek words ‘Bio’ for ‘Life’ and ‘Mechane’ for
‘Machine’.
It has been defined as the science that deals
with the study of the effects produced by
internal and external forces when they act on
a biological system.
According to Watson, “The study and
analysis of human movement patterns in
sports is called biomechanics.”
AIM OF BIOMECHANICS IN SPORTS

Establishing techniques and strategies that

allow the athletes to give maximum results
with minimum physical exertion.
Finding and perfecting new techniques for
athletes through quantification of motor
abilities.
Evaluation of existing trends and assessing
their pros and cons.
Minimisation and prevention of injury.
IMPORTANCE OF BIOMECHANICS IN
SPORTS
Improvement of the Sports Technique
Improvement of Equipment and Facilities
Minimisation of Injury
Development of New Methods
Improvement of Training
Understanding the Human Body
TYPES OF MOVEMENTS
FLEXION – It is a movement that decreases
the angle between two body parts. For
example, when the elbow flexes, the angle
between the Ulna and the Humerus decreases.
EXTENSION – Unlike flexion, extension
increases the angle between two body parts.
When the elbow extends, the angle between
the Ulna and the Humerus increases until an
angle of 180 degree is reached and the arm
becomes straight
TYPES OF MOVEMENTS
ABDUCTION – It is a movement in the
frontal plane that takes the body part
away from the midline or towards an
imaginary centre line.
ADDUCTION – It is a movement in the
frontal plane that returns the body part to
the midline or takes it away from the
imaginary centre line.
NEWTON LAW OF MOTION
The First Law (Law of Inertia): A body at
rest will continue in its state of rest and a
body in motion will remain in its state of
uniform motion in the same direction,
unless an external force acts on them.
Example: A sprinter running will tend to
retain that motion until he uses his muscles
force to overcome the state. The force may
also be gravitational force, the surface of the
field, brakes caused by an opponent, etc.
NEWTON LAW OF MOTION
The Second Law (Law of Acceleration): A
change in acceleration of a body is directly
proportional to the force acting on it and
inversely proportional to the mass of the
body. (F=ma)
Example: When a ball is hit, the change in
speed depends on the force with which it has
been hit, or when an athlete with mass m
improves the strength of his legs the
acceleration will be greater.
NEWTON LAW OF MOTION
The Third Law (Law of Reaction): For every
action, there is always an equal and opposite
reaction.
Example: In swimming, the swimmer will be
propelled at greater speed when he pushes the
water with more force.
Hard ground is more suitable for high jump in
comparison to sand because a hard surface
reacts with greater force.
 FRICTION
Friction is defined as a force developing on
the surface of contact of two bodies and
which opposes their relative motion.

Friction is developed at the point of contact.

The molecular forces of attraction between

the surface of contact and the roughness of
the surface are the two main causes of
friction.
 TYPES OF FRICTION
Static Friction: When we try to push a
heavy box, if we are not able to slide the
box on the floor and it remains static, it
means that the net force exerting on the
box is zero.
Some opposing force is being acted on the
box which is preventing it from sliding.
Here the friction is provided by the floor and
this type of friction is called static friction.
 DYNAMIC FRICTION
It is the opposing force acting on a body moving
over the surface of another body. It is of three
types:
Sliding Friction: When one body is sliding over
the surface of another body.(Pencil lead slide
over the surface of a paper to write).
Rolling Friction: When a body role over the
surface of another body (wheels in vehicles).
Fluid Friction: The friction that acts on a body
which is moving through a fluid.
ROLE OF FRICTION IN SPORTS

