P.E. Notes Xii

Chapter – II
PLANNING IN SPORTS
Chapter – I
PLANNING IN SPORTS
TOURNAMENT- KNOCK-OUT AND LEAGUE

• The sports competitions or tournaments provide recreation to the spectators,
which help them in reducing stress and tension of day to day life.
• These tournaments are helpful in the harmonious development of
participants. In fact, tournament is that series of sports in which a team
finally wins and rest of the teams lose the matches. Before organizing a
tournament, it is very essential to prepare a good plan.
• To select the best method depends upon various factors such as what is the
number of participating teams? What facilities of ground equipments,
numbers of officials are available? And in how many days, the tournament is
to be completed.
IMPORTANCE OF TOURAMENTS
The tournaments are not only significant to the players but to the coaches and
physical education teachers also. The importance of tournaments is described
below:
1. Development of sports skills
2. Propaganda of sports
3. Helpful in selection of players
4. Development of national and international integration
5. Development of social qualities
6. Source of recreation
Explanation
1. Development of sports skills: The maximum no: of participants does not
develop only technical skills of the sports but tactical skills also. They acquire
efficiency in skills and finally, they improve the game.
2. Propaganda of sports: Tournaments are helpful in publishing the sports.
The spectators come to know about that sport. Thus, it creates interest in
those sports.
3. Helpful in selection of players: On the basis of tournament, the good
players can be selected easily by observing their performance in the
tournament.
4. Development of national and international integration: Sports
tournaments are helpful in developing national integration as well as
international unity and brotherhood. Tournaments are one of the best means
of enhancing international peace.
5. Development of social qualities: Social traits such as tolerance,
sympathy, cooperation, group cohesion, brotherhood and discipline etc are
developed among participants through sports tournaments.
6. Source recreation: Sports tournaments provide ample recreation to the
spectators. That is why, a large no: of people go to watch the Olympic
Games and world cups of various games and sports. So, tournament is a
good source of recreation.
TYPES OF TOURNAMENTS
TOURNAMENTS
CHALLENGE
KNOCK-OUT TOURNAMENT
TOURNAMENT
LEAGUE
OR COMBINATION
ROUND ROBIN TOURNAMENT
TOURNAMENT
1. KNOCK-OUT TOURNAMENT: In this type of tournament, a team which is

once defeated, automatically gets eliminated from the tournament. Only the
winning teams continue in the tournament.
e.g.: four teams participate
A. VV DAV A
B. ST. FRANCIS A Winner
C. KAMAL D
D. VISHAL BHARTI
Advantages of knock-out tournament
• The knock-out tournaments are less expensive because of the team,
which gets defeated, is eliminated from the competition.
• The knock-out tournament is helpful in enhancing the standards of sports.
• Owing to less number of matches, it requires less time to complete the
tournament.
• Minimum no: of official are required in organizing such type of
tournaments.
Disadvantages of knock-out tournament

• There may be many chances of elimination of good teams in 1st or 2nd
round. So, good team may not reach into the final round.
• There are maximum chances of weak teams to enter into the final round.
• Spectators may not have enough interest in the final match.
Essential points for knock-out tournament

The following points must be taken into consideration while preparing fixture:
1. The total no: of teams participating in the tournament.
2. The total no: of byes.
3. The no: of teams in each half or quarter.
4. The no: of byes to be given in each half or quarter.
5. The total no: of rounds.
6. The total no: of matches.
Method of preparing fixture in knock-out tournament

In knock-out tournament the total number of matches can be calculated by
subtracting one from the total number of teams.
e.g.
If total no: of teams participating is = 8
The total no: matches will be = 8-1=7
There will be 7 matches in the tournament.
The total number of teams is divided into equal halves and then matches are
divided by draw of lots. If the total number of teams is not the power of 2 such
as 3, 5, 6, 7, 9, 10, 11, 12, 13, 14, 15, 17, 18, 19, 20, 21, 22, 23, and 24 etc.,
then byes are given. The teams, which are given byes, do not play in the first
round. In fact, a bye refers to a dummy teams that does not play in the first
round but participates in the second round.
Example: How many byes will be given if 15 teams are participating

in a tournament?
Ans: Total no: of teams = 15
Next highest no: of power of two = 2 =16
Difference between total no: of teams and Next highest no: of power
of two = 16-15
= 01
Hence, 1 bye will be given.
To calculate the no: of teams in each half:

If the no of teams is in the power of two, it becomes easy to divide the teams in
two halves. But if the number of teams is not the power of two, the following
procedure is applied:
UPPER HALF = TOTAL NUMBER OF TEAMS + 1

2
It means N+1, where ‘N’ is the total number of teams.
2
LOWER HALF = TOTAL NUMBER OF TEAMS - 1

2
It means N-1, where ‘N’ is the total number of teams.

2
Example: How many teams will be kept in upper half and lower half, if
11 teams are participating in a tournament?
Ans: Total number of teams = 11
Teams in upper half
N+1 = 11+1 = 12 =6
2 2 2
Teams in lower half
N-1 = 11-1 = 10 =5
2 2 2
Example: How many byes will be given in total in upper half and lower half, if the
total number of teams is 11?
Ans: total number of teams = 11
Next highest power of two is 24 = 16
Number of byes in upper half
NB-1 = 5-1 = 4 = 2 BYES [NB stands for total number of Byes]
2 2 2
Number of byes in lower half
NB+1 = 5+1 = 6 = 3 BYES [NB stands for total number of Byes]
2 2 2
Method of fixing byes
fixtures
The total no of teams (in case of 11 teams) from 1 to 11 is
1 2 BYE
Written on a paper. After that lots are drawn and the names of teams 2
are written against their numbers. Then the total number of teams 3
4
is divided into two halves. After that the byes are fixed in upper
5
and lower halves in the 6
Following order: 7
1. The first bye is given at the last team of lower half. 8 4 BYE
9 3 BYE
2. The second bye is given to the first team of the upper half.
10
3. The third bye is given to the first team of lower half. 11
4. The fourth bye is given to the last team of the upper half. 12
5. The next bye or byes will be given in the same order as described 13
14
above.
15 5 BYE
16 1 BYE
Number of matches in knock-out tournament
The number of matches in knock-out tournament is (N-1), where ‘N;
denotes for number of teams participating in a tournament.
For example: if 11 teams are participating in a knock-out tournament, the
number of matches will be:
N-1 = 11-1 =10 matches
Number of rounds in knock-out tournament

The number of rounds will be calculated from the power of 2n. ‘N’ denotes the
number of rounds.
For example:
1. If the number of participating teams is the power of two, (in case of 16
teams), the number of rounds will based on the power i.e. 24
(2x2x2x2=16) here four times two denotes the total number of rounds.
2. If the number of participating teams is not the power of two, (in case of
19 teams), the number of rounds will based on the next highest power i.e.
25 (2x2x2x2x2=32) that is five times two denotes the total number of
rounds.
Number of teams in each quarter
1. If the no of teams is less, the teams are divided into upper and lower half
only.
2. On the other hand, if number of teams is more, upper half and lower half are
further divided into two-two halves. It means that the upper half has two
quarter, i.e. 1st quarter and 2nd quarter and the lower half has 3rd and 4th
quarter.
3. For determining the number of team in each quarter, the total number of
teams is divided by 4. If the reminder remains zero, there will be 4 quarters
with equal number of teams.
4. If the reminder remains 1, the first quarter comprise of 1extra team, where
as the remaining quarters will have equal number of teams. This procedure
can be easily understood with the help of following example:
Number of
1st quarter 2nd quarter 3rdt quarter 4th quarter
teams
28 7 7 7 7
29 7+1 7 7 7
30 7+1 7+1 7 7
31 7+1 7+1 7+1 7
32 8 8 8 8
33 8+1 8 8 8
34 8+1 8+1 8 8
Consolation tournament
1. In knock-out tournament, a good team can be eliminated if by chance it plays
with another good team in the first round. It may be set back to that team.
2. Therefore, consolation tournament is organized but it depends solely on the
organizers, whether they organize it or not.
3. In consolation tournament one additional chance is given to the defeated
teams.
4. In this tournament, the winner is declared from the defeated team.
Consolation tournament is of two types
• First type: In this type of consolation tournament the teams which are
defeated in the first round are given additional opportunity to play.
• Second type: In this type of consolation tournament, the teams
Defeated in all the rounds, are given an additional opportunity to
Take part in competition.
Seeding method
There is always possibility in knock-out tournament that strong team 1 1 seeding
May be paired with weak teams or all strong teams might grouped in 2
3
any one half. Therefore to avoid such a situation seeding is given to the
4
Winners (finalist or semi-finalist) or top performers. 5
1. In this method, the strong teams are selected to keep them at 6
appropriate place in the fixture. 7
8 4 seeding
2. If two teams are to be seeded (last year finalist), then winner is
9 3 seeding
kept at the top of the upper half and the runner-up is kept in 10
the last position of the lower half. 11
3. If four teams are to be seeded, the winner and runner-up will 12
13
be placed as mentioned above. The third position holder will
14
be kept in the top position of the lower half and the fourth 15
position holder will be placed in the last position of the upper half. 16 2 seeding
League or round robin tournament

League tournament is also called ‘Round Robin tournament’. Mr. Burger was the
first person who imagined about the league tournament and owing to that, it is
also called ‘Burger System’.
1. According to this tournament, each team play with every other team once if it
is a single league tournament. If it is a double league tournament, each team
plays with every other team twice.
2. In these types of tournament, every team plays with every other team
irrespective of victory or defeat.
TYPES OF LEAGUE
TOURNAMENT
SINGLE LEAGUE DOUBLE LEAGUE

• Single league: In single league tournament, every team plays with every
other team once and the number of matches is determined with the help
of following formula:
N (N-1)
2
NB: ‘N’ stands for number of teams
E.g. if 9 teams are participating in a tournament, the
number of matches will be 9 (9-1) = 9 x 8 = 36 matches
2 2
• Double league: In double league tournament every team plays with

every other team twice. The number of matches is determined with the
help of following formula:
N (N-1)
NB: ‘N’ stands for number of teams
E.g. if 9 teams are participating in a tournament, the
number of matches will be 9 (9-1) = 9 x 8 = 72 matches
Advantages of league tournament

There are following advantages of league tournament:
1. Only strong or deserving team gets victory in the tournament.
2. Every team gets full opportunity to show its efficiency or performance.
3. Sports and games can be made more popular through league tournament
owing to maximum number of matches.
4. This tournament is good for selecting player for the team.
5. Appropriate opportunities are available to the players to improve their
performance.
Disadvantages of league tournament
There are following disadvantages of league tournament:
1. It requires time.
2. It costs more.
3. It requires more arrangements for sports officials and teams.
4. The teams coming from far and wide generally face more problems because
such tournaments waste their time and money.
5. Most of teams become psychologically down due to their defeat again and
again.
Procedure for fixing in league tournament
The following methods are used for fixing in league tournament:
METHODS
CYCLIC STAIRCASE TABULAR

METHOD METHOD METHOD
1. Cyclic method: In cyclic method, if the number of teams is in even number,

the team number 1 is fixed on the top of right hand side and then other team
numbers in ascending order consecutively downward and then upward on the
left side. If the number of teams is in odd number, the bye is fixed on the top
of the right side. The rest of the procedure remains same. Teams are rotated
in clockwise direction.
If the number of teams is in even number, the number of rounds will be (N-
1). E.g. if there are 6 team in the tournament the number of round will be
(6-1) = 5
On the other hand, if the number of teams is in odd number, the number of
round will remain the same. E.g. if there are 5 team in the tournament the
number of round will be the same that is 5.
Example: draw a fixture of 6 teams on league basis according to

cyclic method?
Solution:
Total no: of teams = 6
Total no: of matches =
N(N-1) = 6(6-1) = 6 X 5 = 30 = 15
2 2 2 2
No: of rounds = N-1 = 6-1 = 5 Rounds
Fixtures
1R 2R 3R 4R 5R
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
cyclic method?
Solution:
Total no: of teams = 5
Total no: of matches = N(N-1) = 5(5-1) = 5 X 4 = 20 = 10
2 2 2 2
No: of rounds = 5 Rounds
1R 2R 3R 4R 5R
5 BYE 4 BYE 3 BYE 2 BYE 1 BYE
4 1 3 5 2 4 1 4 6 3
3 2 2 1 1 5 5 4 5 4
Staircase Method: In staircase method fixture are made just like a ladder or a
staircase. This method is the easiest method because no bye is given to any
team and there is no problem of odd and even number of teams.
staircase method?
1–2
1–3 2-3
1–4 2-4 3-4
1–5 2-5 3-5 4-5
Tabular Method: Tabular method is called graph method. If the number of

teams is in even number such as 2,4,6,8 etc., then N+1 Squares are made
vertically and horizontally where N represents the number of team participating
in the tournament.
If the number of team participating is in odd number such as 3,5,7,9 etc. , then
N+2 squares are made vertically and horizontally.
For e.g. if 7 teams are participating in league tournament then N+2 = 7+2 = 9,
after that a diagonal line is drawn from the left side of the top to the right side of
the bottom.
Method of putting the number in square
1. First of all, write down the names of the teams such as A, B, C, D, E, F etc.,
vertically and horizontally on left side squares and upper side squares. If the
number of teams is in odd number, write down ‘bye’ in the last columns.
Example: Draw a fixture of 6 teams according to tabular method of
league tournament?
Solution: squares = N+1 = 6+1 = 7
Number of rounds = N-1 = 6-1 = 5
Number of matches = N (N-1) = 6(6-1) = 6 X 5 = 15
2 2 2
A B C D E F
A 1 2 3 4 5
B 3 4 5 2
C 5 1 4
D 2 1
E 3
1R 2R 3R 4R 5R
AXB AXC BXC BXD CXD
CXE DXE AXD AXE BXE
DXF BXF EXF CXF AXF
Method of deciding the winner in league tournament

• If a team gets maximum points in a tournament, it is declared the winner of
the tournament. The following ways is used to give the points:
Winner of the match = 2 points
Loser of the match = 0 points
Draw = 1 point to each team
• If the points are equal in case of two teams, their match is held again.
• But if it remains a draw, the team which won the maximum number of
matches is declared as the winner.
• If the tie still remains, the team who scored maximum number of goals is
declared as the winner.
• If the tie still remains, a match is held again between these teams.
• If there is a draw again, the winner is declared by a toss.
• In addition to this, other methods are also used to declare the
winner.
A. British method: Divide the total points obtained by the total possible points.
Example, if there are 8 teams participating in a tournament. A team wins 6
matches and 2 remains draw. The percentage of points will be:
TOTAL POINTS = 12+2 = 14
POSSIBLE POINTS = 16
PERCENTAGE OF POINTS = 14/16 = 0.875
B. American method: Divide the number of games won by the total number of
games played. If 8 teams are participating in a tournament. It wins 5
matches.
Intramurals and Extramurals

Intramurals
• The word ‘intramural’ is derived from the Latin word ‘intra’ and ‘muralis’.
‘Intra’ means ‘within’ and ‘Muralis’ means walls. It means that the activities
which are performed within the walls or within the campus of an institution
are called ‘intramurals’.
• These activities are organized only for the students of a school or institution.
• No students of other schools can participate in these activities.
• In fact, intramural competition is one of the best means to motivate all the
students of an institution for taking part in the games and sports.
Origin of intramurals
• First time, in U.S.A the intramural of baseball was organized in 1864. After
that in the beginning of 20th century, some progressive physical education
teachers showed interest in intramurals and they realized that through
intramurals, the more extensive development of physical education can be
done.
• In 1925, every high school started the mission to establish intramural
department in U.S.A.
• But in India, we are still lagging behind this field.
Need of Intramurals
In simple term, intramural means, “a game for each and each for a
game.”
The following points can express the need of intramural for students:
1. Intramurals are very essential for physical, mental, emotional and social
development of students.
2. These programmes also lay stress on moral and ethical values of students.
3. These programmes are also essential to calm down the fighting instinct of
children.
4. These programmes refresh the children and make them agile.
5. Intramurals provide ample opportunities to the students to the students to
participate in games and sports.
6. Intramurals are also essential for developing the leadership qualities among
the students.
Objectives of intramurals
There are various objectives of intramurals which are described below:
1. To provide opportunity to every student to participate in games and
sports.
2. To develop the leadership qualities among students.
3. To develop the feeling of cooperation
4. To provide recreation
5. To develop the feeling of sportsmanship.
6. To provide the opportunity to learn a variety of games and skills
7. To provide the opportunity to get experience of organization of
competition.
8. To find out the talented sportspersons.
9. To provide the opportunity to develop personality.
Explanations
1. To provide opportunity to every student to participate in games and
sports:
• To provide ample opportunity to every student in games and sports is one
of the major objectives of intramurals.
• In intramurals every student is free to participate in the games and sports
of his/her choice.
2. To develop the leadership qualities among students:
• Intramural activities are helpful in developing leadership qualities.
• The students also develop the qualities to follow.
3. To develop the feeling of cooperation:
• It is really difficult to get success alone in the field of sports and games.
• These intramural activities are helps in developing feeling of cooperation
among students.
4. To provide recreation:
• Intramural activities provide a number of opportunities for recreation for
to the students.
• Students participate according to their interests.
• They get lot of fun, joy and pleasure by participating in such intramural
activities.
5. To develop the feeling of sportsmanship:
• Sportsmanship means to show respect and courtesy to opponents and
officials.
• It also means to be humble in victory and gracious in defeat.
• The intramural competition develops the feeling of such qualities among
students.
6. To develop the opportunity to learn a variety of games and skills:
• To provide the opportunity to learn a number of games, their fundamental
skills, rules and regulations and technical and tactical knowledge is
another important objective of intramurals.
7. To provide the opportunity to get experience of organization of
competition
• It provides opportunity to the students to get experience of organizing
competition.
• In intramural competitions, a number of committees of committees are
formed for their organization in which students are also involved directly
or indirectly.
8. To find out the talented sportspersons:
• Intramural competitions aid to find out the talented sportspersons due to
participation of all the students in such competition.
9. To provide the opportunity to develop personality:
• Intramural activities provide a number of opportunities to develop the
physical, mental, social and emotional aspect of personality.
General principles of intramurals

Some general principles are essential to follow prior to the organization of
intramural competitions in a school. The general principles are mentioned below:
1. Local circumstances
2. Good quality for sports equipments and other facilities
3. Interest
4. Budget
5. Time
6. Emphasis
7. Medical examination
8. Classification of students
Explanation
1. Local circumstances: While organizing intramural, the local circumstances
should be kept in mind. Local circumstances mean the popular games of the
school, availability of playground and sports equipments.
2. Good quality for sports equipment and other facilities:
• Sports equipment must be checked prior to competition
• Sports equipments should be of good quality.
• For organizing intramural competition, qualified official should be there.
3. Interest:
• The interest of the students in various activities of intramural competition
must be kept in mind.
4. Budget:
• The organization of intramurals should be based on budget of the school.
• If the budget of the school is sufficient, the organization of intramurals
can be done on a large-scale.
• On the other hand, if the budget is less, the intramurals can be organized
according to that budget.
5. Time: While organizing intramurals, it should be kept in mind that the
teaching work should not be disturbed at all.
6. Emphasis on winning:
• In intramural competitions, there should not be over emphasis on
winning.
• Winning should be viewed as a means to self-improvement and not as an
end in itself.
• if they lay undue stress on winning, the education goals of intramurals will
go unfulfilled.
7. Medical examination: Medical examination of students should be performed
in advance. If any student is found medically sick, he should not be allowed
to participate in intramural.
8. Classification of students: Classification of students should be performed
in advance on the basis of age, ability, weight, class and physical maturity,
so that intramural can be planned in a effective manner.
Activities for intramural competition

