Class 11 PE Premium Notes %7C 2023-24 By Zaki Saudagar

PHYSICA
EDUCATION
BEST
HYSICALNOTES
EDUCATION
EDUCATION
Zaki Saudagar
PHYSICAL
CLASS 11 | CBSE 2023-24
Copyright © Zaki Saudagar Platform
Unit 1 | Changing Trends & Career in P.E.
Meaning of Physical Education

1. The concept of ‘physical education’ is in use from ancient times as physical fitness
2. The foundation of physical education was laid in ancient Greece when philosophers.
3. Physical education develops a child physically, mentally, socially and emotionally and prepares
him/her to face various challenges in life.
Aim of Physical Education
Different people have expressed their

opinion in their own ways about the
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aims of physical education.
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‘‘The aim of physical education is to
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make every child physically, mentally
and constitutionally fit. To develop in
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him/her such personal and social
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qualities that will help him/her to live
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happily with others and build him up as
a good citizen.’’
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Objective of Physical Education
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1. Physical Development : It is the first and foremost objective of physical education. This refers to the
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proper growth of the body.
2. Social Development: This objective is related to the development of social skills that are needed to live
in society. Social qualities like cooperation, courtesy, sportsmanship, tolerance, friendship, sincerity and
adjustment are essential to live in society.
3. Emotional Development : This objective relates to bringing about emotional development so that an
individual is able to deal appropriately with various emotions. Every individual has various types of
emotions like jealousy, hate, fear, anger, love, pleasure, distress, hope etc. It is essential that an individual
is able to express, manage and control emotions depending upon the situation.
4. Mental Development : This objective is related to the mental development of an individual by developing
positive thoughts, behaviour, attitude, alertness of mind, concentration, confidence and calculated
movements.
Development of Physical Education in India
1. India progressed in all aspects after getting independence in
1947. In the field of PE numerous schemes were introduced by
Government of India.
2. In 1948, Government of India was setup Central Government
Physical Education Committee also known as Tara Chand
Committee which recommends Central Institute of Physical
Education and Recreation and improvement of standards of
games and sports in India.
3. In 1950, Central Advisory Board of PE was setup with a
purpose to advise the government regarding physical education
issues. One of the important objective of the board was to
introduce PE Subject a. Compulsory subject at elementary ,
middle & senior secondary level. To promote indigenous physical
activities, Central Advisory Board of Physical Education
prepared National Plan of Physical Education and Recreation in
1956.
Development of Physical Education in India

4. First Asian Games were held in 1951 at New Delhi which motivate
Indian youth to participate in games and sports at International level.
5. National Institute of Sports (NIS) was setup in 1961 at Moti Bagh,
Patiala, Punjab to produce qualified coaches in different games and
sports.
6. In 1954, All India Council of Sports came into existence with a
purpose to link between Government & National Sports Federations in
order to assistant in financial matters. Under All India Council of Sports,
State Sports Council and District Sports Council were established.
7. After 10 yrs of Independence in 1957, Minister of Education &
Culture, Government of India established First College of Physical
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Education as Lakshmibai College of Physical Education (LCPE) at
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Gwalior, Madhya Pradesh. In 1973, Lakshmibai College of Physical
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Education was renamed to Lakshmibai National College of Physical
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Education (LNCPE)
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8. In 1958 Ministry of Education, established Sports and Youth Welfare
Department to promote Physical Education in India
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9. National Fitness Corps was established in 1965 with object to make
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youth physically strong. In 1970-71 Rural Sports tournament scheme
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was introduced by the government with purpose to involve rural youth
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and spot natural talent
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10. To enhance women participation in sports National Sports
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championship was started in 1975.
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11. In 1982, Asian Games were held in India which give huge boost in
infrastructure and facilities related with sports.
12. In 1984 Sports Authority of India (SAI) was established under the
Department of Sports to maintain and proper utilization of sports
infrastructure which was build for Asian Games. SAI has two objectives
one is to promote sports and achieve sports excellence at national and
international level.
13. In 1987, Society for National Institutes of Physical Education and
Sports (SNIPES) was merged with Sports Authority of India (SAI) to
promote and develop sports awareness among peoples. XIX
Commonwealth Games 2010 was conducted in New Delhi. In 2018 CBSE
launched Physical Education as Compulsory subject in class IX to XII as
mainstreaming Health, Physical Education.
14. National Education Policy 2020 included several key points that are
instrumental for the holistic development of a child. By eliminating the
rigid separation between curricular and extracurricular activities, the
NEP acknowledges sports to be equally important as any other subject
like English or Science.
Career options in Physical Education

- Mainly, there are two types of career options in the field of physical education. The first type of
career options are related to teaching and coaching of physical education. These are called
traditional careers in physical education.
- The second type of career options are related to emerging careers in physical education i.e.,
health related careers, administration related careers, sports performance related careers and
media related careers etc.
Teaching Career
Teaching opportunities in the field of
physical education at different levels are
described as follows:
(a) Elementary School
(b) Middle School
(c) High School
(d) Senior Secondary School
(e) College and University Health Career
Teaching Career The very first and significant area under health
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related careers is health and weight control clubs.
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Teaching opportunities in the field of The facilities to play various games, such as squash,
tennis & swimming pools etc. are usually provided.
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physical education at different levels are
Other facilities like whirlpool, saunas, steam rooms
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described as follows:
and massage are also offered.
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(a) Elementary School
(b) Middle School In health clubs, where weight control and nutritional
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(c) High School counselling are main concerns, physical educators
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(d) Senior Secondary School may evaluate the client's' dietary habits.
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(e) College and University As the interest in being Fit and healthy in our
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society grows, job opportunities also appear
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excellent.
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Teaching Career
Communication Media
Administration Related Career Opportunities
are available in various fields, such as The communication media i.e., television, radio,
sports administration, management of newspapers & magazines, etc. have contributed to
sports clubs and facilities, sports marketing the enhancement of various career opportunities in
and promotion etc. sports communication.
The careers related to administration in There are various careers related to communication
physical education are such as: media. These are stated below:
(a) Department of Physical Education. (a) Sports Journalism
(b) Sports Department. (b) Book writing
(c) Industrial Recreation. (c) Sports Photography
(d) Sports Facilities Management. (d) Book Publishing
(e) Sports Broadcasting
Changing trends in Sports
Sports industry of present times is continuously evolving. This evolution is changing the past trends
in the sports and these amendments are sometimes for the betterment of the players.
Playing surface
Playing surface means any outdoor area used or capable of
being used for any organised sport or recreation. Playing
surface is an important factor which affects the performance
of an individual, in modern times when the course of the
sports has been totally changed due technical advancements,
the changes in the playing surfaces also become very
important, specially in athletics.
Wearable Gears & Sports Equipment

Sports equipment is constantly advancing thanks to the
evolution of technology, and coaches are taking notice.
There are several smart sports gear products able to
track an athlete’s performance and allow coaches to help
enhance their abilities.
InfoMotion Sports created a basketball which measures
the player’s ball-handling skills.
For tennis players, Babolat created a useful tool, called
the Play Pure Drive tennis racquet.
As a result of recent advances in technology, smart
sports gear now provides better safety and wellness to
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athletes and their coaches.
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Technical Adv in sports
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Within the last five years, the athletic world has
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been entirely transformed by emerging sports
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technology. These technologies make it easier than
ever for fans to get into the game, and for athletes
to optimise their performance.
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Sensors
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Sensors have also taken the pro sports world by
storm, as the information gleaned from these
devices offers access to tons of advanced statistical
detail we've never had access to before.
These advanced stats are then used by teams to
inform scouting, personnel decisions, and much more
within the front office. For fans, these new stats
allow them to dive even deeper into the numbers to
measure player performance.
Protective Gears
From helmets to cleats, new technology in sports
equipment has revolutionised the way that
manufacturers keep athletes safe from injury.
Helmet manufacturers are leveraging years of
impact data and combining them with
technologically advanced materials to produce safer
and more comfortable helmets.
The same holds for companies that make pads,
gloves, and other gear.
Khelo-India Program Fit-India Program

In the last few years in the field of sports and games, India has made a steady progress.
There is a much required need to inspire young people to take participation in various sports and
games which would enable them to show their actual potential. The aim of ‘Khelo India Programme’
is to revive the sports culture in India at the grassroots level by building a strong framework for
all sports played in our country and thereby establish India as a great sporting nation.
It was launched in the year 2017-18 by the Ministry of Sports and Youth Affairs. The first Khelo
India School Games, which are a part of Khelo India Programme were held in New Delhi from 31st
January to 8th February, 2018.
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Objective of Khelo India
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1. Talent Search and Development
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2. Physical Fitness of School-going Children
3. Sports for Women
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4. Promotion of Rural and Indigenous/Tribal Games
5. Playfield Development
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6. Promotion of Sports among Specially Abled
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Persons
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7. Utilisation, Creation and Upgradation of Sports
Infrastructure
8. Physical Fitness of School-going Children
Fit India Movement

Fit India Movement was launched on 29th August, 2019 by Honourable Prime Minister with a view
to make fitness an integral part of our daily lives.
The mission of the Movement is to bring about behavioural changes and move towards a more
physically active lifestyle.
Towards achieving this mission.
Objective of Fit India

1. To promote fitness as easy, fun and free.
2. To spread awareness on fitness and various physical
activities that promote fitness through focused campaigns.
3. To encourage indigenous sports.
4. To make fitness reach every school, college/university,
panchayat/village, etc.
5. To create a platform for citizens of India to share
information, drive awareness and encourage sharing of
personal fitness stories.
6. A committee has been formed to advice government on
this campaign. It is composed of various government
officials, members of Indian Olympic Association, national
sports federations, private bodies and fitness promoters.
Unit 2 | Olympism
Ancient Olympic
The Ancient Olympic Games came into existence in 776 BC in the city of Olympia in Greece.
These games were held in honour of the Greek God ‘Zeus’. Later on, Hercules, the son of Zeus,
started these games and sports competitions in honour of his father.
The ancient Olympic Games consisted of races of 100, 200 and 400 yards, wrestling, chariot
racing, boxing, javelin throwing etc.
Winners were crowned with an olive. These games were held at Olympia every four years thereafter.
However, the tradition of Olympic Games was broken when the Roman banned them in 394 AD. But,
People couldn’t forget these games even after many centuries.
Rules Opening Ceremony
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1. The competitor must only be a Greek & 1. In the opening ceremony, all the players, their brothers,
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physically fit. Slaves and criminals were not fathers and trainers used to gather in the stadium.
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allowed. 2. The experts in sports & games made them take the
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2. The competitors had to stay in Olympia oath that they would participate in the games as per the
for one month before the beginning of the rules and that they had trained for ten months.
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games. 3. After that, a pig was killed & offered to the God Zeus.
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3. Women were not allowed to participate. 4. If any of the spectators had any objection against any
4. Only amateur sportsmen could player, the player was not allowed to participate in the
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participate in these games, professionals competitions.
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were not allowed. 5. The games used to be organised for five days.
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Awards
In the Ancient Olympic Games, less attention
was paid to awards. Only foodgrains and
animals were given as a reward. After that, a
crown made of olive leaves was given to the
winners.
Modern Olympic
1. Baron Pierre de Coubertin father of modern olympic.
2. He believed that various national & international problems could be solved through holding the Olympic
Games, as it would give a common platform for the countries to meet.
3. For this purpose, he called a meeting of various countries in 1893. Some countries viz. Italy, Greece, Spain
& Sweden were in favour of commencing these games, whereas other countries opposed the holding of these
games.
4. The first modern Olympics were held in 1896 in Athens, Greece. Only 9 countries participated in it. However,
this number gradually increased over the years .
5. Women participated for the first time at the 1900
6. The games scheduled to be held in 1916, 1940 and 1944 were cancelled due to two World Wars. Apart from
that, Olympic Games have been held regularly every 4 years.
Rules
1. Originally, the rule was that all males and females can participate in Olympic Games if they are
amateur. But, nowadays, professionals are also allowed to participate in some sports.
2. The participants are sent by their National Olympic Committee.
3. No sports-person can participate in these games without the approval as well as recommendation of
their National Olympic Committee.
Unit 2 | Olympism
Opening Ceremony Closing Ceremony

