11 PhysicalEducation

DIRECTORATE OF EDUCATION
GOVT. OF NCT OF DELHI
Support Material
(2015-2016)
CLASS : XI
PHYSICAL EDUCATION
Under the Guidance of:
Ms. Punya Salila Srivastava

Secretary (Education)
Ms. Padmini Singla

Director (Education)
Dr. Sunita Shukla Kaushik

Addl. DE (School & Exam)
Coordinators :
Ms. Savita Drall Ms. Sharda Taneja Dr. Satish Kumar

DDE (Exam) OSD (Exam) OSD (Exam)
Production Team
Anil Kumar Sharma
Published at Delhi Bureau of Text Books, 25/2, Institutional Area, Pankha Road,
New Delhi-110 058, by D.K. Upadhayay, Secretary, Delhi Bureau of Text Books
and Printed at Tan Prints (India) Pvt. Ltd., Distt. Jhajjar, Village Rohad, Haryana
PHYSICAL EDUCATION (048)
CLASS-XI
SUPPORT MATERIAL
TEAM LEADER - Dr. Leena Vyas
S.P.E. Zone-26
TEAM MEMBERS (1) Ms. Sriparna Sinha

Lecturer (PE)
G.G.S.S.S. No.-1 Badarpur
(2) Ms. Dinesh Dabas
Lecturer (PE)
G.S.K.V. Padam Nagar
(3) Ms. Anju Rakheja
P.E.T. S.K.V. Shadi Khampur
(4) Ms. Sunita Sharda
P.E.T. Raisina Bengali School
C.R. Park
(5) Sh. Sanjeev Kumar
P.E.T. G. Coed
S.S.S. Industrial Area Karampura
(6) Sh. Nitin Sharma
P.E.T. S.S.L.T. Gujrati Sr. Sec. School
Raj Niwas Marg
1 [Class XI : Physical Education]

PHYSICAL EDUCATION (048)
CONTENTS
[CLASS XI 2015-16]
CHAPTER 1
CHANGING TRENDS AND CAREER IN

PHYSICAL EDUCATION
l Definition of physical education, its aims and objectives.

l Development of physical education - post Independence.
l Concept of integrated physical education.
l Concept and principles of adaptive physical education.
l Special Olympic Bharat.
l Career options in physical education.
CHAPTER 2
PHYSICAL FITNESS, WELLNESS AND LIFESTYLE
l Meaning and Importance of Physical fitness, wellness and

life style.
l Components of physical fitness.
l Components of wellness.
l Preventing Health threats through life style change.
l components of positive lifestyle.
CHAPTER 3
OLYMPIC MOVEMENT
l Ancient and modem Olympics.

l Olympic symbols, ideals, objectives and values.
[Class XI : Physical Education] 2

l International Olympic committee.
l Indian Olympic Association.
l Dronacharya Award, Arjuna award and Rajiv Gandhi Khel
Ratna Award.
l Organisational Set-up of CBSE sports and Chacha Nehru
Sport Award.
CHAPTER 4
YOGA
l Meaning and importance of yoga.

l Yoga as an Indian Heritage.
l Elements of Yoga.
l Introduction to Asanas, Pranayam, Meditation and Yogic Kriyas.
l Physiological Benefits of Asana and Pranayam.
l Prevention and Management of common lifestyle Diseases,
Obesity, Diabetes, Hypertension and Back pain.
CHAPTER 5
DOPING
l Concept and classification of Doping.

l Prohibited substances and Methods.
l Athletes Responsibilities.
l Side effect of prohibited substances.
l Ergogenic aids and doping in sports.
l Doping control procedure.
CHAPTER 6
PHYSICAL ACTIVITY ENVIRONMENT
l Introduction to physical activity.

l Concept and need of sports environment.
l Essential elements of positive sports environment.
l Principles of physical activity environment.

l Components of health related fitness.
l Behaviour change technique for physical activity.
l Exercise guidelines at different stages of growth.
CHAPTER 7
TEST AND MEASUREMENT IN SPORTS
l Define Test and measurement.

l Importance of Test and Measurement in sports.
l Calculation of BMI and Waist-Hip Ratio.
l Somato type (Endomorph, Mesomorph and Ectomorph).
l Procedures of Anthropometric Measurement Height, Weight,
Arm, Leg Length and Skin.
CHAPTER 8
FUNDAMENTALS OF ANATOMY AND PHYSIOLOGY
l Define Anatomy, physiology and its importance.

l Function of Skeleton System, Classification of Bones and
types of joints.
l Properties of Muscles.
l Functions and structure of Respiratory system.
l Structure of Heart.
l Oxygen debt, second wind
CHAPTER 9
BIOMECHANICS AND SPORTS
l Meaning and Importance of Bio-mechanics in physical

education and sports.
l Newtons law of motion and its application in sports.
l Levers and its types and application in sports.
l Equilibrium : Dynamic and static and Centre of Gravity and
its application in sports.

CHAPTER 10
PSYCHOLOGY AND SPORTS
l Definition and importance of psychology is physical education

and sports.
l Define and differentiate between Growth and Development.
l Developmental characteristics at different stage of development.
l Adolscent problems and their management.
l Learning, laws of learning.
l Plateau and causes of plateau.
l Emotion : Concept and Controlling of emotion.
CHAPTER 11
TRAINING IN SPORTS
l Meaning and concept of sports training.

l Principles of sports training.
l Warming up and limbering down.
l Load, Adaptation and recovery.
l Skill, Technique and style
l Symptoms of over load and how to overcome it.

TYPOLOGY FOR QUESTION PAPER
A B C D E F G H I J K L M N
UNIT 1 UNIT 2 UNIT 3 UNIT 4 UNIT 5 UNIT 6 UNIT 7 UNIT 8 UNIT 9 UNIT 10 UNIT 11 total
REMEMBRING V.S.A. 1(Q2) 1(Q1)

MARKS 20 S.A 3(Q12) 20
L.A 5(Q20) 5(Q21) 5(Q22)
UNDERSTANDING V.S.A. 1(Q3)

MARKS 07 S.A 3(Q13) 3(Q14) 7
L.A
[Class XI : Physical Education]

APPLICATION V.S.A. 1(Q8) 1(Q7) 1(Q4) 1(Q5) 1(Q6)
MARKS 18 L.A 3(Q15) 18
S.A 5(Q23) 5(Q24)
6
HOTS V.S.A. 1(Q9) 1(Q10)
MARKS 18 S.A 3(Q16) 3(Q17) 18
L.A 5(Q25) 5(Q26)
CREATIVE V.S.A. 1(Q11)

MARKS 07 S.A 3(Q19) 3(Q18) 7
L.A
TOTAL 3 5 4 7 3 5 10 8 7 8 10 70
>01 Mark- 11Questions; 03 Marks- 08 Questions & 05 Marks- 07 Questions.

*Abbreviation used: VSA - Very Small Answer, S.4 - Small Answer & LA - Long Answer.
#The details under Columns A, B & N will remain unchanged.However, the weightage given to various units as shown above may not remain the same.
$The question paper shall compulsory/y include 01 Value Based Question.
CHAPTER 1
CHANGING TRENDS AND CAREER

IN PHYSICAL EDUCATION
1.1 Physical Education : Definition, aims and objectives : In fact, the basis of
Physical Education is difficult and very broad. With changing time, its meaning
also kept changing. Following definitions clear its meaning :
According to Charles A Bucher, Physical Education is an integral part of total

education process and has its aim the development of physically mentally, emo-
tionally and socially fit citizens through the medium of physical activities which
have been selected with a view to realize these outcomes.
According to Cassidy, Physical education is the sum? of changes in the indi-

vidual caused by experience which can bring in motor activity.
Aims and Objectives :
The aim of physical education must be to make every child physically, mentally
and emotionally fit and also to develop in him such personal and social qualities
is will help him to live happily with others and build him up a good citizen.
It main aim is all round development and it can be attained through different
steps or objectives :
1. Physical development
2. Neuro-Muscular Development
3. Mental development
4. Social development.

5. Emotional development
6. Development of health
7. Intellectual and personality development.
1.2 Post Independence Development of Physical Education : After 15 August

1947, the development of physical education moved in a new direction. Many
organizations were set up for the development of physical education as per
following details :
I. The central Advisory board of physical Education and recreation :
This was set up in march 1950 under the president-ship of Dr. Tara
Chand along with 10 other members. Its first Meeting was held on 19
march 1950. In 1958, a meeting of the principals of all the colleges of the
country was held in Madras in which emphasize was put on imparting
physical education.
II. All India Council of sports : The central Government prepared a policy to
boost games and sports in India. In 1954, the Union Minister Maulana
Abdul Kalam Azad called a meeting of the heads of different sports
associations. Retired Admiral General K.M. Kariappa was appointed as
its first president.
III. Netaji Shubhash National Institute of Sports : In 1958, a Committee was

set up Headed by the Maharaja of Patiala to make an inquiry about
Indias poor performance and down ward slide in Olympic games. The
Government of India established Netaji Shubhas National Institute of
Sports in march 1961. It was Inaugurated by Dr. Sreemali.
1.3 Integrated Physical Education : Concept and Principles Concept : Under

this, one must have the Knowledge of different sub topics and their utility, so that
the students could be trained properly. The knowledge of integrated physical
education will promote the fitness and wellness of the individuals. It will help is
designing high quality programmers.
1.4 Adaptive physical Education : Concept and Principals.
There are many children who suffer from various types of disabilities like mental
retardation, deafness, blindness, speech impairment etc. For such children

special programme may be organised, so that physical, musical, cognitive, social
and emotional abilities can be developed in them.
Principle : For successful implementation of adaptive physical education, certain

principle may be kept in mind such as medical examination, interest and capacity
of the student, appropriate equipment, proper environment, specific instructional
strategies etc.
1.5 Special Olympic Bharat :
This organisation prepares the progress with physical and mental disability for
special olympics. At national level, they are trained to participate in 24 single and
team games by the sports Authority of India. This organisation was established
in 2001 as per the act of 1982.
Career option in physical education :
1. Teaching Career 2. Coaching Career
i. Elementary school level i. Administration relates course

ii. Middle School level ii. Physical Education Department
iii. High School and senior secondary iii. Sports Department
school level iv. Industrial recreation
iv. Collage and University level v. Sport facilities Management.
3. Health related career 4. Performance related career
i. Health club i. As Professional player

ii. Athletic training ii. As officials
5. Career in communication and midis :
i. Sport Journalism
ii. Book publication
iii. Sports photography
iv. Book publication
v. Sports broad casting

QUESTION FOR 1 MARK [30 WORDS]
1. What is the aim of physical education?
Ans. The aim of physical education is all round development of the personality
of the individual.
2. What do you mean by sport journalism?
Ans. Such PETs who have skills in communicating by oral or writing can avail
the career option in the field of sports journalism.
3. What is adaptive physical education?
Ans. Through adaptive physical education disable students are encourage to

participate in safe, satisfactory and physical activities.
4. When was sports Authority of India established?
Ans. The sports Authority of India was established by the Govt. of India in
January 1984.
QUESTION FOR 3 MARKS (60 WORDS]
Q.1. Describe the principles if integrated and comprehensive physical

education.
Ans. i. It should be based on the inter related sub-topics of physical education.
ii. It should cater to the requirements of different people.
iii. It should be capable of facing the challenges of the present and the
future.
iv. It should be capable of providing comprehensive and deep knowledge

about physical education.
v. It should motivate an individual to engage in a lifelong healthy and

active lifestyle.
vi. It should be able to develop social and emotional skill among people.
Q.2. Write a note on the teaching career in physical education.
Ans. Teaching career is appropriate for those people who are really interested
in it one can choose ones career in elementary schools, middle schools,

high schools and schools and collages according to ones educational
qualification. Teachers enjoy lots of respect among their students because
the teacher contributes a lot to the society. It also provide inner satisfaction.
Q.3. Discuss the programmes of the sports Authority of India.
Ans. i. To search and nurture sports taken :
Through this talented children are researched. they are property trained
and provided other facilities. So that the level of sports many go up in
India.
ii. To provide Sports scholarship :
Players are given sports scholarships according to their achievements.