There are a number of activities which may be included in intramural
competitions. The activities should be selected very carefully. Mainly, the
selection of activities should be based on two factors i.e. interest of students and
availability of facilities in the institution or school.
The selection should be made out of the following categories of activities:
1. Major games: volleyball, hockey, cricket, basketball, kabaddi, swimming,
athletics, cycling, wrestling, lawn tennis, football, softball and badminton
etc.
2. Minor games: Shuttle run, Kho-Kho, circle games, tag game, roller
skating, potato race, sack race and three-legged race, etc.
3. Rhythmic: Lazium, dumb bell, marching, folk dance, group dance, solo
dance, mass P.T, and rhythmic gymnastics, etc
4. Creative activities: Painting, drawing, sculpturing, making models.
5. Combative activities: Boxing, judo, taekwondo, judo, karate, etc.
Extramural
The word ‘Extramural’ is derived from the latin words ‘extra’ and ‘muralis’.
‘Extra’ means ‘outside’ and ‘muralis’ means ‘wall’. It means that the activities
which are performed outside the walls of an institution or school. In extramural
competitions, the students of other schools also participate in sports related
activities. Extramural competition are also called inter school competition.
Need of extramural competition

Extramural competitions are essential in the field of physical education. The
following points are significant to show the need of extramural competition:
1. Provide opportunities to school to show their sports capabilities
2. For enhancing the standard of sports performance
3. Providing appropriate knowledge of sports techniques
4. For making and implementing the programmes of physical education more
effective
5. Improve the opportunities to participate in sports
Explanation
1. Provide opportunities to school to show their sports capabilities:
Extramural competitions provide ample opportunities to school to show their
sports capabilities.
2. For enhancing the standard of sports performance: Extramural
competition is a platform where student assess themselves and improves
when they compete out of the school walls.
3. Providing appropriate knowledge of sports technique: Extramurals are
essential to provide appropriate knowledge of new techniques of sports.
4. For making and implementing the programmes of physical education
more effective: Extramurals help in broadening the base of sports. They are
essential for making the programmes of physical education more effective.
5. Improve the opportunities to participate in sports: Extramural
competitions enhance the opportunities for the students of various schools to
participate in sports.
Objectives of extramurals
1. To improve the standard of sports
2. To provide experience to students
3. To develop sportsmanship and fraternity
4. To broaden the base of sports
5. To provide the knowledge of new rules and advanced techniques
Explanation
1. To improve the standard of sports: By participating in extramural, the
students become technically and tactically efficient in respective sports. They
become skillful.
2. To provide experience to students: Experience has its own value in any
field. Extramurals provide experience to students who participate in such
competitions. Due to experience, students exhibit good performance in
competitions.
3. To develop sportsmanship and fraternity: Extramural competitions tend
to develop the traits of sportsmanship and fraternity in students.
4. To broaden the base of sports: To broaden the base of sports in another
vital objective of extramurals. Many students from various schools participate
in extramurals.
5. To provide the knowledge of new rules and advanced techniques:
students participating in extramural competitions learn latest rules and
regulation of the sports and games. They learn new techniques and tactics to
overcome their opponents which ultimately enhance their skill and
knowledge.
General principles related to the organization of extramurals:

For organizing the extramural competitions, the following principles must be
followed properly:
1. To participate in extramural competitions willingly
2. Medical examination prior to competition
3. Organization of extramurals should be on holiday
4. Arrangement of efficient officials in extramurals.
5. Programme of extramurals should be according to the convenience of players
6. Winning should not be over-Emphasized
7. Good quality of sports equipments should be used
Explanation
1. To participate in extramural competitions willingly: stress should not
be laid down on students to participate in extramural competitions. They
should participate in such competitions according to their will.
2. Medical examination prior to competition: medical examination of
students should be performed well in advance before the organization of
extramurals. Along this a doctor must be present during the competition.
3. Organization of extramurals should be on holiday: while fixing the
date/dates, the organizers must keep in mind that the organization of
extramurals should be on holiday.
4. Arrangement of efficient officials in extramurals: for the successful
organization of extramurals, efficient and skillful officials should be arranged
by the organizers.
5. Programme of extramurals should be according to the convenience of
players: While preparing the programme of extramurals, the organizer
should lay emphasis on the convenience of players. There should not be clash
of various events.
6. Winning should not be over-emphasized: Wining should be viewed as a
means to self-improvement and not as an end in itself.
7. Good quality of sports equipments: For extramurals, the sports
equipments must be of high quality. If such sports equipments are not used
in extramurals, the chances of injuries to players may be higher.
Formation of committees for organizing sports event

• For organizing sports events, various committees are formed for systematic
and smooth conduct of competitions/tournaments.
• The organization and conduct of sports events involve a lot of planning and
preparation.
• The organizing committee is mainly responsible for the successful and
smooth conduction of the sports meet/sports events.
Various committees for organization of track and field
meet/sports
ADMINISTRATIVE DIRECTOR
EXECUTIVE COMMITTEE
ORGANISING COMMITTEE FOR GAMES/SPORTS
BOARDING DECORATION TRANSPORT

PUBLICITY & RECEPTION & ATION
COMMITTEE LODGING COMMITTEE CEREMONY COMMITTEE
COMMITTE COMMITTE
GROUNDS & COMMITTEE COMMITTEE COMMITTEE

EQUIPMENT FOR ON ENTRIES & FOR
COMMITTEE ENTERTAIN & PROGRAMMES OFFICIALS
REFRESHMENT
ANNOUNCCE
MENT FIRST-AID
COMMITTEE COMMITTEE
Various committees are formed under this organizing committee.

1. Committee of publicity: The committee for publicity announces the date,
venues and sports events, advance information to the institutions and
printing etc.
2. Transport committee: This committee is responsible for providing the
facilities regarding transportation of various teams to the venue of sports
events or to the place of boarding and lodging as the case may be.
3. Boarding and lodging committee: Boarding and lodging committee is
responsible for making necessary arrangements for providing accommodation
and serving meals to the sports-persons and officials.
4. Decoration and ceremony committee: Decoration committee is
responsible to make necessary arrangements for the opening ceremony,
victor ceremony and closing ceremony of the games/sports meet.
5. Ground and equipment committee: This committee is responsible for
making the ground or laying out the track and field. This committee is also
responsible for providing the equipments according to specifications.
6. Refreshments and entertainment committee: This committee takes the
charge of supplying refreshments, drinks and making arrangements for
entrainment for guests, officials and competitors etc.
7. Reception committee: The members of this committee are responsible to
welcome the chief guests at the opening and closing ceremonies.
8. Committee on entries and programmes: This committee sends entry
forms to various institutions early and receives them. It prepares fixtures and
related to the games/sports events and get it printed.
9. Committee for officials: This committee selected various officials such as
referees, judges, recorders, clerks of the course, starters, marshalls, track
umpires, time keepers and lap scorers for athletic meet and judges etc.
10. Announcement committee: This committee is solely responsible for
making various announcements during the sports meet or games. Like
opening and closing ceremony, events schedules etc.
11. First-Aid committee: First-Aid committee is headed by a well-qualified
doctor. This committee provides first aid to the victim or affected
athlete/sportsperson immediately.
Specific Sports programmes
Specific sports programmes are such programmees of sports which are not usually
related to competitions. These sports programmes have various objectives such
as:
• Creating awareness among people regarding unity, health and diseases like
AIDS, swine flu, etc.
• Raising funds for charitable institutions or organization.
• Such programmes may be organized for the promotion and maintenance of
health among people.
These sports programmes are described below:
A. Sports day
B. Health runs
C. Run for fun
D. Run for unity
E. Run for awareness
F. Run for specific causes
Explanations
A. Sports day:
• The sports day is organized so that the all round development of children
could be done.
• The various sports activities in which physical and recreational activities
are included are conducted on sports day.
• These activities are vital for children. The activities, which are conducted
on sports day, provide ample opportunities for recreation of children and
owing to that they do not fall in the trap of stress and depression.
• The level of health of children is also increased by taking part in such
activities.
Procedure of organization of sports day
• First of all a day is fixed for proper organization of sports day.
• After that an administrative or organization committee should be
constituted. This committee conducts all the programmes of sports day
systematically.
• The various committee, such as decoration committee, playground
committee, first aid committee, prize distribution committee, reception
committee, etc.
B. Health runs:
• Health runs are organized by health department, sports department or
social organization.
• The purpose is to ameliorate the standard of health in a country along
with the rising of funds for charity.
• There is no competition in it but registration of participants is performed
in advance.
• The date and time is also fixed well in advance.
• Before going to health runs, everyone should take a note of the following
suggestion to make
1. Avoid tension. Make sure that your arms, shoulder, neck, and fingers
are relaxed.
2. Your breathing should be rhythmic and deep.
3. Don’t bend your body from hip level.
4. Run softly and your strides should be normal.
5. Your both arm should swing equally.
6. Always consume adequate amount of fluid before and after the run.
7. Consult the doctor as a precautionary measure
C. Run for fun:
• Run for fun is also organized with an objective to spread the message
among the masses to remain healthy and fit.
• Run for fun is a friendly race and is organized to raise funds for a charity.
• The sponsors only deduct the organizational expenditure.
C. Run for unity:

• Such a run is organized with a specific purpose, i.e. to show unity and
peace among the people of different religions.
• Integration runs for international peace and hormonal relationship.
• It may be in the form of long distance relay races, marathon race.
• A lot people participate in this race from corporate world, film stars and
marathon runners from other countries.
• The cash prize is given to the first three position holders
• Such runs promote harmony, peace and solidarity among people of
different religion.
D. Run for awareness:
• Run for awareness is organized for creating awareness among the people
about preventing against the current health problems or hazards running
in society or country.
• The running distance is kept 5 km and one mile.
• It is also organized to raise the funds for charitable society.
• The participants are registered before taking part in the run.
• The prizes are given to first three position holders.
E. Run for specific causes

• Run for specific causes is the run which is related to a good and noble
cause.
• It can be organized for various categories of participants
• Prizes can be given to the position holders.
• It main purpose is to raise the funds for specific cause but the cause
should be noble.
Chapter II
Sports & Nutrition
Chapter -II
Sports & Nutrition
Balance diet
A balance diet means eating the right amount of foods from all food groups.
Definition:
“A diet which consists of all the essential food constituents’ viz. protein, carbohydrate,
fats, vitamins, minerals and water in correct proportion is called balance diet.”
Every individual does not require same type of diet. It differs from individual to
individual.
The following points are essential to note for balance diet:
1. It must contain all the essential constituents in adequate amount.
2. There must be definite proportion between protein, fat and carbohydrates should be
1:1:4.
3. The food should be easily digestible.
4. Cooking of food is necessary because it sterilize food stuffs and makes it palatable
and easily digestible.
Factors affecting balance diet:

The amount and quality of balance diet depends upon certain factors such as age, sex,
avocation or occupation and climate etc.
These factors, which affect the balance diet, are described below:
factors
Age climate
sex Body built

occupation
or
constitution
1. Age:
a) The amount of food depends upon the age of an individual.
b) It means that balance diet is different for different persons.
2. Sex:
a) Balance diet also depends upon sex of the individual.
b) Male need more amount of food in comparison to female.
c) Dieticians have proved that females should be given 90% of balance diet of
males.
3. Body built or constitution:
a) It is a fact that a tall and fatty individual needs more amount of food in
comparison to lean, thin and short statured individual.
4. Occupation:
a) Occupation also affects the amount of balance diet.
b) Balance diet should be given as per the avocation of and individual. Strenuous
work more balance diet (calories) and less physical work, less quantity of
balance diet (calories).
5. Climate:
a) The quality and quantity of balance diet also depends upon the climate in which
we live.
b) In cold climate, we need more quantity of protein and fats because of greater loss
of heat in winter.
c) In hot climate, we should take such a balance diet, which has less fat.
Elements of diet:
Element is a substance that cannot be split chemically into simper substances. 25
elements are essential for all of us. About 98% mass of each individual is constituted by
six elements, .i.e. carbon, oxygen, hydrogen, nitrogen, phosphorous and sulphur. The
remaining 2% is constituted by micro and macro-elements such as calcium, potassium,
sodium, iron, iodine, and zinc etc.
The above mentioned elements are essential elements of diet, and are composed of in
the form of:
1. Carbohydrate,
2. protein,
3. fats,
4. minerals,
5. vitamins and
6. Water.
1. Carbohydrates
Carbohydrates are the most important source of energy. They contain the elements
Carbon, Hydrogen and Oxygen. The first part of the name "carbo-" means that they
contain Carbon. The second part of the name "-hydr-" means that they contain
Hydrogen. The third part of the name "-ate-" means that they contain Oxygen. In all
carbohydrates the ratio of Hydrogen atoms to Oxygen atoms is 2:1 just like water.
There are main two types of carbohydrates:
a) Simple carbohydrate: Glucose, fructose, galactose, sucrose, maltose and lactose

are simple carbohydrates. (soluble in water)
b) Complex carbohydrate: starch, dextrines, glycogen and cellulose are complex
carbohydrate. (insoluble in water)
Source:
We obtain most of our carbohydrate in the form of starch. This is found in potato,
rice, spaghetti, yams, bread and cereals. Our digestive system turns all this starch
into another carbohydrate called glucose. Glucose is carried around the body in the
blood and is used by our tissues as a source of energy.
2. Protein:
Proteins are required for growth and repair. Proteins contain Carbon, Hydrogen,
Oxygen, Nitrogen and sometimes Sulphur. Proteins are very large molecules, so they
cannot get directly into our blood; they must be turned into amino-acids by the
digestive system. There are over 23 different amino-acids. Out of these 9 amino
acids must be available in the diet. These amino-acids are used by the body to create
blood, muscles, nails, skin, hair, and internal organs. Body requires only 0.36 gram of
protein per pound of the ideal body weight.
Proteins can also be used as a source of energy. When excess amino-acids are
removed from the body the Nitrogen is excreted as a chemical called urea. The liver
makes urea and the kidney puts the urea into our urine.
Source: milk, pulses, cereals, eggs, cheese, meat and fish are good sources of protein.
3. Fat:
Fat contain carbon, oxygen, and hydrogen in the percentage of 76, 12 and 12
respectively. Fats keep us warm and give protection to organs. Fats also help in
production of hormones.
There are 3 types of fats in diet
a) Saturated fat: The intake of saturated fat increases the chances of heart
diseases. Such types of fats are found in fast food, pastries and biscuits.
b) Polyunsaturated and mono-unsaturated: Both fat help in lowering the blood
cholesterol. The polyunsaturated fat is lightly better than mono-unsaturated fat.
Source: Butter, sunflower oil, nuts, cheese, liver oil, groundnut, coconut, mustard,
and egg-yolk are good source of fats.
4. Mineral elements:
Mineral elements are very essential in our diet. Our 4 percent of body weight is
made up of mineral elements. These elements are required for healthy teeth, bones
and muscles. Minerals are also used by body for various activities such as
transmission of nerve impulses, formation of hormones and maintenance of heart
beat etc.
Minerals can be classified as:
Macro-elements (major minerals)
Micro-elements (trace minerals)
a) Macro-elements: some macro-elements are described below:

1. Calcium: calcium is among the top macro-mineral in terms of growth and
development of our bones and teeth. It helps in blood clotting. It deficiency may
causes rickets.
Sources: cheese, milk, orange juice, eggs, yogurt, green leafy vegetables and
cereals.
2. Potassium: potassium is one of the most required minerals in our diet. It is
helpful in keepingthe nervous system fit and active all the time. It helps in
maintaining the amount of water in blood and tissues.
Sources: banana, tomatoes, green leafy vegetables, peanuts, citrus fruits and
beans, etc.
3. Sodium: it helps in muscular activities. It also helps in transmission of nerve
impulses.
Sources: table salt, pickles, and butter, etc.
4. Magnesium: it repairs and maintains body cells. It is found in meat, brown rice,
beans and whole grains, etc.
5. Phosphorous: phosphorus helps in the formation of bones and teeth. It keeps
the muscles and nerve activities normal.
Source: it is found in rich quality in egg, fish, liver, milk and unpolished rice, etc.
2) Micro-elements: some micro-elements are described below:
MICRO-
S.NO: Explanations Sources
ELEMENTS
It produces the hormones for the
thyroid gland.
It is also significant for proper Iodized salt, fish
1 Iodine
growth and development. and sea food.
Lack of iodine can cause goiter
and mental retardation.
Liver, meat, egg,
It is essential in the production of
dry fruits,
2 Iron hemoglobin.
spinach, banana,
Its deficiency causes anemia.
and green leafy
vegetables.
Soyabean,
blackgram,
It stimulates insulin activity.
3 Chromium carrot, tomato,
Its deficiency may cause diabetes.
groundnuts,
bajra and barley.
Eggs, pulses and
It helps iron, in the formation o
4 Copper green leafy
haemoglobin.
vegetables.
green leafy
5 Cobalt It protects from anaemia. vegetables, milk
and meat
5. Vitamins
Vitamins are chemicals which are required in very small amount to keep our body
healthy.
There are two groups of vitamins which are mentioned below:
a) Fat soluble vitamins: fat soluble vitamins are those vitamins which are soluble
in fat. These vitamins are composed of the elements of carbon, hydrogen and
oxygen. These vitamins are: vitamin A, vitamin D, vitamin E and vitamin K.
b) Water soluble vitamins: These vitamins are soluble in water. These vitamins
contain the elements of nitrogen and even sulphur. These vitamins are: vitamin B
and vitamin C.
a) Fat soluble vitamins: The brief description of these vitamins is given below:
Fat soluble
S.NO: Explanations Sources
vitamins
It was the first vitamin which was Cod liver oil,
discovered in 1913 by Mc Collum. animal liver, egg
1 Vitamin A This vitamin is formed by the yolk, milk, milk
elements of hydrogen, carbon, products, mango,
and oxygen. papaya and
It is helpful in formation of teeth yellow
and bones. vegetables
It also promotes normal vision.
It also provides resistance to
infections.
It deficiency leads to night
blindness, keratomalcia and
Xeropthalmia.
It is formed by the elements of
carbon, hydrogen and oxygen.
It is white crystline substance.
It helps in absorption of calcium
and phosphorus.
It maintains the function of Sun rays, milk,
2 Vitamin D parathromone, the hormone butter, and fish
secreted by parathyroid gland. liver oils.
It also maintains the level of
calcium and phosphorus.
Its deficiency may cause rickets,
ostemalacia, tetany, dental cavity
and osteoporosis.
This vitamin is essential for blood
coagulation.
It strengthens the cell membrane. Green leafy
It helps in curing cancer. vegetables,
3 Vitamin E It helps in maintaining pulses, liver, egg,
reproductive organs. and whole
Its deficiency causes cereals.
degeneration of muscles,
paralysis and slow growth.
The main function of this vitamin Tomato, potato,
4 Vitamin K
is to clot the blood. spinach, cabbage,
It also helps in prevention of soyabean, fish,
haemorrhage and excessive cauliflower,
bleeding in wounds. wheat, egg and
Its deficiency may cause anaemia. meat.
a) Water soluble vitamins: The brief description of these vitamins is given below:
1. Vitamin ‘B’ complex: vitamin ‘B’ complex consists of eight soluble vitamins that
play important role in cell membrane. The sources of these vitamins are meat,
potatoes, bananas, liver oil, beans, and yeast.
The brief description of these vitamins is given below:
s.no: Vitamin Chemical Deficiency effects
name
1 Vit B1 thiamine • Its deficiency may cause beri-beri.
• Its deficiency symptoms may be weight loss,
emotional disturbances, weakness and pain in
limbs, odema and irregular heart beat.
2 Vit B2 Riboflavin • Its deficiency symptoms may be cracks in lips
inflammation of tongue.
3 Vit B3 Niacin • Its deficiency causes pellagra.
• Its deficiency symptoms may be aggression,
insomnia, weakness, mental confusion.
4 Vit B5 Pantothenic • Its deficiency may cause acne.
acid
5 Vit B6 Pyridoxine • Its deficiency may lead to depression, anaemia,
hypertension and water retention.
6 Vit B7 Biotin • Its deficiency may lead to impaired growth.
7 Vit B9 Folic acid • Its deficiency in pregnant women may lead to
birth defects.
8 Vit B12 Cobalamin • Its deficiency may lead to loss of memory and
paralysis.
2. Vitamin C:
• This vitamin is also known as ascorbic acid.
• It is water soluble vitamin. It is white in crystalline substance.
• Vitamin C helps in healing wounds.
• It increases metabolic rate and helpful in absorbing the calcium.
• It is also essential for the formation, growth and repair of bones, skin and
connective tissues.
• It deficiency may causes scurvy.
• Source: this vitamin is usually found in lemons, pineapples, guava, amla, ber,
oranges, tomato,
to, green chilles and apples.
6. Water
• Water is a compound which is made up of hydrogen and oxygen elements in 2:1.
• Our blood also contains 90% of water.
• It helps in the transportation of nutrients to the cells.
• It also regulates the body temperature.
• It is also
lso essential for various chemical reactions.
NUTRITIVE & NON-NUTRITIVE

