KENDRIYA VIDYALAYA NO – 1 TIRUPATI

HEALTH AND PHYSICAL EDUCATION

CLASS-XI
TERM - 1

Prepared by
MAHENDRA RAJAK
TGT (P&HE)
KV NO – 1 TIRUPATI

Special Thanks to all Physical Education Teachers (HYD Region)

 Syllabus 1 Term
UNIT 1. Changing Trends & Career in Physical Education
• Meaning and Definition Physical Education
• Aim and Objectives of Physical Education
• Career Options in Physical Education
• Competitions in Various Sports at National and International Level
• Career options in Physical Education
• Khelo India Programme.

UNIT 2. Olympic Value Education

• 2.1 Olympics, Paralympics and Special Olympics
• 2.2 Olympic Symbols, ideals, Objectives and Value of Olympism
• 2.3 International Olympic Committee
• 2.4 Indian Olympic Association

UNIT 3. Physical Fitness, Wellness and Lifestyle

• 3.1 Meaning and Importance of Physical Fitness, Wellness and Lifestyle
• 3.2 Components of Physical Fitness and Wellness
• 3.3 Components of Heath Related Fitness

UNIT 7. Test, Measurement & Evaluation in Sports

• 7.1 Definition of Test
• 7.2 Definition of Measurement
• 7.3 Definition of Evaluation
• 7.4 Importance of Test, Measurement and Evaluation
• 7.5 Calculation of B.M.I and Waist-Hip ratio
• 7.6 Somato-Types (Endomorph, Mesomorphy & Ectomorphy)
• 7.7 Measurement of Health-Related Fitness

UNIT 8. Fundamentals of Anatomy and Physiology and kinesiology in Sports

• 8.1 Definition of Anatomy, Physiology and its importance
• 8.2 Functions of skeleton system, classification of bones and types of joints
• 8.3 Properties and Functions of muscles
• 8.4 Function and structure of Respiratory system and circulatory system
• 8.5 Equilibrium Dynamic and Static, centre of Gravity and its application
 UNIT - 1
Changing Trends & Career in Physical Education
Physical Education
• It is the education of the body through the body and it develops motor skills, emotional
intelligence, knowledge and behaviour for active living.
• Physical education not only helps in physical development but it also develops emotional, social
& mental development.

According to J.F William: “Physical education is the sum of man’s physical activities selected as to kind
and conducted as to outcomes”.

Aim & Objectives of Physical Education

The Single aim of physical education is to achieve a comprehensive & overall development of an
individual but its objectives are many.

Objectives:
• Organic Fitness Development: This objective is to
develop a good physique through the efficiency of organic
systems like Respiratory, Circulatory, Digestive, Muscular
and Neuro-muscular improve.
• Neuro-Muscular Coordination Development: Brain and
body are two things but they are interdependent, the
development of neuro-muscular skills develops the ability of various activities like jumping,
running, throwing etc. and it develops smooth functioning of body.
• Social Development: Through the participation in various physical activities many qualities like
confidence, obedience, temperament, sincerity, sacrifices, sportsmanship and self-control etc.
This development promotes the sociability & forms a healthy society.
• Emotional Development: Physical education makes a person emotionally like through the
participation in physical activities and learns about emotional behavior & he / she knows how to
react in different kinds of situation.

Various Courses in Physical Education

The physical education has four levels of study after 12th class.

1. Certificate Courses: It is taken the education of six months to one year and the list of courses:

• Aerobics
• Naturopathy
• Yoga and Yoga science

2. Diploma Courses: It is taken the duration of two years and the list of courses:

• Diploma in Aerobics
• Diploma in Yoga and Physical educations
• ([Link]) Diploma in Physical Education

3. Degree Courses: It is taken the education of three years and the list of courses:

• B.A (Yoga)
 • B.P.E (Bachelor of Physical Education)
• [Link] in Physical Education and Sports

4. Master’s Degree Courses: It is also taken the education two years but students must have completed
their graduation in Physical Education. The list of Master’s Degree courses:

• [Link] (Master of Physical Education)

• [Link] (Master of Philosophy in Physical Education)
• Ph.D (Doctor of Philosophy in Physical Education)

Career Options in Physical Education

1. Teaching Career: Physical Education is a compulsory subject as it is taught at many levels in India and
accordingly teachers are appointed like:

• Trained Graduate Teacher: They are appointed as TGT to teach games & sports for class 1st to
10th.
• Post Graduate Teacher: They are appointed as PGT to teach the theory / syllabus of physical
education of class 11th & 12th in schools.
• Lecturers at collage level: They are appointed as Lecturers to teach advanced physical education
for college students.

2. Coaching Career: There are several games played in the world and every game requires specialized
coaching. After doing diploma of coaching in a particular game from NSNIS, Patiala then a person is
eligible to get a job as a coach of that game.

3. Fitness related Career: Fitness experts have specialization in many fields:

• Aerobics Trainer
• Calisthenics Expert
• Rhythmic Expert
• Yoga Instructor
• Weight Training Expert

4. Sports Media: To learn about the process of communication within the sporting world through
different branches:

• Sports journalist
• Sports Photographer
• Commentators
• Sports magazine writers

5. Sports Administration: They are responsible for organizing & scheduling a wide range of
competitions, sporting events, managing budgets or overseeing the recruitment and training the staff.
Different opportunities to opt as career –

• Manager for competitions, Sports clubs, Swimming pools etc.

• Director of Intra & Extra murals.

6. Health & Therapy: Health related instructors can help us to maintain body weight and protect the
body from different health hazards.

Therapists are also in great demand who works to regain the former fitness and protect the sports
person from various injuries.

7. Sports Marketing: They are professionals to deal in this field which refers to promoting goods and
services through the use of sporting events and the endorsement of athletes and sports teams.
Competitions At Different Levels
National Level Competitions
(i) Individual Competitions:
All State Sport Federation conduct the various National for Junior, Youth and Senior National
Championships annually under the aegis of National Sports Federations.

Few sports have started their league tournaments where professional players play the competitions. Pro
Kabaddi, Hockey India League, National Football League etc.

(ii) Multi Discipline Competitions:

(a) Khelo India Games:

• The first edition of Khelo India Games is organized in collaboration with the School Games
Federation of India (SGFI) & the National Sports Federations (NSFs).
• The second edition of Khelo India was renamed as Khelo India Youth Games. It was organized in
the age category of under 17 & 21 years.
• It is not restricted to school only and now College and University students can also participate in
this competition.

(b) School National Games:

• It has a vision to provide a robust, vibrant and holistic physical education and school sports
activity that will engender excellence in school sports sector in India.
• The SGFI competition is held annually.

(c) National Games:

• The national games were earlier known as Indian Olympic Games.

• These were organised by any state under the aegis of Indian Olympic Associations.
• First Indian Olympic Games were held in Lahore in 1924.
• After 1938 they were renamed as National Games.

International Level Competitions

(i) Individual Competitions:

All National Sports Federations conduct the various International Competitions Junior, Youth and Senior
Championships Under the aegis of World Body.

(ii) Multi Discipline Competitions:

(a) Asian Games (1951)

• The Asian Games is a multi-disciplinary sports event held once in every 4 years.
• Athletes from all Asian Countries Participate in this event.
• It is recognized by the International Olympic Committee (IOC).

(b) Commonwealth Games

• They are an International multi – sport event involving athletes from the commonwealth of
nations.
• It is held in after every 4 years.
• The event was first held in 1930 and the last edition of Commonwealth Games was held in Gold
Coast, Australia.
(c) Olympics

• Olympic Games involves summer and winter sports competitions in which thousands of athletes
from around the world participate.
• It is considered the world’s foremost sports competition with more than 200 nations
participating.
• It is held in every 4 years.
• First Modern Olympic Games were held in 1896 at Athens.

Khelo India Program

Introduction:

• The Khelo India Games were introduced to develop the

sports culture in India at the grassroot level.
• The clearly states to establish India as a great sporting
nation.
• Playing sports inculcates team spirit, develops strategic and
analytical thinking, leadership skills, goal setting and risk taking.
• It’s time we inspire young talent, give them top notch infrastructure and training of the highest
level. We need to inculcate a strong spirit of participation in sports that enables players to
demonstrate their true potential.

Inauguration:

• The inaugural Khelo India Games were named as the Khelo India School Games.
• These games were held from 31st January to 8th February 2018 in New Delhi.
• In the age category of under 17 years, 16 disciplines were contested in the competition.
• They included Archery, Athletics, Badminton, Kho Kho, Kabaddi, Judo, Football, Gymnastics,
Boxing, Shooting, Volleyball, Swimming, Wrestling, Hockey and Weightlifting.
• The even got much popularity as 5000 students from 29 states and 7 Union Territories
participated.
• The second edition of Khelo India School Games was held as Khelo India Youth Games.
• These games were held January 9 to January 20, 2019 in Pune, Maharashtra.
• The third edition of Khelo India School Games was held as Khelo India Youth Games.
• These games were held January 10 to January 22, 2020 in Guwahati, Assam.

Vision:

• Development of sports culture to achieve sporting excellence in the country.

Mission:

• Many holistic developments of children and youth community is the major concern of Khelo
India Scheme.

Objectives:

• To create inspirational value amongst budding players in the country. There is no dearth of
sporting talent in our nation. The budding athletes need encouragement to excel in the field of
sports.
• To create platform for talent identification. The main objective of Khelo India is to identify the
talent of all levels. Once the talent is found, training can be given to excel in field of sports.
• To benchmark technical conduct of the game with international standards. Special emphasis will
be given to improve the technical conduct.
Components Of Khelo India
• Development of Play field: This component includes preparation of a national inventory of
playfield and sports infrastructure by Govt. of India and development of play fields at various
state and district levels.
• Community Coaching Development: The significance is given for skill developments and
certification system for sports coaching. At the grass-root level the Physical Education teachers
must be educated and trained for coaching.
• State Level Khelo India Centers: This involves supporting better utilization of sports
infrastructure in
• relation to the States / Union Territories.
• Annual Sports Competitions: It must be organized to provide platform for children to exhibit
their talent of sports.
• Talent Search and Development: For the selection of the prize winners for the scheme, a talent
identification committee is instituted to spot and identify talent with the help of globally
accepted scientific methods.
• Utilization and Creation of Sports infrastructure: The aim is to provide sports infrastructure and
its utilization across the nation.
• Physical Fitness of School going children: This aims to develop physical education curriculum by
adding physical activities in the schools. A method will made to measure the physical fitness
levels of children.
• Support to regional and national sports academies: This component takes care of providing
resources under Public Private Partnership.
• Development of sports for women: More significance will be especially for women participating
in sports. The emphasis on sports disciplines where women participation is limited will be
encouraged.
• Development of sports for children with special needs: They will be given more opportunities
to train and complete in the sports. SAI will be creating sports infrastructure for persons with
disabilities.
• Sports for peace and development: Under the special package for J&K, the Govt. of the India is
providing funds of up to Rs. 200 crores for enhancement of sports facilities in the state.
• Promotion of rural/indigenous sports in the country: To spread sporting culture in the country
significance will be given to rural games.
 UNIT - 2
Olympic Value Education
Ancient Olympics
• It began in 776 BC in Olympia Valley.
• The Ancient Olympic Games were mainly a part of a religious festival in the honour of God Zeus.
• There was a series of athletic competitions held every four years at the sacred site of Olympia.

Modern Olympics
• The Modern Olympic Games are leading international sporting events in which thousands of
athletes from around the world participate in variety of competitions.
• The first modern Olympic Games were held on Sunday 24th march 1896 in the Panathenaic
Stadium in Athens (Greece).

Objectives Of Modern Olympics

• The main objective of Olympic Games is global unity & sporting friendship.
• To develop the spirit of patriotism and brotherhood in players.
• To pay attention towards physical education and games in all countries.
• To develop the personality, character and health among the youths.

Founder
The credit of starting modern Olympic Games goes to a Frenchman named Baron Pierre De Coubertin
who dream up this ambitious project which was inspired by Ancient Olympic.

Olympic Symbols
Olympic Motto
The Olympic Motto is inscribed under the emblem which
consists of three Latin words – CITIUS, ALTIUS & FORTIUS
which means Run Faster, Jump Higher & Throw Stronger.

The word TOGETHER was also included in the Olympic motto

from the 2020 Olympics.

Flag & Rings (1920)

• Baron Pierre de Coubertin designed the flag around 1913.
• The flag has not border and displays five
interlocking rings in the centre on a plain white
background which show the sporting unity and
friendship of all people?
• It represents Five continents with different colours:
o Blue represents Europe
o Black represents Africa
o Yellow represents Asia
o Green represents Australia
o Red represents America
Olympic Oath
• Baron Pierre de Coubertin wrote the oath.
• First time it was introduced in 1920 Antwerp games.
• Every athlete promises to play fairly and obey all of the Olympic rules.
• One athlete from host country takes the oath at the opening ceremonies on behalf of all
athletes by holds a corner of the Olympic Flag.

Olympic Torch Relay

• The torch was first introduced in 1936 in the Berlin games.
• Modern Games are opened officially by runners carrying a burning torch from the Temple of
Zeus.
• During the opening ceremony, the last runner carries the torch into the Olympic Stadium.
• The flame is then lit from the torch and stays lit until it is extinguished in the closing ceremony.
• It symbolizes Olympic traditions being passed from one generation to the next.

Olympic Flame
• The flame was first introduced in 1928 Games.
• During Ancient Games, the sun rays were used to light the flame.
• In Modern Games, the torch is used to light the flame.
• It symbolizes “the light of spirit, knowledge and life”.

Olympic Creed
• The Olympic creed is also known as the Olympic massage.
• It has appeared on the scoreboard of every modern Olympic Games during the opening
ceremony.

Olympic Ideals, Objectives and Values

• The main objective of Olympic Games is global unity.
• Baron Pierre de Coubertin explained the objective in his speech at 1908 Olympic Games as
“The most important thing in the Olympic Games is not winning but taking part. The essential
thing in life is not conquering but fighting well”.
• It shows the impotence of Physical training and develops the health and produces the better
citizens.

