Preface...

A person, who pays attention to physical fitness, has greater chances of

cultivating positive attitude towards life. Therefore, it is critically important
to inculcate healthy habits in our lives to ensure all-round development
of personality. Keeping the same in mind, Health and Physical Education
subject has been incorporated in the school curriculum. The subject not
only confronts a plethora of problems but also makes students mentally
and physically capable of facing the numerous challenges of life.

Our series— Physical Education for classes XI & XII (Combined) has been
designed and written in a systematic manner so as to provide exposure to
students to a wide range of topics.

Some of the prominent features of our series are:

• Simple and uncluttered layout for effective learning

• Diagrams and pictures related to different sports to provide better

clarity about the concerned topics

• Ample viva voce questions for practice

We hope that students and teachers find this book useful in numerous
ways. Any critique and/or suggestions for the further improvement of the
book will be greatly appreciated and welcomed.

—Publisher
Class XII Course Structure
NO. OF
THE WEIGHTACE
UNIT NO. UNIT Name PERIODS (190
(MARKS) ALLOTTED
HRS)

Unit 1 Management of Sporting Events 15 05 + 04 b*

Unit 2 Children & Women In Sports 12 07

Yoga As Preventive Measure For

Unit 3 12 06 + 01 b*
Lifestyle Diseases
Physical Education and Sports for
Unit 4 13 04 + 04 b*
Children with Special Needs

Unit 5 Sports and Nutrition 12 07

Unit 6 Test And Measurement 13 08

Unit 7 Physiology & Injuries in Sports 13 04 + 04 b*

Unit 8 Biomechanics in Sports 18 10

Unit 9 Psychology And Sports 12 07

Unit 10 Training in Sports 15 09

PRACTICAL
Including 3 Practicals 56 30
(LAB)#
134 + 56 = 190 Theory 70 + Practical
Total Theory 10 + Practical 3
hrs 30 = 100

Note: b*are the Concept based questions like Tactile diagram/data interpretation/ease base study for
Visually Impaired Child
Syllabus
Theory Max. Marks: 70
UNIT - 1 Management of Sporting Events
• Functions of Sports Events Management (Planning, Organising, Staffing, Directing & Controlling)
• Various Committees & their Responsibilities (pre; during & post)
• Fixtures and their Procedures – Knock-Out (Bye & Seeding), League (Staircase, Cyclic, Tabular method) and
Combination tournaments
• Intramural & Extramural tournaments - Meaning, Objectives & Its Significance
• Community sports program (Sports Day, Health Run, Run for Fan, Run for Specific Cause & Run for Unity)

UNIT - 2 Children & Women In Sports

• Exercise guidelines of WHO for different age groups
• Common Postural Deformities – Knock Knees; Flat Foot; Round Shoulders; Lordosis, Kyphosis, Scoliosis and Bow
Legs and their respective corrective measures
• Women's participation in Sports - Physical, Psychological and social benefits
• Special considerations (Menarche and Menstrual Dysfunction)
• Female Athletes Triad (Osteoporosis, Amenorrhea and Eating Disorders)

UNIT - 3 Yoga As Preventive Measure For Lifestyle Diseases

• Obesity: Procedure, Benefits and Contraindications for Tadasana, Katichakrasana, Pavas muktasana, Matsyasana,
Halasana, Paschimottanasana, Ardha Matsyendrasana, Dhanurasana, Ushtrasana, Surya bhedana pranayama
• Diabetes: Procedure, Benefits and Contraindications for Katichakrasana, Pavan muktasana, Bhujangasana, Shalabhasana,
Dhanurasana, Supta Vajrasana, Paschimottanasana, Ardha-Matsyendrasana, Mandukasana, Gomukhasana, Yoga
mudrasana, Ushtrasana, Kapalabhati
• Asthma: Procedure, Benefits and Contraindications for Tadasana, Urdhwa hastottanasana, Uttan Mandukasana,
Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalabhati, Gomukhasana, Matsyasana, Anuloma-Viloma
• Hypertension: Procedure, Benefits and Contraindications for Tadasana, Katichakrasana, Uttanpadasana, Ardha
Halasana, Sarala Matsyasana, Gomukhasana, Uttan Mandukasana, Vakrasana, Bhujangasana, Makarasana, Shavasana,
Nadi-shodhana pranayama, Sitali pranayama
• Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasana, Urdhawa-hastottanasana, Ardha-
Chakrasana, Ushtrasana, Vakrasana, Sarala Matsyendrasans Bhujangasana, Gomukhasana, Bhadrasana, Makarasana,
Nadi Shodhana Pranayama

UNIT - 4 Physical Education and Sports for Children with Special Needs
• Organization promoting Disability Sports to Sport (Special Olympics ; Paralympics ; Deaflympics)
• Concept of Classification and Divisioning in Sports
• Concept of Inclusion in sports, its need and Implementation
• Advantages of Physical Activities for children with special needs
• Strategies to make Physical Activities accessible for children with special needs

UNIT - 5 Sports and Nutrition

• Concept of balanced diet and nutrition
• Macro and Micro Nutrients: Food sources and functions
• Nutritive and Non-Nutritive Components of Diet
• Eating for Weight control - A Healthy Weight, The Pitfalls of Dieting, Food Intolerance and Food Myths
• Importance of Diet in Sports-Pre, During and Post competition requirements
UNIT - 6 Test And Measurement
• Fitness Test - SAl Khelo India Fitness Test in school:
• Age group 5-8 yrs/ class 1-3: BMI, Flamingo Balance Test, Plate Tapping Test
• Age group 9-18yrs/ class 4-12 : BMI, 50 m Speed test, 600 m Run/Walk, Sit and Reach flexibility test, Strength
Test (Partial Abdominal Curl Up. Push-Ups for boys, Modified Push-Ups for girls)
• Measurement of Cardio Vascular Fitness - Harvard Step Test -
Duration of the Exercise in Seconds ×100
5.5 x Pulse count of 1-1.5 Min after Exercise
• Computing Basal Metabolic Rate (BMR)
• Rikli and Jones - Senior Citizen Fitness Test
I. Chair Stand Test for lower body strength
Il. Arm Curl Test for upper body strength
III. Chair Sit & Reach Test for lower body flexibility
IV. Back Scratch Test for upper body flexibility
V. Eight Foot Up and Go Test for agility
VI. Six Minute Walk Test for Aerobic Endurance
• Johnson – Metheny Test of Motor Educability (Front Roll, Back Roll, Jumping Half-Tum, Jumping full turn)

UNIT - 7 Physiology & Injuries in Sports

• Physiological factors determining components of Physical Fitness
• Effect of exercise on the Muscular System
• Effect of exercise on the Cardio Respiratory System
• Physiological changes due to ageing
• Sports Injuries: Classification (Soft Tissue Injuries : Abrasion, Contusion, Laceration, Incision, Sprain and Strain),
Bone and Joint Injuries: (Dislocation, Fractures : Green Stick, Comminuted, Transverse, Oblique and Impacted)

UNIT - 8 Biomechanics in Sports

• Newton's Laws of Motion and its application in sports
• Types of Lever and their application in Sports
• Equilibrium - Dynamic and Static and Centre of Gravity and its application in sports
• Friction and Sports
• Projectile in Sports

UNIT - 9 Psychology And Sports

• Personality; its definition and types (Jung Classification and Big Five Theory)
• Motivation, its types & techniques
• Exercise Adherence: Reasons, Benefits & Strategies for Enhancing it
• Meaning, Concept and Types of Aggressions in Sports
• Psychological Attributes in Sports - Self Esteem, Mental Imagery, Self Talk, Goal Setting

UNIT - 10 Training in Sports

• Concept of Talent Identification and Talent Development in Sports
• Introduction to Sports Training Cycle - Micro, Meso, Macro Cycle
• Types and Methods to Develop - Strength, Endurance and Speed
• Types and Methods to Develop - Flexibility and Coordinative Ability
• Circuit Training - Introduction & its importance
Certificate
This is to certify that the practicals/activities written in the
index have been performed by the student during the academic
year ____

Student's Name __________________________________________

Class ______________________ Subject ______________________

Roll No___________________ Board Roll No. ___________________

School _________________________________________________

City _______________________ District _____________________

_______________ _______________
Examiner's Signature Teacher's Signature
Institution Stamp Date _____________
Contents
1. Management of Sporting Events 9

2. Children & Women In Sports 33

3. Yoga As Preventive Measure For Lifestyle Diseases 50

4. Physical Education and Sports for Children with Special Needs 71

5. Sports and Nutrition 90

6. Test And Measurement 108

7. Physiology & Injuries in Sports 126

8. Biomechanics in Sports 149

9. Psychology And Sports 171

10. Training in Sports 192

Physical Education – XII 8

 Management of Sporting
1 Events
Learning Objectives
• F unctions of Sports Events Management (Planning, Organizing, Staffing, Directing & Controlling)
• Various Committees & their Responsibilities (Pre, During & Post)
• Fixtures and their Procedures – Knock-Out (Bye & Seeding) & League (Staircase, Cyclic, Tabular
method) and Combination tournaments
• Intramural & Extramural Tournaments – Meaning, Objectives & Its Significance
• Community sports program (Sports Day, Health Run, Run for Fun, and Run for Specific Cause &
Run for Unity)

Functions of Sports Events Management

Planning

Controlling Organizing
Functions
of Sports
Events
Management

Directing Staffing

 ports events management involves several functions such as planning, organizing, staffing, directing,
S
and controlling. Each function plays a crucial role in ensuring the successful execution of a sports event.
Here is an overview of each function:

9 Physical Education – XII

Planning
The planning function involves setting objectives, determining the scope of the event, identifying the
target audience, and defining the budget. This function also involves developing strategies to achieve the
event’s goals and objectives. The planning function lays the foundation for the success of the sports event.

Meaning of Planning
Planning is the process of organizing every thought together according to the desired goals.
I n the field of physical education, there are various types of planning. Planning is used in organizing
various sports tournaments and in sports training.
Planning means to organize anything for an organization systematically.

Objectives of Planning
 It helps to enhance sports performance.
 
Proper planning improves and increases creativity among officials, coaches, or physical education
teachers.
 Planning reduces the unnecessary pressure of immediacy.
  lanning and control are connected. If tournaments or any competition are organized with proper
P
planning, control over all activities in that tournament will be easier.
 A proper plan will ensure proper coordination.
 Planning reduces the chance of mistakes and oversights.
 Planning increases the efficiency of sports officials in conducting tournaments/events.
Organizing
 he organizing function involves coordinating all the activities required to execute the sports event
T
successfully. This function involves identifying the required resources, such as the venue, equipment,
staff, and volunteers. The organizing function also involves developing schedules, timelines, and action
plans for the event.
Staffing
 he staffing function involves identifying the required human resources and recruiting, training, and
T
managing the staff and volunteers. This function also involves ensuring that the staff and volunteers are
adequately equipped and motivated to perform their roles effectively.
Directing
 he directing function involves leading and guiding the staff and volunteers towards achieving the
T
event’s goals and objectives. This function involves communicating effectively, providing feedback
and coaching, and resolving conflicts. The directing function also involves ensuring that the event’s
activities are executed as per the plan and the schedule.

Physical Education – XII 10

Controlling
 he controlling function involves monitoring and evaluating the progress of the sports event and
T
taking corrective actions as required. This function involves reviewing the event’s performance against
the set objectives, identifying areas for improvement, and making necessary adjustments. The controlling
function also involves managing risks and ensuring compliance with the regulations and guidelines.
Overall, effective sports event management requires a comprehensive approach that integrates all of
these functions to ensure a successful and memorable event for all participants and attendees.
Various Committees and Their Responsibilities
 he Organizing Committee is responsible for planning and executing the sporting event. They decide the
T
venue, date and time, duration of the event, and other logistics related to the event various committees
are formed under this organizing committee.
1. Publicity Committee: The main responsibility of this committee is to advertise events. The
committee publically announces the event date and venue.
Transportation Committee: This committee is responsible for managing the transportation of
2. 
athletes, officials, and other participants to and from the venue. They coordinate with transport
providers, plan transport routes, and ensure that the transport arrangements are efficient and safe.
3.  oarding and lodging Committee: This committee is responsible for arranging accommodation
B
and meals for the athletes, officials, and other participants in the event.
4.  rounds and equipment Committee: This committee is responsible for preparing and maintaining
G
the playing surface and equipment for the event. They ensure that the grounds are safe and suitable
for the sport and that the equipment is in good condition.
Decoration and ceremony Committee: This committee is responsible for the decoration of the
5. 
sports arena or stadium. They create a festive atmosphere for the event and manage the opening,
victory, and closing ceremonies. Also, the committee makes arrangements for trophies, medals, and
certificates.
Committee for refreshments and entertainment: This committee is responsible for supplying
6. 
food and beverages to everyone and responsible for providing entertainment for the participants and
spectators during the event.
7. Reception Committee: This committee is responsible for welcoming the athletes, officials, Chief
Guests, and other participants to the event. They manage the reception area and ensure that the
participants receive a warm welcome.
8.  ommittee on Entries and Programs: This committee is responsible for managing the registration
C
process for the participants and preparing the event programs. It also organizes games, makes
fixtures of teams participating in the tournaments
Committee for officials: This committee selects various officials like referees, judges, etc. and
9. 
trains them for the event. They ensure that the officials are knowledgeable about the sport and the
rules and regulations of the event.

11 Physical Education – XII

10. F
 irst aid Committee: This committee is responsible for providing medical support to the
participants during the event. The committee is headed by well-equipped doctors who manage the
first aid stations and ensure that medical personnel are available in case of emergencies.
Finance Committee: This committee is responsible for managing the budget of the event. They
11. 
prepare the budget, allocate funds to different areas of the event, and ensure that the expenses are
within the budget.
12. Announcement Committee: This committee is responsible for making various announcements
during sports meets or games. They manage the public address system and ensure that the participants
and spectators receive important information about the event.

Pre, During and Post-Tournament - Responsibilities of the Committee

Pre-Tournament Responsibilities
 To prepare the proper budget for the tournament/event.
 To prepare the schedule and programs for the tournament.
 To form various committees for various tasks.
 To send information to various teams about the date and venue of the tournament.
 To make arrangements regarding the boarding and lodging of the players during the tournament.
 To decide and arrange the prizes, certificates, and medals for winners.
 Prepare the ground/tracks for the sports tournament and arrange the equipment required.
 To send the entry forms timely.

During Tournament Responsibilities

 To ensure proper arrangements regarding the inauguration of the sports tournament.
 Make sure sports grounds/tracks are in order.
 Maintain discipline.
 Ensure that the tournament is being organized according to the schedule.
 Make necessary announcements regarding the process of the tournament.
 Impart first aid to the injured.
 Prepare a proper scorecard.
 Update information on the media channels.
 Arrange refreshments for the players and officials.

Post Tournament Responsibilities

 Provide detailed results to the media.

Physical Education – XII 12

 To give prizes to the winners.
 Present mementos to the chief guest and other special guests.
 Return the security fund to the teams.
 Collect all records related to the tournament.
 Make payments to every official and pay other charges.
 Make a Report on expenses.

Tournament
Since the Stone Age, human beings have engaged in competition with one another, driven by a natural
inclination to compete. Tournaments serve as platforms for players to showcase their skills and
capabilities, while also providing entertainment for many spectators.

Importance of Tournaments
 Improves the performance of a player.
 Helps in selecting players for higher tournaments.
 A great source of entertainment.
 Promotes national integrity and international unity.
 Gives players a platform to show their skills to the world.
 Competitive feeling.

There are four types of Tournaments

1. Knock-out Tournaments
2. Round Robin or League Tournament
3. Combination Tournament
4. Challenge Tournament - not in the syllabus
5. Consolation tournament

1
Knock-out or Elimination Tournaments

Single knock-out or Consolation Double knock-out or Bagnall wild

Single elimination tournament (Type 1st Double elimination elimination
tournament and Type 2nd) tournament tournament

13 Physical Education – XII

 2
League or Round Robin Tournaments

Single league Double league

tournament tournament

Procedures for
drawing up fixtures Cyclic method Tabular method Staircase
method
3
Combination Tournaments

Knock-out-cum Knock-out- cum League-cum league League-cum-knock

knock out tournament league tournament tournament out tournament

4
Challenge Tournaments

Ladder tournament Pyramid tournament

1. Knock-out Tournament
In this type of tournament, a team that is defeated automatically gets eliminated from the tournament.
Only the winning team continues in the tournament, meaning that the defeated team does not receive a
second opportunity.

Advantages of a knock-out tournament

1. The knock-out tournament is less expensive as the defeated teams get eliminated.
2. The tournament gets completed in less no. time.
3. A minimum number of officials is required in this type of tournament.
4. I t is helpful in enhancing the standards of the sport because teams try to give their best to avoid
defeat.

Physical Education – XII 14

Disadvantages of a knock-out tournament
1. Good teams May get eliminated in the first or second round.
2. There is a greater chance of a weak team entering the final.
3. Spectators May lose interest in the final match if a weak team enters the final.

2. League or Round Robin Tournament

 ach team plays with every other team once if it is a single league tournament and twice if it is a double
E
league tournament.

Types of League Tournament

1. Single League Tournament: Total number of matches played in the tournament – N (N – 1)/2
2. Double League Tournament: Total number of matches played in the tournament – N (N – 1)

Advantages of a knock-out tournament

1. Only a strong or deserving team gets the victory.
2. Every team gets the maximum opportunity to prove themselves.
3. Sports become popular because of the number of tournament.
4. Sports officials get enough time to watch the efficiency and performance of a player.
5. The team need not win every match.
6. Players get enough and equal opportunity.
7. The spectators also get enough opportunity to watch and enjoy the tournament.

Advantages of a knock-out tournament

1. It requires more time.
2. It costs more.
3. It requires making more arrangements for sports officials and teams.
4. Repeated defeats can hurt team morale. In such situations, the team is unable to perform well.
5. The team coming from far away, wastes their time and money.

3. Combination Tournament
Combination tournaments are conducted when the match is played on a group or zonal basis.
These tournaments depend on the suitability of the activity.
There are four combinations on which this Tournament is organized.
1. Knock-out cum Knock-out 2. League cum League
3. Knock-out cum League 4. League cum Knock-out

15 Physical Education – XII

Method of Preparing Fixture in Knock-out Tournament (Bye and
Seeding)
Essential Points for a Knock-out Tournament
1. The total number of teams participating in the tournament.
2. Total number of matches.
3. The total number of rounds.
4. The number of teams in each half or quarter.
5. The total number of byes.
6. The number of byes in each half.
1. Total No. of matches in knock out tournament = N – 1 (N = No. of total teams)
2. Total No. of Rounds
 otal no. of Rounds- If the total number of teams is in the power of 2, e.g. = 16, then the total no. of
T
rounds will be 2 × 2 × 2 × 2 = 4
If not in the power of 2 then the total no. of rounds will be based on the next highest power of 2.
2 × 2 × 2 × 2 = 4 Rounds
16 teams, rounds =
1 2 3 4
I f the total number of teams is not in the power of two, then the no. of rounds will be equal to the
multiple of the next power of 2.
1 2 3 4 5
21 teams, round =
2 × 2 × 2 × 2 × 2 = 5 Rounds
3. Number of teams in each half
 ll the teams are divided into two halves for the sake of convenience. If the number of teams is
A
even, then the number of teams in the upper and lower half will be equal, i.e., a total of 10 teams,
and then apply the formulae N/2.
Number of teams in the upper half = N/2 = 10/2 = 5
N/2 = 20/2 = 10
Number of teams in the lower half = N/2 = 10/2 = 5
N/2 = 20/2 = 10
If the number of teams is odd, then apply (N + 1)/2 for the upper half and (N – 1) /2 for the lower half.
Byes
 ye means avoiding playing a match in the first round of the tournament. It is a privilege given to a team
B
that is generally decided by seeding it or by drawing lots. Some teams may get a bye in the first round,
by which they get promoted to higher-round competition.

Physical Education – XII 16

I f the total number of teams is in the power of 2, like 2, 4, 6, 8, etc., then it is easy to draw a fixture by
dividing teams into equal halves, but if the total number of teams is not in the power of 2, like 3, 5, 6, 7,
etc. then byes are given.
The teams that are given a bye do not play in the first round.

Number of Byes
The number of byes is calculated by subtracting the total number of teams from the next highest number,
which is a power of 2 greater than the total number of teams.
Example: No. of teams = 19
Next highest number, which is in power of 2 = 32
Byes = 32 – 19 = 13

Number of byes in the upper and lower half

The method for calculating how many teams in the upper and lower half will get byes is as follows:
Number of byes in upper half = (Nb – 1) /2
Number of byes in lower half = (Nb + 1) /2
Example: Total number of byes = 13
Number of byes in upper half = (13 – 1) /2 = 6
Number of byes in lower half = (13 + 1)/2 = 7
Method of fixing Byes
1. The 1st bye is given to the last team of the lower half.
2. The 2nd bye is given to the first team of the upper half.
3. The 3rd bye is given to the first team of the lower half.
4. The 4th bye is given to the last team of the upper half.
5. The next byes will be given in the same order.

Quarter
Teams are further divided into quarters other than the upper and lower halves of the total teams.
The upper halves are further divided into the I and II quarters, and the lower halves into the III and IV
quarters.
The total number of teams is divided by 4.
 If Remainder is 0, teams are equally divided into four equal halves.
 If the remainder is 1, the I quarter gets the extra team.
 If the remainder is 2, the I and III quarters each get 1 extra team.
 If the remainder is 3, the I, II, and III quarters each get 1 extra team
17 Physical Education – XII
.Seeding Method
I t is done to prevent the strong teams from competing with each other in the initial round. It is done to
overcome the drawbacks of a single knock-out tournament. Seeding can be done only if the standards of
the teams are known before the start of the tournament.
 herefore, the strong teams are placed in the position where they will get a bye, i.e. placing the strong
T
teams in the last position of the lower half or the first position of the upper half.
Example: Total number of teams = 6
Next power of two after 6 = 8
Number of byes 8 – 6 = 2
Seeding = Last of lower half and first of upper half.
The number of matches 6 – 1 = 5.
1 Bye (Seeding)
2 3
1
Upper Half 3
5
4
2
5
Lower Half 6 Bye (Seeding) 4

Special Seeding
It is a seeding method in which the players or teams directly participate in the quarter-final or semifinal
matches, thus avoiding their participation in the initial rounds.
Examples: For knock-out Tournament
1. Make a fixture of 19 teams.
Total number of teams = 19(N)
Matches = N – 1
     = 19 – 1 = 18
N +1 20
Teams in U. H. = 2 = 2 = 10
N -1 18
Teams in L. H. = 2 = 2 = 9

Total number of byes = 24

Total number. of Teams = 32 – 19

Physical Education – XII 18

 No. of byes = 13
Rounds = 24 = 2 × 2 × 2 × 2 × 2 = (5)
Nb - 1 13 - 1 12
Byes in U. H. = 2 = 2 = 2 =6
Nb + 1 13 + 1 14
Byes in L. H. = 2 = 2 = 2

1 – Bye
4
2 – Bye
12
3 – Bye
5
4
1
5
16
6
2
7
6
8 – Bye
13
9 – Bye
7
10 – Bye
18 Winner
11 – Bye
8
12 – Bye
14
13 – Bye
9
14
3
15 17

16 – Bye
10
17 – Bye
15
18 – Bye
11
19 – Bye

2. Make a fixture of 12 teams where 4 teams get special seeding.

Total number of teams =12
Number of teams upper half = N/2 = 12/2 = 6
Number of teams in lower half = N/2 = 12/2 = 6
Teams setting special seeding = 4
Number of matches = 12 – 1 = 11

19 Physical Education – XII

 Teams 1st 2nd Round 3rd Round 4th Round
Round Quarter Final Semi Final Final

1 Special Seeding
5
2 Special Seeding

Upper 3 Winn 9
1 er
Half 4 Lose
r elim
inated 6
5
2
6 11
Winner
7
3
8
7
Lower 9
Half 4
10 10

11 Special Seeding
8
12 Special Seeding

Team numbers 1, 2, 11 & 12 do not play the match initially as they get special seeding.

The procedure of Fixtures in the League Tournament

Three methods are used in the league tournament
1. Staircase method
2. Cyclic method
3. Tabular method

1. Staircase Method
 ixtures are made like a staircase in this method. It is arranged in sequential form; there is no bye.
F
There is no problem of odd or even, and therefore it is easiest to arrange.
Example: Draw a fixture of 9 teams on a league basis using the staircase method.
The number of teams = 9
Thus, number of matches= N (N − 1)/2 = 9 (9 − 1)/2 = 9 × 8/2 = 36 matches
The fixture is given below

Physical Education – XII 20

 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

2. Cyclic Method
I n this method, if the number of teams is even (i.e., 4, 6, 8, ….), then Team 1 is fixed on the top right
side, and the other teams move in a clockwise direction down one side of a rectangle and up on the
other side. In such a case, the number of rounds will be N – 1 if N teams are participating.
I f the number of teams is odd (i.e., 3, 5, 7…), a ‘bye’ is fixed at the top, and all teams follow it in
sequence.
In such a case, the number of rounds will be N.
Example 1: Make a fixture of 6 teams on the cyclic method.
Total number of teams = 6
Total number of matches = N (N − 1)/2 = 6(6 − 1)/2 = 15
Total number of rounds = N – 1 = 5
Round 1st R 2nd R 3rd R 4th R 5th R
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
Example 2: Make a fixture of 5 teams on the cyclic method.
Total number of teams = 5
Total number of matches = N (N − 1)/2 = 5(5 − 1)/2 = 10
Total number of rounds = 5
Round 1st R 2nd R 3rd R 4th R 5th R
5 ↔ Bye 4 ↔ Bye 3 ↔ Bye 2 ↔ Bye 1 ↔ Bye
4↔1 3↔5 2↔4 1↔3 5↔2
3↔2 2↔1 1↔5 5↔4 4↔3

21 Physical Education – XII

Deciding the Winner
The method to decide the winner in the tournaments is by calculating the percentage of matches won.
1. Tabular Method: In this method, the fixtures are drawn in a tabular form. The numbers of columns
to be drawn horizontally as well as vertically are:
(a) For even number of the teams, N+1 columns
(b) For odd number of teams, N+2 columns
Procedure for entering the numbers inside the squares indicating the rounds:
(i) Draw a diagonal line from upper left corner to lower right corner
(ii) The boxes from which the diagonal line passes through, will be left blank. The numbers will
be written in the boxes above the diagonal line
(iii) Write the names of the teams in the first row and first column. In case of odd number of teams,
Bye is written in the last row and last column.
(iv) In the squares of the row immediately below the team names, enter the numbers serially from
no. 1 onwards. This represents the no. of rounds.
(V) Now, in each column except the last one, enter the numbers serially starting from the number
next to that round at the teams.
precede entering numbers in the other squares every time adding 2, i.e., 4, 6, etc., until the
(vi) Note the no, entered in the second row of the last column. In the next square, enter 2. Then
number becomes 1 less than the number at the top-most square.
(vii) After this, enter numbers 1, 3, 5, etc., i.e., by 2 every time until the bottom-most square is filled
(viii) The number in the bottom-most square will be 2 less than the number of the
Example: If 7 teams are playing in a league tournament then fixture using tabular form can be
drawn as follows:
Number of teams = 7
n ]n - 1g 7 ]7 - 1g
Number of matches = 2 = 2 1st Round Matches
7 # 6 42 A-B-,C-G,D-F
= 2 = 2 = 21
2nd Round Matches
Number of columns or squares = n +2 = 7 + 2 = 9
A-C,D-G,E-
Number of rounds = 7 3rd Round Matches
A B C D E F G BYE A-D,B-C,E-G
A 1 2 3 4 5 6 7 4th Round Matches
B 3 4 5 6 7 2 A-E,B-D,F-G
C 5 6 7 1 4 5th Round Matches
D 7 1 2 6 A-F,B-E,C-D
E 2 3 1 6th Round Matches
F 4 3 A-G,B-F,C-E
G 5 7th Round Matches
BYE B-G,C-F,D-E

Physical Education – XII 22

2. American Method
Percentage = Matches Won/MatchesPlayed×100
3. British Method: In this method point is given to the team. 2 points are given to the winner of the
match, 0 points to the loser of the match, and 1 point to each in case of a draw.
Percentage of points = (Total points obtained/total possible points) × 100

Intramural
Intramural is derived from the Latin words ‘Intra’ meaning ‘within’ and ‘Muralis’ meaning ‘walls’.
The activities that are performed within the campus of an institution are intramural activities.
The objectives of intramurals are as follows:
1. To provide incentives, motivation, and opportunities to learn various skills.
2. To develop sportsmanship among students.
3. To help in the recreation of the students.
4. To improve social interaction among the students.
The significance of intramurals is as follows:
1. It improves the sense of citizenship and adult living.
2. It helps in the selection of teams for participation in extramural tournaments.
3. It brings out the hidden talent of the students.
4. It develops leadership qualities in students.
5. It creates a recreational atmosphere among the teachers and students.

Extramural
Extramural is derived from the Latin words ‘Extra’ meaning ‘outside’ and ‘Muralis’ meaning ‘walls’.
 he activities that are performed outside the campus of an institution are Extramural. These are also
T
called inter-school competitions.

The objectives of extramural are

1. To improve the standard of sports.
2. To provide experience to students.
3. To develop sportsmanship and fraternity.
4. To broaden the base of sports.
5. To provide knowledge of new rules and advanced techniques.

The significance of extramural is as follows

1. They provide recreational opportunities for the campus community.

23 Physical Education – XII

2. They give positive experiences, regardless of race, nationality, age, and gender.
3. They provide an opportunity to develop motor skills which will be beneficial throughout life.
4.  hey develop important values and skills such as self-esteem, social skills, sportsmanship, and self
T
motivation.
5. They allow relaxation from strenuous schoolwork and the rapid pace of modern living.

Community sports program

Community sports programs are those that are not usually related to competitions. The programs have
various objectives, including creating awareness, creating a sense of integration among people, and
raising funds for charitable organizations. These programs include Sports Day, Health Run, Run for Fun,
Run for a Specific Cause, and Run for Unity.

Sports Day
 ports Day is an annual event that is celebrated in schools
S
and colleges across the country. It is a day when students
participate in various sports events and competitions, and
showcase their skills and talents.
The planning for organising a Sports day is a school-
specific, annual event. Thus every school has its plans and
rules for organising their sports day.
 S et a suitable date and time and paste it on the school
notice board, and also make sure parents are informed
through a test message
 List the sports to be included on the day.
 Teachers should be involved in the event.
 The Planning of refreshments should be done.
Health Run
 ealth Run is a program that promotes running and
H
physical fitness as a means of improving overall health and
well-being. It is usually held as a community event and
encourages people of all ages to participate.
The World Health Organisation (WHO) allots sufficient
funds to various organisations for organizing Health Runs.
These health runs lay stress on removing deadly diseases.
For example, health runs and rallies are organised every
year on December 1st as World AIDS Day.

Physical Education – XII 24

Run for Fun
Run for Fun is a program designed to promote running
as a fun and enjoyable activity. It encourages people to
participate in running events without the pressure of
competition, allowing them to enjoy the experience of
running with others.
Run for Fun is more related to having fun in the sun. Run
fact run for Fun is a friendly race that involves either
road running or cross-country running, with participants
taking part for their enjoyment and recreation rather than
competition. Generally! Run for Fun is organized to raise
funds for a charity.

Run for Specific Cause

 un for Specific Cause is a program that promotes running as a means of raising awareness and funds
R
for specific causes. It is usually organized as a charity event, and participants are encouraged to raise
funds and awareness for a particular cause or organization.

Run for Unity

 un for Unity is a program that promotes national unity
R
and integration through running events. It is usually held
on National Unity Day and encourages people of all ages
and backgrounds to participate in running events that
celebrate the diversity and unity of India. These programs
are all aimed at promoting physical fitness, health, and
well-being, and encouraging people to participate in
sports and physical activity. They are designed to provide
opportunities for people of all ages and backgrounds to
participate in sports and physical activity, and to promote
the development of a healthy and active lifestyle.

I. Objective Type Questions (1 Mark)

A. Choose the correct answer (MCQs)

1. The main function of sports event management is:
(a) Planning (b) Controlling (c) Staffing (d) All of these

25 Physical Education – XII

 2. Which of the following statements correctly describes staffing?
(a) It means describing the duties to the concerned staff
(b) It means the required manpower at every post to complete the task
(c) It means to map out everything required to organise a sports event
(d) It means getting ready to perform a task
3. The objective of the tournaments is to:
(a) Find out the best team
(b) Learn new skills, techniques and styles
(c) Provide a source of recreation for the spectators
(d) All of these
4. I f the total number of teams participating is n, the formula for calculating the number of
matches in a knock-out tournament is: (CBSE Sample Paper 2021-22)
n +1 n -1
(a) 2 (b) 2 (c) n – 1 (d) n + 1
5. Consolation tournaments are a part of which type of fixture?
(a) Knock-out (b) League (c) Combination (d) None of these
6. I n a knock-out tournament, if the total number of byes is nb, then the formula for calculating
the number of byes in lower half is:
nb - 1 nb + 1 n +1 n -1
(a) 2 (b) 2 (c) 2 (d) 2
7. Which team will get the first bye in a knock-out tournament?
(a) The first team of upper half (c) The last team of upper half
(b) The first team of lower half (d) The last team of lower half
8. I f n number of teams are participating, the formula for calculating the number of matches in a
single league tournament is:  (CBSE Sample Paper 2020)
n ]n - 1g
(a) n(n – 1) (b) 2 (c) n – 1 (d) n + 1
9. In a single league tournament, the formula for calculating the number of rounds, if the total
number of teams (n) is odd, is:
(a) No. of rounds = No. of teams (c) No. of rounds = n − 2
(b) No. of rounds = n – 1 (d) None of these
10. The total number of matches in a knock-out tournaments of 34 teams are: (CBSE 2020)
(a) No. of rounds = No. of teams (b) No. of rounds = n – 1
(c) No. of rounds = n – 2 (d) None of these

Physical Education – XII 26

 11. How many rounds will take place, if 13 teams are participating in a single league tournament?
(a) 12 (b) 13 (c) 4 (d) None of these
12. What type of fixture is made in combination tournaments?
(a) Knock-out (b) League (c) Both (a) and (b) (d) None of these
13. F
 ormula for determining the number of byes in the lower half of a knock out fixture when
number of byes are odd?
nb + 1 nb - 1 nb
(a) 2 (b) 2 (c) 2 (d) nb + 1
14. The formula for declaring the winner in a league tournament by the British method is:
Total points obtained
(a) Percentage of points = × 100
Total possible points
Total matches won
(b) Percentage of points = × 100
Total matches played
Total points obtained
(c) Percentage of points = × 100
Total matches played
Total points obtained
(d) Percentage of points = × 100
Total matches won
15. League-cum-knockout is part of which tournament: (CBSE Sample Paper 2020)
(a) Knock-out (b) Round robin (c) Combination (d) Consolation
16. How many byes will be given if there are 8 teams in the league tournament?
(a) 7 (b) 5 (c) 4 (d) 0
17. Which of the following is not community sports programme?
(a) Sports Day (b) Health Runs (c) Run for Fun (d) Olympics
18. Intramural sports are organised for the students of:
(a) One school only (b) Two schools only
(c) Three schools only (d) One district only
19. Extramural sports are organised by
(a) SGFI (b) CBSE (c) Khelo India (d) All of these
20. What is the significance of Intramural sports?
(a) Through intramural sports maximum number of students get opportunity to participate
(b) To create interest in sports activities
(c) To develop fair play among the students
(d) All of these
27 Physical Education – XII
 21. What are the disadvantages of Extramural sports?
(a) Winning in competitions becomes more important than participating in them
(b) Due to extra importance given to winning, the use of unfair means increase
(c) These activities put extra financial burden on some institutions
(d) All of these
22. W
 hat is the formula to determine number of matches in League fixture for even number of
teams?  (CBSE Sample Paper 2023-24)
n +1 n -1 n ]n - 1g n ]n + 1g
(a) 2 (b) 2 (c) 2 (d) 2
B. State True (T) or False (F);
1. In a knock-out tournament, bye is given in the first round only.
2. If the number of byes is even, it will be equally divided into upper and lower halves.
3. Seeding is done for the host team only.
4. A league tournament is also called Round-Robin tournament.
5. In a knock-out tournament, number of rounds is equal to number of teams.
6. A league tournament is also called Berger system.

C. Give answer in one word.

1. In which type of tournament, every team gets an opportunity to play with every other team?
2.  ame the type of tournament in which team once loses the match is eliminated from the
N
tournament.
3. In which type of tournament, both knock-out and league types of fixtures are prepared?
4. What term is used for the privilege given to a team in the first round?
5. Name the run organised to show that we are concerned and care for a cause.
6. Name the run organised to foster peace and unity.

D. Case/Source Based Questions

1.  school wants to organise an interschool football match for primary students for three days.
A
Total 50 schools have registered for the competition.
Based on the above case, answer the following questions:
(i) Which of the following types of tournaments will be the most appropriate?
(a) League (b) Knock-out (c) Combination (d) Challenge

Physical Education – XII 28

 (ii) Which committee will plan a good opening ceremony?
(a) Organising committee (b) Ceremony committee
(c) Announcement committee (d) Reception committee
(iii) Which committee will approve the size of a football to be used in the competition?
(a) Medical committee (b) Technical committee
(c) Purchase committee (d) Tournament committee
2.  ou are organising a football tournament. Only 14 teams have sent in their entries for the
Y
competition.
Applying the rules of knock-out tournament in the above case, answer the following questions:
(i) How many teams will be awarded byes?
(a) 2 (b) 4 (c) 6 (d) 8
(ii) How many rounds will be organised?
(a) 4 (b) 5 (c) 6 (d) 7
(iii) How many matches will be organised?
(a) 11 (b) 12 (c) 13 (d) 14

E. Assertion-Reason Type Questions

1.  or question numbers (i) to (v), two statements are given-one labelled Assertion (A) and the
F
other labelled Reason (R). Select the correct answer to these questions from the codes (a), (b),
(c) and (d) as given below:
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true but (R) is not the correct explanation of (A).
(c) (A) is true but (R) is false.
(d) (A) is false but (R) is true.
(i)  ssertion (A): Seeding is a procedure of shuffling the position of good teams to avoid them
A
in the starting of tournament.

Reason (R): Seeding is done to keep the interest of spectators alive till final rounds of the
tournament.
(ii) A
 ssertion (A): In league tournament, every team has an opportunity to play with every other
team at least once.
Reason (R): League tournament gives chance to players to learn new skills by watching other
matches.
(iii) A
 ssertion (A): When the number of entries in a knock-out tournament is not equal to the
power of two, byes are given to the teams.
Reason (R): Byes are given to keep only four teams in the semi-finals

29 Physical Education – XII

 (iv) Assertion (A): British method is used to decide the winner in league tournament.
Reason (R): In British method, the percentage of matches won by matches played is calculated.
n
(v) Assertion (A): 2 is the formula for dividing even number of teams in each half.
n+1
Reason (R): 2 is the formula for dividing odd number of teams in upper half.
F. Other Questions
1. (i) Match List I with List II and select the correct answer from the code given below:
List I List II
S. No
Tournament Feature
(i) Knock-out tournament 1 Round-robin tournament
(ii) League tournament 2 For good teams that are eliminated in starting rounds
(iii) Consolation tournament 3 Title remains with champions until defeated by opponents
(iv) Challenger tournament 4 No second chance for defeated team

Code
(i) (ii) (iii) (iv)
(a) 3 2 1 4
(b) 4 1 2 3
(c) 3 2 4 1
(d) 3 4 1 4
2. (i)  reate a flow chart for making the fixture on knock-out basis enlisting all the steps to be
C
followed.
(ii) M
 ake a flow chart for inter-house football match organised by the organising committee in
your school. Enlist all the six houses in it.
Answer Key
A. 1. (d) 2. (b) 3. (d) 4. (c) 5. (a) 6. (b) 7. (d) 8. (b)
9. (a) 10. (b) 11. (c) 12. (c) 13. (a) 14. (a) 15. (c) 16. (d)
17. (d) 18. (a) 19. (d) 20. (d) 21. (d) 22. (c)
B. 1. T 2. T 3. F 4. T 5. F 6. T
C. 1. League tournament 2. Knock-out tournament
3. Combination tournament 4. Bye
5. Run for a cause 6. Run for unity
D. 1. (i) (b) (ii) (b) (iii) (b) 2. (i) (a) (ii) (a) (iii) (c)
E. 1. (i) (a) (ii) (b) (iii) (a) (iv) (c) (v) (b)
F. 1. (i) (b)

Physical Education – XII 30

II. SHORT ANSWER QUESTIONS I  (2 Marks )
1. What is a knock-out tournament? Mention any two disadvantages of knock-out tournaments.
 (CBSE Sample Paper 2016)
2. List any four advantages of knock-out tournaments.
3. Differentiate between single league tournament and double league tournament
4. List any four advantages and disadvantages of league tournaments.
5. Explain the procedure of placement of teams in each quarter on knock-out basis.
6. How will you draw fixture by cyclic method for a league tournament
7. What do you understand by the term ‘seeding’?
8. How will you decide number of rounds in a knock-out tournament?
9. Explain the staircase method of league tournaments.
10. Why are tournaments important?
11. Explain any two objectives of Intramural sports.
12. Discuss about sports day in detail.
13. What are community sports programmes? Explain.
III. SHORT ANSWER QUESTIONS II  (3 Marks)
1. What is combination tournament? Explain any one type of combination tournament in detail.
2. What are the objectives of planning in sports. Explain any two.
3.  ow are various committees formed for the tournaments? Mention all the committees formed be-
H
fore, during and after the tournament. Describe any one committee from each stage. (AI 2016)
4. Draw knock-out fixture for 24 teams.  (CBSE Sample Paper 2017)
5. League tournament is a better way to judge the best team of the tournament. Comment.
 (CBSE 2020)
6.  hat is league tournament? Mention its types. With a suitable example, explain any one meth-
W
od of deciding the winner in league tournament.
7. Draw a fixtue of 6 teams on league basis following the cyclic method.
8. Enlist functions of sports event management. Describe any one function.
9. Define and explain two functions-staffing and organising in sports event management.
10. E
 xplain British Method of deciding the winner in league tournament with the help of a suitable
example.

31 Physical Education – XII

 11. Define the term controlling. Why do we need controlling in sports event management?
12. Distinguish between intramural and extramural programmes.
13. Describe the objectives of intramural tournaments.
14. What are community sports programmes? Explain with suitable examples.
15. What should be the role of technical and marketing committee while organising the event?
 (CBSE Sample Paper 2023-24)
16. Briefly explain the functions of Directing and Controlling to organize sports events.
 (Delhi 2022-23)
IV. LONG ANSWER QUESTIONS (5 Marks)
1. Draw a knock-out fixture for 25 teams with all steps involved. (CBSE 2020)
Or
Draw a knock-out fixture of 23 teams mentioning all the steps involved.(Delhi 2014; AI 2015)
2. What is a league tournament? Draw a fixture of 9 teams using round-robin method.
 (CBSE Sample Paper 2020)
Or
Draw a fixture of 7 teams participating in the league tournament.(CBSE Sample Paper 2018)
3. Define and classify ‘fixtures’. Draw a league fixture for 16 teams. (AI 2011)
4.  hy is planning important in sports event management? Describe in brief the objectives of
W
planning,
5.  efine combination tournament. Draw a fixture of 16 teams using Knock-out cum League
D
Method. (AI 2018)
6.  ention all calculations and steps involved to draw a Knock-out fixture of 19 teams, where 4
M
teams are seeded.  (Delhi 2018)
7. Run for Unity is organised to foster peace and unity among the people.
Enlist the advantages of Run for Unity.
8. What is ‘Health Run’? Explain it’s benefits in detail.
9. What is ‘Run for Fun’? What are different catagories to organise Run for Fun?
10. Discuss in detail Run for a Cause.  