NUTRITIVE COMPONENTS OF DIET
Non nutritive component of diet are those components which do not provide energy or
calories. The non nutritive components of diets are explained below:
•PROTIENS
PROTIENS
•CARBOHYDRATES
CARBOHYDRATES
•FATS
NUTRITIVE •VITAMINS
COMPONENTS •MINIRALS
•FIBRE
FIBRE AND ROUGHAGE
•WATER
WATER
•COLOUR
COLOUR COMPOUNDS
NON-NUTRITIVE •FLAVOUR
FLAVOUR COMPOUNDS
COMPONENTS •PLANT
PLANT COMPOUNDS
1. Fibre or Roughage: Fibre or roughage has no nutrient value. It is the undigested

part of the food or it can be said that it cannot be digest by the human intestinal
tract. It consists of water and improves intestinal function by adding bulk to food.
Roughages or fibre can be divided into two categories:
a) Soluble: they can dissolve in water. They reduce blood sugar fluctuation
and lower cholesterol.
b) Insoluble: they cannot be dissolved. It is a good stool softener.
Sources: wheat, fresh fruits, root, vegetables, oats, connective tissues of meat
and fish are very good source of roughage.
2. Water: water is also an essential component of diet. Even blood comprises 90
percent of water. Water helps in the transportation of nutrients to various cells
of the body. It also regulates the body temperature. Water also functions as a
lubricant, keeps the skin moist and protects the body from shock.
3. Colour compound: The food or diet is made more appetizing and attractive to
look at by the wide reflection of colours made possible through pigments.
Natural pigments are found in fruits and vegetables.
4. Flavour compound: The flavours are derived are derived from both nutritive
and non-nutritive components of food. Sometimes it becomes very difficult to
know the source of specific flavour. An acidic food provides sour taste while an
alkaline one provides a bitter taste.
5. Plant compound: In addition to colour compound and flavour compound, there
are some plants which contain other non-nutritive substances. There are many
compounds that inhibit cancer. There are also some harmful substances in plants
which have harmful effects if indigested in excess such as caffeine.
Eating for weight control- A healthy weight

Meaning of healthy weight
“A healthy weight is considered to be the 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 grater, the person is
considered to be obese.”
In simple words, it can be said that a healthy weight is that weight which lowers an
individual’s risk for various health problems such as heart diseases, stroke, high blood
pressure, diabetes, etc.
Methods to know healthy weights

1. Height weight chart
2. Through BMI
Methods to control healthy body weight

Stress should be laid on the following points for proper methods to control healthy
weight:
1. Set an appropriate goal
2. Lay stress on health not on weight
3. Cut your calories
4. Active lifestyle
5. Bring out support
6. Yogic exercises
7. Avoid fatty foods
8. Avoid junk and fast foods
9. Avoid overeating
10. Don’t eat frequently
11. Avoid rich carbohydrate food
12. Don’t skip meal
13. Avoid alcohol, smoking and drugs
14. Regular exercise or physical activity
15. Balancing the intake of calories and expenditure of calories
Explanations
1. Set an appropriate goal: For losing body weight, you should set an appropriate
goal, i.e. how much weight do you want to shed or lose? Your goal should be
achievable.
2. Lay stress on health not on weight: From the point of view of health, you
should make effort to achieve or maintain a body mass index between the range
of 18.5 to 24.9.
3. Cut your calories: Keep a plan ready to get back on the track if your body
weight begins to exceed the required level. It is a simple plan to follow. Just cut
or subtract only 100 calories a day.
4. Active lifestyle: An active dynamic lifestyle plays a pertinent role in controlling
weight. School children should prefer to walk to school instead of going by car or
motorbike. Instead of watching T.V for more than an hour they should play
outdoor games. In this way they can lead an active lifestyle.
5. Bring out support: Tell people who are close to you about your intension that
you are serious and committed to losing weight. Infact, having a support of a
partner really works wonders for many persons. It can help you in maintain your
weight through regular routine.
6. Yogic exercises: Yogic exercises can help in controlling as well as maintaining
proper weight. For example, pranayama and yogic asanas, especially meditative
asanas, are helpful in controlling weight.
7. Avoid fatty foods: Fats are known to have maximum number of calories. These
extra calories will be accumulated in your body. So avoid fatty foods, if you want
to remain slim and trim.
8. Avoid junk and fast foods: Try to avoid junk and fast foods such pizza, burgere,
chips, cookies, pastry etc., if you want to lose weight. These foodstuffs are also
rich in calories.
9. Avoid overeating: To control or maintain weight, you should not overeat. It
means that you should eat food as per the requirement of your body.
10. Don’t eat frequently: You should not form a habit to eat frequently. The
children who eat requently usually take in extra calories. Therefore they become
obese.
The pitfalls of dieting

The major pitfalls of dieting are stated below:
1. Extreme reduction of calories
2. Restriction on some nutrients
3. Skipping meals
4. Intake of calories through drinking
5. Underestimating the calories
6. Intake of labeled foods
7. Not doing exercise
Explanation
1. Extreme reduction of calories: For dieting, intake of calories is reduced
extremely. If you reduce intake of calories it will result in a huge loss of weight. It
can be dangerous for you.
2. Restriction on some nutrients: Generally some nutrients like carbohydrates
and fats are restricted in dieting. If you don’t take all the nutrients in required
amounts, your proper functioning will be impaired.
3. Skipping meals: It is a fact that if you have good metabolic rate, you can
maintain or lose weight. If your metabolic rate is slow you gain weight very
easily. So if you skip meals, it will lower your metabolic to conserve energy. So,
skipping meals works against your weight loss plans.
4. Intake of calories through drinking: If you want to lose your weight, most
probably you lay stress on not to eat more and not on what you drink. Infact,
beverages, coffee with cream and sugar, sweetened juices and sodas really
contribute to weight gain.
5. Underestimating the calories: It is a fact that most of the persons who go on
dieting usually underestimate the number of calories they consume.
6. Intake of labeled foods: Most of the persons who go on dieting usually go for
such food products that carry the label ‘lean’, ‘sugar free’, low calories or no fat
or fat-free. Such type of food is not always the best for losing weight.
7. Not doing exercise: if you go on dieting and do not do exercise, it will work
against the weight loss programme. Instead of losing weight you are likely to
gain weight.
Food intolerance
Food intolerance is more common than food allergy. Food intolerance is a term used
widely for varied physiological responses associated with a particular food.
Meaning
Food intolerance means the individual elements of certain foods that cannot be propely
processed and absorbed by our digestive system.
Causes of food intolerance

Food intolerance is caused by part or complete absence of activity of the enzymes
responsible for breaking down or absorbing the food elements.
Symptoms
Food intolerance can cause nausea, stomach pain, diarrhea, vomiting, flatulence, gas,
cramps, heartburn, headaches, irritability, nervousness, etc.
Management of food intolerance

1. Individuals can try minor changes of diet to exclude food causing adverse
reactions.
2. Sometimes it can be managed adequately in such a way without the need for
professional assistance.
3. If unable to know the food which causes problem you should seek expert medical
help.
4. For managing food intolerance, fructose intolerance therapy, lactose intolerance
therapy and histamine intolerance therapy can be applied.
Food myths
There are various food myths which are prevailing not only in india but all over the
world. The most common food myths which are still prevalent in our contemporary
society are stated subsequently:
1. Potatoes make you fat: Earlier, people used to think that carbohydrate-rich
foods such as rice, potato, etc. increase body weight. So, for losing or reducing
weight they used to eliminate carbohydrate-rich food from the diet.
2. Fat-free products will help you in losing weight: If you take fat free labeled
products they can lead to weight gain, in fact, these foods have more calories.
Most of the people eat more quantity of labeled food under the misconception
that it comprises of less calories.
3. Eggs increase cholesterol levels so avoid them: There is no doubt that eggs
are good source of health. If we take one egg daily there is no problem of
increase in cholesterol level.
4. Drinking while eating make of fat: The actual fat behind this misconception is
that enzymes and their digestive juices will be diluted by drinking water while
eating. It will slow down your digestion which may lead to excess body fat.
5. Don’t take milk immediately after eating fish: Some persons think that spots
can appear on your skin. As a matter of fact, there is no scientific reason in taking
milk after eating fish.
6. Starve yourself if you want to lose weight: Eating a good diet is more
important than not to eat when you are on weight loss programme. To lose
weight it is important to see what to eat and how much quantity to eat.
7. Exercise makes you to eat more: Exercise burn calories which may increase
your hunger. Exercise demand food but as per the requirement of the body. So it
does not allow fat to deposit in your body.
Sports nutrition
Meaning
Sports nutrition is the study and practice of nutrition and diet as it relates to
performance in the field of games and sports.
Intake of nutrition before, during and after the competition or training
Food supplement for children

Chapter 3
Yoga and lifestyle
Definition and meaning of asana
• According to Patanjali, asana means, “Stguran sukham aasanam” i.e., “that

position which is comfortable and steady”.
• In brahamanopanishad, “To sit in a comfortable position or posture for
everlasting period is called asana”.
• Conclusion, asana means the ability to sit comfortably for an extended period of
time in any position is called asana.
Benefits of asanas for prevention of diseases
1. Bones and joints become strong

2. Muscles become strong
3. Circulation of blood becomes normal
4. Respiratory organs become efficient
5. Efficiency of digestive system increases
6. Nervous system strengthens
7. Glandular activity is stimulated and regulated properly
8. Efficiency of excretory system enhances
9. Immune system is strengthened
Explanations
1. Bones and joints become strong: As a result of performing asanas regularly.

The bones, cartilages and ligaments become strong. Along with this, height of
children is enhanced. The joints are able to be bear more pressure.
2. Muscles become strong: By performing asanas regularly, muscles of the body
become strong. Fat does not accumulate in the body. The size of the muscle also
increases.
3. Circulation of blood becomes normal: The stroke volume as well as cardiac
output increase because cardiac muscles start working more strongly and
efficiently. The Blood circulation becomes proper and blood pressure normalizes
and stabilizes.
4. Respiratory organs become efficient: By doing asanas regularly, the vital air
capacity increases up to 6000 cc. . The size of the lungs and chest also enhances.
As a result of doing asanas, the will power becomes firm.
5. Efficiency of digestive system increases: By performing asanas regularly, all
the organs of digestive system of out body begin to work effectively. The
absorption of food becomes efficient. Constipation, indigestion and gas trouble
reduce.
6. Nervous system strengthens: As a result of regular practice of asanas, our
nervous system strengthens. The working efficiency of synapse enhances. The
neuro-muscular coordination increases. The secretion of adrenalin remains
good. The reaction time reduces.
7. Glandular activity is stimulated and regulated properly: By doing asanas
regularly, the glandular activity is stimulated and regulated properly. Glands
start producing hormones in sufficient quantity which are collected and kept so
that they may be utilized at the time of dire need.
Obesity:
1. “Obesity is that condition of the body in which the amount of fat increases to
extreme levels”.
2. Obesity can be defined as, “the condition when an individual weighs 20 percent
more than the ideal weight.”
Methods to asses body weight
1. According to first method, just by oserving, it can be inferred whether he/she is

obese or not. But this method is not considered as good method.
2. According to second method, if an individual’s body weight is more in proportion
to his/her height, the individual will be overweight or obese.
3. The third method is more scientific method. In this method, the body fat
percentage is calculated. If the body fat percentage of a person is more that the
required levels, he/she will be considered obese.
4. Another method to check obesity is using BMI (body mass index).
Asanas for prevention of obesity

1. Vajrasana
2. Pada hastasana
3. Trikonasana
4. Ardhmatseyendrasana
Vajrasana
Procedure
1. It is a meditative asana
2. Kneel down on the ground or floor with your knees, ankle and toes touching the
ground.
3. Your toes should be stretched backwards.
4. Now place your palms of both your hands on the knees.
5. The upper body should be straight.
6. At this time, the breathing should be deep, even and slow.
7. Then expand your chest and pull your abdominal portion inwards.
Contraindications
1. A person suffering from joint pain should not perform vajrasana.

2. The individuals who have any spinal column problem should not perform
vajrasana.
3. The individual who have some difficult in movement should practice vajrasana
with a lot of care.
Pada Hastasana
Procedure:
1. Bend forward until the fingers or palms of the hands touch the floor on either
side of the feet.
2. Try to touch the knees with the forehead.
3. Do not strain, keep the knees straight.
4. Exhale while bending forward.
5. Try to contract the abdomen in the final position to expel the maximum amount
of air from the lungs.
Benefits
1. Pada hastasana makes the body very flexible. It stretches the back and leg
muscles.
2. It helps to eliminate excess belly fat.
3. It improves digestion and reduces constipation. It eliminates many stomach
ailments.
4. It makes the spine flexible and tones the nerves.
5. It improves blood circulation.
Contraindications
1. The individuals who have back pain should avoid this asana.
2. At least they should not bend forward fully.
3. They can bend themselves only as far as comfortable.
Trikonasana
Procedure
1. First of all stand with your legs apart.

2. Then raise the arms sideways up to shoulder level.
3. Bend the trunk sideways and raise the right hand upward.
4. Touch the ground with left hand behind left foot.
5. Repeat the same with alternative hand and foot.
Benefits
1. It strengths the legs, knees, arms and chest.

2. It helps in improving digestion and stimulates all the abdominal organs.
3. It increases mental and physical equilibrium.
4. It reduces stress, anxiety, back pain and sciatica.
5. It helps in increasing height.
6. It helps in reducing obesity.
7. It enhances blood circulation.
8. It is also helpful in reducing excess fat around the waistline.
Contraindication
1. If you are suffering from diarrhea, low or high blood pressure, back injury or
migraine, avoid the practice of trikonasana.
2. The individual having cervical spondylosis should not perform this asana.
Ardhmatseyendrasana
Procedure
1. The left heel is kept under the right thigh and right leg is crossed over the left
thigh.
2. After that hold the right toe with the left hand and turn your head and back to
the right side.
3. In this position move the trunk sideways. Then perform the same asanas in the
reverse position.
Benefits
1. It keeps gall bladder and the prostate gland healthy.

2. It enhances the stretchability of back muscles.
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline and bile and thus is recommended in
yogic management of diabetes.
5. It is helpful in treating sinusitis, bronchitis, constipation, menstrual disorders,
urinary tract disorder and cervical spondylitis.
Contraindications
1. Women, who are two or three months pregnant, should avoid practicing this
asana.
2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism should
practice this asana only under expert guidance.
3. The individual who have the problem of sciatica or slipped disc may benefits
from this asana but they need to take great care while doing this asana.
Diabetes
Diabetes is such a disorder that it causes sugar to build up in our blood stream
instead of being used by the cells in our bodies.
There are two types of diabetes:
Type I: diabetes, the pancreatic gland does not produce insulin or when
insulin does not work properly, diabetes occurs.
Type II: diabetes, the body does not produce sufficient amount of insulin
hormone or the hormone is produced sufficiently but it is not used properly
by the body.
Asanas for prevention of Diabetes

1. Bhujangasana
2. Paschimottanasana
3. Pawanmuktasana
Bhujangasana
Procedure
1. In this asana, the shape of the body remains like a snake that is why it is called
bhujangasana.
2. Lie down on the belly on the ground.
3. Keep your hands near the shoulders.
4. Keep your legs close together.
5. Now, straighten up your arms slowly, raise your position.
6. Your head should turn backwards.
7. Keep this position for some time.
8. Then get back to the former position.
9. Repeat this 3 to 5 times.
Benefits
1. It alleviates obesity.
2. It provides strength and agility.
3. It cures the disorders of urinary bladder.
4. It cures the diseases of liver.
6. It makes the vertebral column flexible and thin.
7. It cures gas disorders, constipation and indigestion.
8. It strengthens the muscles of hands.
Contraindication
1. This asana should be avoided by individuals who suffer from hernia, back
injuries, headaches and recent abdominal surgeries.
2. Pregnant women should not perform this asana.
Paschimottanasana
Procedure:
1. Sit on the ground with legs forward.

2. Then hold the toes of your feet with the fingers of both hands.
3. Then breathe out slowly and try to touch the knees with your forehead.
4. After that breathe in slowly, raise your head upwards and come to the prior
position.
5. Perform this asana at least 10 to 12 times.
Benefits
1. It takes care of gas trouble.

2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
6. It reduces obesity.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.
Contraindication
1. If you are suffering from enlarged liver or spleen or acute appendicitis, you
should never do this asana.
2. Avoid practicing this asana if you suffer from asthma or any respiratory diseases.
3. If you have any back or spinal problem, make sure that you perform this asana
only under expert guidance.
Pawanmuktasana
Procedure
1. Lie down on your back on a plain surface.

