Physical Education Imp Qustions

NCERT SOLUTIONS RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
CBSE SAMPLE PAPERS TEXTBOOK SOLUTIONS
Learn CBSE
Physical Education Class 12 Important
Questions Chapter 7 Test and Measurement
in Sports
December 9, 2019 by Sast ry CBSE
Physical Education Class 12 Important Questions Chapter 7 Test and Measurement in Sports is part of
Physical Educat ion Class 12 Import ant Quest ions. Here we have given Physical Education Class 12
Important Questions Chapter 7 Test and Measurement in Sports.
Physical Education Class 12 Important Questions

Chapter 7 Test and Measurement in Sports
1 Mark Quest ions
Question 1.
What is a test in sports?
Answer:
Test in sports means content knowledge, fitness levels, motor skills as well as attitudes and feelings
required for the particular sport.
Question 2.
What is the meaning of the term ‘measurement’ in sports?
Answer:
Measurement is a specific score given by an expert every time on applying a test. Each score tells about
the use of a test once. Every time a test is used, it must have its score called measurement.
Question 3.
NCERT
What SOLUTIONS
is Slaughter-Lohman RD SHARMA
Children CLASS 12
Skinfold test? CLASS 11 CLASS 10 CLASS 9
Answer:
Slaughter – Lohman
CBSE SAMPLE Children Skinfold
PAPERS TEXTBOOKis a SOLUTIONS
standard test used to measure the body fat in children under the
age group 6-17 years. In this test, the skin in the triceps and calf region is measured and then the
measurement is inserted into a formula to know the level of body fat.
Question 4.
Name the tests which we use for cardiovascular fitness.
Answer:
The tests which we use for cardiovascular fitness are the Harvard Step Test and Rockport Test.
Question 5.
Calculate the Physical Fitness Index for a 12-year-old boy having completed Harvard Step Test for a
duration of 3 min and a pulse rate of 54 beats for 1 to 1.5 min, 50 beats for 2 to 2.5 min and 46 beats for 3
to 3.5 min.
Answer:
Physical Fitness Index
Duration of exercise in seconds × 100
=
2 × Sum of pulse counts in recovery
= 180 × 100/2 × (54 + 50 + 46) = 60
Question 6.
Calculate the Physical Fitness Index using a short formula for a 12-year-old boy having completed the
Harvard Step Test for a duration of 3 minutes and a pulse rate of 54 beats for 1 to 1.5 minutes. (CBSE
Model Question Paper 2015)
Answer:
Physical Fitness Index (short formula)
= (100 x test duration in seconds) divided by (55 × pulse count between 1 and 1.5 minutes)
= 100 × 180/5.5 × 54= 60.6
Question 7.
Which motor quality does a senior citizen lack who finds difficulty in tying the shoelaces while sitting on a
chair? (CBSE Model Question Paper 2015)
Answer:
The senior citizen lacks lower body flexibility.
Question 8.
NCERT
Your SOLUTIONS
grandmother feels sheRD
hasSHARMA CLASSbody
reduced her upper 12 flexibility
CLASSand11 therefore
CLASSshe
10 wantsCLASS
to test9 herself.
Which test would you suggest to her? (All Indio 2017; CBSE Delhi 2015)
Answer:
I would suggest to my grandmother to take the Back Scratch Test for upper body flexibility under the Rikli
and Jones Senior Citizen Fitness Tests.
Question 9.
Which test would you suggest for your grandmother to test lower body flexibility? (All Indio 2015)
Answer:
I would suggest the Chair Sit and Reach Test for my grandmother to test lower body flexibility.
Question 10.
How can the body fat percentage be computed?
Answer:
The body fat percentage can be computed through finding out the Body Mass Index (BMI) which is a
measure of body fat calculated on the basis of height and weight.
3 Marks Quest ions
Question 11.
List the six items of ‘AAHPER’ motor fitness test.
Answer:
The six items of ‘AAHPER’ motor fitness test are
Pull-ups (for boys)/Flexed arm hang (for girls)

Flexed leg sit-ups
Shuttle run
Standing long jump
50-yard dash
600-yard run-walk
Question 12.
What is General Motor Fitness? How can it be measured?
Answer:
General motor fitness is an athlete’s general ability to perform different motor skills without getting too
much fatigued. There are three tests to measure general motor fitness
1. Standing Broad Jump This test measures the explosive leg power. If the athlete is fit and has
NCERT SOLUTIONS
explosive RDheSHARMA
strength then CLASS to
can use leg power 12 jump forward.
CLASS 11By thisCLASS 10 fitnessCLASS
test, the 9 limbs
of lower
is measured.
2. Zig-Zag
CBSE Run
SAMPLE This test measures
PAPERS TEXTBOOKthe SOLUTIONS
agility of the athletes as they are required to run through the zig-
zag path created by placing cones. Athletes are not supposed to touch or knock the cones while
running.
3. Medicine Ball Put This test measures the arm and shoulder girdle explosive strength. The athletes are
required to throw the medicine ball with specific weight as far as possible. For boys it is 5 kg, for girls
it is 1 kg.
Question 13.
Explain the Rockport Test. (All India 2017)
Answer:
The Rockport Test tells us about the aerobic fitness of an individual. In this test, the time taken to finish the
walk, exercising heart rate, body mass, age and gender are noted. These parameters are inserted in an
equation to predict aerobic fitness.
The Rockport Test is performed on a 400-metre standard track. After walking for one mile, the heart rate is
measured at the wrist for 15 seconds immediately after completion. The actual heart rate is determined by
multiplying that number by 4. The time taken to complete the 1 mile is converted to the nearest hundredth of
a minute. ‘
Question 14.
Give the names of the tests designed by Rikli and Jones for senior citizen fitness and state what each test
is used to test.
Answer:
The tests designed by Rikli and Jones for senior citizen fitness are
Chair Stand Test for lower body strength.

Arm Curl Test for upper body strength and endurance.
Chair Sit and Reach Test for lower body flexibility.
Back Scratch Test for upper body flexibility.
Eight Foot Up and Go Test for coordination and agility.
Six’Minute Walk Test for aerobic fitness and endurance.
Question 15.
What is the usefulness of the Back Scratch Test for senior citizens?
Answer:
The usefulness of the Back Scratch Test for senior citizens is to assess the upper body ‘ flexibility,
particularly, the shoulders. The . shoulder stretch is a simple flexibility test to determine if the hands can be
NCERTtogether
brought SOLUTIONS
behind theRD SHARMA
back particularly CLASS 12
the shoulders. CLASS
This 11 is partCLASS
test of the 10 CLASS 9
fitness programme as an
alternative to the back saver sit and reach test.
Question 16.
Describe in detail ‘Eight Foot Up and Go Test’ for agility.
OR
Explain the procedure for Eight Foot Up and Go Test. (All Indio 2016)
Answer:
The Eight Foot Up and Go Test is a coordination and agility test for the elderly. The purpose of this test is to
measure speed, agility and balance while moving: The procedure is
1. Place the chair next to a wall for safety and the marker 8 feet in front of the chair. Clear the path
between the chair and the marker.
2. The subject should start fully seated, hands resting on the knees and feet flat on the ground.
3. On the. command -go’, the stopwatch is started and the subject stands and walks (no running is
allowed) as quickly as possible as to and around the cone, returning to the chair to Sit down
4. The score is the better time of two trials to the nearest l/10th sec.
Question 17.
Describe the purpose and procedure of the Six Minute Walk Test for aerobic endurance.
Answer:
Purpose This test measures aerobic fitness and endurance of senior citizens. Procedure The walking
course is laid out in a 50 yard (45.72 m) rectangular area (dimension 45 x 5yards) with cones placed at
regular intervals to indicate distance walked. The aim of this test is to walk as quickly as possible for six
minutes to cover as much ground as possible. Subjects are to set their own pace (a preliminary trial is
useful to practise pacing) and are allowed to stop for a rest if they desire.
5 Marks Quest ions
Question 18.
Describe the Kraus Weber Test in detail.
OR
Explain the procedure for conducting the Kraus Weber Test for measuring minimum muscular strength. (Delhi
2015)
Answer:
The Kraus Weber Test is a test of minimum muscular fitness of the various muscles of the body. The test
consists of six items which indicate the level of muscular strength and flexibility of key muscle groups.
Usually, the scoring of each item is graded either on pass/fail basis or a range of scoring from zero to ten. A
NCERTgrade
subject’s SOLUTIONS RD SHARMA
of zero means CLASS
that the subject 12 in aCLASS
has failed 11 testCLASS
particular 10 ranges
item; score CLASS 9 one to
from
ten are for subjects who pass these test items.
The six t est s are
Test 1 tests the strength of the abdominal and psoas muscles.

Test 2 tests the strength of the abdominal muscles.
Test 3 tests the strength of the psoas muscles.
Test 4 tests the strength of the upper back.
Test 5 tests the strength of the lower back.
Test 6 tests the strength of the back and hamstring muscles.
Question 19.
Explain the AAHPER physical fitness test.
Answer:
The AAHPER (American Alliance for Health, Physical Education and Recreation) youth fitness test was
formed in 1965 in United States, but was revised in 1976. Later, dance was also added and it was known as
AAHPERD.
The students are advised to warm up before they participate in the test. All the students must be medically
fit.
This t est has t he following six it ems
Pull-ups (for boys) / Flexed arm hang (for girls) to measure arm and shoulder strength.
Flexed leg sit-ups to measure abdominal strength and endurance.
Shuttle runs to measure speed and agility.
Standing long jump to measure power.
50-yard dash to measure speed.
600-yard run-walk to measure endurance.
Question 20.
Explain the measurement of cardiovascular fitness Harvard Step Test.
OR
What is the Harvard Step Test? Mention the equipment required to perform it and explain its procedure.
(Delhi 2016)
Answer:
The Harvard Step Test is a test that measures cardiovascular fitness. The equipment required to perform
the test are bench 20 inches high, stopwatch and metronome. The procedure is that the performer steps up
andNCERT
downSOLUTIONS
30 times a minuteRD
onSHARMA CLASS
the bench. Each time12the subject
CLASS 11 step
should CLASS
all the10way upCLASS
on the9bench
with the body erect. The stepping exercise continues for exactly 5 minutes unless the performer is forced
to stop
CBSEsooner
SAMPLEdue to exhaustion.
PAPERS TEXTBOOK SOLUTIONS
As soon as he stops exercising, the performer sits on a chair quietly while pulse rates are counted at 1 to I
‘A, 2 to 2 ‘/i and 3 to VA minutes after the exercise. The Physical Fitness Index (PFI) is computed using the
formula
Question 21.
How the cardiovascular fitness is measured with the help of ‘Harvard Step Test’? Write in detail about its
administrative procedure. (All Indio 2016)
OR
Explain in brief ‘The Harvard Step Test.’ (All India 2015)
Answer:
‘Harvard Step Test’ is a test to measure cardiovascular fitness with the help of a 20 inch high bench, a
stopwatch and a metronome.
The administrative procedure of this test is given below The performer steps up and down 30 times a
minute on the bench. Each time the subject should step all the way up on the bench with the body erect.
The stepping process is performed in four parts in the following sequence
One foot is placed on bench.

The other foot is placed on bench.
One foot is placed on the floor.
The other foot is placed on the floor.
The performer may lead with either foot and can change as long as the four parts of the test are
maintained. The stepping exercise continues for exactly 5 minutes, unless the performer is forced to stop
sooner because of exhaustion. As soon as he stops exercising, the performer sits on a chair
1 1 1
quietly while pulse rates are counted 1 to 1 ,2 to 2 , and 3 to 3 minutes after the exercise.
2 2 2
A Physical Fitness Index (PFI) is computed, utilising the following formula
Question 22.
Describe the procedure for administering the Rikli and Jones Senior Citizen Fitness Test. (CBSE 2014)
Answer:
The-Rikli and Jones Senior Citizen Fitness Test for assessing the functional fitness of older adults describes
easy to understand and effective tests to measure aerobic fitness; strength and flexibility using minimal and
NCERT SOLUTIONS
inexpensive equipment. RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
These test items involve common activities such as getting up from a chair, walking, lifting, binding and
stretching.
The tests were developed to be safe and enjoyable for older adults while still meeting scientific standards
for reliability and validity.
The tests are
Chair Stand Test – testing lower body strength

Arm Curl Test – testing upper body strength
Chair Sit and Reach Test – testing lower body flexibility test
Back Scratch Test – testing upper body flexibility test
Eight Foot Up and Go Test – testing agility test
Six-minute Walk Test – aerobic fitness and endurance
Question 23.
Explain the Arm Curl Test for upper body strength for senior citizens.
Answer:
The Arm Curl Test is a test of upper body strength. The purpose of this test is to measure upper body
strength and endurance. The subject has to do as many arm curls as possible in 30 sec. This test is
conducted on the dominant arm side (or stronger side).
It s procedure is
1. The subject sits on the chair holding the weight (8 pounds for men / 5 pounds for women) in the hand
using a suitcase grip (palm facing towards the body) with the arrriin a vertically down position beside
the chair.
2. The upper arm is held close to the body so that only the lower arm is moving.
3. The subject curls the arm up through a full range of motion, gradually turning the palm up (flexion with
supination)
4. Then the arm is lowered through the full range of motion, gradually return to the starting position. The
arm must be fully bent and then fully straightened at the elbow.
5. Repeat this action as.many times as possible within 30 sec.
6. The score is the total number of controlled arm curls performed in 30 sec.
Question 24.
Describe the measurement of flexibility using the Chair Sit and Reach Test.
OR
Explain the procedure of Chair Sit acrid Reach Test for senior citizens. ‘
NCERT SOLUTIONS
Answer: RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
The Chair Sit and Reach Test is part of the senior fitness test protocol and is designed to test the functional
fitness
CBSEofSAMPLE
seniors.
PAPERS TEXTBOOK SOLUTIONS
Purpose This test measures lower body flexibility.
Equipment Required Ruler, a chair with straight back or folding chief \seat 17 inch/44 cm high).
Procedure The subject sits bn the chair placed against a wall for safety.
One foot must remain flat pn the floor. The other leg is extended forward with .the knee s traight, heel
touching the floor, with ankle bent at 90°. Place one hand on top of’the other with tips of the middle fingers
even, exhale and reach forward towards the toes by bending at the hip. Keep the back straight and head up.
Avoid bouncing or quick movements and never stretch to the point of pain. Keep the knee straight and hold
the reach for 2 sec. The distance to be measured is between the finger tips and the toes. If the fingertips
touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and
the toes (a negative score); if they overlap, measure by how much (a positive score). Perform two trials and
record the better score. .
Question 25.
What are the six test items of the Kraus Weber muscular strength test?
Answer:
The six test items of the Kraus Weber muscular strength test are given below
1. Abdominals Plus Psoas (hip flexing) Muscles The subject lies supine with hands behind the neck. The
feet are held by the examiner. On command, the subject rolls up into a sitting position. This is a test of
the strength of abdominal and psoas muscles. If the subject performs one sit-up then passes
otherwise score remains zero.
2. Abdominals Minus Psoas The subject lies supine, hands behind neck and knees bent. On command,
the subject tries to roll up into a sitting position. This is a further test of abdominal muscles without
psoas. Scoring is like test 1.
3. Psoas or P The subject lies supine with hands behind the neck and legs extended. On command, the
feet are lifted 25 cms (10 inches) above the ground and maintained for ten seconds. This is a test for
the strength of psoas and lower abdominal muscles. Scoring depends on the number of seconds the
exact position is held.
4. Upper Back or UB The subject lies prone with a pillow under the abdomen but far enough down to give
a see-saw effect. He holds his hands behind the neck. The examiner holds down the feet and asks the
subject to raise up his chest, head and shoulders and maintain the position for ten seconds. This test
is for the strength of the upper back muscles. Scoring is like test 3.
5. Lower Back or LB The subject lies prone over the pillow and places his hands in front and rests his
NCERT
headSOLUTIONS RD SHARMA
on them. The examiner CLASSdown
holds the chest 12 andCLASS 11 subject
asks the CLASS 10his legsCLASS
to lift 9
up without
bending the knees and maintain the position for ten seconds. This is a test for the strength of the
lower
CBSE backPAPERS
SAMPLE muscles. Scoring is like test
TEXTBOOK 3.
SOLUTIONS
6. Back and Hamst ring or BH The subject stands erect with his hands at sides and feet together. On
command, he leans down slowly to touch the floor with his fingertips. The knees are kept straight and
the leaning down position is maintained for ten seconds. No bouncing is allowed to touch. This tests
the length of back and hamstring muscles and is a test of flexibility. Scoring is like the above tests.
Value Based Quest ions
Question 26.
While taking medicine by Rony’s grandfather, a pill was dropped which slipped under the bed. The old man
was not able to bend down. Seeing this, Rony quickly picked up the pill from under the bed and also poured
a glass of water to his grandpa to swallow the pill.
(i) What values are shown by Rony?
(it) Which test can be suggested to measure the fitness of grandpa?
(iii) Who prepared the physical fitness tests for elderly people?
Answer:
(i) The values shown by Rony are helpful, kindness, care and respect for the elderly.
(ii)The test that can be suggested is Chair Sit and Reach Test as it measures lower body flexibility.
(iii) The tests for the elderly were prepared by Rikli and Jones. That is why these tests are called Rikli and
Jones Senior Citizen Fitness Test.
Question 27.
After failing in the pull-up activity, the sports teacher advised Arun not to loose hope as five other tests
were remaining. He also advised Arun and other students to do proper warm up before their participation.
(i) Which test is being talked about in this question? Name its parts.
(ii) What values are shown by the sports teacher?
Answer:
(i) The test is AAHPER (American Alliance for Health, Physical Education and Recreation).
Its parts are as follows
Pull-ups (for boys) / Flexed arms hang (for girls)

Flexed leg sit-ups
Shuttle run
Standing long jump
50-yard dash
(ii) 600-yard run-walk.
(iii) NCERT SOLUTIONS
The values shown by theRD SHARMA
sports CLASS
teacher are 12
commitmentCLASS 11 CLASS
and excellence. 10
The teacher CLASS care,
shows 9
dedication and also motivates the students.
1 Mark Quest ions
Quest ion.1. What is a t est in sport s?
Answer. In scientific terms, test means an instrument to be used for measuring anything. It may be running,
walking etc. (for fitness testing)
Quest ion.2. What is t he meaning of t he t erm ‘measurement ’ in sport s?