Special Olympics
• It was launched in 1961 Eunice Kennedy.
• She made commitment for not only making rules and regulations for dealing mental disabilities
but to bring mental retardation out of the darkness.
• The world’s first special Olympic Games were held in July, 1968 in Chicago.

Mission
• The mission of Special Olympics is to provide sports training to children with intellectual
disabilities throughout the year.
• Mainly emphasis is given to continue opportunities to develop physical fitness.
• The other qualities like to demonstrate courage, experience opportunities to developed.

Vision
• The Special Olympics inspire the children with intellectual disabilities to live life in a better way.
Importance Of Special Olympics
• With active participation in sports, the people with intellectual disabilities improve strength,
abilities and success.
• It given opportunity to show the skills and dignity of people with intellectual disabilities.
• It promotes togetherness.
• It improves confidence and health.
• It brings together a large and inclusive community of athletes, supporters and families, coaches,
volunteers and many others.
• It works without thinking about gender, race, religion, economic or education level.
• Special Olympic have the ability to unite all walks of life.

International Olympic Committee (IOC)

• It was created by Coubertin in 23 June, 1894.
• The IOC is the governing body of Modern Olympic Games.
• It supports and promotes participation in sports all over the world for building a peaceful world
without discrimination.
• Headquarter in Switzerland.

Main Function Of IOC

• The venue where the Olympic games will be organized is decided by this committee.
• The promotion of sports / games.
• To promote Sports Ethics & Fair Play.
• Making & regulation for smooth functioning of games.
• Fight against doping.
• Fight against political abuse of sports & athletes.
• Fight against any form of discrimination affecting the Olympic Movement.
• Encourage & promotion of women in sports.

International Para Olympic Committee (IPC)

• It was created in 22nd September 1989 in Germany.
• It is the International governing body of sports which deals with Disabled athletes.
• To enable Paralympic athletes to achieve sporting excellence and inspire & excite the world.
• It supervises the Para Olympic Summer & Winter Games.
• It has 161 National Para Olympic Committees and 4 disability specific sports federations.

The World Anti-Doping Agency (WADA)

• It was created in 10th November 1999 in Lausanne.
• To promote and coordinate the fight against doping in sport internationally.

World Olympians Association (WOA)

• It is an independent global organization representing Olympians.

• It was established in 1994 at Paris in the Centennial Olympic Congress by the president
Samaranch.
• The WOA was founded to involve nearly 100,000 Olympians around the world in the activities of
the Olympic movement.

Indian Olympic Association (IOA)

• It was created in 1927 and affiliated by IOC.
• It was created by Sir Dorabji Tata & Dr. A.G Noehren.
 • The selection of National Teams is done by such Sports Federations and they recommend to
IOA.
• It sends the Indian Contingent for Olympic Games, Commonwealth Games, Asian and South
Asian Games.

Objectives Of IOA
• Development & promotion of Olympic Movement.
• To obey and protects the rights of IOC.
• To encourage the youths for physical, moral & cultural education.
• To take strict actions against misbehaviour.
• To create national Olympic academies & museums related to Olympic.
• To oppose the discrimination on ground of races, religion, gender, caste & colour.

UNIT - 3
Physical Fitness, Wellness & Lifestyle
Physical Fitness
• It is the capacity to do the work without any fatigue and after doing his work he has more power
to do some more work.
• It is a combination of qualities that enable a person to perform well in vigorous physical
activities.
• Physical fitness is the ability to perform the task effectively & efficiently.
• Being physically fit, a person can enjoy the leisure time, be healthy and emergency situations.

Wellness
• Wellness is the state of being healthy and free from all the diseases.
• It refers to man’s capacity of spending a good balanced life.

Lifestyle
• It means the manner or style in which a person lives.
• It can be healthy or unhealthy based on many factors like food choices, activity level and
behaviour.

Importance Of Physical Fitness & Wellness

1. Quality of Life

• Improve the quality of life by regular exercises & fitness.

• A physically fit person can manage the routine work efficiently without getting fatigued.
• Easily tackle any difficult situation on his way.
• It also possesses the qualities like good human relations, maturity & self-respect.

2. Prevention from Diseases:

• Regular fitness exercises can prevent many diseases specially related to heart.
• Take personal responsibility for the health by avoiding such health risks like eating junk food,
tobacco use and less workouts.
3. Harmonious Growth and Development:

• Regular training can improve the efficiency of various organs which can be beneficial for the
sports person.

Importance Of Lifestyle
• Improves physical fitness: Regular exercise is defined as physical activity done for the purpose
of getting physically fit.
• Prevention of health problems: A healthy lifestyle keeps us free of diseases like hypertension,
diabetes, cardiac problems etc. can be prevented through healthy lifestyle.
• Development of mental health: It affects how think, feel and act and sometimes it determines
how handle the stressful situation especially in the field of physical education so it developed
only through a healthy lifestyle.

Components of Physical Fitness

1. Strength:

• The ability to do things that need a lot of

physical or mental effort and it is the amount
of force a muscle of muscle group can exert.
• There are two types of strength:
o Dynamic Strength
o Static strength

2. Speed:

• It is the ability to move the body as fast as possible.

• Different sports skills require different fast movements like short distance running, shot-putter
body across the throwing circle, running between wicket.

3. Endurance:

• It is the ability of the body to work for a longer time without getting fatigued or tired and usually
measured by the no. of repetitions like no. of sit-ups in 1 min. and no. of curling.
• Two types of endurance:
o Short Term Endurance
o Long Term Endurance

4. Flexibility:

• It is the range of movements of joints.

• The individual who has proper flexibility, can perform his work very easily.
• Two types of flexibility:
o Passive Flexibility
o Active Flexibility

5. Coordinative Abilities:

• It manly depends on Central Nervous System.

• It is used in the place of ‘Agility’ which is difficult to explain.
• The neuro-muscular coordination mainly dependent factor for coordinative abilities.
Components Of Wellness
1. Physical Wellness

• It involves the ability to do daily tasks.

• Do vigorous physical activities like swimming,
sprint races etc.
• Adopt healthful habits like routine checkups, a
balanced diet, exercise etc.
• Avoid destructive habits like consumption of
tobacco, drugs, alcohol etc.

2. Social Wellness:

• It creates the ability to interact with people around them that include family and friends.
• Involves the quality of good communication skills, sympathy, cooperation and helpfulness which
makes a person well adjustable in the society.

3. Emotional Wellness:

• It is the ability to understand ourselves and cope with challenges of life.

• To control stress, anxiety and to express comfortably.
• Share feelings of anger, fear, sadness, joy, love and happiness to become a well adjustable in
family and society.

4. Intellectual Wellness:

• It helps in acting quickly and correctly in any situation of life.

• It is the ability to think critically and make sound decisions.
• For maintaining it we should try to expand our knowledge & improve our skills.

5. Spiritual Wellness:

• It is the ability to establish peace and harmony in our lives.

• Do meditation or perform prayer and always given respect to religion that directs to have
positive attitude towards life.
• It makes a person ethically, morally and spiritually sound.

6. Nutritional Wellness:

• Proper nutrition & a balanced diet are vital components for maintaining healthy lifestyle.
• Avoid fried, junk and fast food.
• Adopt fresh fruits, green vegetables, drink plenty of sugar-free liquids.

Preventing Health Threats Through Lifestyle Change

Health threats like cancer, diabetes, hearts related diseases, blood pressure, obesity, depression, and
thyroid etc. can be minimized by the following facts:

1. Regular Physical Workout:

• Be in regular exercise for at least 60 min. per day

• It helps to prevent the body from various diseases.
• Do stretching exercises, running, yoga, recreational activities etc.
• Prefer only stairs instead of elevators even walking is best instead of motor bike.

2. Healthy Eating Habits:

• Adopt good eating habits that keep us away from dangerous diseases.
 • It promotes Growth & Development in children, maintains body functioning in adults.
• Take healthy diet which includes fresh vegetables, fruits, sprouts and whole grain cereals etc.

3. Control Use of Electronic Devices:

• Excessive use of these devices can reduce the physical activity and increase the consumption of
dangerous food & beverages.
• It also leads to a sedentary lifestyle.
• Devices as TV, mobile and computers use them for at least 2 hrs. a day.

4. Quit for Bad Habits:

Smoking:

• Lifestyle should be smoke free.

• It leads to increase the B.P and disease of stroke or coronary artery.

Alcohol:

• Drinking leads to damage the liver, ill health and premature death.
• Alcoholism has the ability to destroy social or family relationship.

Drugs:

• It increases the risk of cardiovascular diseases, psychological & hormonal disturbance.

• It affects the personal health and also family, friends and communities.

5. Adequate Rest and Sleep:

• Take proper rest keeps us energetic and rejuvenate.

• Our bodies need proper time for rest & sleep to recover from daily stress.
• It helps in repair the damaged tissues.
• Enjoy sound sleep of at least 7-8 hours to be relaxed.

6. Periodical Medical Check Up:

• It should be a part of healthy lifestyle when a person the age of 40 years.

• It leads to detect the diseases timely and cure easily.
• It includes the check-up of Sugar Level, Cholesterol Level and Blood Pressure.

Components of Health-Related Fitness :

There are following components of health-related fitness :

• Body Composition
• Cardio-respiratory Endurance
• Flexibility
• Muscular Endurance
• Muscular Strength
 UNIT - 7
Test, Measurement & Evaluation
Test
A test is a tool to evaluate the skill, behavior, knowledge, capacities of an individual or a group.

Measurement
It is a tool through which a player’s level of performance as fitness, ability, knowledge and skill are
measured. Such as speed in seconds, weight in pounds, height in inches etc. are measured in specific
units.

Evaluation
• “It is a systematic determination of a subject’s merit, worth and significance, using criteria
governed by a set of standards.”
• “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.”

Body Mass Index (BMI)

Body mass index is a measure of Body fat. It is used to learn about a person’s weight according to hi
height and it is calculated by the BMI formula:

Body Mass Index (BMI) = Weight of body / Height x Height

= Weight in kg / Height in meter

Categories Of Body Mass Index (BMI)

Through the category of BMI, one can determine whether he is required to reduce or increase the
weight for being a physically fit.

Category BMI

• Underweight < 18.5

• Normal weight 18.5 – 24.9
• Overweight 25.0 – 29.9
• Obesity Class I 30.0 – 34.9
• Obesity Class II 35.0 – 39.9
• Obesity Class III > 40

Waist – Hip Ratio

• It is an important tool to measure the fat around the waist and hips. It is calculated on the basis
of the following formula:

Waist-hip ratio = Circumference of waist / Circumference of hips

• The circumference around hips is measured by tape keeping in mind that it’s the widest.
• The waist circumference in measured around belly button or just above it.
Importance Of Test, Measurement & Evaluation:
• To know about the progress: Both physical education instructors and students know the
progress level of achievement so that they can enhance the level of progress. If student is not
aware of their level, they may fail to enhance the progress level.
• Ranking Group: With the help of measurement the ranking of students can be done. The
classification of the group can lead to better group performance.
• For Motivation: Through the test, measurement and evaluation of student’s performance, he
can compare his progress level with the progress level of others so that he too can feel
motivated to achieve that level.
• To know abilities & capacities: With the help of effective tool, the teachers can come to learn
those abilities and capacities of their students which can be helpful in the preparation of
effective planning.
• Prediction of achievements: The performance can be evaluated easily with the help of test and
measurement. On the basis of present performance of students, the achievement of student
can be predicted.

Somato Types
It was used by renowned Psychologist William H. Sheldon to describe a body type on the basis of human
physique.

A. Endomorphy:

• Endomorph body type is solid and soft and it has tendency to store fat which leads to wider and
higher waist.
• The built of endomorphs is shorter with thick & short limbs.

The following are the traits of Endomorph body:

• Large build
• Round Physique
• Soft & round body
• Generally shorter
• Wide waist
• (vi) Slow metabolic rate
• (vii) Hardly lose fat

B. Mesomorph:

• A person having mesomorph physique has a

large bones and muscles.
• They possess athletic physique.
• They easily gain and lose body weight.

The following are the traits of Mesomorph body:

• Athletic Body
• Hard and tough body
• Rectangular shaped body
• Long Torso
• Narrow Waist
• Large head
• Gain fat more easily than ectomorph
C. Ectomorphy:

• A typically skinny person.

• They have a light build with small joints and lean muscles.
• Long thin limbs with stringy muscles.

The following are the straits of Ectomorph body:

• Small and delicate frame and bone structure

• Flat chest
• Small & thin shoulders
• Lean muscle mass
• Fast metabolic rate
• Narrow hips
• Finds difficulty in gaining weight

Measurement Of Cardiovascular Fitness

Harvard Step Test
I. Harvard Step Test: It is developed by Brouha and his associates in 1943.

• Purpose - of this test is to measure cardiovascular fitness.

• Equipment Required:
o Bench which is 20 inches / 50.8 cm high.
o Stopwatch
o Metronome
• Procedure:
o The athlete is instructed to step up and down on the
platform at a rate of 30 steps per minute for 5
minutes or until exhaustion occurs.
o The exhaustion is defined as when the athlete
cannot maintain the stepping rate for 15 second and this can be administered by
metronome.
o After the completion of stepping, the athlete is advised to step down.
o After this heart rate is measured between 1 to 1.5 minutes after finishing.
o The heart rate is the number of times the heart beats per minute.
o The heart rate can be measured by the method given ahead.

1. Manual Method: the heart rate can be measured from any spot on the body at which any artery is
closed is closed to the surface so that a pulse can be felt. The most common place for measuring the
heart rate is wrist and neck.

2. Monitor Method: a heart rate monitor or electro cardiogram can be used to measure more accurate
heart rate. A heart rate monitor consists of a transmitter and receiver. The heart muscles transmit an
electron signal when they contract. The transmitter then sends Ans electromagnetic signal containing
heart rate data to the wrist receiver which displays the heart rate.