2. Keep your feet together and place your arms beside your body.
3. Take a deep breath.
4. When you exhale bring your knees towards your chest.
5. Clasp your hands around your legs.
6. Hold the asana when you breathe normally.
7. Every time you inhale, ensure that you loosen the grip.
8. Exhale and release the pose after you rock and roll from side to side about three
times.
Contraindications
1. If you are suffering from heart problem, hyper acidity, high blood pressure, slip
disc and hernia you should avoid practicing this asana.
2. Pregnant women should avoid doing this asana.
3. If you have had an abdominal surgery recently you should avoid performing this
asana.
4. Individuals suffering from piles should avoid this asana.
Ardhmatseyendrasana
Procedure
thigh.
the right side.
reverse position.
Benefits

Contraindications
asana.
Asthma
1. Asthma is a disease of lungs in which the airways become blocked or narrowed
causing difficulty in breathing.
2. In asthma, the airways also swell up and produce extra mucus.
3. The excessive amount of mucus in the passage further narrows the airways
because it is sticky and thick. Asthma can be allergic or non allergic. Asthma may
be due to genetic factor.
4. Asthma is such a disease that it cannot be cured or treated but its symptoms can
be controlled.
Asanas for prevention of Asthma

1. Sukhasana
2. Chakrasana
3. Parvatasana
4. Paschimottanasana
Sukhasana
Procedure
1. Sit down with the legs straight in front of the body.

2. After that bend the right leg and place the foot under the left thigh.
3. Then bend the left leg and keep the foot under the right thigh.
4. Place the hands on the knees.
5. Chin should be in, keep the head, neck and back straight, close the eyes.
6. Relax your body.
Benefits
1. It facilitates mental and physical balance without causing strain or pain.

2. It stretches and lengthens spine.
3. It calms your mind.
4. It enhances your condition of peace.
5. It reduces anxiety, stress, and mental fatigue.
6. It helps in improving body posture.
7. It provides gentle massage to knees, calf muscles and thigh.
8. It spreads a sense of calmness throughout your body and mind.
Contraindication
1. If your knees and hips are injured or inflamed, you should avoid practicing this
asana.
2. If you have a slip disc problem, you should take proper care while performing
this asana.
Chakrasana
Procedure
1. In this asana, the figure of the body becomes like a chakra, therefore this asana is
called chakrasana.
2. First lie down on your back.
3. Fix your hands firmly on the ground.
4. Then raise the middle portion of your body upwards.
5. Raise it as high as possible, so that your body is in semi-circle position.
6. Then keep your head downwards between your hands.
7. In the beginning, keep this position for one minute and then after some days of
practice, do it for 3 to 5 minutes.
Benefits
1. It cures back pain.

2. It cures any pain in didneys.
3. It is helpful in removing obesity.
4. It prevents the problem of hernia.
5. It stimulates pituitary and thyroid glands.
6. It cures infertility, asthma and osteoporosis.
7. It gives relief from stress and reduces depression.
8. It semi-circular position makes the dorsal side of the body to stretch making the
chest to expand. Thus more fresh oxygen is made available.
Contraindication
1. If you are suffer from headache or high blood pressure you should not perfrorm
this asana.
2. Don’t perform this asana in case of shoulder impingement.
3. Do not perform this asana if you have tendonitis in the wrists.
4. Individuals who suffer from serious spinal column ailments such as cervical and
lumbar spondylitis should
Parvatasana
Procedure
1. Sit in padmasana or lotus pose.

2. Stretch your arms sideways and bring them over your head slowly.
3. After that let your palms touch each other.
4. Then stretch your hands well without bending your elbows.
5. Keep your spine erect.
Benefits
1. It helps in enhancing height.

2. It reduces the extra fat in the back and waist.
3. It tones the abdominal muscles and thus stimulates the organs of abdominal
region.
4. It is extremely beneficial in case of asthma.
5. It helps in reducing back pain.
6. It improves the function of spinal cord.
7. It gives relief from tension in shoulder and back.
Contraindications
1. Avoid this asana in case of hip or back injury.

2. You should not practice this asana in case of shoulder injury.
Bhujangasana
Procedure
bhujangasana.
Benefits
Contraindication
Paschimottanasana
Procedure:
1. Sit on the ground with legs forward.

2. Then hold the toes of your feet with the fingers of both hands.
3. Then breathe out slowly and try to touch the knees with your forehead.
4. After that breathe in slowly, raise your head upwards and come to the prior
position.
5. Perform this asana at least 10 to 12 times.
Benefits
1. It takes care of gas trouble.

2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.
Contraindication
1. If you are suffering from enlarged liver or spleen or acute appendicitis, you
should never do this asana.
2. Avoid practicing this asana if you suffer from asthma or any respiratory diseases.
3. If you have any back or spinal problem, make sure that you perform this asana
only under expert guidance.
Hypertension
1. Hypertension means increased blood pressure.
2. When the heart contracts, it pushes the blood through blood vessels and
consequently the blood pressure increases in arteries. This pressure is known as
systolic pressure.
3. The pressure between two heartbeats is called diastolic blood pressure.
4. A person whose blood pressure reading are beyond 140/90 mmHg, is said to be
having hypertension.
Asanas for prevention of Hypertension
1. Tadasana
2. Vajrasana
3. Pawanmuktasana
4. Ardha chakrasana
5. Bhujangasana
6. Shavasana
Vajrasana
Procedure
1. It is a meditative asana
2. Kneel down on the ground or floor with your knees, ankle and toes touching the
ground.
3. Your toes should be stretched backwards.
4. Now place your palms of both your hands on the knees.
5. The upper body should be straight.
6. At this time, the breathing should be deep, even and slow.
7. Then expand your chest and pull your abdominal portion inwards.
Contraindications
1. A person suffering from joint pain should not perform vajrasana.

2. The individuals who have any spinal column problem should not perform
vajrasana.
3. The individual who have some difficult in movement should practice vajrasana
with a lot of care.
Pawanmuktasana
Procedure
1. Lie down on your back on a plain surface.

2. Keep your feet together and place your arms beside your body.
3. Take a deep breath.
4. When you exhale bring your knees towards your chest.
5. Clasp your hands around your legs.
6. Hold the asana when you breathe normally.
7. Every time you inhale, ensure that you loosen the grip.
8. Exhale and release the pose after you rock and roll from side to side about three
times.
Contraindications
1. If you are suffering from heart problem, hyper acidity, high blood pressure, slip
disc and hernia you should avoid practicing this asana.
2. Pregnant women should avoid doing this asana.
3. If you have had an abdominal surgery recently you should avoid performing this
asana.
4. Individuals suffering from piles should avoid this asana.
Bhujangasana
Procedure
bhujangasana.
Benefits
Contraindication
Ardha chakrasana
Procedure
1. Stand straight with both feet together.

2. Hold your hip with your hands.
3. Bend backwards without bending your knees with slow inhalation.
4. Remain in this pose for some time.
5. Do it two or three times.
Benefits
1. It helps to make ankles, thigh, shoulder, chest, spine and abdomen stronger.
2. It relieves stress and tension.
3. It improves idgestion.
4. It cures menstrual disorders.
5. It cures pain in legs.
6. It reduces fat in the waist and thigh.
7. It helps to alleviate upper back pain.
8. It relieves stress in the neck and shoulder.
Contraindication
1. Avoid performing this asana if you have migraine, headache, low blood pressure,
diarrhea and insomnia.
2. Avoid this asana in case of hip or spinal problems.
3. Avoid practicing this asana if you have peptic ulcer and hernia.
4. Pregnant women should avoid doing the asana.
Back pain
1. The pain which is felt in the back usually originates from the bones, joint,
muscles, nerves, etc.
2. It may be in the cervical, thoracic or lumber region.
3. It can be constant, affecting one region or radiate to other parts such as arms, hip
or legs.
4. Sometimes numbness may be felt in the legs or arms.
5. Back pain may be result of lack of physical activity, overweight, excessive
smoking, and lack of flexibility or undue stress on back.
Asanas for prevention of Back Pain

1. Tadasana
3. Vakrasana
4. Bhujangasana
Tadasana
Procedure
1. Stand up in attention position.

2. Lift your arms upwards.
3. Stretch your hands upwards.
4. Raise your heels, and come on your toes.
5. Also pull up your body upwards.
6. After some time breathe out slowly and come to the previous position
7. Repeat the same exercise 10 to 15 times.
Benefits
1. It is helpful in developing physical and mental balance.

3. It cures constipation.
4. It cures digestive problems.
5. It improves body posture.
6. It alleviates sciatica.
7. It is an excellent asana for those who want to enhance their height.
8. It is beneficial in treating hypertension.
Contraindication
1. If you have low blood pressure you should not practice this asana.
2. In case of headache or insomnia you should avoid the practice of this asana.
3. Individuals, who suffer from blood circulation problems such as faulty valves,
should not perform this asana.
Ardhmatseyendrasana
Procedure
thigh.
the right side.
reverse position.
Benefits

Contraindications
asana.
Bhujangasana
Procedure
bhujangasana.
Benefits
Contraindication
Vakrasana
Procedure
1. Sit down and stretch your legs straight.

2. Fold the right leg and keep the right leg’s heel touching the legs’s knee.
3. Place your right hand behind your back and left arm over the right knees.
4. Hold your right ankle.
5. Push your right knee as far as possible and while exhaling, twist your trunk to
the right side.
6. Take sufficient support of left arm.
7. Now repeat the same procedure with the left side.
Benefits
1. It improves the function of both spinal cord and nervous system.

2. It prevents and controls diabetes.
3. It strengthens kidneys.
4. It helps in reducing chronic back pain and shoulder pain.
5. It gives relief in stiffness of vertebrae.
6. It reduces belly fat.
Contraindication
1. Avoid this asana in case of high blood pressure.

2. Individuals who suffer from peptic ulcer should not practice this asana.
3. This asana should not be performed who suffer from serious back injury.
Chapter 4
Physical education and sports for differently abled
MEANING OF DISABILITY
1. Disability means inability to do work. Infact, it is state of an individual, when he cannot

work efficiently.
2. Disability is an impairment that may be cognitive, developmental, intellectual, mental,
physical etc.
3. It may be present in an individual from birth or occur during one’s lifetime.
4. It is the consequence of an impairment caused to an individual.
Definitions
1. “Disability is the reduction of functional ability to lead daily fruitful life.”
2. 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.”
3. “A disability is a functional limitation or restriction of individual’s ability to perform an

activity.”
Meaning of disorder
1. Disorder is any ailment that disturbs the health of an individual.

2. It can be said that a disorder disrupts the normal functioning of an individual
3. Disorder can be defined as blip in the usual functioning of a person.
Types of Disorders
1. Disability occurs to individuals in many ways and with varied severity.

2. Some individuals are disabled right at birth while other individuals get disabled owing
to some events during the course of their lives.
3. Mainly, there are three types of disabilities such as:
a) Cognitive disability: It is a neurological disorder that creates hindrance or
obstruction for an individual to store, process and produce information. The
individual who have this type of disability, usually have following symptoms:
I. Memory disorder: An individual who has auditory problems or
difficulty in remembering something that he/she heard, said or saw
before some time.
II. Hyperactivity: An individual with cognitive disability may not have
attention for a long period. He/she finds it difficult to stay at one place.
As a matter of fact, he/she usually loses concentration frequently.
III. Dyslexia: An individual with cognitive disability may exhibit dyslexia. It
means he/she may have difficulty in writing, reading, speaking etc.
b) Intellectual disability:
• Intellectual disability in a disability characterized by significant
limitation both in intellectual functioning (reasoning, learning, problem
solving) and in adaptive behavior, which covers a range of everyday
social and practical skills.
• Indeed, this disability is related to the individual’s thought processes,
communication, money, learning, problem solving and judgement.
• It also includes psychiatric disability which is related to the individual’s
social disabilities such as behavior, emotions and thinking.
• The intellectual disability begins before the age of 18 years.
c) Physical disability: A physical disability is a limitation on an individual’s
physical functioning, mobility, dexterity or stamina. Other impairments such as
respiratory disorders, blindness, epilepsy and steep disorders, which limits
other facets of daily living are also included in physical disabilities.
Causes of disability
There are various causes of disability which are stated below:
1. Genetic causes
2. Poverty
3. Mental health problems
4. Accidents
5. Infectious diseases
6. Disturbance in endocrine galands
7. Malnutrition
8. Use of intoxicants and drugs
9. Poor approach to health care
10. Nuclear accidents
11. Toxic material pesticides and insecticides
12. Illnesses
13. Lack of education
Explanations
1. Genetic causes: Some disabilities are known to be inherited such as spinal muscular
atrophy and muscular dystrophy. Abnormalities in genes and genetic inheritance cause
intellectual disability in children. Sometimes, diseases, illnesses and over exposure to X-
rays may cause genetic disorder.
2. Poverty: Poverty is one of the major causes of disability. The most vulnerable to
disability is that when don’t have good living conditions. They usually have little access
to education, safe drinking water and proper nutrition.
3. Mental health problem: Mental health problem such as depression, bipolar disorder,
etc., may lead to disability. As a matter of fact the causes of mental health problems are
very difficult to diagnose.
4. Accidents: Life has become so fast that accidents may occur anywhere, anytime and to
anyone. These accidents may happen at workplace, on the roads or in the air. These
accidents may lead to disability.
5. Infectious diseases: Infectious diseases may also cause disabilities. If a child acquires
an infectious disease, the immunity power of the child is diminished. He becomes
susceptible to various diseases.
6. Disturbance in endocrine glands: Disturbance in endocrine glands may also lead to
disability. Owing to such disturbance, a child may suffer from various physical and
mental deficiency.
7. Malnutrition: Malnutrtiton is another significant cause of disability, especially in our
country. If a child does not get appropriate nutrition, he may be physically weak.
Eg: even deficiency of calcium leads to malformation of bones.
8. Use of intoxicants and drugs: Use of alcohol, brown sugar, LSD and opium may also
lead to disability. Once an individual becomes habituated to these substances, he falls in
the trap of these drugs forever, which ultimately lead him towards disability.
9. Toxic material pesticides and insecticides: Toxic materials like lead and mercury, etc
found in various products, use of insecticides and pesticides and other harmful
chemicals may cause damage to brain which ultimately leads to disabilities.
10. Illnesses: The illnesses like cancer, heart attack, diabetes, etc cause a number of long
term disabilities.
Types of disorders
1. Attention deficit hyperactivity disorder (ADHD)

2. Sensory processing disorder (SPD)
3. Autism spectrum disorder (ASD)
4. OPPOSITIONAL DEFIANT DISORDER (ODD)
5. Obsessive compulsive disorder (OCD)
ATTENTION DEFICIT HYPERACTIVITY DISORDER (ADHD)
1. Attention deficit hyperactivity disorder is a group of behavioural symptoms that include

inattentiveness, hyperactivity and impulsiveness.
2. Infact, it is a medical condition that affects how well can someone sit still, focus and pay
attention.
3. It means that such individuals may have some problems focussing in some activities.
4. This may be hyperactive or may be unable to control their impulses.
5. This type of disorder is found more common in boys than in girls.
Symptoms of ADHD
There are different symptoms of ADHD in children and adults which are stated below:
Symptoms in children:
1. They usually forget about daily activities.
2. They feel problem in organising routine activities.
3. They usually indulge in day dreaming.
4. They do not like to perform the activities that require sitting still.
5. They are easily distracted.
6. They become restless.
7. They have some problem in playing quietly.
8. They usually talk excessively.
9. They do not pay attention and usually make careless mistake.
Symptoms of ADHD in adults

Symptoms may change with the advancement of age. In adults following symptoms may be
observed:
1. They may have anxiety attacks.
2. They may be impulsive.
3. They may have problem in controlling anger.
4. They usually have low self-esteem.
5. They usually remain unorganized.
6. They are easily frustrated.
7. Mood swings and depression are common in such adults.
8. They have problem in concentrating, especially while reading.
CAUSES OF ADHD
The exact cause of adhd is unknown but some factors that may have some role to play in ADHD
are stated below:
1. Genetic factors
2. Brain injuries
3. Low birth weight
4. Trauma and brain diseases
5. Lack of discipline in the family
6. Diet
7. Exposure to toxic substance
EXPLANATION
Causes of ADHD
1. Genetic factor: Research studies have indicated that there is a strong genetic link in
ADHD. It is not a disorder that is passed socially. Research studies indicate that parents,
siblings and children of people with ADHD may be up to five times more likely to have
the disorder than people who are not related to someone with ADHD.
2. Brain injuries: When a baby’s brain is damage before or after birth this could make the
baby more likely to develop ADHD later on.
3. Low birth weight: It is observed that children with low birth weight are more likely to
develop ADHD.
4. Trauma and brain diseases: Trauma during birth and brain diseases may lead to
ADHD. Lack of discipline in the family: Research studies conduct in this field also
indicate that lack of discipline in the family and chaotic family life may be the cause of
ADHD in a family. Infact, the lack of harmony in family, lower socio-economic status and
hostile relationship between parents and children are also the causes of ADHD.
5. Diet: There are a number of evidences which show that taking a particular type of food
or food additives play a significant role in causing ADHD.
6. Exposure to toxic substances: Exposure to some toxic substance may also lead to
disorder. Smoking, alcohol or drugs abuse during pregnancy may cause ADHD to the
offspring.
SENSORY PROCESSING DISORDER (SPD)
• Sensory processing disorder is a condition in which the brain has difficulty in receiving
and responding to information that comes in through the senses.
• Infact it refers to the way the nervous system receives messages from the senses and
then turns them into proper motor and behavioural responses.
• It is some sort of neurological traffic jam that prevents certain parts of the brain from
receiving the information required to interpret sensory information accurately.
CAUSES OF SENSORY DISORDER (SPD)

The accurate cause of sensory processing disorder is still unknown. However, some of the
potential causes are stated below:
1. Genetic cause
2. Low birth weight
3. Environmental factor
Explanations
1. Genetic cause: Research studies indicate that children born to adults who have autism
spectrum disorders (ASD) may be at higher risk for developing SPD. Scientist allude that
the cause of SPD are coded into the child’s genetic material.
2. Low birth weight: Low birth weight is also considered one of the cause of sensory
processing disorder.
3. Environmental factor: Usually, children who are adopted often experience sensory
processing disorder due to some restrictions in their early lives or poor prenatal care.
AUTISM SPECTRUM DISORDER (ASD)

1. Autism spectrum disorder is a disorder that affects development.
2. The word ‘spectrum’ refers to the range of symptoms and their severity.
3. In other words, autism spectrum disorders are characterized by social interaction
difficulties, communication challenges and a tendency to engage in repetitive
behaviours.
4. As a matter of fact, children with ASD may behave differently or repeat the same
activities again and again like touching the same object repeatedly.
5. They feel difficulties in expressing their needs and emotions.
6. They are sensitive to taste, smell and sound.
CAUSES OF AUTISM SPECTRUM DISORDER (ASD)