Physical Education – XII 32

 Children & Women In
2 Sports
Learning Objectives
• E
 xercise Guidelines of WHO for different age • Flat Foot
groups. • Pound Shoulder
• Common Postural Deformities • Women’s Participation In Sports- Physical
• Kyphosis spinal curvature Psychological and Social Benefits
• Lordosis spinal curvature • Special consideration (Menarche and
• Scoliosis spinal curvature menstrual dysfunction)
• Knock Knee • Female Athlete Triad (Osteoporosis,
• Bow Legs Amenorrhea and Eating Disorder)

 hildren and women in sports are very important for any country's development. For higher performance
C
in the field of sports, children and women need to be strong enough both physically and mentally. They
need proper motor development.
 otor development is the development of a child's bones, muscles, and ability to move around and
M
manipulate his environment.
 arious motor movements are essential for children for everyday life activities such as sitting, walking,
V
running, climbing, catching, holding, jumping and throwing, etc.
I t refers to changes in movement behavior. It is a development of physical fitness, along with large
muscles, small muscles, bones, and the nervous system of the body.
It provides perfection in action and graceful movement.
Motor development in children takes place in two parts.
 ross Motor Development: It involves the development of large or big muscles in the body. Big
G
muscles help them to stand, sit, run, jump, etc.
 ine Motor Development: It is the development of small muscles in the body. Small muscles help them
F
to do fine work like catching, throwing, picking, kicking, dancing, writing, etc.

Factor Affecting Motor Development

Heredity Factors: It affect children's motor development.
Nutritious food and balance diet: It promote good motor development.
Immunization: If mother and child both are immunized at the proper time, it leads to good motor development.

33 Physical Education – XII

Environment: A clean, safe, and natural environment is good for development.
 sychological feedback and motivation: children should be encouraged and motivated to perform
P
physical activity through which motor development is improved.
Disability and disease: It reduces perfection in motor skills.
Regular practice: With regular practice, motor development improves.
Body weight: Those who are overweight and obese have
Mental ability: Development depends upon mental level.
Gender: There is a difference in motor development between boys and girls.
Rest and relaxation: Proper rest and relaxation should be considered for motor development.
Proper training: Proper coaching and training are required for faster development of motor skills.
Interest and attitude: The interest of a child is one of the most important factors for development.
Multi Activity participation promotes faster motor development.

Exercise Guidelines of WHO for different age groups

I n today's fast-paced world, it’s essential to take care of our physical and mental health. The World Health
Organization (WHO) understands this importance and has provided exercise guidelines for different age
groups to help everyone stay active and vibrant.

For Children (aged 5 to 17)

Engage in at least 60 minutes of moderate-to-vigorous
physical activity daily.
I nclude a variety of activities like playing sports, dancing,
cycling, or simply running around with friends.
Limit screen time and encourage outdoor play for overall
well-being.

For Adults (aged 18 to 64)

 im for at least 150 minutes of moderate-intensity aerobic
A
activity or 75 minutes of vigorous intensity aerobic activity
throughout the week.
 dditionally, muscle-strengthening activities involving all
A
major muscle groups should be performed at least two days
a week.
 mbrace activities like brisk walking, jogging, swimming,
E
and strength training to keep fit and energized.

Physical Education – XII 34

For Older Adults (aged 65 and above)
 dults in this age group should
A
follow the same guidelines as
younger adults, depending on their
physical abilities.
ocus on activities that improve
F
balance, flexibility, and muscle
strength to prevent falls and
maintain independence.
I t’s important to consult a healthcare
provider before starting any new
exercise regimen, especially if
there are any underlying health conditions.
 emember, staying active doesn’t have to be overwhelming; even small steps towards being more active
R
can make a significant difference. Always listen to your body and find activities that you genuinely
enjoy. Exercise not only benefits your physical health but also boosts your mood and reduces stress.

Posture Deformities
Posture is defined as the attitude assumed by the body, either with support during muscular activity or
as a result of the coordinated action performed by a group of muscles working to maintain stability.
When there is a malformation of any component, body part, or joint of the body, it is called a Postural
deformity.

Postural Deformities

Spinal Knock Round

Bow legs Flat feet
Curvature Knees Shoulder

Kyphosis Lordosis Scoliosis

Spinal Curvature
 his type of deformity is related to the vertebral column. This deformity develops by carrying excessive
T
weight beyond capacity or weak muscles that cause spinal curvature.
There are three types of spinal deformities
• Kyphosis •  Lordosis •  Scoliosis

35 Physical Education – XII

Kyphosis
 his is a problem with the thoracic cage and clavicle spine. So there
T
is an abnormal curvature in the spine at front. It causes a hump at the
back of the body.
Causes
 ome major causes are malnutrition, illness, and insufficient exercise.
S
rickets, carrying heavy loads on the shoulder, unsuitable furniture,
weak muscles.
Corrective Measures
Sit in the chair such that your back touches the chair.
Keep a pillow under your back while sleeping.
Do some back-bending yoga asanas regularly: chakrasana, dhanurasana, and bhujangasana.

Lordosis
It is the inward curvature of the spine. In this deformity, Lumber-Spine
bends in front beyond the normal level. The abdomen is ahead of the
body.
Causes
Imbalanced diet, improper environment, improper development of
muscles, obesity, and diseases affecting vertebrae.

Corrective Measures
All forward bending asanas and exercises help correct lordosis.
Do yoga such as Paschimottanasana and Halasana.
Do forward bending.
Alternate toe touching

Scoliosis
It is a problem of the spine where the vertebral column bends sideward.
Scoliosis causes one shoulder to be down and another to be raised.
Body weight is sifted sideways, and it causes a lot of pressure on one
side of the foot.
Causes
Differences in leg length, lifting weights towards one side, wrong
standing postures.

Physical Education – XII 36

Corrective Measures
Sideward bending exercises. It should be done on the opposite side of the curve.
Hold a horizontal bar and swing your body to the sides.
Do chin ups
Three lower extremity deformities:

Knock Knee
I n this deformity, knees knock on or touch each other while standing, walking
and running. The gap between the ankles goes on increasing. Other name of
knock-knee is “GENU-valgum”.
Causes
Lack of a balanced diet, especially vitamin D, calcium, and phosphorous. It may
happen due to rickets or weak legs. Obesity during childhood. Overweight etc.

Corrective Measures
Pillow exercise: Pillow is kept between legs and press the legs.
Outward walking: Walk over outer edges of foot.
Do some Yoga like Padmasana, Vriksh asana, Akarn dhanur asana.

Bow Legs
Bow legs is know as ‘Pigeon-toes’.
In this deformity legs bend outward. The space between knees widens up.
Bow legs caused a lot of pressure over the lateral edges of feet.
Causes
Rickets, early childhood walking with weight, Obesity, Faulty shoes

Corrective Measures
Take balance diet
Walk with toes inward
Do yoga such as Garud Asana, Ardhmatseyendra Asana.

Flat Foot
Flat foot is also know as ‘Pes planus’.
I t is an abnormal condition of foot in which the arch of the foot
collapses, with the entire sole touches complete or near complete)
the ground. The children with flat foot feel pain in their feet when
they walk or run.

37 Physical Education – XII

Causes
Weak muscles, Poor quality shoes, Overweight, Obesity, Prolonged standing

Corrective Measures
Walking on heels
Rope skipping
Jumping on toes
Good quality shoes
Writing with foot

Women’s Participation In Sports- Physical, Psychological, and Social Benefits

 omen are equally important in society and take part in social activities. Today, modern society started
W
accepting women’s participation in sports competitions.
 he trend of women's participation in sports has improved in Indian society, and thus the number of
T
Women's participation in sports has increased
In urban areas, female participation in sports is higher than in rural areas.

Sports participation of women in India

In the first modern Olympic (1896 Athens), there was no
participation of women.
I n 1900, first time 22 women participated in Olympics, and
after 100 years in 200O Sydney Olympics 4069 women had
participated.
In 2008 Bejing Olympics 4637 women participated.
I n the 1952 , Olympics games. The first india women took part.
In 2000 Olympics games Karnam Malleshwari ( weightlifting)
become the first india women to have won a bronze medal.
In 1984 P T Usha shows very good performance in Athletics.
In 2012 London Olympics Saina Nehwal and M.C.Maricom got a bronze medal.
I n 2016 Rio Olympics, Sakshi Malik won the bronze medal. P.V.Sandhu won the silver medal and Deepa
Karmakar opened new dimensions in gymnastics.
The participation of Women in sports has increased tremendously.
 s per Census 2011, the population of India is 1210.19 million comprising 586.47 million (48.5%)
A
females and 623.72 million (51.5%) males. Females have a share of 48.1% in the urban population and
off 48.6% in the rural population.

Physical Education – XII 38

But there are still some areas where gender inequality is there:
1. Gender equity & social attitude
 No parental encouragement
 Traditional society.
 Less motivation and inspiration
 Women constraining other women
2. Lack of plans and initiatives for sportswomen by the Government
 Male dominant culture
 Less availability of women coaches
 No independent games facilities for women
 More emphasis on the study
 Less Competition
3. Lack of plans and initiatives for sports women by the Government.
4 Male dominant culture
5. Less availability of women coach.
6. No independent games facilities for women.
7. More emphasis on the study.
8. Less competition

Physical, Psychological, and Social benefits of women’s participation in sports

 articipating in sports can be incredibly empowering for women, offering a wide range of benefits that
P
extend beyond just physical health. Here are some of the key advantages:

Physical Benefits
1. Improved Fitness: Engaging in sports activities helps women build strength, endurance, and
flexibility, contributing to overall physical fitness.
2. Weight Management: Sports can aid in weight management by burning calories and promoting a
healthy body composition.
3. Stronger Bones: Regular physical activity, especially weight-bearing sports, can help maintain
bone density and reduce the risk of osteoporosis.
4.  etter Cardiovascular Health: Sports get the heart pumping, improving cardiovascular health and
B
reducing the risk of heart diseases.

39 Physical Education – XII

Psychological Benefits
1. Boosted Confidence: Accomplishing personal goals and honing skills in sports can boost selfesteem
and confidence.
2. Stress Relief: Sports provide a healthy outlet for stress and tension, promoting relaxation andmental
well-being.
3. Improved Mental Focus: Regular exercise is associated with enhanced cognitive function,
concentration, and memory.
4. Mood Enhancement Physical activity triggers the release of endorphins, the feel-good”
Hormones, leading to improved mood and reduced anxiety.

Social Benefits
Teamwork and Communication: Team sports foster teamwork and communication skills,
1. 
promoting positive relationships and collaboration.
2. Empowerment: Participation in sports breaks down gender stereotypes and empowers women to
challenge societal norms.
Social Support: Joining sports clubs or teams provides a sense of community and social support,
3. 
which is vital for mental health.
Leadership Opportunities: Sports can offer women leadership roles, helping them develop
4. 
valuable leadership qualities.
I n conclusion, participating in sports can be a transformative experience for women, offering
physical fitness, psychological well-being and social growth. So, let’s encourage and support
women in embracing sports and all the wonderful benefits they bring.
5. Leadership Qualities.
6. Self-esteem.

Causes of Less Participation of Indian Women In Sports

 Gender inequality & social attitude
 No parental encouragement
 Traditional society
 Less motivation and inspiration
 Women constraining other women
 Lack of plans and initiatives for sports for women by the Government
 Male dominant culture
 Less availability of women coaches

Physical Education – XII 40

 No independent games facilities for women
 More emphasis on study
 Less competition
 Economic Factors
 Social Customs and Rights
 Low Health Consciousness
 Less Media Coverage
 Less spectator’s interest
 Lack of Incentives & Career

Special consideration (Menarche and menstrual dysfunction)

 omen undergoes many physiological and psychological changes in their life which have to be accepted
W
in a positive way.

Menarche
 enarche is the beginning of menstrual cycle or first menstrual bleeding in female, which is considered
M
the central event of female puberty.
 fter the onset of menarche female experiences many Physioloqical and anatomical changes like
A
increase body mass, secretion of estrogen, gain in height, widening of pelvic region etc.
I t occurs between 12 to 14 years of age. It varries due to biological, genetical, environmental and nutrition
factors.
 omen with delayed menarche may get more success in some sports like gymnastics. Those who have
W
early menarche may have advantage in sports like swimming and rowing.

Menstrual Dysfunction
I t is a disorder or irregular condition of women’s menstrual cycle. It also can defined as abnormal bleeding
during menstrual cycle. Normal cycle varies from 21 to 35 days. This irregularities are generally higher
in athletes then non-athletic women.
 uring the period of menarche and menstrual dysfunction female can participate in moderate physical
D
activities without any complications.
 eavy training should be done with special care of personal cleanliness and hygiene factors. If
H
complications arise then women can consult with gynecologist

Female Athlete Triad

I t is the syndrome of female which includes Osteoporosis. Amenorrhea and Eating disorders. which is
known as Traid. These traid can be serious with lifelong health consequences.

41 Physical Education – XII

 he symptoms of traid are fatigue, low body weight then required, frequent injuries, loss of fitness, low
T
self esteem, cessation of menstruation, etc

Osteoporosis
It is weakening of bone due to loss of bone mineral density. Low level of estrogen and poor nutrition
especially lower calcium intake lead to Osteoporosis.
Causes
 Insufficient calcium and vitamin D in diet
 Hormone level decrease
 Menstrual dysfunction for more than six months
 Eating disorders like anorexia and bulimia.

Amenorrhea
Amenorrhea is the absence of menstruation cycle. It is often defined as missing one or more
menstrual periods.
Amenorrhea also refers to the absence of menstruation in someone who has not had a period by age 15.
Causes
Main causes of primary amenorrhea relate to hormone levels although anatomical problems also c a n
cause amenorrhea.

Eating Disorder
Many girls or women tries to loose weight by unethical way in order to improve their performance or
look good, which leads to serious health problems.
There are two types of eating disorders.

Anorexia Nervosa
I t is an eating disorder which causes people to obsess about weight and
what they eat. Anorexia is characterized by a distorted body structure,
with an unwanted fear of being overweight.
People trying to maintain a below-normal weight through starvation or
too much exercise.
Bulimia Nervosa
I n this disorder female athletes eat excessive amount of food and vomit
intentionally in order to not gaining weight.
I t is a serious eating disorder marked by bingeing. Bulimia is a potentially
life-threatening eating disorder.
 eople take dangerous steps to avoid weight gain like vomiting (purging)
P
excessive exercising or fasting.
Physical Education – XII 42
I. Objective Type Questions (1 Mark)

A. Choose the correct answer (MCQs)

1. Which postural deformity is caused due to the deficiency of vitamin D, calcium and phosphorus?
(a) Knock-knees (b) Bow legs (c) Flat foot (d) Both (a) and (b)
2. Which of the following is not the corrective measure for round shoulders?
(a) Hanging on wall bars (b) Dhanurasana
(c) Chakrasana (d) Picking objects with toes
3. Scoliosis is a postural deformity related with:  (CBSE 2020)
(a) Foot (b) Leg
(c) Vertebral column. (d) Hand
4. Menarche is defined as the:  (CBSE 2020)
(a) Ending of menstrual period in women
(b) Beginning of menstrual period in women
(c) Time of pregnancy
(d) Beginning of pregnancy
5. The symptom of amenorrhoea is absence of menses:
(a) for 24 days
(b) for 1 month
(c) for 3 months
(d) after attaining the age of 40-45 years
6. In which type of anorexia, an individual loses its weight by taking laxatives or diuretics?
(a) Purging type (c) Non-purging type
(b) Restricting type (d) Bulimia nervosa
7. Which of the following statements is correct?
(a) Binge eating means eating too less.
(b) Anorexia nervosa may cause menstruation to stop.
(c) Frequent feeling of thirst occurs in purging anorexia.
(d) Anorexia nervosa may lead to high blood pressure.

43 Physical Education – XII

 8. In female athletes, the correct cause of osteoporosis is:
(a) Menarche
(b) High blood pressure
(c) Lack of calcium and vitamin D
(d) Excessive exercise
9. Female athlete triad is a syndrome characterised by:
(a) Osteoporosis (b) Amenorrhoea
(c) Eating disorder (d) All of these
10. Which of the following statements correctly defines scoliosis?
(a) A
 defect in which a single lateral curve extends through the whole length of spine.
stretched.
(b) A defect in which spinal muscles of upper portion are weak and
(c) A defect in which knees are wide apart from each other even though ankles are together.
(d) A defect in which the alignment of ears and shoulder is not proper.
11. During menstrual cycle, sports performance of a woman athlete:
(a) Improves drastically
(b) Decreases drastically
(c) Doesn’t have any significant effect
(d) None of these
12. Which of the following is not a spinal curvature deformity?  (CBSE Sample Paper 2020)
(a) Kyphosis (b) Scoliosis (c) Lordosis (d) Flat foot
13. Gomukhasana and Padmasana are performed to correct which postural deformity?
 (CBSE Sample Paper 2020)
(a) Flat foot (b) Scoliosis (c) Knock-knees (d) Bow Legs
14. Children (3-11) years should not do:
(a) Weight training (b) Swimming (c) Cycling (d) Running
15. People of old age (65 years and above) should do:
(a) Fast running (b) Brisk walking
(c) High intensity aerobics (d) All of these

Physical Education – XII 44

 16. Female athlete triad is characterised by:
(a) Typhoid, osteoporosis and amenorrhoea.
(b) Menstrual dysfunction, eating disorders and osteoporosis
(c) Osteoporosis, amenorrhoea and eating disorders
(d) All of these
17. If the mensturation cycle does not begin at puberty, the condition is called _____________.
 (CBSE Sample Paper 2023-24)
(a) Primary Amenorrhea (b) Secondary Amenorrhea
(c) Oligomenorrhea (d) Dysmenorrhea
18. Kyphosis is also known as _____________. (CBSE Sample Paper 2023-24)
(a) Hallow Back (b) Hunch Back
(c) Curve Back (d) Both (a) and (b)

B. State True (T) or False (F):

1. Osteoporosis is considered to be a bone-related disorder.
2. Round shoulders is a postural defect in which alignment of foot and shoulder is not correct.
3. The main cause of bowed legs deformity is deficiency of vitamin D.
4. Beam hanging exercise can help in correcting Kyphosis-Lordosis.
5. Dhanurasana and Chakrasana are good asanas to cure round shoulders.
6. Anorexia nervosa may cause menstruation to stop.
7. Lack of calcium and vitamin D causes osteoporosis.
8. The period from birth to two years is called early childhood.
9. The period from three to eleven years is called childhood.

C. Give answer in one word:

1.  ame the postural deformity in which shoulders are bent forward and head and chin pokes
N
outward.
2. In which postural deformity abdomen of an individual bulges out?
3. In which postural deformity, the spine of an individual is bent in ‘C’ or ‘S’ shape?
4. Name the activity performed in water as a measure to correct postural deformity related to spine.
5. Which postural deformity is corrected by horse riding?
6. Name the postural deformity for which special type of shoes are recommended to correct it.

45 Physical Education – XII

D. Case/Source Based Questions:
1.  uring the annual medical check-up at school, Rohit was found to have three postural
D
deformities- flat foot, knock-knees and lordosis. He was advised to practice some exercises
that may help in curing these deformities.
Based on the above case, answer the following questions:
(i) Which of the following is the corrective exercise for flat foot?
(a) Walking on heels and toes (b) Horse riding
(c) Swimming (d) Gymnastics
(ii) This is a corrective exercise for knock-knee.
(a) Swimming (b) Horse riding (c) Running (d) Jumping
(iii) All are the corrective exercises for lordosis, except
(a) person should lie down on floor on his back and pull knees towards chest.
(b) person should bend forward while sitting on a table.
(c) person should pick up objects with toes or practice toe curls.
(d) person should practice breathing exercises.

E. Assertion-Reason Type Questions:

1.  or question numbers (i) and (v), two statements are given-one labelled Assertion (A) and the
F
other labelled Reason (R). Select the correct answer to these questions from the codes (a), (b),
(c) and (d) as given below:
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true but (R) is not the correct explanation of (A).
(c) (A) is true but (R) is false.
(d) (A) is false but (R) is true.
(i) Assertion (A): Osteoporosis is characterised by decrease in density of bones and improper
bone formation.
Reason (R): Bones become fragile and porous due to lack of calcium in osteoporosis.
(ii) Assertion (A): Anorexia nervosa is a disorder associated with the sub- conscious desire to
remain slim.
Reason (R): Anorexia nervosa is a psychological eating disorder.
(iii) A
 ssertion (A): Round shoulder is a postural defect in which the alignment of ears and shoul-
ders is not proper.

Reason (R): Gomukhasana and padmasana are the recommended asanas for curing round
shoulders.
Physical Education – XII 46
 (iv) A
 ssertion (A): Kyphosis is a postural defect in which there is an increased curvature of dorsal
or chest region.

Reason (R): Defective vision, a cause of Kyphosis, may lead to habit of learning forward
while reading.
(v) Assertion (A): Scoliosis is a postural defect in which spine is curved laterally.

Reason (R): Scoliosis can be corrected by extension, rotation and sideward flexion of the
spine.

F. Other Questions
1. (i) Identify the postural deformity given below and write the names in the provided space.

(a) __________ (b) __________

(c) __________ (d) __________

(ii) Identify the postural deformity given below and write the names in the provided space.

(a) __________ (b) __________

(c) __________ (d) __________

2. (i)  raw a flow chart on different stages of growth and development of children. Enlist the
D
different exercises recommended at each stage.
(ii) C
 reate a flow chart on common postural deformities enlisting their causes and corrective mea-
sures.

47 Physical Education – XII

 Answer Key
A. 1. (d) 2. (d) 3. (c) 4. (b) 5. (c) 6. (a) 7. (b) 8. (c)
9. (d) 10. (a) 11. (c) 12. (d) 13. (c) 14. (a) 15. (b) 16. (c)
17. (a) 18. (b)
B. 1. T 2. F 3. T 4. F 5. T 6. T 7. T 8. F
9. T
C. 1. Round shoulders 2. Lordosis 3. Scoliosis
4. Swimming 5. Knock-knees 6. Flat foot
D. 1. (i) (a) (ii) (b) (iii) (c)
E. 1. (i) (a) (ii) (b) (iii) (c) (iv) (a) (v) (b)
F. 1. (i) (b) Bowleg (b) Scoliosis (c) Kyphosis
(d) Knock-knees
(ii) (a) Flat foot (b) Lordosis (c) Round shoulder
(d) Kyphosis-Lordosis

II. SHORT ANSWER QUESTIONS 1 (2 Marks)

1. State the different types of postural deformities.
2. Suggest corrective exercises for flat foot. (Delhi 2012, CBSE Sample Paper 2020)
3. What is scoliosis? Mention any two corrective exercises for it.  (CBSE Sample Paper 2016)
4. What are the differences between menarche and amenorrhoea?
5. What is meant by Female Athlete triad? Name any four common symptoms of it.
6. How will you differentiate between anorexia nervosa and bulimia nervosa?
7. Enlist the corrective measures for bow legs.
8. Suggest five exercises as corrective measures for round shoulders. (Delhi 2014)
9. Write a short note on effect of mensturation on sports participation.

III. SHORT ANSWER QUESTIONS II  (3 Marks)

1. Explain briefly the knock knees deformity.
2.  hat are round shoulders? Mention the causes and any four corrective measures for round
W
shoulders.
3. How can physical activities be corrective measures for common postural deformities? (AI 2011)
4. Personality and posture are the two opposite sides of the same coin. Comment.
 (CBSE Sample Paper 2017)

Physical Education – XII 48

 5.  nlist the spinal postural deformities. Explain the causes of Kyphosis and the precautions to
E
avoid it.  (CBSE Sample Paper 2017)
6. Write briefly about the prevention and management of “anorexia.” (AI 2018)
7.  hat is kyphosis-lordosis? What is the main cause and what corrective measures are required
W
to correct it?
8.  hat is lordosis? What is the main cause of lordosis and what remedial measures are taken to
W
minimise it?
9. Explain the causes and corrective measures of any one postural deformity.
10. What are the main causes of scoliosis?
11. What is flat foot postural deformity? Explain its causes and preventive measures.
12. Write in brief the corrective measures of Bow Leg, Knock knee and flat foot.
 (CBSE Sample Paper 2023-24)
13. W
 hat do you understand by Round Shoulder deformity? Suggest any four corrective measures
for round shoulder. (Delhi 2022-23)

IV. LONG ANSWER QUESTIONS (5 Marks)

1.  rite short notes on any two of the following indicating the causes and corrective or remedial
W
measures of the concerned deformity:
(i) Flat foot (ii) Knock knees (iii) Bow legs (Delhi 2017)
2. Explain the causes of any five postural deformities in detail. (CBSE Sample Paper 2018)
3. Write about ‘female athlete triad’ in detail. (Delhi 2016)
4. What is osteoporosis? Describe factors which causes osteoporosis among women athletes.
 (Delhi 2017)
5. What is menstrual dysfunction? Explain any four disorders related to menstrual dysfunction.
6. How can bulimia nervosa be prevented and cured?
7. Explain physical and physiological benefits of women’s participation in sports.

49 Physical Education – XII

 Yoga As Preventive Measure
3 For Lifestyle Diseases
Learning Objectives
• Yoga Asanas As Preventive Measures • Asthma
• Benefits of Yoga Asanas • Hypertension
• Obesity • Back Pain
• Diabetes

Yoga and Lifestyle are interrelated. If you do yoga regularly, then you can lead a good lifestyle. Asanas
are the third step of eight elements after Yama and Niyam. Asanas are slow stretto activities in which
holding body postures brings stability to the body and poise to mind.
Yoga Aasans are categorized into three parts
 Cultural Asana: For overall body fitness
 Meditative and Relaxative Asana: For improving mental activities
 Therapeutic Asana: For curing various health problems
These Asanas are performed in standing, sitting, lying, or inverted postures. The warming yoga is
performed with Surya Namaskar
 oga Asanas are slow stretching activities in which heart rate, breathing rate, and body temperature
Y
remain normal. The effects of Asanas are internally felt and not observable.

Yoga Asanas As Preventive Measures

 oga Asanas have great curative, preventive, and therapeutic effects. Asanas can cure and prevent many
Y
chronic health problems, such as:
  keletal or Ortho-related problems: Asanas can prevent and cure many ortho-related problems
S
such as Kyphosis, Round Shoulder, Lordosis, Scoliosis, Knock knees, Bow legs, Flat foot, and
Neck Spondylitis
  igestion-related: Asanas can prevent and cure many digestive-related health problems e.g.,
D
diabetes, obesity, underweight, constipation, food intolerance, gastric problem, and many more.
  oncentration-related problems: Asanas prevent and cure stress and tension, control anxiety,
C
stabilize mind and improve memory.
 I mmunity-related problems: Asanas can improve immunity to a great extent, thus prevent cold,
cough, viral infection, communicable diseases, asthma, etc.

Physical Education – XII 50

 Cardiac-related: It also prevents coronary artery disease, heart attack, congestive heart failure,
varied blood pressure
 Nerve-related: It prevents Paralysis, Sciatica, Parkinson, weak muscle cramps.

Benefits of Yoga Asanas

 Improves physical and mental abilities to a great extent
 Increases concentration and controls behavior
 Our bones and Joints become strong
 Increase blood circulation
 Respiratory organs become strong and efficient
 Efficiency of a digestive system increases
 Nervous system gets strengthened
 Glandular activity is stimulated and regulated properly Efficiency of excretory system enhances
 Immune system gets strengthened
 Improves cardiovascular system

Control over sense organs

 It gives relaxation from stress and tensions
 It develops good posture
 It removes ortho problems
 It prevents premature aging

Obesity
 besity is a condition in which excess body fat has accumulated to the point that it may have a negative
O
effect on health. The excess fat of the body gets deposited under the skin, especially in areas like the
abdomen, chest, shoulder, buttocks, and legs.
 besity increases the likelihood of various diseases and can be a result of genetic or environmental
O
factors, or a combination of both. One needs to be aware of the potential risks due to their weight.
I n today's world, where nearly everyone is overweight, obesity is becoming more commonplace. Obesity
leads to many health problems. Yoga asanas can cure these problems by increasing physical activity and
controlling glandular function.
Asanas that prevent obesity are as follows:

51 Physical Education – XII

Tadasana (Tree Pose)
  rocedure: Stand upright, keeping a distance of 2 inches between your
P
feet. Inhale and lift your hands above the head. Also, lift your heels off the
ground, balancing your entire body weight on your toes.
 Benefits: Improves posture, increases height, strengthens thighs and ankles,
promotes body awareness, enhances focus, and concentration.
  ontraindications: Avoid Tadasana if you are experiencing headaches,
C
have high blood pressure, or are pregnant.

Katichakrasana (Standing Spinal Twist)

  rocedure: Stand with feet hip-width apart, place hands on your waist.
P
Now, take a deep breath while raising your arms to shoulder level and twist
your upper body to one side. Repeat on the other side.
 Benefits: Stimulates the spine, improves flexibility in the back, and massages
abdominal organs for better digestion.
  ontraindications: Avoid if you have severe back problems, recent
C
abdominal surgery, or hernia.

Pavanmuktasana (Wind-Relieving Pose)

  rocedure: Lie on your back bring one knee towards your
P
chest and hug it with both hands. Repeat with the other
knee.
 Benefits: It relieves gas and bloating, massages abdominal
organs, and strengthens the lower back.
  ontraindications: Avoid if you have recent abdominal
C
surgery or intestinal issues.

Matsyasana (Fish Pose)

  rocedure: Lie on your back, arch your chest upwards,
P
and rest the crown of your head on the floor. Place hands
under your hips for support.
 Benefits: Stretches the chest and neck, stimulates the throat
chakra, and improves respiratory function.
  ontraindications: Avoid if you have neck or back
C
injuries. Use caution if you have high blood pressure or a
migraine

Physical Education – XII 52

Halasana (Plow Pose)
  rocedure: Lie on your back, lift your legs overhead, and lower
P
them behind your head towards the floor. Support your back with
your hands.
 Benefits: Stretches the spine, shoulders, and hamstrings, and
stimulates the thyroid gland.
  ontraindications: Avoid if you have neck or back injuries, high
C
blood pressure, or during menstruation.

Paschimottanasana (Seated Forward Bend)

  rocedure: Sit with legs extended, bend forward, reach towards
P
your toes, and lengthen your spine.
 Benefits: Stretches the entire back of the body, stimulates abdominal
organs, and calms the mind.
  ontraindications: Avoid if you have back injuries, pregnancy, or
C
herniated discs.

Ardha-Matsyendrasana (Half Lord of the Fishes Pose)

  rocedure: Sit with one leg bent, place the foot on the opposite side of
P
the knee, twist your torso, and hold the knee with the opposite hand.
 Benefits: Increases spine flexibility, stimulates abdominal organs,
and improves digestion.
 Contraindications: Avoid if you have back or spinal injuries.

Dhanurasana (Bow Pose)

 Procedure: Lie on your stomach, bend your knees, and lift your
chest and legs by holding your ankles.
 
Benefits: Stretches the entire front body, strengthens the back
muscles, and stimulates the organs in the abdomen
 Contraindications: Avoid if you have back or spinal injuries.

Ushtrasana (Camel Pose)

  rocedure: Kneel, arch back, reach and hold the heels, tilt the head
P
back hold, and return.
 Benefits: Stretches front body, improves posture, aids digestion,
and opens chest.
  ontraindications: Avoid with neck/back injuries, high/low blood
C
pressure or heart/respiratory issues.
53 Physical Education – XII
Suryabedhan Pranayama (Right Nostril Breathing)
 Procedure: Sit comfortably, close the left nostril, and inhale
through the right nostril, close right, and exhale left.
 Benefits: lncreases alertness, balances the nervous system,
improves digestion, and enhances mental clarity.
 Contraindications: Avoid severe respiratory issues, dizziness, or
discomfort. Practice mindfully.

Diabetes
Diabetes develops when our body's cells fail to use the sugar that accumulates in our bloodstream.
Diabetes is a disease in which the body is unable to produce insulin, the hormone that regulates blood
sugar levels. This can lead to increased sugar levels in the blood, which can affect organs, causing
blindness, kidney failure, cardiovascular disease, and impotence.
There are three main types of diabetes:
Type 1 diabetes results from an autoimmune disorder.
Type 2 diabetes develops when insulin resistance occurs.
Type 3 gestational diabetes occurs only during pregnancy.
Insulin is a hormone that your body produces to help make glucose from your food. Insulin helps carry
the glucose from the blood into muscle, fat, and liver cells.
I t also keeps sugar from building up in your bloodstream. When you have a lot of insulin in your system,
it means that these cells are absorbing more glucose from your blood than they would normally do.

Katichakrasana (Standing Spinal Twist)

  rocedure: Stand with feet hip-width apart, twist your upper body to one
P
side, and gaze over the shoulder. Repeat on the other side.
 Benefits: Stimulates the spine, improves flexibility in the back, and massages
abdominal organs for better digestion.
  ontraindications: Avoid with severe back problems, recent abdominal
C
surgery, or hernia.

Pavanmuktasana (Wind-Relieving Pose)

  rocedure: Lie on your back hug one knee towards your chest and
P
hug it with both hands. Repeat with the other knee.
  enefits: Relieves gas and bloating, massages abdominal organs,
B
and strengthens the lower back.
  ontraindications: Avoid with recent abdominal surgery or
C
intestinal issues.

Physical Education – XII 54

Bhujangasana (Cobra Pose)
 Procedure: Lie on your stomach, place palms beside your
shoulders, and lift your upper body while keeping your hips on
the floor.
 Benefits: Strengthens the back muscles, opens the chest, and
improves spine flexibility.
 Contraindications: Avoid back injuries or pregnancy. Use
caution if you have carpal tunnel syndrome.

Shalabhasana (Locust Pose)

  rocedure: Lie on your stomach, lift legs and upper body off the
P
floor, keeping arms stretched forward or beside the body.
  enefits: Strengthens the back, buttocks, and legs and improves
B
posture.
  ontraindications: Avoid back injuries, herniated discs, or
C
during pregnancy.

Dhanurasana (Bow Pose)

 Procedure: Lie on your stomach, bend your knees, and lift your
chest and legs by holding your ankles.
 Benefits: Stretches the entire front body, strengthens the back
muscles, and stimulates the organs in the abdomen
 Contraindications: Avoid if you have back or spinal injuries.

Supta-vajrasana (Reclined Thunderbolt Pose)

 Procedure: Kneel bends backward and lowers your upper body
onto the floor while keeping your thighs vertical.
 Benefits: Stretches thighs and abdomen, improves digestion and
opens the chest.
 Contraindications: Avoid knee, back, or ankle injuries, and if
you have difficulty kneeling.

Pachimottanasana (Seated Forward Bend)

 Procedure: Sit with legs extended, bend forward, reach towards
your toes, and lengthen your spine.
 Benefits: Stretches the entire back of the body, stimulates
abdominal organs, and calms the mind.
 Contraindications: Avoid if you have back injuries, pregnancy,
or herniated discs.
55 Physical Education – XII
Ardha-Matsyendrasana (Half Lord of the Fishes Pose)
 Procedure: Sit with one leg bent, place the foot on the opposite
side of the knee, twist your torso, and hold the knee with the
opposite hand.
 Benefits: Increases spine flexibility, stimulates abdominal organs,
and improves digestion.
 Contraindications: Avoid if you have back or spinal injuries.

Mandukasana
  rocedure: Start in Child's Pose, then stretch arms forward and
P
lift hips off the heels.
  enefits: Stretches thighs, groins, and abdomen, and improves
B
digestion.
 Contraindications: Avoid if you have knee or hip injuries.

Gomukasana (Cow Face Pose)

 Procedure: Sit with legs crossed, stack one knee on top of the
other, and bring opposite arms behind your back to interlace
fingers.
 Benefits: Stretches hips, shoulders, and chest, and improves
posture.
 Contraindications: Avoid if you have shoulder or knee injuries.

Yogmudra
  rocedure: Sit with legs crossed, interlock fingers behind the
P
back, and bend forward, bringing the hands over the head.
  enefits: Stretches the entire spine, shoulders, and arms, also
B
improves digestion.
 Contraindications: Avoid severe back or shoulder issues.

Ushtrasana (Camel Pose)

  rocedure: Kneel, arch back, reach and hold the heels, tilt the
P
head back hold, and return.
  enefits: Stretches front body, improves posture, aids digestion,
B
and opens chest.
  ontraindications: Avoid with neck/back injuries, high/low
C
blood pressure or heart/respiratory issues.

Physical Education – XII 56

Kapalabhati (Skull-Shining Breath)
  rocedure: Sit with a straight spine and forcefully exhale through
P
the nose while pulling the belly in a passive inhale.
  enefits: Cleanses the respiratory system, invigorates the mind,
B
and improves lung capacity.
  ontraindications: Avoid respiratory issues, hypertension, or
C
pregnancy. Practice with caution if you have any abdominal or
heart conditions.

Asthma
 sthma is an inflammatory respiratory disease. It is characterized by
A
episodes of wheezing, chest tightness, and shortness of breath. These
episodes often develop either spontaneously or after exposure to
irritants such as tobacco smoke, dust mites, or pollen.
 uring an asthma, attack the lining cells in the lungs release a substance
D
that causes inflammation and allergies, which leads to changes in
airway smooth muscle tone and the bronchial tubes become more narrow. Asthma affects people of all
ages, most often starting during childhood. People must do regular yoga to cure asthma.
 oga therapy is the most preferred natural remedy for asthma, as it is effective and has no side effects.
Y
Asanas that prevents asthma are as follows:

Tadasana (Tree Pose)

  rocedure: Stand upright, keeping a distance of 2 inches between your
P
feet. Inhale and lift your hands above the head. Also, lift your heels off the
ground, balancing your entire body weight on your toes.
  enefits: Improves posture, increases height, strengthens thighs and ankles,
B
promotes body awareness, enhances focus, and concentration.
  ontraindications: Avoid Tadasana if you are experiencing headaches,
C
have high blood pressure, or are pregnant.

Urdhva Hastottanasana (Raised Hands Pose)

  rocedure: Stand with feet together, raise arms overhead,
P
interlock fingers, and stretch upward.
  enefits: Stretches the entire body, improves lung capacity, and
B
increases energy levels.
 Contraindications: Avoid if you have shoulder or neck injuries.

57 Physical Education – XII

Uttan Mandukasana
  rocedure: Start in Child's Pose, then stretch arms forward and
P
lift hips off the heels.
  enefits: Stretches thighs, groins, and abdomen, and improves
B
digestion.
 Contraindications: Avoid if you have knee or hip injuries.

Bhujangasana (Cobra Pose)

  rocedure: Lie on your stomach, place palms beside your
P
shoulders, and lift your upper body while keeping your hips on
the floor.
  enefits: Strengthens the back muscles, opens the chest, and
B
improves spine flexibility.
  ontraindications: Avoid back injuries or pregnancy. Use
C
caution if you have carpal tunnel syndrome.

Dhanurasana (Bow Pose)

  rocedure: Lie on your stomach, bend your knees, and lift your
P
chest and legs by holding your ankles.
  enefits: Stretches the entire front body, strengthens the back
B
muscles, and stimulates the organs in the abdomen
 Contraindications: Avoid if you have back or spinal injuries.

Ushtrasana (Camel Pose)

  rocedure: Kneel, arch back, reach and hold the heels, tilt the
P
head back hold, and return.
  enefits: Stretches front body, improves posture, aids digestion,
B
and opens chest.
  ontraindications: Avoid with neck/back injuries, high/low
C
blood pressure or heart/respiratory issues.

Vakrasana (Half-Spinal Twist Pose)

  rocedure: Sit with legs extended, bend one knee, place the foot
P
outside the opposite knee, and twist your torso.
  enefits: Increases spine flexibility, massages abdominal organs,
B
and aids digestion.
  ontraindications: Avoid if you have severe back problems,
C
recent abdominal surgery, or hernia.
Physical Education – XII 58
Kapalabhati (Skull-Shining Breath)
  rocedure: Sit with a straight spine and forcefully exhale through
P
the nose while pulling the belly in a passive inhale.
  enefits: Cleanses the respiratory system, invigorates the mind,
B
and improves lung capacity.
  ontraindications: Avoid respiratory issues, hypertension, or
C
pregnancy. Practice with caution if you have any abdominal or
heart conditions.

Gomukasana (Cow Face Pose)

 Procedure: Sit with legs crossed, stack one knee on top of the
other, and bring opposite arms behind your back to interlace
fingers.
  enefits: Stretches hips, shoulders, and chest, and improves
B
posture.
 Contraindications: Avoid if you have shoulder or knee injuries.

Matsyasana (Fish Pose)

  rocedure: Lie on your back, arch your chest upwards, and rest
P
the crown of your head on the floor. Place hands under your hips
for support.
  enefits: Stretches the chest and neck, stimulates the throat
B
chakra, and improves respiratory function.
  ontraindications: Avoid if you have neck or back injuries. Use
C
caution if you have high blood pressure or a migraine.

Anuloma-Viloma (Alternate Nostril Breathing)

  rocedure: Sit comfortably, close one nostril
P
with your thumb, inhale through the other
nostril, then close it with your ring finger and
exhale through the opposite nostril.
  enefits: Balances the flow of energy, calms
B
the mind, and reduces stress and anxiety.
  ontraindications: There are no major
C
contraindications, but if you have any
respiratory issues, practice gently.

59 Physical Education – XII

Hypertension
 person has hypertension when their blood pressure is more than 140/90. This condition can affect
A
the arteries, valves, and other parts of the circulatory system. It's common at any age, but it is most
commonly found in adults aged 30 to 60 years old or those who are obese.
Hypertension can also be a risk factor for heart disease, stroke, kidney damage, and other diseases.
Many people have mild high blood pressure, while some people have severe high blood pressure.

Tadasana (Tree Pose)

  rocedure: Stand upright, keeping a distance of 2 inches between your
P
feet. Inhale and lift your hands above the head. Also, lift your heels off the
ground, balancing your entire body weight on your toes.
  enefits: Improves posture, increases height, strengthens thighs and ankles,
B
promotes body awareness, enhances focus, and concentration.
  ontraindications: Avoid Tadasana if you are experiencing headaches,
C
have high blood pressure, or are pregnant.

Urdhva Hastottanasana (Raised Hands Pose)

 Procedure: Stand with feet together, raise arms overhead,
interlock fingers, and stretch upward.
  enefits: Stretches the entire body, improves lung capacity, and
B
increases energy levels.
 Contraindications: Avoid if you have shoulder or neck injuries.

Uttan Mandukasana
  rocedure: Start in Child's Pose, then stretch arms forward and
P
lift hips off the heels.
  enefits: Stretches thighs, groins, and abdomen, and improves
B
digestion.
 Contraindications: Avoid if you have knee or hip injuries.

Bhujangasana (Cobra Pose)

 Procedure: Lie on your stomach, place palms beside your
shoulders, and lift your upper body while keeping your hips on
the floor.
 Benefits: Strengthens the back muscles, opens the chest, and
improves spine flexibility.
 Contraindications: Avoid back injuries or pregnancy. Use
caution if you have carpal tunnel syndrome.

Physical Education – XII 60

Dhanurasana (Bow Pose)
 Procedure: Lie on your stomach, bend your knees, and lift your
chest and legs by holding your ankles.
 Benefits: Stretches the entire front body, strengthens the back
muscles, and stimulates the organs in the abdomen.
 Contraindications: Avoid if you have back or spinal injuries.

Ushtrasana (Camel Pose)

 Procedure: Kneel, arch back, reach and hold the heels, tilt the
head back hold, and return.
 Benefits: Stretches front body, improves posture, aids digestion,
and opens chest.
 Contraindications: Avoid with neck/back injuries, high/low
blood pressure or heart/respiratory issues.

Vakrasana (Half Spinal Twist Pose)

 Procedure: Sit with legs extended, bend one knee, place the foot
outside the opposite knee, and twist your torso.
 Benefits: Increases spine flexibility, massages abdominal organs,
and aids digestion.
 Contraindications: Avoid if you have severe back problems,
recent abdominal surgery, or hernia.

Kapalbhati (Skull-Shining Breath)

 Procedure: Sit with a straight spine and forcefully exhale through
the nose while pulling the belly in a passive inhale.
 Benefits: Cleanses the respiratory system, invigorates the mind,
and improves lung capacity.
 Contraindications: Avoid respiratory issues, hypertension, or
pregnancy. Practice with caution if you have any abdominal or
heart conditions.

Gomukhasana (Cow Face Pose)

 Procedure: Sit with legs crossed, stack one knee on top of the
other, and bring opposite arms behind your back to interlace
fingers.
 Benefits: Stretches hips, shoulders, and chest, and improves posture.
 Contraindications: Avoid if you have shoulder or knee injuries.

