CBSE Class 11 Physical Education Syllabus & Course Structure

2024-2025

UNIT 1­ Changing Trends and Careers in Physical Education:

� Concept, Aims & Objectives of Physical Education

� Development of Physical Education in India – Post Independence
� Changing Trends in Sports­ playing surface, wearable gear and sports equipment, technological
advancements
� Career options in Physical Education
� Khelo­India Program and Fit – India Program

UNIT 2­ Olympism Value Education

� Olympism – Concept and Olympics Values (Excellence, Friendship & Respect)

� Olympic Value Education – Joy of Effort, Fair Play, Respect for Others, Pursuit of Excellence,
Balance Among Body, Will & Mind
� Ancient and Modern Olympics
� Olympics ­ Symbols, Motto, Flag, Oath, and Anthem
� Olympic Movement Structure ­ IOC, NOC, IFS, Other members

UNIT 3­ Yoga

� Meaning and importance of Yoga

� Introduction to Astanga Yoga
� Yogic Kriyas (Shat Karma)
� Pranayama and its type
� Active Lifestyle and stress management through Yoga

UNIT 4­ Physical Education and Sports for Children with Special Needs

� Concept of Disability and Disorder

� Types of Disability, its causes & nature (Intellectual disability, Physical disability).
� Disability Etiquette
� Aim and objectives of Adaptive Physical Education
� Role of various professionals for children with special needs (Counselor, Occupational Therapist,
Physiotherapist, Physical Education Teacher, Speech Therapist, and Special Educator)

UNIT 5­ Physical Fitness, Wellness, and Lifestyle

� Meaning & importance of Wellness, Health, and Physical Fitness

� Components/Dimensions of Wellness, Health, and Physical Fitness
� Traditional Sports & Regional Games for promoting wellness
� Leadership through Physical Activity and Sports
� Introduction to First Aid – PRICE

UNIT 6­ Test, Measurement & Evaluation

� Define Test, Measurements and Evaluation

� Importance of Test, Measurements and Evaluation in Sports
 � Calculation of BMI, Waist – Hip Ratio, Skin fold measurement (3­site)
� Somato Types (Endomorphy, Mesomorphy & Ectomorphy)
� Measurements of health­related fitness

UNIT 7­ Fundamentals of Anatomy, Physiology in Sports

� Definition and importance of Anatomy and Physiology in Exercise and Sports

� Functions of Skeletal System, Classification of Bones, and Types of Joints
� Properties and Functions of Muscles
� Structure and Functions of Circulatory System and Hear
� Structure and Functions of Respiratory System

UNIT 8­ Fundamentals Of Kinesiology And Biomechanics in Sports

� Definition and Importance of Kinesiology and Biomechanics in Sports

� Principles of Biomechanics
� Kinetics and Kinematics in Sports
� Types of Body Movements ­ Flexion, Extension, Abduction, Adduction, Rotation, Circumduction,
Supination & Pronation
� Axis and Planes – Concept and its application in body movements

UNIT 9­ Psychology and Sports

� Definition & Importance of Psychology in Physical Education & Sports

� Developmental Characteristics at Different Stages of Development;
� Adolescent Problems & their Management
� Team Cohesion and Sports
� Introduction to Psychological Attributes: Attention, Resilience, Mental Toughness

UNIT 10­ Training & Doping in Sports

� Concept and Principles of Sports Training

� Training Load: Over Load, Adaptation, and Recovery
� Warming­up & Limbering Down – Types, Method & Importance
� Concept of Skill, Technique, Tactics & Strategies
� Concept of Doping and its disadvantages
Unit No Unit Name Marks Weightage
1 Changing Trends & Career in Physical Education 04
2 Olympic Value Education 05
3 Yoga 06
4 Physical Education & Sports for CWSN 04
5 Physical Fitness, Wellness 05
6 Test, Measurements & Evaluation 08
7 Fundamentals of Anatomy and Physiology in Sports 08
8 Fundamentals of Kinesiology and Biomechanics in Sports 04
9 Psychology and Sports 07
10 Training & Doping in Sports 07

CBSE Class 11 Physical Education Internal Assessment Evaluation Scheme

Find the CBSE Class 11 Physical Education internal assessment evaluation scheme in the table below.

PRACTICAL (Max. Marks 30)

Physical Fitness Test: SAI Khelo India Test, Brockport Physical Fitness Test (BPFT)* 6
Proficiency in Games and Sports (Skill of any one IOA recognized Sport/Game of Choice)** 7
Yogic Practices 7
Record File *** 5
Viva Voce (Health/ Games & Sports/ Yoga) 5
UNIT-1 : Changing Trends and Careers in
Physical Education
Contents
� Meaning and Definition of Physical Education
� Aims and Objectives of Physical Education
� Career Options in Physical Education
� Development of Physical Education in India – Post Independence
� Changing Trends in Sports­ playing surface, wearable gear and sports equipment,
technological advancements
� Khelo­India Program
� Fit India Programme

INTRODUCTION

The term ‘Physical Education’ is, indeed, complex and broad­based. It includes many types of phenomena.
In the beginning, physical education was used in the terms of physical activities, because physical
education was essential for people to survive.
The meaning of physical education changed many times during various civilizations. Generally, it has been
misunderstood. In ancient times man needed physical education to stay alive. Sometimes, it was confused
with physical training, play, games, physical culture, health education and recreation. But, as a matter of
fact, it is more than these terms, which is considered with growth, development and education of children
through themedium of big muscle activities. It is the education of whole life of a child by means of physical
activities.
MEANING OF PHYSICAL EDUCATION
physical education is a combination of two words one is physical and other one is education where physical
means related to nature (body) and education word has comes from the word “Educare” which means “to
bring up” so as a whole we can saythat to bring up an individual through natural activities which provides
wholesome development of the individual is known as physical education.

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Physical education is an integral part of education. Physical Education is “Education through the medium of
physical activities”.
DEFINATION OF PHYSICAL EDUCATION
According to J.B. Nash, “Physical education is that phase of the whole field of education that deals with big
muscle activities and their related responses”.
According to Central Advisory Board of Physical Education and Recreation (CABPER), “Physical education
is the education through physical activities for the development of the whole personality of the child to its
fullness and perfection in mind,body and soul”.
According to C A Bucher, “An integral part of total education process which has its Aim­the development of
physically, mentally, emotionally and socially fit citizens through the medium of physical activities which
have been selected with a view to realizing these outcomes.”
IMPORTANCE OF PHYSICAL EDUCATION

� Builds healthy bones.

� Improves strength and endurance.
� Reduces stress and anxiety.
� Helps control weight/reduces the risk of obesity.
� Improves blood pressure and cholesterol levels.
� Reduces feelings of depression.
� Boosts self­esteem and self confidence
� Promotes psychological well­being.
� Offers ample of career opportunities
� Improves social skills
� Strengthen the immune system
� Improves judgment. etc.
� Develop creativity, leadership, management and communication skills
AIM AND OBJECTIVES OF PHYSICAL EDUCATION
Aim means is the ultimate Goal and Objectives are steps towards the attainment of aim. The aim of
physical education is the overall development of human being. In other words, its aim is to make all­round
development so that man may benefit himself and the society as well.

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 The aim of physical education is the wholesome development of individual which means making an
individual physically fit, mentally alert, emotionally balanced, socially well adjusted, morally true and
spiritually uplifted.
Objectives of Physical Education

1. Physical/Organic Development: The primary objective is the development of our organic systems,
means internal and external development of body .The external development is related to the
development of outer structure such as ideal weight, height and shape of body and their organs. The
internal development is related to the better functioning of different systems of the body such as
respiratory system, circulatory system, digestive system, nervous system, muscular systems. Physical
activities and exercises have various effects on our organic systems which increase efficiency, capacity,
shape and size. For e.g. running increases the size heart and heart rate which helps the blood to flow
efficiently through the whole body.
2. Mental Development: This objective is related to mental development. Physical education is not
related to physical exercises only but it also includes knowledge about rules of different games,
principles, structures of body, personal cleanliness, etc. These physical activities sharpen the brain. By
taking part in physical activities a person learns to tackle various situations and gives opportunities to
take right decisions at right time. During sport many situations occur in which player takes his/her self­
decision. So, this results in their mental development and decreases the stress level.
3. Social Development: Various physical activities programs give individual opportunity for social contact
and group living which helps them to adjust themselves in different situations and building relations.
The qualities like cooperation, obedience, temperament, sacrifice, loyalty, sportsmanship, self­
confidence develop. These developments help them to become good human being and form a healthy
society.
4. Spiritual Development: The objective of physical education for an individual is to reflect time to
evaluate their experiences to allow them to build a positive mindset and promote progression. It is
related with the development of positive attitude towards life in all situations.
5. Neuro­muscular co­ordination: The physical activities help in maintaining a better relationship
between nervous system and muscular system. The development neuro­ muscular co­ordination
develops control and balance of the body. Various games develop our ability of activities such as
running, bouncing, catching etc. It also helpful in proper use of energy.
6. Emotional Development: The objective of physical education is to make an individual emotionally
develop through physical activity. A man is endowed with different emotions like happiness, jealousy,
hope, joy, fear, loneliness, sad etc. If they do not control these emotions, then there will be no place

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 for them in the society, which can be harmful for them. The programmes of physical education helpto
develop these emotions and also teach us to have proper control over our emotions.
7. Health Development: Physical education develops health through health education. Itdevelops healthy
habits of sleeping, exercises, food etc. It also reduces worries and anxieties through developing
appropriate interests and habits of engaging in exercise andgames.
CAREER OPTIONS IN PHYSICAL EDUCATION
The opportunities in the field of physical education were teaching and training only till1990. There are
ample employment opportunities for people in the field of physical education due to increase in
interest towards training and increase in number of activities.
There are two types of career options in physical education.
1. TRADITIONAL CAREERS­ Teaching and training of physical education.
2. EMERGING CAREERS­Emerging careers mean the prominent careers in physical education which are as
follow:
1. Teaching related careers
2. Training in related careers
3. Health and Fitness related careers
4. Performance related careers
5. Media related careers

1. IN TEACHING 2. IN TRAINING SECTOR 3. IN HEALTH/FITNESS 4. IN PERFORMANCE 5. IN MEDIASECTOR

SECTOR (COACHING) RELATEDSECTOR RELATEDSECTOR

� In Schools, Colleges, � Sports Fitness Trainer � Professional � SportsJournalism

� At Primary level Medicine Players � BookAuthor
University
� Sports Dietician

� In Various Sports � Sports Planning � Sports

� At Middle level Institution � Sport Psychology Officer Photography

� At Secondarylevel � IndustrialRecreation � Sports Nutritionist � Sports � Sports Broad­

Management casting

� At College and Sports Facility In Gyms as Athletic � Recreation al Sport � Sports Advertising
University level Management Trainer Management (Sports
equipment’s
marketing)

� Teaching at other � Administration � Health/FitnessIndustry � Performance � SportsIndustry

Professional
Institution

Career Options in Physical Education

There are several career options in the field of Physical Education, which can be broadly classified into three
categories: Teaching, Coaching, and Allied Fields.
1. Teaching: Physical Education teachers are responsible for designing and implementing physical
education programs for students of all ages. They teach various aspects of physical education, including
exercise, sports, and fitness. Physical Education teachers can work in schools, colleges, universities, and
other educational institutions.

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2. Coaching: Coaches work with athletes to help them improve their performance and achieve their goals.
They provide training, guidance, and support to athletes, and help them develop their physical and
mental skills. Coaches can work in a variety of settings, including schools, colleges, sports clubs, and
private coaching centres.
3. Allied Fields: Physical Education professionals can also work in allied fields such as sports management,
sports medicine, sports journalism, and sports psychology. Some of the career options in these fields
include:
4. Sports Management: Sports managers oversee the business and operational aspects of sports teams
and organizations. They manage finances, marketing, and event planning, and work to ensure the
success of the team or organization.
5. Sports Medicine: Sports medicine professionals provide medical care to athletes, including injury
prevention, treatment, and rehabilitation. They may work in hospitals, clinics, sports teams, or private
practice.
6. Sports Journalism: Sports journalists cover sports events and news for various media outlets, including
newspapers, magazines, and television. They write articles, conduct interviews, and provide analysis
and commentary on sports events and trends.
7. Sports Psychology: Sports psychologists work with athletes to help them develop mental skills such as
concentration, motivation, and goal setting. They may also work withsports teams and organizations to
improve team dynamics and performance.
8. Exercise Therapist: Exercise therapist provide services that help restore function, improve mobility,
relieve pain and prevent or limit permanent physical disabilities of people suffering from injuries or
diseases.
9. Occupational Therapist: Occupational therapist helps people to improve theirability to perform tasks in
their daily living and working environment. They work with individuals who have conditions that are
mentally, physically, developmentally or emotionally disabling. They may also know as counselor.
10. Recreation worker: People spend much of their leisure time participating ina wide variety of organized
recreational activities, such as arts and craft, the performing arts, camping, sports, and outdoor
adventure activities. Recreation workers plan, organize, and direct these activities in local playgrounds
and recreation areas, parks, community centers, religious organizations, camps, theme parks, and
tourist attractions.
11. Sports Management: The areas of sports management where the physical education professional can
opt are:
� Athletic administration
� Sports agents
� Program director in community sports programme
� Sports marketing
� Fitness management
� Sports event management
• In conclusion, there are several career options in the field of Physical Education, ranging from teaching
and coaching to allied fields such as sports management, sports medicine, sports journalism, and sports
psychology. Each career option requires specific skills, qualifications, and training, and offers unique
opportunities for growth andadvancement.
11. Inspector of Physical Education in Government Dept. and Privatesector.
12. Manager /Instructor of Health Club and Fitness center.
13. Sports Commentator

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14. Police and paramilitary officers
15. Officers in Indian defense service
16. Dance and aerobics Instructor
DEVELOPMENT OF PHYSICAL EDUCATION BEFORE INDEPENDENCE
1. The first institute imparting physical education was founded by H.C. Buck in 1920 in Madras. He
named it YMCA College of Physical Education.
2. Hanuman Vyayam Prasarak Mandal was founded in Amravati offering certificate, diploma and degree
courses in physical education. The aim was to propagate the causeof indigenous games and sports,
i.e., Kho­Kho, Wrestling, Kabaddi, etc.
DEVELOPMENT OF PHYSICAL EDUCATION AFTER INDEPENDENCE
1. Tara Chand Committee was appointed in 1948.
2. Central Advisory Board of Physical Education and Recreation was appointed in 1950.
3. Coaching Scheme for Games and Sports suggested by Raj Kumari Amrit Kaur wasstarted in 1953.
4. All India Council of Sports was setup in 1954.
5. Central Advisory Board of Physical Education (1956).
6. Lakshmibai College of Physical Education (1957).
7. In 1958, Sports and Youth Welfare Department was established.
8. National Physical Fitness Drive (1959).ADVERTISEMENTS:
9. National Institute of Sports (1961).
10. National Fitness Corps (1965).
11. Rural Sports Tournament Scheme (1970­71).
12. Sports Talent Search Scholarship Scheme (1970­71)
13. National Sports Championship (1975).
14. A separate department was set up in 1982, prior to the commencement of the NinthAsian Games.
15. Asian Games (1982).
16. Sports Authority of India (1984).
17. Lakshmibai College of Physical Education in Gwalior made ‘Deemed University.’(1995)
18. The first ever National Sports Policy was announced in 1984.
19. The Ministry of Human Resource Development was set up in 1985, with the objective of integrating
efforts for development of human potential in the areas ofeducation.
20. Women & Child Development, Arts and Culture, Youth Affairs & Sports through its constituent
departments.
21. The Sports Authority of India (SAI) was established in 1984 as a registered society inpursuance of a
Government of India resolution.
22. Its main objectives include the effective and optimum utilisation of various sports facilities and all
matters pertaining to sports promotion and sports management.
After independence in 1947, the Government of India took various measures for development of
Physical Education. Various organisations were set up and stepswere taken to improve the condition of
Physical Education.
• In 1948, National Credit Corps (NCC) and Auxiliary Credit Corps (ACC) at school and college levels were
introduced.

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1. Dr. Tara Chand Committee In 1948 Dr Tara Chand committee was formed which mentioned about the
introduction of Physical Education. This committee gave emphasis for training teachers in the field of
Physical Education. The introduction of Post Graduate level course in Physical Education was done by
the recommendation of this committee. In addition to this the committee suggested to establish
Gymnasia, Sports Clubs and Akhadas.
2. The Central Advisory Board of Physical Education and Recreation (CABPER): This committee was set
up in 1950 by Government of India. The Board advised the government on various issues for the
development of Physical Education in India.
Various recommendations made by the Board:
→ Development training of leaders in Physical Education
→ Institution of Scholarship for research in Physical Education
→ Conduct of National Physical Efficiency Drive
→ Conducting seminar on Physical Education
→ Providing financial assistance to the colleges of Physical Education
→ Providing directions to the state governments for affecting the organization of Physical Education in
their respective states.
3. Rajkumari Coaching Scheme: This scheme was introduced by the Governmentof India in 1953 with the
aim of training good athletes and sportsmen. The scheme received wide popularity since famous
players like Major. Dhyan Chand, Dr. Ram Singh were working under this scheme.
4. All India Council of Sports: Union Ministry of Education formed AICS in 1953 with the purpose of
establishing a link between Central Government and various sports associations and federations. This
council facilitates financial assistance to these federations and check proper utilisation of funds. It
advises the government on sports policies, promotes sports at the grassroots level, and manages the
National Sports Federations. It worked on many programmes to raise the standards of sports.
5. All India Council of Sports: The All India Council of Sports was established in 1951 to promote sports
and Physical Education in India. It advises the government on sports policies, promotes sports at the
grassroots level, and manages the nationalSports Federations.
6. National Discipline Scheme: This scheme was introduced in 1954 by the Ministry of Rehabilitation
under the guidance of General J. K. Bhonsle with the aim of building strong youth of the nation. The
scheme inculcated discipline and imparted training in mass drill among the younger generation in the
refugee camps and colonies. In 1958, this scheme was transferred to the Ministry of Education and was
enlarged to cover a number of high schools.
• In 1956, A National Syllabus of Physical Activities was formed.
7. In 1957, Lakshmibai College of Physical Education, Gwalior was set up by the Government of India.
The college started a three­year degree course in PhysicalEducation.
→ In 1973, the institute was given the status of National importance, therefore, it was renamed as
Lakshmibai National College of Physical Education (LNCPE).
→ In 1982, it was given the status of an ’Autonomous College’.
→ In 1995, it was given the status of a “Deemed to be University' and was again renamed as Lakshmibai
National Institute of Physical Education (LNIPE).
8. Adhoc Inquiry Committee: In 1958, Adhoc Inquiry committee was set up a to make an inquiry about
India’s poor performance and downward slide in Olympic games. It suggested many ways to improve
the standards of Indian competitions in all games and sports such as appropriate training and a special
diet for players.

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9. Kunzru Committee: In 1959, Government of India appointed a Co­ordination Committee, under the
chairmanship of Dr. Hirdya Math Kunzuru, to examining the various schemes for Physical Education,
recreation, character building and discipline operating in Educational Institutions, and to recommend
measure for the proper Co­ ordination.
10. National Physical Efficiency Drive (NPED): It was launched by Ministry of Education in 1959­60 with the
sole aim of motivating citizens to raise interest inphysical fitness. The plan consisted of certain items of
Physical Efficiency testswhich prescribed standards for achievement.
11. Kothari Commission: This committee was constituted in 1964. As per thiscommission:
→ Physical education not only aims at physical fitness but also has educational values. It contributes to
physical efficiency, mental alertness and the development of certain qualities like perseverance, team
spirit, leadership and obedience to rules.
→ At the pre­primary and early primary stages, the syllabus should aim at developing among children the
mastery over basic skills, such as walking properly, running, throwing, etc.
→ At the secondary stage, the syllabus may contain sports, games and athletics intheir standard form.
→ After the primary stage, the syllabus should be planned separately for boys and girls. Rhythmic
activities will have an appeal for girls, less strenuous games, such asbadminton, throw­ball, etc.
• In 1965, Committee on Physical Education under the chairmanship of C.D. Deshmukh set up by
University Grants Commission for removing inadequacies in and raising the standards of Physical
Education. The committee examine the present facilities for the same in Indian Universities and
colleges. The committee suggested that the universities and colleges must be provided better
infrastructural facilities andcoaching programs.
12. Sports Authority of India (SAI): Asian Games were held successfully in New Delhi in 1982. After this,
Department of Sports, Govt. of India formed Sports Authority of India on 25th January 1984. This
organization was formed to increase and raise the standards of sports in India. The SAI undertook the
responsibilities to maintain and utilize grounds which were constructed/renovated for the IXth Asian
Games held in 1982. It also implement programmes for achieving excellence in sports in different
disciplines at international level. It also produces and manages sports coaches, educators and teachers
and lookout other issues such as promotionand management of sports.
13. National Policy of Education 1986 emphasized the importance of PhysicalEducation in following ways:
→ Sports and Physical Educations are an integral part of the learning process, and will be included in the
evaluation of performance.
→ A Nation­wide infrastructure for Physical Education, Sports and games will bebuilt into the educational
edifice. The infrastructure will consist of play fields, equipment, coaches and teachers of Physical
Education as part of the school improvement programme.
→ Available open spaces in urban areas will be reserved for playgrounds.
→ Effects will be made to established sports Institution and hostels where specialized attention will be
given to sports activities and sports related studies,along with normal education.
→ Appropriate encouragement will be given to those talented in games and sports.
→ Effects will be made to introduce Yoga in all schools and also in teacher trainingcourses.
→ It also recommended for a minimum of 10 periods per week for Physical Education activities in low
primary and upper primary stages, and 7 periods per weekat the second stage.
14. National Council o Educational Research and Training (NCERT): The NCERT developed the National
Curriculum for Elementary and Secondary school in1988. The Health and Physical Education and sports
included in the core curriculum.

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• NCERT put formed a revised curriculum for school education and in 1992 and its revised edition is Nov.
2000. under the title National Curriculum Frame Work for School Education. In this curriculum include.
Health and Physical Education as oneof the core subjects in all levels of school educations.
15. Ministry of Youth Affairs and Sports: An independent ministry was made on 27th May 2000. It has two
separate departments named Department of Youth Affairs and Department of Sports. The role of
Department of Sports is to create the infrastructure and promote capacity building for broad­basing
sports as well as for achieving excellence in various competitive events at the national and
international levels.
CHANGING TRENDS IN SPORTS
Playing Surface
Over the years, there have been changing trends in sports with regard to the playing surface. Here are
some key trends in the playing surface of different sports:
1. Football: The traditional grass playing surface for football has been replaced by artificial turf in many
stadiums. Artificial turf offers several advantages over grass, including reduced maintenance costs and
the ability to withstand heavy use and harsh weather conditions. However, some players still prefer the
natural feel of grass.
2. Tennis: The traditional clay and grass courts have been joined by hard courts made of acrylic, asphalt,
or concrete. Hard courts are more durable and require less maintenance than grass or clay courts.
Additionally, they allow for a more consistent bounce and faster play. However, clay and grass courts
remain popular in some tournaments.
3. Basketball: Indoor basketball courts were traditionally made of hardwood, but now there are synthetic
surfaces made of rubber and other materials that provide better shock absorption, increased durability,
and more consistent performance.
4. Volleyball: Indoor volleyball courts were traditionally made of wood, but now there are synthetic
surfaces made of rubber or polyurethane that provide more consistent play and require less
maintenance.
5. Cricket: The traditional red clay pitch has been replaced by more durable and consistent synthetic
surfaces made of artificial grass or turf. These surfaces allow forbetter play and reduced injuries.
6. Hockey: The traditional grass playing surface has been replaced by artificial turf that provides more
consistent play, faster game play, and better ball control. Overall, the trend in sports is towards more
durable, consistent, and low­ maintenance surfaces. Synthetic surfaces offer several advantages over
natural surfaces, including reduced maintenance costs and increased durability. However, some players
still prefer the natural feel of grass or clay. The choice of playing surface ultimately depends on the
sport, the venue, and the players' preferences.
Wearable gear
Another trend that has emerged in sports in recent years is the use of wearable gear. Wearable gear
includes any device or equipment that can be worn by athletes to measure, track, or improve their
performance. Here are some examples of wearable gear that are commonly used in sports:
1. Fitness trackers: Fitness trackers are wearable devices that can track an athlete's physical activity,
heart rate, and other biometric data. They can be used to monitor training progress and optimize
workouts.
2. Smart watches: Smart watches can also be used to track physical activity, but they can also provide
other features like GPS tracking, weather updates, and musicplayback.
3. Smart clothing: Smart clothing is made of fabrics with integrated sensors that can track an athlete's
movement, posture, and other biometric data. This information can be used to improve technique and
reduce the risk of injury.

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4. Head­mounted displays: Head­mounted displays are wearable devices that can provide athletes with
real­time information about their performance, such as speed, distance, and heart rate. They can also
be used to provide augmented realityexperiences for training and simulation.
5. Smart helmets: Smart helmets are equipped with sensors that can track an athlete's head impact and
provide real­time feedback to reduce the risk of concussion and other head injuries.
Wearable gear has the potential to revolutionize the way athletes train and compete. By providing real­
time feedback and tracking performance metrics, athletes can optimize their training and reduce the
risk of injury. Wearable gear is also becoming more affordable and accessible, which means that even
amateur athletes can benefitfrom this technology.
Sports equipment
Another important trend in sports is the advancement of sports equipment. Advancements in materials
science, manufacturing techniques, and design have ledto the development of sports equipment that is
lighter, stronger, and more efficient than ever before. Here are some examples of changing trends in
sports equipment:
1. Carbon fibre: Carbon fibre is a lightweight and strong material that is used in sports equipment such as
bicycles, tennis rackets, and golf clubs. Its strength­to­ weight ratio is much higher than traditional
materials like steel or aluminum, makingit an ideal choice for high­performance sports equipment.
2. 3D printing: 3D printing is a manufacturing technique that allows for the creation of complex shapes
and structures. It is being used to create custom­made sports equipment that is tailored to the
individual athlete's needs. For example, 3D printing is being used to create customized prosthetic limbs
for Paralympics athletes.
3. Smart equipment: Smart equipment is equipment that has sensors or electronics embedded in it. For
example, basketballs with sensors can track the number of shots taken and the accuracy of each shot
and golf clubs with sensors can provide feedback on the golfer's swing.
Smart equipment can help athletes tracktheir progress and improve their technique.
1. Biomechanics: Advancements in biomechanics have led to the development ofsports equipment that is
designed to optimize an athlete's performance. For example, running shoes are designed to provide
the right amount of support and cushioning to reduce the risk of injury and improve running efficiency.
2. Virtual reality: Virtual reality is being used to create simulations of sports equipment and
environments. For example, virtual reality is being used to create simulations of golf courses to help
golfers practice their swings.
Advancements in sports equipment are helping athletes perform better and achieve new heights in
their sports. The trend is towards equipment that is lighter, stronger, and more efficient, as well as
equipment that can provide feedback and improve technique.
Technological advancements
Technological advancements are rapidly changing the world of sports. Here are some of the major
trends in sports technology:
1. Data analysis: The use of data analysis and predictive modelling is becoming increasingly important in
sports. Teams are using data to optimize their training regimes, improve their strategies, and make
better decisions about player selectionand recruitment.
2. Video analysis: Video analysis is a key tool for coaches and players to reviewgame footage and analyze
their performance. Advancements in video technology are making it easier to capture and analyze
game footage in real time.
3. Virtual and augmented reality: Virtual and augmented reality technologies are being used to create
immersive training environments for athletes. Virtual reality can simulate game situations and allow
athletes to practice their skills in a safe, controlled environment.

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4. Smart stadiums: Smart stadiums use technology to enhance the fan experience and provide real­time
information about the game. For example, fans canuse their smart phones to order food and drinks and
access information about the game.
5. E sports: E sports, or competitive video gaming, is becoming increasingly popular. E sports tournaments
are being held around the world, with professionalgamers competing for large cash prizes.
Technological advancements are changing the way sports are played, watched, and analyzed. Teams
and athletes are using data and technology to gain a competitive edge, and fans are enjoying new and
immersive experiences both in the stadium andat home.
KHELO INDIA PROGRAMME ­ GOVERNMENT SCHEME

Khelo India Programme is a national yojana/scheme for the development of sports inIndia. It was launched in
the year 2018 by the then sports Minister Col.Rajyavardhan Singh Rathore in Delhi and inaugurated by
Prime Minister shri. Narendra Singh Modi. Khelo India is a national program launched by the Government of
India to promote sports and fitness among the youth of the country.
Aim of khelo India Program
To identify and nurture sporting talent at the grassroots level and provide them with the necessary
infrastructure and support to excel in their chosen sport. The Khelo India program is a part of the
government's vision to make India a sporting powerhouse and to create a culture of sports in the country.
The program strives to promote “Sports for Excellence” as well as “Sports for All”.

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 Name of the Khelo
Minist Ministry of Youth Affairs and

Year of 201

Occurren Annual

Financial 5 lakhs – 8 lakhs per

Applicability of PAN

KIYG 2020 Guwah

Khelo India Categories:

� The different categories under the Khelo India programme are given below:
� Playfield Development
� Support to National/ Regional/ State/ Sports Academics
� Community Coaching Development
� State Level Khelo India Centers
� Physical of school children
� Sports for women
� Annual Sport Competition
� Promotion of sports amongst people with disabilities
� Talent search and development

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 � Sports for Peace and Development
� Utilization and Creation/ Upgradation of Sports Infrastructure
� Promotion of rural and indigenous/ tribal games
Eligibility criteria for Khelo India Programme
� The eligibility criteria for the Khelo India program is given below:
� Candidates below the age of 17 can participate in the under­17 category.
� Candidates below the age of 21 can participate in the under­21 category.
Objectives of Khelo India
It is a Central Sector Scheme (Scheme implemented by the Central Government and 100% funding by the
union government).
The Khelo India program has several objectives, which include:
1. To promote sports and fitness among the youth of the country.
2. To identify and nurture sporting talent at the grassroots level.
3. To provide the necessary infrastructure and support to athletes to excel in their chosen sport.
4. To create a culture of sports in the country and make India a sporting powerhouse.
5. It is a Pan India Sports Scholarship scheme covering the 1000 most deserving and talented athletes
across the sports discipline, every year.
6. Selected athletes will be entitled to a scholarship amount of Five Lakh Rupees for eight consecutive
years.
7. To enable the sportsman to pursue both studies and sports, the program aims at identifying and
promoting 20 Universities in the country as centers of sporting distinction.
Components of Khelo India
The Khelo India program has several components, which include:
1. Community Sports: This component aims to promote sports at the grassroots level by organizing
community­level sporting events.
2. Talent Identification: This component aims to identify talented athletes at the grassroots level and
provide them with the necessary support and infrastructure to excel in their chosen sport.
3. Training and Development: This component aims to provide training and development opportunities
to athletes to help them improve their skills and performance.
4. Competition: This component aims to provide athletes with the opportunity to compete at various
levels, from the district level to the national level.
5. Support Services: This component aims to provide athletes with the necessary support services, such
as sports medicine, sports science, and sports psychology.
Benefits of Khelo India
The Khelo India program inculcates:­
1. A culture of sports in the country and making India a sporting powerhouse.
2. Boosting the economy by promoting sports tourism and creating employment opportunities in the
sports sector.
3. Team spirit, develops strategic & analytical thinking, leadership skills, goal setting and risk taking.
4. A fit and healthy individual leads to an equally healthy society and strong nation.
5. Sports is an extremely important component for the overall development of our nation.