Research studies shows that there is no single cause of this disorder.
1. Genetic factors: Genetic problems seem to play a very significant role in ASD. These
problems can happen in two ways:
a) The first is that something happens during fetal development that alters a gene.
b) Second way is that the child inherits problematic gene/genes from one or both
parents.
2. Environmental factors: In fact, there is no solid evidence to show that ASD can be
caused by anything in the environment like diet or exposure to certain drugs or toxins.
The mother who exposed to high levels of pesticides and air pollution may also be at a
higher risk of having a child with ASD.
OPPOSITIONAL DEFIANT DISORDER (ODD)

1. Oppositional defiant disorder is a set or group of behavioural disorder called disruptive
behaviour disorder.
2. It is called by this name because children who have these disorders always tend to
disrupt those around them.
3. Oppositional defiant disorder is one of the most common mental health disorders found
in children and adolescents.
4. Physicians define this disorder as a pattern of disobedient, hostile and defiant behavior
directed toward authority figures.
5. The individuals affected by this disorder usually rebel, argue with adults, refuse to obey
and are obstinate.
6. They have angry out brusts and have hard time in controlling their anger or aggression.
7. They have difficulty in making friends and have low self-esteem.
Causes of oppositional defiant disorder

There is no specific or clear cut cause of oppositional defiant disorder. It is widely believed that
a combination of various factors such as biological or genetic, physical, psychological, social risk;
factors play a significant role in the development of ODD.
The various causes of ODD are:
1. Biological or genetic factors: Children are more susceptible to developing ODD if they
have a parent with a history of ADHD or ODD. Such children may be affected with ODD if
their parent had depression or biopolar disorder, or exposure to toxins or poor
nutrition.
2. Physical factors: When an imbalance exists and messages are not communicated
properly with other part of brain, at that time symptoms of ODD may occur.
3. Psychological factors: Children may develop ODD if they don’t have good relation with
parents or have neglectful parents or have inability to develop social relationships.
4. Social factors: ODD may be due to inconsistent discipline divorce, poverty, chaotic
environment in the family and exposure to violence.
OBSESSIVE COMPULSIVE DISORDER (OCD)

1. Obsessive compulsive disorder is a mental health disorder that affects people of all ages
and walks of life.
2. It occurs when an individual gets caught in a cycle of obsessions and compulsion.
3. The disturbing thoughts are called obsessions and rituals are called compulsions.
4. In simple words, OCD is a type of mental disorder that causes repeated unwanted
thoughts.
5. To get rid of the unwanted thoughts, he/she performs the same task/activity again and
again.
6. For example: a person may fear that he./she touches has germs on it. So to get rid of that
fear he/she washes his/her hands again and again.
CAUSES OF OBSESSIVE COMPULSIVE DISORDER (OCD)

1. The exact cause of obsessive compulsive disorder is still unknown.
2. Serotonin is the chemical in the brain that sends messages from one part to another.
3. Insufficient of serotonin may help in causing OCD.
DISABILITY ETIQUETTES
Disability etiquette is a set of guidelines dealing specifically with how to approach persons with
disabilities.
General disability etiquettes
The general disability etiquettes are stated below:
1. Always put the person first i.e., say ‘person with disability’ rather than ‘disabled person’.
Always avoid the outdated words like handicapped, retarded, physically challenged or
differently abled.
2. In case of introduction to a person with a disability, it is appropriate to shake hands.
3. When you meet a person with a visual impairment, always identify yourself and others
who may be with you.
4. Leaning or hanging on a person’s wheelchair should always be avoided because such act
is generally considered annoying. In fact, the chair is the part of the personal body space
of the person who uses it.
5. Always listen carefully as well as attentively when you are having conversation with a
person who has difficulty in speaking. Have patience and wait for the person to finish
rather than correcting or speaking for that person.
6. When talking with a person in a wheelchair or a person who uses crutches, keep
yourself at eye level in front of the person to facilitate the talk.
7. To get the attention of a person who is deaf or having hearing impairment, tap the
person on the shoulder or wave your hand. You should look directly at the person and
speak clearly.
8. Never patronize person who use wheelchair by patting them on the head or shoulder.
9. Always introduce yourself to persons who are blind using your name.
10. If you need to leave a person who is blind, inform him you are leaving and ask him if he
need anything before you leave.
Advantages of physical activities for children with special need

Physical activities can play a significant as well as positive role in the life of children with special
needs. Following are the advantages/ benefits of physical activities for children with special
needs:
1. Physical improvement
2. Mental improvement
3. Self-esteem
4. Reduce the level of anxiety, stress and depression
5. Cognitive benefits
6. Improved social interaction
7. Better emotional and psychological health
8. Reduce risk of health complications
Explanation
1. Physical improvements: Children, who suffer from cognitive disabilities, are most
likely to suffer from physical improvements as well. Involvement in physical activities
can help these individuals to develop fundamental motor and physical fitness skills.
These activities help children with disabilities to fight back against problem such as
obesity and other lifestyle disease.
2. Mental improvement: Physical activities are not only good for a child’s body but these
are beneficial for their mind too. In fact, physical activities improve general mood and
wellness of children with special need.
3. Self-esteem: Physical activities are beneficial for children with special needs because
such activities develop a sense of self-esteem and self confidence. As a matter fact,
interaction and involvement with other students in physical activities help to give
children a sense of accomplishment and confidence.
4. Reduce the level of anxiety, stress and depression: Physical activities may help in
reducing the level of anxiety, stress and depression of children with disabilities.
5. Cognitive benefits: Physical activities lead to cognitive skill improvement in children
with disabilities. These activities allow them to discover and access strengths that
cannot be challenged in the classroom setting.
6. Improved social interaction: Physical activities provide ample opportunities for
improving the social interaction among children with special needs. Social relations are
developed during involvement in physical activities.
7. Better emotional and psychological health: physical activities are beneficial for
children with special needs because such activities improve emotional and psychological
health.
8. Reduce risk of health complications: Physical activities are beneficial for children
with special needs because these activities reduce or decrease the risk of various health
complications like high blood pressure, diabetes and at the same time improve appetite
and quality of sleep.
STRATEGIES TO MAKE PHYSICAL ACTIVITIES ACCESSIBLE FOR CHILDREN WITH SPECIAL

NEEDS
The following principles should be taken into consideration for effective implementation of
adapted physical education:
1. Medical check-up
2. The programmes must be based on interests of students
3. Equipments should be according to the needs
4. Specific environment should be provided
5. A variety of different instructional strategies should be used
6. Rules should be modified according to the needs of students
Explanations
1. Medical check-up: The success of adapted physical education programme largely depends
on the medical check-up of the student because then only the type of disability can be
identified.
2. The programmes must be based on interests of students: The programmes of adapted
physical education must be based on the interests, aptitude, abilities, previous experience
and limitations of students.
3. Equipments should be according to the needs: The equipment or objects should be
according to the needs of the students. They should vary in size, shape, colour and weight.
They should be according to the level of a student.
4. Specific environment should be provided: The playing area should be limited as
movement capabilities of such students are limited.
5. A variety of different instructional strategies should be used: for permitting the
substitution or interchange of game, a variety of different instructional strategies such as
verbal, visual and peer teaching should be used.
6. Rules should be modified according to the needs of students: In the beginning rules of
the activities should be simple but later on these can be modified according to the needs of
the students.
7. Students’ previous experience must be taken into consideration: The teacher must
have a comprehensive understanding and knowledge of the students’ previous experiences
in physical education.
Chapter 5
Children & Sports
Motor development in children

Meaning of motor development
Motor development refers to the development of a child’s bone, muscles and ability to
move around and manipulate his/her environment.
In simple words:
Motor development means the development of movement and various motor abilities from
birth till death.
Motor development
It can be divided into two types:
Motor development in children

Motor development in children can be studied effectively under the following three stages
of childhood.
Early childhood
1. The period of early childhood starts from 2nd year and continues till 6th year.
2. The motor development during this period takes place rapidly (pre-school).
3. In this period children’s becomes, perfect in various fundamental movements such
as running, jumping, throwing and acquires the ability to unite or combine these
movements.
4. The motor development at the end of early childhood achieves a satisfactory level.
5. They become efficient in various movements combinations such as running and
jumping, catching and throwing etc.
6. They have become efficient in such movement but even then competitions should
be avoided at this stage.
Middle Childhood
1. The period of middle childhood starts from 7th year and continues up to the 10th
year.
2. In this period children become active and agile. They have strong desire to engage in
various physical movements and activities.
3. Children during this period have desire to compete with children of their own age.
4. During this period, most of the children achieve mature patterns of fundamental
motor skills.
5. There posture and balance become better.
6. They try to become efficient in the variation of movements.
7. They become efficient in movement coupling, movement precision and movement
flow.
8. The speed ability and coordinative abilities develops at faster rate, but flexibility
develops at slow rate.
Later childhood
1. The period of late childhood begins from 11th year and continues up to 12th year or
till the beginning of puberty.
2. During this period girls are temporarily taller and heavier than boys because of the
earlier onset of puberty.
3. Boys and girls are able to compete evenly.
4. Most children are master to most intricate or complex motor skills.
5. They are ready to learn strategies and more complex play combinations.
6. Running and jumping movements, qualitatively as well as quantitatively, develops a
faster rate than in the middle childhood period.
7. Coaches or teacher of physical education should continue to encourage skill
development with an increasing stress on strategies and tactics.
Factors affecting motor development
There are various factors which are liable to affect motor development of children.
Biological factors:
1. Biological
iological factors are related to the genes.
2. These factors are also known as heredity or gene factors.
3. The percentage of fast twitch fibres and slow twitch fibres depends on biological
factors.
4. These factors are likely to affect the rate and ability of motor
motor development.
5. These factors are related to body weight, size and strength
Environmental factors:
1. Environmental factors such as physical and social factors are likely to affect the
motor development of children.
2. Research studies indicate that motor development take place at faster rate in
children who are encouraged to explore their surroundings.
3. Boys are encouraged to take part in motor activities. They are given more
opportunities to take part in sports activities.
activit
4. Those children, who are not encouraged or motivated towards motor activities have
slow rate of motor development.
5. Encouragement, love and security help the child to take risk to risk to explore
fearlessly which leads to better motor development.
Nutrition:
1. Nutrition is also liable to affect the motor development.
2. Nutritious food promotes good motor development.
3. Sensory motor development is dependent upon nutrition.
4. If children get nutritious food they get stronger which ultimately leads to good
motor development.
Physical activities
1. Performing regular physical activities, enhances the motor development at a faster
rate.
2. Physical activity must be according to capacity of children.
3. Those who do not perform physical activities regularly their motor development
become slow.
Opportunity:
1. The children who get ample opportunities to perform more and more physical
activities or motor activities are likely to have better motor development.
2. Opportunities to take part in motor activities give a better chance for developing
sensory motor activities.
Sensory impairment
1. Sensory impairment such as visual impairment and hearing impairment etc. are likely
to affect the motor development of children. Due to these impairment learning
becomes more difficult.
Postural deformities:
1. Postural deformities in children definitely affect their motor development.
2. Any postural deformity in body creates hindrances or obstacles in the path of motor
development of children.
Obesity:
1. Obesity and overweight have negative effect on the motor development of children.
It means that children who are overweight or obese do not feel enough enthusiasm
for any motor activity and may even find it uncomfortable to perform it.
Exercise guidelines at different stages of growth and development

Exercise or physical activity has the potential to improve the physical and mental health of
the nation, reduce the maximum causes of mortality and improves life expectancy. There
are following guidelines related to exercise or physical activity in various stages of growth
and development:
1. Infancy (1 to 2 years)
2. Early childhood (3 to 7 years)
3. Later childhood (8 to 12 years)
4. Adolescence (13 to 19 years)
5. Adulthood (above 19 years)
Explanations
1. Infancy (1 to 2 years):
• During this stage gross motor activities or exercises should be encouraged.
• Infant should be indulged in some exercises such as moving arms, legs and
reaching to various objects.
• Infant should be provided objects, toys and games that encourage them to
move and do things for themselves.
• They should be encouraged to walk instead of using a stroller to carry them
around.
2. Early childhood (3 to 7 years):
• In this stage exercises or physical activity should be encourage which helps in
developing competence in movement skills.
• Emphasis should be laid down on participation and not on competition.
• During this stage, stress should also be laid down on activities related to fine
motor skills.
3. Later childhood (8 to 12 years):
• During this stage children should indulge in activities such as, stunts,
throwing, jumping, catching, running etc.
• Activity should be design to acquire body control, strength and coordination.
• During this stage, children should be introduced to competitive sports and
taught the basic rules of sports competition.
• They can introduce to the concept of physical fitness and sports training.
4. Adolescence (13 to 19 years):
• During this stage, moderate to vigorous intensity exercises is recommended
for 60 minutes.
• They should indulge in muscle strengthening exercises at least thrice a week.
• Physical activity or exercise such as running, gymnastics, push-ups, jumping
rope, playing hockey, basket ball, swimming, tennis and resistance exercise
should be included.
5. Adulthood (above 19 years):
• Adult should try to be active daily.
• They should do brisk walking, bike riding, dancing and swimming with
moderate intensity.
• They should also indulge in running, aerobics exercises, weight training, push-
ups, sit-ups etc for muscle strengthening.
• They should do perform resistance exercises at least two days a week to tone
their muscles and bones.
Advantage and disadvantage of weight training

Weight training
Meaning and concept of correct postures

Correct posture means the balancing of body in accurate and proper manner while sitting,
standing, reading, and writing or during any other action of body.
• In proper posture, the whole body weight falls on both feet.
• Body appears to be in a vertical line.
Definition
• According to Avery: “Good posture is one in which the body is so balanced as to
produce least fatigue”.
• Correct posture may also be defined as that assumed position which enables the body to
perform or function effectively.
Concept of correct posture

The human body wages a constant battle against the force of gravity.
• Posture is the result of man’s adaptation to the force of gravity upon his biped position.
• It is more suitable and accurate to accept the concept of postures, because it provides
the basis for a more functional approach to posture.
• There is no single standard of correct posture, which can be applied to everyone.
Morrison and Chenoweth say,

“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.”
Daniels says,
“Single rigid body mechanics specifications for all, regardless of body type and other factors
which influence the human form, are scientifically unsupportable.”
• As a matter of fact, there is no single best posture for all individuals.
• Each person must take the body he has and make the best use of it.
• For each person the best posture is that in which the body segments are balanced in the
position of least strain and maximum support.
Even than there are, some general norms regarding postural positions. These are stated
below:
• Correct posture of standing
• Correct posture of sitting
• Correct posture of walking
• Correct posture of lying
Explanation
1. Correct posture of standing:
• In standing position both the heels of the feet should meet each other.
• Toes of the feet should be 3” to 4” apart.
• The whole body part should be erect, straight knees, chin inside, chest forward, belly
backward and pressed inside with equal body weight on both feet.
• In this position, the complete body should be balanced.
2. Correct posture of sitting:
• When we sit in a chair, our hips should be as far back in the chair as possible.
• Head, spinal column, shoulder and hips should be in straight line and erect.
• Legs should touch the ground and not in hanged position.
• Thighs should be in horizontal position.
3. Correct posture of walking:
• The best posture of walking is that the lines of the feet should be parallel to the line
of direction.
• The heel of the foot should touch the ground and then weight should be transferred
to the toes.
• It means, there should be heel toe action.
4. Correct posture of lying:
• We should sleep in such state that we should not feel any difficulty in respiration.
Advantages of correct posture

Correct posture plays a very vital role in every facet of life. Man’s working efficiency and
ability depends upon good posture. It’s important can be understood properly, if we go
through the following points:
1. Physical appearance
2. Grace and efficiency of movement
3. Physical fitness
4. Hygienic value
5. Social value
6. Economic value
7. Prevents disorders and diseases
8. Changes in mental attitude
9. Lessens the fatigue
10. Improves speech
Explanations:
1. Physical appearance: It is a natural phenomenon that the every individual wants to have
a good physical appearance. In fact, physical appearance depends upon the posture of
the individual.
2. Grace and efficiency of movement: Physical posture plays a vital role in the field of
sports and games. Sports and games involved various types of movements. The balance
and coordination depends upon physical posture. Without correct posture grace as well
efficiency of movement cannot be attained.
3. Physical fitness: Physical fitness can be achieved, if you have good posture. The
component of physical fitness can be attained easily by an individual who is having
correct posture.
4. Hygienic value: The erect, straight and vibrant body helps in the proper and efficient
functioning of various organs. From the health point of view correct posture assists in
reducing the back-pain headaches and spinal related problem.
5. Social values: correct posture is always appreciated everywhere. The individual, who
have good postures, are usually admired in every society.
6. Economic values: A man of good posture makes less expenditure of energy, while
performing any type of activity in comparison to the person of bad posture.
7. Prevents disorders and diseases:
• Poor or bad posture leads, to constipation, diarrhea, flatulence, disturbance of the
circulation, nervous irritability and most marked of all fatigue out of proportion to
the effort expended (affect functioning of systems).
• Correct posture prevents back-pain, neck strain etc.
8. Change in mental attitude:
• Self-confidence, happiness and determination are the results of correct posture.
• These traits change the mental attitude of a person.
• Correct postures also boost up self confidence and self-esteemed.
9. Lessens the fatigue: correct posture lessens the fatigue because all systems of an
individual’s body perform their functions more efficiently.
10. Improves speech: correct posture helps to improve speech because it gives freedom to
diaphragm.
Common postural deformities

Various types of postural deformities are discussed below:
1. Spinal curvature
2. Flat foot
3. Knock knees
4. Bow legs
5. Round shoulders
Explanations:
I. Spinal curvature:
• This type of deformity is related to spine.
• This type of deformity is caused by carrying excessive weight beyond capacity
There are three types of spinal deformities
Spinal deformities
Kyphosis Scoliosis
Lordosis
A. Kyphosis: Kyphosis implies on increase or exaggeration of a backward or posterior curve
of a backward or posterior curve or a decrease or reversal of a forward curve. It is also
called round upper back. Depression of chest is common in kyphosis.
Causes of kyphosis
1. Malnutrition
2. Illness
3. Deficiency of pure air
4. Insufficient exercise
5. Rickets
6. Carrying heavy loads on shoulders
7. Unsuitable furniture
8. Weak muscles
9. Shyness among girls and habit of doing work by leaning down.
Precaution:
1. Teachers and parents should teach appropriate postures of sitting, standing and
walking to children’s.
2. Proper exercises for maintaining the proper posture.
Remedies:
The following exercises should be performed for remedification of kyphosis:
1. Sit on a chair, your buttocks should touch the back of chair. By looking upward, hold
your hands each other behind the back in such a way that your shoulders may
remain in stretch backward. Remain in this position for some time.
2. Always keep pillow under your back while sleeping.
3. Bend your head backward in standing position.
4. Perform dhanur asana, the yogic asana regularly
5. Bhujang asana: Lie down in front lying position. Keep your hands near the shoulders.
Now straighten up yours arms slowly, raise the chest. Head should be backwards.
Maintain this position for some time.
6. Hold your arms out at shoulder level and bend elbows. Snap elbows back return to
starting position. Repeat this exercise atleast 8 times for the best result.
B. Lordosis: Lordosis is the inward curvature of spine. Infact, it is an increased forward

curve in the lumber region.
• It creates problem in standing and walking.
• Lordosis can be corrected in early stage.
Causes:
• Generally imbalanced diet in one of the cause.
• Improper environment
• Improper development of muscles
• Obesity and diseases affecting vertebrae and spinal muscles.
Precaution:
• Balance diet should be taken.
• Obesity should be kept away.
• The body should be dept straight while carrying weight.
• Excessive intake of food should be avoided.
Remedies:
• From standing position, bend forward from hip level. Repeat this exercise for 10
times.
• Lie down on your back; raise your head and legs simultaneously for 10 times.
• Perform sit-ups regularly.
• Halasana should be performed regularly.
• You should lie down in supine position, i.e. on your back, then should raise your legs
at 450 angle. Remain in this position for some time.
• Toe touching should be performed for at least 10 times.
• Sit down and extend your legs forward. Try to touch your forehead to your knees.
Repeat this exercise for 10 times.
C. Scoliosis: Postural adaptation of the spine in lateral direction is called scoliosis. Scoliosis
means bending, twisting or rotating.
• These are defined in terms of their convexities.
• They are identified, as either convexity right or right convexity.
• Convexity left is commonly called a ‘C’ curve.
• Scoliotic curve may be found in ‘S’ shape.
Causes of scoliosis
• Diseases in the joints or bones.
• Under developed legs.
• Infantile paralysis.
• Rickets
• Due to carrying heavy load on one shoulder.
• Unhealthy condition:
Inadequate lighting arrangement.
Unsuitable desk
Partial deafness and wrong standing posture.
Precaution:
1. Balance diet should be taken.
2. The study should be avoided in sideways bending position.
3. Avoid walking for long time with carrying weight in one hand.
Remedies:
1. Bending exercise should be performed in opposite side of the ‘C’ shaped curve.
2. Hold the horizontal bar with hands and let your body hang for some time.
3. Hold the horizontal bar with your hands and swing your body to the left and right
side.
4. To swim by using breast stroke technique.
II. Flat foot:

• Our feet act as the base of support for the body in standing, walking, running and
jumping.
• Flat foot is commonly found among newly born babies but it becomes a postural
deformity if it still persists during lateral childhood.
• The children with flat foot deformity cannot be efficient sportsperson, but also faces
problem in standing and walking.
• It is easy to observe whether a person has flat foot deformity or not. Dip your feet in
water and walk on the floor. If there is not a proper arch of footprint on the floor
then you have the deformity of flat foot
Precautions of flat foot:

• The shoe should be of proper shape and size.
• Don’t walk bare feet for a long duration.
• Obesity should be avoided.
• Don’t force the babies to walk at very early stage.
• Carrying heavy weigh in early childhood should be avoided.
• High heeled shoes should be avoided.
Causes of flat foot:

• The main cause of flat foot is weak muscles.
• Rapid increase in body weight.
• Improper shoes.
• Carrying heavy weight for a longer period.
Remedies:
• Walk on heels.
• Walk on inner and outer side of feet.
• Walk on toes.
• To perform up and down the heels.
• Jumping on toes for sometimes.
• To skip with rope.
• To perform vajrasana, the yogic asana.
III. Knock knees:

The knock knee is one of the major postural deformities. In this deformity, both the knees
knock or touch each other in normal standing position. The individual faces difficulty in
walking and running.
Causes:
1. Generally, the lack of balance diet specially vitamin ‘D’, calcium and phosphorous.
2. Chronic illness
3. Obesity
4. Flat foot and carrying heavy weight in early age may cause knock knees.
Precaution:
2. Babies should not be forced to walk at very early age.
Remedies:
1. Horse riding is the best exercise.
2. Perform padmasana and gomukasana regularly.
3. Cod liver oil may be beneficial in reducing this deformity up to some extent.
4. Keep pillow between the knees and stand erect for some time.
5. Use of walking caliper may also be beneficial.
6. In severe cases, consult the doctor.
IV. Bow legs:

• ‘Bow legs’ is also a postural deformity.
• It is opposite to knock knees position.
• If there is wide gap between the knees, when standing with both feet together, the
individual has bow legs or genu varum.
Causes:
1. The main cause of bow legs is the deficiency of calcium and phosphorous in bones.
2. Children’s with overweight
3. This deformity may be due to the deficiency of vitamin D.
4. Improper way of walking and forcing babies to walk at very early age.
Remedies:
1. Vitamin D should be taken in required amount.
3. Bow legs can be corrected by walking on the inner edge of feet.
4. Walking by bending the toes inward.
V. Round shoulder:
In this postural deformity the shoulders become round and sometimes they seem to be
bent forward.
Causes:
• Round shoulders may be due to heredity.
• Sitting, standing and walking in bent position may also result in round shoulders.
• By wearing very tight clothes.
• Sitting on improper furniture.
• Lack of proper exercise specially of shoulder may also lead to round shoulders.
Precautions:
• Don’t sit, walk or stand in bent position.
• Avoid tight-fitting clothes.
• Avoid sitting on improper furniture.
Remedies:
1. Keep your tips of fingers on your shoulders and encircle your elbows in clockwise
and anticlockwise direction.
2. Hold the horizontal bar for sometime.
3. Perform chakrasana and dhanurasana regularly.
Physical activities as corrective measures

The postural deformities may be due to pull of gravity, congenital (by birth) mal-nutrition
and prolonged illness. Postural deformities are of two types:
Postural deformities
Functional Structural
1. Functional deformity: In functional deformities only the soft tissue .i.e. the muscles and
the ligaments are affected. In this case, the correction of postural deformity is possible
through various types of physical activities. The role of physical activities in functional
deformity is very effective specially during elementary school years.
2. Structural deformity: structural deformities occur when our bony structure is affected
physical activities in such cases; the surgery can be helpful for securing the desired
improvement. The correction of postural deformities should be a part of school
education.
Various corrective exercises related to specific postural deformities are stated below:
I. Exercise related to kyphosis:
Exercise no: 01
a) Lie on back i.e. in supine position with knees drawn up and feet flat on the ground.
b) Both hands should be at sides.
c) Then move your arms sideways in horizontal position.
d) Palm should be upward.
e) Raise your arms upward over the head palm still up.
f) Hold this position for some time and come back to normal position.
g) Repeat the exercise at least 10 times.
Exercise no: 02
a) Lie down in prone position i.e. on chest with hands on your hips.
b) After that raise your head and trunk several inches from the ground.
c) Your chin should be in during this exercise.
d) Hold this position for some time and then come back in previous position.
e) Repeat this exercise at least for 10 times.
Exercise no: 03
a) Sit in a normal position, with a stick held in horizontal position over head, hands well
spread.
b) After that lower the stick and then raise it behind head and shoulders.
c) While performing this exercise, keep your head and trunk straight.
d) Repeat this exercise 10 to 12 times.
II. Exercises related to lordosis:

Exercise no: 01
a) Lie down in prone position, with hands under abdomen. Then keep hips and
shoulders down, press hands up on abdomen and raise lower back.
Exercise no: 02
a) Bend knee forward while allowing hips to bend back behind.
b) Keeping back straight and knees pointed in same direction as feet.
c) Descend until thighs are just parallel to floor.
d) Extend knees and hips until legs are straight. Come back in starting position and then
repeat.
Exercise no: 03
a) Lung forward with knee on a mat.
b) Take position of the foot beyond knee.
c) Place both hands on knees. Straighten hips of rear leg by pushing hips forward and
hold stretch.
d) Repeat with opposite side.
Exercise no: 04
a) Sit on a chair with feet wide apart.
b) Bend and position your shoulders between knees.
c) Then reach to the floor under back of chair.
d) Hold this position for some duration.
Exercise no: 05
a) Lie on prone position on the floor. Keep the palms of your hands on the floor
according to shoulder’s width.
b) Push torso up keeping pelvis on floor.
c) Hold this position for some time.
Exercise no: 06
a) Sit down with knees extended, feet together and hands at sides. After that bend
forward, touching the fingers to toes.
b) Hold this position for some time. Then come back and repeat.
III. Exercises related to scoliosis:

Scoliosis exercises are designed to correct the rotator curvature of the spine. These
exercise help in a limited way to decrease curve angles.
In fact, exercise do not have very significant role in the correction of scoliosis. They
may wear scoliosis braces.
Some exercises, which are described below may be beneficial for some extent:
Exercise no: 01
a) Lie down in prone position i.e. on the chest. Right arm should be upward and left
arm at side.
b) After that move right arm towards the left over head, press down with left hand and
then slide the left hip up.
Exercise no: 02
a) Stand erect with feet few inches apart. After that raise the left heel and left hip.
b) Extend right arm in an arch overhead to the left.
c) Press left hand against the ribs on the left side.
Exercise no: 03
a) Stand in erect position with feet several inches apart.
b) Keep left hand’s finger tips on left shoulder and bend the upper body in right side if
there is an opposite ‘C’ curve in the spine.
c) But if there is not opposite ‘C’ curve means if there is ‘C’ curve, bend the body to left
side.
d) The tips of the fingers of right hand should be on right shoulder.
e) Repeat the exercise for some time as per the ‘C’ curve.
IV. Exercise related to knock knees:

Generally, the deformity of knock knees cannot be corrected through exercises during
the lateral childhood and adulthood. But the favourable result if exercises can be gained
during the phase of early childhood.
The following exercises should be performed:
a) Horse-riding is one of the best exercise for correction of knock knees.
b) Keep a pillow between the knees and stand straight for some time. Both the feet
should touch each other.
c) Use of walking calipers may be beneficial.
d) Perform padmasana and gomukhasana regularly.
V. Exercises related to bow legs:

In case of bow legs, the role of exercise is approximately same as that of knock knees.
The deformity of bow legs can be corrected up to some extent during the early phase of
childhood, but doesn’t show significant results at the lateral stage.
The following exercise may be beneficial for correction of bow legs:
a) Standing erect with feet together. Wrap a soft piece of cloth on both legs at knee
level. Tighten it with the help of a partner.
b) Try to squat as far as possible. Hold that position of squat for some time.
c) Come up and repeat it for 4 to 6 times.
d) Walk for some distance on the inner edge of the feet.
e) Walk by bending the toes inward.
VI. Exercises related to round shoulder:

Round shoulder is a common postural deformity.
It can be corrected with the help of following exercises:
a) Keep your tips of fingers on your shoulders and encircle your elbows in clockwise
and anticlockwise direction for some time.
b) Hold the horizontal bar for some time regularly.
c) Perform chakrasana and dhanurasana for some time.
VII. Exercises related to flat foot:

The deformity of flat foot can be corrected with the help of following exercises:
a) Jumping on toes.
b) Perform rope skipping.
c) Perform up and down the heels.
d) Walking on toes.
e) Sit down properly. Try to grip small wads of paper of paper or wet cloth with your
toes.
Chapter 6
Women and Sports
Sports participation of women in India

1. Women‘s participation in sports has a long history.
2. In the ancient Olympics women were not allowed to watch the sports competition.
3. Even in the first Olympic Games which were held in 1896 in Athens, there was no
participation of women’s.
4. Women started to participate in the modern Olympic Games from 1900 onwards.
5. In 1904 Olympic Games only 6 women participated in three events.
6. In 2008 Olympic Games which were held in Beijing a total of 10700 sportspersons
from 205 countries took part and out of which 4637 were women whose
percentage was 42.4, whereas only 23 women of India participated in London
Olympics.
7. In 2008 Olympics 26 female sportspersons participated from India.
8. It is heartening to know that time is changing very fast and situations are
improving.
Reasons for less participating of women in sports

At global level, the number of women participation in the field of sports was really very
limited before 1970. The following reasons may be responsible for low participation of
women in sports:
1. Lack of legislation
2. Lack of time
3. Lack of self-confidence
4. Male-dominated culture of sports
5. Lack of interest of spectators and no coverage of women’s sports
6. Lack of female sportspersons as role models
7. Lack of fitness and wellness movement
8. Lack of education among women
9. Less number of women coaches
10. Attitude of society towards women’s participation in sports
11. Lack of personal safety
12. Sports and games are considered masculine
Explanation
1. Lack of legislation: In India, there is a lack of such legislation. Here, the financial
aid is not provided to educational institutions from the central government. There is
a complete lack of facilities for women in many college and schools.
2. Lack of time: Majority of women usually have less leisure time than men because
they take on greater responsibility for household work.
3. Lack of self-confidence: Women tend to have less self-confidence in comparison to
men. Indeed, self confidence is also linked to sports competition.
4. Male dominated culture of sports: There is no doubt that culture of sports is male-
dominated. Some women do not opt for sports because they see that it is a male-
dominated field.
5. Lack of interest of spectators and no coverage of women’s sports: It is not
surprising that there is less number of spectators in sports competition of women.
There is no broadcasting of women sports competition on T.V channels.
6. Lack of female sportspersons as role models: There is a lack of sufficient number
of female sportspersons as role models in India. There are a few sportswomen as
role model, such as MC Marry Kom, Mithali Raj, Sania Nehwal, they did not get their
due place of TV as role models.
7. Less women coaches: Less number of women coaches in India is also one of the
reasons of less participation of women in sports. If the number of women coaches is
enhanced there will definitely be an increase in women’s participation in sports and
games.
Special consideration
Menarche
1. Menarche is the first period or first menstrual bleeding that a young girl has.
2. Menarche usually occurs approximately at the age of 12; it can happen as early as
during 8 or 9 years of age or as late as during 16 years of age.
3. Research studies regarding the participation in sports and menarche indicate that
intensive participation in sports tends to create some health risks for female
reproductive system.
4. Sports stress is usually associated with several reproductive abnormalities such as
delayed menarche, amenorrhoea etc.
Menstrual dysfunction
1. Menstrual dysfunction is a disorder or irregularity in women’s menstrual cycle.
Chapter 7
MEASUREMENT IN SPORTS
Test and measurements in physical education are the instruments or devices for getting
essential details regarding the needs, capacities, abilities and attitudes of students or
sportspersons.
Test:
Test refers to any specific instrument, procedure or technique used by administrator to elicit
from the test taker. For e.g.: AAPHERD youth fitness test, Harvard step test..
Measurement:
It refers to the process of administrating a test to obtain a quantitative data. It can be said that
measurement aids evaluation process in which various tools and technique are used in the
collection of data.
Measurement of muscular strength: Kraus-Weber test

Meaning of muscular strength
• Muscular strength is the amount of force the muscle or a group of muscles can exert against
resistance for short duration as in anaerobic activities.
• Muscular strength is essential for performing daily routine work easily and smoothly such
as lifting weight and climbing on stairs etc.
KRAUS - WEBER TEST
1. Kraus-Weber exercises aren't meant to build strength but to determine whether or not
an individual has the acceptable minimum core muscle strength and flexibility.
2. Being unable to perform even one of the six exercises qualifies as failing the test,
allowing physicians to create a specific exercise program geared towards strengthening
the muscles responsible for failure.
FIRST EXERCISE IN KRAUS WEBER TEST
1. The subject lies down in supine position i.e., flat on his back and hands behind the neck.
2. The examiner holds his feet to keep them on the ground.
3. The subject is asked to perform one sit-up.
4. If he performs one sit-up, he passes this test.
5. If he cannot raise his shoulder from the table or ground, his score remains zero.
SECOND EXERCISE IN KRAUS WEBER TEST

1. The lying position for this test remains same i.e., in supine position except that his knees
are bent and ankles remain in touch with his buttocks.
2. He is asked to perform one sit-up.
3. If he is able to perform full sit-up, he is passes this test.
4. If he is unable to raise his shoulder from the table or ground, he gets zero.
THIRD EXERCISE IN KRAUS WEBER TEST
1. The third Kraus-Weber exercise tests the hip flexors.
2. Lie on your back and raise your feet eight inches off the ground.
3. Hold the position for 10 seconds.
4. Inability to keep your feet elevated or having to significantly arch your bad to sustain
elevation amounts to failing the test.
FOURTH EXERCISE IN KRAUS WEBER TEST

1. Subject lies in prone position i.e., on his stomach with a pillow under his lower abdomen
and his hand behind his neck.
2. The examiner holds his/her feet down.
3. The subject is asked to raise his chest, head and shoulders, while the examiner counts to
10 seconds.
4. He passes this test if he is able to hold the exact position up to 10 seconds.
5. Scoring from 0-10 depends on the number of seconds he holds the exact position.
FIFTH EXERCISE IN KRAUS WEBER TEST

1. Remain in the same position as the previous exercise,
2. Except this time the examiner must press down on your upper back and shoulders to pin
your chest to the floor.
3. With your feet together, lift your legs off the ground and hold the position for 10
seconds.
4. Your knees should be straight.
5. Scoring from 0-10 depends on the number of seconds he holds the exact position
6. This exercise targets the muscles of the lower back.
SIXTH EXERCISE IN KRAUS WEBER TEST

1. Stand erect, feet together with your arms at your sides.
2. With the examiner holding your knees straight, bend forward to touch the floor.
3. Remain in contact with the ground for at least three seconds.
4. In this test bouncing or jerking is not allowed.
5. Scoring from 0-10 depends on the number of seconds he holds the exact position
6. This exercise tests overall flexibility, especially in the muscles of the back.
AAPHER PHYSICAL FITNESS TEST
In the beginning its name was AAPHER i.e., American Alliance for Health, Physical Education &
Recreation but now it is known as AAPHERD i.e., American Alliance for Health, Physical
Education & Recreation & Dance.
The first session of this test was published in 1938 & then revised in 1965.
ADMINISTRATION OF AAPHERD YOUTH FITNESS TEST
1.a) Pull-ups (boys)
b) Flexed-arm Hang(girls)
2. Flexed-leg sit-ups
3. Shuttle Run
4. Standing long jump
5. 50-yard dash
6. 600-yard run-walk
7. Soft ball throw for distance : in 1976 this battery was removed in the final test manual.
AAPHERD’S: PHYSICAL BEST TEST BATTERY

IN 1988 AAPHERD introduced the ‘Physical Best’ test in which the following items were
included:
ADMINISTRATION OF THE TEST
1. 1-1.5-mile Run/Walk or 12-min. Run
2. Skinfold measurements (body fat)
3. Sit-ups
4. A) pull-ups (boys) and
B) flexed – arm hang (Girls)
5. Sit and reach test
Skin fold Measurements

A) Men/Boys Measurement
Eqn. for body density : 1.1017-(0.000282) * (A) - (0.000736)* (B) – (0.000883) * (C)
Where
• A = Abdominal skin fold
• B = Chest skin fold
• C = Arm skin fold
Eqn. for fat % : = (4.570/body density – 4.142) * 100
B) Women/Girls measurement :
Where
• A = Arm skin fold &
• B= Iliac skin fold
Eqn. for fat % : (4.570/body density – 4.142) * 100
Eqn. for body density: 1.0764- (0.00081)* (A)-
(A) (0.00088)*(B)
Harvard step test