for this purpose, a merit list of their achievement at national level is
prepared.
iii. To organise national sports talent competition time to time sports

competition are held at national level to select talented players.
iv. To promote indigenous games and marshal art : Competitions are

organised to promote indigenous sports and marshal arts. Such
competitions are organised continuously in north - eastern states of
India.
QUESTION FOR 5 MARKS [150 WORDS]
Q.1. What are the main objectives of physical education.
Ans. I. Physical development : Its main aim is physical development physical

activities enhances the size, shape and capability of different organs
which is good for healthy body, healthy citizen can only contribute in
nation - building.
ii. Mental development : Physical activities makes the mind aware and
helps in increasing concentration.
While playing, many situations arise when players have to take

independent decisions, thus it relates to mental development.
iii. Social Development : Its aim is to develop social qualities in individual

which is very important for making adjustment in life. Player get many

opportunities to come near to each other which develop many qualities
like, unity, friendship, cooperation, respect, sportsmen spirit, brother-
hood, assurance etc.
iv. Emotional Development : One of its main aim is emotional development

of individual different activities of physical education teach how to
have control over impulse. One has to control different feelings in
different situations like pleasure, hope, jealousy, sorrow, anger, fear
etc.
v. Neuro-muscular Development : Physical activities develop coordination

between nervous and muscular systems. A healthy nervous system
keeps the unnecessary fatigue away. It reduces reaction time of the
player and increases the speed. Thus the main aim of physical
education is to develop co-ordination between them.
Q.2. Describe the objectives and role of the central advisory board of
physical education and recreation :
Ans. Objectives :
i. To introduce physical education as compulsory subjects in schools.
ii. To suggest all the educational institutions of the country in

preparing syllabus.
iii. To suggest the qualification for the selection process and training
of the physical education teachers.
iv. To introduce physical education at elementary middle, high school

and university level and prepare course-content accordingly.
Role of the Board :
i. The board suggests bold steps for physical education and prepares
syllabus for the certificate and diploma courses to the Govt. of
India.
ii. To suggest - different physical training methods for the boys and
the girls to the centre.
iii. The union education ministry started scholarship in 1958 in the

fields of leadership training, research etc.

iv. The union education ministry started giving monetary help to the
organizations running programmes related to national physical
efficiency test after 1958.
v. Many steps were taken to run the physical education programes

successfully at state level.
vi. Many steps were initiated to write, publish, encourage and

popularise physical education.
vii. On boards suggestion, the central govt. has started many

programmes related to national health core in different educational
institutions of India.
Q.3. Describe the aims and objectives of Netaji Subhash National Institute
of Sport.
Ans. i. To prepare coaches for imparting special training in different games

and sports.
ii. To enhance the technical skills of the coaches
iii. To make available a latest information in the field of sports.
iv. To help in searching talented players.
v. To impart proper training to the players to participate at the international

level.
vi. To provide scholarships to the players to encourage them towards

sports.
vii. To help Nehru Yuva Kendras in order to encourage games and sports.
viii. To impart technical knowledge to the industry engaged in the field of

making sports related equipments using latest technology.
ix. To promote publication of different sports magazine for the development

of sports.
x. To promote research work in the field of sports.
xi. To organise refresher courses for the teaching of physical education.

Q.4. Which principal are required to be followed to make the adapted
physical education effective? Explain.
Ans. i. Medical Examination : It is very important for the success of

programmes related to adapted physical education. Otherwise, it will
be difficult to find out what kind of disability, the student is suffering
from. Therefore, it is imperative to conduct medical examination of the
students.
ii. Programmes according to the interest of the students : Programmes

should be made keeping in mind the interest, capacity and previous
experience of the students. The teachers should also have deep
knowledge about. It, then only they can make any successful
programme.
iv. Equipment should be appropriate : Students should be provided with

equipment as per disability concerned. For example, students suffering
from visual impairment should be given a ball with bell so that they
many catch the ball as it rolls because of the sound. Thus such students
can make out. The direction and distance of the ball.
v. Proper Environment : The play area also should be limited because

of the limited speed capacity of the children. For example, speech
impaired children should be given rest in between the games. The
play area should be limited to top smaller area.
vi. Modification of Rules : Rules and regulations of the games and sports
should be modified depending on the specific needs of students. In
order to learn new skill they may be given extra time, extra effort, extra
rest and 2 marks in place of 1 mark.
Thus, they might be given the opportunity for all round development.
Q.5. Write a note on special Olympic - Bharat?
Ans. This organisation was established in 2001. Its aim is to increase the
participation of disable people in games and sports. Its another objectives
was to develop leadership quality social quality and health.
This organisation organises sports competition at state and national level.

It also serve talented players and train them for international games. After
2002, about 23,750 participants have participated in national games.

Between 1987 and 2013, a total of 671 Indian athletes participated in
seven summer and five winter special Olympics. They won 246 gold
medals, 265 silver medals an 27 brown medals and they raised the glory
of the country in the world.
Today, around 1 million athletes are the member of this organisation and
84950 coaches train these athletes. This organisation does the all round
development of the players through games and sports.

CHAPTER 2
PHYSICAL FITNESS, WELLNESS

AND LIFESTYLE
a. Meaning and Importance of physical fitness, wellness and lifestyle

Meaning of Physical fitness Physical fitness means the capacity to
do the routine work without any fatigue
or exertion and after doing the work the
person has power to do some more work
and recovery is quicker.
Wellness Wellness is the capacity of an individual by which he leads
a balanced life
Life style A way of life or style of living that reflects the attitude and
values of a person or group
Importance of physical fitness, wellness and lifestyle
TO LIVE LONG
RP ENJ
AND HEALTHY OY
SHA D
N LIFE MO LIFE
MI RE
IMPORTANCE OF PHYSIAL FITNESS
IMP Y
YOU ROVE BOOST ENERGY P BOD
MAKE E
RM KE OFF
OO
D BONES STRENGTH AND FAT
STRONG STAMINA

Active life without stress
Improves health
Become active member of society

IMPORTANCE
OF
Good citizen
WELLNESS
Achieve optimum growth and

development
Healthy and happy life
Improve Abilities
IMPORTANCE
OF
HEALTHY
LIFESTYLE
Enabling you Reduce Health

better cope up problems
with stress

Components of Physical Fitness
There are five physical fitness components. They are directly or indirectly related
to each other.
Strength : Ability to Endurance ability Speed ability to move

overcome resistance to resist fatigue the body as fast as
possible
Dynamic Long term Reaction time

Static strength is Short term
strength can Endurance To respond
also called endurance An -
be called istonic Aerobic-cardio immediately
isometric Aerobic e.g.
strength vascular after the stimuls
strength football
endurance
Acceleration
Explosive to reach
Maximum strength The maximum
strength to act ability to speed.
against overcome
maximum resistance with
strength high speed Speed
movement quick-
ness to complete
action.
Flexibility is the
range of movement Coordinative abilities -
of joints Abilities of an individual
to do various relative
activities properly as well
Passive ability-ability to Active flexibility - Ability as efficiently.
do movement with to do movement for
greater distance with longer distance without
external help external help
Static flexibility -required Dynamic flexibility needed

when a sports person for long movement with
remains in static position greater distance when an
e.g. Walking, Sitting individual is in motion.

Social Wellness Emotional Wellness
Ability to interact COMPONENTS OF WELLNESS Ability to control
with people stress emotions
appropriately
Sp
irit -
m e ual W ss
ne use
an l l
i n g ellne we d
a n ss t u al n an ively
in d d i prov l e c ear ect
el l ff
life r e c i
t i o de Int ty to ion e
n i l i a t
Ab orm
inf
Physical wellness Occupational Wellness -

Ability to carryout A balance between
daily tasks work and leisure
Environmental wellness
Ability to promote health
measures that improve
standard of living.
> Preventing Health threats Lifestyle through Lifestyle changes
Regular Physical exercises

Sufficient sleep
Limiting the Amount

of Alcohol
Healthy
Prevention of Injury
Lifestyle Health eating
habits
Prevents
Health Threats
Quit for smoking
Maintaining healthy weight

Limit T.V. watching

>Components of Positive Lifestyle
Medical Checkup

Regular Medical
Checkup prevent
Proper rest medical problems
Proper rest and Components of Positive Lifestyle

sleep provides
freshness and
active life

Socialization

Health Habits Good social relations
Physical activity
Keeping ourself with his fellows and
Regular physical clean and safe neighbours
exercises help in from diseases
maintaining healthy
weight, strength &

flexibility of body
Stress Management Balance Diet

Techniques like yoga Unbalanced diet cause
Safe and clean practising spiritual chronic problems
environment guidance whereas Balance diet
improves wellness improves good health
VERY SHORT ANSWER TYPE QUESTIONS (30 WORDS)

CARRYING 1 MARKS
Q1. Define Physical fitnes?.
Ans. According to Encyclopedia. It is the ability of a person to do daily routine

work without fatigue, moreover to participate in playful activities and skill
reserves enough capacity to meet any emergency.
Q2. What do you mean by wellness?
Ans. wellness is the maximum capacity of individual to lead a well balanced

life related to good health, active physical life, positive mental abilities,
well adjusted social life, psychological balance, balanced emotional life,
good spiritual life release to stress etc.
Q3. What is meant by Lifestyle?
Ans. Lifestyle is the typical way of life of an individual, group and culture.
Lifestyle is a way, a person leads his/her life. It includes the patterns of

social relation, consumption, entertainment and dress. It also reflects
persons self image or self concept, the way they see themselves and
believe that they are seen by other persons.
Q4. Mention the health threats in life
Ans. Health threats in life
- Heart diseases
- Cancers
- diabetes
- COPD (Chronic Obstructive Pulmonary Disease)
- Hypertension
- Kidney disease
- Obesity
- Arthritis
- Depression and
- Injuries.
Q5. List down the component of positive Lifestyle
Ans. Physical fitness, Personal Hygiene and healthy habits, Medical checkup,
Good Posture, Medical care and Recreate yourself.
Q6. Explain the meaning of Health.
Ans. Health is a state of complete physical, mental and social well being and
not merely the absence of disease or infirmity Health means wealth
SHORT ANSWER TYPE QUESTIONS (60 WORDS)

CARRYING 3 MARKS.
Q1. Briefly explain the importance of wellness
Ans. Importance of wellness
- It helps in the improvement and toning up the muscle.

- It reduces the recovery time after injury or illness.
- It helps in fulfilling proper nutritional requirements.
- It helps in better management of stress and tension.
- It helps people to meet the challenges of life and also unforeseen

situations as and when required.
- Regulates and improves overall body functions.
- Motivate positive Lifestyle habits or changes.
Q2. Discuss healthy diet as a component of positive Lifestyle
Ans. Healthy diet or good nutrition is one of the main components of positive
Lifestyle. In fact, a healthy diet or good nutrition is necessary to lead a
healthy or positive Lifestyle. The basics of a healthy diet are lots of fresh
fruits and vegetables, wholegrain foods and low fat diary products. Such
diet is required everyday in order to maintain the adequate amount of
vitamins nutrients and minerals needed to maintain a healthy body. That
is why it is rightly said that to eat is necessity but to eat intelligently is
an art.
Q3. Why is a Healthy Lifestyle important.
Ans. A healthy Lifestyle is a valuable resource for reducing the incidence and
impact of health problems, enabling you better to cope with life stressors,
as well as improving your quality of life.
Many health problems can be prevented or at least their occurrence

postponed by having a healthy Lifestyle.
Many health problems are addressed or cured by exercise, nutrition,

stress management and other healthy Lifestyle Practices.
Q4. Health is an asset Comment.
Ans. 1. It is said that a sound mind is in a sound body. The low health status
is a burden.
2. Unhealthy people has to depend upon others, moreover, a lot of money

is spent on medicines to improve or maintain the health status.

3. If our health is good, we can face any kind of situation in our life with
peace and enjoy the life.
Q5. It is health which is real wealth, and not pieces of gold and silver
comment.
Ans. 1. Good health keeps us always happy and gives no feeling to complete
physical, mental, social and intellectual well being.
2. A good health keeps us away from the diseases and health disorder.
3. The loss of good health causes loss of all the happiness.
LONG ANSWER TYPE QUESTIONS (150 WORDS)

CARRYING 5 MARKS
Q1. Explain the importance of physical activity on enhancing the life.
Ans. Physical activity is a vital component of positive Lifestyle.
(1) Reducing Anxiety : Exercise reduces the symptoms of anxiety

such as worry.
(2) Reduce stress, depression and imporves mood.
Regular physical activity reduces the bodys overalll response to

all forms of stressors and help people to deal more effectively
with the stress, they experience.
(3) Reduces the risk of chronic diseases : Physical training is a process

of producing long term improvement in bodys functioning though
exercises. Exercise reduce the risk of developing or dying from
heart diseases, diabetes, high blood pressure colon cancer,
obesity, depression and reduced spending for health care.
(4) Reduced risk of becoming obese : Too much body fat is linked to
a variety of health problems. Excess calories are stored in the
body as fat. Regular exercise increases dialy calorie expenditure
so that a health diet is less likely to lead to weight gain.
(5) Improves psychological emotional well beings

Performing physical activities provides an opportunity to skill
mastery and self control. Fit people can maintain their physical
and mental well being throughout their lives.
Q2. What do you mean by the term physical fitness? Explain the
component of physical fitness in detail.
Ans. Physical fitness is the total functional capacity of an individual to perform

a given task. It means that it is the bodys ability to function efficiently, to
enjoy leisure time, to be healthy, to resist hypokinetic diseases and to
meet unforeseen situation. It consists of health related fitness and skill
related physical fitness. Physical fitness and exercises habits developed
in early years provide a foundation for life time. Since activity is the basis
of life and human body cannot remain in normal condition without activity
therefore optimal physical fitness is not possible without regular exercise.
Components of physical fitness
There are five physical fitness components. These are
- Speed
- Strength
- Endurance
- Flexibility
- Coordination
- Speed : It is the ability to perform movement at faster rate or. It is

the ability to perform movement in a short period of time and sports
e.g. practicing with faster rhythm, speed endurance repetition method,
acceleration runs etc.
- Strength : It is an ability of muscles to overcome or to act against

resistance e.g. exercise with medicine ball, Isometric exercises,
pushups etc.
- Endurance : It is the ability to sustain or continue activity or it the

ability to resist fatigue. It is one of the important components for
middle and long distance races ad it is required for almost all major
games like football, hockey and basketball.