13
 6. This program inspire young talent and to give them top­notch infrastructure and training of the highest
level.
7. To inculcate a strong spirit of participation in sports that enables players to demonstrate their true
potential.Only then can India realise its dream of becoming a sports super power.
SUMMARY OF KHELO INDIA

1st Team 2nd Team 3rd Team

Editi Start End
Year Host(s) Sports
on date date

G S B T G S B T G S B T

Haryana Maharashtra Delhi

31 Jan 8 Feb
I 2018 Delhi 16
2018 2018
38 26 38 102 36 32 43 111 25 29 40 94

Maharashtra Haryana Delhi

Maharasht 9 Jan 20 Jan
II 2019 18
ra 2019 2019

85 62 81 228 62 56 60 178 48 37 51 136

Maharashtra Haryana Delhi

10 Jan 22 Jan
III 2020 Assam 20
2020 2020
10
78 77 256 68 60 72 200 39 36 47 122
1

Haryana Maharashtra Karnataka

4 June
13
[15] 2022
IV 2021 Haryana June 25
(Postpon
[16] 2022 52 39 46 137 45 40 40 125 22 17 28 67
ed)

11 Maharashtra Haryana Madhya Pradesh

30
Madhya Februa
V 2022 January 27
Pradesh ry
2023 56 55 50 161 41 32 55 128 39 30 27 96
2023

19 31 Maharashtra Haryana Tamilnadu

Tamil
VI 2023 January Januar 27
Nadu
2024 y 2024 57 48 53 158 35 22 46 103 38 21 39 98

VII 2024 Tamil Nadu

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FIT INDIA MOVEMENT

Fit India Movement is a nation­wide movement in India to encourage people to remain healthy and fit by
including physical activities and sports in their daily lives.
FIT INDIA Movement was launched on 29th August, 2019 by Hon'ble 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
changesand move towards a more physically active lifestyle.
“Healthy man means healthy family which ultimately leads to healthy society. This is the only way to new
India.”
– Prime Minister Shri. Narendra Modi. On the occasion of 114th birth anniversary of Major Dhyan Chand
India’shockey legend, India witnesses the launch of the “Fit India Movement”
Aim of Fit India Movement
The Fit India Movement is a campaign launched by Indian Prime Minister Narendra Modi to encourage
Indians to become more active and healthy. The campaign focuses on promoting fitness and healthy living
habits and encourages people to get involved.
Objectives of fit India Movement:
• To promote fitness as easy, fun and free.
• To spread awareness on fitness and various physical activities that promotes fitness through focused
campaigns.
• To encourage indigenous sports.
• To make fitness reach every school, college/university, panchayat/village, etc.
• To create a platform for citizens of India to share information, drive awareness and encourage
sharing ofpersonal fitness stories.
Motto of Fit India Movement
• The campaign has a "Fitness Pledge" that reads, I promise to myself that I will devote time for
physical activity and sports every day and I will encourage my family members and neighbours to be
physically fit and make India a fit nation.
Sports included in Fit India Movement
All the students, staff and teachers should be encouraged to devote minimum one hour per day on fitness
activities such as exercise, yoga, meditation, walking, cycling, aerobics, dance, traditional regional martial
arts etc.
Benefits of Fit India Movement (Positive Impact)
• It will help people to think and steal some time for themselves.
• The more people will try to keep themselves healthy the more they will stay fit and, in this way,
theless they will feel sick and we will become a healthy nation.
• A healthy person can perform well in many ways, they can work for extra hours, they stay active

15
 for along time, and their performance differs from others. So, it is beneficial in many ways.
• There are many ways of keeping yourself fit, it can be sports, exercise, and many of us love
playingbut due to our busy schedule we never go on the ground. Thanks to the Fit India movement,
many offices have started organizing weekly sports events and some of them have also opened a
gym in the office premises for their staff.
• Health is the biggest bank balance, and once it is over no one can refill it, so it's better to invest a
few hours on health every day. People are understanding this and trying to manage some time for it.
Other focus areas:
1. All the students, staff and teachers should be encouraged to devote minimum one hour per day on
fitness activities such as exercise, yoga, meditation, walking, cycling, aerobics, dance, traditional
regional martial arts etc.
2. Institutions should prepare fitness leaders to mentor students for physical fitness.
3. Services of student volunteers from institutions, faculty members, instructors and ex­servicemen
should be obtained.
4. Health icons and motivational speakers on health and fitness should be invited to the campus.
5. The top leadership of the institution and professors should actively participate with students and
staff in fitness activities such as cycling, running, aerobics, walkathon, marathon, yoga, meditation
etc. on a periodic basis to lead by example.
6. Proper utilisation of existing infrastructure, encouraging students to climb stairs, walk at least 10000
steps a day, use cycles within the campus by creating cycling zones, availing gymnasium facilities etc.
7. Addressing the emotional concerns of students to promote mental health. Awareness or
sensitisation workshops on depression, anxiety and stress management should be organised for
faculty and students.
8. Students should be provided guidance regarding a balanced nutritional diet, distribution of
pamphlets and information material on the subject.
9. Frequent organisation of sports activities (at least once in a quarter) in which students should be
encouraged to participate.
10. Annual health check­ups by volunteer health doctors or voluntary organisations to monitor health &
fitness of students, faculty and staff.

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UNIT­2 : OLYMPISM
Content

� Ancient and Modern Olympics

� Olympism – Concept and Olympics Values (Excellence, Friendship & Respect)
� Olympic Value Education – Joy of Effort, Fair Play, Respect for Others, Pursuitof Excellence,
Balance Among Body, Will & Mind
� Olympics ­ Symbols, Motto, Flag, Oath, and Anthem
� Olympic Movement Structure – IOA,IOC, NOC, IFS, Other members

INTRODUCTION
HISTORY OF ANCIENT OLYMPICS

YEAR FACTS
� The Greeks started the Olympic Games almost 3000 years ago in
small sanctuary of Olympia hence the name Olympics came.
776 BC � It was said Zeus once fought his father, Kronos, for control of the
world. After Zeus defeated his father the games started in the
honour of God Zeus in the form of religious festival.
� It had only one event, the one­stade or stadion (approximately630­
foot or 192­meter) race, which was won by a cook named
Coroebus.
� A second race — twice the length of the stadium — was added in
724 B.C. the 14th Olympics.
708 B.C. � The 18th Olympia included the wrestling and pentathlon, in which
the athletes competed in five events (jumping, javelin, sprint,
discus, and wrestling), was added to the Games in

17
648 B.C. � The pancration was introduced .This brutal sport had no rules
and combined boxing and wrestling.
632 B.C. � In the 37th Olympiad (632 B.C.) the format was extended to
fivedays of competition.
680 B.C. � Chariot races, first run in 680 B.C. Later in 396 B.C chariot race
was introduced for females.
CRITERIA OF � Generally, only freeborn men and boys could take part in the
PARTICIPATION Olympic Games (servants and slaves were allowed to
participateonly in the horse races).
� Women were not allowed to take part in the games and
married women were not even allowed to watch the Olympic
Games.
� There was only one winner in each of the events and the
HONOURTO WINNERS winners
of the games. They got wreaths of olive branches for winning
and also became famous. Sometimes they received large
sums ofmoney from their home town.
� In 393 AD the new Roman emperor and Christian, Theodosius,
393 A.D banned the Olympic Games because he considered them1 a
pagan practice. The ancient Olympic Games lasted for 1170
years and during this period game held for 293 times.

HISTORY OF MODERN/SUMMER OLYMPICS

� Pierre, Baron de Coubertin (1863­1937), a young French man,

with the dream of new games visited the ancient Olympia with the
group of archeologist and excavated the ruins of different places
1874 like temples, stadiums and the Olympia city and found many
evidence related to ancientOlympics.
� He hoped the new games would bring back the ideals of physical
,mental and spiritual excellence displayed in the ancient games as
well as built courage endurance, a sense of fair play in all who
participated and foremost important the peace and Unity around
the world.
1892 � MEETING ­After around 20 years of research work with the dream
to restart the Olympic Games at world level, he invited the various
delegates and international players of different countries for a
meeting to discuss about the revival of Olympic Games. Some
countries like Italy, Greece, Spain and Sweden were in favour of
commencing these games where as rest of the countries opposed
it.

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 � Coubertin again invited the delegates of different countries like
Belgium, England, France, Greece, Italy, Russia, Spain, Sweden and
United States forsecond meeting for the revival of Olympic Games.
1894
This was a grand success.
� In this meeting he found unanimous support of 75 representatives
of 13 countries and resolved that “sports competitions should be
held every 4 years
� “In 1894 Coubertin founded the international Olympic committee
(IOC) and began planning for the first modern Olympiad. The head
quarter of I.O.C is located at Lausanne, Switzerland.
� He wrote the Olympic Charter, protocol, and athletes' oath, and he
alsoplanned the ceremonies.
� A long­last tradition of ancient Greece, are reborn in Athens as the
MODERN OLYMPIC GAMES.
� At the opening of the Athens Games, King Georgios I of Greece and
1896 a crowd of 60,000 spectators welcomed 241 athletes from 14
nations to the international competition in 43 events under Nine
sports i.e., Cycling, fencing, gymnastics, lawn tennis, shooting,
swimming, track and field, weight lifting, and wrestling.
� The first Games held under the auspices of the IOC were hosted in
thePanathenaic Stadium.
� Despite a severe financial strain, the 1896 Games proved to be a
great success and a second Olympiad, to be held in France, was
scheduled. Thereafter every four year the Olympics are held with
spark and enthusiasm
Difference Between Ancient � Perhaps the basic difference between the ancient and modern
and Olympics is that the former was the ancient Greeks' way of
Modern Olympics saluting their gods, whereas the modern Games are a manner of
saluting the athletic talents of citizens of all nations. The original
Olympics featured competition in music, oratory, and theater
performances as well.

OLYMPISM
Olympism refers to the philosophy of the Olympic Games. It is based on the joy ofeffort, the educational
value of good example, social responsibility and respect for universal fundamental ethical principles.
The aim of Olympism is to place sport at the service of the harmonious development of humankind
through the combination of mind, body and spirit. This theme identifies
the seven values associated with the Olympics. These are made up of three Core values of Olympics –
Friendship, Respect and Excellence –
VALUES OF OLYMPISM
The Olympic Values Education Programme (OVEP) is a practical set of learning resources designed to
inspire and allow young people to experience life values such as excellence, respect and friendship.

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 Friendship: This encourages us to consider sport as a tool to help foster greater mutual understanding
among individuals and people from all over the world. The Olympic Gamesinspire people to overcome
political, economic, gender, racial or religious differences and forge friendships in spite of those
differences.
Respect: This value incorporates respect for oneself, one's body, for others, for the rules and
regulations, for sport and the environment. Related to sport, respect stands for fair playand for the
fight against doping and any other unethical behaviour.
Excellence: This is about giving one's best, on the field of play or in your personal and professional life.
It is about trying your hardest to win, but it’s also about the joy of participating, achieving your
personal goals, striving to be and to do your best in your dailylives and benefiting from the healthy
combination ofa strong body, mind and will.
Olympic movementis a wide term. It gives us the understanding of Olympic participation in the past
and present along with the development of games and sports for competitions.
Olympic movement is related with the link between ancient Olympic Games with modern Olympic
Games.
AIM­Building a better world through sports.
VISION­Excellence,Respect,Friendship
MISSION
� Ensure the uniqueness and regular celebration of Olympic Games
� Put athletes at the heat of Olympic Movement
� Promote sports and the Olympic values in society, with focus on youngpeople
WORKING PRINCIPLES­universality and solidarity, unity in diversity, autonomy and good governance,
sustainability.

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 OLYMPIC SYMBOLS

YEAR SYMBOL FACT

� The Olympic Hymn, also known as the Olympic Anthem, is a
1896 choral cantata by opera composer Spyridon Samaras (1861–
1917), with lyrics by Greek poet Kostis Palamas. Both poet and
composer were the choice of the Greek Demetrius Vikelas, who
was the first President of the International Olympic Committee.
� The anthem was performed for the first time for the ceremony
of opening of the first edition at the 1896 Summer Olympics in
Athens, Greece. In the following years, every hosting nation
commissioned to various musicians the composition of a specific
Olympic hymn for their own edition of the games.
� The anthem by Samaras and Palamas was declared the official
Olympic Anthem by the International Olympic Committee in
1958 atthe 54th Session of the IOC in Tokyo, Japan.
The anthem was performed in English at the 1960 Winter Olympics
in Squaw Valley and since then it has been played at each
Olympic Games: during the opening ceremony when the
Olympic flag is hoisted, and during the closing ceremony when
the Olympic flag is lowered.[2]
1908 Olympic Creed This Olympic Creed/ideal/Olympic Message has appeared on the
scoreboard during Opening Ceremony at every modern Olympic
Games.
“The important thing in the Olympics is not to win but to take part.
The important thing in life is not the triumph but to struggle.
The essential thing is not to have conquered but fought well”.

Olympic Flag /Ring/ � Five interlocking rings representing five continents of the world.
1913 Emblem � The flag is three meters long and two meters wide. It first flew
Ambassador over anOlympic stadium at the 1920 Antwerp Games.
� Blue – Europe, Black – Africa, Red – America, Yellow – Asia,
Green –Australia

1920 Olympic Oath The Olympic Oath is taken by one athlete and one official at the
opening ceremony of each Olympic Games. The athlete, a
representative from the team of the organizing country, holds
a corner of the Olympic Flag while reciting the following oath:
“In the name of all the competitors I promise that we shall take
part in these Olympic Games, respecting and abiding by the
rules which govern them, committing ourselves to a sport
without doping and without drugs, in the true
spirit of sportsmanship, for the glory of sport and the honor of
Nation”

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 1924 Olympic Motto � Pierre de Coubertin proposed the motto, having borrowed it
from the speech ofhis friend Henri Didon.
� The Olympic motto is made up of three Latin words:
CITIUS – ALTIUS ­ FORTIUS (FASTER — HIGHER —
STRONGER)
� These three words encourage athletes to give their best during
competition.
1928 Olympic Flame � Symbol of continuity between ancient and modern games.
� The idea for the Olympic flame was derived from ancient
Greece, where a sacred fire was kept burning throughout the
celebration of the ancient Olympics.
� Olympic flame suggests/symbolizes light, life and happiness. It is
also asymbol of Peace.
1936 Olympic Torch � Symbolize "the light of spirit, knowledge, and life."
relay � The ceremony of Olympic flame at Olympia starts the Olympic
torchrelay,
� Runners carrying torches to bring the flame first around Greece,
and is then transferred during a ceremony in the Panathenaic
Stadium in Athens from the prior Olympic city to the current
year's host city.
� The Olympic torch relay in the host country ends with the
lighting of theOlympic cauldron during the opening ceremony in
the central host stadium of the Games. Once there, the torch is
used to light a cauldron that remains lit until it is extinguished in
the Closing Ceremony.

AIMS AND OBJECTIVES OF OLYMPICS

The main Goal or Aim of the Olympic Movement or Olympic is to contribute tobuilding a peaceful and
better world by educating youth through sport practiced
The objectives of Olympic Games as designed by Baron­Pierre­de­Coubertin are asfollows:­
1. To generate a sense of loyalty, brotherhood and team Spirit among all theparticipants.
2. To make the world community understand the values of physical education.
3. To bring attention towards competitive sports in developing health building character and appropriate
personality traits.
4. To develop a spirit of international understanding and Goodwill leading to worldpeace and harmony.
5. To remove the barriers of caste Creed religion and colour.
6. Formation of good habits among young so that they may lead a happy andprosperous life.
7. To make a peaceful and good universe
8. To develop a sense of patriotism and fraternity among sportsperson

INTERNATIONAL OLYMPIC COMMITTEE (IOC)

IOC is the supreme authority of Olympic movement. The International Olympic Committee was
established on 23 June 1894 by Pierre Baron De Coubertin as an international, non­profit, non­
governmental organization to conduct, encourage, regulate and support the promotion of ethics in
sports as well as education of youth through sports.
The headquarters of Olympic Committee is situated at Lausanne, Switzerland. The currentpresident of
the IOC is Thomas Bach of Germany.
Governing body/Executive Board 15 Members (1 president,4 vice­president & 10 othermembers)

22
ROLE OR FUNTIONS OF IOC
1. To encourage and support the promotion of ethics in sport as well as education ofyouth through sport.
2. To ensure the regular celebration of the Olympic Games
3. To act against any form of discrimination affecting the Olympic Movement
4. To encourage and support the promotion of women in sport at all levels;
5. To lead the fight against doping in sport;
6. To encourage and support the development of sport for all
7. To promote sustainable development in sport and to require that the Olympic Games are held
accordingly;
8. To promote a positive legacy from the Olympic Games to the host cities and hostCountries.

INDIAN OLYMPIC ASSOCIATION (IOA)

The Indian Olympic Association is the governing body for the Olympic Movement and
theCommonwealth Games in India. The Indian Olympic Association is recognised by the Ministry of
Youth Affairs and Sports.

Foundation
1. The IOA was established in the year 1927 with Sir Dorabji Tata and Dr. A.G. Noehren asthe Founding
President and Secretary General respectively.
2. After some time, Sir Dorabji Tataresigned from his post. After that Shri Bhupinder Singh, Maharaja of
Patiala became thePresident. The current president is Dr. Narendra Dhruv Batra.
3. It is registered as a Non­Profit Organisation under the Societies Registration Act of 1860.
4. India participated for the first time in 1928 Amsterdam Olympic Games and won Gold inHockey.
The primarymission is to develop, promote and protect the Olympic Movement in the country.

Governance
The Indian Olympic Association is currently governed by a 32­member Executive Council, headed by
President, P.T. Usha ( former athlete) . The election for the Executive Council is held once in every 4
years. This committee is comprised of
1. President
2. Senior Presidents
3. 9 Vice Presidents
4. 1 secretary General
5. 6 joint Secretaries
6. 1 Honorary Treasurer
7. 1 representative elected out of Athletes Commission.1 IOC Member
8. 10 representatives of national sports committee and the representative of State Olympic Committee
are also included.

FUNCTIONS OF IOA
1. To develop and protect the Olympic movement and amateur sports.
2. To enforce all rules and regulations of the I.O.C.
3. In co­operation with national sports federations/Associations organize and control selection, training,
coaching of the teams that will represent India.

23
4. To promote and encourage physical, moral, cultural education of youth of the nation for the
development of character, good health and good citizenship.
5. To take disciplinary action against any federation for misbehaviour or any other undesirable activity
bringing discredit to the country.
6. To organize national and international competitions.
7. To remove the discrimination of caste, religion, color and area etc.
8. To apply the code of conduct of World Anti­Doping Agency.
9. To promote Olympic movement.
10. To organise the games at national and international level.
11. To synchronize between different federations and Indian government.
12. To make a healthy relationship amongst the different state federations, State OlympicAssociations and
National Federations and Associations.

NATIONAL OLYMPIC COMMITTEES

National Olympic Committee. , for a country, means the organisation recognised as such by the
International Olympic Committee. For example ­The national Olympic committee for Australia is the
Australian Olympic Committee. The National Olympic Committee for India is Indian Olympic
Association. (IOA)
The mission of the National Olympic Committees (NOCs) is to develop, promote and protect the
Olympic Movement in their respective countries.

ROLE/OBJECTIVES OF NOCs
1. The NOCs promote the fundamental principles of Olympism at a national level withinthe framework of
sports.
2. NOCs are committed to the development of athletes and support the development of sport for all
programmes and high performance sport in their countries. They also participate in the training of
sports administrators by organising educational programmes.
3. Another objective of the National Olympic Committees is to ensure that athletes from their respective
nations attend the Olympic Games. Only an NOC is able to select and send teams and competitors for
participation in the Olympic Games.
4. National Olympic Committees also supervise the preliminary selection of potential bid cities. Before a
candidate city can compete against those in other countries, it first must win the selection process by
the NOC in its own country. The National Olympic Committee can then name that city to the IOC as a
candidate to host the Olympic Games.
5. There are currently 206 National Olympic Committees over five continents.List of all National Olympic
Committees in IOC protocol order.

The International Sports Federations (IFS)

Federations (IFs) are responsible for the integrity of their sport on the international level.
The International Sports Federations are international non­governmental organisations recognised by
the International Olympic Committee (IOC) as administering one or more sports at world level. The
national federations administering those sports are affiliated to them. While conserving their
independence and autonomy in the administration of their sports, International
Sports Federations seeking IOC recognition must ensure that their statutes, practice and activities
conform with the Olympic Charter.

24
The IFs have the responsibility and duty to manage and to monitor the everyday running of theworld's
various sports disciplines, including for those on the programme, the practical organisation of events
during the Games. The IFs must also supervise the development of athletes practising these sports at
every level. Each IF governs its sport at world level and ensures its promotion and development. They
monitor the everyday administration of their sports and guarantee the regular organisation of
competitions as well as respect for the rules offair play.
The IFs may formulate proposals addressed to the IOC concerning the Olympic Charter and the
Olympic Movement in general, including the organising and holding of the Olympic Games; give their
opinions concerning the candidatures for organising the Olympic Games, particularly concerning the
technical capabilities of the candidate cities; collaborate in the preparation of the Olympic Congresses;
and participate in the activities of the IOC commissions.

25
UNIT­3 ­ YOGA
CONTENT
3.1 Meaning and importance of Yoga
3.2 Introduction to Ashtanga Yoga
3.3 Yogic Kriyas (Shat Karma)
3.4 Pranayama and its types
3.5 Active lifestyle and stress management through yoga

MEANING AND IMPORTANCE OF YOGA:

Meaning
The term yoga is derived from a Sanskrit word 'Yuj' which means join or union. In fact joining the individual
self with the divine or universal spirit is called yoga. It is a science of development of man's Consciousness.
Patanjali ­ “Checking the impulse of mind is yoga”.
Maharishi Ved Vyas ­ “Yoga is attaining the pose”.
In Bhagwat Gita, Lord Krishna says, “Skill in action or efficiency alone is yoga.
THE PATH/ BRANCHES / STRUCTURE OF YOGA:
The various branches of Yoga could be, for practical purposes, classified into five basic groups:
The five paths of Yoga lead us to this goal: (unification of individual soul with supreme soul)
1. Hatha Yoga:
This is one of the oldest forms of yoga which includes the practice of asanas (Postures) and pranayama
(breathing exercise) which brings peace to mind and body, and helps prepare the body for deeper
spiritual practices such as meditation.
2. Karma Yoga
This is the path of action. It deals with the law of cause and effect. Each action has a corresponding
reaction, on one’s body, mind and consciousness. The outcome of an action is dependent upon its
ethical value and the intention with which it was carried out.
3. Bhakti Yoga
This is the path of devotion and love for God and for the whole of creation ­ animals, as well as
humans, and all of nature.

26
4. Jana / Gyana Yoga
This is the philosophical path. The focus of this path is to gain the ability to distinguish between reality
and unreality. To attain Self­Knowledge through study, practice and experience.
5. Raja Yoga
This is also known as the “Royal Path of Yoga” or the “Eight Step Path”. It is the path of self­discipline
and contains, amongst other things, those Yoga techniques that are familiar to us such as Asanas,
Pranayama, Meditation and Kriyas.
Importance of Yoga :

INTRODUCTION TO ASHTANG YOGA

The main aim of yoga is to control over the mind. This is Possible only follow to eight fold Paths or eight
steps also know as "Ashtang Yoga". This system was Developed by Maharashi Patanjali.

Elements of Yoga
The 8 Limbs of Yoga
• YAMA – Restraints, moral disciplines or moral vows
• NIYAMA – Moral Rules and Regulation and Self Study
• ASANA – Posture
• PRANAYAMA – Breathing techniques
• PRATYAHARA – Sense withdrawal
• DHARANA – Focused concentration
• DHYANA – Meditative absorption
• SAMADHI – Bliss or enlightenment
1. YAMA Restraints, moral disciplines or moral vows
Yama is the first element of Ashtanga yoga. Prove that practice of Yama one can obtain from doing
thingsthat keeps one's mind involved in the inevitable struggle for survival. One can remain away from
violenceYamaha consists of five moral codes of conduct.

27
According to maharishi patanjali there are 5Yamas:
1. Ahimsa: Nonviolence, non­harming other living beings
2. Satya : truthfulness, non­falsehood
3. Asteya : non­stealing
4. Brahmacharya : chastity, sexual restraint
5. Aparigraha: non­avarice, non­possessiveness
2. NIYAMA – Moral Rules and Regulation and Self Study
Niyamas are related to individual’s body and senses. Niyama are also ethical practiceas yamas. The
prefix ‘ni’ is a Sanskrit verb which means ‘inward’ or ‘within’.
There are five Niyamas:
saucha (cleanliness),
santosha (contentment),
tapas (discipline or burning desire or conversely, burning of desire),
svadhyaya (self­study or self­reflection, and study of spiritual texts), and isvarapranidaha (surrender
to a higher power).
Niyamas are traditionally practised by those who wish to travel further along the Yogicpath and are
intended to build character.
3. Asana­ (posture)
After Yama and Niyama Asana comes on the third level which means position or posture of body it
also means to set an easy posture. The only alignment instruction Patanjali gives for this asana is
“sthira sukham asanam”, the posture should be steady and comfortable. Sthirasukhasana – meaning,
‘a posture the practitioner can hold comfortably and motionlessness’.
4. PRANAYAMA – Breathing Techniques
Pranayama can be understood as either ‘prana­yama’ which would mean ‘breath – control’ or ‘breath
restraint’, .Basically there are three constituents of Pranayama, i.e., Puraka (Inhalation), Kumbhaka
(Retaining the breath) and Rechaka (Exhalation). Pranayama is of primary importance for peoples’
well­being as it helps in regulating the metabolic activities and enhances the functions of heart. It also
provide longevity to life.
5. PRATYAHARA – Sense withdrawal
Pratya means to ‘withdraw’, ‘draw in’ or ‘draw back’, and the second part ahara refers to anything we
‘take in’ by us, such as the various sights, sounds and smells our senses take in continuously.
Pratyahara is a process of self­control in which an individual is able to exercise control over his or her
senses. Indeed, to control the mind and senses is called pratyahara. In pratyahara are the senses no
longer responding to the external desire that hinder mental concentration. Attachment of various
senses such as words, beauty, touch, taste, smell etc. diverts the individual from the way of self
welfare. The practitioner of pratyahara startsfeeling extreme pleasure in remembering God.
6. DHARANA – Focused Concentration
Dharana­Dharana is the concentration of mind. Generally, it is seen that the mind has a tendency to
get scattered but if the scattered mind is brought under control and set to one focal point,
concentration is said to be achieved. The focal point can be in the center of the forehead or navel or
pointed soothing light at a distance. Dharana is the first step towards the samadhi. In fact dharana is a
mental exercise which enablesa yogi to go ahead towards dhyana and samadhi.

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7. DHYANA – Meditative Absorption
Dhyana­Dhayna is a process of complete consistency of mind. It is a stage prior to samadhi generally
dhyana remains attached to our life at every moment. Whenever weperform any specific tasks in the
family it is usually advice to do that task with dhyana (dhyana se karna). But we do not understand its
appropriate meaning. In fact that there is a complete concentration of mind over a period of time
without any distraction.
8. SAMADHI – Bliss or Enlightenment
The union of individual soul with the supreme soul is called samadhi. Samadhi is also called the
checking or destruction of all the impulses of mind. Many of us know the word samadhi as meaning
‘bliss’ or ‘enlightenment’, and this is the final step of the journey of Patanjali’s Yoga Sutras. Samadhi is
made up oftwo words; ‘sama’ meaning ‘same’ or ‘equal’, and ‘dhi’ meaning ‘to see’. The ability to ‘see
equally’ and without disturbance from the mind, without our experience being conditioned by likes,
dislikes or habits, without a need to judge or become attached to any particular aspect; that is bliss.
During the stage of the dhyana when the disappearance of self­awareness takesplace He/ she begins
to experience the divine pleasure.

INTRODUCTION TO ASANAS, PRANAYAM, MEDITATION & YOGIC KRIYAS

ASANA
Asana: According to Patanjali Means "Sthiram Sukham Asanam" i.e. that possible which is
comfortable and steady posture which can carry easily with least efforts for extended period of time.
CLASSIFICATION OF ASANA
The Asanas can be classified depending on the application of the asanas. These are:
1. Meditative Asanas
2. Corrective or Cultural Asanas
3. Relaxing Asanas
MEDITATIVE ASANAS ­ Asanas like Padmasana (Lotus pose), Siddhasana(Perfect pose), Swastikasana
(Auspicious pose), Vajrasana (thunderbolt pose), Vrukshasana (tree pose) etc are called as meditative
asanas.
The purpose of these asanas is to stabilize the body for advance practices of Pranayama and
meditation.
CORRECTIVE OR CULTURAL ASANAS ­ Asanas have good effecton various systems in human body, such
as Matsyendrasana (spinal twist pose) has good effect on digestive system and good effect on
pancreas for improving the insulin production, Sarvangasana (shoulder stand pose) has good effects
on endocrine gland system particularly thyroid glands. So the asanas which have complementary effect
onvarious organs can be classified in this category.
RELAXING ASANAS ­ Shavasana (corpse pose) and Makarasana (crocodilepose) are relaxing asanas. These
asanas give complete rest to body and mind.
Another way of classifying the asanas is depending on the pre­position required for a particular
asana, for example shoulder stand is performed from supineposition so it can be classified under
supine position.This can be divided in four sections. These are:
1. Supine position­ Asanas like sarvang asana ,Halasana, Chakrasana
2. Prone position­ Asana like Bhujangasna, Shalabhasana, Noukasana
3. Sitting position­ Asanas like Paschimottasna, Vajrasana, Padmasana
4. Standing position­ Asanas like Trikonasna, Vrikshasna, Tadasna

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HEALTH BENEFITS FROM THE REGULAR PRACTICE OF ASANAS
• All­round fitness
• Weight loss
• Stress relief
• Inner peace
• Improved immunity
• Living with greater awareness
• Better relationships
• Increased energy
• Better flexibility & posture
• Better intuition
• Flexibility of the spine is increased
• The joints become more mobile
• The muscles are relaxed, toned and receive a plentiful supply of blood
• Organ and glandular activity is stimulated and regulated
• The lymphatic system and metabolism are stimulated
• The immune system is strengthened
• Circulation and blood pressure are normalised and stabilised
• The nervous system is calmed and strengthened
• The skin becomes clear and fresh.
PRANAYAMA
Pranayama: The word Pranayama is comprised of two words "Prana Plus Ayama" Prana means life
force and Ayama means control. In this way pranayamameans "The control or regulation of Prana"
Stages/Parts of Pranayama
1. The first being inhalation through the nostrils which is known as Puraka.
2. The second is exhalation, known as Rechaka
3. The third is holding the breath in or holding outside the body which is known as Kumbhaka.There are
twotypes of kumbhaka:­

a) Internal khumbhaka­To retain the breath after complete inhalation.

b) External khumbhaka­To retain the breath after complete exhalation.

