New Era Sr. Sec.

School
Revision 2023
th
Class: 12 -- Sub: Physical Education
Education
Ch.1
Myntra
MANAGEMENT OF SPORTING EVENTS
 Functions of Sports Events Management (Planning, Organising, Staffing, Directing Controlling)
 Various Committees and their Responsibilities (pre; during and post)
 Fixtures and its procedures – Knock-Out (Bye and Seeding) and League (Staircase and Cyclic)
Functions of Sports Events Management:
Planning: Planning is the foremost function in sports as it gives a view of future course of action.
Organising: Organising is a next step after planning. It is a process of execution of the plan.
Staffing: This refers to identifying key staff positions, and ensuring that proper talent is serving that specific
job duty in order to achieve the aims and objectives of an organization.
Directing: Directing personnel is a leadership quality, and includes letting staff know what needs to be
done, by whom and also by when. It includes supervision of personnel while simultaneously motivating
them.
Controlling: It involves establishing performance standards, measuring actual performance and comparing
them for irregularities.

Formation of Committees:
To organise any sports event, various committees are formed for its systematic and smooth conduct.
Formation of committees should be based on three levels of management – top, middle and lower
levels.

Responsibilities of Committees (Pre, During & Post):


Pre-Tournament: -
To prepare the budget of tournament.
Education Myntra
 To prepare schedule or programme of the tournament.
 To prepare the grounds/courts/track and sports equipment.
 To form various committees for organising tournament.
 To send invitation/information to various teams.
 To make arrangement regarding boarding and lodging.
 To arrange prizes and certificates.
 To set fixtures.
During-Tournament: -
 To ensure proper arrangement during opening and closing ceremony.
 To check the grounds/ courts/track and sports equipment.
 To ensure that tournament is being organised as per schedule.
 To check the arrangement of refreshments for players and officials.
 To make necessary announcements.
 To impart first aid and medical facilities.
 To prepare scoresheet and provide updated information to media.
 To maintain proper discipline.
 Post-Tournament: -
 To give away the prizes and certificates.
 To give detailed result and information to media.
 To return security fund to departing teams.
 To collect records related to tournament.
 To make the payments to officials and clear the bills.
 To prepare the balance sheet (income and expense of tournament).
 To give mementos to guests.

TOURNAMENTS
„A series of contest between a number of competition.‟ Tournament is a series of games/matches
played among players/teams to determine the winner.

Importance/objectives of tournament.
 To demonstrate skills.


To evaluate one‟s sporting performance.
To motivate players.
Education Myntra
 To attract people towards sports.
 For healthy entertainments.
 For selection of players.
 For development of national and international integration.
 To develop social qualities.

Types of tournament
1. Knock out tournament 2. League tournament
3. Combination tournament 4. Challenge tournament

FIXTURES/HEATS
It is a process of arranging the teams in systematic order in various groups for competitive games /matches/
physical activities.
Bye: - It should be given to any team by random lottery system, after allotting to seeded teams (previous or
last years‟ winners). Teams who got bye they don‟t need to play that round (primary round).
Reasons to give bye: -
 Uneven distribution of teams in tournaments.
 Separate pooling for previous winners.
 To avoid one team playing more matches in a day.

Seeding and Special Seeding: -

It is a process in which strong teams/players will be placed in such a way that good teams/ players do not
meet in early rounds of tournament.
Special Seeding is a process in which the strong teams/players directly play in quarter final or semi-final.

DRAWING THE FIXTURES (KNOCK OUT)

Essential points for knock-out fixtures

 Total number of teams participating in tournament. (N)
 Number of teams in each half. (If number of teams are even then 𝑁2, if number of teams are odd
then in UH = 𝑁+12 , LH= 𝑁−12 )
 Number of teams in each quarter. (Teams are divided in four quarters 𝑁4.
 If remainder is 1 then 1st quarter will have one extra team.
 If remainder is 2 then 1st & 2nd quarter will have one extra team.
 If remainder is 3 then 1st, 2nd & 3rd quarter will have one extra team.
 If remainder is zero, then 1st quarter will have one extra team.
  Total number of byes. (If teams are in power of 2 then no need for bye, otherwise power of 2-number
of teams).
 Number of byes given in each half. (𝑇𝑜𝑡𝑎𝑙 𝐵𝑌𝐸−12=UH & 𝑇𝑜𝑡𝑎𝑙 𝐵𝑌𝐸+12=LH)
 Number of rounds. (Next power of 2, so if PO2 is 16 so 2x2x2x2=16, four times two so four rounds)
 Number of matches. (N-1, Third place match is not included)

Calculation of rounds: -
Number of rounds will be based on next highest power of 2. So if PO2 is 8 then 2x2x2= 3rounds. If PO2 is
16 then 2x2x2x2=4rounds.
Allotment of BYEs/Method of fixing BYEs.
 1st Bye to be given last team of Lower Half
 2nd Bye to be given first team of Upper Half
 3rd Bye to be given to first team of Lower Half
 4th Bye to be given to last team of Upper Half
Seeding: It a process to place good teams/players in such a way that they do not compete in early stage.
Special seeding: It is a process good teams/players do not participate in the preliminary rounds. In special
seeding, the seeded players or teams, participate directly in the quarter-final or semi-final.