• Short Form: In this form only heart rate is counted from 1 – 1.5 minutes after finishing.
• Long Form: In this form the heart rate is counted three times. Firstly form 1 to 1.5 minutes then
between 2 to 2.5 minutes, and between 3 to 3.5 minutes.

Scoring

• Fitness Index for Short Form = (100x test duration in seconds) divided by (5.5x pulse count
between 1 and 1.5 minutes).
 • Fitness Index for Long Form = (100x test duration in seconds) divided by (2x sum of heart beats
in the recovery periods).

Example of scoring fitness index

For example, the test was conducted for an individual and following reading were recorded:

Total duration of stepping 300 seconds

• 1 – 1.5 minutes = 95
• 2 – 2.5 minutes = 85
• 3 – 3.5 minutes = 75

Short form fitness score

FI Score = (100*300)/(5.5*95) = 57.4 v

Long form fitness score

FI Score = (100*300)/(95+85+75) = 58.8

Then by using following table the cardiovascular fitness is determined:

Gender Excellent Above Average Average Below Average Poor

Male Greater than 90 80-90 65-79 55-64 Less than 55

Female Greater than 86 76-86 61-75 50-60 Less than 50

Advantages:

• Requires minimal cost

• Requires minimum equipment
• Simple to set up and conduct

Disadvantages:

• Easy to perform for taller people.

• Obese cannot perform well.

II. Measurement of Muscular Strength

Kraus Weber Test
It was introduced by Kraus and Hirsch land. It consists
of six tests:

Test – 1

• Purpose: To measure the strength of the

abdominal and Psoas muscles
• Procedure: The subject lies in supine position i.e., flat on his back and hands behind his neck,
examiner holds his feet to keep him on ground and he is asked to perform one sit-up.
• Scoring: If he performs, he passes and gets 10 marks else he fails and receives 0 marks.

Test – 2

• Purpose: To measure the strength of the abdominal muscles

• Procedure: The subject lies in supine position but his knees are bent and ankles remain in touch
with his buttocks. The examiner holds the feet of the subject. After command the subject has to
roll up to sitting position.
 • Scoring: If he performs one sit-up in this condition, he passes else he fails. The distance from
spine to sitting position is marked from 0 – 10.

Test – 3

• Purpose: To measure the strength of the Psoas and lower back

• Procedure: The subject is advised to lie on supine on the table and hands to be kept behind the
neck. Then he is advised to lift the legs to 10 inches above the table.
• Scoring: If he can raise his feet 10 inches from the ground for 10 second then he gets 10 marks.
The scores are awarded keeping in mind the time for which the subject uplifts his legs.

Test – 4

• Purpose: To measure the strength of the upper back

• Procedure: The subject lies in prone position (i.e., on his stomach with a pillow under his lower
abdomen and his hands behind his neck) on the table, examiner has to press the back and trunk
of subject. The subject is advised to life the legs to 10 inches above the table.
• Scoring: If subject can raise his legs in such a condition for 10 seconds, then he gets 10 else he is
marked as per the time he maintains the desired upliftment.

Test – 5

• Purpose: To measure the strength of the lower back

• Procedure: The subject lies in prone position on the table, examiner has to press the legs and
hips of the subject. The subject is advised to life the upper body to 10 inches above the table.
• Scoring: The subject is market 10 if he uplifts his body in such a condition for 10 seconds else he
is marked for the time he maintains the desired upliftment.

Test – 6

• Purpose: To measure the strength of the back hamstring

• Procedure: It is also known as floor – touch test, measured flexibility of the trunk, subject is
asked to lean down slowly to touch the floor with finger tips for 3 seconds, bouncing or jerking is
not allowed, examiner holds his knees to prevent any bend.
• Scoring: Full 10 marks are given for complete touch. If subject is unable to touch by two inches
he is awarded 8 marks.

Measurement of Flexibility
Sit and Reach Test
• Purpose: The main aim of sit and reach test is to
determine flexibility of an individual.
• Equipment Required: A wooden sit and reach box.
• Method:
o The subject advised to sit on floor with legs
stretched out straight ahead.
o Shoes should be removed.
o The soles of the feet are placed flat against the box.
o Both knees should be locked and pressed flat to the floor.
o The palm must face the downwards and the hands-on top of each other or side by side.
o After this the subject reaches forward along the measuring line as far as possible and
holds that position for a moment.
o During the holds the distance is recorded.
o No jerky moment is allowed.
 • Scoring: The score is is recorded to the nearest centimetre or half inch ass the distance reached
by the hand.

Measurement of Muscular Endurance

600 m Run / Walk Test
• Purpose: The main aim of this test is to measure aerobic fitness of an individual.
• Equipment Required: Standard athletics track, marking cones and stopwatch.
• Method:
o There are several tests which involve running and walking to complete 600 m.
o To start, all participants line up behind the starting line.
o On the command ‘go’, the clock will start, and they will begin running at their own pace.
• Scoring: The total time taken to run 600 m is recorded.

Body Composition:
Slaughter – Lohman Children Skin Fold Formula

• It is conducted to find out body fat among the children of 8 – 10 years.

• To calculate body fat percentage skin fold measurement at triceps and calf are recorded.

Measurement Of Skin Fold at Triceps:

• Taken vertically on back of arm and in the centre of top of shoulder point (Acromial process) and
elbow (Olecranon process), using a vertical pinch.
• Arm should be relaxed with palm of hand facing forward.

Measurement Of Skin Fold at Calf:

• The subject is advised to place the foot on char at approx. 90 degrees.

• Then a vertical pinch parallel to long axis of leg is given.
• At the larges circumference of calf and on medial surface of calf skin fold measurement is taken.

Boys: % Body fat = 0.735 (triceps + calf) + 1.0

Girl: % Body fat = 0.610 (triceps + calf) + 5.1

Components of Health-Related Fitness :

There are following components of health-related fitness :

• Body Composition
• Cardio-respiratory Endurance
• Flexibility
• Muscular Endurance
• Muscular Strength

1. Body Composition: The body composition means the amount of fat-free 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 per cent, respectively. Various methods for measuring body composition
can be used by individuals, such as under water weighing, skin fold measurements and anthropometric
measurements. It means that for health-related fitness an individual should have ideal body weight and
fat percentage.
2. Cardio-respiratory Endurance : It is the maximum functional capacity of the Cardio-respiratory
system to carry on the work or physical activity involving large muscle group over an extended period.
3. Flexibility : Flexibility is an important component of health-related fitness. It 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 muscle group 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 against
some form of resistance in a single effort.

UNIT - 8
Fundamentals Of Anatomy, Physiology & Kinesiology
Anatomy
• Anatomy is the scientific study of the structure of organisms including their systems, organs and
tissues for example, the study of structure of heart is known as Anatomy of heart.

Physiology
• The working of all the systems of human body and their mutual relationship are studied. For
example, the functioning of heart is known as Physiology of heart.

Kinesiology
• The word derived from the Greek work Kinesi which means motion and Logy means study.
• Kinesiology is the study of human or non-human body movement and their roles in promoting
health and reducing disease.

Importance Of Anatomy & Physiology

• The knowledge of structure of organs: We get the knowledge of structure, shape, size, location
& weight of all the systems of body for example, length of the bones & percentage of white /
red fibers.
• The knowledge of functions of organs: Through the physiology, we get to know the function of
nervous, excretory & circulatory systems for example, capacities of cardiovascular system.
• Prevention of injuries: Through the complete knowledge of anatomy & physiology, the sports
person will prevent themselves from various injuries during sports training and competition.
• Helpful in process of Rehabilitation: The process of helping a person who has suffered as illness
or injury to restore lost skill and regain maximum self-sufficiency.
• Helpful in providing first aid: Due to sports injuries, a first aider should have the knowledge of
the human anatomy & physiology only then first aid can be provided to the wounded persons.
• Techniques and skills: While teaching different techniques & skills the structure and function of
various systems are studied in detail.
• Helpful in the preparation of Training programs: good training programs can only be prepared
if coaches basic knowledge of physiological capacities or limits of every sports person.
• Evaluation of capacity of athlete: It can be done with the knowledge anatomy of physiology, to
judge the vital capacity of respiratory system.
Importance Of Kinesiology
• Improved performance: As kinesiology deals with study of analyzing movements which helps in
improving sports performance as it helps in correcting the movement.
• Safety: Kinesiology helps in designing movement experiences that avoid injuries and it also
helps in designing safety equipment.
• Helps in developing motor skills: It helps in developing the motor skills and specialized sports
skills that helps in better sports performance.
• Rehabilitation: After a injury a person requires to perform correct therapeutic exercises which
are developed through the knowledge of kinesiology and it helps the ailing muscles.

Skeletal System
• It supports and protects the body.
• This system is composed of connective tissues including bone, cartilage, tendons and ligaments.

Joint
• A joint is the connection made between bones in the body which link the skeletal system into a
functional whole.

Functions Of Bones
• Support: Bones a given support and stability to
the whole body.
• Protection: Bones protect some soft and delicate
organs of our body e.g. brain is protected by skull
and the heart is protected by ribs.
• Giving shape to the body: Bones give shape to
the body. A person’s height depends on bones.
• Movement: Bodily movement is carried out by
the interaction of the muscular & skeletal system.
The bones act as levers to make body possible to
move.
• Formation of RBC: RBC’s build in the marrow of
bones an average of 2.6 million.
• Storage of minerals: There are such bones that
provide minerals such as calcium & phosphorus
to the body which is very useful.

Classification Of Skeletal System

Long Bones

• These work as long as wide and they work as levers.

• These are situated in upper and lower limbs as
shoulders, hands, hips and legs.
• Femur is the longest bone in the body.

Short Bones

• The bones are short and cubed shaped.

• These are found in wrist and ankle.
Flat Bones

• Flat bones have broad surfaces that protect the organs.

• These are found in upper limbs as skull & ribs.

Irregular Bones

• These bones have some special shape.

• They are 26 irregular bones which are found in spines.

Classification Of Joints:
Immovable Joints (Fibrous)

• These are also known as fixed joints because they are

joined together through tissues and
• No movement is possible,
• They are found in skull and face.

Slightly Movable Joints (Cartilaginous)

• In these bones, the surfaces of bones are separated

by some intervening substances.
• Only slightly movement is possible.
• They are found in spine and also known as
cartilaginous joints because they are joined by cartilage.

Freely Movement Joints (Synovial)

• They are also known as synovial joints because each contains synovial fluid which helps in
decreasing
• friction among joining of bones and they can move to a greater extent.

Classification Of Freely Movement Joints

1. Ball and socket joint: These joints are formed in which
the rounded head of one bone fits into the hollow of
cup-shaped socket of another bone such as Shoulder
and Hip joint.
2. Gliding joint: It allows for gliding movements between
flat surfaces as the surfaces slide over one another and
the movement depend on the ligaments such as joints
of wrist (Carpal Bones) & the ankle (Tarsal Bones).
3. Hinge joint: In hinge joint one end of the joining bone
is concave and the other is convex shaped. They joined
in a way that the movement is possible in one plane. It
is found in elbow joint.
4. Pivot joint: The movement is restricted to rotational
only and one bones turns around on another bone. It
is found in neck.
5. Condyloid joint: It is similar to hinge joint but it moves
in two planes. It is found in wrist.
6. Saddle joint: The joining bones of this types of joints
has opposing ends as concavo-convex that permit
movements in all directions except axial rotation. It is
found in thumb.
Properties Of Muscles
All muscle cells share several properties:

Contractility

• The quality or capability of muscles to forcefully

shrinking or shorten.
• Muscles carry out one highly specialized function that
is known as contraction.
• Actin and myosin filaments are structure to produce
muscular contraction.

Excitability

• The property of a muscle fibre is excitability that

enables the muscles to respond to any kind of
stimulation.
• The ability of a nerve or muscle cell to react to an
electric stimulus is known as muscular excitability.

Extensibility

• It is the ability of the muscle to stretch maximally without tearing from normal resting length
and beyond to a limited degree.

Elasticity

• It means that if muscles are extended, they shrink to their original resting length.
• The ability of a nerve or muscle cell to react to an electric stimulus is known as muscular
excitability.

Functions Of Muscles:
• Skeletal Muscles Create Movement: For all the larger of smaller movements, the central
nervous system directs the muscles to contract and relax according to the need of the situation.
• Maintains Good Posture: To keep the body in correct posture the muscles are attached with the
bones through ligaments and tendons which also maintains the balance and coordination of the
body.
• Pumps Heart: Cardiac muscles are responsible for pumping the blood from the heart into the
bungs to pick up oxygen, receiving blood back from the lungs and then pumping it to the various
arteries of the body.
• Process Of Inhalation & Exhalation: The whole respiration process depends on inhalation and
exhalation which is done by intercostal muscles through this oxygen is provided to the body.
• Helps In Digestion: Smooth muscles of organs like stomach and intestine help the digestive
system in the process of digestion of food.
• Heat Generation: It is very important in cold climates. Due to high metabolic rate muscles
produce great amount of heat in the body.
• Protect Organs & Bones: It protects the bones & organs by absorbing shocks and reducing
friction in the joints such as muscles in the torso protect the internal organs at the front, sides,
and back of the body.
Structure Of Muscles
Smooth, Non-Striated Muscles
• This type of muscle is innervated from
autonomic nervous system and generally
contracts involuntarily. They are generally
found in the walls of digestive tract, trachea,
bronchus etc.

Cardiac Muscles
• It is found only in heart. Cardiac muscle works just like striated muscle fibre. It contracts
rhythmically and automatically wherever striated muscle can contract voluntarily.

Striated Skeletal Muscles

• The fibres of skeletal muscle are cylindrical in shape. These muscles fibres have alternate light
and dark bands.

Respiratory System
• Your respiratory system is the network of organs and
tissues that help you breathe.
• This system helps your body absorb oxygen from the air
so your organs can work.
• It also cleans waste gases, such as carbon dioxide, from
your blood.
• Common problems include allergies, diseases or
infections.

Upper respiratory tract: Composed of the nose, the pharynx, and the larynx, the
organs of the upper respiratory tract are located outside the chest cavity.