- Flexibility : It is the capacity of a muscle to extend without any
damage. Flexibility is measured by range of motion around a joint.
It is affected by muscle length, joint structure and other factors. It is
measured through flexometer.
- Co-ordinate ability : It is the ability of the body to perform movement

with perfection and efficiency. In other words it is ability to change
movement or direction in the shortest time without getting unbalanced.
Q3. Describe the components of wellness
Ans. Components of wellness
Wellness is the ability to lead a well balanced. Life style relating to physical
health, mental health, social health and emotionally balanced life. There
are many components to bring wellness all these also develop optimum
health.
(1) Physical activity : It makes the person fit and active. It improves
various system of body and improves our health. It also improves
our growth and development
(2) Balanced Emotional Life : Wellness requires balanced emotional

life and release of emotions, moreover it should be under control.
(3) Intellectual Attitude : Wellness requires positive intellectual

attitude. It improves our behaviour, intelligence, alertness, futuristic
and insight thinking.
(4) Spiritual wellness : It makes the person ethically good, morally

good, peaceful, moreover guides the value of life.
(5) Occupational Wellness : It makes the person to be hard worker

and earn the livelihood with honesty. It helps to achieve the balance
of work and leisure and gives satisfaction.
(6) Managing stress : Wellness needs the proper management of

stresses and tensions of life. It keeps us calm and controls our
anxiety.
Q4. What are the essentials for a healthy life style?
Ans. A healthy Lifestyle doesnt happen overnight it takes sometime depending

upon our habits.

1. Regular exercise : It keeps a person fit perform all routine work
without any difficulty. Thus one should participate in physical
activity, moreover it s a symbol of good health.
2. Eat a balanced diet : A balanced diet includes healthy food

choices from all the food groups (according to age, gender, climate
etc) on the other hand unbalanced diet, Fast food, junk food cold
drinks, toffees, candy etc are the causes of may chronic problems.
3. Refrain from bad habits : Refrain from bad habits such as

smoking, drinking Alcohol and drugs etc. These are the bars to a
good health.
4. Proactive about your health : Seeing your doctors for medical

check ups regularly is an important healthy Lifestyle feature. It not
only ensures that you are on the right track but any health issue
that does come up is easier to treat if discovered early.
5. Have fun : Have you, noticed how much better you feel when you
smile or laugh? Having a positive outlook and making sure you
take time out to have fun which can actually have a positive affect
on your health too.

CHAPTER 3
OLYMPIC MOVEMENT
ANCIENT AND MODERN OLYMPIC
Ancient Olympic Games - In the Ancient time the games were held in honour
of god Zeus. Since then the games were the greatest religious festival in the life
of the Greeks. There were lots of stories about the origin of Ancient Olympic
games. The word Olympic is derived from Olympia a valley, where first such
games were organized.
Modem Olympic Games - For revival of Modern Olympic games credits goes
to the Baron Pierre de Coubertin of France. With his great effort/the first Modern
Olympic games were held in Athens in 1896. There were nine countries who
participated in First Olympic games.
Olympic symbols - The Olympic flag has five inter- locking rings, represented
five continents of world.
Objectives of Olympics -
1. To develop personality, characters, citizenship among nations.
2. To develop good habits among sportspersons.
3. To pay attention towards physical education and sports Competitions

among countries.
4. To develop International fraternity and peace.
Development of values through Olympics Olympics has developed following

values among sportspersons.
1. Friendship

2. solidarity
3. Fair play
4. Free from discrimination
5. Free from drugs
International Olympic Committee (IOC) - It is the highest body which is con-

trolling the Olympic games. It was formed during the International Athletic Con-
gress held in Paris in June 25, 1894, With the efforts of Baron de Coubertin. The
Headquarter of IOC are located in lousanne(Switzerland).
Para Olympics -This is similar to Olympic games for disabled sportspersons.In

1960 first time they were organized in Rome. The headquarter of International
Para Olympic is situated at Bonn,Germany.The International Para Olympic(IPC)
is responsible for organizing summer and winter Olympic games.At present it
comprises of 176 National Para Olympic Committees.
Indian Qlympic Association-Indian Olympic Assoriatinn(IOA) was formed in

1927,Mr.Dorabji Tata was its first president.lndian Olympic Association is affili-
ated with International Olympic Committee.The Indian Olympic Association ex-
ecutive board consists of various members like president,Vice-
president,Secretary,joint-Secretary,treasurer and state Olympic associations and
representatives of national federations.
SPORTS AWARDS -There are following awards for prestigious coaches and
outstandings sportspersons,given By the Govt. of India.
Dronacharya Award-It is for the coaches whos Athletes perform outstanding

performance in International competitions.This Award was started in 1985 in the
memory of Guru Dronacharya of Mahabharata. Five lakh rupees cheque, statue
of Arjuna and scroll of Honour is given to the awardee.
Arjuna Award -It is given to those sportspersons for outstanding performance in

International/national competitions. This Award was started in 1961.this award is
given in the memory of Arjuna of Mahabharata.
Rajeev Gandhi Khel Ratna Award-This award was instituted by the Rajeev
Gandhi Trust in the year 1991-92. This award is given for most spectacular and
outstanding performance by a sportspersons.This Award is presented to one
sportperson from individual sports but it can be given to more than one person

in case of team events. Seven lakh and fifty thousand rupees cheque, a medal
and scroll of honour is given to the awardee.
Organisational Set-up of CBSE Sports- The Central Board of Secondary

Education, is the highest authority to conduct games & sports tournaments at
cluster,zonal and national level in various games & sports annually.
Chacha Nehru Sports Award- This award/scholarship is started by the CBSE

for talented students of classess 9 to 12 for their outstanding performance in
CBSE affiliated games and sports.this Award is in the form of scholarship and
it motivates the students to excel in their sports activities.
VERY SHORT ANSWER (1 MARK QUESTIONS) [30 WORDS]
1. write a short note on the Olympic Flag?
Ans. Olympic Flag was created inl913 at the

suggestion of Baron Pierre de coubertin. It
was first hosted in 1920 Olympic games at
Antwerp(Belgium).lt is made of white silk and
contains five inter-locking rings in five colours
yellow, green, red,blue and black
representing the five continents of the world.The inter- locking rings
symbolises cooperation and friendship.
2. Briefly explain development of values through Olympic movement?
Ans. The aim of Olympic games is to create peace and cooperation amongst
the nations with the spirit of sports competition.Olympic games played a
significant role to develop following values:-
1. Friendship
2. Solidarity
3. Fair play
4. Freedom from discrimination
3. What is Olympic oath?
Ans. At the beginning of the games the host country representative will take
oath on the behalf of all participating athletes. That is We swear that we

will take part in the Olympic games in loyal competition representing and
abiding by the rules which govern them without the use of doping and
drugs in the true spirit of sportsmanship for the glory of sport and the
honour of our teams.
4. Describe in brief the eligibility criteria for Dronacharya Award?
Ans. This award is for coaches whose Teams or players have shown outstanding
performance in international/national competitions.The following capabilities
are necessary for the eligibility of this award:-
1. The player who has won gold,silver or bronze medal at Olympic

or world cup championship.
2. The player who has broken the world record.This record should
have been recognized by the international sports federation.
3. the player who has won the gold medal at Asian or Commonwealth
championship.
4. The player who has won gold medal at least three times in Asian
or Commonwealth championships.
5. Describe the objectives of CBSE sports?
Ans. The central Board of Secondary Education conducts the various

tournaments at various level to promote games & sports in lndia. There
are following objectives of CBSE sports.
1. To raise the general standard of sports.
2. To organize orientation, refresher and training programmes for

physical education teachers.
3. To organize inter- school tournaments and competitions.
4. To encourage sportsmanship and promote friendly relations among

schools.
6. Write a short notes on the origin of Para Olympic Games.
Ans. In the second world war majority of people suffered. They lost their will
power and kept remembering the horrors of wars all the time. In 1948 Sir
Ludwig gutman organized games for disabled soldiers in various hospital

in London. In 1960 Rome Olympic sir Ludwig collected 400 disabled
athletes and organized games, and it was named Para- Olympics. Shooting
was the first game to be introduced in Para Olympic Games. The
International Para Olympic committee(IPC) is responsible for organizing
summer and winter Olympic games. The headquarter of IPC is situated
in Bonn(Germany) The symbol of para Olympic Games is three colours
red, blue and green flag and the Motto of Para Olympic is spirit in
Motion. 2014 winter para Olympic Games was successfully hosted by
Russia.
LONG QUESTIONS [5 MARKS] [150 WORDS]
1. Explain the origin of Ancient Olympic Games?
Ans. The sports was by no means a Greek invention. Despite severe conditions
of life at the dawn at history, men found time to enjoy a variety of sports.
According to available history, the first ancient Olympic games were started
in Olympia Valley in 776 B. C. at that time the games were held in honour
of God Zeus, later on Hercules, the son of Zeus started the games and
sports in the honour of his father. Although there was lot of stories about
the origin of ancient Olympic games. According to some other learned
persons there was a wrestling competition between God Zeus and God
Koronos in which God Zeus became the winner. To celebrate the victory,
the organization of games and sports was started. Whatever the reason
behind the beginning of the game Olympic Games was, but it is certain
that these games were organized first time in beautiful valley names
Olympia, due to this fact these games were called Olympic Games.
during the games period or month any war or dispute might be taking
place, would be stopped at once and a truce would be declared. The
games were conducted in following way:-
1. Opening ceremony
2. Assembly
3. Oath
4. Events
5. Awards

The Ancient Olympic Games continued and was held for approximately
thousand years. In 394 A. D. Theodosius, the King of Rome stopped the
organization of games, stadiums were destroyed and revived after many
decades, that Called Modern Olympic games.
2. Write down in details about International Olympic Committee.
Ans. The International Olympic Committee is the governing body of the modern
Olympic games. It is committed to support and promote participation in
sports throughout the world. The International Olympic Committee has its
headquarter in Lusanne, Switzerland. lt was created by Pierre;Baron de
Coubertin on 23rd June 1894. Greek Demitrios Vikelas was its first
president. lts memberships consists of 105 active members and 32 honoury
members. The International Olympic Committee(IOC) organizes the
summer and winter Olympic games every four years. The first summer
Olympic games by the International Olympic Committee were held in
Athens, Greece in 1896. where as the first winter games were held in
Chamonx, France, in 1924. From 2010 the IOC has started to organize
to the summer and winter youth Olympic games. The first summer youth
Olympics were held in Singapore in 2010, where as the first winter Youth
Olympics were held in Innsbruck in 2012.
IOC Governing Body:- International Olympic Committee consists of

members from the various countries:
President:- The President of IOC is elected

by its members for a term of eight years.
The current IOC president is Jacques Rogg.
Vice- President:- In the IOC four vice-

presidents are elected. They are elected for
four years.
Executive Board:- The IOC Executive Board consists of president, vice-

president and ten other members.
Main Functions of IOC:- The IOC performs a numbers of functions which

areas under:-
l. The IOC decides the venue and date of Olympic games
2. It also ensure the regular celebration of the Olympic Games.

3. For conducting the competition and general for the Olympics,
fundamentals rules set by this committee.
4. It also acts against any form of discrimination Affecting the Olympic

Movement.
5. It leads the fight against doping in sports.
3. Describe the formation and objectives of Indian Olympic Association.
Ans. Indian Olympic Association was established in 1927. Sir Dorabji Tata and
Dr. Noehren became the founder President and General Secretary of the
is affiliated to International Olympic Committee. The election of the office
bearers of the Indian Olympic Association is held after every four years.
The council consists of various members:-
President.
Vice- President:- nine vice presidents
Joint Secretaries:- six joint secretaries
Secretary General:- one
Executive Members:- One honorary Treasurer, seven representative of

state Olympic associations and twelve representatives of national sports
federations.
Objectives of Indian Olympic Association:-
The main objectives of Indian Olympic Associations are:-
1. Enforcement of all rules and regulations of International Olympic

Committee and Indian Olympic Association.
2. Development and Promotion of the Olympic Movement.
3. To take disciplinary action against any federation for misbehavior

or any other undesirable activity bringing discredit to the nation.
4. To co- operate with national sports federations/associations,

organize and control selection, training, coaching of the team that
will represent India.