61 Physical Education – XII

Matsyasana (Fish Pose)
  rocedure: Lie on your back, arch your chest upwards, and rest
P
the crown of your head on the floor. Place hands under your hips
for support.
  enefits: Stretches the chest and neck, stimulates the throat
B
chakra, and improves respiratory function.
  ontraindications: Avoid if you have neck or back injuries. Use
C
caution if you have high blood pressure or a migraine.

Anuloma-Viloma (Alternate Nostril Breathing)

  rocedure: Sit comfortably, close one nostril with your thumb,
P
inhale through the other nostril, then close it with your ring finger
and exhale through the opposite nostril.
 Benefits: Balances the flow of energy, calms the mind, and
reduces stress and anxiety.
 Contraindications: There are no major contraindications, but if
you have any respiratory issues, practice gently.

Back Pain
 ack pain can be discomforting and debilitating.
B
It can result from an iinjury, activity, or some
medical condition. Back pain can affect people
of all ages and for various reasons.
 s people get older, chances of developing
A
lower back pain increase due to various factors
such as previous occupation or degenerative
disc disease.
 ower back pain may be linked to the bony
L
lumbar spine, discs between the vertebrae,
ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic
internal organs, and the skin around the lumbar area.
 ack pain can also result from everyday activities or poor posture. Adopting a hunched sitting position
B
when using computers can also result in increased back and shoulder problems over time.
Many yoga asanas are designed to get rid of this very challenging problem.

Physical Education – XII 62

Tadasana (Tree Pose)
  rocedure: Stand upright, keeping a distance of 2 inches between your
P
feet. Inhale and lift your hands above the head. Also, lift your heels off the
ground, balancing your entire body weight on your toes.
 Benefits: Improves posture, increases height, strengthens thighs and ankles,
promotes body awareness, enhances focus, and concentration.
  ontraindications: Avoid Tadasana if you are experiencing headaches,
C
have high blood pressure, or are pregnant.

Urdhva Hastottanasana (Raised Hands Pose)

  rocedure: Stand with feet together, raise arms overhead,
P
interlock fingers, and stretch upward.
 Benefits: Stretches the entire body, improves lung capacity, and
increases energy levels.
 Contraindications: Avoid if you have shoulder or neck injuries.

Ardha Chakrasana (Half Wheel Pose)

  rocedure: Stand with feet hip-width apart, place hands on your
P
lower back, and gently arch your back while looking upward.
 Benefits: Opens the chest and shoulders, improves spine
flexibility, and energises the body
  ontraindications: Avoid back issues, heart conditions, or low
C
blood pressure.

Ushtrasana (Camel Pose)

  rocedure: Kneel, arch back, reach and hold the heels, tilt the
P
head back hold, and return.
 Benefits: Stretches front body, improves posture, aids digestion,
and opens chest.
  ontraindications: Avoid with neck/back injuries, high/low
C
blood pressure or heart/respiratory issues.
Vakrasana (Half Spinal Twist Pose)
 Procedure: Sit with legs extended, bend one knee, place the foot
outside the opposite knee, and twist your torso.
 Benefits: Increases spine flexibility, massages abdominal organs,
and aids digestion.
63 Physical Education – XII
 Contraindications: Avoid if you have severe back problems, recent abdominal surgery, or hernia.

Bhujangasana (Cobra Pose)

  rocedure: Lie on your stomach, place palms beside your
P
shoulders, and lift your upper body while keeping your hips on
the floor.
 Benefits: Strengthens the back muscles, opens the chest, and
improves spine flexibility.
 Contraindications: Avoid back injuries or pregnancy. Use
caution if you have carpal tunnel syndrome.

Gomukasana (Cow Face Pose)

  rocedure: Sit with legs crossed, stack one knee on top of the
P
other, and bring opposite arms behind your back to interlace
fingers.
 Benefits: Stretches hips, shoulders, and chest, and improves
posture.
 Contraindications: Avoid if you have shoulder or knee injuries.

Matsyendraasana (Easy Spinal Twist Pose)

  rocedure: Sit with legs extended, bend one knee and cross it
P
over the other leg then twist your torso to the opposite side.
 Benefits: Enhances spine flexibility, massages abdominal organs,
and stimulates digestion.
  ontraindications: Avoid if you have severe back issues or
C
recent abdominal surgery.

Bhadrasana (Butterfly Pose)

  rocedure: Sit with your legs bent and bring the soles of your
P
feet together and hold your feet with your hands. Gently flip your
knees up and down.
 Benefits: Stretches the inner thighs, stimulates abdominal organs
and improves flexibility in the hips.
 Contraindications: Avoid knee or groin injuries.

Physical Education – XII 64

Makarasana(Crocodile Pose)
  rocedure: Lie on your stomach place one hand on top of
P
the other, rest your head on your arms, and relax.
 Benefits: Relax the body and mind, reduces stress and
releases tension in the back and neck.
  ontraindications: There are no specific contraindications
C
for Makrasana. It is generally safe for everyone.

Anuloma-Viloma (Alternate Nostril Breathing)

  rocedure: Sit comfortably, close one nostril with your thumb,
P
inhale through the other nostril, then close it with your ring finger
and exhale through the opposite nostril.
 Benefits: Balances the flow of energy, calms the mind, and
reduces stress and anxiety.
  ontraindications: There are no major contraindications, but if
C
you have any respiratory issues, practice gently.

I. Objective Type Questions (1 Mark)

A. Choose the correct answer (MCQs)

1. Which of the following Asanas (posture) is not used for obesity?
(a) Katichakrasana (b) Ushtrasana (c) Dhanurasana (d) Gomukhasana
2. Which of these asanas are used to manage diabetes?
(a) Pavanmuktasana (b) Shalabhasana (c) Dhanurasana (d) All of the above
3. A disease of respiratory system is ______________.
(a) Diabetes (b) Hypertension (c) Jaundice (d) Asthma
4. BMI of an obese person is ______________
(a) 19 to 25 (b) Less than 28 (c) Greater than 30 (d) Less than 30
5.  eople dealing with regular blood pressure, chronic ailments like migraine and chronic
P
constipation should not do ______________.
(a) Sitlipranayama (b) Bhramari pranayama
(c) Kapalbhati (d) None of these

65 Physical Education – XII

 6. Which of these is good for people suffering from hypertension?
(a) Salt (b) Caffeine (c) Alcohol (d) Fibrous food
7. If the pancreas is not producing enough insulin, it may lead to: ______________.
(a) Migraine (b) Obesity (c) Diabetes (d) Hypertension
8. Coughing, heavy breathing, chest tightness are the symptoms of ______________.
(a) Asthma (b) Diabetes (c) Obesity (d) Back pain

B. Very Short Answer Type Questions. (1 mark)

1. What is diabetes?
2. Define Tadasana.
3. What is Pavanmuktasana?
4. Write one contraindication related to Shavasana.
5. What do you mean by Shalabhasana?  (CBSE, 2018)
6. Explain two benefits of Ardha Matsyendrasana.  (CBSE, 2019)
7. Write any four asanas which help in hypertension.
8. Why is Gomukhasana named so?
9. Write any two symptoms of asthma.
10. Which asana is good for stomach-related problems?
11. List any three factors which lead to obesity
12. Name the reasons of poor immunity.
13. Define yoga according to Patanjali,
14. Write two benefits of Vakrasana.
15. Write any one contraindication related to Nadi shodhan pranayama.
16. Name any four asana that can prevent back pain and arthritis.
17. Write the names of types of inflammatory and non-inflammatory arthritis.

C. Short Answer Type Questions  (3 marks)

1. List out any four benefits of Shalabhasana and two contraindications.
2. Explain the procedure and benefits of Pavanmuktasana in detail.
3. What are the benefits and contraindications of Paschimottanasana?
4.  hich asanas help reduce obesity? Explain. the procedure and contraindication of any one
W
asana. (CBSE 2019)
5. What is the role of yoga in preventing lifestyle diseases?  (CBSE 2019)

Physical Education – XII 66

 6. Explain the procedure and advantages of Bhujangasana. (CBSE 2019)
7. Explain the procedure of Vajrasana.
8. Describe the procedure, benefits and contraindications of Ardh Matsyendrasana.
9. What are the benefits and contraindications of Makarasana?
10. List out the benefits of Matsyasana.
11. G
 omukhasana and Ushtrasana play an important role to cure one of the lifestyle diseases
“Asthma”. Write in detail.
12. Explain the dietary and yogic management of back pain and arthritis.
13. What are the causes and symptoms of back pain?
14. What are the benefits and contraindications of Bhadrasana?

D. Long Answer Type Questions  (5 marks)

1.  escribe the procedure for performing Gomukhasana along with its benefits and
D
contraindications.  (CBSE SP, 2020)
2. Explain the method to prevent Asthma. (CBSE SP, 2018-19)
3.  escribe the procedure for performing Shalabhasana along with its benefits and
D
contraindications.  (CBSE SP, 2020-19)
4. Write the procedure, benefits and contraindications of the following asanas:
(a) Paschimottanasana (b) Vakarasana
5. List out the symptoms and causes of diabetes.
6. Briefly explain the different advantages of practising asanas.
7.  hat are the causes of back pain? Explain the procedure, benefits and contraindications of any
W
two asanas recommended to cure back pain. (CBSE, 2018)
8. Write a note on types of arthritis.

E. Applying
1.  person often falls sick. What should he/she do to protect him/her from being prone to
A
sickness? Suggest a few ways.
2.  besity is a modern generation’s very common lifestyle disease. What would your suggest to
O
the people who are suffering from it?

F. Analysing and Evaluating

1. Given picture shows an asana.
(a) Name the asana.
(b) In which life style diseases is it helpful?
(c) What contraindications are associated with it?

67 Physical Education – XII

G. Creating
1. Create a diet chart for a person suffering from diabetes along with some yogasanas.
2.  person is suffering from hypertension. Write the procedure of any asana for him/her and
A
explain how it is related to hypertension?

H. Higher Order Thinking Skills (HOTS)

1. Why eating smaller meals 4-5 times daily is good for health?
2. How does deep breathing help in energy release from the body cells?

I. Value Based Questions

1.  ogita’s mother has asthma. She took her to a nearby yoga centre. After a month, her mother
Y
started feeling better as she could manage her asthma symptoms.
(a) What is asthma and its causes?
(b) List its few symptoms.
(c) Which asanas help in managing asthma?
(d) Write the values shown by Yogita

J. Case Study Based Questions  (Source CBSE)

1.  unjan, a Yoga instructor at XYZ School was consulted by a student of class XI in relation to
G
her over weight. The child wants to do asanas to reduce her weight.
(i) Gunjan has asked the child to practice
(a) Paschimottanasana (b) Gomukhasana (c) Chakrasana (d) Vajrasana
(ii) While practicing this asana child should not be suffering from.
(a) Joint pain (b) High BP (c) Scurvy (d) Constipation
(iii) This asana.
(a) Standing (b) Relaxative (c) Meditative (d) Lying
2.  amya’s mother was suffering from leg and back pain. She has undergone many treatments,
R
but still, she is suffering from the problem. At last, she decided to meet a yoga instructor and
discussed her problem. He prescribed some asanas.
(i) Which of the following is suitable for her mother’s problem?
(a) Vakrasana (b) Shalabhasana
(c) Tadasana (d) Ardh Matsyendrasana
(ii) Which of the following asana helps to prevent obesity?
(a) Vajrasana (b) Chakrasana (c) Sukhasana (d) Matsyasana

Physical Education – XII 68

 (iii) Which among this is a sitting asana?
(a) Ardh Matsyendrasana (b) Trikonasana
(c) Ardha Chakarasana (d) Hastasana

A. ART INTEGRATION
1.  usic and yoga are both considered as parts of altemative medicine. Individually, the two
M
possess extraordinary healing powers. It stands to reason then, that combining music and yoga
together can create limitless possibilities of healing, transformation and peace. Although yoga
can be practiced in silence, its effects can be magnified if it is paired with nice, pleasant music.
 usic improves meditation by calming our volatile thoughts and allowing us to find stillness
M
in the mind which is the goal of meditation. It creates a positive mood. In one way or another,
all of us have experienced being instantly lifted out of a bad mood just by listening to a favor-
ite song. Scientifically speaking, our brain’s electrical signals are strengthened or weakened
depending on our mood. Therefore, altering our brain’s electrical waves through music can
also influence our state of mind and health in general.
 usic enhances movement. When practicing yogasanas, you may find some asanas difficult
M
or challenging. Listening to music transforms yoga into a dance than just mere posture. Tran-
sitioning from one pose to the next feels really good and effortless when itis accompanied
by beautiful music. Keeping the above points in mind, compose music for a Yoga session.
 (CBSE)
2.  ach yogasana delivers a range of benefits to our body. Prepare a power point presentation on
E
the asanas you perform. Ask someone to take your photographs and explain the asanas proper-
ly in your presentation, in terms of procedure, benefits and precautions while practicing them.

B. SEWA (Social Empowerment through Work Education and Action) Activities

1.  olunteer a weekly yoga class in your neighbourhood. Prepare a list of people near your
V
house. Select a convenient place and ask them to join. You can also include your friends and
people of any age group whoever is interested. Convince them of the benefits of regular prac-
tice of yoga.
2.  ost people are suffering from lifestyle diseases nowadays. Prepare a separate group of them,
M
such as asthma group or diabetes group and so on. Conduct special classes of yoga for them.

C. Extension Activities/Projects
1. Talk to some people suffering from Type-1 and Type-2 Diabetes. Ask them to describe
what it is like to live with the problem and demonstrate how they manage it.
Discuss whether they know that yogasanas can manage and help in controlling diabetes.

69 Physical Education – XII

 2. Prepare a project on ‘back pain’ addressing the following questions:
• Structures/body parts related to back pain.
• Reason for back pain.
• Risk factors for developing back pain.
• Its treatment and prevention methods

D. Objective Type and Multiple Type Questions  (1 mark)

I. Fill in the blanks:

1. The yogic practices stretch the body in a way that the body becomes ___________.
2. The ___________ leads to a breakdown in the body’s ability to defend itself against germs.
3 Complete breathing helps us to think more clearly by supplying more ___________.
4. Insulin-resistance and hypothyroidism are contributors to ___________.
5. ___________ increases the height and overall growth of the body by stretching the muscles.
6. ___________ comprises the pose like dead body.
7. _ __________ usually affects older adults, it can develop in men, women and children of any
age.
8. Arthritis is an inflammation of the ___________ that can cause debilitating joint pain.
9. Rheumatoid arthritis, gout and psoriatic arthritis are the most common forms of ___________.
10. ___________ means Gracious Yoga.

II. Write true False:

1. The pancreas does not produce insulin in case of type-l diabetes ___________.
2. Bhujangasana is also called cobra pose asana ___________.
3. Blurred vision occurs in the case of asthma ___________.
4.  besity is now being considered more appropriately by the modern world as a chronic disease
O
___________.
5.  adi Shodhan Pranayama helps to calm and steadies the mind, improves focus and concentration
N
___________.
6.  ain, stiffness, swelling, redness and decreased range of motion are some symptoms of arthritis
P
___________.
7. The chronic back pain affects the quality of life ___________.

Physical Education – XII 70

 Physical Education and Sports
4 for Children with Special Needs
Learning Objectives
• Organizations Promoting Disability Sports • C oncept of inclusion in sports its need and
• Special Olympics implementations
• Paralympics • Advantages of Physical Activities for Children
• Deaflympics with Special Needs
• Concept of Classification and Divisioning in • Strategies To Make Physical Activities
Sports Accessible For Children With Special Needs

Sports for children with special needs (CWSN) and normal children, both are equally important. More
or less every child needs to participate in sports and games for proper growth and development.
Special needs children, are generally not encouraged to take part in sports.
 hereas participating in sports can help boost their self-confidence and relationship-building. It can also
W
improve their fitness and skill. Many children with disabilities do not have equal access to health care,
education and employment opportunities.

Need of Inclusion in Sports, its Need and Implementations

 owadays sports for disabled children are organized officially. Physical education and sports provide
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ample opportunities to disabled children to lead a fruitful and energetic life.

Organizations Promoting Disability Sports

(Special Olympics; Paralympics; Deaflympics)

Special Olympics
 he Special Olympics was founded by Eunice Kennedy Shriver in 1968. The
T
mission of the Special Olympics is to provide year-round sports training and
athletic competition in a variety of Olympic type sports for children and adults
with intellectual disabilities.
I t provides opportunities for athletes to develop their physical fitness,
experience the joy of sportsmanship and participate in sharing gifts, skills,
and friendships with their families, other Special Olympics athletes and the
community.

71 Physical Education – XII

The Special Olympics mission remains as vital today as it was when the movement was founded.
 hese limitations cause a child to develop and learn slowly or differently than a typically developing
T
child.
 ccording to the American Association of Intellectual and Developmental Disabilities, an individual has
A
an intellectual disability if they fall under the following category.
1. IQ is below 70 – 75.
2.  here are significant limitations in two or more adaptive areas (skills that are needed to live, work
T
and play in the community, such as communication or self-care).
3.  he condition manifests itself before the age of 18. Through sports, people with intellectual
T
disabilities discover new strengths and abilities, skills and success. There are as many as 200 million
people with intellectual disabilities around the world.
 pecial Olympics reaches out to these individuals through a wide range of training, competitions, health
S
screenings and fundraising events. These Games also allow people to change their attitudes and support
athletes.
 ports instill confidence, improve health and inspire a sense of competition. In the Special Olympics, the
S
focus is on what these individuals are capable of, so, the attitude shifts from disability to ability.
 ver 30 Olympic-style sports, from gymnastics to soccer to open-water swimming are a part of these
O
Games. These include athletics, badminton, basketball, cricket, horse riding and hockey.
 total of 1,258 Special Olympics Bharat athletes participated in nine World Summer Games and six
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World Winter Games between 1987 and 2019.
 hey have won 444 gold, 508 silver, and 552 bronze medals in the world summer and world winter
T
games winning a total of 1,504 medals.
 oday, the Special Olympics supports over 5 million athletes, 1 million coaches and volunteers, over one
T
lakh (1,00000) tournaments each year, and 32 Olympic-type sports through various programs in more
than 170 countries.

Objectives of Special Olympics

There are more than 200 million people with intellectual disabilities
around the world. The objectives of special olympics are to reach out
to every one of them and their familites as well. Special olympics, thus,
go through a wide range of training, competitions, health screenings and
fund-raising events. Its mission is to provide year-round sports training
and athletic competition in a variety of olympic-type sports for children
and adults with intellectual disabilities, thus helps them to develop
physical fitness, demonstrate courage, experience joy and participate in
sharing.

Physical Education – XII 72

Special Olympics Flame and Motto
The flame of hope is a symbol of the special olympics. It is equivalent in sense to the olympic flame of
the olympic games. It is during a special traditional ceremony in Athens, Greece, in the mondles running
up to the special olympics athletes, the main fundraising vehicle for special olympics.

Special Olympics Motto

The Special olympics motto is 'Let me win, but if I cannot win, let me be brave in the attempt.'

Paralympics
 aralympics are international multi-sport events that were
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initiated for athletes with disabilities like amputations, blindness
and cerebral palsy. Now they are held Every four years.
History: The Paralympics developed after Sir Ludwig Guttmann
organized a sports competition for British World War II veterans
with spinal cord injuries in England in 1948.
 follow-up competition took place in 1952, with athletes from the Netherlands joining British
A
competitors. These games were first held in Rome in 1960.
 he term Paralympics was oficially used only in 1988 during the games held in Seoul, South Korea. This
T
was a summer Paralympics. The winter version of these games was first held in Sweden in 1976.
Categories: Paralympics athletes compete in six different disability groupamputee, cerebral palsy,
visual impairment, spinal cord injuries, intellectual disability, and “les autres” athletes whose disability
does not fit into one of the other categories, including dwarfism).
Opening Ceremony: Like the regular Olympic Games, the Paralympics also start with an opening
ceremony where the host nation plays its national anthem and hoists the nation’s flag.
 hereafter, there is a march past by the participating countries. The formal opening announcement of the
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games is followed by a cultural program as at the regular Olympics.
Governing Body: These games are governed by the lnternational Paralympics Committee, which was
set up in 1989 and is headquartered Bonn in Germany.
Events: This Paralympics organized events such as archery, basketball, swimming, fencing, javelin
throw, shot put, club throwing, snooker, swimming, table tennis and the pentathlon. For more than a
decade, Paralympics were held only for summer sports.
 s of 2016, the Summer Paralympics include 22 sports and 526 medal events and the Winter Paralympics
A
include 6 sports and disciplines and will have 82 events for the 2022 Winter Paralympics in Beijing,
China.
 he Tokyo 2021 Paralympic Games featured the following 22 sports: Archery, Athletics, Badminton,
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Boccia, Canoeing, Cycling, Equestrian, Football 5-aside, Goalball, Judo, Powerlifting, Rowing,

73 Physical Education – XII

Shooting, Sitting Volleyball, Swimming, Table Tennis, Taekwondo, Triathlon, Wheelchair Basketball,
Wheelchair Fencing, Wheelchair Rugby and Wheelchair Tennis.
 he last Summer Paralympics were held in September 2016 in Rio de Janeiro Brazil, and Winter
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Paralympics were held in March 2018, in Pyeongchang, South korea.

Deaflympics
The Deaflympics (previously called World Games for the Deaf and International
 ames for the Deaf) are an IOC-recognized event at which deaf athletes compete at an elite level. It was
G
in 2001 that these games were renamed Deaflympics.
 eaflympics where deaf athletes strive to reach the pinnacle of competition by embracing the motto of
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‘PER LUDOS AEQUALITAS’ (Equality through sport) and adhering to the ideals of the Olympics.
History: The first games, known as the International Silent Games, were held in 1924 in Paris with
athletes from nine European nations participating in it.
 he games were the brainchild of Eugene RubensAlcais, himself deaf, and President of the French Deaf
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Sports Federation.
I n 1924 Summer Deaflympics were held in Paris. France, from 10 to 17 August, as an equivalent to the
Olympic Games for deaf athletes. This was the first intenational sporting event held for athletes with a
disability The athletes excelled in road cycling, diving football, shooting, swimming and tennis.
I n 1996, the name was changed to World Games for the, Deaf and then again in 2001 to Deaflympics.
The games are held every two years and alternate between summer and winter games.
The most recent Deaflympics’ were held in July 2017 which were hosted by Turkey. A total of 3148
athletes from 97 countries competed in 18 sports with 21 disciplines in these games.
Winter Deaflympics was instituted in 1949 at Seefeld, Austria. The 2015 Winter Deaflympics were
hosted by Russia with 336 participating athletes from 27 countries.
Rules: To qualify for the games, athletes must have a hearing loss of at least 55 dB in one ear. The use
of hearing aids and cochlear implants is not allowed during the competition, in order to create a level
playing field.
 he athletes in the Deaflympics also have a greater age range than the Olympic athletes-the oldest
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medallist in the history of the games was nearly 76 years old and the youngest medallist was 12,
 he Deaflympics referees don’t use whistles; instead, they use flags. On the track, races are started by
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light rather than the sound of a pistol.
I n addition, spectators watching the games often wave their hands to cheer their athletes. All of the
events are played the same way as at the Olympics.
The rules for playing each sport are not altered in any way for deaf participants.
This fact distinguishes deaf sports from sports played by other groups of people with disabilities.

Physical Education – XII 74

Eligibility
Athletes must have a hearing loss of a minimum 55 dB to participate in Deaflympics. No hearing aids are
allowed to be used in the competition. Visual tools are used such as a flag wave and flash of light. The
spectators of the Deaflympics are expected to wave with them hands instead of cheering or applauding
by clapping their hand.
Features: Deaf people are not disabled in any manner except communication and this is only a disability
when a deaf person is in a situation where hearing and speech are the primary means of communication.
 eaf people are a culturally distinct minority group. The Deaflympics are the second oldest multi-sport
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Olympic event.

Deaflympics Mission-1
According to the International Committee of sports for the deaf (ICSD), the mission of the deaflympics
games is given below.
 To supervise the organisation of successful summer and winter deaflymplics events.
 To fully enforce a drug free sport environment for all the deaf athletes in Confunction with the
World Anti Doping Agency (WADA).
 To strive for higher numbers of belter athletes with higher standar is for excellence.
 To achieve a significant level of international recognition.
Motto: Motto of Deaflympics Gaures ‘Per ludos Adequalities’ means ‘Equality through sports’ and stick
to the ideals of the Olympics.
Logo: The Deaflympics logo is inspired by the Olympics logo. The circle in the
middle represents an eye because deaf people are very visual.
 he four colors of the logo red, green, yellow and blue represent the four regional
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confederations of the International Committee of Sports for the Deaf in Europe,
Asia-Pacific, Pan-America and Africa.
The Deaflympics logo, designed in 2003 by graphic design artist Ralph
Fernandez is a positive and powerful symbol of the international deaf sports community.
It ties together strong elements: Sign language, deaf and international cultures unity and continuity.
 he hand shapes, “ok good”, and “great” that overlap each other in a circle, represent the original sign
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for “Deaflympics”. Together, the hand shapes represent the sign for “united”
 he center of the logo represents the iris of the eye, which defines deaf people as visual people who must
T
use their eyes to communicate.
 he logo incorporates the four colours of the national flags of the world. The red, blue, yellow and green
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represent the four regional confederations, The Asia Pacific Deaf Sports Confederation, The European

75 Physical Education – XII

Deaf Sports Organization, the Pan American Deaf Sports Organization, The Confederation of African
Deaf Sports.

Concept of Classification and Divisioning in Sports

I n the world of sports, classification and divisioning play a vital role in ensuring fair and competitive
participation for athletes of all abilities.
 lassification refers to the process of grouping athletes based on their functional abilities, impairments or
C
characteristics, rather than their skill level. This ensures that individuals with similar conditions compete
against each other, creating a level playing field.
 he goal of classification is to promote inclusivity and fairness, allowing athletes with disabilities or
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different abilities to participate and excel in their respective sports.
 ivisioning, on the other hand, involves categorizing athletes into specific divisions or classes based on
D
their classification. This ensures that competitions are structured in a way that accommodates various
levels of abilities.
 or example, in Paralympic sports, athletes are classified according to their impairment, such as physical,
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visual, or intellectual, and placed into relevant divisions. This system helps create exciting and engaging
competitions for both athletes and spectators.
 lassification and divisioning not only promote fairness but also provide opportunities for athletes to
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challenge themselves and showcase their skills within their respective categories.
 he process of classification and division involves experts, medical professionals and governing bodies
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who work together to assess and categorize athletes based on established criteria.
I t is crucial for sports organizations to regularly review and update the classification systems to ensure
they remain accurate and reflective of the athletes abilities.
I n concusion, classification and division are essential elements in sports fostering a spirit of inclusivity
and creating a platform for athletes to compete at their best regardless of their abilities.

Concept of Inclusion in Sports, its Need and Implementations

I nclusion in sports refers to the practice of creating an environment where everyone, regardless of their
abilities, gender, race or background, can participate and feel welcome.
 his concept is essential to ensure that all individuals have equal opportunities to engage in sports and
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experience the numerous physical, emotional and social benefits that come with it.
The Need for inclusion in Sports:
 romoting Diversity: Inclusion fosters diversity in sports allowing individuals from various backgrounds
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to come together and celebrate their differences. This enriches the sporting community and breaks down
barriers between cultures.

Physical Education – XII 76

 mpowering Individuals: Embracing inclusion empowers individuals with disabilities or those facing
E
socio-economic challenges to participate actively in sports. It boosts their self-esteem and encourages
them to pursue their passions.
Breaking Stereotypes: Inclusion helps challenge stereotypes associated with certain sports or genders,
proving that anyone can excel in any discipline if given the opportunity and support.
Implementations for Inclusion in Sports:
Accessible Facilities: Providing accessible infrastructure and equipment ensures that people with
disabilities can participate comfortably. This includes ramps, adaptive sports equipment and wheelchair-
friendly spaces.
 raining and Education: Coaches, referees and volunteers should undergo training to understand the
T
needs of diverse athletes and create an inclusive atmosphere. This includes learning about adaptive
techniques and fostering sensitivity.
Inclusive Policies: Sports organizations must adopt inclusive policies that address discrimination,
harassment and unequal treatment, while actively promoting diversity in all aspects of the game.
Supportive Programs: Creating outreach programs and scholarships for underprivileged individuals
can make sports more accessible to them and provide opportunities they might not otherwise have.

Advantages of Physical Activities for Children with Special Needs

Reduce depression
 hysical activities may help in reducing the level of depression of
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children with disabilities. It also reduces their anxiety and stress levels.

Improve social interaction

Physical activities provide children with ample opportunities for social
interaction.
 heir social relations improve during their involvement in physical activities. Many sports activities
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lead to increased social integration, bonding and friendship.
Enhance emotional and psychological health.
Physical activities improve continues psychological and emotional health

Cognitive benefits
 hysical activities lead to cognitive skills such as thinking reasoning or remembering. It allows them to
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discover and access strengths that cannot be challenged in the classroom setting.

Fun activities
 hysical activities lead to mood benefits. They enjoy social interaction with both fitness staff and other
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participants.
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Increased fitness levels
 y doing regular physical activities children improve their muscle strength, coordination and flexibility.
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It also enhances better balance, motor skills and body awareness.

Improve health quality

 hildren have many positive changes in their health that boost their self-esteem. They get a sense of
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accomplishment and possibly the taste of winning or personal satisfaction. It will also increase their
appetite and improve the quality of sleep.

Improve responses
Regular physical activities increases in attention span, on-task behavior and level of correct responding.

Decreases secondary health issues

 egular physical activities decrease secondary health complications like obesity, high blood pressure,
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low HDL cholesterol and diabetes.

Strategies To Make Physical Activities Accessible For Children With Special

Needs
 ducation is a basic right that we use to improve children with disabilities ranging from mental disabilities
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to hearing impairment, visual handicap or speech impairment. Focus on making these special needs a
part of a productive society is a worthy aim.
 e need to plan for activities keeping in mind the interest and abilities of these children. Over a period
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of time, we have developed special programs labeled “Adapted physical education” (APE).
 PE is physical education that is individualized and specially designed to address the needs of students
A
with disabilities who require adaptations or modifications to be physically active, participate safely and
make progress.

Some considerations are as follows:

1. Health Check-ups: Regular and detailed medical assessment of all special needs children is a
must. Specialized assessment of the child helps us focus on the disability and appropriate activity
recommended for such children.
2. Individual Needs: Assessment of each child needs to be done so that a specific customized adapted
program is made for them. Teachers should be sensitive to each child’s interests, limitations and
aptitude. The activity should be designed keeping all this in mind.
3. Specialized Equipment: The size, weight, shape and color of the playing equipment also has to
be customized. Visually handicapped children need brightly coloured equipment while those with
weak muscles need a lighter design of equipment.

Physical Education – XII 78

4. Playing Environment: Playing areas need to be modified. The size of the playfield may need to be
decreased or more lights and louder music and provision of handrails, etc.
5. Playing Rules: These also have to be changed suitably. Playing rules should be easier and more
flexible. As the skills improve, the rules can be regulated accordingly. Past performance and existing
skills should also be considered while making rules for such children.
6. Training of Educators: It is of vital importance. All instructors should undergo specialized training
to handle special needs children. Understanding of specific disabilities has to be there for the trainers
to be effective. Adapted physical education ideas must be ingrained.
7. Safety Supervision: Trained medical supervision is desirable.
8.  ctivities according to individual’s abilities: Design specific activities according to their abilities.
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Physical Activities must be based on their interest
9. Specific environment: This should be provided to them. Activities designed for them must must
encourage them to participate freely.
10. Encouragement: Encouragement from spectators irrespective of their errors.
11. Previous Experience: Children’s previous experience must be taken into consideration

Concept of Disability and Disorders

Disability
 isability is an impairment that may be cognitive,
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developmental, intellectual, mental, physical,
sensory or some combination of these.
It is a functional limitation or restriction of an
individual’s ability to perform an activity. It
means disability creates obstruction in the normal
function or movement of an individual. It limits
and restricts the activity of a person.

Types of Disability

Types of Disability

Physical Intellectual Cognitive

 ome individuals are disabled right at birth, others get disabled due to some incidence during the course
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of their lives. Some disabilities are as follows:

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Physical Disability
I t is a limitation of individuals’ physical functioning which may be related to the upper or lower body.
These are generally related to musculoskeletal, circulatory, respiratory and nervous systems.
Disability in mobility can be either inborn or acquired with age.

Sensory Disability
Sensory impairment is when one of the senses; sight, hearing, smell, touch, taste is no longer normal.
Spinal cord disability: It can lead to lifelong disability. It generally occurs due to severe accidents.
Brain Disability: This type of disability occurs due to brain injury from external forces.
Vision Disability: This is related to vision problems that may be in-born or happen afterward. Vision
disability may be mild, moderate, severe or blindness.
Hearing Disability: It includes people that are completely or partially deaf. People who are partially
deaf can use hearing aids. It can be evident at birth or occur later in life.

Cognitive or Learning Disability:

It is a neurological disorder. It can affect an individual’s ability to read, speak and write.
Memory Disorder: Individual who has auditory problems or difficulty in remembering something.
Dyslexia: Individuals have difficulties in writing, reading and speaking.

Intellectual Disability:
 his disability is related to the limitations of intellectual functioning (such as reasoning, learning) and
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Adaptive behavior (such as social and practical skills).

Disorder
 he disorder is a problem that disrupts normal physical or mental function. It is a state of confusion that
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interrupts normal function.

Types of Disorders
I t is any abnormalities in the physical and mental state, psychiatric disorders. anxiety disorder and
personality disorder. Disorder may be resulting from a genetic failure in development or from external
factors such as poison, trauma or disease.
 ADHD (Attention Deficit Hyperactivity Disorder)
 SPD (Sensory Processing Disorder
 ASD (Autism Spectrum Disorder)
 ODD (Oppositional Defiant Disorder)
 OCD (Obsessive Compulsive Disorder)

Physical Education – XII 80

ADHD (Attention Deficit Hyperactivity Disorder)
I t is a brain disorder that is characterized by problems paying attention, excessive activity or difficulty
controlling behavior.
I ndividuals may have some problems focusing on activities. They may be hyperactive or may be unable
to control their impulses. It has three types:
Inattention: Children lack concentration in any work difficulty sustaining focus and unorganized.
 yperactivity: Children are unusually or abnormally active. They have impulsive actions, a shorter
H
attention span, and easily distracted.
Impulsive: Impulsivity is the tendency to act without thinking about the consequences.

Causes
 Genetic factors is one of the main cause
 Children with low birth weight
 Lack of discipline in the family
 When baby’s brain is damaged before or after birth
 Addiction to certain diet
 Exposure to toxic substances at the early age.

SPD (Sensory Processing Disorder )

I t is a condition in which the brain has difficulty in receiving and responding to information that comes
in through the senses.
I t is some sort of neurological jam that prevents certain parts of the brain from receiving the information
required to interpret sensory information accurately.
 ensory processing disorder may affect our senses such as touch, sight, taste or movement. In this
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disorder, the person may scream when touched or dive under the table after hearing the sound.
I n some cases, they remain unresponsive to anything around them. Even he may fail to give a response
to extreme heat or cold for pain.

Causes
 Genetic factors is one of the main causes
 Low birth weight is another cause
 Excessive restrictions in early life
 Have differences in brain structure

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ASD (Autism Spectrum Disorder )
I t induces a wide range and levels of disability. Individual ability to function in society, at school, at
work or other areas of life gets hurt.
 ome people are mildly impaired, while others are severely disabled. Early treatment and proper care
S
can reduce difficulties while helping them to learn new skills and make the most of their strength.
People with an ASD often have these characteristics like:
 Repetitive behavior as well as Limited interest in activities.
  ngoing social problems include difficulty in communicating and interacting with others, obsessive
O
interests
 Difficulties in language, social skills, and behavior

Causes
Biological or genetic factors: Something happens during fetal development.
Children may inherit problematic genes from parents.
Environmental Factors: High levels of pollution and pesticides in food may also be one of the reasons.
Brain Development: Connection between the brain cells are not proper, which may be another cause.

ODD (Oppositional Defiant Disorder )

I t is a condition in which a child displays an ongoing pattern of angry or irritable mood, argumentative,
hostile behavior directed towards authority.
Individuals behave like rebels, argue with adults and refuse to obey any rules.
They exhibit angry outbursts and a hard time controlling their anger or aggression.
They have difficulty in making friends and have low esteem. They have negativity in their behavior.

Causes
 iological or genetic causes: Children may develop ODD, if their parents have a history of
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ADHD or ODD.
 hysical Factors: when an imbalance exists and messages are not communicated properly with other
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parts of the brain, the symptoms may occur.
Psychological Factors: Children may develop this if they have bad relationship with parents or
neglectful parents.
Social Factors: It may happen due to poverty, chaotic environment in the family and exposed to violence.

OCD (Obsessive Compulsive Disorder )

I t is a mental disorder where people feel the need to check things repeatedly or have certain thoughts
repeatedly.

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They have fear of contamination of germs, getting dirty, making mistakes being embarrassed. etc.
 hey do some common activities which include repeated hand washing repeated counting checking
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things over and over again repeating certain words and so on.

Causes
 erotonin which sends messages to the brain improper messages from one part of the brain to another,
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which may cause OCD.

Disability Etiquettes
  alk Directly with the person with disability. Always shake hands with a person with disability
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when introduced.
 Identify yourself and others before conversing with visually-impaired.
 Always ask before you help them.
 Address them by their first name.
 Don’t touch or lean on the wheelchair.
  lways listen to them carefully and attentively when you are having conversations with a person
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who has difficulty speaking.
 Always give additional time.
 Always have a conversation with a normal tone of voice.
 Avoid asking personal questions.
 Inform before leaving.
 Don’t pretend to understand if you are facing a problem.

I. Objective Type Questions  (1 mark)

A. Fill in the blanks:

1. ________________ is concerned with various parts of the body.
2. I n ________________ the Special Olympics were officially organised by International Olym-
pic Committee.
3. _ _______________ are held immediately after the respective Olympic Games in the same
host city and venue.
4. ________________ organised the first Paralympics in 1948 for wheelchair athletes.
5. The first Deaflympics Games were held in Paris in ________________.

83 Physical Education – XII

 6. There are ten eligible impairment types in ________________.
7. Classification is a grouping process associated with ________________.

II. Write true or false:

1. Children with Autism are in danger of numerous health problems. ____________
2. Physically-disabled children often tend to live an active life. ____________
3. The size of the classroom of CWSN should be limited and manageable. ____________
4. The logo of Olympics has four colours of the national flags of the world. ____________
5.  he opening ceremony of the Paralympics. is similar to that of the Modern Olympics.
T
 ____________
6. I nclusion is the practice of allowing participation of students with disabilities in the general
education setting.  ____________
7.  thletes with Limb Deficiency have total or partial absence of bones or joints as a conse-
A
quence of trauma.  ____________

III. Multiple choice questions:

1. Physical disability is a condition which deals with ____________.
(a) Mobility or movement (b) Speak and learn
(c) Process of information (d) Calculation
2. Sports and physical activity are very important for CWSN as they reduce
(a) Anxiety (b) Stress (c) Depression (d) All of these
3.  he International Paralympic Committee is the global governing body of the Paralympics
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based in
(a) Germany (b) France (c) Japan (d) India
4. The term ‘Deaflympics’ was formally adopted in ____________.
(a) 2001 (b) 2002 (c) 2005 (d) 2010
5. The benefits of regular physical activity for children with special needs can be
(a) Physical (b) Emotional (c) Social (d) All of these
6. Which of these is not related to the need for inclusive classrooms?
(a) Improves social and communication skills
(b) Enhances sensitivity among normal students
(c) Creates better understanding for each other’s problems
(d) Helps in weight loss.

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 7. Which of this is not related to the process of Special Olympics Divisioning?
(a) Age (b) Ability (c) Gender (d) Nutrition

B. Very Short Answer Type Questions (1 mark)

1. What are the types of disability?
2. Mention any two disability etiquettes. (CBSE, 2019)
3. Write one strategy to make physical education assessable to CWSN.
4. Define the terms classification and divisioning in sports.
5. What do you understand by ‘physical disability’?  (CBSE, 2018)
6. What is the objective of Special Olympics?
7. State the vision of International Paralympic Committee.
8. Explain the term ‘hypertonia’.
9. What is the concept of inclusion?
10. How the teachers can implement inclusion method in the classroom?

C. Short Answer Type Questions  (3 marks)

1. List out any five disability etiquettes.
2. What should be the playing space and environment for the CWSN?
3. How does the mother’s lifestyle affect the growth of the child?
4.  hat are the benefits of physical activities for children with special needs? Explain.
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 (AI, 2018)
5. Describe the implementation of divisioning process in Special Olympics.
6. What is the eligibility to participate in Deaflympics?
7. List the impairment types in Paralympics and describe any two.
8. Who founded ‘Special Olympics’? What are its objectives and how is it achieved?
9. Describe the procedure of applying maximum effort rule.
10. List the parameters to be considered while applying maximum effort rule.

D. Long Answer Type Questions  (5 marks)

1. List out any two advantages each of physical, emotional, psychological independence.
2. Write short notes on the following.
(a) Concept of disability (b) Deaflympics
3. List out any ten etiquettes one needs to know while dealing with the physically- disabled.

85 Physical Education – XII

 4.  rite the benefits of physical activities for CWSN in terms of behavioural and attaining inde-
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pendence.
5. Describe the ceremony event of Paralympics.
6. Briefly describe the types of physical impairments identified by IPC.
7. Describe the mission recognised by the International Committee of Sports for the Deaf (ICSD).
8. What is maximum effort rule? Explain.
9. List out the need of inclusion.
10. How is inclusion implemented?

E. Applying
1.  hat would you suggest to a woman so that her child would not suffer from any kind of dis-
W
ability?
2. How should we communicate with a physically-disabled?

F. Analysing and Evaluating

1. Analyse the effect of sports and physical activities on the emotional problems of CWSN.
2. Identify the logo given below. What is the meaning it explains to you?

G. Creating
1. Write a note on the physically-disabled friendly classroom and playing area.
2. Explain that education can help prevent disabilities in children.

H. Higher Order Thinking Skills (HOTS)

1. Which skills CWSN learn by participating in Sports and Physical Education activities?
2.  xplain the different instructional strategies a teacher can use so that CWSN can get the op-
E
portunities to participate in physical activities.

I. Value Based Questions

1.  r. Shankar, a physical education teacher while teaching CWSN uses visuals or social stories
M
to make the learning interesting. He uses child specific instructions that are in simple words
and sentences. He keeps his tone low and gives one instruction only at a time. Based on the
case, answer the following questions.
(a) Why physical activities are important for CWSN?
(b) How it will affect them if they do not involve in physical activities?

Physical Education – XII 86

 (c) Why Mr. Shankar is using special strategies while teaching CWSN?
(d) What values are demonstrated by him?

J. Case Study Based Questions  (Source CBSE)

1.  chool management needs to recognise the essential place of physical activity in the education
S
of children with special needs. In order to develop lifelong habits for fitness and to provide
them with many opportunities of socialisation, schools need to understand that physical edu-
cation is not a secondary subject but it is just as important as other skills.
(i) Which of these is not one of the results of physical activities in children with special needs?
(a) Improvement in confidence (b) Improvement in endurance
(c) Increase in depression. (d) Better hand-eye coordination.
(ii) N
 ame the model which refers to bringing students with disabilities and students of general
education into the same platform of learning.
(a) Inclusive education. (b) UNESCO
(c) Child Rights and You (d) Child Rights International Network
(iii) Match the following
(a) Cognitive (i) Disorder
(b) OCD (ii) Improvement techniques
(c) Physical activities (iii) Disability
(d) Competition in (iv) P
 aralympics sports & games for
CWSN
(a) a-iii, b-i, c-ii, d- iv (b) a-iv, b-ii, c-i, d-iii
(c) a-ii, b-iii, c-iv, d-i (d) a-iv, b-iii, c-i, d-ii
2.  aju, Sheela and Mili visited their newly made friends living in a centre for children with
R
special needs. On the day before visiting the centre, they held a meeting with their school
Physical Education teacher and learn many guidelines to deal with their special friends at the
centre. They were very much excited to meet them knowing how happy their friends would
be.
(i) The set of guidelines these children learn can be termed as
(a) Disability rules (b) Disability etiquette
(c) Disability regulations (d) Disability law
(ii) In case of introduction, it is appropriate to
(a) Shake hands (b) bow down (c) high five (d) wave
(iii) To deal with children with special needs, one should have

87 Physical Education – XII

 (a) courage (b) fear (c) patience (d) doubt
(iv) While conversing with such individuals, always use.
(a) Normal tone (b) High pitch (c) Whisper (d) Enact
(v) When dealing with person who is blind.
(a) Introduce yourself first (b) talk very near to their ear
(c) Ask them questions (d) talk by touching

ART INTEGRATION
1.  esign some physical activities for students with physical or intellectual disabilities. Some
D
of these students are sensitive to sound, others have difficulties with coordination. Create
some fun games that these students could play. As you go through this process, you may
need to research the features of the disability and adapt equipment, or the structure of the
activity. to support the students. Reflect on what you have learned in this process. How has
your understanding of sport for diverse ranges of ability changed?  (CBSE)
2. Working in groups, design a booklet for your school library on Disability Etiquette.
(a) Think of the etiquettes you feel need to be included.
(b) Draw Graphics to accompany the etiquette
(c) Laminate the pages and get your book spira bound.  (CBSE)

SEWA (Social Empowerment through Work Education and Action) Activities

1.  esign some physical activities for students with physical or intellectual disabilities. Some of
D
these students are sensitive to sound, others have difficulties with coordination. Create some
fun games that these students could play. As you go through this process, you may need to
research the features of the disability and adapt equipment, or the structure of the activity, to
support the students. Reflect on what you have learn in this process. How has your understand-
ing of sport for diverse ranges of ability changed? (CBSE)
2. Organise a weakly meal for the needy and children with disabilities.
3.  ou can organise a sports event for CWS and make it sponsored so that money can be collect-
Y
ed and used for the purpose.