Harvard step test is a cardiovascular
ascular fitness test. It is also called aerobic fitness test. It was
developed by Brouha and other in 1943. it is measure the cardiovascular fitness or aerobic
fitness by checking the recovery rate.
Equipment required:
1. A gym bench or box of 20 inches high for men and 16inches for women
2. Stop watch
3. Cadence tape
Procedure:
1. The athlete stands in front of the bench or box.
2. On the command ‘go’ the athlete steps up and down on the bench or box at a rate of 30
steps per minute (one second up one second down) for 5 minutes. (150 steps)
3. Stopwatch is also started simultaneously at the start of the stepping.
4. After that the athlete sits down immediately after competition of the test i.e. after 5
minutes.
5. The total no of heartbeats are counted between 1 to 1.5 minute after
after completion of the
last step.
6. The heartbeat are counted for 30 second period.
7. Again the heartbeat are noted for 30 second from 2 to 2.5 minute.
8. After that third time the heartbeat are noted after 3 minutes of completion of the test for
30 second period.
Calculation of the score

The athlete’s fitness index score is calculated with the help of following formula:
Advantages:
1. Minimum equipments are required for conducting this test.
2. It requires minimal cost.
3. It is simple to set up and conduct
Disadvantages:
1. There are differences in bio
bio-mechanical
mechanical characteristics among individual. But the height
of box or bench remains same for tall individuals and short individual.
2. It will be easy for tall individual and difficult for short individuals.
3. The same difference can be seen in case of body weight.
4. It is not implemented equally to all individuals.
Rockport One Mile Test

Rockport one mile test is also known as Rockport fitness walking test. This test is suitable for
sedentary individual. The objective of this test is to check or observe the development of the
individual’s VO₂₂ Max i.e. maximum volume of oxygen.
Equipment required:
1. 400m track
2. Stopwatch
3. Weighting scale
Administration of test:
1. While conducting or administering this test, it should be a windless day.
2. First of all, take the body weight of the individual on a perfect weighting machine.
3. The weight should be taken with minimum clothes on body of the individual.
4. Then mark the starting point on a 400m track (one mile= 1609 metres)
5. The individual has to run the
the distance of one mile i.e. 1609 metres in minimum time.
6. Record the time of one mile with a stopwatch.
7. Immediately after the finishing of the one mile walk/run, record the heart rate with
manual method or monitor method. The monitor or ECG/EEG can be used to get a more
accurate heart rate
Calculation of VO₂ max:

The calculation of VO₂₂ max can be determined with the help of the following formula:
Where,
1. Body weight is in pound
2. Gender = male = 1 and female = 0
3. Time is in minutes and 100th of minute
4. Heart rate is in beats per minute
5. Age is in years
Advantages:
1. Minimum equipment are required.
2. It is simple to set up and conduct
3. It can be conducted by the athlete.
4. This test can be conducted on more than one individual at a time.
Disadvantages:
1. Specific facilities are required for this test.
Fat percentage of children, i.e., boys and girls can be easily calculated with the help of slaughter
slaughter-
Lohman children skin fold formula that is given below
below:
A. Triceps and calf skin fold (males 6 to 17 years)
body fatt percentage = (0.735 x sum of skin fold) + 1.0
B. Triceps and calf skin fold (female 6 to 17 years)
body fat percentage = (0.610 x sum of skin fold) + 5.0
Chapter 8
Physiology and sports
Gender difference in physical and physiological parameters

In both male and female, we can observe various types of difference in their physical
(anatomical) and physiological parameters. These differences can be studied under two
heads:
Gender difference
Physical (anatomical) difference Physiological difference
Physical or anatomical difference

There are following physical difference between a male and a female:
1. Difference in size
2. Difference in shape
3. Vertebrae, leg and knees
4. Centre of gravity
5. Bones of shoulders
6. Pelvic region
7. Abdomen
8. Adiposity
Explanation
1. Difference in size: There is a lot of difference in the size of the body between a
male and a female. The body size of male is larger in comparison to the body size
of females.
2. Difference in shape: There is a vast difference in the shape of males and
females. Males are more masculine and female are feminine with v shape.
3. Vertebrae, legs and knees: though the vertebrae in females is usually long but
their upper and lower limbs are smaller proportionately, whereas the vertebra,
hand and legs of males are longer when compared to females.
4. Centre of gravity: The average height of females is less and thus they have a low
centre of gravity, where as the height and therein in the centre gravity of males
are high.
5. Bones of shoulders: The shoulder bones of females are found to be weak in
comparison to the shoulder bones of males.
6. Pelvic region: Generally, the pelvic region of females is more open and wide in
comparison to the male pelvic region.
7. Abdomen: Female have larger abdominal cavity than males. This is due to the
fact that female abdomen contains relatively larger visceral organs as well as the
organs of reproduction.
8. Adiposity: At the time of complete maturity, females have more absolute
subcutaneous fat than their male counterparts. Generally, females accumulate
more fat in hips, thighs and breast regions than males. On the other hand, males
carry a greater amount of fat in the upper areas of the body and in the abdominal
region.
Physiological difference
There are following physiological differences between males and females:
1. Muscular strength
2. Blood circulation
3. Respiratory organs
4. Menstrual cycle
Explanation
1. Muscular strength: The muscular strength of females is less than the muscular
strength of males. In fact, the contraction and extension of muscles in females is
less forceful than males.
2. Blood circulation: There is less amount of blood in females than males. Along
this, the size of heart in females is smaller in comparison to their male
counterpart. Due to this reason, the working efficiency of females is less.
3. Respiratory organs: Lungs of females are smaller than male’s. Owing to this
reason, females take more time in running long distance races in athletics. Infact,
lung capacity for a normal healthy female is approximately 10% smaller than a
male of similar age and size.
4. Menstrual cycle: Menstrual cycle, approximately of five day, begins in females at
the beginning of adolescence stage. In male, no such cycle occurs.
Physiological factors determining speed
The various physiological factors which determine the strength of an individual are
stated below:
1. Size of the muscle
2. Body weight
3. Muscle composition
4. Intensity of the nerve impulse
Explanation
1. Size of the muscle: The strength of the muscle largely depends upon the size of
the muscle. The force produced by the same size of muscle in males and females
is approximately same but males are found to be stronger because they have
larger and bigger muscles in comparison to female.
2. Body weight: It is also a well known fact that the individual who are heavier are
stronger than the individuals who are lighter. So, body weight also determines
the strength of an individual.
3. Muscle composition: Each muscle consists of basically two types of muscle
fibres i.e. fast twitch fibres and slow twitch fibres. The fast twitch fibres are
capable to contract faster and therefore they can produce more force. On the
contrary, the slow twitch fibres contract slowly and can work for long duration.
4. Intensity of the nerve impulse: A muscle is composed of a number of motor
units. The total force of the muscle depends on the number of contracting motor
units. So, the intensity of the nerve impulse also determines the amount of
strength.
Physiological factor determining speed

Speed is the next component of physical fitness which is determined by the following
physiological factors:
1. Mobility of the nervous system
2. Muscle composition
3. Explosive strength
4. Flexibility
5. Bio-chemical reserves and metabolic power
Explanation
1. Mobility of the nervous system: Our muscles contract and relax at maximum
possible speed such as in sprinting events. This rapid contraction and relaxation
is possible by rapid excitation and inhibition of concerned motor centers. This is
called as mobility of nervous system. Speed is at great extent determined by
genetic factors.
2. Muscle composition: muscle with greater percentage of fast twitch fibres
contract with more speed in comparison to muscles lower percentage of fast
twitch fibres. In fact, the muscle composition is genetically determined and
cannot be changed by training.
3. Explosive strength: For every quick and explosive movement, explosive
strength is indispensible. Explosive strength further depends upon on muscle
composition, muscle size and muscle coordination. It also depends on the
metabolic process. The relative proportion of fast twitch fibres and slow twitch
fibres determines, to a large extent, the maximum possible speed with which a
muscle can contract.
4. Flexibility: Flexibility also determines the speed to a certain extent. In fact, good
flexibility allows maximum range of movement without much internal
resistance.
5. Bio-chemical reserves and metabolic power: Our muscles contract and relax
at maximum possible speed such as in sprinting events. This rapid contraction
and relaxation is possible by rapid excitation and inhibition of concerned motor
centers. This is called as mobility of nervous system. Speed is at great extent
determined by genetic factors
Physiological factors determining endurance

• AEROBIC CAPACITY
• LACTIC ACID TOLERANCE
• MOVEMENT ECONOMY
• MUSCLECOMPOSITION
1. Aerobic capacity: Aerobic capacity is the maximum amount of oxygen that the
body can utilize during an exercise session, usually measured during a brief
period of high-intensity exercise. It is possible for a person to improve his or her
aerobic capacity over time.
2. Lactic acid tolerance: Ability to tolerate high concentration of lactic acid is also
important factor. This is important for activities which last for more than 40 sec.
Can be improved by training.
3. Movement economy: Economical movements are significant for endurance
performance. A runner who can run at a given pace with less energy expenditure
can continue same speed for longer duration of time. Example, a swimmer can
save up to 20-30% of his/her energy if movements are correct.
4. Muscle composition: Each muscle consists of basically two types of muscle
fibres i.e. fast twitch fibres and slow twitch fibres. The slow twitch fibres contract
slowly and can work for long duration. They produce small levels of force for ling
periods of time and that is why, they are better for endurance activities.
Physiological factors determining flexibility
1. Muscle strength: The muscles should have minimum level of strength to make
the movements possible specially against gravity or external force. In sprinting
running's the legs and knees cannot be lifted to the required height or angle if the
related (abdominal muscles) are weak. In fact, weak muscles can become a
limiting factor for achieving a higher range of movement. Muscle strength is
highly trainable therefore, it can enhance the flexibility.
2. Joint structure: There are several different types of joints in body. Some joints
intrinsically have a greater range of motion than others. For example, the ball
and socket joint of the shoulder has the greatest range of motion in comparison
to the knee joint.
3. Age and gender: it is a well known fact that flexibility decreases with the
advancement of age. However, it is trainable. It can be enhanced with the help of
training as strength and endurance are enhanced. Gender also determines the
flexibility. Females tend to be more flexible than males.
4. Stretch ability of muscles – the strechability of muscles is also a factor in
limiting range of movements. For making any movement at a joint the muscles
must contract to execute the movement. If muscles are not regularly stretched
they tend to get shorter and finally lead to restrict the range of movement
possible at a joint. The stretch ability of muscles can determine the flexibility up
to some extent.
5. Internal environment: Internal environment of the athlete influences the
flexibility. For example 10 minutes in a warm bath increases body temperature
and flexibility whereas 10 minutes stay outside in 10 c reduces body
temperature and flexibility.
6. Previous injury: injuries to connective tissues and muscles can lead to
thickening or fibro sing on the affected area. Fibrous tissue are less elastic and
can lead to limb shortening and ultimately lead to reduced flexibility.
Chapter VIII
PSYCHOLOGICAL ASPECTS OF PHYSICAL EDUCATION
Q1.What is psychology? Or how psychology moved through different arenas?

Ans: The word ‘psychology’ is a combination of two Greek word-Psyche and Logas. ‘Psyche’
means soul and ‘Logas’ means science. After sometimes, this meaning of psychology was
discarded because there was no physical identity of soul. Later on, psychology was
considered as the science of mind but this meaning of psychology was also rejected as it was
a hard task to know about the mind of other person. After that psychology was considered
as the science of consciousness. With the passage of time, this meaning of psychology was
also discarded and now it is called the science of behaviour.
Wood Worth concluded psychology as “first psychology lost its soul. Then it lost it mind,
then it lost its consciousness. It still has behaviour of sort.”
Q2. Define psychology and sports psychology?

Ans:
1. According to Crow and Crow: “Psychology is the study of human behaviour and human
relationship”.
2. According to Watson: “Psychology is positive science of behaviour”.
3. According to MC Dougall: “Psychology is the positive science of conduct of behaviour.”
• Sports psychology
It is the study of behaviour of a sports person in his particular game.
Definition of sports psychology:

• According to John Lauther: “Sports psychology is an area which attempts to apply
psychological facts and principles to learning performance and associated human behaviour
in whole field of sports”.
• According to singer: “Sports psychology explores one’s behaviour in athletics.”
• According to clark and clark: “Sports psychology is an applied psychology. It is more
concerned with the personalities, emotional or motivational aspects of sports and physical
activities. It employs many of the techniques used in psychology.”
Importance of sports psychology

It is a well known fact that in the field of sports the sports physiology and sports biomechanics
have achieved a very high level and the scope for further development seems to be less.
Strength, speed, endurance, techniques etc have reached almost to its maximum. So, the only
scope for further improvement in sports performance depends upon psychological aspect such
as personality traits in relation to sports and games, motivation, interest, attitude etc.
The following points may enable us to know the role of sports psychology:
1. Enhancement of physiological capacities.
2. Learning of motor skills
3. In understanding the behaviour
4. In controlling the emotions
5. In preparation of athletes psychologically for competitions
6. Role in the emotional problems of sportspersons
Explanations
1. Enhancement of physiological capacities: Sports psychology plays a very unique role in
the enhancement of physiological capacities such as strength, speed, and flexibility etc.
Motivation plays a major role in the enhancement of physical capacity of sportspersons.
2. Learning of motor skills: Sports psychology plays its major role in the learning of motor
skills. It also helpful in the cognitive stage, the associative stage and the autonomous stage of
motor skill learning.
3. In understanding the behaviour: Sports psychology helps in understanding the behaviour
of athletes or sportspersons engaged in competitive sports. It does not only play its role in
understanding to behaviour but it also plays its role in modification of behaviour in various
sports situation.
4. In controlling the emotions: Sports psychology plays a very important role in controlling
the emotions like anger, fear, disgust etc of sportspersons during practice and competition.
It helps in balancing the arousal of emotions which further improves the performance.
5. In preparation of athletes psychologically for competitions: Sports psychology also
plays its role in preparation of athletes psychologically for competition, as they create the
will ‘to win’ in the players
6. Role in the emotional problems of sportspersons: Stress and tension and anxiety are
natural during practice period and competitions or tournaments such as depression,
anorexia and panic etc. sports psychology can help them to overcome these problems using
their techniques.
STRESS
Meaning of stress
Stress consist of bodily changes produced by physiological or psychological conditions that tend
to upset the homeostatic balance.
Definition
According to oxford dictionary, “a state of affair involving demand on physical or mental
energy.”
Type of stress
Stress
Physical stress Cognitive stress

1. Physical stress: The stress situations we face in everyday life are very minor and easy
to cope with. These stresses normally do not disturb physiologically or psychologically.
2. Cognitive stress: There are many stressors that affect our lives which are cognitive in
nature. The stress caused by such stressor is difficult to cope with such as divorce,
losses, social disapproval, severe guilt feeling etc.
Effects of stressors
1. The stress occurs as a result of an individual’s perception of an event
2. The effect of stressor depends upon the perception and intensity of the stressor.
3. The effect of stress can cause severe health problems such as headache, eating disorder,
allergies, insomnia, hypertension, cancer etc.
4. In the situation of stress, the brain prepares the body to take defensive action.
5. The effects of stress are not always negative but positive also.
6. The certain amount of good stress can increase out performance.
Stress management technique

There are some techniques, which are easy to use, are mentioned below:
1. Participation in physical activities
2. Achieve a high level of physical fitness.
3. Cognitive strategies to change the perception of the stressor
4. Building self-confidence
5. Relaxation techniques
6. Developing hobbies
7. Staying cool and confident under pressure
8. Avoid the company of stressed persons
9. Don’t think about stressful thoughts
Coping strategies
1. Coping refers to the thoughts and actions which we usually use to deal with a
threatening situation.
2. Coping is expanding conscious efforts to solve personal or interpersonal problems and
seeking to minimize or tolerate stress or conflict.
There are two types of coping strategies
1. Problem-focused coping strategies
2. Emotion-focused coping strategies
Explanation
Problem-focused coping strategies: The problem-focused strategies deal with the root causes
of stress and try to improve the stressful environment. There are following techniques:
a) Analyse the stressful situation: When you face any stressful situation, try to find out
the root cause of the stress after analyzing that situation.
b) Talk to your coach or teacher: If you are having some conflict with your coach or
teacher, it will be better for you to talk directly to your coach or teacher.
c) Know your limits: If a stressful situation is beyond your control, don’t fight with the
situation uselessly. First of all, try to know your capacities or limits and learn to accept
the reality.
d) Stop worrying about the stressful situation you cannot change: If you come across a
stressful situation, you can’t do anything about it, and then stop worrying about it.
e) Reset your goal:
f) Improve physical fitness
g) Anticipate the problem
h) Building self-confidence
Emotional-focused coping strategies: Emotional-focused coping strategies aare those coping
strategies which try to reduce the negative emotional responses linked with the stress such as
embarrassment, fear, anxiety, depression, excitement and frustration.
The following emotional-focused coping strategies are commonly used to manage the stressful
situation:
a) Denial of reality
b) Blame
c) Vent out of emotions
d) Mentally disengaging from stressful situation
e) Praying for guidance and strength
f) Crying
g) Brooding
h) Ignoring the stressful situation
i) Avoidance
j) Substance abuse
Types and techniques of motivation

Meaning of motivation: Motivation is derived from the word ‘mover’ which means ‘to move’. It
is the process of arousing action, sustaining activity in progress, regulating and directing pattern
of activity through energy transformation within the tissue of the organism. It is an art of
inculcating and stimulating interest.
Motivation is one of the main psychological factors which affect the performance.
Motivation means to inspire to do something.
Definitions of motivation
1. According to Crooks and Stein: “Any condition, that might energise and direct our actions”
is called motivation.
2. According to Sage: “The drive to strive” is called motivation.
3. According to Alderman: “Motivation is the general level of arousal to action in an
individual.”
4. According to B.C. Rai: “Motivation is a psychological and physical conditions that causes
one to expend effort to satisfy needs and wants.”
Types of motivation
There are two types of motivation:
Motivation
Intrinsic motivation Extrinsic motivation
Explanations:
1. Intrinsic motivation: Intrinsic motivation is internal. It occurs when people are compelled
to do something out of pleasure, importance or desire. Motivation is always intrinsic when
the force comes from within oneself.
2. Extrinsic motivation: Extrinsic motivation is external. It occurs when external factors
compel the person to do something. motivation is always extrinsic when external forces,
positive or negative produce a behavioural change.
Techniques of motivation
Various techniques of motivation are applied on sportspersons, which can enable them to
achieve the top position in the field of sports and games.
These techniques of motivation are described below:
1. Goal setting
2. spectators
3. Verbal comments
4. Healthy sports environment
5. Knowledge of results
6. Praise or blame
7. Cash prizes, certificates and trophies
8. Motivational music
9. Positive attitude
10. Positive self-talk
Explanation:
1. Goal setting: Goal setting is one of the most important techniques of motivation. Goal
should be set according to capabilities and capacities. Goal should be monitored on a regular
basis. There should be some flexibility in their approach.
2. Spectators: If there is a huge number of a spectator, it will have a positive effect on the
players. But its effectiveness depends upon the experience and maturity of athlete.
3. Verbal comments: various factors of motivation are applied at various stages. Verbal
comments should be applied during the competition.
4. Healthy sports environment: Healthy sports environment consists of good climate, proper
weather, sports equipments, clean sports fields and other sports facilities. Such sports
environment motivates sports for better performance.
5. Knowledge of results: A person should have knowledge of his progress because good
motivation will definitely motivate the individual. The individual should have a proper
record of his progress about achieving goals to which he is committed.
6. Praise or Blame: Praise or Blame is effective factors of motivation if given at a proper time
and in appropriate amount. Due to individual difference, the effects of these factors vary
according to individual’s difference.
7. Cash prize, certificates and trophies: Incentives always plays important role in motivating
a sports persons. In today’s scenario cash prize is a good incentive, sports persons are also
looking for such motivations. At school level certificates and trophies are effective mean of
motivation.
8. Motivational music: It is particularly a good way to motivate sportspersons in training and
prior to competition but it should be inspirational one. It can be performed during indoor
training sessions. Fast music during circuit training and slow music during recovery period.
9. Positive attitude: for proper motivation, the coaches should try to encourage positive
attitude among sportspersons. It means that players must think that they can do it
positively.
10. Positive self-talk: Positive self-talk is a technique that can be used to enhance motivation.
With proper repetition of self-talk like “I am the greatest” used by famous boxer Mohammed
Ali, can change a sportsperson’s belief system.
Chapter VII
SPORTS TRAINING
Meaning of training
The word ‘training’ is not a new word; people have been using it since archaic period. Training
means the process of preparation for some task. Training is imparting both theoretical and
practical knowledge
Definition of sports training