LEAGUE (ROUND ROBIN/BERGER SYSTEM)

In this tournament, each team plays with every other team. It can be called the best type of tournament
because it provides every team with the opportunity to show its best performance.
Single League Tournament:-
In this every team plays with every other team once and the total number of matches is determined by
formula:-
N (N-l)/2 where N refers to the total number of teams.
Example : If 8 teams are taking part, then total number of matches to be played.
N (N - I)/2 = 8 (8 - 1)/2 = 8 (7)/2 = 56/2 = 28 matches

Double League Tournament:-

In this every team plays with every other team twice and the total number of matches is determined by
formula:-
N (N - l) where „N‟ refers to the total number of participating teams. Example : If 9 teams are taking part,
then total number of matches to be played:
N (N - l) = 9 (9 - 1) = 9 (8) = 72 matches

Staircase Method Cyclic Method

In this method fixtures are made just like a ladder When Number of teams are „Even‟
or a staircase. This is the easiest method because,  Team 1 is fixed on the top of the right hand side
no bye is given to any Even or Odd number of  Teams are rotated in clockwise direction
Teams. e.g. for 5 Teams:  Number of matches = N(N-1)/2
1-2  Number of rounds = N-1
1-3 2-3 When Number of teams are „Odd‟
1-4 2-4 3-4  Bye is fixed on the top on the right hand side
1-5 2-5 3-5 4-5  Teams are rotated in clockwise direction
 Number of matches = N(N-1)/2
 Number of round = N
 Methods of deciding the winner in league tournament.

The Team which 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 case if the final points are equal for 2 teams, then a match is held again.
After that also match remains in a draw, the team which has won the maximum number of matches is
declared as a winner.

If Tie remains, the teams that scored maximum number of goals is declared as winner.
If still there is a Tie - A match is once again held between those teams.

BRITISH METHOD AMERICAN METHOD

If a team plays 15 matches, wins 9 matches, loses 4 Example: If a team plays 16 matches, and wins 10
matches and 2 matches remain draw, the percentage matches out of them, the percentage of points will
of points will be: be:
Total Points = 18 + 2 = 20 Percentage of Points = Matches Won
Possible Points = 30 Matches Played
Percentage of Points = Total Points Obtained = 10
Total Possible Points 16
= 20 = 62.5 %
30 In this method, Tie is not counted at all.
= 66.66 %

Ch.2 Children and Women in Sports

 Common postural deformities-knock knees, flat foot, round shoulders, Lordosis, Kyphosis, Scoliosis
and bow legs and their respective corrective measures.
 Special consideration (menarche and menstrual dysfunction)
 Female athlete triad (osteoporosis, amenorrhea, eating disorders)

Common Postural Deformities:

Postural Deformities:
Knock Knees, also known as Genu valgum, is a
knee misalignment that turns the knees inward.
Flat foot is also known as pes planus or fallen
arches. It is a condition that may be diagnosed by
looking at the arch of the foot or by taking the water
print test.
Round shoulders is a postural deformity in which
shoulders are bent forward from the ideal alignment,
thereby giving a narrow curve to upper back
Kyphosis is also known as Hunch Back or round
upper back. It is a condition of the spine where the
curvature of the upper back gets exaggerated or
increases, forward rounding of the back.
The term Lordosis comes from the Greek lordos
which means bent backward.
The spine curves a little in the neck, upper back, and
lower back. These curves, which create the spine’s S
shape, Lordosis is a spinal deformity in which the
angle of arc of the lower back is reduced. This leads
to an increase and exaggeration of normal concavity
of the lumber region of the spine.
It is also known as sway back.
Corrective Measures:
Exercises like horse-riding and keeping the pillow
between the knees and standing erect for some time
are the best.
Performing padmasana and gomukhasana regularly
can help strengthen muscles of the legs and realign
the knees.
Strengthening exercises can be simple, such as leg
raises while seated or lying down.
Using of walking callipers is also a big help at pre-
puberty stage.
Exercises like walking, standing or jumping on toes
and heels in all four directions, skipping rope,
strengthens the muscles of foot which help to
develop the arch in the foot. Activities like picking
up marbles with toes, writing numbers in the sand
with the toes will also help in developing the arch.
Yoga asanas like Adhomukhsavasana performed in
Surya Namaskar, Vajrasana and other therapeutic
massages are also helpful in developing the arch.
strengthening and stretching of muscles and trying to
correct the imbalance of muscles by doing chest
stretches, T stretch, wall stretch, Handclasp stretch
and planks, pull ups, reverse shoulder stretch, etc.
Developing the habit of keeping the spine straight is
also helpful in correcting rounded shoulders. Yoga
asanas like Chakrasana, Dhanurasana, can be useful
in correcting rounded shoulders.
Strengthen back muscles, provide stability and make
muscles more flexible should be performed. Physical
therapy, swimming, exercise/ gym ball exercises,
exercises with bands, and Yoga asanas like
Dhanurasana, Chakrasana and Bhujangasana should
be performed to get optimum benefits. Using a flat
bed with a thin pillow while sleepingis also helpful .
The individual may require use of braces, or even
surgery. Largely, weight loss to help posture, and
daily physical therapy to strengthen muscles and
range of motion prove quite helpful. Exercises to
develop strength in the pelvic region like sit-ups,
sitting against the wall and pushing the trunk
backward and lying on the back and raising upper
extremities and legs together will give significant
benefits. Yoga asanas including Dhanurasana and
Halasana will be helpful. Use of braces, weight
reduction, maintaining a good posture and taking a
balanced diet are helpful in reducing the problem.
Scoliosis is a position in which the spine is tilted to Some children may need to wear a brace to stop the
either side of the body. It is a position of exaggerated curve from worsening. Others may need surgery to
lateral curvature or sideways curvature of the spine. keep the problem from worsening and to straighten
the spine. Exercises like hanging on the horizontal
bars and swinging should be done on opposite side
of the C-shaped curve. Aerobic activities with slow
pace and breaststroke in swimming are helpful and
also give good results. In yoga Trikonasana and
Adhomukhasana should be performed to straighten
the spine.