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Benefits of pranayama

MEDITATION
Meditation is the act of remaining in a silent and calm state for a period of time. Meditation of prior
stage ofSamadhi. Meditation or Dhyana is a complete stability of mind. According to Patanjali,” Indeed,
the concentrationand the process of thinking on any subject or object is Called ‘Dhyana’/Meditation.
Benefits of Meditation
1. Reduced Stress
2. Emotional Balance
3. Increased Focus
4. Reduced Pain
5. Reduced Anxiety
6. Increased Creativity
7. Reduced Depression
8. Increased Memory
9. Increased Compassion
10. Increased Productivity
YOGIC KRIYAS/ SHUDHI KRIYAS/ SHATKARMAS
Yoga has considered internal purification of the human body in depth. The shuddhi kriyas (Cleansing
Processes mentioned in the Niyamas of the 8 Limbs of Yoga) are intended to help to achieve total
purification of the body. According to Hatha Yoga Pradipika , there are six cleansing techniques called
Shat Kriyas. They are Kapalabhati, Trataka, Neti, Dhouti, Nauli and Vasti.
Shat means ‘six’ and kriya means ‘cleansing’. Yogic kriya remove the waste materials of our internal
organs which are not expelled normally. Therefore, the aims of Hatha Yoga and of theShatkriyas are to
cleanse the internal organs.
TYPES OF SHUDHI KRIYAS
The shatkriyas are also used to balance the three doshas in the body; Kapha­ the mucus, pitta­ the bile
and vata­the wind. According to both Ayurveda and Hatha Yoga an imbalance of the doshas will result
in illness. Hatha Yoga has given great importance to shatkarmas (6 processes) or shuddhi kriyas for the
body and mind purification. Without purification of the body one will not be ready for the practice of
yoga. Shatkarmas cleanses and activates all vital organs of the body especially the digestive,
respiratory, circulatory and nervous systems. They are preventive as well as curative in nature. Ones
capacity to digest, taste, work, think and feel is enhanced wonderfully.
• Dhauti – Cleansing of the mouth & food pipe

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• Basti – Cleansing of the large intestine (lower abdomen)
• Neti – Cleansing of the nasal passages
• Nauli – Strengthening of the abdominal organs
• Trataka – Purification of the eyes
• Kapalbhati – Cleansing of the frontal area of the brain

32
 UNIT-4 : Physical Education And Sports
for CWSN (Divyang)
Contents
� 4.1 Concept of Disability and Disorder
� 4.2 Types of Disability, its causes & nature (Intellectual disability,
Physical disability)
� 4.3 Aim & Objective of Adaptive Physical Education
� Disability Etiquette
� 4.4 Role of various professionals for children with special needs
(Counsellor, Occupational Therapist, Physiotherapist, Physical
Education Teacher, Speech Therapist & Special Educator)

Introduction
In Mann Ki Baat program, on 27 December 2015, the Indian Prime Minister Mr. Narendra Modi said that
instead of viklang or disabled, a new word Divyang should be used to refer to person with disability.
A child who cannot act or behave as a common child either in class or in society is named as
Divyang.
MEANING OF DISABILITY
Disability means lack of ability. As the term indicates that disability refers to any type of problem related
to physical, mental, intellectual, development which hampers, a person’s activity or ability to do work.
Disability can occur since birth or in any stage of life. It is permanent in nature and there is no scope of
improvement.
Disability is not a weakness. That’s why our Prime Minister Mr. Narendra Modi refers disabled peoples as­
Divyang.

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DEFINATION OF DISABILITY
According to WHO,”A disability is a lack (resulting from impairment) of ability to perform an activity in
the manner or within the range considered normal for a human being.”
“A disability is a functional limitation or restriction of an individual’s ability to perform an activity.”
MEANING OF DISORDER
Disorder means lack of order in performing an activity. A disorder is any ailment that disrupts the normal
functioning of an individual. Disorder creates hindrance in individual’s performance and reduces his
efficiency. It can also occur at any stage of life. If a disorder is not diagnosed and treated on appropriate
time then it can become a disability.
DEFINATION OF DISORDER
According to a medical dictionary” A disorder is a particular abnormal condition that negatively affects
the structure or function of all or part of an organism”
Disorder can be defined as a disruption caused to the normal functions of an individual.

DIFFRNANCE BETWEEN DISABILITY AND DISORDER

DISABILITY DISORDER
Meaning Disability is a disadvantage that Disorder is the disruption caused to
restricts the functions or the normal functions of a person.
Movements of a person.

Parts affected Disability is often associated with Disorder is often associated with
body parts. mental competency.

Recovery Chance to become normal if

No chance to become normal. diagnosed and treated on
appropriate time.

Classification Partial disability and complete Anxiety disorder, psychological

disability. disorder, personality disorder,
behavioral etc.
Types Disabilities are :­ Cognitive disability, Disorders are:­
intellectual disability and physical ADHD,SPD,ASD,OCD,ODD, etc.
disability.

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TYPES OF DISABILITY
Disability affects a person in many ways. Many people get affected by birth or any incident during life
span. Normally disability is classified in three categories.

TYPES OF DISABILITY

COGNITIVE INTELLECTUAL PHYSICAL

DISABILITY DISABILITY DISABILITY

COGNITIVE DISABILITY
Indeed, it is a neurological disorder that creates hindrance or obstruction for an individual to store,
process and produce information. This disability can affect an individual’s ability or capability to read,
compute, speak and write. So this type of disability is also called invisible disability because we can’t
assess the condition by just looking at the individual. Generally, the individual who have this type of
disability, usually have following symptoms.
1. Memory Disorder:­ An individual, who has auditory problem or difficulty in remembering something that
she/he heard, said or Saw some time ago.
2. Hyper activity:­
An individual with cognitive disability may not have Attention for a long period. She/he finds it difficult to
Stay at one place. As a matter of fact, she/he usually may have loses Concentration frequently.
3. Dyslexia:­
An individual with cognitive disability may exhibit Dyslexia. It means she/he may have difficulty in writing,
reading, speaking etc.
INTELLECTUAL DISABILITY: ­
Intellectual disability is a disability characterized by significant limitation both in intellectual functioning
(reasoning, learning, problem solving) and in adaptive behavior, which covers a rangeof everyday social
and practical skills. Indeed, this disability is related to the individual‘s thought processes,
communication, money, learning, problem solving and judgment. It also includes psychiatric disability
which is related to the individual’s social disability begins before the age of 18years.
PHYSICAL DISABILITY: ­
Physical disability is a condition that affects the person’s mobility or movement. Normally, physical
disability can be seen. It restricts normal physical activities. When a person get injured or lost limbs in
accidents then its effect can be seen on affected part of body. Physical disability refers to person
sitting–walking, jumping, doing any movement or a person affected by such problems is known as
physically disabled.
Physical disability may either be motor deficiency (mobility impairment) or a sensory impairment. Motor
deficiency is related to spinal cord , causing paralysis to some or all the limbs i.e. hands and legs. Sensory
impairment is related to an individual’s visual or hearing impairment.

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CAUSES OF DISABILITY: ­
1. GENETIC CAUSE : If in a family, a particular disability is found then coming generations are prone to that
disability. This happens due to defected gene of parents.
2. MENTAL HEALTH PROBLEMS : Various disabilities are caused due to depression and bipolar disorder(A
disorder associated with mood swings). Normally it is found that mental health problems are hard to
diagnose and treat.
3. ACCIDENT : Today in this fast life, you never know that when, who get victim of accidents.
4. MALNUTRITION : In our country. Malnutrition is one of the main causes of disability. If children are not
nourished with essential elements then they become physically weak. If there is deficiency of calcium,
then bones become weak. If there is deficiency of iodine, then growth and development get hampered.
Deficiency of vitamin A can cause blindness is children. Deficiency of vitamin B12 can cause weak
memory and also paralysis.
5. ILLNESS : If anyone suffering from serious illness like–cancer, heart disease, diabetes for a longer
duration, then the person gets affected by disability. Back pain, arthritis, skeletal related disorder are
few the reasons for disability.
6. LACK OF EDUCATION : Lack of education is one of reasons for disability. Normally it is found that laborer
is not educated. In that case they do not consult any doctor for reference of disease. However they took
medicine without consultation. That can cause physical or mental disability.
7. POVERTY : Poverty is one big reason for causing disability. Normally it is found that poor people are more
prone to any kind of disability because they live in unhygienic conditions and poor sanitation. That kind
of environment is always at high risk of diseases. Education, clean drinking water and essential nutrients
are not accessible to those people. In other words we can say that they are deprived of the basic
amenities required for healthy life. The children born in poor families get disabled since birth. That’s
because during pregnancy, the mother does not get the required amount of nutrients and calories.
8. INFECTIOUS DISEASE : Infectious diseases are also one of reasons for causing Disability. If a child gets
any infectious disease, then his/her immunity is reduced. If there is not proper care of the child, then
there is a danger of getting many infectious diseases. Like if not providing vaccine of polio at specific
time, there is huge danger of getting infection of polio.
9. USE OF INTOXICANTS AND DRUGS : Consumption of alcohol, L.S.D., brown sugar, can cause disability.
People consuming intoxicants and drugs get trapped in this bad habit and become addicted to these
things which cause physical and mental disability.
10. DISTURBANCE IN ENDOCRINE GLANDS: Disturbance in endocrine glands causes disability. Due to this
disturbance the child gets weak in physical and mental state.
11. POOR APPROACH TO HEALTH CARE: Proper care at right time could prevent many types of disability to
happen. Normally, lack of medical and health related facilities, during pregnancy and lack of proper
nutrition cause disability in children since birth. In some emergency cases, the surgeons and expert
doctors in medical science have been successful in preventing physical and mental disability at time.
Proper immunization can also help in preventing many disabilities. Normally the people who are
economically weak and also have poor living conditions could not have access to proper medical and
health facilities. That causes new born babies prone to physical or mental disability.
12. NUCLEAR ACCIDENTS : In 1979 and 1986 in America and Ukraine, many People suffered due to nuclear
accidents. In 1945 during II world war Japan was bombarded by U.S.A of nuclear bomb. In these kind of
attacks, there is huge ill effect, due to chemical radiations evolved from these bombs. Till recent times,
the children born at such affected place are infected with Down Syndrome. At such places, the children
born there are prone to such physical and mental disability.

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13. TOXIC MATERIALS, PESTICIDES AND INSECTICIDES: Various products are having lead which have serious
ill effect on a person’s health. Toxic materials, pesticides use caused disability and new born child is
infected. That’s why few toxic materials are harmful to human brain. This damages the brain fully which
can cause brain disability.
NATURE OF DISABILITY: ­
The nature of disability is encompasses congenital and acquired impairment to body function or
structure. This can be physical, mental, emotional, sensory, developmental, or some combinationof
these.
� Loss of power or ability due to any disadvantage
� May be by birth or in any stage of life
� It is permanent or likely to be permanent
� It may concerned with physical disadvantages or combination of all these
� It limits activity performance
� It may be complete or partial
Aims and Objectives of Adaptive Physical Education
To identify the disabled children so many programmes have been conducted by the government. Some of
these are corrective physical education, remedial physical education, physical therapy, corrective therapy,
development physical education and individual physical education.
MEANING OF ADAPTIVE PHYSICAL EDUCATION
Adaptive Physical Educations is a modified program of games, sports and other development activities that
is suited to the interest, Capacities and limitations of students and individuals with special needs. It is
created for students with special needs so that they can also enjoy the experience of sports and recreations.
Every school has students who are differently abled and require special service to be able to realize their
maximum potential.
DEFINITION OF ADAPTIVE PHYSICAL EDUCATION PROGRAMME
Adapted Physical education (APE) is a program which deals with the art and science of developing,
implementing, and carefully monitoring an instructional physical education program for learners with
disabilities.
The aim of APE is to aid students with handicaps to achieve physical, mental, emotional, and social growth
proportionate with their potential through a carefully planned program of regular and special physical
education and recreation activities. Infact, its aim is to provide equal opportunity to the differently abled
students to participate in physical education programmes, safely and successfully ,in a least restrictive
environment.
The Objectives of APE
1. Ensure services to meet special needs
2. Develop motor skills
3. Enhance self –esteem and self­image
4. Ensure participation of students in Physical Education Programmes
5. Improve Physical Fitness
6. Motivate students to protect themselves
7. Promote Sportsmanship Qualities
8. Develop Knowledge of good mechanics
9. Improve social adjustment

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Methods of Adaptive Physical Education
The methods of adaptive physical education are as follow:
1. The programme should be according to personal interest and need: Before determining a
programme, teacher should be well aware of the interests, natural tendencies, abilities and post
experiences of children.
2. Modification in the equipment: The equipment should be according to the disabilities of children.
They should be different in size, shape, colour and weight. For example a blind child should be given
a ball having bells. When the ball rolls down on the ground, it will create sounds and the child upon
hearing sound will come to know about the direction and distance.
3. Change in environment: Movement capabilities of such disabled children are limited. So, their
playfield should also be limited. They should be given a separate play­field because these children as
compared to normal children take more time. They need rest at regular intervals. For making proper
environment for these children there should be good facility of sound and light.
4. Modification in the rules: In the beginning, rules should be easy but later on they should be
modified according to the needs of the students. They should be given extra opportunities to show
their skills. Apart from this, they can be given two points in place of one point. There can be
modification in the time of an activity as well by giving then extra time or extra rest.
5. Modification in the strategies: To permit the substitute or interchange of game, a variety of
different instructional strategies, such as verbal, visual and peer teaching should be used. The
students are enabled to learn on their own and they can learn independently. They should be given
picture books.
6. Training of teachers: The teachers which are included in APE must have proper training. The
teachers should have the capability to transfer the training according to the need of Divyangs.
Medical check­up: Each and every activity should be done under the guidance of medical staff. The
safety equipment’s should be present and easily accessible to use. These children need
Physiotherapist and Occupational Doctor. Without proper medical check­up it is quite difficult to
know what kind of deformity a child is facing. So, before determining a programme the child should
be physically checked. The children shall be examined medically by the professional to know the
disability level of children.

4.4 ROLE OF VARIOUS PROFESSIONALS FOR CHILDREN WITH SPECIAL NEEDS

ROLE OF SPEECH THERAPIST
The speech therapist is a trained professional to develop expressive and receptive speech and
communication skills in students with language disorders.
1. Speech Therapist helps to prevent communication problems by identifying children at risk of
developing their skills.
2. Therapists also assist teams of professionals to develop curriculum that can help build
communication skills for the school children.
3. They collaborate with other professionals in care plans and explain the progress to the parents, keep
daily notes of their programs and they do all this while working with individual children on their
particular problems.
4. Speech Therapist also helps those who are developmentally delayed or have traumatic brain
injuries. Speech Therapist helps to solve the problems such as language disabilities, voice
impairments, stuttering, and articulation such as when a child has trouble making a certain sound,
and even swallowing.

38
 5. Speech Therapist helps the hearing impaired and children with cleft lips or palates who must work to
produce words.
ROLE OF COUNSELOR
The counselor helps all students in the areas of academic achievement; personal/social development
and career development, ensuring today’s students become the productive, well­adjusted adults of
tomorrow. Counselors work closely with both students and their families.
1. Counsellor helps to solve the emotional, social, developmental and behavioural problems of the
students and families.
2. Counsellor provides academic guidance and support services, including the monitoring of academic
performance, facilitating communication between school and home.
3. Counsellor makes available career awareness, exploration and planning services, including goal
setting and decision making assistance for students.
ROLE OF OCCUPATIONAL THERAPISTS
1. Occupational therapist (OTs) helps to develop the fine motor skills. Fine motor skills are important
for success with daily tasks such as printing, drawing, cutting with scissors and doing up buttons and
zippers etc.
2. Occupational therapist (OTs) helps to develop the gross motor skills. Gross motor skills are necessary
for stable posture, running, skipping, catching balls and riding a bike etc.
3. The Occupational therapists will help teachers learn to recognize motor skills problem and help these
children succeed with everyday activities.
4. Occupational therapists can help the teacher to learn and use effective instructional strategies.
5. Occupational therapist gives recommendations for materials, tools and/or technology to facilitate
learning.
6. Occupational therapist can help teachers to design grade appropriate classroom centers and share
resources to help students.
7. Occupational therapists can help to access the community resources that can help the student, the
family and the teacher.
8. Occupational Therapist re­evaluates the student’s progress and/or current needs and re­establishes
goals.
9. Occupational Therapists evaluates and develop the children various skills such as gross motor skills;
fine motor skills; sensory motor skills and performance; visual­motor and perceptual skill
performance; independent physical daily living skills; environmental/ therapeutic adaptations;
adaptive behavioural responses etc.
ROLE OF THE PHYSIOTHERAPIST
1. The role of the Physiotherapist is to assess and manage children with movement disorders, disability
or illness.
2. The physiotherapist helps the children reach their full potential through providing physical
intervention, advice and support.
3. A physiotherapist helps the children to improve the quality of life by promoting independence and
encouraging physical fitness and well being.
4. Physiotherapists help children to develop and repair motor skills, strengthen core muscles and gait,
and to become more independent and strong in their mobility.
5. Physiotherapist helps to promote physical health and teaching preventative measures against injury.

39
 6. Physiotherapist teaches students helps the children with a range of physical disabilities and injuries
learn to maximize their independence and mobility.
ROLE OF SPECIAL EDUCATOR
A special educator is someone who works with children and youths who have a variety of
disabilities. The special educator has to work for academic­work i.e. educational approach and
therapeutic­work i.e. medical, psychological approach in the same time. That makes him/her a
specially trained teacher that is why also different from the normal teacher.
1. Their job is primarily teaching them life skills and basic literacy.
2. Special educator helps the children with special needs to achieve their highest potential and strive to
progress beyond their limitations.
3. The special educator is designed the Individualized Education Program [IPES] to develop individual
goals for the student and is modified to the student’s abilities and needs.
4. The special educator has to concentrate for the developmental fields to make the best educational
conditions:
a. Behaviour
b. Social Skills
c. Language Skills
d. Emotional Skills
e. Self­Care Skills
f. Cognitive Skills
g. Academic Development
ROLE OF PHYSICAL EDUCATION TEACHER
1. Physical education teacher makes plan for practice opportunities that are structured for maximum
participation (e.g., individual, partner, and small­group activities; non­elimination activities; activities
that require no wait time).
2. Physical education teacher should plan and structure the class so that learning occurs with maximum
and quality activity time, children become more skilled, knowledgeable, and physically fit.
3. Physical education teacher should try to encourage and motivate children to be active such as by
promoting community activities, assigning physical activity, showing an interest in the out­of­class
physically activity in which children participate and leading by example.
4. Physical education teacher must try to promote physical activity, such as organized recreational
sports, dance classes, gymnastics programs, and martial arts. A bulletin board in the gym, the school
Web site, and regular announcements are simple ways to promote these opportunities. Physical
education teacher helps the students to develop their motor components such as flexibility,
strength, endurance, speed and coordination and also allow every student to participate
comfortably.
5. Physical education teacher must work for encouraging teamwork, interaction and group problem
solving. PE teacher must work toward developing a respectful atmosphere in which competition and
winning are not necessarily as important as effort and participation.
6. Physical education teacher has to motivate and encourage the students through games, free time,
incentives and especially those who might be less enthusiastic or less physically adept.
7. Physical education teacher has to educate children and help them develop an awareness of the
importance of a healthy overall lifestyle. This can include encouraging a healthy diet, importance of

40
 physical activities etc. and nurture this type of attitude in their students.
8. Physical education teacher should evaluate every student’s physical abilities by informal testing.
9. Physical education teacher should interact with various teachers to prepare and organize integrated
lessons.
Disability Etiquettes Means :
Behaving properly with a person disables like we do, to any other normal person. Disability
etiquettes also not only increases confidence of disabled person but also make that person self­
dependent, so that he leads a normal and respected life like other people.
It is set of guidelines dealing with how to approach person with disabilities.
GENERAL DISABILITY ETIQUETTES
1. While talking to special abled person : talk normally rather than use of sign language. Avoid use of
reference like blind person. Avoid use of outdated words like handicap, retarded.
2. While introducing yourself to a person with disability, it is appropriate to shake hands.
3. While talking to visually impaired person, also introduce the person if any with you.
4. Leaning or hanging on a person, on wheel chair should be avoided because that could hurt or can
cause accident.
5. Always listen attentively and carefully while talking to person who has difficulty in speaking. Be calm
and have patience to hear him out. And ask short questions that require short answers.
6. While talking to a person on a wheel chair, keep yourself in front of eye level of that personto
facilitate the talk.
7. To get the attention of a person with hearing impairment, tap the person, shoulder or waveyour
hand.
8. While introducing yourself to a person with visual impairment, always start with your name.
9. While leaving a person with visual impairment, always make sure that he/she needsanything before
you leave.
10. Never press your body weight through your hands to keep on the shoulder of a person sittingin
wheel chair or unnecessary cuddling.
1. Etiquettes for Wheel Chair Consumers
(i) Do not touch or move any person sitting on wheel chair.
(ii) While talking to that person keep your body low and be in front of his eye level.
(iii) Remove obstacles in the way of the person on wheel chair.
(iv) While changing the position of wheel chair, make sure you use supporting accessories.
(v) If the person on wheel chair feels uncomfortable, then offer help.
(vi) Do not hang on wheel chair.
2. Etiquettes for Person with Speech Difficulties
(i) Without any hurry, hear out the person patiently
(ii) Try to read body language and lip sync. Don’t make awkward faces.
(iii) If there is any trouble in understanding, then provide enough time for the person to explain.
(iv) Use short questions and answers while communication.

41
 (v) Knowing if the person is saying them wrong, then avoid confrontation with that person.
3. Etiquettes for Person with Hearing Loss
(i) While meeting, always wish with flower.
(ii) Always offer help who use supportive accessories.
(iii) Focus one thing at one time.
(iv) If a person is using hearing aids that does not mean he is able to hear clearly.
(v) Always use hands to make the person stop or call anyone. Tap on shoulder.
(vi) If one could not convey while talking, write it down for the person.
(vii) Many person are able to read face and body language so while talking make your face visible
properly.
4. Etiquette for Persons with Vision Loss
(i) While coming in contact with a person with visual impairment always introduce and call your
name.
(ii) Always hold hand gently of the person with vision loss.
(iii) Behave normally and do not get conscious of words using like see with the person.
(iv) Normally these people use braille language but if they can understand other language then
converse with another also.
(v) Person having pet shall be caution while meeting the person with vision loss.

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Unit ­ 5 : Physical Fitness, Wellness and Health

CONTENTS
� 5.1 Meaning and Importance of Wellness, Health and Physical Fitness
� 5.2 Components/Dimensions of Wellness, Health and Physical Fitness
� 5.3 Traditional Sports & Regional Games for promoting wellness
� 5.4 Leadership through Physical Activity and Sports
� 5.5 Introduction to First Aid- PRICE

MEANING OF PHYSICAL FITNESS

Meaning and Importance of physical fitness, wellness and lifestyle

PHYSICAL FITNESS: Physical fitness means the capacity to do the routine work without any fatigue or
exertion and after doing the work the person has power to do some more work and recovery is
quicker.
DEFINITION
It is the ability of an individual to carry out his daily routine without getting tired and having extra
amount of energy to meet any kind of unforeseen emergency.
The ability of the person to do daily routine without fatigue and take part in playful activity also still
reserves energy for emergency or successful adaptation of life.
WELLNESS: Wellness is the capacity of an individual by which he leads a balanced life. Wellness means to
live most and serve best or to live a better quality of life.
DEFINITION
�� “Wellness is a state of complete physical, mental, and social well­being, and not merely the absence
of disease or infirmity.”(Physical or mental weakness) – The World Health Organization.
��Optimal functioning of the body and creative adapting to an environment that involves the whole
person or remains physically and mentally fit.
HEALTH
The meaning of HEALTH is the condition of being sound in body, mind, or spirit; especially :
freedom from physical disease or pain.

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DEFINITION
In 1948, the World Health Organization (WHO) Trusted Source defined health as:­
Health is a state of complete physical, mental, and social well­being and not merely the absence of
disease or infirmity.”
Importance of Physical Fitness
1. To live a long and healthy life: A physically fit person not only lives a healthy life but also a longer
life.
2. To increase the energy, power and capacity of the body: A physically fitperson can do his routine work
without undue fatigue. The strength and capacity is increased because of internal energy due to which
he can perform extracurricular task after finishing the routine work. For e.g..­ entertainment, aerobics,
dance, gardening, etc.
3. To reduce the probability of getting a disease: Due to the physical fitness,important parts of the body,
such as heart, lungs and brain remain strong and there is a less probability of getting disease because
of the continuousactivity of these parts.
4. For strong and active muscular and skeletal system: Due to the physical fitness, a person can do any
physical activity with ease, posture is maintained,muscles and bones stay strong, joints and muscles have
flexibility and bodyposture looks toned and attractive.
5. To increase the memory and recall capacity of mind: Physical fitness also affects the mind of a
person. A physically fit person has higher recallcapacity and memory.
6. To improve mental health: Physical fitness improves mental health as well. It leads to increase in self
confidence and positive body image.
7. To get rid of excess fat: Due to the physical fitness, a person is always active. Due to this activeness,
the fat in the body continuously get converted into energy which does not allow the fat to accumulate
in the body.
8. To live a happy life: Physical fitness is also necessary for enjoyment and happiness of mind. A fit
person remains happy and joyful which increaseshis self­confidence and positive body image.
Importance of Wellness
1. To live a high quality life: Wellness increases the quality of life of a person.A capable and healthy person
can experience more enjoyment by participating in games and sports and working with other people.
2. To achieve the maximum growth and development: Wellness is helpful in growth and development
of a person. The growth and development of a healthy person can happen easily without any
diseases.
3. To be a good citizen: A capable person knows how to balance his rights and duties because of which
he can become a good citizen of the country.
4. To live a stress­free life: If a person is physically and mentally fit. then thenegative thoughts like stress,
tension and anxiety cannot affect him. If the negative thoughts come, then he can manage these
emotions very well. These people are capable of living a balanced life.
5. To enjoy the life: A capable person has the full knowledge of his physical, mental, spiritual and social
capabilities. That’s why a capable person lives his life joyfully. Wellness is important for enjoying the
life and happinessof mind.
6. To be an active member of the society: Wellness provides the opportunitiesto a person to attach with the
society and the environment. A capable person actively participates in the social activities. Wellness
motivates the moralbehaviour of a person which is very important to live in the society.

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Importance of health
Having good health is important because
1. Improve longevity
If a person doesn’t have a healthy lifestyle, it would affect the daily routine of a person. When the
body gets proper nutrition, it becomes more fit and healthy, improving longevity.
2. Prevent diseases
The most important concept of leading a healthy life is to provide immunity strength against various
diseases. The immune system is the body’s natural defence mechanism to fight against foreign
agents that cause harm to the body. Having a healthy body and mind is very important for overall
well­being.
3. Improve mental health
Having a bad lifestyle would result in poor mental health. Adapting a healthy lifestyle would relax
the mind and improve the mood.
Only when a person is happy mentally, they would perform productively. Mental health is equally
important as physical health.
4. Lead a productive life
A healthy person would serve his/her community and nation. Only when a person is not affected by
any disease, he/she is considered healthy. This in turn would help them to serve better.
5. Financial benefits
The cost of medical expenses is rising. Only if a person invests in health right from a young age they
would prevent or reduce the extent to which they develop a disease.
By having good health, they can reduce the possibilities of themselves getting hospitalized and
minimize the cost incurred for medical treatment.
COMPONENTS OF PHYSICAL FITNESS ,WELLNESS AND HEALTH
Components of Physical Fitness
Physical fitness means the capacity to do the routine work without any fatigue or exertion and after
doing thework the person has power to do some more work and recovery is quicker.
Physical fitness is the ability to be physically active, to move and respond to the environment.
Components Physical fitness is classified into two types.
1 Health­related physical fitness
2. Motor Skill or Performance­related physical fitness.
Physical fitness ensures the overall fitness of the human body irrelevant of age.
Health­related physical fitness relates to the fitness factors responsible for the healthy upkeep of
the body. It contributes towards the physical strength of the body powered by the muscles, the
immunization of the body, the flexibility of the body, the functioning of the various organs and the
proper operation of the body.
Motor skill or Performance­related physical fitness relates to the fitness factors responsible for the
performance ofany kind of action are it walking, running or even sitting.
This type of fitness is defined by the overall coordination of the body, the speed of performing any
action, the balance maintenance during an action, the power and agility to perform the action and
thetime taken to respond to a stimulus.

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1. Flexibility
Flexibility is the maximum range of movement through which a joint or sequence of joints can move.
Inactive individuals lose flexibility, whereas frequent movement helps retain the range of movement.
Flexibility is important to fitness; a lack of flexibility can create health problems for individuals.
People who are flexible usually have good posture and may have less low back pain. Many physical
activities demand a range of motion to generate maximum force, such as serving a tennis ball or
kicking a soccer ball.
2. Muscular Strength
Muscular strength is the ability of muscles to exert or resist force. Muscular strength is the ability of
a muscle to produce force at high intensities for short intervals. The greater muscular strength you
have the easier and safer it is to accomplish most daily activities.
3. Muscular Endurance
Muscular endurance is the ability of a muscle, or a group of muscles to exert force over an extended
period of time. Endurance postpones the onset of fatigue so that activity can be performed for
lengthy periods. The better your muscular endurance, the longer you can continue activities without
fatigue.
4. Cardio respiratory endurance
Aerobic fitness offers many health benefits and is often seen as the most important element of
fitness. Cardiovascular endurance is the ability of the heart, the blood vessels, and the respiratory
system to deliver oxygen efficiently over an extended period of time. Activities that are continuous
and rhythmic in nature require that a continuous Supply of oxygen is delivered to the muscle cells.
Activities that stimulate development in this area are paced walking, jogging, biking, rope jumping,
aerobics, and swimming. The better your cardiovascular fitness, the easier it is to complete your
daily tasks andstill have energy to enjoy other activities.
5. Body Composition
Body composition is an integral part of health­related fitness. Body composition is the percent of fat,
bone, and other tissues to lean body mass. After the thickness of selected skin folds has been
measured, the percentage of lean body mass can be calculated by using formulas that have been
developed using other, more accurate methods of measuring body composition.

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SKILL/ PERFORMANANCE RELATED COMPONENTS

a. Agility
It is the ability to change the position of your body and to control the movement of yourwhole body.
Agility is an important quality in many sports, because you must change direction rapidly and always
have your body under control.
b. Balance
It is the ability to keep an upright posture while either standing still or moving. Good balance in
essential in many activities like skating, surfing, skiing, and gymnastics.
c. Power
It is the ability to perform with strength at a rapid pace. Strength and speed are both involved in
power. Football players, swimmers, shot­putters, discus throwers, and high jumpers are examples of
athletes who typically have a high degree of power.
d. Reaction Time
It is the amount of time it takes to start a movement once your senses signal the need to move.
People with good reaction time can usually start quickly in track and swimming or react quickly in
ping pong or karate.
e. Coordination
It is the integration of eye, hand, and foot movements. This component is necessary for success in
such sports as baseball, softball, tennis, golf, and basketball.
f. Speed
It is the ability to cover a distance in a short amount of time. Speed is a very importantfactor in many
sports and activities. Short runs are used to evaluate speed.

