PHYSICAL EDUCTION (048) · 1. SH. SANTOSH KUMAR, TGT (P&HE), KV ROURKELA 2. SH. NEERAJ PANDEY, TGT...

PHYSICAL EDUCTION (048)

CLASS – XII STUDENT SUPPORT MATERIAL 2019-20

TEAMLEADER :SH. A.P.S BRAR

PRINCIPAL KENDRIYA VIDYALAYA,ROURKELA

STUDY MATERIAL : (1) SH. SANTOSH KUMAR

PREPARATION COMMITTEE TGT (P&HE)

KENDRIYA VIDYALAYA,ROURKELA

(2)SH. NEERAJ PANDEY TGT (P&HE) KENDRIYA VIDYALAYA

BHAWANIPATNA

PREFACE

The study material in your hand is a product of sincere and concerted

efforts of a team of experienced teachers. A bird's eye view of the latest syllabus

with month wise distribution is given in the first few pages. Key points of the

unit wise subject matter have been presented in simple and easy language. The

flow charts, diagrams, pictures etc. are also used in the material to make it easily

comprehensible. Important questions are given at the end of each unit to enable

the students to evaluate their progress.

The questions asked by the CBSE during previous 04 years have been

provided with answers to make the students understand the pattern of the

examination. Two sample question papers based on the latest CBSE design have

been given with answers for the final revision. Three other unsolved sample

papers are also a part of this booklet which may be used for practice purpose.

I am indebted to Sh. AVLJ Rao, Deputy Commissioner, KVS (RO)

Bhubaneswar who made me feel honoured by offering the opportunity to co-

ordinate this work. I thank Sh. Neeraj Pandey, TGT (P&HE), KV Bhawanipatna

and Sh. Santosh Kumar,TGT (P&HE), KV Rourkela for preparing the study

material. I also thank Mr Vishal Singh, TGT (P&HE) KV Bolangir No 1 & Mr.

Ashutosh Sharma, TGT (P&HE) KV Khurda Road for preparing the Question

paper. I also thank Ms. Sadhana Mayee Senapati, PGT (Bio), KV Rourkela &

Jyotirmaya Acharya, (PRT) KV Rourkela for their contribution as proof reader.

I do hope that the study material will be a useful tool to ensure better

results in the subject.

With best wishes,

(A.P.S. BRAR)

PRINCIPAL

KV ROURKELA

E-mail- ([email protected])

mailto:[email protected]

PHYSICAL EDUCATION (048) CLASS XII

INDEX

STUDY MATERIAL PREPARATION COMMITTEE: -

1. SH. SANTOSH KUMAR, TGT (P&HE), KV ROURKELA

2. SH. NEERAJ PANDEY, TGT (P&HE), KV BHAWANIPATNA

SI.NO. UNIT/TOPIC Page No.

0 Syllabus for 2019-20 3-6

1 Planning in Sports

2 Sports & Nutrition

3 Yoga and Lifestyle

4 Physical Education & Sports for CWSN (Children

With Special Needs)

5 Children & Women in Sports

6 Test & Measurement in Sports

7 Physiology &Injuries in Sports

8 Biomechanics & Sports

9 Psychology & Sports

10 Training in Sports

12 Previous Years Question Papers (With Answer)

13 Model Question Papers With Answer

14 Unsolved Model Question Papers

CENTRAL BOARD OF SECONDARY EDUCATION PHYSICAL EDUCATION CURRICULUM (2019-20) Class XII

PHYSICAL EDUCATION (048)

Class XII (2019–20)

Theory Max. Marks70

Unit I Planning in Sports

Meaning & Objectives Of Planning

Various Committees & its Responsibilities (pre; during &post)

Tournament – Knock-Out, League Or Round Robin & Combination

Procedure To Draw Fixtures – Knock-Out (Bye & Seeding) & League (Staircase

&Cyclic)

Intramural & Extramural – Meaning, Objectives & Its Significance

Specific Sports Programme (Sports Day, Health Run, Run For Fun, Run For

Specific Cause & Run For Unity)

Unit II Sports & Nutrition

Balanced Diet & Nutrition: Macro & Micro Nutrients

Nutritive & Non-Nutritive Components Of Diet

Eating For Weight Control–A Healthy Weight, The Pitfalls of Dieting, Food

Intolerance & Food Myths

Unit III Yoga & Lifestyle

Asanas as preventive measures

Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana,

Trikonasana, Ardh Matsyendrasana

Diabetes: Procedure, Benefits & contraindications for Bhujangasana,

Paschimottasana, Pavan Muktasana, ArdhMatsyendrasana

Asthma: Procedure, Benefits & contraindications for Sukhasana, Chakrasana,

Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana

Hypertension:Tadasana, Vajrasana, PavanMuktasana, ArdhaChakrasana,

Bhujangasana, Sharasana

Back Pain: Tadasana, Ardh Matsyendrasana, Vakrasana, Shalabhasana,

Bhujangasana

Unit IV Physical Education & Sports for CWSN (Children with Special Needs

Divyang)

Concept of Disability &Disorder

Types of Disability, its causes & nature (cognitive disability, intellectual disability,

physical disability)

Types of Disorder, its cause & nature (ADHD, SPD, ASD, ODD,OCD)

Disability Etiquettes

Advantage of Physical Activities for children with special needs

Strategies to make Physical Activities assessable for children with special need.

Unit V Children & Women in Sports

Motor development & factors affecting it

Exercise Guidelines at different stages of growth &Development

Common Postural Deformities - Knock Knee; Flat Foot; Round Shoulders;

Lordosis, Kyphosis, Bow Legs and Scoliosis and their corrective measures

Sports participation of women in India

Special consideration (Menarche & Menstrual Dysfunction)

Female Athletes Triad (Osteoporosis, Amenorrhea, Eating Disorders)

Unit VI Test & Measurement in Sports

Motor Fitness Test – 50 M Standing Start, 600 M Run/Walk, Sit & Reach,

Partial Curl Up,

PushUps(Boys),ModifiedPushUps(Girls),StandingBroadJump,Agility–4x10MShuttle Run

General Motor Fitness–Barrow three item general motor ability (Standing Broad Jump, Zig Zag Run, Medicine Ball Put – For Boys: 03 Kg & For Girls: 01Kg)

Measurement of Cardiovascular Fitness – Harvard Step Test/Rockport Test- Computation of Fitness

Index:

Duration of the Exercise in Seconds x 100

5.5 x Pulse count of 1-1.5 Min after Exercise Rikli & Jones - Senior Citizen Fitness Test1. Chair Stand Test for lower body strength

2. Arm Curl Test for upper body strength 3. Chair Sit & Reach Test for lower body

flexibility 4. Back Scratch Test for upper body flexibility 5. Eight Foot Up & Go Test for agility 6. Six Minute Walk Test for Aerobic Endurance

Unit VII Physiology & Injuries in Sports

Physiological factor determining component of Physical Fitness

Effect of exercise on Cardio Respiratory System

Effect of exercise on Muscular System

Physiological changes due to ageing

Sports injuries: Classification (Soft Tissue Injuries : (Abrasion, Contusion,

Laceration, Incision, Sprain & Strain) Bone & Joint Injuries: (Dislocation,

Fractures: Stress Fracture, Green Stick, Commutated, Transverse Oblique &

Impacted) Causes, Prevention & treatment

First Aid – Aims & Objectives

Unit VIII Biomechanics & Sports

Meaning and Importance of Biomechanics in Sports

Types of movements (Flexion, Extension, Abduction &Adduction)

Newton’s Law of Motion & its application in sports

Friction & Sports

Unit IX Psychology & Sports

Personality; its definition & types – Trait & Types (Sheldon & Jung

Classification) & Big Five Theory

Motivation, its type & techniques

Exercise Adherence; Reasons to Exercise, Benefits of Exercise

Strategies for Enhancing Adherence to Exercise

Meaning, Concept & Types of Aggressions in Sports

Unit X Training in Sports

Strength–Definition, types &methods of improving Strength–Isometric,

Isotonic & Isokinetic

Endurance-Definition, types & methods to develop Endurance–Continuous

Training, Interval Training & Fartlek Training

Speed – Definition, types & methods to develop Speed – Acceleration Run &

Pace Run

Flexibility – Definition, types & methods to improve flexibility

Coordinative Abilities – Definition & types

Circuit Training - Introduction & its importance

Practical Max. Marks30

01. Physical Fitness Test - 6Marks

02. Proficiency in Games and Sports(Skill of any one Game of choice from the given

list*) -7Marks

03. Yogic Practices - 7Marks

04. Record File** - 5Marks

05. Viva Voce (Health/ Games &Sports/Yoga) - 5Marks

* Basketball, Football, Kabaddi, Kho-Kho, Volleyball, Handball, Hockey,

Cricket, Bocce & Unified Basketball [CWSN (Children With Special Needs -

Divyang)]

**Record File shall include:

Practical-1: Fitness tests administration for all items.

Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for

each lifestyle disease.

Practical-3: Procedure for administering Senior Citizen Fitness Test for 5 elderly

family members.

Practical-4: Any one game of your choice out of the list above. Labelled diagram of

field & equipment (Rules, Terminologies & Skills).

Suggested Question Paper Design Physical Education (Code No. 048)

Class XII (2019-20)

Marks:70 Duration: 3hrs.

SN

Typology of Questions

Objective

Type/ MCQ 1 Mark

Short

AnswerI 3Marks

Short

AnswerII 5Marks

Marks

1

Remembering: Exhibit memory of

previously learned material by

recalling facts, terms, basic

concepts, and answers.

(5) 5

(3) 9

(2) 10

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2

Understanding: Demonstrate

understanding of facts and ideas by

organizing, comparing, translating,

interpreting, giving descriptions, and stating main ideas

(5) 5

(3) 9

(1) 5

19

3

Applying: Solve problems to new

situations by applying acquired

knowledge, facts, techniques and rules in a different way.

(5) 5

(2) 6

(1) 5

16

4

Analyzing and Evaluating:

Examine and break information into

parts by identifying motives or

causes. Make inferences and find

evidence to support generalizations.

Present and defend opinions by

making judgments about information,

validity of ideas, or quality of work

based on a set of criteria.

Creating: Compile information

together in a different way by

combining elements in a new pattern

or proposing alternative solutions.

(5) 5

(2) 6

-

11

Total 20x1=20 10x3=30 4x5=20 70 (34)

There will be Internal Choice in questions of 1 mark (4 choices), 3 marks (3

choices) and 5 marks (2 choices). In all, total 9 internal choices.

Note:

01. It is suggested that Unit No. III & VI may be taught by following the Principle of Learning by Doing.

02. Content is designed to complete the syllabus between 120-140 periods

9

MONTH WISE DISTRIBUTION OF SYLLABUS

CHAPTER WISE WEIGHT-AGE BASED UPON THE PREVIOUS QUESTION PAPERS

PART A: THEORY Max. Marks-:70

1 Planning in Sports 9 marks

2 Sports & Nutrition 6 marks

3 Yoga and Lifestyle 7 marks

4 Physical Education & Sports for CWSN (Children with Special Needs) 5 marks

5 Children &Women in Sports 8 marks

6 Test & Measurement in Sports 5marks

7 Physiology & Injuries in Sports 8 marks

8 Biomechanics & Sports 6 marks

9 Psychology & Sports 7 marks

10 Training in Sports 9 marks

MONTH PART A- THEORY Max. Marks-:70 NO. OF PERIOD

REQUIRED

APRIL & JUNE Unit I Planning in Sports 11

JULY Unit II Sports & Nutrition

UNIT III Yoga and Lifestyle 18

AUGUST

Unit IV Physical Education & Sports for CWSN

(Children With Special Needs - Divyang)

Unit V Children & Women in Sports 28

SEPTEMBER Unit VI Test & Measurement in Sports

Unit VII Physiology & injuries in Sports 21

OCTOBER

Unit VIII- Biomechanics & Sports

Unit IX - Psychology & Sports

15

NOVEMBER Unit X- Training in Sports

16

APRIL TO

NOVEMBER

PART B - PRACTICAL Max.Marks-30

31

10

TOTAL (THEORY) 70 marks

PART B: PRACTICAL

01. Physical Fitness Test - 6Marks

02. Proficiency in Games and Sports (Skill of any one Game of choice from the given list*)

-7Marks

03. Yogic Practices - 7Marks

04. Record File** - 5Marks

05. Viva Voce (Health/ Games & Sports/Yoga) - 5Marks

TOTAL (PRACTICAL) 30 Marks

Grand total (70 marks theory +30 Marks practical) = 100 Marks

Note – Chapter wise weightage may change in the Question Paper, so it is better to give equal

importance to all the chapters.

11

UNIT: 1

PLANNING IN SPORTS

Key Points:

Meaning and Objectives of Planning

Various Committees and its responsibilities

Tournaments- Knock-out, League or Round Robin and Combination

Procedure to draw fixtures- Knock-out (Bye and Seeding) and League(Cyclic, Staircase and

Tabular method)

Intramural and Extramural-Meaning, Objectives and its importance

Specific Sports Programme (Sports Day, Health Run, Run for Fun, Run for specific cause and

Run for Unity)

1 Meaning and Objectives of Planning

“Planning is the process of making a sequence of work for a future line of action”.

Planning is an intellectual process of thinking in advance about setting of goals and developing

strategies which are requires attaining the goals efficiently.

The success of Physical Education programs depends upon following points which are

Efficient staffing

Good direction

Proper control

Well supervision

Good co-ordination and

Minimizes the chances of lapses

Objectives of planning

Reduce the chances of mistake

It suggests programmes can be conducted with proper coordination with least mistakes rather

focusing on success

To promote innovative ideas

To provide direction towards the goal

To reduce undue pressure

To provide proper co-ordination among the committees

To reduce the chances of mistakes

To increase the creativity

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1.2 Various Committees and their responsibilities

Different committees work together for the smooth conduct of the sports events.

The various committees are following:-

I. Technical Committee: This committee is responsible for the technical conduct of the event.

It also selects various officials such as referees, judges, starters, umpires, time keepers etc.

II. Transport Committee: This committee is responsible for providing the facilities regarding

transportation of various teams at the venue of sports events.

III. Reception Committee: The members of this committee are responsible to welcome the Chief

Guest and spectators at opening and closing ceremonies.

IV. Boarding and Lodging Committee: This committee is responsible for making necessary

arrangements for providing accommodation and serving meals to the sports persons and other

officials.

V. Ground and Equipment Committee: This committee makes necessary arrangements of

equipment related to events.

VI. Medical and First Aid Committee: This committee is formed to provide medical assistance

to participants round the clock.

VII. Protest Committee: It protests against a judgment, the members of this committee decide

about it.

VIII. Publicity Committee: All the press releases and press conferences are organised by this

committee.

IX. Finance Committee: This committee is assigned to make the budget for the event and

handle the expenses.

X. Refreshment Committee: This committee is formed to provide refreshment to the

participants.

Flow Chart:-

Administrative Director

Executive Committee

Organizing Committee for Games/Sports

Boarding and lodging Committee Publicity Committee

Reception Committee Decoration and ceremony committee

Transportation committee Grounds and Equipment Committee

Entertainment and refreshment

Committee

Technical committee

Announcement Committee Finance Committee

First Aid Committee

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1.3 Tournaments:

It is a series of contests with several rounds in which many contestants compete, individually or as a

team to decide the winner.

Importance of tournament

The sportsman learns the discipline by playing tournaments.

The sportsman meets other sportsman at a single platform.

He learns ethical values such as honesty, fair play, and respect for others.

Tournament provides recreation to all, i.e. organizers, spectators, students.

Type of tournament:

1. Knock out: In this type of tournament, the team once defeated gets eliminated from the

tournament. Only the winning teams contest in the next rounds. Opportunities are given to the

winning players/teams.

2. League: In single league tournament all participating teams compete once, with each other,

where as in double league, each team play with every other team twice, without any

consideration of victory or defeat.

3. Combination Tournaments: Combination tournaments are organized in group or zonal

matches.

There are mainly four types of combination tournaments:

I. Knock out cum Knock out.

II. League cum league.

III. Knock out cum league.

IV. League cum Knock out.

4. Challenge Tournament: This type of tournament comes when there are one to one contests

or there are two players on each side. One player challenges the other and the other player

accepts the challenge. Games in which such tournaments are held include – Boxing, Tennis,

Table Tennis, Badminton etc.

Fixtures in such tournaments are decided according to:

I. Ladder Method

II. Physical Method

III. Cobweb Method

Knock out tournaments:

In knock out tournaments the teams which defeat once gets automatically eliminated from the

tournament.

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Seeding a Team: - The sorting of the teams and fitting them in the fixtures so that the stronger teams

do not meet each other in earlier rounds is known as Seeding. This method is good if we know the

real strong teams. The organizers should find out the real strong teams from the previous tournaments

or old records figure starting a new tournament.

Bye: - The advantage given to a team usually by drawing a lot and exempting it from playing a match

in the first round is known as Bye. These are given to a specific number of teams in the first round.

The number of byes is decided by subtracting the number of teams from the next higher number

which is in power of two’s.

Bye Next Higher No - No of Team [ - No of teams]

The procedure of giving byes is as follows:

The first bye is given to last team of lower half.

The second bye is given to first team of upper half.

The third bye is given to first team of lower half

The fourth bye if given to last team of upper half.

The next bye or byes will be given in the same order as described above.

Advantages of knock out tournament:

I. These are less expensive.

II. Helpful in enhancing standard of sports.

III. It requires less time to complete the tournament.

IV. Minimum no. of officials is required.

Disadvantages of knock out tournament:

I. There are many chances of elimination of good teams in preliminary rounds.

II. There are many chances of weak teams to enter in the final round.

III. Spectators may not have enough interest in the final round.

1.4 Methods of Preparing Fixtures for Knock-out Tournaments:-

1. Total number of teams participating in the tournament.

2. Total number of matches to be played in the tournament.

Formula for calculating total number of matches is n-1, where n is the total number of teams

participating in the tournament.

3. Total number of rounds played in the tournament depends upon two things:-

I. The number of teams playing in the tournament.

II. The higher nearest number from the total number of teams of power of two’s =

15

4. Method of determining the number of teams in upper half and lower half:-

I. If the number of teams is even, then equal number of teams will be divided in both halves i.e.

n/2, where n is the total number of teams.\

II. If the number of teams is odd, the following method is applied:

Number of teams in upper half = (n+1)/2, where n = number of teams.

Number of teams in lower half = (n-1)/2, where n = number of teams

5. The number of byes in knock-out tournament are decided by subtracting total number of teams

from the next higher nearest number in power of two’s ( ).

Example: -Knock out fixture of 19 teams

No. of teams = 19,

Total No. of matches = n-1 = 19-1 = 18

No. of teams in upper half =n+12

= 19+12 =

202 =10

No. of teams in lower half n−12 =

19−12 = 182 =9

Total no. of byes = 32- 17 =15 byes,

No. of byes in upper half = nb−12 =

15−12 =142 =7

No. of byes in lower half = nb−12 =

15+12 =162 =8

Total number of rounds = 5

R-1 R-2 R-3 R-4 R-5

1Bye2

2Bye6

3Bye10

4

5

6 SEMI FINAL-1

7

8Bye12

9Bye8

10Bye4 UH=UPPER HALF FINAL

11Bye3 LH=LOWER HALF

12Bye7

16

13Bye11

14

15 SEMI FINAL-2

16Bye13

17Bye9

18Bye5

19Bye1

League Tournament:- In this type of tournament each team plays with every other team once if it is a single league

tournament and each team plays with every other team twice if it is a double league tournament.

Method to draw the fixture in league tournament:-

(a) Cyclic method

In cyclic method, if the number of teams is in even number, the team number 1 is fixed on the top of

right hand side and then other team numbers in ascending order consecutively downward and then

upward on the left hand side and then from the next round teams will rotate in clockwise direction. If

the number of teams is odd then the bye is fixed on the top of right hand side and rest of the

procedure will remain same. If the number of team is even number than number of rounds will be (N-

1). If the number of teams is odd number then number of rounds will be equal to number of teams.

Fixture according to cyclic method

Example: Draw a fixture of 6 teams on league basis according to cyclic method.

Answer: Total number of teams = 6

Total number of matches

=n(n−1)2

=6(6−1)2 =

6×52

=302 =15

Number of rounds = n-1 = 6-1 = 5 rounds. Fixtures

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Round-1 Round-2 Round-3 Round-4 Round-5

6-1 5-1 4-1 3-1 2-1

5-2 4-6 3-5 2-4 6-3

4-3 3-2 2-6 6-5 5-4

(b) Stair-case Method: In stair-case method, the fixtures are made just like a ladder or a staircase.

In this method, no bye is given to any team and there is no problem of even or odd number of teams.

Example: Draw a fixture of 9 teams on league basis according to stair-case method.

Solution: Fixture

1-2

1-3 2-3

1-4 2-4 3-4

1-5 2-5 3-5 4-5

1-6 2-6 3-6 4-6 5-6

1-7 2-7 3-7 4-7 5-7 6-7

1-8 2-8 3-8 4-8 5-8 6-8 7-8

1-9 2-9 3-9 4-9 5-9 6-9 7-9 8-9

(c) Tabular Method: In tabular method, the fixtures are made just like row and table. In this method,

bye will be given to odd number of team.

For Even number of team i.e. 6

A B C D E F

A 1 2 3 4 5

B 3 4 5 2

C 5 1 4

D 2 1

E 3

F

18

For Odd number of team i.e. 7

A B C D E F G Bye

A 1 2 3 4 5 6 7

B 3 4 5 6 7 2

C 5 6 7 1 4

D 7 1 2 6

E 2 3 1

F 4 3

G 5

Bye

Combination tournament: Combination tournament are those tournament in which initial rounds of a tournament played on a

particular basis (knock out league) and rest or the other particular basis knock out/ league.

Fixture: - make the groups of equal teams i.e.

19

20

1.5 An Intramural and Extramural Meaning, Objectives and Its Significance

Meaning of Intramural

Intramural is derived from the Latin word’ Intra” and “muralist’.”Intra” means “within” and

“Muralist” means ‘Wall' .So we can say that the activities, which are performed within the walls or

within the campus of an institution, are called ‘Intramural”.

The rules of the games/ sports are modified accordingly, if needed.

Objectives of Intramural:-

To provide opportunity to every student to participate in Games and Sports

To develop Leadership Qualities among students

To develop Feeling of Co-operation

To provide Recreation

21

To develop the Feeling of Sportsmanship

To provide opportunity to learn a variety of games and Skills

To provide opportunity to get Experience of Organization of Competitions

To find out talented Sport persons

Extramural

Extramural is derived from the Latin words “Extra” and “Wall”. So, we can say that the

activities which are performed outside the walls of an institution or school are known as

“Extramural”.

These tournaments will be organized on a zonal, regional, state or national basis.eg. CBSE

tournament, SGFI tournament etc.

Objectives of Extramural

To provide Experience to Students

To improve the Standard of Sports

To broaden the Base of Sports

To develop Sportsmanship and Fraternity

To provide knowledge of New Rules and Advanced Techniques

Significance of Intramural and Extramural

Helps in providing the ways and means for the development self esteem, citizenship,

responsibility, sportsmanship, and skills in co-operative behaviour.

Helps in providing to take part in activities that encourages active participation, enjoyment,

and fun without external pressure or reward.

Helps in providing to reinforce the concept that winning is less important than preparing to

win. Losing should not be the same as failure, nor success the same as winning.

Helps in providing to determine participation by interest rather than skill, not limiting

activities to the gifted or early maturing athlete.

22

Helps in providing opportunities for students and expose them to a wide variety of sports,

skills and activities so that they may refine interest and make choices to suit their personal

abilities and needs.

Helps in providing opportunities for students, faculty, and staff to actively engage in activities

involving sports, recreation, and play while providing structure for an experimental education.

1.6 SPECIFIC SPORTS PROGRAMME

The programs motivate and create the feeling to take part in these sports programs. People

become health-conscious and try to remain fit and stay healthy for as long as possible. These specific

sports programs are usually organized by the federations, state government, NGO etc. to create health

consciousness among the people and take part in health-related sports programs. These programmes

have various objectives such as creating awareness among peoples regarding unity, health & diseases

etc.

The various important specific programs:- 1. Sports Day– We celebrate National Sports day on 29

th of August every year on the memory and

Birth anniversary of Major Dhyanchand known as “Hockey Wizard”. School - Annual Sports Day.

2. Health Run: These are organized by health departments to ameliorate the standard of health in a

country along with raising funds for charity.

3. Run for Fun: It is also organized to spread the message among masses to remain healthy and fit. It

may be organized to motivate the people to remain fit.

4. Run for Unity: It is organized to show unity and peace among the people of different religions. Its

purpose may be national and international integration and brotherhood.

5. Run for Specific Cause: This is the run related to specific or noble cause. Most of the social non-

profit organizations organizes these runs for creating awareness about AIDS, Educating the girl child,

Cancer, etc. Mumbai and Chennai Marathons are organized for such noble purpose.

23

Important Questions

Objective Type Question/ MCQ (1Markeach)

Q.1 What is planning?

A. To Decide in well in Advance B. To Organize

C. Make Decision D. To Judge

Q.2 Find out the Specific Sports Programmed?

A. Run for Fun B. Basketball

C. Kabaddi D. Kho-Kho

Q.3 What is Intramural?

A. Outside of the School Campus B. Inside of the School Campus

C. Within the City D. Outside of the City

Q.4 What is Extramural?

A. Outside of the School Campus B. Inside of the School Campus

C. Within the City D. Outside of the City

Q.5 What is ‘Bye’?

A. Seeding B. Disadvantage

C. Round Match D. Advantage

Q.6 What is league tournament?

A. All teams play with each other B. Selective teams play with each other

C. Eliminated after one loose D. None the above

Q.7 Formula for total no’s of matches in league tournament?

A. N-1 B. N (N-1)

C. N (N-1)/2 D. (N-1)/2

Q.8 How to Decide No of Byes?

A. Next Power of 3 B. Next power of four

C. Power of 3 D. Next power of 2

Q.9 What is Special Seeding?

A. Directly Inter in First Round B. Played from first Match

C. Get byes D. Directly Play From Quarter/Semi

Q.10 What is Knock out Tournament?

A. Round Robin Tournament B. Stair case Tournament

C. Elimination Tournament D. Ladder Tournament

Give one word answers. 1. What is the name of the committee that announces the dates and venue of tournament?

2. Which committee is responsible for preparing the grounds or laying out the track and field?

3. What is the formula to calculate the number of matches in a single league tournament?

4. Write down the formula for calculating the number of matches for double league tournament.

5. How many byes are given if 15 teams are participating in a knock-out tournament?

Fill in the blanks. 1. The second bye is given to the........................team of the upper half.

24

2. Tabular method is used for fixtures in a........................tournament.

3. ........................means the activities which are performed with in the campus of an institution.

State True or False.

1. League tournament is also called the Berger system.(True/False)

2. Knock-out tournaments are less expensive in comparison to other forms of tournaments.

(True/False)

Short Answer Type Question (30 to 50 Words) (3 Marks each)

1. Write the advantages & disadvantages of knock-out tournaments.

2. Define league. Explain its types. Write its advantage & disadvantage of league tournament?

3. Write the procedure of fixtures in league tournaments?

4. What are the objectives of Extramural?

5. Define Tournament? Write the types of tournaments?

6. Explains any two specific sports program.

7. Define ‘Fixtures’ and classify several types of tournaments.

8. Enlist various committees for organizing an event and explain function of any three.

Long Answer Type Question (75 to 100 Words) (5 Marks each)

1. Describe the various committees for the organizing of sports events.

2. Draw a knock out fixture of 21 teams mentioning all the steps involved.

3. Define Intramurals. Write its objectives of and principles.

4. Define Extramural. Write its objectives and principles.

5. Explain the meaning of specific sports programme? Write its contribution for society.

6. Prepare the fixture of 18 teams where last year position holder team will directly play in semi-final.

7. Prepare the fixture of 23 teams according to Knock-out cum League basis/League cum Knock-out

basis tournament.

8. Prepare the fixture of 7 and 8 teams on league basis tournament.

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UNIT: 2

SPORTS AND NUTRITION

Key Points:

Balanced Diet and Nutrition: Macro and Micro Nutrients

Nutritive and Non-nutritive components of diet

Eating for weight control - A healthy weight, the Pitfall of dieting, Food Intolerance and Food

Myths

2.1 Balanced Diet and Nutrition

A diet which contains the proper amount of each nutrient such as Carbohydrates, Fats,

Proteins, Vitamins, and Minerals etc. is called Balanced Diet.

Balanced Diet: - A complete food, a diet contains adequate amounts of all the necessary nutrients

required for proper growth & maintenance of body.

Nutrition: - It is the process of obtaining & consuming food or breaking down food &substances

taken in by the mouth to use for energy in the body.

Nutrients: - The food in our diet consists of various types of essential chemicals

for our body termed as nutrients: - e.g. Protein, fat, carbohydrates, vitamins & minerals.

Goals of nutrition:

I. Stay hydrated

II. Provide immediate fuel

III. Boost performance

IV. Preserve muscles

V. Improve recovery

Macro nutrients

Macronutrients mainly include carbohydrates, proteins and fats and also water which are

required in large quantities and their main function being the release of energy in body.

Macronutrients include Carbon, Oxygen, Hydrogen, and Nitrogen.

Micro nutrients

Micronutrients mainly comprise vitamins and minerals which are required in very less

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quantities. Micro nutrients are chlorine, iron, manganese, zinc, boron, sodium, copper, molybdenum

and nickel etc.

However, both macro nutrients as well as micro nutrients are essential for formation of many

compounds which are required by the body for growth and development.

2.2 Non-Nutritive and Nutritive Components of Diet

Nutritive components of diet

Carbohydrates

Carbohydrates are needed to provide energy during exercise. It provides quick or instant

energy to our body. Carbohydrates are stored mostly in the muscles and liver. Complex

carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice.

Protein Protein is important for muscle growth and to repair body tissues. Protein can also

be used by the body for energy, but only after carbohydrate stores have been used up. Only

strength training and exercise will change muscles.

Fat It provides the highest concentration of energy of all the nutrients. One gram of fat

equals nine calories. Saturated fats are found primarily in animal sources like meat, egg yolks, yogurt,

cheese, butter, milk.

Vitamin A well-planned and nutritionally adequate diet should meet an athlete‘s vitamin

and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you

have a diagnosed deficiency, such as an iron or calcium deficiency.

Minerals Minerals are very essential in our diet. Four percent of our body weight is made up minerals.

These are required for healthy teeth, bones and muscles. It is also used by body for various activities

such as transmission of nerve, impulses formation of hormones and maintenance of heart beat etc.

Macro Minerals a) Calcium: Calcium is among the top macro-minerals in terms of growth

and development of our bones and teeth. It helps in blood clotting. Its deficiency may cause

rickets. The sources are cheese, milk, orange, juice, eggs, green leafy vegetables and cereals.

b) Potassium: Potassium is one of the most required minerals in diet. It is helpful in keeping

the nervous system and muscular system fir and active all the time. It helps in maintaining

the amount of water in blood and tissues. Its main sources are banana, tomatoes, green leafy

vegetables, beans etc.

c) Sodium: It helps in muscular activities. It also helps in transmission of nerve impulses.

The sources are table salts, pickles and butter etc.

d) Magnesium: It repairs and maintains body cells. It is found in meat, brown rice, beans

and whole grains etc.

e) Phosphorus: Phosphorus helps in the formation of bone and teeth. It keeps the muscles and nerve

activities normal. The sources are egg, fish, liver, milk, and unpolished rice etc.