• Nasal cavity: Inside the nose, the sticky mucous membrane lining the nasal
cavity traps dust particles, and tiny hairs called cilia help move them to the
nose to be sneezed or blown out.
• Sinuses: These air-filled spaces alongside the nose help make the skull lighter.
• Pharynx: Both food and air pass through the pharynx before reaching their
appropriate destinations. The pharynx also plays a role in speech.
• Larynx: The larynx is essential to human speech.

Lower respiratory tract: Composed of the trachea, the lungs, and all segments of
the bronchial tree (including the alveoli), the organs of the lower respiratory tract are
located inside the chest cavity.

• Trachea: Located just below the larynx, the trachea is the main airway to the
lungs.
• Lungs: Together the lungs form one of the body’s largest organs. They’re
responsible for providing oxygen to capillaries and exhaling carbon dioxide.
• Bronchi: The bronchi branch from the trachea into each lung and create the
network of intricate passages that supply the lungs with air.
• Diaphragm: The diaphragm is the main respiratory muscle that contracts and
relaxes to allow air into the lungs.
Types of Respiration
External Respiration

• diffusion of gases between the alveoli and the blood of the pulmonary capillaries.

Internal or Tissues Respiration

• diffusion of gases between the blood of the systemic capillaries and cells.

Functions of Respiratory System

• To provide oxygen to blood
• Removal of waste products from the body e.g., CO2
• Maintain body temperature
• It affects circulation of blood

Function and structure of Circulatory system

• The circulatory system, also called cardiovascular system, is a vital organ system that delivers
essential substances to all cells for basic functions to occur.
• Also commonly known as the cardiovascular system, is a network composed of the heart as a
centralised pump, bloods vessels that distribute blood throughout the body, and the blood itself,
for transportation of different substances.

Functions
• Transport of gases, nutrients, electrolytes,
wastes, hormones

Heart
• Layers - myocardium, endocardium,
epicardium
• Chambers - left and right atria, left and right
ventricles
• Blood vessels - arteries (oxygenated blood),
veins (deoxygenated blood)

Blood vessels
• Arteries, veins, capillaries
• Hierarchy: Heart -> arteries -> arterioles -> capillaries [gas exchange - oxygenated blood
becomes deoxygenated] -> venules -> veins -> heart

Type of Circulatory System

• Pulmonary - superior and inferior vena cava (with deoxygenated blood) -> right atrium -> right
ventricle -> right and left pulmonary artery -> capillaries of each lung (oxygenation of the blood)
-> pulmonary veins -> left atrium -> systemic circulation
• Systemic - left atrium -> left ventricle -> aorta and all of its branches -> capillaries -> veins ->
superior and inferior vena cava -> pulmonary circulation
• Coronary - ascending aorta -> right coronary artery -> right marginal branch, posterior
interventricular artery, left coronary artery -> anterior interventricular branch (anastomoses
with the posterior branch), circumflex artery
Blood
• Plasma with cellular components:
• Erythrocytes (red blood cells) - contain hemoglobine and carry oxygen throughout the
blood vessels
• Leukocytes (white blood cells) - immune system cells
• Thrombocytes (platelets) - coagulation cells

Function of Heart:
• Systemic Circulation :- It circulates the pure blood to all parts of the body. This is called systemic
circulation.
• Pulmonary Circulation :- It carries the impure blood from all parts of the body to the lungs for
purification. This is called pulmonary circulation.
• Arteries :- Arteries are blood vessels that take blood away from the heart, except for pulmonary
artery, which carries deoxygenated blood from the heart to the lungs.
• Veins :- Veins are blood vessels that return blood to the heart.
• Capillaries :- Exchange of material take-place in capillaries.
• Blood :- Blood is a special mixture of fluid which acts as a medium of transporting nutrients and
gases from one part of body to another.

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

Types of Equilibrium
1. Dynamic Equilibrium 2. Static Equilibrium

Dynamic Equilibrium
• 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.
• The equilibrium is maintained by bringing the CG down.

For example,
• in a sprint start, the body weight is ahead of the supporting foot but before 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. While climbing up a hill the climber bends forward so that he does not fall.

Static Equilibrium
• 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.

Centre of Gravity
• Centre of gravity is that point in a body or system around which its mass or weight is evenly
distributed or balanced and through which the force of gravity acts.
• The center of gravity is fixed, provided the size and shape of the body do not change.
 EXAMPLE QUE. :-
UNIT 1

Q.1. “Physical Education is the sum of changes in an individual caused by experience centring motor activity” who said this?

(a) Prince martin (b) Millions (c) Charles Butcher (d) Cassidy

Q.2. “Physical Education is the sum of men’s physical activities selected as to kind and conducted as to outcomes” who said
this?

(a) [Link] (b) Charles A Butcha (c) Williams (d) J.B. Nash

Q.3. How many objectives of physical Education are there?

(a) Four (b) Five (c) Three (d) Six

Q.4. What is the aim of physical Education?

(a) Physical development (b) Motor development (c) Mental Development (d) All Round development

Q.5. Sports management is based upon...?

(a) Efficient and Talented officials (b) Smart and clever officials (c) Weak and Greedy officials (d) None of these

Q.6. For A Reporter What Qualities are desired most?

(a) Sweet Speaking skills (b) Soft Speaking skills (c) Excellent Speaking skills (d) Beautiful Personality

Q.7. What is the scope of Coaching?

(a) Social Parks (b) Sports Clubs (c) Hotels (d) All of the above

Q.8. Thomas cup is Related to which Game?

(a) Hockey (b) Judo (c) Badminton (d) Football

Q.9. Where was first khelo India Games held?

(a) Mumbai (b) Delhi (c) Hyderabad (d) Kolkata

Q.10. Which state of India stood just in khelo India Games in 2018?

(a) Delhi (b) Punjab (c) Kerala (d) Haryana.

Q.11. How many sports discipline is there in khelo India Games?

(a) 12 (b) 14 (c) 16 (d) 18

Q.12. When was the first khelo India Games held?

(a) 2016 (b) 2018 (c) 2017 (d) 2019

Q.13 What is the primary goal of Physical Education ?

(a) Increase productivity (b) Decrease productivity (c) Improve academic scores (d) Improve professional relationships

Q.14 Khelo – India strives to promote …..

(a) Sports for one as well as ‘sports for all

(b) Sports for all as well as Sports for excellence

(c) Sports for one as well as sports for many

(d) Sports for development as well as sports for excellence

UNIT 2

Objective Type Questions (1 Marks Each)

Q.1. The Paralympic games are organised after the completion of:

(a) Asian Games (b) SAF Games (c) Olympic Games (d) Common wealth Games

Q.2. IOC was formed in

(a) 1886 (b) 1894 (c) 1892 (d) 1880

Q.3. Ancient olympic Games wart organised in the honour of good.

(a) Hercules (b) Theodosius (c) Poseidon (d) Zeus

Q.4. How many rings Olympic symbol has

(a) Three (b) Two (c) Five (d) Four

Q.5. Where is the headquarters of IOC?

(a) New York (b) Switzerland (c) Paris (d) France

Q.6. Who is the first president of Indian Olympic Association (IDA)

(a) Sir Dorabji tata (b) Jawaharlal Nehru (c) Sardar Vallabh Bhai Patel (d) M.K. Gandhi

Q.7. When was IOA Established?

(a) 1937 (b) 1935 (c) 1925 (d) 1927

Q.8. When was the first special Olympics held?

(a) 1966 (b) 1968 (c) 1970 (d) 1972

Q.9. Who is known as the father of modern Olympics?

(a) Prof Jigoro kano (b) Sir Dorabji Tata (c) P.B.D. Coubertin (d) Joc Roges

Q.10. Where 2020 Olympics are scheduled

(a) Los angles (b) India (c) Mexico (d) Tokyo

Q.11 Where can the ruins of the birthplace of Olympic games be found?

(a) Florence, Italy (b) Paris, France (c) Olympia, Greece (d) Berlin, Germany

Q. 12 When was the first Olympics held?

(a) 1996 (b) 1894 (c) 1896 (d) 1900

Q. 13 When did women participate in the games for the first time?

(a) 1900 (b) 1880 (c) 1904 (d) 1888

Q.14 Which of the following values are a part of Olympic values?

(a) Friendship and Solidarity (b) Fair Play (c)Peace and Equality (d) All of these

Q. 15 Which of the following are the positions in the IOA board for which the elections are held?

(a) President and Senior Vice President

(b) Secretary General and Treasurer

(c) One representative elected out of the Athletes

Commission

(d) All of the above

UNIT 3
Q.1. How many components do physical fitness have?

(a) Five (b) Four (c) Three (d) Six

Q.2. What is another name of synchronisation?

(a) Speed (b) Coordination (c) Strength (d) Endurance

Q.3. What is the suppleness called in another words?

(a) Speed (b) Strength (c) Endurance (d) Flexibility

Q.4. The percentage of fat, bone, water and muscle in human body is called.

(a) Muscular endurance (b) Muscular strength (c) Body composition (d) Flexibility

Q.5. The ability to overcome resistance for longer duration is called:

(a) Speed (b) Strength (c) Endurance (d) Flexibility

Q.6. The ability of body to execute movements with greater amplitude or range is called:

(a) Strength (b) Flexibility (c) Body composition (d) Stamina

Q.7. The ability to overcome resistance is called:

(a) Muscular strength (b) Muscular Endurance (c) Flexibility (d) Body composition

Q.8. The aim of heath related fitness is to prevent.

(a) Power (b) Way (c) Capacity (d) Diseases

Q. 9 What is wellness?

(a) It is the state of being healthy and free of diseases.

(b) It is the state of being healthy and happy.

(c) It is the state of being happy and fit.

(d) It is the state of being fit and content

Q. 10 Mental wellness focusses on :

(a) Improving creativity (b) Mental alertness (c) Motivation to learn (d) All of the above

UNIT 7

Q.1. Which of the following body type like a pear shape?

(a) Endomorph (b) Mesomorph (c) Ectomorph (d) None of the above
Q.2. Which of the following body type like a round shape?

(a) Endomorph (b) Mesomorph (c) Ectomorph (d) None of the above

Q.3. Which of the following body type like a slim shape?

(a) Endomorph (b) Mesomorph (c) Ectomorph (d) None of the above

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

Q.5. Which of the following type of people good for adventure activity?

(a) Ectomorph (b) Mesomorph (c) Endomorph (d) None of the above

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

Q.7. What is the full form of B.M.I.?

(a) Body Management Index (b) Body Meld Index (c) Body Mass Index (d) Body Motivation Index

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

UNIT 8

Objective Type Questions (1 Marks Each)

Q.1. Anatomy is the study of—

(a) Application of the Principles (b) Study of movement (c) all systems of humanbody and their mutual relationship

(d) structure, shape, size and weight of all the organs of the body

Q.2. It provides protection to vital organs of the body—

(a) Respiratory system (b) Muscular system (c) Skeletal system (d) Cardiovascular system

Q.3. Sesamoid bones are found in—

(a) Shoulders (b) Patella (c) Wrist (d) Thigh

Q.4. This joint facilitates turning and twisting movements—

(a) Hinge joint (b) Pivot joint (c) Gliding joint (d) ball and socket joint
Q.5. Ball and Socket joint is situated at—

(a) shoulder (b) wrist (c) neck (d) knee

Q.6. Contractability is one of the properties of the—

(a) skeleton (b) muscle (c) Respiration (d) blood

Q.7. Number of bones in an-adult human body are approximately—

(a) 215 (b) 210 (c) 218 (d) 206

Q.8. Alveoli are situated in the—

(a) Bone marrow (b) heart (c) Lungs (d) voluntary muscles.

Q.9. 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

Q.10. Stroke volume × heart rate =

(a) heart rate (b) second wind (c) tidal volume (d) cardiac output

Q.11. Which is the main artery of circulation of pure blood to the body—

(a) pulmonary (b) Aorta (c) trachea (d) sarcolemma

Q.12. Fast twitch fibres are of which colour—

(a) white colour (b) red colour (c) blue colour (d) skin colour

Q.13. Which is the function of heart from the following—

(a) Systemic circulation (b) Pulmonary circulation (c) Regulation of heart beat (d) All of these

Q.14. Which of the following is a symptom of second wind—

(a) faster breathing (b) suffocation in the chest (c) none of the above (d) all the above

Q.15. 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

Q.16. Static stability is important in—

(a) shooting (b) football (c) volleyball (d) Judo

Q.17. It is a point in body around which the weight is evenly distributed—

(a) Dynamic equilibrium (b) Static equilibrium (c) Centre of gravity (d) Buoyancy

Q.18. Which of the following will have greater stability—

(a) Spiking position in (b) Standing start for 1500 m race (c) stance of a golfer (d) tackling in football.