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The further parts of physical components are as follows ­

Strength
Strength is the ability to overcome resistance or act against resistance. It is the total amount of force
a muscle can exert to do any work.
Different sports require different levels and types of strength, which can be improved through
specific training. Strength can be measured in pounds or Dynes.
Types of strength
Strength is divided into the following types
• Static Strength
• Dynamic Strength
Static Strength: It is the ability to act against resistance from one position without any movement, it
is also called Isometric Strength e.g. arm wrestling, power lifting, wall pushing.
Dynamic Strength: It is the ability to act against resistance with movement, it is also called Isotonic
Strength. Movements are visible when someone is doing dynamic strength training. It is divided into
three parts.
1. Maximum Strength: It is the ability to act against maximum resistant. It is required in weightlifting,
throwing, wrestling, etc.
2. Explosive Strength: It is the ability to overcome resistance with high speed. It is the ability to do the
forceful movement at a quickest possible time.
It is generally required in jumping activities. This Strength can be measured by a Dynamometer.
3. Strength Endurance: It is the ability to overcome resistance for a longer period under conditions of
fatigue. It is required for all kinds of races, swimming, cycling and mountaineering.
Endurance
Endurance is the ability to sustain or continue the activity. In other words, it is the ability to resist
fatigue for a longer period.
Endurance is required for almost all the major sports. It is one of the important components for
middle and long­distance races, football, hockey, basketball, handball, etc.

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Types of Endurance
It is required for all kinds of races, swimming, cycling and mountaineering.
Speed Endurance:
This is the type of endurance in which the activity is done with high speed and intensity. This
endurance is for a shorter duration ( from 30 to 60 sec) with 80℅ to 90℅ of top speed ability.
This type of Endurance required in medium distance races, swimming, basketball, tennis, badminton
etc.
Strength Endurance:
In this type of endurance, activity is done powerfully and forcefully for a longer duration. This
duration is from 2 to 3 minutes. Strength endurance is generally performed in absence of oxygen. It
is required in wrestling, boxing, Judo, etc.
Long term Endurance:
This type of Endurance is required when the activity is done for a longer duration and the speed is
slow. It delays fatigue. This endurance is required for long­distance running, cycling, cross country,
marathon, football, etc
Speed
Speed is the ability to do the movement at a faster rate or minimum possible time. Speed depends
on heredity but can be developed through proper training.
Types of speed
Reaction Time: It is the time taken by the body to respond immediately after getting stimulus. It is
the first reaction to bring our body into action.
Acceleration Ability: It is the time taken by the body to reach its maximum speed.
Speed of Movement: It is the total time taken by the body to perform complete action.
Loco motor ability: It is the ability to maintain maximum speed for a longer period.
Speed endurance: It is the ability to perform any movements with high speed under conditions of
fatigue.
Flexibility
Flexibility is the ability to do the movement with a greater range of joint.
It is affected by muscle length, ligaments and tendons. Good Flexibility helps in preventing injuries,
Improving Posture, make the joint healthy, improving balance.
Types of flexibility
Passive Flexibility: Joints can move to its maximum range with external help, e.g. stretching with a
partner.
Active Flexibility: This flexibility exercises are performed without external help
Active flexibility further divided into two parts:
• Static Flexibility: It is the flexibility performed from a static or stationary position. e.g. Chakrasana,
toe touching
• Dynamic Flexibility: It is the flexibility performed when a person is in motion. This flexibility is
required for gymnastics, diving, etc.
Coordinative Ability
It is the ability to perform the movement with perfection and efficiency. It is the ability to do a

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 sequence of movements smoothly and accurately.
Coordination is the proper combination of strength, speed, endurance and flexibility during
movement.
COMPONENTS OF WELLNESS
Wellness is an individual pursuit—we have self­responsibility for our own choices, behaviors and
lifestyles—but it is also significantly influenced by the physical, social and cultural environments in
which we live.
The nine dimensions are described below and are accompanied by examples and ideas for improving
each area.

1. EMOTIONAL WELLNESS

Emotional wellness as an ability to cope effectively with life and build satisfying relationships with
others. People with healthy emotional wellness feel confident, in control of their feelings and
behaviors, and are able to handle lifechallenges. Working through life challenges can build resiliency
as we learn that setbacks can be overcome.

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2. SPIRITUAL WELLNESS

Spiritual wellness is related to your values and beliefs that help you find meaning and purpose in
your life. Spiritual wellness may come from activities such as volunteering, self­reflection,
meditation, prayer, or spending time in nature. Signs of strong spiritual health include having clear
values, a sense of self­confidence, and a feeling of inner peace. To improve your spiritual health, it
can help to create a quiet space for solitude and contemplation or a place of curiosity and
playfulness. Maintaining a playful, curious attitude can help you find experiences that offer hope,
purpose, and meaning.
3. NTELLECTUALWELLNESS

Intellectual wellness is when you recognize your unique talents to be creative and you seek out ways
to use your knowledge and skills. Intellectual wellness involves having an open mind when you
encounter new ideas and continuing to expand your knowledge. It encourages active participation in
scholastic, cultural and community activities. People who pay attention to their intellectual wellness
often find that they have better concentration, improved memory, and better critical thinking skills.

When you foster your intellectual wellness, you participate in activities that cultivate mental growth.
Such as Reading, doing challenging puzzles such as crosswords or Sudoku, debating issues with others who
have opposing viewpoints, learning a new language or musical instrument, trying a new hobby, or
teaching and tutoring others are all ways to maintain or improve your intellectual wellness. When you
challenge yourself to learn a new skill, you are building your intellectual health.

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4. PHYSICAL WELLNESS

Physical wellness relates to maintaining a healthy body and seeking care when needed. Physical
health is attained through exercise, eating well, getting enough sleep and paying attention to the
signs of illness and getting help when needed. There are many examples of physical activity which
helps to increase physical wellness that range in levels of intensity from light to vigorous.
Maintaining the physical health can include yoga, bike riding, jumping rope, engaging in sports,
running, walking, jogging,skiing, dancing, tennis, and gardening.

5. ENVIRONMENTAL WELLNESS
Environmental wellness inspires us to live a lifestyle that is respectful of our surroundings. This realm
encourages us to live in harmony with the Earth by taking action to protect it. Environmental well­
being promotes interaction with nature and your personal environment. Everyone can have a strong
environmental conscious simply by raising their awareness. This dimension of health connects your
overall well­being to the health of your environment. It can be hard to feel good if you are
surrounded by clutter and disorganization, or if you feel unsafe in your environment. Ways to
manage environmental wellness include creating neighborhood watches, recycling, planting a
personal or community garden, purchasing products with minimal packaging, avoiding littering, and
conserving energy and water by turning off lights and water when not in use..
6. FINANCIAL WELLNESS

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 Financial Wellness involves the process of learning how to successfully manage financial expenses.
Money plays a critical role in our lives and not having enough of it impacts health as well as academic
performance. Financial stress is repeatedly found to be a common source of stress, anxiety and fear
for college students. Financial wellness is a feeling of satisfaction about your financial situation.
Options for managing financial wellness include having a household budget, starting a savings
account and adding to itevery month even if it is just a small amount, saving some of your income in
an emergency account, cutting back or limiting unnecessary expenses, avoiding credit card debt,
donating to a meaningful charity, shopping at thrift stores, utilizing the library for free books and
DVDs, and cooking your own meals instead of dining out. Try tracking you’re spending for a month
to see where your money is going and set goals based on what you find.
7. OCCUPATIONAL WELLNESS

Occupational wellness is a sense of satisfaction with your choice of work. Occupational wellness
involves balancing work and leisure time, building relationships with coworkers, and managing
workplace stress. An occupational wellness goal might include finding work that is meaningful and
financially rewarding. Finding work that fits with your values, interests, and skills can help maintain
occupational wellness. Consider your office culture and determine how supported you feel; if you
discover you feel a lack of support,seek out support from others close to you and be sure to engage
in recreational activities that can help balance out work stress.
8. SOCIAL WELLNESS

Social wellness is a sense of connectedness and belonging. The social dimension of health
involves creating and maintaining a healthy support network. Building a healthy social
dimension might involve asking a colleague or acquaintance out for lunch, joining a club or
organization, setting healthy boundaries, using good communication skills that are assertive
rather than passive or aggressive, being genuine and authentic with others, and treating others
in a respectful way.

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 9. NUTRITIONAL WELLNESS

Nutritional wellness can be defined is the science that looks at the relationship between our
diet and our health. In other words Nutritional wellness is a reflection of what we eat. Our body
is a highly complex machine with its efficiency based mostly on the nutrition. if our body has
deficiencies of nutrients, excesses or imbalances in its contents, it can causes a negative impact
on the functions of our body, Nutritional wellness is achieved by taking in the proper nutrients
from the various food groups in proper levels through our diet. Good nutrition is one of the keys
to a healthy life. Nutritional wellness focuses on improving health through incorporating a
balanced diet into your daily life.
Components/Dimensions of Health
(i) Sufficient Physical Fitness: One should have sufficient level of physical fitness ability i.e.,
strength, endurance, speed, flexibility and coordinate ability.
(ii) Consider Personal Hygiene and Healthy Habits: Health related fitness should consider personal
hygiene and healthy habits. By this health problems can be prevented.
(iii) Medical Check­up and Medical Care: We should go for medical check­ups and proper medical
care should be taken.
(iv) Good Posture: Good posture is the base of good health, thus, it should be maintained during
working. resting, sleeping, studying etc.
(v) Fun and Recreation: We should have fun and recreation in our life. It makes our life happy and
cheerful.
(vi) Sufficient Rest and Sleep: Sufficient rest and sleep improve our health and help to regain
energy. It gives us freshness and re­energies us.
(vii) Balanced Diet: Health related fitness considers a balanced diet. It should be according to the
age, seasonal food, work conditions and climatic conditions.
(viii) Stress Free Life: Healthy lifestyle considers that one’s life should be free from stress, tension
and depression. We can manage stress and anxiety by doing yoga and meditation.
(ix) Healthy and Clean Environment: We should try to develop a healthy, clean and safe
environment. It should be pollution free.
(x) Away from Drug Addiction: We should keep ourselves away from addiction like alcohol,
tobacco, drugs etc.

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 (xi) Active Lifestyle : An active lifestyle keeps us healthy, thus it should be adopted whereas a
sedentary lifestyle should be avoided.
(xii) Health Education: Health education helps us to improve and develop good health. It also
informs us how to make yourself healthy and fit. Thus, it should be gained.
Traditional Sports & Regional Games for promoting wellness in India
Traditional sports and regional games have been an integral part of India’s cultural heritage for
centuries. Apart from being sources of entertainment and recreation, these activities play a
significant role in promoting wellness among individuals of all ages. Let’s explore some of the most
popular traditional sports and regional games that contribute to the overall well­being of the Indian
populace.
Kabaddi:
Kabaddi is a captivating team sport that requires agility, strength, and strategy. This fast­paced game
involves two teams, and the raider has to touch opponents and return to their half without getting
caught while holding their breath. Playing Kabaddi helps enhance physical fitness, improves
endurance, and fosters teamwork and coordination.
Kho­Kho:
Kho­Kho is a tag sport played by two teams, with players trying to tag their opponents while avoiding
being tagged themselves. This game demands quick reflexes, sprinting abilities, and sharp mental
focus. Regular participation in Kho­Kho helps in cardiovascular fitness, boosts stamina, and promotes
mental agility.
Mallakhamb:
Mallakhamb is a unique traditional Indian sport that combines elements of gymnastics and yoga. It
involves performing various acrobatic poses and postures on a vertical wooden pole or hanging
rope. Practicing Mallakhamb not only improves flexibility, balance, and strength but also enhances
mental concentration and inner harmony.
Gilli­Danda:
Gilli­Danda is a popular rural game played with a small wooden stick (gilli) and a larger one (danda).
Players use the danda to hit the gilli into the air and then try to strike it as far as possible. This game
helps in refining hand­eye coordination, physical fitness, and fosters a spirit of friendly competition.
Indigenous Wrestling:
India has a rich history of indigenous wrestling styles, such as Kushti in Maharashtra and Pehlwani in
Northern regions. These traditional wrestling forms build robust physical strength, muscular
endurance, and instill discipline. Additionally, they promote mental toughness and self­confidence.
Lagori (Pitthu):
Lagori, also known as Pitthu, is a traditional game involving two teams. One team tries to knock
down a pile of flat stones using a soft ball while the other team defends the stack and attempts to
retrieve the ball. This game encourages outdoor activity, improves reflexes, and fosters teamwork
and communication skills.
Leadership Through Physical Activity and Sports
Leadership through physical activity and sports is an inspiring concept that highlights the valuable
life skills and qualities that can be cultivated through active participation in sports and fitness
activities.
This unique approach to leadership development encourages individuals to embrace challenges,
work collaboratively, and push their boundaries to become better leaders both on and off the field.

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 CREATING LEADERS THROUGH PHYSICAL EDUCATION

Regarding the creating leaders through physical education ample opportunities are available in a
number of universities, colleges and schools. For creating or making the effective and efficient
leaders in the field of physical education, stress must be laid down on the following points:
(a) Analyze of leadership skills recurred for further development.
(b) Identify the students or groups of students whose leadership skills required to be improved.
(c) Offer the opportunities for leadership roles. Provide some leadership courses. Recognition of leaders
by giving them a cap, badge or different uniform.
(d) To have faith and confidence in the students.
(e) To reward them on their success.
(f) To restart a leadership course for the remaining recognised students.
The leaders in the physical education have both type of qualities i.e. innate qualities and acquired
qualities. Through the programmes of physical education the acquired qualities can be created and
developed successfully. Physical Education offers the opportunitiesfor leadership roles.
Leaders can be trained through physical education by adopting the following approach:­
1. Appointing as a leader or captain of a team
2. Assigning challenging duties to draw out the qualities
3. Allowing a student to officiate in intramural competition.
4. Appointing the student as members / in charges for various school committees.
5. Entrusting the responsibility of organizing and conducting games.
6. Appointing the students in Apex body and giving them a platform to use their creative and problem
solving skills for better discipline.
How the physical activities creates a leader
Building Character:
Engaging in physical activities and sports fosters character development. Athletes learn about
resilience, discipline, and the importance of hard work. These traits not only enhance their athletic
performance but also play a vital role in shaping their leadership qualities.
Teamwork and Collaboration:
Sports provide a platform where teamwork and collaboration are paramount to success. Effective
leaders in the sporting world understand the significance of unity and how to bring out the best in
each team member. These skills translate seamlessly into various leadership roles in other domains.

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Communication Skills:
Leadership in sports demands clear and effective communication. Athletes learn to express
themselves on the field, motivating their teammates and aligning strategies for success. Such
communication skills are invaluable in any leadership position, enabling individuals to connect and
inspire others.
Decision­making Under Pressure:
In the competitive world of sports, quick and effective decision­making is crucial. Athletes constantly
face high­pressure situations where they must think on their feet and execute plans. These
experiences build the ability to make sound decisions even in challenging circumstances, a quality
that makes for exceptional leaders.
Goal Setting and Vision:
Athletes are familiar with setting goals and striving to achieve them. Leadership through physical
activity teaches individuals the importance of envisioning success, creating a path to achieve it, and
adapting when faced with obstacles. These goal­setting skills directly translate to leadership roles
where guiding a team towards a shared vision is essential.
Emotional Intelligence:
In sports, athletes must manage emotions such as frustration, stress, and excitement effectively.
Developing emotional intelligence helps leaders connect with their team members, empathize with
their struggles, and provide support when needed.
Introduction to First Aid
First aid is the first and immediate assistance given to any person suffering from either a minor or
serious illness or injury, with care provided to
� preserve life
� prevent the condition from worsening
� Promote recovery.
Aims and objectives of first aid
First aid is emergency care given immediately to an injured person. The purpose of first aid is to
“SAVE LIFE “associated with minimizing injury and future disability. In serious cases, first aid may be
necessary to keep the victim alive.
Objective of first aid
1. preserve life.
2. prevent illness or injury from becoming worse.
3. relieve pain, if possible.
4. promote recovery.
5. protect the unconscious.
1. Preserve life – while the first aider is the person who has the certificate for the first aid, they are not
medical professionals. They can do their best to make sure the patient is given the basic care and
they can help treat minor injuries like cuts and scrapes that don’t need routine or emergency
attention.

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 However, in case of severe situations that are a threat to the patient’s life, they do not focus on
providing care but on preserving life long enough until the ambulance arrives.
2. Prevent injury or illness becoming worse – again, the efforts of the first aiders are directed toward
prolonging the time the patient has until the ambulance arrives. If the patient is bleeding profusely,
the first aider will not stitch the wound, but they will do their best to stop the bleeding until the
ambulance arrives. In that way, they will prevent further complications and health deterioration.
3. Pain relief – this is done only if it is in any way possible and it doesn’t present a risk to the patient.
Some pain relief medications can be dangerous in case a person is bleeding. Therefore, if not sure if
the pain medication is appropriate, it is better to ask the medical experts first.
4. Protect the unconscious – one of the important factors in administering first aid is protection and
safety for both the patient and the first aider. Moreover, this extends to the people who are nearby,
as well. Protecting the unconscious can mean removing them from a dangerous situation, like fire,
flooded space or road with traffic.
5. Promote recovery – every action that a first aider takes should be in the direction of helping the
person who has suffered an injury or sudden illness get better.
Promoting the recovery usually means using the first aid kit. It is packed with supplies that are
necessary for the first aider to be able to help the person in need. You can understand that the time
of providing the first aid is crucial. If your first aid is not well­stocked or it is not there at all – that is a
big problem.
6. Procure medical help­ In most cases; there will be a need for qualified medical assistance. Therefore
this must be a major priority. If there are bystanders, they should be sent to seek urgent medical
advice. If the first aider is alone, he must attend to causality first and then seek medical help as soon
as possible.
PRICE for Injury Treatment:
PRICE is a simple and effective method used for treating certain types of injuries, such as sprains and
strains. PRICE stands for P­ Protection, R­Rest, I­Ice, C­Compression, and E­ Elevation.
Protection:
The first step is to protect the injured area from further harm. You can use a bandage or sling to
stabilize the injured limb and prevent unnecessary movements.
Rest:
It’s crucial to give the injured body part ample rest. Avoid putting weight on it or using it extensively
to allow the healing process to begin.
Ice:
Applying ice to the injured area can help reduce swelling and relieve pain. Wrap the ice pack in a
cloth and apply it for about 15­20 minutes at a time, allowing breaks in between to prevent
frostbite.
Compression:
Use an elastic bandage to apply gentle pressure to the injured area. Compression can help control
swelling and provide support to the injured tissue.
Elevation:
Elevate the injured limb above the level of the heart whenever possible. This helps reduce swelling
by promoting better blood circulation and drainage.

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 Remember, while the PRICE method can be beneficial for certain injuries, it is essential to seek
professional medical attention for more severe or life­threatening conditions. First Aid is meant to
be a temporary measure until professional help is available.
Objective Type Questions (1 Marks Each)
How many components do physical fitness have?
(a) Five (b) Four
(c) Three (d) Six
Ans. (a) Five
What is the another name of synchronisation?
(a) Speed (b) Coordination
(c) Strength (d) Endurance
Ans. (b) Co­ordination
What is the supplness called in another words.
(a) Speed (b) Strength
(c) Endurance (d) Flexibility
Ans. (d) Flexibility
The percentage of fat, bone, water and muscle in human body iscalled.
(a) Muscular endurance (b) Muscular strength
(c) Body composition (d) Flexibility
Ans. (c) Body composition
The ability to overcome resistance for longer duration is called:
(a) Speed (b) Strength
(c) Endurance (d) Flaxibility
Ans. (c) Endurance
The ability of body to execute movements with greater amplitude orrange is called:
(a) Stength (b) Flexibility
(c) Body composition (d) Stamina
Ans. (b) flexibility
The ability to overcome resistance is called:
(a) Muscular stength (b) Muscular Endurance
(c) Flexibility (d) Body composition
Ans. (a) Muscular strength
The aim of heath related fitness is to prevent.
(a) Power (b) Way
(c) Capacity (d) Diseases
Ans. (d) Diseases

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Short Type Question (3 Marks Each)
Briefly explain the importance of wellness.
Ans. Importance of wellness:
(1) It help in the improvement and tonning up the muscle.
(2) It reduces the recovery time after injury or illness.
(3) It help in fulfilling proper nutritional requirements.
(4) It helps in better management of stress and tension.
(5) Regulates and improves overall body function.
(6) Motivate positive lifestyle habits or changes.
It helps people to meet the challenges of life and also unforseensituation as and when required.
Describe the importance of healthy positive lifestyle.
Ans. Importance of healthy/ positive lifestyle are­
(1) Increase the longevity: A healthy lifestyle increases the longevity. It slows down the ageing process
and helps the older person to stay strong and healthy.
(2) Increase the level of energy: An individual with a healthy lifestyle feels more energetic which means
more productivity in day to day living.
(3) Helps in reducing depression: Healthy lifestyle helps in accomplishing a healthy body which in turn
elevates hormone level in the body that regulates the mood.
(4) Increase the level of Physical fitness: Physical fitness helps in better coordination of muscles and
an increase in strength, flexibility and endurance.
(5) Increase self confidence: Level of fitness of individual tends to become more self confident and
self aware.
Helps in coping with stress: Healthy life style enhances the Psychological power of an individual to
cope with the stress as wellas anxiety.
Discuss 'healthy diet' as a component of positive lifestyle.
Ans. Healthy diet or good nutrition is one of the main components of positive lifestyle. In fact, a
healthy diet of good nutrition is necessary to lead a healthy or positive lifestyle. The basic of a
healthy diet are lots of fruits and vegetable, whole grain food and low fat diary products. Such diet
required everyday in order to maintain the adequate amount of vitamins nutrients and minerals
needed to maintain a healthy body. That is why itis rightly said that to eat is a necessity but to
eat intelligently is an art.
Long Type Questions (5 Marks Each)
Enumerate the factors affecting physical fitness and wellness in detail.
Ans. The following factors usually affect the physical fitness and wellness of an individual:
1. Regular exercise: It is the most important factor which affects the physical fitness of an individual.
2. Amount of Training: The amount of training also affects the physical fitness. If the amount of
training is not upto desirable level he will be incapable of improving his physical fitness. It should
be increased slowly.
3. Rest and Relaxation: It also affect the physical fitness of an individual.If proper rest and relaxation are
taken, there will be positive effecton the physical fitness of an individual.
4. Stress and Tension: It tend to have a negative effect on physical fitness and wellness. Stress and
tension decreases the psychological power of on individual.

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 5. Age: It is also one of the major factors which affects the physical fitness and wellness of an
individual.
6. Gender: It also affects the level of physical fitness and wellness. Infact there are anatomical,
physiological, and psychological differencebetween males and females.
7. Environment: The environment, which includes climate, temperature, altitude, social, and cultural
factors affect the physical fitness and wellness of a person.
8. Diet: It also influence the level of physical fitness and wellness. Good diet helps not only in
maintaining the physical fitness but it also improves the level of physical fitness.
How can health threat be prevented through lifestyle change? Discus in detail:
Ans.1. Regular Physical Exercise: It helps in preventing obesity, high blood pressure, heart diseases, stroke,
diabetes, some types of cancer, constipation, depression and other healthy threats.
2. Healthy eating habits: Healthy eating habits can help the individuals in preventing as well as
controlling the disease such as high blood pressure, heart disease, diabetes, osteoporosis, muscular
degenerating renal stones, dental diseases and including certain type of cancer.
3. Limit T.V. Watching: Watching T.V. for a number of hour regularly is associated with increased
various research studies.
4. Quit Smoking: Quitting smoking is significant for a healthy lifestyle. Infact smoking, use of tobacco in
any form increases the blood pressurewhich may cause stroke and coronary artery disease.
5. Sufficient sleep: Sufficient sleep is also very significant part of a healthy lifestyle.
6. Prevention of injury: Prevention of various types of injuries owing to fatal accidents plays a vital
role in maintaining a healthy lifestyle.
7. Limit the amount of alcohol: To use alcohol in limited amount is also an important part of healthy
lifestyle.
Explain the component of physical fitness.
Ans. There are five physical fitness components they are:
1. Speed : It is ability fo perform movement at a faster rate or it is the ability to perform movement in a
short period of time and sports e.g. practicing with faster rhythm, speed endurance, repetition
methodacceleration runs etc.
2. Strength : It is an ability of muscle to overcome or to act against resistance exercise, pushups etc.
3. Endurance : It is the ability do sustain or continue activity of it is the ability to rest fatigue. It is
one of the important components for middle and long distance races and it is required for almost
all major games like football, hockey and basket ball.
4. Flexibility : It is the capacity of a muscle to extend without any damage. Flexibility is measured by
range of motion around a joint. It is affected by muscle length, joint structure and other
factors, itis measured through flexometer.
5. Co­ordinate ability : It is the ability of the body to perform movement with perfection and efficiency.
In other words it is ability to change movement or direction in the shortest time without getting
disbalanced.
Narrate the components of positive lifestyle in detail.
Ans. Positive healthy lifestyle is the most valuable source of reducing the incidence and impact of a
number of health problems, for recovery, for coping with life stressors and for improving the
quality of life.
1. Healthy Diet: Healthy Diet or good nutrition is one of the main components of positive lifestyle.
Infact, a healthy diet is necessary to lead a healthy diet of good positive lifestyle.

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 2. Physical Activity: It is another component of positive life style. Regular physical exercise is needed
to maintain a healthy weight and to enhance strength and flexibility of the body.
3. Stress Management: Stress can be managed properly through meditation and relaxation
techniques only.
4. Socialization : An individual should develop good social relations with his fellows and neighbours. He
should pay visits to his home from time to time. Such relations strengthens the social bondage
among them.
5. Personal Hygiene : Stress should be laid on personal hygiene such as cleanliness and proper care
of eyes, nose, ears, throat, hair, teeth, etc.
6. Proper Sleep: Lack of sleep may cause exhertion or fatigue. It also cause the body to release Cortisol
which further leads to heart diseases. So it is significant to have proper and sound sleep for healthy
lifestyle.
Describe the components of wellness? Ans. Components of wellness:
1. Physical Activity : It makes the person fit and active. It improves various system of body and
improves our health. It also improves our growth and development.
2. Balanced Emotional life: Wellness requires balanced emotional life and release of
emotions. More ever it should be under control.
3. Intellectual Attitude: Wellness requires positive intellectual attitude. It improves our
behaviour, intelligence, alertness, futuristic and insightthinking.
4. Spiritual wellness : It makes the person ethically good, morally good, peaceful more over
guides the value of life.
5. Occupational wellness : It makes the person to be hard worker and earn the livelihood with
honesty. It helps to achieve the balance of work and leisure and gives satisfactions.
6. Managing Stress : Wellness needs the proper management of stresses and tension of life.
It keeps us calm and controls our anxiety.
Enlist the different components of Health related fitness and explain them in detail?
Ans. There are following components of Health related fitness:
(1) Body composition
(2) Cardio­respiratory Endurance
(3) Flexibility
(4) Muscular Endurance
(5) Muscular strength
1. Body Composition: The body composition means the amount of the fat­free body weight. It
is well known that a high percentage of body fat in relation to the total body weight is
harmful and may lead to obesity from the health point of view, the normal percentage of
body fat for young men and women should not exceed 15 and 25 percentage. It means that
for health related fitness an individual should haveideal body weight and fat percentage.
2. Cardio­Respiratory Endurance: It is the maximum functional capacity of the cardio­respiratory
system to carry on the work or Physical activity involving large muscle group over an
extended period.

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3. Flexibility: Flexibility is the range of movements of joints. It is important for all individuals in
daily life. It can be classified into passive flexibility and active flexibility. Active flexibility can
be further classified into static flexibility and dynamic flexibility.
4. Muscular Endurance: Muscular endurance is the ability of a muscle or group of muscles to
repeat muscular contractions against a force or to carry on contraction over a maximum
period.
5. Muscular Strength: Muscular strength is the maximum amount of force that can be exerted
by a muscle group against a resistance during a single contraction.

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Unit­6: Test, Measurementand Evaluation in Sports

Test
“A test is a tool which is used to evaluate the skill, knowledge, capitulates or aptitudes of an individual
or a group.”
OR
“A Test is a tool which is used to evaluate the quality, performance and reliability of t he task completed
by a person.”
Measurement:
“Measurement is a collection of data and information about certain skill or level of fitness of an
individual by using test and relevant techniques.”
OR
“Measurement is about the collection of data about performance or task completed by a sports person
by using a test.”
OR
“Measurement refers to the process of administrating a test to obtain quantitative data.”
Evaluation
“It is a systematic determination of a subjects merit, worth and significance, using criteria governed by a
set of standards.”
OR
“It is the process of education that involves collection of data from the products which can be used for
comparison with the preconceived criteria to make judgement.”

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Importance of Test, Measurement and Evaluation in Sports
1. To frame the objectives.
2. To help the selection of player.
3. To help the evaluate the learners.
4. To evaluate the teaching programme.
5. To know the capacities and abilities of players.
6. To study the need of the participants.
7. Help to conduct the research.
8. Help to Achieve Aims and Objectives.
9. Help to prepare norms and standards.
10. Help to predict in advance the performance potentials of player.
11. To help the individual game classification of player.
Calculation of BMI and Waist Hip Ratio
BMI
Body Mass Index (BMI) is a measurement of a person’s weight with respect to his or her height. It is
more of an indicator than a direct measurement of a person’s total body fat. BMI is also known as
Quetelet Index because it was invented by Adolphe Quetelet. In fact, it is a statistical measurement
which compares an individual’s weight and height.
BMI is a key index for assessing overweight and underweight, for relating weight to height obtained by
dividing body weight (KG)by height(M.) : a measure of 25 or more is considered overweight.

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 IMPORTANCE OF BMI
1. BMI provides a simple numeric measure of a person's thickness or thinness, allowing health
professionals to discuss weight problems more objectively with their patients. BMI was designed to be
used as a simple means of classifying average sedentary (physically inactive) populations, with an
average body composition.
2. BMI helps a person to know whether he/she has a healthy weight or needs to lose his or her body
weight or needs to gain weight.
The WHO defines an adult who has a BMI between 25 and 29.9 as overweight ­ an adult who has a BMI
of 30 or higher is considered obese ­ a BMI below 18.5 is considered underweight, and between 18.5 to
24.9 a healthy weight .
BMI calculation
BMI is an individual is calculated by the use of a mathematical formula. It can also be estimated using
tables in which one can match height in inches to weight in pounds to estimate BMI. The formula is –

Height=1.60 m

Body weight= 70 kg.

70 70
BMI= = = 27.34 Kg/m2
1.60 X 1.60 2.56
Now, with the help of World Health Organisation (WHO) criteria for underweight and obesity,
an individual may come to know his category with the help of given table. A BMI chart is used to
categorize a person as underweight, normal, overweight, or obese.