5. Admitting the members of state Olympic Associations/National
sports federations which submit their annual reports and audited
statements of accounts necessary.
4. Enlist the various Sports Awards and explain any one award in
details?
Ans. Recognition of any outstanding achievements is highly motivating and

more so when it comes from the top functionary of prevailing system. The
Government of India, inrecognition of meritious achievements in games
and sports has instituted following National Awards for outstanding
sportspersons and coaches.
l. Arjuna Award
2. Rajeev Gandhi Khel Ratna Award
3. Dronacharya Award
Arjuna Award:- Arjuna award is the supreme honour, which is

awarded to sportspersons by the Government of India. This award
is given to such sports persons who has given extraordinary
performance during the past three years. This award was started
in 1961 in name of( Mahabharata Arjuna)This award includes a
statue of Arjuna , a diploma and five lakh rupees cash. The
President of India presents this award on 29 August(The birthday
of legendary, hockey wizard Late Dhyan chand, Olympian)every
year.
Selection committee:- Consists of five Olympians, four Arjuna

Awardees, Two sports Administrators and one sports secretary.
Rules for Arjuna Awards:- Its main aim is to improve the standards
of sports in country.
2. The government of India demands the list of sportspersons

from National sports Federations which is recognized.
3. The total numbers of Arjuna Award are restricted to 15, one

award in each discipline, however in can be increased in extra-
ordinary performance by a sportsperson.

4. Sports Federation send a list of three players, in which one will
be selected but in case of female two awards will be given one
male and one female.
Categories of competitions:- 1. Olympic/Asian/Commonwealth

Games and Cricket.
2. Indigenous Games
3. Physically Challenged Category

CHAPTER 4
YOGA
4.1 Meaning and Importance of Yoga :
Meaning:
The term yoga is derived from a Sanskrit word Yuj which means join or union.
In fact joining the individual self with the divine or universal spirit is called yoga.
- Patanjali : Checking the impulses of mind is Yoga.
- Mahrishi Ved Vyas : Yoga is attaining trance.
- In Bhagwat Gita, Lord Krishna says, Skill in actions or efficiency alone

is yoga.
Importance of yoga
YOGA
1. Keeps the 5. Increases

body healthy. memory power
2. Prevention & 6. Spiritual

cure from Development
diseases
7. Reduces
3. Increases fatigue and
Flexibility stress
8. Reduces
4. Increase the Obesity
efficiency of
heart ad lungs 9. Control over
senses

4.2 Yoga as on Indian Heritage:
History of yoga is as old as the history of Indian culture. Although, there is no

written proof in this regard. Yoga is known as the heritage of India only should
go through the related periods of history.
History of yoga
Pre-Vedic Vedic Upanish Epic Sutra Smviti Medieval Modern

Period Period Period Period Period Period Period Period
4.3 Elements of yoga:
Around 147 Bc, Patanjali developed a system of yoga that contains Eight steps
also known as Astanga Yoga.
Aslaga Yoga
Yavna Niyama Asana Pranayama Pratyahara Dharana Dhyana Samadi
4.4 Introduction to Asanas, Pranayama, Mediation and yogic Kriyas :
Asanas:
Asana is to be seated in a position that is firm and relaxed for extended periods.
Pranayama:
Pranayam means extension of the breath of extension of the life force. Prana
means life force and Ayama means control. There are three parts of Pranayama:
1. Purka - Means inhalation
2. Rechaka - Means exhalation
3. Kumbhaka - Means retaining the breath
Types of Pranayam : Suryabhedi, Ujjayi, Sheetkari, Sheetle, Bhastrika, Bhramari,

Plavini, Moorchha etc.

Meditation:
Meditation : means concentration of mind, resulting in Samadhi.
Yogic Kriya:
Yogic Kriya are cleansing techniques that cleanses various internal as well as
external organs of the body. There are six yogic kriyas also known as Khsatkarm
Kriyas.
1. Neti Kriya 6. Kapalabhati Kriya
2. Dhayti Kriya 5. Trataka Kriya
3. Basti Kriya 4. Nauli Kriya
4.5 Body related benifits of Asana and Pranayam
Improves concentration power, correct body posture, Rehabitation of injuries,

Increases flexibility, Improves breathing system, Improves function of heart, Im-
proves digestive system, Improve overall health, Improves coordination of func-
tion between neurology and muscles.
4.6 Prevention and Management of common Lifestyle diseases: obesity,

Diabetes,
Obesity:
Obesity is a medical condition when the body of a person contains 20% or more
fat as compared to ideal weight.
Weight in Kg.
According to WHO, the BMI =
(Height in Mtv)2
Classification BMI
Underweight <18.5
Normal Weight 18.5 - 24.9
Over Weight 25.0 - 29.9

Class I Obesity 30.0 - 34.9
Class II Obesity 35.0 - 39.9
Class III Obesity 40.0

Diabetes :
Diabetes is a metabolism disorder in which the person has high blood glucose
may be either due to inadequate production of insulin or the body cells do not
respond properly to the insulin produced by the pancreas. There are two types
of diabetes.
1. Type I diabetes : In this type of diabetes, the body does not produce
insulin.
2. Type II diabetes : In this stage of diabetes, the body does not produce
enough insulin for proper functioning of the cells in the body and do not
react to insulin.
Hypertension :
High blood pressure or hypertension means high pressure in arteries. It is

measured in mm/Hg.
Type of Blood Pressure

1. Systolic Pressure 2. Diastolic Pressure

It is Pressure created It is the Pressure
when the heart beats inside blood vessels when
the heart is at rest.
Back pain:
Back pain is a pain felt in the back that usually originates from the muscles,
nerves, bones, joints or other structures in the spine. Main causes of back pain
are lack of physical activities, lack of flexibility, smoking, excessive pressure on
back etc.

1. MARK QUESTION
(VERY SHORT ANSWER QUESTIONS) [30 WORDS]
Q1. Define yoga.
Ans. Unification of jivatma with parmatma is called yoga.
Q2. What is Dhayana?
Ans. Complete concentration of chitta (Mana) is called Dhiyana.
Q3. How is BMI measured?
Ans. Weight in Kg.

(Height in Mtr)2
Q4. Name the various elements of yoga.
Ans. Yama, Niyama, Pranayama, Pratyahara, Dharana Dhyan, Samadhi etc.
Q5. Classify different types of Pranayama.
Ans. 1. Purka
2. Rechaka
3. Kumbhaka
Q6. What is Yama?
Ans. It is the first element of Astanga yaga. Through the practice of yama one
can abstain from stealing, lying, cheating, killing and other exploitative
behaviour, various elements like ahimsa, satya, Astaya, Brahmacharya
and Aparigraha etc. are excluded in this.
Q7. What do you mean by yoga sutra?
Ans. Patanjali gave us the present literary form of yoga in yoga sutra in
approximately 147 BCE.
Q8. Outline any two importance of yoga
Ans. 1. It controls the Kaph, Vaat and pitt and increase physical as well as
mental purity.

2. It increases the immunity power of the body which help in preventing
diabetes, hypertension, heart disease etc.
3 MARKS QUESTION
(SHORT ANSWER QUESTION) [60 WORDS]
Q1. Describe the benefits of pranayama.
Ans. 1. Pranayama is as necessary for the mental purity as bathing is neces-

sary for physical purity. Yogic kriyas such as neti, dhanti, kapalbhati
etc. controls the kaph, vaat an pitt.
2. Continuous performance of mayurasans and other yogic kriyas

increases facial beauty and makes the skin glow.
3. Makarasana, Savasana, Salabhasana help in reducing stress and people

feel happy.
Q2. Write a short note on dhayana and Samadhi.
Ans. Dhayana :
It refers to meditation or a sense of radical self awareness. It is a stage

prior to Samadhi. Dhayana is part of life. In fact, complete concentration
of mind is called dhayana.
Samadhi :
In Samadhi the Atma gets united with the paramatma. Samadhi state is
attained when self awareness dissapeares completely too, feel divine
pleasure after attaining the state of Samadhi. One experiences the virtual
truth.
Q3. Suggest any three exercise dependent rimed and any three diet dependent
remedies.
Ans. Exercise Dependent Remedies :
1. Regular Physical Exercise:
Obesity can be controlled by practicing various aerobic exercises,

jogging, cycling, dance etc. for at least 60 minutes every day.

2. Yogic Exercises :
Obesity can be reduced by practicing various types of asanas

and other yogic exercise.
3. Resistance Exercises :
These exercises strengthen tendons and ligaments. While

performing such exercise one must fix the number of repetition
rather then amount of weight lifted. These are considered safe
and good for wealth.
Diet Dependent Remedies :
1. Avoid fatty foods:
Fats provide maximum calories to the body, extra fats are stored
in the body. In order remain slim one must avoid fatty foods.
2. Avoid junk and fast food:
Fast food like pizza, burger, patties, samosa, chole bhature, pastry,
cookies etc. Contain very high calorific value. Therefore such foods
may be avoided.
3. Change in life style :
For short distance travel, we must walk more on foot instead of

using rickshaw, scooter, car etc. We should use stairs in place of
lifts and do more up and down in our houses.
Q4. Write any three steps for prevention/management of back pain.
Ans. 1. Proper posture while sitting in important to avoid stress on back muscle.
It helps in avoiding back pain.
2. Many a times, joints of the spinal chord get disjointed while lifting
heavy objects resulting in pain. At times, the lower portion of the body
becomes numb, therefore one should be very careful while lifting things.
3. Deposition of unnecessary fat in the body causes obesity, which re-

sults in putting extra pressure on spinal chord and lower back. It
causes back pain, so we should take appropriate diet with less fat and
keep aware the obesity.

Q5. If the weight of a person is 80 Kg and height is 1.75 meter, calculate
him BMI.
Ans. Weight of the body = 80 Kg
Height = 1.75 M
Weight of the body

BMI =
(Height in Mtr)2
80 80
= = 26.12 Kg/Mt2
1.751.75 3.0625
Q6. Classify the Asanas
Ans. 1. Dhayanatmak Asana (Meditative Asana) :
Padmasana, Siddhasana, Swastikasana, Vajrasana, Gomukhasana etc.
These asanas should be practiced in peaceful altnospire. It increase

the concentration power.
2. Relaxative Asana:
Shashankasana, Savasana, Makar asana etc. These asanas help in

relaxation of physical and mental fatique. They provide relaxation to
our body and mind.
3. Corrective asana :
Shirsasana, Sarvang asana, Shalabh asana, Bhujung asana, Mayur

asana, Paschimotanasana etc.
These are very helpful in physical development. They provide effi-

ciency to Pranayama, Pratiyahara and dharna.
5 MARKS QUESTION (LONG ANSWER QUESTION)

[150 WORDS]
Q1. Yoga is our cultural Hevitage. Explain this statement.
Ans. Yoga was born out of the Thought process of thousands of years. Indians
believe in cycle of birth and death and in principle of re-birth. They were

motivated to practice Yoga in order to attain Moksha. The History of yoga
in as follows:
1. Pre-vedie Period : Many status in yoga mudra was found in the

excavation of Harappa. It reveals that yoga was practiced during
Indus Valley Civilisation which is 3000 years old.
2. Vedic-period : In Rigveda, the use of word yunjate suggests an

idea of yoga for control over senses.
3. Upanishad Period : The mention of yoga in found in puranas and

upanishads also.
4. Epic-period : Ramayana and Mahabarata are important source of

information about the yogic practices of that era. Bhagwat Gita
emphasized on Bharti yoga and karma yoga Lord Sri Krishna
narrated yoga to Arjuna in Mahabharata, Skill in actions or
efficiency alone is Yoga.
5. Sutra Period : Patanjali wrote four yoga sutra around 147 B.C. in
which he mentioned about 8 parts of yoga.
6. Smriti Period : The Literature of Smriti period shows significant

presence of pranayama along with changes in beliefs, worship,
ideas, rituals and customs.
7. Medieval Period: In this period two cults were very famous-Natha

Cult and Bhakti Cult. Hatha Yoga was also developed during this
period.
8. Modern Period : Swami Yogananda, Shri Aurobindo, Raman

Maharshi etc. spread yoga outside India. Swami Vivekananda
and Baba Ramdev have contributed by spreading yoga all over
the world.
Q2. Describe different elements of yoga:
Ans. 1. Yama is the first element of yoga. It keeps people away from world by
troubles. According to Patanjali, there are five code of conduct of
yama. These are:
1. Satya : One must speak the truth. One should never cheat others.

2. Ahimsa : One must refrain from causing harm, violence, jealousy,
hatered, anger, oppression etc.
3. Asatya : One must not steal others money or idea. To Steal from
human is to steal from God himself.
4. Brahmacharya : One must avoid reading sexual Literature, one

must keep ones mind at peace, avoid eating spicy food.
5. Aparigraha : One should not collect wealth and other items more
than required.
2. Niyama : This is related with body and sense. It helps in cleansing of

body. There are five Niyamas:
1. Saucha : Everyday body should be cleaned externally as well as

internally.
2. Santosh : One should remain content is controlling diseases.
3. Tapa : It trains a person to face difficulties so that one can move

towards the ultimate goal.
4. Swadhyana : One must read religions scriptures and vedas with

devotion.
5. Iswara Pranidhana : It means devoting everything to the God

Almighty. We should thank God for the intelligence power, body
etc.
3. Asana : It has third position. To keep the body in correct posture is

called asana. It enhances agility and flexibility. it makes the bones and
muscles strong. It protects us from various diseases. It increases life
expectancy. One can work more by consuming less energy.
4. Pranayama : It makes the heart and lungs strong. It reduces the rate
of breathing. It keeps away the respiratory diseases.
5. Pratyahara : This is the process of control over inner self. It helps the
person to detach from external things and teaches to control over
senses.
6. Dharana : One has to concentrate on the mind during dharna. One

must concentrate on the central point of forehead, naval or peaceful
light at some distance. It leads to samadhi.