Q. 19 The study of how living systems function is called

(a) psychology (b) physiology (c) kinesiology (d) radiology

Q. 20 What are immovable joints also called?

(a) Synarthrosis (b) Amphiarthrosis (c) Synchondrosis (d) Diarthrosis

Q. 21 Which part of the human body can cover the distance around the earth twice, if laid end to end two times?

(a) D Skin cells (b) Blood vessels (c) Epicardium (d) Atriums

(ASSERTION & REASON TYPE QUESTIONS)

1. Given below are two statements, one labelled as Assertion (A) and the other as Reason (R):
Assertion (A): The social development objective of physical education is related to social skills which are helpful in
coordination.
Reason (R): During a competition, players of different regions come together on single platform.
Codes:
A) Both (A) and (R) are true and (R) is the correct explanation of (A).
B) Both (A) and (R) are true and (R) is the not correct explanation of (A).
C) (A) is true but (R) is false.
D) (A) is false but (R) is true.
2. Given below are two statements, one labelled as Assertion (A) and the other as Reason (R):
Assertion (A): All athletes get together in the stadium to participate in Olympic games and take oath in the opening
ceremony of Olympic games.
Reason (R): The country who host the previous Olympic games, its representation holds the flag and comes forward
.
Codes:
A. Both (A) and (R) are true and (R) is the correct explanation of (A).
B. Both (A) and (R) are true and (R) is the not correct explanation of (A).
C. (A) is true but (R) is false.
D. (A) is false but (R) is true.
3. Given below are two statements, one labelled as Assertion (A) and the other as Reason (R):
Assertion (A): Mental alertness os one of the major components of wellness.
Reason (R): It helps in acting quickly and correctly in any circumstances of life.
Codes:
A. Both (A) and (R) are true and (R) is the correct explanation of (A).
B. Both (A) and (R) are true and (R) is the not correct explanation of (A).
C. (A) is true but (R) is false.
D. (A) is false but (R) is true.
4. Given below are the two statements labelled Assertion (A) and Reason (R).
Assertion (A): Kinesiology is not really important in sports and physical education.
 Reason (R): Using Kinesiology, exercise methods can be evaluated and altered for better performance and safety.
In the context of the two statements given above, which one of the following is correct?
Codes:
(A) Both (A) and (R) are true and (R) is the correct explanation of (A).
(B) Both (A) and (R) are true but (R) is not the correct explanation of (A).
(C) (A) is true, but (R) is false.
(D) (A) is false, but (R) is true
5. Given below are the two statements labelled Assertion (A) and Reason (R).
Assertion (A): In the field of sports, objectives are set to decide which goals to achieve, and how to motivate and
build self-confidence to successfully achieve them.
Reason (R): Test, measurement and evaluation are not important factors involved in this process.
In the context of the two statements given above, which one of the following is correct?
(A) Both (A) and (R) are true and (R) is the correct explanation of (A).
(B) Both (A) and (R) are true but (R) is not the correct explanation of (A).
(C) (A) is true, but (R) is false.
(D) (A) is false, but (R) is true.

CASE STUDY QUESTIONS)

Shyam an athlete wants to improve his health-related fitness components. He can improve himself by adopting certain activities in his life.
Based on this case study answer the following questions.

1. Which exercise improves body posture, maintain healthy joints?

A) Flexibility exercises B) Muscular endurance C) Cardiovascular endurance D) All of these
2. Which exercise help the entire body to work for long periods of time?
A) Cardiovascular fitness B) Flexibility exercises C) Muscular Endurance D) All of these
3. Name the exercise which help the body to work for a long time without getting fatigue.
A) Flexibility exercises B) Cardiovascular fitness C) Muscular Endurance D) All of these

4. With the aim of promoting physical fitness and healthy lifestyle amongst students the Physical Education Teacher at XYZ School
plans to organize intramural competitions at school. For conducting the event he has given this assignment to the students of
class XII who have taken up Physical Education subject so that they can get first had experience of organizing events. On the
basis of given in formation answer the following questions: The work of
committee s is divided into
a) Pre, during and post b) Pre and post c) Pre and during d) During and Post

5. Nowadays, people have become very health conscious. They want to be healthy & fit. Thus, the opportunities in the health-
related careers have grown in recent years. In the health-related careers one can open up the health clubs, work as a fitness trainer,
athletic trainer, yoga trainer, physiotherapist etc. One can also enter into the field of sports medicines, sports nutrition,
rehabilitation etc. Which of the following is not an Administration Related Career in Physical Education ?
(a) Director of Sports (b) Assistant Director of Sports (c) District Sports Officer (d)Sports Commentator

6. Athletes have taken great strides all throughout this century but few can compare to those of Jesse Owens. He beat all the odds
and even went against what Hitler had in mind by taking part in the Olympics in 1936. He was a tough man who knew what he
wanted to accomplish and set out to do just that. In the summer of 1936 Jesse Owens arrived at the summer Olympics in Berlin.
Even though there was hatred all around him in Hitler’s Germany, he fought hard and won a total of four gold medals, while
Germany could only watch and grumble. One could almost see Hitler’s face as he watched a black man - who he had depicted as
anything but human in German propaganda - beat his pure-blooded Germans. Jesse Owens was a man of great strength, courage
and character. He was someone that the youth of today can look up to as a hero and a role model and in this day in age that is
quite a feat in itself. The first modern Olympic games were held in the year—
(a) 1896 (b) 1900 (c) 1904 (d) None of the above

7. Wellness refers to the ideal fitness made up of both internal as well as external components. According to WHO, “Wellness is a
state of physical, mental and social well-being and not merely the absence of disease.” According to National Wellness Institute,
“Wellness is an active process through which people become aware of and make choices towards, a more successful existence.
“Wellness is the ability of an individual to live a mentally, physically, socially and emotionally balanced life. Wellness is a
programme that leads the individual to know how he can remain fit.
Various factors which affect wellness include : (i) Heredity (ii) Physical Activities (iii) Diet (iv) Stress (v) Working and living
conditions(vi) Habits (vii) Family Relationships (viii) Spiritual Health. Wellness refers to ideal fitness made up of :
(a) Internal components only (b) External components only (c) Both internal as well as external components (d) None of these

Rama organised a workshop for the students of class 11 of a government school to have awareness on careers in physical education . Based
on this case study answer the following questions.
 8. Which means of careers in communication sector ?
A) Sports Journalism B) Players C) Physiotherapist D) All of these
9. Name the means of health-related career sector ?
A) Sports Journalism B) Physiotherapist C) Players D) Fitness trainer
10. What is the post of Primary Teachers in schools ?
A) TGT B) PRT C) PGT D) All of these

11. Testing is an important element in the field of games and sports. It is an attempt to assess the needs and capacities of the
athlete or player, with a view to help and improve the performance. With the help of test, teaching can be determined
and progress can be known. But for accurate results from a test, a teacher, coach or trainer must know the present abilities
of the athlete or player. A test should be valid, meaning it measures what it is supposed to measure and it should be
reliable, meaning it is repeatable. Testing is ................... element in the field of games and sports :
(a) An important (b) Not an important (c) Useless (d) None of the above

12. The word “Physiology” comes from the Ancient Greek Word physis, which means “nature, origin”, and logia, which
means “study of”. Physiology is the study of how living organisms perform the various functions of life. This includes
how organisms, organ systems, organs, cells and biomolecules carry out the chemical or physical functions that exist in a
living system. Physiology aims to understand the mechanisms of living - how living things work. In other words,
‘‘Physiology is the study of functions of human body’’. Human physiology studies how our cells, muscles and organs work
together and how they interact. Physiology, sometimes referred to as the “science of life”, looks at living mechanisms,
from the molecular basis of cell function to the whole integrated behaviour of the entire body. Physiologists say that
physiology is a fundamental science for understanding about "life", how to go about treating diseases and coping with the
stresses our bodies are exposed to in different environments. Physiology is the study of :
(a) Structure of human body (b) The science of human motion (c) Functions of human body (d) None of the above

13. Inhaling and exhaling of air i.e., the physical process by which living organism takes in Oxygen from the surroundings
and gives out carbon dioxide is known as respiration. Respiration is the basic necessity for survival of not only humans
but all the animals on earth. Man can survive for some time without food or water but he cannot survive even for a second
without air. The group of body parts involved in the process of respiration is called respiratory system. Inhaling is the
process of:
(a) Taking in oxygen (b) Giving out oxygen (c) Taking in carbon dioxide (d) Giving out carbon dioxide

A sports teacher was relating things regarding equilibrium to the sports students of a school. Based on this case study answer the following
questions.

14. When someone is running or doing cartwheel in gymnastics it is.

A) Equilibrium B) Static Equilibrium C) Dynamic Equilibrium D) Centre of gravity
15. It is state of balance among forces acting within a body.
A) Excretion B) Equilibrium C) Circulatory System D) None of these
16. When doing hand stand in the beginning of floor events in gymnastics.
A) Equilibrium B) Static Equilibrium C) Dynamic Equilibrium D) Centre of gravity

1. Match the following

1. Continuous Training - (a) Flexibility

2. 2. Yoga Exercise - (b) Endurance
3. 3. Acceleration Run - (c) Strength
4. 4. Isotonic Exercise - (d) Speed

A) a b c d
B) b a d c
C) d c b a
D) b c d a

1. Match list – I with list – II and select the correct answer from the code given below:
List I– Acronym List II –Full-form
(a)IHF (1) International Amateur Athletic federation
(b)SAI (2) International Shooting Sport Federation
(c)ISSF (3) International Handball Federation
(d)IAAF (4) Sports Authority of India
A) 3 4 2 1
B) 4 1 2 3
C) 2 1 3 4
D) 1 3 4 2
2. Match List – I with List – II and select the correct answer from the code given below :
LIST - I LIST - II
(i) Equilibrium 1. Stable equilibrium
(ii) Low centre of gravity 2. Static stability
(iii) Balancing the body during 3. State of balance motion
(iv) Important in shooting 4. Dynamic equilibrium
Code
A) 1 4 2 3
B) 3 1 4 2
C) 4 2 3 1
D) 2 3 1 4

3. Match List – I with List – II and select the correct answer from the code given below :
LIST - I LIST - II
(i) Muscular strength 1. Push-ups
(ii) Upper body strength 2. Sit and Reach Test
(iii) Flexibility 3. Exerts force
(iv) Flexibility of lower back and 4. Range of motion around a joint hamstring
Code
A) 4 2 3 1
B) 1 4 2 3
C) 3 1 4 2
D) 2 3 1 4

4. Match List – I with List – II and select the correct answer from the code given below :
LIST - I LIST - II
(i) Dynamic Strength 1. Ability to gain maximum speed in minimum time
(ii) Acceleration 2. Ability to learn and use information effectively
(iii) Speed endurance 3. Ability of a person to overcome resistance
(iv) Mental wellness 4. Combination of speed and endurance abilities
Code
A. 4 2 3 1
B. 1 4 2 3
C. 3 1 4 2
D. 2 3 1 4
5. Match list – I with list – II and select the correct answer from the code given below:

List I – Olympic Games Venue List II – Year

(a)Antwerp (1) 2000
(b)Sydney (2) 2012
(c)London (3) 1896
(d)Athens (4) 1920

Code
A) 4 1 2 3
B) 1 4 2 3
C) 3 1 4 2
D) 2 3 4 1

6. Match List – I with List – II and select the correct answer from the code given below :
LIST - I LIST - II
(a)Cardiovascular Endurance (1) Yoga
(b)Muscular Strength (2) Aerobic Exercise
(c)Muscular Endurance (3) Dancing
(d)Flexibility (4) Squat
Code
a) 4 2 3 1
b) 1 4 2 3
c) 3 1 4 2
d) 2 4 3 1

7. Match List – I with List – II and select the correct answer from the code given below :
LIST - I LIST - II
(i) Athens Olympics 1. 1984
(ii) Tokyo Olympics 2. 1896
(iii) Los Angeles Olympics 3. 2000
(iv) Sydney Olympics 4. 1964
Code
A. 4 2 3 1
B. 1 4 2 3
C. 3 1 4 2
 D. 2 4 1 3

8. Match List – I with List – II and select the correct answer from the code given below :
LIST - I LIST - II
(a)Cardiorespiratory Endurance (1) Weightlifting
(b)Muscular Strength (2) Sit and Reach test
(c)Muscular Endurance (3) Running on Treadmill
(d)Flexibility (4) VO2 Max test
Code
A. 4 1 3 2
B. 1 4 2 3
C. 3 1 4 2
D. 2 3 1 4

9. Match List – I with List – II and select the correct answer from the code given below :
LIST - I LIST - II
(a)Long Bone (1) Tarsal
(b)Flat Bone (2) Sternum
(c)Sesamoid Bone (3) Femur
(d)Short Bone (4) Patella
Code
A. 4 2 3 1
B. 1 4 2 3
C. 3 1 4 2
D. 2 4 1 3

------------*************------------

ALL THE BEST FOR EXAMINATION

-------------------------------0000000000000-------------------000000000000------------------------------
 HEALTH AND PHYSICAL EDUCATION

CLASS-XI
TERM - II

Prepared by
MAHENDRA RAJAK
(Sports Officer)
Govt. Girls College Kanker Chhattisgarh
TGT (P&HE) KVS
 Syllabus II Term
UNIT 4. Physical Education & Sports For CWSN
• Aims & objectives of Adaptive Physical Education
• Organization promoting Adaptive Sports (Special Olympics Bharat; Paralympics;
Deaflympics)
• Role of various professionals for children with special needs
(Counsellor, Occupational Therapist, Physiotherapist, Physical Education Teacher, Speech
Therapist & special Educator)

UNIT 5. Yoga
• Meaning & Importance of Yoga
• Elements of Yoga
• Introduction - Asanas, Pranayam, Meditation & Yogic Kriyas
• Yoga for concentration & related Asanas (Sukhasana; Tadasana; Padmasana &
Shashankasana, Naukasana, Vrikshasana (Tree pose), Garudasana (Eagle pose)

UNIT 6. Physical Activity & Leadership Training

• Leadership Qualities & Role of a Leader
• Meaning, objectives & types of Adventure Sports (Rock Climbing, Tracking, River Rafting,
Mountaineering, Surfing and Paragliding)
• Safety measures to prevent sports injuries

UNIT 9. Psychology And Sports

• Definition & Importance of Psychology in Phy. Edu. & Sports
• Define & Differentiate Between Growth & Development.
• Adolescent Problems & Their Management

UNIT 10. Training And Doping in Sports

• Meaning & Concept of Sports Training
• Principles of Sports Training
• Concept & classification of doping
• Prohibited Substances & their side effects
 UNIT 4. Physical Education & Sports For CWSN
Adaptive Physical Education:
➢ It includes the adaptive programme of game and other creative activities.
➢ It is run according to the capacity, need and ability of disabled or physically challenged students
of all ages.
➢ School-based activities especially for students of the 3 to 21 years age group.

Aims & Objectives:

➢ Always keep in mind the disability of the child.
➢ To develop motor skills and learn the benefits of regular activity.
➢ To develop the healthy level of environment for learning the movements of sports.
➢ To learn new games and their rules and to demonstrate it correctly to the students.