Friction plays an important role in the field of

games and sports, without the help friction
one won’t be able to give better performance.
Example: Athletes use spiked shoes,
Gymnasts use lime on the palms, Badminton
players rub the shoes on lime, In Soccer
friction between shoes and ground & shoes
and the ball.
Friction is disadvantageous also in cycling,
ice skating, etc.
 UNIT - IX
PSYCHOLOGY
&
SPORTS
 PERSONALITY
According to Warren, “Personality is the
entire organization of a human being at any
stage of his development.”
According to Cattell, “Personality is that
quality which permits a prediction of what a
person will do in a given situation.”
Based on these definitions, we may assume
that an individual’s personality is a
psychological system that shapes his mind
and influences his behavioural expression.
 DIMENSIONS OF
PERSONALITY
The dimensions of personality can be divided
into four categories:
Physical dimension: This includes body
size, shape, structure, colour, weight,
voice, etc.
Mental dimension: This includes memory,
imagination, reasoning, learning, etc.
Social dimension: This includes social ideas,
social behavior, social acceptance, etc.
Emotional dimension: This includes
happiness, fear, anger, distress, etc.
 DIMENSIONS OF
PERSONALITY
Mayer Friedman and Ray Rosenman conducted a
study in 1950 and divided the personality of a
person into four types:
Type A: They give importance to their status,
highly functional and organised, favour good
time management, efficient at multitasking.
Type B: They are patient, relaxed and live with
lower stress level due to the lack of urgency
and competitiveness in their approach.
 DIMENSIONS OF
PERSONALITY
Type C: They are unable to make decisions
swiftly and have a habit to pleasing others.
They often sacrifice their own needs to
allow others to fulfill theirs first, leading to
frustration and stress.
Type D: They have low self-esteem, suffer
from fear or rejection and a negative
outlook towards life. Their inability to
express themselves and pursue their needs
result in anger, anxiety, stressfulness, etc.
TRAITS AND TYPES OF TRAITS

There are many traits out of which an

individual will possess and exhibit a few,
allowing us to construct a profile of him.
These traits are consistent psychological,
behavioural or physical characteristics, which
combine to form a personality.
Gordon Allport, argued that traits will direct
the individual to act the same way in a
variety of situations, and that they are
acquired, not inherited, and hence could be
inlearned.
 TYPES OF TRAITS
Gordon Allport classified traits as:
Cardinal Traits: They are dominant traits.
They are most visible traits of an individual,
shaping his personality and driving his
actions. A person with greed as a cardinal
trait will try to obtain what he wants at any
cost, and he is not likely to run out of
wants.
 TYPES OF TRAITS
Central Traits: It is found in every person to
some degree and unlike cardinal traits do
not have a lasting influence on an
individual’s personality. E.g., Intelligence,
honesty and Nervousness.
Secondary Traits: Associated with
preferences and attitudes, these traits will
manifest only in specific circumstances.
CLASSIFICATION OF PERSONALITY
BY William Herbert Sheldon
In 1940, W H Sheldon developed a
classification of personality types that linked
a person’s temperament with his
somatotype.