1. Much before the games actually start, the 1. Sportspersons from all the countries assemble
Olympic torch is lit through the rays of the sun in in the stadium for the closing ceremony on the last
the Olympia a village in Greece and brought via a day of the games.
relay of athletes to the city where the Olympic 2. The Mayor of the host city and the President
games are going to be held. of the managing committee escort the President
2. The President or Prime Minister of the host of the International Olympic Committee to the
country declares the games open in the stadium. stadium.
Before this process, all the sportspersons take part 3. He declares the games closed. After that, the
in a march past and they take a Olympic oath. Olympic flag is lowered and it is given to the Mayor
3. Later on, recreational and cultural programmes are of the city where the next Olympic Games will be
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organised. The Olympic flag is hoisted and the held.
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Olympic flame of the stadium is kindled by the 4. Various cultural programmes are organised. The
torch. Olympic flame is extinguished. At last, the games
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4. This flame remains lit throughout the games till come to an end with the Olympic song.
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the closing ceremony.
Olympic Flag
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Olympic Flame Olympic Mascot
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It was designed by Baron Pierre
de Coubertin in 1913. The
Olympic flag is made of white
The flame symbolises the light of
spirit, knowledge and life.The Olympic
flame or torch is lighted in Olympic
Village of Greece and is carried by the Olympic mascots are fictional
characters in animal or human form
silk without any border and runners to the place where the
Olympic Games.At the end of the that are native to the country which
displays five interlocking rings closing ceremony of the games, this hosts the Olympic event.
in the center. flame is extinguished.
Olympic Medal Olympic Motto

The Olympic motto represents the Olympic ideal which is
taken from the sermons of a Dominician priest, Father
Didon. The Olympic motto is ‘Citius, Altius, Fortius’ which
are Latin words means ‘Faster, Higher and Stronger’. The
motto was proposed by Baron Pierre de Coubertin.
Olympic Anthem
Sportspersons winning the first, second and third Olympic Anthem is a choral cantata by opera composer
positions in the Olympic events are awarded with Spyridon Samaras (1861–1917), with lyrics by Greek
Gold, Silver and Bronze medals respectively. A poet Kostis Palamas. The anthem was performed for the
certificate is also given to them. The next five first time for the ceremony of opening of the first
position holders are also given certificates. edition at the 1896 Summer Olympics in Athens, Greece.
Unit 2 | Olympism
Olympic Value Education

The Olympic Values Education is based on the Olympic philosophy that learning takes place
through the balanced development of body and mind.
Joy of Effort Fair Play Respect for Others Pursuit of Excellence

The joy of effort Fair play is the The Olympics celebrate Striving for excellence is a
represents the foundation of the diversity and promote core Olympic value,
satisfaction that comes Olympic spirit, mutual respect among inspiring athletes to
from giving your best, emphasizing honesty, athletes, regardless of continuously improve and
regardless of the integrity, & respect for their background or reach their highest
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outcome. Athletes rules & opponents. nationality. potential.
demonstrate true
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Athletes are encouraged Respect for others The pursuit of excellence
sportsmanship by to compete ethically, extends to coaches, goes beyond winning; it
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embracing the challenges with a strong sense of officials, and fans, encourages athletes to
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& pushing their limits, sportsmanship, putting set personal goals and
finding fulfillment in the creating a harmonious
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process. the spirit of the game and inclusive sports surpass their own
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above personal gain. environment. expectations.
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Balance Among Body, Will & Mind
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The Olympics recognize the importance of a holistic approach to sports and
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life. Athletes are encouraged to maintain a healthy balance among physical training,
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mental preparation, and emotional well-being
Olympism & Olympics Values

The goal of the Olympic Movement or Olympism is to contribute to building a peaceful and better world
by educating youth through sport practiced without discrimination of any kind and in the Olympic spirit,
which requires mutual understanding with a spirit of friendship, solidarity and fair play. Olympism in
action includes six global activities, i.e. Sport for All, Peace through Sport, Development through Sport,
Women and Sport, Education through Sport as well as Sport and Environment.
The Father of the Olympics is Baron Pierre-de-coubertin who wanted to develop values through sports.
He wanted to promote friendship in the world, and respect for each other so that a congenial
environment would be established between nations.
Excellence Respect Friendship

The main objective of the Olympics By the sporty environment In the Olympics, participants from
is to prove its worth by providing a provided by the Olympics, different countries of all the continents
congenial & healthy environment during the organization of take part, as it provides them an
for the participants & not various games, people come opportunity to meet & interact with
discourage them by an and interact with each each other. As a result, a sense of
inappropriate & unhealthy other. The participants friendship grows in them.
environment. develop respect for each Nations, whose relations are strained,
Its main aim is to maintain healthy other. The sportsperson of also have a fine opportunity to meet
competition among the one country would become each other, which creates the possibility
participants, discourage all aware of the culture, food of friendship. The sense of friendship
barriers in the competition & and attire of another among the players also increases the
maintain the goal of attaining country. And they develop feeling of brotherhood which, in turn,
success & to reach the pinnacle of respect for each other’s helps to curb discrimination.
achievement. country.
Unit 2 | Olympism
Olympic Movement Structure

The three main constituents of the Olympic Movement are the International Olympic Committee
(IOC), the National Olympic Committees (NOCs) and the International Sports Federations (IFS).
IOC IOA
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International Olympic Committee (IOC) is the
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supreme authority of the Olympic movement formed
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in June 1894. The headquarters of IOC is at
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Switzerland. It is the authority which organises the IOA was formed in 1927 by Sir Dorabji Tata
modern Summer & Winter Olympic Games. The IOC as it’s first president, D.G. Noehren as it’s
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is the main governing body of the National Olympic secretary and G.D. Sodhi as assistant
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Committees (NOC), the international sports secretary. It is affiliated with IOC. The head
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federation, the athletes, the sponsors, the broadcast office of IOA is in New Delhi.
partners and united nation agencies.
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Function: IFS
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1. The IOC organises the Olympics, decides about
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the host country and the city where Olympic Games The International Sports Federations are
will be held. international non-governmental organisations
2. It ensures the smooth flow of all the events held recognised by the International Olympic
in the Olympics. Committee (IOC) as administering one or
3. IOC sets the general guidelines, rules & more sports at world level.
regulations of the different sporting events. The national federations administering those
4. It encourages fair play without any sports are affiliated to them.
discrimination. While conserving their independence and
5. It fights against doping practices in sports. autonomy in the administration of their
6. It encourages youth to participate in games and sports, International Sports Federations
sports. seeking IOC recognition must ensure that
their statutes, practice and activities
NOS conform with the Olympic Charter.
Other Members
In addition to its three main constituents,
the Olympic Movement also encompasses the
Organising Committees of the Olympic Games
(OCOGs), the national associations, clubs and
The mission of the National Olympic movement is to persons belonging to the IFs and NOCs,
promote, protect and develop the Olympic movement particularly the athletes, whose interests
in their respective countries, in accordance with constitute a fundamental element of the
Olympic charter. Olympic Movement’s action, as well as the
NOC encourage the development of sports as well as judges, referees, coaches and the other
sports for all while also providing training of sports sports officials and technicians. It also
administrator based on the fundamentals of includes other organisations and institutions
olympism. as recognised by the IOC.
There are 206 NOCs. The IOC is the sole authority to
recognise a NOC.
Unit 3 | Yoga
Meaning of Yoga
The word ‘Yoga’ is derived from the Sanskrit word ‘yuj’, which Importance of Yoga
means ‘to join’ or ‘to unite’. This means that Yoga unites the
individual’s soul with the divine soul (i.e. God), a unification of 1. Brings about Physical Purity
Atma with Parmatma. 2. Reduces Obesity and Beautifies the
It implies the unification of the physical, mental, intellectual and Body
spiritual aspects of a human being. It is also considered as a 3. Improves Health in General
science which develops a person’s consciousness. 4. Reduces Mental Tension
The following definitions can be helpful to understand the 5. Gives Relaxation
meaning of Yoga 6. Helps Maintain the Correct Posture
● According to Maharishi Ved Vyas, “Yoga is attaining the 7. Increases Flexibility
pose.” 8. Prevents and Cures Diseases
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● According to Patanjali, “Suppression of modifications of the 9. Develops People Spiritually
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mind is Yoga.”
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Ashtanga Yoga
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In his description of the ancient Indian classical Yoga, Patanjali had classified Yoga into eight
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elements or Ashtanga (eight limbs). These elements are also called the eight-fold paths or steps.
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These steps form a sequence from outer to inner self. Through this sequence, the ultimate goal of
yoga, i.e. union of our soul with the divine can be achieved.
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2. Niyamas
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Niyamas are ethical practices that are related
to the individual’s body and senses. It contains
essential teachings for self-maintenance
including Saucha, Santosh, Tapa, Swadhyaya and
Isvara Pranidhana, which are as follows:
1. Saucha (Maintaining Purity) It means that we
must keep our mind, body and speech clean and
pure. In yoga, special emphasis is given to
cleanliness of internal organs using six Shuddhi
Kriyas or 2. Shatkarmas such as Neti kriya,
1. Yama Dhauti kriya etc.
3. Santosh (Contentment) It means that we
Yama contains the ethical rules of Hinduism. With the must develop a feeling of satisfaction in all
practice of Yama, one learns to self-restraint from struggle situations of life.
for survival. Yama contains 5 moral vows or codes of 4. Tapa (Discipline) It means that we must bear
conduct, which are as follows: the difficulties, obstacles and complex
situations in our life, in order to achieve the
1. Ahimsa (Non-violence) It means that we must stay away goal. We should also have the same spirit for all
from negative emotions like jealousy, hate anger, etc. and not conflicts in our life like pleasure and pain, loss
harm any other living being. and gain.
2. Satya (Truthfulness) It means that we must be truthful 5. Swadhyaya (Introspection or Study of the
in our thoughts, words and deeds at any cost. Self) It means the study of the various
3. Asteya (Non-stealing) It means that we must not use or scriptures such as Vedas, Granths, Upanishads,
even think of using others’ objects, money or thoughts for etc. with devotion as well as the study of self.
our own benefit. We must be satisfied with what we have. 6. Ishvara Pranidhana (Prayer or Surrendering to
4. Brahmacharya (Celibacy) It means that we must stay God) It means that as a devotee, a person
away from anything that stimulates sexual desires. We must must dedicate all the deeds to God. He/she
also not indulge in any sexual relations. must think that all the facilities and prosperity
5. Aparigraha (Non-possessiveness) It means that we must such as body, mind, intelligence, etc. available to
live our life with minimum requirements. We must not desire him are due to God. There must not exist any
to own any material possessions pride, ego and other impurities within him/her.
Unit 3 | Yoga
3. Asanas: These are a set of physical postures that improve strength and balance. These asanas are beneficial
for the inner organs. Asanas also enhance the beauty of the body by reducing inappropriate accumulation of fat
in the body. They help to regulate blood and oxygen flow. They bring flexibility and agility by stretching of
muscles. They have no age restrictions and even old people can perform asanas.
4. Pranayama: It involves controlled breathing and is also practised with some asanas. It consists of three simple
exercises, i.e. Puraka (Inhale), Kumbhaka (Retain the breath) and Rechaka (Exhale). It is considered beneficial for
lungs and helps in boosting the count of red blood corpuscles. It improves heart and lung functioning and
increases longevity.
5. Pratyahara: It means to control our mind and senses. It is a self-control process where people become able to
control their various senses.
6. Dharana: It is the concentration of the mind and the first stage of meditation. You focus all your energy at one
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point without letting your mind get distracted, and discard all your random thoughts. The mind is fixed on one
subject, topic or place.
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7. Dhyana: It is a process of complete constancy of mind. Dharana sets the stage for dhyana. When one starts
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focussing on a topic, the mind starts actively engaging with its focus. Thus, dhyana is the active modification of
knowledge in complete stability and calmness.
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8. Samadhi It is the ultimate union of an individual’s soul with God. It is the stage where a person lose himself to
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God. The concepts of ‘I’, ‘me’ and ‘mine’ hold no significance for that person and he forgets himself completely.
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Yogic Kriya
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The human body requires both internal and external cleanliness for proper functioning. Generally, we
carry out outer cleanliness, which is very easy, but inner cleanliness is slightly difficult.
Inner cleanliness of our body can be accomplished by practising six yogic Kriyas, also called Shatkarmas
or Shuddhi Kriyas.
1 Neti: Nasal cleansing.