Answer. Measurement is a specific score given by an expert every time on applying a test. Each score tells
about the use of a test once. Every time a test is used, it must have its score called measurement.
Quest ion.3. Writ e t he formula for calculat ing cardiovascular fit ness in Rockport t est .
Answer. The formula for calculating cardiovascular fitness is
Quest ion.4. We generally use Harvard st ep t est for cardiovascular fit ness. In t his t est how do we calculat e
t he physical efficiency index (PEI)?
Answer. In the Harvard step test for cardiovascular fitness, the physical efficiency index
Quest ion.5. Name t he t est s which we use for cardiovascular fit ness?
Answer. The tests which we use for cardiovascular fitness are Harvard step test and Rockport one mile
test.
Quest ion.6. Which mot or qualit y does a senior cit izen lack who finds difficult y in t ying t he shoe laces while
sit t ing on a chair?
Answer. The senior citizen lacks lower body flexibility.
Quest ion.7. Calculat e t he Physical Fit ness Index for a 12 year old boy having complet ed Harvard st ep t est
for a durat ion of 3 min and a pulse rat e of 54 beat s for 1 t o 1.5 min, 50 beat s for 2 t o 2.5 min and 46 beat s
for 3 t o 3.5 min.
Answer.
3 Marks Quest ions

Quest ion.8. List t he six it ems of ‘AAHPER’ mot or fit ness t est .
Answer. The six items of ‘AAHPER’ motor fitness test are
1. Pull-Ups for boys/Flexed arm hang for girls

2. Flexed leg sit ups
3. Shuttle run
4. Standing long jump
5. 50 yard dash
6. 600 yard run-walk
Quest ion.9. What part s of t he body do each of t he Kraus Weber t est s of fit ness t est ?
Answer. The Kraus Weber test consists of following six tests

Quest ion.10. Give t he names of t he t est s design by Rikli and Jones for senior cit izen fit ness and st at e
what each t est is used t o t est .
Answer. The tests design by Rikli and Jones for senior citizen fitness are
1. Chair stand test for lower body strength.

2. Arm curl test for upper body strength and endurance.
3. Chair sit and reach test for lower body flexibility.
4. Back scratch test for upper body flexibility.
5. Eight foot up and go test for coordination and agility.
6. Six minute walk test for aerobic fitness and endurance.
Quest ion.11. Describe t he purpose and procedure of six minut e walk t est for aerobic endurance.
NCERTPurpose
Answer. SOLUTIONS RD SHARMA
This test measures CLASS 12
aerobic fitness CLASS 11of senior
and endurance CLASS 10
citizens. CLASS 9
Procedure The walking course is laid out in a 50 yard (45.72 mt.) rectangular area (dimension 45×5 yards)
with cones
CBSE placed
SAMPLE at regular intervals
PAPERS TEXTBOOKto indicate distance walked. The aim of this test is to walk as quickly
SOLUTIONS
as possible for six minutes to cover as much ground as possible. Subjects are to set their own pace (a
preliminary trial is useful to practice pacing) and are able to stop for a rest if they desire.
Quest ion.12. Which t est will you conduct for lower body st rengt h of senior cit izens and what is it s
procedure?
Answer. We will conduct the Chair Stand Test for lower body strength of senior citizens. Its procedure is ,
1. Place the chair against a wall or otherwise stabilise it for safety. The subject sits in the middle of the
seat with his feet shoulder width apart, flat on the floor. The arms are to be crossed at the wrists and
held close to the chest.
2. From the sitting position, the subject stands completely up, then completely back down and this is
repeated for 30 sec. Count the total number of complete chair stands (up and down equals one
stand).
Quest ion.13. Describe in det ail ‘Eight foot up and go t est for agilit y’.
Answer. The eight foot up and go test is a coordination and agility test for the elderly. The purpose of this
test is to measure speed, agility and balance while moving. The procedure is,
1. Place the chair next to a wall (for safety) and the marker 8 feet in front of the chair. Clear the ( path
between the chair and the marker.
2. The subject should start fully seated, hands resting on the knees and feet flat on the ground.
3. On the command ‘Go’, the timing is started and the subject stands and walks (no running is allowed) as
quickly as possible as to and around the cone, returning to the chair to sit down.
4. The score is the better time of two trials to the nearest 1/10th of a sec.
Quest ion.14. Explain t he Arm Curl Test for upper body st rengt h for senior cit izens.
Answer. The Arm Curl Test is a test of upper body strength. The purpose of this test is to measure upper
body strength and endurance. The subject has to do as many arms curls as possible in 30 sec. This test is
conducted on the dominant arm side (or stronger side). Its procedure is
1. The subject sits on the chair holding the weight (8 pounds for men / 5 pounds for women) in the hand
using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside
the chair.
2. The upper arm is placed against the body so that only the lower arm is moving (the tester may assist
NCERT SOLUTIONS
to hold the upper armRD SHARMA
steady). CLASS 12 CLASS 11 CLASS 10 CLASS 9
3. The subject curls the arm up through a full range of motion, gradually turning the palm up (flexion with
supination).
4. Then the arm is lowered through the full range of motion, gradually return to the starting position. The
arm must be fully bent and then fully straightened at the elbow.
5. Repeat this action as many times as possible within 30 sec.
6. The score is the total number of controlled arm curls performed in 30 sec.
Quest ion.15. What is t he usefulness of back scrat ch t est for senior cit izens?
Answer. The usefulness of the back scratch test for senior citizens is to assess the upper body flexibility,
particularly the shoulder. This is important in performing various items of daily routine like combing one’s hair,
putting on garments requiring to be worn from over the head, reaching for a seat belt etc.
Quest ion.16. Explain t he procedure of t he Chair sit and Reach Test for senior cit izens.
Answer. The procedure for the Chair Sit and Reach Test is
1. The subject sits on the edge of the chair (placed against a wall for safety). One foot must remain flat
on the floor. The other leg is extended forward with the knee straight, heel touching the floor, with
ankle bent at 90°.
2. Place one hand on top of the other with tips of the middle fingers even, exhale and reach forward
towards the toes by bending at the hip. Keep the back straight and head up.
3. Avoid bouncing or quick movements and never stretch to the point of pain. Keep the knee straight and
hold the reach for 2 sec.
4. The distance to be measured is between the finger tips and the toes. If the finger tips touch the toes,
the score is zero. If they do not touch, measure the distance between the fingers and the toes (a
negative score); if they overlap, measure by how much (a positive score).
5. Perform two trials and record the better score to the nearest 1/2 inch or 1 cm as the distance
reached, either as a negative or positive score. Record which leg was used for measurement.
Quest ion.17. Regular physical act ivit ies cannot st op t he clock of ageing; but definit ely it can slow t he
process. Just ify.
Answer. Regular exercise can delay the ageing process, as, by regular exercise, all the body functions are
working properly and blood supply to all the organs improves the efficiency of an individual. Regular
exercise also makes muscles strong. Regular exercise delays the ageing process by
1. Increasing the heart rate and stroke volume.

2. Increasing the cardiac output.
3. Increase in the size of lungs and the heart.
5 Marks Quest ions
Quest
CBSEion.18. Describe
SAMPLE PAPERSt he Kraus Weber Test
TEXTBOOK in det ail.
SOLUTIONS
Answer. The Kraus Weber Test is a test of minimum muscular fitness of the various muscles of the body.
The test consists of six items which indicate the level of muscular strength and flexibility of key muscle
groups.
Usually the scoring of each item is graded either on pass/ fail basis orarange of scoring from zero to ten. A
subject’s grade of zero means that the subject has failed in’a particular test item; score ranges from one to
ten are for subjects who pass these test items. The six tests are

Quest ion.19. Explain AAHPER physical fit ness t est .

Answer. The AAHPER (American Alliance for Health, Physical Education and Recreation) youth fitness test
was formed in 1965 in United States, but was revised in 1976. This test was administered on school
students of 17 years of age.
The students are advised to warm up before they participate in the test. All the students must be medically
fit. This test has the following six items
1. Pull ups (for boys) / Flexed arm hang (for girls) to measure arm and shoulder strength.
2. Flexed leg sit ups to measure abdominal strength and endurance.
3. Shuttle run to measure speed and agility.
4. Standing long jump to measure power.
5. 50 yard dash to measure speed.
6. 600 yard run-walk to measure endurance.
Quest ion.20. Explain t he measurement of cardiovascular fit ness Harvard st ep t est .

Answer. The procedure is that the performer steps up and down 30 times a minute on the bench. Each time
the subject should step all the way up on the bench with the body erect. The stepping exercise continues
for exactly 5 min, unless the performer is forced to stop sooner due to exhaustion.
As soon as he stops exercising, the performer sits on a chair quietly while pulse rates are counted at 1 to
1 1/2, 2 to 2 1/2 and 3 to 3 1/2 min after the exercise. The Physical Efficiency Index (PEI) is computed
using the formula :
Quest ion.21.Describe t he measurement of flexibilit y using t he Chair sit and reach t est .
Answer.The Chair sit and reach test is part, of the senior fitness test protocol, and is designed to test the
functional fitness of seniors
Purpose This test measures lower body flexibility.

Equipment Required Ruler, straight back or folding chair (seat 17 inch/ 44 cm high).
Procedure The subject sits on the edge of the chair placed against a wall for safety.
One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel
touching the floor, with ankle bent at 90°. Place one hand on top of the other with tips of the middle fingers
even, exhale and reach forward towards the toes by bending at the hip. Keep the back straight and head up.
Avoid bouncing or quick movements and never stretch to the point of pain. Keep the knee straight and hold
the reach for 2 sec. The distance to be measured is between the finger tips and the toes. If the finger tips
touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and
the toes (a negative score); if they overlap, measure by how much (a positive score). Perform two trials and
record the better score.
Quest ion.22. Writ e about t he measurement of cardiovascular fit ness Rock port t est .
Answer. The Rock port one mile walk test tells us about the aerobic fitness of an individual. In this test, the
time taken to finish the walk, exercising heart rate, body mass, age and gender are noted. These
parameters are inserted in an equation to predict aerobic fitness.
The Rock port one mile walk test is performed on a 400 m standard track. After walking for one mile, the
heart rate is measured at the wrist for 15 sec immediately after completion. The actual heart rate is
determined by multiplying this number by 4. The time taken to complete the 1 mile is converted to the
nearest hundredth minute. The calculation of VO2 is done with the help of the equation:
Learn CBSE
Questions Chapter 8 Physiology and Sports
Physical Educat ion Class 12 Import ant Quest ions Chapt er 8 Physiology and Sport s is part of Physical
Educat ion Class 12 Import ant Quest ions. Here we have given Physical Education Class 12 Important
Questions Chapter 8 Physiology and Sports.

Chapter 8 Physiology and Sports
1 Mark Quest ions
Question 1.
Define physiology.
Answer:
Physiology is the study of how the human body functions i.e. how the organs, systems, tissues, cells and
molecules work together to maintain our internal environment.
Question 2.
Calculate how much blood is pumped by the heart in one minute.
Answer:
Blood pumped by the heart in one minute is Cardiac output = heart rate × stroke volume
5040mL
= 72 beats/mm × 70 mL approximately = =
min
Question 3.
NCERT
What SOLUTIONS
is ‘stroke volume’? (AllRD SHARMA
Indio 2016) CLASS 12 CLASS 11 CLASS 10 CLASS 9
Answer:
TheCBSE
amount of blood
SAMPLE pumped TEXTBOOK
PAPERS into the aorta with every heartbeat is known as the stroke volume. In an
SOLUTIONS
untrained male, it is 70-90 mL/beat.
Question 4.
What is oxygen uptake? (All India 2017)
Answer:
Oxygen uptake or VO2 is oxygen consumption or uptake per kilogram of body weight. It is a good measure
of the respiratory system.
Question 5.
State the amount of blood pumped in one ventricle beat.
Answer:
The amount of blood pumped into the aorta with every heartbeat is known as the stroke volume. In an
untrained male, it is 70-90 mL/beat.
Question 6.
What is tidal volume?
Answer:
Tidal volume is the amount of air inspired or expired per breath. This can be increased with the help of
endurance training. In untrained individuals, tidal volume is about 500 mL/breath, whereas in trained persons,
it is increased to 600-700 mL/breath.
Question 7.
How the muscular system of males and females are different? (All India 2017)
Answer:
The muscular system of males are stronger than females as they have more muscle mass and muscle
composition. The bones and ligaments attached to the muscles are stronger in males than in females.
Question 8.
Explain the term hypertrophy of muscles. (Delhi 2015)
Answer:
Hypertrophy of muscles or muscular, hypertrophy is an increase in muscle mass and cross-sectional area.
The increase in dimension is due to an increase in the size (hot length) of individual muscle fibres.
Question 9.
NCERT
Why do.esSOLUTIONS RD SHARMA
involvement in regular CLASS
exercise delay the 12
onset ofCLASS 11 (All India
fatigue? CLASS 10
2015) CLASS 9
Answer:
Regular
CBSE exercise delays the oriset
SAMPLE PAPERS of fatigue
TEXTBOOK as exercise develops the fitness levels and increases –
SOLUTIONS
endurance thereby delaying fatigue:
Question 10.
Write one physiological change dire to ageing. (Delhi2016)
Answer:
One physiological change which occurs’due to ageing is reduction in muscle size and strength.
Question 11.
Explain the effects of ageing on accumulation of fat.
Answer:
With advancing age, there is. an increasing trend to accumulate fat because the ability to release ‘ stored
fatty adds from adipose tissues for energy decreases.
Question 12.
What is physiology and .why is it important in sports?
Answer:
Physiology is the study of how our organs, systems, tissues, cells etc function. This is essential to
understand how to attain physical fitness in order to enhance the performance in sports/
3 Marks Quest ions
Question 13.
Describe the role of regular exercise on ageing process.
Answer:
Regular exercise keeps the human body livelier, fitter and in better condition, thus delaying the ageing
processes, as given below
1. Exercise reduces the loss of elasticity from the lungs and chest wall.
2. Exercise increases muscle strength and hypertrophy by increasing the cross-sectional area of the
Slow Twitch Fibres (STF) and Fast Twitch Fibres (FTF). This slows down ageing.
3. The body composition changes due to exercise by reducing the fat content of the body, thus slowing
down the ageing process.
4. Exercise improves flexibility by strengthening the musculoskeletal systems, thereby preventing the
stiffening of joints. It improves the elasticity of tendons, ligaments and joint capsules.
Question 14.
NCERT
Explain theSOLUTIONS
effects of ageingRDonSHARMA CLASS
muscle size and 12
strength. CLASS 11 CLASS 10 CLASS 9
Answer:
As CBSE
an individual
SAMPLEgets older, there
PAPERS is a decline
TEXTBOOK in muscle size. It is believed that this decline is due, in part, to a
SOLUTIONS
reduced amount of protein as well as a decline in the number and size of muscle fibres.
This may be due to degenerative diseases generally associated with advancing age affecting the nerve
fibres. Increases in strength are related to muscle fibre hypertrophy, meaning that strength increases
parallel to increases in muscle size. As people get old and the muscle size decreases, there is a parallel
decrease in muscular strength.
5 Marks Quest ions
Question 15.
What are the various factors affecting physiological fitness? Explain. (All India 2015)
OR
Describe physiological factors determining components of physical fitness.
Answer:
Physiological factors determining components of physical fitness are
1. Muscular St rengt h This is the maximum force or tension a muscle or a muscle group can exert
against a resistance.
Physiologically the muscle will increase in strength only if it has to increase its workload beyond what
is ordinarily required of it.
2. Power This is the ability of the body to release maximum muscle contraction in the shortest possible
time.
3. Speed This is the rapidity with which one can repeat successive movements of the same pattern.
4. Muscular Endurance This is the ability of a muscle or muscle group to perform repeated contractions
against a resistance/load or to sustain contraction for an extended period of time with less
discomfort and more rapid recovery.
5. Agilit y This is the ability of a person to change direction or body position as quickly as possible and
regain body control to proceed with another movement.
6. Flexibilit y This is a quality of the muscles, ligaments and tendons that enables the joints of the body to
move easily through a complete range of movements.
Question 16.
Give five physiological differences between males and females. (Delhi 2016)
Answer:
NCERT SOLUTIONS
Physiological RD SHARMA
differences between males andCLASS 12 are
females CLASS 11 CLASS 10 CLASS 9
CBSE SAMPLE PAPERS