Adaptive Sports:
1. Special Olympic Bharat:
2. Paralympics:
3. Deaflympics:

1. Special Olympic Bharat:

➢ It is a movement that uses spots to change the lives of children with intellectual disabilities or
mentally retarded persons.
➢ It was founded in 1987 as Special Olympic India.
➢ It was renamed as Special Olympic Bharat in 2001.
➢ It is an officially recognized programme of Special Olympic International which was started by
Eunice
➢ Kennedy Shriver, sister of John F Kennedy, former president of USA.

Mission:
➢ To Provide sports training & competition throughout the year for disabled child.
➢ Given the opportunity to develop their physical fitness.

Vision:
➢ To transform the communities by inspiring people from the world to open their minds, accept
and include people with intellectual disabilities.

Oath:
➢ Let me win. But if I cannot win, let me brave in the attempt.

2. Paralympics:
➢ This is similar to Olympic game for disabled sports person in 1960 first time it was organized
in Rome.
➢ The head quarter of international Paralympic is situated at Bonn, Germany.
➢ It is the competition held in parallel with Olympic games involving athletes with different
disabilities including impaired muscle power (e.g., Paraplegia & quadriplegia, Post – polio
syndrome etc.) amputation, leg length difference, hypertonia, vision impairment and ataxia
etc.
Vision:
➢ To enable Paralympic athletes to achieve sporting excellence and to inspire and excite the
world.

Motto:
➢ ‘Spirit in motion’ in the motto for Paralympic movement.

3. Deaflympics:
➢ The deaflympics were originally known as international silent games which were finally named
as deaflympics in 2001.
➢ It was held in every four years.
➢ Deaflympics and other world deaf championships are organised by international committee
of sports for the deaf (ICSD) which was founded in 1924.
➢ Only deaf/hard of hearing elight athlete invited from the entire world to come together not
only to compete but also developed the qualities.
➢ A small gathering 148 athletes who participated in 1924 France games.

Motto:

➢ It is Per Ludos Adequalities which means equality through sports.

Eligible Athletes:

➢ A sport is eligible who is having a hearing loss of db or greater.

Role Of Professionals for Differently Abled

1. Counsellor:
2. Occupational Therapist:
3. Physiotherapist:
4. Physical Education Teacher:
5. Speech Therapist:

1. Counsellor:
➢ Counsellor is the trained person who improved our student’s abilities to function in social,
emotional and behavioural capacity.
➢ They provide sport their partner and their families which is beneficial for disabled child from
time to time.
➢ The role of counsellor is to help all students including those with special needs.
➢ To achieve their full potential cope better with the disabilities and provide a save / sportive
help.

2. Occupational Therapist:
➢ It is the treatment of physical and psychiatric condition to promote independent function in
all aspects of daily life.
➢ The role of therapist to address a child’s ability to perform activities of daily living like –
making, eating, drinking, dressing, toilet ring, bathing etc in spite of their disabilities.
➢ They encourage the child’s potential to participate in different activities so that the impact of
disabilities is minimize day by day.
➢ They also work on hand eye coordination to improve skill like hitting a ball and copping from
a black board.
3. Physiotherapist:
➢ They are also known as ‘Movement specialist’ because they evaluate and improve the
movement and function of body specially for balance, posture, fatigue and pain.
➢ The important role of Physiotherapist is to maximize a child’ ability to move and control pain
in the joint, muscles and bones, use several techniques including massage and manipulation,
exercise, electrotherapy and hydrotherapy for children with special needs.

4. Physical Education Teacher:

➢ Physical Education Teachers generally determine the abilities of students with special needs
that may need implementing to support their participation in sports and fitness.
➢ The children need the support and encouragement from physical education teachers to
participate regulator in physical activities.

5. Speech Therapist:
➢ They play an important role in the treatment for speech and language disorders.
➢ A speech disorders involves a problem producing worlds and sounds that makes the child
difficult to empress.
➢ Speech therapist might use, play or book to arouse communication and increase chances to
develop language skills.

Special Educator
➢ Special Educator deals with children with intellectual disabilities.
➢ The children way problems in oral impression, listening comprehension, written impression,
basic react skills, reading comprehension, Mathematical Calculation.
➢ The special educator plays an important role which is explained below.
➢ Provides oral instruction for students with reading disabilities.
➢ Regular evaluation of children with special needs and let them.
➢ Know well them progressing towards air individual of class goal.
➢ To make activities brief and short as long activities are particularly prostrating learning
children with special needs.
➢ To ensure a safe environment for students.
 UNIT 5. Yoga
MEANING OF YOGA
➢ The word Yoga has been derived from the Sanskrit word “ YUG ” which means to join or to
Unite.
➢ Yoga is the Union of the Individual soul with the Absolute or Divine Soul.
➢ Yoga also means the unification of physical, mental, intellectual and spiritual aspects of human
being.
➢ Yoga is the science of development of a person’s consciousness.

Definition of Yoga
➢ 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.

IMPORATANCE OF YOGA
➢ Physical Purity: In mean cleanliness of internal body and in yoga we are able to purify our
internal organs with different yogic / shuddhi kriyas.
➢ Postural Deformities: Good Posture is imp for leading a good physical appearance and it
can be maintained by yoga. If we do Yoga daily, we can prevent our body from various postural
Deformities.
➢ Prevention from Diseases: Through due regularity of yoga, we can prevent from various
disease fighting Resistance.
➢ Enhancing Flexibility: If we do yoga a sans daily so we can enhance our flexibility which are
very imp for leading a healthy life. It prevents us from injuries and sports and body movement
become quick.
➢ Mental Relaxation: Yoga is helpful for reducing mental stress everybody wants to free from
anger, anxiety and emotional disturbances which is possible by the regular practice of yoga.
➢ Reduce Obesity: Through the yogic exercises we can reduce obesity and make our body fit.
➢ Will power & Confidence: Through meditation mind can be trained to concentrate in one
direction. All the distractions are eliminated and persons get mental power.

ELEMENTS OF YOGA
1. YAMA
➢ Ahimsa: Causing no harm to any living thing. Anxiety , jealousy, hate ,anger are violent
emotions.
➢ Satya: Truthfulness. We must be truthful in thoughts, speech and deeds. We must not speak
to others in deceitful manners.
➢ Asteya: Non-stealing. The inclination to use others objects, money and thoughts for one’s
own benefit is stealing. Abstaining from it is Asteya.
➢ Brahamcharya : Conserving one’s energy . Using your energy for the benefit of the individual
& society, not for pleasure.
➢ Aparigraha : Non- possessiveness, non-grasping or non-greediness. Aparigraha refers to
keeping the desire for possessions to what is necessary or important, depending on one's life
stage and context

2. NIYAMA
➢ Saucha: It is purification of Internal organs, external body and mentally. Shatkarmas are to
be performed for purification of the internal organs of the body. Neti, Dhoti, Kapalbharti,
Nauli,Tratak, Basti are the six kriyas ( Shatkarmas).
➢ Santosh: Feeling of satisfaction in life.
➢ Tapa: To endure the difficulties, obstacles and complex situation easily in achieving the goal.
➢ Swadhyaya: It is considered as the study of teaching and scriptures, self study is [Link]
also means introspection and self study by asking questions like who I am, What should I do,
Aim of Life.
➢ Ishwara Pranidhan: To dedicate all the deeds to God. One surrenders oneself to God
expelling pride, ego and other impurities from mind

3. ASANA
➢ It means to sit in a comfortable position for a longer period. It keeps a body fit healthy and
flexible.

4. Pranayama:
➢ It means to inhale, exhale and control your Breathing movements
with the help of three faces:
➢ Puraka: It is inhalation of air into the lungs
➢ Rechaka: It is exhalation of air from lungs
➢ Kumbhaka: In a particular posture the holding of breath is done

5. Pratyahara:
➢ The controlling of mind and senses is pratyahara through this we
can adopt good values and abstain from bad things which distract
our mind.

6. Dharana:
➢ After achieving all, now a person need control and much have sense of complete absorption.

7. Dhyana:
➢ Now it complete stability of mind without any hurdle during that time.

8. Samadhi:
 ➢ The union of individual’s soul with the supreme soul is called Samadhi.
➢ It is checking or destruction of all the impulses of mind.
➢ During Dhyana, when the disappearance of self-awareness takes place , the Yogi attains the
stage of Samadhi.
➢ Experiences the divine pleasure.

MEANING OF ASANAS

➢ Position which is steady and comfortable.

➢ In Asanas, body is kept in various positions in such a way that the activity of the organs and
glands of body becomes more efficient and finally improve the health of mind and body.

CLASSIFICATION OF AASANA

Yoga for Concentration and Related Asanas

➢ Sukhasana,
➢ Tadasana,
➢ Padmasana,
➢ Shashankasana,
➢ Vrikshasana,
➢ Garudasana
➢ Naukasana

Tadasana [Pam Tree Pose]

➢ Procedure
o This is a standing asana.
o Stand straight with the feet together.
o Slowly lift the toes and place them back on the floor.
o Pull up the kneecaps and squeeze the thighs.
o Inhale and lift up from the waist.
o Breathe and hold for 4 to 8 breaths.
o Exhale and drop the shoulders down.
➢ Benefits
o It improves body posture and reduces flat feet problem.
o Knees, thighs and ankles become stronger.
o Buttocks and abdomen get toned.
o It helps to alleviate sciatica.
o It also makes spine more agile.
o It helps to increase height and improve balance.
o It regulates digestive, nervous and respiratory systems
➢ Contraindications
o Avoid during headaches.
o Avoid during insomnia., Avoid during low blood pressure.
Sukasana
➢ Procedure
o This is done in a sitting position.
o Sit cross legged on the floor or any other flat surface.
o Bring one foot over the opposite knee. Place both the palms on your knees and close
your eyes.
o Breathe slowly and concentrate on the breathing pattern.
o Continue breathing in the same way for 5 minutes.
➢ Benefits
o It helps to make the back stronger and elongate the knees and ankles.
o It is beneficial for opening the muscles of groin, hips and the outer thighs.
o It relieves from physical and mental tiredness and eliminates worries from the
person’s mind.
o It can relive from backache as well as pain.
o It is a good posture to sit for a long time.
➢ Contraindications
o In case of severe knee and back injury, it is required to sit over the folded blanket or
take the assistance of the bolster or pillow.
o If face difficulties in this pose, then try placing the blanket or bolster under the thighs.

MEANING OF PRANAYAMA
➢ It is comprised of two words :
➢ “prana” + “ayam” means vital life force + control
➢ “the control or regulation of prana”
➢ Pran – means oxygen (Breathe that gives life)
➢ Ayama – means inhaling, exhaling and retaining (control)

PARTS OF PRANAYAMA

TYPES OF PRANAYAMA
➢ Suryabhedi Pranayama
➢ Ujjayi Pranayama
➢ Sheetkari Pranayama
➢ Sheetali Pranayama
➢ Bhastrika Pranayama
➢ Plavini Pranayama
➢ Morchha Pranayama

MEANING OF MEDITATION
➢ Meditation is a process of complete constancy of mind.
 ➢ According to Patanjali , “The concentration of Chitta (mind) on an Vritti (impulse) without any
divergence , is called Dhyana .
➢ The stage when perception starts directly is called real Dhyanavastha.
➢ Dhyana is not a practice but it is a stage of mind in which there is a continuous dynamic
consciousness without any obstruction.

Benefits of Meditation
➢ It gives peace of mind/heart
➢ It increases power of concentration
➢ It enhancing self-Knowledge
➢ It increases the mental power which control the power of distracting our mind.
➢ Meditation helps to increase concentration.
➢ It gives relaxation to the body and mind.
➢ It cures stress and Anxiety.
➢ It improves the function of nervous system.
➢ It activates the brain and mind properly.

Yogic Kriyas
➢ The kriyas are techniques used for caring and purifying the body are mind internally.
➢ The techniques are six action which are also kraon as shatkarmas.
➢ Through the practice of six action and exercises we can purify our internal organs.

The six actions are:

➢ Neti – Nasal cleansing
➢ Dharti – Stomach cleansing
➢ Vasti – intestine cleansing
➢ Nauli – Abdominal Massage
➢ Trataka – Blinkless Gazing
➢ Kpalbhati – Purification of frontal lob and lungs.

Yog Nidra
➢ Yog nidra is an effortless relaxation.
➢ It is an essential end to any Yoga pose sequence.
➢ Yoga posture warms up the body; Yoga nidra ‘cools’ it down.

benefits of Yog Nidra

➢ Cools down the body after yoga postures.
➢ Restoring normal temperature.
➢ Activates the nervous system to absorb the effects of Yoga asanas

Getting ready for Yog Nidra

➢ The stomach has to be empty or light before the practice It is not recommended to practice
Yoga asanas or Yoga nidra after a full meal.
➢ A comfortable clutter free space A yogi’s home is calm, comfortable.
➢ Some people may feel a little cold after Yoga Nidra, so, it is a good idea to keep a light blanket
handy.
 UNIT 6. Physical Activity & Leadership Training
Physical Activity
➢ It is a generic term in which anybody movement that works your and require more energy
than resting.
➢ I lead to the development of physical and mental health.
➢ It reduces many dangerous disease and disabilities.

The four main types of physical activities are:

➢ Aerobic (Benefits your heart and lungs most) – Walking, Running, Swimming, Bicycling,
Dancing & Jumping.
➢ Muscle strengthening activities (Improve the strength, power & endurance of your muscles)
– Doing push-ups, lifting weights, Climbing stairs
➢ Bone strengthening activities (Helps in making your Bone strong) – Jumping rope.
➢ Stretching (Improve your flexibility & ability to fully move your joints) – Touching your toes,
doing yoga stretching.

Physical Activity Increase the Quality of life

➢ Increase in the health of the heart
o Lower blood pressure
o Less chance of heart attack
➢ Increase Mental Health
o Physical Activities
o Increased circulation of oxygen to working muscles
o Increases energy level of body
o A person feels happy
o Improves mental health
➢ Helps in controlling weight
o Physical Activities
o Burning of extra calories
o Maintain weight control
o Protection of diseases like diabetes, Heart problems etc.