2. Dhauti: Cleaning of digestive tract,
especially oesophagus and stomach.
3. Nauli: Abdominal massage.
4. Kapalabhati: Purification of lungs
and frontal lobe of brain.
5. Basti: Colon cleansing.
6. Trataka: Purification of the eye to
overcome eye problems.
Pranayama
1. Pranayama consists of the breathing techniques which are related to the control of breath or
respiratory process.
2. Pranayama popularly known as 'yogic breathing', involves a conscious manipulation of our
breathing pattern.
These are the Pranayama mentioned in the Hatha Yoga Texts.

1. Anulom- vilom 2. Suryabhedana
3.Ujjayi 4.Bhramari
5.Sheetkari 6.Sheetali
Unit 3 | Yoga
Anulom Vilom Suryabhedana Bhramari
Anulom Vilom is a specific type Surya is the sun and

of pranayama, or controlled bhedhana means to get The word Bhramari means a black bee. While
breathing, in yoga. It involves through. In this practicing this Pranayama, the sound
holding one nostril closed while Pranayama all inhalations produced resembles the buzzing of a black
inhaling, then holding the other are done through the bee. This Pranayama is effective in instantly
nostril closed while exhaling. right nostril an all calming down the mind. It is one of the best
The process is then reversed exhalations through the breathing exercises to keep the mind free of
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and repeated. left. agitation, frustration or anxiety and get rid of
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anger to a great extent.
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Benefits of Anulom Vilom: Benefits of Surya
1. Ensures you sleep well Bhedana: Benefits of Bhramari:
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2. You’ll get clear and glowing 1. May improve physical 1. It is the best cure for stress.
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skin performance 2. The This Pranayama lowers B/P
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3. Improves your mood 2. Better Cardiovascular 3. It releases cerebral tension & improve
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4. Helps in relieving migraine Health sleep.
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5. Improvement in certain 3. Good for persons 4. It soothes the nerves.
conditions suffering from low blood 5. It prevents heart blockages.
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6. Helps in relaxing the mind pressure. 6. It helps with inducing deep sleep.
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Ujjayi Sheetkari Sheetali
The word SheetKari is

made up of 2 words
Ujjayi Pranayama, also known “Sheet” -> “Coolness” and Sheetali Pranayama, also known as
as the Breath of Victory, is a “Kari” -> “which arise”. Cooling Breath, is a breathing practice
widely used pranayama in the This Pranayama literally that very effectively cools the body,
yogic tradition. In this practice, means “Hissing Breath”. In the mind, and the emotions. Sheetali
both the nostrils are used for this breathing technique, comes from the Sanskrit root sheet,
inhaling air and the left one we make a sound like a which means “cold” or “frigid.”
for exhaling. snake (hissing sound). Sheetal translates roughly as ‘that
which is calm, passionless, and
Benefits of Ujjayi: Benefits of Ujjayi: soothing’.
1. Slows the pace of the 1. Calms mind and helps
breath, which is said to control chaos Benefits of Sheetali:
improve longevity 2. Helps cure indigestion 1. Balances excess pitta
2. Cleanses & refreshes the Cools down body which is 2. Cools the body and clears excess
nadis. especially beneficial in case heat
3. Promotes mental clarity & of fever. 3. Kindles the digestive fire and
Boosts the immune system 3. Helps reduce stress promotes optimal digestion
4. Promotes sound sleep, Regulates high B/P. 4. Mitigates hyper acidity in the
controls snoring 4. Cures ailments relating digestive tract
5. Helps in thyroid related to mouth, tongue & teeth 5. Soothes inflammatory skin
problems, helps control high 5. Helps deal with conditions
blood pressure & heart related depression 6. Helps to calm inflammation
discomforts 6. Removes thirst, hunger, throughout the body
6. Improves voice quality of sleep & laziness 7. Calms and soothes the mind,
singers 7. Good for teeth & gum supporting mental tranquility
health 8. Bolsters the flow of prana
throughout the body
Unit 3 | Yoga
Active Lifestyle & stress management through Yoga
1. An active lifestyle and stress management are two important aspects of maintaining good
physical and mental health.
2. Yoga is a great way to achieve both of these goals. Yoga is an ancient practice that involves
physical postures, breathing techniques, and meditation. It is a holistic approach to wellness that
promotes physical, mental, and emotional health.
3. One of the ways that yoga helps with stress management is through its focus on deep
breathing techniques known as pranayama. Pranayama involves controlling the breath to calm the
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mind and reduce stress.
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4. Yoga also promotes an active lifestyle through its physical postures known as Asanas. Asanas
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are designed to stretch and strengthen the body, improve flexibility, and increase circulation.
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5. Regular practice of yoga asanas can improve overall fitness levels and help prevent diseases like
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diabetes, high blood pressure, and heart disease.
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6. In summary, yoga is a great way to achieve an active lifestyle and manage stress. Its focus on
pranayama and asanas can help promote physical and mental health and improve overall well-being.
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By incorporating yoga into daily life, individuals can reap the benefits of a healthy, active lifestyle
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and stress-free mind.
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Unit 4 | PE & Sports for CWSN
Introduction
In the modern world every differently abled individual has the right to participate in the program
of physical education and sports. The phrase ‘differently abled’ was first proposed in 1980s as an
alternative to terms like ‘disabled’, ‘handicapped’, etc. on the grounds that it gave a more positive
message to the society and to avoid discrimination. Disability and disorder are two separate terms
that stand for different types of physical and mental conditions. Disability, whether it is physical or
mental, is permanent in nature but a disorder can be temporary or permanent.
DISABILITY DISORDER
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Disability is an impairment that may be cognitive , The disorder is a problem that disrupts normal
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developmental, intellectual , mental & physical etc. It physical or mental functions. It is a state of
may be present in an individual from the birth or confusion that interrupts normal function. It is an
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occur once in lifetime. Disability has different type of abnormality of physical and mental states like
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meaning in the different societies of the world. psychiatric disorders, anxiety disorders, and
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Disability means inability to do work . In fact it is the personality disorders. The disorder may be resulting
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state of an individual when he or she cannot work from a genetic failure in development or from
efficiently. external factors such as poison, trauma, or disease.
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It is an impairment that may be cognitive, Types of Disorders:
developmental, intellectual, mental, physical or some 1. ADHD (Attention Deficit Hyperactivity Disorder)
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combination of these. It a person's life activity and 2. SPD ( Sensory Processing Disorder)
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may be present from the birth . 3. ASD ( Autism Spectrum Disorder)
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Disability is the functional limitation or restriction of 4. ODD ( Oppositional Defiant Disorder)
an individual ability to perform the activities. 5. OCD ( Obsessive Compulsive Disorder)
Type of Disability:
Intellectual Disability
Cognitive Disability
It is a disability characterized by significant limitations
It is the neurological disorder that creates hindrance or both in intellectual functioning (reasoning, learning,
obstruction foreign individual to store process and problem solving) & in adaptive behaviour which cover a
produce information. this disability can affect an range of everyday social and practical skill.
individual's ability or capacity to read compute speak & It is related to the individual social disabilities such as
write. This type of disability is also called as invisible behaviour emotions and thinking.It begin before the
disability. age of 18 years.
1. Hyper-activity: Children are unusually or abnormally
active. They have impulsive actions, a shorter attention Physical Disability
span, and are easily distracted.
2. Memory Disorder: Individual who has auditory It is a limitation of an individual physical functioning,
problems or difficulty in remembering something. mobility e or stamina. Other impairment such as
3. Dyslexia: Individuals have difficulties in writing, respiratory disorder blindness sleep disorder which
reading, and speaking. limit other daily life. This maybe motor or sensory
impairment. Motor is related to the spinal cord causing
paralysis. Sensory impairment is related to the visual
or hearing impairment.
Causes of disability
1. Genetic cause - abnormality in genes and genetic inheritance cause intellectual disability in children.
Sometime diseases, illness and over exposure X Rays may cause genetic disorder.
2. Poverty - It is one of the major cause of disability. it is generally because of their life and work in an save
environment with poor sanitation.
3. Mental health problems - such as depression bipolar disorder etc may lead to disability. as a matter of fact
the cause of mental health problem are very difficult to diagnose.
4. Accident - nowaday life is so fast that accident may occur anywhere anytime and to anyone.
5. Malnutrition - it is another significant cause of disability , specially in our country. If the child does not get
appropriate nutrient he may be physically weak. Even deficiency of calcium lead to malformation of bones.
Unit 4 | PE & Sports for CWSN
Disability etiquettes
Disability etiquettes are those guidelines which should be followed when dealing with the disabled person.
These are following:
1. A term used: We should not use the term as handicapped, mentally challenged, physically challenged &
disabled person for any disable a human being rather should be called as “person with a disability” or
“DIVYANG”.
2. Companion: Never talk to person with disability through a companion.
3. Shake hand: When deals with person with disability always offer him to shake hand first.
4. Assistance: If assistance is offered to the person with a disability then wait until the offer is accepted.
5. Adult: Always treat Adult as an adult.
6. Address: Address the people who have a disability by their first name only as an address to other.
7. Identify Yourself and other person who are with you when interact with any person with a disability or
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Divyang.
8. Patronize: Never patronize the person on the wheelchair by patting him on the shoulder or back.
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9. Lean: Never lean on the wheelchair.
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Adaptive Physical Edu.
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Objective
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Adaptive Physical Education programme is specially
designed for individuals with disabilities.
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1. To Develop Motor Skills
Adapted physical education is the art and science
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2. To Improve Physical Fitness
of developing, implementing and monitoring a 3. To Ensure Students Participation in PE Programmes
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carefully designed physical education instructional 4. To Promote Sportsmanship Qualities
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programme for learners with disabilities. 5. To Improve Social Adjustments
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Aim of Adaptive P.E.
1. Providing physical education that meets the unique needs of such children.
2. Development of the student’s motor skills.
3. To assist differently abled students in achieving mental, emotional, physical and social growth.
4. Achieving meaningful success and positive education outcomes.
Role of Professionals for CWSN