Physical Education – XII 88

 Extension Activities/Projects

A. Imagine that you have been given a chance to design some physical activities for students
with physical or intellectual disabilities. How would you do this? Consider the following
points:
1.  ome students may be sensitive to sound, others have difficulties with coordination. Find
S
out the features of the particular activity to support the students.
2.  repare a write-up on what you have learnt in this process. How has your understanding
P
of sport for diverse ranges of ability changed?
3.  rea for playing. Boundaries should be marked clearly as a starting point, finishing point,
A
sitting area.
4. Use of verbal, visual and peer teaching for performing various types of physical activities.
B. Prepare a group of friends and design a booklet for your school library on Disability
Etiquette.
1. Think of the etiquettes that you feel we should be familiar while interacting with CWSN.
2. Draw Graphics to accompany the etiquettes.
3. Laminate the pages and get your book spiral-bound.
4. Discuss with your friends, neighbors and family members.

89 Physical Education – XII

 5 Sports and Nutrition
Learning Objectives
• Concept of Balanced Diet And Nutrition • N
 utritive And Non Nutritive Components of
• Macro And Micro Nutrients Diet
• Food Sources And Functions • Eating for weight control
• Importance of Diet in Sports

Importance of Diet in Sports-Pre, During and Post competition requirements

 ports and nutrition both are interrelated. Without proper nutrition a sportsman will not be able to
S
perform well, no matter how skillful an athlete he is. Every physical activity needs energy to perform
and without proper nutrition, our body is unable to release sufficient energy.
Nutrition plays a very vital role in our growth and development It is required to maintain good health.
 utrition is the science of food in which consumed food is digested, nutrients are absorbed and distributed
N
to the tissue for utilization.

Concept of Balanced Diet And Nutrition

 utrients are the chemical compounds in foods which are the most essential for our life and health. They
N
provide us with energy for work. They are the building blocks for repair and growth.
 here are five major nutrients: Carbohydrates, fats, proteins, vitamins, and minerals. Nutrients are
T
divided into two categories Macro and Micro Nutrients.
Balanced Diet
 balanced diet in nutrition is a diet which contains all the nutrients
A
(macro and micro) in a correct proportion for efficient working of the
body.
I n other words it is the intake of the appropriate type and adequate
amount of food, to supply energy and to support growth and
development of an individual.

Functions of a Balanced Diet

 It provides sufficient energy. lt helps in optimum growth and development.
 It improves the proper functioning of organs.

Physical Education – XII 90

 It helps to recover fast. The immune system becomes strong.
 It improves health status.
 It also improves metabolism.
 It prevents any deficiency disease.
 It helps in maintaining body weight.
 The overall efficiency of the body improves.

Factors affecting diet

 Age
 Gender
 Workout or Profession
 Bodyweight
 Specific sports diet
 Sufficient roughage
 Pregnant or feeding mother
 Diet during a health problem
 Seasonal food
 Climatic conditions
 Natural diet
 Doctor’s recommendation
 Eating habits and social customs
Nutritive components on Diet
Macro And Micro Nutrients
Food Sources And Functions
 he nutrients that your body need to promote growth
T
and development and regulate bodily processes
are divided into two groups: Macronutrients and
Micronutrients.
Macronutrients are the nutrients your body needs in
larger amounts, viz. carbohydrates, protein and fat.
These nutrients provide your body energy or calories.
 icronutrients are the nutrients your body needs in smaller amounts, which are commonly referred to
M
as vitamins and minerals.
91 Physical Education – XII
Carbohydrates
 arbohydrates are the main source of nutrition. They supply energy
C
for all types of physical and mental activities. They are major fuel for
muscular contraction.
They provide instant energy, but this energy does not store for long.
Carbohydrates are also termed as energy-yielding food.
 arbohydrates are the compounds of Carbon(C), Hydrogen (H) and Oxygen (0). One gram of
C
carbohydrates provides 4 calories of energy.
 hat means, if we consume 400 grams during a day, we get 1600 calories from only carbohydrates, so
T
we have to be very calculative while taking it.
It should be taken as per our physical activities. Extra carbs which don’t burn get converted into Fats.

Types of Carbohydrates

Simple Carbohydrates
 his kind of carb in nutrition provides immediate energy. There are various kinds of sugar present in
T
this, like Glucose, fructose, lactose, and galactose. These carbs are soluble in water.
Sources: Fruits, low-fat milk, table sugar, honey, jam vegetables like potatoes, candy etc.

Complex Carbohydrates
 omplex carb is starch which contains various types of sugar molecules to form glycogen. This glycogen
C
releases slow energy as compared to simple carbs. They are not soluble in water.

Proteins
 rotein is the basic structure of all living cells. They are complex
P
organic compounds which form chains of amino acids which contain
Carbon, Hydrogen and Nitrogen. It is also called body building food.
 correct quantity of proteins is needed every day for growth and
A
development. It helps to repair wornout tissues. It is the main
component of muscles, organs, and fluids like enzymes, hormones
and blood.
 ne gram of protein provides 4 Kcal. Thus, if you take 50 grams of protein, you are getting 50 × 4 =
O
200 calories.
 aily protein requirement depends upon individual activities. One kilogram of body weight needs one
D
gram of protein.
 hus, if your body weight is 70 kg you need 70 grams of protein every day, and if your workout is heavy,
T
you need even more protein than normal.

Physical Education – XII 92

(CAUTION: High Intake of protein creates an overload on kidney and liver. Also, it leads to dehydration.)
Protein deficiency diseases are MARASMUS and KWASHIORKOR.

Types of Protein
There are two types of protein:

Essential protein:
 here are 9 essential amino acids which we have to take from external food sources because they are
T
not produced in our body.
 he sources of essential proteins are pulses, milk, dairy products, soybeans, egg, meat, etc. They are
T
required for the growth of tissues

Non-essential proteins:
 here are more than 13 non-essential proteins, the body requires them in less quantity. It helps in the
T
synthesis of essential protein.
The sources of non-essential proteins are grain, dry fruits, and vegetables.

Fats
Fats contain Carbon, Hydrogen and Oxygen. It is
one of the important sources of nutrition. Fats are
energy yielding food which stores inside our body
and are used as an emergency source of energy. It
converts into fatty acid.
 ats act as a source of energy during long-duration
F
work. Fats are important for the proper functioning
of glands and other important organs. It also keeps
us warm.
 ne gram of fat provides 9 kcal. Thus, if you take
O
50 grams of protein, you are eating 50 × 9 = 450 calories. as an emergency source of energy. It converts
into fatty acid.

Types of Fatty Acids

There are two types of fatty acid present in food.
Saturated Fatty Acids
 hey contain chains of Carbon atoms. Intake of saturated fat increases the chances of heart disease due
T
to an increase in high cholesterol in the blood. It provides high-density lipoprotein (HDL).
Sources: Animal fat, full cream milk, cream, butter, coconut oil, palm oil, ghee and all fast foods.

93 Physical Education – XII

Unsaturated Fatty Acids
I t provides low-density lipoprotein (LDL) which is good for our body. It helps in lowering blood
cholesterol.
It is further divided into two categories
 Polyunsaturated Fatty acids
 Monounsaturated Fatty acids
 olyunsaturated fatty acids (PUFAs) are fatty acids that contain more than one double bond in their
P
backbone.

Food Sources

For Omega-3 PUFA foods

Fish oil from fatty fish like herring, trout, sardines, salmon and
mackerel.
 Seafood like scallops and mussels
 Nuts like walnuts
 Seeds like flax, chia and sunflower seeds and Tofu
 Plant-based oils like canola and olive oil
 Eggs
Monounsaturated fatty acids (MUFAs) are fat molecules with one unsaturated double carbon bond.
These fats are usually liquid when at room temperature and turn solid when chilled.

Food sources
 Olive, peanut and canola oils
 Avocados
 Nuts such as almonds, hazelnuts and pecans
 Seeds such as pumpkin and sesame seeds

Vitamins
 itamins are complex compounds of Carbon. These are micronutrients.
V
Vitamins are essential for the normal functioning of our body. Absence of
any kind of vitamins causes certain deficiency diseases.

Vitamins are divided into two groups

Fat Soluble Vitamins: These are Vitamins A, D, E and K. These vitamins are soluble in fat.
Water-Soluble Vitamins: These Vitamins are soluble in water. These Vitamins are vitamin B and C.

Physical Education – XII 94

Fat Soluble Vitamins

Vitamins Helps in Deficiency Sources

Milk, butter, eggs,
Vitamin A Eyes and skin Night blindness
carrot, tomatoes
Milk, butter, vegetables,
Vitamin D Strong bones and teeth Rickets
sunlight
Vitamin E Protects cell membrane Anaemia Milk, butter, meat
Blood clotting and Cabbage, soyabean,
Vitamin K Anaemia
healing wounds fish, wheat, eggs, meat

Water Soluble Vitamins

Vitamins Helps in Deficiency Sources
Healing wounds,
Lemon, orange, amla,
Vitamin C maintaining ligaments, Scurvy
tomatoes
tendons
Vitamin B Complex
Metabolism of
Black beans, lentils,
Vitamin B1 (Thiamine) Carbohydrates, Beri-Beri
asparagus
Maintains liver, Kidney
Growth of Red Blood cereals, bread, eggs,
Vitamin B2 (Riboflavin) Retarded growth
cells (RBC) vegetables
Lower cholesterol, ease
Pellagra (lost skin Meat, poultry, red
Vitamin B3 (Niacin) arthritis and boost brain
sensitivity) fish, cereals
function
Cereals, mushrooms,
Vitamin B5 (Pantothenic) Making blood cells Insomnia, Depression
nuts, milk
Lips corner crack, Fish, peanuts,
Vitamin B6(Pyridoxine) Form Haemoglobin
Depression soybean, oats
Metabolize fats,
Hair loss, red rash on Bread, cauliflower,
Vitamin B7(Biotin) Carbohydrates and
the face mushrooms
protein
Beans, peanuts,
Reproduction ,growth
Vitamin B9(Folic acid) Anaemia sunflower seeds,
and development
seafood
Metabolism, energy Reduction in blood Meat, fish, milk,
Vitamin B12 (Cobalamin)
transfer cells cheese

95 Physical Education – XII

Minerals
 inerals are required for healthy teeth, bones and muscles. It helps in
M
the transmission of nerve impulses, the formation of hormones and
maintenance of heartbeat etc.
Minerals are classified into two groups macro and micro Minerals

Macro Minerals

Minerals Deficiency Deficiency Source

Growth and develop- Cheese, milk, yoghurt,
Calcium Rickets
ment of bones and teeth cereals, vegetables
Fatigue, muscle cramps
Makes nervous system Banana, tomatoes,
Potassium and abnormal heart
strong peanuts
rhythms
Muscular activities and
Nausea, headache and Table salt, pickles,
Sodium transmission of nerve
fatigue butter
impulses
Fatigue,
Repairs and maintains Meat, brown rice,
Magnesium musclescramps, mental
body cells whole grains
problems
Formation of bones and Fish, milk, cod liver,
Phosphorus Rickets, osteoporosis
teeth eggs

Micro Minerals

Minerals Deficiency Deficiency Source

Production of hormones Goitre (swollen

Iodine Iodised salt, sea food
in the thyroid gland Thyroid Gland)
Production of Liver, meat, banana,
Iron Anaemia
hemoglobin spinach
Stimulates insulin Soyabean,carrots,
Chromium Diabetes
activities Bajra, barley

Nutritive And Non Nutritive Components of Diet

Nutritive Components of Diet
 utritive components are essential for the overall health and well-being. Eating a variety of foods in
N
appropriate portions can help ensure you’re getting the nutrients your body needs to thrive.

Physical Education – XII 96

Carbohydrates
 Main source of energy for the body.
 Found in foods like grains, fruits, vegetables and legumes.
  imple carbs (sugars) and complex carbs (starches) provide different
S
energy levels.

Proteins
 Essential for growth, tissue repair and immune function.
 Found in meat, fish, poultry, beans, nuts and dairy products.
  omposed of amino acids, some of which the body can’t produce on
C
its own.

Fats
 Also a source of energy and vital for absorbing certain vitamins.
  nsaturated fats (healthy fats) found in nuts seeds and oils are good
U
for heart health
  aturated fats (unhealthy fats) are present in animal products and
S
should be consumed in moderation.

Vitamins
 Play crucial roles in various bodily functions
  xamples include vitamin C (found in citrus fruits) and vitamin D
E
(from sunlight and some foods).

Minerals
 Important for bone health, nerve function and enzyme activity.
  xamples include calcium (dairy), iron (red meat) and potassium
E
(bananas)

Fiber
 A type of carbohydrate that aids in digestion and maintains bowel health.
 Found in whole grains, fruits, vegetables and legumes.
Water
 Essential for hydration and proper body functions.
 Drink plenty of water daily to stay adequately hydrated.

97 Physical Education – XII

Antioxidants
 Help protect the body from free radicals ad oxidative stress.
  ound in colorful fruits and vegetables like berries, spinach and
F
carrots.

Phytonutrients
 Natural compounds found in plants that promote health.
 Include flavonoids, carotenoids and polyphenols.
 Non-Nutritive Components of Diet
Components which do not provide energy

Water
  ur body consists of 70% of water in total body weight. An adult
O
needs 2 – 3litres of water daily for a normal life.
 
Water in the blood helps in the transportation of nutrients to various
cells of the body.

Importance of Water
Our body contains 70% percent of water. Water is as essential as food that we need to survive. Water is
an inorganic compound made up of hydrogen and oxygen. We should drink at least 7-8 glasses of water
every day. Our blood plasma needs 90-92% of Water helps in:
1. Excretion of waste products. 2. Regulates body temperature.
3. Transportation of nutrients 4. Maintains body fluids
5. Eliminates body toxins 6. Lubrication of joints
7. Improves skin quality 8. Kidney function improves
9. Boosts physical performance 10. Improves digestion
Roughage
It is known as fiber, which is a very important part of nutrition. It is
the indigestible portion of food.
 iber comes from the part of plant-based foods. It helps in digestion,
F
prevent constipation and helps to manage cholesterol levels.
Some other sources: Artificial Sweeteners, colour compounds,
flavor compounds

Physical Education – XII 98

Eating for weight control
 stable weight is based upon a balance between the energy which you get from food and the energy you
A
use. We must provide good nutrition to our body to maintain a healthy weight.
I f calorie consumption is more than calorie burn, than, our body stores extra calories and converts them
into fat. When a person burns up more calories than they consume, they lose weight.
We use energy during the day in three ways:
 Energy expended during rest (Basal Metabolism)
 Energy used to break down food (Thermogenesis)
 Energy used during activities

Healthy weight
 ealthy weight leads to healthy life with a reduced risk of diseases.
H
It means that an individual who has a healthy weight, can lead a
healthy life.
 ealthy weight lowers an individual’s risk of various health
H
problems, such as heart disease, stroke, high blood pressure
diabetes, etc.
 healthy weight can be calculated by Body Mass Index. BMI can
A
be calculated by.
BMI = Weight (Kg)/Height (m)
Chart
Category Men Women
Underweight Below 20 Below 18
Healthy weight 20-25 19-24
Over weight 26-29 25-29
Obese 30Above 30Above
Methods to control healthy body weight
 Take a balanced diet
 Drink lots of water
 Eat a lot of fibrous food
 Regular Medical Checkup
 Avoid Fatty foods
 Regular physical Activity

99 Physical Education – XII

 Avoid drinking alcohol
 Avoid junk food
 Eat meals in small shifts
 Do not do crash dieting
 Never try slimming pills
 Avoid overeating
Pitfall Of Dieting
 n individual who is overweight wants to reduce weight by any means and methods, without realizing
A
its side effects.
 hey starve to reduce weight. Many times they skip meals to lose weight and sometimes take slimming
T
pills too.
This causes serious health problems.
Major Pitfalls of Dieting
 Extreme Reduction of Calories (taking less than 1000 calories a day.)
 Restriction on some nutrients like Carbohydrates, fats
 Often skipping meals
 Intake of only liquid food
 Intake of only labelled and processed foods.
 Consume low energy diet
Food Intolerance
Food Intolerance is when a person has difficulty in digesting a particular food.
Food cannot be properly digested by the digestive system.
 he main cause of food intolerance in any human being is the complete absence of enzymes, which is
T
responsible for breaking down or absorbing the food elements.
Symptoms: Nausea, vomiting, pain in joints, headache, rashes on the skin, diarrhoea, sweating,
palpitations, burning sensations on the skin and stomach.

Food Myths
Myth: Eggs increase cholesterol level
Fact: Eggs are one of the best sources of energy. Egg provides various nutrients. So taking at least one
egg daily is advisable.
Myth: Food which has very low fat or no fat is good.
Fact: Our body needs fats for energy, tissue repair and to transport vitamin A D, E, K.

Physical Education – XII 100

Myth: Crash Dieting or Fasting helps to lose weight.
Fact: It may give fast results but has a lot of side effects.
Myth: Food eaten late-night is more fattening.
Fact: It doesn’t make much change.
Myth: Low-fat milk has less calcium than full-fat milk.
Fact: Skimmed and semi-skimmed have more calcium.
Myth: Vegetarians cannot build muscles.
Fact: Vegetarians can build muscles by eating veg food rich in proteins, like pulses, nuts and milk.
Myth: Healthy food is very expensive.
Fact: All tinned, stored, packed food is expensive. Whereas local & seasonal foods are not so expensive.

Importance of Diet in Sports-Pre, During and Post competition Requirements

 iet plays a pivotal role in an athlete’s performance and overall well-being. Proper nutrition is essential
D
during all stages of sports including preparation, competition and recovery.

Pre-Competition Diet
  efore the event athletes should focus on consuming nutrient-rich foods to optimize energy levels
B
and endurance.
 Carbohydrates should be the mainstay, providing a steady source of fuel for muscles.
 Lean proteins aid in muscle repair and recovery while also supporting immune function.
 Adequate hydration is crucial; athletes should aim to maintain optimal fluid levels.

During-Competition Diet
 Staying hydrated is paramount during sports activities to prevent performance decline.
 Easily digestible carbohydrates, like sports drinks and energy gels, help maintain energy levels.
 Some athletes may benefit from consuming small, easily digestible snacks during prolonged events.

Post-Competition Diet
 
After the competition, recovery is the top priority to replenish depleted nutrients and repair muscles.
 
Consuming a combination of carbohydrates and proteins within the first 30 minutes is vital for
muscle glycogen restoration and repair.
 
Antioxidant-rich foods aid in reducing inflammation and supporting the immune system.
 
Hydration continues to be essential, as athletes lose significant amounts of fluid during intense
activities.

101 Physical Education – XII

I. Objective Type and Multiple Type Questions (1 mark)

Fill in the blanks:

1. Food __________ is a wide ranging physiological responses related to particular food.
2. Severely restricted diet also leads to deficiency of various __________.
3. Exercise burns excessive __________ or fat stored in the body.
4. Food that contain __________ are required less in quantity.
5. A __________ is associated with a low risk of weight-related diseases and health issues.
6. During digestion, all carbohydrates are broken down into __________.
7. __________ in wheat is one of the most common causes of food intolerance.

II. Write true or false:

1. The invisible sources of fats are nuts, cereals, pulses, milk, eggs, meat, etc. __________
2. The saturated fats are obtained from plant sources of food. __________
3. Macro-nutrients form the main bulk of our meals. __________
4. Simple carbohydrates release energy slowly. __________
5. Vitamin B helps in making white blood cells and heme in haemoglobin. __________
6. Sodium is a body-building mineral. __________
7. BMI is a measurement of a person’s weight concerning his/her height. __________
8. I t is important to fuel body with glycogen stores and hydrate properly prior taking part in
events. __________
9. Adequate diet enhances physiological adaptations during training. __________
10. Simple carbohydrate foods are the best sources of energy after exercise schedule. __________

III. Multiple choice questions:

1. Which of the following is a water-soluble vitamin?
(a) Vitamin A (b) Vitamin B (c) Vitamin D (d) Vitamin K
2. Iron is a part of __________.
(a) Trace minerals (b) Macro minerals(c) Vitamins (d) Carbohydrates
3. Which of these is a non-nutrient?
(a) Protein (b) Carbohydrates (c) Fat (d) Water

Physical Education – XII 102

 4. Which of these is not a water-soluble vitamin?
(a) Vitamin C (b) Folic acid (c) Vitamin B12 (d) Vitamin D
5. Energy giving foods are
(a) Fruits (b) Vegetables (c) Cereals (d) Pulses
6. Which of these is not a harmful non-nutritive component of food?
(a) Phytochemicals (b) Tannin (c) Oxalates (d) Goitrogens

B. Very Short Answer Type Questions  (1 mark)

1. What is the difference between food and nutrition?
2 Enlist two sources of calcium.
3. Write briefly about macro-nutrients. (CBSE, 2019)
4. List out the uses of nutrition in the body.
5. Name the types of carbohydrates with examples.
6. What is water and how is it important for us?
7. Name any two non-nutritive components of diet. (CBSE SP, 2017)
8. Why are vitamins called protective foods?
9. Enlist any two macro-minerals and micro-minerals.
10. What is the function of iodine in our body?
11. Define a balanced diet.  (CBSE, 2014)
12. How is tannin harmful to our body? Name its four sources.
13. What are vitamins? (CBSE, 2013)
14. What are proteins?  (CBSE, 2012)
15. What are carbohydrates?  (CBSE, 2011)
16. What are fats?  (CBSE, 2011)
17. What is the role of carbohydrates in sports?
18. What should be the pre-competition food of an athlete?
19. Why should sports persons hydrate properly?
20. Write the symptoms of food intolerance.
21. What is BMI and how it can be calculated?

103 Physical Education – XII

C. Short Answer Type Questions (3 marks)
1. What are phytochemicals? Where are they found?
2.  xplain with an example that imbalance of nutrients sometimes does not allow proper
E
absorption and utilisation of another nutrient.
3.  hat do you understand by micro- nutrients? Explain the sources and role of any two micro-nu-
W
trients.  (CBSE, 2019)
4. Mention the sources of carbohydrates.  (CBSE SP, 2018-19)
5. What are the nutritive components of diet? Discuss briefly. (Comptt., 2017)
6. Write a note on non-nutritive components of the diet.
7. Write briefly about minerals as an important nutritive component. (CBSE, 2016)
8. What is roughage and its functions?
9. Write in brief about the importance of mineral requirement. (CBSE, 2015)
10. Briefly explain the functions and resources of three fat-soluble vitamins. (CBSE, 2015)
11. List out any four factors that influence a balanced diet.
12. What are vitamins? Write the sources of vitamins A, D, E and K.
13. What are saturated fats and their benefits?
14. What are the harms of taking soft drinks? List their healthy substitutes.
15. List the functions of any four macro- minerals.
16. List food needs of athletes, pre and post competitions.
17. List out the ways to control weight.
18. Write any three pitfalls of dieting.

D. Long Answer Type Questions (CBSE, 2011)  (5 marks)

1. Explain macro-nutrients and their role in our diet. (CBSE, 2019)
2. Describe any four harmful non-nutritive factors.
3. Explain any five essential elements of diet. (CBSE, 2014)
4. What are vitamins? Name the types of vitamins and their two sources.
5. What precautions should be taken while taking food?
6. Classify food into different types based on the presence of nutrients.
7.  hat are fat-soluble vitamins? List their functions and any four sources from where we get
W
them.
8. What is a balanced diet? Elucidate any four of its constituents. (CBSE, 2013)

Physical Education – XII 104

 9. ‘ Vitamins are essential for our metabolic process’. What happens if our diet is devoid of vita-
mins? (CBSE, 2012)
10. W
 hat are fats? Write a detailed note on its types. Also, mention its importance in the proper
functioning of the body. (CBSE. 2012)
11. What do you understand by various food myths? Describe briefly various food myths.
12. What is food intolerance? How can it be managed?

E. Applying
1.  hat kind of diet should a high jump athlete take? Compare it with any other sport you play
W
or want to play.
2. Justify that water should be an important component of our daily diet.

F. Analysing and Evaluating

1. Analyse the effect of following components on the body if taken in following conditions:
(a) Tea is taken with meals.
(b) Phosphorus rich foods are taken in excess quantity.
(c) If food is chewed properly.
2. How the fruits and vegetables enriched meal is beneficial to us? Elaborate.

G. Creating
1.  reate a balanced diet chart for the following categories. You can answer in a pyramid shape
C
chart and write the adequate nutrients.
(a) Growing child (b) Sick person (c) Pregnant woman (d) Sportsperson

H. Higher Order Thinking Skills (HOTS)

1. Why are cereals and pulses considered perfect meals when combined?
2. Justify the beneficial role of phytochemicals as non-nutritive factors.

I. Value Based Questions

1.  our friend is lazy and does not lead an active life. As a result, he/she is suffering from obesity
Y
and wants to reduce it as soon as possible.
(a) List a few healthy food items for his/her breakfast, lunch and dinner.
(b) Explain him the concept of balanced diet.
(c) What values do you think you are showing in this case?

105 Physical Education – XII

J. Case Study Based Questions
1.  ikas, a state level wrestler has be advised by his coach to take adequate amounts of simple car-
V
bohydrates, vitamins, minerals and proteins in his diet along with the training schedule. He has
also been advised to follow the diet plan and be aware of the drawbacks of unsupervised dieting.
(i) Glucose, Fructose, Lactose are
(a) Simple Carbohydrate (b) Complex Carbohydrate
(c) Minerals (d) Fats
(ii) Which amongst these is a Pitfall of dieting?
(a) Skipping meal (b) Reducing energy food
(c) Drinking lot of water (d) Taking food supplements
(iii) Amino acids and protein are the __________ of life.
(a) Building blocks (b) Training blocks (c) Fitness blocks (d) Both a. & b.
2.  he Ganga school teams have started the practice for Basketball Cluster Tournament. One
T
day the school secretary visited the playground and watched the practice session. He felt that
the players were weak. After discussion with the coach, he arranged a dietician to rectify the
players requirements.
(i) Which types of the nutrients are advisable for the player?
(a) Proteins (b) Minerals (c) Vitamins (d) Carbohydrates
(ii) It is recommended to drink of water daily.
(a) 1-2 litres (b) 2-3 litres (c) 1-1.5 litres (d) 2-4 litres
(iii) Vitamins are called
(a) Protective food (b) Body Building food.
(c) Energy giving food (d) Strong bones
3.  hruti, a student of class XI is struggling with Obesity due to which she has low self- esteem
S
and low confidence. As a result she has started dieting to control her weight. But this dieting
program is self-designed and lacks knowledge about nutrition.
(i) As a physical education student what do you feel will be the pitfalls of this dieting plan?
(a) Extreme weight loss
(b) Dehydration
(c) Deficiency of essential nutrients
(d) All of these

Physical Education – XII 106

 (ii) What will be your advice to Shruti to control her weight?
(a) Exercising (b) Skipping meals (c) Balanced diet (d) Both a. and c.
(iii) What is the meaning of the term Pitfalls of dieting?
(a) Importance (b) Drawbacks (c) Need (d) Outcome

ART INTEGRATION
1.  tart an awareness campaign in your school regarding the importance of nutrition in our life.
S
You could include the following activities:
(a) Poster making Competition on the benefits of Healthy Eating and Healthy Lifestyle.
(b) Talk Show by inviting a Dietician.
(c) Making and screening a video film on the dietary imbalances.
(d) Cooking competition for cooking healthy.
(e) I f possible, develop a school vegetable garden to increase the awareness about various
vegetables.  (CBSE)

SEWA (Social Empowerment through Work Education and Action) Activities

1.  uring Covid-19 pandemic, many people lost their jobs; some lost the only earning members.
D
in the family, children became orphans and many such other difficulties were aroused to be
faced by the people. Identify such people/ families and extend your helping hand in terms of
money, mental and social support or in any other way you can.
2. Organise free meal distribution activities for the needy or the victims of disasters.

Extension Activities/Projects
A. Form a group in the class and prepare a diet plan for the following categories.
1. A vegetarian sprinter who takes part in 100 m or 200 m races.
2. Eating strategies for a person who wants to lose 20 kg weight.
3. Diet plan for an underweight person who wants to gain 10 kg weight.
B. Initiate the following activities in your class/school/home:
1. Discussion on the importance of nutrition in our life.
2. Healthy eating and healthy lifestyle.
3. Meeting a dietician and discussing the requirements of various categories.
4. Research on various dietary imbalances and their effect on our body.
5. Having a kitchen garden in your home.

107 Physical Education – XII

 6 Test And Measurement
Learning Objectives
• SAI Khelo India Fitness Test in School • Computing Basal Metabolic Rate
• Body Mass Index (BMI) • Motor Fitness Test and Measurement
• Plate Tapping Test • Measurement of Cardiovascular Fitness
• Flamingo Balance Test • Harvard Step Test,
• Partial Curl Up (30sec) • Rikli & Jones Senior Citizen Fitness Test &
• Sit and Reach Test Measurement
• 600 meter Run/Walk • Johnson-Metheny Test of Motor Educability

 est and measurement is the instrument for getting essential details regarding the needs, capacities,
T
abilities and attitudes of students or sports persons.
 very task and work needs to be evaluated. Evaluation is based upon test and measurement. This is very
E
important to check the progress of an individual.
 est provides data or scores which can be measured and evaluated. A test helps to collect data which can
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be evaluated for further improvement.
I n Physical Education, tests are used to collect information or data about a specific skill, strength,
endurance, knowledge and attitude and measurement is related to measuring size, height, weight vital
capacity, achievement etc.
SAI Khelo India Fitness Test in School
Age group 5 - 8yrs/ class 1 - 3
BMI, Flamingo Balance Test, Plate Tapping Test
Age group 9 - 18yrs/ class 4 - 12:
 MI, 50mt Speed test, 600mt Run/Walk, Sit & Reach flexibility test, Strength Test (Abdominal Partial
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Curl Up, Push-Ups for boys, Modified Push-Ups for girls).

Body Mass Index (BMI)

What does it measure:

Body Composition refers primarily to the distribution of muscle and fat in the body.
Body size such as height, lengths and girths are also grouped under this component.

Physical Education – XII 108

The test performed is Body Mass Index (BMI), which is calculated from body Weight (W) and height(H).
 MI = W/ (HxH), where W = body weight in kilograms andH= height in meters. The higher score
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usually indicates higher levels of body fat.

Measuring Height Accurately

  emove the participant’s shoes, bulky clothing, hair ornaments and unbraid hair that interferes with
R
the measurement.
 
Take the height measurement on flooring that is not carpeted and against a flat surface such as a wall
with no molding.
 
Have the participant stand with feet flat, together and back against the wall. Make sure legs are
straight, arms are at sides and shoulders are levelled.
 
Make sure that the participant is looking straight ahead and that the line of sight is parallel with the
floor.
 
Take the measurement while the participant stands with head, shoulders, buttocks and heels touching
the flat surface (wall).
 
Depending on the overall body shape of the participant, all points may not touch the wall.
 
Use a flat headpiece to form a right angle with the wall and lower the headpiece until it firmly
touches the crown of the head.
 
Make sure the measurer’s eyes are at the same level as the headpiece.
 
Lightly mark where the bottom of the headpiece meets the wall.
 
Then use a metal tape to measure from the base on the floor to the marked measurement on the wall
to get the height measurement.
 
Accurately record the height to the nearest 0.1 centimeter.

Measuring Weight Accurately

 
Use a digital scale.
 
Avoid using bathroom scales that are spring-loaded.
 
Place the scale on firm flooring (such as tile or wood) rather than carpet.
 
Have the participant remove shoes and heavy clothing, such as sweaters, jackets, etc.
 
Have the participant stand with the feet in the center of the scale.
 
Record the weight to the nearest decimal fraction (for example, 25.1kilograms).

Plate Tapping Test

What does it measure?
Tests speed and coordination of limb movement

109 Physical Education – XII

How to Perform:
I f possible, the table height should be adjusted so that the subject is standing comfortably in front of the
discs.
 
The two yellow discs are placed with their centers 60 cm apart on the table. The rectangle is placed
equidistant between both discs.
 
The non-preferred hand is placed on the rectangle.
 
The subject moves the preferred hand back and forth between the discs over the hand in the middle
as quickly as possible.
 
This action is repeated for 25 full cycles (50 taps).

Infrastructure/Equipment Required
Table (adjustable height), 2 yellow discs (20cm diameter), rectangle (30 x 20 cm), stopwatch

Scoring
The time taken to complete 25cycles is recorded.

Test Administrative
 articipants should be encouraged to stand in a balanced posture, feet apart to shoulder width. Results
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are usually better if the participant can maintain constant pace during most of the run.

Flamingo Balance Test

What does it measure?
 bility to balance successfully on a single leg. This single leg balance test assesses the strength of the
A
leg, pelvic and trunk muscles a static balance.

How to Perform
Stand on the beam. Keep the balance by holding the instructor’s hand (if required to start).

Infrastructure/Equipment Required
Non slippery even surface, Stop. Can be done by just standing on a beam.
 hile balancing on the preferred leg, the free leg is flexed at the knee and the foot of this is held close
W
to the buttocks.

Scoring
 
The total number of falls or loss of balance in 60 seconds of balancing is recorded.
 
Start the watch as the instructor lets go of the participant/subject.
 
If there are more than 15 falls in the first 30 seconds, the test is terminated.

Physical Education – XII 110

 
Pause the stopwatch each time the subject loses balance (either by falling off the beam or letting go
of the foot being held).
 
Resume over, again check the timing until they lose balance.
 
Count the number of falls in 60 seconds of balancing.

Administrative Suggestion
Participants should be encouraged to have the eyes focused a stationary object straight ahead.

Partial Curl Up (30sec)

What does it measure?
 he curl up test measures abdominal muscular strength and endurance
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of the abdominals and hip flexors, important in back support and core
stability.

How to Perform
 
The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90 degrees, with
hands straight on the sides (palms facing downwards) closer to the ground, parallel to the body.
 
The subject raises the trunk in a smooth motion, keeping the arms in position, curling up the desired
amount (at least 6 inches above/along the ground towards the parallel strip).
 
The trunk is lowered back to the floor so that the shoulder blades or upper back touch the floor.

Infrastructure/Equipment Required
Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording sheets, Pen

Scoring
Record the maximum number of Curl ups in a certain time period 30 seconds.

Administrative Suggestion
 articipants should be encouraged to keep a normal breathing rate. Results are usually better if the
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participants can maintain constant pace during the activity.

Push ups for Boys and Modified push ups for girls

What does it measure?

Upper body strength, endurance and trunk stability.
How to Perform
 standard push up begins with the hands and toes touching the floor, the body and legs in a straight line,
A
feet slightly apart, the arms at shoulder width apart, extended and at right angles to the body.

111 Physical Education – XII

 eeping the back and knees straight, the subject lowers the body to a predetermined point, to touch
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some other object, or until there is a 90-degree angle at the elbows, then returns back to the starting
position with the arms extended.
 his action is repeated, and the test continues until exhaustion or until they can do no more in rhythm or
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have reached the target number of push-ups.
For Girls: push-up technique is with the knees resting on the ground.

Infrastructure/Equipment Required
Flat clean cushioned surface/Gym mat

Scoring
Record the number of correctly completed push-ups.

Administrative Suggestion
 
Participants should be encouraged to emphasize keeping the back straight.
 
Results are usually better if the participant can maintain a constant pace during the activity.

Sit and Reach Test

What does it measure?
I t is a common measure of flexibility and it specifically measures the flexibility of the lower back and
hamstring muscles. This test is important as tightness in this area is implicated in lumbar lordosis,
forward pelvic tilt and lower back pain.

How to Perform
 
This test involves sitting on the floor with legs stretched out straight ahead.
 
Shoes should be removed. The soles of the feet are placed flat against the Sit and Reach box. Both
knees should be locked and pressed flat to the floor- the tester may assist by holding them down.
 
Ensure that the hands remain at the same level, not one reaching further forward than the other.
 
After some practice the subject reaches out and holds that position for one-two seconds while the
distance is recorded. Make sure there are no jerky movements.

Infrastructure/Equipment Required
 it and Reach box with the following dimensions: 12‘‘ × 12’’ (sides) 12 × 10 (front and back)
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12‘‘× 21’’ (top) Inscribe the top panel with centimeter/mm gradations.
It is crucial that the vertical plane against which the subject’s feet will be placed is exactly at the 23 cm mark
Flat clean cushioned surface/Gym Mats

Scoring
The score is recorded (difference between initial cm and mm, as the distance reached by the hand.
Physical Education – XII 112
Administrative Suggestion
 
Proper warm-up and static stretching of the lower back and posterior thighs is very important for
this test. A partner placing his/her hands lightly across knees can prevent the flexing of knees.
 
Keep the hands over each other (fish pose). In order to prevent the test apparatus from sliding away
from the participants during the test it should be placed against a wall or a similar immovable
object.
 
The test trial is repeated if:
(i) The hands reach out unevenly or
(ii) The knees are flexed at the time of doing the test.

600 meter Run/Walk

What does it measure?
Cardiovascular Fitness/Cardiovascular Endurance

How to Perform
 
Participants are instructed to run 600 mts. in the fastest possible pace.
 
The participants begin on signal, “ready, start” as they cross the finish line; elapsed time should be
announced to the participants.
 
Walking is permitted but the objective is to cover the distance in the shortest possible time

Infrastructure/Equipment Required
 topwatch, whistle, marker cone, lime powder, measuring tape, 200 or 400 mts. track with 1.22 mt
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(minimum 1 mt) width preferably on a flat and even playground with a marking of starting and finish
line.

Scoring
Time taken for completion (Run or Walk) in min, sec, mm

Administrative Suggestion
 
Participants should be encouraged to practice running with emphasis placed on the concept of pace.
 
Results are usually better if the participant can maintain constant pace during most of the run and
perhaps using a strong closing effort.
50 meter Dash (standing start)
50Mtr Standing Stand
What does it measure?
Determines acceleration and speed

113 Physical Education – XII

How to Perform
 
A thorough warm up should be given, including some practice starts and accelerations.
 
Start from a stationary position, with one foot in front of the other. The front foot must be on or
behind the starting line. This starting position should be static (dead start).
 
The tester should provide hints for maximizing speed (Such as keeping low, driving hard with the
arms and legs) and encouraged to continue running hard through the finish line.
Infrastructure/Equipment Required
Measuring tape or marked track, stopwatch, cone markers, flat and clear surface of at least 60 meters.
Scoring
Time taken for completion
Administrative Suggestion
 
Participants should be encouraged to practice running with emphasis placed on the concept of pace.
 
Results are usually better if the participant can maintain constant pace during most of the run and
perhaps using a strong closing effort.

Computing Basal Metabolic Rate

 asal metabolic rate (BMR) is the total number of calories or minimum level of energy that our body
B
needs to perform basic functions such as breathing, digestion, circulation, cell production, nutrient
processing, protein synthesis, ion transport, etc. That means all our bodily functions that happen are
beyond our control.

Calculate Your BMR

You can either find BMI by using a formula designed by scientists or you can get it tested ittested in a
lab. Also, you can use an online calculator.
The Harris-Benedict Equation is often used to estimate basal metabolic rate.
Men: BMR = 88.362 – (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
Women: BMR = 447.593 – (9.247 × weight in kg) (3.098 × height in cm) – (4330 × age in years)

Motor Fitness Test And Measurement

 otor fitness refers to the capacity of an athlete to take part effectively in particular sports. It can also
M
be said that the fitness is a person’s ability to do physical activity.
Motor fitness is the ability to perform physical activities effectively and efficiently.
There are 5 motor fitness components which measures fitness level of an athlete.
 hese components are Strength, Endurance, Flexibility, Speed, Coordination/agility. Test to check these
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components are as follows

Physical Education – XII 114

Test Items
50 M Standing Start — For speed
600 M Run/Walk — For endurance
Sit & Reach — For flexibility
Partial Curl Up — For abdomen strength
Push Ups (Boys) — For arm strength
Modified Push Ups (Girls) — For arm strength
Standing Broad Jump — For leg explosive strength
4 × 10M Shuttle Run — For agility

50 M Standing Start
5 0m race is administered to test the athlete’s speed. This test includes running
50 meters as fast as possible.

Procedure
Stand behind the starting line without touching the ground. One foot in front of the other.
 nce the subject is ready, the starter gives the instructions “set” then “go. The athlete starts and crosses
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the end line as fast as possible.

600m run/walk
This test is to measure the endurance level.

Procedure
 tands behind the starting line. At the signal Ready and Go, the athlete starts running. In between, he
S
can run or walk. Time is recorded.

Sit and Reach Test

This test is conducted to measure the flexibility of the lower back and
hamstring muscles.

Procedure
 it on the floor without shoes, legs stretched, knee straight palm facing downward. The subject tries to
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reach forward along the measure line as far as possible without giving any jerks.
Partial Curl Up
 he partial curl-up test is to test abdomen strength. The subjects perform as
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many sit-ups as possible at the rate of one every three seconds.

115 Physical Education – XII

Procedure
 ie down on the back with the knees flexed. The subject curls up, until the shoulders come off the mat
L
two inches then go back again.
A total number of repetition of sit-ups is recorded in one minute.

Push Ups For Boys

This push-up test is to measure upper body strength and endurance.

Procedure
 rom prone position push whole body up, hands and toes touch the floor, the body and legs in a straight
F
line, feet slightly apart, keep the back and knees straight
Lower the body to a 90-degree angle at the elbows, then return to position, continue till exhaustion.

Modified Push Ups For Girls

The Modified Push-Up test is used to measure upper body strength,
endurance and trunk stability

Procedure
 et down on your hands and knees with your hands just outside the shoulder. Now bend your elbows
G
and lower your chest till 90° at the elbows.
Push your body up so that your arms are straight the test will continues until exhaustion.

4x 10 M Shuttle Run
This test measures agility and speed.

Procedure
 tand behind the starting line. On the signal "go" sprint to the opposite
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line which is marked 10 m away.
 ick up one block of wood (two wood blocks are kept behind the line
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beforehand), run back to starting position, place the block on or beyond the line.
 ake turn without a rest, run back to get the second block and carry it back across the finish line. A total
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of 40 metre is çovered.

Measurement of Cardiovascular Fitness

Harvard Step Test
Harvard step test was developed by Lucien Brouha and his associates in 1943.
 his test is to measure the cardiovascular or aerobic fitness of an athlete, by
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checking the recovery rate

Physical Education – XII 116

Requirements:
One gym bench of 20 inches high for men and 16 inches for women, stopwatch.

Test Administration
I n this test, athlete steps-up and steps-down on the gym bench for five minutes or until exhaustion, at a
rate of 30 steps per minute.
On the command 'go' an athlete starts doing steps, stopwatch is switched on simultaneously.
After completing, the athlete sits down immediately
Pulse 1: The assistant measures the total number of heartbeats counted for 30 sec after 1 min of
completion.
Pulse 2: The assistant measures heartbeat again after 2 min for 30sec.
Pulse 3: The assistant measures pulse again after 3 minutes for 30 sec.