Basis TEXTBOOK SOLUTIONS Males Females
Women are not as strong as

Men are stronger than women men because their muscle
Strength because they have greater mass is less. On average,

muscle mass. women possess 2/3rd the
strength possessed by men.
In intense exercises, men have

Cardiovascular functions Women have lower cardiac
better cardiac output than
output than men.
women.
The respiratory functions in

The respiratory functions are
women lack in certain
Respiratory functions better in men. They have more
parameters related to
haemoglobin content and VO2
haemoglobin content and VO2
The endurance level in men is The endurance level in women

high by around 10% because of is even higher due to greater
Endurance
high haemoglobin content and number of white fibre in the
better blood circulation. muscle.
Men have longer and stronger Women’s bones and ligaments
bones and ligaments but due to are not strong, but they have a
Bones and ligaments a narrow pelvis and higher wider pelvis and lower centre
centre of gravity, they have of gravity that provides better

poor balance. balance.
Question 17.
What is the effect of exercise on the cardiovascular system?
Answer:
TheNCERT SOLUTIONS
effects RD SHARMA
of exercise on the cardiovascularCLASS 12 are
system CLASS 11 CLASS 10 CLASS 9
1. Cardiac
CBSE SAMPLEOutPAPERS
put It is the amount of blood
TEXTBOOK pumped by the heart in one minute. Cardiac output increases
SOLUTIONS
with the intensity of the exercises. At rest it is 4 to 6 L/min and during exercises it is 20 to 40 L/min.
2. Heart Rat e The number of cardiac contractions in one minute is called heart rate. During exercises the
heart rate goes?
3. St roke Volume The amount of blood pumped into the aorta with every ’ heartbeat is known as the
stroke volume.
The stroke volume increases in response to the intensity of the exercises.
4. Blood Flow With increasing intensities of exercise, a greater accumulation of lactic acid and the
production of other metabolic ‘ end products occurs. This increases blood flow in the cardiac output,
while decreases in kidneys and abdomen.
Question 18.
Recall the adaptive effects that take place in our body after engaging in exercise for a longer period.
Answer:
The adaptive effects that take place in body after engaging in exercise for a longer period are
1. Increase in Heart Size We cannot do the exercise on our heart directly, but when we perform any
exercise regularly, our heart size increases. Exercising develops the muscles of the heart.
2. Increase in Heart Rate Generally an adult has a heart rate of 72 beats per minute while resting, but
when he exercises, his heart rate increases as per the intensity and duration of the exercise.
3. Increase in Stroke Volume Stroke volume is the quantity of blood which the heart pumps out in a
single stroke. Due to the heart’s size increasing, the stroke volume increases.
4. Decrease in Cholesterol Level Regular exercise reduces the cholesterol level in our blood, which has a
direct link with the/blood pressure.
5. Increase in Number and Efficiency of Capillaries Regular exercise increases the number of capillaries
and their efficiency.
6. Reduced Risk of Heart Diseases Regular exercise gradually reduces stress-related hormones from
circulating in the ‘ blood. This results in increase of blood flow in the blood vessels, which in turn,
lowers the risk of building up of plaque which affects the heart. Hence, regular exercise reduces the
risk of heart diseases.
Question 19.
A trainer can improve the respiratory system with the help of exercise. Justify this statement.
Answer:
The respiration system consists of organs responsible for taking in oxygen for respiration and releasing
carbon dioxide and water vapour, which are the waste-products-formed during respiration. The passages in
theNCERT SOLUTIONS
nose, windpipe RDbronchi,
(trachea), SHARMAlungs and
CLASS 12 are the
air sacs CLASS 11 organs
main CLASS
of the10respiratory
CLASS 9
system.
A trainer can improve the respiratory system with the help of exercise by
1. Increasing the Lung Volume and Capacity Vital capacity, which is the maximal volume of air forcefully
expired after a maximal inspiration, in a normal untrained person may be 3-4 litres; but in atrained
athlete this goes upto 5-6 litres.
2. Reducing the Breathing Frequency In a normal untrained individual, the resting breathing frequency is
about l’2-20 breaths/min, whereas in trained athletes, it comes down to 7-8 breaths/min.
3. Maximising the Minute VenJiIation Maximum minute ventilation fit-an untrained individual is about
lOO.L/rnin, whereas in trained athletes it increases to.more than 150-160 L/mn.
4. Increasing the Tidal Volume Irian untrained individual/tiddl volume is about 500 mL/breath whereas in
trained persons, it increases to more than 600-700. mL/breath.
5. Increasing the Ventilatory Efficiency Normally, 15 L of air is required, to get 1 L of oxygen but a trained
individual gets the same amount of oxygen, i.e. one litre, from less air i.e. 12 L.
6. Increasing the Pulmonary Diffusion During maximal level of exercise, more-alveoli become active for
diffusion. The size of the alveoli is also increased, which provides more space for diffusion of gases
such as oxygen (O2) and carbon dioxide (CO2).
Question 20.
Participation in physical activity for a longer duration maintains functional fitness among the aged
population. Justify. (All India 2016)
Answer:
Regular physical activity keeps the human body livelier, fitter and in better condition for long years before
any ageing sets in and keeps it functionally fit, as is discussed below
1. Respiratory Changes Endurance training Answer: in the elderly reduces the loss of elasticity from the
lungs and chest wall. This is evident in the endurance-trained older athletes, who have very slightly
reduced pulmonary ventilatory capacity.
2. Muscular Strength Studies report an increase in the strength of males and females following strength
training. Physical activity in the form of stimulus to the 22. muscle plays a significant role in the fibre
type distribution with advancing age. Moderate levels of physical activity tend to improve muscle
strength even in older women.
3. Body Composition Changes The body fat content of sedentary subjects (men and women) is
significantly higher than their physically active counterparts. This is because the older athletes expend
a high number of calories and moreover, their dietary habits are strictly monitored as compared to
their sedentary counterparts.
4. Flexibility Flexibility is dependent upon the arrangement of attachment of the ligaments to the bones
NCERT SOLUTIONS
as well RDlength
as elasticity and SHARMA CLASS that
of the tendons 12 envelop
CLASSthe11joints. Low
CLASS
or10
mediumCLASS 9
intensity
exercise e.g. walking, is reported to significantly improve flexibility. Exercise strengthens the
musculoskeletal
CBSE SAMPLE PAPERSsystems, thereby preventing
TEXTBOOK SOLUTIONS the joints from stiffening in one position.
Thus a regular and appropriately designed exercise and training programme can maintain functional fitness
in most elderly persons.
Value Based Quest ions

Question 21.
Sports are good for all age groups. Growing children, middle-aged people and older people, everyone can
reap the benefits of physical fitness. The physiological benefits of sports can be felt by everyone. This is
the reason why people are motivated to play sports as there are lot of physiological benefits?
(i) Write two physiological benefits.
(ii) What are the general disadvantages if old people do not maintain their physical fitness.
Answer:
(i) The physiological benefits are
It improves the cardiovascular system.

It improves the circulatory system.
(ii) If old people do not maintain their physical fitness then they can become obese, unhealthy as the
internal systems will not work properly. There will be more stress, greater chances of injury and less
flexibility.
Question 22.
Mr Ram, a retired person, was regular at district park every morning. He saw that most of the old people
complained of joint pains. He discussed with them and from next day he organised exercise classes for
aged people. His efforts were appreciated by everyone.
(i) What values are shown by Mr Ram?
(ii) Generally why do the old people complain of joint pains?
(iii) How can exercises help in relieving that pain?
Answer:
(i) The values shown by Mr Ram are good moral character, self-discipline, decisiveness, logical and decision
maker.
(ii) Old people complain of joint pains because flexibility and elasticity of the ligaments and length of the
tendons enveloping joints decreases with age.
(iii) Exercises strengthen the musculoskeletal systems, thereby preventing the joints from stiffening in one
NCERTThis
position. SOLUTIONS
relieves pain. RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
Question 23.
“Most people say that as you get old, you have to give up things. I think you get old ‘ because you give up
things.” Give your opinion what you think about this with the help of physiological changes due to ageing.
Answer:
The saying is correct because, by giving up your usual activities, you speed up the ageing process. In fact,
the ageing process can be slowed down by continuing your usual activities.
Regular exercise keeps the human body livelier, fitter and in better condition, thus delaying the ageing
processes like loss of elasticity from the lungs and chest wall, reduction in muscle strength and hypertrophy,
increase in the fat content of the body, reducing flexibility by weakening of the musculoskeletal systems,
thereby causing the stiffening of joints and so on. So we should not reduce our normal activities if we want
to slow down our ageing.
1 Mark Quest ions

Quest ion.1. Calculat e how much blood is pumped by t he heart in one minut e.
Answer. Blood pumped by the heart in one minute is
Cardiac output =‘heart rate x stroke volume’
=72 beats/min x 70 mL approximately
= 5 L approximately.
Quest ion.2. Define physiology and sport s.

Answer. Physiology is the study of how the human body functions. Sports physiology is derived from
exercise physiology. It applies the concept of exercise physiology to training the athlete and enhancing the
athlete’s sports performance.
Quest ion.3. How much blood is found in a normal human being?

Answer. The body of an adult contains about 5 to 7 L of blood which weighs 1/3 rd of the total body weight.
Quest ion.4. What is t he syst olic pressure exert by t he blood?

Answer. The pressure exerted by the blood on the walls of the blood vessels is called ‘blood pressure’. It
has two limits, i.e. the upper limit called ‘systolic pressure’ and the lower limit called the ‘diastolic pressure’.
Systolic pressure is recorded when the blood is ejected into the arteries during ventricular contraction.
Quest ion.5. St at e t he amount of blood pumped in one vent ricle beat .

Answer. The amount of blood pumped into the aorta with every heart beat is known as the stroke volume.
In an untrained male, it is 70 mL/beat to 90 mL/beat.
Quest ion.6. What is t idal volume?
Answer.
CBSE Tidal volume
SAMPLE is the amount
PAPERS of air inspired
TEXTBOOK SOLUTIONSor expired per breath. This can be increased with the help
of endurance training. In untrained individuals, tidal volume is about 500 mL/breath, whereas in trained
persons, it is increased to 600-700 mL/breath.
Quest ion.7. What is t he size of t he heart and rest ing heart rat e?
Answer. Heart Size is approximately the size of the fist of an athlete. Weight of the normal adult heart is
250-300 gm.
The resting heart rate of a normal adult is approximately 72 beats/min.
3 Marks Quest ions

Quest ion.8. Explain t he effect s of ageing on fat , lean body weight and BMR.
Answer. With advancing age, there is an increasing trend to accumulate fat because the ability to release
stored fatty acids from adipose tissues for energy decreases. Similarly, lean body weight also decreases
due to decrease in muscle size and decline in calcium and phosphorous content of the bones. BMR or
Basal Metabolic Rate also reduces with ageing due to the decline in lean body weight.
Quest ion.9. Explain t he effect s of ageing on muscle size and st rengt h.

Answer. As an individual gets older, there is a decline in muscle size. It is believed that this decline is due, in .
part, to a reduced amount of protein as well as a decline in the number and size of muscle fibres, which
may be due to degenerative diseases generally associated with advancing age affecting the. nerve fibres.
Increases in strength are related to muscle fibre hypertrophy, meaning that strength increases parallel to
increases in muscle size. As people get old and the muscle size decreases, there is a parallel decrease in
muscular strength.
Quest ion.10. Specify t he role of physiology in exercise and sport s.

Answer. Exercise physiology is the study of how exercise alters the function and structure of the body. A
sports physiologist ^examines the acute responses and chronic adaptations to athletic performance in a
variety of environments. While a sports physiologist can test the effect of exercises in a laboratory, which
has a controlled environment, it is not always possible to simulate sporting activity in a lab. So physiologists
use field based testing as much as possible.
Physiology can improve an athlete’s performance by giving important objective information which can help
coaches to adapt training programmes to maximise their desired outcome. This will depend on many
factors including the environment, diet, gender, age and health.
Quest ion.11. Describe t he role of regular exercise on ageing process.
NCERTRegular
Answer. SOLUTIONS RD SHARMA
exercise keeps CLASS
the human body 12 fitterCLASS
livelier, and in11better condition,
CLASS 10 thus delaying
CLASS 9 the
ageing processes, as given below:
1. Exercise reduces the loss of elasticity from the lungs and chest wall.
2. Exercise increases muscle strength and hypertrophy by increasing the cross-sectional area of the
Slow Twitch Fibres (STF) and Fast Twitch Fibres (FTF)., This slows down ageing.
3. The body composition changes due to exercise by reducing the fat coment of the body, thus slowing
down the ageing process.
4. Exercise improves flexibility by strengthening the musculoskeletal systems, thereby preventing the
stiffening of joints. This also slows the ageing process.
Quest ion.12. Explain t he redist ribut ion of blood flow in our body during rest and during exercise.
Answer. During exercise, the active muscles demand a greater supply of oxygen. The consumption of the
skeletal muscle during exhaustive exercise is increased by 10 to 12 times. Such an increased demand is
accomplished through an increased cardiac output (which results in a greater blood supply) and
redistribution of the blood flow from the inactive areas towards the active muscles. The redistribution of
blood flow at rest and during exercise is given below :
5 Marks Quest ions