7. Dhayana : A sense of radical self-awareness is called dhayana. It is
attached to life each and every moment one must concentrate on God
without a wavering mind.
8. Samadhi : Union of Jivatma with Paramatma is called Samadhi.

Samadhi state is attained with disappearance. of self-awareness. To
control the impulses of mind is Samadhi. In this state, one experiences
the divine happiness.
Q3. How yoga is beneficial for sports persons? Explain
Ans. 1. Yoga improves the concentration power of the player, it enhances the
skill, level and performance.
2. Lungs of the player become stronger. Due to inhalation of maximum

oxygen, it increases the patience.
3. The joints of the player becomes strong and flexible, which help in
learning difficult skills easily.
4. It prevents the player from injury, sprain and strain.
5. It reduces the tension and pressure, resulting in strong will power to

learn.
6. It increases the WBC that increases immunity power of the body.
7. It enhances the air tidal capacity, as a result the player does not feel
the fatigue due to reduced rate of respiration.
8. The reaction time of the player improves considerably, it increases the

efficiency and alertness.
9. It increases the physical as well as internal strength enhancing the

skill in games and sport.
Q4. Discuss the methods of prevention and management of diabetes?
Ans. 1. Regular physical exercise : Regular exercise helps in reduction of

sugar level in blood and helps in production of insulin in panereas.
2. Avoid oily and fatty food : Our digestive system can not absorb the
fatty food properly due to high level of calorie present in it. It increases

fat in the body and people become fatty. Obesity helps in developing
diabetes.
3. Maintains healthy weight : We should take proper intake of carbohydrate.

BMI should be maintained between 18.5 to 24.9. In case BMI is more
than 25 we would eat food with less calories.
4. Get enough sleep : Rest and proper sleep induce energy and
activeness. Diabetes increases fatigue in the body. So we must get
enough sleep.
5. No Tension : Tension in mind increases sugar level in the body. In

order to prevent tension we should remain happy and cheerful.
Q5. Discuss the causes and management of hypertension.
Causes of hypertension :
Ans. 1. Genetic factor : It is the main cause of high BP. Its genes get transferred
from one generation to another generation.
2. Obesity : It is also one of the main causes of high BP. It increases the
danger by six fold.
3. Lack of exercise : Continuous lack of physical exercise increases the

risk of high BP.
4. Excessive smoking, drug and consumption of alcohol : These things

also increase the risk of high BP by weakning the neuro system of the
body.
5. Sedentary life style : It makes the body lethargic which develops the
risk of high BP.
Management of hypertension :
1. Lifestyle Changes : We should lead active life style. We should keep

away from smoking and exercise for 30 minutes daily. The patient of
sugar should control sugar level.
2. Control obesity : Obesity increases the risk of high BP. Obesity should
be controlled by taking light food and regular exercise.

3. Meditate - It relaxes the mind and keeps us calm, thus emotions can
be controlled.
4. Develop patience - Develops you patience and tolerance towards

aggression
5. Take a break - Take a break and perform some other work to change
emotion.

CHAPTER 5
DOPING
Introduction
Drugs are life saving as well as life threatening chemicals. They are used by
sports persons for different purposes. Performance enhancing drugs are banned
in sports. The reasons for the ban are mainly, the health risks of performance
enhancing drugs.
Anti-doping authorities state that using performance enhancing drugs goes against
the spirit of sports.
According to world anti-doping Agency (WADA) Doping is defined as the occur-

rence of one or more of the anti-doping rule violations.
MEANING AND TYPES OF DOPING (Concept)
Doping is the use of prohibited substance or methods to improve sports perfor-

mance. It can also be defined as use of drugs or sports performance. Doping
methods or substances might harm the health of athletes and might be fatal.
Types of Doping (Classification)
(i) Performance enhancing substances.
(ii) Physical methods.
(i) Performance enhancing substance :
(a) Stimulants
(b) Anabolic Steroids
(c) Peptide hormones

(d) Beta-2 Agonists
(e) Narcotics
(f) Diuretics
(g) Cannabinoids.
(ii) Blood doping and Gene doping comes under physical method.
Blood doping : It is the process of increasing the Red blood cells by

blood transfusion. Blood doping increases hemoglobin allows higher
amount of O2 to fuel an athletes muscles. This can improve stamina and
performance, particularly in long distance events.
Gene doping : It is the non-therapeutic use of cells, genes, genetic

elements or of the modulation of gene expression, having the capacity to
improve athletic performance.
Increasing muscle growth, blood production, endurance and pan

resistance. In such cases nothing unusual would enter the blood stream.
So officials would detect nothing in blood or wine test. Some viruses
target certain organ, such as kidney, liver. Therefore only samples are
taken from these areas that could lead to detection.
PROHIBITED SUBSTANCES AND METHODS
Substances prohibited at all times.
(a) Stimulants
(b) Narcotics
(c) Steroids
(d) Growth hormones
(e) Beta Blockers
(f) Diuretics
(g) Blood doping
Methods prohibited at all times or in or out of competition
The following methods are prohibited at all times.

(a) Blood doping
(b) Gene doping
Responsibilities of Athletes
(i) Remain in direct observation of the Doping Control Officer.
(ii) Produce proper photo identification
(iii) Comply with sample collection procedures.
(iv) Report immediately for test.
ERGOGENIC AIDS AND DOPING IN SPORTS
Ergogenics aids are any external influences that can be determined to enhance
performance in sports. These includes:-
(i) Mechanical aids
(ii) Pharmacological aids
(iii) Physiological aids
(iv) Nutritional aids
(v) Psychological aids
DOPING CONTROL PROCEDURE
Dope test is done on athletes by World Anti Doping Agency (WADA). This agency
checks and controls doping in sports. It provides technical and financial help for
testing. In India, the controlling body under the WADA is named as National Anti
Doping Agency (NADA).
VERY SHORT TYPE QUESTION (30 WORDS)

(CARRYING 1 MARK)
Q1. Mention the doping substances.
Ans.:- The various doping substances are stimulants such as Heroin, Cocaine,
Steroids such as Anabolic Steroids, Testosterone, Growth Harmone such
as Somatotropin, peptide harmone.

Q2. Define doping and its types.
Ans.:- Doping can be defined as the use of banned performance enhancing
drugs in sports particularly by the organization that regulate sports
competitions.
There are two types of Doping
(a) Performance enhancing substances
(b) Physical methods.
Q3. Explain out of competition doping test.
Ans.:- Out of competition doping test is any such testing of an athelete not in
competition or in a way associated with athletes immediate participation
in an event.
Q4. What do you mean by WADA
Ans.:- WADA stands for world anti doping agency.
Q5. Define Blood doping?
Ans.:- Blood doping is a method of improving athletic performance by artificially
boosting the bloods ability to bring orygen to the muscles. Blood doping
increases the amount of hemoglobin in the blood stream.
SHORT TYPES QUESTIONS (60 WORDS)

(CARRYING 3 MARKS)
Q1. Explain the use of stimulants and steroids in sports.
Ans.:- Stimulants increases the heart rate and palpitation. These drugs improve
work output ability by reducing the feeling of fatigue. They tend to increase
alertness and physical activity. It increases the heart rate and reduces the
reaction time. Examples of these are caffeine, amphetamines. They are
used to increase endurance and speed.
Steroids are very strong chemicals which are used by the players during
training period. They increase the heart rate, body weight, muscle mass
and blood circulation. They promote growth and healing process. By
increasing muscle size and strength, athletes enhance the performance
in sports. Steroids are either taken orally or by intra muscular injection.

Q2. Write down the harmful effects of prohibited substances?
Ans.:- Prohibited substances are those substances which are banned or

prohibited from use in sports. There are some substances which are
banned or prohibited only during competition. A substance is added to
the list of prohibited substances if it enhances the sports performance or
damages the health of the athlete. For exemption it must be verified by
the physician. In order to be accepted the following points must be true:
(a) The athlete would face vital health problems if he does not take
such drug.
(b) There is no other suitable alternative to that drug.
(c) There is no considerable performance enhancing benefits.
Q3. Discuss the effects of blood doping.
Ans.:- Blood doping is the process of increasing the Red Blood cells by
administration of blood transfusion. Increased amount of RBCs helps in
strength and endurance activities. This can be done by injecting extra
RBCs production. Blood doping increases the amount of hemoglobin in
the blood stream. Hemoglobin is an oxygen carrying protein in the blood.
So increase in hemoglobin allows higher amount of oxygen to reach and
fuel an athletes muscles, which increases stamina and performance
particularly in long distance events such as running and cycling.
Q4. Enlist the responsibilities of athlete for Doping.
Ans.:- An athlete can be called for drug test at any time. In competition or out
of competition. During competition, drug test is done on winning team/
teams. Other athletes can be tested by random selection from all
competitors.
The responsibilities of athlete are:
(i) Remain in direct observation of the Doping Control Officer until

the completion of sample collection procedure.
(ii) Produce appropriate photo identification.
(iii) Comply with sample collection procedures.
(iv) Report immediately for test, unless there is valid reason for a
delay.

It educates athletes regarding harmful effects of drugs. WADA also provides
the list of banned or prohibited substances in sports. In India the controlling
body under the WADA is named as National Anti Doping Agency (NADA).
Q5. Write short note on Ergogenic aids.
Ans.:- Ergogenic aids are the external influences that can be determined to
enhance performance in sports. These includes mechanical aids,
pharmacological aids, physiological aids, nutritional aids and psychological
aids.
(i) Mechanical aids : It includes altitude training, Aqua training, uphill

and downhill running, treadmills, weight training, clothing, Footwear,
equipments etc. These are valid Ergogemic aids.
(ii) Pharmacological aids : It includes anabolic steroid, Beta Blocker,

Caffeine, protein supplements, Sodium bicarbonate. These are
banned by IOC in sports.
(iii) Physiological aids : It is like Acupuncture, Blood doping, creatine,

Herbal medicines, Human Growth harmones, physiotherapy, sports
massage, sauna etc. Many of these are banned by IOC in sports.
(iv) Nutritional aids : They are like Bicarbonate of soda, caffeine,

creative, sports drinks. Many of these are banned by IOC in sports.
(v) Psychological Aids : These includes meditation, motivation,

cheering, Relaxation. Most of these are valid and applicable in
sports.
LONG TYPES QUESTION (150 WORDS)

(CARRYING 5 MARKS)
Q.1 Describe the ill effects of stimulants, steroids, Narcotics and Diuretics.
Ans.:- The ill effects of the banned drugs are as follows:-
(i) Stimulants : These are chemicals which have direct effect over
Central nervous and Cardiovascular Systems. The toxic effects of
stimulants are aggression, violent behaviour, blurred vision,
dizziness, irregular heartbeat etc. It has addictive effect, moreover
its dependence can lead to high dosage.

(ii) Steroids : They adversely affect the body leading to heart attack,
cause cancer, infertility (In females), hypertension, aggressive
behaviour, uncontrolled emotions etc.
(iii) Narcotics : It may cause loss of balance and co-ordination. They

cause loss of concentration. There may be drowsiness, nausea,
vomiting, constipation, fainting and coma etc. They create illusion
of athletic powers beyond actual capacity. They are good pain
killers. Examples of these are morphin(Ganja), Opium, heroin,
Cocaine etc. they are found in cough syrups.
(iv) Diuretics : These drugs reduces fluid from the body. The person
reduces body weight in very short period. These are generally
used by wrestlers, judo and boxing players. These drugs increases
urine secretion. It reduces the natural appetite, may lead to
malnutrition, body fainting, dehydration etc. The amount of
potassium and sodium decreases in the body, which may lead to
mineral imbalance in the body.
Q2. How does an individual, health get affected by the ill effects of Doping?
Ans.:- The use of performance enhancing substances leads to serious health

problems and even death.
(a) Addictive effects : Most of these substances have addictive effects

and hence it creates physical and psychological effects.
(b) Cardiac Problems : Doping has adverse effect over heart and
causes many types of cardiac problems like varied heart beat,
hypertension, cardiac arrest etc.
(c) Affects Kidney and liver : Doping substances contains strong

chemicals and hence it affects liver and kidney adversely. It leads
to non-functioning and partial damage of important organs.
(d) Unbalanced Psychological Behaviour : These substances

usually leads to un-balanced psychological behaviour like
aggression, loss of concentration, headache, loss of neuromuscular
responses, insomnia, depression etc.
(e) Impotence : Doping causes impotence in males i.e. shrinking of

testicles, reduction of sperm production. In females it causes
infertility.