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Micro Minerals: a) Iodine: It produces the hormones for the thyroid gland. It is also

significant for proper growth and development. Lack of iodine can cause goiter (swollen

thyroid gland) and mental retardation. The sources are iodized salt, fish and sea food.

b) Iron: It is essential in the production of haemoglobin. Its deficiency causes anaemia. The

sources are meat, egg, dry fruits, and spinach banana and green leafy vegetables.

c) Chromium: It is essential in the production of haemoglobin. Its deficiency may cause diabetes.

The sources are soya beans, black gram, carrot, tomato, groundnuts, bajra and barley.

Non-nutritive components of diet a) Water

b) Roughage

c) Artificial sweeteners

d) Preservatives

e) Plant products

Fibre or roughage has no nutritive value. It is undigested part of the food or it can be said

that it cannot be digested by human intestinal tract. It consists of water and improves intestinal

function by adding bulk to the food. It helps the individual to satisfy the appetite. It prevents

constipation.

2.3 Eating for weight control

A healthy weight is a weight that lowers your risk for health problems; generally body

mass index (BMI) and waist size are good ways to achieve healthy weight.

Methods to calculate BMI = Weight in Kg/ (Height in m)

Category BMI

Category BMI

Under Weight Below 18

Normal Weight 18.5 to 24.5

Over Weight 24.5 to 30.5

Obese Category I 30.5 to 35

Obese Category II 35.5 to 40

Severe Obesity Above 40

Here are some useful tips for weight control with proper eating:

a. Avoid common pitfalls: Diet, especially fat diets or quick fix pills and plans, often set you up for

failure. Prepare a plan that is more realistic.

b. Put a stop to emotional eating: We don’t always eat simply to satisfy hunger. All too often, we

turn to food for comfort and stress relief. When this happens, we frequently pack on pounds.

c. Tune in what you eat: Do not eat while at your desk or working, and in front of the TV screen.

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The result is that we consume much more than we need, often without realizing it. Counter this

tendency by practicing “mindful” eating: pay attention to what you eat, savour each bite, and choose

foods that are both nourishing and enjoyable.

d. Fill up with fruit, veggies and fibre: To lose weight, you have to eat fewer calories. But that

doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you

choose your foods wisely.

e. Indulge without overindulging: Do not avoid some type of food (ice cream or cookies or chips)

completely. Instead of denying yourself the unhealthy foods you love, simply eat them less often.

f. Take charge of your food environment: Set yourself up for success by taking charge of your off

environment: when you eat and what foods are available.

g. Make healthy lifestyle changes: You can support your dieting efforts by making healthy lifestyle

choices.

Factors which will control body weight

Balanced diet

Drinks lots of water

Eating lot of fibrous food

Regular Medical Check-up

Avoid Fats

Medicine only by doctors’ advice

Physical Activity

Avoid Drinking

Avoid junk food

Meals in small shifts

Follow Hygienic Habits

Do not Dieting

Never try sliming pills

Avoid over eating

Balancing the intakes of calories and expenditure of calories.

PITFALL OF DIETING

An individual who is overweight wants to reduce weight they starve for reducing weight

many times skip meals to lose weight, sometimes take slimming pills.

Extreme Reduction of Calories.

Restriction on some nutrients

Skipping meals

Intake of calories through drinking

Under estimating the calories.

Intake of labelled foods.

Not preferring physical activities.

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Low energy diet.

Taking less liquids

Starving

Food Intolerance

Food intolerance is that when a person has difficulty in digesting a particular food. Intolerance

means the individual elements of certain foods that cannot be properly processed and absorbed by our

digestive system. The main cause of food intolerance is the

complete absence of enzymes responsible for breaking down or absorbing the food elements.

Symptoms

Nausea

Vomiting

Pain in joints

Headache and rashes on skin

Diarrhea

Sweating

Palpitations

Burning sensations on the skin stomach

Food intolerance can cause nausea, stomach pain, diarrhea, vomiting, gas

cramps, heartburn, headaches, irritability, etc.

Causes: Absence of activity of enzymes responsible for breaking down the food elements.

These are usually innate sometimes diet related or due to illness.

Food myths a. Eggs increases cholesterol level so avoid it: There is no doubt that eggs are good source

of health. An egg provides you various nutrients. It is as per daily requirements of

cholesterol by our bodies. So, if you take one egg daily there is no problem of cholesterol

level.

b. Drinking while eating makes you fat: The actual fact behind this misconception is that

enzymes and their digestive juices will be diluted by drinking water while eating which

slows down your digestion which may lead to excess body fat.

(i) Myth: Low fat or No fat diet are good.

Fact: Body needs fats for energy, tissue repair and to transport vitamin A, D, E &K. Just cut

down on salivated fat eating unsaturated fats.

(ii) Myth: Dieting or Fasting may lose weight.

Fact: It may be true in short term but ultimately it hinder weight loss. Loosing over the long

term burns off fat whereas crash dieting or fasting not only removes fat but who leans

muscles.

(iii) Myth: Food eaten late night is more fattening.

Fact: It doesn’t make much change.

(iv) Myth: Low fat milk has less calcium that full fat milk.

Fact: - Skimmed and semi skimmed actually have more calcium because it is in watery part

and not in creamy part of milk.

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(v) Myth: Vegetarian cannot build muscles.

Fact: Vegetarian can built muscles as meat eaters by getting their proteins from vegetables

such as cheese nuts pulses etc.

(vi) Myth: Healthy food is expensive.

Fact: Tinned, stored, packed food is expensive. Whereas local & seasonal foods are not expensive.

IMPORTANT QUESTION

Objective Type Question/ MCQ (1 Mark Each)

Q.1 What Is Vitamin A?

A. Retinol B. Thiamine

C. Niacin D. Riboflavin

Q.2 Which of the following is not a fat-soluble vitamin?

A. Vitamin D B. Vitamin K

C. Vitamin C D. Vitamin A?

Q.3 Deficiency of which vitamin causes Beriberi??

A. Vitamin B12 B. Vitamin B2

C. Vitamin B6 D. Vitamin B1

Q.4 Name the disease caused by the deficiency of Niacin??

A. Pellagra B. Rickets

C. Scurvy D. Pernicious anaemia

Q.5 Which of the following vitamin is also known as cobalamin?



Q.6 Which of the following vitamin serves as a hormone precursor?

A. Vitamin C B. Vitamin A

C. Vitamin K D. Vitamin D

Q.7 Name the vitamin which takes part in blood clotting??

A. Vitamin E B. Vitamin K

C. Vitamin D D. Folic acid

Q.8 Vitamins, minerals and proteins in suitable amounts are given to body by?

A. Whole grain food B. Fatty fish

C. Plant oil D. Nuts

Q.9 Sources of proteins includes?

A. Fish B. Poultry

C. Eggs D. All of them

Q.10 A diet containing right amount of energy, carbohydrates, proteins, fats, fibre, vitamins, minerals

and water to fulfil requirement of body is called?

A. Nutrition B. Balanced diet

C. Perfect diet D. Food pyramid

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Give one word answers.

1. Which diet can provide all the essential food constituents necessary for growth and

maintenance of the body?

2. Who discovered Vitamin ‘A’?

3. Which mineral helps iron in the formation of hemoglobin?

4. Which vitamin was discovered by Elmer McCollum?

Fill in the blanks.

1. Our blood contains........................percent of water.

2. Minerals and........................are included in micronutrients.

3. The deficiency........................may cause goiter.


1. A balanced diet must contain all the essential food constituents in adequate amount.

(True/False)

2. Carbohydrates contain the elements of carbon ,hydrogen and oxygen.(True/False)

3. Glucose, fructose, sucrose and maltose are called complex carbohydrates.(True/False)

4. Fats contain Carbon, Oxygen and Hydrogen in the percentage of 76,12 and 12.(True/False)

Short Answer Type Question (30 to 50 Words) (3 Marks Each)

1. Explain Balanced diet and its function.

2. Mention micronutrients which are important for body.

3. Write importance of protein.

4. Write difference between types of carbohydrate simple and complex carbohydrate.

5. Mention five pitfalls of dieting.

6. How water is useful for us? Explain in brief.

7. How food intolerance is treated? What are the systems? Explain in brief.

8. Write difference between Nutritive and Non-Nutritive component of diet

Long Answer Type Question (75 to 100 Words) (5 Marks Each)

1. What is Balanced Diet? How it is important for individual body?

2. What factors which can affect for making Balanced Diet?

3. Why macronutrients should be essential part of our diet?

4. What are the macro nutrients? Explain in details.

5. State four Myths of Dieting.

6. Diet can enhance the performance of a sportsperson. Explain.

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UNIT – 3

Yoga and Lifestyle

Key Points:-

Asanas preventive measures.

Obesity: Procedure, Benefits & Contradiction for Vajrasana, Hastasana, Trikonasana,

Ardhmatsyendrasana.

Diabets: Procedure, Benefits & Contradiction for Bhujangasana, Paschimottasan,

Pavanmukltasana, Ardhmatsyendrasana.

Asthma: Procedure, Benefits & Contradiction for sukhasana, chakrasana, Gaomukhasana,

Parvatasana Bhujangasana, Paschimottasana, matsyasana.

Hypertension: Tadasana, Vajrasana, Pavanmuktasana, Ardhachakrasana, Bhujangasana,

Sharasana.

Back pain: Tadasana, Ardhmatsyendrasana vakrasana, Shalabhjasana, Bhujangasana.

3.1 Meaning of Asanas:- To sit in a comfortable position for everlasting period of time is called asana.

Asanas as preventive measure:-

Asanas can be preventive measures as they provide following physiological benefits which

ultimately helps in avoiding various lifestyle disease. The following are the benefits of asanas for

prevention of diseases:

I. Bones and joints become strong: By performing regular asana, the bones, cartilages, and

ligaments become strong. Along with this, height of children is enhanced.

II. Circulation of blood becomes normal: By performing asana regularly, the stroke volume as

well as cardiac output increases because cardiac muscles start working more strongly and

efficiently. Blood circulation becomes proper and blood pressure normalizes and stabilizes.

III. Immune system is strengthened: By regular practice of asana, our immune system is

strengthened. As a result, our body becomes less prone to diseases.

IV. Respiratory organs become efficient: By performing asana regularly, the respiratory organs

become efficient. The vital air capacity increases up to 6000cc. The size of lungs and chest

also enhances.

V. Efficiency of excretory system enhances: By regularly performing asana the efficiency of

excretory system enhances. As a result, the waste products such as lactic acid, acid phosphate,

urea, uric acid etc. are excreted quickly and properly which in turn help in delaying fatigue.

VI. Muscles become strong: by performing asana regularly, muscles of the body become strong.

The efficiency of the muscles increases. Fat does not accumulate in the body. In fact, the

appearance the body enhances. The size of the muscles also increases.

3.2 Obesity Obesity is that condition of the body in which the amount of fat increases to extreme levels.

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Procedure, Benefits and Contradiction for Vajrasana

Procedure It is a meditative asana. Kneel down on the ground with your knees, ankle and toes touching the

ground. Your toes should be stretched backwards. Now place your palms of both hands on the knees.

The upper body should be straight. At this time, the breathing should be deep, even and slow.

Benefits:

1) It is helpful for concentration.

2) It is helpful in curing dysentery, back pain and chest diseases.

3) It enhances memory.

4) It cures problems related to menstruation.

5) It cures mental stress.

6) It strengthens the pelvic muscles.

7) It removes postural defects.

8) It prevents hernia and gives relief from piles.

Contradiction

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

ii. The individuals who have any spinal column problem should not perform vajrasana.

iii. The individuals who have some difficulty in movement should practice vajrasana with a lot of

acre.

Procedure, Benefits and Contradiction for Padahastasana

Procedure

Bend forward until the fingers or palms of the hands touch the floor on either side of the feet.

Try to touch the knees with the forehead. Do not strain. Keep the knees straight. Exhale while

bending forward. Try to contract the abdomen in the final position to expel the maximum amount of

air from the lungs.

Benefits of Padahastasana:

i. It makes the body very flexible.

ii. It stretches the leg and back muscles.

iii. It helps to eliminate excess belly fat.

iv. It makes the spine flexible and tones the nerves.

v. It improves blood circulation.

vi. It improves digestion and removes constipation.

Contradiction: The individuals who have back pain should avoid this asana. At least, they should

not bend forward fully. They can bend themselves only as far as comfortable.

Procedure, Benefits and Contradiction for Ardhmatseyendrasana

Procedure

The left heel is kept under right thigh and the right leg is crossed over the left thigh. After that hold

the right toe with left hand and turn your head and back to the right side. In this position move the

trunk sideways. Then perform the same asana in the reverse position.

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Benefits of Ardhmatseyendrasana:

i. It keeps gall bladder and prostate gland healthy.

ii. It enhances the stretch ability of back muscles.

iii. It alleviates digestive ailments.

iv. It regulates the secretion of adrenaline and bile and thus is recommended in Yogic

management of diabetes.

v. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual disorder, urinary tract

disorder and cervical spondylitis.

Contradiction:

I. Women, who are two or three months pregnant, should avoid practicing this

II. The individuals who suffer from peptic ulcers, hernia, and hypothyroidism should practice

this asana under expert guidance.

III. The individuals who have the problem of sciatica or sleep disc may benefit from asana but

they need to take great care while doing this asana.

Procedure, Benefits and Contradiction for Trikonasana

First of all stand with your legs apart. Then raise the arm sideways up to the shoulder level.

Bend the trunk sideways and raise the right hand upward. Touch the ground with left hand behind left

foot. After sometime, do the same asana with opposite arm in the same way.

Benefits

I. It strengthens the legs, knees, arms and chest.

II. It helps in improving digestion and stimulates all body organs.

III. It increases mental and physical equilibrium.

IV. It reduces stress, anxiety, back pain and sciatica.

V. It helps in increasing height.

VI. It helps in reducing obesity.

VII. It enhances blood circulation.

VIII. It is also helpful in reducing extra fat around the waistline.

Contradiction of Trikonasana:

I. If you are suffering from diarrhea, low or high blood pressure, back injury or migraine, avoid

the practice of trikonasana.

II. The individuals having cervical spondylosis should not perform this asana.

3.3 Diabetes

Diabetes is such a disorder that it causes sugar to build up in our blood stream instead of

being used by the cells in the body.

Procedure, Benefits and Contradiction for Pawanmuktasana

Procedure

Lie down on you back on a plain surface. Keep your feet together and place your arms beside

your body. Take a deep breath. When you exhale bring your knees towards your chest. At the same

time press your thighs on your abdomen. Clasp your hands around your legs. Hold the asana when

35

you breathe normally. Every time you inhale, ensure that you loosen the grip. Exhale and release the

pose after you rock and roll from side to side three times.

Benefits of Pawanmuktasana:

I. It eases the tension in lower back.

II. It enhances the blood circulation in pelvic area.

III. It stimulates the reproductive organs.

IV. It helps to cure menstrual disorders.

V. It helps in reducing the fats of the thighs, buttocks and abdominal area.

VI. It strengthens the abdominal muscles.

VII. It also massages the intestines and organs of digestive system which helps in releasing the gas

and thus improves digestion.

VIII. Relieves constipation.

Procedure, Benefits and Contradiction for Bhujangasana:

In this asana the shape of the body remains like a snake that is why it is called Bhujangasana.

In order to perform this asana, lie down on the belly on the ground. Keep your hands near the

shoulders. Keep your legs close together. Now straighten up your arms slowly, raise the chest. Your

head should turn backwards. Keep the position for some time. Then get back to the former position.

For good results, perform this asana for 4 to 5 times.

Benefits of Bhujangasana:

I. It alleviates obesity.

II. It provides strength and agility.

III. It cures the disorders of urinary bladder.

IV. It cures the disease of liver.

V. It improves blood circulation.

VI. It makes the vertebral column flexible and thin.

Contradiction of Bhujangasana:

I. People suffering from hernia, back injuries, headaches, and recent abdominal surgeries should

not perform this asana.

II. Pregnant women should not perform this asana.

Procedure, Benefits and Contradiction for Shalabhasana

Procedure of Shalabhasana: Lie down in prostate position. Spread the thigh backwards. Hold

your fists and extend arms. Keep your fists under the thigh and then raise your legs slowly as high as

you can. For best results hold this position for 2 to 3 minutes and then lower your legs slowly. Repeat

the same action for 3 to 5 times.

Benefits of Shalabhasana:

I. It improves posture.

II. It stimulates the body organs.

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III. It helps in relieving stress.

IV. It alleviates lower back pain.

V. It helps in removing constipation.

VI. It provides relief to persons who have mild sciatica and slip disc problem.

VII. It strengthens the muscles of the spine, buttocks and back of the arms and legs.

3.4 Asthma

Asthma is a disease of lungs in which the airways become blocked or narrowed causing

difficulty in breathing. The airways also swells up and puce extra mucus. It usually triggers coughing,

wheezing or whistling or shortness of breath. The coughing usually occurs at night or early in the

morning.

Procedure of Matsyasana: For performing this asana, sit in padamasana. Then lie down in supine

position and make an arch behind. Hold your toes with the fingers of your hands. Stay for some time

in this position.

Benefits:

1) It is helpful in curing back pain, knee pain and tonsillitis.

2) It also cures the defects of eyes.

3) Skin diseases can be cured, if we practice this asana regularly.

4) This asanas helpful for the treatment of diabetes.

5) It helps in relieving tension in the neck and shoulders.

6) It improves posture.

7) It is the best asana to get relief from asthma.

8) It provides relief from respiratory disorders by encouraging deep breathing

3. 5 Hypertension (High blood pressure)

Conditions in which the strength of blood against the walls of the artery are very high.

Reasons for high blood pressure increased with age, Genetic, obesity, lack of physical activity,

smoking, and alcohol, more intake of salt in food, tension or mental stress, diabetes, pregnant women

are more prone to high B.P. All these factors can lead to high blood pressure. The main function of

the heart is to supply pure blood to the various parts of the body through different arteries when the

heart contract it pushes the blood through blood vessels and consequently the blood pressure increase

in arteries this pressure is known as systolic blood pressure it is represented by the first number the

pressure between two heartbeats is called diastolic blood pressure it is represented by bottom or

second number these two number of blood pressure are measured in mm/Hg. Unit means millimeter

of mercury. The normal blood pressure of an adult is considered 120.80mm/Hg. The person whose

blood pressure readings are beyond 140/90 mm/Hg are said to be having hypertension. High blood

pressure can be controlled by doing the following yoga asanas Tadasana, vajrasana, pavanmuktasana,

ardhachakrasana, bhujangasana, sharasana.

37

3.6 Back Pain

The pain which is felt in the back usually originates from the bones, joints, muscles and

nerves etc is called back pain. It may be in the cervical, thoracic or lumbar region.

Procedure of Tadasana: Stand up in attention position. Lift your arms upwards. Stretch your hands

upwards. Raise your heels, and come on your toes. Also pull up your body upwards. After some time

breathe out slowly and come to the previous position. Repeat the same exercise for 10 to 15 times.

Benefits of Tadasana: I. It is helpful in developing physical and mental balance.

II. It reduces obesity.

III. It cures constipation.

IV. It cures digestive problems.

V. It improves body posture.

VI. It alleviates sciatica.

VII. It is beneficial in treating hypertension.

Contradiction of Vajrasana: I. A person suffering from joint pain should not perform vajrasana.

II. The individuals who have any spinal column problem should not perform vajrasana.

III. The individuals who have some difficulty in movement should practice vajrasana with a lot of

care.

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IMPORTANT QUESTIONS

Multiple Choice Question/Objective Type Questions (1 Mark Each)

Q.1 How many chapters are there in Patanjali Yoga Sutra?

A. 3 B. 4

C. 2 D. 1

Q.2 The Sanskrit word 'Veda’ is derived from the root word ‘vid’ which means?

A. To Understand B. To see

C. To Know D. to Hear

Q.3 who was the first one, who introduced the word yoga in classical way?

A. Kapil Muni B. Maharshi Pantanjali

C. Sampurnanand D. Arastu

Q.4 Who is the writer of Yog-Sutra??

A. Maharshi Pantanjali B. Vaatsyayan

C. Kapil Muni D. Sampurnanand

Q.5 Out of the following which one is not an Ashtanga-Yoga?

A. Yama B. Niyama

C. Dhouti D. Pranayam

Q.6 Padmasana, Pawanmuktasana & Bhujangasana are helpful in curing which diseases?

A. Stomach disease B. Diabetes

C. Hernia D.Asthma

Q.7 Dhanurasana, Matsyendrasana & Surya- Namaskar are helpful in?

A. Stomach Pain B. Asthma

C. Diabetes D. Cancer

Q.8 How Many activities in Pranayama?

A. Two B. Three

C. Five D. Six

Q.9 Out of following which activity does not belong to Pranayama?

A. Dhouti B. Purak

C. Rechak D. Kumbhak

Q.10 Disease, disability and handicap impact quality of life. What are the factors that influence it?

A. Treatment B. Demographics C. The condition D. All of the above

Give one word answers. 1. Who quoted “Sthiram Sukham Aasanam”?

2. In which disease the airways become blocked or narrowed causing difficulty in breathing?

Fill in the blanks.

1. The normal blood pressure of an adult is considered........................mm/Hg.

2. Type I and Type II are the two types of.........................


3. Tadasana is performed in sitting position.(True/False)

4. Shavasana is performed in supine position.(True/False)

5. Regular practice of Tadasana, Vakrasana, Shalabhasana and Bhujangasana helps in reducing

back pain.(True/False)

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Short Answer Type Questions (30 - 50 Words)(3 Marks Each)

1. Explain the meaning of yoga.

2. Give the importance of yoga in modern times.

3. Highlight the elements of yoga.

4. Explain briefly any eight Asanas with their effects.

5. Discuss any four Pranayams by which Asthma can be cured.

6. In what way yoga can help to cure Diabetes? Explain.

7. What are the causes of Back Pain, how yoga relives it?

Long Answer Type Questions (75-100 Words) (5 Marks Each)

1. Explain the meaning of yoga and give importance of yoga in today’s living.

2. How' Yoga can benefit the back-pain and hypertension patient? Explain.

3. Highlight the yogic techniques to cure obesity and diabetes.

4. Explain the benefits of any six Asana with help of diagram.

40

UNIT – 4

Physical Education and Sports for CWSN

Key Points:- Concept of disability & disorder

Types of disability (Cognitive disability intellectual disability, physical disability) Causes and

nature of Disabilities.

Type of disorder ADHD, SPD, ASD, ODD, OCD cause &Nature of Disorder.

Disability Etiquettes.

Advantages of physical Activities for children will special needs.

Strategies to make physical activities assessable for children with special needs.

4.1 Concept of Disability: Disability is an impairment that may be cognitive, developmental,

intellectual, mental, physical etc. It affects the everyday activities of the individual to a considerable

amount.

Concept of Disorder: Disorder is usually used for mental disabilities. Disorder is any ailment that

disturbs the health of an individual. Disorder creates hindrance in an individual’s performance and

reduces his efficiency.

4.2 Types of disability

Cognitive Disability: It is a neurological disorder that creates hindrances or obstruction for an

individual to store, process and produce information.

Symptoms:

I. Memory disorder: An individual who has auditory problems or difficulty in remembering

something that he heard, said or saw before sometime.

II. Hyperactivity: An individual with cognitive disability may not have attention for a long

period. He finds it difficult to stay at one place.

III. Dyslexia: An individual with cognitive disability may exhibit dyslexia. It means he may have

difficulty in writing, reading, speaking, etc.

Intellectual Disability: It is a disability characterized by significant limitations both in intellectual

functioning (reasoning, learning, problem solving) and in adaptive behavior, which covers a range of

everyday social and practical skills.

Physical disability: it is a limitation on individual’s physical functioning, mobility, dexterity or

stamina. Other impairments such as respiratory disorders, blindness, epilepsy and steep disorders,

which limit other facets of daily living, are also included in physical disabilities.

Causes of disability

I. Genetic cause: Abnormalities in genes and genetic inheritance cause intellectual disability in

children. Sometimes, diseases, illness and over exposure to x-rays may cause genetic disorder.

II. Mental health problems: problems such as depression, bipolar disorder etc. may lead to

disability. They tend to be some of the most misunderstood disabilities.

41

III. Accidents: Accidents may occur anywhere, anytime and to anyone. These accidents may

happen at workplace, on the roads or in the air. These accidents may lead to disability.

4.3 Types of disorders

I. Attention Deficit Hyperactivity Disorder (ADHD)

II. Sensory processing disorder (SPD)

III. Autism spectrum disorder (ASD)

IV. Oppositional defiant disorder (ODD)

V. Obsessive compulsive disorder (OSD)

I. Attention Deficit Hyperactivity Disorder (ADHD): It is a group of behavioral symptoms

that include inattentiveness, hyperactivity and impulsiveness. It is medical conditions that

affects how well can someone sit still, focus and pays attention. The individual with ADHD

have some problems focusing in some activities. This type of disorder is found more common

in boys than in girls.

The various causes of ADHD are as follows:

a) Genetic factors: It is not a disorder that passed socially. Studies show that parents, siblings, and

children of people with ADHD may be up to five times more likely to have the disorder than the

people who are not related to someone with ADHD.

b) Brain injuries: When a baby’s brain is damaged before or after birth this could make the baby

more likely to develop ADHD later on.

c) Low birth weight: It is observed that children with low birth weight are more likely to develop

ADHD.

d) Trauma and brain diseases: Trauma during birth and brain diseases may lead to develop

ADHD.

e) Diet: There are a number of evidences which shows that taking a particular type of food or food

additives play a significant role in causing ADHD.

II. Sensory Processing Disorder is a condition in which the brain has difficulty in receiving and

responding to the information that comes in through senses. It refers to the way the nervous

system receives messages from the senses and then turns them into proper motor and

behavioral responses. The various causes of SPD are as follows:-

a) Genetic Factor: Studies indicate that children born to adults who have Autism Spectrum

Disorder (ASD) may be at a higher risk to develop SPD.

b) Low birth weight: It is also considered one of the causes of sensory processing disorder.

c) Environmental factors: Usually, children who are adopted often experiences sensory

processing disorder due to some restrictions in their early lives or poor parental care.

III. Autism Spectrum Disorder is a disorder that affects development. Here, the word spectrum

refers to the range of symptoms and their severity. Generally, the young children with ASD

have difficulties with communication, language, social skill and behavior. The various causes

of Autism Spectrum Disorder are as follows:

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a) Genetic factors: It seems to play a very significant role. The first thing is that something happens

at the time of fetal development that alters genes and secondly child inherits problematic genes from

one or both the parents.

b) Environmental factors: It is not certain that environment causes ASD. But mothers exposed to

high level of pesticides and air pollution may also be at a higher risk of having a child with ASD.

IV. Oppositional Defiant Disorder:- is a set or group of behavioral disorders called disruptive

behavior disorders. It is called by this name because children with such disorders always tend

to disrupt those around them.

The various causes of Oppositional Defiant Disorder are as follows:

a) Biological or Genetic factors: Children are more susceptible of developing ODD if they have a

parent with a history of ADHD or ODD.

b) Physical factors: the presence of ODD traits has been linked to the existence of abnormal

amounts of some brain chemicals. These brain chemicals, known as neurotransmitters, keep the brain

chemicals themselves balance properly.

c) Psychological factors: Children may develop ODD if they don’t have good relation with parents

or have neglectful parents or have inability to develop social relationship.

d) Social factors: Oppositional Defiant Disorder may be due to inconsistent discipline, divorce,

poverty, chaotic environment I the family and exposure to violence.

V. Obsessive Compulsive Disorder: - Is a mental health disorder that affects people of all ages

and walks of life. It occurs when an individual gets caught in a cycle of obsessions and

compulsions. It can be said that persons with OCD are plagued to constant thoughts of fears

that cause them to perform rituals or routines.

Causes of Obsessive Compulsive Disorder: The exact cause of Obsessive Compulsive Disorder is

still unknown. Research studies suggest that there may be a problem with the way one part of the

brain sends information to another part. Serotonin is the chemical in the brain that sends messages

from one part to another. Insufficiency of serotonin may help in causing Obsessive Compulsive

Disorder.

4.4 DISABILITY ETIQUETTES-: Disability etiquette is a set of guidelines dealing specifically

with low approach persons with disability. Disability etiquette refers to respectful communication and

interaction with people who have disabilities. The principles of disability etiquette are fairly simple.

First and foremost, rely on common sense to guide your interactions with people with disabilities and

behave in the same courteous and respectful way with individuals with disabilities that you would

with anyone.

General Disability etiquette-

The General Disability etiquette stated below-

Use “people first” language which recognizes that individuals are more than their disabilities.

Don’t ask questions about a person’s disability unless it is brought up by the individual.

If you offer assistance, wait until the offer is accepted. Then listen to or ask for instructions.

Speak directly to the person.

Don’t be afraid to ask questions when you are unsure of what to do.

43

When introduced to a person with a disability, it is appropriate to offer to shake hands. People

with limited hand use or who have artificial limbs can usually shake hands. (Shaking hands with

the left hand is also an acceptable greeting.)

Treat adults as adults. Address people who have disabilities by their first names only when

extending the same familiarity to all others

The Basics

Ask before you help

Be sensitive about physical contact

Think before you speak

Don’t make assumptions

Respond graciously to requests

4.5 Advantages of physical activities for children with Special needs:-

I. Reduced level of anxiety, stress and depression: physical activities may help in reducing

the level of anxiety, stress and depression of children with disabilities.

II. Improved social interaction: physical activities provide ample opportunities for improving

the social interaction among children with special needs. Social relations are developed during

involvement in physical activities.

III. Better emotional and psychological health: physical activities are beneficial for children

with special needs because such activities improve psychological and emotional health.

IV. Cognitive benefits: physical activities lead to cognitive skill improvement in children with

disabilities. These activities allow them to discover and access strengths that cannot be

challenged in the classroom setting.

4.6 Strategies to make physical activities accessible for children with special needs:-

I. Medical check-up: if we want to make physical activities accessible for the children with

special needs, we need to understand the type of disabilities of children and for this purpose

complete medical check-up of the children is required.

II. Activities based on interests: Physical activities must be based on interest, aptitudes,

abilities, previous experience and limitations of children with special needs.

III. Different instructional strategies: A variety of different instructional strategies such as

verbal, visual and peer teaching should be used for performing various types of physical

activities.

IV. Modification of rules: Rules can be modified according to the needs of the children. They

can be provided extra time or attempt to perform a physical activity.

V. Specific environment: For special needs children the area should be limited

44

IMPORTANT QUESTION


Q.1 Which of the following is an example of a Specific Learning Disability?

A. Mental Retardation B. Dyslexia

C. ADHD D. Autistic spectrum disorders

Q.2 Which of the following is an example of an intellectual disability?

A. Dyslexia B. ADHD

C. Mental Retardation D. Autistic spectrum disorders

Q.3 An example of a Developmental Disorder is?

A. ADHD B. Dyslexia


Q.4 In learning disabilities, the name for mathematical disorder is?

A. Dyspraxia B. Dyslexia

C. Dyscalculia D. Dysphasia

Q.5 Which of the following may occur in Expressive Language Disorder?

A. Limited amount of speech B. Difficulty learning new words

C. Difficulty finding the right word D. All of the above

Q.6 Which of the following is NOT a result of regular exercise?

A. Became lazy B. Controlled appetite

C. Clearer thinking D. Look better

Q.7 The ability to carry out daily tasks and have enough energy to respond to unexpected demands

is?

A. Sedentary Lifestyle B. Physical Activity

C. Metabolism D. Physical Fitness

Q.8 Running, Swimming, and Biking are what kind of activity?

A. Aerobic B. Static

C. Dynamic D. Anaerobic

Q.9 Attention Deficit Hyperactivity Disorder (ADHD) is a childhood disorder known as?

A. Hypokinetic disorders B. Hyperactivity disorders

C. Hyperkinetic disorders D. Hyperstasis disorders

Q.10 Reading Disorder is a developmental disorder and is characterized by reading achievement (e.g.

accuracy, speed and comprehension) being significantly below standards expected for which of the

following?