Bow Legs, also known as Genu varum, is a position Use of braces and modified shoes can be along with
of knees in which legs look like a bow, when the sufficient intake of balanced diet can prove to be of
legs curve outward at the knees while the feet and help. Walking on the inner edge of the feet may also
ankles touch. help.

Special Consideration (Menarche & Menstrual Disfunction):

Menarche: Menarche (first menstruation) is usually considered the point of sexual maturity for girls.

Menstrual Dysfunction: Menstrual dysfunction is an abnormal condition in a woman‟s menstrual cycle.

Normal range of the menstruation cycle is 21 to 35 days. If it happens earlier than 21 days or after more than
35 days, then it‟s a problem.
There are different types of menstrual disorders which are given below:
1. Pre-menstrual Syndrome: Pre-menstrual Syndrome includes unpleasant or uncomfortable symptoms
during the cycle. These may include depression, anxiety, irritation, headache, fainting, vertigo, infection etc.
and may last from a few hours to few days. Such symptoms may be reduced through moderate exercise,
taking a balanced diet, having a good sleep and rest.
2. Amenorrhea: Amenorrhea is known as missed periods or absence of a normal monthly period or
menstrual cycle. There are two types of amenorrhea.
(a) Primary amenorrhea: Menstruation cycle does not begin at puberty.
(b) Secondary amenorrhea: It happens when menstruation is missed for three months or more. This is the
most common type of amenorrhea.
3. Dysmenorrhea: When menstruation happens with severe pain or frequent menstrual cramps, the
condition is called Dysmenorrhea. Symptoms associated with dysmenorrhea may be cramping in lower
abdomen, low back pain, pain in legs, nausea, fatigue, weakness etc.
4. Menorrhagia: Menorrhagia is characterized by heavy and long term or continuous menstrual bleeding.
5. Polymenorrhea: Polymenorrhea is a term used to describe a menstrual cycle that is shorter than 21 days.
6. Oligomenorrhea: Oligomenorrhea is infrequent menstruation. More strictly, it is menstrual periods
occurring at intervals of greater than 35 days.
7. Metrorrhagia: Metrorrhagia refers to missed, delayed or erratic periods or abnormal bleeding patterns.
8. Postmenopausal bleeding: Postmenopausal bleeding is bleeding that occurs after one year of menopause
or after a woman has stopped having menstrual cycles due to menopause.

Female Athlete Triad:

Female Athlete Triad. The term „triad‟ was first described by American college of sports medicine in 1992,
and the three components to describe the triad were:

(a) low energy availability with or without eating disorder, / disordered eating
(b) dysfunction of menstruation / amenorrhoea
(c) (c) low bone density/ osteoporosis
 Ch.3 YOGA AS PREVENTIVE MEASRUE FOR LIFESTYLE DISEASE

 Obesity: Procedure, Benefits & contraindications for Tadasana, Katichakrasana, Pavanmuktasana,

Matsayasana, Halasana, Paschimottasana, Ardh Matsyendrasana, Dhanurasana, Ushtrasana,
Suryabedhan pranayama.
 Diabetes: Procedure, Benefits & contraindications for Ktichakrasana, Pavanmuktasana,
Bhujangasana, Shalabhasana, Dhanurasana, Supta-vajarasana, Paschimottasana, Ardh
Matsyendrasana, Mandukasana, Yogmudra, Gomukhasana, Ushtrasana, Kapalbhati
 Asthma: Procedure, Benefits & contraindications for Tadasana, Urdhwahastottasana, Uttan
Mandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana,
Mtsyaasana, Anulom- Vilom.
 Hypertension: Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana, Sarla Matyasana,
Gomukhasana, Uttan Mandukasana, Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi-
Shodhanapranayam, Sitlipranayam.

Tadasana : Katichakrasana: Pavanmuktasana: Matsyasana: Halasana:

Obesity & Obesity & Obesity & Diabetes Obesity & Obesity
Asthama Diabetes Asthama

YogMudra: Dhanurasana: Paschimottanasana: Ardha Ushtrasana:

Diabetes Obesity, Obesity & Diabetes Matsyendrasana: Obesity,Diabete
Diabetes Obesity& s & Asthama
&Asthama Diabetes

Urdhva- Bhujangasana: Shalbhasana: Supta-Vajrasana: Mandukasana:

Hastotansana: Diabetes Diabetes &Asthama Diabetes Diabetes
Asthama &Asthama
 Vakrasana: UttanMandukas Gomukhasana: Uttanpadasana: Ardha-
Asthma & ana: Diabetes & Asthma Hypertension Halasana:
Hypertension Asthma & Hypertension
Hypertension

Savasana: Saral-Matsyasna: Makarasana:

Hypertension Hypertension Hypertension

Ch.4 physical education and sports for children with special needs

 Organizations promoting Disability Sports (Special Olympics; Paralympics; Deaflympics);

 Advantages of Physical Activities for children with special needs;
 Strategies to make Physical Activities assessable for children with special needs

Paralympics:

Paralympics is a mega sports event involving athletes with a range of disabilities, and is organized by the
International Paralympic Committee. The range of disabilities includes impaired muscle power (eg.,
paraplegia and quadriplegia, muscular dystrophy, post-polio syndrome, spina bifida), impaired passive range
of movement, limb deficiency (eg., amputation or dysmelia), leg length difference, short stature, hypertonia,
ataxia, athetosis, vision impairment and intellectual impairment.