Quest ion.13. What is t he t he effect of exercise on t he cardiovascular syst em?
Answer. The effects of exercise on the cardiovascular system are
1. Cardiac output is the amount of blood pumped by the heart in 1 min. This increases directly with
increasing exercise intensity.
2. The heart rate increases from a resting rate of 72 beats / min to 150 beats / min or even more.
3. The stroke volume, meaning the amount of blood pumped into the Aorta with every heartbeat,
NCERT SOLUTIONS
increases RD volume
from a resting SHARMAof 70 –CLASS
90 mL12to 100 –
CLASS 11 per beat.
120 mL CLASS 10 CLASS 9
4. Exercise increases the plasma volume of blood by 12%, but total blood volume may reduce slightly.
5. Blood
CBSE flowPAPERS
SAMPLE is redistributed with moreSOLUTIONS
TEXTBOOK blood going to the muscles, heart and skin, while blood in the
kidneys and abdomen is reduced.
6. Blood pressure increases due to exercise because there is more blood flowing in the blood vessels.
7. Cardiac hypertrophy occurs, meaning that the heart size increases to take care of the larger
requirement of blood during exercise.
Quest ion.14. Describe physiological fact ors det ermining component of physical fit ness.
Answer. Physiological factors determining components of physical fitness are
1. Muscular strength This is the maximum force or tension a muscle or a muscle group can exert against
a resistance; Physiologically the muscle will increase in strength only if it has to increase its workload
beyond what is ordinarily required of it.
2. Power This is the ability’ of the body to release maximum muscle contraction in the shortest possible
time.
3. Speed This is the rapidity with which one can repeat successive movements of the same pattern.
4. Muscular endurance This is the ability of a muscle or muscle group to perform repeated contractions
against a resistance / load or to sustain contraction for an extended period of time with less
discomfort and more rapid recovery.
5. Agility This is the ability of a person to change direction or body position as quickly as possible and
regain body control to proceed with another movement.
6. Flexibility This is a quality of the muscles, ligaments and tendons that enables the joints of the body to
move easily through a complete range of movements.
Quest ion.15. “Most people say t hat as you get old, you have t o give up t hings. I t hink you get old because
you give up t hings.” Give your opinion what you t hink about t his wit h t he help of physiological changes due
t o ageing.
Answer. The saying is correct because, by giving up your usual activities, you speed up the ageing process.
In fact, the ageing process can be slowed down by continuing your usual activities. Regular exercise keeps
the human body livelier, fitter and in better condition, thus delaying the ageing processes like loss of
elasticity from the lungs and chest wall, reduction in muscle strength and hypertrophy, increase in the fat
content of the body, reducing flexibility by weakening of the musculoskeletal systems, thereby causing the
stiffening of joints and soon. So we should not reduce our normal activities, if we want to slow down our
ageing.
Quest ion.16. Recall t he adapt ive effect s t hat t ake place in our cardiovascular syst em aft er engaging in
NCERTfor
exercise SOLUTIONS
a longer period.RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
Answer. The adaptive effects that take place in our cardiovascular system after engaging in exercise for a
longer
CBSEperiod
SAMPLEarePAPERS TEXTBOOK SOLUTIONS
1. Increase in heart size We cannot do the exercise on our heart directly, but when we perform any
exercise regularly, our heart size increases. Exercising develops the muscles of the heart.
2. Increase in heart rat e Generally an adult has a heart rate of 72 beats per minute while resting, but
when he exercises, his heart rate increases as per the intensity and duration of the exercise.
3. Increase in st roke volume Stroke volume is the quantity of blood which the heart pumps out in a
single stroke. Due to the heart’s size increasing, the stroke volume increases.
4. Decrease in cholest erol level Regular exercise reduces the cholesterol level in our blood, which has
a direct link with the blood pressure.
5. Increase in number and efficiency of capillaries Regular exercise increases the number of capillaries
and their efficiency.
6. Reduced risk of heart diseases Regular exercise gradually reduces stress related hormones from
circulating in the blood. This results in increase of blood flow in the blood vessels, which in turn, lowers
the risk of building up of plaque which affects the heart. Hence, regular exercise . reduces the risk of
heart diseases.
Quest ion.17. A t rainer can improve t he respirat ory syst em wit h t he help of exercise. Just ify t his
st at ement .
Answer. The respiration system consists of organs responsible for taking in oxygen for respiration and
releasing carbon dioxide and water vapour, which are the waste products formed during respiration. The
passages in the nose, windpipe (trachea), bronchi, lungs and air sacs are the main organs of the respiratory
system. A trainer can improve the respiratory system with the help of exercise by :
1. Increasing the lung volume and capacity Vital capacity, which is the maximal volume of air forcefully
expired after a maximal inspiration, in a normal untrained person may be 3-4 litres, but in a trained
athlete this goes up to 5-6 litres.
2. Reducing the breathing frequency In a normal untrained individual, the resting breathing frequency is
about 12-20 breaths/min, whereas in trained athletes, it comes down to 7-8 breaths/min.
3. Maximising the minute ventilation Maximum minute ventilation in an untrained individual is about 100
L/min, whereas in trained athletes it increases to more than 150-160 L/min.
4. Increasing the tidal volume In an untrained individual, tidal volume is about 500 mL/breath, whereas in
trained persons, it increases to more than 600-700 mL/breath.
5. Increasing the ventilatory efficiency Normally, 15 L of air is required to get 1 L of oxygen but a trained
individual gets the same amount of oxygen, i.e. one litre, from less air i.e. 12 L.
Learn CBSE
Questions Chapter 10 Kinesiology
Biomechanics and Sports
Physical Educat ion Class 12 Import ant Quest ions Chapt er 10 Kinesiology Biomechanics and Sport s is part
of Physical Educat ion Class 12 Import ant Quest ions. Here we have given Physical Education Class 12
Important Questions Chapter 10 Kinesiology, Biomechanics and Sports.

Chapter 10 Kinesiology, Biomechanics and Sports
1 Mark Quest ions
Question 1.
What is the difference between axis and plane?
Answer:
An axis is an imaginary line about which the body or limb rotates. A plane is an imaginary flat surface along
which a movement takes place.
Question 2.
Elucidate projectile motion.
Answer:
It refers to the motion of an object projected into the air at an angle.
Question 3.
An NCERT
object SOLUTIONS
thrown into spaceRD SHARMA
either CLASS
horizontally or at 12
an acuteCLASS
angle11under the
CLASS 10 of gravity
action CLASS 9
is called a
projectile. Name the two forces which act on a projectile. All India 2017
Answer:
The two forces that act on a projectile are. propelling force and force of gravity.
Question 4.
What is the first law of Newton?
Answer:
This law states that a body at rest will remain at rest and a body in motion will remain ill motion at the same
speed and in the same direction till any external force is applied on it to change state.
Question 5.
Explain what is ‘dynamic friction’? (All India 2016)
Answer:
Dynamic friction is the opposing force that comes into play when one body is actually moving over the
surface of another body. Dynamic friction may be of two types i.e. sliding friction and rolling friction.
Question 6.
Enlist the methods of reducing friction.
Answer:
Methods of reducing friction are
Polishing
Lubrication
Use of ball bearings
Streamlining
3 Marks Quest ions
Question 7.
What is axis? What are its types?
Answer:
An axis is an imaginary line about which the body (or limb) rotates. It can he divided in three parts
1. Frontal Horizontal Axis Axis of the body that passes horizontally from side to side at. right angles to
the sagittal plane.
2. Vertical Axis Axis of the body that passes from head to foot.at right angles to the transverse plane.
3. Sagittal Horizontal Axis Axis of the body. that passes from front to rear lying at right angles to the
NCERT SOLUTIONS
frontal plane. RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
Question 8.
What do you mean by plane? Explain its types
Answer:
A plane is an imaginary flat surface along which a movement takes place. It can be divided into three parts
as follows :
Sagittal Plane A vertical plane of the body. which passes from front to rear dividing the body into two
symmetrical halves.
Transverse Plane Any horizontal plane of the body which is parallel to the diaphragm; also called the
horizontal plane.
Frontal Plane Plane of the body which passes from side to side at right angles to the sagittal plane;
also called the coronal plane.
Question 9.
Enumerate the laws of motion:
Answer:
The three laws of motion are
1. Newtons First Law of Motion This law is also known as law of inertia. This law states that a body at
rest will remain at rest and a body in motion will remain in motion at the same speed and in the same
direction till any external force is applied on it to change that state.
2. Newtons Second Law of Motion This law states that the acceleration of an object is directly
proportional to the force producing it and inversely proportional to its mass.
F 1
a = where a ∝ F , a ∝
m m
3. Newtons Third Law of Motion This law states that to every action there is always an equal and
opposite reaction. This law describes what happens to a body when it exerts a force on another
body.
Question 10.
How Newton’s second law and third law of motion can be applied in sports.
Answer:
Second Laws If a baseball player hits a ball with double the force the rate at which the ball will accelerate
(speed up) will be doubled. Football players can slow down stop or reverse the direction of other players
depending upon how much force they can generate and in which direction.
Third Law A swimmer propels herself through the water because the water offers enough counter force to
NCERTthe
oppose SOLUTIONS RD SHARMA
action of her hands CLASS
pushing allowing her12to move.
CLASS 11
An athlete CLASS
can jump10 CLASS
higher off 9 surface
a solid
because it opposes his body with as much force as he is able to generate in contrast to sand or another
unstable surface.PAPERS
CBSE SAMPLE TEXTBOOK SOLUTIONS
Question 11.
“Friction is a necessary evil.” Justify your answer with suitable examples from sport. (CBSE Model Question
Paper 2015)
Answer:
Friction is usually called a necessary evil. It means that it is essential in games and sports. Without friction
we cannot give a better performance in the field of sports.
Examples are spikes used by athletes for running and studs used in football boots of the players. However,
friction has disadvantages also. In cycling, there should not be more friction between road and the tyres of
the cycle.
5 Marks Quest ions
Question 12.
Describe different types of movements.
Answer:
Physical activity is made possible by movements and motions. Every movement takes place in one plane
and around one axis.
They are categorised by movement type as follows
1. Flexion It takes place when the angle decreases between the two bones attached to a joint.
2. Extension It takes place when the angle between the two bones attached to a joint increase. Both
flexion and extension occur in the sagittal plane about the frontal axis.
3. Adduction It is a movement laterally toward the middle of the body.
4. Abduction It is a movement laterally away from the middle of the body. Both adduction and abduction
occur in the frontal plane about the sagittal axis.
Question 13.
What are the major muscles that we use while we run?
Answer:
Following are the four muscles that we use while we run
(i) Quads (Quadriceps Femoris) Quads are muscle groups of four basic muscles located on our front thighs.
They are
The rectus femoris
NCERT
The SOLUTIONS
vastus medialis RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
The vastus lateralis
TheSAMPLE
CBSE vastusPAPERS
intermedius. TEXTBOOK SOLUTIONS
Our quads are responsible for moving two of the joints used in running our knee joint and our hip joint. They
work together to straighten our knees and bend our hips.
(ii) Quads (Quadriceps Femoris) Our hamstrings are made up of four muscle-parts on the back of your
thighs. These are known as
The semitendinosus
The semimembranosus
The biceps femoris
(two parts long head and short head).
These four parts of our hamstrings allow us to flex our knees. The semitendinosus semimembranosus and
the long head biceps femoris work together to extend the hips.
(iii) Hip Flexors (Iliopsoas) Our hip flexors (or iliopsoas) like our quads is comprised of a muscle group of
two muscles
The iliacus
The psoas major
To our right the shortest muscle the iliacus begins on our pelvic crest (the iliac fossa) and stretches over to
our thigh bone (femur). The larger of the muscles the psoas major stretches from our T-12 spinal vertebrae
to our L-5 spinal vertebrae and there attaches to the femur. These two muscles work together to help our
hips flex.
(iv) Calf Muscles Our calf muscles are located on the back of our leg below our knee. Though many
anatomists see the calf muscle to be a single muscle (triceps surae) most say that it is a muscle group like
our quads and hip flexors. This group consists of two main muscles
The gastrocnemius
The soleus
Our calf muscles will allow us to flex our knee and planter flex our ankle. Like our quads our calf muscles
can be strengthened by doing squats. Other good strength-building exercises would include calf muscle
raises and skipping!
Question 14.
NCERT
Which SOLUTIONS
muscles RD SHARMA
are used in jumping? CLASS 12 CLASS 11 CLASS 10 CLASS 9
Answer:
Following muscles
CBSE SAMPLE are used inTEXTBOOK
PAPERS jumping SOLUTIONS
1. Quadriceps The quadriceps rest on the front of thethighs and they have four components: the vastus
medial vastus lateral rectus femoris and vastus intermedius. During a jump you perform hip flexion and knee
extension which both activate the quadriceps. Hip flexion takes place when you move your thigh toward
your stomach; knee extension takes place when you straighten your leg. A squat is a specific exercise that
can help you gain more strength in the quads.
2. Hamst rings The hamstrings are opposing muscles to the quadriceps and have an opposite function. You
activate your hamstrings through hip extension and knee flexion. Hip extension takes place when you bend
your knee and move your heel toward your butt. Hip extension also causes you to work the glutes. From an
anatomical standpoint the hamstrings have three parts: the biceps femoris semimembranosus. All parts get
activated during the lowering phase and the explosive phase of a jump. A squat works the hamstrings but
you can place more emphasis on them by doing a lunge.
3. Hip Flexors The hip flexors run from the lower stomach to the top of the thighs. They consist of the psoas
major and iliacus and because of this they are often referred to as the iliopsoas. As the name implies these
muscles get activated when you flex your hip in similar fashion to the quads.
Although these muscles are small they are important for explosive motions like sprinting a jumping. A lying
leg raise is a good exercise to strengthen the hip flexors.
4. Calves The calyes hav.e two parts the gastrocnemius and soleus. The gastrocnemius has a lateral head
and medial head and it is easily seen on the back of the leg right below the knee. The soleus sits anterior or
in front of the gastrocnemius-. Both parts function to plantar-flex the foot. This motion occurs when you
jump off the ground and point your toes downward.
Jumping rope is a good cardiovascular exercise to train these muscles because of the repetitive hopping
you do on your toes. A tuck jump is a good exercise to.work your calves because it is specific to jumping.
Question 15.
Which muscles do we use in throwing?
Answer:
Following are the muscles which are used While throwing anything like ball football etc
1. Shoulder Muscles The deltoids are the muscles of your shoulder which play a crucial role in rotating
your arm. Always warm up adequately by performing arm circles to avoid injuring your rotator cuff
while performing shoulder exercises.
2. Triceps Your triceps are located on the back of your upper arm and aid in the process of extending
NCERT
yourSOLUTIONS
arm at the elbow.RD SHARMA
This action helpsCLASS 12
you release theCLASS 11 forceCLASS
ball with 10 in the
and pushlt CLASS 9
desired
direction. To strengthen your triceps efficiently perform exercises such as triceps pushdowns with a
rope
CBSE or pulley
SAMPLE and close-grip
PAPERS benchSOLUTIONS
TEXTBOOK presses.
3. Latissimus Dorsi Your latissimus dorsi often referred to as your lats are located on either side of your
spine. These large muscles help produce force for throwing and help transfer epergy from your legs to
your upper body. Among the best exercises for strengthening your lats are pull upsseated cable rows
and bent-over barbell rows.
4. Abdominals While many people exercise their abdominal muscles in hopes of attaining a six-pack this
muscle group is highly functional as well. A strong core facilitates the transfer of power from your
lower body to your upper body enabling your throws to benefit from the strength of your legs. Among
the best exercises for your abs are hanging leg raises and Swiss ball crunch.
5. Quadriceps The quadriceps is the major muscle group located on the front of your thigh. This large
group of muscle tissue helps you power the ball toward your intended target as you step into your
throw. Among the most effective exercises for the quadriceps are the barbell step-up barbell lunge
and barbell squats which also work your abdominal muscles.
Question 16.
Define trajectory. Describe the factors affecting the trajectory of a projectile. Delhi 2016
Answer:
A trajectory is a path described by a moving object or the path followed by a projectile. Examples are
kicking a soccer ball a throw in cricket throwing a hammer etc.
Factors affecting projectile trajectory are
1. Propelling Force The propelling force produces certain effects depending upon its point and direction of
application. If the application is directly through the projectiles centre of gravity only linear motion results
from the force.
As the projecting force is moved further from the centre of gravity rotatory motion of the object increases
at the expense of linear motion.
If the force is below the objects centre of gravity backspin results. Forward spin results when the force is
above the centre of gravity. When the force is off centre to the left clockwise spin results and when it is off
centre to right counter-clockwise spin occurs.
2. Force of Gravit y As soon as contact is broken with a projected object the force of gravity begins to
diminish the upward velocity of the object. Finally gravity overcomes the effects of the upward component
of the projectile’s motion and the object begins to descend. The factors that determine how soon gravity
will cause the object to descend are
weight (mass) of the object
NCERT SOLUTIONS
amount RDitSHARMA
of force driving upward CLASS 12 CLASS 11 CLASS 10 CLASS 9
the effects of air resistance on the object.
3. Effect of Air Resist ance As the speed of an object increases air resistance has a greater retarding
effect. The more surface area an object presents in the direction of movement the greater will be the effect
of air resistance.
Question 17.
Elucidate the types of friction.
Answer:
The force acting along two surfaces in cozntact which opposes the motion of one body over the other is
called the force of friction. It is very important in sports. The larger the area of contact between the
surfaces the greater is the force of friction. When both the surfaces are smooth the force of friction
reduces to almost zero.
Two types of friction are
1. St at ic Frict ion The opposing force that comes into play when one body tends to move over another
surface but the actual motion has not yet started.
2. Dynamic Frict ion It is the friction between two surfaces that are in relative motion with respect to
each other. It is the opposing force that comes into play when one body is actually moving over the
surface of another body. Dynamic friction may be of two types i.e. sliding friction and rolling friction.
Question 18.
What is friction? Is it advantageous and disadvantageous in the field of games and sports? All Indio 2017
Answer:
Friction is the force acting along two surfaces in contact which opposes the motion of one body over the
other. It has very importance in sports. For example when a cricket ball or hockey ball is hit it moves very
fast in the direction of force in the ground. After sometimes its motion becomes less and ultimately it
comes in static position.
Advant ages
Friction has a great significance in the field of sports. Many sports require more friction and other need
lesser friction. In some sports we can not give a better performance without friction. For example in
athletics the shoes are designed to increase friction so that better speed can be generated.
The spikes have small nails to crease the friction. Gymnasts sometimes use lime on their palms to perform
on horizontal bar uneven bars to increase friction. In these sports friction is necessary thus regarded as
advantageous.
Disadvant ages
OnCBSE
the other hand
SAMPLE some games
PAPERS do not require
TEXTBOOK friction. For example the games like snow skiing the skiis are
SOLUTIONS
designed to have minimum friction. In cycling there should not be more friction between road and tyres of
the cycle. Thus the tyre should be fully inflated to reduce the force of friction. If there is more friction it will
be more wastage of energy of the cyclist. Moreover the cyclists use pointed helmets silk body fitted
costume and bend their bodies while cycling to reduce air friction.
Swimmers use goggles cap and full body swimsuit to reduce the force of friction caused by water. In roller
skating less friction is also needed for better performance. Thus in these games friction is regarded as
disadvantageous.
1 Mark Quest ions

Quest ion.1. Elaborat e t he t erm Biomechanics.
Answer. Biomechanics is the science that examines the internal and external forces acting on a human
body and the effects produced by these forces.
Quest ion.2. Elucidat e project ile mot ion.