The professionals who work with children with special needs have to focus on their overall development. They
help and support such children in achieving their full potential, giving ability to communicate properly, etc. The
professionals working with these children are counsellors, occupational therapists, physiotherapists, physical
education teachers, speech therapists and special educators.
Counsellor Therapist Physiotherapist PE Teacher
A counsellor is a trusted An occupational The role of the The physical
professional who provides a therapist is a physiotherapist is to manage education teachers
safe & supportive professional who helps children with movement also teach physical
environment. The role of the children with special disorders. He teaches them activities which may
the counsellor is to needs to develop fine & how to balance their help in reducing
discuss the concerns of gross motor skills like movements while walking, stress tension,
the child with special eating, dressing, rolling, sitting and crawling. depression and
needs and understand the bathing, drinking etc. For this, various exercises are anxiety of the
feelings, emotions & Aim of an occupational taught that also prevent the students with special
sentiments of the child. therapist is to maximise development of deformities. needs. They organise
A counsellor helps the child’s potential to He evaluates movements and various physical
students with special participate in activities functions of the body with activities for students
needs with their academic of everyday life by special reference to physical with special needs to
goals, their social, personal minimising the impact mobility, balance, posture, promote their mental
& career development. of their disability. gain, fatigue, etc. & physical health.
Unit 5 | Physical Fitness, Health & Wellness
Physical Fitness
1. Physical fitness refers to the maximum functional capacity of all systems of the
body. Various people have different viewpoints with regard to physical fitness.
2. For a common person, to have a good physique is a symbol of physical fitness,
whereas for a doctor, the proper functioning of physiological system is physical
fitness.
3. In reality, physical fitness has a wider meaning. For a common person, physical
fitness means to carry out the routine work without getting fatigued or tired and
after doing his/her work, he/she has the capacity to do more work with quick
recovery.
4. Physically fit person should have enough reserve of energy to meet the sudden
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demands in which a person is unexpectedly called upon to perform activities which
requires unusual expenditure of strength, energy and adaptive ability under
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unfavourable conditions.
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Physical Wellness
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1. Wellness is an active process of becoming aware of and making choices towards a
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healthy and fulfilling life. Wellness is more than just being free from illness; it is a
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dynamic process of change and growth.
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2. Wellness covers all areas of health which includes physical, emotional, spiritual, social,
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environmental, financial, intellectual, nutritional and mental wellness. These are basically
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the components in one’s life that can affect one’s overall well-being.
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Physical Health
Health, according to the World Health Organization, is a state of complete physical,
mental and social well-being and not merely the absence of disease and infirmity. A
variety of definitions have been used for different purposes over time.
Importance of Fitness & Wellness Importance of Health

1. Quality of Life 1. Lead a Productive Life
2. Proper Growth and Development 2. Prevent Diseases
3. Prevention of Diseases 3. Improve Mental Health
4. Improves Posture Physical fitness 4. Improve Longevity
5. Improve Abilities
Component of Health, Physical Fitness & Wellness

Strength
1. It is the capacity of the whole body d or off any of its path to exert force.
2. Muscular strength is the force that a muscles or a group of muscles can exert against a resistance in
one maximum effort
3. It is defined as the amount of force a muscle or group of muscle can exert
Static Strength Dynamic Strength Types of D.S.

Static strength is also known as Dynamic strength is also known as i) Maximum Strength: It is the ability to
Isometric Strength. It is the ability 'Isotonic Strength', because it is work against maximum resistance. Ex-
of muscles to contract against related to the movement. We Weightlifting, Shot Put etc.
resistance. Static strength can be require dynamic strength to ii) Explosive Strength: It is the ability to
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measured using a Dynamometer. complete pullups and push-ups. overcome resistance with high speed. It is
the combination of strength & speed
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This kind of power cannot be seen Muscles begin to refuse to work abilities.
directly. Static strength is rarely after a certain time period due to
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the tendency of dynamic strength iii) Strength Endurance: It is the
used in sports, but it is generally combination of strength & endurance
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used in phases during to decline during such workouts. abilities. Commonly for long distance races,
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weightlifting. Ex: Push-up & Pull-Up swimming, cycling etc.
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Endurance
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1. Endurance is the ability to sustain or continue the activity.
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2. In other words, it is the ability to resist fatigue for a longer period.
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3. Endurance is required for almost all major sports. It is one of the important components for middle
and long-distance races, football, hockey, basketball, handball, etc.
Types of Endurance
Speed Endurance Long term Endurance
This is the type of endurance in Strength Endurance This type of Endurance is
which the activity is done with This type of activity is done required when the activity is
high speed and intensity. This powerfully and forcefully for a done for a longer duration and
endurance is for a shorter shorter duration. This duration the intensity or speed is slow. It
duration (from 30 to 60 sec) with is from 2 to 3 minutes. delays fatigue, it is required for
80% to 90% of top speed ability. long-distance running, cycling,
This type of Endurance is Strength endurance is generally cross country, marathon, football,
required in medium distance races, performed in absence of etc.
swimming,basketball, tennis, oxygen. It is required in
badminton, etc. wrestling, boxing, Judo, etc.
Speed
1. Speed is the ability to perform the movement at a faster rate. Speed depends on heredity but can
be developed through proper training.
2. It is the capacity of moving a body with the greatest possible velocity.
3. In other words, it is the quickness of movement of body parts.
4. Speed is needed in sports where activities are needed to be covered speedily, like sprint races of
100 m, 200 m, 400 m, running between wickets in cricket, running while attacking or defending in
football/ hockey etc.
Types of Speed
Flexibility Coordinative Ability

1. Flexibility is when the joints can move to their 1. Coordinative Ability is the ability of the body to
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maximum range. It is the ability to execute perform the movement with perfection and
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movement with greater range. efficiency. It is the ability to execute a sequence of
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2. It is affected by muscle length, adjoin ligaments, movements smoothly and accurately.
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tendons. Flexibility helps in preventing injuries, 2. Coordination is required for qualitative movement.
Improving Posture, making the joint healthy, It is the proper combination of strength, speed,
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Improving balance. endurance, and flexibility during movement
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Component of Wellness
1. Physical Wellness: It refers to physical appearance which can be achieved by taking nutritious food,
doing regular exercises, getting in shape, having a glowing skin and a youthful appearance.
2. Emotional Wellness: It is the ability to control stress, manage anger and anxiety, and express
feelings appropriately. It also lays stress on getting more out of every day with laughter and
enjoyment.
3. Social Wellness: It refers to the ability to work with different people, to communicate well and
interact with the community. Here, social values like cooperation, tolerance, sympathy and helpfulness
bring social wellness.
4. Spiritual Wellness: This refers to the wellness developed on ethical and moral grounds which helps in
character building, enhances learning and helps face new challenges. Meditation, faith in religion, family
values and ethics help to develop spiritual wellness.
Component of Health
1. Cardiovascular Endurance: It refers to the 2. Muscular Strength: This refers to the ability of
physical activity of an individual to indulge in the muscles to exert force during an activity.
aerobic exercise for longer period of time. Muscular strength of the different muscles can
It is also known as cardiorespiratory endurance. be improved by lifting weights, rapidly climbing
the stairs etc.
3. Body Composition: It refers to the relative 4. Muscular Endurance This refers to the ability
amount of muscles, fat, bone and other vital of the muscles to continue to perform repetitive
parts of the body. It is basically the percentage exercises without fatigue. It can be improved by
of lean body mass i.e. bones, tendons, muscles, doing cardio-respiratory activities like walking,
ligaments organs, etc. in comparison to body fat. cycling, jogging, dancing etc.
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5. Flexibility It refers to the maximum range of
movements possible at a joint. Flexibility is helpful
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in number of ways like it helps to prevent injuries,
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improve body posture, reduce low back pain, etc.
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Traditional Sports & Regional Games for promoting wellness
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1. The origin of sports and games dates to the inception of the society. Some games originated from
sheer need of survival e.g., Archery, and some for the need of social interaction e.g., Antakshari.
2. The desire to express emotions laid a strong foundation in the origin of different dance forms and
traditional games. These games are the reflection of the beliefs and the culture of the society. India has
always been a land of sports and games.
3. Many games and sports that originated in our country, have their distinct regional identity, and are
now played in many countries.
4. India’s sports history dates to the Mahabharata period where games like chaupar and archery were
very famous. Many studies also suggest that India invented many games according to the availability of
resources and the demography of the region, for example the boat race known as Vallamkali is very
famous in Kerala and till date it is organised every year on the occasion of Onam.
Types of traditional sports & Regional games

1. Board games: Early natives of our region developed two major board games which are still played by
the whole world. First is chaupar which is the origin of ludo and the other one is Shatranj which is now
known as chess
2. Games involving help of animals: Animals have always been an integral part of many cultures and
societies. Their use for showing athletic skills has been a base for many sports. Horse riding is an
ancient sport which was popular around the world for centuries but their inclusion in games in India
came with polo which is still being played today.
3. Team Games: Team games encourage a sense of belongingness in an individual and some team games
also originated in India. e.g., Kho-Kho and Kabaddi are the games which are believed to have originated
in India.
4. Play Games: Some games are played by children in their early childhood which are an integral part of
our culture and roots. e.g., Gilli Danda,Atya Patya, which has a mention in Tamil literature is played in
different part of the country with different names.
5. Indian gymnastics: Mallakhamb which originated in Maharashtra, which literally means malla, or
gymnastics and khamb, or a pole. Thus, mallakhamb means gymnastics on a pole.
Leadership through Physical Activity and Sports

1. Leadership is the art of motivating a group of people to act towards achieving a common goal.
2. He/she is the person in the group who possesses the combination of personality and leadership skills
that makes others want to follow his/her direction.
3. Leadership can be defined as a certain set of characteristics, behaviour or style that one exhibits on
a day-to-day basis, through one’s thoughts, words, and actions
Creating Leaders through PE

To create and develop a good leader following points should
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be considered:
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1. Responsibility for conducting event: Student leader or
captain should be given Independent responsibility to conduct
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the sports program
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2. Given authority: A student leader or captain should be
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given authority to decide the conduct of sports program
3. Guidance to the leader: The teacher should be the guide
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of the leader and give tips for better control of the group
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4. Assigning duties: Student leaders should be assigned
duties such as ground & equipment management, discipline
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and control of teams, collection of funds, instruction to
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group, team selection, etc.
5. Recognition and Honour to leaders: Leaders should be
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given recognition and honoured in public.
6. Technical tips: Leaders should be given special and
Technical tips for improvement of their leadership abilities.
Introduction to First Aid – PRICE

Definations Aim & Objectives
First aid is the process of carrying out 1. To prepare properly for any emergent situation to avoid
essential emergency treatment. errors and act quickly and calmly.
It is immediate and temporary care given to 2. To assess and address life-threatening conditions first
the victim of accident, injury or sudden 3. To minimize further injury, infection and complications
illness. 4. To make the victim as comfortable as possible, thereby
The person who gives treatment to the person enabling him to save energy.
suffering from a disease or the victim of an 5. To transport the victim to a medical facility as per
accident, to improve his condition is called an necessity.
‘aides’ and the medical treatment given as aid
is called – the ‘first aid’.
PRICE
The traditional protocol of dealing with
sports injury, R.I.C.E., has now been
modified to P.R.I.C.E.
This refers to the addition of the word
“Protection” to Rest, Ice, Compression
and Elevation.
Protecting the injured area from further
damage is crucial to the healing
process.
Unit 6 | Test & Measurement in Sports
Concept of Test, Measurement & Evaluation