A. Chronological age B. IQ

C. Schooling experience D. All of the above

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1. Which type of disability creates hindrance for an individual to store, process and produce

information?

2. Which type of disability can affect individual’s ability to read, compute, speak and write?

3. Which type of disability limits an individual’s physical functioning, mobility or stamina?

4. In which disorder, children cannot sit, focus and pay attention properly?

Fill in the blank.

1. ........................ disorder may affect a sense such as touch, sight, taste or movement.


1. Malnutrition is a significant cause of disability.(True/False)

2. Generally, the intellectual disability begins before the age of 18 years.(True/False)

3. Autism spectrum is a disorder that affects the development of an individual. (True/False)

4. Always avoid asking personal questions to an individual who is differently-abled. (True/False)

Short Answer Type Questions (30 to 50 Words) (3 marks each)

1. What do you mean by Disability?

2. State the concept of Disorder.

3. Write note of ADHD.

4. What are the symptoms of ODD?

5. Explain six causes of disability.

6. What are the symptoms of Sensory Processing Disorder?

7. Discuss any six Disability Etiquettes.

8. Discuss the strategies to make physical activities assessable for disabled person.

Long Answer Type Questions (75-100 Words) (5 marks each)

1. What is the concept of Disability and Disorder? Differentiate with few examples.

2. Explain four types of Disabilities.

3. Discuss any three Disorders.

4. What are the symptoms of ADHD, SPD, and ODD?

5. Discuss about Disability Etiquettes.

6. Explain the strategies to make physical activities assessable for disabled children.

46

UNIT – 5

Children and Women in Sports

Key Points: Motor Development in Children& factors affecting it

Exercise Guideline at different stages of growth & development

Common postural deformities

Corrective measures for postural deformities

Sports participation of Women in India

Special consideration (Menarche, Menstrual, Dysfunction)

Female Athletes Triad ( Osteoporosis & Amenorrhoea & Eating Disorders)

5.1 Motor development: - refers to the development of general body control, fine motor skills

and large muscle movements. There are three stages of motor development in children as given

below infancy or infancy hood, early childhood & later childhood

It is of two types: 1. Gross motor development involves the development of large muscles in the child‘s body such as

sitting, walking, running etc.

2. Fine motor development involves development of small muscles of the body, especially during

the small movements of the fingers and hands e.g. holding of Javelin, Discus and Pole, catching a

cricket ball etc.

Motor Development- Motor Development refers to the development of a child’s Bone, muscles and

ability to move around and manipulate his/her environment.

MOTOR DEVELOPMENT

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Motor development in children –

Motor development in children can be studied effectively under the following three stages of

childhood.

1. Early childhood ( 3 to 6 year)

2. Middle childhood (7 to 10 year)

3. Late childhood (11 to 12 year)

Factors affecting motor development I. Nutrition: – Nutritious food promotes good motor development. Sensory motor development

is dependent upon nutrition that the child gets to a great extent. Children get stronger and

development is good if they get nutritious food.

II. Immunization: – If mother and child both are immunized at a proper time it leads to good

sensory motor development.

III. Environment: – Encouragement, love and security help the child to take risk to explore

fearlessly and to know more about environment which leads to a better sensory development.

Factors affecting Motor Development 1) Heredity

2) Nutrition

3) Sleep

4) Immunization

5) Environment

6) Stimulation and Interaction

7) Opportunities

8) Training and Practice

9) Recreation

10) Education-Learning and Productivity

11) Gender

12) Posture Deformities

13) Sensory Impairment

14) Obesity

15) Social Skills

16) Mental Health

Physical and Physiological benefits of Exercise on Children

Physical benefit of exercise 1) Physical Health and Strength

2) Mental Health

3) Emotional Well being

4) Social Health

5) Positive School Environment

6) Motivating personality

7) Controls anti-social behavior

Physiological benefits of Exercise 1) Strengthening the heart

2) Strengthens bones and muscles

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3) Controls Blood Sugar

4) Regulate Blood Pressure

5) Increases Energy level

6) Detoxification

7) Reduce Cholesterol level

5.2 Exercise guidelines at different stages of growth & development.

Few guidelines for different stages are: (a) Regular physical activity helps to improve overall health and fitness and reduces the risk of many

chronic diseases.

(b) Physical activity in infants and young children is necessary to healthy growth and development.

Children younger than 6 should be physically active in ways appropriate for their age and stage of

development.

(c) Young people need to do three types of physical activity each week: Aerobic exercise and

exercises to strengthen bones and muscles.

(d) The amount of physical activity you need to do each week in determined by your age.

(e) Shift the activity step by step as per your age from light exercise to moderate and then Vigorous.

(f) At least 45 min to one hour of physical activity is everyday recommended.

(g) For adolescents, on three days a week, these activities should involve exercises for strong

muscles, such as pushups and exercises for strong bones, such as Jumping and running.

(h) List of activities includes cycling, running, swimming, gymnastics, aerobics, brisk walk, skating,

football, martial arts etc.

(i) At the age group 16-18 years and beyond can include resistance exercises with weight or

dumbbells.

Different Stages of growth in children.

Infancy (1 to 2 years) (a) Gross motor developmental skills

(b) Head Control (c) Sitting (d) Crawling (e) Moving arms, legs (f) Reaching to

various object (g) Infants should be provided with objects, toys and games (h) Throwing, Catching

and kicking a ball

Early Childhood (3 to 7 years) (a) Fine motors developmental skills i.e. coordinative activities.

(b) Movement skills (throwing, jumping, catching or kicking the ball)

(c) Emphasis on participation and not on competition.

(d) Structured as well as unstructured physical activities should be performed

daily for at least sixty minutes daily.

(e) They may be allowed to watch quality programmes on T.V. for one to two

hours.

Later Childhood – (8 to 12 years) (a) Stunts, throwing, jumping, catching, running etc. so that they can acquire

body control, strength and coordination.

(b) Participation in organized or team games which aim to develop social

consciousness in them.

(c) Children should be introduced to competitive sports and taught the basic

rules of sports competition

(d) Introduction of concept of endurance, strength, agility, coordination and

balance.

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Adolescence (13 to 19 year) Teenagers need at least 60 minutes of moderate to vigorous physical activity

on most days to maintain good health and fitness and for healthy weight during

growth.

Parents are encouraged to limit a teen's screen time (TV, video, and computers)

to less than 2 hours daily and replace these sitting activities with activities that

require more movement.

Even low-to-moderate intensity activities for as little as 30 minutes a day can

be helpful. These activities may include the following:

Pleasure walking, climbing stairs, Dancing, Home exercise

Adulthood (above 19 year) Adult should try to be active always they should do brisk walking ,bike riding

,dancing and swimming with moderate intensity they should indulge in

running aerobic exercises, weight training, pushups, sit ups etc. also perform

resistance training at least two day week to tone their muscle.

5.3Common postural deformities Postural deformities are the exaggerated curvature of the spine. The spine is naturally curved but

various factors may give rise to the deformities. It reduces the efficiency of individual to great extent

& cause more health problem.

Knock Knee – a postural deformity in which both the knees touch or overlap each other in normal

standing position.

Causes of knock knee 1) Weakness of muscles and ligaments

2) Overweight body

3) Lack of balanced diet

4) Lack of vitamin-D

BOW LEGS: This is the defect of legs in which legs bend outward. The space

Between knees widens up and legs take curve shape.

Corrective measures:

(a) Ardh chakra Asanas

(b) Garud Asanas

(c) Ardh Matsendra Asanas

(d) Walking Inward

(e) Walk on bend toe of the feet

Flat Foot: In this default of feet person gives complete print of their foot sole over the plane surface.

In flat foot the inner curve of foot bulges more than normal.

Corrective measures:

(a) Tadasana

(b) Walking on sand

(c) Regular running

(d) Good quality shoes

(e) Pressure over foot

(f) Writing with foot

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(g) Rope skipping

(h) Sit down hold wad of paper by toes

(i) Jumping on toes regularly

(j) Performing up and down the heels regularly

Round Shoulder It is a postural deformity in which the shoulders are drawn, the head is extended

with the chin pointing forward.

Causes of Round Shoulders I. Due to poor posture while working

II. Faulty furniture

III. Wrong habit of sitting / standing

IV. Carrying heavy load on shoulders

V. By sleeping on one side

Kyphosis is a deformity of the spine in which there is an increase or exaggeration of a backward

curve.

Corrective measures of kyphosis:- I. Perform Dhanurasana regularly

II. Bend your head backward in standing position.

III. Reverse sit-up

IV. Perform Bhujangasana

Lordosis is a common defect in deformity & posture. Here lumber curve becomes more pronounced

and front central position of pelvic region is tilted forward.

Corrective measures of Lordosis:-

I. Forward bending

II. Alternate toe touching

III. Sloop walking

IV. Perform Paschimotansana

V. Perform sit-ups regularly

Scoliosis-:

Scoliosis is a condition involving an abnormal sideways curvature of the spine. The curvature of

the back may develop as a single curve (shaped like the letter C) or as two curves (shaped like the

letter S).

Causes of Scoliosis:- I. Congenital scoliosis, which is caused by a bone abnormality present at

birth. Neuromuscular scoliosis, which results clue Low abnormal muscles or nerves.

II. Degenerative scoliosis, which may result from traumatic bone collapse, previous major

back surgery, or osteoporosis.

III. Idiopathic scoliosis, which is the most common type. It has no specific identifiable

cause.

Preventive measures to avoid Scoliosis:- I. Perform Ardh Chakra Asana

II. Chin-ups

III. Swim by using breast stroke technique

IV. Perform Trikonaasana

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V. Perform Tadasana

5.4 Sports participation of women in India

For women’s participation in sports we have a look at ancient period. Regarding participation in the

first modern Olympic (1896 Athens), there was no participation of women.

Women participated first time in 1900 Olympics. (22 women participated in) and after 100 years in

2000 Sydney Olympics 4069 women had participated.

Participation in India

In 2000 Karnam Malleshwari was the first woman who won bronze medal in Sydney Olympic

from India.

In 1984 performance of P.T. Usha was very good in Athletics.

In 2012 London Olympics Saina Nehwal and M.C. Mary kom got bronze medal.

In 2016, Rio Olympics, Sakshi Malik won bronze medal, P.V. Sandhu won silver medal

whereas Deepa Karmakar opened new dimensions in Gymnastics.

Many people comment for women “Why don’t they stay in the kitchen where they belong”?

But now time has changed. Women are capable of changing society. Now the ideology suggests that

women is participating in every sphere of life and proving themselves globally.

Sports Participation of Women in India

Reasons for the low rate of sports participation by women in India:-

1. Gender equity & social attitude

a. No parental encouragement

b. Traditional society

c. Less motivation and inspiration

d. Women constraining other women

2. Lack of plans and initiatives for sports women by the Government

a. Male dominant culture

b. Less availability of women coaches

c. No independent games facilities for women

d. More emphasis on study

e. Less competition

3. Economic Factors

4. Social Customs and Rights

5. Low Health Consciousness

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6. Stress on Academics

7. Media Coverage

8. Lack of Incentives & Career

5.5-Special consideration

Menarche is the first menstrual bleeding of the young girl (9-16 yrs.)

Menstrual dysfunction

Menstrual dysfunction is a disorder or irregular menstrual cycle in women. It can also be defined as

“An abnormal bleeding during the menstrual cycle”.

Factors/related problems:

1. Absence of menstrual periods: - This problem may be due to eating disorder, excessive exercise

schedule, extreme level of stress and medications etc.

2. Premenstrual syndrome: - Many girls may have symptoms such as acne, backaches, Sore breasts,

headaches, constipation, depression, irritability and feeling anxious etc.

These symptoms may be faced by female before their menstruation.

3. Abnormal Cramps:- These cramps are caused by a chemical in the body that makes the muscles

in the uterus contract.

4. Heavy or prolonged period: - It is common for a girl’s menstrual period to be heavier on some

days than others.

5. Irregular menstrual period: - The regular menstrual cycle for a female is 28 days. However, it

may vary from 21 to 35 days.

6. Delay in the first menstrual period.

5.5- Special consideration (Menarche, Menstrual Dysfunction, Pregnancy, Menopause)

I. Menarche: - “It is the first natural cycle and is a central event of female puberty”.

II. Menstrual dys-function:- Painful and irregular menstrual cycle of women to be on the rise

with the decreasing involvement of the women in the physical fitness and endurance sports.

5.6 Female athlete triad is a syndrome in which eating disorders, osteoporosis and amenorrhea,

eating disorders effect adversely on the body.

a) Osteoporosis is a skeletal disorder in which reduction in bone mass may cause fracture.

Causes

i. Insufficient calcium in diet.

ii. Amenorrhoea

iii. Eating disorder

iv. Bad eating habits

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b) Amenorrhea refers to the absence of menstrual periods. It may be either primary meaning

woman has never developed menstrual periods) or secondary (absence of menstrual periods in

a woman who was previously menstruating). There are many reasons responsible for

amenorrhea including extensive exercise and improper diet. Exercising intensively and not

consuming enough calories can lead to decreases in hormones that result in a girl’s periods

becoming irregular or stopping altogether.

Amenorrhoea: - Absence of menstrual period for more than 6 months.

c) Eating disorders- In this eating disorder the female athlete only think about food, dieting,

and body weight all the time. They have distorted body structure. Other individuals usually

feel them that are becoming thin but they do not believe this. In front of the mirror they see

themselves obese.

54

IMPORTANT QUESTION


Q.1 Which one of the followings indicates child’s physical growth?

A. Negative B. Quantitative

C. Qualitative D. Positive

Q.2 The best method to study growth and development of the child is?

A. Psychoanalytic Method B. Comparative Method

C. Developmental Method D. Statistical Method

Q.3 Shrinking markets are considered to be an indication of?

A. Maturity B. Birth

C. Decline D. Revival

Q.4 Hunch back’ is also known as?

A. Back pain B. Scoliosis

C. Lordosis D. Kyphosis

Q.5 Side ward curvature of the spine is called?

A. knock knee B. Kyphosis

C. Scoliosis D. Lordosis

Q.6 The first half of menstrual cycle is called?

A. Secretory phase B. Proliferative phase

C. Luteal phase D. The follicular phase

Q.7 Estrogen is?

A. Increases serotonin blood levels B. Decreases norepinephrine synthesis

C. Decreases acetylcholine synthesis D. Increases monoamine oxidase enzyme activity

Q.8 At puberty women start producing?

A. Ova B. Urine

C. Sperms D. Infants

Q.9 The starting of menstruation in girls is?

A. Puberty B. Menarche

C. Climacteric D. Menopause

Q.10 The number of days the menstrual phase of menstrual cycle lasts about?

A. 4-6 B. 1-2

C. 8-10 D. 10-12


1. Name the eating disorder in which a female athlete eats excessive amount of food and then vomits it

in order not to gain weight.

2. In which disorder, the female athletes think only about food, dieting and bodyweight all the time?

3. In which Olympics, there was no participation of women?

4. Name the first Indian woman who secured a bronze medal in Olympic Games.

5. Vinesh Phogat, Babita Kumari and Shakshi Malik are related to which sports?

6. Mithali Raj is related to which game?

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1. Seema Antilis related to athletics.(True/False)

2. Krishna Poonia is related to athletics.(True/False)

3. If a women athlete takes less number of calories persistently for a long time, she may not suffer

from amenorrhoea.(True/False)

4. Biologicalfactorsandenvironmentalfactorsdonotaffectthemotordevelopmentofchildren.

(True/False)

Short Answer Type Question (30 to 50 words) (3 Marks questions)

1. Write the meaning and types of motor development.

2. Describe the preventive measure of kyphosis.

3. Describe the various stages of motor development.

4. How many postural deformities are there? Name them.

5. What do you mean by Menarche?

6. Discuss about women participation in sports.

7. Explain Menstrual Dysfunction.

8. What are the symptoms of Female Athlete Triad?

9. Explain Amenorrhea.

10.What do you understand about Osteoporosis?

Long Answer Type Question (75 to 100 words) (5 Marks questions)

1. Write an essay on sports participation of women in India.

2. Describe any two physiological changes in women after Menarche.

3. Explain Female Athletes Triad.

4. Discuss the method by which women participation in sports can be increased.

5. According to exercise guidelines at different stages of growth. What kind of exercise one should

do? Explain with the help example at every stage.

6. Describe the factors affecting motor development of children

56

UNIT-6

Test and Measurement in Sports

Key Points:

Motor Fitness Test-AAPHER

General motor fitness-Barrow motor test

Measurement of Cardio-Vascular Fitness- Harward Step Test/Rock Port Test

Rikli & Jones Senior Citizen Fitness Test

6.1 Motor Fitness Test (AAHPER Test)

The AAHPER (American Alliance for Health, Physical Education and Recreation) youth

fitness test was formed in 1965 in United States, but was revised in 1976. This test was administered

on school students of 17 years of age. This test consists of the following six items:

(a) Pull ups: In case of girls, the pull-ups are to be started from a flexed arm hang. This test item

judges the arm and shoulder girdle strength.

(b) Flexed Leg sit ups: This test is meant to judge the efficiency of abdominal and hip flexor

muscles.

(c) Shuttle Run: This test item is meant for judging the speed and change of direction.

(d) Standing Broad Jump: For judging the explosive power of leg muscles.

(e) 50 yard Dash or Sprint: For judging speed.

(f) 600 yard Run: For judging endurance.

Administration of Tests: these tests can be conducted in a gymnasium or out-doors. The only

apparatus required in these tests is a horizontal bar having a diameter of approximately 1½ inches for

pull-ups and flexed arm hang for girls. However, arrangement has to be made for the timing and

recording of all scorers with the help of timers and recorders.

Item No.1 (Boys)—Pull ups: This item has to be done from a hanging position on the bar by using

the overhead grasp (with palms facing outwards). The arms and legs of a subject should be fully

extended. Form hanging position, the subject should raise his body with his arms until his chin is

placed over the bar. Then, he should lower his body to a full hanging position. In doing so, the knees

should not be bent and the pull should not be jerky or snap pull. (The number of completed pull-ups

is the score of the subject.)

Item No. 1 (Girls): Flexed-arms hung: In this test item for girls, the subject is required to hang

from the bar with flexed arms and overhead grasp. She should raise her body to a position where the

chin is above the bar, the elbows are flexed and the chest is close to the bar. The stopwatch is started

as soon as a subject assumes such a hanging position and is stopped when the subject‘s chin falls

below the level of the bar. (The time recorded in seconds for whom a subject holds the hang position

is her score)

Item No. 2-Sit-ups: For this test meant for boys and girls, the subject should lie on his or her back

with knees flexed and kept not more than 12 inches from the buttocks. The hands of the subject

should be placed at the back of the neck, fingers clasped and elbows touching the mat. From this

position, the subject should raise his or her head and elbows forward upwards till the elbows touch

57

the knees. This constitutes one sit-up. (The number of correctly performed sit ups in 60 seconds from

the start of the first sit-up is the score of a subject).

Item No. 3-Shuttle Run: For this test item, two parallel lines are drawn at a distance of 30 feet from

each other and two blocks of wood are placed behind one of the lines. The subject has to stand behind

the other line and on the signal ―Ready‖, ―Go‖ should run to pick up one block, run back to the starting line and place the block behind the line. He should again turn back to pick up the second

block and bring it also behind the starting line. Two such trials are given. (The better time of the two

trials to the nearest 10th of a second is the score of the subject).

Item No. 4-Standing Broad Jump: In this test, a subject is required to stand behind a take-off line,

with feet apart. He takes a jump forward by extending his bent knees and swinging the arms forward.

The best jump recorded, out of the three trials given, is the score of the subject. (The jump should be

recorded in feet and inches).

Item No. 5-50 Yard Dash: Two lines are drawn at a distance of 50 yards from each other. The

subject is made to run from the start line to the finish line and his time taken is recorded in seconds

(nearest to the tenth of a second.) This indicates his score.

Item No. 6-600 Yard Run: This run can be organized on a track, on a football field or an open area

marked for this purpose. In this test item, a subject runs a distance of 600 yards. The subject takes a

standing start from the start line. The subject may walk in between. However, the objective is to

cover the distance in the shortest time. When he crosses the finish line, he is informed of his time.

(The time taken to run the distance is recorded in minutes and seconds).

6.2. General Motor Fitness Test

Barrow’s – general motor fitness’s three-item test battery:-

1. Standing broad jump

2. Zig-Zag run

3. Medicine ball throw

4. (a) boys-03 kg

(b) Girls- 01 kg.

.1.Standing Long Jump

It is used as a measure of explosive leg power.

Equipment required-:A mat of 5x 12 feet and measuring tape

The student has to stand behind the restraining line, keep his feet several inches apart and point his

toes straight ahead. He has to swing his arms forward, extend his knees and jump forward as far as

possible.

2. Zig-zag Run

The objective of this test is to measure agility.

Equipment required-: The area of the Test Area Floor is 16 x 10 feet. The equipment needed

consists of a stopwatch, five traffic cones, floor tape and score cards.

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The student stands at a ready position at the starting point. When the signal Ready, Go! Is given he

has to run the course in a designated manner as fast as possible. He should not touch the cones

throughout the run. He has to continue running through the course three times.

The timer stops the stop watch when he crosses the finish line at the end of the first circuit. The time

recorded to the nearest tenth of a second is the score. In case the cones are moved during the run the

trial has to be re-taken.

The procedure is demonstrated and the student is allowed to jog through the course before the test.

3. Medicine Ball Put

The objective of this test is to measure the arm and shoulder girdle strength. The student has to put a

6-pound medicine ball as far as possible.

Equipment required-: Medicine ball for boys 03 kg for girls 01 kg, measuring tape

The student is between two restraining lines 16 feet apart. He has to hold the medicine ball in one

hand close to the point where the shoulder joins the neck. He has to thrust the ball outward as far as

possible.

During or after the put if the student steps on or over the restraining line the trial is no scores. There

are three trials. The best of the three throws recorded to the nearest foot is the score.

6.3-Measurement of Cardio-Vascular Fitness- Harward Step Test/Rock Port Test

Cardiovascular fitness is the ability of an individual to strengthen the heart muscles during

continuous muscular activities in which numbers of muscles groups are used.

1. Harward Step Test-Aerobic Fitness (Recovery time)

100*(Total test time in seconds (the time for which the athlete was able to do the stepping up and

down)/2*(the total number of heartbeats for all the three time intervals)

Short formula-:

Duration of the exercise in second x100

5.5 x pulse count of 1-1.5min after exercise

Harvard step test-This test requires the athlete to step up and down off a gym bench for 5 minutes at

a rate 30 steps/minute which measures the Aerobic fitness test. The distance to be covered is 1 mile

on normal track. After the workout, timing, heart rate, has to be measured. The athlete steps up and

down onto a standard gym bench once every two seconds for five minutes (150 steps), the assistant

stops the test after 5 minutes the assistant measures the athlete’s heart rate (bpm) one minute after

finishing the test – Pulse 1 The assistant measures the athlete’s heart rate (bpm) two minutes after

finishing the test – Pulse 2 The assistant measures the athlete’s heart rate (bpm) three minutes after

finishing the test – Pulse 3 b. Rock fort one mile test- Main objective to check the development of

vo2 max.

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Harvard step test fitness index score

Rating Fitness Index Rating Fitness index

Excellent >96 Below average 54-67

Good 83-96 Poor <54

average 68-82

In the Harvard step test for cardiovascular fitness, the physical efficiency index

PEI= (Duration or exercise in seconds x 100) divided by 2× Sum of pulse counts in recovery

Rockport fitness walking test

Administration of Test:

(I) Choose a windless day to conduct the test.

(II) Record your weight in pounds (lbs)

(III)Walk one mile (1609 Mt) as fast as possible.

(IV) Record the time to complete the one mile walk.

(V) Immediately on finishing the walk record your heart rate (beats per minute).

(VI) Determine your Maximum Cardio-Respiratory ability (VO2) from the calculation given

below.

Calculation Procedure:

Analysis of the result is done by comparing it with the result of previous test. It is expected that,

appropriate training between each test should be done to show improvement.

The formula used to calculate

VO2 Max is: 132·853 – (0·0769 × weight) – (0·3877 × Age) + (6·315 × Gender) – (3·2649 × Time)

– (0·1565 × Heart rate)

Where: - (a) Weight is in pounds (lbs),

(b) Gender: Male = 1 and Female = 0

(c) Time is expressed in minutes and seconds,

(d) Heart rate is in beats/minute

(e) Age in years.

2. Rockport Fitness Test-One mile Walking test

VO2max=132.853-(0.0769*Weight)-(0.3877*Age)+(6.315*gender)-(3.2649*time)-(0.1565*Heart

Rate)

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6.4- Rikli Jones-Senior Citizen Fitness Test (Fullerton functional Test)

Test Item Parts of Body-Physical fitness Components

1. Chair stand test for lower

body

1. Lower body strength, leg strength & strength

Endurance

2. Arm curl test for upper

body flexibility

2. The upper body strength, arm flexor, strength &

endurance

3. Chair sit & reach test for

lower body flexibility 3. The hemi string and lower back flexibility

4. Back-scratch test for lower

body

4. The upper body flexibility of the body &

Flexibility range of motion of the shoulders

5. Eight foot up & Go test for

agility 5. The motor agility, speed & balance

6. Six minute walk test for

aerobic endurance 6. Cardiovascular endurance & recovery

(1) Chair Stand test for lower body strength

Purpose and Daily Benefit: The purpose of the Chair-Stand is to measure the strength of lower body

of adults over 60 years of age. Lower body strength is important for activities such as getting out of a

chair, on the bus, out of the car, and rising up from a kneeling position in the house or garden. The,

strength of your lower body can directly affect the ease with which you perform the activities you do

every day.

Equipment: Chair without arms, Stopwatch.

Procedure: Place the chair against a wall where it will be stable. Sit in the middle of the chair with

your feet flat on the floor, shoulder width apart, back straight. Cross your arms at the wrist and place

them against your chest. The test partner will tell you when to begin and will time you for 30

seconds, using the stopwatch. You will rise up to a full stand and sit again as many times as you can

during the 30 second interval.

(a) Each time you stand during the test be sure you come to a full stand.

(b) When you sit, make sure you sit all the way down. Do not just touch your backside to the chair.

You must fully sit between each stand.

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(c) Do not push off your thighs or off the seat of the chair with your hands to help you stand unless

you have to.

(d) Keep your arms against your chest crossed and do not allow the arms to swing up as you rise.

(e) If you are on your way up to stand when time is called you will be given credit for that stand.

Scoring: The score is the number of completing correct chair stands in 30 minutes.

(2) Arm Curl test for upper body strength

Purpose: This test measures upper body strength and endurance.

Equipments Required: 4 pound weight (women, AAHPERD), 5 pound weight (women, SFT), 8

pound weight (for men), a chair without armrests, stopwatch.

Procedure: The aim of this test is to do as many arm curls as possible in 30 seconds. This test is

conducted on the dominant arm side (or strongest side). The subject sits on the chair, holding the

weight in the hand using a suitcase grip (palm facing towards the body) with the arm in a vertically

down position beside the chair. Brace the upper arm against the body so that only the lower arm is

moving (tester may assist to hold the upper arm steady). Curl the arm up through a full range of

motion, gradually turning the palm up (flexion with supination). As the arm is lowered through the

full range of motion, gradually return to the starting position. The arm must be fully bent and then

fully straightened at the elbow. The protocol for the AAHPERD test describes the administrator’s

hand being placed on the biceps, and the lower arm must touch the tester’s hand for a full bicep curl

to be counted. Repeat this action as many times as possible within 30 seconds.

Scoring: The score is given for the total number of controlled arm curls performed in 30 seconds.

(3) Chair Sit and Reach test for Lower Body Flexibility

The Chair Sit and Reach test is a part of the Senior Fitness Test Protocol, and is designed to test the

functional fitness of seniors. It is a variation of the traditional sit and reach flexibility test.

Purpose: This test measures flexibility of lower body.

Equipment Required: Ruler, straight back or folding chair, (about 17 inches/44 cm high)

Procedure: The subject sits on the edge of a chair (placed against a wall for safety). One foot must

remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor,

the ankle bent at 90°. Place one hand on top of the other with tips of the middle fingers even. Instruct

the subject to inhale, and then as they exhale, reach forward towards the toes by bending at the hip.

Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the

point of pain. Keep the knee straight, and hold the reach for seconds. The distance is measured

between the tip of the Chair sit & reach test for lower body flexibility fingertips and the toes.

If the finger tips touch the toes then the score is zero.

If they do not touch measure the distance between the fingers and the toes (a negative score).

If they overlap measure by how much (a positive score).

Scoring: Perform two trials. A score is recorded to the nearest inch or 1 cm as the distance reached,

either a negative or positive score. Record with leg was used for measurement.

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(4) Back Stretch for Upper Body Flexibility

Aim: The Back Scratch Test measure flexibility of your upper body. Upper body’s flexibility affects

your ability to reach for items that may be high on a shelf, change a light bulb, or do any activity that

requires arm and/or shoulder movement. Maintaining flexibility in your upper body will assist you in

continuing to live independently.

Equipment: Ruler

Procedure: Place your left arm straight up in the air above your left shoulder. Bend your left arm at

the elbow to reach toward your back, with your fingers extended. Your elbow pointed toward the

ceiling. Place your right hand behind your back with your palm out and your fingers extended up.

Reach up as far as possible and attempt to touch the fingers of your two hands together. Some people

are not able to touch at all, while other’s fingers may overlap. Take two practice stretches with each

arm, determining which side is more flexible. You will be measuring and recording only your most

flexible side. You are now ready to be measured. Perform the stretch as outlined above. Without

shifting your hands your test partner will position your fingers so that they are pointing toward each

other.

Scoring: The distance between the fingertips of one hand and the other is measured to the nearest

half inch or centimeters. If your fingers overlap, the amount of the overlap will be measured.

Fingertips just touching receive a score of “0”. If your fingers do not touch, you receive a negative

score of the distance between your fingers, measured to the nearest half inch or centimeters.

(5) Eight Foot Up and Go Test for Agility

Aim: The ‘8 Foot Up and Go’ is a coordination and agility test for the elderly, which is a part of the

Senior Fitness Test. This test measures speed, agility and balance while moving.

Equipment required: Stopwatch, straight back or folding chair (about 17 inches/44 cm high), one

marker, measuring tape, area clear of obstacles.

Procedure: Place the chair next to a wall (for safety) and the marker 8 feet of the chair. Clear the

path between the chair and the marker. The subject starts fully seated, hands resting on the knees and

feet flat on the ground. On the command, “Go,” timing is started and the subject stands and walks (no

running) as quickly as possible (and safely) to and around the cone, returning to the chair to sit down.

Timing stops as they sit down.

Purpose: To assess aerobic fitness or aerobic endurance which is important for walking distances,

stair climbing, shopping and sightseeing etc.

Equipment: Stop watch. * Rectangular ground measuring 20 x 5 yards.

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IMPORTANT QUESTION

Objective Type Question/ MCQ Marks (1 marks each)

.1 Which test battery used to measure the flexibility?

A. 50 Mt Dash B. Standing broad jump

C. Sit & Reach D. Shuttle Run

Q.2 Cardiovascular Endurance measure by?

A. Shuttle Run B. Jig Jag

C. 50 Mt Run D. 600 mt

Q.3 Power best seen in?

A. 50 Mt Dash B. Standing Broad Jump

C. Long jump D. Shuttle Run

Q.4 Agility best measure by?

A. 10*4 Shuttle Run B. Catching a Ball

C. Throwing a Ball D. 50 Mt Dash

Q.5 Explosive Strength measure by?

A. Standing Broad Jump B. Shuttle Run

C. Medicine Ball Put D. None of These

Q.6 How many test items are there in Barrow’s General Motor Ability Test?