Calculation
100 × Test duration in seconds / 2 × Sum of pulses
For male excellent score is above 90 and for women it is above 86.

Rockport Walking Test

 his test is to measure the Cardiorespiratory fitness of the athlete by
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measuring VO2 Max ( Maximum Cardiovascular Ability )

Requirements
Running track (200-400m )
Stopwatch
Weighing machine
Assistant
Test Administration
Record body weight in pounds
Walk or run one mile (1609m) as fast as possible
Record the time to complete the one-mile walk
Immediately on finishing the walk measure heart rate
Calculation
The formula to calculate VO2 max is:
1 32.853 – (0.0769 × Weight) – (0.3877 × Age) + (6.315 × Gender) – (3.2649 × Time) –
(0.1565 × Heart rate)

117 Physical Education – XII

(Weight is in pounds (lbs)
Gender: Male = 1 and Female = 0
Time is expressed in minutes
Heart rate is in beats/minute
Age is in years)

Rikli & Jones - Senior Citizen Fitness Test & Measurement

 enior citizen fitness test was developed by Roberta Rikli and Dr. Jessie Jones. This test consists of six
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easy and simple tests that assess the functional fitness of senior citizens.

Chair Stand Test

This test is to check leg strength and muscle endurance.

Requirements
Straight back chair without arms 45 cm high stopwatch.

Test Administration
 
Place the chair against the wall
 
The person sits on the chair with feet apart
 
Arms crossed at the wrist and held close to chest
 
From sitting position stands completely
 
Repeats for 30 seconds

Arm Curl Test

This test measures upper body strength and endurance. The aim is to
do as many arm curls in 30 sec.

Requirements
4pound dumbbell for women and 8 pound for men
A chair without any armrest.
Stopwatch

Test Administration
The person sits on the chair holding the dumbbell arms vertically downward
Curl forearm up through a full range of motion
The number of complete Curl actions is the score

Physical Education – XII 118

Chair and Reach Test
The purpose of this test is to measure the lower body flexibility.
Requirements:
Ruler, Straight back chair 45 cm high

Test Administration
 
The person sits on the edge of the chair
 
One foot on the floor and other foot extended with knee straight.
 
Exhale and reach towards the toe
 
Keep the back straight and head up
 
Hold the reach for 2 sec
 
Perform the test twice and consider the best

Back Scratch Test

This test measures the general range pf motion of the shoulder It
requires a ruler.

Test Administration
 
The test is done in a standing position
 
One hand is kept behind the head over the shoulder
 
Place the other hand behind the back. Fingers up
 
Try to touch both arms finger
 
Try the test twice and consider the best

8- Feet Up And Go Test

This test is designed to measure speed, agility and balance while moving.

Requirements
 
Stopwatch
 
Straight back chair
 
Cone markers
 
Measuring tape

Test Administration
 
Place a chair against the wall
 
Keep a cone eight feet away in front of chair

119 Physical Education – XII

 
The person sits on the chair and hands resting on knees
 
On the command GO person stands up and walks around the cone as quickly as possible and sits
down on the chair
 
Scoring is counted based on the time taken to perform

6 Minute Walk Test

This test is to measure aerobic fitness.

Requirements
 
Measuring tape to mark track distance
 
Stopwatch
 
Chair for rest

Test Administration
 
The walking track is laid in rectangle area with cone marking
 
Person walks as quickly as possible for six minutes to cover maximum distance
 
Person can set their own pace and can stop to take rest
 
Measure in metres the distance covered by a person in six minutes

Johnson-Metheny Test of Motor Educability

 he Johnson-Metheny Test battery is an updated version of the Johnson Educability Test developed back
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in 1932. It aimed to assess neuromuscular skill capacity through a set of ten specific items. In 1938,
Methney made improvements by reducing the items to four key motor stunts: Front Roll, Back Roll,
Jumping Half-Turns and Jumping Full-Turns.
 he testing area consists of a 15-foot long mat, divided into ten 18-inch sections with alternating3/4 -
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inch and 3-inch transverse lines. Additionally there’s a 4-inch wide lengthwise line in the middle of the
mat.

Procedure for each stunt:

1. Front Roll: Disregarding the central line, stand outside the marked area and execute two front rolls.
 he first roll should cover up to 7.5 feet, within the 3-inch-wide center line, and the second roll
T
should cover the remaining 7.5 feet. It’s important to complete the rolls without touching the
boundaries or exceeding the specified zones.
 Scoring: You earn 5 points for each correctly performed roll, allowing a maximum of 10 points. If
you go beyond the sideline (left or right) during either roll, 2 points are deducted for each instance.
Going past the end limit during a roll results in a 1-point deduction for each occurrence. Failing to
execute a proper front roll results in a full deduction of 5 points.

Physical Education – XII 120

2. Back Roll: This test mirrors the front roll in execution and scoring. Start outside the marked chart
area and execute two back rolls within the 2-foot lane area the first back roll covering the first half
and the second back roll covering the second half.
3. Jumping Half Turns: Begin standing with your feet on the first 3-inch line. Jump with both feet to
the second 3-inch wide line while performing a half turn to the right or left. Then, jump to the third
3-inch line, executing a half turn in the opposite direction to your first half-turn. Continue to the
fourth and fifth 3-inch wide lines, alternating half turns to the right and left.
Scoring: If you flawlessly execute four jumps, you earn ten points. Deduct only 2 points for each
incorrect jump, like not landing with both feet on the 3-inch line or turning in the wrong direction
or both.
4. Jumping Full Turns: Start with your feet outside the marked area, positioned at center of the lane.
Jump with both feet together to the second rectangular space executing a full turn to the right or left.
 eep jumping to alternate rectangular spaces on the marked mat, performing full turns in the same
K
direction and ensure you land on both feet every time.
 hese tests are tailored for boys to perform four stunts and for girls to perform three stunts each
T
contributing to the assessment of neuromuscular skills.

I. Objective Type and Multiple Type Questions (1 mark)

Fill in the blanks:

1. Trunk flexibility can be tested by the _________________ test.
2. The upper body strength and endurance can be determined by _________________.
3. The _________________ push-ups tone the arms, chest, shoulders and core muscles.
4. Students must _________________ before the fitness tests and should be medically fit.
5. _________________ refers to the distribution of muscle and fat in the body.
6.  he parameters like heart rate, stroke volume, cardiac output and maximal oxygen consumption
T
are related to _________________.
7. Motor educability refers to the cognitive capacity to learn new _________________.
8. Harvard test requires minimal equipment and costs and can be _________________.

II. Write true or false:

1.  rm-curl test is a common test known for measuring the strength of upper extremities in older
A
age. ______________

121 Physical Education – XII

 2. Push-ups are done to determine upper body strength and endurance.  ______________
3. Chair stand test is used for measuring upper body strength. ______________
4. 50 m race is used to determine running speed and acceration. ______________
5. 600 m run/walk measures agility of the person. ______________
6. In front roll, the person has to perform rolls without touching the limits. ______________
7.  he average BMR is about 1409 kcal (5900 kJ) for a woman and about 1696 kcal (7100) KJ)
T
for a man. ______________
8. Modified push ups for girls determine the upper-body endurance. ______________

III. Multiple choice questions:

1. Body Mass Index (BMI) can be calculated from body Weight (W) and ______________.
(a) Height (b) Push-ups (c) Curl-Up (d) None of these
2 Rikli and Jones senior citizen test was developed in ______________.
(a) 1990 (b) 2000 (c) 2001 (d) 2002
3. Which of the following is assessed by the eight-foot up and go test?
(a) Physiology fitness (b)  alking speed, coordination and
W
agility
(c) Lower body flexibility (d) Upper body strength
4. Partial curl up test is used to measure ______________.
(a) Explosive power of legs (b) Agility and speed.
(c) Abdominal strength (d) Acceleration speed
5. The athlete speed (acceleration) is measured in ______________.
(a) Modified push-ups (girls) (b) 4 × 10 m Shuttle run
(c) 50 m Standing start (d) Sit and reach

B. Very Short Answer Type Questions (1 mark)

1.  xplain the procedure for administrating any three test times of the Rikli and Jones 
E
 (CBSE SP 2020)
2. How is the scoring done in the 600 m run/ walk test?
3. Explain the ‘Eight-Foot Up and Go’ test for measuring agility and dynamic balance. (A/ 2018)
4. Explain the procedure of the Six Minute Walk Test. (C.B.S.E SP 2018)
5.  our grandmother feels that she has reduced her upper body flexibility and therefore she wants
Y
to test herself. Which test would you suggest to her? (C.B.S.E 2017, 2015)

Physical Education – XII 122

 6. How is scoring for front roll done in Johnson- Metheny Test?
7. Which test would you suggest to measure upper body strength for the aged population?
 (C.B.S.E 2016)
8.  hat are the components of the Rikli and Jones Test? Explain the purpose and procedure of
W
any one one test. (C.B.S.E 2016)
9. What is the formula to calculate BMI?
10. Which test would you suggest for your grandmother to test lower body flexibility?
 (C.B.S.E 2015)
11. W
 hich motor quality does a senior citizen lack who finds difficulty in tying the shoelaces
while sitting on the chair?  (C.B.S.E SP 2015)
12. What is the procedure of Rockport fitness test?

C. Short Answer Type Questions  (3 marks)

1. Explain the procedure for administering any three test items of Rikli and Jones Test. 
 (C.B.S.E SP 2020-2019)
2.  hat are the components of the Rikli and Jones Test? Explain the purpose and procedure of
W
any one test.  (C.B.S.E 2019)
3. Discuss the Back Scratch Test for upper body flexibility.
4. Discuss Chair Sit and Reach Test in brief.
5. Define Basal Metabolic Rate (BMR). How would you calculate it?
6. Explain the procedure of plate tapping test and its purpose.
7. What is Flamingo Balance test? How is scoring done in it?
8. Write the correct method of measuring weight.
9. Explain the Johnson Metheny Test of motor educability in brief.
10. What is jumping full turn and its scoring method?

D. Long Answer Type Questions  (5 marks)

1. Write the procedure of push-ups in boys.
2. What is the purpose of partial curl up? Write its procedure.
3. Describe the procedure for administering Rikli and one senior citizen fitness test.
 (C.B.S.E SP 2015, 2014)
4.  hat are fundamental movement skills? In which age group they are most essential to develop?
W
Why these skills are important?
5. How would you calculate your BMI? Explain briefly.

123 Physical Education – XII

 6. Write a note on modified push-ups for girls.
7. Elaborate the method of 600 m run.
8. Describe the procedure of Johnson-Metheny motor educability test battery.

E. Applying
1. How would you score the speed of an athlete by 50m standing start?
2. Differentiate between the modified push-ups (girls) and push-ups of boys.

F. Analysing and Evaluating

1. Identify the fitness test shown in the adjoining picture. Answer the questions that follow:
(a) For which age group is it designed? (b) What score is it depicting?
(c) What would the score be if both hands (d) Write its brief procedure.

G. Creating
1.  uppose you want to test the aerobic endurance of your parents or the elderly in your home.
S
How would you do it?
2. Take your height and weight and calculate BMI.

H. Higher Order Thinking Skills (HOTS)

1. Which lifestyle tasks are related to chair sit and reach test and how?
2. Which test determines the upper body strength and endurance?

I. Value Based Questions

1.  uraj failed to perform a muscle strength test as compared to his friends, in a physical educa-
S
tion practical class. His friend Rohit asked him not to lose hope as other tests were remaining
in which he could do better. Rohit suggested that he carried out a proper warming-up exercise
before participating in the test.
(a) Which test is being talked about in the question?
(b) Name a few tests which Suraj can do to perform better.
(c) What values are exhibited by Rohit?

J. Case Study Based Questions  (Source CBSE)

1.  ajesh went to an old age home on the occasion of his birthday. At that time all the inmates
R
in the home were assembled in one place. When he enquired, they replied that they have a
physical fitness test.
(i) Give any one standard physical fitness test for senior citizen
(a) Push ups (b) Standing Broad jump
(c) Zig zag run (d) Eight foot up and go test

Physical Education – XII 124

 (ii) Chair stand test is used for measuring the
(a) Lower body strength (b) Upper body test
(c) Aerobic fitness (d) Anaerobic fitness
(iii) The weight of dumbbells in Arm Curl test for men is
(a) 5 pounds (b) 4 pounds (c) 8 pounds (d) 10 pounds
2.  inistry of Youth Affairs and Sports has launched many sports schemes in India Among these,
M
one of the best schemes is Khelo India. Mr. Kannan, father of Kartik approached the PE teach-
er and enquired about the fitness levels of the students. PE teacher replied that Khelo India
consisted of physical fitness tests for school children and they were analysing students’ fitness
through these tests.
(i) To measure lower body flexibility fitness which one of the following is best?
(a) Harvard Step Test (b) Sit and Reach Test
(c) Barrow Fitness Test (d) General Fitness Test
(ii) Rikli Jones test is conducted on
(a) Children (b) Adults (c) Adolescents (d) Senior Citizens
(iii) Which method should he follow to improve the jump?
(a) Flexibility (b) Explosive power
(c) Push-ups (d) Shuttle run

ART INTEGRATION
 lderly people often suffer from physical, mental and emotional problems. You can form a group of
E
some elderly in your neighbourhood. Sit with them in a park, garden or any nearby comfortable place.
Find out about some senior citizens who motivate you. Discuss with them about such people. Share their
biography with them. Listen to each person and know about his/her life.

SEWA (Social Empowerment through Work Education and Action) Activities

1.  rganise a senior citizen fitness test camp in your neighbourhood. Involve your friends in this
O
activity. Take at least ten persons for the test. Conduct different tests that you have studied in the
chapter. Record the data and submit report.
2.  rganise a visit to an old age home. Observe how the elderly are living there. Take the things like
O
fruits, vegetables or any other useable items with you which may be helpful for the use of elderly.

125 Physical Education – XII

 Physiology & Injuries in
7 Sports
Learning Objectives
• P
 hysiological factors determining components • E
 ffect of exercise on the cardio-Respiratory
of physical fitness System
• Effect of exercise on the muscular System • Physiological changes due to ageing.

Sports injuries, Classification: (Soft tissue injuries -Abrasion Contusion Laceration Incision Sprain
& Strain Bone &Joint injuries Dislocation Fractures-Green stick Comminuted. Transverse Oblique &
impacted) First aid, Aim and objectives of first aid
Exercise Physiology: explains the responses of the body to physical activities. These responses include
changes in metabolism and in the physiology of different systems of the body such as metabolism,
skeletal muscular, nervous, endocrine, cardiovascular, reproductive, respiratory digestive, urinary and
reproductive system, which are some how affected by regular exercises.

Physiological factors determining the Component of Physical fitness

Components of Physical fitness are Strength, Speed, Endurances, Flexibility etc.

Physiological Factors determining Strength

1. Size of the Muscle: The strength of muscle largely depends
on the size of the muscles.
 igger and larger muscles can produce more force. Males
B
have larger and bigger muscles in comparison to females.
 ith the help of different methods of strength training like
W
weight training, the size of strength can be increased and
thereby strength can be improved.
2.  uscle Composition: Each Muscle consists of two muscle
M
fibers- i.e., Fast twitch fibers (white fibers) and slow- twitch
fiber (red fibers). The fast-twitch fiber is capable to contract faster and can produce more force
while slow fiber is capable to contract for a longer duration
 he muscle with more percentage of fast-twitch fiber can produce more strength. The percentage of
T
fast-twitch fiber and slow-twitch fiber is genetically determined.
3. Body Weight: The individual who is heavier is generally stronger than the individual who is lighter.

Physical Education – XII 126

 Intensity of Nerve Impulse: When a stronger nerve impulse from central nervous system excites
4. 
more number of motor units, the muscles will contract more strongly or it can be said that the
muscle will produce more force or strength.

Physiological Factors Determining Speed

1. Muscle Composition: Muscle with greater no. of fast-
twitch fibers contract with more speed than slow-twitch
fibers.
2.  obility of the Nervous System: Rapid contraction and
M
relaxation is made possible because of fast excitation
and inhibition of concerned motor centers. This is called
mobility of the nervous system.
 he mobility of the nervous system is determined by genetic
T
factors and cannot be improved by training.
3. Explosive Strength: Explosive strength is important for fast and explosive movement.
It depends on muscle composition, muscle size, muscle coordination and metabolic process.
Except for Muscle composition, the remaining factors can be improved through training.
4. Flexibility: Good flexibility allows maximum range of movement with minimum internal resistance.
5.  io-chemical reserves and metabolic power determine the speed: For doing the exercises which
B
are done quickly muscles need more energy. This energy in our muscles is obtained through the
presence of ATP (Phosphatase adenine tripolyphosphate) and creative phosphate (CP).
The percentage of power and quantity in ATP and CP can be increased through training.

Physiological Factors determining Endurance

1. Aerobic Capacity: To work continuously by the muscle,
energy is required which is supplied by the presence of
Oxygen. The aerobic capacity depends upon.
(a) Oxygen intake: The amount of oxygen taken by
lungs from the atmosphere. More amount is better for
achieving higher max.
(b) Oxygen Transport: The oxygen transported depends
on the amount of oxygen absorbed by the blood from
the lungs & the ability of the circulatory system to
carry this quickly to working muscles.
(c) Oxygen Uptake: The amount or oxygen that can be absorbed and consumed by the working
muscles from the blood is called oxygen uptake.

127 Physical Education – XII

 (d) Energy Reserves: The aerobic capacity depends upon the muscle glycogen and sugar level in
the blood. If muscle glycogen falls below a certain level, fatigue occurs.
2. Lactic Acid Tolerance: The ability to tolerate a higher concentration of lactic acid is an important
factor in determining anaerobic capacity. It is important for activities that last for 40 seconds or
more. It Can be improved through training.
3. Muscle Composition: Slow-twitch fiber is best used for endurance activities (Aerobic activities).
They produce a small level of forces for a longer time and that’s why better suited for endurance
activities.
4. Movement Economy: Economical movement is important in endurance activities.
 he runner who can run at the same pace with less energy expenditure can run for the same speed for a
T
longer distance.

Physiological Factors determining Flexibility

1.  uscle Strength: The muscle should be at the minimum level of
M
strength to make movement possible especially against gravity or
external forces. In sprint sports, the legs or knees cannot be lifted
to certain heights or angle if the related muscles are weak.
Age and gender: Flexibility decreases with an increase in age.
2. 
However, flexibility can be improved with the help of training.
Females tend to have better flexibility than males.
3. Joint structure: Some joints have a greater range of movements than others in our body.
4. Stretch ability of muscles: For making movement at the joint, the muscle needs to contract to
execute the movement if the muscles are not regularly stretched, they tend to get shorter and
restricts the range of movement.
The stretch ability of muscle is trainable.
5. Internal Environment: Influences the athlete flexibility.
6. Previous injury: Injuries to the connective tissue and muscles lead to thickening or fibrosing of the
muscles. Fibrous tissues are less elastic and reduce flexibility.

Effects of Exercise on Muscular System

1. Change in shape and size of muscles: Cells of muscles are
enlarged which change the shape & size of muscles.
2. Muscles remain in tone position: when exercising on the regular
basis.
3. Delay’s fatigue: Fatigue is due to the formation of carbon dioxide,
lactic acid and acid phosphate.

Physical Education – XII 128

 The accumulation of these become less in individuals who exercise daily.
4.  educe reaction time: Speed of nerve impulse increases, which ultimately improves the reaction
R
time.
5.  ody postures remain correct: Muscle strength increases, which in turn keeps the body in the
B
correct position.
6. Formation of more capillaries: New capillaries are formed for better and efficient blood circulation.
7. Controls extra fat: Exercises burn the extra calories deposited in the form of fat.
8. Connective tissue becomes powerful.
9. Movement of muscles become efficient and smooth.
10. Increase in food storage.

Effects of exercise on the Cardiovascular System

A. Immediate effect of exercise

1. I ncrease in heart rate: The resting heart rate in an adult is 72 beats per minute. Even before
doing exercise heart rate increases in anticipation, this is called anticipatory response.
 hen exercising, the heart rate increases depending on the intensity and duration of the
W
exercise.
2. I ncrease in stroke volume: Stroke volume is the amount of blood ejected per beat from the
left ventricle.
(Measured in m/beat).
Stroke volume increases with an increase in the intensity of exercise.
3. I ncrease in cardiac output: Cardiac output is the amount of blood pumped by the heart in
one minute (Measured in litre/minute) it is the product of stroke volume and heartbeat.
If either heartbeat or stroke volume or both increases the cardiac output increases too.
4. I ncrease in blood flow: Generally, at rest 15%-20% of the blood is supplied to skeletal
muscles.
It increases to 80-85% of cardiac output during an intense workout.
5. Increase in blood pressure: while doing the exercise.

B. Long term effect of exercise

1. I ncrease in size of heart: The muscles of the heart increase in size and strength with regular
exercise.
The heart walls grow stronger and thicker.

129 Physical Education – XII

 2. Decrease in resting heart rate: After regular exercise. The heartbeat becomes more efficient.
3. Stroke volume increases at rest: The stroke volume remains up to 50-7o mi/beat in untrained
individual and 7o-90 mi/beat in trained individuals.
4. Regular exercise tends to increase cardiac output.
5. There is an increase in blood flow in the body.
6. There is a decrease in blood pressure by 10 mm Hg at rest.
7. I ncrease blood volume: blood produces a greater number of RBC in order to keep muscles
supplied with oxygen during heavy exercise.
8. Quicker recovery rate: heart rate and rate of respiration become normal rapidly.
9. Reduced risk of heart diseases.

Effects of exercise on Respiratory System

1. Decrease in rate of respiration at rest.
2. Strengthens diaphragm and muscles.
3. Regular exercise increases willpower.
4. Increase in endurance.
5.  egular exercise increases tidal air capacity: Tidal air is the amount of air that flows in and out
R
of lungs in each quiet respiratory movement.
6. Increase in size of chest and lungs: When a person performs regular exercise, he/she requires
more amount of Oxygen.
He inhales more amount of oxygen. During exercise. Consequently, his chest and lungs are exercised.
After some time period the size of the chest and lungs increases.
7. Increase in vital air capacity: It is the amount of air which an individual can inhale and exhale
with maximum effort with regular exercise the person’s capacity increases to 5500cc.
8. Prevention from diseases: If we perform regular exercis, we will inhale and exhale more air
speedily by doing so the waste product will never stick to our lungs these products will come out
automatically and lungs will not be damaged. In this way we can prevent various diseases.
9. Avoids second wind: A person who does regular exercise, hardly feels second wind (the ability to
breathe free after having been out of breath)
10. U
 nused alveolus becomes active: because much amount of O2 is required in vigorous and prolonged
exercises

Sports Injuries
 ports Injuries are the injuries that occur during athletic activities. In Sports and games, it is common to
S
get sports injuries during practice, training or competition.

Physical Education – XII 130

 lassification (Soft Tissue Injuries -Abrasion, Contusion, Laceration, Incision, Sprain & Strain, Bone
C
& Joint Injuries
Dislocation, Fractures - Green Stick, Comminuted, Transverse, Oblique & Impacted)

Classification of Sports Injuries

Classification of Sports Injuries

External/Soft Internal/Hard
tissue Injuries tissue Injuries

• Contusion
• Abrasion Bone Injury Joint Injury
• Incision
Fracture Dislocate
• Laceration
• Strain • Green stick • Lower injury
• Sprain • Transvers • Knee
• Oblique • Ligament Injury
• Comminuted
• Impact
• Stress Fracture

A. Soft Tissue Injuries

1. Contusion: It is a muscle injury. A direct hit can be the cause of Contusion. It can also be caused
by minor accidents such as failing, hitting. Or kicking. Blood vessels in the muscles are broken in
Contusion and bleeding may occur in the muscle which can cause bruises It is common in boxing,
kabaddi & wrestling.
2. Abrasion: It is a key injury that generally occurs due to friction with certain equipment or falling at
the area where the bone is very close to the skin. It can be caused by falling on a hard surface. Deep
abrasion may cause bleeding.
It can occur in a basketball, kabaddi, hockey, football, etc.
3. Laceration: It is an irregular cut in the skin caused by a sharp object and is more dangerous than
incised wounds
4. Incision: It may occur due to a sharp-edged object. Sometimes arteries and veins may be cut causing
blood to come out freely.

131 Physical Education – XII

5. Strain: It is also a muscle injury. Strain can be severe if it is caused by twisting or pulling a muscle
or tendon. In case of complete muscle rupture, it is not possible to move that part and there may be
severe pain around the rupture. It can happen suddenly or over days or weeks.
A sudden strain is caused by recent injuries Iike lifting heaving objects in the wrong way.
6. Sprain: It is a ligament injury it may occur due to overstretching or tearing of ligaments.
 Falling twisting or getting hit can force a point out of its normal position and can cause ligaments
around the joint to tear. Usually it occurs at the wrist joint and ankle joint.
Common Symptoms of this injury are swelling inflammation, server pain and tenderness.

Prevention of Soft Tissue Injuries

1 Proper warm-ups are essential before any sports activity.
2 Proper conditioning should be done during the preparatory period.
3 Players should be careful and alert during training and competition.
4 Good quality sports equipment should be used.
5 Grounds, courts, etc. Should be smooth and clean.
6 Protective equipment should be used.
7 Players should not continue to play during fatigue.
8 The complete scientific knowledge of the game is a must for preventing the sports injuries.
9 Balanced Diet and adequate rest.

B. Bone Injuries
There are six types of bone injuries they are:
1. Simple Fracture: The fracture is without any wound. Here the bone is broken in one place.
2. Compound Fracture: The fracture in which skin and muscles are damaged along with the fracture.
Usually the bone comes out through the skin by tearing it.
3. Complicated Fracture: A fracture in which a bone breaks and damages the internal organs. These
fractures are complicated and dangerous.
4. Greenstick Fracture: The bone bends whenever there is stress on the bone. Common in children
as their bones is delicate.
5. Comminuted Fracture: A fracture in when a bone is broken into three or more pieces. Possible in
a cycle or motorcycle race
6. Impacted Fracture: A fracture in which the end of a fractured bone enters into another bone.

Physical Education – XII 132

Causes of a Fracture
1. Forceful and unnatural movements.
2. Sudden fall on a hard surface.
3. Direct hit or strike with any sports equipment.
4. High-impact sports events.
5. Prolonged long-distance walking or running.
6. Osteoporosis.

Prevention
1. A proper warm-up before participating in sports.
2. Proper conditioning of the body.
3. Protective equipment should be used.
4. Players should not continue to play in a state of fatigue.
5. Calcium and vitamin D deficiency may weaken the bones. So a balanced diet must be taken.
6. Always be careful and alert while playing.
7 Use good quality sports equipment.
8 Training and competition area should be clear of hazards.

C. Joint Injuries
Dislocation of joints is the main injury. A hard strike to the joint or a fall may cause dislocation.
1. Dislocation of Upper Jaw: Occurs when the chin strikes any object forcefully.
2. Dislocation of Shoulder Joint: Occurs due to a sudden jerk or fall on a hard surface. The end of
the humerus comes out of the socket.
3 Dislocation of Hip Joint: Putting maximum strength spontaneously may cause dislocation of the
hip joint. The end of the femur is displaced from the socket.
4 Dislocation of Wrist: A miscalculated landing may cause dislocation of the wrist. It occurs when a
person uses his hand to break his fall. The sports person who plays the sport in which he may fall,
have the risk of getting his wrist dislocated.

Prevention
1 A proper warm up is essential before any physical activity.
2 The stretching exercise should be included in the warmup.
3 Proper Conditioning should be done during the preparatory period.
4 Use protective equipment gear as per the requirement of the sports.
5 Discontinue the practice during fatigue.
133 Physical Education – XII
Note: For Answer Key Please See SP Solution Book

Multiple Choice Questions

1. __________ system provides energy during 5000 m race.  (C.B.SE)
(a) ATP CP system (b) Anaerobic System
(c) Aerobic System (d) Endurance System
2. VO2 max is related to __________. (C.B.SE)
(a) Muscular system (b) Respiratory system
(c) Cardiovascular system (d) Energy production system
3. Which is not a property of muscles? (C.B.SE)
(a) Contractility (b) Excitability (c) Extensibility (d) Durability
4. Which term is used to describe a resting heart rate of <60 beats per minute?
(a) Tachycardia (b) Hypertrophy (c) Bradycardia (d) VO2 Max.
5. I t is the amount of blood pumped out by each side of the heart (actually each ventricle) in 1
minute  (C.B.SE)
(a) Blood pressure (b) Cardiac output (c) Blood volume (d) Anaemia
6. What is the resting cardiac output in a normal individual?
(a) 2 litres (b) 6 litres (c) 8 litres (d) 5 litres
7. Aerobic capacity describes the functional capacity of:
(a) Heart (b) Lungs (c) Blood vessels (d) All of the above
8. Aerobic capacity depends upon: (C.B.S.E)
(a) Oxygen intake (b) Oxygen transport
(c) Oxygen uptake (d) All of the above
9. The amount of oxygen that can be taken by the lungs from the atmosphere is called:
(a) Oxygen transport (b) Oxygen uptake
(c) Oxygen intake (d) None of the above
10. Vital capacity depends upon:
(a) Lung size (b) Strength of respiratory muscles
(c) Chest cavity size (d) All of the above

Physical Education – XII 134

11. A higher lactate threshold:
(a) Delays fatigue (b) Increases endurance
(c) Both (a) as well as (b) (d) None of the above
12. Anaerobic capacity is the ability to produce energy:
(a) With use of oxygen (b) Without use of oxygen
(c) With use of nitrogen (d) None of the above
13. The science of how living things function normally is called:
(a) Psychology (b) Physiology (c) Kinesiology (d) Biomechanics
14. T
 he ability to perform cardiovascular exercises like running, aerobic exercise or swimming,
for an extended period of time is called:
(a) Speed (b) Strength (c) Endurance (d) Flexibility
15. Athletes with high endurance generally possess high percentages of:
(a) Fast twitch muscle fibres (b) Slow twitch muscle fibres
(c) Flexibility (d) Fat
16. The slow-twitch muscles, which predominantly are supplied with red fibres, are adapted for:
(a) strength (b) speed
(c) endurance (d) dynamic balance
17. Physical exercise done in the presence of oxygen is called:
(a) aerobic (b) anaerobic (c) isometric (d) isokinetic
18. The greater the percentage of fast twitch muscle fiber one has:
(a) the stronger he is (b) the faster he is
(c) the slower he is (d) more flexible he is
19. C
 ardio-Respiratory system is essential for efficient pumping of blood and supply to all parts
of the body:
(a) Oxygen (b) Water (c) Vitamins (d) None of the above
20. The process of converting glucose into energy without utilizing oxygen is known as:
(a) Anaerobic respiration (b) Aerobic respiration
(c) Stroke volume (d) Pulmonary diffusion
21. Each movement in human body is the result of __________.
(a) Contraction (b) Relaxation
(c) Contraction & Relaxation (d) None of the above

135 Physical Education – XII

 22. The Muscles are attached to the __________. (C.B.S.E.)
(a) Bones (b) Tissues
(c) Cells (d) None of the above
23. The muscles control activities like:
(a) Facial expressions (b) Posture of the muscles
(c) Body movements (d) All of the above
24. The muscles account for nearly __________ percent of the body weight:
(a) 60 (b) 40 (c) 35 (d) 55
25. Exercise has __________ effects on the muscular system:
(a) Only short-term (b) Only long-term
(c) Both short-term as well as long-term (d) None of the above
26. The effect of exercise on muscles depends upon :
(a) Type of exercise (b) Intensity of exercise
(c) Time for which exercise is done (d) All of the above
27. Which of the following is not a property of muscles?
(a) Contractility (b) Excitability
(c) Extensibility (d) Durability
28. Muscle hypertrophy is:
(a) Decrease in muscle mass (b) Increase in muscle mass
(c) Increase in muscle strength (d) None of the above
29. Which term is used to describe the amount of blood pumped by the heart during one contraction?
(a) Vital Capacity (b) Stroke Volume
(c) Tidal Volume (d) Residual Volume
30. Cardiac hypertrophy is:
(a) plateauing of heart rate due to maximal exercise intensity
(b) enlargement of heart due to chronic endurance training
(c) lowering of heart rate due to physical training
(d) increase in ventricular volume because of exercise
31. What is the normal respiratory rate for an adult? (C.B.S.E.)
(a) 10 to 12 breath per minute (b) 40 to 60 breath per minute
(c) 12 to 20 breath per minute (d) 30 to 40 breath per minute
Physical Education – XII 136
 32. The amount of breath per minute increases during exercise to:
(a) 20 breath per minute (b) 40 breath per minute
(c) 30 breath per minute (d) 10 breath per minute
33. Which is not a short term effect of exercise on muscular system?  (C.B.S.E.)
(a) Accumulation of lactate (b) Micro-tears in muscle fibers
(c) Increase in muscle temperature (d) Increase in lactate acid tolerance
34. Physical activity helps to increase __________. (C.B.S.E)
(a) Size of muscle (b) Size of bone (c) Size of brain (d) Size of liver
35. Men and women usually attain their highest strength levels between the ages of:
(a) 1 and 2 (b) 5 and 7 (c) 7 and 11 (d) 20 and 40
36. I t is a measure of the amount of minerals (mostly calcium and phosphorus) contained in a
certain volume of bone: (C.B.S.E)
(a) Body composition (b) Bone Mass
(c) Pulmonary function (d) Neuron
37. T
 he chemical substances synthesized by specific host glands, secreted into the blood and car-
ried throughout the body are called:
(a) hormones (b) sugar (c) electrolytes (d) capillaries
38. It is a disease in which bone weakening increases the risk of a broken bone:
(a) Myopia (b) Osteoporosis (c) Atherosclerosis (d) Beriberi
39. Decrease in size of a body part, cell, organ, or other tissue is called:  (C.B.S.E.)
(a) Measles (b) Atrophy (c) Cardiac arrest (d) Cardiac cycle
40. A sprain is an injury to:
(a) Muscle (b) Tendon (c) Ligament (d) Bone
41. A bone fracture is an example of injury to:  (C.B.S.E.)
(a) Skin (b) Soft tissue (c) Hard tissue (d) Eyes
42. A soft tissue injury damages:
(a) Ligaments and tendons (b) Bone
(c) Cartilage and muscles (d) Carpals
43. A fracture in which the bone breaks diagonally:
(a) Greenstick (b) Impacted (c) Oblique (d) Transverse

137 Physical Education – XII

 44. Sports injuries refer to the kind of injuries that occur during:
(a) Sports (b) Exercise
(c) Both (a) as well as (b) (d) None of the above
45. I f injuries are to be classified according to the cause, which of the following doesn’t fall under
this category?
(a) Direct injury (b) Indirect injury
(c) Overuse injury (d) Soft tissue injury
6. Tendonitis in the shoulder of a swimmer from excessive amounts of training is an example of:
(a) Direct injury (b) Indirect injury
(c) Overuse injury (d) Hard tissue injury
47. Which of the following is not a hard tissue injury?
(a) Fracture (b) Dislocation (c) Tennis elbow (d) Laceration
48. Which of the following comes under the category of wound?
(a) Abrasion (b) Laceration
(c) Both (a) and (b) (d) Tennis elbow
49. T
 hese are slanted fractures that occur when a force is applied at any angle other than a right
angle to the bone:
(a) Impact fracture (b) Dislocation
(c) Oblique bone fracture (d) Green stick fracture
50. Sprains in the knee, wrist or ankle often occur on account of:
(a) bad falls (b) hanging and swinging
(c) excessive twisting motion (d) tendon tearing
51. Fracture of a bone without breaking into pieces is called:
(a) Green stick fracture (b) Impacted fracture
(c) Oblique fracture (d) Compression fracture
52. Which of the following are involved in injuries called “sprains”?
(a) Bones (b) Tendons (c) Ligaments (d) Blood vessels
53. It is the injury of skin in which skin is scrapped or rubbed by friction:
(a) Fracture (b) Dislocation (c) Tennis Elbow (d) Abrasion
54. It is a ligament injury:
(a) Fracture (b) Dislocation (c) Sprain (d) Abrasion

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55. Cardio-Respiratory system is essential for:
(a) Efficient pumping of blood (b) Oxygen supply to all parts of the body
(c) Both (a) as well as (b) (d) None of the above
56. T
 he amount of oxygen which can be absorbed and consumed by the working muscles from
blood is called __________. (C.B.S.E. 5QP 2020)
(a) Oxygen intake (b) Oxygen transport
(c) Oxygen uptake (d) Energy reserve
57. Which one of these is a long term effect of exercise on cardiovascular system?
(a) ↑ Heart rate (b) ↑Body temperature
(c) ↑ Cardiac output (d) ↑ BP
58. Overstretching of ligaments causes:  (C.B.S.E. 5QP 2020)
(a) Strain (b) Sprain (c) Contusion (d) Bruises
59. __________ bone comes out of socket in hip dislocation. (C.B.S.E.)
(a) Femur (b) Humerus (c) Tibia (d) Fibula
60. Dislocation is related to:  (C.B.S.E. SQP 2021)
(a) Bone injury (b) Skin injury (c) Muscular injury (d) Joint injury
61. Fracture where a part of broken bone enters another bone is called:
(a) Simple fracture (b) Compound fracture
(c) Impacted fracture (d) Green stick fracture
62. Which is not a long term effects of exercise on muscular system?
(a) Hypertrophy of muscle (b) Increased metabolism
(c) Increased Myoglobin (d) Increased blood supply
63. Which is not a short term effects of exercise on muscular system?  (C.B.S.E.)
(a) Accumulation of lactate (b) Micro-tears in muscle fibers
(c) Increase in muscle temperature (d) Increase in lactate acid tolerance
64. Increase in glycogen stored in muscle is an effect of:  (C.B.S.E.)
(a) Aerobic Training (b) Anaerobic Training
(c) Cross Training (d) Multi Training
65. The resting Cardiac output is approximately __________. (C.B.S.E.)
(a) 10.0 lt. (b) 1.0 It. (c) 5.0 lt. (d) 15.0 It

139 Physical Education – XII

 66. The volume of blood pumped during one beat (contraction) is called __________. (C.B.S.E.)
(a) Blood flow (b) Stroke volume
(c) Veins and arteries (d) Capillaries
67. Cardiac hypertrophy is __________. (C.B.S.E.)
(a) plateauing of heart rate due to maximal exercise intensity
(b) enlargement of heart due to chronic endurance training
(c) lowering of heart rate due to physical training
(d) increase in ventricular volume because of exercise
68. The amount of breath per minute increases during exercise to :
(a) 20 breath per minute (b) 40 breath per minute
(c) 30 breath per minute (d) 10 breath per minute
69. Men and women usually attain their highest strength levels between the ages of:  (C.B.S.E.)
(a) 1 and 2 (b) 5 and 7 (c) 7 and 11 (d) 20 and 40
70. It is a measure of the amount of minerals (mostly calcium and phosphorus) contained in a
certain volume of bone.  (C.B.S.E.)
(a) Body composition (b) Bone Mass
(c) Pulmonary function (d) Neural function
71. The chemical substances synthesised by specific host glands, secreted into the blood and
carried throughout the body are called:  (C.B.S.E.)
(a) hormones (b) sugar (c) electrolytes (d) capillaries
72. It is a disease in which bone weakening increases the risk of a broken bone.  (C.B.S.E.)
(a) Measles (b) Osteoporosis (c) Atherosclerosis (d) Beriberi
73. Decrease in size of a body part, cell, organ or other tissue is called:  (C.B.SE)
(a) Myopia (b) Atrophy (c) Cardiac arrest (d) Cardiac cycle

MATCH THE COLUMN

1. Match the following:

(a) Physiology (i)  tudy of the long and short-term effects of training and
S
conditions on athletes
(b) Sports physiology (ii) Ability to carry out tasks without undue fatigue
(c) Exercise physiology (iii) Science of how living things function normally
(d) Physical fitness (iv) Study of how the body reacts to physical exercise
(A) (a)-(i), (b)-(i), (c)-(iv), (d)-(ii) (B) (a)-(iv), (b)-(i), (c)-(i), (d)-(iii)
(C) (a)-(i), (b)-(), (c)-(iv), (d)-(ii) (D) (a)-(i), (b)-(iv), (c)-(1), (d)-(iii)

Physical Education – XII 140

2. Match the following:
(a) Higher lactate threshold (i) I mprovement of muscle size and
strength
(b) Types of skeletal muscle fibres (ii) Delays fatigue
(c) Resistance training (iii) Related to strength
(d) Body weight (iv) Slow-twitch and fast-twitch
(A) (a)-(), (b)-(iv), (c)-(i), (d)-(iii) (B) (a)-(i), (b)-(iii), (c)-(ii), (d)-(iv)
(C) (a)-(i), (b)-(ii), (c)-(iv), (d)-(i) (D) (a)-(iv), (b)-(i), (c)-(iii), (d)-(ii)

3. Match the following:

(a) Skin injury (i) Stress fracture
(b) Bone injury (i) Sprain
(c) Joint injury (iii) Laceration
(d) Ligament injury (iv) Shoulder dislocation
(A) (a)-(ii), (b)-(1), (c)-(iv), (d)-(ii) (C) (a)-(i), (b)-(iv), (c)-(i), (d)-(iii)
(B) (a)-(i), (b)-(iii), (c)-(ii), (d)-(iv) (D) (a)-(iv), (b)-(ii), (c)-(iii), (d)-(i)

CASE STUDY
A. Mr. Raghav, aged 45 years was advised by his doctor to exercise regularly & take care of his
dietary habits. This advice was given keeping in view his advancing age & sedentary working
profile. Considering his lifestyle answer the following questions. (C.B.S.E. Sample Paper)
1. The most commonly seen change in the cardiovascular system due to regular exercise is:
(a) ↑ BP (b) ↓ Pulse rate (c) Both (a) & (b) (d) No change
2. Due to regular exercising, the viscosity of the blood
(a) Increases (b) Decreases (c) Remains same (d) Both (a) & (b)
3. The changes in the chemical composition of blood due to exercises are
(a) RBC increases (b) Plasma increases
(c) Platelets increases (d) All of the above
4.  his refers to highest rate at which oxygen can be taken up and consumed by body during
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intense exercise:
(a) VO, max (b) HbO, max (c) Hgo, max (d) 0, max
5. With regular exercise, the tidal volume and vital capacity of lungs
(a) Increases (b) Decreases (c) Remains same (d) Either (b) or (c)

141 Physical Education – XII

B. The Godavari school attended a CBSE Cluster Basketball Tournament. During the semi-final
match Varun, one of the players fell down and was injured on the shoulder. He was immediately
given first aid by the coach Mr. Rahul, who had the knowledge of first aid. Warm-up session
is essential for players to avoid any serious injuries during the match. Example: Dislocation
and fracture, Sprain and Strain. (C.B.S.E. Sample Paper)
1. Breakage of bones is called:
(a) Fracture (b) Sprain (c) Contusion (d) Laceration
2. Contusion is also known as:
(a) Bruise (b) Abrasion (c) Bone (d) Tendons
3. The first aid given to sprain injury are:
(a) RICER (b) Following doctor advice
(c) Giving massage to affected part (d) Applying muscle ointment
C. Ramya and Deepthi were state level badminton players of our school.
They used to practice hard even during off season. One day while
practicing, due to lack of proper warm up, Ramya had injured her
elbow and Deepthi had a sprain in her ankle joint. They were sent to
hospital and first aid was administered.
1. Sprain is an injury caused to:
(a) Bone (b) Skin (c) Ligament (d) Muscle
2. The letter ‘C’ in PRICER stands for: (C.B.S.E. Sample Paper)
(a) Conduction (b) Compression (c) Concussion (d) Contraction
3. The test to be conducted for bone injuries:
(a) X-ray (b) Blood test (c) ECG (d) EEG
4. Who are usually affected by greenstick fracture?
(a) Adults (b) Children (c) Old aged (d) None of the above
5. The main objective of first aid is to:
(a) Save life (b) Provide medical help
(c) Clear airways (d) Check blood circulation

REASONING QUESTIONS
A. Given below are two statements, one labelled as Assertion (A) and the other labelled as Reason
(R):
Assertion (A): The nervous system is an important link between the brain and the muscles.
Reason (R): The greater the percentage of fast twitch muscle fibres, fast is the individual.