Ectomorphy with Cerebrotonia

Mesomorphy with Somatotonia
Endomorphy with Viscerotonia
CLASSIFICATION OF PERSONALITY
BY CARL JUNG
Carl Jung classified personality into three types:
Introvert: They do not feel comfortable around
new people. They are motivated by the
internal world of thoughts, feelings and
reflections.
Extrovert: They like to be around people and
interact with them. Introverts are thought-
oriented and extroverts are action-oriented.
Ambivert: The persons who possess both the
traits of introverts and extroverts are called
ambiverts.
 BIG FIVE THEORY
The Big Five Theory or Five Factor Model, was
the culmination of decades of exploration on the
subject of personality. The five components are:
Openness: It means more than being frank and
expressive, it refers to a high level of
receptivity towards new ideas and challenges.
Open individuals have an adventurous and
curious spirit, immense imagination and the
ability to examine abstract ideas.
 BIG FIVE THEORY
Conscientiousness: They features traits
such as thoughtfulness, discipline, focus
etc. Individuals who are strong on this
dimension are well-organised, dedicated to
plans and schedules and reliable.
Extraversion: It is the dominant trait,
outgoing, sociable, assertive, friendly and
enjoy the attention of others. They make
lot of friends, derive energy from external
sources and speak freely.
 BIG FIVE THEORY
Agreeableness: Agreeable people are kind,
helpful, warm and trusted by others. They
are interested in other people, show a
healthy level of empathy and enjoy being
good friends.
Neuroticism: They are emotionally
unstable, irritable, nervous, anxious, quick
to worry even over the smallest matters,
and often fall into depression.
 MOTIVATION
According to Crooks and Stein, “Motivation
is any condition that might energise and
direct our actions.”
According to Alderman, “Motivation is the
general level of arousal to action in an
individual.”
Psychologist define motivation as the cause
of people’s actions, desires and needs, the
primary driver of goal-oriented behavior.
TYPES OF MOTIVATTION
Motivation is divided into two types:
Intrinsic Motivation: It is one that seeks
internal rewards and rises from within the
individual. It does not depend on external
pressures or considerations.
Rather, it arises naturally and provides the
individual enjoyment in the execution of the task.
Students who are intrinsically motivated are
more likely to focus on their tasks and excel at
them.
TYPES OF MOTIVATION
Extrinsic Motivation: It is more goal-
oriented and seeks a desired outcome. It
arises from external influences, and is used
as a substitute in the absence of intrinsic
motivation.
Extrinsic motivation is often associated with
rewards and punishments. The threat of
punishment is a huge incentive.
TECHNIQUES OF MOTIVATION
Setting a Daily Activity Schedule
Goal Setting
Self-endorsement
Test your Cant’s
Visualise Success
Constant Feedback and Evaluation
Rewards and Awards
Motivational Music and Talks
EXERCISE ADHERENCE
Exercise adherence means inclination
towards exercise. It is something like sticking
to a habit of doing exercise regularly. If
someone does regular physical activity in the
form of sports or specific exercise related to
fun or fitness, it becomes a good habit.
And when this habit becomes automatic and
one feels addicted, this concept is called
exercise adherence.
REASONS TO EXERCISE
Want to stay young and fit
Improves body metabolism
Improves defense mechanism of our body
To attain good posture
Helps to connect your thoughts and actions
Helps to conserving body energy
Helps to prolong one’s active life
It delays aging process
 BENEFITS OF EXERCISE
Shape and size of muscles improves.
Components of physical fitness improves.
Improves hemoglobin concentration.
Improves bone density and pain tolerance.
Improves body posture and personality.
Improves willpower, memory and determination,
self-esteem, motivation etc.
Gets better logical power, reasoning and problem
solving capacity enhances.
Swami Vivekananda once said that people will
understand God better in a Football Field rather than
in Temple.
 STRATEGIES FOR
ENHANCING ADHERENCE TO
EXERCISE
Exercise should be introduced in playful
way.
It should be part of everyday activity.
Regularity should be maintained for results.
Exercise can replace medicine.
A culture should be developed in family.
Exercising venues should be increased.
Benefits of exercise should be made clear.
Exposure to outdoor activities.
WHAT IS AGGRESSION?
Aggression is a feeling of anger that results in
hostile and violent behavior.

According to Baron and Richardson(1994),

“Any form of behavior towards the goal of
harming or injuring another living being who
is motivated to avoid such treatment.”

In sports aggression is a natural component.

 WHAT CAUSES
AGGRESSION?
Instinct Theory: Aggression is an inbuilt
emotion in human beings, and that sports
provides a medium for releasing it in a safe
and controlled manner.
Social Learning Theory: Albert Bandura in
1977, claim that aggression is learned
through observing and copying the
behaviours of others.
 WHAT CAUSES
AGGRESSION?
Frustration-Aggression Theory: John
Dollard and Neal E Miller in 1939, put
forward this theory that aggression is a
result of prevention from achieving a goal.
Revised Frustration-Aggression Theory:
Leonard in 1969 reformed that frustration
does not by default cause aggressive
behavior but prepares an individual for it.
TYPE OF AGGRESSION
Hostile Aggression: In this person harms
the opponent. They are driven by anger
and their act is impulsive.
Instrumental Aggression: It is also known
as channeled aggression, it is not
accompanied by anger but with the desire
to win the competition.
Assertion Aggression: Behaviour that
involve the use of legitimate physical or
verbal force to achieve ones purpose.
 UNIT - X
TRAINING
IN
SPORTS
 TRAINING
The word ‘training’ is widely used in sports.
Training is a process to prepare for some
tasks. The term ‘sports raining’ means the
process of preparation of the sportsperson
for the highest level of performance.
This includes mental, physical, psychological,
intellectual and moral preparation of the
players by means of physical exercises.
 STRENGTH
Strength is the ability of a muscle or a group
of muscles to exert maximum force against a
resistance in a single contraction.