Category
BMI
Body Mass
Weight
Index (BMI) Status

Below 18.5 Underweight

18.5 - 24.9 Normal
25.0 - 29.9 Overweight
30.0 -34.9 Obese Class I
35.0-39.9 Obese class II
>40 Obese class
III

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a) Body Mass Index (BMI)
BMI of any individual can be calculated with the help of the following formula.
Body weight
Body Mass Index (BMI) = or
Height × Height
Body weight (in Kg) =
Height × Height (in Metre)
7.5(b) Waist Hip Ratio (W.H.R.)
Waist­hip ratio is defined as the measurement of waist circumference divided by Hip circumference.
It is used as a risk factor assessment tool for heart diseases, Hypertension and Type­II diabetes. Excess
body fat is considered a risk factor of deceases.
Waist circumference (in inches)
Waste hip ratio (W.H.R.) =
Hips circumference (in inches)

Waist­Hip Ratio (Males) Waist­Hip Ratio (Females)

BMI < 0.85 0.85–1.0 1.0 0.70 0.70–0.85 > 0.85
20 to < 25 Very low Low Moderate Very low Low Moderate
25 to < 25 Low Moderate High Low Moderate High
30 to < 25 Moderate High Very high Moderate High Very high
35 to < 25 High Very Very high Very high High Very high Very high
40 high Very high Veryhigh Very high Veryhigh Very high
Example 2: If an individual (male) waist circumference measurement is 30 inches and hip
circumference measurement is 44 inches. Than calculate his waist hip ratio. Also state the
category of his health risk.
Solution:
Waist circumference = 30 Hip
circumference = 44
Waist circumference
W.H.R. =
Hips circumference
30
= = 0.68
40
It means the individual (male) is not at health risk. In case of male if the W.H.R. Is more than
1.00, than he is at the health risk.
Example 3: If the waist circumference measurement of a female is 30 inches and her hip
circumference measurement is 32 inches. Then calculate her W.H.R.
Solution:
Waist circumference = 30 Hip
circumference = 32

Waist circumference
W.H.R. =
Hips circumference
30
= 0.93

32

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 In case of female, if the W.H.R. Is more than 0.85, she is at the health risk. Therefore above W.H.R. of a
female is under very high health risk.
Somato Types (Endomorph, Mesomorph, Ectomorph)
Somata types means human bodyshape and physique type.
According to W.H. Shielding, human beings can be classified into three extreme body types i.e.

1. Endomorphy: People with endomorph body structure have rounded physique. Their excessive mass
hinders their ability to compete in sports. Suitable games weight lifting and power lifting.
2. Mesomorphy: People with mesomorphy body structure have thick bones and muscles with
rectangular shaped body. They have larger and broader chest and shoulders can be top sports person
in any sport.
3. Endomorphy: These realism person because their muscles and limbs are elongated. They have flat
chest and have less muscle mass. They have less strength but dominate endurance sports.
Measurement of Health Related Fitness
Health related fitness is related with the development and maintenance of fitness components that
can increase the level of health through prevention and remedies of various diseases. Health related
fitness enhance one’s ability to function efficiently and maintain a healthy life­style.
In this way, it can be said that health related fitness is very significant for all the individuals through
our life.
There are following components of health related fitness.
1. Body composition
2. Cardio respiratory endurance.
3. Flexibility
4. Muscular Endurance
5. Muscular strength
What Is Fitness?
Fitness is the ability to function properly during activity and leisure times, being able to protect the
body from diseases caused due to leading a sedentary life, and to be able to meet the physical and
functional requirements during emergency situations.
Fitness can be divided into two concepts:
• General Fitness – state of physical and mental health and well­being
• Specific Fitness – specific task or sport oriented fitness

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 For non­athletes, the five components of fitness are the best ways to determine your fitness.
For the general population, being healthy and fit is the main target. And health­related fitness aims at
improving the overall well­being and functioning of the body. Here are the 5 components of fitness
and how to measure them.
1. Heart and lung endurance or cardiovascular endurance is the ability to exercise the entire body for
long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the
body with oxygen. Activities to improve fitness in this area include running, swimming and aerobic
dance. A person must do the activity
Measurement of Cardio­Respiratory Endurance
o Twelve minute walk/run test to calculate a predicted maximal oxygen consumption test
(VO2max/VO2peak).
o Three minutes Step up Test Continuously for a minimum of 20 minutes within their target heart rate
zone. Endurance/cardiovascular activity should be done a minimum of 3 days per week. Every other
day is preferable.
2. Muscular Strength is the amount of force you can put forth with your muscles. It is often measured
by how much weight you can lift. People with strength have fewer problems with backaches and can
carry out their daily tasks efficiently.
Measurement of Muscular Strength
1. Partial curl up
2. Push ups
Examples of muscular strength include push­ups, weight lifting heavy weight with few repetitions,
and pull­ups. Fitness testing will be measured by doing push­ups.
3. Muscular Endurance is the ability to use the muscles, which are attached to the bones, many times
without getting tired. People with good muscular endurance are likely to have better posture, have
fewer back problems, and be better able to resist fatigue than people who lack muscular endurance.
Measurement of Muscular Endurance
1. 600 m. Run/Walk Test
You can also improve muscular endurance by lifting weights with many repetitions or doing sit­ups.
Measuring the number of sit­ups you can do correctly is used for fitness testing.
4. Flexibility is the ability to use your joints fully. You are flexible when the muscles are long enough and
the joints are free enough to allow movement. People with good flexibility have fewer sore and
injured muscles.
Measurement of Flexibility
1. Sit and Reach Test
Stretching before and after activities will help to improve flexibility. The sit­and­reach and the trunk
lift are two tests used to measure flexibility.
5. Body Composition is the percentage of body weight that is fat compared to other body tissue, such
as bone and muscle. People who have a high percentage of fat are more likely to be ill and have a
higher death rate than lean people.
Measurement of Body Composition
1. Body mass index (BMI).
2. Waist­to­hip ratio
3. Skin Fold Measurement
Exercise and eating the right foods in the proper amounts can improve body composition.

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Objective Type Questions (1 Marks Each)
Q.1. Which of the following body type like a pear shape?
(a) Endomorph (b) Mesomorph
(c) Ectomorph (d) None of the above
Ans. (a) Endomorph
Q.2. Which of the following body type like a round shape?
(a) Endomorph (b) Mesomorph
(c) Ectomorph (d) None of the above
Ans. (b) Mesomorph
Q.3. Which ofthe following body type like a slim shape?
(a) Endomorph (b) Mesomorph
(c) Ectomorph (d) None of the above
Ans. (c) Ectomorph
Q.4. Which of the following body type person good for weight lifting activity?
(a) Endomorph (b) Mesomorph
(c) Ectomorph (d) None of the above
Ans. (a) Ectomorph
Q.5. Which of the following type of people good for gymnastic activities?
(a) Ectomorph (b) Mesomorph
(c) Endomorph (d) None of the above
Ans. (b) Mesomorph
Q.6. Which of the following body type of people good for gymnastic activities?
(a) Endomorph (b) Mesomorph
(c) Ectomorph (d) None of the above
Ans. (c) Ectomorph
Q.7. What is the full form of B.M.I.?
(a) Body Management Index (b) Body Mold Index
(c) Body Mass Index (d) Body Motivation Index
Ans. (c) Body Mass Index
Q.8. Which one of the following formula of calculation of BMI?
(a) Weight of body Height of body (b) Weight of body Length of body Weight of body
(c) (Length of body) (d) Weight of body
Weight of body (Height of body)2
Ans. (d) Weight of body
(Height of body)2
Q.9. Which of the following formula of calculation waist hip ratio?
(a) Circumference of waist (b) Circumference of hip
Circumference of the hip Circumference of waist

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 (c) (Circumference of hip)2 (d) None of the above
Circumference of hip Circumference of waist
Ans. (b) Circumference of hip
Circumference of waist
Q.10. What is the range of healthy body mass index?
(a) 20–25 (b) 25–30
(c) 18.5–24.9 (d) 30.0–34.9
Ans. (c) 18.5–24.9
Short Answer Type Questions (3 Marks Each)
Explain the procedure of measuring Somato Types in brief.
Ans. Somato types means human body shape, and physique types. Somato types helps the physical
education and sports teaches to classify the students for particular sports and games on the basis of
physical, mental and practical aspects.

The procedure of measuring somato types is based on the classification by W.H. SHELDON.
1. Endomorphy: Such individuals have short arms and legs and rounded physique. The upper parts of
arms and legs are significantly thicker than the lower parts. Their excessive mass hinders their ability
to compete insports.
2. Mesomorphy: Such individuals have balanced body compositions and athletic physique. They are able
to increase their muscle size quickly and easily and have rectangular shapes body. Their chest and
shoulders are broader in comparision to their waist line.
3. Ectomorphy: These individuals are generally slim because their muscles and limbs are elongated. As
they have weak constitution of body and usually face difficulties in gaining weight. Their light body
constitution makes them suited for aerobic activities like gymnastics.

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 What do you mean by BMI ? Write down the scale of BMI.
Ans. BMI is a stastistical measurement that let us know whether the person is underweight, normal weight
or overweight.
BMI is categorized as below ­
Category BMI
Underweight < 18.5
Normal Weight 18.5­24.9
Overweight 25.0­29.9
Obesity Class I 30.0­34.9
Obesity Class II 35.0­39.9
Obesity Class II > 40.0
Enlist the different health related fitness components. Explain any one component measurement
procedure?
Ans. These are the following components of health related fitness.
1. Body composition
2. Cardio­respiratory Endurance
3. Flexibility
4. Muscular endurance
5. Muscular strength
Measurement of Flexibility: It is the ability to use your joint fully. You are flexible when the muscles
are long enough and the joint are free enough to allow movement. People with good flexibility have
fewer sore and injured muscles. Stretching before and after activities will improve flexibility. The sit­
and­reach and the trunk lift are two test used to measure flexibility.
Calculate the BMI of a male person whose body weight is 70 kg and his height is 1.70 m. Also state the
category in which he falls?
Ans. Body weight = 70 kg Height = 1.70 m Weight
BMI = (Height)270 (1.70)2
= 70 × 100 × 100
170 × 170
= 700000 = 24.22
28900
He falls in Normal Weight category.
Long Answer Type Questions (5 Marks Each)
Explain any four importance of test, measurement & evaluation in detail?
Ans. The four importance in the physical education field are given below of test, measurement &
evaluation:
1. To frame the objectives: Test and Measurement helps in setting the target or goal according to the
need and requirement. By adopting the Test and Measurement techniques the physical education
teachers get an accurate idea about the progress made by the students.
2. To evaluate the learners: In the field of physical education and sports Test and Measurement helps in
collection of data which further helps in evaluating the learners ability separately. It also helps the
sports person in enhancing his sports performance.

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3. To evaluate teaching programme: Test and Measurement is a scientific tool which helps the teacher
to adopt correct methodology upon the sportsman so that desired results may be achieved.
4. To discover the needs and requirements of the participants: Needs of the participants are correctly
assessed by the scientific approach of Test and Measurement. It helps in knowing where more
emphasis is needed so that target may be achieved.
Enlist different of health related fitness components. Explain any three of them in detail?
Ans. These are the following health related components:
(i) Body composition
(ii) Cardio­respiratory endurance
(iii) Flexibility
(iv) Muscular endurance
(v) Muscular strength.
(iii) Flexibility: It is the range of movement of joint. It is important for all individuals in daily life. It can
be classified into passive flexibility and active flexibility. Active flexibility can be further classified
into static flexibilty and dynamic flexibility. Flexibility can be measured with the help of “Sit and
Reach Test”.
(iv) Muscular endurance: It is the ability of muscle or muscle group to repeat muscular contraction
against a force over a maximum period. It can be measured by ‘weight lifting’ and sit­ups etc.
(v) Muscular strength: Muscular strength is the maximum amount of force that can be exerted by
muscle or muscle group against the resistance during the single contraction.
It can be measured by push­ups, heavy weight lifting and pull­ups etc.
What is the difference between Endomorph and Mesomorph types of personalities?
Ans. Endomorph Mesomorph
(i) An individuals have short body composition. (i) An individuals have balanced arms and legs.
(ii) An individuals have rounded physique. (ii) An individuals have athletic physique.
(iii) Under developed muslces (iii) Strong muscles.
(iv) High fat storgage (iv) Fat evenly storted all over the body.
(v) Pear shaped body (v) Rectangular shaped body.
(vi) Less ability to compete in sports. (vi) Can excel in sports.
(vii) They are less active. (vii) The are capable of doing lot of activities.

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Unit­7 : Fundamentals of Anatomy, Physiology in Sports

� 8.1 Definition and importance of Anatomy, Physiology

� 8.2 Function of Skeleton System, Classification of Bones & Types of Joints
� 8.3 Properties and Functions of Muscles
� 8.4 Function & Structure of Circulatory System and Heart
� 8.5 Function & Structure of Respiratory System

ANATOMY AND PHYSIOLOGY

Anatomy : Anatomy is a branch of biology that deals with the study of body structure of
organism which includes their systems, organs and tissues.
Physiology: Physiology is the branch of biology that deals with the functions and activities of living
organisms and their parts, including all physical and chemical processes.
Kinesiology: Kinesiology is the study of human or non­human movements, performance and functions
by applying the science of biomechanics, anatomy, physiology, psychology and neuroscience.

https://youtu.be/8Nb9E62p2c0 ORGAN SYSTEM OF THE BODY

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VITAL ORGANS OF HUMAN BODY
Humans have five vital organs that are essential for survival. These are the brain, heart, kidneys, liver
and lungs.

1. The human brain is the body's control center, receiving and sending signals to other organs through
the nervous system and through secreted hormones. It is responsible for our thoughts, feelings,
memory storage and general perception of the world.

2. The human heart is a responsible for pumping blood throughout our body.

3. The job of the kidneys is to remove waste and extra fluid from the blood. The kidneys take urea out of
the blood and combine it with water and other substancesto make urine.

4. The liver has many functions, including detoxifying of harmful chemicals, breakdown of drugs, filtering
of blood, and secretion of bile and production of blood­clotting proteins.

5. The lungs are responsible for removing oxygen from the air we breathe and transferring it to our
blood where it can be sent to our cells. The lungs also removecarbon dioxide, which we exhale.

SKELETON SYSTEM
Skeleton System: This is the bony frame work of body consisting of numbers of bones. Total bones in
human body are 206.

The skeleton is subdivided into two major divisions—the axial and appendicular.

The Axial Skeleton

The axial skeleton of the adult consists of 80 bones, including the skull, the vertebral column, and the
thoracic cage. The skull is formed by 22 bones. Also associated with the head are an additional seven
bones, including

1 hyoid bone

ear ossicles (three small bones found in each middle ear).

The vertebral column consists of 24 bones; each called a vertebra

5 sacrum

3 coccyx.

The thoracic cage includes the 12 pairs of ribs

1 sternum, theflattened bone of the anterior chest.

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The Appendicular Skeleton
The appendicular skeleton includes all bones of the upper and lower limbs, plus the bones that attach
each limb to the axial skeleton. There are 126 bones in the appendicular skeleton of an adult.
Upper limb­64 bones
Lower limb­62 bones

Functions of the skeletal system

Besides contributing to body shape and form, our bones perform several important body functions.
1. Support. Bones, the ―steel girders‖ and ―reinforced concrete‖ of the body, form the internal
framework that supports the body and cradle its soft organs; the bones of the legs act as pillars to
support the body trunk when we stand, and the rib cage supports the thoracic wall.
2. Protection. Bones protect soft body organs; for example, the fused bones of the skull provide a snug
enclosure for the brain, the vertebrae surround the spinal cord, and the rib cage helps protect the
vital organs of the thorax.
3. Movement. Skeletal muscles, attached to bones by tendons, use thebones as levers to move the body
and its parts.
4. Storage. Fat is stored in the internal cavities of bones; bone itself serves as a storehouse for minerals,
the most important of which are calcium and phosphorus because most of the body‘s calcium is
deposited in the bones as calcium salts, the bones are a convenient place to get more calcium ionsfor
the blood as they are used up.
5. Blood cell formation. Blood cell formation occurs within the marrowCavities of certain bones.
Classification of Bones
Sesamaid bones

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TYPES OF JOINTS
A joint, also known as an articulation or articular surface, is a connection that occurs between bones
in the skeletal system. Joints provide the means for movement. The type andcharacteristics of a given
joint determine its degree and type of movement. Joints can be classified based on structure and
function.
Joints can be classified by the type of the tissue present (fibrous, cartilaginous or synovial), or by
the degree of movement permitted (Synarthrosis, Joints Amphiarthrosis or Diarthrosis).
Classification of joints

Classification by typeof Classification by degreeof

tissue or structural movement or functional
1. Fibrous – bones connected by fibrous 1. Synarthrosis – immovable.
tissue.

2. Cartilaginous – bones connected by 2. Amphiarthrosis – S lightlymoveable.

cartilage.

3. Synovial – articulating surfaces 3. Diarthrosis – freely moveable.

Enclosed within fluid­filled jointcapsule.

Structural classification of joints.

According to the structural classification of joints, they are divided into 3 types, namely:
Fibrous Joints
Fixed joints, also called immovable joints, are found where bones are not flexible. In such joints,bones
have been fused together in such a way that they are fixed to that part, most commonly to create a
structure. A prominent example of a fixed joint is sutures in skull, upper jaw etc.
Cartilaginous Joints
Cartilaginous joints are partly movable joints. These joints occur only in those regions where the
connection between the articulating bones is made up of cartilage. Examples of cartilaginous types of
joints include the spinal column, pelvic joint etc.

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 Synovial Joints
The synovial joints are the most common type of joint because this joint helps us to perform a wide
range of motion such as walking, running, typing and more. Synovial joints are flexible, movable, can
slide over one another, rotatable and so on. These joints are found in our shoulder joint, neck joint,
knee joint, wrist joint, etc. Synovial joints provide further types of joints based on the degree /
functions of movement.
Functional classification of joints. https://www.youtube.com/watch?v=0cYal_hitz4
Functional classification of joints is based on the type and degree of movement permitted. Based on
the type and degree of movement permitted there are six types of freely movable joint and are
mentioned below with the examples:
Joints are divided into six categories

Gliding Joints
eg. (at carpals) eg. Shoulder joint
Ball and Socket Joints
Here, one bone is hooked into the hollow space of another bone. This type of joint helps in rotatory
movement. An example ball and socket joint are the shoulders and hip joint.
Pivot Joints
In this type of joint, one bone fitting into a ring formed by the other bone. This structure allows
rotational movement, as the rounded bone moves around its own axis. This joint aid in sideways and
back­forth movement. An example of a pivotal joint in the neck.
Hinge Joints
Hinge joints are like door hinges, where only back and forth movement is possible. Examples of hinge
joints are elbows and knee joints.
Saddle Joints
Saddle joint is the biaxial joint that allows the movement on two planes– flexion/extension and
abduction/adduction. For example, the thumb is the only bone in the human body having a saddle
joint.
Condyloid Joints
Condyloid joints are the joints with two axes which permit up­down and side­to­side motions. The
Condyloid joints can be found at the base of the index finger, carpals of the wrist, elbow and the wrist
joints. This joint is also known as a condylar, or ellipsoidjoint.
Gliding Joints
Gliding joints are a common type of synovial joint. It is also known as a plane or planarjoint. This joint
is mainly found in those regions where the two bones meet and glide on one another in any of the
directions. The lower leg to the ankle joint and the forearm to wrist joint are the two main examples
of gliding joints.
MUSCULAR SYSTEM :
https://www.youtube.com/watch?v=rMcg9YzNSEs

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 Definition of Muscle: Muscle is the tissue composed of fibers capable to effect bodily movement or muscle
isthe body tissue that can contract to produce movement.
Properties of Muscles
1. Excitability — Excitability is the ability of a muscle to activate. If the excitability of the muscle isgreater, its force,
velocity and endurance will also be greater.
2. Contractibility — Contractibility is the ability of the muscle to shorten forcibly when it is simulated
adequately. The muscle changes its shape when stimulated.
3. Extensibility — Extensibility is the ability of the muscle to be stretched or intended. The muscle fibers
shorten while contracting. But they can be stretched, then beyond their resting lengthwhen relaxed. If muscle
tissue could not stretch, you would not have the mobility you have.
4. Elasticity — Elasticity is the ability of the muscle tissue to return to its normal resting length toreturn to its
normal resting length and shape after being stretched. If the muscle tissue does not have elasticity, it
would remain as its stretched length.
5. Adaptability – Muscle will hypertrophy (enlarge) in response to increased work. Conversely it will
atrophy (waste away) if it is deprived of work.
Structure of Muscle : Every muscle fiber made up of very large number of microscopic threads called
myofibril. Each myofibril consists of protein molecules calledActing and myosin.

Structure and functions of Respiratory system and circulatory system:

Respiratory System: https://youtu.be/cL0mP3IfmHE
The Respiratory system regulates the exchange of gases. Structure of the respiratory system involves
the following organs in human beings
Respiratory Organs
The organs of the respiratory system form a continuous system of passages, called the respiratory
tract, through which air flows into and out of the body. The respiratory tract has two major
divisions:

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1. The upper respiratory tract
2. The lower respiratory tract.
In addition to these organs, certain muscles of the thorax (the body cavity that fills the chest) are also
involved in respiration by enabling breathing. Most important is a large muscle called the diaphragm,
which lies below the lungs and separates the thorax from the abdomen. Smaller muscles between
the ribs also play a role in breathing.
Upper Respiratory Tract
All of the organs and other structures of the upper respiratory tract are involved in conduction or the
movement of air into and out of the body. Upper respiratory tract organs provide a route for air to
move between the outside atmosphere and the lungs. They also clean, humidity, and warm the
incoming air. However, no gas exchange occurs in these organs.

Nasal Cavity
The nasal cavity is a large, air­filled space in the skull above and behind the nose in the middleof the
face. It is a continuation of the two nostrils. As inhaled air flows through the nasal cavity, it is
warmed and humidified. Hairs like structure called cilia in the nose help trap larger foreign particles in
the air before they go deeper into the respiratory tract. In addition to its respiratory functions, the
nasal cavity also contains chemoreceptor's that are needed for the sense of smell and that contribute
importantly to the sense of taste.
Pharynx
The pharynx is a tube­like structure that connects the nasal cavity and the back of the mouth to other
structures lower in the throat including the larynx. The pharynx has dual functions: both air and food
(or other swallowed substances) pass through it, so it is part of both the respiratory and the digestive
systems. Air passes from the nasal cavity through the pharynx to the larynx (as well as in the
opposite direction). Food passes from the mouth through the pharynx to the esophagus.
Larynx
The larynx connects the pharynx and trachea and helps to conduct air through the respiratory tract.
The larynx is also called the voice box because it contains the vocal cords, which vibrate when air
flows over them, thereby producing sound. Certain muscles in the larynx move the vocal cords apart
to allow breathing. Other muscles in the larynx move the vocal cords together to allow the production
of vocal sounds. The latter muscles also control the pitch of sounds and help control their volume.

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 A very important function of the larynx is protecting the trachea from aspirated food. When
swallowing occurs, the backward motion of the tongue forces a flap called the epiglottis to close over
the entrance to the larynx. This prevents swallowed material from entering the larynx and moving
deeper into the respiratory tract. If swallowed material does start to enter the larynx, it irritates the
larynx and stimulates a strong cough reflex. This generally expels the material out of the larynx and
into the throat.
Lower Respiratory Tract
The trachea and other passages of the lower respiratory tract conduct air between the upper
respiratory tract and the lungs. These passages form an inverted tree­like shape, with repeated
branching as they move deeper into the lungs. All told, there are an astonishing 1,500 miles of airways
conducting air through the human respiratory tract! It is only in the lungs, however, that gas
exchange occurs between the air and the bloodstream.

Trachea
The trachea, or windpipe, is the widest passageway in the respiratory tract. It is about 2.5 cm (1 in.)
wide and 10­15 cm (4­6 in.) long. It is formed by rings of cartilage, which make it relatively strong and
resilient. The trachea connects the larynx to the lungs for the passage of air through the respiratory
tract. The trachea branches at the bottom to form two bronchial tubes.
Bronchi and Bronchioles
There are two main bronchial tubes, or bronchi (singular, bronchus), called the right and left bronchi.
The bronchi carry air between the trachea and lungs. Each bronchus branches into smaller, secondary
bronchi; and secondary bronchi branch into still smaller tertiary bronchi. The smallest bronchi branch
into very small tubules called bronchioles. The tiniest bronchioles end in alveolar ducts, which
terminate in clusters of minuscule air sacs, called alveoli (singular, alveolus), in the lungs.
Lungs
The lungs are the largest organs of the respiratory tract. They are suspended within the pleural cavity
of the thorax. The lungs are surrounded by two thin membranes called pleura, which secrete a fluid
that allows the lungs to move freely within the pleural cavity. This is necessary so the lungs can
expand and contract during breathing. Each of the two lungs is divided into sections. These are called
lobes, and they are separated from each other by connective tissues. The right lung is larger and
contains three lobes.
The left lung is smaller and contains only two lobes. The smaller left lung allows room for the
heart, which is just left of the center of the chest. Lung tissue consists mainly of alveoli. These tiny air
sacs are the functional units of the lungs where gas exchange takes place. The two lungs may contain
as many as 700 million alveoli, providing a huge total surface area for gas exchange to take place. Each
time you breathe in, the alveoli fill with air, making the lungs expand. Oxygen in the air inside the

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 alveoli is absorbed by the blood in the mesh­like network of tiny capillaries that surrounds each
alveolus. The blood in these capillaries also releases carbon dioxide into the air inside the alveoli.
Each time you breathe out, air leaves the alveoli and rushes into the outside atmosphere, carrying
waste gases with it.
The lungs receive blood from two major sources. They receive deoxygenated blood from the
heart. This blood absorbs oxygen in the lungs and carries it back to the heart to be pumped to cells
throughout the body. The lungs also receive oxygenated blood from the heart that provides oxygen
to the cells of the lungs for cellular respiration.
Types of Respiration
Respiration in Humans
Respiration is the process of taking in oxygen and giving out carbon dioxide. There are two types of
respiration processes in humans:
• External Respiration, that involves the inhalation and exhalation of gases to and from the
environment.
• Internal Respiration, that involves the exchange of gases betweenblood and body cells.
Respiration in humans takes place through the lungs. It is the largest organ of the human respiratory
system. The air inhaled moves down the trachea into the lungs where oxygen is exchanged for carbon
dioxide from the body tissues. Carbon dioxide is then exhaled out of thelungs through the mouth.
How Do We Breathe?
The air that we inhale has the following composition:
• Nitrogen – 78%
• Oxygen – 21%
• Carbon dioxide – 0.03 – 0.04%
• Traces of Hydrogen and Noble gases
• Breathing starts when you inhale air into your nose or mouth. It travels down the back of your throat
and into your windpipe, which is divided into air passages called bronchial tubes. As the bronchial
tubes pass through your lungs, they divide into smaller air passages called bronchioles. The
bronchioles end in tiny balloon­like air sacs called alveoli. Your body has about 600 million alveoli.
• The alveoli are surrounded by a mesh of tiny blood vessels called capillaries. Here,oxygen from inhaled
air passes into your blood.
• After absorbing oxygen, blood goes to your heart. Your heart then pumps it through your body to the
cells of your tissues and organs.
• As the cells use the oxygen, they make carbon dioxide that goes into your blood. Your blood then
carries the carbon dioxide back to your lungs, where it‘s removed from your body when you exhale.
Inhalation and Exhalation https://youtu.be/PlNEabFZ5Qk
Inhalation and exhalation are how the body brings in oxygen and gets rid of carbon dioxide. The
process gets help from a large dome­shaped muscle under your lungs called the diaphragm. When we
breathe in, the diaphragm pulls downward, creating a vacuum that causes a rush of air into the lungs.
The opposite happens with exhalation: Your diaphragm relaxes upward, pushing on your lungs,
allowing them to deflate
Functions of Respiratory no System
­ To provide oxygen to blood
­ Removal of waste products from the body e.g. CO 2

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 ­ Maintain body temperature
­ It affects circulation of blood
­ Olfaction or Smelling
IMPORTANT TERMINLOGIES RELATED TO RESPIRATORY SYSTEM
1. Tidal volume is the amount of air that moves in or out of the lungs with each respiratory cycle. It
measures around 500 ml in an average healthy adult male and approximately 400 ml in a healthy
female.
2. Lung capacity or total lung capacity (TLC) is the volume of air in the lungs upon the maximum effort of
inspiration. Among healthy adults, the average lung capacity is about 6liters.
3. Vital capacity (VC) is the maximum amount of air a person can expel from the lungs after a maximum
inhalation. It is equal to the sum of respiratory reserve volume, tidal volume, and expiratory reserve
volume.
4. Residual volume (RV) is the volume of air remaining in the lungs after maximum forceful expiration. In
other words, it is the volume of air that cannot be expelled, thus causing the alveoli to remain open at
all times.
CIRCULATORY SYSTEM https://youtu.be/46u2ON6d4mg
The circulatory system, also called the cardiovascular system or the vascular system, is a vital organ
system that permits blood to circulate andtransport nutrients, oxygen, carbon dioxide, hormones, and
blood cells to and from the cells in the body for basic function to occur.
The lymphatic system is a subsystem of the circulatory system in the vertebrate body that consists of
a complex network of vessels, tissues, and organs. It helps to maintain fluid balance in the body by
collecting excess fluid and particulate matter from tissues and depositing them in the bloodstream.
These two circulatory systems work together to make sure your body's tissues can getwhat they need
and get rid of what they don't need.
The heart is a pump, usually beating about 60 to 100 times per minute. With each heartbeat, the
heart sends blood throughout our bodies, carrying oxygen to every cell. After delivering the oxygen,
the blood returns to the heart. The heart then sends the blood to the lungs to pick up more oxygen.
This cycle repeats over and over again.
COMPONENTS OF CIRCULATORY SYSTEM
Circulatory/Cardiovascular system, is a network composed of the
1. Heart as a centralized pump,
2. Bloods vessels that distribute blood throughout the body,
3. The blood itself, for transportation of different substances.
1. THE HEART

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 The heart is a hollow, muscular organ composed of cardiac muscles and connective tissue that acts as
a pump to distribute blood throughout the body‘s tissues. The heart can be explained under the
following heads:­
a) Structure
b) Shape, size, weight and location of the heart
c) Valves of the heart
d) Walls/layers of the heart
� STRUCTURE OF THE HEART
The structure of the heart has Chambers of the heart
CHAMBERS OF THE HEART
The internal cavity of the heart structure is made up of four chambers. The upper two chambers are
called atria (singular: atrium) and the lower two are known as ventricles(singular: ventricle).
• Right atrium
• Right ventricle
• Left atrium
• Left ventricle
Muscular walls, called septa or septum, divide the heart into two sides.
On the right side of the heart, the right atrium and ventricle work to pump oxygen­poor blood to the
lungs.
On the left side, the left atrium and ventricle combine to pump oxygenated blood to the body.
The two atria are thin­walled chambers that receive blood from the veins. The two ventriclesare thick­
walled chambers that forcefully pump blood out of the heart. The right atrium receives deoxygenated
blood from systemic veins; the left atrium receives oxygenated blood from the pulmonary veins.
SHAPE, SIZE, WEIGHT AND LOCATION OF THE HEART

� LOCATION­The heart is located in the chest between the lungs behind the sternum and above the
diaphragm. It is surrounded by the pericardium. Abouttwo thirds of the heart‘s mass is located to the
left of the body‘s midline.
� SIZE, SHAPE AND WEIGHT­It is approximately the size of an owner‘s fist (250­300grams) and is shaped
like an inverted cone.

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VALVES OF THE HEART

There are four valves within the heart opens when blood passes through them and then whichhelps to
stop the back flow of the blood in the wrong direction.
• The tricuspid valve is between the right atrium and the right ventricle.
• The pulmonary valve is between the right ventricle and the pulmonary artery.
• The bicuspid/ Mitral valve is between the left atrium and the left ventricle.
• The aortic valve is located between the left ventricle and the aorta.
WALL/ LAYERS OF THE HEART
The heart is enclosed in a protective double­layered sheath called the pericardium, which contains
fluid to lubricate the heart during the pumping action and separates the heart from the other
structures in the chest such as the lungs.
The outer wall (pericardium) of the heart is a thick wall comprising three layers: the outer epicardium,
the middle myocardium, and the inner endocardium.
The endocardium is the thin membrane that lines the interior of the heart.(innermost layer of the
heart which comes in the contact of blood)
The myocardium is the middle layer of the heart. It is the heart muscle and is the thickest layer of the
heart.
The epicardium is a thin layer on the outermost surface of the heart in which the coronary arteries lie.
The pericardium is a thin sac the heart sits in, often filled with a small amount of fluid, which
1. BLOOD VESSLELS

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 The blood vessels are the components of the circulatory system that transport blood throughout the
human body. These vessels transport blood cells, nutrients, and oxygen to the tissues of the body.
They also take waste and carbon dioxide away from the tissues. Blood vessels are needed to sustain
life, because all of the body's tissues rely on their functionality.