(f) Dehydration : Doping causes great loss of water from body, thus
leads to dehydration. Dehydration results in cramps, heat stroke,
high temperature etc.
(g) Digestive problems : Most of these banned drugs cause digestive

or gastro problems like loss of appetite, hormonal variation,
constipation, stomach ache etc.
Q3. Describe the doping test procedure.
Ans.:- Doping test is a technical analysis of specimens of urine, blood, sweat,

saliva or oral fluid to determine the presence of specified drugs or their
metabolism. An athlete can be called for drug test at any time, usually
drug test is done on winning team or top three competitiors.
Testing procedure : During the drug test, samples of urine, blood, saliva
is take. These collected samples are split into two parts (sample A and
sample B) and sealed by athlete. The first sample (Sample A) is sent is
registered laboratory for drug test. If the first sample (Sample A) found
positive or sports enhancing drugs are found in this sample, then the
athlete is notified.
After words second sample (Sample B) is tested in the presence of

athlete or coach.
If both the samples (sample A and sample B) are positive then relevant
sports federation is notified. It is the responsibility of concerned federation
to decide the penalties or ban to be imposed over that athlete.
Through this dope test, it educates athletes regarding harmful effects of

drugs. It also checks the quality of athletics related to doping or drug use
in sports.
Q4. Explain the performance enhancing substance in detail.
Ans.:- The performance enhancing substances are as follows:
The use of drugs to enhance performance is considered unfair and puts

the health of athlete at high risk like
(a) Mechanical aids :- It includes altitude training, aqua training,

elastic cord, treadmills, vibration training, weight training etc.

(b) Pharmacological aids :- It includes Anabolic steriod, beta
blockers, caffeine, choline, sodium bicarbonate. These are all
banned by IOC in sports.
(c) Physiological aids :- It includes Herbal medicines, sports

massage, sauna, Human Growth hormones.
(d) Nutritional aids :- They are like Bicarbonate of soda, carbohydrate

loading, creatine, sports drinks.
(e) Psychological aids :- These includes mediation, motivation,

centering, cheering, Relaxation. Most of these are valid and
applicable in sports.
Q5. What do you mean by physical methods? Explain the methods

prohibited in the field of sports?
Ans.:- Physical Methods include blood doping, Gene doping.
Blood doping : It is an illicit method of improving athletic performance

by artificially boosting the blood ability to bring more oxygen to muscles.
Blood doping increases the amount of hemoglobin in the blood stream.
Since hemoglobin is an oxygen carrying protein in the blood. So increasing
hemoglobin allows high amount of oxygen to reach and fuel in an athletes
muscles.
Gene doping : It is the non-therapeutic use of cells. Or the modulation

of gene expression, having the capacity to improve athletic performance.
Increased muscle growth, blood production, endurance, oxygen disposal
and pain resistance. In such cases nothing unusual would enter the blood
stream. The new gene may be identical to the natural gene and may not
be in every cell of the body. Some viruses are present in certain organs
such as kidney, liver thus only samples taken from these are as can lead
to detection.
Prohibited Substances and Methods : Prohibited substances and

methods are those substances which are banned or prohibited from use
in sports. A substance or method is added to the list of prohibited
substances and methods if it enhances the sports performances or
damages the health of the athlete. In case any athlete takes such
substance for therapeutic use he will have to apply to the International
federation for exemption.

CHAPTER 6
PHYSICAL ACTIVITY ENVIRONMENT
Introduction to physical activity:
Healthy environment is the foundation of good health as it is safe, sports envi-

ronment promotes and helps to develop good health. Sports environment en-
courages everyone to perform physical activity with full enthusiasm. In modern
times the importance of physical activity has been realised and many organisations
are working to promote and develop sports environment. Sports environment has
balanced form of natural and manmade environment. Every human being is a
social animal. Man cannot live without society, thus healthy society is the need
of every human being.
Concept of sports environment:
Sports environment re-energises us with full of enthusiasm and creativity. It plays

an important role in child development. Sports environment is the base of healthy
and positive environment. Sports environment is a need of society. Sports envi-
ronment should have proper playfield with all safety means, preventive guards,
training.
Need of sports environment:
Sports environment is considered as healthy and positive environment. It plays

important role in child growth and development. Sports environment is safe,
clean and healthy. Environment plays an important role in the quality of an
athletic performance. Environment factors include exposure to extreme heat,
cold, humidity, range of participants, enhancing the clarity of communication.

Essential Elements of positive sports environment
Sports environment requires three essential elements:
(a) Infrastructural setup (b) Equipment facilities and its maintenance (c) Players,
expert staff and its organisation
(a) Infrastructural Set up:
The infrastructural setup for sports environment must be properly planned. The
purpose and need of setting up must be clear like for, what activities to be
played, how much area required for those activities, site or location of infrastruc-
ture etc.
(b) Equipment facilities and maintenance:
In sports environment, playing equipments should be of very good quality and

according to game rules. Players should wear proper sports kit and proper sports
shoes. The playing arena should be well protected from children. There should
be safe provision of drinking water, washrooms, changing rooms. There should
be emergency exit point along with first aid facility. There should be safe provi-
sion of drinking water, washrooms.
(c) Players, Expert staff and its organisation:
Players should be guided and given proper training. They should be imparted
knowledge related to physical education or health edu. and first aid. The players
should be trained with proper training methods. Considering the principles of
training in a progressive manner.
Principles of physical activity environment
(a) Construction as per laws.
(b) Identify and Analyse the risk of harm
(c) Safety policy
(d) Code of conduct for users
(e) Suitable staff and volunteers
(f) Promote participation

(g) Support, Train, Supervise and Enhance performance
(h) Respond to Suspected Abuse and Neglect
(i) Proper Maintenance
(j) Hygienic safe and cleanliness of physical activity environment.
Components of Health related fitness
Good health makes the person to live the most and serve the best. Health related
fitness has various components which are as follows.
(a) Regular physical activity.
(b) Nutritious food and balanced diet
(c) Active Schedule
(d) Proper Immunization and medical care
(e) Prevention and treatment from diseases
(f) Hygienic habits and safety principles
(g) Away from health hazards.
(h) Good social life.
Behaviour change technique for physical activity
Behaviour change technique is a theory based method for changing psychologi-

cal determinants of behaviour like attitude. The benefits of engaging in regular
exercise are known to everybody. Despite knowledge of the advantages associ-
ated with engaging in regular activity, most people do not take sufficient exercise.
Common behavior changes are given :-
(a) Setting Goals for Exercise : Setting proper goal for improving our health
should be the topmost priority of ours.
(b) Making life style change a priority : It is difficult for most of them to
make last minute changes in our lifestyle technique. We must always
remain focused for the plans we have set in.

(c) Cognitive behavioural strategies : Many people focus on negative self
statements, justifications for exercise, limited self control and unrealistic
exercise goals. The goal of these strategies is to alter unhelpful moods,
negative evaluations. Unrealistic standards that affects exercise patterns.
(d) Self efficacy : Self efficacy is defined as the belief in ones capabilities
to organize and execute the courses of action needed to produce given
attainments.
(e) Keeping track of exercises : This involves recording and observing all
exercise behaviours and monitoring it. Self monitoring is used to raise
awareness of behaviour patterns and it identify faulty activity patterns. It
can be used when you want to improve your efforts.
Exercise Guidelines at different stages of growth
Development is a never ending process whereas growth refers to an increase

caused by physiological change, in which the child becomes bigger in size and
weight. As every individual is unique in himself individual differences and speci-
ficity of activity should be considered.
Different stages of growth are as follows:-
Infancy activity (0 to 3 yrs)
In this stage, the growth pattern involves control over big muscles. Clean, safe
and hygienic environment is the need in this stage. In this tender age the activi-
ties have to be done under the observation of parents and guardians.
Early childhood activities (3 to 8 yrs)
During this stage of growth the pattern involves control over small muscles and
bone development. The environment needs at this stage should be clean and
safe, moreover proper check by parents and teachers are required.
Later childhood activities (8 to 12 yrs)
During the stage, flexibility and co-ordinated patterns of growth occurs. During
this stage of growth good quality apparatus and safety measures should be
considered. Wrong habits should be checked.

Adult hood activities (19 yrs onwards)
In this stage, high vigorous activities are preferred. Adventure sports gives good
thrill in this stage. Good sports environment is required in adult hood.
VERY SHORT QUESTION

(CARRYING ONE MARK OF 30 WORDS)
Q1. Define sports Environment.
Ans.:- Sports Environment is the conditions and circumstances in which sports

persons perform or indulge in sports activities. Sports persons including
the related persons to sports such as coaches, teachers of physical
education and other officials must know and pay proper attention to sports
environment. It means that all the factors or conditions that encourage
and promote sports constitutes sports environment.
Q2. What do you mean by proper or positive sports environment?
Ans.:- For the promotion and encouragement of sports and games appropriate
sports environment is always required. Sports and games cannot be
ameliorated and flourished in the absence of appropriate sports
environment. If it is appropriate it will grow like anything on the other
hand if environment is not positive its growth and development will be
hindered and sports persons can never prosper in the field of games and
sports.
Q3. Mention the components of Health related fitness.
Ans.:- The various components of Health related fitness are as under :-
(a) Regular physical activity
(b) Nutritious food and Balanced diet
(c) Active schedule
(d) Proper Immunization and medical care
(e) Prevention and treatment from Diseases
(f) Hygienic Habits.

(g) Away from health hazards.
(h) Good social life.
Q4. What activities are recommended for early childhood?
Ans.:- The activities recommended for early childhood should be with low energy
level, but involving light running, catching, throwing, jumping, co-ordinative
exercises, flexibility exercises. Enjoyable and recreative methods should
be adopted to make the activities more child based learning. The
environment needed at this stage should be clean and safe and moreover
proper check by parents and teachers are very much required.
Q5. What activities should be performed by an Adult?
Ans.:- In this stage highly rigorous activities are preferred. These in turn develops
good strength, endurance and speed abilities. At this stage more of
adventurous sports and combative sports gives more thrill. Weight training
develops good strength among adults. Good sports environment is of
utmost need in adulthood.
SHORT TYPE QUESTIONS

(CARRYING 3 MARKS OF 60 WORDS)
Q1. Why there is a need of sports environment?
Ans.:- Environmental education plays an important role in physical education

and sports. The education system should be made such that the
environment and sports are understood to be in close ties with each
other sports gathers under its umbrella millions of people worldwide
through its clubs, associations and other clubs etc. in which activities
performed must be carefully analysed. Environment plays an important
role in the quality of an athletes performance. There are many things the
athlete can do or adapt himself according to expected or unexpected
environment.
Q2. Explain the infrastructural setup for positive sports environment?
Ans.:- The infrastructural setup for sports environment must be properly planned.
The architectural design of infrastructure should focus on the following
factors like purpose and need of setting up must be made clear, for what
activities to be played, site or location of infrastructure, natural or other

sources available, away from busy traffic, facilities to be provided for
players or spectators. The infrastructure should be constructed as per the
norms of construction. The infrastructure should be well covered by proper
boundary well. The surface of play field be constructed as per rules of the
activity.
Q3. Discuss the importance of training equipments and maintenance for

developing positive sports Environment.
Ans.:- In sports environment the training equipment or rather playing equipments

should be of good quality. And according to games rules. These should
be properly handled and should be placed properly as per rules. The
playing arena should be well maintained, marked properly, regularly
cleaned up and safe for performing activity. There should be safe provision
of drinking water, washrooms, changing rooms etc. There should be proper
provision of emergency exit point along with proper first aid facility. Players
should also be guided and given proper training. They should be given
knowledge related to physical education or health education or first aid.
The staff must also be well qualified with good experience in related
fields. They should handle the needs of the players with full sincerity and
safety to improve their performance in sports. The players should be
trained with proper training methods considering the principles of training
in a progressive manner.
Q4. What activities are recommended for later childhood stage?
Ans.:- In this stage, flexibility and co-ordinated patterns of growth occur and the
activities should involve light activities with co-ordinative and flexibility
exercises. They should develop bone joints and muscular co-ordination.
The activities recommended by experts at this stage are the yogic asanas,
gymnastic exercises, ball games, running activities, calesthenic exercises,
rhythmic exercises, anaerobic activities, balancing exercises etc. During
this stage of growth good quality apparatus and safety measures should
be considered. Teachers should check their mistakes and correct them
instead of making it a very big deal. Wrong habits should be checked and
guided properly for creativity and proper understanding.
Q5. Discuss the activities for Adolescence stage or for the Teenager?
Ans.:- In this stage, the muscular strength, endurance and speed develops
along with growth patterns. The activities should involve moderate to high
energy activities. All games and sports are recommended in this stage.

Aerobic activities are preferred. Team games are also preferred to develop
togetherness and team co-ordination. High aggression and violence should
be avoided and discouraged, moreover good affection, good leadership
and good training methods are the needs of adolescence activities.
LONG ANSWER TYPE QUESTIONS (150 WORDS)

(CARRYING 5 MARKS)
Q1. Discuss the essential elements of positive sports Environment.
Ans.:- Basic essential elements of positive sports environment are of utmost

importance, which are as follows:-
(a) Infra structural setup :-
The architectural design of infrastructure should consider the

following factors such as purpose and need of setting up must be
made clear, how much area required for those activities, natural
or other sources available, industrial pollution, facilities to be
provided for players or spectators, Spectators Sitting Capacity,
finances or funds available.
(b) Facilities and its maintenance :-
In sports environment the playing equipments should be of very

good standard. The playing area should be well maintained,
marked properly, regularly cleaned up and safe for performing
activity. There should be safe provision of drinking water,
washrooms, changing rooms etc. There should be provision of
emergency exit point along with proper first aid facility.
(c) Players, Expert Staff and organisation :-
Sports environment is meant for players. Players should also be

guided and given proper training. The staff must be well qualified
with good experience in related fields. There should be proper
administration and organisation among staff members. Players
should be inculcated towards good habits, moral values, sports
ethics, sportsman qualities etc. In sports environment we should
also encourage people who provide help or promote and help to
improve sports environment.