The strength of a body is measured in pounds

or dynes.
MUSCULAR STRENGTH
Muscular strength is determined by several
factors:
The cross section area of muscle fibres
recruited to generate force.
The volume of fast-twitch muscle fibres.
The volume of phosphogen storage.
Body weight.
Limb length for better leverage.
Muscle length.
 TYPES OF STRENGTH
Muscular strength can be broadly be
classified as follows:
Isometric or Static Strength
Isotonic or Dynamic Strength
Isotonic Strength is further divided into
three:
1) Maximum Strength
2) Explosive Strength
3) Strength Endurance
 ISOMETRIC STRENGTH
It is also known as Static Strength, it is the
ability of muscle to apply force against an
immovable object without considerably
shortening its length.
While using this strength, the joint angle and
muscle length will not undergo any change
during contraction. Exercises are done in one
position and will improve strength in that
position only.
 ISOTONIC STRENGTH
It is also known as dynamic strength, it is the
strength that comes into play in the movement
of muscles. There are three types of isotonic
strength:
1) Maximum Strength: It is the ability of a
muscle to overcome resistance of maximum
intensity of stimulus in a single contraction. It
demands efficient neuromuscular
coordination. It is required for a short period.
E.g. weightlifting, shotput, hammer throw
 ISOTONIC STRENGTH
2) Explosive Strength: It is the ability of a
muscle when exerting force against a strong
stimulus within a short period of time. It is the
ability to overcome resistance at high speed.
It is further improves by intramuscular
coordination and reaction time.
e.g. High Jump, Long Jump, Sprint Start etc.
 ISOTONIC STRENGTH
3) Strength Endurance: It is the ability of a
muscle to overcome resistance for as long as
possible. It is effective in long distance races,
swimming, cycling, combative sports etc.
Usually displayed in activities that require a
relatively long duration of muscle tension
with minimal decrease in efficiency.
METHODS OF IMPROVING STRENGTH

Development of strength brings about a holistic

improvement to the body. It upgrades speed,
agility and flexibility – qualities that are
advantageous for all individuals in general, but
sportspersons in particular.
The experts have to overcome four types of
resistance with their strength:
1) Resistance of the equipment
2) Resistance of their own body
3) Resistance of their opponent
4) Frictional resistance of external forces
ISOMETRIC OR STATIC EXERCISES

Isometric literally means constant length,

they cannot shorten during contraction, joint
angle remains unchanged and after
sometime the muscle involved will start to
tremble.
There are two variations :
1) Overcoming – Muscle apply force to an
immovable object.
2) Yielding – Muscles held in a static position
while opposed by resistance.
ISOTONIC OR DYNAMIC EXERCISES

In these exercises muscles visibly contract with

varying tension while working against a constant
load. Tension produced in the muscles during
contraction shifts according to the initial length
of the muscle fibres, angle of pull of the muscle
and the speed of contraction.
There are two stages of these exercises:
1) Concentric: Muscles are shortened to produce
force.
2) Eccentric: Muscles under tension is
lengthened.
 ISOKINETIC EXERCISE
Isokinetic exercises were proposed by James Perrine
in 1968.
In these exercises, the muscles contract with
maximum force through every point in the range of
motion. They involve specific muscle contractions
that can only be executed with the use of specialized
complex equipment called Dynamometer.
The resistance throughout the movement of the
muscles remains the same. These exercises are
considered the best for improving Explosive Strength
and Strength Endurance. They are found in specific
training labs and rehabilitation centres.
 ENDURANCE
According to Herre, “Endurance is the ability
to resist fatigue.”
According to Barrow & McGee, “Endurance is
the result of the physiological capacity of the
individual to sustain movement over a period
of time.”
From the above explanations, we focus on (1)
it is a product of physiological capacity, (2)
sustain of movement, (3) sustenance must
last for a reasonably long duration of time.
BENEFITS OF ENDURANCE
It enables an athlete to achieve rhythm,
concentration and alertness of mind.
It helps them to sustain pacing.
It delays fatigue and enhances recovery.
It improves the health of an athlete by
boosting his metabolism and
cardiovascular system.
 TYPES OF ENDURANCE
Endurance can be classified according to the
nature of the activity and the duration of the
activity:
Basic Endurance: This is the starting point
for all forms of endurance training, activity
for more than half an hour. It is the ability
to resist fatigue when applied to loads of
medium intensity stimulus and aerobic
muscular metabolism.
TYPES OF ENDURANCE
General Endurance: It is the ability to
tolerate endurance exercises and resist
fatigue caused by various kinds of
activities. The duration is shorter in
comparison to basic endurance.