There are three types of blood vessel in the human body

1. Arteries

2. Veins

3. Capillaries

1. Arteries­ They carry oxygen­rich blood away from the heart to all of the body's tissues. They branch
into smaller and smaller arteries as they carry blood farther from the heart and into organs. The only
exception to this is the pulmonary arteries, which carries deoxygenatedblood to the lungs.

2. Veins­ These are blood vessels that take blood back to the heart. They get become larger as they get
closer to the heart. The superior vena cava is the large vein that brings blood from the head and arms
to the heart, and the inferior vena cava brings blood from the abdomen and legs into the heart.
However, pulmonary veins are the only veins that carry oxygenated blood from the lungsto the heart.

3. Capillaries­ These small blood vessels connect the arteries and the veins. Their thin wallsallow oxygen,
nutrients, carbon dioxide, and other waste to pass to and from cells.

The arteries deliver the oxygen­rich blood to the capillaries, where the actual exchange of oxygenand
carbon dioxide occurs. The capillaries then deliver the Oxygen­poor blood to the veins for transport
back to the lungs and heart.

2. Blood

Blood is the body‘s fluid connective tissue, and it forms a vital part of the human circulatory system.
Its main function is to circulate nutrients, hormones, minerals and other essential components to
different parts of the body. Blood flows through a specified set of pathways called blood vessels. The
organ which is involved in pumping blood to different body parts is the heart. Blood cells, blood
plasma, proteins, and other mineral components (such as sodium, potassium and calcium) constitute
human blood is composed of:

• Plasma – Plasma is the liquid portion of blood. About 55% of our blood is plasma, and the remaining
45% are the blood cells. The Plasma is composed of 90% of water.

• Blood cells ­ A type of blood cell that is made in the bone marrow andfound in the blood.

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 Types of Blood Cells
The human body consists of three types of blood cells, namely:
• Red blood cells (RBC) / Erythrocytes
Red blood cells are mainly involved in transporting oxygen, nutrients, and other substances to various
parts of the body. These blood cells also remove waste from the body.

• White blood cells (WBC) / Leukocytes

White blood cells are specialized cells, which function as a body‘s defense system. They provide
immunity by fending off pathogens and harmful microorganisms.

• Platelets / Thrombocytes

Platelets are cells that help to form clots and stop bleeding. They act on the site of an injury or a
wound.

CIRCULATION OF BLOOD

The circulation of blood means the continuous movement of blood through the heart and blood
vessels, which is maintained chiefly by the action of the heart, and by which nutrients, oxygen, and
internal secretions are carried to and wastes are carried from the body tissues. Thecirculation of blood
can be understood by­
a) Cardiac cycle.
b) Circulation of blood
c) Blood pressure
d) Cardiac Output
e) Stroke Volume
Cardiac Cycle
The cardiac cycle refers to the alternating contraction and relaxation of the myocardiumin the walls of
the heart chambers, coordinated by the conduction system, during one heartbeat. Systole is the
contraction phase of the cardiac cycle, and diastole is the relaxation phase. At a normal heart rate,
one cardiac cycle lasts for 0.8 second.

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CIRCUITS OF CIRCULATION OF BLOOD
The circulation of blood functionally divided in to three circuits that occur regularly in the body:
• Pulmonary circulation: This part of the cycle carries oxygen­depleted blood away from the heart, to
the lungs, and back to the heart.
• Systemic circulation: This is the part that carries oxygenated blood away from the heart and to other
parts of the body.
• Coronary circulation: This type of circulation provides the heart with oxygenated blood so it can
function properly.
The right and left sides of the heart work together (two way circulation) . The pattern described
below is repeated over and over (heart rhythm), causing blood to flow continuously to the heart,
lungs, and body to supply oxygen and nutrients to the body cells and to deliver waste products to
organs that remove them from your body.
Right side of the heart (carries oxygen­poor blood) (pushes the blood tothe pulmonary pathway)

• VENA CAVAS­ There are two major vena cava (superior vena cava and inferior vena cava) which are
the largest veins for carrying the deoxygenatedblood from the different parts of the body.

• RIGHT ATRIUM­ Blood enters the heart through two large veins, the inferior and superior vena cava,
emptying oxygen­poor blood from the bodyinto the right atrium of the heart.

• RIGHT VENTRICLE­ As the atrium contracts, blood flows from the right atrium into right ventricle
through the open tricuspid valve.

• RIGHT VENTRICLE­When the ventricle is full, the tricuspid valve shuts. This prevents blood from
flowing backward into the atria while the ventriclecontracts.

• PULMONARY ARTERY­As the ventricle contracts, blood leaves the heart through the pulmonary valve,
into the pulmonary artery and to the lungs where it is oxygenated. Note that oxygen­poor or CO2
containing blood goes through the pulmonary artery tothe lungs where CO2 is exchanged for O2.
Left side of the heart (Carries oxygen­rich blood operating at the same time as the right side of the
heart) (pumps the blood in to systematic pathway)

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• LEFT ATERIUM­The pulmonary vein empties oxygen­rich blood from the lungs into the left atrium of
the heart.

• LEFT VENTRICLE­ As the atrium contracts, blood flows from the left atrium into left ventricle through
the open bicuspid valve. When the ventricle is full, the mitral/bicuspid valve shuts. This prevents blood
from flowingbackward into the atrium while the ventricle contracts.

• AORTA­ As the ventricle contracts, oxygen­enriched blood leaves the heart through the aortic valve,
into the aorta and to the arteries and eventually into veins to complete the blood circulation in your
body.

IMPORTANT TERMINLOGIES
BLOOD PRESSURE

Blood pressure is the force of blood pushing against the walls of blood vessels. The terms diastole and
systole refer to‘blood pressure‘when the heart muscles relax and contract. The balance between
diastole and systole determines a person‘s blood pressure.
The heart is a pump that supplies all tissues and organs of the body with oxygen­rich blood. The
heartbeat is caused by the heart muscles relaxing and contracting. During this cycle, the period of
contraction is called systolic and the period of relaxation is called diastolic.

Blood pressure is measured using two numbers:

• Systolic blood pressure (the first number) – indicates how much pressure the blood is exerting
against the artery walls when the heart beats.
• Diastolic blood pressure (the second number) – indicates how much pressure the blood is exerting
against the artery walls while the heart is resting between beats and refills with blood.

CARDIAC OUTPUT

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 Cardiac output (Q) is the total volume of blood pumped by the heart per minute. It is the product of
blood pumped by each heart beat (stroke volume or SV) and the number of beats (heart rate). The
relationship between stroke volume and heart rate is constantly changing. The cardiac outputis about
4­6 liters in a minute.
Cardiac output (Q) = stroke volume (SV) x heart rate (HR)

STROCK VOLUME

stroke volume (SV) is the volume of blood pumped from the left ventricle to aorta per beat. The
stroke volume is not all the blood contained in the left ventricle; normally, only about two­thirds of
the blood in the ventricle is expelled with each beat. Together with the heart rate, the stroke volume
determines the output of blood by the heart per minute (cardiac output).The average strokevolume of
person is 70ml. per beat.

HEART RATE

Heart rate, also known as pulse, is the number of times a person's heart beats per minute. Normal
heart rate varies from person to person, but a normal range for adults is 60 to 100 beats per minute.
However, a normal heart rate depends on the individual, age, body size, heart conditions,whether the
person is sitting or moving. Emotions can also affect heart rate; for example, gettingexcited or scared
can increase the heart rate.
FUNCTIONS OF THE CARDIOVASCULARSYSTEM
Blood circulates through a network of vessels throughout the body to provide individual cells with
oxygen and nutrients and helps dispose of metabolic wastes. The heart pumps the blood around the
blood vessels.
Functions of blood and circulation:
• Circulates OXYGEN and removes Carbon Dioxide.
• Provides cells with NUTRIENTS.
• Removes the waste products of metabolism to the excretory organs for disposal.
• Protects the body against disease and infection.
• Clotting stops bleeding after injury.
• Transports HORMONES to target cells and organs.
• Helps regulate body temperature

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Objective Type Questions (1 Marks Each)
Anatomy is the study of—
(a) Application of the Principles
(b) Study of movement
(c) all systems of human body and their mutual relationship
(d) structure, shape, sire and weight of all the organs of the body
Ans. (d) structure, shape, sire and weight of all the organs of the body
It provides protection to vital organs of the body—
(a) Respiratery system (b) Muscular system
(c) Sketatal system (d) Cardiovascular system
Ans. (c) Sketatal system
Sesamoid bones are found in—
(a) Shoulders (b) Patella
(c) Wrist (d) Thigh
Ans. (c) Wrist
This joint facilitates turning and twisting movements—
(a) Hinge joint (b) Pivot joint
(c) Gliding joint (d) ball and socket joint
Ans. (b) Pivot joint
Ball and Socket joint is situated at—
(a) shoulder (b) wrist
(c) neck (d) knee
Ans. (a) shoulder
Contractibility is one of the properties of the—
(a) skeleton (b) muscle
(c) Respiration (d) blood
Ans. (b) muscle
Number of bones in an­adult human body are approximately—
(a) 215 (b) 210
(c) 218 (d) 206
Ans. (d) 206
Alvioli are situated in the—
(a) Bone marrow (b) heart
(c) Lungs (d) voluntary muscles.
Ans. (c) Lungs

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It is the volume of blood pumped out by the heart in one beat—
(a) stroke volume (b) tidal volume
(c) cardiac output (d) oxygen dept
Ans. (a) stroke volume
Stroke volume × heart rate =
(a) heart rate (b) second wind
(c) tidal volume (d) cardiac output
Ans. (d) cardiac output
Which is the main artery of circulation of pure blood to the body—
(a) pulmonary (b) Aorta
(c) trachea (d) sarcolemma
Ans. (b) Aorta
Fast twitch fibres are of which colour—
(a) white colour (b) red colour
(c) blue colour (d) skin colour
Ans. (a) white colour
Which is the function of heart from the following—
(a) Systemic circulation (b) Pulmonary circulation
(c) Regulation of heart beat (d) All of these
Ans. (d) All of these
Which of the following is a symtom of second wind—
(a) faster breathing (b) suffocation in the chest
(c) none of the above (d) all the above
Ans. (d) all the above
Which of the following is a function of respiratory system—
(a) to regulate blood pressure (b) to produce sound
(c) to produce RBC (d) to produce control and movement of the body
Ans. (b) to produce sound
Static stability is important in—
(a) shooting (b) football
(c) volleyball (d) Judo
Ans. (a) shooting
It is a point in body around which the weight is evenly dislributed—
(a) Dyamic equilibrium (b) Stati equilibrium
(c) Centre of gravity (d) Buoyancy
Ans. (c) Centre of gravity

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Which of the following will have greater stability—
(a) Spiking posilion in (b) Standing start for 1500 m race
(c) stance of a golfer (d) tackling in football.
Ans. (c) stance of a golfer
SHORT ANSWER TYPE (60 WORDS ­ 3 MARKS)
Explain structure of the muscle with the help of a diagram.
Ans. There are about 600 voluntary muscles in the body. Each muscle is made up of thousands of long and
narrow muscle cells called muscle fibers. These muscle fibers are arranged in bundles and enclosed
within a tough layer of connective tissue called epimysium (sarcolemma). Every muscle fiber is madeup
of very large number of microscopic threads called myofibril. Myofibrilconsists of protein molecules
called actin and myosin.
Explain external and internal respiration.

Ans. Inhalation and exhalation are the two processes of external respiration. This breathing process
oxygenate to the blood. It gets purified as carbon dioxide is removed from the blood. External
respiration takes place in the lungs. Internal respiration is the process of respiration that takes place in
the tissues and cells. Blood full of oxygen reaches the tissue where oxygen is used up during energy
production process and carbon dioxide is then taken by the blood to the lungs.
Define the phenomenon of second wind. What are its causes and symptoms?
Ans. The breathlessness caused due to prolonged exercise is removed automatically by our body withinshort
span of time of such exercise. This sense of relief is called ‘second wind'.
Causes of second wind: When we perform strenuous exercise, our body takes some time to adjust
according to the increased demand of energy. So, the second wind occurs before the adjustment.
Symptoms of second wind:
(i) Faster breathing
(ii) Signs of tension and worry on the face
(iii) Headache
(iv) Suffocation in the chest appears
(v) Pain in muscles
(vi) Condition of giddiness appears. These painful feelings disappear with the onset of
second wind.

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What are the functions of respiratory system?
Ans. The main functions of respiratory system are given as under:
(i) To exchange oxygen and carbon dioxide between the air and blood,
(ii) To produce sound, it helps vocal chords to produce sound,
(iii) To regulate blood PH level.
(iv) To protect against some micro organism. Respiratory system blocks the entry of microorganism
in the body at various levels, thus it provides protection against harmful microorganisms like
virus, bacteria, etc.
Q.5. Explain the functions of heart.
Ans. The main functions of heart are given below.
Write down the main functions of muscles
(i) It circulates the pure blood to all parts of the body. This is called systemic circulation.
(ii) It carries the impure blood from all parts of the body to the lungs for purification. This is called
pulmonary circulation.
(iii) It regulates the blood pressure.
(iv) It regulates the heart rate.
(v) Regular exercise improves the efficiency of the heart.
Ans. Function of muscles : Muscles are machine for converting chemical energy into mechanical work.
The contractions and relaxations of muscles due to certain chemical changes in our body are:
1. To produce and control movements of the body
2. To maintain natural posture of the body acting on the bony structure
3. Helping in the economy of effort by working in association with long levers and pulleys.
Write difference between slow twitch fibre and fast twitch fibre.
Ans. Slow twitch fibre are also know as red fibers which contract slowly. These play significant role in aerobic
activities as we may see in long distance and cross country races. Fast twitch fibers: These fibers are also
known as white fibers. These fibers contract quickly and provide strength and speed but they fatigue
more quickly. Those individuals who need intense burst of energy for shorter duration as inboxing, jumping
events or throws need more percentage of fast twitch fibers.
Q.8. Explain dynamic equilibrium.
Ans. Dynamic stability is balancing the body during movement. It frequently happens that the line of gravity of an
athlete will fall outside the base of support for movement.

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Dynamic equilibrium.
For example, in a sprint start, the bodyweight is ahead of the supporting foot butbefore the body can fall
forward the other foot moves ahead to provide support and the process repeats itself. A man carrying
heavy bucket in his right hand leans towards his left hand side to maintain equilibrium. Whileclimbing up a hill
the climber bends forward so that he does not fall. The equilibrium is maintained by bringing the CG down.
Q.9. What is static equilibrium?
Ans. A body is said to be in stable equilibrium if it comes back to its original position when it is slightly
displaced. ‘Static stability is very important in shooting, archery and hand stand in gymnastics, etc. Stable
objects generally have wide bases and low CG. Bottom of the ship is made heavy to keep CG as low as
possible. This makes the ship stable.

Static equilibrium
LONG ANSWERS QUESTIONS (150 WORD CARRYING 5 MARKS)
What are the functions of blood?
Ans. mportant functions of blood are given as under:
(i) Transport of oxygen from the lungs to the tissues and carbon dioxide from the tissues to the lungs.
(ii) It carries food material absorbed from the intestines to the tissue, cells for growth, energy and repair
process.
(iii) It carries the waste products cellular activity and carries them to kidneys, lungs and intestines for
excretion.
(iv) It carries hormones, vitamin and other chemicals to the place of need.
(v) It helps to maintain water balance in the body.
(vi) It regulates the body temperature.
(vii) White blood cells of the blood acts as a defensive mechanism
What are the functions of skeletal system? Ans. Main functions of skeletal system are given
below.
(i) Shape and structure : The boney frame work gives human being its shape and
structure like tall or small, thin or stout
(ii) Support support to our : It gives support to the body. The bones provide
muscular system.

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(iii) Protection : Bones protect our vital organs. Example: skull protects brain,
thoracic cage protects heart, lungs and pancreas.
(iv) Lever while lifting : Bones act as a lever like a simple machine. For example a
weight, movable joints like elbow joint acts like fulcrum and
length of arm bone acts like crow bar to reduce effort and
helps to lift weight­
(v) Storehouse : The hollow space of bones acts like a storehouse of different
minerals and salts like calcium, potassium, iron, etc.
(vi) Production of RBCs : Red blood cells are produced in the bone marrow.
It is the factory to produce RBCs.
(vii) Junction helps in : Bones provide junction or attachment to skeletal muscle that
visible movement.
(viii) Self­repair : Whenever bones are damaged, they are capable of doing self
repair.
Explain the structure of heart with the help of diagram.
Ans. The human heart is a four chambered muscular organ shaped and sized roughly like a man's
closed fist with two­thirds of the mass to the left of midline.
Internal View of the Heart

Chambers of the Heart

The internal cavity of the heart is divided into four chambers:
* Right atrium
* Right ventricle
* Left atrium
* Left ventricle
The two atria are thin – walled chambers that receive blood from the veins. The two ventricles are thick­
walled chambers that forcefully pump blood out of the heart.
The right atrium receives deoxygenated blood from systemic veins; the left atrium receives oxygenated
blood from the pulmonary veins.
Valves of the Heart
Pumps need a set of valves to keep the fluid flowing in one direction and the heart is no exception. Theheart

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 has two types of valves that keep the blood flowing in the correct direction. The valves between the
atria and ventricles are called atrio ventricular valves (also called cuspid valves), while those at the bases
of the large vessels leaving the ventricles are called semilunar valves. When theventricles contract, atrio
ventricular valves close to prevent blood from flowing back into the atria. When the ventricles relax,
semilunar valves closeto prevent blood from flowing back into the ventricles.

Explain different types of joints in human body.

Ans. Following are the different types of joints,
(i) Immovable or fibrous joints: They are fixed joints. They never move. Example: joints of skull.
(ii) Slightly movable or cartilaginous joints:

These joints provide very little movement. Example: backbone joints, pelvic joints.

(a) Freely movable or synovial joints. These joints provide different movements. There are five main types of
movable joints,
(b) Hinge joint. These joint sallow a forward and backward movement. Example; knee joints, elbowjoints.
(c) Pivot joint. These joints give a rotation movement. Such as the movement of neck.
(d) Ball and socket joint. In these joints one bone has ball like shape and other has a socket likeshape. They
are fit together to make a free movable joint. Example shoulder joint and hip joint.
(e) Saddle joint. It is a joint where one of the bones forming the joint is shaped like a saddle with the other
bone resting on it like a rider on a horse. Example :wrist joint.
(f) Gliding joint. It isa joint in which articulation of contiguous bones allows only gliding movements, as in the
wrist and the ankle.

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Q5. Write in detail about classification of bones.
Ans. Classification of Bones
1. Long bones: They are long and wide. They act as lever. They are found in legs and arms. Example:
humerus , femur, tibia and fibula.
2. Short bones: They are short in size and cube shaped. They are found in wrist and phalanges.
Example: metatarsal and carpal.
3. Flat bones: These bones are flat and thin. They are composed of a central layer of sponge
bone fixed between two outer layers of compact bone. Example: ribs and shoulder.
4. Sesamoid bones: These bones are seed like shaped and developed in the tendons wherethere
is more friction. Example: palms of hands, sole of feet and knee caps,
5. Irregular bones: These bones have in complete shaped as compared to other types. The bones of
spinal column and skull are examples of these bones.
6. Sutura bones: They are situated in Sutura points in the skull.

Q.6 Elucidate the importance of anatomy and physiology in the field of sports.
Ans. Study of anatomy and physiology plays very important role in the field of sports because of following
reasons.
(i) Helps in physical fitness: Strong and fit body is an inevitable asset in the field of sports. Study of anatomy
and physiology helps a sport person to understand the structure and function of different parts of
human body and to acquire a fit and healthy body.
(ii) Provides knowledge about body structure; on the basis of knowledge of body structure, a sports person
knows about the strength and weakness of his body and accordingly they can develop forte in the field
of game which is suitable for the sports person as per their body structure.
(iii) Helps in selection of games: on the basis of knowledge of body structure, the coach and player can
choose an appropriate sport/ game which is suitable for a particular sport. Like tall students can be
selected for basketball and volleyball. And short and stout students can be selected for weight lifting.
(iv) Protects from sports injuries: on the basis of anatomy, sports equipments are designed that help in safe
play.
(v) Helps in the process of rehabilitation: knowledge of ligaments, tendons and muscles helps in
rehabilitation from the injuries sustained during the game or sport.

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(vi) Helps in maintaining healthy body: study of anatomy and physiology provides detailed knowledge about
all body parts, their nature and functions. This helps the player to adopt good, safe and healthy use of
body.
(vii) Helps to know about individual differences: there is a lot of difference between the body of male and
female. The knowledge of anatomy and physiology helps in understanding these individual differences.
On the basis of these differences, the size of the court, time of game and equipment are designed
differently for male and female players.
Q.7. Explain in detail the principle of stability and its uses in sports.
Ans.(i) Broad base of support : for greater stability increase the area of the base and lower the centre of gravity
as much as is consistent with the activity involved. Examples:
(a) a basketball player stops, spreads his feet wide as shoulder line and lowers his CG to dodge the
opponent.

(b) Defense position of the player in volleyball.

(c) Wide stance of a golfer.
(d) Tackling position of a player in football.
(ii) Stability is directly proportional to the weight of the body the object or a person with heavy
weight will have greater stability as compared to person with less weight. Example: it is difficult to
move a heavier person as compared to less heavier person. On the basis of this principle,
wrestling, boxing, judo ,etc. are organized according to different age groups.

(iii) Direction of an acting force: to start quickly in one direction, keep the­CG as high as possible and as
near as possible to the edge of the base nearest to the direction of intended motion.

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 Example: The crouched position in starting a race, the CG is kept high by not bending the knees extremely
and by keeping the hips high, also the lean of the body is towards the hands so that the weightrests on the
hands. From this position, the movement hands are raised from the ground; motion starts by reason of
the pull gravity. This pull is added to the force exerted against the Starting block by the feet and thus aids
in speed.

(iv) When the body is free in the air, if the head and feet move down, the hips move up and vice
versa.
Example:
a. This principle is applied in the high jump in western or valley roll technique at the take of, the head
and one foot is thrust up as high as possible. As the head and one leg clear the bar, they are
dropped which raises the hips to clear the bar. As the hips are lowered, the opposite leg is raisedto
clear the bar.
b. This is also used in pole vault, hurdles and jack knife, dive in swimming.

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Unit- 8 : Biomechanics and Sports
Content
8. 1. Definition and Importance of Kinesiology and Biomechanics in sports
8.2. Principles of Biomechanics
8.3. Kinetics and Kinematics in Sports
8.4. Types of Body Movements ­ Flexion, Extension, Abduction, Adduction,
Rotation, Circumduction, Supination & Pronation
8.5. Axis and Planes – Concept and its application in body movements

MEANING AND IMPORTANCE OF BIOMECHANICS IN SPORTS

The literal meaning of biomechanics is the study of the mechanical laws relating to the movement or
structure of living organisms.
Bio means life and Mechanics means study the effect of forces on bodies during static and dynamic
situations. Mechanics is the branch of physics which deals with the interrelations between force,
matter and motion. Biomechanics is the application of mechanical principles to living structures either
animals or human being at rest and during movement.

OR
Biomechanics is the study of the structure and function of biological systems by means of the methods
of mechanics (the branch of physics involving analysis of the actions of forces.

OR
Biomechanics is the study of the movement of living things using the science of mechanics. (Hate,
1974) Biomechanics is the branch of Kinesiology which deals with the precise information of human
Movements with scientific method. It is the application of mechanical principles in the study of living
organism so as to prevent from injuries and train physical movements.

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 SPORTS BIOMECHANICS
The term ‘sports biomechanics’ refers to the science which deals with an athlete’s movement while
also considering the internal as well as external forces that are in effect while performing any physical
movement.
Sport biomechanics studies the effects of forces on sport performance. By making use of laws as well
as principles that are grounded in physics – which apply to human movement – athletes and sports
coaches can make sound decisions to develop efficient sport techniques.
FOR EXAMPLE­
In the case of running, having the proper biomechanics can help improve your running economy by
making the runner more efficient since they are using less energy. It also helps minimize imbalances
and overuse injuries. The less time you spend on the sideline and more on training and competing the
better chances of developing long­term.

To make quality sports player, every Coach should adopt Biomechanical principles that are mainly
required to develop physical and mental development of Sportsmen.
Using Sports Biomechanics the Performance of player can be increased at their best level by applying
qualitative analysis exercise.
IMPORTANCE OF BIOMECHANICS IN SPORTS
1. Improves performance in sports.
2. Development of improved sports performance.

3. Helps in understand human body.

4. Create confidence in sportsperson.

5. Prevents sports injuries.

6. Helps in research work.

7. Improves in training techniques.

8. Increases the popularity of sports.
IMPORTANCE OF BIOMECHANICS IN SPORTS.
(i) Improves performance in sports: principles of biomechanics tell us about right techniques, effective
and result oriented posture to get more efficient results by applying minimum muscular force which in
turn improves performance in sports.

(ii) Improvement in technique: with the help of biomechanical principles the physical education teacher
corrects the mistakes. This helps in improving the game and performance of the player.
(iii) Development of improved sports equipment: the principles of biomechanics are used to modify the
sports equipments. For example, tee shirts, studs, spikes, swimming costumes, hockey sticks,
different size footballs and low weight helmets for protection.

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(iv) Improve in training techniques: a teacher can analyse the player’s movement or action with the help
of the biomechanical principles. It helps in improving the training techniques.

(v) Prevents sports injuries: it helps to find out the factors or the forces that can lead to the injuries
during the game situation. It also helps in prevention of the sports injury.

(vi) Helps in understanding human body: it gives the knowledge of different systems of our body. For
example, nervous system, muscular system and skeletal system.

(vii) Knowledge of safety principles: biomechanics gives the understanding to analyses different
movements that can harm the player. The teachers remove those unnecessary and harmful
movements.

(viii) Helps in research work: biomechanics helps in teaching and learning process. It also helps the teacher
to acquire precision and accuracy of movement.
(ix) Creates confidence in player: The player knows that he is executing the movement scientifically with
the help of principal of biomechanics. Thus the confidence of the player is enhanced.

(x) Helps in maintaining healthy body: Principals of biomechanics gives deep knowledge about the effect
of physical forces and movements over the body as well as the movements which are safe and
promotes health. Thus biomechanics helps in maintaining healthy body.
(xi) Increases the popularity of sports: biomechanical principles have brought remarkable improvements
in respect of technique, equipment, skill and play fields. It helps in promoting the games and sports in
the masses.

PRINCIPLES OF BIOMECHANICS https://youtu.be/XMzh37kwnV4

Biomechanics is the field of sports science that applies the laws of mechanics and physics to human
performance to gain a greater understanding of performance in physical activity.

To utilise biomechanics to enhance skill learning and physical performance, it is necessary to have an
understanding of the biomechanical principles that underlie human movement and the execution of
certain skills. These principles include:

­ 1.Newton's laws of motion

­ 2­ Motion (including human motion and projectile motion)

­ 3. Leverage (we use levers every day to make tasks easier to perform)

­ 4. Force Production

­ 5. Balance and stability

­ 6. Projectile

1. NEWTON'S LAWS OF MOTION AND THEIR APPLICATION IN SPORTS

Newton's laws of motion form the basis for principles used in sport movements. Methods of training
that depart from these laws would not make sense mechanically. Tips for efficient sport performances
are built around these laws and principles.

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 MOTION
Motion is the change in position of an object with respect to its surroundings in a given interval of time. There
are three types of motion. These come into play in combination when applying mechanical principles to sport
skills:

1. Linear motion/Translatory motion occurs when an object or person travels in a straight line, as when sledding
across a level surface. It is further of two types:­

a) Rectilinear motion­ When all the parts of a body move in a straight line covering the same distance at the
same time is called rectilinear motion. For example­ when an athlete runs 100m sprint in a straight line.

b) Curvi linear motion­when all the parts of the body travelled in curved paths which is not straight in same
time is called curvilinear motion. For example­ javelin throw, discuss throw etc.

2. Angular motion/Rotatory motion occurs when an object or person turns about a center point, axis, or fulcrum
and does not travel from place to place. It is common in diving and gymnastic skills when athletes rotate, twist,
or spin.

3. General motion­ The combination of translatory and angular motion is called General motion. For example ­
cycling. There is the rotational motion of the pedals and wheels along with linear displacement of the cyclist.

1. The Law of Inertia

A body at rest tends to remain at rest. A body in motion tends to continue in motion with consistent
speed and in the same direction unless acted upon by an outside force.

Basically, if an object is in motion, it keeps going unless something stops it. For example ­ The body of
a player quickly sprinting down the field will tend to want to retain that motion unless muscular forces
can overcome this inertia or a skater gliding on ice will continue gliding with the same speed and in
the same direction, unless an external force acts upon the skater.

What are examples of outside forces that affect inertia? Most anything in the real world gravity, the
surface of the playing field, a defensive player, or the braking action of an athlete's body to stop.

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2. The Law of Acceleration

Newton’s second law states that the acceleration of an object depends upon two variables –the net
force acting on the object and the mass of the object. The acceleration of the body is directly
proportional to the net force acting on the body and inversely proportional to the mass of the body.
This means that as the force acting upon an object is increased, the acceleration of the object is
increased. Likewise, as the mass of an object is increased, the acceleration of the object is decreased.
FOR EXAMPLE:­
If a baseball player hits a ball with double the force, the rate at which the ball will accelerate (speed
up) will be doubled. Football players can slow down, stop, or reverse the direction of other players
depending upon how much force they can generate and in which direction.

When a ball is thrown, kicked, or struck with an implement, it tends to travel in the direction of the
line of action of the applied force. Similarly, the greater the amount of force applied, the greater the
speed the ball has.
3. The Law of Action and Reaction/Counterforce

The Newton's Third Law of Motion states that for every action there is an equal and opposite reaction
means when two bodies interact, they apply forces to one another that are equal in magnitude and
opposite in direction.

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 The production of any force will create another force opposite and equal to the first force.
For example­
A swimmer propels herself through the water because the water offers enough counterforce to
oppose the action of her hands pushing, allowing her to move. An athlete can jump higher off a solid
surface because it opposes his body with as much force as he is able to generate, in contrast to sand
or other unstable surface.

• The force created by the legs “pushing” against the ground results in ground reaction forces in which
the ground “pushes back” and allows the player to move across the court (As the Earth is much more
massive than the player, the player accelerates and moves rapidly, while the Earth does not really
accelerate or move at all). This action­ reaction also occurs at impact with the ball as the force applied
to the ball is matched with an equal and opposite force applied to the racket/body.
2. PRINCIPLE OF BALANCE AND EQUILBRIUM Centre of Gravity
The Center of Gravity (COG) is an imaginary point around which body weight is evenly distributed. The
center of gravity of the human body can change considerably because the segments of the body can
move their masses with joint rotations. This concept is critical to understanding balance and stability
and how gravity affects sport techniques.