Test Evaluation Measurement
1. A test may be called as a 1. It is a technique by which we can 1. It is the process of tests
tool, question or examination identify to what extent the objectives and techniques that is used to
which is used to measure a of a programme are being achieved. collect information or data
particular characteristic of 2. It is a process of decision-making in regarding the level of fitness or
an individual or a which a grade and ranking has to be skill of an individual.
sportsperson. given based on a systematic and 2. It is a quantitative process
2. In other words, it is a objective assessment of the in which level of performance,
tool that is used to get a information available. fitness, ability etc are
response to gain information 3. It helps in reaching a conclusion of measured through various
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on skills such as fitness, relevance, effectiveness, efficiency, specific tests.
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sports knowledge, values impact and sustainability of any 3. There are various methods
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etc. subject matter. of measurement used in sports
3. In PE, there are many
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3. In the process of evaluation, for testing and reporting
tests including Kraus Weber information from previous monitoring physical fitness levels such as
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Test, One Mile Test, Miller processes is used to understand the Johnson Basketball Ability Test,
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Volleyball Test, National ways in which the project or AAHPERD Physical Test,
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Physical Efficiency Test, programme has developed and FITNESSGRAM Test, Miller
etc. stimulated change. Volleyball Test etc.
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Types of Test Diagnostic, Formative, Benchmark, & Summarise
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Diagnostic Test Formative Test Benchmark Test Summative Test
1. This testing is used to 1. This type of testing 1. This testing is used to
“diagnose” what a is used to gauge check whether students 1. This testing is used
student knows and does student learning during have mastered a unit of as a checkpoint at the
not know. Diagnostic the lesson. content. Benchmark end of the year or
testing typically happens 2. It is used throughout testing is given during or course to assess how
at the start of a new a lecture and designed after a classroom much content
phase of education, like to give students the focuses on a section of students learned
when students will start opportunity to material, and covers overall.
learning a new unit. The demonstrate that they either a part or all of 2. This type of testing
test covers topics have understood the the content has been is similar to
students will be taught in material. taught up to that time. benchmark testing, but
the upcoming lessons. 3. Student performance 2. The assessments are instead of only
2. Teachers use on formative testing designed to let teachers covering one unit, it
diagnostic testing tends to get better as a know whether students cumulatively covers
information to guide what lesson progresses. have understood the everything students
and how they teach. material that's been have been spending
3. Diagnostic testing can 4. Schools normally do covered. time on throughout
be a helpful tool for not send home reports 3. Parents will often the year.
parents. The feedback on formative testing, but receive feedback about 3. Students are
my kids receive on these it is an important part how their children have expected to
tests lets me know what of teaching and learning. grasped each skill demonstrate their
kind of content they will If you help your children assessed on a ability to perform at a
be focusing on in class with their homework, you benchmark test. This level prescribed as the
and lets me anticipate are likely using a version feedback is very proficiency standard
which skills or areas they of formative testing as important to me as a for the test.
may have trouble with. you work together. parent.
Test Administration in PE
Physical fitness test administration provides all the necessary information that is
required to create and plan a proper fitness program for an individual. It essentially
tests five components which are described below:
1. Cardiovascular Endurance: It is the ability to exercise the entire body for long
periods of time. It requires a strong heart, healthy lungs, and clear blood vessels that
supplies the body with oxygen. In other words, it is the body’s ability to keep up with
exercises like running, jogging, swimming, cycling, etc. Various tests that measure the
cardiovascular endurance includes Endurance Run/Walk (1 mile), Harvard Step Test, 12
Minute Cooper Test, etc.
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2. Muscular Strength It is the amount of force put forth by individual’s muscles. It
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measures the ‘power’ that helps an individual to lift and carry heavy objects. It is
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often measured by how much weight a person can lift. Various tests for muscular
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strength include doing partial push-ups, pull-ups, weightlifting with few repetitions,
etc.
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3. Muscular Endurance It is the ability to use the muscles, which are attached to the
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bones, many times without getting tired. In other words, it refers to the ability to
perform muscular exercise for longer duration without getting tired. It’s measuring
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includes number of sit-ups a person can do correctly, push-ups, pull-ups.
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4. Flexibility It is the ability to use your joints fully or in other words, it is the range of
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movements of joints. The Sit and Reach Test, the V-test method, Floor Touch Test, Toe
Touch Test, etc. are some of the tests used to measure flexibility.
5. Body Composition It is the percentage of body weight, i.e. fat compared to other
body tissue, such as bone, muscle, ligament, etc. An individual’s body composition can
be measured using an instrument called calipers, a specialised scale or it can be
calculated by Body Mass Index (BMI) which uses height and weight, and WHR.
Importance of Test, Measurements & Evaluation

in Sports.
1. Classification of sportsperson: Test helps to classify the sportsmen of various groups by testing their
capacities and present level of fitness.
2. Selection of sportsperson: Tests are used to select participants for various categories of sports activities
based on their selection criteria
3. Training effects: The progress of sports training and physical fitness program can be evaluated with the
help of scientific measurement and evaluation procedure
4. The individualisation of the training program: The measurement and evaluation process helps to diagnose
the weakness or needs of the students, based on this training schedule.
5. The motivation of sportsperson: Test, measurement and evaluation are highly associated with self-
involvement of students. Thus create interest among students and motivate them towards fitness programs.
6. To achieve goals & objectives specifically: It helps students to find out whether the specific goal and
objectives have been achieved.
7. To study the development of a sportsperson: It helps to check the development of neuromuscular,
interpretive, social and emotional aspects of an individual.
8. To prepare standards & norms: The measurement and evaluation process is used to conduct standards or
norms.
9. To predict performance: The evaluation process helps to predict future performance potential.
10. To compare & evaluate trading methods: This enables the coach to compare different training methods
suitable for different groups.
11. To conduct research work: Measurement and evaluation are very helpful to research work.
Calculation of BMI, Waist Hip Ratio, Skinfold measurement

Body Mass Index Waist to Hip Ratio Skinfold Test(3 Sites)
This is the ratio of the Skinfold is constituted by a double layer of
This fitness testing is used circumference of the waist to skin plus underlying fatty tissue
to measure body that of the hips. It is calculated (subcutaneous fat). For measuring a skinfold
composition based on by measuring the smaller thickness, the skinfold is lifted with the help
weight and height. BMI circumference of the waist of thumb, forefinger and middle finger of
helps a person to know (above the navel) and dividing the left hand and the two jaws of the
whether he is underweight, by the hip circumference at the skinfold calliper are applied about half a cm
normal weight or widest part of buttocks or hip. below the picked fold at usually the pre
overweight. Evaluation of test: W.H.R. is a marked level.
Accordingly, diet and good indicator of health and Since,the fatty tissue is quite compressible,
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workout can be done to gain attractiveness of a person. The therefore, the skinfold is measured at a
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or to reduce weight. ratio around 0.7 is considered standard pressure of 10 gm/mm square.
BMI is calculated by taking
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good health among women, Standard skinfold callipers are supposed to
a person’s weight ( in kg and whereas the ratio at around 0.9
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gram) and dividing by exert a pressure of 10 gm per millimetre
is considered good health among square on the skin fold. The reading of the
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height (metres and men. skinfold is read approximately 2 seconds
centimetres) square.
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These people have fewer after releasing the full pressure on the jaws
chances of health problems like
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of the calliper.
diabetes, cardiovascular
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Equipment: The equipment used for
disorder, cancers etc. measuring all skinfold widths is a standard
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skinfold calliper. A number of callipers are in
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use. But the most reliable are Harpenden,
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Lange and Lafayette skinfold callipers.
Somatotypes
Somatotypes refers to the shape of the human body as well as
physique. Types of body shape(Somatotypes) according to
Sheldon:
1. Endomorph: An endomorph person is generally stocky with the
large round body, short neck, short arms and wide hips. They
have plenty of fat all over their body. Their physical fitness level
is low, related to speed and endurance, whereas they have
massive strength. They are comfort-loving, peaceful, sociable,
relaxed and tolerant Personal.
2. Mesomorphic: Mesomorphic persons are muscular with a broad
chest, strong legs and arms with medium height. These people
have a lot of strength, speed and flexibility. Also, have attractive
Personality. They are good for almost all kinds of activities. Their
characters say that they are active, assertive and competent
persons.
3. Ectomorphic: Ectomorphic people are very thin with a slim
face, narrow shoulders, chest and hip. They have less fat on their
body. Ectomorphs people have less strength, whereas they
dominate in endurance activities.
Personality-wise they are quiet, sensitive, restrained and non-
assertive. They are very self-conscious, socially anxious, artistic
and thoughtful. Body Shape
Measurements of health-related fitness

Anthropometric Measurement : It is the measurements of height, weight, arm, leg
length, waist circumference and skin folds of a different part of body etc.
Anthropometric measurements play an important role in the selection of activities. It is
used for understanding human physical variation and attempt to correlate physical and
psychological traits.
1. Height: Height must be measured using a stadiometer to the nearest half of a
centimetre.
2. Weight: Standard weighing machine should be used to measure weight. Measurement
must be recorded to the nearest 0.1 kg.
3. Arm length: Measurement should be done from the shoulder to the tip of the little
finger.
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4. Upper arm length: Measurement should be done from shoulder to elbow. Before
measuring the arm should be bent 90 degrees at the elbow with the palm facing
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upwards.
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5. Leg length:Measurement should be done from the outside edge of the centre of
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the foot to the upper edge of the hip.
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Anatomy
1. The word ‘Anatomy’ is derived from a Greek word ‘anatome’ which means ‘to dissect’ or ‘to cut apart’.
2. According to its meaning, anatomy is a branch of biology which deals with the identification and
description of internal body structure of an organism or living being.
3. In other words, it is a dissection or a detailed analysis of the structure shape, size, weight and
location of all organs of a human body.
Physiology
1. The word ‘Physiology’ consists of two words ‘physio’ which means ‘nature’ and ‘ology’ meaning ‘study’.
2. Physiology can be defined as a branch of biology which deals with the functions and activities of all
the systems of the human body and their mutual relationships.
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3. In fact, it is the study of all mechanical, physical and biochemical processes that support the human
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body and its functioning. In this field, one studies the functions of the various organ systems, organ
cells & the biomolecules that allow a living organism to survive, grow, and develop.
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Importance of Anatomy & Physiology
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There are mainly 9 organ systems in a human body.
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They are: 1. Useful in Selection of Sportspersons.
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1. Skeletal system 2. Glandular system 3. Muscular 2. Help in Designing Better Training
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system 4. Excretory system. 5. Circulatory system 3. Prevent Sports Injuries
6. Reproductive system 7. Respiratory system
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8. Digestive system u9. Nervous system 4. Understanding Differences between Males and
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In the field of physical education, four of these Females
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systems play a central role in overall growth and 5. Recovery from Fatigue by Providing Massage
development of an athlete. 6. Knowledge about Chemical Changes can
Improve Performance
Skeleton System
Human body is made up of a framework consisting of many large Functions of the Skeletal System
and small bones called a skeleton. 1. Protection
This skeleton consists of 206 bones as well as a network of
tendons, ligaments & cartilages that connect them together, & this 2. Support
system of the body is called skeletal system. 3. Movement
The skeletal system can be mainly classified into two categories 4. Production of Blood Cells
which are as follows : 5. Mineral Storage
1. Axial Skeleton Consists the bones such as Skull (28), Sternum 6. Attachment of Muscles
(1), Ribs (24), Hyoid bone (1) and Vertebral column (26).
2. Appendicular Skeleton Consists bones in the upper limbs (64)
and lower limbs (62).
Classification of Bones
1. Long Bones: These bones are found mainly in the upper & lower limbs, and
act as a lever in our body which helps in making movements possible.
2. Short Bones: A short bone is one that is cube-like in shape, being
approximately equal in length, width and thickness. Short bones provide
stability and support as well as some amount of motion.
3. Flat Bones: Flat bones are thin, flattened and usually curved. They provide a
large surface for muscle attachments & protect internal organs.
4. Sesamoid Bones: These are small, round bones shaped like a sesame seed.
These bones are found in tendons where a great deal of pressure is generated
in a joint. The sesamoid bones protect tendons by helping them overcome
compressive forces. They vary in number & placement from person to person,
but are typically found in tendons associated with the feet, hands and
knees.
Joints
1. The bones present in our body are joined by a network of tendons, ligaments and cartilages.
2. The junction at which two or more bones are joined is called a joint.
3. It is mainly a mechanism of movements in a hard and rigid skeleton.
Types of Joints
1. Immovable or Fibrous Joint: These are fixed joints, there are no
movements, like the
2. Slightly movable or Cartilaginous Joint: These joints are slightly
movable like vertebrae.
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3. Freely movable or Synovial Joints: These joints can move to a
great extent. These are covered by thin membranes and filled with
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synovial fluid which acts as a greasing agent.
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These joints are of various types
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• Ball and socket joint (Shoulder and Hip joint)
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• Hinge joint (Elbow joint)
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• Pivot joint (Neck joint)
• Gliding joint (Thumb joint)
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• Sesamoid joint ( ball of the foot behind the big toe)
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Respiratory System
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1. The respiratory system is the body of organs that are involved in the process of breathing, commonly
known as respiration.
2. In the process of respiration, we take Oxygen (O2) from the environment and give out Carbon Dioxide
(CO2), a waste product, that is produced as a result of chemical changes within the cells of our body.
3.
Types of Respiration
1. External Respiration: Inhalation and exhalation are the processes of
external respiration.In this process, we inhale oxygen which goes to
different parts of the body, and exhale carbon dioxide which diffuses
from the blood.
2. Internal Respiration: This process of respiration takes place in
tissues and cells, where oxygen gets used during energy production.
Mechanism of R.S.
When we breathe in, muscles across the ribs
contract, it pulls ribs upward and sideward. At the
same time, the muscles of the diaphragm contract
and flatten.
Thus, the size of the lungs increases, and there is
an increase in volume. Due to this process, low
pressure develops in the lungs, so air gets inside
through the nose.
Breathing out occurs when the muscles of the
diaphragm and ribs relax. By this process, space is
reduced and there is a decrease in volume of lungs,
thus high pressure develops in the lungs so air is
pushed out.
Muscular System
1. Muscles are soft tissues. Many stretchy fibers make up your muscles.
2. There are about 600 muscles in the human body.
3. The three main types of muscle include skeletal, smooth and cardiac.
4. The brain, nerves and skeletal muscles work together to cause
movement – this is collectively known as the neuromuscular system
Function of Muscle
1. Movement: Our body's skeleton gives enough rigidity to our body that skeletal muscles can yank and
pull on it, resulting in body movements such as walking, chewing, running, lifting, manipulating objects
with our hands, and picking our noses.
2. Maintenance of posture: Without much conscious control, our muscles generate a constant contractile
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force that allows us to maintain an erect or seated position, or posture.
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3. Respiration: Our muscular system automatically drives movement of air into and out of our body.
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4. Heat generation: Contraction of muscle tissue generates heat, which is essential for maintenance of
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temperature homeostasis. For instance, if our core body temperature falls, we shiver to generate more
heat.
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5. Communication: Muscle tissue allows us to talk, gesture, write, and convey our emotional state by
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doing such things as smiling or frowning.
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6. Construction of organs and blood vessels: Nutrients move through our digestive tract, urine is passed
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out of the body, and secretions are propelled out of glands by contraction of smooth muscle.
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Constriction or relaxation of blood vessels regulates blood pressure and blood distribution throughout
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the body.
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7. Pumping blood: Blood moves through the blood vessels because our heart tirelessly receives blood and
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delivers it to all body tissues and organs.
Properties of Muscles
All muscle cells share several properties: contractility,
excitability, extensibility, and elasticity:
1. Contractility is the ability of muscle cells to forcefully
shorten. For instance, in order to flex (decrease the angle of a
joint) your elbow you need to contract (shorten) the biceps
brachii and other elbow flexor muscles in the anterior arm.
Notice that in order to extend your elbow, the posterior arm
extensor muscles need to contract. Thus, muscles can only pull,
never push.
2. Excitability is the ability to respond to a stimulus, which may
be delivered from a motor neuron or a hormone.
3. Extensibility is the ability of a muscle to be stretched. For
instance, let's reconsider our elbow flexing motion we discussed
earlier. In order to be able to flex the elbow, the elbow extensor
muscles must extend in order to allow flexion to occur. Lack of
extensibility is known as spasticity.
4. Elasticity is the ability to recoil or bounce back to the
muscle's original length after being stretched.
Circulatory System
1. The circulatory system is also known as the cardiovascular or the vascular system.
2. It is a group of organs that circulates bloods and transports nutrients such as amino acids,
electrolytes, oxygen, carbon dioxide, hormones and blood cells to and from all the parts of the body.
3. It is a vast network of organs and blood vessels that acts both as a delivery and waste removal system
for the body.
The circulatory system is divided into two separate