A. 6 B. 5

C. 4 D. 3

Q.7 How many test items are there in Rikli Jonse-Senior Citizen Fitness Test?

A. 3 B. 4

C. 6 D. 5

Q.8 Harvard Step Test Measure?

A. Endurance B. Power

C. Speed D. Cardio Vascular

Q.9 Weight of Shot Put for Boys in Barrow’s General Motor Ability Test?

A. 4 Kg B. 3 Kg

C. 2 Kg D. 1 Kg

Q.10 Fitness Index range for Excellent in Harvard Step Test is?

A. 54-67 B. 68-82

C. 83-96 D. >96


1. Who developed Fullerton Functional Test?

2. In which year, the Rikli and Jones developed the Senior Citizen Fitness Test?

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3. In which year the Harvard Step Test was developed?

4. Which test is used to measure flexibility?

5. Which test is used to measure the upper body strength and endurance of girls?

State True or False

1. 4×10 Mt shuttle run is used to measure agility.(True/False)

2. Modified pushup test can be used to measure the strength and endurance of the upper body of

men.(True/False)

3. 50 Mt dash can be used to measure speed.(True/False)

4. Standing broad jump can be used to measure the leg strength.(True/False)

5. Zig-zag run is used to measure agility and speed.(True/False)


1. What do you mean by '8 feet-up and Go Test'?

2. Briefly mention the items in Kraus-Weber Test.

3. Explain any two test items in Harward Step Test.

4. What do you mean by AAHPER (Motor Fitness Test)? List down its activities.

5. Explain any two test items of AAHPER (Motor Fitness Test) Test.

6. How can you check the speed and coordination of an individual?

7. How would you perform Harvard Step Test on individual?

8. What is the calculation procedure of Harvard Step Test?

9. How would you compute the Fitness Index short and long both method?

10, Enlist the test battery of Rikli and Jones Test and explain any two test items.

11. How would the test of Arm Curl performed on senior citizen?

Long Answer Type Questions (75to 100 Words) (5 marks each) 1. Define Test, Measurement and Evaluation. Enlist common test for fitness.

2. Explain any three test items of Rikli and Jones Test.

3 Define AAHPER. Explain any four tests used in AAHPER battery.

4. Discuss the procedure of performing Harvard Step Test?

5. How would you administer Barrow Meter Ability test?

6. What is the purpose of Back Scratch Test? Write in detail.

7 Explain any four test items of Rikli and Jones Test battery.

8. Your grandfather is an active man and says that he has much better fitness as compared which

test would you perform to check your grandfather's fitness and how your fitness can be

compared?

9. Which test you will suggest for your friend to check the minimal Physical Fitness? Explain

the testing procedure.

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Unit 7

Physiology and Injuries in Sports

Key Points:

Physiological factors for determine components of Physical Fitness

Effects of exercise on Cardiovascular Respiratory and Muscular system

Physiological changes due to ageing

Sports Injuries:-Classifications, Causes & Preventive Measures

First Aid- Aims & Objectives

7.1- Physiological factors for determine components of Physical Fitness

Physiological factors for determining strength.

The following are the factors for determining strength:

Muscle composition: There are two types of fibres in muscles i.e. fast twitch fibres and slow

twitch fibres. The muscles which consist of more percentage of fast twitch fibres will produce

more strength.

Size of the muscle: The strength of an individual depends on the size of muscle. As larger and

bigger muscle produce more force and with the help of different methods of strength training,

the size of the muscle can be increased.

Body weight: there is a positive relation between body weight and strength. The individuals who

are heavier are stronger than the individuals who are lighter in weight.

Intensity of nerve impulse: A muscle is composed of number of motor units. The total force of

muscle depends upon the number of contracting motor units. Whenever, a stronger nerve

impulse from central nervous system excites more number of motor units, the muscle will

contract more strongly or it can be said that the muscle will produce more force or strength.

Physiological factors for determining speed.

The following are the factors for determining speed:

Muscle composition: The muscles which consist of more percentage of fast twitch fibres

contract with more speed and produce a greater speed. Different muscles of the body have

different percentage of fast twitch fibres.

Explosive strength: it depends on the shape, size and coordination of muscles. For very quick

and explosive movement, explosive strength is required. The related proportion of fast twitch

fibres and slow twitch fibres determines the maximum possible speed with which the muscle can

contract.

Flexibility: It also determines the speed. Good flexibility allows maximum range of movements

and also enables complete utilization of explosive strength.

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Biochemical reserves and metabolic power: muscles require more amount of energy and high

rate of consumption for maximum speed performance. For this purpose the stores of ATP & CP

in the muscles should be enough. If the store is less, the working process of the muscles slows

down after short time.

Physiological factors for determining flexibility.

The physiological factors for determining flexibility are:

Muscle strength: Flexibility depends on the level of strength. Weak muscles can become a

limiting factor for achieving higher range of movement. Muscle strength is highly trainable

therefore, it can enhance flexibility.

Joint structure: There are several different types of joints in human body. Some of the joints

intrinsically have a greater range of motion.eg. The ball and socket joint of the shoulder has the

greatest range of motion.

Age and gender: flexibility decreases with the advancement of age. It can be enhanced with the

help of training. Gender also determines the flexibility as females tends to be more flexible than

males.

Internal environment: The internal environment of an athlete influences the flexibility. If

internal temperature increases flexibility increases; if decreases flexibility decreases.

Previous injury: Injuries to connective tissues and muscles ultimately lead to reduced flexibility

Physiological factors determining endurance.

Aerobic capacity:-

I. Oxygen intake

II. Oxygen transport

III. Oxygen uptake

a) Energy reserves

b) Lactic acid tolerance

c) Movement economy

d) Muscle composition

Oxygen Uptake: - It is highest rate at which oxygen can be taken up and consumed by the heart per

minute.

Cardiac Output: - The cardiac output is simply the amount of blood pumped by the heart per

minute.

Hydration and Endurance Exercise: – Sweating is normal physiological response to prolonged

exercise, required for the dissipation of hear produced during energy metabolism

7.2 Effect of exercise on the Cardio Respiratory system:-

I. Cardiac output is the amount of blood pumped by the heart in 1 min. This increases directly

with increasing exercise intensity.

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II. The heart rate increases from a resting rate of 72 beats / min to 150 beats / min or even more.

III. The stroke volume, meaning the amount of blood pumped into the Aorta with every heartbeat

increases from a resting volume of 70-90 ml to 100-120 ml per beat.

IV. Exercise increases the plasma volume of blood by 12 Op: but total blood volume may reduce

slightly.

V. Blood flow is redistributed with more blood going to the muscles, heart and skin, while blood

in the kidneys and abdomen is reduced.

VI. Blood pressure increases due to exercise because there is more blood flowing in the blood

vessels.

Effects of exercise on Cardio Respiratory System.

I. Increase in the Size of Heart: When we perform regular exercise, the muscles

of the heart increase in size and strength. In fact, the left ventricle adapts to the

greatest extent.

II. Decrease in Resting Heart Rate: Regular exercise decreases the resting heart

rate. If a 10-week training programme is given to an individual whose initial

resting heart rate is 72 beats per minute, after this training time, his resting heart

rate may be reduced up to 10 beats per minute. After regular exercise, the heart

finally becomes more efficient. It does not require to beat so quickly to supply

blood to the body at rest.

III. Stroke Volume Increases at Rest: Regular exercise helps in increasing the

stroke volume at rest. The stroke volume at rest remains up to 50–70 ml/beat in

untrained individuals, 70–90 ml/beat in trained individuals and 90–110 ml/beat in

the best endurance athletes.

IV. Increase in Cardiac Output: Regular exercise tends to increase the cardiac

output. The cardiac output in untrained individuals may be 14–20 litre/minute

and 25–35litre/minute in trained individuals and in the best athletes, the

cardiac output can be as high as 40litre/minute at rest.

V. Increased Blood Flow: In response to the need to supply the muscles with more

oxygen during exercise, the body increases its number of capillaries. The existing

capillaries also open wider. The blood redistribution becomes more efficient and

effective. As a result of above-mentioned facts there is an increased blood

circulation in the body.

VI. Decrease in Blood Pressure: Regular exercise decreases the blood pressure

(systolic and diastolic blood pressure) by up to 10 mm Hg at rest.

VII. Increase in Blood Volume: Regular exercises also increase the blood volume. In

fact, there is an increase in plasma volume which in turn enhances the blood

volume. In addition, the body produces a greater number of red blood cells in

order to keep the muscles supplied with oxygen during heavy exercise.

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VIII. Quicker Recovery Rate: Regular exercise quickens the recovery rate. A trained

athlete’s heart rate becomes normal quickly than in a beginner. Rate of respiration

also becomes normal rapidly. Therefore, the recovery becomes fast.

IX. Increase in Tidal Air Capacity

X. Decrease in Rate of Respiration

XI. Unused Alveoles become Active:

XII. Increase in Endurance

XIII. Increase in Residual Air Volume

XIV. Increase Lung Efficiency to Deliver Oxygen and Remove Waste Products and

Gaseous Exchange

XV. Increase in Vital Air Capacity

XVI. Increase in Maximum Oxygen Uptake (VO2 Max)

7.3 Effects of exercise on muscular system.

I. Size and shape of muscle changes: Regular exercise changes the shape and size of the

muscle. Cells of the muscles are enlarged which change the shape and size of the muscle.

II. Correct body posture: Regular exercise keeps the correct posture of the body by

strengthening the muscles. The postural deformities do not occur. If there is any physical

deformity, then it is removed.

III. Food storage increases: The capacity of food storage in body can be enhanced by doing

regular exercises. This stored food can be utilized immediately when required.

IV. Toned muscles: Regular exercise helps in keeping the muscles in toned position. Muscles

become firm and maintain a slight, a steady pull on the attachments.

V. Efficient movement of muscles: The movement of muscles becomes efficient and smooth.

The movements during different activities become attractive.

VI. Change in connective tissues: The connective tissues become powerful. These tissues can

bear the stress of strenuous activity.

7.4Ageing

Aging is the process of becoming older. It represents the accumulation of changes in a person

over time. Ageing in humans refers to a multidimensional process of physical, psychological, and

social change.

Physiological Changes due to Ageing:-

I. Changes in Muscles Size and Strength.

II. Changes in Metabolism and Body Composition

III. Changes in Bone Density

IV. Changes in Respiratory System

V. Changes in Cardiovascular System

VI. Changes in Nervous Systems

VII. Changes in the Gastrointestinal System

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7.5 Sports Injury

Intrinsic Risk Factor Extrinsic Risk Factor

Physical Preparation

Lack of proper training

Fitness label

Improper warming up & cooling

Down

Over use of muscles

Muscles imbalance

Individual variables:-

a. Gender and Age

b. Nutrition

c. Fatigue

d. Posture deformities

Coaching

a. Poor techniques

b. Lack of knowledge

Skill

Rules &

Regulations

Surrounding

Environment

Equipment

Facilities

Environmental

Factors

a. Climate

b. Playing Surface

c. Preventive

surfaces

d. Medical facilities

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Causes of sports injuries

To effectively diagnose, rehabilitate and ultimately prevent subsequent injuries, a sport therapist

Anatomical Factors: These are related to make up of the body. Leg length differences and cause

injuries to ankle, hip and back.

Age related causes as the body ages, it changes. It is less able to produce force, recovers slower

and soft tissues lose the ability to stretch. Therefore it is more prone to injury.

Training related cause’s excessive repetitive loading of the tissues is needed for successive

adaptation. However without suitable recovery, tissues never have the chance to adapt and can

fail.

Equipment selection factors these are related to the suitability of equipment. An instance is

incorrect footwear, which will not protect the foot and ankle adequately. It also will not

distribute forces effectively. Thus it increases the risk of injury.

Impact and contact causes Impact or contact can be with objects, surfaces or other people. These

injuries are common in contact sports like football, rugby, hockey etc. Also they are common in

more dangerous sports like motor racing, boxing and skiing.

Prevention of Sports Injuries:

I. Pre-participation of medical check up

II. Proper conditioning

III. Avoid dehydration

IV. Protective Sports equipment & Gears

V. Adequate & effectively maintained facilities

VI. Sports person’s psychological conditions & environment

VII. Adequate rehabilitation/Injury management

VIII. Proper use of right techniques

IX. Balanced diet & adequate rest

X. Use of proper skills

XI. Warming up & cooling down

Impact of surface on athletes

There are two types of surfaces used in any indoor or outdoor games. These are natural and

artificial surfaces. Natural surfaces are the surfaces that are prepared through proper combination of

natural elements like soil and grass. On the other hand, artificial surfaces are more like carpets which

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are made from artificial components like rubber, synthetic fiber etc. These surfaces impact

performance of athletes differently.

Impact of Surfaces and Environment on Athletes

Climatic conditions affect the performance:-

Environmental conditions, such as excessively high or low temperatures, have the potential to have a

negative impact on an athlete‘s well-being. An athlete’s ability to use a number of thermoregulation

techniques helps in regulating body temperature.

First aid is the immediate treatment or care given to someone suffering from an injury or illness until

more advanced care is accessed or they recover.

The aims of first aid are to:

Save life

prevent illness or injury from becoming worse

relieve pain, if possible

promote recovery

Protect the unconscious.

Sports Injuries classification-:

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Strain

Is also a muscle injury, A strain is caused by twisting or pulling a muscle or tendon. A sudden

strain is caused by a recent injury, lifting heavy objects or rods in wrong way and over stressing the

muscles. Chronic strain is usually caused by moving the muscles and tendons in repetition.

Sprain

Is a ligament injury, It may occur due to overstretching or tearing of ligaments. Many things

can cause sprain. Falling, twisting, or getting hit can force a point out of its normal position. This can

cause ligaments around the joints to tear. Generally, Sprain occurs at wrist and ankle joints.

Prevention of sprain and strain

a) Conditioning should be performed during the preparatory period.

b) Sports equipment’s must be of good quality.

c) Play courts should be smooth and clean.

d) The scientific knowledge of games should be must for preventing strain.

e) Player should discontinue during the condition of fatigue.

f) Good officiating is essential for preventing such injury.

g) Players should be careful and alert during practice, training and competition.

Abrasion

Is a key injury generally occurs due to friction with certain equipments or a fall over the area

where bone is very close to skin. It may be caused by a fall on hard surface. As someone falls or

slides on the ground, friction causes layers of the skin to rub off.

Bruises

Bruises are not clearly seen as upper skin remains undamaged and inner blood vessels are

damaged and collect beneath the skin. A fresh bruise may actually be reddish and after a few hours it

turns to blue or dark purple.

Laceration

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Laceration is a wound that is produced by tearing of soft body tissue.

Contusion

Contusion is a muscle injury, a direct hit with or without any sports equipment can be the main cause

of contusion. Contusion can also be due to minor accidents to the skin such as falling, bumping into

something or being hit or kicked.

Management:

Cold compression should be used immediately. Ice or cold water should not be used for more

than 40 minutes persistently.

The cold compression should be performed 5 to 6 times daily.

If there is more swelling at the sight of contusion, the anti-inflammatory medicine should be

given.

If the swelling persists, consult the Doctor immediately.

For the purpose of rehabilitation, flexibility exercises should be performed.

Joint injuries & its types

A hard blow to a joint, a fall, a forceful throwing, lifting or hitting may cause dislocation.

Infect it is dislocation of surface of bones.

Types of dislocation

a) Dislocation of lower jaw: it occurs when the chin strikes to any other object. It may occur

if mouth is opened excessively.

b) Dislocation of shoulder joint: dislocation of shoulder joint may occur due to a sudden

jerk or a fall over a hard surface. The end of the humerous comes out from the socket. In face when

your shoulder dislocates, a strong force, such as a sudden blow to your shoulder. Pull the bones in

your shoulder out of place.

c) Dislocation of hip joint: By putting maximum strength spontaneously may cause

dislocation of hip joint. The end of the femur is displaced from the socket.

d) Dislocation of wrist: A sports person who participates in a sports or game in which he

may fall, runs the risk of getting a dislocated wrist. A miscalculated landing can also cause a

dislocated wrist. Infect, it generally occurs to the person who uses his hand to break his fall.

Preventions:

a) Adequate warming-up should be performed prior to any activity.

b) Proper conditioning should be performed during preparatory period.

c) Stretching exercises should be include in warm-up

d) Players should be careful during training and competition.

e) Protective equipment’s should be used

f) Players should have good anticipation and concentration power

g) Always obey the rules and regulations.

h) Perform regular exercise around your shoulder, hip, and wrist joints etc.

i) Avoid falls or hits as far as possible.

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Causes of fracture Fracture usually occurs due to a high impact on the bone. It can be causes by overuse. The

most common causes of fracture are:

a) In such sports event where there is a high impact.

b) Traumatic, forceful and unnatural movements.

c) Prolonged long distance walking or running.

d) Sudden fall on hard surface.

e) Direct strike or hit with any solid sports equipment.

f) Osteoporosis.

Management of Fracture

a) Elevate the extremity and rest while bone heals itself.

b) Apply ice to the affected part for 24 to 48 hrs

c) If pain persists, give painkillers.

d) If there is any need of immobilization to the affected part, use a slint.

e) After removal of swelling begin to put partial weight on the affected area.

f) Crutches or walking stick may be used in the beginning. After two week start putting normal

weight.

g) For 6 to 8 weeks, avoid the activity that caused stress fracture. Then start doing the activity

slowly.

7.6 First Aid- Aims and objective

Definition of first aid: Emergency care or treatment given to an ill or injured person before

regular medical aid can be obtained.

First aid is the first and immediate assistance given to any person suffering from either a minor or

serious illness or injury.

Aim- The main aim of first aid is to try to save the precious life of the wounded person or victim.

Objective It’s all about the 3P's

Preserve life – stop the person from dying

Prevent further injury – stop the person from being injured even more. If possible, an

injured person should not be moved. First aid can include how to safely move injured

people -- or move them anyway with less harm if there is no choice.

Promote recovery – try to help the person heal their injuries

https://en.wikipedia.org/wiki/Illness

https://en.wikipedia.org/wiki/Injury

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IMPORTANT QUESTION

Objective Type Question/ MCQ Marks (1 marks each)

Q.1 A sprain is an injury to?

A. Muscle B. Tendon

C. Ligament D. Bursa

Q.2 A cut is an example of which type of injury?

A. Skin B. Soft Tissue

C. Hard Tissue D. None of the Above

Q.3 A bone fracture is an example of which type of injury?



Q.4 You should ice a soft tissue injury for?

A. 5 minutes after it has occurred B. 10 minutes after it has occurred

C. 20 minutes every 2 hours for 24-48 hours D. None of the Above

Q.5 Elevation reduces injury by helps?

A. Helping to support the weight of the limb B. Allowing white blood cells to be released to fight

infection

C. Reducing blood flow to the area D. Increasing blood flow to the area

Q.6 Effect of exercise on Respiratory System?

A. Increase in Tidal Air Capacity B. Decrease in Tidal Air Capacity

C. Weak Will Power D. Increase in rate of respiration

Q.7 Effect of exercise on muscular system?

A. Incorrect body posture B. Food storage decrease

C. Toned muscles D. No change in connective tissue

Q.8 Physiological Changes due to Aging?

A. No change in Muscles Size & Strength B. No Change in Bone Density

C. No change in Nervous System D. Change in Respiratory System

Q.9 Which of the following can cause a stroke?

A. A blood clot in an artery in the heart B. A blood clot in an artery in the brain

C. A blood clot in an artery in the leg D. A blood clot in an artery in the

lungs

Q.10 What is a faint?

A. A response to fear B. An unexpected collapse

C. A brief loss of consciousness D. A sign of flu

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One word answers.

1. Which muscle fibres are best used for aerobic activities?

2. In which type of fracture the end of the fractured bone enters into another bone?

3. In which types of fracture a broken bone damages the internal organs?

4. Who are usually affected by greenstick fracture?

5. In which type of fracture a bone is broken into three or more pieces?

Fill in the blank.

1. Aerobic capacity depends upon oxygen intake, oxygen transport and ...........................


1. The strength of the muscle largely depends upon the size of the muscle.(True/False)

2. White muscle fibers can produce more force in comparison to red muscle fibers. (True/False)

3. Red muscle fibres are not capable of contracting for a longer duration.(True/False)

4. The aerobic capacity depends upon the muscle glycogen and sugar level in the blood.

(True/False)

5. Vital air capacity is the sum of tidal volume, inspiratory and reserve volume. (True/False)

6. Reaction time can be improved if exercises are performed regularly.(True/False)


1. Enlist the preventive steps for Sports Injures and explain in brief.

2. How are Sports Injuries classified?

3. State the causes of Sports Injuries.

4. Define First aid

5. Write a note on First aid.

6. Explain the principles of First aid.

7. Explain two Soft Tissue Injuries.

8. Give the treatment steps of Laceration Injury.

9. Describe the management steps of Sprain and Strain Injury.

10. State RICER'.

11. Explain the various types of bone injuries. What do you mean by Rehabilitation?

12. Mention any four gender differences.

13. List down the physiological factors which affect physical fitness.

14. Explain the benefits of regular exercise on Respiratory system.

15. How is the Pulmonary Diffusion improved by regular training?

16. Enlist four effects of regular exercise on Circulatory system.

17. What do you mean by Cardiac-Output?

18. Enlist the Cardiac problems that can be prevented by regular exercise.

19. Give four effects of exercise on Muscular system.

20. What do you mean by Lactate Threshold?

21. At what age the peak performance of physiological system is achieved?

22. What are the factors which affect physiological system in old age?

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Long Answer Type Questions (75 to 100 Words) (5 marks each)

1. Explain the physiological factors which determine the components of physical fitness

2. Discuss the classification of Sports Injuries. Explain the causes of Sports Injuries.

3. Describe the preventive steps for Sports Injuries.

4. What are the principles of First aid?

5. Explain the treatment steps for Contusion, Abrasion and Injury.

6. Describe the management of Strain and Sprain Injury.

7. How would you provide First aid to Bone Injury?

8. You and your little brother while going to school had an accident. Your brother got multiple

Injuries of bone and skin, moreover you also got injured. How would you give first aid to

your brother? Discuss.

9. Discuss the physiological factors which determine the components of physical fitness.

10. Explain the gender differences on physiological parameters.

11. Describe the benefits of regular exercise over Respiratory system.

12. Explain the effects of exercise on Circulatory system.

13. Give details on the effects of exercise over cardiovascular system.

14. Describe the effects of exercise on ageing process.

15. Twin brothers do regular training in two different games, one brother do training in

Wrestling and other brother does training in Badminton. What physiological changes

You will notice in them? Discuss.

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UNIT 8

BIOMECHANICS AND SPORTS

Key Points:

Meaning & importance of Biomechanics in sports

Types of movements (Flexion, Extension, Abduction, Adduction)

Newton’s laws of motion and their application in sports Friction & Sports

8.1-Meaning &importance of Biomechanics in sports

Biomechanics- The study of the action of external and internal forces on the living body, especially

on the skeletal system

Biomechanics is the science of movement of a living body, including how muscles, bones, tendons,

and ligaments work together to produce movement. Biomechanics is part of the larger field of

kinesiology, specifically focusing on the mechanics of the movement. It is both basic and applied

science, encompassing research and practical use of its findings

Importance of biomechanics- Develops efficient movement patterns whether on the field of play or during resistance

training

Improves sport-specific technique and form to enhance performance and minimize injury

Develops proper habits, ensuring that the athlete is able to develop in the long term

Assist in Improving Technique

Helps in Improving Equipment

Facilitates Performance in Sports

Supports in Preventing Injury

Helps in Promoting Safety

Works in the Improvement of Training

Facilities in Understanding of Human Body

Assists in Improving Teaching and Learning Process

8.2 Types of movements

There are various types of movement in body parts which can be divided in four types i.e.

gliding & angular movements, circumduction & rotation and few other movements.

Gliding movements: Gliding movements is the simplest kind of movement that can take place in a

joint, one surface gliding or moving over another without any angular or rotator movement.

Angular movement: Angular movement occurs between long bones. By angular movement the

angle between the two bones increased or decreased. The various movements which fall under

angular movements are described below:

a) Flexion: Bending parts at a joint so that the angle between them decreases and parts come closer

together (bending the lower limb at the knee).

b) Extensions: Straightening parts so that the angle between them increases and parts moves farther

https://www.verywellfit.com/functional-movement-patterns-to-master-4125152

https://www.verywellfit.com/muscle-fiber-types-for-strength-training-3498714

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apart (straightening the lower limb at the knee).

c) Abduction: It means moving a part away from the midline (lifting the upper limb horizontally to

form a right angle with the side of the body)

d) Adduction means moving a part towards the midline ( returning the upper limb from the

horizontal position to the side of the body).

e) Circumduction: Circumduction is that movement which takes place between the head of a bone

and its articular cavity. This kind of motion is best seen in the shoulder and hip joints.

f) Rotation: Rotation is a form of movement in which a bone moves around a central axis without

undergoing any displacement from the axis. Moving a part around an axis is called rotation.eg.

Twisting the head from side to side.

8.3Newton’s laws of motion and their application in the field of sports

1. Newton’s 1st Law

A body at rest will remain at rest and a body in motion will remain in motion at the same

speed and in the same direction unless acted upon by an external force.

Example: Starting in rowing, starting in sprinting, starting in throwing the hammer.

Newton’s 1st Law is also known as “Law of Inertia”.

2. Newton’s 2nd

Law

A change in motion is directly proportional to the force producing it and inversely

proportional to its mass. If two unequal forces are applied to objects of equal mass, the object that has

greater force applied will move faster.

Example: In hammer throw, a thrower who is stronger will throw the hammer farther than a thrower

who is less strong.

Newton’s 2nd

Law is also known as “Law of acceleration”.

3. Newton’s 3rd

Law

For every action there is an equal and opposite reaction. There are so many examples in sports

where this law is applied.

Example: In swimming a swimmer pushes the water backwards (action) and the water pushes the

swimmer forward (reaction) with the same force.

8.4 Friction and its types

The force acting along two surfaces in contact which oppose the motion of one body over the

other is called the force of friction. Three types of friction are:-

(i) Static Friction: The opposing force that comes into play when one body tends to move over the

another surface but the actual motion has not yet started.

(ii) Limiting Friction: Limiting friction is the maximum of thing force that comes into play when

one body is just on the verge of moving over the surface of another body.

iii) Kinetic Friction: Kinetic friction is the opposing force at comes into play when one body is

actually moving over the surface of another body.

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IMPORTANT QUESTIONS

Objective Type Question/ MCQ Marks (1 Mark Each)

Q.1 Study of joints is called?

A. Kinesiology B. Biology

C. Anthropometry D. Arthrology

Q.2 Bending of head towards right or left side of the shoulder is?

A. Extension B. Flexion

C. Lateral flexion D. Lateral extension

Q.3 The terms reset and motion are studied under?

A. Biochemistry B. Anatomy

C. Biomechanics D. None of the Above

Q.4 The movements around ball and socket joints are?

A. Flexion and extension B. Hyper extension

C. Elevation D. None of the Above

Q.5 During abduction the arm moves?

A. Towards the body B. Away from the body

C. In front of the chest D. None of the above

Q.6 Flexion at elbow in brought about by?

A. Biceps B. Triceps

C. Both (a) and (b) D. None of the above

Q.7 How many law in Newton’s Law of Motion ?

A. 1 B. 2

C. 3 D. 4

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Q.8 Newton Second law of Motion is also known as?

A. Law of Inertia B. Law of Acceleration

C. Law of Action & Reaction D. None of the Above

Q.9 Newton First law of Motion is also known as?



Q.10 Newton Third law of Motion is also known as?




1. Name the type of movement in which the angle at a joint decreases and the parts come closer

together.

2. Name the type of movement in which the angle at joint increases and the parts move farther

apart.

3. Who formulated the laws of motion?

4. Which law of motion is applied when a basketball player dribbles the ball on the court?

5. Which law of motion is applied during the take off in high jump?

6. When a cricket ball is hit, it rolls on the surface of the ground and finally its tops after

sometime. Which type of dynamic friction is applied on the ball?

Fill in the blank.

1. Sliding friction and rolling friction are the types of ...................... friction.


1. Biomechanics is the study of forces and their effects on living systems.(True/False)

2. Friction is a necessary evil in sports.(True/False)

Short Answer Type Question (30 to 50 Words) (3 Marks Each)

1. Define Biomechanics and its application in field of sports.

2. Differentiate between Linear and Angular Motion.

3. What is Friction? Discuss various types of Friction.

4. What do you mean by Sports Biomechanics?

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5. Is friction advantageous or disadvantageous in the field of games and sports? Give your comments

with examples.

6. Explain the Law of Inertia.

7. Explain the term Biomechanics.

Long Answer Type Question (75 to 100 words)(5 Marks Each)

1. What is friction? Explain the types of friction.

2. Discuss types of movement.

3. Explain the Law of momentum with suitable example.

4. Discus the major muscles involved in running.

5. Explain the Newton’s Law of motion with suitable examples.

6. Discuss the mechanical analysis of running in details.

7. Discuss the various types of movement in detail.

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UNIT 9

PSYCHOLOGY AND SPORTS

Key Points:

Personality, its definition trait and types; Big five theory

Motivation, its type and technique.

Exercise Adherence; Reason to Exercise ,Benefits of exercise

Strategies for enhancing Adherence to exercise

Meaning, concept & types of aggression in sports

Introduction

Psychology

The word psychology is derived from a Greek word ‘psyche’ and ‘logos’. ‘Psyche’ – soul or

mind’ and ‘logos – study’. Generally it is accepted as study of behavior. Psychology is used in sport

to enhance performance and to know the factors which affect our performance, like – anxiety, stress,

personality, motivation, etc. Optimum level of anxiety is essential to perform in games and sports.

Sports Psychology and its importance in the field of sports

Sports psychology is the branch of applied psychology which deals with sports performance

and the Behavior of a player during training or competitions.

Importance of Sports psychology

(i)Learning of Motor Skills Sports psychology plays a major role in the learning of motor skills.

(ii)Motor skills learning depend on the individual’s level of readiness.

(iii) Identifying talent for Specific Sports Every sports has specific psychological demands. e.g

boxing requires more aggressiveness, whereas archery and shooting require more concentration.

(iv) Stabilizing the performance for longer period

(v) Important from Research point of View Sports psychologists works in very close proximity to

coaches to uplift the performance of players.

(vi) Encouraging the Players to Make a Comeback in Professional Sports psychology.

9.1 Personality and its traits and types

Personality

It is the dynamic organization within the individual of those psycho physical systems which

determine his unique adjustment to his environment. Personality is not static but a dynamic concept.

It is continuously changing and growing. Children may have identical environment. They may have

similar experiences but they react to the same environment in different way.

Personality is a very important factor in games and sports as it influences the performance of

individual by his/her level of cognition, motivation, traits and behaviour.

Cattell defined personality as “That which permits a prediction of what a person will do in a

given situation." Source Traits are the underlying basic factors of an individual’s personalities.

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Types of Personality

*Jung’s Classification

(i)Introverts: - Introverts are shy, self-conscious quit retiring interested in the own thoughts and

feelings, inclined to worry and easily upset.

(ii) Extroverts: - Extroverts are social, open frank, outgoing, eager to do thing adaptable, not easily

worried or embarrassed and willing to work with others.

(iii) Ambiverts: - In ambiverts both the characteristics of introverts and extroverts are found. In

every person mostly both the characteristics are found through one of them may be predominant.

Sports play a very important role in personality development. It improves the following qualities. (a)

Self-concept (b) Mental toughness (c) Emotional stability (d) Quick Decision (e) Planning (Points to

be explained).

Sports and games play an important role in the development of human personality. They are

no less important than food and fresh water. Games and sports help to combat anxiety, depression

and stress. Sports train sportsmen to accept defeat gracefully and to move on.