Q2. Explain the principles of physical activity environment.
Ans.:- The principles of physical activity environment should be constructed as

per laws. They must follow the laws and guidelines :-
(a) Safety policy : The management should develop clear and

accessible child safety policy.
(b) Construction as per laws : The physical activity environment

must follow the laws and guidelines of the government.
(c) Proper maintenance : The organisation should check and

maintain the infrastructure and organisation of physical activity
environment.
(d) Code of conduct for users : The organisation that specifies and
standards of conduct and care given to its users.
(e) Identify and Analyse the Risk of Harm : The management should
identify and analyse the possible risk factors and protect them
from children.
(f) Suitable staff and volunteers : The organisation should chek

and maintain the infrastructure and organisation of physical activity
environment.
Q3. Discuss the exxential elements of positive sports Environment.
Ans.:- For positive sports environments, we have various elements for better
result in sports. Positive sports environment consists of the following
essential elements.
(a) Sports Stadiums or Sports Complexes :-
Sports stadiums or sports complexes should be well planned.

Stadiums should be constructed according to the requirement.
The site of the stadium must be free from air pollution. There
must be proper provision of safe drinking water, urinals, toilets
and sufficient space for parking vehicles.
(b) Sports attitude:-
The most important element for a positive sports environment is

sports attitude. It becomes the duty of the sports teachers, coaches

or trainers to make the athletes and players mentally ready to
play. Participation in physical activities helps to develop the
individual physical activities helps to develop the individual
physically and mentally. People should have positive attitude
towards sports activities. Sense of oneness, team work, sense of
co-operation, sportsmanship through games and sports.
(c) Drugs, tobacco and Alcohol free Environment:-
The coaches, parents, spectators, players and other officials should

refrain from drugs, alcohol and tobacco. They should try to promote
positive sports environment by refraining themselves from such
substances.
(d) Normal climatic conditions :-
There should be normal climatic conditions for positive sports

environment. Practicing in extreme heat and cold conditions may
cause the heat stroke, heat cramps, heat exhaustion, frost brite
etc. So the sports persons should practice in normal climatic
conditions.
(e) Education related to sports :-
Sports education should be compulsory to create a positive sports

environment to create a positive sports environment. Knowledge
about different types of tournaments, rules and regulations and
their importance in society motivates the people towards sports.
So sports related education is an essential element of positive
sports environment.

CHAPTER 7
TEST AND MEASUREMENT IN SPORTS
CLASS XI (UNIT VII)
TEST-
A Test is a tool which is used to evaluate the skills, performance and reliability
of the task completed by a sportsperson.
MEASUREMENT-
Measurement is about the collection of data about performance or task com-

pleted by a sportsperson by using a test.
IMPORTANCE OF TEST AND MEASUREMENT-
1. To frame the objectives
2. To evaluate the learners.
3. To evaluate the teaching programme.
4. To know the capacities and abilities.
5. To discover the needs of the participants.
BODY MASS INDEX (B.M.I.) -
It is the value derived from the mass (weight) and height of an individual.

FORMULA FOR CALCULATING B.M.I. -
Weight in kg
Body Mass Index =
Height in m2
WAIST HIP RATIO -
Waist Hip Ratio is the the ratio of the circumference of waist to that of the hips.
FORMULA FOR CALCULATING WAIST HIP RATIO -
Waist Circumference
Waist hip ratio =
Hip Circumference
SOMATOTYPES(ENDOMORPH,MESOMORPH,ECTOMORPH)
Somato Types means human body shape and physique type.
According to W.H. Sheldon,human beings can be classified into three extreme

body types i.e.
1. Endomorphy-
People with endomorph body structure have rounded physique.their

excessive mass hinders their ability to compete in sports.Suitable games-
weight lifting and power lifting.
2. MESOMORPHY-
People with mesomorph body structure have thick bones and muscles
with rectangular shaped body.They have larger and broader chest and
shoulders and can be top sports person in any sport.
3. ECTOMORPHY-
These are slim person because their muscle and limbs are elongated.They
have flat chest and have less muscle mass.They have less strength but
dominate endurance sports.
PROCEDURES OF ANTHROPOMETRIC MEASUREMENT
(HEIGHT,WEIGHT,ARM AND ARM LENGTH & SKINFOLD)
Meaning of Anthropometric measurement-

Anthropometric measurements means measurements of height, weight, arm, leg
length,waist circumference and skin folds etc
HEIGHT-
Height of an individual must be measured using a stadiometer to the nesrest half

of a centimeter.
Weight- Correct weighing machine should be used and measurement must be

recorded to the nearest 0.1 k.g.
Arm length- Measurement should be done from the bony tip of the shoulder to
the tip of the little finger.
Upper arm length-
To measure the upper length the arm should be bent 90 degree at the elbow with
palm facing upwards.
Leg length- It can be measured by using a flexible steel tapefrom the outside
edge of centre of the foot to the upper edge of the greater trochanter.
Upper leg length- Bend the knee at 90 degree angle & sit up straight.Measure
the upper leg length from inguinal crease to the proximal boarder of patella to
the nearest of 0.1 centimeter.
SKIN FOLD MEASUREMENTS-
Arms (triceps)skin fold
Sub scapula skin fold
Suprailiaskin fold
Abdomen skin fold
Thigh skin fold
A. SHORT ANSWER TYPE QUESTIONS(1 MARK EACH)
Q1. What do you mean by a test?
Answer: A Test is a tool which is used to evaluate the quality,performance and

reliability of the task completed by a person.

Q2. What do you mean by Measurement?
Answer: Measurement is about collection of data and information about certain

skills or levels of fitness of an individual by using tests and relevant techniques.
Q3. Define Test.
Answer: A test is a tool which is used to evaluate the skill,knowledge,capacities

or aptitudes of an individual or a group.
Q4. Define Measurement.
Answer: Measurement is the process of administrating a test to obtain a quan-

titative data.
Q5. Write the formula to calculate the B.M.I.
Weight in kg
Answer: B.M.I. =
Height in m2
Q6. What do you mean by somato types?
Answer: Somato types basically means body types which is further classified
into three types i.e. Endomorph ,Mesomorph and Ectomorph.
Q7. What do you mean by waist hip ratio?
Answer: Measurement of waist circumference divided by hip circumference is

called waist hip ratio.
Q8. Write the formula to calculate the waist hip ratio.
Waist Circumference
Answer: waist circumference =
Hip Circumference
Q.9. State the uses of Anthropometric measurements.
Answer: Anthropometric Measurements of height, weight,arm and leg length,

waist circumference and skin fold etc. are significant indicators of health which
enable us to know the physical growth and development and health problems of
an individual.

QUESTIONS CARRYING 3 MARKS EACH [60 WORDS]
Q1. Explain the procedure of measuring somatotypes in brief.
Answer: Somatotypes means human body shape, and physique types.somato-

types helps the physical education and sports teachers to classify the studentsfor
particular sports and games on the basis of physical,mental ,and practical as-
pects.
The procedure of measuring somatotypes is based on the classification by

W.H.SHELDON-
1. Endomorphy-
Such individuals have short arms and legs and rounded physique.The
upper parts of arms and legs are significantly thicker than the lower
parts.Their excessive mass hinders their ability to compete in sports.
2. Mesomorphy-
Such individuals have balanced body compositions and athletic

physique.they are able to increase their muscle size quickly and easily
and have rectangular shaped body.Their chest and shoulders are broader
in comparision to their waist line.
3. Ectomorphy-
These individuals are generally slim because their muscles and limbs are
elongated.As they have weak constitution of body and usually face
difficulties in gaining weight.Their light body constitution makes them
suited for aerobic activities like gymnastics.
Q2. Discuss the procedure of measurement of arm length and upper arm
length.
Answer: Procedure of measurement of arm length -
The subject must stand with his arms hanging by the side of his body with his
fingers outstretched.a measurement is made from the acromial i.e. the bony tip
of the shoulder to the tip of the little finger.

Procedure of measurement of upper arm length -
The subject must stand upright with body weight distributed equally on both the
feet.The right arm should bebe bent at 90 degree from the elbow with palm
facing upwards.A measurement is made from acromial to the bony part of the
mid elbow.Measurement must be taken to the nearest 0.1 cm. and recorded.
Q3. Elaborate the procedure of measurement of leg length and upper leg
length.
Answer: Leg length -
The leg length of a child or adult is measured with a flexible tape from the bottom
to the upper edge of greater trochanter.
Upper leg length-
The subject is made to sit on a box with one of the knee bent at 90 degree angle
with his back upstraight.measure the upper leg length from the inguinal crease
to proximal borderof patella.Record the measurement to the nearest 0.1cm.
Q4. Calculate the BMI of a male person whose weight is 80 kg and height
is 1.6 m. Also state the category in which he falls.
Weight in kg
Answer: BMI =
Height in m2
80 80 100
BMI = =
1.6 1.6 16 16
BMI = 31.25 kg/m
The above person falls in class - I category.
Q5. What do you mean by BMI? Write down the scale of BMI.
Answer: BMI is a statistical measurement that let us know whether the person
is under weight, normal weight or over weight.

BMI is categorized as below -
Category BMI
Underweight < 18.5
Normal weight 18.5 - 24.9
Overweight 25.0 - 29.9
Obesity class I 30.0 - 34.9
Obesity class II 35.0 - 39.9
Obesity class III > 40.0
Q6. Explain in brief the procedure of Anthropometric measurement of

weight?
Answer: The scale should be placed on hard floor surface so that the beam gets
into balanced position.
Procedure for weight measurement -
1. The subject must wear light clothes.
2. He should stand in the centre of the platform of the weighing machine

with his body weight equally distributed on both the feet.
3. Read the measurement in front of the needle and record it to the nearest
0.1kg.
Q7. Explain in brief the procedure of Anthropometric measurement of height?
Answer: The child or adult should remove socks , shoes , jackets or any other
heavy clothing.The floor surface should be plane and hard.The height should be
measured using a stadiometer.
Procedure for height measurement -
1. The subject should stand with his feet flat and together on the floor.Arms
should be by the sides and knees and back should be straight. The back
of head, buttocks, calves, heels and shoulder blades should touch the
measuring surface.

2. After that the horizontal sliding part of the stadiometeris lowered gently
so that hairs get pressed flat and subject should be asked to stand still.
3. Height of the subject should be read to the nearest half in centimeter and
recorded.
LONG ANSWER TYPE QUESTIONS

(5 MARKS EACH) [150 WORDS]
Q1. Explain in detail the importance of Test and Measurement in the field
of sports.
Answer: In a physical education and sports programme it is important to select

a target.lf a person desires to improve himself in different aspects of fitness he
will have to undergo fitness programmes. Test and Measurement in physical
education are the devices that are needed to collect the details regarding the
needs, abilities and attitudes of a sports person.
A test is basically a situational presentation where specific responses are col-

lected from the subject. These responses are measured both qualitatively and
quantitatively. Measurement is about collection of data of performance or task
completed by a sports person by using test and scientific techniques.
Test and Measurement is an important feature in the field of physical education

and sports.
The following points indicate the importance of Test and Measurement in the field
of sports-
1. To frame the objectives -
Test and Measurement helps in setting the target or goal according to the
need and requirement.By adopting the Test and Measurement techniques
the physical education teachers gets an accurate idea about the progress
made by the students.
2. To evaluate the learners :-
In the field of physical education and sports Test and Measurement helps
in collection of data which further helps in evaluating the learners ability

separately.lt also helps the sports person in enhancing his sports
performance.
3. To evaluate teaching programme -
Test and Measurement is a scientific tool which helps the teacher to

adopt correct methodology upon the sportsman so that desired results
may be achieved.
4. To know capacities and capabilities -
Through Test and Measurement the teachers get aware of the ability and
capacities of the students which provides a platform in preparation of
fitness programme.
5. To discover the needs and requirements of the participants -
Needs of the participants are correctly assessed by the scientific approach

of Test and Measurement.lt helps in knowing where more emphasis is
needed so that target may be achieved.
Q2. Explain the procedure for fixing marks for skinfold measurements.
Answer: The marking of skinfold measurements should be proper for taking

accurate anthropometric measurements.So.for proper marking of skinfold mea-
surements the following procedures should be taken into consideration.
1. Triceps skinfold =
The child or adult must stand upstraight with arms relaxed.With the help
of a measuring tape mark a point with a pen at the centre of triceps.This
is the point or mark from where the skinfold measurement should be
done with the help of a skinfold caliper.
2. Sub scapula skinfold-
Find out the exact location of scapula.The skin fold area is just below the
inferior angle of scapula.Skin fold measurement should be done with the
help of skin fold calipers.