Answer. When a body is thrown at a certain angle with a certain amount of force into the air, it travels in the
air and covers some distance following a curved path called a parabola. This is called projectile motion.
Quest ion.3. Define linear mot ion.

Answer. Linear motion occurs when all the parts of a body move the same distance in the same direction in
the same time. The term linear refers to a straight line.
Quest ion.4. Give one most import ant mechanical difference bet ween walking and running.
Answer. The body is totally airborne for a period of time during running, whereas at least one foot contacts
the ground for the whole cycle during walking.
Quest ion.5. Enlist t he met hods of reducing frict ion.

Answer. Methods of reducing friction are
1. Polishing surfaces in contact

2. Lubrication
3. Use of ball bearings
4. Streamlining
5. Changing the type of material used
3 Marks Quest ions
NCERT
Quest SOLUTIONS
ion.6. RDfor
Writ e t he formula SHARMA
calculat ing CLASS 12
work, energy CLASS
and 11
power? CLASS 10 CLASS 9
Answer.
Quest ion.7. What do you mean by work? If a person applies a force of 10 pounds t o an object and
displaces it 21 feet , calculat e t he work done.
Answer. Work is defined as the product of force and the distance through which the object moves in the
direction of application of the force.
Applied force = 10 pounds
Displacement = 21 feet Work = Force x Displacement Work = 10 x 21 = 210 ft -lb
Quest ion.8. What is power? What will be t he unit s of power expressed using foot , pound and second? If a
weight lift er does 1500 ft -lb of work in raising a barbell overhead and does it for 5 seconds, calculat e t he
power applied by t he at hlet e.
Answer. Power is the rate of doing work or the rate of energy expenditure.
Quest ion.9. Briefly explain at which angle we t hrow an object t o cover t he maximum dist ance.
Answer. Projectile motion refers to the motion of an object projected into the air at an angle. A few
examples of this include a soccer ball being kicked, a baseball being thrown or an athlete long jumping.
For covering maximum horizontal distance the thrower must ideally throw the implement at 45° at maximum
velocity. However, this angle is generally less than 45° actually depending on the weight of the implement.
Quest ion.10. Enumerat e t he laws of mot ion.

Answer. The three Laws of Motion are
1. Newton’s First Law of Motion This law is also known as law of inertia. This law states that a body at
rest will remain at rest and a body in motion will remain in motion at the same speed and in the same
direction till any external force is applied on it to change that state.
2. Newton’s Second Law of Motion This law states that the acceleration of an object is directly
proportional tathe force producing it and inversely proportional to its mass.
3. Newton’s Third Law of Motion This law states that to every action, there is always an equal and
opposite reaction.
Quest ion.11. Explain why t he angles of release for shot put , javelin and discus t hrow are different ?
Answer. To achieve maximum distance for any of these events, the athlete will have to balance three
components – speed, technique and strength. As the angle of release increases, the athlete must expend
more energy in overcoming the weight of the object thrown and so less effort is available to develop the
release speed of the object. Further, the structure of the body favours a throw in the horizontal direction. As
the three objects are differing in weight, the athlete expends different amounts of energy in overcoming their
weight. Accordingly, the athlete will release the javelin at a smaller angle of release than the shot put, as the
NCERT
javelin SOLUTIONS
is lighter. RD SHARMA
The same reason holds for theCLASS 12
discus. CLASS 11 CLASS 10 CLASS 9
Quest
CBSEion.12. “Frict
SAMPLE ion is a necessary
PAPERS evil ”.SOLUTIONS
TEXTBOOK Just ify your answer wit h suit able examples from sport .
Answer. Friction is usually called a necessary evil. It means that it is essential in games and sports. Without
friction, we cannot give a better performance in the field of sports. Examples are spikes used by athletes
for running and studs used in football boots of the players. However, friction has disadvantages also. In
cycling, there should not be more friction between road and the tyres of the cycle.
Quest ion.13. Explain t he funct ioning of Levers.

Answer. The functioning of a lever is characterised by three main parts. These are
1. The Fulcrum It is the point at which the lever rotates or turns and which identifies the lever class by its
position in relation to the other two parts. In human movement, the fulcrum is the joint which dictates
the kind of action.
2. The Force Arm It is the point at which the force is applied.
3. The Load / Resistance Arm It is the point where the load or resistance is located.
5 Marks Quest ions

Quest ion.14. Describe t he fact ors affect ing t he t raject ory of a project ile.
Answer. Factors affecting projectile trajectory are
1. Propelling Force The propelling force produces certain effects depending upon its point and direction
of application. If the application is directly through the projectile’s centre of gravity, only linear motion
results from the force. As the projecting force is moved further from the centre of gravity, rotatory
motion of the object increases at the expense of linear motion. If the force is below the object’s
centre of gravity, backspin results. Forward spin results when the force is above the centre of gravity.
When the force is off centre to the left, clockwise spin results and when it is off centre to right,
counter clockwise spin occurs.
2. Force of Gravity As soon as contact is broken with a projected object, the force of gravity begins to
diminish the upward velocity of the object. Finally, gravity overcomes the effects of the upward
component of the projectile’s motion and the object begins to descend. The factors that determine
how soon gravity will cause the object to descend are
(a) weight (mass) of the object
(b) amount of force driving it upward
(c) the effect of air resistance on the object.
3. Effect of Air Resistance As the speed of an object increases, air resistance has a greater retarding
effect. The more surface area an object presents in the direction of movement, the greater will be the
effect of air resistance.
Quest ion.15. Mechanically analyse an at hlet e walking on t he road.
Answer.
CBSE Walking
SAMPLE can be studied
PAPERS in two phases,
TEXTBOOK called as stance phase and swing phase. It proceeds as
SOLUTIONS
given below
1. Heel Strike This stage starts the stance phase. It begins when the heel first touches the ground and
continues until the complete foot is on the ground.
2. Early Flat Foot It starts from the moment when the complete foot is on the ground. It occurs when
the body’s centre of gravity passes over the top of the toe. The main purpose is to allow the foot to
act as a shock absorber.
3. Late Flat Foot This stage starts when the body’s Centre of Gravity passes in front of the neutral
position. This stage lasts till when the heel lifts off the ground.
4. Heel Rise This stage starts when the heel begins to leave the ground. In this stage, the ground forces
that go through the foot are very significant.
5. Toe Off This stage begins when the toes leave the ground completely. This stage continues until the
beginning of the swing phase.
6. Swing Phase This stage starts when one foot is on the ground and the other one in the air. This is
shorter than the stance phase.
Quest ion.16. Elucidat e t he t ypes of frict ion.

Answer. The force acting along two surfaces in contact which opposes the motion of one body over the
other is called the force of friction. It is very important in sports. The larger the area of contact between the
surfaces, the greater is the force of friction. When both the surfaces are smooth, the force of friction
reduces to almost zero.
Three types of friction are:
1. Static Friction The opposing force that comes into play when one body tends to move over the
another surface but the actual motion has not yet started.
2. Limiting Friction Limiting friction is the maximum opposing force that comes into play when one body
is just on the verge of moving over the surface of another body.
3. Kinetic Friction Kinetic friction is the opposing force that comes into play when one body is actually
moving over the surface of another body.
Quest ion.17. Describe linear and angular mot ion wit h t heir charact erist ics.
Answer. Linear Motion This occurs when all the parts of a body move the same distance in the same
direction in the same time. The term linear refers to straight line motion of a body from one point to another
point.
Straight line is defined as the shortest distance between two points.
It can take
CBSE placePAPERS
SAMPLE in two ways :TEXTBOOK SOLUTIONS
1. Going Straight (Rectilinear) Covering a straight distance.

2. Going in a Curved Path (Curvilinear) It is possible for a body to move along a curved path and still
satisfy the conditions of linear motion.
Angular Motion Also known as rotation, rotatory motion or circular motion. This occurs when a body
moves on a circular path about a central line so that all parts of the body move through the same
angle in the same direction in the same time.
The central line which lies at right angles to the plane of motion is known as the axis of rotation. It may
be physical or imaginary. It also may be inside or outside the body.
Quest ion.18. Discuss t he mechanical analysis of Running.

Answer. Running is an important skill in almost every sports event. The mechanics of running are similar in
several respects to those of walking. The most notable factors differentiating a run from a walk is the
period of double support, which is not present in running.
Running has the following phases:
1. Swing Phase The swing phase begins with the toe off the ground and ends with the foot landing.
Since the body moves faster in running, the leg should move forward with more speed. It is flexed
considerably more as compared to walking. The leg’s weight is brought closer to the hip, since the
lever is shortened by flexion of the knee, reducing the moment of inertia and increasing the angular
velocity.
2. Support Phase The foot strikes the ground under the knee and under the centre of gravity. The leg
strikes the ground with the ball of the foot. During the propulsive action, the vertical components
should be kept as small as possible, being just enough to counteract gravity’s downward pulj-so that a
great proportion of the force can be used effectively in driving the body forward , rather than be
Learn CBSE
Questions Chapter 11 Psychology and Sports
Physical Educat ion Class 12 Import ant Quest ions Chapt er 11 Psychology and Sport s is part of Physical
Questions Chapter 11 Psychology and Sports.

Chapter 11 Psychology and Sports
1 Mark Quest ions
Question 1.
What is sports psychology?
OR
Define sports psychology.
Answer:
Sports psychology is that branch of psychology which is intimately connected with human F behaviour on
the playfield, both under practice and competitive situations, with a view to bring about qualitative
improvement in performance and maintain the same even during the stresses of competition.
Question 2.
Define personality.
Answer:
According to Ogburn and Nimkoff, “The totality of sentiments, attitude, idea, habits, skills and behaviours of
an individual is personality.
Question 3.
NCERT
What SOLUTIONS
are coping strategies?RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
Answer:
Coping
CBSEstrategies are a conscious
SAMPLE PAPERS effort to
TEXTBOOK solve personal and interpersonal problems. They are of two
SOLUTIONS
types problem-focused coping . and emotion-focused coping.
Question 4.
What do you understand by aggression in sports?
Answer:
In sports, aggression means the desire to harm another player which is not within the laws of the game. For
example, pushing another player over a game in football or using abusive language for other players or
teams,
Question 5.
What is motivation?
Answer:
Motivation means to be inspired to do something a process through which an individual is inspired or
stimulated to act in a particular fashion or manner towards a particular direction.
Question 6.
What are the types of motivation?
Answer:
There are two types of motivation
Internal or intrinsic motivation

External or extrinsic motivation
Question 7.
What is intrinsic motivation? Delhi 2016
Answer:
This motivation is within an individual and guides him to perform better. It is based upon needs, interest,
nature, emotions, social needs etc.
Question 8.
How extrinsic’motivation may sometimes kill intrinsic motivation? (CBSE Model Question Paper 2015)
Answer:
Extrinsic motivation may kill intrinsic motivation sometimes because the physical appearance of something
has more influence on the mind of an athlete.
3 Marks Quest ions
Question 9.
What is the
CBSE importance
SAMPLE PAPERSof sports psychology?
TEXTBOOK SOLUTIONS
Answer:
The importance of sports psychology can be understood from the following’points
It analyses the behaviour of sportsmen.

It identifies talent for specific sport’s.
It creates a better learning situation.
It stabilises the performance of a sportsperson for a longer period.
It is important from the research point of view.
It encourages the players to make a comeback in professional sports.
Question 10.
Explain any two techniques to manage stress.
Answer:
Two techniques to manage stress are –
1. Aim to Exercise Regularly Exercise dissipates the adrenaline that builds up in stressful situations and
leaves us with a feeling or sense of achievement and control.
2. Eat Healthy Ensure that you are getting adequate vitamins and minerals in your diet. One
recommendation that very few of us manage to follow is to eat 5 servings of fruit and vegetables
every day.
Question 11.
What are the types of personality as given by Sheldon?
Answer:
The personality types on the basis of physical attributes are given by William Herbert Sheldon. These are as
follows
1. Endomorph The endomorph is physically quite round, with wide hips, narrow shoulders, which makes
them pear-shaped. Lot of fat is spread across the body. They are sociable, fun-loving, tolerant, even-
tempered, good-humoured, relaxed and love food.
2. Ectomorph They are quite the opposite of endomorph. They have narrow shoulders and hips, thin,
narrow face, high forehead, thin, narrow chest and very little body fat. They are self-conscious, private,
introvert, socially anxious, intense, emotionally restrained and thoughtful.
3. Mesomorph They are somewhere between endomorph and ectomorph. They have large head, broad
NCERT SOLUTIONS
shoulders, RD(wedge-shaped),
narrow waist SHARMA CLASS 12 body,
muscular CLASS 11 limbsCLASS
strong 10 body CLASS
and little 9 are well
fat. They
proportioned. They are adventurous, courageous, assertive, bold, competitive, with a desire to
dominate,
CBSE SAMPLE take risk, rise to
PAPERS power. SOLUTIONS
TEXTBOOK
Question 12.
What are the personality types as formulated by Carl Jung?
Answer:
The personality type on mental basis is formulated by Carl Jung.
These are as follows
1. Extroverts Have more self-confidence, take more interest in others, are outgoing, lively and realistic.
They are very social and form friends quite easily. Actors, social and political leaders etc belong to
this group.
2. Introverts Are too self-conscious, more interested in their own thoughts and ideas, self-centred, shy,
reserved and lovers of solitude. They do not make friends easily and keep in the background on
social occasions. Philosophers, poets, artists and scientists belong to this class.
3. Ambiverts Doubting whether people can be divided into these two extremes, he put most of the
people in this category and they have been labelled as ‘ambiverts.’ The ambiverts are a mixture of
both the extremes in a balanced manner. Ambiverts are neither outgoing nor reserved to themselves.
They are able to adjust themselves to any situation.
Question 13.
Explain the type of aggression in sports.
Answer:
There are two types of aggression in sports
1. Instrumental Aggression It is a type of aggression in which behaviour is directed at the target as a