Special Olympics:
Special Olympics is the world‟s largest sports organization for children and adults with intellectual and
physical disabilities, providing year-round training and competitions to 5 million athletes and Unified Sports
partners in 172 countries. The concept was the brainchild of Eunice Kennedy Shriver, who in 1962 initiated
a day camp called Camp Shriver for children with intellectual disabilities at her home in Potomac,
Maryland.

Deaflympics:

Sports for hearing impaired were started long back, the first games, known as the International Silent
Games, were held in 1924 in Paris with 148 athletes from nine (9) European nations participating. The Silent
Games were the first ever for any group of people with disabilities and also the secondly created internally
competed games after Olympics. Winter Games were instituted in 1949 at Seefeld, Austria.

Advantages of Physical Activities for CWSN:

 Physical benefits  Psychological benefits

 Mode of Recreation and Fun  Healthy lifestyle
 Improved Emotional Health  Behavioural Benefits
 Channelizing the Surplus Energy  Increased Independence

Strategies to Make Physical Activities Accessible for CWSN:

 Communication  Psychological strategies
 Space  Medical Check-up
 Equipment  Physical Activities must be based on
interest of Children.
 Social Strategies  Rules should be modified

 Children‟s previous experience must be taken into

consideration.

Ch. 5 SPORTS AND NUTRITION

 Concept of Balanced Diet and Nutrition

 Macro and Micro Nutrients: Food sources and functions
 Nutritive and Non- Nutritive Components of Diet

Balanced Diet:
Balanced diet can be defined as one which contains different types of foods in such quantities and
proportions that the need for calories, minerals, vitamins and other nutrients is adequately met.
Group 1. Energy giving foods Group 2. Body building group Group 3. Protective or
regulatory foods

This category includes foods rich This category includes foods rich This group include foods
in carbohydrate and fat in protein providing vitamins and minerals
1. Cereals and roots and tubers 1. Milk and milk products I. Fruits-
2. Sugar and jaggery 2. Meat and meat products, fish, (a) yellow and orange fruits
3. Fats and oils egg or poultry (mango, papaya)
3. Pulses (b) citrus fruits (lemon, orange,
4. Nuts and oilseeds mausambi)
(c) others (apple, banana etc.)

II. Vegetables
(a) Green leafy vegetables
(spinach, mustard, fenugreek etc.)
(b) Yellow and orange vegetables
(carrot, pumpkin)
(c) Others (beans, okra,
cauliflower etc.)
(d) Root vegetables- potatoes and
yam (arvi) are rich in
carbohydrates

NUTRITION:
It is anything that we can digest, absorb and utilize, for various physiological functions of the body
including growth and development.

Macro and Micro Nutrients: Food sources and functions:

Macronutrients are required by the body in relatively large amounts. Water, Carbohydrates, proteins and
fats are macronutrients.
Nutrient Function Sources
Carbohydrates
Carbohydrates provide Fruits, cereal grains, milk,
energy needed by the body sugar, rice, root vegetables,
(1g provides 4 Kcal); pasta, breads

Carbohydrates are main

source of energy for the
nervous system, brain and
red blood cells;

If enough carbohydrates are

not available, proteins are
used for energy-giving.
 Roughage Whole grain cereals (whole
Dietary fibre or roughage wheat flour, dalia, oats etc.),
provides feeling of fullness i.e., whole pulses, Green leafy
one does not feel hungry soon vegetables (GLVs), peas, beans
after having a meal: and other vegetables, fruits like
• It provides bulk to the diet, guava, orange, pineapple etc
helps in smooth elimination of
stool or faeces;
• Helps prevents diseases like
cancer, diabetes and heart
disease, has cholesterol
lowering effect;
• It is a negligible source of
energy hence, can be eaten for
weight control.

Proteins
Proteins build and repair body Milk and milk products, fish,
cells eggs, poultry, meat, legumes
Proteins form part of various and grains
enzymes, hormones, and
antibodies
Also provide energy (4 Kcal/g)

Fats
Fats provide energy (9kcal/g);
Fats help transporting
fat-soluble vitamins;
Fats are part of cell
membranes, membranes around
nerves, hormones, bile (for fat
digestion)
Visible Sources-vegetable oils,
desi ghee, vanaspati ghee,
butter, margarine, Invisible
Sources- Cheese Meat, poultry,
fish, milk and milk products,
nuts and seeds

Water

Micronutrients are required by the body in relatively small amounts. Vitamin and Minerals are
micronutrients.

Vitamins are divided into two categories:

1. Water-soluble vitamins include all the B vitamins and vitamin C. The amount of water- soluble
vitamins that body doesn‟t use passes through the kidneys and leaves the body as urine or stool.

1. Fat-soluble vitamins include vitamins A, D, E, and K. Fat-soluble vitamins are stored in the body cells
and are not passed out of the body as easily as water-soluble vitamins.

Nutrient Functions Sources

Thiamine (vitamin B1)
Needed for energy Whole-grain cereals,
metabolism; pulses, peanuts and seeds,
mushrooms, green peas,
important for nerve beans, egg yolk and meat
function;