Traits of personality

Big five Personality Theory

(a) Openness: -Persons which like to learn new things, new concepts and enjoy new experiences

usually remain on the top in openness. It includes traits like being imaginative, insightful, and having

a variety of interests.

(b) Conscientiousness:- Persons who have a high degree of conscientiousness are reliable and

prompt. Such persons remain organized, systematic, laborious and complete in all respects.

(c) Extroversion:- Extroverts gets their energy from interacting with other individuals whereas

introverts get their energy from within themselves. Extroversion includes the traits of being energetic,

talkative and assertive.

(d) Agreeableness:- Such individuals are friendly, cooperative, compatible, kind and gentle. Persons

with too agreeableness may be more distant or aloof. They are usually kind, generous, affectionate

and sympathetic.

(e) Neuroticism:- Neuroticism is also called emotional stability. This domain or dimension relates to

one’s emotional stability and the degree of negative emotions. Persons who have high neuroticism

usually experiences emotional instability and negative emotions. Such individuals remain moody and

tense.

Sheldon’s Classification of Personality

Endomorph

Endomorphs have a pear shaped and a rounded physique. They have short arms and legs. The

upper parts of arms and legs seem to be thicker than the lower parts. They have underdeveloped

muscles. They are more inclined to become obese. Their excessive mass hinders their ability to

compete in sports. These are most suitable for activities in which great strength is required.

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Mesomorph

Mesomorphs have a rectangular shaped body with athletic physiques and a balanced body

composition. They are able to increase their muscles size quickly and easily. They have thick bones

and muscles. Their chest and shoulders are broader than the waistline. They can excel in sports which

require great strength, short bursts of energy and lots of power because they have enough strength,

agility and speed.

Ectomorph

Ectomorphs are usually referred to as slim persons because their muscles and limbs are

elongated. They have weak constitution of busy and face great difficulty in gaining weight. They

have flat chest and have less muscle mass. They do not have a lot of strength but they dominate the

endurance sports as their busy type is naturally suited to perform wonderfully in endurance sports.

They are best suited for games and sports like gymnastics and long distance races.

9.2-Motivation and its types & technique

Motivation means to be inspired to do something. It is a kind of inner force which energizes a

man to make constant efforts.

According to Crook and Stein, “Motivation is any condition that might energies and directs our

action. Motivation energizes an individual to behave in particular way for attaining a specific goal.

Types of Motivation

There are two types of motivation

(i) Intrinsic Motivation (ii) Extrinsic Motivation

(i) Intrinsic Motivation:-This motivation is within an individual and guides him/her to perform

better. It is based upon needs, interest, nature, emotions, social need etc. It also depends upon

knowledge of result, personal factor, competition zeal etc. He/she participates in sports for his/her

own sake.

(ii)Extrinsic Motivation:- This motivation depends upon environmental factors. It has a great impact

on an individual’s performance. It is of various types like rewards, punishment, active participation,

test evaluation, teaching methods, equipment and surroundings.

Technique of motivation-:

(a) Healthy Sports Environment: - A healthy sports environment plays a vital role in motivating the

sportsperson. Healthy sport environment consists of proper humidity and temperature, smooth and

clean sports fields, good quality of sports equipment and other facilities. Positive Attitude For proper

motivation, the coaches should try to encourage positive attitude among sportspersons. Players must

think positively.

(b) Cash Prizes, Certificates and Trophies: These are good incentives to sportspersons.

Governments offer cash prizes to sportspersons who win.

Some other method-

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Goal setting

Verbal comments

Praise & blame

Motivational music

Positive attitude

Positive self-talk

Exercise Adhere, reason to exercise, benefits of exercise

Exercise Adhere-:

Exercise adhere is a combination of two words ‘Exercise’ and ‘Adherence’ exercise means

movement that makes your muscle work and requires your body to burn calories, whereas Adhere

means “to stick”

Exercise adherence refers to maintain an exercise regimen for prolonged period of time following the

initial adoption phase .it can also be said that exercise adherence is sticking to your daily exercise and

goals.

Reason of exercise -:

Enhanced physical appearance

Improved psychological/emotional Health

Feel more energized

Decrease risk of disease

For controlling body weight

For long term health

For improved social relations

For improved physiological health and fitness

Psychological benefits of exercises

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Benefits of Exercise-:

Reduce risk of heart disease

Help in keeping correct body posture

Improve mood

Boost memory

Reduces depression

Lower anxiety

Strengthens bones and muscles

Improve mental alertness

Reduce stress

Enhance self esteem

Improve self-confidence and body image

Delays fatigue

Provides health benefits

Helps in early recovery from injury

Improves flexibility

Feeling great over all

9.4 STRATEGIES FOR ENHANCING ADHERENCE TO EXERCISE-:

There is no surprise that beginning and adhering to exercise can be mentally and emotionally difficult

.for enhancing adherence to exercise, there is a variety of strategies which are described below-

Simple exercise in the beginning

Exercise in the morning

Concentrate only yourself

Set appropriate goal

Take support of others

Thank yourself

Select interesting exercise

Be punctual

Make schedule

Be aware about the progress

Variety in exercise programme

89

Meaning, concept & types of aggression in sports

Meaning and concept of aggression-:

According to Baron and Richardson, ―”Any form of behaviour directed towards the goal of

harming or injuring another living being who is motivated to avoid such treatment.”

Aggression is an action or response by an individual that delivers something unpleasant to

another person.

Aggression is behaviour with a goal of harming or injuring another being motivated to avoid

such treatment.”

Types of aggression

(i) Hostile aggression: Hostile aggression is inflicting or causing harm whether it is physical or

psychological on someone else. It is sometimes referred as reactive aggression and can be

accompanied by anger. In hostile aggression the main aim is to cause injury to other person. The

intention is on causing pain and suffering.

(ii) Instrumental aggression: Instrumental aggression is displaying aggressive behaviour in pursuit

of a non-aggressive goal. It is also known as channelled aggression is not accompanied by anger.

Instrumental aggression is behaviour that has intent to hurt in order to achieve money, praise or

victory.

Assertive behaviour:- Assertive behaviour is different type of aggression/aggressive

behaviour. This is defined as behaviour that involves the use of legitimate physical or verbal force to

achieve one’s purpose. In Assertive behaviour, the intention is to establish dominance rather than to

harm the opponent.

90

IMPORTANT QUESTIONS

Multiple Choice Question/Objective Type Questions (1 Marks Each)

Q.1 What is the set of forces that energize, direct, and sustain behaviour?

A. Motivation B. Expectancy

C. Empowerment D. Socialization

Q.2 Which of the following is not an internal motivational force?

A. Goals B. Needs

C. Attitudes D. Feedback

Q.3 Find out the Sheldon’s body type classification?

A. Endomorphy B. Introverts

C. Extrovert D. Ambivert

Q.4 Find out the Jung body type classification?

A. Endomorph B. Introverts

C. Mesomorph D. Extomorph

Q. 5What body type had broad shoulders and a muscular build?



Q. 6 Which of the following is a genetic factor influencing an invidual's training potential?

A. Diet B. Alcohal

C. Body Type D. Smoking

Q. 7 What is Aggression?

A. Help Others B. Harm Others

C. Limited Yourself D. None of These

Q.8 Types of Aggression?

A. Instrumental B. Extrovard

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C. Attitudinal D. Smoking

Q.9 According to the text, Aggression always?

A. Causes physical pain B. Involves intent to harm someone

C. Involves emotional arousal D. Someone who has been deliberately provoked

Q.10 Intrinsic Motivation comes from?

A. Within the Individual B. By Cash Prizes

C. Through the Audience D. None of These


1. Who said “The drive to strive is called motivation”.

2. What is that motivation, which occurs when people are compelled to do something out of

pleasure, importance or desire?

3. What is that motivation which occurs when external factors compel the person to do

something?

4. Which hormones is responsible for elevating mood?.

Fill in the blanks.

1. The term ‘Motivation’ is derived from the word...........................

2. In...........................aggression, the main aim is to cause injury harm to another sports person.

3. Any physical injury that may occur through ........................... behaviour is accidental and

unintentional.


1. Positive attitude can play a significant role in motivating a sportsperson. (True/False)

Short Answer Type Questions (30 To 50 Words)(3 Marks Each)

1. Define Sports Psychology.

2. What do you mean by Instrumental aggression?

3. What do you mean by Hostile aggression?

4. What are the factors which will affect motivation?

5. Define personality. Write its type and explain any one.

6. What are the traits of personality? Explain any two.

7. What are the techniques to manage aggression?

8. What are the importance of Sports Psychology?

92

Long Answer Type Question (75 to 100 words) (5 Marks Each)

1. What are the types of personality and explain in details the role of sports in personality

development?

2. Define aggression and elucidate its management techniques.

3. What do you mean by motivation? Write its types and explain in details.

4. How sports Psychology help to improve sportsman performance? Give the comments in your own

words in details.

5. Write down the Sheldon’s Classification of Personality in details.

6. Write down the Psychological benefits of exercises?

7. What do mean by Exercise adherence write strategies for enhancing adherence to exercise.

93

UNIT 10

Training in Sports

Key Points: Strength-Definition, Types and Methods of Improving Strength-Isometric, Isotonic and

isokinetic.

Endurance-Definition, Types and Methods of Develop Endurance- Continuous Training, Interval

Training and Fartlek Training.

Speed-Definition, Types and Methods of Develop Speed—Acceleration Run and Pace Run.

Flexibility-Definition, Types and Methods to Improve Flexibility.

Coordinative Abilities-Definition and Types.

Circuit training-Introduction and Importance

10.1 Strength, its types and method of development Strength is the ability to overcome resistance or to act against resistance.

a) Maximum Strength: - It is the ability to overcome or to act against resistance. It is the maximum

force which is applied by the muscles to perform any certain activity. For developing maximum

strength intensity is high and repetitions are less.

b) Explosive Strength: - It is a combination of strength and speed abilities. It is the ability to

overcome resistance with high speed. For developing explosive strength, intensity is sub maximum

and repetitions are performed as fast as possible.

c) Strength Endurance:- It is the ability to overcome resistance or to act against resistance under

conditions of fatigue.

Method of development ISOMETRIC EXERCISE –

Isometric exercises are those exercises, which are not visible, a group of muscles carry out

tension against the other group of muscles. For example, pushing against a sturdy wall.

ISOTONIC EXERCISE The literal meaning of the word isotonic is constant tension i.e., iso means constant ant tonic

means tension. In this exercise the length of muscles change (shortens or lengthens) during action

along with tension in them.

ISOKINETIC EXERCISE These exercises are performed on specially designed machines. These exercises are developed

by Perrine in 1968. In these exercise, contraction of muscles applies maximum force only at a

particular angle of its range of movement.

10.2 Endurance its types and method of development Endurance- Endurance (also called Stamina, or Durability) is the ability of an organism to exert itself

and remain active for a long period of time, as well as its ability to resist, withstand, recover from,

and have immunity to wounds, or fatigue.

Types of Endurance: 1. Basic Endurance: Basis endurance is the ability to perform movements in which large numbers of

body muscles are involved and the activity is performed at slow pace for long duration such as

jogging, walking, slow running and swimming.

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2. Speed Endurance: It is the ability to resist fatigue in activities lasting up to 45 seconds. The event

of 400 mts sprint is the most suitable example of speed endurance. This is mainly dependent upon the

power and capacity of energy production.

3. General Endurance: It is the ability to resist fatigue satisfactorily cause by different types of

activities. Activities may be aerobic or anaerobic in nature. These activities may be low or high

intensity but for longer duration.

Various methods to develop Endurance ability- a) Continuous method- The load administered for a prolonged period of time. As the loads are

continued for a long time the intensity of running is low. It may be slow continuous, fast continuous

and varied pace method.

b) Interval type of training-:It involves repeated efforts at are relatively faster pace, separated by

measured intervals of incomplete recovery. It is based on the principle of effort & recovery. It can be

classified into short time interval, middle time interval and longtime interval.

c) Fartlek training- Fartlek, developed in the 1930,s which means “speed play” in Swedish, is a

training method that blends continuous training with interval training. The variable intensity and

continuous nature of the exercise places stress on both the aerobic and anaerobic systems .Intensity

and speed can be varied whenever the athlete wishes. Fartlek training allows the athlete to run freely

over varying distances and at varying speeds. Fartlek allows the athlete to run at varying intensity

levels over distances of their choice. This type of training stresses both the aerobic and anaerobic

energy pathways.

Diagram-1. Warm up with a steady jog for approximately 7-10 minutes, 2. High intensity sprint, for

aproximately 60-75 seconds, 3. Light Jog for approximately 130-150 seconds, 4. Cool down with a

steady jog for 7-10 minutes, 5. Run hill or stairs, 6. Vertical jump from crouch position, 15-20 times,

7. Push-ups, 8. Sit-ups, 9. Lunges

10.3 Speed, its types and method of development

Speed is the rate of motion, or the rate of change of position. It is expressed as distance moved per

unit of time. Speed is measured in the same physical units of measurement as velocity. Speed is

defined as the ability of an individual to perform similar movements consecutively at fastest rate, e.g.,

short distance races like 100 metres and 200 metres. Speed as the capacity of an individual to perform

successive movement of the same pattern at a fast rate.

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Types of Speed:

1) Movement speed: It is the ability to do a movement in minimum time. It depends upon technique,

explosive strength, flexibility and coordinative abilities.

2) Locomotor ability: It is the ability to maintain maximum speed for a maximum time or distance.

Events like 100mt, 200 mt, 400 mt requires this ability.

3) Speed Endurance: Speed endurance is the ability to perform movements with high speed under

conditions of fatigue. This depends upon technique, local muscular endurance and lactic acid

tolerance ability.

Methods for improving speed. 1) Acceleration runs- It is the ability to increase speed from jogging to running and finally sprinting.

It depends on explosive strength, frequency of movement & technique. To attain maximum speed

from a stationary position this is practiced after learning proper technique.

2) Pace run or races- A competitive pace race is a timed race in which the objective is not to finish

in the least time, but to finish within the prescribed time and in the best physical condition. In some

races, the prescribed time is very narrowly defined and the winner is the competitor who finishes

closest to the prescribed time. Complete recovery is ensured between two repetitions. This means to

running the whole distance of a race at a constant speed. In this the athlete runs the race with uniform

speed.

10.4 Flexibility, its types and method of development Following are the stretching ways for flexibility development:

Active stretching is where you are taking the muscle beyond its normal range of motion with

assistance (PNF or with the help of a partner)

Passive stretching allows the muscles and tendons to stretch naturally without the use of additional

forces acting on the muscle/tendon. The flexibility gains are not as great with passive stretching as it

is with active stretching.

1. Static stretching is a technique where the muscle is slowly stretched and then held in kthe

stretched position for several seconds. This type of stretching allows the muscle to be relaxed so that

a greater length can be achieved. It is the most frequently. Used and most recommend type of

stretching. There is a low risk of injury with this technique.

2. PNF stretching is much longer stretching session when compared to the other types. It requires a

partner‘s help to utilize this technique. The use of a partner is so that there can be a contraction and

relaxation phase. This type of stretching is actually the most effective form of stretching, but it is also

considered the most painful type of stretching,

3. Dynamic stretching is a technique that many athletes should be accustomed to. This type of

stretching can be in the form of leg swing walks or carioca just to name a few. This is a great way for

teens to work on their flexibility in a fun way. It allows them to be active and it can be done with

groups and teas. This type of stretching goes for more than two seconds and is done without stopping

the movement.

4. Ballistic stretching is a type of stretching, but it is not recommended for improving flexibility.

This type of stretching could lead to muscle soreness and injury because it is possible that this

technique could cause small tears in soft tissue due to the bouncing movements that force the muscle

to lengthen. Ballistic stretching due to the bouncing, could stretch ligaments too far if the movement

is not controlled.

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10.5 Coordinative abilities and its types Coordination is the ability to repeatedly execute a sequence of movements smoothly and

accurately. This may involve the senses, muscular contractions and joint movements. Everything that

we participate in requires the ability to coordinate our limbs to achieve a successful outcome – from

walking to the more complex movements of athletic events like the pole vault.

Basic coordination abilities: Adaptive ability enables modifications of motor activity on the basis of comparison or anticipation

of new or changing conditions during performing motor activity.

Balance ability is understood as an ability to keep body or its parts in a relatively stable position.

Combinatory ability is understood as an ability to simultaneously put partial movements together

into more complex movement structures.

Orientation ability is an ability to realize position of the body or its parts in space and time. Rhythm

ability enables to grasp and meteorically express rhythm which is externally determined or contained

in the motor activity itself.

10.6 Circuit training In this training method in which certain exercise of various kind are performed with or

without apparatus with given dosage. It was developed by ―Adamson and Morgon in 1957. This is

considered for the development of ―strength & Endurance. Circuit training method is a scientific method which is based on overcoming various exercises at once. An exercise “circuit” is one

completion of all prescribed exercises in the program. When one circuit is complete, one begins the

first exercise again for the next circuit.

Benefit of circuit training. 1) It is easy and interesting method.

2) It requires short duration

3) It can be performed indoor and as well as outdoor

4) It involves the all organs of body

5) It can be easily supervised by the coach.

6) It provides an interesting atmosphere.

Importance points 1. It is the best method for beginners as it develops strength and endurance. Maximum functioning of

muscles can be gained in a single circuit.

2. It gives relief from any kind of tension. The trainee gains good result in a short period. It doesn‘t create boredom as lot variety of exercise can be included etc.

3. It is a workout routine that combines cardiovascular fitness and resistance training.

4. The initial routines were arranged in a circle, alternating between different muscle groups.

5. Circuit training plays an integral role in the offseason workouts of many professional athletes.

Beneficial & negative impacts of high altitude training Running or exercising at high altitudes in the beginning decreases the amount of oxygen getting to

the muscles. At low atmospheric pressure in the thin air makes the blood less oxygen rich as it passes

to the muscles. A number of physiological changes that occur with acclimatization enhance the

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supply of oxygen to muscles and the more amount of oxygen definitely help in improving the sports

performance.

At high altitudes body produces a hormone known as erythropoietin which stimulates the

production of red blood cells which carry oxygen to the muscles of the body. If you have more red

blood cells, more amount of oxygen can be supplied to your muscles. Many other changes occur in

the body during acclimatization which helps in enhancing sports performance.

Points to be Remembers: Sports performance is to be achieved in sports competition.

I. When we take part in games and sports we try to perform our best and our performance

directly depends upon many factors.

II. Basically, the performance of the sportsman depends upon strength, endurance, speed

flexibility and coordination abilities.

III. Sports training is done for improving these factors and ultimately our performance.

IV. When an individual exerts muscular force against resistance in games and sports, it is called

his or her strength.

V. When an individual perform under the condition of fatigue for a long time, it is called his or

her endurance.

VI. In games and sports, when an individual performs a movements quickly, it is called his or her

speed.

VII. Flexibility is the range of movement of the joints of a sports person.

Coordinative ability:- The ability of an individual to do various related activities smoothly and

efficiently is known as coordinative ability.

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Endurance:-

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IMPORTANT QUESTION

Multiple Choice Question/Objective Type Questions (1 mark each)

Q.1 Lifting light weights for a lot of repetitions will target the aspect of fitness called?

A. Muscular Endurance B. Muscular strength

C. Flexibility D. Flexibility

Q.2 When performing a shoulder press, this exercise will target the shoulder muscle which is known

as the?

A. Trapezius B. Rectus femoris

C. Pectoralis major D. Deltoids

Q.3 Leg curl machine will primarily train the muscles?

A. Hamstring B. Quadriceps

C. Rectus Abdominis D. None of these

Q.4 When stretching before or after a workout, a stretch should be held for at least?

A. 1 minute B. 5 seconds

C. 15-30 seconds D. 5-10 seconds

Q. 5 Isotonic is?

A. shortening of muscles B. Lengthening of muscles

C. Neither shortening nor Lengthening D. None of these

Q. 6 Isometric is?


C. Niether shortening nor Lengthening D. None of these

Q. 7 What is Endurance?

A. As long as possible B. As short as possible

C. As heavy as possible D. None of These

Q.8 Types of Speed?

A. Explosive B. Isometric

C. Pace Run D. None of These

Q.9 Flexibility types are?

A. Static Flexibility B. Dynamic Flexibility

C. Both A & B correct D. Both A & B incorrect

Q.10 Types of Endurance Training?

A. Fartlake B. Isotonic

C. Pace Run D. Acceleration Run


1. In which year the Interval Training Method was introduced?

2. Who developed Interval Training Method?

3. What is the other name of Interval Training?

4. Who developed Fartlek Training Method?

5. What does ‘Fartlek’mean?

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Fill in the blanks.

1. ...........................is a systematically planned preparation with the help of various exercises.

2. ...........................is the ability of muscles to overcome resistance.

3. Continuous training is one of the best methods for improving........

4. In continuous training method, the rate of heartbeat remains in between...........................to

........................... beats per minute.

5. ...........................is the range of movements of joints.


1. Circuit training provides maximum results in minimum time.(True/False)

2. Circuit training is inconvenient for sportspersons.(True/False)

3. Circuit training is not ideal for beginners.(True/False)

Short Answer Type Questions (30 to 50 Words)(3 marks each)

1. State Strength and its types.

2. How Strength can be developed through exercises?

3. Differentiate between Isokinetic and Isotonic exercises.

4. Define Endurance. Explain its types and enlist training method for Endurance development.

5. Highlight the main features of Continuous training method.

6. Give the details of Interval training method.

7. Explain Fartlek training method with the help of a diagram.

8. Define Speed. How speed can be developed?

9. State Flexibility and its types. Explain the method to develop flexibility.

10. What do you mean by coordinative ability? What are its types?

Long Answer Type Questions (75 to 100 Words)(5 marks each)

1. Define Strength. What are its types? Explain the various types of exercises to improve

Strength.

2. Define Endurance, mention its types. Describe any one training method to develop

Endurance.

3. Give the detail of interval training method for endurance development. .

4 Justify Fartlek training method for endurance development.

5. State speed in sports. What are its types? Explain the training method for speed development.

6. Explain coordinative ability. What are the various types of coordinative -ability?

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PREVIOUS YEARS QUESTIONE PAPER WITH SOLUTION

CBSE QUESTION PAPER 2019

Class 12 Physical Education

1. What do you understand by planning in sports?

Ans- Planning in sports: It is an intellectual process of thinking in advance about setting

of goals developing strategies which are required to attain the goal efficiently in the field of

sports.

“Deciding the future course of action and developing strategies to attain the goals efficiently in

the field of sports.”

2. Write briefly about ‘micro nutrients’. Ans- vitamins and minerals are commonly referred to as micro nutrients. Because human body

requires small amount for survival and proper growth and development.

Various micro nutrients are vitamin A, B, C, D, E and K, minerals such as Iron, Calcium,

Magnesium, Iodine, etc.

[OR]

Suggest two reasons, why our body requires food-supplements.

Ans-

[i] To balance the lack of proper nutrition in or diet.

[ii] Desired intake of vitamin and minerals.

[iii] Helps in proper growth and development.

[iv] To overcome deficiency disease.

[v] Regulate important function of cardio-vascular, nervous, endocrine and digestive system

3. Mention any two disability etiquettes.

Ans. When you meet a person with visual impairment, always identify yourself and other who

may be with you.

1. In case of introduction to a person with a disability, it is appropriate to shake hands.

2. Always avoid asking personal question to an individual who is

Differently abled

3. Always have conversation at a normal tone of voice. Don’t talk in high pitch such

Individuals.

4. What do you mean by intellectual Disability?

Ans. It is disability characterized by significant limitations both in intellectual functioning and

in adaptive behavior, which covers a range of everyday social and practical skills. Usually it

occurs before the age of 18.

5. Which type of deformity is kyphosis?

Ans. Kyphosis implies an increase of a backward posterior curve or a decrease of a forward curve. It

is also called round upper back. Depression of chest is common in kyphosis.

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6. Among female, what type of menstrual Dysfunction is called Amenorrhea?

Ans. Amenorrhea is a menstrual disorder in women where girls of 18 years and above either never

began menstruating or there is an absence of menstruation for three month or more than that in

women with a history of normal menstrual cycle.

7. What do you mean by Bulimia?

Ans. Bulimia is an eating disorder in which female athlete eats excessive amount of food and then

vomit it in order not to gain weight.

Or

Give to objective of Extramural Activities.

Ans.

To improve standard of sports

To provide enriching experience to Students

To broaden the base of sports

To provide knowledge of new rules and advanced techniques.

8. Which test will you suggest to measure general motor ability?

Ans. Barrow’s (three item) general motor ability test.

9. On the basis physiological parameters, mention any two gender differences.

Ans. 1. Muscular Strength

2. Cardiovascular fitness

3. Bones & Ligament

4. Respiratory organs

10. Which types of sports injuries is known as “strain”?

Ans; - It is soft tissue injury

Or

What do you mean by soft tissue injury?

Ans: Soft tissue injury is the damage of muscles, ligaments and tendons throughout the body soft

tissue injury includes sprain, strain, contusion, abrasion and bruises.

11. Which method will you suggest to develop endurance?

Ans.[i] Fartlek method.

[ii] Continuous method.

[iii] Interval training method.

12. Explain about the procedure and advantages of “Bhujagasan”.

Procedure:-

[i] Lie flat on your stomach with forehead touching the floor. Place the hand on the side of your

thighs.

[ii] Move hand to the front, keeping them at the shoulder level and place your palms on the floor.

[iii] Straighten up your arms slowly, raising the head and trunk, your head should be backwards.

[iv] Hold this position for 15-30 seconds. Back to the normal positions.

[v] For better result repeat this asana3 to 5 times.

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Advantages:-

[i] Increase the circulation of blood.

[ii] Cures acidity, indigestion, constipation etc.

[iii] Enhances the function of the liver, kidney, pancreas and gall bladder.

[iv] Strengthens the arms and shoulders.

[v] Decrease obesity

13. What is the role of yoga in preventing lifestyle diseases?

Ans:- Yoga helps in improving our flexibility, lower our stress and increase our confidence and

finally contributes to a healthier lifestyle on the whole. There are various lifestyle diseases like

obesity, Diabetes, Asthma, Hypertension and Backache.

Through regular participation in yoga

[i] Bones and joints become strong.

[ii] Muscles become stronger and flexible.

[iii] Circulation of blood becomes normal.

[iv] Respiratory organs become efficient.

[v] Efficiency of digestive system increase.

[vi] Better neuromuscular coordination.

[vii] Strengthen the immune system.

{OR}

Discuss about the meal guidelines for pre, during and post sports event.

Pre Sports Events

Ans:- The athlete should stock up on the glycogen store by eating foods rich in complex

carbohydrates. Less content of fat, protein and fiber. Food should include cereals, whole grain, pasta,

fruits and Vegetables.

During Sports Events

Athlete should stay hydrates and prevents onset of fatigue. Fluid intake should be continued in small

sips. If the duration last for more than an hour the athlete should take small amount of carbohydrates

at regular intervals, Energy drinks can be taken to supply energy. If the duration is shorter than an

hour, than the athlete should drink water frequently every ten to twenty minutes.

Post Sports Events

To store lost energy, carbohydrate rich food should be taken within an hour after the activity. Plenty

of water, fruits, juices and sports drink to replace loss fluid. Two hours after the event, full meal that

is high in carbohydrates content such as potatoes, cereals, vegetables, fruits, meat and soya bean to

be taken,

14. Pawan got admission in class IX in a reputed school. All the students of his class welcomed

him. After few days Aryaman, the class monitor observed that Pawan’s behavior is differing

from other students. He is aggressive, rude and non-cooperative. He finds it difficult to make

friends. Even in school, nobody wants to be his friend. Aryaman had read about ODD in a

science magazine in the library, which was similar to Pawan’s behavior. He discussed this

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situation with his classmates and suggested to interact and be friends with Pawan. This would

help him to remain calm and happy.

Answer the following question based on the above passage:

What do you mean by ODD?

What are the symptoms of ODD?

What values are shown by Aryaman?

Ans.(a) ODD refers to oppositional Defiant disorder where the child behavior pattern is differ from

normal.

(b) The child is Aggressive, rude non- cooperative and argumentative.

(c) Cooperative and helpful, and caring.

15. What are the causes of osteoporosis?

Ans:

[i] Calcium and vitamin deficiency.

[ii] Amenorrhea

[iii] Eating disorder.

[OR]

Write briefly about the prevention and management of “Anorexia”.

Ans. Prevention

[i] Encourage a healthy view of the self and others mean refraining from commenting on the body

sizes of other children.

[ii] Make children aware about their genetics, body shape and size.

[iii]Make them to eat healthy, nutrition food and be physically active

[iv] stay away from the people places and activities which induce anorexia

Management:-

[i] Face the reality

[ii] Restoring healthy weight

[iii] Individual psychotherapy

[iv] Anti-depressants to aid the process of recovery

16. Explain the various factors affecting projectile trajectory.

Ans:-[i] angle of projection

[ii] Initial velocity

[iii] Gravity

[iv] Air resistance

[v] Projection of height relevant landing surface

[vi] Spin

(explanation of any 3 )

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17. Explain the various types of axes of rotation.

Ans:- Types of axis rotation :

Axis is the straight line around which an object rotates .it is an imaginary line that passes through a

joint or body to describe movement.

Sagittal Axis- passes horizontally from posterior to anterior. It passes from front to back or vice-

versa.

Example: Cart wheel in gymnastics, front rolls etc.

Frontal Axis- passes horizontally from left to right. It can be started that frontal axis passes from side

to side.

Example: Running, Jumping

Vertical Axis: passes vertically from inferior to superior i.e. it passes straight from the head down

feet or vice versa. It is also known as longitudinal axis and is the longest axis.

Example: Ice skating, turning during tennis shot etc.

18. What do you mean by coping strategies? Write briefly.

Ans: - coping refers to the thoughts and actions which we used to deal with a threating situation it

can also referred to as a conscious effort to solve problems and reduce stress

There are two types

1. Emotional focused coping strategies are those strategies which are used to tackle the feelings

at distress rather than the actual problem.

2. Problems focused coping strangers deal with the root causes of stress and are tired by the

sports person to improve the stressful environment experienced by them.

Or

Explain the strangers for enhancing adherence to exercise.

Ans: [i] simple exercise beginning

[ii] Exercise in morning

[iii] Concentrate only on yourself

[iv] Set appropriate goal

[v] Take support of others

[vi] Select interesting exercise

[vii] Be punctual

[viii] Make a schedule

[ix] Be aware about your progress

[x] Variety in exercise programme

[xi] Be regular

(Explanation of any 3)

19. Write in briefly about the techniques of stress management .

Ans:- [i] Participation in physical activities

[ii] Achieve high level of physical fitness

[iii] Cognitive strategies to change perception of the stressor

[iv] Building self confidence

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[v] Relaxation techniques

[vi] Developing hobbies

[vii] Stay cools confident under pressure

[viii] Avoid the company of stressed person

[ix] Don’t think about stressful thoughts

(explanation of any three)

21. Explain macro-nutrients and their role in our diet.

Ans: Macro nutrients constitute the majority of an individual’s diet. They include fat, proteins,

carbohydrates, and water. It can be said that they are taken in large amount (Or any other relevant

answer)

Role

Carbohydrate:-

1. Act as major fuel for muscular contraction.

2. It provides the energy to our body.

3. It helps to maintain body weight and body temperature of the body.

4. Important for different digestive operation in our body.

(Or any other relevant role of carbohydrates)

Fats:-

It provides heat and energy to the body.

It provides the body from extreme cold and hot climate.