loops, that are as follows
1. Pulmonary Circuit: It exchanges blood between the
heart and lungs for oxygenation.
2. Systematic Circuit: It distributes blood
throughout all the other systems and tissues of the
body.
Heart
Heart :It is a hollow, muscular cone-shaped
organ without which we cannot survive. As
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the only organ of the circulatory organ, the
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heart is responsible for pumping blood
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throughout the body.
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Heart is located just under the rib cage,
between the lungs, inclined towards the left,
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and is about the size of a closed fist which Structure of Heart
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weighs about 300gms. In a day, the heart
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beats about 15,200 times. Structure of the Heart The heart is enclosed in an outer
layer called the pericardium. Under this layer, the heart
muscles called the ‘myocardium’ is situated. The heart is
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divided into two sides/parts by a septum. Each side is
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further sub-divided into two chambers. The upper
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chambers are called atrium or auricles and the lower
chambers are called ventricles. Therefore, the heart is
divided in four chambers. They are as follows:
1. Right Atrium It receives blood containing carbon dioxide
from the veins and passes it to the right ventricle.
2. Right Ventricle It receives blood from the right atrium
and pumps it to the lungs, where carbon dioxide is
removed from it and it is loaded with oxygen.
3. Left Atrium It receives oxygenated blood from the lungs
and passes it to the left ventricle.
4. Left Ventricle It is the strongest chamber and pumps
oxygen-rich blood to the rest of the body. The left
ventricle’s vigorous contractions create what we know as
the blood pressure.
Blood & Blood Vessel
Blood It is a specialised body fluid that actually performs the function of the circulatory system. It
delivers the necessary nutrients and oxygen to the tissues and organs of the body.
Blood Vessel: These are the passages that allow blood to flow quickly from the heart to every region of
the body and back again. The size of blood vessels corresponds to the amount of blood that passes
through them.
i) Arteries: These are blood vessels that carry blood away from the heart. Blood carried by arteries is
oxygenated, except pulmonary artery that carries deoxygenated blood.
ii) Veins: These are the blood vessels that carry blood from various body parts towards the heart. Very
similar to arteries, veins are much thinner, less elastic and less muscular than the arteries. They tend
to collapse when not filled with blood.
iii) Capillaries These are the smallest, thinnest and most common type of blood vessels in the body.
Capillaries connect to arterioles on one end and venules on the other.
Functions of Circulatory System

1. Transportation: It transports blood to almost all of the body’s tissues. The blood delivers essential
nutrients and oxygen into the cells of the body. It removes wastes and CO2 from the body. Hormones
are transported throughout the body via the blood’s liquid plasma.
This process of transportation takes place through two seperate circulatory processes as discussed
below
(i) Pulmonary Circulation It allows the oxygenation of the blood. The blood flows from right side of the
heart through pulmonary artery to the lungs where the blood is oxygenated and CO2 is removed. This
blood then comes back to left side of the heart through pulmonary veins.
(ii) Systematic Circulation It allows circulation of the oxygenated blood between heart and body’s
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tissues. The left side of the heart, after receiving oxygenated blood, pumps it out through the aorta to
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all the body parts. After deoxygenation of blood, it goes back to the right side of the heart through
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superior and inferior vena cava.
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2. Protection: It protects the body from various diseases. The WBCs clean up cellular debris and fight
pathogens that have entered the body. Platelets and red blood cells form scabs (known as ‘blood clots’)
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to seal wounds and prevent pathogens from entering the body and liquids from leaking out.
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3. Regulation: It is an instrument in the body to maintain homeostatic control of several internal
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conditions. Blood vessels help maintain a stable body temperature by controlling the blood flow to the
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surface of the skin.
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4. Nutrition: The circulatory system carries the nutrients and essential vitamins, minerals, amino acids
as well as glucose to all parts of the body. As the blood goes through the small intestine, these
nutrients enters the blood stream for its further use.
Unit 8 | Fundamentals Of Kinesiology & Biomechanics in Sports
Kinesiology
1. The word ‘Kinesiology’ has been derived from the Greek words, ‘Kinesis’ which means ‘movement’ and
‘ology’ meaning ‘study’. Accordingly, kinesiology can be defined as a science that deals with the
organisation system of information related to motion.
2. In other words, this field of science studies the mechanics and anatomy of a human body in relation
to human motion.
Biomechanics
1. Biomechanics is derived from the combination of two words i.e. ‘bio’ means living thing and
‘mechanics’, which is a field of physics and the forces that act on bodies in motion.
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2. Therefore, it can be defined as the study of the movement of living things using the science of
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mechanics.In sports and exercise, biomechanics refers to ‘‘the study of human movements, including the
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interaction between the athlete, sports equipment and the exercise environment.’’
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Importance of Kinesiology Importance of Biomechanics
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1. Preparing Coaches & P.E. Teachers 1. Technique Improvement
2. Promotion of Health and Fitness 2. Equipment Improvement
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3. Preventing Injuries & Rehabilitation 3. Injury Prevention
4. Developing New Equipments 4. Helps in Functioning of Human Body
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5. Helps in Developing Motor Skills 5. Improvement in Training
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6. Helps in Developing Motor Skills 6. Assist in Improving Coaching
7. Improves Performance 7. Enhances Performance
Principles of Biomechanics
Newtons Law of Motion
1st law of Motion 2nd law of Motion 3rd law of Motion
According to Newton’s first law of According to this law, the rate of According to this law, every action
motion, a body at rest will change in acceleration of an has an equal and opposite reaction.
continue to be at rest and a body object is directly proportional to This implies that forces do not work
in motion will continue to be in the force producing it and alone they actually act in equal and
motion at the same speed and in inversely proportional to its opposite pairs between the bodies in
the same direction unless any mass. In case two unequal forces contact. This law explains what
external force is applied on it, in are applied to objects of equal happens to a body when it applies a
order to change its state. masses, the object on which a force on another body.
Also called Law of Interia. greater force is applied will move Also called Law of Reaction.
faster. Also called Law of
Example: Acceleration or momentum. Example:
• A moving football first slows Example: • A cricket player while catching a
down and then stops. It comes to • A cricket player while catching ball moves his hands backwards.
rest due to the friction between a ball moves his hands • In baseball, the player hits the ball
the ground and the ball. backwards. hard to throw it far away.
• To take a start in sprint races. • In baseball, the player hits the
• To lift the opponent in wrestling. ball hard to throw it far away.
• To start hammer throw.
Types of Body Movements

Flexion Extension Abduction
It takes place when the angle It takes place when the angle It means moving the body
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decreases between the two increases between the two parts away from the midline
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bones attached to a joint. bones attached to a joint of the body i.e. the axis.
Flexion of the wrist joint is an
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increases. In sports, the act of
important movement in many For example, downward abduction can be seen in
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sports skills, especially racquet movement of the arm after a cricket as performed by
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sports, as it provide stability badminton shot has been fielder to catch a ball which
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and power to a sportsperson. made. is above the head.
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Adduction Circumduction Rotation
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It is a movement towards the
midline of the body. It means
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region in a circular manner, in
which one end of the body
Rotation is the movement in which a
bone or a whole limb, pivots and
revolves around a single long axis.
drawing the limbs closer to the region being moved stays i) Internal Rotation (Medial
body along the centre line. relatively stationary while the Rotation): It refers to rotation
For example, shoulder other end describes a circle. towards the inner side of the body.
adduction is a key movement For Ex, It occurs at the ii) External Rotation (Lateral
in the performance of a golf shoulder during the Rotation): It refers to rotation away
swing. execution of a cricket ball. from the center of the body.
Supination Pronation
Pronation is the position in which the anatomical

position of the forearm is rotated so that the palm
Supination is opposite of pronation. The of the hand faces backward. In this, the elbow is
palm of the hand is turned to face forwards flexed so that the forearm becomes horizontal and
or upwards if the forearm is horizontal. the palm of the hand is turned to face downwards.
Supine is lying or positioned on the back. Prone is lying or positioned on the tummy.
Axis & its Application in Body Movements
An axis is an imaginary straight line around which an

object rotates. Movement at a joint takes place in a
plane about an axis.
There are three axes of rotation: Vertical Plane
1. Sagital Axis: The sagital axis passes horizontally
from posterior to anterior and is formed by the
intersection of the sagital and transverse planes.
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2. Frontal Axis: The frontal axis passes horizontally
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from left to right and is formed by the intersection
of the frontal and transverse planes.
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3. Vertical Axis: The vertical axis passes vertically
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from inferior to superior and is formed by the
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intersection of the sagital and frontal planes.
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Plane & its Application in Body Movements
A plane is best described as an imaginary surface