Leadership
➢ It is a process by which a leader guides, direct and influence the behaviour and work of other
towards a specific goal in a given situation.
➢ It is a quality that lights the path of others.

Qualities Of a Leader
➢ Intelligence:
o The leader must have the quality of firm determination & dedication for his profession.
o A determined leader never leaves his task half way.
➢ Dedication & Determination:
o The leader must have the quality of firm determination & dedication for his profession.
o A determined leader never leaves his task half way.
➢ Professional Knowledge:
o The leader must have excellent knowledge in his profession so that he is capable to
make good & easy programs / plans for the attainment of goals.
 oThe leader must be equipped with latest knowledge and research which always
impresses the followers.
➢ Good Health & Personality:
o The leader must have good personality trains which can influence the group
effectively.
o leader must have physical fitness so that he should not feel any type of fatigue for
completing the daily task.

➢ Friendliness & Co – operative Behavior:

o A leader should be co-operative with his followers and make friendly environment
which will be very helpful for achieving the desired goals.

➢ Honest:

o Honest leader will always utilize the material and funds for the better learning of the
group which is welcomed by the group and it leads to the attainment of goals very
smoothly and honestly.

➢ Disciplined:

o The leader who is disciplined can lead group in discipline manner.

o Regularity and punctuality is the best example for discipline behavior.

➢ Emotionally Balanced:

o The leader should maintain his emotions which give power to the unity of group like
fear, anger, jealously & anxiety should be balanced.

o The emotional disturbances often consume too much of mental energy which can be
used for constructive work.

Role Of Leader:
➢ Organizer – Leader acts as an organizer and distributes the work among the followers
which saves energy & time which helps the group to work in a systematic manner.
➢ Psychologist – A good leader knows the mental skills and toughness of the players.
➢ Guardian – Experienced leaders remove the misconceptions & confusions of the members
of the group.
➢ Teacher – Leader helps in producing ideas, techniques, views and opinion of the group.
➢ Motivators – A good leader always motivate his group in every situation of life.
➢ Role mode - As leader, you should be able to set a role model.

Process Of Becoming Leaders Through Physical Education

➢ The main aim of physical education is overall development of a student.
➢ Through the participation in physical education programmers, the qualities of a student can
be developed to a greater extent and the beginning of these chances / opportunities starts
from the classrooms, play-field, camps or tourist places where their latent ability can be
exposed to a greater extent for example:
➢ Making a student class monitor.
➢ Making a student leader of physical activities.
➢ Making a student team captain.
➢ Making a student responsible for preparing play field.
For making Effective leaders
➢ Leadership Style: The leadership style is effective and productive because effective leader
always evaluates the situations & decide quickly.
➢ Team Building: Effective leader always develop the unity of team which is required in
every competition for achieving the goals.
➢ Decision Making: A good leader makes decision to find strategies to win and influence
others to solve problems efficiently in minimum possible time. Effective leader must have
quality to make wise decisions.
➢ Communication: A leader must have good communication skills that can effectively
communicate with others.

Adventure Sports
➢ It is comprised of unlimited excitement, entertainment and risk in participant competes
in natural environment with different adventurous activities.

➢ It is categorized in four parts:

➢ Adventure sports on Mountains

➢ Adventure sports in Air
➢ Water sports
➢ Winter sports

Objectives Of Adventure Sports

➢ To improve Positive Attitude
➢ To build Self Confidence
➢ To Develop Concentration and Attention
➢ To Improve Curiosity
➢ To Channelize Surplus Energy
➢ To Develop Leadership Qualities
➢ To Develop Physical Fitness
➢ To Develop Social Relations
➢ To Provide Recreation
➢ Information & Knowledge Enhancement
➢ Stress Buster
➢ Thrill, excitement and fun
➢ Self-Assessment

Adventurous Activities
Types of Adventure Sports

- Mountaineering - Surfing - Ice climbing - Para-gliding

- Treakking - Extreme canoeing - Ice Boating - Hotair
- Mountain biking & - Cliff diving - Snow Boarding Ballooning
cycling - Barefoot water skiing - Skiing - Zip - lining
- Rock climbing - Windsurfing - Snowmobiling - Bungee
- Scuba diving - Helisking jumping
- Rowing - Mountaineering - Base Jumping
- Water Polo - Sketting - Sky diving
- River rafting - Bobsledding - Hang gliding
- Sky surfing
Rock Climbing
It is one of the dangerous activities in which participants climb up and more across the rocks like walls
with full of alertness, flexibility, power, co-ordination etc.

Material Requires:
➢ First aid kit
➢ Clothing
➢ Helmet
➢ Water bottle
➢ Torch light
➢ Harness
➢ Climbing shoes
➢ Ropes
➢ Carabiners
➢ Sun glasses

Safety Measures:
➢ Before climbing up, make sure you have tied properly your harness, buckles of jeans and knots
of chord.
➢ Helmet protects head from falling on rocks and falling of rocks also.
➢ Use proper ropes for climbing.
➢ Always wear climbing shoes because gripping can prevent us from falling

Types Of Rock Climbing:

➢ Traditional Rock Climbing: In this climber have to place wedges, nuts and other forms of
protection
➢ from their racks into cracks in the rocks.
➢ Sports Rock Climbing: In this the protective pieces are permanently bolted into the rock.
➢ Indoor climbing: In this the structures made of plywood or concrete and artificial handholds
are fixed on the wall.

Techniques:
➢ Step 1 – Warming up and stretching exercises are done before the star of climbing.
➢ Step 2 – Tie harness on the body to protect for sudden fall.
➢ Step 3 – The legs are used to lift body and the hands used only to guide the direction.
➢ Step 4 – Don’t go away from the wall and don’t look very up & down. Only stay focused on
general area.
➢ Step 5 – Don’t climb fast, take your time and hold tightly.
➢ Step 6 – Climb couple of feet and then take rest for a while to recover then again start the
climbing.
➢ Step 7 – While coming down, the speed should also be slow to prevent falling.

Trekking
It is also known as combination of hiking and walking activity. This
activity is done for many days and generally panned away from
urban areas.

Material Required:
➢ First aid kit
 ➢ Clothing
➢ Sleeping bag
➢ Water bottle
➢ Torch light
➢ Trekking stick
➢ Miscellaneous items (Small knife, Sunglasses, Soap, Food items Tents)

Safety Measures:
➢ Always try to do trekking with team because being alone it can be danger.
➢ Never trek in bad weather conditions.
➢ Always wear a full sleeve shirt & trousers to protect from insect bites.
➢ The person who has heart and lung related problems should not go for trekking.

Types Of Trekking:
➢ Tea House Trekking: It is known as doing trekking by eating and sleeping at tea house.
➢ Camping Trekking: In this type of trekking the trekkers carry all food items and tents and all
sleep in tents.

Grading:
➢ Easy Trek: It is meant for beginners and the duration of trekking can last up to 7 days
➢ Moderate Trek: The trekkers face more challenging routes and they are longer & can last up
to 10 days.
➢ Strenuous Trek: The route is elected to high altitudes uo to 5000 m and they can last up to 15
days .
➢ Difficult Trek: The route has some steep ascents to high altitudes and it will take 20 to 40 days
to

Techniques:
➢ Maintain Pace
➢ Rhythmic Trekking
➢ Use of Trekking Sticks

River Rafting
It is a challenging recreational outdoor activity
which is done with inflatable raft and small
groups of people float down a river on a raft.
The raft is made of nylon fabric and coated by
neoprene.

Material Required:
➢ First aid kit
➢ Clothing
➢ Helmet
➢ Raft
➢ Personal Flotation Device
➢ Oars and Paddles
➢ Life Saving Jacket

Safety Measures:
 ➢ Always try to do rafting with team because being alone it can be danger.
➢ Always learn well all the skills of protecting yourself.
➢ Always wear helmet and lifesaving jacket.
➢ Never do rafting in darkness.
➢ Rafter should have knowledge of the river and route.

Types Of River Rafting:

➢ Oar Raft
➢ Paddle Raft
➢ Oar Assisted Paddle Raft
➢ Cataracts
➢ Inflatable Kayak
➢ Rig

Techniques:
➢ Technique for Oars: When in rafting, it is not just about arm movement but entire upper and
legs all play a major role in providing the raft sufficient power to run.
➢ Technique for Paddles: To maintain balance, paddlers should on both sides. The paddlers
inside hand provides grip to top of paddle and outside hand hold the stem of paddle.

Mountaineering
It is a challenging activity that leads to climbing up to
mountains to its peak and makes a long journey that includes
walk on rocks and snow.

Material Required:
➢ First aid kit
➢ Climbing Ropes
➢ Climbing harness
➢ Sleeping Bags
➢ Crampons
➢ Ice Axes
➢ Clothing (Wind / Water proof)
➢ Sun glasses

Safety Measures:
➢ Always wear the insulted clothing to protect the body from severe cold climate.
➢ Always use sun glasses and sun screen creams to protect from skin burn which is very common
on high altitudes.
➢ Always carry the route map and enable the GPS navigation system for saving from any
incident.
➢ Always wear climbing shoes attached with crampons for advance gripping.

Techniques:
➢ Mountaineers use climbing ropes attached to them with harness.
➢ On the ice slopes the climbers use ice axes and set of metal spikes which is also known as
crampons.
➢ In case of difficult terrain belaying technique is used in which leader ascends and the second
mountaineer release the rope from a secured position. While advancing, the leader fixes gear
 into [Link] lead climber belays the second climber who also removes gears for its further
use.

Surfing:
➢ It is the sport of riding waves in a standing or horizontal
position on a surf board.
➢ It is performed in ocean, river, man-made created waves
and glide across the surface of the water.
➢ The surface ride stands on surf boards and steer the water
nearly parallel to the beach toward the shore.
➢ The surf board is made from solid wood of 10 to 16 feet
long.

Material Required:
➢ First aid kit
➢ Clothing (Wet Suit)
➢ Surfboard
➢ Fins
➢ Leash

Safety Measures:
➢ Always surf at places patrolled by surf lifeguards.
➢ Surf between the red and yellow flags.
➢ Always surf under supervision or with a friend
➢ Read and obey the signs.
➢ Don’t surf directly after a meal.

Types of Surfing:
➢ Short Board
➢ Fish Surfboard
➢ Fun Board
➢ Long Board
➢ Hybrid

Technique:
➢ First pick the right wave.
➢ Take off is done after watching where the wave is breaking more.
➢ Always keep centre of gravity at lower level.
➢ Paddle with closed fingers.
➢ Adjust feet while riding the wave.

Para Gliding
➢ It is jumping off from mountains with a parachute of being pulled
into the air behind a boat with a parasail.
➢ Pilot fly off mountains and the movement of air into the canopy
inflates it and gives it aerodynamic shape.

Material Required:
➢ First aid kit
 ➢ Variometer
➢ Helmet
➢ Harness
➢ Radio
➢ GPS
➢ Sun glasses
➢ Protective gear (Knee, elbow, chest and should pads)

Safety Measured:
➢ First learn to fly from a fully qualified paragliding instructor.
➢ Plan your fly beforehand.
➢ Always check the weather conditions, don’t fly in the sky when the weather in its terrible
wrath.
➢ The gliding wings should be made of good fabric.

Types Of Para Gliding:

➢ Non powered paragliding: It is done with assistance of natural wind only. The pilot runs few
steps and the para glider gets inflated and then flies of the mountain.
➢ Powered paragliding: In this the pilot wears the motor on his back which provides enough
thrust to take off.

Technique:
➢ The para glider is laid out on the ground at the top of the mountain on a gentle slope and
facing into the wind.
➢ The pilot should be connected to the paraglider with a special harness.
➢ The paraglider is then pulled gently into the wind, which causes the paraglider to inflate.
➢ The pilot then takes a few steps into the wind floats gently up into the air.

What are do's and don'ts for Adventure Activities

Do's :
➢ Adventure activities must be organized under the expert guidance.
➢ Proper knowledge of sight and route.
➢ Ensure safety of participants.
➢ Keep first aid arrangement.
➢ Arrangement of good quality of equipment.
➢ Be prepared to face weather change while you are camping.
➢ Bio-degradable and non-biodegradables waste products should be thrown in proper bins.
➢ Cleanliness should be maintained on camp site.
➢ Fire should be properly extinguished during camping in forests or hilly areas.

Don’t:
➢ Throw eatables and empty bottles on camp site.
➢ Clothes and utensils should not be washed in running rivers and canal waters.
➢ Used plastic cans and aluminium and toffee wrappers should not be thrown on hills and
mountains.
➢ People should not defecate and urinate near river banks.
➢ Raincoats or clothes that have been only been used once should not be left in hills.
➢ Cutting of tress is prohibited in forest and hilly areas during camping.
➢ Drinking water river canal water should not be polluted under any circumstances.
 ➢ There should be no noise pollution during trekking that can disturb the lifestyle of wild
animals.
➢ Deforestation is prohibited in forest and hilly areas during camping.

UNIT 9. Psychology And Sports

Psychology
➢ Psychology is the study of mind, thoughts feeling and behaviour.

Sports Psychology
➢ It deals with the human behaviour, motivation and aspiration in particular sports situations to
achieve their optimal performance.

Importance Of Sports Psychology

➢ analyses the behaviour of sportsmen
➢ Learning the motor skills
➢ In controlling the emotions
➢ Enhancement of physical components
➢ identifies talent for specific sports
➢ creates a better learning situation
➢ stabilizes the performance of athletes for a longer period
➢ encourages players to make a comeback in professional sports

Meaning of Growth
➢ The meaning of growth is termed as increase in size, height and weight. In human body the
increase in size of heart, lungs, brain, muscle etc. is known as growth.
➢ Physical growth means growth.
➢ As children get older, their body parts grow.
➢ In general, the meaning of growth is derived from the development of various parts of the
child's body and the ability of the organs to function.
➢ Its performance can be detected by physical enhancement.
➢ Growth also affects the child's behavior in one way or another

Meaning of Development
➢ The meaning of development is called various changes that occur from pregnancy to
adulthood.
➢ The term development is referred as improvement of functioning.
➢ Development work starts from pregnancy.
➢ In this way, this process of development passes through many stages like pregnancy, infancy,
childhood, adolescence, and adulthood and reaches maturity.
➢ Development is a variable process. Growth stops after a time, but development is a
continuous process.
Differentiate Between Growth and Development

Development Characteristics at Different Stages of Development

➢ Infancy Period 0 – 5 Year
➢ childhood Period 5 – 12 Year
➢ Adolescence Period 12 – 19 Year
➢ Adulthood Period Above 19 Year

Characteristics of Infancy Period

Physical Development:

➢ The rapid growth in size and weight like at birth, the weight of the child is about 3 kg and
reaches approximately five times at the age of 5 years.
➢ There is great expansion of the head and chest.
➢ Brain weight also increases rapidly.
➢ Bones and muscles grow rapidly.