means to an end. For example, injuring a player to gain a competitive advantage or stopping an
opponent from scoring.
2. Hostile Aggression It is a type of aggression in which behaviour is aimed toward another person who
has angered or provoked the individual and is an end in itself. For example, hitting an opponent who
has just been aggressive against the player. It is generally proceeded by anger.
Question 14.
Explain two techniques of motivation.
Answer:
Two techniques of motivation are
1. Level of Aspiration/ Goal Setting As we know that achieving performance goals is a sign of
NCERT SOLUTIONS
competence RD SHARMA
that affects CLASS 12it is necessary
motivation positively, CLASS 11to set realistic
CLASS 10 CLASSon
goals based 9 one’s
own abilities.
2. Identifying
CBSE Incentive Factors
SAMPLE PAPERS If an athlete
TEXTBOOK perceives that any particular kind of experiences are
SOLUTIONS
available to him in a given sport and he feels that these will be pleasant, enjoyable or satisfying, then
he will choose to participate in that game or sport and not any other.
Question 15.
Explain goal setting as a technique of motivation in brief. CBSE 2012
Answer:
Goal setting technique is one of the most important techniques of motivation. If you do not set a goal, you
cannot achieve an apex position in life. A person should set goals according to one’s capabilities on a
regular basis. Coaches should not be too rigid while setting goals for a sportsperson. There should be
some flexibility in their approach.
Question 16.
What is meant by motivation? Explain the different techniques of motivation for higher achievement in
sports. All India 2017
Answer:
Motivation is a process through which an individual is inspired or stimulated to act in a particular fashion or
manner towards a particular direction.
Techniques of motivation for higher achievement in sports are
1. Knowing Your Athlete Each athlete comes from a different background with varied experiences and
having different degrees of maturity.
2. Level of Aspiration/ Goal Setting As we know that achieving performance goals is a sign of
competence that affects motivation positively, it is necessary to set realistic goals based on one’s
own abilities.
3. Identifying Incentive Factors If an athlete perceives that any particular kind of experiences are
available to him in a given sport and he feels that these will be pleasant, enjoyable or satisfying, then
he will choose to participate in that game or, sport and not any other.
5 Marks Quest ions
Question 17.
Define sports psychology and elucidate its importance in the field of sports.
Answer:
Sports psychology is that branch of psychology which is intimately connected with human behaviour on the
playfield, both under practice and competitive situations, with a view to bring about qualitative improvement
NCERT SOLUTIONS
in performance and maintainRDthe
SHARMA CLASSthe
same even during 12 stresses
CLASS 11 CLASS 10
of competition. CLASS 9
Importance of sports psychology is due to
1. Analysing the Behaviour of Sportsmen Performance of a player depends upon the behaviours which
are influenced by various factors such as sex differences, family conditions, personal background,
heredity, growth, physical and mental maturity levels etc.
2. Identifying Talent for Specific Sports Every sport has specific psychological demands e.g. boxing
requires more aggressiveness, whereas archery and shooting require more concentration.
3. Stabilising the Performance for Longer Period It helps in stabilising the performance of a player for a
longer period. Then the performance of the player largely depends upon his psychological makeup
and anxiety level.
4. Important from Research Point of View Sports psychologists work in very close proximity to
coaches to uplift the erformance of players. Research findings help in promotion of sports and
games.
5. Encouraging the Players to Make a Comeback in Professional Sports Sports psychology encourages
the players, who, due to injury or some accident, are forced to take a long break from their
professional career, to return to their sport.
Question 18.
Explain the structure of personality.
Describe the role of sports in developing the personality, (Delhi 2016)
Answer:
The word personality is derived from Latin word persona meaning the mask. In ancient Greece, the actors
used to wear masks to hide their identities while portraying their roles in a theatrical play.
To an ordinary person the word personality conveys the meaning of one’s physical appearance, his habits,
his ways of dressing, his reputation, his manners and other similar characteristics.
So, personality basically reveals the psychological make-up of ah individual through his behaviour. In fact, it
is the quality of a person’s total behaviour. Physical activities and sports play an important role in the
development of personality of an individual.
One of the primary and apparent aspects of one’s personality is one’s physical appearance. Children, as well
as adults, boys as well as girls, all, are very much concerned about how they look. Physical activities are
conducive to the growth and development of the physique. Robust and athletic physique does enhance
one’s personality. Poise, grace, agility and the manner one carries oneself have a great impact on one’s
personality.
Question 19.
NCERT SOLUTIONS
Participation in sport resultsRD SHARMA
in the CLASS 12 of personality.
all-round development CLASS 11 Justify.
CLASS 10 CLASS 9
Answer:
Games
CBSEand sports
SAMPLE are essential
PAPERS for the all-SOLUTIONS
TEXTBOOK round development of personality.
It is by participating in games and sports that we can develop and maintain our health, keep our body alert,
active, youthful and energetic. Participation increases blood circulation and we get an increased supply of
oxygen. This makes a person healthier. Only a healthy person can work long, hard and cheerfully.
An unhealthy person may not take as much interest in work. Games and sports have additional benefits to
exercise as they are played in groups and in a healthy competitive spirit.
Among many other things, they help develop cooperation, quality of leadership, team spirit and a willingness
to submit to, and further, the rule of law. Games instil in participants the spirit of self-reliance, justice, fair play
and sporting spirit. They make people bold, adventurous, social, disciplined and more conscious of their
responsibilities towards society and the nation. People participating regularly in games and sports have
been found better equipped to fight superstitions, communalism, obscurantism and a narrow approach to
issues of national interest.
Games also help in overcoming feelings of violence, arrogance and superiority as these are purged by
providing them a sufficient outlet through them. A sportsperson may not lose his or her temper and morale
even in the face of defeat because he/she would take it coolly, calmly and then would try to perform better
the next time.
Players know that victory and defeat are two aspects of the same coin. There is more joy in playing than in
its end result. Thus, participation in sport results in the all-round development of personality.
Question 20.
Define stress. How stress can be tackled by the players? (CBSE Model Question Paper 2015)
Answer:
Stress can be defined as a physical, mental or emotional demand, which tends to disturb the homeostasis
of the body.” Stress is experienced when individuals feel that they cannot cope with a situation with which
they are presented.
If athletes are in a stressful situation, then their athletic performance will be affected. This stress may arise
because of commitments in the areas of work, study, sports, family and social life. When commitments in a
number of areas coincide, then stress can arise. By proper planning, the stress can be tackled or reduced.
Some steps can be taken to reduce stress.
These are
Exercise Regularly Regular exercise can control stressful situation.
EatSAMPLE
CBSE HealthyPAPERS
Balanced diet enriched with
TEXTBOOK vitamins and minerals should be taken.
SOLUTIONS
Get Enough Sleep Get enough sleep for proper rest and sleeping hours may vary person to person.
Accept Mistake and Set Realistic Goals Learn from mistakes and set realistic achievable goals.
Knowing your Own Strength and Weakness Accept your own drawbacks and strength and plan the
action according to it.
Better Time Management Better time management saves time and helps to pre-plan the programme
which ultimately can reduce stress.
Following these steps, a player can easily tackle stress in his life.
Value-Based Quest ion
Question 21.
Your friend is under a lot of stress as he is not able to take even a single wicket in cricket match series.
Suggest ways by which you can help him to come out of stress.
Answer:
There are two ways by which I can help him to come out of stress. First is by adopting a problem-focused
coping strategy, in which I will ask him to find the root cause of his problem such as to check the bowling
speed, pace, style and length of delivery. Then suggest him to find out ways of improving it. For this, he can
take help of his coach. Second is by adopting the emotion-focused coping strategy.
Here I will ask him to disengage from that situation by doing some new activity or simply relaxing, watching
TV, take him to movies, listen to music etc.
1 Mark Quest ions

Quest ion.1. What is anxiet y? [CBSE2013]
Answer. Anxiety is a disturbed state of the body or an unrealistic and unpleasant state of body and mind.
It,is accompanied by nervousness, restlessness, increased heart rate, sweating, drying of the mouth,
apprehension of danger, fear and rapid shallow breathing.
Quest ion.2. What is et hics in sport s?

Answer. Ethics is a branch or subdiscipline of philosophy called axiology, the study of values. Ethics in
sports means to have an ideal conduct and knowledge of good and evil and what should be done and not
to be done by a person.
Ethical behaviour in sports includes:
1. sportsmanship
NCERT SOLUTIONS
2. good character RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
3. fair play
4. cooperative
CBSE and self- disciplined
SAMPLE PAPERS TEXTBOOK behaviour
SOLUTIONS
Quest ion.3. What is sport s psychology?

Or
Define sport s psychology.
Answer. Sports psychology is the branch of applied psychology which deals with sports performance and
the behaviour of a player during training/competitions.
Quest ion.4.What is mot ivat ion?

Answer.Motivation means to be inspired to do something. It is a kind of inner force which energises a
person to make constant effort.
Quest ion.5.What are t he t ypes of mot ivat ion?

Answer.(i) Internal or natural (intrinsic) motivation.
(ii) External or artificial (extrinsic) motivation
Quest ion.6.Define anxiet y in one sent ence.

Answer.Anxiety is a chronic fear that limits our ability to carry out normal functions.
Quest ion.7.What is int rinsic mot ivat ion?

Answer.This motivation is within an individual and guides him to perform better. It is based upon needs,
interest, nature, emotions, social needs etc.
Quest ion.8.What are t he causes and sympt oms of anxiet y in sport s?

Answer.Causes:
1. Genetics
2. Brain chemistry
3. Environmental factors
4. Stress
Sympt oms:
1. Feeling restlessness
2. Muscular tension
3. Nervousness
NCERT SOLUTIONS
4. Headache RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
5. Increased BP
6. Confusion
Quest ion.9.How ext rinsic mot ivat ion may somet imes kill int rinsic mot ivat ion?
Answer.Extrinsic motivation may kill intrinsic motivation sometimes because the physical appearance of
something has more influence on the mind of an athlete.
Quest ion.10.What do you underst and by self-est eem?

Answer.Self-esteem means how you value and respect yourself as a person. It is the real opinion you have
of yourself. It impacts how you take care of yourself physically, emotionally and spiritually.
3 Marks Quest ions

Quest ion.11. Explain any t hree causes of anxiet y.
Answer. The various causes of anxiety are (any three):
1. Uncertainty about Result Competitions provide challenge and stimulation. It is in the field of
unpredictability. The outcome is not known. One is under pressure for one’s achievements.
2. Level of Competition The more important the contest, the greater is the stress or level of anxiety for
that particular competition.
3. Expectations of Spectators The spectators have a huge role or impact on how athletes feel. The
expectations are more when it is a home venue.
4. Possibility of Getting Hurt This can be a source of anxiety, especially in games like boxing, martial
arts, gymnastics etc because the chances of injury are more.
5. Expectations of Success Some athletes take up the challenge and are psyched up to perform better
and get success, whereas some are not coming upto the expectations and are psyched-out, which
causes failure.
Quest ion.12. Explain goal set t ing as a t echnique of mot ivat ion in brief. [CBSE 2012]
Answer. Goal setting technique is one of the most important techniques of motivation. If you do not set a
goal, you cannot achieve an apex position in life. A person should set goals according to one’s capabilities
on a regular basis. Coaches should not be too rigid while setting goals for a sportsperson. There should be
some flexibility in their approach.
Quest ion.13. Explain t wo t echniques of mot ivat ion.

Answer. Two techniques of motivation are:
1. Goal Setting Sportsmen should be encouraged to set a few ambitious but achievable long-term as
NCERT
well SOLUTIONS RD SHARMA
as medium-term goals, CLASS
e.g. if a person 12 to getCLASS
wants 11 position
a good CLASS
or a10medal in
CLASS 9
Olympic
Games, he should also set the goals for getting a position in Asian or National Games.
2. Elaborate
CBSE SAMPLE Arrangement
PAPERS of Competition
TEXTBOOK Sports persons perform better in competitions if there are
SOLUTIONS
elaborate arrangements of competition. However, an inexperienced sportsperson may not be able to
put up a good show.
Quest ion.14. What is t he import ance of sport s psychology?

Answer. The importance of sports psychology can be understood from the following points:
1. It analyses the behaviour of sportsmen.

2. It identifies talent for specific sports.
3. It creates a better learning situation.
4. It stabilises the performance of a sportsperson for a longer period.
5. It is important from the research point of view.
6. It encourages the players to perform better.
Quest ion.15. Explain any t hree t echniques of mot ivat ion for higher achievement in sport s.
Answer.Techniques of motivation for higher achievement in sports are
1. Healthy Sports Environment A healthy sports environment plays a vital role in motivating the
sportsperson. Healthy sport environment consists of proper humidity and temperature, smooth and
clean sports fields, good quality of sports equipment and other facilities. .
2. Positive Attitude For proper motivation, the coaches should try to encourage positive attitude among
sportspersons. Players must think positively.
3. Cash Prizes, Certificates and Trophies These are good incentives to sportspersons. Governments
offer cash prizes to sportspersons who win.
Quest ion.16. What is t he role of anxiet y in sport s?

Answer. Anxiety plays an important role in sports. It is an essential ingredient of any competitive situation.
Anxiety levels differ from athlete to athlete and from situation to situation. Athletes learn how to cope with
stressful and competitive situations and manage anxiety with or assistance from a coach, otherwise they
would not be able to give outstanding performances.
Quest ion.17. How can you manage anxiet y in sport s?

Answer. Anxiety can be managed by:
1. Keeping cool
2. Yogic meditation
NCERT SOLUTIONS
3. Biofeedback RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9
4. Following a behaviour modification strategy
5. Progressive
CBSE relaxation breathing
SAMPLE PAPERS TEXTBOOK technique
SOLUTIONS
6. Somatic adjustment (control of cognitive processes)
7. Guidance from a technically trained sports psychologist
Quest ion.18. What are general sport s et hics?

Answer. Sports ethics means the code of conduct of players, coaches, supervisors and administrators of
various organisations. Ethics such as honesty, fairplay, obedience of rules, discipline and many moral
behaviours are developed through participation.
Some common ethics related to sports are:
1. Winning and losing gracefully.

2. Getting recognition, name and fame without using unfair means.
3. Loyalty towards his/her team, game, institution or country.
Quest ion.19. What principles should be followed for goal set t ing?
Answer. Principles to be followed for goal setting are:
1. Make goals specific, measurable, and observable.

2. Clearly identify time constraints.
3. Use moderately difficult goals; they are superior to either easy or very difficult goals.
4. Write goals down and regularly monitor progress.
5. Use a mix of process, performance, and outcome goals.
6. Use short range goals to achieve long range goals.
7. Set team as well as individual performance goals.
8. Set practice as well as competition goals.
9. Make sure goals are internalised by the athlete.
10. Consider personality and individual differences in goal setting.
Quest ion.20. Explain any t wo t echniques t o manage st ress.

Answer. Two techniques to manage stress are:
1. Participation in Physical Activities Physical exercises of moderate to high intensity, like aerobic
exercises, are one of the”best methods to relieve stress. Physically fit persons are more resistant to
the effects of stress than others.
2. Achieve a High Level of Physical Fitness Achieving fitness is important to manage stress
NCERT SOLUTIONS whileRD
advantageously, notSHARMA CLASS Too
eliminating it totally. 12 littleCLASS
or too11severe CLASS
stress 10 CLASS
both lower 9
performance
in sports.
5 Marks Quest ions
Quest ion.21. Define sport s psychology and elucidat e it s import ance in t he field of sport s.
Answer. Sports psychology is the branch of applied psychology which deals with sports performance and
the behaviour of a player during training or competitions.
Importance of Sports Psychology is due to :
1. Learning of Motor Skills Sports psychology plays a major role in the learning of motor skills. Motor ;
skills learning depends on the dividual’s level of readiness.
2. Analysing the Behaviour of Sportsmen Performance of a player depends upon the behaviours which
are influenced by various factors such as sex differences, family conditions, personal background,
heredity, growth, physical and mental maturity levels etc.
3. Identifying Talent for Specific Sports Every sports has specific psychological demands, e.g. boxing
requires more aggressiveness, whereas archery and shooting require more concentration.
4. Stabilising the Performance for Longer Period It helps in stabilising the performance of a player for a
longer period. Then the performance of the player largely depends upon his psychological make up
and anxiety level.
5. Important from Research Point of View Sports psychologists works in very close proximity to
coaches to uplift the performance of players. Research findings help in promotion of sports and
games.
6. Encouraging the Players to Make a Comeback in Professional Sports Sports psychology
encourages the players, who, due to injury or some accident, are forced to take a long break from
their professional career, to return to their sport.
Quest ion.22. What is mot ivat ion? Explain different t ypes of mot ivat ion.
Answer. Motivation means to be inspired to do something. It is a kind of inner force which energises a man
to make constant effort.
According to Crook and Stein, “Motivation is any condition that might energise and direct our action.”
Types of Motivation
There are two types of motivation:
1. Intrinsic Motivation This motivation is within an individual and guides him/her to perform better. It is
based upon needs, interest, nature, emotions, social need etc. It also depends upon knowledge of
result, personal factor, competition zeal etc. He/she participates in sports for his/her own sake.
2. Extrinsic Motivation This motivation depends upon environmental factors. It has a great impact on an
NCERT SOLUTIONS
individual’s RD SHARMA
performance. It is of various CLASS 12 rewards,
types like CLASS 11 CLASS
punishment, 10participation,
active CLASS 9test
evaluation, teaching methods, equipment and surroundings etc.
Quest ion.23. Part icipat ion in sport result s in all-round development of personalit y. Just ify.
Answer. Games and sports are essential for the all- round development of personality. It is by participating
in games and sports that we can develop and maintain our health, keep our body alert, active, youthful and
energetic. Participation increases blood circulation and we get an increased supply of oxygen. This makes
a person healthier. Only a healthy person can work long, hard and cheerfully. An unhealthy person may not
take as much interest in work.
Games and sports have additional benefits to exercise as they are played in groups and in a healthy
competitive spirit. Among many other things, they help develop cooperation, quality of leadership, team
spirit and a willingness to submit to, and further, the rule of law. Games instil in participants the spirit of self-
reliance, justice, fair play and sporting spirit. They make people bold, adventurous, social, disciplined and
more conscious of their responsibilities towards society and the nation. People participating regularly in
games and sports have been found better equipped to fight superstitions, communalism, obscurantism and
a narrow approach to issues of national interest.
Games also help in overcoming feelings of violence, arrogance and superiority as these are purged by
providing them a sufficient outlet through them. A sports person may not lose his or her temper and morale
even in the face of defeat because he/ she would take it coolly, calmly and then would try to perform better
the next time. Players know that victory and defeat are two aspects of the same coin. There is more joy in
playing than in its end result. Thus, participation in sport results in all-round development of personality.
Physical Educat ion NCERT Solut ions RD Sharma Solut ions
We hope the Physical Education Class 12 Important Questions Chapter 11 Psychology and Sports help
you. If you have any query regarding Physical Education Class 12 Important Questions Chapter 11
Psychology and Sports, drop a comment below and we will get back to you at the earliest.
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Tagged With: CBSE 12 Psychology and Sport s., CBSE Class 12 Physical Educat ion
Learn CBSE
Questions Chapter 12 Training in Sports
Physical Educat ion Class 12 Import ant Quest ions Chapt er 12 Training in Sport s is part of Physical
Questions Chapter 12 Training in Sports.