which divides the body into equal parts. The body
moves through different ‘planes of movement’.
Human movements are described in three
dimensions based on a series of planes and axis.
There are three planes of motion that pass through
the human body:
1. The Sagital Plane: The sagital plane lies vertically
and divides the body into right and left parts
2. The Frontal Plane: The frontal plane also lies
vertically and divides the body into anterior and
posterior parts.
3. The Transverse (horizontal): Plane The transverse
plane lies horizontally and divides the body into
superior and inferior parts.
Unit 9 | Psychology and Sports
Psychology
Psychology is the scientific study of mind and behavior of a sportsperson. It surrounds environmental
factors that affect how people think, act, and feel. It also includes the study of conscious and
unconscious situation.
Sports psychology: It is the branch of applied psychology which deals with sports performance and
behavior of a player during training and competition.
It helps to modify a sportsperson according to the needs of the situation and optimize the benefits for
better performance and excellence
Importance of Psychology
1. It helps to improve the performance & personality of players by scientifically modifying his behavior.
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2. Proper motivation and feedback enhances the performance of the player.
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3. It helps to control and check the declining performance
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4. It helps to understand the learning rate, learning curve, development patterns, etc
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6. It develops proper behavior setup during the competition
7. It helps the player to deal with spectators and crowd
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8. It helps to overcome the stress and tension of players It helps to understand the needs of a sports
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person
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9. It helps coaches for a better selection of players
10. It improves the coaching, training and teaching skills for effective learning
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Developmental Characteristics at Different Stages of Development
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Infancy (Birth to 2 Years)
From the ages of two months to one year, the baby is in Childhood (2 to 10 Years)
the infancy stage and can be referred to as an infant. Childhood is divided into three stages of
1. Rapid development of the muscles. life which include early childhood, middle
2. Control of the muscles. childhood, and late childhood
3. Development of the brain. 1. Growth related to height and weight.
4. Development of the memory. 2. Enhances neuro-muscular co-ordination.
5. Increased ability to understand & express language. 3. Improved concentration.
6. Arouse curiosity. 4, Development of thinking skills.
7. Start imagining. 5. Ability to control emotions.
8. Motor development. 6. Starts imitation of the people.
9. Strong urges to start making their own choice of tasks. 7. Extremely active.
10. Unable to control emotions, like – starts laughing 8. Start socialization. Like to play with
during crying/weeping. children of their age-group.
11. Engaging in play most of the time. 9. Enhance motor skills.
Adolescence (10 to 21 Years)

1. The word ‘Adolescence’ has its root in the Latin word ‘Adolesceker’ which means to grow to
maturity. So, adolescence means ‘to move on to attain maturity’.
2. According to Stanley Hall, “Adolescence is the period of extreme stress and strain, revolt and
storm.” 3. According to Jersild, “Adolescence is the period through which a growing child makes
transition from childhood to adulthood.”
In the age of adolescence, changes happen in the physical, mental, emotional and social spheres of
young people. Because of this, they face many problems. Some of them are:
Physical Characteristics: Mental Characteristics:
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1. Adolescence refers to the rapid growth and 1. Development of the ability to take decisions.
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development as this age leads a child into adulthood from 2. Developing a feeling of friendliness.
3. Children establish their role models.
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childhood.
2. Rapid changes in the physical appearance. 4. Taking decisions related to the occupation is
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3. Development of sexual organs. considered in the age of adolescence.
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4. Development of reproduction & sexual maturity. 5. Teenagers start thinking as adults.
6. Attraction towards opposite sex.
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5. Start of menstruation cycle in females.
7. Appraisal for respectable behaviour.
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6. Growth of pubic hair.
8. Mental illness, stress due to unfavourable
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7. Mustache and beard start growing in boys.
8. The pitch of the voice starts changing. Sharpness in behaviour.
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the tone of girls whereas heaviness in the tone of boys. 9. Divine dreams begin.
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Social Characteristics: Emotional Characteristics:
1. Dependent on friends. 3. Raising voice against
rituals and customs. 1. Quick to get angry at others.
4. Giving importance to the exchange of thoughts in a 2. Giving importance to their thoughts/opinions.
group. 3. Extreme increase in curiosity.
5. Rebelling against unfavourable behaviour of others. 4. Extreme enthusiasm.
6. Making their own identities in the society. 5. Attachment with special ones.
7. May also be oriented towards social evils. 6. Rapid changes in the mindset, resulting in
8. Taking an interest in recreational activities like the alternation of sadness and happiness.
picnic, dance, music, rock climbing, sports/games, etc.
Adolescent Problems
1. Independency: At this age, teenagers like to do tasks independently, but the problem happens when parents
don’t accept their maturity.
2. Problems of Physical Development: Rapid physical development happens in this age
3. Emotional Problems: In this phase of life, emotions are at the peak and seem imbalanced. Teenagers
experience enormous mood swings. Sometimes, they finish a task emotionally and immediately.
4. Problem of Adjustment: At this age, due to emotionalinstability, teenagers face adjustment problems in
friend circle, society and family.
5. The Problems of Behaviour: Adolescence is a period of nervousness, revolt and the enthusiasm to accomplish
major tasks.
6. Social Problems: Every society has different culture, customs, rituals, etc. Adolescents want autonomy in
their thoughts and the tasks they do.
7. Problems of Self-support: In this span of years, teenagers want to get independent by self-support. They
want to establish their reputation in the society. But they face lots of problems from which they get
frustrated.
8. Problems of Addiction: In this phase, the level of excitement of the mind is on the peak. Due to over-
excitement, adolescents sometimes consume drugs or alcoholic drinks due to bad influence/company.
Management of Adolescent Problems

1. Proper Environment: Proper environment means to provide favourable and positive environment, according to
the needs of adolescents and to guide them.
2. Vocational Guidance: Vocational guidance should be given to the adolescents as per their abilities, needs,
interests and personality.
3. Psychological Knowledge: Using psychological knowledge, we can orient them to face the problems of this age,
and to suggest them various ways to curb their emotions. Debate and discussion can be organised among
students (adolescents) to help them gain control over their emotions.
4. Creative Development: Level of energy is high in this age, but this energy should be used in creative
activities. For this, various constructive and creative programmes of physical education and vocational guidance
can be helpful.
5. Organising Recreational and Cultural Activities: In this phase of life, adolescents can create their own
identity. Recreational and cultural activities are helpful to give them opportunities to create their own identity.
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6. Knowledge of Practicality: In this phase of life, imagination is at a high level in adolescents, as they prepare
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themselves to achieve their goals.
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7. Information of Abuse of Drugs: In this age, due to frustration or excitement, the youth consume drugs or
alcoholic substances. Information regarding bad effects of drugs/alcohol drinks should also be provided through
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documentaries movies, etc.
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8. Social Education: Our religion, social rituals, customs, beliefs and myths have been handed over to us by our
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ancestors. Indian culture is based on ancient philosophy. However, they have to be carefully analysed and then
only accepted.
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9. Sex Education: Sex education should be included in the schools. Human beings are curious to fulfil their
desires and curiosity. When adolescents are not provided proper guidance, they find wrong ways to fulfil their
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curiosity.
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Team Cohesion and Sports
1. Team cohesion is a dynamic process which reflected in the
tendency for a group to stick together & remain united in the
pursuit of goals and objectives. It is essentially how well a
team works together & is crucial for a sports team to be
successful.
2. Successful team cohesion in sports is influenced by
individuals view of their team & the objective set out to
achieve.
3. Team cohesion is useful as it can both improve
performance and motivation of a team. If a team work well
together, this improves their team cohesion, this in turn
improves performance. This then improves personal
satisfaction.
Steps to Improve Team Cohesion

Below are the key steps to what you can do to establish and
improve team cohesion
● Set team goals
● Set individual goals
● Provide feedback to individuals as well as a team
● Listen to your athletes/players feedback
● Work together to achieve the goal
● Reward effort and performance
● Recognise improvement
● Establish an environment for success by setting
expectations and professionalism.
Introduction to Psychological Attributes:

Attention Resilience Mental Toughness
Attention is our ability to focus Resilience is our ability to bounce Mental toughness refers to the
on specific stimuli or tasks back from adversity, challenges, mental and emotional strength
while filtering out distractions. or setbacks. Life can throw that allows us to persevere and
It’s like a spotlight that unexpected curveballs, and perform at our best, even under
illuminates what matters most resilience enables us to cope with pressure or in the face of
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at any given moment. stress, adapt to changes, and adversity. It involves maintaining
maintain our emotional well- focus, staying determined, and
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Being attentive helps us absorb being. managing stress effectively.
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information effectively, make
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better decisions, and perform Building resilience involves Mental toughness is often seen in
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well in various areas of life. In developing a positive mindset, high-performing athletes,
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today’s fast-paced world filled cultivating support networks, and leaders, and individuals who push
with distractions, nurturing and learning from experiences, their limits to achieve their goals.
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improving our attention is turning difficulties into Developing mental toughness
crucial for enhanced opportunities for growth and involves consistent practice, self-
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productivity and overall mental learning. belief, and the willingness to step
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clarity. outside our comfort zones.
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Unit 10 | Training & Doping in Sports
Training
The word ‘training’ means the process of preparation for some task. It is a process by which one gains
practical and theoretical knowledge. Training in sports means the preparation of a sportsperson based
on the scientific principles for giving the highest level of performance. It is a specialised process of all-
round physical strengthening aimed at improving an athlete’s fitness in a selected activity.
According to Martin, ‘‘Sports training is a planned and controlled process of achieving goals in which the
changes of motor performance and behaviour are made through measures of content, methods and
organisation.”
Training Programmes Principles of Sports Training