The direction of the force of gravity through the body is downward, towards the center of the earth
and through the COG. This line of gravity is important to understand and visualise when

Determining a person's ability to successfully maintain balance. When the line of gravity falls outside
the Base of Support (BOS), then a reaction is needed in order to stay balanced.

The center of gravity of a squash racquet is a far simpler process and can usually be found by
identifying the point where the racket balances on your finger or another narrow object.
Balance
Balance is the ability of a player to control their equilibrium or stability. You need to have a good
understanding of both static and dynamic balance:
Static Balance
The ability to control the body while the body is stationary. It is the ability to maintain the body in
some fixed posture. Static balance is the ability to maintain postural stability and orientation with
center of mass over the base of support and body at rest.
Dynamic Balance
The ability to control the body during motion. Defining dynamic postural stability is more challenging,
dynamic balance is the ability to transfer the vertical projection of the center of gravity around the
supporting base of support. Dynamic balance is the ability to maintain postural stability and
orientation with center of mass over the base of support while the body parts are in motion.

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BALANCE V/S EQUILIBRIUM
Balance involves an even distribution of weight or elements that leads to stability means the two
sides are the same that makes them equal, while Equilibrium refers to a state where opposing forces
or reactions are balanced means something or some process stopped there and don’t move.
OR

Balance refers to an individual’s ability to maintain their line of gravity within their Base of support
(BOS). It can also be described as the ability to maintain equilibrium, where equilibrium can be defined
as any condition in which all acting forces are cancelled by each other resulting in a stable balanced
system.
Equilibrium
Equilibrium is a state of rest of the body either at stationary or in moving position activities,
equilibrium is called as balance, poise, position or stability the body movement of kind which involves
some aspect of equilibrium
e.g. (sitting standing) (walking running).

TYPES OF EQUILIBRIUM

all objects rest are in equilibrium. That means all the forces acting of them are equally balanced. and
sum of all the forces and of all torques( twisting or turning force that tends to cause rotation around
an axis which might be a center of mass or a fixed point) equal zero.. But all the objects are not equally
stable
The following are the types of equilibrium;­

a. stable equilibrium

If the person of an object is slightly altered and the object tends to return to its original position, the
object is said in stable equilibrium

(Fig. A) (the stable equilibrium occurs when an object is placed in such a way thatan effort to disturb
it would require its centre of gravity to be raised)

b. unstable equilibrium

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 It exists when it requires only a slight push to disturb the equilibrium.

e.g.; the swimmers of sprint runners "set" position. (Fig. B).

c. neutral equilibrium

The object is said to be in neutral equilibrium when it is disturbed without either raisingor lowering
the center of gravity.

e.g.; a ball lying on a table is said to be in neutral equilibrium (Fig. C).

3. PRINCIPLE OF LEAVERAGE
A lever is a machine consisting of a beam or rigid rod pivoted at a fixed hinge, or fulcrum. A lever is a
rigid body capable of rotating on a point on itself.
First, second and third class levers

Levers in our body are formed from bones, joints and muscles.

A lever consists of:

• a rigid structure (bone)

• a force acting upon it (muscle) to produce a turning movement (angular motion)

• a fulcrum which is a fixed point (joint)

• a load or resistance that is placed on the rigid structure (weight of body part being moved and
anything that it is carrying)
A typical lever

There are three types of lever.

1. First class lever – the fulcrum is in the middle of the effort and the load.

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First class lever

This type of lever is found in the neck when raising your head to head a football. The neck muscles
provide the effort, the neck is the fulcrum, and the weight of the head is the load.
2. Second class lever – the load is in the middle between the fulcrum and the effort.

Second class lever

This type of lever is found in the ankle area. When standing on tiptoe, the ball of the foot acts as the
fulcrum, the weight of the body acts as the load and the effort comes from the contraction of the
gastronomies muscle. This second class lever is used when taking off for a jump or pushing against the
blocks in a sprint start.

3. Third class lever – the effort is in the middle between the fulcrum and the load.
Third class lever

During a biceps curl, the fulcrum is the elbow joint, the effort comes from the biceps contracting and
the resistance is the weight of the forearm and any weight that it may be holding.

To recall the order of the levers use the term 'FLE' ­ this will help you to remember which part of the
lever is in the middle.

First class lever ­ Fulcrum is in the middle. Second class lever ­ Load is in the middle. Third class lever ­
Effort is in the middle.
4. PRINCIPLE OF FRICTION AND SPORTS
Friction is a force that resists the motion of one object against another. Friction can be defined as the
resistance to motion of two moving objects or surfaces that touch.

The force acting along two surfaces in contact which oppose the motion of one body over the other is
called the force of friction.

The frictional force is said to be a contact force because frictional force occurs when two surfaces
come in touch with each other. Example of frictional force is walking on the road. For frictional force
to act, there should be a contact between the foot and the road. Therefore, it is known as a contact
force. Frictional Force refers to the force generated by two surfaces that contact and slide against
each other.

Factors affecting friction

1. These forces are mainly affected by

2. the surface texture

3. quantity of force requiring them together

4. The angle and position of the object affect the volume of frictional force.

5. The main reason behind friction between objects appears is due to the forces of attraction known as
adhesion.

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 TYPES OF FRICTION
FRICTION

STATIC LIMITING KINETIC

FRICTION FRICTION
FRICTION

SLIDING
FRICTION

ROLLING
FRICTION

1. Static friction : The opposing force that comes into play when one body tends to move over the
surface of another but the actual motion has not yet started is called static friction.

2. Limiting friction : It is the maximum opposing force that comes into play when one body is just at the
verge of moving over the surface of the other body but yet there is no actual movement takes place.
3. Dynamic friction/kinetic friction : Dynamic friction is the opposing force that comes into play when
one body is actually moving over the surface of another body. The actual movement has taken place.

Sliding friction ­ Sliding friction takes place when two surfaces are rubbed against each other. The
minimum force required to keep the body moving over a surface such that it moves equal distances in
equal intervals of time.

Rolling friction : Rolling friction takes place when an object rolls on the surface. The minimum force
required to roll a body on a surface.
Methods of reducing friction
• 1. Make surfaces smooth by grinding
• 2. Lubrication

• 3. Streamlined body

• 4. Reduce pressure or weight on the object

• 5. Reduce contact between surfaces by electrostatic magnetic levitation etc

• 6. Use rolling friction instead of sliding friction

• 7. Use fluid friction instead of the dry friction

• 8. By Polishing

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Methods for smoothing surfaces include:
1. Grinding
2. Application of Lubricants:

3. Convert to rolling friction:

4. Using wheels to move objects helps reduce friction:

5. The streamlined design of the sliding body:

6. Reduce contact between surfaces:

7. Use fluid friction instead of dry friction:

8. Reduce pressure or weight on the object:
5. PRINCIPLE OF PROJECTILE AND SPORTS
Any object released into the air is called a projectile. For example:

­ a ball after it has been thrown or hit

­ a human body when jumping or diving All projectiles have a “parabolic” flight path.

Trajectory = the flight path of a projectile.

The trajectory of a projectile consists of a vertical and horizontal component.

Projectile ­ An object thrown into space either horizontally or an acute angle under the action
under gravity is called a projectile. There are forces which act on a projectile­ gravitational
Force (9.81ms‾²) and air resistance. Air resistance of an object varies greatly and it depends on the
objects particular shape and the atmospheric conditions in which the object is released.
PROJECTILE MOTION:
An article that is tossed, shot, or projected high up at a point at an angle with the horizontal level
affected by gravity is known as projectile motion. The way of the shot (path of the projectile) that
finishes the air is known as a trajectory.

The direction of a shot (trajectory of a projectile) is a parabola. Projectile movement can be

considered as a mix of even (horizontal) and vertical movement.
The factor affecting projectile or trajectory are mentioned below.

• Gravity

• Air Resistance
• Speed of Release

• Angle of Release

• Height of Release
• Spin

• The mass of the article

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 The angle of projection:­An object which is projected at different angles covers different distances.
When it is projected or released at an angle of 30, making it a parabolic path and covers lesser
distance. When it is projected at 60, it covers a distance of less than 30. When it is released at an angle
of 45, makes a parabolic path and covers maximum distance. So the distance cover by an object(
shout­put, hammer, javelin, discus etc. depends on the angle of release Of projectile)

The height of release:­ The higher the level of release, the greater distance is covered in flight, this is
because e higher projectile is released. The longer it will be in the air. The horizontal component will
be acting on the projectile for longer.

The speed of release (initial velocity) The speed or velocity is directly related to the distance covered
in the flight. The speed of the release depends on the initial vertical velocity an initial horizontal
velocity. Having higher horizontal velocity will increase the length of the flight and therefore the
distance covered. This would be an advantage in sports which requires primarily requires good
distances in the long jump. sky jump etc.

Gravity­ Gravity acts on a body or object to give it mass. The greater the weight of an object the
greater the influence of gravity upon it Gravity will effect a projectile as well as it will decrease the
height, the projectile can obtain For example, a cricket ball can be thrown at a greater distance in
comparison to shot Put

Air resistance when a projectile moves through the air, it is slow down by an air resistance Air
resistance decreases the horizontal component of the projectile. The effect of air resistance is very
small but it needs to be taken into consideration if you want to increase the horizontal component of
the projectile the factors are related to the amount of air resistance acting on a projectile mass the
surface of the object, the surface of volume ratio.

Spin­ The amount of the direction of spin acting on a projectile will directly affect the distance while
travelling. When applying force to a projectile below, above or to the side of the COG you will impart
spin onto the projectile.
• This helps the projectile to maintain its course and can cause it to change height or direction.

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 There are 4 main types of spin that can be imparted to a projectile:

1. Top Spin – this is where you hit over the ball. Top spin creates a downward force on the ball causing
the ball to drop.
2. Back Spin – this is where you hit under or slice the ball. Backspin creates an upward force that lifts the
ball causing the ball to rise.

3. Clockwise Spin – this is where you hit the ball on the left side of the COG. It causes the ball to swing to
the Right.
4. Anticlockwise Spin – this is where you hit the ball on the right side of the COG. It causes the ball to
swing to the Left.
6. PRINCIPLE OF FORCE

Push or pull of an object is considered a force. Push and pull come from the objects interacting with
one another. Terms like stretch and squeeze can also be used to denote force.

In Physics, force is defined as:

Types of Force
Force is a physical cause that can change an object’s state of motion or dimensions. There are two
types of forces based on their applications:

1. Contact Force

2. Non­Contact Force
Contact Force
Forces that act on a body either directly or through a medium are called contact forces.
Examples of contact forces are:
• Muscular Force

• Mechanical Force

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• Frictional Force

We can use the muscular force of animals like bullocks, horses, and camels to get the activities done.
The frictional force is another type of contact force, which acts between a pair of a surface in contact
and tends to oppose the motion of one surface over the other.
Non­Contact Force
Forces that act through spaces without making direct contact with the body are called non­contact
forces.
Examples of non­contact forces are:
• Gravitational Force

• Electrostatic Force
• Magnetic Force

The force exerted by a magnet on other magnets is called magnetic force. Magnetic force and
electrostatic force act on an object from a distance. That’s the reason they are non­contact forces. The
strength of gravity is an attractive force that is exerted by the Earth on objects, which makes them fall
to the land. The weight of a body is the force that is pulled by the earth towards the centre.
Contact or non contact force
Centripetal force: this is the force that pushes or pulls an object towards the axis of rotation in order
to make it follow a curve or circular pathway. When a player swings a bat, he applies centripetal force
to make that bat follow the arc of swing.

Centrifugal force: this is the force that pushes or pulls an object outward from the axis of rotation.
This force is equal and opposite of the centripetal force.

Centripetal and centrifugal force have innumerable application in sports like, Centripetal force is
needed by the player to maintain his grip. If the rotational momentum is more, the centrifugal force
could cause the player to lose his grip and the bat may go of the hand. These forces act when a
runner takes a sharp bend leans inward to obtain the necessary centripetal force. A cyclist going
round the curve leans towards the centre of the curve in order to get necessary centripetal force.

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Kinetics and Kinematics in Sports

Kinetics and Kinematics are two of the main branches of dynamics (moving system) involves in
movement of an object that is, the study of forces and motion.
• Kinetics is the study of the relationships between the forces acting on the body and how those forces
affect motion or causes of motion (gravity, friction etc.)

• In sports, it’s all about how forces influence athletes and their movements. For example, when a
baseball player swings the bat, the force they apply determines the speed and trajectory of the ball.
• Understanding kinetics helps coaches and athletes optimize performance by analyzing and improving
their techniques and strength.

OR
Kinetics examines the forces acting on the body during movement and the motion with respect to
time and forces.

Kinematics is the study of motion itself which includes displacement, velocity and acceleration
without considering the forces that causes them to move.
• In sports, kinematics helps describe and analyze an athlete’s motion, such as speed, acceleration, and
direction.

• Video analysis of a sprinter’s running motion is an example of using kinematics to identify areas for
improvement in their technique.
OR

Kinematics is a branch of physics that describe the motion of a body without regards to the forces that
produces the motion such as velocity, direction, acceleration and position of objects.
Difference between Kinetics and Kinematics.

Kinetics Kinematics

Studies the cause for the motions of the object Studies the position, acceleration and speed
of an object

The mass of the object is taken into consideration The mass of the object is not taken into
consideration

Force is considered Force is not considered

It does not involve any mathematical expressions It involves mathematical expressions

IMPORTANCE OF LINETICS AND KINEMATICS IN SPORTS
• When kinetics and kinematics are combined, coaches and sports scientists can get a comprehensive
understanding of an athlete’s performance.

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• By analyzing both the forces involved and the resulting motion, they can identify areas where an
athlete’s strength or technique can be enhanced.

• This knowledge is valuable for injury prevention, skill development, and achieving peak performance
in various sports.

Remember, understanding both kinetics and kinematics allows coaches and athletes to fine­tune their
skills, maximize performance, and stay at the top of their game.

TYPES OF MOVEMENTS
There are six types of synovial joints. Some are relatively immobile but more stable than any other
mobile joints. Others have multiple degrees of freedom, but at the expense of greater risk of injury.
The six types of joints include:
• Gliding joints: only allow sliding movement
• Hinge joints: allow flexion and extension in one plane
• Pivot joints: allow bone rotation about another bone
• Condyloid joints: perform flexion, extension, abduction, and adduction movements
• Saddle joints: permit the same movement as condyloid joints and combine with them to form
compound joints
• Socket joints: allow all movements except gliding

The range of movement allowed by synovial joints is fairly wide. Synovial joints allow for many types
of movement these movements can be classified as:
1. Gliding Movement

2. Angular Movement

3. Circumduction
4. Rotational Movement

5. Special movements­ are all the other movements that cannot be classified as gliding, angular, or
rotational; these movements include inversion, eversion, protraction, and retraction.
Other special movements include elevation, depression, supination, and pronation.
1. Gliding movements­

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 Gliding movement is the simplest kind of motion that can take place in a joint, one surface gliding or
moving over another without any angular or rotatory movements. Though it is a very common to all
movie will joints, but in most of the articulation of the carpus and tarsus, it is the only motion
permitted.
2. Angular movement­
Angular moment occurs only between the long bones. Angular movement, the angle between two
bones is increased or decreased. It may take place forward, backward, flexion, extension, adduction
and abduction. Adduction and abduction combined with flexion and extension are met within the
more movable joints as in the Hip and shoulder. The various movements which fall under angular
movement are described below:­

a. Flexion ­ bending parts at a joint so that the angle between them decreases and parts comes closer
together. For example bending the lower limb at the knee, the elbow flexes when performing a biceps
curl.
b. Extension ­ straightening the parts at a joint so that the angle between them increases and the parts
move farther apart (straightening the lower limb at the knee)

c. Abduction ­ moving a part away from the midline of the body (lifting the upper limb horizontally to
form a right angle with the side of the body)
d. Adduction ­ moving apart towards the midline of the body (returning the upper limb from the
horizontal position to the side of the body)
3. Circumduction ­

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 Circumduction is that movement which takes place between the head of a bone and its articular
cavity. This kind of motion is best seen in the shoulder and hip joints. In fact, it is a compound circular
movement which involves flexion extension adduction and abduction. In fact, in circumduction, a path
moves in such a way that it and follows a circular path, (moving a finger in a circular motion without
moving the hands)
4. Rotational Movement

Rotational movement is the movement of a bone as it rotates around its longitudinal axis. Rotation
can be toward the midline of the body, which is referred to as medial rotation, or awayfrom the
midline of the body, which is referred to as lateral rotation. Movement of the head from side to side is
an example of rotation.
5. Special Movements

a. Inversion ­ involves moving the soles of the feet inward, toward the midline of the body.

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b. Eversion ­ the opposite of inversion involves moving of the sole of the foot outward, away from the
midline of the body.
c. Protraction ­ Moving a part forward (thrusting the chin forward)
d. Retraction ­ Moving a part backward (pulling the chin back ward) occurs as a joint move back into
position after protraction.
For Example Protraction and retraction can be seen in the movement of the mandible as the jaw is
thrust outwards and then back inwards.
e. Elevation ­ Raising a body part such as shrugging the shoulders, lifting the scapulae.
f. Depression ­ Lowering a body part or opposite of elevation and involves moving the bone downward,
such as after the shoulders are shrugged and the scapulae return to their normal position.
g. Dorsiflexion ­ is a bending at the ankle such that the toes are lifted toward the knee/towards the sky.
h. Plantar flexion ­ is a bending at the ankle such that the toes bending towards the sole/ground when
the heel is lifted, such as when standing on the toes.
i. Supination ­ is the movement of the radius and ulna bones of the forearm so that the palm faces
upward or anteriorly.
j. Pronation ­ is the opposite movement of supination in which the palm faces downward or posteriorly.
k. Opposition ­ is the movement of the thumb toward the fingers of the same hand, making it possible to
grasp and hold objects.
l. Hyperextension ­ Excess extension of the part at a joint, beyond the anatomical position (bending the
head beyond the upright position)
PLANES AND AXIS
All body movements occur in different planes and around different axes.
A plane is an imaginary flat surface running through the body.
An axis is an imaginary line at right angles to the plane, about which the body rotates or spins.
Planes and axes of movement

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 Planes of movement

There are three planes of movement:

1. Sagittal plane ­ a vertical plane that divides the body into left and right sides. Flexion and extension
types of movement occur in this plane, eg kicking a football, chest pass in netball, walking, jumping,
squatting.

2. Frontal plane ­ passes from side to side and divides the body into the front and back. Abduction and
adduction movements occur in this plane, eg jumping jack exercises, raising and lowering arms and
legs sideways, cartwheel.

3. Transverse plane ­ passes through the middle of the body and divides the body horizontally in an
upper and lower half. Rotation types of movement occur in this plane, eg hip rotation in a golf swing,
twisting in a discus throw, pivoting in netball, spinning in skating. Movements are parallel to the plane
in which they take place.
Axes of movement

There are three axes of movement around which the body or body parts rotate:

1. Frontal axis ­ this line runs from left to right through the centre of the body. For example, when a
person performs a somersault they rotate around this axis.

2. Sagittal (also known as the antero­posterior) axis ­ this line runs from front to back through the
centre of the body. For example, when a person performs a cartwheel they are rotating about the
sagittal axis.
3. Vertical axis ­ this line runs from top to bottom through the centre of the body. For example, when a
skater performs a spin they are rotating around the vertical axis.

Frontal axis

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Sagittal axis

Vertical axis

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Unit­9 : Psychology & Sports
� 9.1 Definition & Importance of Psychology in PhysicalEducation &
Sports
� 9.2 Define & Differentiate Between Growth & Development
� 9.3 Developmental Characteristics At Different Stages ofDevelopment
� 9.4 Adolescent Problems & Their Management

PSYCHOLOGY

Meaning ­ The word Psychology is derived from Greek word „Psyche‟ which means mind or soul
„logos‟ which means science. Psychology is the science of mind and behavior. It includes the study of
conscious and unconscious phenomena, as well as feeling and thought.
Definition­ Psychology is the scientific study of the mind and behavior. Psychologists are actively
involved in studying and understanding mental processes, brain functions,and behavior.
OR
Psychology is the study of mind and behavior. It encompasses the biological influences, social
pressures, and environmental factors that affect how people think, act, and feel.
Meaning ­ Sports Psychology : Sports Psychology is an applied Psychology involving applications of
psychological principles to the field of physical education and sports.
Definition­ Sport psychology is a proficiency that uses psychological knowledge and skills to address
optimal performance and well­being of athletes, developmental and social aspects of sports
participation, and systemic issues associated with sports settings and organizations.
OR
“Sports psychology is an area which attempts to apply psychological facts and principles in field of
sports”.

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(c) Importance of sports psychology
Helps in understanding behaviour Helps to control emotions

1. Provide knowledge about the functions of various organs.

2. It helps in prevention of sports injuries.
3. Helpful for rehabilitation.
4. Helpful in identifying the talent and selection of sports.
5. Helpful in preparation of training programme.
6. Helpful in creating the better learning situations.
7. Helpful in coping with stressful situations.
8. Helps in research process.
9. Helps to analysis the behaviour of sports person.
10. Stabilize the performance for longer duration.
Growth and Development:
Meaning of Growth­ Growth refers to physical increase in some quantity over time. Itincludes changes
in terms of height, weight, body proportions and general physical appearance.
Definition­Growth refers to structural and physiological changes Thus; growth refers to an increase in
physical size of whole or any of its part and can be measured. (Crow and Crow, 1962).
Meaning of Development ­ Development is continuous and gradual process .Development refers to the
qualitative changes in the organism as whole. Development is a continuous process through which
physical, emotional and intellectual changes occur. It is a wider andcomprehensive term than growth.
It is also possible without growth.
Definition­ According to Crow and Crow (1965) development is concerned with growth as well as
those changes in behavior which results from environmental situation.”

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 DIFFERENCE BETWEEN GROWTH AND DEVELOPMENT

GROWTH DEVELOPMENT
� Growth can be measured. � Development is not visible, it can be observed
only.
� Growth refers to physical changes an increase � Development refers to overall changes in the
in physical size of whole or any of its parts individual. It involves physical, emotional and
and can be measured. intellectual changes.
� Changes in the quantitative respect are � Development changes in the quality along
termed as growth. with quantitative aspect.
� Growth does not continuethroughout life. � Development continues through out life.
� Growth stops at a particular age. � Development remains continuous throughout
life.
� Growth is based on biological parameter that � Development is the product of Psychological
tends to grow physically and occurs naturally and social growth emphasized by
during the early stages of life. environmental andbehavioural factors
� Growth is quantitative progress. � Development is qualitative progress.
� Growth is one of the parts of the � Development is a wider and comprehensive
developmental process and is related to one term and is related to all aspect of personality
aspect of personality and its scope is limited. and scope is very wide.
Different stages of growth and development
1) PRENATAL PERIOD (280 days before birth)
Intrauterine development is a stage of first manifestations of human motor skills.
2) CHILDHOOD PERIOD
a) Newborn child (Neonatal stage) (6 weeks) period of innate reflex movements
b) Postnatal stage (6 weeks to 1 year) period of body straightening, grabbing and locomotion
c) Infancy period (1 to 2 years) period of developing walk, run and handling objects
d) Early childhood (2 to 5 years) period of developing new, mainly overall, movements
3) ADULTHOOD PERIOD
a) Late childhood (5 to 11 years) period of enhanced motor learning.
4) ADOLESCENCE PERIOD
a) Puberty (11 to 15 years) period of differentiation and redevelopment of motor skills
b) Adolescence (15 to 18 years) period of integration and completing motor development
c) Early adulthood (19 to 30 years) period of the climax of motor efficiency
d) Middle adulthood (30 to 45 years) period of stabilized motor efficiency
e) Late adulthood (45 to 60 years) period of decline in motor efficiency
5) OLD AGE PERIOD
a) Early old age (60 to 75 years) period of initial involution (shrinking of organs) of human motor
skills
b) Middle old age (75 to 90 years) period of involution of human motor skills
c) Late old age (over 90 years) period of decline in human motor skills

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NEEDS AND PROBLEMS OF ADOLESCENCE
NEEDS OF ADOLESCENCE
An individual’s needs and problems influence his development to a great extent. Adolescence is a
crucial period in the life of an individual with its characteristic needs and problems of adjustment.
There are certain basic needs which are functioning in every individual. They are broadly classified into
Physiological needs and Psychological needs.
Primary or Physiological Needs: The fulfillment of physiological needs are inevitable because they are
concerned with the very existence of the individual. The need for oxygen, need for water and food,
need for rest and sleep, need for sex gratification etc. are the important physiological needs.
Secondary or Socio-Psychological Needs: Needs that are associated with socio­culturalenvironment of
an individual are called secondary needs. They are acquired through social learning and their
satisfaction is necessary for the psychological well being of the individual. The important socio­
psychological needs are as follows:
1. Needs for security : The adolescent need emotional, social and economic security in addition to
physical security. The person who lacks the feeling of security may become maladjusted. The need for
social security is associated with man’s desire for gregariousness.
2. Need for Love : Affection or love is one of the most basic psychological needs of the adolescents.
Adolescents have a strong desire to love and to be loved. The individual who is notloved will not deep
proper attitudes and concepts concerning his own worth. Proper love will strengthen the individuals
feeling of security.
3. Need for approval: There is a carving for recognition in adolescents. His ego gets satisfaction when he
is recognized and approved. The adolescent desire that he should be a centre of attraction for the
opposite sex and his abilities, intelligence and capacities should be recognized by others. The teachers
should find out the field in which the pupil can shine very well and which help him to earn admiration
from others.
4. Need for freedom and independence: Adolescence is a time when the individual is striving to wean
himself away from the control of parents and elders. He wants the right to give expression to his
feelings, emotions and ideas. He feels annoyed and unpleasant when restrictionis imposed on him.
5. Need for self­expression and achievement: Every adolescent has an inherent desire for the
expression of his potentialities. He may have a poet, musician, painter etc. hidden within him and he
want to get adequate opportunities for the expression of his potentialities. He experiences satisfaction
when he succeeded in them and failure makes him depressed and disappointed. Hencethe curriculum
should be appropriate for every pupil so as to permit achievement for him
Characteristics of Child Development Stages
What Is Child Development?
The process of child development caters to the growth in social, emotional, physical, & cognitive­
developmental areas. This must take your attention to the fact that it is not only about the physical
changes that take place in a child. It also includes behavioral milestones to counter emotional changes
along the way. Any such changes help typically grow while also taking into consideration others’
emotions. The initial years of a child’s growth & development require in­depth exposure & sensory
awareness. This helps transform a child’s early experiences into a lifelong love for learning & problem­
solving.
As a child grows so does their subconscious way of thinking. The child’s development stages
undergo these changes by the means of –
1. Cognitive Development – The ability to think, explore, develop skills, & figure things out
2. Social & Emotional Development – The ability to understand their own & others’ emotions & feelings

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3. Speech & Linguistic Development – The ability to understand & express the language & distinguish
speech words
4. Fine Motor Skill Development – The ability to use hand skills to write, button up, tie shoelaces, &
others
5. Gross Motor Skill Development – The ability to use large muscles to walk, run, hop, lift things, &
others
ADOLESCENT PROBLEMS & THEIRMANAGEMENT
Adolescence : Adolescence is the period of change from childhood to adulthood.

Pre marital
Sex

How to Deal With Common Problems of Adolescence

Adolescence is not an easy time for kids or parents. The only way to deal with needs and problems at
this age is to know about them and be ready to face them. Here is a list of the most common
problems, and their solutions that adolescents have to deal with.
Problems of Adolescents : Owing to various changes, children of this age group face many problems;
indeed, it is very delicate period of their life. The major problems, which adolescents face, are given
below :
(i) Physical Problems: During adolescence, many bodily or physical changes take place. Menstruation and
nightfall become a phenomenon for girls and boys respectively. Development of sex glands takes
place. Due to these changes, adolescents feel restless and worried.
(ii) Mental Problems : During this age, stress, tension and strife are common. These traits create many
mental problems. An adolescent faces many problems such as difficulty in co­operating with others,
anxiety maladjustment, etc.
(iii) Problem of Aggressive Behaviour: In this age group, children tend to show aggressive behaviour. They
become aggressive on small matters. They become irritated easily. When they are asked to do certain
activity, they become repulsive. They try to become hero.
(iv) Lack of Stability and Adjustment : An adolescent does not remain stable and he faces adjustment
problem. His behaviour does not remain content. He feels himself unable to adjust with other people.
He fails to co­ordinate with others. Not only outside but he cannot adjust himself in his family. He
cannot co­operate with his family members. He feels that he is under pressure of his parents. He
wants to have free atmosphere at home.
(v) Emotional Problems: The life of an adolescent is full of emotions. Under such emotions, he performs
some uphill task, which seems to be impossible in the beginning. Rose says, "The adolescent lives
intensely emotional life, in which we can see once Problems of Self­support more the rhythm of
positive and negative phases of behaviour in his constant alternation between intense excitement and

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 deep depression. "Sometimes, the adolescent becomes so excited that he considers himself to be at
the top of the world and, sometimes, he finds, himself in a state of depression. He feels himself
emotionally disturbed.
(vi) Problems Related to Sex : During adolescence, children face many problems, which are related to sex.
They try to meet the opposite sex. Sometimes, they become so eager that they do not hesitate to
leave their family. They feel restless due to their sexual urge. Rose says, “Sex, then, is the fundamental
fact of adolescence, if not all life. Like the overflow of Great River, it irrigates and fertilizes great tracts
of life’s territory.”
(vii) Each and every adolescent needs self­support. He wants to make his own place in the society. He
desires to live a fruitful life. Rose says, “The adolescent desires to find his place in the world. The
desire is a genuine need and refers to the need for self­support. He faces the problems of career
selection. He does not want to depend upon his family members. He remains in between dependence
and independence.”
(viii) Feeling of Importance: An adolescent begins to understand himself important. He thinks that he
should also get respect. But, sometimes, parents do not take it seriously. They fail to understand the
feelings of adolescent. That’s why he feels himself unimportant and it becomes a great problem.
(ix) Social Problems: It has been observed that adolescents want to adopt their own way, but society
creates many hindrances in their paths. So, adolescents revolt against the social customs and
traditions. Friends are very important for this age group. They share their views, knowledge and
experience and hence, sometimes, the group acts as the medium of spreading social vices and dis­
satisfaction. If this group gets proper guidance, it is the best institution for developing sociability,
confidence and comprehension. These adolescents fall prey to intoxication, i.e., alcohol, drugs and
smoking.
MANAGEMENT OF ADOLESCENCE PROBLEMS

The following suggestions can be beneficial for the management of problems of the adolescence:
(i) Education for Motor Development­ An adolescent should be provided the education for his motor
development. He should be encouraged to play various games and sports. Through games and sports,
his motor development will take place properly.
(ii) Education of Psychology­ Teachers and parents should have the basic knowledge of psychology. They
should be able to understand the mindset of an adolescent because many problems can be solved by
an adolescent himself.
(iii) Vocational guidance­ Teachers should provide vocational guidance to the adolescents. This guidance
should be provided keeping in view their intelligence, capabilities, aptitude and interest.
(iv) Moral and Religious Education­ Moral and Religious Education should be provided to adolescents.
Religious and moral education will give them mental peace. Through this some problems like
indiscipline, anxiety and, worry can be tackled easily.