1. It helps in maintain body weight and body temperature of our body

2. Important for different digestive operations in our body.

(Or any other relevant role of fats)

Proteins:-

1. It also plays an important role in the physical and mental development of Individual.

2. Necessary for our growth and development and for capering the wear and act of tissues.

3. It helps in the formation of enzymes and hormones and also acts as sources of energy.

4. Transport oxygen and nutrients.

5. Regulates balance of water and acid.

(Or any other relevant role of protein).

Water:-

1. Help of transportation of nutrients of our body.

2. Regulates body temperature

3. Vital for various chemical reaction taking place in the body

4. Essential for body metabolism

5. Keeps the body hydrated

22. Explain ‘flat foot; and; knock knees’ and also suggest corrective measures for body postural

deformities.

Ans; - Flat foot: it is deformity in the feet. There is no arch in the foot and the foot completely flat

which may cause pain in the foot.

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An individual with this deformity faces problem in standing, walking, jumping and running.

Corrective measures for flat foot:

[i] Jumping on toes

[ii] Rope skipping

[iii] Walking on toes

[iv] Stand up and down on heels

[v] Walk on heels

[vi] Walking on inner and outer side of foot

[vii] Perform vajrasana and yogic exercise

Knock knees: it is a postural deformity in which both the knees touch or overlap other in normal

standing position .Due to this deformity an individual usually faces difficulty in walking.

23. WRITE IN DETAIL AAHPER (AMERICAN ALIANCE FOR HEALTH PHYSICAL

EDUCATIN AND RECREATION) MOTOR FITNESS.

ANS :-

[i] Pullups (boys)/flexed arm hang (girls)

[ii] Flexed legs sit-up

[iii] Shuttle run

[iv] Standing long jump

[v] 50 yard dash

[vi] 600 yard run-walk

(Explanation of any 5)

Or

What do you know about Harvard step test? Explain its procedure and administration.

Cardiovascular fitness is ability of the heart and lungs to supply oxygen-rich blood to the working

muscle tissues and the ability of the muscles to use oxygen to produce energy for movements.

Harvard step test is a cardiovascular fitness test .it is also called aerobic fitness test.

Administrative procedure of Harvard step test

Purpose: to measure the general capacity of the heart and circulatory system for measurement of

cardiovascular efficiency.

Time allotment: 5 minutes

Facilities and equipment; a stop watch, 29” height bench, partners, stethoscope, metronome,

scoresheet.

Procedure: the athlete stands in front of the bench or box. on the command ‘go’ the athlete steps up

and down on the bench or box at a rate of 30 steps per minute ( one second up and one second down )

for 5 minutes ( 150 steps). Stopwatch is also started simultaneously at the start of stepping .after that

the athlete sits downs immediately after completion of the test i.e. after 5 minute. The total number of

heartbeats are counted between 1 to 1,5 minutes after completion of the last step . The heartbeats are

counted for 30 seconds after finishing the test after that third time the heartbeats are noted after 3

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minutes of completion of the test foe 30 seconds period. The same foot must start the step up each

time, and an erect posture must be assumed on the bench.

Calculation of the score: the athlete’s fitness index score is calculated with the help of the following

formula:

Fitness index score = (100 x test duration in seconds) / (2 x sum of heart beats in recovery periods)

“Students own view relevant to this question also acceptable”

24. What are the effects of exercise on respiratory system? Write in detail.

Ans: effects of exercise of respiratory system

- Strengthens will power to push beyond the capacity of regular training

- Decreases rate of respiration during exercise and at rest

- Strengthen muscles of diaphragm and chest

- Increase in tidal capacity

- Activities unused alveoli since more oxygen is required for endurance activities

- Avoid second wind

- Efficient gaseous exchange

- Increase in residual air volume

- Increase in size of lungs and chest

- Increase in vital air capacity

- Exhale and inhale in fast pace prevents accumulation of waste in lungs and prevent lungs

disease

- (any five effects explained)

25. What do you understand by fracture / how can fractures be classified? Explain.

Ans:- fracture: broken or cracked bone is known as fracture . It is very common injury in sports and

games.

Classification of fractures:

[i] Simple fracture

[ii] Compound fracture

[iii] Green stick fracture

[iv] Impacted fracture

[v] Communicated fracture

[vi] Stress fracture

[vii] Complicated fracture

[viii] Transverse fracture & Oblique fracture

Explanation of any 4 classification

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26. What do you understand by coordinate ability? Discuss about different types of

coordinative abilities.

Ans: - coordinative abilities are those abilities which enable an individual to do various related

activities accurately and efficiently. Coordinative abilities mainly depend on the central nervous

system.

Types: [i] Orientation ability

[ii] Coupling ability

[iii] Reaction ability: [a] Simple Reaction Ability [b] Complex Reaction Ability

[iv] Balance ability

[v] Rhythm ability

[vi] Adaption ability

[vii] Differentiation ability explanation of any 4 classification

Or

Write in details about strength improving methods – Isometric, Isotonic and Isokinetic.

Ans: - strength is the capacity of the whole body or parts of to exert force. There are two types of

strength – dynamic & static strength. Followings methods are used to improve strength”-

1. Isometric exercise: - means where we do these exercise work is done cannot be observed. In

these exercises, work is performed but it is not seen directly. In these exercise a group of

muscles. For example: pushing against the study wall, we will not be able to move it, from its

place. So, we should not consider it as work. Our muscle exerts force, while pushing wall, but

we see that work is not done. When we do exercise expenditure of energy is usual

phenomenon sometime body temperature may increase while performing these exercises.

Muscles may feel a slight tremor if exercise is done for a prolonged time. Regular performing

these exercise muscle size and shape can be changed.

2. Isotonic Exercise:- isotonic exercise are those exercise in which movements can be seen

directly . Work is done in these exercises. The lengthening and shortening of muscle can be

called eccentric contraction and concentric contraction accordingly.

Examples are- callisthenic exercise, running, and jumping on the spot, lifting of weights or

exercise with medicine ball. These exercises can be done with or without equipment.

3. Iso-kinetic Exercise: - in Iso-kinetic exercise contraction of muscle apply maximum forces

throughout the complete range of movements. According to individual’s capacity, the speed

of contraction can be adjusted. The Iso-kinetic exercise can be effectively for development of

strength.

110



General Instructions:

The Question paper consists of 26 questions.

All questions are compulsory.

Answer to 1 to 11 questions carrying 1 mark should be in approximately 10-20 words.

Answer to 12 to 19 questions carrying 3 marks should be in approximately 30-50 words.


1. What do you mean by ‘Fixture’?

Ans:

The organized method in which teams participate in any tournament is a fixture.

Fixture means arranging the matches in a tournament with details of venue, date and time.

Fixture is a procedure to set a sequence of matches for participating teams. (Any one)

2. Why does the weightlifter’s diet include lots of proteins?

Ans:

Proteins help in forming new tissues and repairing the broken tissues.

To maintain strong ligaments and tendons needed for muscle growth. (Any one)

3. What is ‘Hypertension’?

Ans:

Increased blood pressure is hypertension.

Hypertension is a condition where the pressure of blood against the wall of arteries is too high

(Any one)

4. What do you understand by ‘Physical Disability’?

Ans: Limitation on an individual’s physical functioning. Motor deficiency or sensory impairment that

affects the mobility and skills is physical Disability. (Any one)

5. What is the main cause of ‘Scoliosis’?

Ans: injury of the bones and joints faulty posture weakness or paralysis of the muscles diseases like

TB or Rickets Carrying/lifting heavy loads Heredity (Any one cause

6. What is ‘Amenorrhea’ in female athlete triad?

Ans: Amenorrhea is the absence of menstruation/menstrual periods in a woman for more than 3

months. Or a girl above age of 18 years who has not begun menstruating Unnatural absence of

menstrual cycle for more them 3 months. (Any one)

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7. What do you know about the term ‘cardiac output’?

Ans: Cardiac output is the total volume of blood pumped by the heart in one minute. Cardiac output =

Heart rate x stroke volume

8. What type of fracture is known as Greenstick Fracture?

Ans: Greenstick Fracture is a bend or crack in a bone usually found in children.

9. What do you mean by ‘Kinesiology’?

Ans: Kinesiology is the branch of physiology that studies mechanics and anatomy in relation to

movement Is Science dealing with inter relationship of physiological process and anatomy of human

body with respect to movement. (Any one)

10. Define the term ‘Emotions’.

Ans:- Emotions are feelings which result in physical and psychological changes that influence our

behaviour Emotions are strong feelings deriving from one’s circumstances

11. Explain the term ‘Sports Training’.

Ans:- Process of preparation, in sports person to achieve a desired goal is called sports training. A

technical and systematic process of training a sports person, to achieve the utmost level of

performance is called sports training. (Any one)

12. Neman was a Class VI student. He used to bring junk-food in his lunch-box daily. His teacher

observed that he was neither concentrating on his studies nor actively participating in physical

activities. In this matter, he had a talk with his parents and came to know that he refuses to eat roti,

dal, fruits and vegetables. Due to this he is facing these problems.

Based on the above passage, answer the following questions:

a. What types of problems was Naman facing?

Ans: Lack of concentration, inactiveness, lack of Physical activity (Any one

b. Why should junk-food not be recommended?

Ans: - Junk food does not contain the required nutrients for healthy life. It leads to

overweight and other health problems. Adversely affects the growth and development.

(Any one)

C. What values has his teacher shown in this matter?

Ans: concerned, helpful, dedicated, caring, inspiring (Any one)

13. Write briefly about some considerations of fluid intake pre, during and post competition that

affects the sportsperson’s performance.

Ans: Pre competition: Liquid food can be digested much quicker and absorbed faster E.g. Fluids like

milkshakes, yogurt/curd, vegetable soups etc.

During competition: Energy drinks help maintain blood volume, regulate body temperature,

and allow muscle contraction. Water helps in replacing fluids lost in sweat Fluids help in maintaining

muscle glycogen and blood sugar level.

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Post competition: Protein drinks, Yogurt, fruit juices and water helps in preparing worn out

tissues -Restoring fluids and Electrolytes lost in sweat help in refuelling the muscle and liver

glycogen (any 1 point for each).

14. What are the benefits of physical activities for children with special needs? Explain.

Ans: physical improvement reduce risk of health complications mental improvement Behavioural

patterns Improve self-esteem and develop self-confidence Reduce level of anxiety, stress and

depression Cognitive benefits Better emotional and psychological health (explain any 3)

15. How does participation in Games and Sports contribute to the psychological development of

women athletes in India? Explain.

Ans: gender role orientation Self-image and body image Self-confidence Self-esteem Positive

aggression Competitiveness Overcome depression Emotional and mental balance (explain any 3)

16. Write briefly about menstrual dysfunctions and their effect on sports participation of female

athletes.

Ans: Menstrual dysfunction means the irregularity and uncertainty in menstrual cycle 5 / 10 of

women Effect on sports participation Athletic training and exercise neither affects the menarche nor

menstrual periods. Heavy and intense training program may result in amenorrhea. Exercise is

beneficial in relieving pain (dysmenorrhea) Sometimes Strength decreases during menstrual cycle

and affects the performance Less haemoglobin affected oxygen intake, hence Sports Performance is

affected Uncertainty in menstrual cycle may cause stress & anxiety.

17. What do you understand by ‘First-Aid’? How will you manage joint injuries? Explain.

Ans: First- Aid is the immediate and temporary care given to a victim of accident or sudden illness

before the arrival of the Doctor. Joint Injuries- Dislocation of the joints - in which adjoining bones

are displaced from their normal position. Management: call for immediate medical help do not move

the joint to replace it. Keep the person in a comfortable position. Apply cold packs around the area to

reduce swelling. Immobilize the area with a splint Pain killer as advised by doctor. (Any 2 points)

18. What do you understand by Sports Medicine? Discuss briefly about the scope of Sports Medicine.

Ans: Medical knowledge applied to sport with the aim of preserving the health of the athlete while

improving the athlete’s performance is Sports Medicine. OR Sports Medicine is related to such

human problems which usually arise during training and competition in sports and Games.

Scope: human anatomy and physiology Sports and first aid Prevention of sports injury

Rehabilitation Female problem associated with women Sports performance and Ageing Scientific

promotion of sports and games Fitness for sports Illness caused by environment, physiological and

psychological disturbances. Sports nutrition method of detecting doping. Sports and traumatology

Physiotherapy (explain any two)

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19. What are the factors affecting Self-Esteem and Body Image? Explain.

Ans: Puberty and Adolescent period (body undergoes no. of changes.) Media image (comparing with

media images) Family and Society (can have both positive and negative effect on body image) Peer

group (peer pressure) Natural Ageing process(may adversely influence body image) (explain any 3)

20. Mention all calculations and steps involved to draw a Knock-out fixture of 19 teams, where 4

teams are to be seeded.

Ans: Total no. of teams = 19(N=19) No. of matches = (N-1) = 19-1=18 No. of teams in upper half =

= 10 No. of teams in lower half = = 9 Total no. of byes (NB) = next power of 2 - N = 32-19 = 13 No.

of byes in upper half = = 6 No. of byes in lower half = = 7 Seeding – 2 teams in upper half with byes

2 teams in lower half with byes I 7 / 10

21. Briefly explain the symptoms and causes of Asthma. Explain the procedure, benefits and

contraindications of any two asana to prevent Asthma.

Ans: Asthma is a disease associated with respiratory tracks (air ways in the lungs) Symptoms:

excessive amount of mucus, coughing, heavy breathing, wheezing or whistling, shortness of breath,

swelling of air ways, chest tightness, fatigue, Causes of Asthma: Allergy Heredity Occupational

Asthma (caused by inhaling fumes, gases, dust or other potentially harmful substances in work place)

Cigarette smoking/passive smoking and polluted air Material downloaded from myCBSEguide.com.

8 / 10 exposure to animals that cause allergy (pets) Asans Recommended: Sukhasan- Chakrasan –

Gomukhasan – Parvatasan – Bhujangasan – Paschimottanasana– Matsyaasan (write procedure,

benefit and contradictions of any 2 asanas)

22. What are the types of motor development? Describe any six factors affecting motor development

in children.

Ans: Types of Motor Development: Gross motor development – large muscles of the body- sitting,

standing, walking, running, jumping Fine motor development- associated with small muscles-

catching, holding, throwing, aerobic exercises etc. Factors affecting motor development in children

(i) Heredity (ii) Nutrition (iii) Sleep (iv)Environment (v) Immunization (vi) Stimulation (vii)

Recreation (viii) Education, Learning and Productivity (ix) Gender (x) Postural deformity (xi)

Sensory impairment (xii) Obesity (xiii) opportunity (xiv) social skills (xv) training and practice (xvi)

Mental health (describe any 6)

23. Write in detail about ‘Barrow’s Motor Ability Test’ to measure motor fitness components.

Ans: Three item test battery/ purpose of test/requirement/Result 1. Standing broad jump / leg

strength/mat 5X12ft. / 3 trial – best jump recorded 2. Zig Zag Run / agility and speed/ stop watch, 5

obstacles, space 16X10ft. /3 complete circuit- time recorded. 3. Medicine ball throw /arm and

Shoulder strength/ (boys-3kg; girls- 1kg) / 3trials best recorded.

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24. Write in detail about the physiological changes taking place due to ageing.

Ans: Ageing is a slow and never ending process. As a result structural and functional activities begin

to decline. It is inevitable. Changes in muscle size and strength Changes in metabolism and body

composition Changes in Nervous system (reaction time, movement time) Changes in cardio vascular

system Changes in capacity of respiratory system Material downloaded from myCBSEguide.com. 9 /

10 Changes in bone density Flexibility decreases Changes in sensory organs Changes in digestive and

excretory system. (explain any 5 )

25. Mention in detail about the Aerodynamic Principles and also discuss about the application of

aerodynamics in sports.

Ans: The principles of Aerodynamics are based on 4 forces of flight that helps an object move

through the air. The amount of each force compared to its opposing force determines how an object

moves through the air. These are: Lift: lift is the force that pushes the object to move upward. This

force acts opposite to weight. Weight: Weight is the force generated by the gravitational attraction of

the Earth. It controls how strong the push has to be. Drag: Drag is a force that tries to slow down the

object. It makes it hard for an object to move. It is also called air resistance force. Thrust: thrust is the

force that is opposite to drag. It is a push that moves an object forward. Application of Aerodynamics

in sports: Throwing Discus: the shape of discus is aerodynamic which gains greater lift as air speed

increases. So, it travels longer distance in the air before it touches the ground. Banana kick in

football: creating air pressure on the side of the ball to change the direction by applying top spin

helps in bringing down the ball quickly into the goal. Cycling: Air resistance slows down the cyclist.

Air pressure difference b/w front and back tyres can cause high drag. So, a cyclist assumes a dropped

position i.e. 20degree to the horizontal, to reduce the drag. Skiing: Skier takes a crouching position to

reduce air resistance and slowing down speed. The clothes, helmet and gloves are also designed to be

aerodynamic. Golf: the golf ball has dimples on it to reduce the drag. So the differential pressure

Material downloaded from myCBSEguide.com. 10 / 10 on the ball is less that allows the ball to stay

in air for a longer period. Baseball /Cricket: Stitches in the ball cause turbulence in the air, thereby

reducing the drag and further avoid the ball from getting slower. More spin greater lift and greater

curve. (Or any other suitable example)

26. What do you understand by High Altitude Training in sports? What is the impact of high altitude

training on athletes? Write in detail.

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Ans: Sports training carried out at an altitude of 8000 to 10000ft/ 2000 – 2500mts. Impact of high

altitude training Increase erythroid protein hormone Increase in RBC count and size Increase VO2

max. Increase in lung capacity Inactive alveoli become active More capillarisation takes place Lactic

acid tolerance in body increases Ability of athletes to push harder and apply more power during

workout increases Athlete after training in high altitude gets competitive advantage when at sea level.

Due to changed physiological condition Change last for 10-20 days (short term impact) (Explain any

4)

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Notes: Figures within brackets indicate the number of questions and figures outside the brackets indicate the Marks

for each question.

UNIT 1 UNIT 2 UNIT 3 UNIT 4 UNIT 5 UJNIT 6 UNIT 7 UNIT 8 UNIT 9 UNIT 10 UNIT 11 UNIT 12

PLANNING NUTRITION YOGA DIFFERENTLY CHILDREN WOMEN T & M PHYSIO MEDICINE BIOMECH PSYCHO TRAINING

V.S.A. 1 MARKS 30 WORDS 1(Q11)

S.A 3 MARKS 90 WORDS 3(Q14) 3(Q13) VB 3(Q16)

L.A 5 MAKRS 200 WORDS 5(Q20) 5(Q24)

V.S.A. 1 MARKS 30 WORDS 1(Q2) 1(Q5)

S.A 3 MARKS 90 WORDS

L.A 5 MAKRS 200 WORDS 5(Q25)


S.A 3 MARKS 90 WORDS 3(Q12) 3(Q18)

L.A 5 MAKRS 200 WORDS 5(Q21) 5(Q23)

V.S.A. 1 MARKS 30 WORDS 1(Q4) 1(Q8) 1(Q9) 1(Q10)

S.A 3 MARKS 90 WORDS 3(Q15) 3(Q19)3(Q17)



S.A 3 MARKS 90 WORDS


9 9 4 2 8 2 12 8 4 1 5 6 70

V.S.A. 30 WORDS 1X11 11 Blue print may be effected by latest blue print of board examination.

S.A 90 WORDS 3X8 24

L.A 200 WORDS 5X7 35

26

QUESTIO

70

MARKSTOTAL

20

7

18

18

7

1 MARK

3 MARKS

5 MAKRS

OVERALL VIEW

Blue print is made on the basis of previous year typology as latest blue print with

changed is not available.

Note :- Value based question of 3 marks from any unit or topic of physical edu.

REMEMBERING

MARKS

UNDERSTANDING

MARKS

APPLICATION

MARKS

TOTAL

CREATIVE

MARKS

HOTS MARKS

PHYSICAL EDUCATION (048) SESSION 2017-18

BLUE PRINT FOR BOARD EXAM

WORDS

LIMITMARKS

TYPE OF

QUESTION

QU

ES

TIO

N

TO

TA

L

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General Instructions: Max. Marks- 70

The Question paper consists of 26 questions.

All questions are compulsory.

Answer to 1 to 11 questions carrying 1 mark should be in approximately 10-20 words.



Q.1 Round-Robin Tournament is of two types. Name them and give one major difference between

them.

Ans. There are two types of round robin tournament

i) Single league tournament (½ + ½ =1)

ii) Double league tournament

Difference

i) In single league tournament every team plays with every other team once in its pool+

N(N-1)/2

ii) In double league tournament every team plays with every other team twice in its pool

N(N-1)

Q.2 Define leadership.

Ans. Leadership may be defined as the quality of the person to lead others or direct others. (1)

Q.3 What do you mean by food intolerance?

Ans. Food intolerance means elements of food cannot be properly processed and absorbed by

our digestive system. (1)

OR

A sensitivity or an inability to digest a particular food ingredient or substance is called food

Intolerance.

Q.4 State the common postural deformities.

Ans. i) Round shoulder (Any two ½ + ½ =1)

ii) Spinal curvature

a. Khyphosis

b. Lordosis

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c. Scoliosis

iii) Knock-Knees

iv) Bow legs

v) Flat foot

Q.5 Name the motor development stages in children. (1)

Ans. i) Infant (0 to 2 years)

ii) Early Childhood (2 to 6 years)

iii) Middle Childhood (7 to 10 Years)

iv) Latter childhood (11 to 12 years)

Q.6 Your grandmother feels that she has reduced her upper body flexibility and therefore she wants

to test herself. Which test would you suggest to her?

Ans. Back Scratch Test. (1)

Q.7 What is oxygen uptake?

Ans. The amount of oxygen which can be consumed by the working muscles from the blood. (1)

Q.8 What is incision?

Ans. Incision is a soft tissue injury. It may occur due to sharp edged object of sports Equipment’s

or spikes etc. Sometimes arteries or veins may be cut. Blood usually comes out freely from incision

(1)

Q.9 An object thrown into the space either horizontally or at an acute angle under the action of

gravity is called a projectile. Name the two forces which act on a projectile.

Ans. i) Gravitational force (½ + ½ =1)

ii) Air Resistance

iii) Initial velocity

iv) Spin

Q.10 What do you mean by body image?

Ans. Body image is how and what you feel about your body (1)

OR

The perception that a person has of their physical self.

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Q.11 What does the term ‘Fartlek’ mean, and who developed this training method?

Ans.. The word ‘Fartlek’ is Swedish word means ‘speed play’. Gostaholmer developed it in

1937 . ( ½ + ½ =1)

Q.12 What are specific sports programmes? Explain with suitable example.

Ans. Specific sports programmes are for specific cause like awareness, unity health or any social

cause.

(Explanation of any Two) (1+1+1=3)

i) Health run

ii) Run for fun

iii) Run for specific cause

iv) Run for unity

v) Annual sports day/National sports day

Q.13 Write in brief about the leadership qualities that one inculcates by participating in adventure

sports.

Ans.i) Energetic (Explanation of any Three or any other relevant quality) (1+1+1=3)

ii) Decision maker

iii) Intelligent

iv) Social

v) Co-operative

vi) Commanding

vii) Determination

viii) Dedication

ix) Skillful

x) Good Speaker

Q.14 How can women’s participation in sports and games be encouraged in India? Explain.

Ans. i) Self-confidence must be developed in women (Explanation of any Three) (1+1+1=3)

ii) Female role model to be highlighted

iii) More time and facilities to be given to women participation

iv) Women should be aware regarding the benefits of sports. (Job opportunities, Personality

development etc.)

v) Better safety measures to be implemented.

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vi) Legislation regarding women in sports should be more flexible.

vii) Attitude of spectators and media should be motivating

viii) Women coaches should be appointed in more number

ix) Equal importance to be given to female in sports

Q.15 Write in brief about osteoporosis. What are the causes of osteoporosis in women?

Ans. Osteoporosis is weakening of bone due to the loss of bone density (Explain any two cause)

Causes (1+2=3)

i) Insufficient calcium in diet

ii) Amenorrhea

iii) Poor nutrition

iv) Sedentary life style

v) Thyroid condition

vi) Lack of vitamin D

Q. 16 Explain the Rockport test.

Ans. Rock Port (Explanation of the test in detail) (3)

i) Purpose –To measure cardiovascular fitness

ii) Equipment required- Stop watch, weighing scale, Track

iii) Procedure- Measure Body weight, run one mile, timing taken, measure heart rate

iv) Calculation- Using this data cardiovascular endurance is calculated

Q.17 A famous cricket star Phillip Hughes was struck behind the ear by a ball while batting and died

two days after the injury. He was wearing a helmet but the possible reason mentioned was that even

when using a helmet, possibly a significant part of the neck remained exposed and the ball hit him

there. And now most of the top cricketers across the world use deeper protection.

(a) Do you feel protective gears -are important ? Lay stress on your views.

(b) What first aid should be provided during injury at the superficial layer of the skin?

Ans. I) Yes, protective gears are important to prevent a sportsperson from injuries (1+2=3)

II) i) Clean the affected part with fresh water

ii) Use clean sterilized gauze to wipe the affected part

iii) Antiseptic ointment should be used

iv) Refer to the doctor in case of serious injury

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Q.18 What is meant by ‘motivation’? Explain the different techniques of motivation to achieve high

goals in sports.

Ans. Motivation means to be inspired to do something to achieve the desired goals.

OR

Motivation is an internal force on which our behaviour or activity depends.

Techniques of Motivation (Explanation of any two) (1+2=3)

i) Intrinsic

ii) Eccentric

, appreciation and criticism

Q.19 Explain Interval training method. (3)

Ans. Interval training method:-Interval training method is also called terrace training. It is training of

heart, through endurance training .If you run your heart beats at a faster rate. Dr.Woldemar and

Gerschler, introduced this training method in 1930.In this method the athlete used to run 400m. Race,

10 to 20 times daily, instead of running 10 to 20 miles daily. In fact this training method is based on

effort and recovery principle .During interval training recovery period is given to the athlete after

each speedy workout. Recovery period can be adjusted according to the efficiency of the athlete. The

load can be increased by reducing the recovery period or by increasing the workout.

For an athlete of 400 m. following Examples are applicable in his training

1) 400m. race with 80% speed

2) Walking or jogging until his heart rate comes down to 120 to 140 approximately.

3) 400m. race with 80% speed.(repetition)

Q.20 what are the Nutritive and Non-nutritive components of diet? Explain.

Ans. Nutritive components of diet (brief explanation of each)

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i) Carbohydrate (2 ½ +2 ½ =5)

ii) Fats

iii) Proteins

iv) Vitamins

V) Mineral

Non Nutritive components of diet (brief explanation of each)

i) Fibre or Roughage

ii)Water

iii) Colour Compounds

iv) Flavour Compounds

v) Plant Compounds

Q.21 What do you mean by correct posture? Explain the standing and sitting postures. What are the

causes of bad posture?

Ans. Correct posture means the balancing of body in accurate and proper manner while sitting,

standing, reading, and writing or during any other action of body. (1+2+2=5)

OR

Any other definition

Explanation of sitting and standing posture.

Standing-Heals together, toes apart, body erect. Knee straight, chin inside, chest forward, belly

backward, body weight equally on both feet.

Sitting-Hips as far back as possible on the chair, legs rest on the floor, thigh horizontal head, spinal

column, shoulder and hips should be in straight line and erect.

Causes of bad posture (Explain any two)

i) Improper diet

ii) Heredity

iii) Accident

iv) Disease

v) Obesity

vi) Due to improper exercise

vii) Nature of job

viii) Fatigue

ix) Wearing tight clothes

x) Unsuitable furniture

xi) Muscle weakness

xii) Unawareness of correct footwear / improper footwear

Q.22 Explain ‘weight training’ as one of the oldest methods for development of strength.

Describe its advantages and disadvantages.

Ans. Weight Training are those exercise which are designed to strengthen specific muscles by

causing them to overcome a fixed resistance, usually in the form of bar –bells or dumb-bells.

(1+2+2=5)

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Advantages of Weight Training (explanation of any two)

i) Help in getting good shape

ii) Increase in muscle strength

iii) Increase in bone strength

iv) Better appearance and correct body posture

v) Reduces stress and tension

vi) Best means of providing fitness

Disadvantage of Weight Training (explanation of any two)

i) Risk of Injuries

ii) Less flexibility

iii) Risk of doing in early age

Q.23 Explain the physiological factors determining speed.

Ans. Physiological factors determining speed are – (with brief explanation of all)

i) Mobility of the nervous system /Reaction time (1+1+1+1+1=5)

ii) Muscle composition

iii) Explosive strength

iv) Cardiovascular efficiency

v) Bio-chemical reserves and metabolic power

Q.24 Classify sports injuries. Explain ‘P.R.I.C.E.’ procedure as a treatment of soft tissue injuries.

Ans. Sports injuries (2+3=5)

i) Soft tissue injuries

ii) Bone injuries

iii) Joint injuries

‘P.R.I.C.E.’ procedure as a treatment of soft injuries

i) P-Protection

ii) R-Rest

iii) I-Ice

iv) C-Compression

v) E-Elevation

(Explanation of each)

Q.25 What is personality? Explain its different dimensions.

Ans. Personality usually means that an individual is much more than his outer appearance.

Personality also refers to the pattern of thoughts, feeling, social adjustment and behaviour etc.

(1+4=5)

Different of personality (Explanation of each)

i) Physical dimension

ii) Mental dimension

iii) Social dimension

iv) Emotional dimension

124

Q.26 What are the various types of friction? How is friction advantageous or disadvantageous in the

field of games and sports? Explain with suitable examples.

Ans. Types of friction (2+3=5)

i) Static friction

ii) Dynamic friction

a) Sliding friction

b) Rolling friction

Friction: advantageous or disadvantageous with example.

Friction is usually called a necessary evil. It means that it is essential in games and sports. Without

friction we cannot give a better performance for example athletes use spikes and football players use

studs to have appropriate friction, without friction they are unable to run fast. Even gymnasts use

lime powder on their palms to perform on horizontal bar, uneven bar and roman rings. On the other

hand friction is disadvantageous in some games. In cycling there should not be more friction between

road and the tyres of the cycle. If there is more friction there will be more wastage of energy of the

rider and leads to damage of equipment.

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CBSE QUESTION PAPER- 2016


(Theory)

Time allowed: 3 hours Maximum Marks: 70

General Instructions:

i. The question paper contains 26 questions.

ii. All questions are compulsory.

iii. Questions no. 1 to 11 carry 1 mark each. Answers to these questions should be in approximately

10 – 20 words each.

iv. Questions no. 12 to 19 carry 3 marks each. Answers to these questions should be in

approximately 30 – 50 words each.

v. Questions no. 20 to 26 carry 5 marks each. Answers to these questions should be in approximately

75 – 100 words each.

1 Mark Questions:-

1. What is ‘Seeding’ in Fixture for Tournament?

Ans. In seeding strong teams/players are arranged in fixture in a manner so that they do not meet each

other in the first round.

2. What do you mean by Adventure Sports?

Ans. An extreme sport involving strenuous physical activity with an element of fear, thrill, life risk

and pleasure, e.g. bungee jumping, river rafting

3. What is ‘Bulimia’?

Ans. Bulimia is an eating disorder under psychological condition in which a person over eats

uncontrollably and follows this with behaviour designed to prevent weight gain, e.g. over-exercising

and purging.

4. Suggest two exercises for correcting flat foot.

Ans. Exercise for correcting flat foot

1. Picking up marbles with toes

2. Place a towel under the feet and role the towel with toes towards body.

3. Sand walk

5. What is Food Intolerance?

Ans. A sensitivity to, or an inability to digest, a particular food, ingredient or substance, which means

that it should be excluded from the diet.

6. Explain the term ‘Menarche’. Ans. Menarche is the first menstruation and the commencement of cyclic menstrual function in

female.

It usually occurs between 9 to 17 years of age.