1. According to Matwejew: “Sports training is the basic form of preparation of sports
training.”
2. According to martin: “Sports training is a planned and controlled process in which, for
achieving a goal, changes in complex sports motor performance, ability to act and behavior
are made through measures of content, methods and organization.”
3. “Sports training is a pedagogical process based on scientific principles, aiming at preparing
sportspersons for higher sports performances in a particular sports competition.”
METHODS OF TRAINING
Methods of training are the methods of formulation of training activity of sportsmen.
Methods of
Training
Continuous Interval Repetition

Method Method Method
Continuous method
In this method an exercise is done for long time without any break or pause.
Because of long duration of work the intensity is low.
Interval method
In an interval method the exercise is done at relatively higher intensity with interval of
incomplete recovery.
Repetition method
The repetition method is characterized by high intensity (90-100 %) of work with
interval of complete recovery
It is best method for the Improvement of speed endurance.
LOAD PARAMETERS OF BASIC METHODS OF TRAINING

METHOD INTENSITY RECOVERY VOLUME
Continuous 40 – 60 % No recovery Very high

method ( 25 – 75% for
strength)
Interval 80 – 90% (approx 90 – 180 sec 8 – 12 rep/series

method 75%for strength 20 -30 rep/series
a. Intensive 60-80% (approx 50 - 45 – 90 sec
b. Extensive 60%for strength)
Repetition method 90-100% or more 3 – 45 min 1 – 6 rep

(80-90%) sometimes (3 – 6 rep/set for
100% or more for strength)
strength
Principles of sports training

Sport training is an intricate process of preparing sportspersons for highest performances. The
principles of sports training serve as directives for the formulation of the training process.
The important principles of sports training are described below:
1. The principle of continuity
2. The principle of overload
3. The principle of individual differences
4. The principle of general and specific preparation
5. The principle of progression
6. The principle of specificity
Explanations
1. The principle of continuity: According to this principle, the training should be a
continuous process. There should not be a long period of inactivity or long break because it
reduces the physiological capacities.
2. The principle of overload: The principle of overload states that the training load should be
increased for improving the performance of sportspersons. It means that for the continuous
improvement of performance the training load should be increased after the adaptation of
previous training load.
3. The principle of individual differences: According to this principle, every sportsperson is
different due to individual different. The training programs need to be formulated keeping
in mind certain individual characteristics like age, sex, intelligence, temperament, muscle
compositions etc.
4. The principle of general and specific preparation: For the improvement of performance,
both general and specific preparations are equally significant. General preparation serves as
the base for specific preparation. It means training program must proceed with simple to
complex.
5. The principle of progression: According to this principle, the overload should not be
increased too slowly or too rapidly. It should be gradually increased. Keeping in mind the
training level, requirement and capacity of the individual.
6. The principle of specificity: according to this principle, training programme should be
specific in nature. It should be goal oriented. For example: in football if training is designed
for striker than it should be only for striker and not for defender or other players.
STRENGTH TRAINING METHOD

Meaning of strength
Strength is a conditional ability. It is the ability to overcome resistance or to act against
resistance.
Forms/types of
Strength
Maximum Explosive Strength

Strength Strength Endurance
Methods of strength development
Exercises
I. Isometric II. Isotonic III. Isokinetic

Exercises Exercises Exercises
Isometric exercises
1. Isometric is derived from Latin word which means same length. (ISO = SAME, METRIC =
LENGTH)
2. Isometric exercises are those exercises, which are not visible. It means there are no
direct movements, hence they cannot be observed.
3. In this contraction tension is developed in the muscles working against resistance.
4. But there is no change in the length of the muscles.
5. Hence these exercises have no external movements.
e.g. pressing, pushing wall, lifting heavy weight
Isotonic exercises
1. The literal meaning of the word isotonic is constant tension.
2. In this contraction, the length of muscle changes with varying tension while lifting a
constant load.
3. In this exercises, work is done. Work done = force x (distance moved in the
direction of force)
Contraction is of two types
Contractions
Concentric Eccentric
Contraction Contraction
Concentric contraction
It is the upward movement of action in which the flexor (agonist) muscle shortens during the
action whereas extensor (antagonist) muscle lengthens in size.
Eccentric contraction
It is the downward movement in which the extensor muscle shortens in length whereas flexor
muscle lengthens during the action.
Isokinetic exercises
1. The literal meaning of the term Isokinetic is constant speed. (ISO = CONSTANT, KINETIC
= SPEED)
2. These exercises were developed by Perrine in 1986.
3. Both the flexor and extensor muscle find tension along with full range of movement.
4. For performing Isokinetic exercises special Isokinetic machines are required.
5. Isokinetic method is considered to be the best for improving muscular strength and
endurance for sports.
ADVANTAGES AND DISADVANTAGES

ISOMETRIC EXERCISES
ISOKINETIC EXERCISES
ISOTONIC EXERCISES
ISOMETRIC EXERCISES
Advantages
1. It can be performed anywhere.
2. Muscle can be contracted more systematically and objectively.
3. The duration of contraction is longer (6-10 sec).
4. There is no requirement of specialized and costly equipment.
5. It develops high level of static strength and maximal strength.
6. Isometric exercises are used for rehabilitative purpose
ISOMETRIC EXERCISES
Disadvantages
1. It develops static strength whereas in games and sports dynamic strength is mostly
required.
2. Strength development using this method is not maintained for long time.
3. It does not contribute to the development of speed of movement.
4. It is not effective for the development of endurance.
ISOTONIC EXERCISES
Advantages
1. Since isotonic method involves movement, it enhances co-ordination.
2. This method is good for improving technique.
3. Strength development through this method can be maintained for longer period.
4. These exercises are good for muscle hypertrophy.
ISOTONIC EXERCISES
Disadvantages
1. The contraction of muscle is not systematic and objective.
2. Chances of injuries are more frequent in these types of exercises.
3. The time for which contraction is maintained is short.
4. This method requires specialized equipments (barbells, medicine ball etc.)
ISOKINETIC EXERCISES
ADVANTAGES
• Isokinetic exercises are best for the development of strength and endurance.
• Speed of movement is constant
DISADVANTAGES
• Isokinetic exercises are done on Isokinetic machines which are very expensive.
• Limitation of exercise on a particular machine.
ENDURANCE
MEANING OF ENDURANCE
Endurance is a conditional ability. It is primarily determined by energy liberation process.
Following are the aspects of endurance
• It relates to do work for a long time.
• It relates to working under fatigue condition.
• It involves a large no: of muscles.
• It involves working efficiency.
Definition
Harre (1986) defines:- “Endurance is the ability to resist fatigue or to act against fatigue”
Forms of
Endurance
BASIC SPEED SPRINT STRENGTH

ENDURANCE ENDURANCE ENDURANCE ENDURANCE
METHOD OF ENDURANCE DEVELOPMENT
METHODS
FARTLEK
METHOD
CONTINUOUS
METHOD
INTERVAL
METHOD
CONTINUOUS METHOD
In this method an exercise is done for long time without any break or pause.
Due to long duration of work, intensity is kept low.
The continuous method has three variations
1. Slow continuous method
2. Fast pace continuous method
3. Variable pace continuous method
SLOW CONTINUOUS METHOD

1. This method is basically used by cross country runners.
2. Where they develop aerobic endurance.
3. Due to long duration of work approx 1-2 hours, speed is kept slow.
4. In this method distance covered is 15-30 Km.
5. Heart rate is kept around 140-170 beat/min.
6. Work done at 75% of the max. Heart rate.
FAST PACE CONTINUOUS METTHOD

1. This method is basically used by sprinters and middle distance runners.
2. It is performed with faster pace or faster speed.
3. Duration of work is 15-30 min.
4. Distance covered is 5-10 Km.
5. Work done at 80-90% of max. Heart rate.
6. Heart rate is kept around 160-190 beat/min.
VARIABLE PACE CONTINUOUS METHOD
1. This method is the combination of fast and slow pace continuous method.
2. The speed or pace is kept changing after some time.
3. Distance covered is 10-15 Km.
4. Heart rate is kept around 140-190 beat/min
5. This method develops anaerobic and aerobic endurance.
Advantages of continuous method:
• It increases glycogen in muscles and liver.
• It increases the number and size of mitochondria.
• It also increases the efficiency of heart and lungs.
• It improves willpower and makes the individual well-determined under the condition of
fatigue.
INTERVAL METHOD
1. This method is introduced by famous athletic coach of Finland named Bikila in 1920.
2. In this method exercise is done at relatively higher intensity with interval of incomplete
recovery.
3. The heart rate is kept around 170-180 beats/min.
4. The next bout/load is repeated when the heart rate comes down from 170-180 beats/min
value to about 120 beats/min.
5. This training method is based upon “effort and recovery” principle.
The interval method can be classified as follows:
1. Short – time interval method
2. Middle – time interval method
3. Long – time interval method
• Short – time interval method

In this method the duration of each bout is between 15 sec to 2 min.
• Middle - time interval method
In this method the duration of each bout is between 2 to 8 minutes.
• Long – time interval method
In this method, the duration of each bout of load is between 8 to 15 minutes.
Advantages of interval training method:

• More work out can be performed in short duration.
• It is more beneficial for respiratory and circulatory systems and they can be trained both at
the same time.
• The progress of the athlete can be measured easily.
• It gives a better result in a short time. It means an athlete achieves his peak performance in
a short time.
Disadvantages of interval training method:
• Top performance comes before competition and cannot remain up to competition time.
• There are more chances of injuries.
FARTLEK METHOD
1. Fartlek is a Swedish term meaning “speed play”.
2. In this method running is changed into mixture of faster and slower phase.
3. According to individual approach distance is covered over natural terrain.
4. The change of intensity is done depending upon the surface of running, surrounding,
climate, condition of the sportsperson and the like.
5. This method is effective for developing both aerobic and anaerobic capacity of sportsperson.
SPEED
MEANING OF SPEED
1. Speed, like strength and endurance is a conditional ability. Speed ability primarily signifies
the ability to execute motor movements with high speed.
2. Speed depends to a considerable extent on the nervous system. As a result, speed is more
complex in nature and is comparatively less trainable.
3. Speed is the product of genetic and environmental factors.
METHODS OF SPEED DEVELOPMENT
METHODS
ACCELERATION PACE RUN

RUN METHOD METHOD
ACCELERATION RUN METHOD

1. In this method, a runner accelerates to his top speed as fast as possible.
2. Duration of the sprint should be from 4-6 sec. it can be less for children.
3. Total no: of repetition are between 5 to 8
4. Efforts are made to reach the limit of max. Intensity (90-100%).
5. Recovery time is ½ - 2 minutes.
PACE RUN METHOD

1. This is an effective training mean for improving speed endurance.
2. Distance between, 120-600 mts are repeated at high speed.
3. Complete recovery is to be ensured between two repetitions.
4. Total no: of repetition are between 2 to 4.
Flexibility
Meaning: Flexibility can be defined as the ability to perform movement with greater range of
motion or large amplitude.
Methods of Flexibility development
Flexibility can be developed effectively with the help of following methods:
1. Ballistic method
2. Static stretching method
3. Dynamic stretching method
4. Proprioceptive neuro-muscular facilitation technique
Explanations
1. Ballistic method:
• In ballistic method, the movement is performed with a swing in a rhythmic way.
• The related joint is stretched to the maximum limit and then it is again flexed with a swing.
• Before performing such exercise, the appropriate warm-up is essential because there are
maximum chances of over-stretching of a joint.
2. Static stretching method:
• Static stretching method involves gradually easing into the stretch position and holding the
position.
• The amount of time a static stretch is held depends on one’s purpose. If it is a part of cooling
down, then the stretch should be held for 10 sec. if it is improve the range of flexibility then
hold it for 30 sec.
3. Dynamic stretching method:
• Dynamic stretching consists of controlled leg and arm swings that take you gently to the
limit of your range of motion.
• In this movement starts with a half speed for a couple of repetitions and then gradually
work up to full speed.
4. Proprioceptive neuro-muscular facilitation:
• This method is used by advanced sportspersons for gaining flexibility.
• It involves the use of muscle contraction before the stretch is an attempt to achieve
maximum muscle relaxation.
• The following procedure is used for PNF technique:
i) You move into the stretch position so that you may feel the stretch sensation.
ii) Your partner holds the limb in this stretched position.
iii) You then push against your partner by your partner by contracting the antagonistic
muscles for 6 to 10 seconds and then relax. During the contraction, your partner aims to
resist any movement of the limb.
iv) Your partner then moves the limb further into the stretch until your feel the stretch
sensation.
v) Then again go back to no:2 to repeat the same procedure. Repeat the whole procedure
for 3 to 4 times.
Some guidelines for the development of flexibility
1. The development of flexibility should be done before puberty.
2. Flexibility is most likely to be reduced if the exercises are not performed to maintain it.
3. The exercises for improving flexibility should be performed after a complete warm-up.
4. Dynamic flexibility depends on static flexibility. Dynamic flexibility is more beneficial than
static flexibility in the field of games and sports.
5. Jerky movements should be avoided while doing the exercises for improving flexibility.
6. If the exercises are performed with the help of a partner, the partner should have proper
knowledge about the exercise of flexibility.
7. After doing any exercise for improving flexibility, the exercise to relax the antagonistic
muscles should also be performed.
CIRCUIT TRAINING
Circuit training method is designed by Adamson and Morgan of lead university in 1957. It is a
scientific arrangement of exercises, performed systematically and repeated as circuit.
Definition
“Circuit training is the training method in which certain exercises of various kinds are
performed with or without apparatus with given dosage.”
1. This method is one of the methods for development of various components of physical
fitness, but it is popularly considered for the development of strength endurance.
2. In this method a series of 5-12 selected exercises are arranged in a circuit.
3. At each station he has to perform that specific exercise allotted to that station and then go to
the next station for completing the circuit.
ADVANTAGES OF CIRCUIT TRAINING

May be easily structured to provide a whole body workout.
Does not require expensive gym equipment.
Participants normally work in small groups, allowing beginners to be guided by more
experienced individuals, as well as benefiting from the supervision of the instructor.
Can be adapted for any size workout area.
Can be customized for specificity; easy to adapt to your sport.
Training Considerations
1. Before starting a training circuit, a number of pre-training considerations need to be
determined before prescribing exercises for all your athletes.
2. Look at the age, body weight and the physical state of development of each athlete.
3. Look at prior and current training levels of each athlete with regard to their strength and
speed training.
4. Evaluate the strength training needs of each group of athletes as classified by their event.
E.P: EXERCISED TO BE PERFORMED

M.I: MUSCLES PERFORMED
C.D: PHYSICAL FITNESS COMPONENT DEVELOPED
E.P: push ups

M.I: biceps, triceps
C.D: strength E.P: on the spot running
M.I: leg strength
C.D: speed
E.P: Shuttle run

M.I: leg muscle 1 2
C.D: coordination
E.P: sit ups
M.I: abdominal
C.D: strength
8 3
Circuit
E.I: bench press
Training
M.I: biceps, triceps
C.D: strength 7 4 E.P: back hyperextension
M.I: back muscles
C.D: flexibility
6 5
E.P: Squat
M.I: quadriceps, hamstring E.P: skipping
C.D: strength M.I: biceps
C.D: speed, strength

P.E. Notes Xii

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

P.E. Notes Xii

Uploaded by

Copyright:

Available Formats

Chapter – II

TOURNAMENT- KNOCK-OUT AND LEAGUE

1. KNOCK-OUT TOURNAMENT: In this type of tournament, a team which is

Disadvantages of knock-out tournament

Essential points for knock-out tournament

Method of preparing fixture in knock-out tournament

Example: How many byes will be given if 15 teams are participating

To calculate the no: of teams in each half:

UPPER HALF = TOTAL NUMBER OF TEAMS + 1

LOWER HALF = TOTAL NUMBER OF TEAMS - 1

It means N-1, where ‘N’ is the total number of teams.

Number of rounds in knock-out tournament

League or round robin tournament

SINGLE LEAGUE DOUBLE LEAGUE

• Double league: In double league tournament every team plays with

Advantages of league tournament

CYCLIC STAIRCASE TABULAR

1. Cyclic method: In cyclic method, if the number of teams is in even number,

Example: draw a fixture of 6 teams on league basis according to

1–4 2-4 3-4

1–5 2-5 3-5 4-5

Tabular Method: Tabular method is called graph method. If the number of

CXE DXE AXD AXE BXE

DXF BXF EXF CXF AXF

Method of deciding the winner in league tournament

Intramurals and Extramurals

General principles of intramurals

Activities for intramural competition

Need of extramural competition

General principles related to the organization of extramurals:

Formation of committees for organizing sports event

ORGANISING COMMITTEE FOR GAMES/SPORTS

BOARDING DECORATION TRANSPORT

GROUNDS & COMMITTEE COMMITTEE COMMITTEE

Various committees are formed under this organizing committee.

C. Run for unity:

E. Run for specific causes

Factors affecting balance diet:

sex Body built

There are main two types of carbohydrates:

a) Simple carbohydrate: Glucose, fructose, galactose, sucrose, maltose and lactose

a) Macro-elements: some macro-elements are described below:

NUTRITIVE & NON-NUTRITIVE

1. Fibre or Roughage: Fibre or roughage has no nutrient value. It is the undigested

Eating for weight control- A healthy weight

Methods to know healthy weights

Methods to control healthy body weight

The pitfalls of dieting

Causes of food intolerance

Management of food intolerance

Intake of nutrition before, during and after the competition or training

Food supplement for children

Yoga and lifestyle

Definition and meaning of asana

• According to Patanjali, asana means, “Stguran sukham aasanam” i.e., “that

Benefits of asanas for prevention of diseases

1. Bones and joints become strong

1. Bones and joints become strong: As a result of performing asanas regularly.

Methods to asses body weight

1. According to first method, just by oserving, it can be inferred whether he/she is

Asanas for prevention of obesity

1. A person suffering from joint pain should not perform vajrasana.

1. First of all stand with your legs apart.