Specific Endurance: It is the ability to resist

fatigue caused by a specific or particular
sports activity.
TYPES OF ENDURANCE
Speed Endurance: The ability to prolong
resistance to fatigue with maintenance of
near maximal speed. It depends on the
power and capacity of energy production and
it reduces lactate formation. 7-50 sec. ( 400m)
Short-term Endurance: 50 seconds- 2 min.
Middle-term Endurance: 2-11 min.
Long-term Endurance: more than 30 min.
METHODS TO DEVELOP
ENDURANCE
Continuous Training Method: In this load is
applied for a long duration without any
break. The intensity is kept low and time
not less than half an hour. It is studied in
three forms:
Slow Constant: 140-160 heartbeat, 30 min.
Fast Constant: 160-180 heartbeat, 20 min.
Varied pace constant: 140-180 heartbeat,
20 min.
INTERVAL TRAINING METHOD
This method is executed with repeated efforts at
a fast pace, with intervals of incomplete recovery
in between. The aim is to increase the heartbeat
to 170-180 beats/minute.
This method was introduced by Finnish Coach
Lauri Pikhala. It is also known as ‘Terrace
Training.’
The foundation of this method is the principle of
‘effort and recovery.’ It depends on speed of
work, interval of recovery, duration of work, no.
of repetitions and mode of recovery.
 FARTLEK METHOD
The Swedish coach Gosta Holmer developed this
method in 1937, in which a combination of fast
and slow phases replaced the prevalent style of
running cross country at a steady speed. It is also
known as ‘speed play.’
In this method, the change in intensity is decided
by the surface of running, surroundings, athlete’s
physical strength and limitations, climate etc.
The pulse rate remain within 140-180 beats/ min.
This method also raises the endurance of the
athlete’s cardiovascular system & develops both
aerobic and anaerobic fitness.
 SPEED
It is the ability to produce the greatest possible
impulse at the shortest possible time. Speed of
individual will vary according to the functioning of
their Nervous System.
Speed is determined by:
The structure of muscle fibres.
Coordination between motor & sensory nerves.
The explosive strength of muscles.
The flexibility and durability of the muscles.
The amount of energy stores.
The personal attitude and work ethics of
athlete.
 TYPES OF SPEED
Reaction Ability: It is the ability to respond
quickly and correctly to a stimulus, whether
it is visual or tactical.
Acceleration Ability: It is the ability to deal
with changing speed from static or low to a
maximal state.
Locomotor Ability: It is the ability to
maintain maximal speed for maximal
distance and maximal duration.
 TYPES OF SPEED
Movement Ability: It is the ability of a
muscle or group of muscles to contract at
maximal speed in a single course of
movement.

Speed Endurance: It is the ability to

perform motor movements quickly under
conditions of fatigue.
METHODS TO DEVELOP SPEED