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(v) To provide suitable environment­ Adolescents should be provided suitable environment for growth
and development. They should be provided with proper facilities and opportunities for proper
development. They should be provided balanced diet, should be taught how to behave and should be
provided suitable and healthy environment.
(vi) Opportunities and responsibilities­
(vii) Love and respect
(viii) Physical exercises and yoga
(ix) Meditation
Objective Type Questions (1 Marks Each)
Q. What is the meaning of ‘Psyche’?
(a) Soul (b) Behaviour
(c) Environement (d) Science
Ans. (a) Soul
Q. What is not come under growth?
(a) Increase in Height (b) Increase in Weight
(c) Increase in size (d) Increase in obesity
Ans. (d) Increase in obesity
Q. What is the meaning of development.
(a) Change in structure of body? organ (b) Change in size
(c) Change in maturity (d) All of the above
Ans. (d) All of the above
Q. Adolescent age is—
(a) 12 to 18 years (b) 13 to 18 years
(c) 9 to 18 years (d) 10 to 18 years
Ans. (b) 13 to 18 years
Q. In the childhood, Individual’s behaviour in most influenced by—
(a) Community (b) School
(c) Peer group (d) family
Ans. (d) family
Q. The cuase of frustration among sports person is—
(a) Result of own performance
(b) Normally due to mismatched level of aspiration and ability
(c) Result of good performance
(d) Natural outcome of compretitive sports
Ans. (b) Normally due to mismatched level of aspiration and ability
Q. How is psychology defined today?
(a) The science of behaviour and mental processess
(b) The science of human behaviour and mental processess
(c) The science of mind

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 (d) The study of motivation, emotion, personality, adjustment and abnormality
Ans. The science of human behaviour and mental processess
Q. Who is regarded as the father of psychology?
(a) Sigmund Frend (b) Iran Pavlor
(c) John B. Watson (d) Wilhelm Wundt
Ans. (d) Wilhelm Wundt
Q. When catching a ball, your hand knows when to group because?
(a) Your Parasympathetic nervours system is active
(b) Alpha waves are being generated by your brain
(c) Participating muscles receive efferent signals from the brian
(d) Afferent signals inform your hand that the ball is about to make contact.
Ans. (d) Afferent signals inform your hand that the ball is about to make contact.
Short Answers Question for 3 Marks (60 Words)
Q. Mention the importance of sports psychology.
Ans. Improve performances ­ The Knowledge of sports psychology helps to improve performance and
personality of players by scientific ways of modifying behavior.
2. Motivation and feedback ­ proper motivation and proper feedback enhances the performance of
players. It gives counselling to players. This can be guided by sports psychology.
3. Better selection: The knowledge of sports psychology guides the coaches for better selection of
players.
Q. Describe any two developmental characteristics of adolescence Ans. Physical characteristics
(i) Gain in height, weight and ossification of bones is almost complete
(ii) Endurance is developed to a great extent
(iii) Co­ordination of muscles reaches its peak.
Mental characteristics
People of this age begin to think and feel differentially. Hormonal changes reflect in behaviour and
mood. Teenagers become short tempered, moody and irritable. They also become very self conscious
and extra sensitive.
Q. Highlight the differences between growth and development
Ans. Growth Development
(i) Growth is used in terms. It (i) Development implies purely physical
generally refers to change in changes in shape, form or structure
size, length and weight of resulting in improved functioning or
an individual. working.
(ii) Growth is one of the Development (ii) Development is a wider aspect of and
Process comprehensive term; it refers to overall
hanges in the individual
(iii) Growth does not continuous process (iii) Development is a continue
Q.4. Describe the devlopmental characteristics during early childhood.
Ans. Physical characteristics

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 — It is a period of slow but steady growth in height. Bones are soft.
— Weight increase is steady
— Pulse rate is higher than adults
— The heart size is smaller in comparison to the body
— Strength is not well developed
LONG ANSWER TYPE QUESTION(150 WORDS) 5 MARKS
Explain any four problems of adolescents
Ans. (1) Aggressive and Violent Behaviour : Adolescent has aggressive behaviour and often becomes
violent very fast. They easily become, irritated and repulsive when work is not of their interest.
(2) Problems related to physiological growth. The physiological changes associated with
adolescence present conditions and problems that the adolescence has not met upto this time
and in may cases is ill prepared to meet them when they appear.
(3) Confusion between adolescent's role and status unfortunately neither the adolescent's role nor
his status is clear cut in the society. A boy may be treated like a man in many situations outside
but like a child in his own home.
(4) Problems related with the future : The adolescence is a period when the individual is not a child,
he has emerged from the safe and protected life of childhood. He has now to decide to what
course of life he has to follow.
Discuss methods adopted for management of adolescent problems in details:
Ans. Management of Adolescent problems
1. Sympathetic and liberal attitude of parents : A sympathetic and liberal attitude of parents
and their cooperative nature can help in solving many problems of adolescents, Parents
should take note of the change take place during growth and development of children
and adjust their own behaviour towards the adolescents. Liberal and sympathetic
attitude of parents develops self confidence.
2. Healthy atmosphere at home and school : Unhealthy atmosphere at home or in school
or carelessness towards children can force children to fall in bad company. In orders to
save children from bad habits and company, it is important to provide sufficient means
for the satisfaction of their interests at home or school. Activities like music, arts or sports
can help in keeping the children busy and indulge in healthy recreation.
3. Moral and Religious Education : Religious and moral education can help adolescents to
get some peace of mind and direction in their lives. Moral education should be a part of
school education while home is the best institution for religious education.
4. Friendly attitude : At this stage, adolescent want to accept the friendly attitudes. So
parents and teachers should act more as friends rather strict, disciplined and rigid
parents. More over this friendly attitude will bring them more close instead of making gaps
between them.
5. Reasonable Independence: They should be given reasonable amount of independence.
They should be given the freedom to express themselves and their point of views should be
discussed in reasonable manner. They should also be given freedom to go out reasonably
keeping their safety in mind.

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UNIT­10 : TRAINING AND DOPING IN SPORTS
� 10.1 Meaning & Concept of Sports Training.
� 10.2 Concept and Principles of Sports Training.
� 10.3 Warming­up & limbering down­ Types , methods and importance
� 10.4 Concept of Skill, Technique, Tactics, strategies & Style.
� 10.5 Concept & classification of doping.
� 10.6 Prohibited Substances & their side effects.
� 10.7 Dealing with alcohol and substance abuse.

TRAINING
MEANING ­ Training means the process of preparation for some task. Training is the act, process, or
method of one that trains. The skill, knowledge, or experience acquired by one that trains an individual
to do a particular activity.
DEFINITION ­ Training is the activity of learning or teaching the skills and knowledge needed for a
particular job or activity.
SPORTS TRAINING:
MEANING ­ Sports training refer to the scientific preparation of a sportsperson to attain high
performance through physical, technical, tactical psychological and moral aspects and develop an all­
round personality so as to make him a good citizen.
DEFINITIONS - Sports training is a pedagogical process, based on scientific principles, aiming at
preparing sportsmen for higher performances in sports competitions.
OR
Sports‟ training is a systematic and scientific training of a player to prepare him for particular sports so
that a sports person can perform higher level of performance in a given period of time.
PRINCIPLES OF SPORTS TRAINING
Sports Training is the process of all the scientific and systematic channel of preparation of sports
person for the highest level of sports performance. Sports training also consists all those learning
influences and process that are aimed at enhancing sports performance.

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Principles of Sports Training:­
1. Principle of Over Load
2. Principle of Progressive Development
3. Principle of Continuity
4. Principle of Variety
5. Principle of Individuality
6. Principle of Specificity
7. Principle of Active Participation
8. Principle of Periodisation
9. Principle of General and Specific Preparation
10. Principle of Rest and Recovery
1. Principle of Overload:­ The principle of overload states that there should be greater than normal load
on the body as required for training adaption to take place. For example to increase endurance, muscle
must work for longer period of time than they used to.
2. Principle of Progressive Development­ According to this principle, the load should be increased step­
by ­ step, so that players can handle easily. The principle of progressive development also makes us
realize the need of proper rest and recovery.
3. Principle of continuity:­ According to this principle , the training should be acontinuous process. There
should not be any break. The interval between two training session should be maximum but not too
long.
4. Principle of Variety:­ For a successful coach the training plan should be in variation so as to maintain
the interest and motivation of the athlete. For example changing the nature of exercise, timing and
environment.
5. Principle of Individual Differences:­ According to this principle. Every sportsperson is different due to
individual differences. For example compared to male athlete a women athlete require more recovery
time for the same event.
6. Principle of Specificity:­ This principle states that exercising a certain part or components of the body
primarily develops that part.
7. Principle of Active involvement:­ the principle of active involvement means that for an effective
training programme the athlete must participate actively and willingly.
8. Principle of Periodization: ­ It is the study of various exercises done to develop sports programmes are
divided into three parts :
(1) Preparatory period. (2) Competition period and (3) Transitional period. The concept of
The sports training programmes are developed through various training cycles such as macro cycles,
meso and micro cycles. 1. Macro Cycles. ­ Duration 3 to 12 months to years. 2. Meso Cycles:­ duration 3
to 6 weeks. 3. Micro cycles:­ duration 3 to 10 days.
9. Principle of General and specific Preparation: ­ For the improvement of the performance, both the
general and specific preparation is equally important. General preparation serves as the base for
specific preparation.
10. Principle of Rest and Recovery:­ According to this principle, the trainingprogramme should be made in
such away there should be proper rest and interval between training activities.

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 WARMING UP AND COOLING DOWN
WARMING UP: It is a short term activity carried out prior to any severe or skilled activities. Warming up is an
essential before a competition. Through such a workout we try to bring the group of muscles expected to take
part in the activity to follow. It is primarily preparatory activity in which physiological and Psychological
preparation of an athlete is done for the main activity.
TYPES OF WARMING UP

BENEFITS OF WARMING UP
• Increased flexibility. Being more flexible can make it easier to move and exercisecorrectly.
• Lower risk of injury. Warming up your muscles can help them relax which, in turn, can lead to less
injury Trusted Source.
• Increased blood flow and oxygen. Having more blood flow helps your muscles get the nourishment
they need before launching into more intense work.
• Improved performance. Studies Trusted Source show that warmed up muscles can help you work out
more effectively.
• Better range of motion. Having greater range of motion can help you move yourjoints more fully.
• Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and
with less pain or stiffness.
LIMBERING DOWN OR COOLING DOWN :
At the end of the training session or competition, athletes are normally advised to cool down. This is done
normally in the shape of a light but continuous activitysuch as jogging or walking for some time at the end
of the event. Such an activity after the competition of an event is called limbering down or coolingdown.
Cool down exercises should be done at the end of workout to ease you out of strenuous activity.
Dedicate at least 10 minutes of your workout to cooling down.
Benefits of cool down
1. Cool down exercises start the recovery process, increase flexibility, and promoterelaxation.
2. Cool down exercises and stretches lower your chance of injury promote blood flow
3. It will bring your heart rate, body temperature, and blood pressure levels back down to their normal
levels before you continue carrying on with your usual activities.
4. A gradual cool down keeps your blood circulating.
5. Stretching your muscles while they’re still warm can help to reduce lactic acid buildup, reducing your
chance of muscle cramps and stiffness.
6. In addition, stretches elongate the connective tissue around your joints, increasemobility, and improve
range of motion.

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7. Return muscles to their optimal length­tension relationships
8. Restore physiologic systems close to baseline.
All of these benefits work to improve your body’s overall function and flexibility, allowing you to feel
better, perform at a higher level, and have less chance for injury. A cool­down provides the body with a
smooth transition from exercise back to a steady state of rest.
CONCEPT OF SKILL, TECHNIQUE AND STYLE
Skill is an element of performance that enables the performer to do a large amount of work with little
effort. The apparent visible ease of muscular work indicates a skill ful movement or performance. In other
words it can be said that skill is the ability to do something well. Skill that are unnatural and complex can be
learned more easily if the different elements in the movements can be separated and learned by parts.
(i) Technique It means the way of doing a particular task scientifically. This way of doing a thing should be based on
scientific principles and be effective in achieving an aim. It is a basic movement of any sports or event. We can
say that a technique is the way ofperforming skill.
(ii) Style It is the manner of doing something that is characteristics of a particular person orpattern. It may or may
not be based on sound principles. A style of doing a movement, if perfect, looks graceful and appealing. It is an
individual’s expression of technique in motor action, therefore each sports person due to his specific
physical and biological capacities realize the technique in different way. Symptoms of over load and how to
overcome it.
(iii) Strategy is an action plan that a player or a team will take in the future to achieve a final end goal.
Strategies help to define the long­term goals and how to go about achieving them.
(iv) Tactics means the application of technical action against an opponent during game according to the
situation. The means of tactics may be motor action, gesture, behaviour or even language. The tactics
may be used before or during the competition.
DOPING
(a) Meaning of Doping : When an athlete uses banned substances or methods to improve performance in
sports it is called as doping.
Example: Drugs and steroid used.
(b) Concept of Doping: ‘Doping’ is the word, which is used in the field of sports, when athletes use prohibited
substances on methods to unfairly improve their sporting performance. In general way, doping is the use
of performance enhancing substance or methods by sports person to gain an advantage ever their
competitors. In fact, some sport person take illegal substance to enhance their performance. The activity is
known as doping.

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 DEALING WITH ALCOHOL AND SUBSTANCE ABUSE
What Is Substance Abuse?
Substance abuse is when you take drugs that are not legal. It’s also when you use alcohol,prescription
medicine, and other legal substances too much or in the wrong way.
Substance abuse differs from addiction. Many people with substance abuse problems areable to quit or
can change their unhealthy behavior. Addiction, on the other hand, is a disease. It means you can’t
stop using even when your condition causes you harm.
Commonly Abused Drugs
Both legal and illegal drugs have chemicals that can change how your body and mind work. They can
give you a pleasurable ―high,ǁ ease your stress, or help you avoid problems in your life.
Alcohol
Alcohol affects everyone differently. But if you drink too much and too often, your chance of an injury
or accident goes up. Heavy drinking also can cause liver and other health problems or lead to a more
serious alcohol disorder.
SHORT­TERM EFFECTS OF ALCOHOL
Depending on how much is taken and the physical condition of the individual, alcohol cancause:
• Slurred speech
• Drowsiness
• miting
• Diarrhea
• Upset stomach
• Headaches
• Breathing difficulties
• Distorted vision and hearing
• Impaired judgment
• Decreased perception and coordination
• Unconsciousness
• Anemia (loss of red blood cells)
• Coma
• Blackouts (memory lapses, where the drinker cannot remember events that occurred while under the
influence)
LONG­TERM EFFECTS OF ALCOHOL
Binge drinking and continued alcohol use in large amounts are associated with many health problems,
including:
• Unintentional injuries such as car crash, falls, burns, drowning
• Intentional injuries such as firearm injuries, sexual assault, domestic violence
• Increased on­the­job injuries and loss of productivity
• Increased family problems, broken relationships
• Alcohol poisoning
• High blood pressure, stroke, and other heart­related diseases
• Liver disease
• Nerve damage
• Sexual problems
• Permanent damage to the brain
• Vitamin B1 deficiency, which can lead to a disorder characterized by amnesia, apathyand disorientation
• Ulcers
• Gastritis (inflammation of stomach walls)

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• Malnutrition
• Cancer of the mouth and throat
Methods to deal with substance abuse and Alcohol
Alcohol and substance abuse are treatable conditions that can be overcome with the help of treatment
specialists. The following methods can be applied todeal with alcohol and substance abuse –
1. Ask for help – You can take help from your parents, teachers, counselor, or doctor – you can get rid of the
problem if you seek proper help.
2. Detoxification – It helps the affected person to stop taking the harmful substances as quickly as possible.
Detoxification may involve graduallyreducing the dose of the drug.
3. Behavioural therapy – The therapist can help in copying with your drug cravings. He can suggest strategies to
avoid alcohol and drugs. Behaviors therapy helps the individuals to manage their thought pattern essentially
controlling negative thought patterns that leads to alcohol and substance abuse.
4. Motivational enhancement therapy
In this process, a therapist helps a patient to tap into their personal motivations to resist drug use.
5. Inform your friends about your decision to stop using drugs or alcohol – sothat they also help you to get rid of
this bad habit.
6. Remain away from your friends who engage is substance abuse.
7. Involve yourself in different hobbies in distract yourself from indulging in substance abuse.
8. Talk to your family and good friends when craning occurs. They will helpyou in distracting you.
9. Medication: Medicine also helps to curb cravings. But medicine combinedwith counseling gives better results.
Objective Type Questions ( Marks Each)
Q. Alcohal Stimulate the—
(a) Mucular system (b) Digestive system
(c) Nervous system (d) Excretory system
Ans. (c) Nervous system
Q. Woman who take___________ tend to masculinize?
(a) Beta­blockers (b) Amphetamines
(c) Diuretics (d) Steroids
Ans. (d) Steroids
Q. Which of the physical method of doping is—
(a) Stimulants (b) Steroids
(c) Gene doping (d) None of the above
Ans. (c) Gene doping
Q. Which substance help in increasing oxygen in the body—
(a) Blood doping (b) Gene doping
(c) Homologous doping (d) Autologous doping
Ans. (d) Autologous doping
Q. Which substance is help in increasing strength of the musles in the human body.
(a) Homologous doping (b) Autologous doping
(c) Blood doping (d) Gene doping
Ans. (a) Homologous doping
Q. Which of the one is the performance inhancing substance—
(a) Blood doping (b) Gene doping
(c) Narcotics (d) Auto Logous doping
Ans. (c) Narcotics
Q. What is the full form of ‘NADA’
(a) National Auto doping Agency (b) Natural Anti doping Academy
(c) National Anti drugs Agency (d) National Anti doping Agency
Ans. (d) National Anti doping Agency
Q. What is the full from of ‘WADA’
(a) White Anti doping Agency (b) Wide Anti doping Academy

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 (c) World Anti doping Agency (d) None of the above
Ans. (c) World Anti doping Agency
Q. “Taking of prohibited or banned substances is calleld ___________”
(a) Steriods (b) Alcohal
(c) Doping (d) Autologous doping
Ans. (c) Doping
Q. Which is a short term activity carried out prior to any severe activity?
(a) Skill (b) Technique
(c) Limbering down (d) Warming­up
Ans. (d) Warming­up
Q. Which is the short term activity carried out after the severe activity?
(a) Technique (b) Warming­up
(c) Limbering down (d) None of the above
Ans. (c) Limbering down
Q. How many types of warming­up ?
(a) 3 (b) 4
(c) 10 (d) 2
Ans. (d) 2
Short Answers Question for 3 Marks (60 Words)
Q. What is meant by limbering down ? Explain the beneficial effects of limbering down.
Ans. Limbering down means lowering down the intensity of the work by performing the stretching exercise
followed by deep breathing, relaxation exercise is called cooling down.
Beneficial effects of limbering down.
When we do exercise there is a lot of blood flow in our muscle if we stop suddenly there may be
pooling of blood in the extremities and cause giddiness and some time collapse. Limbering down
exercise prevent the post exercise soreness and stiffness.
Q. What are the Physiological reasons in support of warming up?
Ans. Warming up does produce physiological changes in the looking of a muscle and that warming up serves
as basis or foundation for the efficient warming of muscle.
Warming up possibly helps in the following ways to increase muscular efficiency:
1. There is a local rise in temperature and accumulation of metabolic products. It helps in the
efficiency of contraction and relaxation of muscles.
2. Warming up brings the muscles in a state of readiness to responds to stimuli efficiently.
3. The development of the neuron muscular co­ordination between the group of muscles required to
be involved in an activity also demands some initial warming up.
Q. Write down the guiding principles of warming up in brief.
Ans. In the warming up there are certain guiding principles of warming­up as in the following ways :
(a) Simple to complex
(b) Exercise for all parts of the body.
(c) Stretching and loosening exercise should be included.
(d) Intensive enough to increase body temperature.
(e) Warming­up should be according to the activity or sports
(f) Concerned Movement of games should be included.
(g) Warming­up should be done at exact time.
(h) Warming­up should be according to Age and sex.
Q. Explain the principles of sports training ?
Ans. To perform physical activities and sports if we want to remain healthy and fit for longer duration, there
are certain principles we have to follow. They are as under :
(a) The principles of use : The Principle of use indicates that if we use any part of the body then that
part will remain healthy for longer duration. It is essential to perform one or the other physical
activity. Regular exercise also improves muscular strength, will power, increased metabolic

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 changes that are responsible for increased efficiency of the total body, improves the system due
to regular input and output of healthy impulse.
(b) Principle of Disuse: Principle of disuse means absence of physical activity. It may be due to any
fracture, illness, old age or any personal reason. If we stop using of our body, our growth and
development of muscles, brain, system etc. will also either stop or the growth will be very slow.
(c) Principle of over load : Principle of overload means using the body beyond its capacity. It is
necessary for an athlete to use his body maximum to get a better result but on the other hand
over use of the body is also very harmful for the body.
Q. Make a list of performance enhancing substances and describe any two?
Ans.

1. Stimulants : The athlete uses cocaine, amphetamines, Modafinil etc. as a tablet, injection or spray to
improve his level and performance on sports. It reduces the reaction time and the rate of fatigue of the
athlete.
2. Anabolic steroids : The athlete uses these substances to improve the strength and growing of the
muscles. These are taken orally or by injection to enhance their performance in sports.
Explain the blood doping
Ans. It is the process of increasing the red blood cells by blood transfusion. Blood doping increases
hemoglobin level due to which higher amount of oxygen (O2) is supplied to the athletes muscles, which
further leads to strengthening and growing of muscles blood doping improves stamina and
performance, especially it is done by long distance running. Cyclist and boxers etc.
Q. How does Beta­Blockers affect the sports performance.
Ans. Aflects of Beta­ Blockers in sports performance are as follows.
1. Reduction in Blood pressure and heart rate
2. Reduce shaking of hands.
3. It reduce level of anxiety
4. It improves concentration
Use of Beta­ Blockers are prohibited in sports like archery, shooting and golf etc.
Long Question [150 words ] 5 Marks
Q. Write down the method of warming up in detail
Ans. The following are the methods of warming­up which are generally used :
1. General Method
(a) Jogging : Every athlete should perform jogging or slow running for 5 to 10 minutes to increase the

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 body temperature.
(b) Simple exercise : This is also a way of warming up. The exercise should be performed from simple
to complex.
(c) Striding : It means running the distance with long strides. The distance of running should not be
more then 50 meters.
(d) Stretching exercise : Stretching is one of the most critical part which is stronger and healthier.
2. Warm­ up with water : Warm­up with luke warm water gives relaxation to the muscles, which is
usually followed in developed countries. Before a competition, a hot bath helps to raise the body
temperature and thus activate muscles by increasing blood circulation in muscles.
3. Warm­ up Through Massage : The massage of muscles helps the muscles to tone up and is, therefore
considered as a means of warming up.
4. Through Sun Bath : The body can be warmed up through sun bath up to some extent, but in most of
the sports this method of warming­up is not usually applied.
5. Through steam both : The body can be warmed up through steam bath. Energy can be saved through
steam bath but this method of warming­up is also not used frequently.
Q. Explain in detail the classification of skills.
Ans. There are a number of sports activities and each activity requires a set of skills. Owing to many
characteristics of skill, it is difficult to classify. Generally there are the following skills:
(a) Open skill : The Skill which are not under control and are unpredictable are classifieds open skill.
(b) Closed skill : Closed skill take place in a stable, predictable environment
(c) Simple skill : The skill which do not require large amount of co­ordination, timings and decision.
These skills are straightforward, easy to learn and not difficult to perform, e.g. chest pass, under
arm service.
(d) Complex Skill : The skills which requires large amount of co­ordination, timing and quick thought
process are called complex skills e.g. over head kick in football.
(e) Continues skills : These skills have no obvious beginning and of one of one cycle of movement and
beginning of next. e.g. cycling is an example of continues skills.
(f) Fine skills : These skills include complex precise movements using small muscle groups e.g. snooker
shot.
(g) Individual skills: Individual skills are thore skills which are performed in isolation, e.g. high jump
and long jump.
Q Explain in detail the side effects of the use of banned or prohibited substance is sports.
Ans. The athletes uses different types of banned substances to

Beta blockers

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1. Stimulants ­
1. Cause insomnia, anxiety and aggressiveness
2. Poor Judgement
3. Increases hypertension and body temperature
2. Anabolic steroid
1. Can cause Sudden heart attack
2. High blood pressure
3. Mood swings, aggresion/depression
4. Can cause impotency and bald ness in males
5. Can cause facial hair growth and deep voice in females
3. Cannebinoids :
1. Reduce concentration and co­ordination
2. Reduce lung capacity
3. May cause heart decease and lung cancer
4. Loss of memory
4. Beta Blockers :
1. Reduces endurance
2. Headache and weak digestion.
3. Risk of heart attack due to slow heart rate.
5. Narcotics :
1. Loss of balance and coordination
2. May cause drowsiness, vomiting, constipation
3. May cause fainting and coma
6. Diuretics :
1. Can cause dehydration
2. May lead to kidney damage
3. Mineral imbalance and low blood pressure and drowsiness
7. Beta­2 Agonists
1. Cold hands, drowsiness
2. Headache, vomiting etc.
3. May cause insomnia and depression.
Q. What are the side effects of prohibited substances?
1. Increased heart rate and Blood pressure
2. Sexual dysfunction
3. Features like male in females
4. Physical and mental weakness
5. Complications like stroke, cardiac problems and even death
6. Breast enlargement in males
7. Premature baldness
8. Enlargement of the prostate gland
9. Irregularity in menstruation
10. Problem of depression & aggression

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 Q. What are the physical methods of doping? Define methods prohibited in sports.

AUTO LOGOUS

1. Blood Doping: Blood doping is a method to increase the count of red blood cells, which is done by the use of
wrong banned substances. There are two methodsunder this.
(a) Autologous blood doping : Two units of bloods are taken some weeks prior to competition. Then the
blood is frozen until one or two days before competitionwhen it is injected into the athlete. This is called
autologous blood doping.
(b) Homologous blood doping : The injection of fresh blood, taken from a second person, straight into the
athlete is called homologous blood doping. This improves the oxygen carrying capacity to the muscles by
increasing the count of red bloodcells (RBC) so the muscle endurance is increased which improves the aerobic
capacityand sports performance.
2. Gene Doping : Gene doping is the manipulation of cells or genes to enhance thebody's sports performance. It
can be used to improve the work function of normal healthy cells. Gene therapy plays an important role in
growth and development ofmuscles and bones. It also speeds up the person to repair of the injured muscle
tendons and ligaments.
3. Chemical and Physical Manipulation: Any tampering with the samples during doping control during or after
anycompetition is prohibited.
PROHIBITED SUBSTANCES AND THEIR SIDE EFFECTS
S. No. Substance Effects Normal side Effects Serious side effects
1. STIMULANTS � Improve endurance � Loss of appetite � Permanent damage to blood
� Increased heart rate, vessels of heart and brain
Eg­ Cocaine, � Reduce fatigue blood pressure, body � high blood pressure leading to
Ephedrine, � Suppress appetite temperature heart attacks, strokes and death
� Dilation of pupils � Liver, kidney and lung damage
Amphetamines � Decreases the impact � Disturbed sleep � Destruction of tissues in nose if
of pain patterns sniffed
� Increase alertness and � Nausea � Respiratory (breathing) problems
� erratic, sometimes if smoked
Aggressiveness. violent behavior � Malnutrition, weight loss
� hyper excitability, � Disorientation, confused
irritability exhaustion
� Strong psychological dependence
� Depression

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2. ANABOLIC � Body builders looking � Acne.
� Shrinking of the testicles.
to gain muscle. � Excessive hair growth in women.
STEROIDS � Athletes hoping to � Mood swings. � Deepening of the voice in women.
improve their skills. � Growth of breast tissue in men.
Eg.­ � Fatigue.
� People trying to � Fertility issues.
Drostanolone � Restlessness/ agitation.
expedite recovery from � Heart problems.
Metenolone an injury. � Decreased appetite. � Elevated blood pressure.
� Rapid mood swings.
Oxandrolone � Trouble sleeping. � Menstrual irregularities for
� Decreased sperm women.
count.
� Impotence.

3. PEPTIDE � Improves the growth of � water retention � acne

muscles � numbness of the hands � high blood pressure
HORMONE � Increases the and feet � liver and heart problems
Eg.Erythropoiet production of RBC � increased tiredness. � (growth of breast tissue in men)
in, human
which increases the � hair loss
ability of the blood to � increased aggression and
growth carry oxygen, irritability
hormone � Boost the � depression
(HRH), Insulin cardiovascular fitness � shrinking testicles
� Reducing body fat

4. BETA ­2 � improves anaerobic � Increased heart rate � Allergic reactions such as rash,
performance � Headache hives, difficulty breathing, swelling
AGONIST
� relaxes the airways � Dizziness of the mouth, face, lips, or tongue
Eg.­ Betaxolol muscles � Anxiety � Chest pain
� allow more oxygen to � Rash � Fast or irregular heartbeat
reach the blood � Tremors � Hoarseness
� enhances the � Nervousness � Pounding in the chest
respiratory functions � Shakiness � Red, swollen, blistered, or peeling
� increase the capacity � Upset stomach (rare) skin
for strenuous work � Insomnia (rare) � A severe headache or dizziness
� shorten recovery time � � Trouble breathing
� increases the will to � Risk of cardiac arrest
win

5. NARCOTICS � Reduces or eliminate � Nausea � Sometime life­threatening.

the pain from injuries � Vomiting � Slowed breathing can also lead to
Eg.­ Morphine � Allow athletes to make � severe itching may also coma
Heroine persistent efforts for a occur � permanent brain damage.
longer time � drowsiness for several � Creates illusion of athletic power
Opium � Used to ignore injury hours beyond the actual capacity.
� � mental function is
clouded
� heart function slows;
and breathing is also
severely slowed

6. Diuratics � Removes fluid from the � Mineral imbalance � allergic reaction

body thus helps in rapid
Eg.­ demadex reduce in weight. � low sodium levels � kidney failure
lasix � Less chances of � headache � irregular heartbeat
detection of drugs in
urine � dizziness � Change in viscosity of blood
� Player can play in lower � thirst � Uneven heart rate
weight category
� increased blood sugar � Risk of heart strokes

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 � muscle cramps
� increased cholesterol
� skin rash
� diarrhea

7. CANNAINOIDS � Feeling of relaxation � Short­term memory � Decline in IQ

due to psychoactive problems � Impaired thinking and ability to
Eg.­Hasish chemical � Severe anxiety, learn and perform complex tasks
Marijuna � Relief from anxiety and including fear that one � Lower life satisfaction
stress is being watched or � Relationship problems, intimate
� Reduces muscles spasm followed (paranoia) partner violence
� Promoting better sleep � Very strange behavior, � Antisocial behavior including
� Improves vision and seeing, hearing or stealing money or lying
concentration smelling things that � Heart and B.P problem
aren’t there, � Lungs and kidney problems occurs
� Loss of sense of � Withdrawal from relations
personal identity
� Increased heart rate
(risk of heart attack)
� Problems with
coordination (impairing
safe driving or playing
sports)
� Up to seven times more
likely to contract
sexually transmitted
infections
than non­users
8. Blood doping � Increases RBC and � Increase pressure on � Danger for heart attacks ,AIDS and
hemoglobin heart HIV
� Increases the � Blood clotting
endurance
� Increases the ability to
carry more oxygen

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