Intellectual Development:

➢ At the time of birth, infants show interest towards hunger then at age of 5 he takes interest
in playing.
➢ The child learns to speak around the age of 18 months.
➢ He also starts thinking and anticipating also.

Emotional Development:

➢ The emotions of infants are not specific.

➢ The emotions of fear, anger, hunger and love can be seen in them.

Social development:

➢ Infants are born socially blank.

➢ Till the age of 2, he remains with parents but at the age of 3 he starts liking to play in groups.

Characteristics of Childhood Period

Physical Development:

➢ The early childhood teeth start falling and permanent teeth start growing.
➢ The growth of girls is more than boys.
➢ There is fast growth of muscles.

Intellectual Development:

➢ At 12 years old, he has sufficient interactive language skills.

 ➢ He improves thinking, reasoning, anticipating, remembering etc.

Emotional Development:

➢ The emotional behaviour becomes stable and remains under control.

➢ The child becomes conscious of his self-respect.
➢ At this age, sentiments and complexes are formed.

Social Development:

➢ Around 12 years old, he plays team games and form bigger social circle.
➢ The leadership qualities become prominent in them.

Characteristics of Adolescence Period

Physical Development:

➢ During this period growth becomes very fast.

➢ The voice of both genders gets distinguished as the boy’s voice gets more deepened.
➢ The public of hair grow of both genders.
➢ The menstruation period also begins in girls.

Intellectual Development:

➢ The growth of intelligence takes place very fast.

➢ The memory level is achieved to its maximum.
➢ The development of imagination also reaches to its maximum.

Emotional development:

➢ It’s the period of high emotional evolution.

➢ They possess anger and react to criticism.
➢ Emotions are not under controlled.

Social Development:

➢ At this age, boys and girls attract each other’s attention.

➢ Adolescents like to do social service as well.

Characteristics of Adulthood Period

Physical Development:

➢ Maturity of muscles takes place.

➢ The strength of muscles improves.
➢ The body weight may get increased due to changes in lifestyle.

Intellectual Development:

➢ They understand the present situation and try to make adjustments accordingly.
➢ The adults are able to do all the intellectual activities.
➢ They start thinking rationally and intelligently.

Emotional Development:

➢ The emotions are very much controlled.

➢ They accept criticism gracefully as being honest and they are glad to have an opportunity to
improve.

Social Development:
 ➢ They usually become responsible.
➢ They are open minded and listen thoughtfully to the opinion of others.

Adolescent Problems & Their Management

➢ Biological Problems:
Due to rapid physical growth, menstrual cycle starts in Girls which create fear & depression
and the voice becomes hoarse in boys.
➢ Aggressive Behaviour:
There is wide range of behaviours like explosive temper, tantrums, physical aggression,
fighting, threats or attempt to hurt others it occurs especially when they are compelled to an
activity which is against their desire / liking.
➢ Emotionally:
Sudden changes of mood are very normal part of growing up. They might feel happy in a
moment and sad in the other.
Feeling of self-hate and anxiety can make adolescents very depressed.
➢ Social Status:
They are very much conscious of their self-respect.
If the position and prestige is hurt by someone in front of their friends then there will be a big
problem for them which become intense.
➢ Freedom:
During this period, every adolescent need freedom because they think that they know
everything, there is no need of any parental advice or control.
➢ Juvenile Delinquency:
Adolescents show their interest in offences like theft, mischief, stealing and violent behavior
etc. or
Teenagers forms a street gang as well.
➢ Drug Abuse:
Addiction of prohibited substances are found to be more among teenagers due to curiosity,
lack of knowledge & peer group pressure which result into death.

Management Of Adolescent Problems

➢ Parental guidance: Parental should guide their children’s properly at every step and don’t
leave them alone in their intense situation.
➢ Sympathetic & affectionate attitude: The rude behaviour of parents makes them aggressive
& irritable so always make liberal attitude towards them.
➢ Democracy in the family: Parents should make democratic atmosphere ion the family for the
proper growth and development.
➢ Father – Mother relationship: Never discuss or fight on any topic in front of their children.
Always make a healthy relationship.
➢ Participation in Co-Curricular activities: Participation in sports and cultural activities engage
the adolescents
➢ Recognition of individuality: Sometimes adolescents feel disturbed whenever they are
treated like small kids so always give them due respect and responsibility.
➢ Religious Education: Parents should visit to religious places along with adolescents and
religious education should also be given which helps in the development of good character.
➢ Sex and health education: It is important to talk on sex education frankly and scientific
manner with adolescents so that they should not be in under confusion with their rapid
physical changes in their bodies.
➢ Independence and freedom: Adolescents should be given limited freedom and responsibility
according to the situations which makes them responsible and confident.
 UNIT 10. Training And Doping in Sports
Sports Training
Training is a process of preparing an individual for any event, activity or job. Usually in sports, we use
the term sports training, which denotes the sense of preparing sports persons for the highest level of
performance.

According to Mathew (1981), “Sports training is the basic form of preparation of a sportsman.”

Principles of Sports Training

➢ Principle of continuity: In this, the training session should be in continues process so that the
players make their movements more efficient and there should not be any break.
➢ Principle of overload: It states that there should be great than normal load on the body for
some time and adaptation is done for that level of overload so that it improves the fitness.
➢ Principle of Individual differences: Every sport person is different due individual differences
and their response to exercise will definitely different so the trainer modifies the training
programme on the basis of individual differences which leads to balanced training sessions.
➢ Principle of specificity: In this the training load is given based on specific requirements of
particular sports such as endurance training is required for long distance runners and yogi
required more flexibility enhancing programme.
➢ Principle of warm up and cool down: Every sports person instructs to do warm up and cooling
down exercises before and after the competitions so that the blood flows smoothly in working
muscles.
➢ Principle of Recovery: Rest is always required for the body to recover from exertion of training
and adaptation takes place frequently.
➢ Principle of Variance: Constant repetition of similar training may development the feelings of
staleness so the training must be planned with different challenges so that they can play
entertaining games in between their training.

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.

According to IOC ,“ Doping is the use of any method or substance that might harm the athlete, in a
quest to gain an unfair advantage over his/her fellow competitors.”

According to WADA ,“Doping is defined as the occurrence of one or more of the anti-doping rule
violations set forth in Article 2.1 through Article 2.8 of the Code.”

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 takes illegal substance to enhance their performance. The activity
is known as doping.

Anti-Doping Rules:
➢ Presence of Prohibited Substance or Methods
 ➢ Use or attempt to use a prohibited substance or method
➢ Refusing to submit a sample collection after being notified
➢ Failure to file athlete’s whereabouts after being notified
➢ Tampering with any part of the doping control process
➢ Possession of a prohibited substance or method
➢ Trafficking a prohibited substance or method

Classification Of Doping
➢ Gene Doping
➢ Blood Doping
o Autologous blood doping
o Homologous blood doping
➢ Chemical and Physical Manipulation

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 methods under this.

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 competition when it is injected into the
athlete. This is called autologous blood doping.

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 blood
cells (RBC) so the muscle endurance is increased which improves the aerobic capacity and
sports performance.

Gene Doping :
➢ Gene doping is the manipulation of cells or genes to enhance the body'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 of muscles and bones.
➢ It also speeds up the person to repair of the injured muscle tendons and ligaments.

Chemical and Physical Manipulation:

➢ Any tampering with the samples during doping control during or after any competition is
prohibited.

Prohibited Substances
➢ Anabolic Agents (Steroids)
➢ Stimulants
➢ Cannabinoids
➢ Narcotics
➢ Beta 2-Agonists
➢ Diuretics
Anabolic Agents (Steroids)
➢ They are man-made substances related to male hormones which increases the strength and
size of the muscles to enhance the performance of players.
➢ After taking this strength and size of the muscles to enhance the performance of players.
➢ After taking this steroid the player without feeling any fatigue can take training for hours.
➢ It is taken orally or by injection in muscles.

Side Effects
➢ Can cause Sudden heart attack
➢ High blood pressure
➢ Mood swings, aggression/depression
➢ Can cause impotency and bald ness in males
➢ Can cause facial hair growth and deep voice in females

Example
➢ Drastanolone
➢ Methenolone
➢ Oxandrolone

Stimulants
➢ Stimulants are drugs that stimulate the central nervous system by increasing heart rates,
blood pressure and body temperature.
➢ After taking this stimulant there will be more alertness and physical activity.

Side Effects
➢ Cause insomnia, anxiety and aggressiveness
➢ Poor Judgement
➢ Increases hypertension and body temperature

Example
➢ Cocaine
➢ Ephedrine
➢ Adrafinil
➢ Amphetamines

Cannabinoids
➢ Cannabinoids are derived from cannabis plant.
➢ They develop a feeling of relaxation.
➢ Athletes use them to have speedy recovery after exercise.

Side Effects
➢ Reduce concentration and co-ordination
➢ Reduce lung capacity
➢ May cause heart decease and lung cancer
➢ Loss of memory

Example
➢ Hashish
 ➢ Marijuana

Narcotics
➢ It is used to reduce the pain from major injury.
➢ They could also be used to help an athlete train harder and for a longer period of time.

Side Effects
➢ Loss of balance and coordination
➢ May cause drowsiness, vomiting, constipation
➢ May cause fainting and coma

Example
➢ Morphine
➢ Heroine
➢ Pethidine

Beta 2-Agonists
➢ It is commonly used to treat asthma as they relax the muscles that surround the airway and
opening up the air passages.
➢ Athletes use to increase their muscle size & reduce body fat.

Side Effects
➢ Cold hands, drowsiness
➢ Headache, vomiting etc.
➢ May cause insomnia and depression.

Example
➢ Acebutolol
➢ Betaxolol
➢ Carteolol
➢ Stanozolol

Diuretics
➢ It is a substance which increases the production of urine in the kidneys, promoting the removal
of salt & fluid from the body because it makes hard for the hearts to work properly.

Side Effects
➢ Can cause dehydration
➢ May lead to kidney damage
➢ Mineral imbalance and low blood pressure and drowsiness

Example
➢ Dextran
➢ Amiloride
➢ Corleone

Harmful Effects of Alcohol

 ➢ Muscle Development: Every spot need strength training to build strong muscles. Drinking
alcohol can reduce the ability of the body produce ATP, which is the source of energy for the
muscles.
➢ Aerobic Endurance: Aerobic activity needs more oxygen to energize the large muscle groups
but alcohol can interfere with these physical reactions. It slows the respiratory function,
affects body temperature regulation and increases risk for dehydration.
➢ Cognitive & Motor Functions: To learn strategies techniques one has to respond quickly
physically and mentally. Alcohol can affect how your brain slows down cognitive and motor
actions.
➢ Long Term effects of Alcohol: It can lead to serious problems as it causes muscle weakness,
reduces cardiovascular fitness and the ability to absorb nutrients like zinc, folic acid and
vitamin B12

Harmful Effects of Alcohol & Substance Use

➢ Alcohol & Cocaine: This combination fastens the action of cocaine to stimulate and increases
blood pressure, heart rate and alertness. The main risk factors of combination is heart attack
and overdose can even lead to death.
➢ Alcohol & Heroin: This combination acts as depressants and more quickly. The risk of using
this is life-threatening. Mainly breathing and heart rate slows down.
➢ Alcohol & Ecstasy: It used as stimulant but it can cause severe adverse reactions. This can lead
to Diarrheal, excessive sweating, heat stroke, nausea and vomiting.
➢ Alcohol & Marijuana: it also used as as depressants but the overdose can cause immense
dizziness, nausea, vomiting and high anxiety.
➢ Alcohol & Painkillers: This combination can cause many problems like liver disease and later
it can be fatal.
➢ Alcohol & Sleeping Pills: This can lead to life threatening and it can increase its sedative
effects. It can produce dizziness, confusion and faintness.

There are various responsibilities of athletes regarding anti – doping policies

formed by WADA
➢ To be aware & comply with all anti-doping policies.
➢ To be available for sample collection at all times as some athletes take like dosages of EPO
between two standard timings of sample collection.
➢ To be responsible for ingest and use of any substance or method in context of anti-doping.
➢ To inform medical personnel of the team about any medical treatment taken and confirming
that it does not violate anti-doping policies.
➢ To report immediately to doping control station for testing unless delayed for valid reason.
➢ To maintain control of the sample until its sealed.

Dope Testing
➢ Testing of prohibited substances is mandatory in the field of sport.
➢ An Athlete can be called for dope testing at any time In or Out - of– Competition.
➢ Following are the tests:
o Urine Testing
o Blood Testing

Urine Testing :
➢ Sample is provided in the supervision of coach or doctor .
➢ Sample is taken in presence of an official of same gender
➢ Sample is split into two and sealed by the athlete.
 ➢ Code is provided by the officials.
➢ After sampling , medical declaration is done by the athlete.
➢ Samples are sent to registered lab where sample ‘A’ is tested.
➢ If sample is tested positive, athlete is notified.
➢ Athlete or his representative is authorized to be present at the time of unsealing of sample ’B’
and testing .

Blood Testing :
➢ It is used to detect EPO or Artificial Oxygen Carriers .
➢ Two samples are taken in the presence of an Official.
➢ Samples are sealed in the presence of Athlete.
➢ Same procedure as mentioned for Urine test is followed.

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