7. What test would you suggest to measure upper body strength for aged population?

Ans. The Arm Curl Test is to measure upper body strength for aged populations.

8. What do you mean by ‘Cardiac Output’?

126

Ans. Cardiac output is the volume of the blood pumped by the heart, measured in litters per minute.

It is a product of stroke volume and heart rate.

9. What is ‘Laceration’?

Ans. A laceration is an irregular and jagged wound from a sharp object or sports equipment.

10. To cover the maximum distance at what angle an object should be released.

Ans. An object should be released at the angle of 45°.

11. Explain 1: 1 ratio breathing exercise for reducing anxiety.

Ans. It means a breath of 1:1 would be of equal parts inhalation and exhalation only.

3 Mark Questions:-

12. What is Endurance? How endurance can be developed through Fartlek method?

Ans. Endurance is the ability to sustain an activity over a longer period of time, under the condition

of fatigue. Endurance can be developed through fartlek method are as follows:

1. Endurance develops through Continuous & Interval Training; fartlek combines both training.

2. Endurance develops according to duration of activity; fartlek can vary from aerobic walking to

anaerobic sprinting.

3. Endurance develops according to nature of activity; fartlek can change it according to the

surrounding.

4. Endurance develops under the condition of fatigue; self-discipline plays a vital role in Fartlek

training method.

5. Fartlek training keeps the heart rate up allowing an athlete to get good cardio-vascular endurance.

13. What are the causes of Bad Postures? Write in brief.

Causes of bad posture are as follows

1. Hereditary / Congenital

2. Improper diet / Low nutritional diet

3. Muscle weakness / Poor core stability

4. Joint stiffness / Very high toned muscle

(Explain by your own)

14. What do you understand by Food myths? Discuss briefly about various Food myths.

Ans. Food myths mean a legendary story about food with or without a determinable basic of fact or a

natural explanation. What to eat, when to eat, and how often to eat are such questions which usually

confuse.

Some food myths are as follows:

a. Potatoes make you fat

b. Drinking water in between your meals will mess up your digestion

c. Fat free products will help you in losing weight

d. Egg increases cholesterol levels

e. The peel of fruits & vegetables contains no nutrients

f. Having milk immediately after eating fish

g. Starve yourself if you want to lose weight

h. Eating ghee after pregnancy

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i. Exercise makes you to eat more

j. It’s necessary to have Carbohydrate – load before races

k. All sports drinks are the same

l. Supplement are necessary for maximum performance

15. Draw a fixture of 6 teams on league basis following the cyclic method.

Ans. Total number of teams (N) = 6

Total number of matches = N (N-1)/2 = 6(6-1)/2 = 6X5/2 = 30/2 = 15

Number of rounds = N-1 = 6-1 = 5

Fixtures

I Round II Round III Round IV Round V Round

61 51 41 31 21

52 46 35 24 63

43 32 26 65 54

16. Your school is organising ‘Run for Unity, explain the responsibilities of accreditation, technical

and finance committee.

Ans. Responsibilities of accreditation committee

A. Management of accreditation centres during the activity

B. Registering all participants with an operational role

C. The production and distribution of the validation pass

D. Assigning the access rights and privileges to which a participant is entitled

Responsibilities of technical committee

A. To ensure that the field of play is safe for competitors and officials

B. To apply (not interpret) the Rules without fear or favour

C. To ensure the quality and technicity of equipment

Responsibilities of finance committee.

A. Budgeting and financial planning

B. Financial reporting

C. Monitoring of internal controls and accountability policies

17. Write briefly, what is the role of physical activities in improving the quality of life.

Ans. Role of physical activities in improving the quality of life as follows:

A. Boosts mental wellness

B. Improve physical wellness

C. Boosts energy level

D. Promotes enthusiasm and optimism

E. Counters anxiety and depression

F. Helps manage stress

G. Releases tension

128

H. Improves self – image

I. Delays or prevent chronic illness & diseases

J. Delay aging

18. Group of young children were undergoing training for a major competition. Training was targeted

to develop selected abilities and preparing for a competition. Some of the team-mates tried to

convince other fellow team-mates to use certain medicine which one boy did not agree. Other team-

mates tried to convince him for the sake of the team but he firmly denied and convinced them that it

is against the rules of the game.

(i) What are the disadvantages for a child to use such banned substance?

(ii) What value the boy has shown by refusing to use banned substance?

(iii) What personality trait he had shown by refusing to his team-mates?

Ans. (i)

Complications like stroke, psychosis and even death

Sexual dysfunction

Increased heart rate and blood pressure

(ii)

Respect and follow the rules of the game

Sportsmanship

Morality & Ethical

(iii)

Firm

Honest

Strong willpower

19. Leaders can be trained through physical education. Justify you answer.

Ans. Leaders can be trained through physical education are as follows:

A. Appointing as a leader or captain of a team

B. Assigning challenging duties to draw out the qualities

C. Allowing a student to officiate in intramural competition.

D. Appointing the student as members / in charge for various school committees.

E. Entrusting the responsibility of organizing and conducting games.

5 Mark Questions:-

20. Elucidate the meaning of motor development in childhood. Discuss in detail about various factors

affecting motor development.

Ans. Motor development refers to changes in children’s ability to control their body’s movements

like walking, jogging, running, climbing, jumping, throwing etc.

Factors affecting motor development

129

1. Growth of the child

2. Gender

3. Biological factors

4. Environmental factors

5. Immunization

6. Nutrition

7. Cultural factors

8. Physical activities

9. Opportunities

10. Sensory impairments

11. Postural deformities

12. Obesity

21. Discuss in detail about the AAPHER Motor Fitness test specifically mentioning the

Various items in this test battery and its administration.

Ans. AAPHER Motor Fitness Test Batteries:

A. Pull-ups (Boys) / Flexed – Arm Hang (Girls)

B. Flexed – Leg Sit – ups

C. Shuttle Run

D. Standing Long Jump

E. 50 yard Dash

F. 600 yard Run – Walk

22. Discuss in detail about Female Athletes Triad.

Ans. Female Athletes Triad

1. Anaemia

2. Osteoporosis

3. Amenorrhoea

130

23. Explain in detail about the effects of regular exercise on Respiratory system.

Ans. Effects of regular exercise on Respiratory System are as follows:

A. Increase in tidal air capacity

B. Increase in vital air capacity

C. Increase in residual air volume

D. Increase in size of lungs and chest

E. Increase the blood circulation to the respiratory organs

F. Improved gas exchange capacity

G. Strengthens diaphragm and muscles

H. Unused alveolus become active

I. Increase in endurance

J. Decrease in rate of respiration

K. Avoid second wind

L. Prevention from diseases

M. Faster recovery rate

24. What do you mean by coping? Discuss in detail about the problem focused and emotion focused

coping strategies.

Ans. Coping is expending conscious effort to solve personal and interpersonal problems, and seeking

to master, minimize or tolerate stress or conflict.

Problem focused coping strategies:-

Problem-focused coping targets the causes of stress in practical ways which tackles the problem or

stressful situation that is causing stress, consequently directly reducing the stress. It includes the

following methods used to manage the stressful situations.

A. Analyses the stressful situation

B. Taking control

C. Talk to your coach or teacher

D. Information seeking

E. Know your limits

F. Stop worrying about the stressful situation you can’t change

G. Reset your goal

H. Improve physical fitness

I. Anticipate the problem

J. Build self - confidence (Listed any two points)

131

Emotion focused coping strategies:-

Emotion-focused coping involves trying to reduce the negative emotional responses associated with

stress such as embarrassment, fear, anxiety, depression, excitement and frustration. It includes the

following technique used to manage the stressful situations.

a. Using drugs

b. Denial of reality

c. Meditation, e.g. mindfulness

25. What is the impact of high altitude on Athletes? What measures would you suggest to reduce its

impact.

Ans. The impact of high altitude on Athletes:-

At high altitude the availability of oxygen to the body is less than at sea level. At high altitude, the

body is forced to produce a greater number of R.B.Cs to transport oxygen in an attempt to meet the

oxygen deficiency. At high altitudes athletes may experience sun burns, snow blindness. In fact,

exposure to higher altitude may also result in functional disorder as mountain or altitude sickness.

Measures to reduce the impact of high altitude:-

A. The most important being slow ascent so that your body can adjust to conditions at the right

pace (acclimatize).

B. If you develop symptoms of altitude sickness is to stop your ascent and rest at the same

altitude.

C. If your symptoms are severe, do not improve, or they are getting worse, you need to descend

to a lower altitude.

26. What do you mean by the term Energy? Discuss about kinetic and potential energy with suitable

example from sports.

Ans. Energy is the capacity to do work.

Kinetic Energy:-

The energy an object has because of its motion is called K.E.

(1)The kinetic energy of a moving object depends on its speed e.g. If a Javelin travels with maximum

speed then it has more K.E. and when touch the ground, it has no K.E.

(2)The kinetic energy also depends on the mass of the objects e.g. if a shot of 16 lbs and a shot of 8

lbs travel at the same speed, the 16 lbs shot has more K.E. than the 8 lbs shot.

Potential Energy:-

P.E. is the energy stored in an object because of its position or condition .In Archery, when you

stretch a bow; it acquires the ability of releasing an arrow with speed. It means that the stretched bow

also has P.E. The more it is stretched, the greater the speed with which it can release the arrow. It has

the P.E. because of its stretched condition.

132

KENDRIYA VIDYALAYA, SANGATHAN

SAMPLE PAPER 1

Class -XII

Time: 3Hr Physical Education (048) M.M-70

General instructions:

i. Question paper consists of 34 questions

ii. There are 9 internal choices

iii. Answer to multiple questions should be written as its correct option.

iv. Answer to multiple choice question carrying 1 mark each.

v. Answer to any question in section B carrying 03 marks should be in approximately80-90 words.

vi. Answer to any question in section C carrying 05 marks should be in approximately 150-200 words

SECTION A

Q.1. How many matches are required to be played in a league tournament in which Eleven (11)

teams participate? 1

a) 50 matches b) 55 matches c) 10 matches d) 20 matches

Q.2. What do you mean by Asana ? 1

a) Physical posture b) Meditation c) Pranayam d) sudikriyas

Q.3. Write full form of “ADHD” 1

a) Attention disease hyperactivity disorder b) Attention deficit hyperactivity diagnosed

c) Attention deficit hyper disorder d) Attention deficit hyperactivity disorder

Q.4. Which vitamin helps in our reproductive process? 1

a) Vitamin A b) Vitamin C c) Vitamin A d) Vitamin E

Q.5. The starting of menstruation in girls is? 1



Q.6. What is “an abnormal curvature of spine at front” termed as? 1

a) Scoliosis b) Lordosis c) Kyphosis. d) Flat feet

Q.7. What is amenorrhoea? 1

a) delayed menarche b) stops menstruating for ninety days or more

c) Both A and B d) None of these

Q.8. From which point in the body can the heart rate of an individual be noted manually? 1

a) Cartoid artery b) Radial artery c) Arota d) Both A and B

Q.9. The cardiac output is simply the amount of blood pumped by the heart. 1

a) Per stroke b) Per minute c) Per second d) Per beat

Q.10 Why ice is used to a new injury? 1

a) To prevent additional swelling b) To feel better

c) Increase swelling d) To reduce pain

133

Q.11. What is planning? 1

a) Motivating the training b) meeting with students

c) Thinking about past d) deciding in advance what to be done

Q.12. The world nutrition is derived from Latin world 1

a) Nutritious b) Nutricus

c) Nutrifus d) none of above

Q.13. Yoga means. 1

a) Tension free life b) Union of Atma and Parmatama

c) Disease free life d) performing Asana

Q.14. Cognitive disability is. 1

a) Limbs not working b) Impairment of brain

c) Opposite and argumentative behaviour d) cannot do physical workout

Q.15. The period of infancy lasts till the age of.

a) 1 b) 2 c) 3 d) 4

Q.16. Menarche start at 1

a) 8 to 10 year b)12 to 14 year c) 17 to 19 year d) 20 onward

Q.17. Vajaraasna is also known as 1

a) Silver pose b) gold pose c) bronze pose d) Diamond pose

OR

What is Endurance?



Q.18. SDP IS 1

a) Complete neurological disorder b) Psychological disorder

c) Anatomical disorder c) None of above

OR

Types of Aggression?


C. Attitudinal D. Smoking 1

Q.19. Isotonic is? 1


C. Neither shortening nor Length D. None of these

OR

What body type had broad shoulders and a muscular build?



Q.20. Which of the following is not an internal motivational force? 1

A. Goals B. Needs


OR

134

Which test battery used to measure the flexibility?


C. Sit & Reach D. Shuttle Run 1

(SECTION B)

Q.21. Elucidate about Autism spectrum disorder. 3

Q.22. Childhood is the age of all round development of an individual’. Throw light on the different

aspects of the growth and development of a child. 3

Q.23. Elaborate gross and fine motor development 3

Q.24. What is osteoporosis? Discuss any two factors which may lead to osteoporosis in female

athlete 3

Q.25. What should be the height of the platform in the Harvard Step Test? Calculate the fitness

index score for a 12 year old boy having completed Harvard Step Test for duration of 5

minutes and the number of heartbeats between 1 to 1.5 minutes was 90, between 2 to 2.5

minutes was 80 and between 3 to 3.5 minutes was 70. 3

Q.26. “No one can stop the clock of ageing but physical exercise can slow its tick”. Give your

comment on this statement. 3

Q.27. What is green stick fracture? Elucidate its management. 3

Q.28. Mention the sources of carbohydrates. 3

OR

Elaborate the effects of exercise on size of the heart.

Q.29. How composition of muscle fibres effect speed? 3

OR

Describe the advantages of league tournaments.

Q.30. Explain cognitive disability. 3

OR

How dislocation can be managed?

Q.31. In which conditions Knock out tournaments are better than Round Robin? Draw league

fixtures for eight teams, using either cyclic or staircase method. 5

Q.32. ‘Dieting programmes which only have weight loss as an objective are a failure’. Justify this

statement by highlighting the bad effects of such diets 5

Q.33. Define posture. Enlist all the postural deformities. Explain any three of them. 5

OR

Discuss any five long term effect of exercise on cardio-vascular system

Q.34. What is the purpose of Fullerton Functional Test. Name all the test items of this test 5

and describe any three of them, the procedure for administering Fullerton Function Test.

OR

Define sports injuries .classify and write any three sports injuries in detail

135

MODEL ANSWER KEY SOLVED PAPER 1

1.

How many matches are required to be played in a league tournament in which Eleven

(11) teams participate?

a) 50 matches b) 55 matches c) 10 matches d) 20 matches

B)

55

2. What do you mean by Asana

a) Physical posture b) Meditation c) Pranayam d) sudikriyas A

3. Write full form of “ADHD”

a) Attention disease hyperactivity disorder

b) Attention deficit hyperactivity diagnosed

c) Attention deficit hyper disorder

d) Attention deficit hyperactivity disorder

D

4. Which vitamin helps in our reproductive process?

a) Vitamin A b) Vitamin C c) Vitamin A d) Vitamin E D

V-E

5. The starting of menstruation in girls is?



B

6. What is “an abnormal curvature of spine at front” termed as?

a) Scoliosis b) Lordosis c) Kyphosis. d) Flat feet C

7. What is amenorrhoea?

a) delayed menarche b) stops menstruating for ninety days or more

c) Both A and B d)None of these

C

8. From which point in the body can the heart rate of an individual be noted manually?

a) Cartoid artery b) Radial artery c) Arota d) Both A and B D

9. The cardiac output is simply the amount of blood pumped by the heart.

a) Per stroke b) Per minute c) Per second d) Per beat

B

10 Why ice is used to a new injury? Give reason

a) To prevent additional swelling b) To feel better

c) Increase swelling d) To reduce pain

A

11. What is planning?

a) Motivating the training b) meeting with students

c)thinking about past d) deciding in advance what to be done

D

12. The world nutrition is derived from Latin world

a) Nutritious b) Nutricus

c) Nutrifus d) none of above

B

13. Yoga means.

a) tension free life b)Union of Atma and Parmatama

c) Disease free life d) performing Asana

B

14. Cognitive disability is.

a)Limbs not working b)Impairment of brain

c)Opposite and argumentative behaviour d)cannot do physical workout

B

136

15. The period of infancy lasts till the age of.

a) 1 b) 2 c) 3 d) 4 B

16. Menarche start at

a) 8 to 10 year b)12 to 14 year c) 17 to 19 year d) 20 onward B

17. Vajaraasna is also known as

a) Silver pose b) gold pose c) bronze pose d) Diamond pose

OR

What is Endurance?



17-D

OR

A

18. SDP IS

a) Complete neurological disorder b) Psychological disorder

c) Anatomical disorder c) None of above

OR

Types of Aggression?


C. Attitudinal D. Smoking

18-A

OR

A

19. Isotonic is?


C. Neither shortening nor LengthD. None of these

OR

What body type had broad shoulders and a muscular build?



19-A

OR

C

20. Which of the following is not an internal motivational force?

A. Goals B. Needs


OR

Which test battery used to measure the flexibility?



20-A

OR

C

(SECTION B)

21 Elucidate about Autism spectrum disorder.

Ans.

Autism is known as a “spectrum” disorder • people with ASD have:

• Difficulty with communication and interaction with other people

• Restricted interests and repetitive behaviours

• Symptoms that hurt the person’s ability to function properly in school, work, and

other areas of life

3

22 Childhood is the age of all round development of an individual’. Throw light on the

different aspects of the growth and development of a child.

3

137

Ans-

Motor development in children takes place at a fast pace. There are three main

stages of motor development during childhood, ranging from 0-12 years. They

are:

1. Early childhood (2-6years)

2. Middle childhood (7-10years) 3. Late childhood (11-12years)

23 Elaborate gross and fine motor development

Ans-

1. Gross Motor Development- It involves the development of large muscles in the

child’s body such as in sitting, walking, running, climbing etc.

b) Fine Motor Development- It involves the small muscles of the body

especially in the small movement of the fingers and hands. For example, holding

of javelin, discus, pole, catching a cricket ball, smashing a volleyball and

gymnastic exercises with or without apparatus etc.

3

24 What is osteoporosis? Discuss any two factors which may lead to osteoporosis in female

athlete.

Ans- Osteoporosis refers to the decreased bone material contents. It is a skeletal

disorder. A reduction in bone mass may cause fracture. It is weakening of the

bones due to the loss of bone density and improper bone formation. Factors are:

i- Insufficient calcium in diet. ii- Eating disorders.

3

25 What should be the height of the platform in the Harvard Step Test? Calculate the

fitness index score for a 12 year old boy having completed Harvard Step Test for

duration of 5 minutes and the number of heartbeats between 1 to 1.5 minutes was 90,

between 2 to 2.5 minutes was 80 and between 3 to 3.5 minutes was 70.

Ans-

Height of the platform should be 20 inches high for man and 16 inches for women.

Calculation of fitness index score=(100 x test duration in seconds) divided by (2 x sum

of heartbeat in recovery periods).Fitness index score= 100 x 300 = 30000 = 62.5

2x(90+70+80) 2x240

3

26 “No one can stop the clock of ageing but physical exercise can slow its tick”. Give your

comment on this statement.

Ans- Physical activity can play a very significant role in maintaining functional fitness in

aged population. Physical activity is the most powerful tool in the hand of aged persons

that it can improve as well as maintain functional fitness of aged persons very

effectively. With the help of physical activity they can perform daily routine work more

efficiently. It makes the person move energetic and removes the signs of ageing. It can

reverse the common signs of old age such as muscle and bone loss, increased body fat,

memory and cognitive decline, decreased metabolism, decreased flexibility and

decreased blood flow etc.

3

27 What is green stick fracture? Elucidate its management.

Ans-

3

138

A fracture of the bone, occurring typically in children, in which one side of the bone is

broken and the other only bent.

Management: a) Steady the injured part with some support to prevent any further

deterioration. This becomes more important if there is some wound or bleeding.

b) Immobilise the fracture by using bandage and splints. The bandage should not be

applied on the point of fracture. It should not be tight but firm enough to prevent

harmful movements. While applying bandage, the body may be used as a support.

Improvised splints may be used.

c) Bandage must be applied according to the requirements of the injured part.

28 Mention the sources of carbohydrates.

Ans-

The main source of carbohydrates is carbohydrates are providing energy.

Starch - It obtains from wheat, maize, beet, potato, rice, coneflower etc.

Sugar – It obtains from Milk, beet, sugarcane, honey.

Cellulose - It obtains from cereals, vegetables, fruits etc.

3

OR

Elaborate the effects of exercise on size of the heart.

Ans-

The effects of exercise are well proved fact. The heart hypertrophy takes place.

Long distance runner athlete cardiac hypertrophy is found more and that is also called

athlete heart.

The increase in size of the heart takes place with an increase of left ventricular cavity. It

is found more in long distance runners and swimmers.

29 How composition of muscle fibers effect speed?

Ans- Self-Understanding:

3

OR

Describe the advantages of league tournaments.

Ans-;

30 Explain cognitive disability.

Ans-

1. Language and learning disorder - This includes special children who have problem in

listening speaking, writing, reading, reasoning and mathematical calculations.

2. Mental Retardation: A person is considered mentally retarded if he has an IQ below

70 (Average IQ-100) and if they have difficulty in functional independently.

3.Head injury and stroke- These injuries usually results in physical impairments

OR

3

How dislocation can be managed?

Ans-;

Dislocation can be managed:

139

a) Rehabilitation - This process is started after the splint or sling is removed.

The purpose of designed exercises is to restore normal range of motion and strength

amounts the joint.

b) Immobilization: The joint should be immobilized with a sling for several weeks.

c) Reduction - The doctor try to some gentle movements around the affected joint to

help the bones back into position.

d) Surgery – After unsuccessful reduction to settle the joint surgery can be used to move

dislocated bone back into their correct position.

(SECTION C)

31 In which conditions Knock out tournaments are better than Round Robin? Draw league

fixtures for eight teams, using either cyclic or staircase method.

Ans-;

The expenditure for organizing Knock-out Tournament is less and it requires

less time to complete the tournament as compare to Round Robin tournament.

Fixture of 8 teams on league basis according to staircase method.

Scoring of League Matches: Winner of the matches = 2 points

Draw = 1 point

Losers of the matches = 0 point

The team which scores the maximum is declared as winner.

5

32 .‘Dieting programmes which only have weight loss as an objective are a failure’. Justify

this statement by highlighting the bad effects of such diets

Ans-; When you choose to go on a diet, you restrict yourself by eating less food and drinks to

become thin, lose weight and even to become healthy but you don’t consider the

negative effects of dieting. Good nutritious diet can make your health better and also

help in avoiding many health problems in the long term such as heart ailments and

diabetes [1]. When you go on a diet without giving any thought to your health and

nutrition you may end up losing your health and face many health complications such as

a weaker immunity [2]. The negative effects of dieting can obstruct the ability of the

body to manage and cope with the sudden changes caused due to dieting itself. To have

a better understanding of the negative effects of dieting, you may need to have better

knowledge of few of the variables that are met with the human body that ensures

whether dieting results in better or worse.

Some harmful effects of dieting are:

5

1-2

1-3

1-4

1-5

1-6 1-7 1-8

2-3

2-4

2-5

2-6 2-7

2-8

3-4

3-5

3-6 3-7 3-8

4-5

4-6 4-7

4-8

5-6 5-7 5-8

6-7 6-8 7-8

140

i-Dieting deprives an individual of vital nutrients that are essential for the body.

ii- Muscles become weak and loss muscle tone.

iii- Bone density decreases and this reduces joints and bone health.

iv- Not eating for long hours reduces blood-glucose levels.

v- Sometimes, headaches are induced due to not eating enough or starving for long.

33 Define posture. Enlist all the postural deformities. Explain any three of them.

Ans-

Posture is the position of the limbs in proper alignment

Postural deformities- kyphosis, scoliosis, lordosis, knock-knees, bowlegs and flat foot.

KYPHOSIS : Kyphosis implies an increase or exaggeration of a backward or posterior

curve or a decrease or reversal of a forward curve. It is also called round upper back.

Depression of chest is common in kyphosis.

Causes of kyphosis: kyphosis is caused by malnutrition, illness, crowd, deficiency of

pure air, insufficient exercises, rickets, carrying heavy loads on shoulders, unsuitable

furniture, weak muscles and habit of doing work by leaning forward etc.

remedies: The following exercises should be performed for remedification of kyphosis :

Sit in a chair, your buttocks should touch the back of chair. By looking upward,

hold your hands each other behind the back in such a way that your shoulders

may remain in stretch backwards. Remain in this position for some time:

Always keeps a pillow under your back while sleeping.

Bend your head backward in standing position.

Perform the dhanurasana, the yogic asana regularly.

LORDOSIS: Lordosis is the inward curvature of spine. In fact, it is an increased

forward curve in the lumber region. It creates problem in standing and walking. The

body seems to be stiff. The individual feels shame and inferiority. Lordosis can be

corrected in an early stage.

Causes of lordosis: Generally imbalanced diet, improper environment improper

development of muscles, obesity and diseases affecting vertebrae and spinal muscles are

such causes which result in lordosis. In addition to these causes, not performing

exercises and taking excessive food are also major causes of lordosis.

Remedies: For remedification of lordosis, following exercises should be performed:

From standing position bend forward from hip level. Repeat this exercise ten

times.

Lie down your back, raise your head and legs simultaneously for 10 times.

Perform sit-ups regularly

Hal asana should be performed regularly

You should lie down in supine position, i.e., on your back, then should raise

your legs at 45 degree angle. Remain in this position for some time.

SCOLIOSIS Postural adaptation of the spine in lateral position is called scoliosis. Scoliosis means

bending, twisting or rotating. In fact, these are sideways curves and may be called

scoliotic curves. These are defined in terms of their convexities. They are identified as

either convexity right or right convexity. A simple or single curve to the left or

5

141

convexity left is commonly called a ‘C’ curve. Scoliotic curve may be found in ‘S'

shape.

Causes of scoliosis: Scoliosis may be because of a lot of reasons but the main reasons

are disease in the joints of bones, underdeveloped legs, infantile paralysis, rickets etc. It

may also be due to carrying heavy weights on one shoulder, unhealthy conditions, like

inadequate lightning arrangement, unsuitable desks, partial deafness and wrong standing

posture. It may be caused by congenital or acquired abnormalities of vertebrae, muscles

or nerves.

Remedies:

Scoliosis can be remedied by performing following exercises:

Bending exercise should be performed in opposite side of ‘c’ shaped curve.

Hold the horizontal bar with your hands and swing your body to the left and

right side.

To swim by using breast stroke technique.

2. The various psychological traits of women athletes are stated below:

i- Gender role orientation

ii- Competitiveness

iii- Confidence

iv- Self-esteem

V- Depression

Note- point to be explained in detail by the students.

OR

Discuss any five long term effect of exercise on cardio-vascular system

Ans-;

Five long term effect of exercise on cardio-vascular system are as follows:

i-Increase the size of heart

ii- Stroke volume increases at rest

iii- Increase in cardiac output

iv- Quicker recovery rate

v- Increase in blood volume

Note: point to be explained in detail by the student.

34 What is the purpose of Fullerton Functional Test. Name all the test items of this test

and describe any three of them, the procedure for administering Fullerton Function Test.

Ans- Main purpose of this test is for measuring body strength, flexibility, agility and

endurance of senior citizens as part of their fitness test.

o Chair Stand Test — testing lower body strength

o Arm Curl Test — testing upper body strength

o Chair Sit and Reach Test — lower body flexibility test

o Back Scratch Test — upper body flexibility test

o 8-Foot Up and Go Test — agility test

o Walk Test (6 minutes) or Step in Place Test (2 minutes) — The walk test is used

5

142

to assess aerobic fitness unless the person uses orthopedic devices when walking or has

difficulty balancing, in which case they do the step in place test..

Note- Any three items is to be described in detail by the students.

OR

Define sports injuries .classify and write any three sports injuries in detail

Ans-;

Sports injuries are injuries that occur in athletic activities or exercising. They can

result from accidents, poor training technique in practice, inadequate equipment, and

overuse of a particular body part.

Classification of sports injuries

Abrasions Sprain Green stick

Contusions Strain Comminuted

Laceration Impacted

Incisions

Transverse

Oblique

Note- Any three injuries to be explained by the students.

Soft Tissue Injuries Bone and Joint injuries

Skin injuries Tissue injuries Fractures Dislocation

143

SOLVED SAMPLE PAPER II

Class -XII

Time: 3Hr Physical Education (048) M.M. 70


i. Question paper consists of 34 questions

ii. There are 9 internal choices

iii. Answer to multiple questions should be written as its correct option.

iv. Answer to multiple choice question carrying 1 mark each.

v. Answer to any question in section B carrying 03 marks should be in approximately 80-90 words.

vi. Answer to any question in section C carrying 05 marks should be in approximately 150-200

words

(SECTION A)

Q.1. The word yoga is derived from.

a) Yog b) Yuj c) Yug d) Yoj

1

2. What is scoliosis?

a) mental disorder b)Postural disorder c) Spine deformity d) fallen arch

1

3.

Why health runs are performed?

a) Achieve fitness b) reduce cardiovascular diseases c) attain

good health d) All of above

1

4.

What do you mean by a Bye?

a) not play the first round match b) not play the second round match

c) Directly play in quarter final d) Directly play in semi final

1

5.

What is menarche?

a) Not taking Nutrition b) Postural deformity

c) Menstrual bleeding d) Cardiovascular diseases

1

6.

Hunch back’ is also known as?



1

7.

Cardiovascular Endurance measure by?


C. 50 Mt Run D. 600 mtr

1

8.

What is the function of vitamin ‘C’ in our body?

a) Healing the wounds b) increases metabolic rate

c) Highly effective antioxidant d) All of the above

1

9.

What do you mean by food intolerance?

a ) difficulty in digesting a particular food b) Eating disorder

c) Good eating Habit d) Bad eating habit

1

10

Physiological Changes due to Aging?



1

144

11.

Seeding decided on the basis of.

a ) Previous performance b) Advance performance

c) Good performance d) Bad Performance

1

12.

How many matches are required to be played in a knock-out tournament in which thirty

three (33) teams participate?

a ) 32 Matches b ) 33 Matches c ) 34 Matches b ) 31 Matches

1

13.

A sprain is an injury of.

A. Muscle B. Tendon


1

14. Which vitamin is fat soluble?

a) Vitamin B b) vitamin C c) vitamin H d) Vitamin A

1

15.

Hypertension causes.

a) High blood pressure in blood vessel b)Problem in lungs

c) Pain in joint d) All of the above

1

16.

Which of the structural disability?

a) kyphosis b) hearing impairment

c) Visual impairment d) Organic impairment

1

17.

Explain the Jung's classification of personality

a) Athletic type b ) Endomorph & mesomorph

c) Big five Personality c) Introverts &Extroverts

OR

During abduction the arm moves?



1

18.

Fartlek training method known as.

a) Strength training b ) Speed play

c) Isometric training c) Motor fitness

OR

Which of the following can cause a stroke?

A. A blood clot in an artery in the heart

B. A blood clot in an artery in the brain

C. A blood clot in an artery in the leg

D. A blood clot in an artery in the kidney

1

19.

Which of the following is an example of an intellectual disability?

A. Dyslexia B. ADHD


OR

Side ward curvature of the spine is called?



1

20. Which of the following is a scalar quantity?

(A) Mass (B) Weight (C) Velocity (D) Gravity (Ans : A)

1

145

OR

Harvard Step Test Measure?

A. Endurance B. Power


(SECTION B)

21 Elaborate the types of aggression in sports in brief. 3

22 Explain any three non-nutritive components of diet. 3

23 Write any three pitfalls of dieting 3

24 Briefly explain the significance of extramural competitions. 3

25 How can physical activities be corrective measures for common postural deformities? 3

26 Suggest three corrective measures for flat foot. 3

27 Explain the meaning of external motivation. 3

28 Explain any six changes due to ageing.

OR

3

B Explain Interval training method.