needed for DNA and RNA

synthesis
Riboflavin (vitamin B2)
Niacin (vitamin B3)
Vitamin B6 (Pyridoxal,
pyridoxine and pyridoxamine)
Biotin
Cobalamin (vitamin B12)
Ascorbic acid (vitamin C)
Vitamin A
(Retinol and its
precursor*, beta- carotene)
Needed for energy metabolism;
• important for normal vision
and skin health
Needed for energy metabolism;
• important for nervous system,
digestive system, and skin
Needed for protein and amino
acid metabolism and also
involved in activity of many
enzymes required for
carbohydrate, fat and protein
metabolism.
• It also helps in making white
blood cells and heme in
haemoglobin.
Functions as coenzyme in
metabolic reactions
Needed for making new cells;
• important to nerve function
Antioxidant,
Role in wound healing, part of
an enzyme needed for protein
metabolism;
• important for immune system,
helps in iron absorption
Milk and milk products; animal
products like eggs, liver,
kidney; green leafy vegetables
eg., broccoli; whole-grain
cereals; legumes
whole-grain cereals, pulses,
meat, poultry, fish, vegetables
(especially mushrooms). Eggs
and milk and milk products lack
niacin but are rich sources of
EAA- tryptophan which can be
converted to niacin in the body
when required. 60 mg of
tryptophan can be converted to
provide 1 mg niacin.
Meat, Poultry, fish, Nuts,
sunflower seeds, pulses, whole
grains, spinach, bananas,
potatoes.
Wide spread in foods like organ
meats, such as liver or kidney;
egg yolk; nuts, such as almonds,
peanuts, and walnuts; soybeans
and other legumes; whole
grains; bananas; cauliflower,
mushrooms; also produced in
intestinal tract by bacteria
Meat, poultry, fish, seafood,
eggs, milk and milk products;
not found in plant foods
Found in fruits and vegetables,
especially citrus fruits, fresh
vegetables in the cabbage
family, sprouts, amla and guava

Needed for vision in dim light,
healthy skin and mucous
membranes, growth of skeletal
and soft tissues, immune system
health
Vitamin D Needed for proper absorption of
calcium and phosphorus;
deposition of calcium
and phosphorus in bones
Vitamin E
Antioxidant;
• protects cell walls
Vitamin K Needed for proper blood
clotting
Minerals are inorganic elements which are required by the body needs for various physiological functions.
There are minerals required in larger amounts called macro-minerals and those required in smaller amounts
are called micro-minerals (trace minerals).
Macro-minerals
Mineral Important Functions
Sodium
Needed for proper
fluid balance, regulating
alkalinity and acidity of
body fluids, nerve
transmission, and muscle
contraction
Chloride
Needed for proper
fluid balance, stomach acid
Potassium
Needed for proper
fluid balance, nerve
transmission, and muscle
contraction
Vitamin A from animal sources
(retinol): milk, cheese, cream,
butter, egg yolk, liver, Beta-
carotene (from plant sources):,
dark green leafy vegetables; red
and yellow fruits and vegetables
(carrots, pumpkin, mangoes,
papaya)
Egg yolks, liver, fatty fish,
fortified foods. When exposed
to sunlight, the skin can make
vitamin D.
Polyunsaturated plant oils
(soybean, corn, cottonseed,
safflower); green leafy
vegetables; wheat germ; whole-
grain products; liver; egg yolks;
nuts and seeds
green leafy vegetables and
cabbage; milk; also produced in
intestinal tract by bacteria
Sources
Table salt, soy sauce; large
amounts in processed foods;
small amounts in milk,
breads, green leafy
vegetables, and unprocessed
meats
Table salt, soya sauce; large
amounts in processed foods;
small amounts in milk,
meats, breads, and
vegetables
Meats,milk, fresh fruits and
vegetables, whole grains,
pulses
 Calcium Milk and milk products; fish
Important for healthy with bones (eg., sardines);
bones and teeth; fortified soya milk; greens
helps muscles relax (broccoli, mustard leaves);
and contract; pulses
important in nerve
functioning, blood clotting,
blood pressure regulation,
immune system health

Phosphorus Meat, fish, poultry, eggs,

Important for healthy milk, processed foods
bones and teeth; found in
every cell;
part of the system
that maintains acid-base
balance

Magnesium Nuts and seeds; pulses;

Found in bones; leafy, green vegetables;
needed for making seafood; chocolate
protein, muscle contraction,
nerve transmission, immune
system health

Sulphur Found in protein molecules Occurs in foods as part of

protein in meats, poultry,
fish, eggs, milk, pulses, nuts

Trace minerals (micro-minerals)

The body needs trace minerals in very small amounts. Although iron is considered to be a trace mineral, the
amount needed is somewhat more than for other micro-minerals.

Mineral Important Functions Sources

Iron Iron is a mineral found in
every cell of the body. Iron
is considered an essential
mineral because it is found
in red blood cells as part of
haemoglobin that carries
oxygen to every cell in the
body;
part of myoglobin
needed for muscle
contraction,
needed for energy
metabolism, hence crucial
in helping perform physical
work
Organ meats; red meats;
fish; poultry; egg yolks;
whole pulses and whole
grain cereals; dried fruits;
dark green leafy vegetables
(mustard greens, bathua);
iron-enriched breads and
cereals; and fortified
cereals
 Zinc Meats, fish, poultry, whole
Part of many grains, vegetables
enzymes needed for
synthesizing protein and
genetic material;
has a function in
taste perception, wound
healing, normal foetal
development, production of
sperm, normal growth and
sexual maturation,
important for
immune system

Iodine Seafood, foods grown in

Found in thyroid iodine-rich soil, iodized
hormone, which helps salt, bread, dairy products
regulate growth,
development, and
metabolism

Selenium Meats, seafood, grains

Antioxidant

Copper Pulses, nuts and seeds,

Part of many whole grains, organ meats,
enzymes; drinking water
needed for iron
metabolism

 Non-nutritive components of diet:

 Non-nutritive factors that interfere with nutrient absorption

 Beneficial non-nutritive factors of foods

Ch. 6 Test and Measurement in Sports

 Fitness Test – SAI Khelo India Fitness Test in school [Age group 5-8 yrs/ class 1-3: BMI, Flamingo
Balance Test, Plate Tapping Test; Age group 9-18yrs/ class 4-12: BMI, 50mt Speed test, 600mt
Run/Walk, Sit & Reach flexibility test, Strength Test (Abdominal Partial Curl Up, Push-Ups for
boys, Modified Push-Ups for girls)];
 Computing Basal Metabolic Rate (BMR);
 Rikli & Jones - Senior Citizen Fitness Test - Chair Stand Test for lower body strength, Arm Curl
Test for upper body strength, Chair Sit & Reach Test for lower body flexibility, Back Scratch Test
for upper body flexibility, Eight Foot Up & Go Test for agility, Six Minute Walk Test for Aerobic
Endurance;

Fitness Test – SAI Khelo India Fitness Test

AGE GROUP 5-8 YEARS | CLASS 1 to 3 At AGE GROUP: 9-18+ YEARS | CLASS 4 to 12 For
Primary class 1-3, Class 4 to 12,

1. Body Composition (BMI) 1. Body Composition (BMI)

2. Coordination (Plate Tapping) 2. Strength a. Abdominal (Partial Curl-up) b.
3. Balance (Flamingo Balance) Muscular Endurance
(Push Ups for Boys, Modified Push Ups for
Girls)
3. Flexibility
(Sit and Reach Test)
4. Cardiovascular Endurance
(600 Meter Run/Walk)
5. Speed
(50 mt. Dash)
Rikli and Jones Senior Citizen Fitness Test

The senior citizen‟s fitness test (SFT) was developed by Rikli and Jones for older people aged between 60
to 94 years.

1. Chair Stand Test for lower body strength

2. Arm Curl Test for upper body strength
3. Chair Sit and Reach Test for lower body flexibility
4. Back Scratch Test for upper body flexibility
5. Eight Foot Up and Go Test for agility
6. Six Minute Walk Test for aerobic endurance Source of all Pictures4

Ch. 7 Physiology and injuries in sports

 Physiological factors determining components of Physical Fitness

 Effect of exercise on Muscular System
 Effect of exercise on Cardio- Respiratory System
 Sports injuries: Classification (Soft Tissue Injuries – Abrasion, Contusion, Laceration, Incision,
Sprain & Strain; Bone & Joint Injuries - Dislocation, Fractures - Green Stick, Comminuted,
Transverse, Oblique & Impacted)

Physiological factors determining components of Physical Fitness :

Physical Fitness Components Determining Physiological factors

Strength  Body Weight
 Size of muscle
 Muscle Composition
 Intensity of nerve impulse
 Gender
 Age
Speed  Muscle composition
 Flexibility
 Explosive strength
 Mobility of Nervaous system
 Reserved Energy
 Metabolic process
 Body Shape and size
Endurance  Aerobic capacity
 Oxygen intake – Uptake transport
  Lactic Acid tolerance
 Economic Activity/Movement technique
 Muscle composition
 Blood volume
Flexibility  Age & Gender
 Physical Activity
 Injury
 Muscle strength
 Muscle/Body temperature
 Structure of Joints

Effect of Exercise on Muscular System:

Short Term Long Term

Increased blood supply
Increased Muscle temperature
Increased Muscle flexibility
Accumulation of Lactate
Micro tears in muscle fibers
Hypertrophy of Muscle Increases in
strength of ligaments and tendons
Increase in size and number of mitochondria
Increase in myoglobin storage
Increase in glycogen storage
Increase in oxidation/ metabolism
Increase in lactate acid tolerance

Effect of Exercise on Cardiorespiratory System:

Cardiorespiratory system consists of two parts. They are 1.Cardiovascular System 2.Respiratory System

Short Term Long Term

Increase in Heart rate Size and strength of Heart increases

Increased blood circulation Blood volume increases
Blood flow increases Low level of accumulation of Lactic acid
Blood pressure increases Resting Heart rate decreases
Stroke volume increases Normal blood pressure
Cardiac output increases Increase in stroke volume and cardiac output
Increase in capillaries network

Effect of Exercise on Respiratory System:

Short Term Long Term

Respiratory rate increases Efficiency of respiratory muscles increases

Tidal volume increases Lung volume Increases
Rate of exchange of gas increases Pulmonary diffusion increases
Residual volume increases

Sports injuries: Classification

Injuries Types
 Soft tissue injuries (eg., muscles, ligaments) Abrasion – injury caused by falling on rough
Skin injuries or firm surface.
Laceration – tears in the skin.
Incision – cut caused by a sharp edge of an
object.
Puncture wound – wound caused by piercing
by a sharp and pointed object.
Avulsion – tearing away of a part of the skin.
Contusion – bruise caused by a direct blow to
some part of the body. eg., knee of a player
knocks against the thigh of another person.
Sprain – injury of ligament of joints, caused
by the violent overstretching of ligament in a
joint or the movement of the joint in abnormal
directions.
Strain – injury of muscle or tendon, three
types– mild, moderate, severe.
Joint injuries “Dislocation is the displacement of contiguous
surfaces of two or more bones which are in a
joint.” It is caused by an external force which
forces the joint to move beyond the limits of a
joint..

Bone injuries Fractures (Fracture is a break in the continuity

of the bone).
Types of fractures:
Stress fractures
Greenstick
Commutated
Transverse
Oblique
Impacted

Ch. 8 BioMechanics and Sports

 Newton‟s Law of Motion & its application in sports.

 Equilibrium – Dynamic and Static and Centre of Gravity and its application in sports
 Friction and Sports
 Projectile in Sports

Newton’s Law of Motion & its application in sports:

Newton‟s First Law of Motion (Law Of Inertia) According to the first law, a body will remain at rest
or continue to move at a constant velocity unless
acted upon by an external (resultant) force.