Chapter 12 Training in Sports
1 Mark Quest ions
Question 1.
What do you mean by training?
Answer:
Training means to prepare someone for some assignment. Training is the process of preparation for some
task.
Question 2.
Write any two definitions of sports training.
Answer:
According to Mathew, “Sports training is the basic form of preparation of a sportsman.” According to Martin,
“It is a planned and controlled process to achieve goals in which the changes of motor performance and
behaviour are made through measures of content, methods and organisation.
Question 3.
What is sports training?
Answer:
Sports training is the physical, intellectual, technical, psychological and moral preparation of an athlete or a
player by means of physical exercises.
Question 4.
List two impacts of circuit training.
Answer:
It enhances cardiovascular fitness.

It enhances muscular endurance.
Question 5.
What is circuit training?
Answer:
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets
strength building and muscular endurance.
Question 6.
What is endurance?
Answer:
Endurance is the ability to do sports movements with the desired quality and speed under conditions of
fatigue.
Question 7.
What does the term ‘Fartlek’ mean and who developed this training method? All India 2017
Answer:
Fartlek is a Swedish term which means ‘speed play’ and has been used by distance runner for years. Fartlek
is a form of road running or cross country running in which the runner usually changes the pace significantly
during the run.
This method was introduced by O Astrand and Gosta Halner. It is good for aerobic and anaerobic fitness.
That is why it makes an athlete a better sprinter and a better long-distance runner.
Question 8.
What is speed?
Answer:
It is the ability to cover distance in minimum possible time or the ability to perform movement in the shortest
possible time.
Question 9.
What are pace races? (CBSE 2013)
Answer:
Pace races mean running the whole distance of a race at a constant speed. In pace races, an athlete runs
the race with uniform speed, generally 800m and above.
Very young children can maintain their maximum speed for 15 to 20m, whereas a well-trained athlete can
maintain maximum speed for 40m. Repetitions can be fixed according to the standard of the athletes.
Question 10.
What is flexibility?
Answer:
Flexibility is the ability to perform a joint action through a range of movement. It is needed to perform
everyday activities with relative ease. Flexibility tends to deteriorate with age.
Question 11.
What are the methods for developing flexibility?
Answer:
Methods for developing flexibility are –
Ballistic method
Slow-stretching method
Slow-stretching and Holding method
Post-Isometric stretching method ‘
3 Marks Quest ions
Question 12.
Explain the meaning of training.
Answer:
Training means to prepare someone for some assignment. It is the process of preparation for some task.
Many countries have recognised the importance of an effective training programme a wide range of
activities not only for success in major international competitions but also for the development of healthy
participants.
Question 13.
What is strength? What are the different types of strength?
Answer:
Strength is the ability of a muscle to exert force in single muscle contraction or it is the ability to overcome
resistance. Strength is an essential component of physical fitness.
Types of strength are
Maximum Strength
Explosive Strength
Strength Endurance
Static Strength
Question 14.
Explain the advantages of fartlek training, (CBSE 2012)
Answer:
Advantages of fartlek training are
It is good for increasing strength and cardiorespiratory endurance.

Several athletics can take part in the training programme at a time.
It does not require any equipment and can be organised easily.
This training method is not rigid; it is flexible in nature.
It improves the efficiency of the heart and lungs.
It provides experience of nature.
Question 15.
Explain interval training method. (All India 2017)
OR
Discuss any two methods of endurance development.
Answer:
1. Interval Training Method It is a type of training that involves a series of low to high-intensity exercise
workouts interspersed with rest of relief periods. The high-intensity periods are typically at or close to
ahaerobic exercise, while the recovery periods involve activity of lower intensity.
2. Fartlek Training Method Fartlek is a training method that blends continuous training with interval
training. It is a form of speed training that can be.effective in improving an individual’s speed and
endurance. Many runners, especially beginners enjoy fartlek training because it involves speed work. It
is more flexible and notas demanding as-traditional interval training. Another benefit is that it can be
done on all types of terrains-roads, trails or even hills.
Question 16.
What is strength? Discuss any two types of exercises used for strength development.
OR
Explain what is strength and write the -‘ methods of impraving strength. (All India 2016)
Answer:
Strength is the ability of a muscle to exert force in single muscle contraction or it is the ability to overcome
resistance. Strength is an essential component of physical fitness.
Types of exercises for strength development% are
1. Isometric Exercises Tso’ means ‘constant’ and ‘metric’ means ‘length’. An isometric contraction
occurs when there is tension on a muscle blit no movement is made, causing the length of the muscle
to remain the same.
2. Isotonic Exercise Isotonic exercise is a form of exercise which involves controlled contraction and
extension of muscles and- mobilisation of the joints around those muscles.
3. Isokinetic Exercises Isokinetic exercises are performed on specially designed machines. These
exercises were developed by Perrine in 1968. In these exercises, there is movement along with
continuous tension in both flexor and extensor muscles.
Question 17.
Differentiate isometric and isotonic exercises. (Delhi 2016)
Answer:
An isometric contraction occurs when there is tension on a muscle without any movement. The length of
the muscles remains constant. Isotonic exercises involve controlled contraction and extension of muscles
and mobilisation of the joints around those muscles. A comparison between their characteristics is given
below
S.No. Isomet ric Exercises Isot onic Exercises
Sometimes equipment is required to perform

(i) Less or no equipment required.
them.
(ii) It develops static strength. It develops dynamic strength.
Muscles which are used in this exercise gain

(iii) It needs less time.
most strength.
Question 18.
Explain the physiological factors determining speed.
OR
What are various factors of speed?
OR
Explain the types of speed.
OR
Write in brief about any three physiological factors determining speed. Delhi 2016
Answer:
The various factors of speed are
1. Reaction Speed It is the ability to respond /to a given stimulus as quickly as possible. In sports,
reaction ability is not only significant to react quickly to a signal, but it should also be accurate
according to situation.
2. Movement Speed It is the ability to do a single movement m the minimum time. Movement speed is of
high relevance in sports like jumping, throwing, kicking, boxing etc.
3. Acceleration Speed It is the ability to increase speed from minimum to maximum. This form of speed,
to a great extent, depends upon explosive strength, frequency of movement and technique. This
ability is important in swimming, hockey, football, gymnastics etc.
4. Locomotor Ability It can be defined as the ability to maintain maximum speed of locomotion over a
period of time as far as possible. This ability is very important in races, speed skating, swimming,
hockey, football etc.
5. Speed Endurance It is the ability to do sports movements with high speed under conditions of fatigue.
Speed endurance is a combination of speed and endurance abilities. This ability depends upon
anaerobic capacity, psychic factors and level of skill.
Question 19.
Define speed. Explain the methods of speed development. (Delhi 2016, 15)
OR
How do acceleration runs and pace races develop speed?
Answer:
Speed It is the ability of an individual to cover maximum distance in minimum possible time. Developing
Methods
1. Acceleration Run Acceleration runs are usually adopted to develop speed specially in attaining
maximum speed from a stationary position. Before acceleration runs, proper warm up must be done.
After every acceleration run, there should be a proper interval so that the athlete may start the next
run without any fatigue. Generally, the athlete should take rest of 4 to 5 minutes in between the runs.
2. Pace Races Pace races mean running the whole distance of a race at a constant speed. In pace
races, an athlete runs the race with uniform speed, generally 800 m and above. Very young children
can maintain their maximum speed for 15 to 20m, whereas a well-trained athlete can maintain
maximum speed for 40m. Repetitions can be fixed according to the standard of the athletes.
Question 20.
Briefly explain different types of coordinative abilities. (All India 2016)
Answer:
The different types of coordinative abilities are
1. Differentiation Ability It is the ability to achieve a high level of fine-tuning or harmony of individual
movement phases and body part movements.
2. Orientation Ability It is the ability to determine and change the position and movements of the body in
time and space in relation to a definite of action e.g. playing field, boxing ring, apparatus and a moving
object e.g. ball, opponent, partner.
3. Coupling Ability It is the ability to coordinate body part movements (e.g. movements of hand, feet,
trunk etc) with one another and in relation to a definite goal-oriented whole body movement. Coupling
ability is especially important in sports in which movements with a high degree of difficulty have to be
done e.g. gymnastics, team games.
4. Reaction Ability It is the ability to react quickly and effectively to a signal.
5. Balance Ability It is the ability to maintain balance during whole body movements and to regain
balance quickly after balance disturbing movements.
6. Rhythm Ability It is the ability to perceive an externally given rhythm and to reproduce it in motor
action.
7. Adaptation Ability It. is the ability to adjust or completely change the movement programme during
movement on the basis of changes or anticipated changes in the situation.
Question 21.
Suggest different ways to improve reaction ability of a player. (CBSE 2013)
Answer:
Improved reaction ability is a performance prerequisite to do motor actions under given ‘ conditions in
minimum time. There are two methods for improving this.
They are
1. Acceleration Runs They test the ability to achieve high speed of locomotion from a stationary
position or from a slow-moving position. Acceleration ability is improved indirectly by improving on
explosive strength, technique and movement frequency.
2. Pace Races Pace races mean running the whole distance of a race at a constant speed, In pace
races, an athlete runs the race with uniform speed, generally 800 m and above. Very young children
can maintain their maximum speed for 15 to 20m, whereas a well-trained athletes can maintain
maximum speed for 40m. Repetitions can be fixed according to the standard of the athletes.
5 Marks Quest ions
Question 22.
Define strength. Explain the details of strength training methods with the advantages and disadvantages of
each.
Answer:
Strength is the ability of our muscles to overcome resistance.
We use the following methods of strength development
(i) Isometric Exercises ‘Iso’ means constant’ and ‘metric’ means ‘length’. An isometric contraction occurs
when there is tension on a muscle but no movement is made, causing the length of the muscle to remain the
same.
Develops static strength.

Needs less time.
Can be performed anywhere because no equipment is required.
Disadvantages
Muscles gain most strength at the angle used in exercise.

AvQid if you have heart problems as they cause a rise in blood pressure due to a drop in blood flow
to the muscle during the contraction.
(ii) Isotqnic Exercises Isotonic exercise is a form of exercise which involves controlled contraction and
extension of muscles arid mobilisation of the joints around those muscles. . .
Advantages
1. Strengthens the muscle throughout the range of motion.

2. Can be adapted easily to suit different sports.
Disadvantages
1. Muscle soreness after exercise because of the high, stress level.

2. Muscles gain dynamic strength when
3. they are at their weakest point of action.
(iii) Isokinetic Exercises isokinetic exercises . are performed on’ specially designed machines. These
exercises were developed by Perrineiri 1968. In these exercises, there is movement along with continuous
tension in both flexor and extensor muscles.
Advantages
They develop a high level of dynamic as well as explosive strength.

These are effective for almost every game. Disadvantages
They require special types of equipment.
They must be performed under observation of a coach.
Question 23.
Draw ten stations circuit training programme for improving the jumping ability of a player, (CBSE 2013)
Answer:
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets
strength building and muscular endurance. An exercise circuit’ is one completion of all prescribed exercise in
the programme. When a circuit is complete, one begins the first exercise
again for the new circuit. A specific circuit, however, can consist of several exercises involving the same
muscle groups.
An example of circuit training is given below
Question 24.
Define flexibility and explain the methods of flexibility development. (Delhi 2015)
Answer:
Flexibility is the range of movement. It is the ability of joints to move in the maximum range.
Developing methods of flexibility are
1. Ballistic Method It is the oldest form of doing stretching exercises. This method involves jerk in
movement. A joint or muscle is stretched with just rhythmic actions or movements around a joint.
Before performing such exercise, the appropriate warm-up is essential.
2. Slow-Stretching Method In this method, the muscle or joint involved is stretched to the maximum
possible limit using slow movement. It has an advantage over the ballistic method as it minimises the
chances of overstretching of the muscle or joint, preventing injury to the tissue.
3. Slow-Stretching and Holding Method It is the extension of slow- stretching method. Here the muscle is
stretched to its maximum limit and then the position is held for few seconds before returning to the
original position.
4. Post-Isometric Stretching This method of flexibility development is based on the principle of
proprioceptive neuromuscular facilitation. In this procedure, the muscle is first contracted maximally
for 6-8 seconds using isometric method.
5. Then the muscle is gradually stretched to its maximum limit and is held in this position for 8-10
seconds. This process is to be repeated 4 to 8 times for each muscle group.
Question 25.
Draw a circuit training plan for developing strength among school children. (CBSE Model Question Paper
2015)
Answer:
A circuit training plan for developing strength among school children is given below
1 Mark Quest ions

Quest ion.1. What are pace races? [CBSE 2013]
Answer. Pace races are an effective training method for improving speed endurance. A pace race generally
means running a race of 800 metres or more at a uniform speed, with another athlete running 10-15 metres
ahead of the other athletes who sets the pace of running. This uniform speed running is repeated at
intervals fixed according to the standard of the athlete.
Quest ion.2. Define cardiovascular endurance. [CBSE2012]

Answer. It is the ability of the heart, lungs and blood vessels to supply a sufficient amount of oxygen and
nutrients to the cells to meet demands of activities for prolonged performance or large muscle dynamic
exercises at moderate to high levels of intensity.
Quest ion.3. What is t he int erval t raining met hod? [CBSE 2011]
Answer. Interval training method is called terrace training. It is a training of the heart through endurance
training and based upon the effort and recovery principle.
Quest ion.4. What is sport s t raining?

Answer. Sportstraining is a specialised process of all round physical conditioning aimed at the preparation
of sportspersons for improving performance in games and sports.
Quest ion.5. What is speed?
Answer. Speed is the ability of an individual to perform a movement of the same pattern at a faster rate.
Quest ion.6. What is flexibilit y?

Answer. Flexibility is the range of movement of joints. Flexibility can be defined as the ability to execute
movement with greater amplitude or range.
Quest ion.7. What is endurance?

Answer. Endurance is the ability of an individual to sustain any activity for a longer period. It also means the
ability to resist fatigue.
Quest ion.8. What is fart lek t raining?

Answer. Fartlek is a Swedish word which means speed play. In this method, pace and speed are not pre-
planned. An individual can change his speed according to the surroundings (hills, forests, rivers, muddy
roads, metal roads, grassy ground etc). .
Quest ion.9. What is circuit t raining?

Answer. Circuit training is a formal type of training in which an athlete goes through a series of selected
exercises that are arranged in a circuit. There are usually 5 to 10 stations in a circuit.
Quest ion.10. What do you mean by t raining?

Answer. Training means to prepare someone for some assignment. Training is the process of preparation
for some task.
Quest ion.11. Writ e any t wo definit ions of sport s t raining.

Answer. According to Mathew “Sports training is the basic form of preparation of a sportsman.”
According to Martin, “It is a planned and controlled process to achieve goals in which the changes of motor
performance and behaviour are made through measures of content, methods and organisation.”
Quest ion.12. List any four t raining met hods.

Answer. Some useful training methods are (any four)
1. Circuit training
2. Interval training
3. Continuous training
4. Fartlek training
5. Weight training
Quest ion.13. What are t he met hods for developing flexibilit y?
Answer. Methods for developing flexibility are
1. Ballistic method
2. Static stretching method
3. Dynamic stretching method
4. Proprioceptive neuromuscular facilitation technique
3 Marks Quest ions

Quest ion.14. Suggest different ways t o improve react ion abilit y of a player. [CBSE 2013 Modified]
Answer. Improved reaction ability is a performance prerequisite to do motor actions under given conditions
in minimum time. There are two methods for improving this. They are:
1. Acceleration Runs They test the ability to achieve high speed of locomotion from a stationary
position or from a slow moving position. Acceleration ability is improved indirectly by improving on
explosive strength, technique and movement frequency.
2. Short Sprints For direct improvement of acceleration, short sprints of 25 to 80 m are the best means.
The maximum speed achieved by a sprinter from a stationary start is for about 6 sec. Various
researches have shown that during a sprint run the speed also increases with time.
At the end of 1st sec the approximate speed is 55% of maximum.
At the end of 3rd sec the approximate speed is 91 % of maximum.
At the end of 5th sec the approximate speed is 99% of maximum.
Quest ion.15. Briefly explain t he advant ages of fart lek t raining. [CBSE 2012 Modified]
Answer. Advantages of fartlek training are:
1. It is good for increasing strength and cardiorespiratory endurance.

2. Several athletics can take part in the training programme at a time.
3. It does not require any equipment and can be organised easily.
4. This training method is not rigid; it is flexible in nature.
5. It improves the efficiency of the heart and lungs.
6. It provides experience of nature.
Quest ion.16. Explain t he meaning of t raining.