Physical Education – XII 142

 In the context of the above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true and (R) is not the correct explanation of (A).
(c) (A) is true but (R) is false.
(d) (A) is false but (R) is true.
B. Given below are two statements, one labelled as Assertion (A) and the other labelled as Reason
(R):
Assertion (A): There are different types of joints in the human body.
Reason (R): All persons have the same range of motion of joints.
In the context of the above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true and (R) is not the correct explanation of (A).
(c) (A) is true but (R) is false.
(d) (A) is false but (R) is true.
C. Given below are two statements, one labelled as Assertion (A) and the other labelled as Rea-
son (R);
Assertion (A): Contusion is a soft-tissue injury.
Reason (R): Bone injury is hard-tissue injury.
In the context of the above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true and (R) is not the correct explanation of (A).
(c) (A) is true but (R) is false.
(d) (A) is false but (R) is true.

PIE CHART BASED QUESTIONS

A. Given below is the pie-chart of percentage of players who suffered different kinds of injuries
in an international football tournament:

143 Physical Education – XII

 Based on the above data, answer the following questions:
1. The type of injuries shown in the chart are:
(a) Hard-tissue injuries (b) Bone injuries
(c) Internal injuries (d) Soft-tissue injuries
2. The least common injury is:
(a) Abrasion (b) Contusion (c) Sprain (d) Laceration
3. By what percentage, abrasion was more than sprain?
(a) 45% (b) 30% (c) 35% (d) 25%
4. The most common injury in the tournament was:
(a) Abrasion (b) Contusion (c) Sprain (d) Laceration

FIGURE/PICTURE BASED QUESTIONS

1. Identify the type of injury shown in the picture given below:
(a) Overuse injury
(b) Direct injury
(c) Indirect injury
(d) None of the above
2. The type of bone fracture shown in the figure given below is:
(a) Linear
(b) Transverse
(c) Oblique displaced
(d) None of these
3. Identify the type of injury shown in the picture given below:
(a) Sprain
(b) Strain in the muscle
(c) Abrasion
(d) None of these
4. Identify the type of injury shown in the picture given below:
(a) Abrasion
(b) Ankle sprain
(c) Fracture
(d) None of these

Physical Education – XII 144

5. Identify the type of bone fracture and write the names:

VERY SHORT ANSWER TYPE QUESTIONS

1. Define Physiology.
2. What is Flexibility?
Or
What do you understand by flexibility?
3. Name any 3 physiological factors that determine components of physical fitness.
4. What is Ageing?
5. What is Stroke Volume?  (All India, 2016)
6. What is Oxygen Intake?
7. Discuss briefly about Oxygen intake and Oxygen uptake.  (July, 2017)
8. Define Physical Fitness.
9. What is Cardiac output?  (Delhi, 2016)
Or
What do you know about the term ‘cardiac output’?  (Delhi, 2018)
10. What is oxygen uptake or VO2 max ?  (All India, 2017)
11. What is cardio vascular system?  (July, 2017)
12. Explain the term hypertrophy of muscles.  (All India, 2015, Delhi, 2017)
13. What is Vital Capacity?
14. Define Total Lung volume.
15. Define Muscle Fibre.  (CBSE Sample Paper, 2018)
16. What is Sarcolemma?
17. What is anaerobic capacity?
18. Why does involvement in regular exercise delay the onset of fatigue?  (All India, 2015)
19. What do you mean by Aerobic capacity? (July, 2015)

145 Physical Education – XII

 20. What is sports injury?
21. How to classify sports injury? Or (CBSE Sample Paper, 2019)
Enlist the classification of sports injuries. (Delhi, 2016)
22. What is laceration? (July, 2017)
23. What is sprain and strain? (Delhi, 2017)
24. What is contusion?
Which type of sports injury is contusion? (July, 2016)
25. What is fracture?
Or
26. What do you understand by the word PRICE? (All India, 2018)
27. What is dislocation of joint?
28. What is Stress Fracture?
29. What is incision? (All India, 2017)
30. What kind of sports injury can be termed as “Abrasion” (All India, 2016)
31. What type of sports injury can be termed as ‘Laceration’ in sports?  (All India, 2018)
32. Mention the various types of soft tissue injuries.  (C.B.S.E. Sample Paper, 2016)
33. What type of fracture is known as Greenstick Fracture?  (Delhi, 2018)
34. What do you mean by soft tissue injuries? (All India, 2019)
35. Which type of sports injury is known as “Strain”? (All India, 2019)
36. What type of injuries are Laceration and Incision? Explain.  (Delhi, 2019)
37. Elucidate any four types of fractures. (C.B.S.E. 2023)

SHORT ANSWER TYPE QUESTIONS

1. What are the effects of exercise on muscular system?  (2018)
2. What is the difference between slow twitch fibre and fast twitch fibre.
3. How composition of muscle fibers effect speed?  (C.B.S.E. Sample Paper, 2019)
4. Elaborate the effects of exercise on size of the heart. (C.B.S.E. Sample Paper, 2019)
5. Write briefly about the effect of training on:  (C.B.S.E.)
(a) Blood flow (b) Blood volume
6. What is pulmonary diffusion? How does it respond to training? (C.B.S.E.)
7. Explain any six changes due to ageing. (C.B.S.E. Sample Paper, 2019)

Physical Education – XII 146

 8. What are the most common causes of fracture?
9. What are the differences between intrinsic and extrinsic factors of injury?
10. Write down the types of bone fracture.
11. What are some common soft tissue injuries ? Discuss briefly about their causes & prevention.
12. How contusion can be prevented?
13. Discuss about the treatment of abrasion.
14. Discuss about the treatment of strain.
15. Discuss about the treatment of sprain.
16. What are joint injuries ? Write its preventive measures.
17. Mention briefly about the common sports injuries and their prevention. (All India, 2018)
18. How dislocation can be managed? (C.B.S.E. Sample Paper, 2019)
19. Create a flow chart for common Sports Injuries while enlisting the sub parts.
 (C.B.S.E. Sample Paper, 2021)
20. Elucidate any six effects of exercise on muscular system.  (C.B.S.E. 2023)
21. Describe the changes in the endocrine system due to ageing. (C.B.S.E.)

LONG ANSWER TYPE QUESTIONS

1. Explain the effects of exercise on cardio-respiratory system. Or
What are the changes that take place in cardio-respiratory system by doing regular exercise?
 (C.B.S.E. Sample Paper, 2016)
2.  ecall the adaptive effects that take place in our cardio-respiratory system after engaging in
R
exercise for a longer period.  (C.B.S.E. Sample Paper, 2015)
3. What are the various factors affecting physiological fitness? Explain. (All India, 2015)
4. Explain the physiological factors determining Strength and Speed.
 (C.B.S.E. Sample Paper, 2019)
Explain the physiological factors determining speed. (All India, 2017)
4.  hat do you mean by ‘Oxygen-Intake’ and ‘Oxygen-Uptake’ ? Explain the effects of exercise
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on Cardio-respiratory system.
5. Explain the effects of exercise on muscular system.
6. Explain about the physiological changes which occur with ageing in a person.  (SQP 2020)
Or
What do you understand by ‘ageing’? Explain the following:  (July, 2017)
Physiological changes due to ageing.

147 Physical Education – XII

 7. What is the difference between fracture and dislocation?
8. What are soft tissue injuries? Describe any two soft tissue injuries and their treatment.
9.  hat is fracture? What are the symptoms of fracture? Mention the management of stress frac-
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ture and green stick fracture.
10. W
 hat are the symptoms and treatment of dislocation? What are the preventive measures for
dislocation?
11. Give description of intrinsic and extrinsic factors of sports injury.
12. Discuss in detail how can sports injuries be prevented?
13. What are the causes of sports injuries?
Or
 hat are the causes of ‘Sports-Injuries’ ? How Sports-Injuries can be prevented? Explain
W
briefly.  (Delhi, 2017)
14. Write in detail about the Dislocation and Fractures among the bones and joint injuries. 
 (All India, 2016)
15. ‘ Sprains’ and ‘Strains’ are most common sports injuries. Write in detail about these soft tissue
injuries and their management ?
16. W
 hat do you understand by fracture? How can fractures be classified? Explain.
 (All India, 2019)
17. C
 ontusion and dislocation are common sports injuries. Write in detail about the symptoms and
management of these injuries. (Delhi, 2019) (All India, 2018)

Physical Education – XII 148

 8 Biomechanics in Sports
Learning Objectives
• Meaning • Center Of Gravity
• Importance Of Biomechanics In Sports • Projectile In Sports
• Newton‘s Law of Motion • Friction & Sports
• First Law of Motion • Factors affecting the Projectile Trajectory
• Second Law of Motion • Types Of Movements
• Third Law of Motion • Flexion
• Types of Levers and their Application in Sports • Extension
• Equilibrium • Abduction
• Types of Equillibrium • Adduction

Meaning
 iomechanics is the science concerned with the analysis of the mechanics of human movement. It
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explains how and why the human body moves.
It is the study of the function and motion of the mechanical aspects of biological systems.
 iomechanics tells us how our muscles, bones, ttendons and ligaments work together to produce
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movement.
I t gives us a detailed analysis of any sports movements, which help us to minimize the risk of injury and
improve sports performance.

Importance Of Biomechanics In Sports

I mproves sports performance: Biomechanics tell us the right techniques for effective and efficient
results by using minimum muscular force and getting maximum results.
I mprovement in technique: Biomechanics helps to improve new techniques, which helps us to get
more results.
 elps to develop the best sports equipment: Biomechanics helps us to make correct and scientifically
H
proven equipment.
Improvement in training: Coaches can give the best training to athletes on the basis of scientific
knowledge. He can analyze the player s movement in a better way.
Prevents injuries: It helps us to know the forces that can lead to the injuries during the game situation.

149 Physical Education – XII

 nowledge of safety principles: Biomechanics gives the understanding to analyze different safety
K
movements
Helps in research work: It helps to impart scientific teaching and learning processes.
 reates confidence in players: Players come to know the correct techniques to execute the movement.
C
Thus it improves the confidence of the player.

Newton’s Law of Motion

 an is said to be the man of action. So, movements are involved everywhere. For every moment there
M
is motion. Therefore everything that moves is governed by the ‘Laws of motion’.
 hese laws of motion were formulated by Sir Isaac Newton in 1687. He explained and investigated that
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every motion is under the impact of following laws of motion.

First Law of Motion

Application in Sports
 irst law is also named as Law of Inertia. This law states that an object at rest will remain at rest or an
F
object in motion will remain at motion at constant velocity unless acted upon by an external force.
I n another word, an object will remain in a stationary position or remain in motion unless an external
force is applied to move or stop.

Application in Sports
 football placed at a penalty point will remain at rest unless a player kicks the ball to score a goal, or
A
that same football will continue to move at a constant velocity unless a force acts on it to slow it down
(e.g. wind resistance) or change its direction (e.g. gravity).

Second Law of Motion

The Second Law of motion is also named the Law of Acceleration
 ccording to this law, the rate of change in the velocity of an object is directly proportional to the force
A
applied and inversely proportional to the mass of the body.
 he greater the force applied the faster the velocity and more displacement. If less force is applied then
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the displacement and acceleration are also less.
I f unequal forces are applied to objects of equal mass the greater force will cause more acceleration. If
equal forces are applied to the objects of unequal mass the object with greater mass has less acceleration.
Application in Sports
A Volleyball player pushes the ball slowly for a drop, whereas hits the ball hard for a smash.
 hus drop is slow because there is less force applied whereas smash is very fast as there is a great force
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applied.

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I n the shot put event, a player who exerts more force and tosses the shot put at the correct angle has
greater displacement.

Third Law of Motion

This law is also known as the Law of Action and Reaction.
This law states that for every action there is an equal and opposite reaction.

Application in Sports
In swimming, if a swimmer pushes the water backward, in return he is pushed forward by the water.
 hen a person walks he presses the ground in the backward direction and the ground pushes him in the
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forward direction with an equal force.

Types of Levers and Their Applications in Sports

Types of Levers
First-class lever:
Fulcrum positioned between the effort and the load.
Examples in sports: See-saw in gymnastics, overhead barbell press in weightlifting.
Second-class lever:
Load positioned between the effort and the fulcrum.
Examples in sports: Calf raises in fitness training, pushing off the starting blocks in track and field.
Third-class lever:
Effort positioned between the fulcrum and the load.
Examples in sports: Bicep curls in weightlifting, rowing strokes in rowing sports.

Applications in sports
First-class levers:
 
In gymnastics, the use of a see-saw as a training aid helps athletes develop balance and coordination.
 
Weightlifters use a first-class lever motion for overhead barbell presses, targeting various muscle
groups.
Second-class levers:
 
Fitness training often induces calf raises to strengthen the calf muscles and improve jumping
abilities.
 
Athletes in track and field utilize a second-class lever action when pushing off the starting blocks
for explosive starts.

151 Physical Education – XII

Third-class levers:
 
Weightlifters engage in bicep curls to build strength and muscular endurance in the biceps.
 
Rowing sports depend on a third-class lever motion during rowing strokes enhancing the pulling
power.
 nderstanding the different types of levers and their applications in sports can help athletes and coaches
U
optimize their training techniques and improve athletic performance.

Equilibrium
 quilibrium is defined as a state of balance or stable situation, where opposite forces cancel each other
E
out and where ho changes are occurring.
 hen a body or a system is in equilibrium there is no net tendency to change. In mechanics, equilibrium
W
has to do with the forces acting on a body.
 hen no force is acting to make a body move in a line the body is in translational equilibrium and
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when no force is acting to make the body turn the body is in rotational equilibrium. However, a state of
equilibrium does not mean that no forces act on the body but only that the forces are balanced.

Types of Equilibrium
1. Dynamic Equilibrium
2. Static Equilibrium
Dynamic Equilibrium: Dynamic equilibrium is the balance of the body during movement.
Static Equilibrium: It is the balance of the body during rest or in a stationary position.
 he fundamental human movements are 7 in number. These basic movements that the human body
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can perform are pull, push, squat lunge, hinge rotation and gait. All other movements are variations or
combinations of these.
 tability principles give sportsmen the rule about being in balance while running. They offer guidance to
S
trainers for improving a sports person’s ability to achieve static balance and dynamic balance.
Guiding Principles To Determine Degree of Equilibrium (stability)
1.  roader the base, greater the stability: For greater stability, increase the area of the base and
B
lower the center of gravity as much as consistent with the activity involved.
 his is the reason why a golfer will take a wide stance before swinging at the golf ball or volleyball
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players, while offering defense spread their feet wide.
2. Lower the center of gravity, higher the stability: For an accelerated start, we need to keep the
center of gravity as low as possible and as near as possible to the edge of the base nearest to the
direction of intended motion. This is the reason racers crouch at the start of the race and the racing
cars have very low floors.

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3.  hen the body is free in the air, if the head and feet move down, then the hips move up and
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vice versa: While performing a high jump, this principle comes into play.
 he players tend to lift up their head and thrust one foot as high as possible. Once the head and one
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leg clear the bar, they are dropped which raises the hips to clear the bar.
 s the hips are lowered, the opposite leg is raised to clear the bar. Pole vault diving while competing
A
in swimming and hurdle races are also sports where this principle is of paramount importance.
4. Body weight is directly proportional to stability: The heavier the sportspersons, the more stable
they are. It is obvious that a lighter person can be moved far more easily than a heavier person.
 his is the reason why sports like wrestling, boxing, judo, etc are organized according to different
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weight groups.

Equilibrium (Stability) Principles

1.  o maintain balance while being stationary, the athletes must maintain their center of gravity over
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the base of support. Thus, to begin a free weightlifting movement, the lifter needs to hold a standing
position and then go into a squat and stand again.
2. I f the balance is lost, an athlete needs to enlarge the base of support and make sure that the center of
gravity is over it. Like, by keeping the feet wider to prevent falling after being pushed helps recover
balance.
3.  hile carrying any object, one needs to shift the bodyweight so that balance is maintained. We do
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this by leaning in the opposite direction when carrying heavy weights or equipment.
4.  nsure that the center of gravity is over the center of the base of support. Like, while performing a
E
handstand, the hips need to remain towards the center of the base which is formed by the hands.
5.  tability improves when we lower the center of gravity. This is the reason why during shot-put, the
S
follow-through involves bending the knees.
6.  he greater the friction between the supporting surface and the athlete’s body, the greater the ability
T
to maintain balance. This is the reason why sports persons wear specialized shoes that prevent
excessive sliding on a playing surface.
7.  hifting the center of gravity towards an approaching force increases an athlete’s ability to maintain
S
balance. This explains why a football lineman shifts weight towards the opposing line prior to the
snap.
8.  n opponent can be forced to lose balance if pushed or pulled in the direction where the center of
A
gravity is closest to the edge of the base of support. Boxers use this principle to create a loss of
balance by shifting the weight on the heels.
9.  or positions of readiness, if the distance is shorter than the center of gravity must move to the base
F
of support, the more rapidly the body can be put in motion in that direction. For example, sprinters
in the “set” position shift their weight in the direction of the race.
153 Physical Education – XII
Center Of Gravity
 he center of gravity is the point in a body or system around which its mass or weight is evenly distributed
T
or balanced and through which the force of gravity acts.
The center of gravity is fixed, provided the size and shape of the body do not change.
 n athlete’s center of gravity is the exact middle of the body and can rotate freely in any direction and
A
where weight is balanced on all opposite sides.
I t exists at a point along the midlife of the body at about 55% of the athlete’s height. Core stability
enables athletes to control their body position, generate optimum power and transfer force along the
kinetic chain.
 he human body is made up of individual body parts with their own weight, so, our total body weight is
T
the sum of individual weights of organs such as our arms legs etc.
 he point, about which the distribution of these individual weights is symmetrical, is the center of
T
gravity of the body. Thus, if a body has more mass distributed in its upper part the center of gravity will
be at the top of the body.
 his applies to humans. As the center of gravity of an average person is located approximately at a
T
height of one meter thus being above the waist.
 here are two properties of the center of gravity that have a great impact on sports. First of all, its
T
location is dependent on the shape of the body.
 o if the same body is to take a different shape, the position of the center of gravity will shift. An athlete
S
that bends his/her legs will lower his/her center of gravity position. Amongst other things will result in
greater stability something especially important in sports like wrestling.

Projectile In Sports
 rojectile: When an object is thrown into space either horizontally or at an acute angle under the action
P
of gravity is called a projectile.
Or,
I t refers to the motion of an object projected into the air at an angle. The path followed by projectile is
known as a trajectory.
I n sport, there are many examples of projectiles e.g. putting the shot, throwing a hammer, discus and
javelin in athletics.
Factors Affecting the Projectile Trajectory
When an object is projected through space, three forces influence the course of the flight
(i) Propelling Force:

Physical Education – XII 154

  he initial force produces certain effects depending upon its point and direction of application. If
T
the application is directly through the projectiles center of gravity only linear motion results from
the force.
 s the object is moved further from the center of gravity the rotator motion of the object increases
A
at the expense of linear motion. If the force is below the object’s center of gravity, backspin is the
result.
 orward spin results when the force is above the center of gravity. When the force is off-center to
F
the left, clockwise spin results and when it is off-center to right, counter clockwise spin occurs.
(ii) Force of Gravity:
 s soon as contact is broken with a projected object the force of gravity begins to finish the upward
A
velocity of the object.
 inally, gravity overcomes the projectile’s motion and the object begins to descend. The factors that
F
determine how soon gravity will cause the object to descend are
(a) Weight (mass) of the object
(b) Amount of force driving it upward
(c) The effect of air resistance on the object.
(iii) Effect of Air Resistance:
 s the speed of an object increases air resistance has a greater retarding effect. The more surface
A
area an object presents in the direction of movement, the greater will be the effect of air resistance.
(iv) Angle of Release
 he angle between the initial trajectory and the horizontal determines the shape of the parabola
T
described in flight by the object or body. The optimum angle for the maximum horizontal distance
of flight is 45°.
 he steepness or shallowness of the curve will depend on the angle of projection, with angles
T
greater than 45° producing steeper curves and angles less than 45° producing shale-lower curves.
(v) Height of Release:
 he next factor that affects the trajectory of a projectile in sport is the height of the point of projection
T
or release in relation to the landing surface of the object or body.
 here are examples from sports where the height of the projection is both above and below the
T
landing surface. For example, in the shot put, the optimum angle is less than 45° because the point
of release is well above the land surface.

Friction & Sports

 riction is a force resisting the relative motion of solid surfaces, fluid layers and material elements
F
sliding against each other. It generally creates an obstruction to moving objects.
155 Physical Education – XII
I t is created whenever two surfaces move or try to move across each other. It opposes the motion of one
surface across another surface.
 riction depends on the texture of both surfaces and on the amount of contact force pushing the two
F
surfaces together.
There are two types of friction

Types of Friction
Static Friction: It occurs when a body is forced to move along a surface but movement does not start.
This friction is present between two or more solid objects that are not moving relative to each other.
Sliding Friction: It is a kind of friction that acts on the object when it slides or rubs over the surface.
It is weaker than static friction. Sliding friction causes wear and tear.
 olling friction: It is a force that slows down the motion of a rolling object. It acts on objects when they
R
are rolling over a surface.

Advantages of Friction
I t helps to move: Frictional force helps to move the object, e.g. running or walking with the friction of
feet and surface.
Stop the moving object: It helps to stop the moving object through friction.
Hold or grip object: With the help of friction, our fingers and palm enable us to grasp and hold objects.
Keep the objects at their position: Friction can hold the object at its position.

Disadvantages of Friction
 akes movement difficult: Friction can make the movement difficult. For example, excess friction can
M
make a box difficult to slide on the floor.
Waste of energy: Excess friction means extra energy, so extra energy is wasted because of friction.

Types Of Movements
Flexion
I t describes a bending movement that decreases the angle between two body parts that is bones of the
limb at a joint. Flexion refers to movement in the anterior direction.
It happens when muscles contract and move your bones and joints
 xample: Elbow flexion is decreasing the angle between the radius and the humerus. Knee flexion is
E
decreasing the angle between the femur and tibia.
Flexion of the shoulder or hips refers to the movement of the arm or leg forward.

Physical Education – XII 156

Extension
It is the opposite of flexion, it is a movement that increases the angle between two body parts.
Extension refers to movement in the posterior direction.
 xtension at the elbow is to increase the angle between the ulna and the humerus. Extension of the knee
E
is to increase the angle between the tibia and the femur.

Abduction
Abduction is a movement that pulls a structure or part away from the midline of the body. The muscles
which create this type of motion is known as an abductor.
Abduction of the wrist is also known as radial deviation.
 winging the arms laterally from the side of the body up to the shoulder or moving the legs away from
S
the midline is abduction are some examples.

Adduction
I t refers to the movement that pulls apart towards the, midlife. When the arms straight out at the shoulders
bring down to their sides is adduction.
 rms closing towards the chest bringing the knees together, bringing all the fingers or toes together and
A
thumb back to the normal position are some of the examples of adduction.

Important Questions
Note: For Answer Key Please See SP Solution Book

MULTIPLE CHOICE QUESTIONS

1.  he term ‘biomechanics’ to describe the application of mechanical principles in the study of
T
living organism was adopted in:
(a) early 1970s (b) late 1970s (c) 1970 (d) early 1980s
2. Sports biomechanics can be described as:
(a) mechanics of sports (b) kinesiology
(c) physics of sports (d) sports dynamics
3. The study of forces & their effects on living systems is called:
(a) Biochemistry (b) Anatomy
(c) Biomechanics (d) None of the above

157 Physical Education – XII

 4. Who wrote on the Motion of Animals in the 4th century BC?
(a) Plato (b) Confucius (c) Charles Darwin (d) Aristotle
5. Use of biomechanics in sports:
(a) Enhances performance (b) Improves technique
(c) Helps in developing better sports equipment (d) All of the above
6. Which of the following is/are lever/levers?
(a) See-saw (b) Scissors (c) Wheelbarrow (d) All of the above
7. Levers are of ___________ types:
(a) 2 (b) 3 (c) 4 (d) 5
8. Most of the levers used in sports are ___________ class levers:
(a) First (b) Second
(c) Third (d) None of the above
9. Use of biomechanics in sports:
(a) Brings an improvement in training (b) Prevents sports injuries
(c) Helps in understanding human body (d) All of the above
10. The terms rest and motion are studied under:
(a) Biochemistry (b) Biomechanics
(c) Anatomy (d) All of the above
11. B
 iomechanics which deals with the analysis of the action of force is legitimately the branch
of:
(a) Biochemistry (b) Physics
(c) Movement Science (d) Kinesiology
12. Study of internal & external forces acting on athlete/player is called:
(a) Sports Biomechanics (b) Biomechanics
(c) Biochemistry (d) Kinesiology
13. M
 ore the force exerted by a person on the downward bounce, the higher the ball bounces into
the air. It is in accordance with:
(a) Newton’s 1st law (b) Newton’s 2nd law
(c) Newton’s 3rd law (d) Law of gravitation

Physical Education – XII 158

14. T
 he acceleration of an object depends directly upon the net force acting on it and inversely
upon its ___________.
(a) Weight (b) Mass (c) Height (d) Density
15. A
 high jumper can jump higher off a solid surface because it pushes up his or her body with as
much force as he or she is able to generate. It is in accordance with:
(a) Law of conservation of energy (b) Law of inertia
(c) Law of action & reaction (d) Newton’s law of gravitation
16. Newton’s second law of motion is also known as:
(a) Law of inertia (b) Law of action and reaction
(c) Law of momentum/acceleration (d) Law of gravitation
17. Newton’s first law of motion is also called:  (C.B.S.E. Sample Paper, 2020)
(a) Law of inertia (b) Law of Acceleration
(c) Law of action and reaction (d) None of the above
18. A
 ccording to Newton’s Second Law of Motion, greater the momentum imparted to an object:
 (C.B.S.E)
(a) More will be its acceleration
(b) Lesser will it resist the external forces acting on it
(c) Lesser will be its acceleration
(d) None of the above
19. According to Newton’s Second Law of Motion, force is the product of mass and
(a) Velocity (b) Distance
(c) Acceleration (d) None of the above
20. A
 cceleration due to an external force acting on a moving object is technically defined as
change in ___________ of the object:  (C.B.S.E)
(a) location (b) direction (c) velocity (d) movement
21. T
 he acceleration of an object is directly proportional to the net force acting on it and inversely
proportional to its
(a) weight (b) height (c) mass (d) density
22. Newton’s third law of motion is also called:
(a) Law of action and reaction (b) Law of conservation of energy
(c) Law of inertia (d) Law of transference of momentum

159 Physical Education – XII

 23. Acceleration of an object will increase as the net force acting on it increases depending on its
(a) Density (b) Mass (c) Shape (d) Volume
24. A
 n object in motion remains in motion and an object at rest remains at rest until acted upon by
an external force. It is in accordance with Newtons:
(a) Third Law of motion (b) Second Law of motion
(c) First Law of motion (d) None of the above
25. Newton’s law of motion were given by:
(a) Isaac Newton (b) John Newton (c) Boris Newton (d) Eric Newton
26. Example of Newton’s Third Law is:
(a) A ball remains at rest until the force is applied on it
(b) In relay races while exchanging batons in exchange zone
(c) In swimming, a swimmer pushes the water backward and in return gets pushed forward
(d) All of the above
27. Which is not the Newton’s law of motion?
(a) Law of conservation of energy (b) Law of action and reaction
(c) Law of acceleration (d) Law of inertia
28. Which of the following is one of the Newton’s laws of motion ?
(a) Law of inertia (b) Law of conservation of energy
(c) Law of conservation of momentum (d) Law of gravitation
29. Thrust exerted by water in swimming is an example of Newton’s ___________ law.
(a) First (b) Second (c) Third (d) None of these
30. Acceleration produced in a body depends upon:
(a) Its mass (b) Force acting on it
(c) Both (a) as well as (b) (d) None of these
31. Mathematical form of Newton’s second law of motion is:
(a) Momentum = mass × volume (b) Force = mass × acceleration
(c) Velocity = acceleration × time (d) Speed = distance divided by time
32. How is friction due to air reduced?
(a) Streamlining (b) Lubrication
(c) By using ball bearings (d) By polishing

Physical Education – XII 160

33. Friction can be increased by
(a) Using air cushion (b) Lubricant
(c) Using sand (d) Using ball bearings
34. Among the following sports, in which friction plays the least important role?
(a) Car Race (b) Football (c) Hockey (d) Ice Skating
35. Friction is a:
(a) Magnetic Force (b) Non-contact Force
(c) Contact Force (d) Couple Force
36. T
 he measurement of the amount of friction a surface will generate is called the ___________
of friction.
(a) Calibration (b) Coefficient (c) Smoothness (d) Description
37. The Friction force acts in a/an direction to the direction of motion of an object. (C.B.S.E.)
(a) opposite (b) same (c) downwards (d) diagonal
38. The force of friction depends upon
(a) Nature of surface of contact (b) Material of objects in contact
(c) Both ‘a’ and ‘b’ (d) None of the above
39. The body will move only when
(a) Force of friction = applied force (b) Force of friction < applied force
(c) Force of friction > applied force (d) All of the above
40. It is difficult to walk on a wet floor because:
(a) Floor gets spoiled (b) There is more resistance
(c) Force of friction is high (d) Force of friction is very less
41. Which of the following is/are projectile/projectiles?
(a) Javelin (b) Hammer in hammer-throw
(c) Swimmer mid-dive (d) All of the above
42. The curved trajectory of a projectile is a:
(a) Circle (b) Parabola (c) Ellipse (d) Hyperbola
43. Which of the following affects/affect the projectile trajectory?
(a) Gravity (b) Angle of release (c) Air resistance (d) All of the above
44. Tyres are treaded to:
(a) Look good (b) Increase longevity
(c) Increase friction (d) Increase weight of tyres

161 Physical Education – XII

 45. Lubricants are used to:
(a) Increase friction (b) Decrease friction
(c) To light fire (d) To put off fire
46. Which of the following methods is used to increase friction?
(a) Using magnesium powder (b) Lubrication
(c) Smoothening both surfaces (d) Streamlining
47. Movement of wheel shows which type of friction?
(a) Rolling friction (b) Sliding friction
(c) Static friction (d) None of the above
48. M
 echanical analysis of Javelin thrown by Neeraj Chopra will be done under: 
 (C.B.S.E. 2021)
(a) Biology (b) Biomechanics (c) Physiology (d) Anatomy
49. Which Newton’s law of motion is depicted through the picture?  (C.B.5.E. 2021)

(a) Newton’s 3rd law (b) Newton’s 2nd law

(c) Newton’s 1st law (d) Newton’s 1st & 2nd law
50. Kicking off a stationary ball is an example of:  (C.B.S.E 2021)
(a) Law of Action and Reaction (b) Law of Acceleration
(c) Law of Inertia (d) Both (a) and (b)
51. Newton’s 3rd law of motion in known as: (C.B.S.E 2021)
(a) Law of Action and reaction (b) Law of Inertia
(c) Law of Acceleration (d) Law of Gravity
52. Which Newton’s law is applied while swimming?  (C.B.S.E 2021)
(a) Law of Inertia (b) Law of Acceleration
(c) Law of Action and Reaction (d) Both (a) and (b)

Physical Education – XII 162

53. P
 hysical education teacher of XYZ school explained how Newton’s law of motion are used in
sports. She explained while dribbling in basketball. How the laws can be helpful. Which law
of motion is shown in picture? (C.B.5.E. 2021)

(a) Law of Inertia (b) Law of Acceleration

(c) Law of Action and reaction (d) Both (a) and (b)
54. A
 pplication of Newton’s laws at motion is very useful in sports. In this context. Acceleration’s
related to:  (C.B.S.E. 2021)
(a) Newton’s first law of motion (b) Newton’s third law of motion
(c) Newton’s second law of motion (d) Both (a) and (b)
55. I n general sports biomechanics is a quantitative based study and analysis of professional ath-
letes and sports activities. It explains how and why the human body moves in the way that is
does. Following are the importance of biomechanics, except: (C.B.S.E. 20211
(a) Improvement in training (b) Improvement in equipment
(c) Improvement in performance (d) Improvement in aesthetic
56. Which balance is required by the body when it is moving?
(a) Static equilibrium (b) Dynamic equilibrium
(c) Both (d) None
57. W
 hen the sum of force acting upon the object and sum of the movement acting upon the body
is both equal to zero then the body is said to be in: (C.B.S.E)
(a) Equilibrium (b) Static equilibrium
(c) Dynamic equilibrium (d) Zero force
58. The position of the centre of gravity changes depending upon the:
(a) position of force (b) position of the body
(c) position of the intersection of force (d) position of stability

163 Physical Education – XII

 59. Centre of gravity is the average location of an object’s:
(a) weight (b) force (c) balance (d) velocity
60. Factors that bring air resistance into play:  (C.B.S.E)
(a) Larger the surface area (b) Rough surface
(c) Smaller the mass (d) All of the above
61. T
 he motion of a projectile is due to two separates simultaneously occurring components of
motion and they are: (C.B.S.E)
(a) One along the vertical (b) One along the horizontal
(c) both a and b (d) none of above
62. A
 ccording to Professor John Fontanella, the ideal angles from the free throw line will vary
from ___________ to ___________ with shorter players.  (C.B.S.E 2023)
(a) 48.7 degrees to 52.2 degrees. (b) 45.6 degrees and 50.2 degrees
(c) No specific degree (d) Any degree
63. Which of the following is NOT the factor affecting projectile trajectory?
(a) Gravity (b) Angle of Release (c) Buoyant Force (d) Air Resistance
64. Centre of Gravity is the average location of an object’s ___________. (C.B.S.E 2023)
(a) Weight (b) Force (c) Resistance (d) Velocity
65. What type of lever is depicted in the picture?
(a) 1st Class lever (b) 2nd Class lever
(c) 3rd Class lever (d) None of the above
66. In the human body, the most common class of lever ___________. (C.B.S.E.)
(a) 1st Class lever (b) 2nd Class lever
(c) 3rd Class lever (d) None of the above

MATCH THE COLUMN

1. Match List - I with List - II and select the correct answer from the code given below:

LIST - I LIST - II
(i) Law of inertia 1. Gives a measure of force
(iii) Newton's second law 2. Newton's third law
(iii) SI unit of force 3. Newton's first law
(iv) The law of reciprocal action force 4. Newton

Physical Education – XII 164

 Code
(i) (ii) (iii) (iv)
(a) 1 3 2 4
(b) 2 4 1 3
(c) 3 1 4 2
(d) 4 2 3 1

CASE STUDY
A. Sir Isaac Newton (1642-1727) was an English scientist who made great contributions to phys-
ics, optics, maths and astronomy. He is known for his Three Laws of Motion and the Universal
Law of Gravitation.
1.  ccording to Newton’s first law of motion, a moving object that is not acted on by a unbalanced
A
force will:
(a) Remain in uniform motion (b) Eventually come to a stop
(c) Change its momentum (d) None of the above
2. When a swimmer moves her hands in the backward direction, her body goes forward. It is in
accordance with:
(a) Newton’s 1st Law (b) Newton’s 2nd Law
(c) Newton’s 3rd Law (d) The law of acceleration
3. A force applied in a direction opposite to the direction of motion of an object will cause the
object to:
(a) speed up (b) slow down (c) turn (d) None of these
B. The Physical Education, teacher told the students that Newton’s laws of motion are also ap-
plicable in sports also. A particular law of motion is very useful in games like hammer throw
and shot put while another law is useful in understanding swimming.
1. Which of the Newton’s is useful for athletes competing in hammer throw?
(a) Law of Inertia (b) Law of Acceleration
(c) Law of Reaction (d) Law of Gravitation
2. Which of these laws is useful for swimmers?
(a) Law of Inertia (b) Law of Acceleration
(c) Law of action and Reaction (d) Law of Gravitation
3. What is the other name of Law of Inertia?
(a) First law of motion (b) Second law of motion
(c) Third law of motion (d) None of these

165 Physical Education – XII

C. Ram and Lakshman were playing the game of carrom. The striker was sliding slowly, so Ram
sprinkled some powder over the carrom board and then they played the game smoothly.
1. What was the reason of slow motion of striker?
(a) Increased friction (b) Decreased friction (c) No friction
2. Which method reduces the friction?
(a) Pressing the two surfaces together
(b) Removing lubrication between two surfaces
(c) Lubrication of two surface
3. Which type of friction occurred between the striker and carrom board?
(a) Static friction (b) Sliding friction (c) Rolling friction
D. Read the given situations and write which of Newton’s Laws of Motion applies to it.
 (C.B.S.E)
S.No. Sports situation Law of motion
When a ball is thrown, kicked or struck with an implement,
it tends to travel in the direction of the line of action of the
1.
applied force. The greater the amount of force applied, the
greater the speed the ball has.
A skater gliding on ice will continue gliding with the same
2. speed and in the same direction unless an external force acts
upon the skater.
The force applied to the ball is matched with an equal and
3.
opposite force applied to the racket.
When a white ball (the cue ball) hit a yellow or green ball
4.
in billiards.
5. The force applied to the arrow in archery to hit the target.
E. During her gymnastics practice, Zoya was finding it difficult to maintain her balance on the
balancing beam. Her coach tried to explain to her about basic principles of equilibrium.
 (C.B.S.E)
According to the principles of equilibrium Centre of gravity plays a very important role.
(a) C.G helps in increasing stability.
(b) ___________ base more stability.
(c) There are two types of equilibrium namely ___________ and ___________.
F. While explaining how to release basketball at a correct angle to successfully score points the
basketball coach showed students this picture.

Physical Education – XII 166

  asketball players wanted to know more about projectiles therefore the coach explained to them the
B
factors affecting flight of an object.  (C.B.S.E)
(a) An object covers less distance when the projected path is at ___________ degrees.
(b) If the initial velocity is low the object will cover ___________ distance.
(c) If the weight of the object is more the impact of gravity will be ___________.

REASONING QUESTIONS
1. Given below are two statements labelled Assertion (A) and Reason (R).
Assertion (A): The major goal of biomechanics in sports & physical exercise is to improve perfor-
mance.
Reason (R): By using biomechanics, we can use proper technique & equipment more effectively.
In the context of the above two statements, which one of the following is correct.
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
2. Given below are two statements labelled Assertion (A) and Reason (R).
Assertion (A): Mass is a measure of inertia of the body in linear motion.
Reason (R): Greater the mass, greater is the force required to change its state of rest or of uniform
motion in a straight line.
In the context of above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
3. Given below are two statements labelled Assertion (A) and Reason (R).
Assertion (A): Newton’s third law of motion concludes that forces occur in pairs of action and reaction.
Reason (R): The action force is more than the reaction force.
In the context of above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.

167 Physical Education – XII

FIGURE/PICTURE BASED QUESTIONS
1. Identify the picture:
Newton’s law depicted in the figure is:
(a) First (b) Second (c) Third (d) None of these
2. Study the pictures given below:  (C.B.S.E. 2023)
(a) Stationary Ball (b) Moving ball
Based on your above study and your knowledge, answer the following questions:
(a)  hich law of motion will be applied to initiate motion of the ball as depicted in the
W
illustration (A)?
(b) In illustration (B) which force is acting upon the ball to slow it down?
(c) Which law of motion will determine the quality of bounce?
(d) _ __________ of an object directly depends upon the mass of the object and net force applied
on it.
Or
 “ When a cricket ball is moving with a certain velocity, the player has to apply retarding force
to bring the ball at rest in his hands.” Which Newton’s Law is applied in this illustration?

VERY SHORT ANSWER TYPE QUESTIONS

1. What do you mean by biomechanics? Or
Which field of study in sports is called ‘Biomechanics’? (All India, 2018)
2. Write any one importance of Biomechanics in sports.
3. State Newton’s First law of motion.
4. What is a lever?
5. Give examples of some levers.
6. Levers are of how many classes?
7. Give an example of a lever of first class.
8. Give an example of a lever of second class.
9. What do you mean by projectile?
10. What is Newton’s Second law of motion?
11. State Newton’s Third law of motion.
12. Define friction.
Or
Define Friction and name its types.

Physical Education – XII 168

13. What is trajectory of a projectile ?
14. What is the curved trajectory of a projectile called?
15. Explain, what is “Dynamic Friction” ?
16. Define Gravity.
17. What do you understand by air resistance?
18. Name the factors affecting Projectile Trajectory.
19. To cover the maximum distance at what angle an object should be released?
20. What are the different types of equilibrium?

SHORT ANSWER TYPE QUESTIONS

1. Friction is categorized into how many types? Explain them in brief.  (SQP 2020)
2. Write the methods of reducing and increasing friction.
3. What is a lever? What are different classes of levers ?
4. Give one example of each of the three classes of levers.
5. “Friction is a necessary evil”. Justify your answer with suitable examples from sport.
 (C.B.S.E. Sample Paper, 2015)
6. With the help of suitable examples discuss the application of Newton’s Laws of Motion in sports.
Or
Write about the Newton’s Law of Motion and briefly discuss about their application in sports.
 (Delhi, 2019)
7. Explain Newton’s First Law of Motion.
8. Explain Newton’s Second Law of Motion.
9. What is the effect of gravity on the trajectory of a projectile ?
10. Explain Newton’s Third Law of Motion.
11. State Newton’s laws of motion and explain their implication in sports of your choice. 
 (C.B.S.E. Sample Paper, 2021)
12. Discuss about angle of release & height of release.
13. How the height at which a projectile is released related to angle of release?
14. Explain why the angles of release for shotput, javelin & discus throw different?
15. What do you mean by dynamic equilibrium?
16. What is static equilibrium?
17. Why do wrestlers spread their arms, knees and legs on the mat when they fall?
18. With the help of suitable examples, discuss the application of 1st class lever in sports.

169 Physical Education – XII

LONG ANSWER TYPE QUESTIONS
1. Define friction. Explain its types. What are its advantages in the field of sports?
Or (C.B.S.E. Sample Paper, 2013)
I s friction advantageous or disadvantageous in the field of games and sports? Give your comments
with examples.
Or
 iscuss advantages and disadvantages of friction in the field of games and sports. What strategies
D
sportspersons adopt to minimise the friction? Give suitable examples from sports?
Or (July, 2016)
 hat are the various types of friction? How is friction advantageous or disadvantageous in the field
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of games and sports? Explain with suitable examples. (All India, 2017)
2. Discuss various classes of levers.
3.  hy the knowledge of biomechanics is essential for a coach to overcome the limitations of physical
W
strength of an athlete.  (C.B.S.E. Sample Paper, 2016)
4. Explain Newton’s Law of Motion. Discuss about their application in Games and Sports.
5. Discuss the factors affecting the trajectory of a projectile.
6. Explain Equilibrium and its types. Also explain principles of equilibrium with suitable examples.
7.  hat is Friction? Write the advantages and disadvantages of friction by giving suitable examples
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from sports. (C.B.S.E. 2023)

Physical Education – XII 170

 9 Psychology And Sports
Learning Objectives
• Personality • S trategies for Enhancing Adherence to
• Types of Personality Exercise
• Jung Classification • Aggression
• Big Five Theory Personality • Types of Aggression
• Motivation, its types and technique • Psychological Attributes In Sports
• Exercise Adherence: Reasons, Benefits • Self Esteem, Mental Imagery. Self Talk, Goal
Setting

 sychology and sports deals with positive behavior of sports person during training and competition
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period to increase performance.
It guides coaches and players to give individual attention regarding various methods and various
motivational techniques. The word ‘psychology’ is derived from date greek word ‘psyche’ – Soulor
mind and logos steady.
Sports Psychology: Sports psychology is the branch of applied psychology which deals which sports
performance and the behaviour of a player during training or competition.

Personality
The personality word is derived from word 'persona'. Personality is an organised set of characteristics
possessed by a person that influence his/her cognitions, emotions, motivation and behaviour in various
situations.
It is the enduring personal characteristics of individuals. It is much more than outer appearance.
 ersonality includes the combination of emotional, attitude and behaviour response pattern of
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anindividual.
Personality has four dimensions:
People who have good personality, are very likeable, interesting and pleasant to be with.
Physical Dimension: It is with appearance, shape, size, structure, weight height and skin colour
Mental Dimensions: It is related with thought, ideas, knowledge, etc
 ocial Dimensions It is related with the social qualities like adjustment, cooperation, togetherness,
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discipline, leadership, etc.
Emotional Dimensions it is related with anger, happiness, joyfulness, curiosity, etc.
171 Physical Education – XII
Types of Personality
Type A individuals with this type of personality are very competitive, self-critical and high working
involvement.
 hey easily get excited and quickly become impatient with delays. Such types of individuals can easily
T
be arousals to anger hostility and aggression.
 ype B individuals with this type of personality are not competitive in nature. They are easy going and
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patient. They usually do not get angry, are able to express their emotions and cope with stress effectively.
 ype C These people have pleasing nature. They are unable to express their emotions. They are lethargic
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passive, hopeless and pessimistic.
 ype D These individuals usually suffer from high degrees of de-stress. They have a fear of rejection
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and disapproval.