Acceleration Run: Acceleration of an object is

the rate at which its speed changes. The
athlete runs for a distance, starting at zero
speed and then working towards maximal
velocity during the course of running.
Accelerated runs are repeated with sufficient
intervals in between. It varies from 6-12 runs.
The maximum speed can be attained in 4-6
seconds or 30 metres.
 PACE RUN
Paced runs are characterised by uniform
speed. This means that the athlete runs the
course of the race at a steady and definite
speed.
For middle and long distance races, pace run
is the better method to use compared to
speed run.
Distribution of energy is very important
keeping the pace according to the distance in
mind.
 FLEXIBILITY
It is the ability to exhibit a wide range and
amplitude of movements by an individual’s
joints.
Moreover, flexibility reduces the amount of
time required by an athlete to perfect
targeted moves, reduces fatigue and risk of
injuries, as well as increases strength, speed
and endurance.
 FACTORS INFLUENCING
FLEXIBILITY
The anatomical structure of a joint
Proper warming up
The right exercise
Body temperature
The age, gender, and physical strength
How far the ligaments and muscles can be
extended
TYPES OF FLEXIBILITY
Passive Flexibility: It is the ability to perform a
range of movements with greater ease through
external help.
Active Flexibility: In this no external help is
required, individual’s own muscular force is
required. It is further divided into two:
Static Flexibility: Ability to perform a movement
with large amplitude while remaining in a static
position.
Dynamic Flexibility: Ability to perform
movement with large amplitude while the body
is in motion.
 METHODS OF IMPROVING
FLEXIBILITY
Ballistic Method: The movement is
performed with rhythmic swinging in the
maximum range that can be obtained. The
involved joint is stretched with a swing,
keeping the count in mind.
Static Stretching Method: The muscle is
stretched to its maximum limit and then
released gradually to return to its original
position. This method is considered batter
and safer as chances of injuries are less.
 DYNAMIC STRETCHING
METHOD
It uses active muscular movement that brings
about stretching but is not held in the end
position. This takes soft tissues to their full
length. Such a technique can extend muscles,
increase their range of movement and promote
balance and coordination.
Post-Isometric Stretch: This method is based
on Proprioceptive Neuromuscular Facilitation
(PNF) technique, which raises the active and
passive range of motion and improves motor
performance.
HOW TO IMPROVE FLEXIBILITY
Regular flexibility exercises should be done.
It should be started at early age.
Warm-up is necessary before stretching.
Quick and sudden movements should be
avoided.
Exercises should be repeated 2-4 times.
Proper knowledge of exercises.
The hamstring, hip flexors, calves and chest
muscles should be given more time.
 COORDINATIVE
ABILITIESS
The abilities that enable an individual to do
various related activities properly and
efficiently. Since coordination is the ability to
execute and control movements, it is
important part of every sport.
It is generalised patterns of motor control
and regulation processes. These enable the
sportsman to do a group of movements with
better quality and effect.
 SIGNIFICANCE OF
COORDINATIVE- ABIITIES
They are directly linked to the skills of sports.
CNS and various sense organs work
efficiently.
It is improved by constant practice.
It decide the pace of learning.
If development of coordinative abilities is
initiated from an early stage, then individual
will have an easier time to master complex
skills in later years.
 TYPES OF COORDINATIVE -
ABILITIES
Combinatory Ability: It is the ability of a
sportsperson to systematically combine
movements from different parts of the body
into a whole, as observed in combative sports
like boxing and gymnastics.
Orientation Ability: Ability of a sportsperson
to determine the position of the body and its
parts in time and space with respect to gravity
and moving objects like ball, opponent,
partner and playground, etc.
 TYPES OF COORDINATIVE -
ABILITIES
Reaction Ability: The ability to respond
immediately to a stimulus and execute
reactive actions effectively following a signal.
Reaction abilities are dependent on optic and
tectile sense organs.
Balance Ability: It is the ability to maintain
equilibrium of the body in both dynamic and
static positions.
Adaptation Ability: It is the ability to adjust or
change the movement effectively according to
anticipated changes in a situation.
 TYPES OF COORDINATIVE -
ABILITIES
Differentiation Ability: It is the ability to
achieve a high level of accuracy and
economy of separate body movements and
phases of movement in a motor action.
Rhythm Ability: It is the ability to observe
or perceive the rhythm of movement and
execute the movement with the required
rhythm.
 CIRCUIT TRAINING
It was developed by R E Morgan & G T Adamson
in England’s University of Leeds in 1957, and is a
tough regime normally used for getting lean as
opposed to increasing muscle mass.
As is evident in the name itself, it consists of a
set of exercises, which is to be repeated after
completion of a circuit.
Each circuit is made up of 8-10 exercise sets with
little or no rest in between, focusing on different
muscle groups, so that the whole body gets a
proper workout.
IMPORTANCE OF CIRCUIT TRAINING

Considered the most time efficient way to

develop strength and endurance.
Variety of exercises can be incorporated.
We can easily add or subtract the stations.
According the need we can modify the station.
Circuit can be set according to age and gender.
It is group training progamme, where one can
seek motivation from other trainees in the
group.
It is the whole body work out and applicable in
indoor as well as outdoor.
 UPPER & lOWER BODY
EXERCISES
Bench Press
Shoulder Press
Standing Dumb-bell Curls
Triceps Dips
Push Ups
Squat Jump
Step Ups
Shuttle Run
Calf Raises
Hamstring Curls, Half Squats, Deadlifts.
AWARDS AND HONOURS