29 Describe Fartlek training method.

OR

3

B Define AAPHER Test and discuss the procedure of administration of the test.

30 Your school is organising ‘Run for Unity’, explain the responsibilities of accreditation,

Technical and finance committee.

3

B Briefly explain the symptoms and causes of Asthma. Explain the procedure, benefits and

contraindications of any two asanas to prevent Asthma.

(SECTION C)

31 Define personality and discuss the Sheldon’s type personality in detail 5

32 Classify sports injuries. Explain ‘P.R.I.C.E.’ procedure as a treatment of soft tissue

injuries.

5

33 Explain the types of coordinative abilities.

OR

5

B Explain the Barrow motor ability test.

34 Draw a knock-out fixture of 21 teams mentioning all the steps involved

OR

5

What is league tournament? Draw a fixture of six teams using cyclic method.

146

MODEL ANSWER FOR SAMPLE PAPER II

A.1. The word yoga is derived from.

a) Yog b) Yuj c) Yug d) Yoj B

2. What is scoliosis?

a) mental disorder b)Postural disorder c) Spine deformity d) fallen arch C

3. Why health runs are performed?

a) Achieve fitness b) reduce cardiovascular diseases

c) attain good health d) All of above

D

4. What do you mean by a Bye?

a) not play the first round match b) not play the second round match

c) Directly play in quarter final d) Directly play in semi final

A

5. What is menarche?

a) Not taking Nutrition b) Postural deformity

c) Menstrual bleeding d) Cardiovascular diseases

C

6. Hunch back’ is also known as?



C

7. Cardiovascular Endurance measure by?


C. 50 Mt Run D. 600 mtr

D

8. What is the function of vitamin ‘C’ in our body?

a) Healing the wounds b) increases metabolic rate

c) Highly effective antioxidant d) All of the above

D

9. What do you mean by food intolerance?

a ) difficulty in digesting a particular food b) Eating disorder

c) Good eating Habit d) Bad eating habit

A

10 Physiological Changes due to Aging?



D

11. Seeding decided on the basis of.

a ) Previous performance b) Advance performance

c) Good performance d) Bad Performance

A

12. How many matches are required to be played in a knock-out tournament in which thirty

three (33) teams participate?

a ) 32 Matches b ) 33 Matches c ) 34 Matches b ) 31 Matches

A

13. A sprain is an injury of.

A. Muscle B. Tendon


C

14. Which vitamin is fat soluble?

a) Vitamin B b) vitamin C c) vitamin H d) Vitamin A D

15. Hypertension causes. A

147

a) High blood pressure in blood vessel b)Problem in lungs

c) Pain in joint d) All of the above

16. Which of the structural disability?

a) kyphosis b) hearing impairment

c) Visual impairment d) Organic impairment

A

17. Explain the Jung's classification of personality

a) Athletic type b ) Endomorph & mesomorph

c) Big five Personality c) Introverts &Extroverts

OR

During abduction the arm moves?



17-C

OR

B

18. Fartlek training method known as.

a) Strength training b ) Speed play

c) Isometric training c) Motor fitness

OR

Which of the following can cause a stroke?

A. A blood clot in an artery in the heart B. A blood clot in an artery in the brain

C. A blood clot in an artery in the leg

D. A blood clot in an artery in the kidney

18-B

OR

A

19. Which of the following is an example of an intellectual disability?

A. Dyslexia B. ADHD ANS-; B


OR

Side ward curvature of the spine is called? ANS -; C



19-

B

OR

C

20. Which of the following is a scalar quantity?

(A) Mass(B) Weight (C) Velocity (D) Gravity (Ans : A)

OR

Harvard Step Test Measure?

A. Endurance B. Power (Ans : D)


20-A

OR

D

(SECTION B)

21 Elaborate the types of aggression in sports in brief.

ANS-

I)-Hostile Aggression-;

For an individual to be showing hostile aggression their primary aim is to cause injury to

the other human being. Their intent is on causing pain and suffering.

II)-Instrumental Aggression

Sometimes aggressive behaviour in sports is rewarded with success. For athletes driven by

instrumental aggression their goal is the realisation of an external goal: Whether this is

3

148

fame, money or victory in performance.

III)- Assertiveness Behaviour

All coaches, parents and athletes should be aiming to assert their presence within their

sport. This should not involve a rationale for causing physical harm to an opponent.

Assertiveness is the ability of the athlete to make their presence shown whether it is

through a physical or verbal approach

22 Explain any three non-nutritive components of diet.

ANS-:

Non-Nutritive components of diet:-

(i) Roughage. It is a component of food which has no nutritive value but is very essential.

They are also referred to a dietary fiber. Roughage cannot be totally absorbed by the

digestive system of the body and this helps to clean out the digestive tract and bowel.

(ii) Colour Compounds. Food is always relished. So to make it more attractive and

presentable colours are given importance. To make it more appetizing it is made possible

through pigments. Most of the natural pigments are found in fruits and vegetables.

(iii) Plants Compounds. Some plants have non-nutritive value and also contain colour and

flavour that can be used in food. Few plants carry a compound which can inhibit cancer.

3

23 Write any three pitfalls of dieting

ANS-;

The three pitfalls of dieting are:-

(i)Limiting Intake of Major Nutrients- Many people who desire weight loss cut

carbohydrates, proteins and fat drastically. This can lead to many health problems as they

can impair functions of body organs.

(ii)Starvation- Skipping meals has become fashion in youngster especially in females.It

leads to health problem.

(iii) Reducing Intake of Calorie - A normal active person requires 2100-2800 calories a

day. But people thriving for sudden weight reduction often cut down calories drastically

and can lead to exhaustion.

.

3

24 Briefly explain the significance of extramural competitions.

Ans.

Significance of extramural competitions:-

(i) Provide opportunities to school to show their sports capabilities-Extramural

competitions provide ample opportunities to schools to show their sports capabilities. It

will enhance the image of .(ii)For enhancing the standard of sports performance-

Through extramural competitions, the standard of sports performance can be enhanced.

Especially the losers can make strenuous efforts to improve their sports performance in

next extramural competition.

(iii)Provide appropriate knowledge of sports techniques- Extramural are essential to

provide appropriate knowledge of new techniques of sports. Advanced techniques of

various sports and games, can get such knowledge by participation in extramural

3

25 How can physical activities be corrective measures for common postural deformities?

ANS-:

The correction of postural deformities is possible through various types of physical

activities. The role of physical activities in functional deformities is very effective

3

149

especially during elementary school years. Indeed physical activities or exercises in

various forms can serve to counteract the effect of gravitational force. The programme for

the correction of postural deformities in a school should be included more than just

exercises for correcting a specific deformity. Students should also be encouraged to engage

in exercises for increasing general strength, endurance, balance and flexibility. Method of

relaxation should also be performed. Along with the exercise, posture consciousness

should also be developed among such students who have postural deformities.

26 Suggest three corrective measures for flat foot.

ANS-;

Corrective measures for flat foot. i- Heel stretch. Sit on the floor keeping feet flat on the floor. After this lift both feet`s toes

and feet except the heel. Hold on this position for 10-15 seconds. Repeat this exercise 5

times for both the feet.

ii- Using proper shoes. Wear shoes which have proper arch support. Wearing of high

heels should be discouraged.

iii- Twisting Feet. Sit with legs straight touching the floor. Lift the right feet and touch the

last toe finger of the left feet. This foot exercise is an effective stretching to build an arch.

3

27 Explain the meaning of external motivation.

ANS-;

External motivation:

This motivation is from the outside surroundings :

1. Knowledge of the Goal – Learner must be made knowledge of result mentally ready

towards the achievement of the goal.

2. Knowledge of Result: It helps the person to know about his progress from time to time.

3. Awards / Rewards - Rewards / Awards can be given in the form of Cash,

Job or social recognition.

4. Punishment – It can be given in the form of fear, rejection, pain or losing social status

etc.

Active participation.

Audio-visual aids.

Competition and co-operation

Teacher – Taught relationship.

Latest equipment and social

3

28 Explain any six changes due to ageing.

ANS-;

Changes due to ageing:

1 Joint flexibility decreases

2 A bridge body mars

3 Body composition

4 Neuro sensing decreases

5 Decrease in Neuromuscular functions.

6 Weak respiratory functions.

7 Increases blood circulation.

8 Diminishes cardiovascular efficiency.

3

150

9 Loss of endurance, strength and muscle mass.

OR

28 b Explain Interval training method. (3)

Ans. Interval training method:-Interval training method is also called terrace training. It is

training of heart, through endurance training .If you run your heart beats at a faster rate.

Dr.Woldemar and Gerschler, introduced this training method in 1930.In this method the

athlete used to run 400m. race, 10 to 20 times daily, instead of running 10 to 20 miles

daily. In fact this training method is based on effort and recovery principle .During interval

training recovery period is given to the athlete after each speedy workout. Recovery period

can be adjusted according to the efficiency of the athlete. The load can be increased by

reducing the recovery period or by increasing the workout.

For an athlete of 400 m. following Examples are applicable in his training

1) 400m. race with 80% speed

2) Walking or jogging until his heart rate comes down to 120 to 140 approximately.

3) 400m. race with 80% speed.(repetition)

29 Describe Fartlek training method.

ANS-;

Fartlek training means speed play

1. It is a training of athletes as to perform on natural surroundings.

2. It is endurance training consists of many repetitions. The Fartlek route

is generally free from polluted areas.

3 No coach supervision is required.

4 Mass participation if possible.

5 The athlete can change pace from high running to jogging.

6 Fartlek training is normally performed in country side.

OR

3

29 b Define AAPHER Test and discuss the procedure of administration of the test.

Administered of AAHPER Motor Fitness Test. The test was administered on school

students of17 ages.

Pull up for boys-To measure arm and shoulder strength. This test measures the total no of

repetitions performed without taking rest on a horizontal bar.

Flexed arm hang for girls- To measure arm and shoulder strength-The test is administered

on a adjustable horizontal bar.

Sit-up-To measure abdominal strength and endurance the total no of repetitions of sit-ups

is noted in one minute only.

Shuttle run- To measure agility and speed. The subject starts race behind the other line.

The best of two

trials will be noted.

Standing Long jump - To measure power, The best distance will be taken out of three trials

50m Dash-To measure speed, The subject is advised to run 50 yards and the time is

recorded nearest to 10th of a second

600 yard run/walk- To measure endurance, The subject is advised to run/walk 600 yards

and the time is recorded in minutes and second

30 Your school is organising ‘Run for Unity’, explain the responsibilities of accreditation, 3

151

technical and finance committee.

Ans. Responsibilities of accreditation committee

A. Management of accreditation centres during the activity

B. Registering all participants with an operational role

C. The production and distribution of the validation pass

D. Assigning the access rights and privileges to which a participant is entitled

Responsibilities of technical committee

A. To ensure that the field of play is safe for competitors and officials

B. To apply (not interpret) the Rules without fear or favour

C. To ensure the quality and technicity of equipment

Responsibilities of finance committee.

A. Budgeting and financial planning

B. Financial reporting

C. Monitoring of internal controls and accountability policies

OR

Q.30 B)-Briefly explain the symptoms and causes of Asthma. Explain the procedure,

benefits and contraindications of any two asanas to prevent Asthma.

Ans:

Asthma is a disease associated with respiratory tracks (air ways in the lungs) Symptoms:

excessive amount of mucus, coughing, heavy breathing, wheezing or whistling, shortness

of breath, swelling of air ways, chest tightness, fatigue, Causes of Asthma: Allergy

Heredity Occupational Asthma (caused by inhaling fumes, gases, dust or other potentially

harmful substances in work place) Cigarette smoking/passive smoking and polluted air

Material downloaded from myCBSEguide.com. 8 / 10 exposure to animals that cause

allergy (pets) Asans Recommended: Sukhasan- Chakrasan – Gomukhasan – Parvatasan –

Bhujangasan – Paschimottanasana– Matsyaasan (write procedure, benefit and

contradictions of any 2 asanas

(SECTION C)

31 Define personality and discuss the Sheldon’s type personality in detail

ANS-;

Ans- The word personality itself stems from the Latin word persona, which referred to a

theatrical mask worn by performers.

Def-: which permits a prediction of what a person will do in a given situations." -Raymond

B. Cattell, 1950

Sheldon noted three personalities based on their physical make-up.

Endomorph The Endomorph is physically quite 'round', and is typified as the 'barrel of fun' person.

They tend to have:

Wide hips and narrow shoulders, which makes them rather pear-shaped. Quite a lot of fat

spread across the body, including upper arms and thighs.

They have quite slim ankles and wrists, which only serves to accentuate the fatter other

parts.

Psychologically, the endomorph is: Sociable, Fun-loving, Love of food, Tolerant, Even-

tempered, Good humoured, Relaxed With a love of comfort and has a need for affection

Ectomorph

5

152

The Ectomorph is a form of opposite of the Endomorph. Physically, they tend to have:

Narrow shoulders and hips, A thin and narrow face, with a high forehead, A thin and

narrow chest and abdomen, Thin legs and arms, Very little body fat, Even though they may

eat as much as the endomorph, they never seem to put on weight (much to the endomorph's

chagrin). Psychologically they are:

Self-conscious, Private, Introverted, Inhibited, Socially anxious, Artistic, Intense,

Emotionally restrained

Thoughtful

Mesomorph The mesomorph is somewhere between the round endomorph and the thin ectomorph.

Physically, they have the more 'desirable' body, and have large head, broad shoulders and

narrow waist (wedge-shaped).

Muscular body, with strong forearms and thighs Very little body fat, they are generally

considered as 'well-proportioned'. Psychologically, they are: Adventurous, Courageous,

Indifferent to what others think or want Assertive/bold Zest for physical activity,

Competitive With a desire for power/dominance and a love of risk/chance.

32 Classify sports injuries. Explain ‘P.R.I.C.E.’ procedure as a treatment of soft tissue

injuries.

Ans. Sports injuries

i) Soft tissue injuries

ii)Bone injuries

iii) Joint injuries

‘P.R.I.C.E.’ procedure as a treatment of soft injuries

i) P-Protection

ii) R-Rest

iii) I-Ice

iv) C-Compression

v) E-Elevation

(Explanation of each)

5

33 Explain the types of coordinative abilities.

ANS-:

Types of Coordinate Abilities:

A. Coupling Ability: Coupling ability of the body is considered as capacity of an

individual to perform better coordination of different parts of the body. For example while

dribbling a basketball; the coordination of both the limbs is required.

B. Reaction Ability:

Reaction ability is a skill to react quickly to a stimulus. For example chaser in Kho-Kho

runs quickly after Kho is given.

C. Balance Ability: Balance ability is known as capability of an individual to maintain

balance while the body is in motion. Even during distributed balance regaining the lost

balance is known as balance ability.

D. Orientation Ability:

The orientation ability is a skill to determine and change the position in

complex situations. For example defending an opponent in football, the

5

153

position is changed according to the movement of opponent.

E. Adaptation Ability: Adaptation ability is the capability of person to change

the movement on the basis of predicted changes. This ability is achieved after

mastering the skills.

F. Rhythm Ability: Rhythm ability is to make out motor actions on a well defined

rhythm.

OR

B Explain the Barrow motor ability test.

ANS-: Barrow Motor ability test:

Harold M Barrow developed a test of motor ability for college men as well as

for high school boys. The test battery comprised of three items which are

explained below:

1. Standing Broad Jump

a) Purpose of the Test: To measure Power mainly but also agility, speed

and strength.

b) Facilities and Equipment required: One 5x12 feet mat marked with

take off line and parallel lines 2 inches apart as shown in the diagram.

Instructions:

The subject must crouch before jump. Before the jump is taken the

arms are swung. Three trials are given.

Scoring:

The final score is the distance in inches from the best jump.

2. Zigzag Run

a) Purpose of the Test: To measure agility mainly but also speeds.

b) Facilities and Equipment required: One stop watch & 5 flags or

cones as shown in the diagram given below:

Instructions:

The subject can take start from standing position. After the start

Running is done in a manner of figure of eight. Like this three circuits are

Completed.

Scoring:

The final score is the time in seconds for three laps.

Six Pound Medicine Ball Put

Purpose of the Test:

To measure mainly strength of arm and shoulder girdle but also to

Measure power of arm and shoulder girdle coordination speed and balance.

Facilities and Equipment required:

A space in the gymnasium hall with 90x25 feet. A 15 feet restraining line

Marked. One medicine ball weighing six pounds and one measuring tape.

Instructions:

The subject must take the position before the restraining line. No

Overstepping is allowed after restraining line. The medicine ball is put not

thrown.

Scoring:

154

The final score is the distance of the best put in nearest foot.

34 Explain in detail on female athletes 'triad.

ANS-:

Female Athletes Triad became apparent in 1990. It was considered that it is

associated with disordered eating, secondary amenorrhea and bone mineral

Disorder. In 1997 American College of Sports Medicine made a report on

Athletes Triad. These disorders can lead to diminishing of physical

Performance and cause of morbidity or morality. It was suggested that

imparting of knowledge of Athletes Triad can minimize the health hazards

Associated with it.

The factors of athlete triad are explained below:-

Osteoporosis

Symptoms

1. Back Pain

2. Bone Fracture

3. Bad Posture

Causes:

1 Gender Differences

2 Thyroid problems

3 Improper Diet

4 Amenorrhea:

OR

5

What is league tournament? Draw a fixture of six teams using cyclic method.

ANS-

. LEAGUE TOURNAMENT. The league tournament is also known as round robin

tournament. In this type of tournament all teams play each other team irrespective of

winning or losing. In this tournament the winner is decided by the maximum number of

points. Winner- 2 points, Draw- 1point and Loser- 0point.

Fixture of 6 teams by cyclic method. In this cyclic method, one team is kept fixed and

other teams are moved clock-wise.

(i)Total no. of team = 6

(ii)Total no.matches = N(N-1)/2 = 6(6-1)/2 = 15 matches

(iii)Number of rounds= N-1= 6-1 = 5 rounds.

ROUND-1 ROUND-2 ROUND-3

6 5 4

5 2 4 6 3 5

4 3 3 2 2 6

5

155

ROUND-4 ROUND-5

3 2

2 4 6 3

6 5 5 4

156

KENDRIYA VIDYALAYA SANGATHAN

BHUBNESWAR REGION

UNSOLVED SAMPLE PAPER I

CLASS-XII



vii. Question paper consists of 34 questions

viii. There are 9 internal choices

ix. Answer to multiple questions in section A should be written as its correct option.

x. Answer to multiple choice question in section A carrying 1 mark each.

xi. Answer to any question in section B carrying 03 marks should be in approximately 80-90 words.

xii. Answer to any question in section C carrying 05 marks should be in approximately 150-200 words

Section A

Q.1 What is planning? 1

A. To Decide in well in Advance B. To Organize

C. Make Decision D. To Judge

Q.2 Find out the Specific Sports Programme? 1

A. Run for Fun B. Basketball

C. Kabaddi D. Kho Kho

Q.3 Deficiency of which vitamin causes Beri-Beri? 1



Q.4 Name the disease caused by the deficiency of Niacin?1

A. Pellagra B. Rickets

C. Scurvy D. Pernicious anemia

Q.5 Out of the following which one is not an Ashtanga-Yoga? 1

A. Yama B. Niyama

C. Dhouti D. Pranayam

Q.6 Padmasana, Pawanmuktasana & Bhujangasana are helpful in curing which diseases? 1

A. Stomach disease B. Diabetes

C. Hernia D. Asthma

Q.7 Which of the following may occur in Expressive Language Disorder? 1

A. Limited amount of speech B. Difficulty learning new words

C. Difficulty finding the right word D. All of the above

Q.8 Which of the following is NOT a result of regular exercise? 1

A. Became lazy B. Controlled appetite

C. Clearer thinking D. Look better

Q.9 Hunch back’ is also known as? 1

157



Q.10 Side ward curvature of the spine is called? 1



Q.11 Which test battery used to measure the flexibility? 1



Q.12 Cardiovascular Endurance measure by? 1

A.Shuttle Run B.Jig Jag

C.50 Mt Run D.600 mt

Q.13 Agility best measure by? 1

A. 10*4 Shuttle Run B. Catching a Ball

C. Throwing a Ball D. 50 Mt Dash

Q.14 A sprain is an injury to? 1

A. Muscle B. Tendon


Q.15 A cut is an example of which type of injury? 1


C.Hard Tissue D. None of the Above

Q.16 A bone fracture is an example of which type of injury? 1



OR

The movements around ball and socket joints are? 1

A. Flexion and extension B. Hyper extension

C. Elevation D. None of the Above

Q.17 During abduction the arm moves? 1



OR

Flexion at elbow in brought about by? 1

A. Biceps B. Triceps

C. Both (a) and (b) D. None of the above

Q.18 Find out the Sheldon’s body type classification? 1

A. Endomorphy B. Introverts

C. Extrovert D. Ambivert

OR

Find out the Jung body type classification? 1


158


Q. 19What body type had broad shoulders and a muscular build? 1



OR

Isotonic is? 1



Q. 20 Isometric is? 1



Q.21 What are the advantages of knock out tournament? 3

Q.22 Explain the meaning of Yoga? 3

Q.23 What is full form of ADHD? Write a note on it? 3

Q.24 Explain the Kyphosis? List down its preventive measure? 3

Q.25 What is Menarche? Explain in brief? 3

Q.26 Explain Balanced diet and its function? 3

Q.27 Explain the Harvard Step Test? 3

Q.28 List down the Rikli and Jones test items & explain any four? 3

OR

List down the Motor Fitness Test items & explains any Four. 3

Q.29 Discuss the effect of exercise on Muscular System? 3

OR

Discuss the effect of exercise on Cardio Respiratory System. 3

Q.30 Write down the Newton’s Law of Motion? Explain any two? 3

OR

Q. Write a Note on First Aid? 3

Q.31 Prepare the fixture of 7 and 8 teams on league basis tournament. 5

OR

Draw a Knock out fixture of 21 teams with all steps involved. 5

Q.32 Define the Sports injuries and write any three sports injuries in detail. 5

Q.33 Explain the meaning of Yoga and give importance of Yoga in today’s living. 5

OR

Explain the benefits of any six Asana with help of diagram. 5

Q.34 Twin brothers do regular training in two different games, one brother do training in Wrestling

and other brother does training in Badminton. What physiological changes you will notice in them?

Discuss. 5

159

KENDRIYA VIDYALAYA SANGATHAN

BHUBNESWAR REGION

UNSOLVED SAMPLE PAPER II

CLASS-XII



xiii. Question paper consists of 34 questions

xiv. There are 9 internal choices

xv. Answer to multiple questions in section A should be written as its correct option.

xvi. Answer to multiple choice question in section A carrying 1 mark each.

xvii. Answer to any question in section B carrying 03 marks should be in approximately 80-90 words.

xviii. Answer to any question in section C carrying 05 marks should be in approximately 150-200 words

Section A

Q.1 which of the following is not a type of tournament

A) Knockout tournament B) League tournament C) Challenge tournament D) Cash tournament

Q.2 If total numbers of teams in knockout tournament are 13 how many teams will be in upper half

A) 5 B)6 C)7 D)4

Q. 3 Which of the following called bodybuilding food A) Protein B) carbohydrates C) minerals D) vitamin

Q. 4 Deficiency of vitamin A A) Beriberi B) night blindness C) scurvy D) Rashes

Q.5 The circular motion combining flexion, extension, adduction and abduction is

A) Circumduction B) Pronotion

C) Centric Contraction D) Supination

Q.6 Which of the following is not one big five personality trait-

A) Ambivert B) Agreeableness

C) Extroversion D) Neuroticism

Q.7 Which is the best to measure speed and agility-

A) 12 minute Run B) 1500 metre race

C) 4 x10 metres shuttle Run D) push ups

Q. 8 Which Asana is helpful in reducing obesity- A) Pawanmuktasana B) Shalabhasana C) Shavasana D) Vajrasana

160

Q. 9 When player is engaged in vigorous exercise for long duration it develops-

A) Flexibility B) Agility

C) Cardiovascular system D) None of the above

Q. 10 Fartlek training is developed by-

A) Gosta and Holmar B) Adamson and Morgau

C) Woodsworth D) None of the above

Q.11 Isotonic means-

A) Same length C) Same tension

B) Same speed D) All the above Q.12 Which of the following is not a physical disability-

A) Injury to spinal cord B) loss of limb

C) Injury to neck D) Attention deficit disorder

Q.13 Choose appropriate endurance test for your grandmother- A) 6 minutes’ walk test B) 12 minute run and walk test C) 600 metre run and walk test D) Harvard step test

Q.14 When the BMI exceeds 30 it is called-

A) Obese category B) Underweight category

C) Normal category D) None of the above

Q.15 Female athlete triad includes-

A) Osteoporosis B) Eating disorder

C) Amenorrhea D) All the above

Q.16 Which of the following is joints injury- A) Contusion B) Dislocation C) Sprain D) Strain

Q.17 Friction can be increased by- A) Using air cushion B) Lubricants

C) Using sand D) Cannot be increase

OR

Cardiac output =………… X ………………

A) Stroke volume X Heart rate B) Heart rate X Breath rate

C) Stroke volume X breath rate D) None of the above

Q.18 Two types of motivation are-

A) Intensive and extensive B) High and low intensity

C) Intrinsic and extrinsic D) Intramural and extramural

OR

The weight for medicine ball for boys…… and girls……-

A) 4kg, 2kg B) 3kg, 1kg

C) 5kg, 2.5kg D) 3kg, 2kg

161

Q.19 Who developed somato type-

A) Sheldon B) Aristotle

C) Jung D) Plato

OR

A) 100 Mt start B) Shot put

C) Equal and opposite reaction D) Law of inertia

Q.20 Which of the following is the method to improves flexibility-

A) Slow stretch and hold method B)Post isometric stretch

C) A and B both D) Can not be improved

OR

Which of the following is principle of sports training

A)Continuity B) Active participation

C) Recovery D)All the above

(SECTION B)

Q. 21 what is fartlek training?

Q.22 Enlist the spinal deformities. Explain the cause and precautionary measures to avoid kyphosis.

Q.23 Enlist the asanas for curing Back pain. Explain the technique of performing tadasana

along with its contraindication.

OR

Write briefly about the prevention and management of ‘Anorexia’. Q.24 Describe in brief Rockport test for measuring cardiovascular fitness.

Q.25 Enlist different types of speed abilities. Explain any three among them.

Q.26 what is first aid? State the aim and objectives of first aid.

OR

Explain about the procedures and advantages of bhujangasan.

Q.27 What is role of yoga in preventing lifestyle diseases?

Q.28 Explain the strategies for enhancing adherence to exercise.

Q.29 Explain flat foot and also suggest corrective measures for postural deformities.

OR

What are the effects of exercise on cardio-respiration system?

Q.30 Explain about Harvard step test.

162

(SECTION C)

Q. 31 Elaborate various techniques of motivation used in games and sports.

OR

“Friction is a necessary evil”. Justify your answer with suitable examples from sports.

Q.32 How will the triad affect the performance?

Q.33 what is a fixture? Make a knockout cum league fixture of 23 teams.

Q.34 Discuss different types of cognitive disabilities.

OR

Explain the wheel pose in detail.

163

KENDRIYA VIDYALAYA, SANGATHAN

UNSOLVED SAMPLE PAPER III

Class -XII



xix. Question paper consists of 34 questions

xx. There are 9 internal choices

xxi. Answer to multiple questions should be written as its correct option.

xxii. Answer to multiple choice question carrying 1 mark each.

xxiii. Answer to any question in section B carrying 03 marks should be in approximately80-90 words.

xxiv. Answer to any question in section C carrying 05 marks should be in approximately 150-200 words

SECTION A

Q.1 How many byes will be given if 19 teams are participating in a knock-out tournament? 1

(a) 12 (b) 13 (c) 14 (d) 15

Q.2In most of the carbohydrates, the ratio of hydrogen atoms to oxygen atoms is: 1 (a) 2 : 1 (b) 1 : 2 (c) 1 : 3 (d) None

Q.3Which one of the following asana is not a remedial asana for treating obesity? 1 (a) Vajrasana (b) Trikonasana (c) Chakrasana (d) Ardhmatseyendrasana

Q.4Which one of the following is not related with spinal curvature deformities? 1 (a) Kyphosis (b) Bow legs (c) Lordosis (d) Scoliosis

Q.5In which Olympics did women participate for the first time? 1 (a) 1896 (b) 1900 (c) 1904 (d) 1908

Q.6White muscle fibres are better adopted to perform: 1 (a) Slow contraction (b) Fast contraction

(c) Medium contraction (d) No contraction

Q.7The functional efficiency of a muscle depends upon its: 1

(a) Nerve stimulation (b) Girth

(c) Fiber quality (d) Tonus

Q.8Biomechanics helps in one of the following: 1 (a) In improving technique (b) In improving designs of sports equipment

(c) In improving teaching and learning (d) All the above

Q.9Which one of the following is not Law of Motion? 1

(a) Law of Inertia (b) Law of Reaction

(c) Law of Readiness (d) Law of Acceleration

164

Q.10Which one of the following is not the strategy for enhancing adherence to exercise? 1 (a) Simple exercise in the beginning (b) Set appropriate goal (c) Same pattern of exercise (d) Always remain punctual

Q.11Which type of exercise was developed by Perrine? 1 (a) Isotonic exercise (b) Isometric exercise (c) Isokinetic exercise (d) None of the above

Q.12........................... is the range of movements of joints. 1

Q.13 The term ‘Motivation’ is derived from the word ........................... . 1

Q.14 Type I and Type II are the two types of ........................ . 1

Or The normal blood pressure of an adult is considered ........................ mm/Hg. 1

Q.15 Tadasana is performed in sitting position. (True/False) 1

Or

Shavasana is performed in supine position. (True/False) 1

Q.16 Seema Antil is related to athletics. (True/False) 1

Or Krishna Poonia is related to athletics. (True/False) 1

Q.17 50 m dash can be used to measure speed. (True/False) 1

Or Standing broad jump can be used to measure the leg strength. (True/False) 1

Q.18 Biomechanics is the study of forces and their effects on living systems. (True/False) 1

Q.19 Friction is a necessary evil in sports. (True/False) 1

Q.20 Positive attitude can play a significant role in motivating a sportsperson. (True/False) 1

(SECTION B) Q.21 Discuss any two factors which may lead to osteoporosis in female athlete. 3

Q.22 Mention the sources of Protein & Fat. 3

Q.23 Write the effects of exercise on size of the heart. 3

Q.24 What is fracture? Write in details. 3

Q.25 Write the changes in ageing with reason. 3

Q.26 Suggest three corrective measures for Kyphosis. 3

Q.27 Write the meaning of external motivation & explain about it. 3

Or

Write the meaning of internal motivation & explain about it, 3

Q.28 What is Aggression? Explain its type in brief. 3

Or

Write the roll of Aggression in Sports in your words. 3

Q.29 Explain Interval training method. 3

Or

Describe Fartlek training method. 3

Q.30 Write any three pitfalls of dieting. 3

165

(SECTION C)

Q.31 Explain the Barrow motor ability test. 5

Or

Write down Harward Step Test with procedure. 5

Q.32 Draw a knock-out fixture of 23 teams mentioning all the steps involved

Or

Explain the league tournament? Draw a fixture of six teams using any methods of league

tournament. 5

Q.33 What is posture? Explain the Kyphosis. Its causes and prevention with corrective measure.

Q.34 What is sports injuries? List down its type and write any three sports injuries in detail.

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PHYSICAL EDUCTION (048) · 1. SH. SANTOSH KUMAR, TGT (P&HE), KV ROURKELA 2. SH. NEERAJ PANDEY, TGT...

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