Newton‟s Second Law of Motion (Law of As per the law, the rate of change of momentum is
Momentum) proportional to the resultant force and takes place in
the direction of the resultant force.

Newton‟s Third Law (Law of Reaction) According to this law, there is an equal and opposite
 reaction for every action, and this reaction acts with
the same Momentum and the opposite velocity for
every action.

Equilibrium (Stability/ Balance:

Equilibrium is defined as a state of balance or a stable situation, where opposite forces cancel each other out
and where no changes are occurring.

Types of Equilibrium
With respect to the state of a body, equilibrium may be divided into two categories:
1. Static equilibrium.
2. Dynamic equilibrium.

Factors Increasing Equilibrium

 Larger base
 Greater weight
 Lower centre of gravity
 When anticipating an oncoming force
 Extending the base of support in direction of expected force
 Greater friction between body and surfaces it contacts

Centre of Gravity: The Centre of gravity is the point at which all the weight or mass of a body may
be considered to be concentrated.

Friction & Sports: Friction is a force that opposes the motion between two surfaces that are in touch.

Types of Friction
A. Static friction :

B. Kinetic friction: 1.Sliding friction 2.Rolling friction

C. Fluid friction: It opposes the motion of objects traveling through the fluid (gas, air, and water).

Methods of Reducing Friction:

 Polishing:
 Lubricating:
 Wheels and Ball bearing use
 Streamlining:

Projectile in Sports:

A projectile is an object upon which the only force acting is gravity. Projectiles travel with a parabolic
trajectory due to the influence of gravity.

Factors Affecting Projectile Trajectory/ Flight Path:

 Gravity
  Air resistance
 Speed of release
 Angle of release
 Height of release
 Spin
Ch. 9 Psychology and Sports

 Personality; its definition & types (Jung Classification & Big Five Theory);
 Meaning, Concept & Types of Aggressions in Sports;
 Psychological Attributes in Sports – Self Esteem, Mental Imagery, Self Talk, Goal Setting
Personality:
 The word personality is derived from the Latin word persona, the mask.

 Personality is defined as „the characteristic set of behaviours, cognitions and emotional patterns that
evolve from biological and environmental factors.‟

 Personality is an „individual‟s unique pattern of traits.‟

Jung’s Classification of Personality Types:

Introvert Extrovert Ambivert

Interested in their own self Highly socialized Broad-minded
Reserved Expressive and enjoy centre of Ambiverts reflect a blend of traits
Self-aware and introspective Take attention Meet unknown people from the introvert as well as the
pleasure in reading, writing Tend easily extrovert along with having some
to shy away from public Bold, outgoing and optimistic specific strengths. Thus, an
Think before acting person ambivert can be defined as
Action oriented someone who falls in the middle of
the introvert/extrovert continuum.

BIG FIVE THEORY OF PERSONALITY:

 Openness To Experience (Imaginative Vs Narrow Interest):

 Extraversion (Enthusiastic Vs Reserved)
 Conscientiousness (Organized Vs Easy-Going)
 Agreableness (Friendly Vs Un-Cooperative)
 Neuroticism (Composed Vs Nervous)
 Aggression:

Aggression is a type of behaviour aimed at causing physical or psychological harm to another.

Types of Aggression
1. Hostile Aggression: The term „hostile‟ refers to being „opposed‟, therefore hostile aggression refers
to violent and angry behaviour where the intent and primary goal is to harm the other.
2. Instrumental Aggression: The term „instrumental‟ refers to „serve as a means‟ ie., aggression is
being used just as an instrument to gain advantage or win and not because of anger or enmity.
3. Assertive Aggression: It's the ability to speak up for ourselves in a way that is honest and respectful.

Psychological Attributes in Sports:

 Self-Esteem  Mental Imagery

 Self Talk  Goal Setting

Ch. 10 Training in Sports

 Concept of Talent Identification and Talent Development in Sports

 Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle.
 Types & Methods to Develop – Strength, Endurance, and Speed
 Types & Methods to Develop – Flexibility and Coordinative Ability

Concept of Talent Identification:The process by which children are encouraged to participate in the sport
they are most likely to succeed, based on selected parameters.

Importance of Talent identification

 Discovery of the great talent
 Recognition of the hidden talent
 By recognizing the talent at the early stage, the children can show their skills at their extreme
 Talent identification helps in finding a significant asset for the country

Components of Talent Identification:

The main components of Talent Identification (TID) can be divided into the following categories:
Physiological attributes Physical attributes Psychological attributes
Technical/Tactical attributes Results Intangibles

Sports Training Cycle – Micro, Meso, Macro Cycle:

Micro Cycle: The duration of this cycle is 3 to 10 days and is thus considered the shortest cycle of training.

Meso Cycle: The duration of this training cycle is 3 to 6 weeks and is thus termed a cycle of medium
duration.

Macro Cycle: The duration of this cycle is 3 to 12 months and it is, thus, considered the most extended
cycle of training.

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Strength: strength is the ability of a group of muscles to overcome resistance.

Static Strength: Static strength is also called isometric strength. It is the ability of the muscles to act against
resistance. This type of strength is not seen directly.

Dynamic Strength: Dynamic strength is also known as isotonic strength. Movements are visible when
someone uses dynamic strength.

Maximum Strength: Exerting force against resistance in the maximal effort.

Explosive Strength: it is a combination of strength and speed.

Strength Endurance: The muscle can overcome resistance under fatigue or for as long as possible.

Methods to Develop Strength:

Isometric Exercise: These are the exercises that are not visible as there are no direct movements.