Or
What do you underst and by t he t erm sport s t raining?
Answer. The word training means to give practical and theoretical knowledge of a specific field. But in
physical education, training is a scientific and systematic way to enhance sports performance. The training
methods are based upon scientific principles in a systematic order. In other words, we can say that these
are the methods to improve general and specific performance in games and sports.
Quest ion.17. Different iat e isomet ric and isot onic exercises.
Answer. Isometric is derived from a latin word which means some length. Therefore, in these exercises, the
length of muscles remains the same during workout. These exercises have no external movements and
work done is zero, hence these are not visible to others.
Isotonic is derived from a latin word which means some tension. In these exercises, the muscular group has
tension along with movement. In isotonic exercises, the length of muscles changes (shortens or lengthens)
during action along with tension in them.
A comparison between their characteristics is given below:
Quest ion.18. Elucidat e any t wo principles of sport s t raining.

Answer. Two principles of sports training are:
1. Principle of Progression The principle of progression also makes us realise the need for proper rest
and recovery. The overload should not be increased too rapidly. If the overload is increased too
rapidly, it may result in injury or muscle damage.
2. Principle of Specificity Principle of specificity states that exercising a certain part of component of
the body primarily develops that part. It means that to become better at a particular exercise or skill,
you must perform that exercise or skill.
Quest ion.19. Discuss t wo t ypes of flexibilit y.

Answer. Two types of flexibilities are
1. Active Flexibility It is the ability to do movement for a longer distance without external help e.g.
exercise without partner. .
2. Passive Flexibility It is the ability to do movement for a greater distance with external help e.g.
stretching exercise with the help of a partner. It is always more than active flexibility.
Quest ion.20. What are various’ fact ors of speed?
Or
Explain t he t ypes of speed.
Answer. The various factors of speed are:
1. Reaction Time Time taken to respond to a given stimulus, e.g. start in races.
2. Acceleration Ability Ability of the body to achieve maximum possible speed in’minimum possible time
e.g. 50 m run, 60 m run, 80 m run etc.
3. Speed of Movement Time taken by a muscle or group of muscles to complete a movement e.g. 100
m race from start to finish.
4. Locomotor Ability Ability of the body to maintain maximum speed for maximum duration e.g.
maintenance phase in 100 m race.
5. Speed Endurance Ability of the body to perform any movement speedily under the condition of
fatigue e.g. pace races.
Quest ion.21. Explain t he concept of fart lek t raining.

Answer. Fartlek is a Swedish term which means speed play. In such type of training, an athlete can adopt
any pace as .per his wish and ability to complete a specific distance. The main aspect of this training is that
he has to cover the distance in fixed time. He can also change his speed or pace according to the various
geographical surroundings like hills, rivers, forests, muddy roads and grassy grounds etc. During fartlek
training, the rate of heartbeat should range between 140-180 beats/min. It improves the efficiency of the
lungs and heart for an activity for duration of not less than 15 min.
Quest ion.22. How would you t rain for developing speed?

Or
Explain t he various met hods of speed development .
Answer. Speed is the ability of moving a body part or the whole body with the greatest possible speed or
velocity.
To develop speed, we can use the following methods :
1. Acceleration runs (sprints)

2. Pace races (speed endurance)
For developing speed in sprinting and running over distances of 800 m or more
1. An athlete should commence his training with around 75% of his maximum speed.
2. He should move gradually towards 100% of his maximum speed.
3. The total number of runs per unit (in one day) should be between 6 and 12, depending upon the
capacity of the athlete.
4. Acceleration runs should be started after proper warming up.
5. Training at maximum speed in early morning should be avoided.
6. In case of pain or cramp in muscles, training should be discontinued.
Quest ion.23. Define speed. Explain t he met hods of speed development .

Or
How do accelerat ion runs and pace races develop speed?
Answer. Speed It is the ability of an individual to cover maximum distance in minimum possible time.
Developing Methods
1. Acceleration Runs A good athlete generally accelerates ter the first 30-60 “m, so the acceleration
should be performed for 30-60 m only.
Intensity — High; 90% and above nature

2. Pace Races When an athlete has accelerated to his maximum speed, he should maintain this speed
for maximum duration without any slowing down. The method to be followed in these – races involves
the following.
(i) Intensity should be 60-80%
(ii) Repetitions should be 2-6
(iii) Distance should be 60-600 m
In pace races, the speed can be increased by
• increasing the stride length.
• lifting the knee higher.
• developing coordination between arms and legs.
Quest ion.24. Explain t he t erm ‘warming up’. What are it s advant ages?
Answer. Warming up is a process in which muscles are warmed up by running, jogging and performing some
freehand exercises prior to training or competition.
A warming up session is divided int o t wo part s:
1. General warming up
2. Specific warming up .
Warming up should not be less than 15 min and not more than 40 min.
Advant ages:
1. It raises the body temperature.

2. It creates tension in the muscles and makes the joints comparatively active.
3. It improves metabolic reaction.
4. It reduces the chances of muscular injuries.
Quest ion.25. What is st rengt h? Discuss any t wo t ypes of exercises used for st rengt h development .
Answer. Strength It is the ability of muscles to overcome resistance. It is the ability of an individual to work
against resistance, e.g. various throws and jump events, swimming etc.
Types of exercises for strength development are:
1. Isometric Exercises or Static Contraction The literal meaning of the word isometric is constant length,
i.e. iso means constant and metric means length.
In this contraction, muscles work against a resistance but there is no change in the length of muscle.
No external movement is visible to a third person, e.g. leg press, pushing a wall, squat position, holding
leg at 45°.
2. Isokinetic Exercises The literal meaning of the term isokinetic is constant speed, i.e. iso means
constant and kinetic means motion.
It is defined as maximal contraction with constant speed over the full range of movement, e.g. cycling,
arm stroke jn butterfly style swimming etc.
Quest ion.26.Discuss t he cont inuous t raining met hod in det ail.

Answer.In this method, exercise is done for a long duration without giving any break or pause in between
the exercise. It is of three types
1. Slow Pace Continuous Method In this method,

Intensity (rate of doing work) —Low
Distance — Long (10-30 km)
Heart rate — 140-160 beats/m in
2. Fast Pace Continuous Method
Intensity — High
Distance — Less (2-10 km)
Heart rate— 160-180 beats/min
3. Variable Pace Method
Intensity— Between low and high
Distance — 8-20 km
Heart rate— 140-180 beats/min (1×3)
Quest ion.27. Discuss any t wo met hods of endurance development .

Answer.
1. Interval Training Method In this method, the whole workload is divided into smaller load periods with a
rest period in between them. Incomplete recovery is given in intervals.
In this method, heart rate increases from normal to 180 beats/min. The bouts of load are repeated
when the heart rate comes down to about 120 beats/min.
Interval training method is of two types
(a) Slow or Extensive Interval Method
Intensity — Low (60-80%)
Distance — 400-800 m
Frequency — 15-25 repetitions
(b) Fast or Intensive Interval Method
Intensity — High (80-100%)
Distance — 50-400 m,
Frequency — 8-12 repetitions
2. Fartlek Training Method
Fartlek training was introduced by Dr Astrand. In this training, the athlete can run at any pace, can
select any path, can run for any distance, but the course has to be completed in the specified time.
The training involves running through streets, woods, river or seaside, running up and down a hill, forest
and muddy track etc.
5 Marks Quest ions

Quest ion.28. Draw t en st at ions circuit t raining programme for improving t he jumping abilit y of a player.
[CBSE2013]
Answer. Circuit training is a very popular and effective method of training for the improvement of physical
fitness components. In circuit training, several exercises are done one after the other. Completion of one
set of each exercise in rotation is called one round. There are normally three or more rounds in circuit
training which consists of 7-12 exercises generally.
The exercises in a circuit are arranged in such a manner that different muscle groups are exercised in
rotation. A specific circuit, however, can consist of several exercises involving the same muscle groups. An
example ofciituit training is given below.
Quest ion.29. Define t he t erm st rengt h. Draw 8 st at ions circuit t raining programme for upper body st rengt h.
[CBSE 2012]
Answer. Strength It is the ability to resist stress. It is the ability of the muscles to overcome resistance.
Strength of the body can be measured in pounds or dynes.
8 Stations Circuit Training Programme:
Quest ion.30. Explain t he concept of sport s t raining.

Or
Discuss about t he t hree periods of a sport s t raining programme.
Answer. Training is based upon scientific principles in a systematic order. In other words, we can say that
sports training consists of methods to improve general and specific performance in games and sports. It
gives us knowledge regarding performance and it also guides us how to improve further through different
ways.
Sports training consists of training periods which are split into training sessions which are further divided
into training schedules. In the training periods, work/load is performed. It is performed in a progressive way
through macro, mesoand micro cycles. The training period is a long process which may extend to one year
or more.
Training Programme Basically, a training programme can be divided into three periods
1. Preparatory Period In this period, the player achieves the physical fitness and skill efficiency
necessary for competition.
It is practiced in three phases:
(a) Phase I In this phase, the player develops general abilities relating to physical fitness like basic
skills. It is perfected after about four to six month’s practice.
(b) Phase II In this phase, the player develops specific fitness abilities like speed, flexibility and
coordination. It is about two month’s practice.
(c) Phase III In this phase, the player develops tactics and strategies and achieves perfection for
competition.
2. Competition Period In this period, the player actually plays in competition and aims to achieve top
performance in competition. It is practiced in two phases
Phase I In this phase, special attention is given towards specific exercises, skills and techniques,
practical application of tactics in a game etc.
4 Phase II In this phase, there is actual competition for the players.
3. Transitional Period This is the relaxation period after each competition.
Quest ion.31. Define st rengt h. Explain t he det ails of st rengt h t raining met hods wit h t he advant ages and
disadvant ages of each.
Answer. Strength is the ability of our muscles to overcome resistance, We use the following methods of
strength development
1. Isometric Exercises They are those exercises in which the length of the muscles remain the same
during workout. No external movement is visible to a third person. During an isometric contraction, the
muscle develops tension but does not change its length. In isometric exercises, special instruments
may be used, e.g. power rack.
Advant ages:
(a) They can be performed anywhere.
(b) In these exercises, less time is required.
(c) In these exercises, less equipment is required.
(d) They develop a high level of static and maximum strength.
Disadvant age: It raises the blood pressure, and therefore it is not recommended for heart patients.
2. Isotonic Exercises These are exercises in which movements are clearly visible in the concerned body
part. Length of the muscles changes and work done is clearly visible. These exercises help muscles to
also improve their flexibility along with developing strength in them.
Isotonic contractions are of two types:
(a) Concentric (b) Eccentric
Advant ages:
(a) They develop dynamic strength.
(b) They contribute to hypertrophy of muscles.
Disadvant ages:
(a) In these exercises, there are chances of strain and stress injuries.
(b) In these exercises, usually some equipment is required.
3. Isokinetic Exercises In these exercises, there is movement along with continuous tension in both
flexor and extensor muscles. Here, both the flexor and extensor muscles develop tension ” along with
full range of movement (may be upward or downward) simultaneously. These require special
equipment, e.g. cycling upward, swimming, weight training machines etc.
Advant ages:
(a) They develop a high level of dynamic as well as explosive strength,
(b) These are effective for almost every game.
Disadvant ages:
(a) They require special types of equipment,
(b) They must be performed under observation of a coach.
Quest ion.32. Explain circuit t raining met hod in det ail.

Or
How does circuit t raining develop st rengt h, speed and endurance?
Answer. Circuit training programme was designed by GT Adamson and RE Morgan in 1957. It is very
effective method for strength, speed and endurance development. Circuit training is a formal type of training
in which an athlete goes through a series of selected exercises that are arranged in a circuit with 5 to 10
stations.
Classification of Circuit Training:
1. General Circuit Training In this type of training, different muscle groups are given exercises in rotation.
Number of stations – 5-10
Intensity Frequency – 60-80%
Frequency – 3 days per week
Exercise performed – 30 sec, 1 min
Rest between two stations -5 to 15 sec
Rest between two circuits- 2 to 5 min
2. Specific Circuit Training In this training, specific muscle groups are given exercises at every station.
Exercises are also similar to competitive stress e.g. circuit training for football, volleyball, badminton
etc.
Not e: EP represents exercises to be performed, Ml represents muscles involved, CD represents

physical fitness component developed.
Advant ages of Circuit Training:
1. A single teacher can supervise the training programme.

2. A large number of athletes (20-30) can be accommodated.
3. It can be performed anywhere — indoor, outdoor, on rooftop etc.
4. Any specific component of physical fitness can be developed.
5. Intensity or load can be increased if required.
6. All muscles of body can be exercised.
7. It is an interesting method of training.
8. It can be performed in bad weather also.
Quest ion.33. Define flexibilit y and explain t he met hods of flexibilit y development .
Answer. Flexibility is the range of movement. It is the ability of joints to move in the maximum range.
Types of Flexibilit y:
1. Active Flexibility It is performed without external help or self-movement of a part to the maximum
range.
2. Passive Flexibility It is the ability of joints to move in their maximum range with external help.
Developing Met hods of Flexibilit y:
1. Ballistic Method In ballistic method, the movement is performed with a swing in a rhythmic way.
2. Static Stretching Method In this method, the joint is stretched and held for 10 to 30 sec.
3. Dynamic Stretching Method In this method, activities are performed with a motion or movement in a
full range.
4. Post Isometric Stretch or PNF Technique This method is based on the principle of proprioceptive
neuromuscular facilitation. PNF is a more advanced technique that involves both stretching (static +
dynamic) techniques and contraction of the muscle groups being targeted. For gaining flexibility in the
shortest possible time, PNF technique is the most appropriate method for developing flexibility.
Physical Educat ion NCERT Solut ions RD Sharma Solut ions
We hope the Physical Education Class 12 Important Questions Chapter 12 Training in Sports help you. If you
have any query regarding Physical Education Class 12 Important Questions Chapter 12 Training in Sports,
drop a comment below and we will get back to you at the earliest.
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NCERT SOLUTIONS RD SHARMA CLASS 12 CLASS 11 CLASS 10 CLASS 9

CBSE SAMPLE PAPERS TEXTBOOK SOLUTIONS

Physical Education Class 12 Important Questions

= 180 × 100/2 × (54 + 50 + 46) = 60

3 Marks Quest ions

Pull-ups (for boys)/Flexed arm hang (for girls)

Chair Stand Test for lower body strength.

5 Marks Quest ions

Test 1 tests the strength of the abdominal and psoas muscles.

This t est has t he following six it ems

The stepping process is performed in four parts in the following sequence

One foot is placed on bench.

A Physical Fitness Index (PFI) is computed, utilising the following formula

The tests are

Chair Stand Test – testing lower body strength

Value Based Quest ions

Pull-ups (for boys) / Flexed arms hang (for girls)

Quest ion.2. What is t he meaning of t he t erm ‘measurement ’ in sport s?

CBSE SAMPLE PAPERS TEXTBOOK SOLUTIONS

3 Marks Quest ions

1. Pull-Ups for boys/Flexed arm hang for girls

Test 1 tests the strength of the abdominal and psoas muscles.

1. Chair stand test for lower body strength.

1. Increasing the heart rate and stroke volume.

Test 1 tests the strength of the abdominal and psoas muscles.

Quest ion.19. Explain AAHPER physical fit ness t est .

Quest ion.20. Explain t he measurement of cardiovascular fit ness Harvard st ep t est .

CBSE SAMPLE PAPERS TEXTBOOK SOLUTIONS

Purpose This test measures lower body flexibility.

CBSE SAMPLE PAPERS TEXTBOOK SOLUTIONS

Physical Education Class 12 Important Questions

3 Marks Quest ions

5 Marks Quest ions

CBSE SAMPLE PAPERS

Women are not as strong as

Strength because they have greater mass is less. On average,

strength possessed by men.

In intense exercises, men have

The respiratory functions in

The endurance level in men is The endurance level in women

Men have longer and stronger Women’s bones and ligaments

centre of gravity, they have of gravity that provides better

Value Based Quest ions

It improves the cardiovascular system.

1 Mark Quest ions

Quest ion.2. Define physiology and sport s.

Quest ion.3. How much blood is found in a normal human being?

Quest ion.4. What is t he syst olic pressure exert by t he blood?

Quest ion.5. St at e t he amount of blood pumped in one vent ricle beat .

3 Marks Quest ions

Quest ion.9. Explain t he effect s of ageing on muscle size and st rengt h.

Quest ion.10. Specify t he role of physiology in exercise and sport s.

5 Marks Quest ions

CBSE SAMPLE PAPERS TEXTBOOK SOLUTIONS

Physical Education Class 12 Important Questions

3 Marks Quest ions

5 Marks Quest ions

1 Mark Quest ions

Quest ion.2. Elucidat e project ile mot ion.

Quest ion.3. Define linear mot ion.

Quest ion.5. Enlist t he met hods of reducing frict ion.

1. Polishing surfaces in contact

CBSE SAMPLE PAPERS TEXTBOOK SOLUTIONS

Quest ion.10. Enumerat e t he laws of mot ion.