Sheldon’s Classification of Personality

 
Endomorph
 
Mesomorph
 
Ectomorph

Jung Classification Of Personality

 
Introvert
 
Extrovert
 
Ambivert

Jung Personality
Introvert personality
I ntroverts are described as people who share characteristics such as shyness, social withdrawal, tendency
to talk less.
 hey have their own world of ideas, thoughts, behaviour, interest and attitude. Introvert people are self
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centred and are unable to adjust easily in social situations.

Extrovert personality
 hese people have the tendency to be outgoing, friendly, talkative and social in nature. Their behaviour
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and actions are concerned to interact with others.
They prefer contacts, are generous, supportive and courageous.

Ambivert personality
 here are only a few people who are pure introvert or pure extrovert. The remaining majority of people
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possessed both the quality or traits of introverts and extroverts.
Physical Education – XII 172
Big Five Theory Personality
According to this theory personality depends upon five dimensions or traits.
 
Openness
 
Conscientiousness
 
Extroversion
 
Agreeableness
 
Neuroticism
Openness
  to experience: These people like to learn new things, new concepts and enjoy new
experiences. Openness reflects curiosity .and creativity:
Conscientiousness:
  They are self-discipline, reliable and prompt Such people are organized,
systematic and complete in all respects.
Extroversion:
  They have high energy. Positive emotions, sociability and tendency to seek
stimulation in the company of others and talkative.
Agreeableness:
  They possess the quality to be compassionate, cooperative towards others, have a
helpful nature and trust others.
Neuroticism:
  They experience unpleasant emotions easily such as anger, anxiety and depression.
Such individuals remain moody and tensed.

Motivation
Motivation is one of the most important psychological factors, which inspires us to do something good.
Motivation has immense effect on learning, in the absence of motivation the learning rate is lower.
It is kind of inner force which gives energy to a person to make constant effort.

Types of Motivation
Internal Motivation
 his motivation occurs within an individual and guides him to perform better. It is based upon bodily
T
needs, instinct, nature, emotional needs, social needs, etc.
Intrinsic motivation depends upon goal setting, self-appraisal, auto suggestions and positive attitude.

External Motivation
This motivation depends upon external factors. This external factor. Compel a person, to perform better.
External Motivation has a great impact on an individual’s performance
 otivation can be given in various way like rewards, punishment, praise, Blame, cash prize, feedback,
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etc

173 Physical Education – XII

Techniques of Motivation
Goal setting: It is the most important technique of motivation. People should be encouraged to set
achievable long term goals based on their capacities.
Healthy environment: Healthy, clean and hygienic environment motivates a player to participate.
Good quality equipment and playfield: Both improve the performance of a sportsman.
 eward and punishment: If players are informed in advance about what he gets and what he loses,
R
then performance is better.
Coaching and guidance: Good coaching and guidance improves the performance.
Spectators: Good and positive responses from spectators encourage the player to perform well.
Knowledge of results: Proper knowledge of results motivates learners to learn rapidly.
Incentives: Cash prizes, certificates and trophies. These are good incentives to motivate a sportsman.
Competition: Healthy and good sports competition is a motivating factor for improving performance.
Exercise Adherence: Reasons, Benefits & Stratergies for enhancing it
 xercise adherence is the ability to maintain any exercise programm for an extended time. This is the
E
period of time to get the desired results that helps to develop a passion and habit for the exercise.

Reasons to Exercise
1. Healthy Body Means Healthy Mind: People who exercise regularly are happier and more active
throughout the day: They also feel less tired. Exercise promotes a healthy body and helps in positive
thinking.
2. Look Good: Working out makes you look better, become more muscular and have a good shape.
3. Healthier Ageing: Regular exercise promotes healthy aging. Aging is invariable but quality of
aging and life is based on physical fitness aided by regular exercises.
4.  oosts Self-confidence: Regular exercise helps increase our self-confidence. This, in turn, lets us
B
express ourselves better among people and increases our self-esteem.
5. Mood Elevation: Exercise releases chemicals in the brain that make us feel good.
6. Better Sleep: The harder our bodies work during the day, the more soundly we sleep at night,
allowing us the rest we need in order to repair our bodies.
7. Enhances Energy: Exercise improves the health of our internal organs, which makes our bodies
more efficient with their normal functions such as: breathing, circulation and digestion.
8. Reduces Stress: Exercise increases the production of endorphins, which are the feel-good chemicals
that can help us manage stress better. These factors combined with improved sleep make exercise a
powerful stress reliever.

Physical Education – XII 174

9.  etter Self-discipline: Regular exercise increases self-discipline which is beneficial to all aspects
B
of our daily life.
Saves Money: Better health generally means fewer medical conditions and less hospital visits and
10. 
medication and appointments, which saves both time and money.
Benefits of exercise
Following are some of the benefits of regular exercise:
1.  ood Elevation: Exercise is a very potent mood elevator. Exercise releases feel-good hormones
M
called endorphins. Exercise generates a positive outlook and also improves mental health.
Fights Depression: Regular exercise prevents symptoms of depression. Both aerobic and anaerobic
2. 
exercises are beneficial. Boosted self-confidence and a feeling of success automatically reduce
depression.
3. Enhances Mental Alertness: Mental skills develop better with regular exercise. Blood circulation
improves and so does cognitive functions. Skills needed to indulge in sports or just being physically
active also improve mental functioning.
4.  etter Body Image: Besides indulging in exercises many people learn dance and body movements
B
to develop a better body image.
5. Boosts Memory: Regular exercise increases the ability to learn new things and boosts memory.
6. Positive Self-esteem A negative self-esteem occurs when a person feels that their looks do not
match with society, family and friends expect. Exercise neutralizes these feelings and helps generate
positive self-esteem by changing mental and physical attributes.
7. Overall Well-being: Exercise increase feeling of happiness and well-being. Release of feel-good
hormones like serotonin keeps the mood elevated and performance at a peak level. Regular exercise
is known to reduce the risk of many health problems.
8. Improves Sleep: Regular physical activity induces sound sleep.
9. Maintains Good Posture and Bone Strength: Regular exercise is à great way not only to maintain
a correct posture by muscle toning but also to decrease the risk of osteoporosis-a condition where
bones become weak.
10. Helps to Socialize: Community exercising at gyms and parks allows one to develop friendship and
good relations with others. This helps develop a positive attitude.
Strategies for Enhancing Adherence to Exercise
I t is important to understand the reasons and then develop strategies for exercise adherence. Research
suggests that 50% of the people who start an exercise programme drop out within the first 6 months.
 elf-perception plays a major role in deciding whether people will start exercising or it will prevent
S
some individuals from beginning a programme. Self- perceptions can be modified with the support and
encouragement from others (particularly exercise professionals).

175 Physical Education – XII

 uture hopes may motivate people to exercise. For instance, a person who wishes to be independent in
F
older adulthood may begin an exercise programme and stay physically active to reach that goal.
 esearch shows that positive feedback (from exercise professionals), reinforcement (that exercise is
R
worthy and beneficial) and social support. (from spouse or friends and peers) improve self- perception
to start an exercise programme.
What motivates people to continue to exercise?
Demographic and Biological Factors. It is found that men are more physically involved in physical
1. 
activity as compared to women. Unfortunately, being overweight or obese consistently proves to be
negatively associated with exercise adherence.
2.  sychological, Cognitive and Emotional Factors: The most important factor associated with
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exercise adherence is a person’s confidence in her or his ability to do exercise and be consistent
with workouts.
This is particularly important for exercise adherence among women.
3.  elf-worth is also a key factor in exercise adherence for women: The more the people think they
S
can successfully do exercise, the more likely they are to adhere to an exercise programme.
4 Behaviors/Attributes and Skills: Behaviors (such as diet, sleep, smoking, alcohol use, etc.)
influence exercise adherence. There is a direct link between a healthy diet and exercise adherence.
5.  ocial and Cultural Support: Social support from the spouse and close friends is highly associated
S
with exercise adherence. This is the reason people are encouraged to have an exercise buddy or do
the workout in a group of supportive exercise enthusiasts.
Physical Environment and/or Physical Activity Characteristics: Easy access to exercise facilities
6. 
is a great help in encouraging exercise adherence. Satisfaction with the workout facility including
the users’ perception that the equipment are safe and the facility is user-friendly is also very helpful
to ensure exercise adherence.
Aggression
 ggression refers to a range of behavior that can result in both physical and psychological harm to
A
oneself, others or objects in an environment.
This type of social interaction harms another person, either physically or mentally.
 ccording to Richardson: Any form of behavior directed towards the goal of harming or injuring others
A
live.
Causes
In Children:
  Poor relationship skills, underlying health conditions, stress or frustration.
In Teens:
  Unhealthy relationship with family or others.
In Adults:
  Job or business stress, relationship with family or friends, ego, to prove dominance,
socio economic problems, poor health, etc.

Physical Education – XII 176

Types of Aggression
 
Impulsive Aggression
 
Instrumental Aggression
 
Assertive Behavior Aggression
Impulsive Aggression
I t is characterized by strong emotions of anger. It is often instant and not planned. This aggression takes
place in the heat of the moment.
Instrumental Aggression
I t is also known as predatory aggression. It is marked by intended behavior to achieve a large goal. This
is often done with carefully planning.
Assertive Behaviour Aggression
I t is the behavior that involves the legitimate Physical or verbal force to achieve one’s purpose. Such as
sledging in cricket to cause psychological discomfort.
Psychological Attributes ln Sports
Self Esteem, Mental Imagery, Self-Talk, Goal Setting
 sychological attributes are related to the mental balance of individuals enclosed in their social interaction
P
as robust attractors within complex dynamic processes with emergent properties, distinct from physical
entities located in precise areas of the brain.
Self Esteem
 elf-esteem is used to describe a person’s overall subjective sense of personal worth or value. In other
S
words self-esteem may be defined as how much you appreciate and like yourself regardless of the
circumstances.
Your self-esteem is defined by many factors including
 
Self-confidence.
 
Feeling of security
 
Identity
 
Sense of belonging.
 
Feeling of competence
 
Other terms that are often üsed interchangeably with self-esteem include self-woth, self-regard, and
self-respect.
 elf-esteem is lowest in childhood and increases during adolescence, as well as adulthood, eventually
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reaching a fairly stable and enduring level.

177 Physical Education – XII

I t impacts your decision-making process, your relationships, your emotional health and your overall
well-being.
 elf-esteem, also influences motivation as people with a healthy, positive view of themselves understand
S
their potential and may feel inspired to take on new challenges.

People with high self-esteem

 
Always have a firm understanding of their skills.
 
They are able to maintain healthy relationships with others because they have a healthy relationship
with themselves.
 
They have realistic and appropriate expectations of themselves and their abilities.
 
They understand their needs and are able to express them to people with low self-esteem.
 
They tend to feel less sure of their abilities and may doubt their decision-making process.
 
They don’t feel motivated to try novel things because they don’t believe that they're capable of
reaching their goals.
 
They may have issues with relationships and expressing their needs.
 
They also experience low levels of confidence and feel unlovable and unworthy.

People with overly high self-esteem

 
They may overestimate their skills and may feel entitled to succeed, even without the abilities to
back up their belief in themselves.
 
They may struggle with relationship issues and block themselves from self-improvement because
they are seeing themselves as perfect.

Mental lmagery
I t enables us to reactivate and manipulate internal representations when the corresponding stimuli
imagery. In case of visual mental imagery, this process gives rise to the experience of seeing with the
mind’s eye.
 ental imagery represents a very relevant part of mental life, because of its internal status and complexity.
M
Its study raises a series of methodological problems and requires differentiation and specifications.
 ental imagery involves the athletes imagining themselves in an environment performing a specific
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activity using their senses (sight: hearing, feel and smell). The images should have the athlete performing
successfully and feeling satisfied with their performance.

Physical Education – XII 178

Mental Imagery can be used to
Familiarize the athlete with a competition site
 otivate the athlete by recalling images of their goals for that session or of success in a past
M
competition.
The perfect skills or skill sequences the athlete is learning or refining.
It reduces negative thoughts by focusing on positive outcomes.
I t refocuses the athlete when the need arises, e.g. if performance is feeling sluggish, the imagery of
a previous best performance or previous best event focus can help get things back on track.
I t sees success where the athletes see themselves performing skills correctly and getting the desired
outcomes.
I t sets the stage for a performance with a complete mental run through of their performance’s key
elements to set the athlete’s desired pre- competition feelings and focus.
Self Talk
 hen you talk to yourself, or your inner voice it is called self-talk. You might not be aware that you’re
W
doing it, but you almost certainly are. This inner voice combines conscious thoughts with inbuilt beliefs
and biases to create an internal monologue throughout the day.
 elf-talk refers to our inner dialogue, it is the statements that we say to ourselves, either in our mind or
S
out loud. It’s like giving ourselves a pep talk before a job interview, a date or before any competition.
 his practice certainly helps us appraise and regulate our thoughts and emotions and can help reduce
T
stress and anxiety in certain situations.
 thletes also engage in self-talk during training and in competition, saying things like, ''keep going''
A
“Focus on form”, or ''l''m feeling strong”. In sports, self-talk can serve two functions:
Boosting an athlete’s motivation and encouraging them to put in more effort.
lt directs attention to the relevant actions that the athletes must execute (‘pass the ball”, “go faster”) to
improve the quality of their movement or performance. This is thought to be more beneficial for sports
requiring fine motor control, such as basketball, rather than gross motor control, such as running.
Goal Setting
 goal is something you are trying to accomplish it the object or aim of an action. It can function at an
A
unconscious level.
 he aim of goals and the practice of goal setting are well known and established where performance
T
enhancement is the objective.
 oal setting is simply the development of an action plan that is designed to motivate and guide a person
G
or group toward, a goal. Proper setting goals means that a person has committed thought, emotion, and
behavior towards attaining the goal.

179 Physical Education – XII

I t is a powerful process-for thinking about your ideal future, and for motivating yourself to turn your
vision of this future into reality. It helps you to choose where you want to go or what you want to achieve
in life. By knowing this you concentrate your efforts, also you can quickly spot the distractions.
 oal setting focuses in increasing individual’s motivational levels to achieve success by applying energy
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levels into achieving the overall goal.
I n sports goal setting can be one of the most important skills to help athletes to optimize their performance.
It can help athletes to focus on what is important and give them a sense of control and positive
self-direction.
 MART goals always help athletes gain confidence and believe in their ability to succeed. Goal setting
S
with proper follow up can improve performance, influence motivation, and help athletes reach their
potential.

How To Set Smart Goals?

1. Make your goals specific, observable and in immeasurable.
2. Always clearly identify the time constraints.
3. Use moderately difficult goals rather than easy goals.
4. Write down the goals and regularly monitor progress.
5. Make short-range goal to achieve long range plans.
6. Set practice as well as competition goals.
7. Consider personality and individual differences in goal setting.
9. Set positive goals as opposed to negative goals.
10. ldentify a goal achievement strategy.
11. Seek support for your goals.
12. Set team as well as individual performance goal.

Physical Education – XII 180

MULTIPLE CHOICE QUESTIONS
1. Psychology means:
(a) Science of matter (b) Science of mind or soul
(c) Science of humanity (d) None of the above
2. Sports psychology deals with:
(a) Psychological aspects of the sports and behaviour of sportsmen
(b) Human nature
(c) Behaviour of living things
(d) None of the above
3. ‘Personality’ comes from the Latin word persona, meaning:
(a) privacy (b) person (c) mask (d) attitude
4. A person who is bold and outgoing is an:  (C.B.S.E.)
(a) Introvert (b) Extrovert (c) Ambivert (d) Somatotype
5. Which of the following is not one of the Big Five Personality Factors?
(a) Submissiveness (b) Agreeableness (c) Extraversion (d) Neuroticism
6.  ccording to Carl Jung, these people are more comfortable living alone and being by
A
themselves:
(a) Ambiverts (b) Extroverts (c) Introverts (d) Ectoverts
7.  hese kind of people are characterized by outgoingness, responsiveness to other persons,
T
activity, aggressiveness and the ability to make quick decisions:
(a) Ambiverts (b) Extroverts (c) Introverts (d) Ectoverts
8. The big five model of personality contains the following dimensions:
(a) openness, narcissism, psychoticism, conscientiousness, extraversion
(b) psychoticism, neuroticism, extraversion, openness, agreeableness
(c) openness, conscientiousness, extraversion, agreeableness, narcissism
(d) conscientiousness, agreeableness, neuroticism, openness, extraversion
9. How are the big five personality factors (McRae and Costa, 1990, 1996) also known as ?
(a) RIVER Scale (b) BROOK Scale
(c) PONDS Scale (d) OCEAN Scale

181 Physical Education – XII

 10. Which of the following is an intrinsic motivator?
(a) Pay (b) Promotion (c) Feedback (d) Interest of play
11. Inner urge of an individual which motivates him or her towards the activity is called as :
(a) Intrinsic motivation (b) external motivation
(c) secondary motivation (d) awards and rewards
12. M
 otivation that drives individuals to naturally pursue actions that provide fun, joy, pleasure or
challenge is called:  (C.B.S.E.)
(a) Extrinsic Motivation (b) Amotivation
(c) Intrinsic Motivation (d) Cognitive Motivation
28. Which one of the following is an example of intrinsic motivation ?
(a) Trying to win the cup in a hockey tournament
(b) Earning money by refereeing a football match for your younger children
(c) Enjoying performing a new dance routine
(d) Getting a swimming badge to please your parents
29. Persons who score low in extraversion trait of Big Five Theory have the following trait:
(a) Sociable (b) Talkative
(c) Expressive (d) Avoid the social meetings
30. The important feature/features of the Goal Setting Theory is/are:
(a) It is time bound (b) Specificity of the task
(c) Definite purpose of task (d) All of the above
31. The goal set by a sports-persons should be:
(a) Possible to achieve (b) In the reach of the individual
(c) Of known advantages of attaining it (d) All of the above
32. Which one of the following is not a technique of motivation in the field of sports?
(a) Presence of spectators (b) Goal setting
(c) Ignorance (d) Praise
33. Which one of the following is not a result of regular exercise?  (C.B.S.E.)
(a) Increased bone density (b) Increased cholesterol level
(c) Strong immune system (d) Increased longevity
34. Normally people do not adhere to a regular exercising programme due to:  (C.B.S.E.)

Physical Education – XII 182

 (a) lack of proper goals (b) adding a variety of exercises
(c) social support enhancement (d) feedback from instructor
35. __________ is used to describe a person’s overall sense of self-worth or personal value.
(a) Self Talk (b) Self-esteem
(c) Mental Imagery (d) None of the above
36. Process of recreating images in mind to improve performance in sports is referred as?
 (C.B.S.E.)
(a) Mental imagery (b) Self-talk (c) Self-esteem (d) Goal setting
37. Traits like sadness, mood swings and emotional instability are related with __________. 
 (C.B.S.E. 2023)
(a) Extroversion (b) Agreeableness
(c) Conscientiousness (d) Neuroticism
38. Which of the following is effective for prevention of Coronary Heart Disease?
(a) Regular exercise (b) Sedentary lifestyle
(c) Medicine (d) Dieting
39. Which one of the following is NOT a result of regular exercise?
(a) Increased bone density (b) Increased cholesterol level
(c) Strong immune system (d) Increased longevity

MATCH THE COLUMN

1. Match the following:

(a) More comfortable living alone and being (i) Motivation
by themselves
(b) Socially active and more aware of what is (ii) Introverts
going on around them
(c) The drive to strive (iii) Ambiverts
(d) Majority of the population (iv) Extroverts
(A) (a)-(iv), (b)-(i), (c)-(iii), (d)-(1) (B) (a)-(i), (b)-(iv), (c)-(i), (d)-(iii)
(C) (a)-(i), (b)-(i), (c)-(ii), (d)-(iv) (D) (a)-(1), (b)-(iii), (c)-(iv), (d)-(ii)

2. Match List I with List II and select the correct answer from the code given
below:

183 Physical Education – XII

 List I List II
(a) Creative, imaginative (i) Conscientiousness
(b) Social and assertive (ii) Neuroticism
(c) Emotionally unstable. (iii) Extroversion
(d) Goal oriented, hardworking, self-disciplined (iv) Openness
(A) (a)-(i), (b)-(ii), (c)-(iii), (d)-(iv) (B) (a)-(iv), (b)-(ii), (c)-(ii), (d)-(i)
(C) (a)-(i), (b)-(i), (c)-(iii), (d)-(iv) (D) (a)-(), (b)-(ii), (c)-(ii), (d)-(iv)

CASE STUDY
A. Vijay is a football player of Kennedy school. He is famous for his aggressive play in the field.
Because of his aggression he scored many goals. At the same time, he was punished for his
aggressive behaviour with opponent.  (C.B.S.E. Sample Paper)
1. What level of aggression is needed in sports?
(a) Partial (b) Full (c) No need (d) None of these
2. Hostile aggression is also known as __________ aggression.
(a) Reactive (b) Channelled (c) Assertive (d) Instrumental
3. This is also known as predatory aggression:
(a) Assertive behaviour (b) Instrumental aggression
(c) Impulsive aggression (d) Hostile aggression
B. Rohan was a good athlete of our school. He used to undergo training regularly for the best
results. In spite of his constant effort, he could not succeed. He got frustrated with his poor
performance and stopped expressing his feelings and meeting friends. His parents took him
to a psychologist for help. After a few consultations, he was able to focus well and succeeded.
1. Rohan can be motivated using:
(a) Blame (b) Praise (c) Recognition (d) Both(b)&(c)
2. Taking help of psychologist becomes _________ kind of motivation:
(a) Intrinsic (b) Extrinsic (c) Ambivert (d) Both(a)&(b)
3. Pick the odd one out:
(a) Openness (b) Extroversion (c) Neuroticism (d) Ambivert
4. Person with emotional instability and negative emotions are termed as :
(a) Neuroticism (b) Introvert (c) Openness (d) Extrovert

Physical Education – XII 184

 5. A person having both traits of introvert and extrovert is known as:
(a) Mesomorph (b) Extroversion (d) Endomorph (c) Ambivert

REASONING QUESTIONS
1. Given below are the two statements labelled Assertion (A) and Reason (R):

Assertion (A): Internal motivation is an inner urge of the individual which motivates him or he
towards the activity.
Reason (R): Medals, trophies, certificates and recognitions are examples of Internal motivation.
In the context of the above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
2. Given below are the two statements labelled Assertion (A) and Reason (R):
Assertion (A): Aggressionis a behaviour to cause harm to other person.
Reason (R): Aggression is unintentional.
In the context of the above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
3. Given below are the two statements labelled Assertion (A) and Reason (R):
Assertion (A): Hostile aggression provokes one to harm others physically.
 Reason (R): Aggression is intent to harm another person mentally and/or physically.
In the context of the above two statements, which one of the following is correct?
(a) Both (A) and (R) are true, and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
4. Given below are the two statements labelled Assertion (A) and Reason (R):
Assertion (A): Introverts are more comfortable living alone and being by themselves.

185 Physical Education – XII

 Reason (R): They are actively involved in the world of people and things.
In the context of the above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
5. Given below are the two statements labelled Assertion (A) and Reason (R).  (C.B.S.E. 2023)
Assertion (A): Aggression is part of human behaviour and is necessary for an individual to live and
struggle for higher achievements.
Reason (R): Aggression is inevitable and inseparable in sport activities.
In the context of the above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.

PIE CHART BASED QUESTIONS

1. Below given is the pie-chart of Big Five personality traits:

Based on the above data, answer the following questions:

1. What is the percentage of persons having imagination, feeling, curiosity and creativity?
(a) 10% (b) 20% (c) 30% (d) 25%
2. Who gave the Big Five Theory?
(a) Paul Costa and Robert McCrae (b) Carl Jung
(c) W.H. Sheldon (d) None of the above
Physical Education – XII 186
 3.  hat is the percentage of persons having discipline, order, competence and carefulness in
W
work?
(a) 10% (b) 20% (c) 25% (d) 15%
4. What is the percentage of persons having trust, honesty and compliance ?
(a) 10% (b) 25% (c) 20% (d) 30%
5. What is the percentage of persons who have neuroticism as a trait ?
(a) 10% (b) 15% (c) 20% (d) 25%

FIGURE/PICTURE BASED QUESTIONS

1. Identify the type of exercise shown in the picture given below:
(a) Yoga
(b) Jogging
(c) Cycling
(d) None of the above
2. Identify the type of aggression shown in the picture given below:
(a) Instrumental aggression
(b) Hostile aggression
(c) Assertive behaviour
(d) None of the above

VERY SHORT ANSWER TYPE QUESTIONS

1. What do you mean by Psychology?
2. What do you understand by Personality?
3. Write the types of personality.
4. Define motivation.
Explain briefly about Motivation.  (All India, 2018)
Or  (July 2017)
5. Write two techniques of motivation.
6. How extrinsic motivation sometime may kill intrinsic motivation?
 (C.B.S.E. Sample Paper 2015)
7. Explain the term “Realistic” in goal setting principles.  (Delhi 2015)
8. Explain Intrinsic motivation. Or  (All India 2015)
What do you understand by Intrinsic Motivation?

187 Physical Education – XII

 9. How participation in physical activities enhances self esteem among children?
 (All India, 2016)
10. What is Aggression ?
Or
What do you mean by the term ‘Aggression’ in sports?
11. What are the forms of Aggression ?
12. What are the purposes of Aggression ?
13. What do you mean by exercise adherence ?
14. Explain the Jung’s classification of personality.
15. What does the term self-esteem mean?
16. Name the types of self-esteem.
17. Define the term ‘Emotions”.
18. What is hostile aggression ?
19. What principles should be followed for goal setting?
20. What do you understand by “Goal Setting”?

SHORT ANSWER TYPE QUESTIONS

1. What are the different dimensions of personality ? Write in brief about any two.
 (Delhi, 2017)
2. Explain the personality types.
3. Explain the types of motivation.
4. Explain the meaning of external motivation.  (C.B.S.E. Sample paper 2019)
5.  hat is meant by ‘motivation’? Explain the different techniques of motivation to achieve high
W
goals in sports. (All India, 2017)
6. Suggest various external methods of motivating a person for better performance in sports.
7. Personality and Posture are the two opposite sides of the same coin. Comment.  (SQP 2020)
8. What do you understand by the term “Specific” in goal setting principle ?
9. Explain briefly the two types of Aggression.
10. Explain Aggression due to situational Factors.
11. What is the role of aggression in sports?  (SQP 2020)
12. W
 hat do you mean by Aggression? Discuss briefly about Instrumental Aggression and Hostile
Aggression in sports.

Physical Education – XII 188

 13. Give any 3 reasons to exercise.
14. Write any 3 benefits of exercise.
15. What do you mean by self-esteem? What are its types?
16. What are outward signs of positive self-esteem ?
17. What are signs of low self-esteem ?
18. Explain the strategies for enhancing adherence to exercise. (All India, 2019)
19. “Extrinsic motivation sometimes may kill intrinsic motivation”. Justify.
 (C.B.S.E. Sample Paper, 2021)
20. What do you mean by mental imagery?
21. What are benefits of mental imagery?
22. What is self-talk?
23. Explain aggression in Sports. Discuss the role of aggression in context to its types.
24. What are types of self-talk?
25. What are benefits of positive self-talk? (C.B.S.E. Sample Paper, 2021)
26. Differentiate between Hostile aggression, Instrumental aggression and Assertiveness?
 (C.B.S.E.)
27. H
 ow can we enhance the sports performance with the help of self-talk and self-esteem?
Explain.

LONG ANSWER TYPE QUESTIONS

1. What is personality? Explain its different dimensions.
2. Explain the techniques of motivation.
3. What are the psychological benefits of exercise? Explain.
4. Participation in sport results in all-round development of personality. Justify.
5.  ifferentiate between intrinsic and extrinsic motivation. Explain in detail goal setting and
D
Reinforcement as technique of motivation.
6. Explain Big Five Theory.
7. What is meant by exercise adherence ? Give reasons and benefits of exercise.
8. What is self-esteem? What are its types ?
9. What is mental imagery? What is its role in sports?
10. What do you mean by self-talk ? What are its types?
11. Explain the various strategies for enhancing adherence to exercise.

189 Physical Education – XII

 12. E
 nlist the Big Five Theory Personalities and describe any three of them while comparing their
characteristics.
13. Carl Jung classified personality into __________ main types:
(a) Two (b) Three (c) Four (d) Five
14. Extroverts:
(a) Have more self-confidence (b) Take more interest in others
(c) Are lively and realistic (d) All of the above
15. Introverts:
(a) Are too self-conscious (b) Are reserved
(c) Lack self-confidence. (d) All of the above
16. A person having traits of both extroverts as well as introverts is called:
(a) Endomorph (b) Ambivert (c) Mesomorph (d) Ectomorph
17. __________ is also referred to as Neo-Freudian:
(a) William Herbert Sheldon (b) Carl Gustav Jung
(c) Gordon Allport (d) None of the above
18. Carl Gustav Jung was a __________ psychiatrist.
(a) Swiss (b) German (c) British (d) Dutch
19. Which one of the following is not a factor of Big Five Theory?
(a) Openness to new ideas. (b) Submissiveness
(c) Neuroticism (d) Extraversion
20. This is also known as predatory aggression:
(a) Assertive behaviour (b) Instrumental aggression
(c) Impulsive aggression (d) Hostile aggression
21. This is also called as reactive aggression:
(a) Assertive behaviour (b) Instrumental aggression
(c) Impulsive aggression (d) Hostile aggression
22. C
 arl Jung presented his theory of personality by classifying it on the basis of __________
important
(a) Two (b) Three (c) Four (d) Five
23. W
 ho introduced the concept of introversion and extroversion to the world of psychology?
aspects:

Physical Education – XII 190

 (a) William Herbert Sheldon (b) Gordon Allport
(c) Carl Jung (d) None of the above
24. I n physical education and sports, motivation is very effective method to bring the required and
effective changes in the __________ of an athlete or a player:
(a) Behaviour (b) Attitude
(c) Interest (d) All of the above
25. Which of the following is a legitimate behaviour?
(a) Hostile Aggression (b) Instrumental Aggression
(c) Assertiveness (d) Proactive Aggression
26. Aggression is displayed in sports through __________.
(a) assertion of views (b) use of abusive words
(c) walking away from the opponent (d) strictly following the rules
27. Which of the following is an example of extrinsic motivation?
(a) Trying to beat your personal best in a 100m sprint
(b) Participating in badminton for enjoyment
(c) Wanting to swim a length of the swimming baths to gain a badge.
(d) Taking up aerobics to get fitter

191 Physical Education – XII

 10 Training in Sports
Learning Objectives
• C oncept of Talent Identification and Talent • T ypes and Method to Develop – Flexibility
Development in Sports and Coordinative Ability
• Introduction to Sports Training Cycle – Micro, • Circuit Training – Introduction and its
Meso, Macro Cycle importance
• Types and Method to Develop – Strength,
Endurance and Speed

Sports training is a process that prepares athletes on their technical skills, tactical efficiency, fitness
proficiency and various other skills essential for good performance. The physical fitness components like
strength, speed, endurance, flexibility and coordinative ability need exhaustive training for development
and improvement. There are various scientific methods of training and developing of these fitness
components that we will learn in this chapter.

Aims of Sports Training

 
Develop skills and fitness specific to a particular sport.
 
Development of technical and tactical efficiency.
 
To improve the physical fitness of the individual.
 
Psycho motor development, such as cognitive abilities development, like perception, thinking and
memory, development of personality traits.
 
Appreciate and be able to execute strategic play.

An Inspiration
'Nothing can substitute for just plain hard work. I had to put in the time to get back.
And it was a grind. It meant training and sweating every day. But I was completely
committed to working out to prove to myself that I still could do it."
Andre Agassi - An eight-times grand slam
championship winner in Tennis

 
Participate at a level appropriate to one's developmental stage.
 
Work effectively within a group toward common goals.
 
Appreciate the rituals and conventions that give particular sports their unique meanings.
Physical Education – XII 192
Concept of Talent Identification and Talent Development in Sports
Talent Identification means knowledge and perceptions of expert coaches to identify and predict
potential future elite athletes. It is helpful in improvement of athletic performance and identifies more
talented athletes. India has made steady progress in sports and its infrastructure in last few years. This
progress is evident at the international level with the increase in number of medals and high levels of
performance demonstrated by the athletes.
The ‘Talent Search and Development Scheme' under the 'Khelo India Programme’ has inspired
young talent to inculcate a strong spirit of participation in sports that enables players to demonstrate
their true potential. This programme is truly reviving the sports culture in India at the grass-root level by
building a strong framework for all sports played in the nation.

Principles of Identifying Talent in Sports

Some specific principles to identify talent in sports are as follow:
 
A variety of general movement helps in physical activity which stimulates growth.
 
Different movement patterns in early life will help in mastering complex movement patterns in
sport in their later life.
 
Structural and functional growth factors affect athletic performance.
 
Intensity, length and frequency of exposure to an activity are essential components of growth in that
activity.

Important Tips in Identification and Development of Talent in Sports

The following are some important tips in talent identification and development:
 
Talent identification should occur when an athlete is not currently participating in sports, but is
identified as showing potential in a particular sports event.
 
Talent identification is most suited to events which have obvious physical and physiological
requiremerits. In events where success is determined by skill and strategy the ability to predict
performance is more difficult.
 
The training programme must be coordinated in schools and test results should be sent to provincial
bodies.
 
Base level screening tests can be administrated by teachers and analysed by athletic coaches and the
provincial coaching committee.
 
After identification sport-specific tests should be used to refine the selection process. This can only
be successful when a well- structured and resourceful talent development programme is provided.

Talent Identification and Development Schemes in India

The main programmes and activities of Sports Authority of India (SAI) fro talent identification and
development are briefly described below:
193 Physical Education – XII
National Sports Talent Contest (NSTC)
National Sports Talent Contest was started in 1985 to identify talented school children in the age group
of 9 to 12 years. Children are selected in 10 Olympic disciplines, viz., Athletics, Basketball, Badminton,
Boxing, Football, Gymnastics, Hockey, Table Tennis, Volleyball and Wrestling through a series of tests
and contests held at various levels.

Special Area Games

Special Area Games scheme was started in 1985 and aims at identifying population groups and
region where natural talent and aptitude for a particular sport exists. The scheme involves a process
of identification and survey of areas and regions, special competitions to assess potential, selection of
promising young boys and girls and intensive training at SAG centers, where educational and vocational
training facilities are also provided.

Sports Projects Development Area (SPDA)

Sports Projects Development Area scheme was started in 1988 that aims at providing basic sports
facilities at 78 locations throughout the country. In these centers, a comprehensive and integrated system
of coaching and training is provided to talented young sport persons in the age group of 9 to 14 years of
ages.

Sports Hostel Scheme

Sports Hostel Scheme was introduced to provide basic facilities in each State and National level
Championship. All running costs, including equipments, training etc., are provided to the boys and girls
residing in Sports Hostels.

Boys Sports Companies in the Army

Boys Sports Companies in Army scheme is an extension of the National Sports Talent Contest scheme
and was approved for implementation from the year 1991-92. Army authorities have jointly launched
this Scheme to scout talented boys up to the age of 14 years from rural, semi-urban and tribal areas and
train them in sports.
National Coaching Scheme
National Coaching Scheme was first introduced in 1955 to encourage people to take up coaching.
The Scheme over the years has undergone numerous changes and is now a source for meeting the
requirements of coaches by various user agencies. Under the Scheme, coaches are made available to
States/UTs for State coaching centers, district coaching and university field stations.

Introduction to Sports Training Cycle

Athletes need to programme their training year carefully so they can improve fitness, optimise
performance and peak during competition as well as reduce injury risk. Sport training programmes are
developed through a series of training periods or cycles and given under the term 'periodisation'.
Physical Education – XII 194
Periodisation and Use of Training Cycles
Periodisation or the Principle of Cyclicity is an organised approach to training which involves
progressive cycling of various aspects of a training programme during a specific period of time. It is a
purposeful variation of a training programme over time, so that the athlete gets closer to his/ her
optimum adaptive potential just before the sport event.
In the periodisation, the training process is distributed in time intervals, the magnitude of which may
range from days to weeks, months or even years. During each of these time intervals, a particular element
of performance is accented (e.g., physical fitness, technique, etc.).
Periodisation is the key to planning a training programme and involves dividing the year into specific
blocks with each block having a particular goal. These training blocks form the foundation of periodization
and referred to as cycles and divided into following three cycles:
1 Macro cycle – Duration may vary tron 1 to 4 years.
2 Meso cycle – From 2 weeks to 6 months.
3 Micro cycle – From 1 to 14 days.
An athlete can get best training by having a good understanding macro meso and micro cycles of
periodisation and then using them to create a plan that allows to peak for most important events
throughout the year.

Fig. 10.1: Periodization

Macro Cycle
Macro cycle is the longest of the three cycles and includes all four stages of a periodised training
programme (e.g., endurance, intensity, competition and recovery). This cycle involves all 52 weeks of
your annual plan, so it provides you an idea of your training regimen and allow you to facilitate long-
range planning. For example, if you want to prepare for a national championship event one year from
now, you can mark that date on your calendar and work backward to create a program that allows you

195 Physical Education – XII

to peak at that time. You can use the same process to identify several major events throughout the year
and develop a plan that facilitates multiple fitness peaks. You can always make changes to your macro
cycle regime throughout the year.

Meso Cycle
Meso cycle represents a specific block of training that is designed to accomplish a particular goal. For
instance, during the endurance phase, you might develop a meso cycle designed to enhance your aerobic
endurance (the ability to use oxygen to produce energy for the muscles over an extended period of time).
The mesocycle should introduce progressive overload over the course of its duration, meaning that you
finish the cycle by challenging your body to a greater degree than when you started. This can be via
adding weight, reps, time under tension, distance, frequency or any number of methods. One mesocycle
should naturally lead to another in a process known as phase potentiation. An easy example of this would
be going from hypertrophybased weight training into strength-based training via the manipulation of
sets, reps and training intensities over the course of two to three mesocycles.

Micro Cycle
Micro cycle is the shortest training cycle that may last a week with the goal of facilitating a focused
block of training. An example of this is an endurance block where a cyclist strings three or four long
rides together within one week to progressively overload training volume. Another example incorporates
block training, which consists of very hard workouts for two or three consecutive days followed by an
equal amount of recovery (days off or very easy rides). This would constitute an intensity micro cycle
where the goal is to improve key physiological abilities such as lactate threshold (the highest intensity a
fit cyclist can maintain for 60 minutes) and aerobic capacity (the maximum amount of oxygen the body
can consume during high intensity exercise). Generally speaking, three or four micro cycles are tied
together to form a meso cycle.

Types and Methods to Develop Strength

Strength is the ability of a muscle or a group of muscles to act or
overcome resistance. It is the amount of force that muscles can produce
to complete a task. The strength influences other components of fitness
such as speed and endurance. This is because all the movements in
sports depend on muscular contractions required for all motor abilities,
technical skills and tactical actions. Fig. 10.2: Muscular strength
Definitions
A few definitions of strength are given by experts.
'Strength is the ability to overcome resistance or to act against resistance.' – Singh
'Strength is the capacity of the whole body or any of its part to exert force.' – Barrow and McGee2
'Sports training is the basic form of preparation of sportsman.' – Mathew

Physical Education – XII 196

Types of Strength
All sports require strength but the type of strength required, varies, depending on the kind of sports.
There are mainly two types of strength - Isometric strength or Static strength and Isotonic strength
or Dynamic strength.

Static Strength
Static Strength or isometric strength is the ability of
the body to hold a pose without movement. In static
strength, the muscles contract and hold one's position.
It is measured by isometric exercises. Isometric
exercises, also known as static strength training Fig. 10.3: Plank pose
involve muscular actions in which the length of the muscle does not change and there is no visible
movement at the joint. The most common example of static strength is holding the PLANK pose.

Dynamic Strength
Dynamic Strength is the strength a person needs to sustain his body over a prolonged period of time.
Example - A gymnast needs dynamic strength to complete the routine. Other examples are wrestling,
rowing. In our daily life, going upstairs or lifting objects, bags, boxes, etc. Dynamic strength is of three
kinds - Maximum strength, Explosive strength and Strength endurance.
1. Maximum Strength: It is the ability of a muscle to overcome maximum resistance in a single
repetition of single maximal voluntary contraction against resistance
by maximum effort. A specific group of muscles engage all motor
units to generate maximal strength against a particular resistance. It
requires high levels of neuromuscular efficiency to enhance both intra
and intermuscular coordination. The maximal strength is required in
sports like long jump, shot put, javelin throw, weightlifting, discus
throw, etc. Fig. 10.4: Shot put
Given below are some benefits of maximum strength:
 
It activates type II (fast-twitch) muscle fibres capable of generating high levels of force.
 
It increases the levels of muscle building hormones.
 
It increases bone density and strength.
 
It improves performance in many sports and ADLs.
2 Explosive Strength: It is the ability of the muscles to overcome
resistance as fast as possible. The explosive strength combines two
factors, the strength and speed. Explosive strength is highly specific
to the nature of movement and is used in the spiking of volleyball,
jumps in basketball, sprint events, etc. Fig. 10.5: Sprint event
197 Physical Education – XII
 Given below are some benefits of explosive strength:
 
It improves the speed of motor unit recruitment and enhances intramuscular coordination.
 
It reduces reaction time.
 
It improves the resiliency of muscle and connective tissues.
 
It activates type II muscle fibres.
Strength Endurance: It is the ability of a muscle to overcome
3 
resistance under the condition of fatigue for as long time as possible.
A muscle needs to carry out repeated contractions and withstand
fatigue in strength endurance. It depends on aerobic efficiency to
supply oxygen and nutrients to the working muscles while removing
metabolic waste. Strength endurance can be static or dynamic
depending upon whether the movement is isometric (static) or
Fig. 10.6: Swimming needs
isotonic (dynamic). The strength endurance is mainly used in long-
strength endurance
distance races, such as a marathon, swimming, distance cycling, tug
of war (static), etc.
The strength endurance has the following benefits:
 
It maintains good postural stabilisation for an extended period of time.
 
It improves the aerobic capacity of working muscles.
 
It enhances the ability to perform many functional tasks.

Strength Developing Exercises

Strength can be developed by different kinds of exercises. According to the purpose, the strengthening
exercises can be isometric exercises, isotonic exercises and isokinetic exercises.
Isometric Exercises
Isometric exercise means static contraction
of a muscle without any visible movement.
For example, the work is done on a wall by
pushing it and exerting the force. But, the
work done cannot be seen as the wall remains
at the same place and does not move a bit.
Similarly, there is no change in muscle length
in isometric exercises. The joints remain still Wall sit Glute Bridge
and the muscles do not change shape or size.
Fig. 10.7: Isometric exercises  
Some isometric exercises develop tension by
holding the body in a certain position, while others may involve holding weights. Holding the muscle
contraction allows the muscle tissue to fill with blood and create metabolic stress on the muscle. This can
help improve strength and endurance. Some common examples of isometric exercises are plank, wall
sit, glute bridge, dead hang and isometric squat.

Physical Education – XII 198

 Benefits: The isometric exercises consist of the following benefits:
 
These exercises need less time and equipment and can be performed practically anywhere and
everywhere.
 
If performed regularly, these exercises may result in a change of muscle size and shape.
 
They are useful exercises for activating many muscle fibres at once.
 
They are suitable for people with an injury or undergoing medical condition that restricts
movement.
 
Isometric exercise may be an effective way to lower blood pressure.
 
These exercises can improve muscle stability and the ability to hold weight over longer
periods.
 
Isometric exercises may help in lower back pain, knee osteoarthritis and neck pain.