Isotonic Exercise: These are exercises in which movements can be seen directly.

Isokinetic Exercise: this method was introduced by J.J. Perrine in 1968 and involves a particular type of
muscle contraction called isokinetic contraction, generally used in sporting events like rowing and
swimming. These exercises are performed on specially designed instruments.

Endurance:

Basic Endurance: This is the ability of a person to resist fatigue in which the load is of medium intensity
and involves aerobic muscular metabolism.
For example, jogging, cycling, and swimming for more than 30 min. Basic endurance forms the base for all
other types of endurance.
General Endurance: it is the ability to do such sporting movements for a prolonged duration that are
general. This type is not specific to any sport and can be developed by performing general exercises.
Specific Endurance: this is the ability to perform movements of a particular sport to resist fatigue. Specific
endurance varies from activity to activity as it depends on the nature of fatigue.

Speed Endurance: This is the ability to resist fatigue in cyclic activities that last up to 45 seconds. The
classic example of this endurance type is a 400m sprint in track and field. This type of endurance is majorly
dependent on the power and capacity to produce energy.
Short Term Endurance: This ability is needed for activities lasting 45 seconds to about 2 min. The most
appropriate example for short-term endurance is an 800m run. This endurance depends majorly on speed
endurance and strength endurance.
Medium Time Endurance: In this endurance is needed to resist fatigue in activities lasting from 2 min. to
about 11 min. The most common example of this type is 1500m and 3000m run and 100m rowing. As in
short-time endurance, this type of endurance also depends on speed and strength endurance, but to a limited
extent.
Long Time Endurance: This type of endurance is needed for activities that last for more than 11 min.
This type of endurance is required in events like marathons, cross country, etc13

Methods to Develop Endurance:

A. Continuous Method: 1. Slow Continuous Method 2. Fast Continuous Method

3. Variable Pace Method 4. Fartlek Method

B. Interval Method: Slow/Extensive Interval Method and Fast/intensive Interval Mehod

C. Repetition Method:

Speed:
The capacity of an individual to perform successive movement of the same pattern at a fast rate.

Types of Speed:
Reaction Ability: Reaction ability is the ability to react quickly to a stimulus or signal. It depends entirely
on the coordinative abilities of an individual. Different games and sports have other signs like visual,
auditory and tactile, to name a few. And to respond to such signals accurately and as quickly as possible is
known as reaction ability. It can be further classified into simple and complex reaction abilities.
2. Acceleration Ability: Acceleration ability is the ability to achieve a high locomotion speed from a
stationary position. It depends significantly on the explosive strength, technique, and movement frequency.
This ability is essential in almost every game and sport but greatly influences sprinting events.
3. Movement Speed: Movement speed can be defined as the ability to perform a single movement in the
minimum possible time. It is highly related to acyclic sports, but its importance in cyclic sports is limited to
the initial phase. It is dependent on the technique and explosive strength.
4. Locomotor Ability: Locomotor ability is the ability to maintain maximum speed when in motion for the
maximum possible duration or distance. It is essential in sports like 100m and 200m sprints, speed skating,
and short sprints in cycling. Locomotor ability depends highly on the mobility of the nervous system. The
chances of improving locomotor ability are relatively low.
5. Speed Endurance: Speed endurance is a combination of two words, speed and endurance. It is the ability
to do the movement with high speed for a longer duration, i.e., under fatigue. It depends highly on anaerobic
capacity, technique, and psychic factors.

Methods to Develop Endurance:

Flexibility
Flexibility is also known as the range of motion around a joint. It is the ability to execute a movement
with greater amplitude or range.

Types of Flexibility:

Passive Flexibility: the ability to do movements with greater amplitude and with external help is known as
passive flexibility.
Active Flexibility: the ability to perform a movement with greater amplitude without external help is called
active flexibility.

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a. Static Flexibility: it is required for movements done while the individual is in a static position, i.e.,
standing, sitting, or lying.
b. Dynamic Flexibility: it is required for executing movements when an individual is moving.

Methods to Improve Flexibility:

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Coordinative Abilities
The coordinative abilities are those abilities of an individual that enable the individual to do various
activities correctly and efficiently.

Types of Coordinative Ability:

1. Orientation Ability: it is the ability to determine and change the position and movements of the body in
the required time and available space in a definite field of action (such as a volleyball court, skating rink,
a football ground) and a moving object (like a ball, opponent, partner).
2. Differentiation Ability: It is the ability to attain a high fine-tuning of movement phases. It is the ability
to achieve a high level of accuracy.
3. Coupling Ability: it is the ability to coordinate body part movements with one another and about a
definite goal-oriented body movement. Coupling ability is essential in sports where activities with a high
degree of difficulty have to be done, such as gymnastics and team games.
4. Rhythm Ability: Rhythm ability is the ability to perceive the rhythm of a movement and do the exercise
with the required rhythm. It also denotes the ability to reproduce rhythm stored in motor memory, in
motor action.
5. Reaction Ability: Reaction ability is the ability to react quickly and effectively to a stimulus. It can be
further classified into simple and complex reaction abilities.
6. Adaptation Ability: Adaptation Ability is the ability to adjust or completely change the movement
programme based on changes and anticipated changes
7. Balance Ability: Balance Ability is the ability to maintain equilibrium or balance throughout the
movement and regain balance quickly after disturbing balance movements. It is further classified into
two types: (a) Ability to maintain balance during stationary position or slow movements. It depends on
kinaesthetic, tactic, and to some extent on vestibular sense organs.
(b) Ability to maintain or regain balance during rapidly changing positions. It depends primarily on the
functional capacity of the vestibular sense organs