1. Preparatory Period:
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This is the basic training ● Principle of continuity: The training programme should be followed regularly
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programme wherein stress without a long break.
is given on basic fitness ● Principle of training Load: Training load should be gradually increased after the
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and skill for competitions. adaptation of previous work or load.
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2. Competition Period: In ● Principle of Planned & Systematic Training: To achieve a high level of sports
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this period, the player performance in competitions, the training must be well planned and conducted
achieves its top form and
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systematically for better results.
can participate in ● Principle of General & specific training: General training creates the base and
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competitions to achieve top specific training helps to achieve high performance.
performance. Training, in ● Principle of Cyclicity: The training can be organized in three different cycles:
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this period, has maximum Macrocycle: having a duration of 3–12 months; Meso-cycle of 3–6 weeks; and
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intensity. Sportspersons Micro cycle of 5–10 days.
are trained fully
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● Principle of Ensuring results: Sports training is planned to achieve the expected
technically and tactically results in small and major competitions or tournaments.
with main focus on speed. ● Principle of Adaptability: The adaptability to the training load should be in
3. Transitional Period: This proper proportion between the load and recovery.
period comes after the ● Principle of Uniformity: Time and duration of the activity should be maintained.
competition. In this period, ● Principle of individual difference: No two individuals are alike. The load may vary
a player relaxes and rests as per the capacity of the individual sportsperson. Training must be planned as
to recover from stress. per the needs of the individual age, health condition, individual capacity, recovery
The main purpose of this pace and physique of the sportsperson.
period is the maintenance ● Feasibility: Training of the sportsperson should be planned and conducted to
of physical abilities for draw the maximum benefit.
next competition.
Training Load
In sports training, the load is a major concern. Efforts should be made so that possible work can be
done with minimum effort. Load is defined as the amount of work done by an individual's body. It is the
psychological & phsiological demand put on the body parts through motor stimuli resulting in
improvement & maintenance of higher performance capacity. Sports training consists of physical
exercises.
Overload
During training of sports persons, load is given to the players according to their capacity. Whenever this
load goes beyond the capacity of an individual, the physiological and psychological functions get
disturbed. Though this increased load does not affect the sports person immediately, if the
administration of the overload continues for a longer period, it results in decrease of his/her
performance. The important signs and symptoms of over load are fatigue, decline in performance, loss of
interest in sports, loss of concentration, lack of motivation, sleep disorder, loss of appetite and prone to
injuries.
Adaptation
Adaptation is defined as the adjustment of physical and psychological functional systems to the training
load. Adaptation to a load results in the enhancement of performance capacity. Thus, a sports person is
able to increase his/her performance as a result of adaptation process.
Adaptation process demands that a sportsperson maintains regularity in training. If a sportsperson is
exposed to new and unfamiliar load in a systematic planned way the adaptation process will be faster.
Recovery
Recovery is the ability to meet or exceed performance in a particular activity. Recovery may include an
active component (such as a post-workout walk) and/or a passive component (such as a post-workout
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hydrotherary treatment).
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Types of Recovery
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Factors of Recovery
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● Immediate Recovery: The most rapid form of recovery, is immediate
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recovery which occurs during exercise itself. With this phase of recovery, The following factors are involved
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energy regeneration occurs with the lower extremities between strides. As in the ability of a person to
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each leg recovers more quickly, the walker will be able to complete the recover:
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striding task more efficiently.
● Muscle soreness and weakness
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● Short Term Recovery: It involves recovery between sets of a given ● Poor exercise performance
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exercise or between interval workouts. Short-term recovery is the most ● Decrease in appetite
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common form of recovery in training. ● Increased infection
● Quality and quantity of sleep
● Training Recovery: It isused to describe the recovery between workout ● Gastrointestinal abnormalities
sessions or athletic competition. If consecutive workouts occur (such as
within the same day) without appropriate recovery time, the individual
may be improperly prepared for the next training session.
Warming Up
Warming up is a series of light exercises that are performed prior to any training or competition.
Through a series of exercises, players are physically and mentally prepared for training or competition.
– Warming up is a practice in itself.
– Warming up is an exercise by which a person is prepared to work physically, mentally & psychologically.
– Warming up is a process in which nerve impulses immediately respond to efficient action.
– Warming up is a series of preparatory exercises that are performed prior to training or competition.
– Warming up is a series of those exercises which help to raise body temperature, muscular power & speed.
Types of Warming-Up
1. General Warming Up: General warming up includes running,
jumping, bending, stretching, etc. It helps to enhance
flexibility and co-ordination ability of the muscles. It also
improves muscle tone. The need and amount of warming up
depends on the individual.
2. Specific Warming Up: Specific warming up is done just
after general warming up. Various tools/ instruments are
used for this. It varies from activity to activity like practice
of passing and dribbling in hockey before actual play, practice
of catching before cricket, etc. Specific warming up improves
co-ordination ability. Specific warming up incorporates
exercises keeping in mind the skill to be played.
Methods of Warming-Up
1. Running and Jogging: Players have to run slowly according to their capabilities.
It involves primarily 5-10 minutes. In this, running and jogging both are included.
Players can decide the duration of warming up accordingly. Importance
2. Simple Exercises: After running and jogging, players should do exercises from
ankle to the neck. It includes walking, rolling, bending, jumping, etc. 1. Increases Body
3. Striding: In this, a player runs 50-60 m through long strides. Also, he/she Temperature
has to come back to the starting line while jogging. Players can repeat this as 2. Increases the Nerve
per their convenience. Impulse Speed
4. Wind Sprint: In this, players run rapidly for 20- 30 m. They can repeat this 3. Increases Oxygen Supply
as much as they can. Normally, it should be repeated for 4-5 times. 4. Safety from Injury
5. Stretching Exercises: In this, the player does stretching of several parts of 5. Increases Flexibility &
his/her body like stretching any part of the body after bending in a certain Metablism
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direction. 6. Improves Strength and
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Endurance
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Mostly, these methods are common for warming up but there are some other 7. Reduce to Stress
methods which are as follows:
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8. Improves Explosive
1. Hot Water Bath: This method is generally accepted in those countries where Strength
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the climate is colder. Here, hot water bath should be provided to increase body
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temperature and activate muscles.
2. Through Massage: Massage helps to improve muscle tone and also activates
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and energizes muscles.
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Limbering Down
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After a competition or training, to bring the body to normal condition is called ‘Limbering Down’ or ‘Cooling
Down’. It is a setup of exercises which are performed after the competition or activity. It is done at the end of
the activity. Limbering down consists of very simple exercises at a slow pace like slow jogging, slow stretching
exercise and deep breathing exercise at the end. By cooling down, the body temperature is slowly brought to
normal which is raised during activity.
Limbering down reduces fatigue level, relaxes the body and reduces pain.
There are certain advantage or importance of Limbering down :-
1 Body temperature become normal
2 Proper removal of waste product
3 Decrease in tension
4 Reduces the chances of dizziness or fainting
5 Decrease in the level of adrenaline in the blood
6 Heart rate returns to initial stage
7 Muscles do not remain stiff.
8 Supply of Oxygen normalises
Concept of Skill, Technique, Tactics & Strategies

Skill Technique Tactics Strategies
Tactics are the Strategies encompass
Skills are the foundation Technique refers to the strategic plans and broader, long-term
of any performance. specific methods, decisions made during plans and overarching
They are the abilities mechanics, or styles a game, competition, or approaches to achieve
and expertise an used to execute a skill any situation to gain objectives. They involve
individual possesses to correctly. It involves the
perform specific tasks or precise movements, an advantage over setting goals, ,
activities effectively. body positions opponents or understanding the
challenges. environment
Skill Technique Tactics Strategies

In sports, tactics involve and making informed
Skills can be physical, and coordination needed using specific plays, decisions about how to
like a basketball player’s to perform a task formations, or moves to accomplish those goals.
dribbling or a dancer’s optimally. outsmart the opposition In sports, a team’s overall
footwork, or they can be and create scoring strategy might focus on
cognitive, like problem- Good technique ensures opportunities. In other building a strong defense
solving or decision- efficiency, reduces the fields, tactics may or emphasizing offensive
making skills. risk of injury, and involve adjusting creativity. In business or
Developing and honing enhances performance. approaches to achieve other areas, strategies
skills is an ongoing Coaches often focus on desired outcomes could involve expanding
process, and practice, refining athletes’ efficiently. into new markets,
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training, and experience techniques to maximize Adapting tactics based improving customer
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play a significant role in their potential and on the situation is service, or streamlining
achieve consistent operations.
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improving them. essential for success, as
results. it keeps opponents Strategies provide a
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guessing & enables roadmap for success and
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individuals to exploit guide the allocation of
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weaknesses effectively. resources and efforts.
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Doping
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The word ‘doping’ refers to the use of drugs in the field of sports to enhance the physical capacity of
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sportspersons. In general, it is the use of performance enhancing substances by the athletes or sportspersons
to gain an advantage over competitors.
Doping is the use of performance-enhancing drugs in sports to improve performance of athletes. It is using
prohibited substances or methods to improve sports performance.
The use of drugs to enhance performance is considered unethical and banned by the International Olympic
Committee.
IOC wants dope free clean sports for all. Reasons for the ban are mainly due to health risk and equal
opportunity for athletes to compete.
Doping methods harm the health of athletes which might be fatal. Doping in sports is taken during training or
competition day.
Classification of Doping
1. Stimulants: Amphetamines, caffeine
2. Narcotics: Morphine, Opium, Heroin, Cocaine
3. Steroids: Anabolic steroids, estradiol, Testosterone, Anti-
inflammatory
4. Growth Hormone: Somatotropin, Peptide hormone
5. Beta-Blocker: Beta-adrenergic, Beta-antagonist
6. Diuretics: Acetazolamide, Aspirin
Important Notes:
1. Drug Administration: There are various types of drugs that can be used by athletes to enhance
performance.
2. Blood Doping: It is the process of increasing Red Blood Cell by the administration of blood transfusion.
Increasing the amount of RBC helps in strength and endurance activities. This can be done by injecting extra
RBC either from donors or previously harvested blood.
3. Gene Doping: It is the modification of genes to enhance performance. It is altering the individual human DNA
index.
Disadvantages of Doping
1. Health Risks: Doping substances can have severe health consequences. They may cause long-term damage
to organs, hormonal imbalances, cardiovascular issues, and even life-threatening conditions.
2. Unfair Competition: Doping distorts the level playing field and undermines the principle of fair
competition. Athletes who don’t use these substances may be at a disadvantage compared to those who do.
3. Damage to Athlete’s Reputation: Doping scandals can tarnish an athlete’s reputation, leading to loss of
trust from fans, sponsors, and fellow athletes.
4. Violation of Ethical Principles: Doping goes against the core values of sportsmanship, integrity, and
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respect for rules. It erodes the trust and credibility of sports as a whole.
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5. Legal Consequences: Doping is illegal in most sports organizations, and athletes caught using prohibited
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substances or methods can face severe penalties, including bans and loss of titles.
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6. Negative Impact on Young Athletes: Doping can set a harmful example for young athletes, promoting the
idea that shortcuts and cheating are acceptable to achieve success.
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7. Diminished Sporting Achievements: Doping diminishes genuine sporting achievements and undermines the
hard work and dedication of clean athletes.
Za k i Prohibited Substances & Their Side Effect
1. Stimulants: Stimulants are chemicals which have a direct effect over the central nervous system. These
drugs improve work output by reducing the feeling of fatigue and increasing alertness.
Examples of these drugs are caffeine, amphetamines, and ephedrine.
2. Narcotics: Narcotics are good pain killers, these substances are used to treat moderate to severe pain.
They are used during training periods to remove the feeling of restlessness and tiredness. Examples are
Morphine, Opium, Heroin, cocaine, etc.
3. Steroids: Steroids promote growth and healing processes. They increase the heart rate, body
temperature, muscle mass, blood circulation, etc. Examples are anabolic steroids, estradiol, testosterone, etc
4. Growth Hormone: These are usually animal hormones used for increasing the muscle mass, height, and
size of the body. Examples are somatotropin, peptic hormone, etc.
5. Beta-blockers: These are anxiety-reducing agents which are used in games that involve concentration
and risk. They reduce anxiety, lower the heart rate, reduce body temperature, reduce stress, relax Muscles,
etc. Examples are beta-adrenergic, beta-antagonist.
6. Diuretics: These drugs eliminate fluid from the body. The person reduces body weight in a very short
period. These are generally used by wrestlers, boxing players, etc. Examples are acetazolamide, aspirin
a g a r
Sa u d
Za k i
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PHYSICA

Unit 1 | Changing Trends & Career in P.E.

Meaning of Physical Education

Different people have expressed their

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Development of Physical Education in India

Career options in Physical Education

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Unit 1 | Changing Trends & Career in P.E.

Wearable Gears & Sports Equipment

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Khelo-India Program Fit-India Program

Fit India Movement

Objective of Fit India

Rules Opening Ceremony

Opening Ceremony Closing Ceremony

Olympic Medal Olympic Motto

Olympic Value Education

Joy of Effort Fair Play Respect for Others Pursuit of Excellence

Olympism & Olympics Values

Excellence Respect Friendship

Olympic Movement Structure

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Anulom Vilom Suryabhedana Bhramari

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The word SheetKari is

Active Lifestyle & stress management through Yoga

Unit 4 | PE & Sports for CWSN

Unit 4 | PE & Sports for CWSN

Role of Professionals for CWSN

Unit 5 | Physical Fitness, Health & Wellness

Importance of Fitness & Wellness Importance of Health

Component of Health, Physical Fitness & Wellness

Unit 5 | Physical Fitness, Health & Wellness

Static Strength Dynamic Strength Types of D.S.

Unit 5 | Physical Fitness, Health & Wellness

Flexibility Coordinative Ability

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Types of traditional sports & Regional games

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Leadership through Physical Activity and Sports

Creating Leaders through PE

Introduction to First Aid – PRICE

Unit 6 | Test & Measurement in Sports

Concept of Test, Measurement & Evaluation

Unit 6 | Test & Measurement in Sports

Importance of Test, Measurements & Evaluation

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Calculation of BMI, Waist Hip Ratio, Skinfold measurement

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Measurements of health-related fitness

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Functions of Circulatory System

Unit 8 | Fundamentals Of Kinesiology & Biomechanics in Sports

Unit 8 | Fundamentals Of Kinesiology & Biomechanics in Sports

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