Isotonic Exercises
Isotonic exercise is an exercise that requires
muscles to resist weight over a range of motion,
causing a change to the length of the muscle.
Isotonic exercises have two types of contractions:
Concentric: This is the shortening of muscles
1 
as you overcome the force of a weight. For
example, the biceps perform concentric Jumping on the spot Weight training
contraction when you lift the weight towards Fig. 10.8: Isotonic exercises
your shoulder.
2 Eccentric: It is the lengthening of muscles while being opposed by the force of a weight, on bringing
the weight down.
I sotonic exercises result in toned muscles and increased muscle length. These exercises have great
importance in sports. Running and jumping on the spot, weight training exercises, calisthenics
exercises are some of the examples of isotonic exercises.
Benefits: The isotonic exercises have the following benefits:
 
They strengthen muscles through the full range of movement.
 
You can choose isotonic exercises to suit your sport.
 
They develop the body movements required for daily activities.

HOTS
Which type of exercise needs less time and equipment?

199 Physical Education – XII

Isokinetic Exercises
Isokinetic exercises work on a consistent weight at a range of motion.
The exercise is done with special machines that produce a constant speed
no matter how much effort you make. These machines control the pace
of an exercise by fluctuating resistance throughout your range of motion.
During the isokinetic exercise, the specialised equipment puts you at a
controlled and constant speed. You can set the speed or weight yourself,
but the motion remains consistent. The isokinetic exercises are used in
physiotherapy to develop strength in muscles. Some isokinetic exercises
are walking on a treadmill, carrying weights, rope climbing, some
gymnastic apparatus exercises and some other exercises. Fig. 10.9: Treadmill walking
Benefits: The isokinetic exercises develop fatigue. In humans, it is usually used in both strength and
flexibility.

Preventive Measures in Strength Training

Strength training exercises accompanied by a high risk of injury. Some of the important strength training
exercises are given here.
 
Strength training must be done after proper warming-up and with following correct training.
 
The load must be increased gradually and as per the athlete's ability.
 
Improper breathing can cause serious disturbance in blood circulation. Hence, as a rule, a
sportsperson must breathe continuously and if he/she holds the breath, it should be for a minimum
possible duration.
 
The use of safety equipment can be done if required, such as wrist bands, boots and belts.
 
In the case of children, the load should be low till the age of 16 years as chances of injuries are very
high in children.

Types and Methods to Develop Endurance

Endurance is the ability of a person to exert himself and remain active for a long period of time. It helps
to resist, withstand, recover from and have immunity to wounds, or fatigue. In humans, it is usually used
in aerobic or anaerobic exercise. Endurance training is done to improve stamina, endurance and overall
performance. Athletes use it while they prepare for both long and short events. People who are not
athletes may utilise endurance training as a method to attain fitness. It is the ability to withstand fatigue.
Endurance is either measured by the number of repetitions of a task or the time for which an activity is
performed. The definitions of endurance given by some experts are as follows.
'Endurance is the ability to resist fatigue." - Harre
'Endurance is the result of a physiologic capacity of an individual to sustain movement over a period of
time."  - Barrow and McGee

Physical Education – XII 200

Types of Endurance
Different games and sports require different types of endurance. Therefore, endurance can be classified
into the following categories:
Type of Endurance

According to Nature of Activity According to Duration of Activity

Basic Endurance General Endurance Specific Endurance

Speed Short time Medium time Long time

Endurance Endurance Endurance Endurance
Fig. 10.10: Types of endurance

Endurance Based on Nature of Activity

This classification is based on the kind of activity for which endurance is required. It can be classified
into the following types:
1. Basic Endurance: It is the ability to perform movements in which a large number of body muscles
are involved and the activity is performed at a slow pace for a long duration. For example, jogging,
cycling swimming for more than 30 minutes.
2. General Endurance: It is the ability to do exercises for a prolonged duration that are general in
nature. This type of endurance is not specific to any sport and can be developed by performing
general exercises. The duration for general endurance is much shorter than basic endurance.
3. Specific Endurance: It is the ability that is required by a sports person to perform movements of
a particular sport to resist fatigue. Specific endurance varies from activity to activity as it depends
on the nature of fatigue. For example, the specific endurance of a hockey player is different from a
marathon runner or a cyclist as the need for the activity is different.

Endurance Based on Duration of Activity

Based on the duration of activity, endurance can be grouped into the following categories:
1. Speed Endurance: It is the ability to resist fatigue in cyclic activities that lasts up to 45 seconds. A
common example of this type of endurance is a 400 m sprint in track and field events. These kind
of activities depend on the power and capacity of an individual to produce energy.
2. Short Time Endurance: Short time endurance is required for activities that last from 45 seconds
to about 2 minutes. For example, 800 m run. This endurance depends majorly on speed endurance
and strength endurance.

201 Physical Education – XII

3. Medium Time Endurance: This type of endurance is required for activities that last from 2
minutes to about 11 minutes. For example, 1500 m and 3000 m run and 100 m rowing. This type of
endurance also depends on speed and strength endurance but to a limited extent.
4. Long Time Endurance: Long time endurance is needed for activities that last for more than 11
minutes. It is required in events like marathons, cross country races, etc.

Methods of Developing Endurance

There are three main methods of endurance development. These are the continuous method, Fartlek
training method and interval training.

Continuous Method
In this method, an exercise is done for a long duration of time without
any rest.
1. Slow Continuous Method: A slow continuous and long duration is
required in this method. The duration of the activity should not be
less than 30 minutes. This method is used for activities like walking,
running, cycling, etc.
2.  ast Continuous Method: A fast pace, uniform activity is required
F Fig. 10.11: Continuous
in this method. The duration of the activity should be at least 20 method of training Interval
minutes. Training

Interval Training
In interval training, work should be done with sufficient speed and
duration so that the heart rate goes up to 180 beats per minute. After
this, there should be a short interval and when the heart rate drops down
to 120-130 beats per minute. the work should be started again. A high
intensity activity with break is carried out in this method.
Fartlek Training Fig. 10.12: Interval training
Fartlek developed this method in 1930s which means 'speed play'. It is a training method that blends
continuous training with interval training. The variable intensity and continuous nature of the exercise
place stress on both the aerobic and anaerobic use of respiratory system.
Fartlek training allows the athletes to run freely over varying distances and at varying speeds over
distances of their choice. The duration of this method may range
from 15 minutes to 1 hour. Due to the varied pace, this exercise
is very strenuous and should be done by trained athletes.
Working of Fartlek Method: This method works in the
following sequence and is displayed in the diagram given:
 
Warm-up with a steady jog for approximately 7-10 minutes.
 
High-intensity sprint, for approximately 60-75 seconds.
 
Light jog for approximately 130-150 seconds. Fig. 10.13: Fartlek method of training
Physical Education – XII 202
 
Cool down with a steady jog for 7-10 minutes.
 
Run up a hill or climb the stairs.
 
Vertical jump from a crouch position, 15-20 times.
 
Push-ups, Sit-ups followed by lunges.

Types and Methods to Develop Speed

The ability to move your body swiftly is termed as speed. There are many sports which depend on speed
to win the game. For example, a basketball player makes a fast break to perform a lay-up, a tennis player
moving forward to get to a drop shot, a football player running the defense to receive a pass.
Speed signifies the ability to execute motor movements as quickly as possible. These movements can be
cyclic or acyclic in nature.
The factors which determine the speed are mobility of the nervous system, explosive strength of an
individual, correct technique of performing a task and metabolic power of an individual and flexibility.
Different experts have defined speed in different ways.
"Speed is the prerequisite to do motor actions under given conditions (movement task, external force,
individual prerequisite) in a minimum of time."  -Theiss and Schnabel
"Speed is the capacity of an individual to perform a successive movement of the same pattern at a fast
rate."  -Johnson and Nelson

Types of Speed
There are five different types of speed involved in sports as given below:
1. Reaction Ability: Reaction ability means how quickly you respond to a stimulus. It depends entirely
on the coordinative abilities of an individual. Different sports have different types of signals like
visual, auditory and tactile to name a few. The response to these signals accurately and as quickly
as possible is known as reaction ability.
2. Acceleration Ability: It helps to achieve a high speed from a stationary position. It depends greatly
on the explosive strength, technique and movement frequency of a sports person. This ability holds
a great influence in sprinting events.
3. Movement Speed: The movement speed relates to how quickly a person can carry out a movement
or perform a skill (tennis serve, kicking a ball, hitting a baseball). Coordination is a very important
factor in this type of speed. It is also related to correct learning in the specific sport movement or
technique.
4. Locomotor Ability: It is the ability to maintain maximum speed when in motion for the maximum
possible duration or distance. It is required for field and track events like 100m and 200m sprints,
speed skating and short sprints in cycling. Locomotor ability depends highly on the mobility of the
nervous system.
5. Speed Endurance: Speed Endurance is the ability to move at a high speed for a longer duration
of time, ie., under the condition of fatigue. It depends highly on anaerobic capacity, technique and
psychic factors.

203 Physical Education – XII

Methods to Develop Speed
Speed is a motor ability that has close links with genetic and environmental factors. We all understand
that genetic factors cannot be manipulated. The speed also depends on the concentration types of muscle
fibres as the person having fast-twitch fibres in a higher percentage than slow-twitch fibres will have
more speed. The ratio of these muscle fibres cannot be changed as it is genetically determined. So, the
genetic make-up of muscle fibres cannot be changed or manipulated. However, speed can be improved
to a considerable extent by practising certain speed-improving training methods.
The following are some of the most important speed improvement methods:

Acceleration Run
Acceleration run is a special form of sprint training in which running
speed is gradually increased from jogging to striding and, finally, to
sprinting at maximum pace. This kind of run needs rest in between. It
usually takes 50-60 metres for a sprinter to attain maximum speed after
the start. The number of acceleration runs depends on age, capacity and
level of fitness of an athlete. It may vary from 6-12 repetitions with
intervals for complete recovery in between. The acceleration runs must
Fig. 10.14: Acceleration run
be done after proper warm-up.

Pace Run
Pace run 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 this race, the athlete runs the race with uniform speed. In
some races, the prescribed time is very narrowly defined and the winner
is the competitor who finishes closest to the prescribed time.
Pace run usually includes races of 800 metres and above. It is a fact that
an athlete can run a distance of 300 metres at full speed and in the case Fig. 10.15: Pace running
of longer races, he/she must conserve his energy by reducing speed. Therefore, in middle and long-
distance races, it is important to keep the pace in mind. At the beginning of such races, the speed should
not be too high and the pace should be maintained throughout the race. Repetition for pace run training
can be fixed as per the fitness level of the athlete with complete recovery in between repetitions.

Did you know?

Volume in sports include duration or time of training, distance covered, volume load (sets in weight
training), number of repetition or performed work in a given time. It is a quantitative component of
work.

Physical Education – XII 204

 IN-TEXT QUESTIONS
Fill in the blanks.
1. The strength gained from __________. exercises is dependent on specialised equipment.
2 __________ run usually includes races of 800 metres and above.
3. Speed Endurance is a combination of two words speed and __________.
4. Intensity and __________ can be varied whenever the athlete wishes.
5. Endurance is the ability to resist __________.
6. A __________ performs repeated contractions and withstand fatigue in strength endurance.

Types and Methods to Develop Flexibility

The ability to move joints effectively through a complete range of motion is
called flexibility. Range of motion is the distance and direction in which your
joints can move. Without flexibility, the muscles and joints would grow stiff
and movement would be limited. Flexibility ensures that the body can move
through its entire range of motion without pain or stiffness. Flexibility is a
motor component that often corresponds to stretchability, elasticity, litheness,
Fig. 10.16: Flexibility
mobility, pliancy, etc. It is affected by muscle strength, the structure of the
increases mobility and
joints, tendons, ligaments and other factors. elasticity
Importance of Flexibility
Flexibility plays many roles in many aspects of our personality.
 
A person possessing a good degree of flexibility can perform daily tasks with greater ease and
comparatively more efficiently and effectively.
 
The personality and posture of such individuals seem to be more attractive.
 
Stiff joints negatively affect smooth and efficient movements whereas flexibility ensures smooth
and efficient movements in a positive way.
 
Flexibility is helpful in many ways such as in preventing injuries, improving posture, reducing
back pain, maintaining healthy joints, improving balance while making movements and in learning
various skills easily, for example, backstroke in swimming.
 
A greater range of motion ensures more force and speed developed by the muscles. Greater flexibility
helps the sports person to perform movements with minimum muscular tension, thereby facilitating
a higher movement economy.

205 Physical Education – XII

Types of Flexibility
Flexibility is of the following types:
1. Passive Flexibility: When the body can move with greater amplitude
but with the help of an external person, it is termed as passive
flexibility. Passive flexibility allows you to stretch more than active
flexibility and is determined largely by the structure of the joint and
stretchability of the muscles and ligaments. The benefit of passive
flexibility is that it forms a base for the active flexibility. Fig. 10.17: Passive
flexibility
2. Active Flexibility: The ability to perform a movement with greater
amplitude without external help is called active flexibility. It is a
range of motion that you can achieve by using your muscles to put
your joint there. For example, using your shoulder muscles to pull
your arm back behind your ears as far as you can. Active flexibility
is further classified into the following two categories:
Static
  Flexibility is required for movements done while the
individual is in a static position i.e. standing, sitting or lying. Fig. 10.18: Active
Dynamic
  Flexibility is required for executing movements flexibility
when an individual is moving.

DOUBT SECTION
Flexibility exercises can be done with or without the help of a person. Does this statement have an
internal variation of any kind?
Hint: Variation may be in types of flexibility.

Methods to Improve Flexibility

The following methods are used to increase and maintain flexibility:
1. Slow Stretching: In slow stretching, the muscles are attached
around the joints. The stretching should be slow and without any
jerky movements. The next stage after the stretching is to hold for
about 6-8 seconds at the maximum stretching point. This method is
the most commonly used method in the field of games and sports.
2. Static Stretching: A static stretch involves slow, gradual and
Fig. 10.19: Static
controlled movements. It involves slow easing into stretching and
stretching
holding the position. The time period required for static stretch
depends on the purpose. If it is for cooling down, the stretch should be held for about 10 seconds.
If it is for improving flexibility, then the hold is recommended for about 30 seconds.

Physical Education – XII 206

3.  ctive and Passive Stretching: In active stretching,
A
the person can actively move one muscle group to
stretch another. Active stretches can be completed
without a stretching partner or stretching accessories.
If you are performing the stretch with no external
force, it is an active stretch. In passive stretching,
there is an external force being provided. You are
being stretched instead of actively stretching. Passive
stretching can be accomplished through partner
stretches, using stretching accessories and/or just (a) (b)
using gravity to assist your stretch. If the stretch is Fig. 10.20: Passive (a) and
reliant on an external force, it is a passive stretch. active (b) stretching
4. Dynamic Stretching: The dynamic stretch takes soft tissues to their
full length and rather than holding it. The muscle contracts on being
stretched and the muscles and tendons exert a force in that lengthened
position. In this way, we can lengthen the muscle, strengthen it in
its new range and also work on balance and coordination. It also
provides a good warm-up before a sport or activity. Dynamic
stretching exercises have been shown to improve performance when
Fig. 10.21: Dynamic
done before an activity that requires a lot of power, strength, or speed.
stretching
5. Ballistic Method: This form of stretching uses the body's momentum
to extend the range of motion. The ballistic movement is performed with a swing and in a rhythmic
way. As the stretching is done rhythmically, it is called ballistic method. The ballistic method is not
very popular as many physical therapists condemn it as they believe that ballistic stretching can lead
to injury.

Fig. 10.22: Ballistic stretching

207 Physical Education – XII
6. Proprioceptive Neuro-Muscular Facilitation (PNF) Techniques: According to this technique, if
a muscle is contracted maximally for a few seconds, then after the contraction the muscle gains the
maximum relaxation. It means that the muscle is first contracted for 5-7 seconds and then gradually
stretched to its maximum limit and held in this position for about 8-10 seconds. The process is to be
repeated 4-8 times for each muscle group.
 NF stretching has been proven to improve active and passive range of motion and helps athletes
P
improve their performance and make speedy gains in the range of motion. Not only does it increase
flexibility, but it can also improve muscular strength.
7. Post-isometric Stretch: This method is based on the Proprioceptive Neuromuscular Facilitation
(PNF) technique, which raises the active and passive range of motion and improves motor
performance. The muscle is first contracted maximally for 6-8 seconds using the isometric method
and then stretched to its maximum limit. This final position is held for 8 to 10 seconds. For best
results, this exercise may be repeated 4 to 8 times.

Some Tips for Developing Flexibility

There are some general guidelines while doing exercises for flexibility:
 
The age before puberty is the best age for developing flexibility.
 I f the stretching routine is not regular, the flexibility tends to deteriorate. The routine can be followed
daily or twice a day by doing a variety of exercises for each joint.
 Stretching exercise performed, when you are fatigued, affects flexibility negatively.
 
Proper warming-up should be done before doing flexibility exercises. If the warm-up is not
performed properly, it may lead to overstretching of the muscles.
 Too much flexibility results in less joint stability and, therefore, chances of injury increase.
 A muscle group must be stretched several times for improving flexibility effectively.
 Usually, 10-15 repetitions are recommended for a muscle group to gain flexibility.
 It is important to avoid jerky movements while performing stretching exercises.

Types and Methods to Develop Coordinative Ability

Coordinative abilities help in better quality movements and integrate them with separate motor
systems with varying sensory modalities. The harmonious working together and sequencing aspect of
one's movements is crucial to the coordinated movement. These abilities help athletes in learning and
perfecting a technical skill, determine the speed and quality of learning and applying the perfected
techniques to their sports.
Definition: Coordinative abilities are relatively stabilized and generalised pattern of motor control and
regulation process that enables a sportsperson to do a group of movements with better quality and effect.

Physical Education – XII 208

Characteristics and Significance of Coordinative Abilities
The characteristics and significance of coordinative abilities are the following:
 
These are directly linked to the technical aspects and skills of sports.
 
The coordinative action between nervous system and sense organ is required. These determine the
pace of learning and modification and can be a source of recreation and recovery.
 
The early age initiation of development of coordinative abilities help in faster learning of complex
skills.

HOTS
How are the coordinative abilities a prerequisite for sports activities?

Types of Coordinative Abilities

Coordinative abilities are very important in the field of sports. The use of these abilities is however
different in different games.
1. Coupling Ability: The coupling ability coordinates body part movements with one another and
synchronizes with whole-body movement. For example, the movements of hand, feet, trunk, etc.
It is very important in sports such as gymnastics and team games where very precise movements
are required. In football, foot movements for ball control or dribbling have to be coupled with
the whole-body movement of running and jumping. Coupling ability depends on the functional
capacity of kinesthetic (sensory perception of movement) and optic sense organs.
2. Orientation Ability: It is the ability to analyse and change the position and movements of the body
in relation to time and space available in the field of action. The orientation ability has a vast use in
sports. For example, in gymnastics, body movement and position are important for orientation.
3. Differentiation Ability: It is the ability to determine the position of the body and its parts in time
in relation to space and with concern to gravity. This ability to achieve a high degree of accuracy
and the differentiation depends on movement experience and the degree of mastery over motor
action. It is used in sports in implementing movement skills such as movement sense. For example,
in gymnastics, the accuracy of movements is required and playing according to a given set of
movements is required in football.
4. Rhythm Ability: The ability to perceive the rhythmic movement that is performed with the required
rhythm is termed as rhythm ability. The rhythmic ability can also be reproduced by using the stored
motor memory and simultaneously coordinating it with a set of controlled motor actions. In some
sports like gymnastics, the sportsperson has to perceive an external rhythm, music and to express
it in his movements. In some sports, the sportsperson makes use of the rhythm stored in internal
memory.

209 Physical Education – XII

5. Reaction Ability: The response to a stimulus quickly and effectively is called reaction ability. The
different types of sports have different signals like visual, auditory, tactile, etc. The reaction ability
helps to respond to such signals accurately and as quickly as possible.
6. Balance Ability: It is the ability to maintain balance throughout the movement and to regain balance
if the movement is disturbed.
It also helps in maintaining balance during stationary, slow and very fast movements.
7. Adaptation Ability: The ability to adjust or completely change the movement based on changes
or anticipated changes in the situation is called adaptation ability. In sports training regime, the
accurate perception of change coordinated with speed and accuracy is very much required.

Methods to Improve Coordinative Abilities

Coordinative abilities during sports training can be developed by the following methods under the
supervision of coaches or physical education teacher:
 
Practising physical exercise.
 
Correct and conscious movement.
 
Improvement in motor skills.
 
Variation in exercises during training.
 
Degree of difficulty introduced during training.

Circuit Training - Introduction and its Importance

Circuit training is a scientific arrangement of exercises performed systematically and repeatedly in
such a way that it looks like a circuit. It was introduced by R.E. Morgan and G.T. Adamson of Leeds
University in 1957. It is a method of training and conditioning that involves multiple stations that make
a complete circuit. It usually consists of 10-12 training stations according to the need and intensity
required for the training programme. The recovery period between the stations and between the circuits
is controlled. Exercises for circuit training are selected to help in all-round development of the person.
However, it it used for improving performance in a particular sports then exercise selected should be
directly related to activity.
Definition: 'Circuit training is the training method in which certain exercises of various kinds are per-
formed with or without apparatus with a given dosage'. -Adamson and Morgan
Activities Description of Circuit Training
The purpose of the circuit training is to develop muscular endurance. The examples of activities included
in circuit training are given in the following diagram.

Physical Education – XII 210

 Push-ups

Jump Station
Sit-ups
squat No.1
Station Station
No.10 No.2

Squats with
Brupees Station Station
weight
No.9 Circuit No.3
Training
Method
Curls with Station Station Shuttle
weight No.8 No.4 run

Station Station
Rope No.7 Station No.5 Pull-ups
skipping No.6

Jumping on and off a bench

Fig. 10.23: Circuit training method

Some Circuit Training Exercises

Some examples of circuit-training exercises specific to the body regions are in the given diagrams:
Wide Arm Press-up

Station
No.1
Shoulder Station Station One Arm
Press No.8 No.2 Row

Circuit
Training
Bench Station Station
steps for Biceps curl
flyes No.7 No.3
Upper body
Stength

Station Station
No.6 No.4 Tricep
Station Dips
Close Arm No.5
Press-ups
Bench Press
Fig. 10.24: Upper body circuit training exercises

211 Physical Education – XII

 Sits-Ups

Straddle 1 Step-ups
Jumps 10
2

Bent Arm 3 Press Ups

9
Pullovers Circuit Training
steps for Lower
Body Strength
8 4 Squats
Burpees

7 5 Dorsal
Seated Dips 6 Press

Shuttle Runs
Fig. 10.25: Lower-body circuit training exercises

On the
spot
Half running
Hurdles
Squat

Chin Ups Sit-Ups

Circuit Training
to Develop
Muscular
Endurance
Bench
Shuttle run
Press

Medicine
Ball Lunges
Throw Rope
skipping

Fig. 10.26: Circuit training to develop muscular endurance

Physical Education – XII 212

Table 10.1: Exercises for muscular endurance
Exercises Workout-Time/duration
On the spot running 1 minute
Hurdles 10 jumps over the hurdles
Sit-ups 10 repetitions
Bench press weight 60% of 1RM × 10 repetition
Lunges 10
Rope skipping 50 skipping
Medicine Bal Throw 10 throws of 10 kgs weight ball
Shuttle run 10 m × 4
Chain ups 10 repetitions
Half Squat 10 repetitions
 
No rest between exercises
 
One minute rest after one cycle
 
One to three cycles may be performed

Methods of Circuit Training

Circuit training exercises can be introduced by follows ways.
1. Continuous Method: The exercises are performed with the intensity below 60% of the maximum.
Due to less intensity, an athlete can perform exercises at all stations one after the other, without any
recovery period. This method is used for developing general endurance.
2. Interval Method: The exercises are performed with the intensity more than 60% of the maximum.
Due to high intensity, an athlete requires intervals of rest in-between two stations. This method is
used for developing specific endurance.
Types of Circuit Training
Circuit training used by trainers are basically of two types:
1. General Circuit Training: In this type of training, different exercises are performed to develop
general fitness of athletes. Examples are running jumping, free hand exercises etc.
2.  pecific Circuit Training: In this type, specific exercises are performed to develop particular body
S
part or skill required for a particular game or sport. The exercise involved may differ according
to the game. Examples are weight training exercises for weightlifters and jumping exercises for
basketball players.

213 Physical Education – XII

Effects of Circuit Training Method
Circuit training method causes following effects on the practitioners.
1. Saves Time: Circuit training is the perfect workout if you have shortage of time. You can set up
as many or as few stations as you like and then continue through the circuit. You can fit it in an
effective, total-body workout whether you have 15 minutes an hour.
2. Good for Cardiac System: You can exercise every major-and minor- muscle group in different
static Circuits help in blood circulation to each part of body.
3. Helps in Improving Metabolism: Circuit training helps in burning fat quickly. You will expend
more calories in 20 minutes than you would in an entire hour.
4. Provides Flexible Set Up: Circuit training is a flexible format. It provides options in how you set
up your workout are limitless.
5. Improves Cardiovascular Health: Circuit training promotes cardiovascular improvements and
can eliminate the need to complete a separate cardio workout.
6. Prevents Risk of Injury: You can easily select safer or more comfortable movement for you. Most
training injuries come from overuse and circuit training is a super way to prevent overuse.
7.  elps with Disease Prevention: Circuit method helps those new to training, or those coming back
H
from illness or injury improve their fitness and overall health quickly. Thus it provides balance
between strength and cardio conditioning, so it is a powerful way to keep healthy.

Advantages of Circuit Training Method

Circuit training has following advantages:
1. I t can be performed anywhere indoors or outdoors. Circuits can be done at home, in a corner of the
gym or you can take it outside.
2.  ircuit training method alternates between lower-body, upper-body and core moves to give each
C
muscle group a sufficient rest after each exercise.
3.  ircuits might be set up in a gym with lots of stations, but you can also fit a circuit workout into
C
your living room or garage.
4.  ou can get a comprehensive workout into half an hour. Each movement is short and sharp and even
Y
your rest periods are compressed.
5.  ircuit training reduces risk of injuries. A lot of very different movements are performed in a circuit
C
and one can easily swap a specific movement out that might aggravate old injury and replace it with
a safer or more comfortable movement.

Physical Education – XII 214

Characteristics of Circuit Training
The following are the distinct characteristics of circuit training:
  It is simple to learn and execute circuit training.
  The exercises are usually performed with medium resistance or medium weight.
  The number of repetitions and resistance varies as per the need of the programme.
  The circuit training aims to develop endurance and strength.
  It is generally given in the preparatory phase of developing basic endurance and strength.
 
The load in the exercise schedule must be gradually increased.
Work Load in Circuit Training
To increase the work load in circuit training, following ways should be used:
1. Increase the number of stations.
2. Increase the number of repetitions of an exercise.
3. Increase the frequency.
4. Reduce the interval between the exercises.

Disadvantages of Circuit Training

Some disadvantages of circuit training are the following:
 Some exercises require specialised equipment such as, dumbbells.
 Ample space is required to set up the circuit exercises and equipment.
 Use of additional equipment requires appropriate health and safety monitoring.
 If you are training for an endurance event, such as a marathon circuit training will not provide you
with the long cardiovascular sessions you need for optimal performance.
 If you participate in an especially vigorous circuit, you may fatigue quickly. As a result, your form
can suffer and you risk injury.
  If you exercise at home, you might be limited in the exercises you can include in your circuit
because of limited equipment.
IN-TEXT QUESTIONS
Write true or false.
1. Passive flexibility is the base of active flexibility. ___________
2. Right age for flexibility development is when a person is adult.  ___________
3. Specific circuit training involves exercises for weightlifters.  ___________
4. You can fit sessions as much as you want according to your comfort.  ___________
5. Rope skipping can be done by 50 skipping per session. ___________
6. Continuous method of circuit training develops general endurance.  ___________

215 Physical Education – XII

 Quick Recall Map
Flexibility Coordination
Strength
It is the ability to perform a It is the ability to perform smooth
Strength is the ability to overcome joint action through a range and accurate movements involving
resistance or to act against of movements. different parts of the body.
resistance.
• Passive Flexibility • Differentiation Ability
• Maximum Strength
• Active Flexibility • Orientation Ability
• Explosive Strength
• Reaction Ability
• Strength Endurance
• Balance Ability
Endurance • Rhythm Ability
It is the ability to do sports • Adaption Ability
movements with the desired
quality and speed, under the
conditions of fatigue.
• Continuous Training TRAINING IN Introduction to Sports Training
• Internal Training SPORTS Cycle
• Fartlek Training • Macro cycle – Duration may vary
from 1 to 4 years.
Speed • Meso cycle – From 2 weeks to 6
It is the rate of motion, or the months.
rate of change of position. • Micro cycle – From 1 to 14 days
• Movement Speed
• Locomotor Ability
• Speed Endurance

Some Circuit Training Exercises Circuit Training Talent Identification and Talent
• Upper-Body Circuit Training It is a form of body Development in Sports
Exercises conditioning or The 'Talent Search and Development'
• Lower-Body Circuit Training resistance training scheme under the 'Khelo India Programme'
Exercises using high intensity has inspired young talent to inculcate a
aerobics. strong spirit of participation in sports that
• Compound Circuit Training Exercises enables players to demonstrate their true
• Cardio-circuit Training Exercises potential.

Physiological Changes Due to Aging

Aging can be defined as the time-related deterioration of the physiological functions. The period of
old age usually begins at the age of sixty. The aging is characterised by the progressive degeneration
of organ systems and tissues. It is largely determined by genetics and influenced by a wide range of
environmental factors, such as diet, exercise, exposure to micro-organisms and pollutants.
1. Muscular Strength: The maximal force that a muscle or muscle group can generate is called
muscular strength. Men and women usually attain their highest strength levels between ages 20 and

Physical Education – XII 216

 40, the time when muscle cross- sectional area is the largest. The strength of most muscle groups
declines, slowly at first and then more ripidly after middle age and progresses more then those in
concentric strength.
2. Respiratory System: The lungs of an old person do not expand to take in as much air as the lungs
of a young person.
 ecreased oxygen supply makes the old person less active, less aware and less strong. This decline
D
seems to be part of the normal aging process.
3. Cardiovascular Function: Cardiovascular system includes the heart and the blood vessels. With
the ageing process, there is a decrease in the elasticity of blood vessels and blood cell production;
High blood pressure is a common age related problem. However, healthy old individuals are found
to have blood pressure similar to those of young healthy individuals. Reduced peripheral blood flow
capacity accompanies age-related decreases in muscle mass.

HOTS
How does reduced blood flow relate to a decrease in muscle mass?

4. Gastrointestinal System: With increasing age, there is decreased capacity for biting and chewing,
decrease in the production of digestive enzymes, decreased gastric and intestinal mobility and lack
of appetite.
5. Urinary System: As people age, there is slow, steady decline in the weight of the kidneys. The
ureters do not change much with age, but the bladder and the urethra undergo some changes. The
maximum volume of urine that the bladder can hold decreases. A person's ability to delay urination
after first sensing the need to urinate also declines. The rate of urine flow out of the bladder and into
the urethra slows.
6. Body Composition: The body composition is used to describe the hearing percentages of fat, bone,
water and muscle in human bodies. After 60 years of age, total body mass decreases despite the
increase in body fat.
7. Nervous System: The nervous system shows certain universal changes as a function of age. After
60 years of age, there is a reduction of cerebral blood stress or overstretch put on soft tissues flow.
There is also a decline in oxygen or bone on/off the field resulting in pain and glucose consumption.
The number of brain cells may decrease which may result into slowing in response.
8. Endocrine Changes: The endocrine system consists of endocrine glands and the hormones. Thyroid
dysfunction is common among the elderly. This directly affects metabolic function, including
decreased glucose metabolism and protein synthesis.
9. Bone Mass: Bone mass is a measure of the number of minerals (mostly calcium and phosphorous)
in a bone. Osteoporosis, poses a major problem with aging, particularly among post- menopausal
women. It causes loss of bone mass as the aging skeleton demineralises and becomes porous. Bone
mass can decrease by 35-50 per cent in persons older than age 60.

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10. Vision: The increasing age causes loss of elasticity in lens, pupils become smaller and irregular in
shape, eyelids sag and colour vision becomes less efficient.
 ataract and glaucoma are commonly found among the elderly. People with cataracts have blurred
C
vision. This also interferes with normal vision.
11. Hearing: After the age of 60, there is a gradual decline in hearing. Most hearing loss is not noticed.
However, in the case of a hearing problem, it can be improved by a hearing aid.
12. Other Senses: The senses of taste and smell decline with old age. This decline affects the appetite
and nutritional requirements of the elderly.

Sports Injuries
Sports injury may be defined
as any stress or overstretch
put on soft tissues or bone
on/off the field resulting
in pain and hindrance in
performance. The injury
occurs when the force
exceeds the limit of tissue
to withstand the damage
to cells, tissues and blood Fig. 10.27: Injuries are common in sports
vessels. Cell damage is called cell necrosis due to which the cell cannot transport oxygen, nutrients
and waste, leading to necrosis around the area of injury. Blood vessels damage, due to injury, causing a
decrease in blood flow and coagulation (clotting). The causes of injuries may be any stretch or blow on
the muscles leading to soft tissue injuries like strain or sprain. It may occur due to incorrect movement,
hitting or colliding with equipment or aggressive sporting actions like diving and sliding, excessive
training or lack of conditioning.
The injuries may not be of the same type, which means it may need different and prevent their occurrence.
Cut, tear,

First Aid - Aims and Objectives

First aid is the process of carrying out the essential emergency treatment. It is an immediate and temporary
care given to the victim.
The person who gives treatment to the person suffering from a disease or an accident is called an 'aide'
and the medical treatment given as aid is called - the 'first aid'. The initial assistance given to a victim of
an injury or illness comprises relatively simple techniques. First Aid can be carried out by any person
until professional e medical assistance arrives. However, the person who is giving first aid should be
aware of the basic knowledge of giving first aid.

Physical Education – XII 218

Principles of First Aid
Given below are the principles of first aid:
1. Immediate Action: The first step is to form the action plan immediately which must be done
quickly, quietly and without panic.
2. Calling for Medical Assistance: First aider should inform the nearest medical facility so that the
patient can be transferred to the ambulance for the necessary medical treatment.
3. Medical Alert Devices: Individuals having prolonged disease sometimes have alert devices in
which their history of disease or injury including specialist medical contact is mentioned. This can
help in giving the necessary medication with precautions.
4. Re-assurance and Mental Health: Psychological values of re-assurance are equal to treatment.
Some individuals go into shock and make the situation worse The first aider should reassure them
to avoid stress and panic.
5. Response to an Emergency: There are different types of emergencies in which individuals react
differently. Sometimes, the response to injury may be crying, fear, anxiety, etc. which may last for
weeks. The first aider should have a positive approach in such cases to deal with the victims.

DOUBT SECTION
The re-assurance of mental health is also a part of first aid. A first aider should also consider it while
providing first aid. Justify. Hint: It is essential as first aid is limited to external body parts.

3Ps of First-Aid
Although there are various roles of first aim aid, the key aims of first aid are as follows: Sometimes
known as the three P's.
1. Preserve Life: The main aim of first aid is to preserve life by providing emergency life saving
services. For example, opening the airway or performing Cardiopulmonary Resuscitation (CPR).
Preserving life should always be the overall aim of all first aiders. But, we should never put ourselves
or others in danger. This is why the first stage aims to conduct a risk assessment and check for any
dangers. If a situation is too dangerous to approach, we should hold back and call for professional
help.
2. Prevent Deterioration: The second aim of first aid is to prevent the casualty's condition from
deteriorating any further. For example, keeping the broken limb to stay still and padding around the
injury will prevent the fracture, reduce pain or prevent further injuries. It is also required to make
the area safe for the victim or remove any kind of danger or call for help.
3. Promote Recovery: The third of first aid is promote recovery as early as possible. A simple first aid
can significantly affect the long-term recovery of an injury. For example, quick cooling of a burnt
area will reduce the risk of long-term scarring and will encourage early healing.
219 Physical Education – XII
I. MULTIPLE CHOICE QUESTIONS

A. Fill in the blanks: (1 mark)

1. The most common example of ___________ strength is holding the PLANK pose.
2. ___________ exercises do not involve the muscles shortening or lengthening.
3. Endurance plays a vital role in almost every activity directly or indirectly.
4. ___________ refers to the ability to move your body or parts of your body swiftly.
5. ___________ run usually includes races of 800 metres and above.
6. ___________ stretching has been proven to improve active and passive range of motion.
7. It is simple to learn and execute ___________ training.
8. ___________ teacher can supervise the training programme.
9. Sit ups in circuit training are ___________ repetitions.
10. Circuit training helps in burning fat ___________.

II. Write true or false:

1. A muscle group is not required to stretch for improving flexibility effectively. _______
2. Speed is the ability to react quickly and effectively to a stimulus. _______
3. Coordinative abilities are the stabilized and generalised pattern of nervous control.  _______
4. Flexibility exercise tends to work best after a proper warming-up.  _______
5. Coordinative abilities are directly linked to the technical aspects and skills of sports.  _______
6. A single teacher can supervise the training programme in circuit training.  _______
7. Circuit training can be performed anywhere.  _______
8. Circuit training is suitable only for experienced athletes.  _______

III. Multiple choice questions:

1. Which of the following is not a training method to develop endurance?
(a) Fartlek method (b) Post isometric stretch method
(c) Continuous method (d) Interval method
2. Speed play is another name of which method?
(a) Fartlek method (b) Continuous method
(c) Interval method (d) Isokinetic method

Physical Education – XII 220

 3. On the spot running session in circuit training is for
(a) 5 minutes (b) 1 minute
(c) 10 minutes (d) 4 minutes
4. The ability which is helpful to maintain maximum speed for a long time is
(a) Reaction speed (b) Locomotor speed
(c) Speed endurance (d) Movement speed
6. In which method is stretching done rhythmically?
(a) Slow stretch (b) Slow stretch and hold
(c) Ballistic method (d) PNF
7.  bility to coordinate body part movements with one another and concerning a definite goal-
A
oriented body movement is known as
(a) Balance ability (c) Adaptation ability
(c) Rhythm ability (d) Coupling ability
8. Which of this is not involved in general circuit training?
(a) Running (b) Jumping
(c) Free hand exercises (d) Weight lifting

B. Very Short Answer Type Questions  (1 mark)

1. Which method will you suggest to develop endurance?  (CBSE, 2019)
2. What is talent identification? Explain. (CBSE, 2019)
3. List out the methods of developing endurance.
4. Differentiate between general endurance and specific endurance. (1 point)
5. What does the term Fartlek mean and who developed this training method? (AI, 2017)
6. 'Pace races mean, running the whole distance of a race at a constant speed". Which are the
races included in pace races?  (C.B.S.E, 2015)
7. Suggest any two isometric exercises for the shoulder region. (C.B.S.E, 2013)
8. What are pace races?
9. What is coupling ability?
10. Define isometric exercises. (C.B.S.E, 2015)
11. What do you mean by passive flexibility?
12. Write the benefits of strength endurance.
13. Who introduced circuit training and when?

221 Physical Education – XII

 14. What is the description of following exercises in circuit training?
(a) Rope skipping (b) Chin ups
(c) Lunges (d) Shuttle run
15. What is rhythm ability?
16. Define the term 'acceleration run'.
17. List some cardio circuit training exercises.
18. Give examples of any two isotonic exercises.
19. What is locomotor ability?
20. What is static stretching?

C. Short Answer Type Questions  (3 marks)

1. Briefly explain different types of coordinative abilities.  (C.B.S.E SP. 2020)
2. What is Fartlek training? Write in brief. (C.B.S.E SP, 2017, 20)
3. What is endurance? Explain its types. (C.B.S.E, 2017)
4.  hat is endurance? How can endurance be developed through Fartlek method?
W (C.B.S.E,
2016, 17)
5. Explain what strength is and write the methods of improving strength. (AI, 2014)
6.  hat do you understand by relative strength? Explain the importance of body weight in
W
determining relative strength. (C.B.S.E, 2015)
7. Differentiate between reaction time and movement time.  (AI, 2014)
8. Explain any two methods of speed development. (C.B.S.E, 2014)
9. Write a brief essay on Fartlek training method.
10. Differentiate between isokinetic and isometric exercises. (AI, 2008)
11. List out the characteristics of circuit training.
12. What is the difference between active and passive flexibility?
13. List out the disadvantages of circuit training.
14. Draw the diagram circuit training with related exercises.

D. Long Answer Type Questions  (5 marks)

1. Explain the concept of periodisation.
2. What are the different types of coordinative abilities?  (C.B.S.E, 2019)
3. What are the types of strength? Explain the isotonic method to improve strength.
4. What are coordinative abilities? Explain any four types of coordinative abilities. (AI, 2018)

Physical Education – XII 222

 5. Write in detail about strength improving methood - Isometric, Isotonic and Isokinetic
6. What is movement speed? Explain the methods to develop speed endurance. (Delhi, 2015)
7. Explain the methods of flexibility development in detail. (C.B.S.E, 2014)
8. What are the methods to improve flexibility? Explain.
9. Differentiate between continuous method and interval method. Describe its advantages.
10. Explain what is maximum strength and its benefits.
11. List any ten tips that help in developing flexibility.
12. List out various importance of circuit training.

E. Applying
1. Which talent identification schemes are introduced under Khelo India Programme?
2. If you want to practise flexibility exercises, what ideal conditions would you follow?

F. Analysing and Evaluating

1.  oupling coordinative ability is important in sports in which movements with a high degree
C
of difficulty have to be performed.
(a) Analyse its importance in terms of team games, such as football.
(b) Compare it with orientation ability with the help of an example.
(c) Does the coupling ability play some role in maintaining a rhythm in gymnastics?

G. Creating
1. Justify the importance of periodisation in sports training cycle.
2.  artlek is a training method that blends continuous training with interval training. Create a
F
working schedule for a person who wants to undergo it?

H. Higher Order Thinking Skills (HOTS)

1. Why do flexibility exercises need proper warm-up?
2. The reaction ability depends on which body signals?
3. When is the static and dynamic flexibility required by the body?

I. Value Based Questions

1.  man is a good "track and event' athlete. He wants to win a national level championship
A
in a 400 m race. Although, he works hard for it, yet he fails. His physical education teacher
suggested to him to increase his speed endurance. He also suggested different exercises to
improve his endurance required for such sprint events.

223 Physical Education – XII

 (a) What is endurance?
(b) On which factors does speed endurance depend?
(c) Which exercises were suggested by the PE teacher to improve speed endurance?
(d) Write the values shown by the PE teacher.

J. Case Study Based Questions  (Source CBSE)

1.  r. Gopichand is a renowned badminton coach. When he started his academy, he selected our
M
school badminton players and designed a training programme. During the training, he noted
that few players were good in defense but due to lack of endurance and strength, they were
unable to play up to the last moment. He used various methods to enhance their endurance and
strength.
(i) This type of training and exercises help in increasing the static strength and maximal strength.
(a) Isometric (b) Isotonic
(c) Isckinetic (d) Aerobic
(ii) Isotonic exercise helps in enhancing
(a) Speed (b) Strength
(c) Agility (d) Endurance
(iii) H
 igh pressure over muscles can be related to different age group people, such as seen in these
set of exercises
(a) Isometric (a) Isotonic
(c) Both a. & b. (d) Ballistic
(iv) This training method is considered as best method to develop endurance
(a) Interval (b) Continuous
(c) Fartlek (d) Pace runs
2.  aghu was good thrower. When he joined a new training camp, where he observed some
R
athletes were running on uneven surfaces like bushes, rocks, pits ete. He was in dilemma.
Then the coach explained about that training in detail.
(i) "What type of training are they doing?
(a) Fartlek Training (b) Ballistic method
(c) Interval Training (d) Acceleration run
(ii) Stretching exercise improves
(a) Flexibility (b) Strength
(c) Coordination (d) Explosive

Physical Education – XII 224

 (iii) Fartlek taining is also known as
(a) Pace runs (b) Speed play
(c) Acceleration run (d) 400 m run

ART INTEGRATION
 ubedar Neeraj Chopra PVSM VSM is an Indian track and field athlete who is the reigning Olympic
S
champion in the javelin throw. He is the first track and field athlete to win a gold medal for India at the
Olympics. Write an article about him highlighting the factors that made him succeed, focusing on his
training system. (C.B.S.E)

SEWA (Social Empowerment through Work Education and Action) Activities

 onduct a flexibility test in your neighbourhood elderly, middle aged man, women and children. You
C
can do following tests for testing the flexibility of the body.
1. Sit and reach test
2. Back scratch test

225 Physical Education – XII