3. Suprailiac skinfold -
The intersection of a line joining the spinal and front part of armpit and
horizontal line at the level of iliac crest can be marked for skinfold
measurement.
4. Abdomen skinfold -
The abdomen muscles of the subject must be relaxed.He may be asked

to hold the breath if any movement interferes the process of measurement.
A point should be marked 3 cm to the rightand 1 cm below the midpoint

of umbilicus.
5. Thigh skinfold
The child or adult whose measurement is to be taken must sit on a chair

with his back completely straight.Now mark a point exactly between the
knee cap and the inguinal crease on the thigh for skinfold measurement.
Q3. Explain the procedure of skinfold measurements in detail.
Answer: Skinfold measurements are also called as fatfold thickness.These

measurements provide the information or data of the thickness of double folds
of the skin and sub cutaneous adipose tissue at specific sites of the body.ln
simple words skinfold provides the information about general fatness of the body.
The procedure of skinfold measurements is as under-
1. Triceps Skinfold -
The arm of the subject or child should be hung loosely.Stand behind the
subject and pull the vertical skinfold about 1/2 inch from the spot already
marked.Keep the skinfold caliper perpendicular to the length of the fold
centering the mark.Record the measurement to the nearest millimeter.
2. Sub scapula skinfold-
After locating the marked point on the sub scapular region , pull a skin
fold for about 34 inch above and keep the skin fold caliper perpendicular
to the length of skinfold.Release the caliper and note the measurement
to the nearest millimeter.

3. Suprailiac skinfold-
The subject should stand straight with his feet together and arms
relaxed.Pull a skinfold 34 inch above the marked point with the thumb
and index finger.The skinfold caliper should be kept perpendicular to the
length of skin fold.Release the caliper and note the reading on the dial
to the nearest of millimeter and record it.
4. Abdomen skinfold -
After locating the already marked point, pull a horizontal skinfold to about
34 inch. Place the skinfold caliper perpendicular to the length of
skinfold.Release the caliper and note the readingto the nearest of millimeter
and record it.
5. Thigh skinfold
The person is made to stand with his weight on the left leg and right leg
forward with knee slightly bent.Grip a skinfold on the already marked
area on the mid thigh.Place the skinfold caliper and note the reading to
the nearest of millimeter and record it.

CHAPTER 8
FUNDAMENTALS OF ANATOMY AND

PHYSIOLOGY
INTRODUCTION
ANATOMY
Anatomy is the study of the structure of human body.
PHYSIOLOGY
Physiology is the study of functions of human body.
MAIN SYSTEMS OF HUMAN BODY
i. Skeletal System
ii. Muscular System
iii. Digestive System
iv. Respiratory System
v. Nervous System
vi. Glandular System
vii. Excretory system
viii. Reproductive System
IMPORTANCE OF ANATOMY AND PHYSIOLOGY
1. Helps in physical fitness.

2. Provides knowledge about body structure.
3. Helps in selection of games.
4. Protects from sports injuries.
5. Helps in the process of rehabilitation.
6. Helps in maintaining healthy body.
7. Helps to know about individual differences.
SKELETAL SYSTEM AND ITS FUNCTIONS
SKELETAL SYSTEM
The skeletal system is the bony framework of our body.
FUNCTIONS OF SKELETAL SYSTEM
1. It provides support to the body.
2. It gives shape and structure to the body.
3. It provides protection to the vital organs of the body.
4. It acts as lever.
5. It acts as storehouse of minerals.
6. It acts as production house of RBCs.
7. It acts as junction or attachment to skeletal muscle.
8. It works as self repair system.
CLASSIFICATION OF BONES
1. Long bones
2. Short bones
3. Flat bones
4. Sesamoid bones

5. Irregular bones
6. Sutural bones
TYPES OF JOINTS
1. Immovable or fibrous joints
2. Slightly movable or cartilaginous joints
3. Freely movable or synovial joints
a. Hinge joint
b. Pivot joint
c. Ball and socket joint
d. Saddle joint
e. Gliding joint
MUSCULAR SYSTEM
PROPERTIES OF MUSCLE
u Muscles are the moving force behind our movements.
u Muscles are attached to the bones of the skeleton.
u Muscles give rounded shape to the body.
u Muscles help in the protection of organs with the bones.
u Human body contains more than 650 individual muscles.
u The muscles contribute about 40% of our body weight.
TYPES OF MUSCLES
1. Voluntary/skeletal/striated muscle
2. Involuntary or smooth or spindle muscle
3. Cardiac muscle

FUNCTION OF MUSCLE
1. Gives shape and structure to the body.
2. Provides protection to the body.
3. Helps in fluid movement
4. Provides effort (of lever)
STRUCTURE OF MUSCLE
A muscle fiber is made up of myofibrils. Each myofibril consists of protein mol-

ecules called actin and myosin.
RESPIRATORY SYSTEM
RESPIRATION
Respiration is a physical process by which living organism take in oxygen from

the surrounding and give out carbon dioxide.
FUNCTIONS OF RESPIRATORY SYSTEM
1. To exchange oxygen and carbon dioxide between the air and blood.
2. To produce sound.
3. To regulate blood Ph.
4. To protect against some micro organism.
TYPES OF RESPIRATION
1. External respiration
2. Internal respiration
MECHANISM OF RESPIRATION
It involves nose, nostrils, lungs, blood and cell through which oxygen and carbon
dioxide are exchanged and energy is produced in the body.

CIRCULATORY SYSTEM
CIRCULATORY SYSTEM
The transport of material between various parts of body is called circulatory

system. It consists of heart, blood vessels, arteries, arterioles, capillaries, veins,
venules and fluid.
STRUCTURE OF HEART
Heart is fist shaped. It consists of four chambers which collect impure/deoxygen-

ated blood from different parts of body and after purification/oxygenation it sup-
plies pure/oxygenated blood to different parts of body through blood vessels.
BLOOD
Blood is a special kind of fluid which acts as a medium of transporting nutrients

and gases from one part of body to another.
HEART RATE
It is the number of pumping of heart in one minute.
STROKE VOLUME
It is the volume of blood pumped out by heart in one beat. It is approximately 80

ml/beat in normal adult, whereas trained players have 110 ml/beat as stroke
volume.
CARDIAC OUTPUT
Cardiac Output = stroke volume x heart rate. It is 5 to 6 litres at basal level.
BLOOD PRESSURE
It is the force exerted by the blood on the walls of blood vessels.
SECOND WIND
The breathlessness caused due to prolonged exercise is removed automatically

by our body. It is called as second wind.

OXYGEN DEBT
The amount of oxygen taken by an athlete during the recovery period after
strenuous activity is called as oxygen debt.
MODEL QUESTIONS AND ANSWERS
VERY SHORT ANSWERS (30 WORDS - 1 MARK)
1. Define anatomy.
Ans. Anatomy is the study of the structure of human body. Term anatomy
comes from Greek words: ANA means apart and TOMY means to cut. It
is because anatomy was first obtained through dissection.
2. Define physiology.
Ans. Physiology is the study of functions of human body. In other words

physiology is the science of mechanical, physical, bioelectrical, biochemical
functions of human organs and the cells of which they are composed of.
3. Name any four physiological systems of human body.
Ans. i. Skeletal System
ii. Muscular System
iii. Digestive System
iv. Respiratory System
4. Define skeletal system.
Ans. The skeletal system is the bony framework of our body. It consists of all
the bones of the body. It supports the body and gives it a shape.
5. What do you understand by joint?
Ans. Joint is the place at which two or more bones meet in the skeleton of the
body. Joint may be fixed or movable.

6. Which is the longest and the smallest bone in human body?
Ans. The longest bone in human body is Femur (thigh bone). And the smallest
bone in the human body is stapes (ear bone).
7. What is a muscle?
Ans. Muscle is the tissue composed of fibers capable of contracting to effect

bodily movements or muscle is the body tissue that can contract and
produce movement.
8. Enlist types of muscles.
Ans. i. Voluntary/skeletal/striated muscle
ii. Involuntary or smooth or spindle muscle
iii. Cardiac muscle
9. Which is the hardest working muscle in our body?
Ans. Cardiac muscle is the hardest working muscle in our body.
10. Which is the strongest muscle in our body?
Ans. Jaw muscle is the strongest muscle in our body.
11. How many bones are there in a Child and an Adult?
Ans. A child has 213 bones and an adult has 206 bones.
12. What is tidal volume?
Ans. It is the volume of air that is taken in or given out during normal breathing.
13. What is vital capacity?
Ans. It is the volume of air that can be breathed out by force expiration after
taking a deep breath. It is about 4800 cc in males and about 3100 cc in
females.
14. What is heart rate?
Ans. It is the number of pumping/contractions of heart in one minute. It is

about 72 times per minute under normal conditions in an adult.

15. What is stroke volume?
Ans. It is the volume of blood pumped out by heart in one beat/contraction. It

is approximately 80 ml/beat in normal adult, whereas trained players
have 110 ml/beat as stroke volume.
16. What is cardiac output?
Ans. Cardiac Output = stroke volume x heart rate. It is 5 to 6 litres at basal

level. In untrained person, it can go upto 20 litres and in trained athletes
it can go upto 40 litres.
SHORT ANSWER TYPE (60 WORDS - 3 MARKS)
1. Explain structure of the muscle with the help of a diagram.
Ans. There are about 600 voluntary muscles in the body. Each muscle is made
up of thousands of long and narrow muscle cells called muscle fibers.
These muscle fibers are arranged in bundles and enclosed within a tough
layer of connective tissue called epimysium (sarcolema). Every muscle
fiber is made up of very large number of microscopic threads called
myofibrils. Myofibrils consists of protein molecules called actin and myosin
2. Explain external and internal respiration.
Ans. Inhalation and exhalation are the two processes of external respiration.
This breathing process oxygenate to the blood. It gets purified as carbon

dioxide is removed from the blood. External respiration takes place in the
lungs. Internal respiration is the process of respiration that takes place in
the tissues and cells. Blood full of oxygen reaches the tissue where
oxygen is used up during energy production process and carbon dioxide
is then taken by the blood to the lungs.
3. Define the phenomenon of second wind. What are its causes and
symptoms?
Ans. The breathlessness caused due to prolonged exercise is removed
automatically by our body within short span of time of such exercise. This
sense of relief is called second wind.
Causes of second wind: When we perform strenuous exercise, our
body takes some time to adjust according to the increased demand of
energy. So, the second wind occurs before the adjustment.
Symptoms of second wind:
i. Faster breathing
ii. Signs of tension and worry on the face
iii. Headache
iv. Suffocation in the chest appears
v. Pain in muscles
vi. Condition of giddiness appears. These painful feelings disappear
with the onset of second wind.
4. What are the functions of respiratory system?
Ans. The main functions of respiratory system are given as under:
i. To exchange oxygen and carbon dioxide between the air and
blood.
ii. To produce sound. It helps vocal chords to produce sound.
iii. To regulate blood Ph.
iv. To protect against some micro organism. Respiratory system blocks
the entry of microorganism in the body at various levels, thus it
provides protection against harmful microorganisms like virus,
bacteria, etc.

5. Explain the functions of heart.
Ans. The main functions of heart are given below.
i. It circulates the pure blood to all parts of the body. This is called
systemic circulation.
ii. It carries the impure blood from all parts of the body to the lungs
for purification. This is called pulmonary circulation.
iii. It regulates the blood pressure.
iv. It regulates the heart rate.
v. Regular exercise improves the efficiency of the heart.
LONG ANSWER QUESTIONS (150 WORDS)

CARRYING 5 MARKS)
1. What are the functions of blood?

Ans. Important functions of blood are given as under:
i. Transport of oxygen from the lungs to the tissues and carbon
dioxide from the tissues to the lungs.
ii. It carries food material absorbed from the intestines to the tissue,
cells for growth, energy and repair process.
iii. It carries the waste products of cellular activity and carries them
to kidneys, lungs and intestines for excretion.
iv. It carries hormones, vitamin and other chemicals to the place of
need.
v. It helps to maintain water balance in the body.
vi. It regulates the body temperature.
vii. White blood cells of the blood acts as a defensive mechanism
2. What are the functions of skeletal system?
Ans. Main functions of skeletal system are given below.
i. Shape and structure: The boney framework gives human being
its shape and structure like tall or small, thin or stout.

ii. Support: it gives support to the body that comes out as a human
body. The bones provide support to our muscular system.
iii. Protection: bones protect our vital organs. Example: skull protects
brain, thoracic cage protects heart, lungs and pancreas.
iv. Lever: bones act as a lever like a simple machine. For example
while lifting a weight, movable joints like elbow joint acts like
fulcrum and length of arm bone acts like crow bar to reduce effort
and helps to lift weight.
v. Store house: The hollow space of bones acts like a storehouse

of different minerals and salts like calcium, potassium, iron, etc.
vi. Production of RBCs: red blood cells are produced in the bone
marrow. It is the factory to produce RBCs.
vii. Junction : bones provide junction or attachment to skeletal muscle

that helps in visible movement.
viii. Self repair: Whenever bones are damaged, they are capable of
doing self repair.
3. Explain the structure of heart with the help of diagram.
Ans. The human heart is a four- chambered muscular organ, shaped and
sized roughly like a mans closed fist with two- thirds of the mass to the
left of midline.
Internal View of the Heart

Chambers of the Heart
The internal cavity of the heart is divided into four chambers:
u Right atrium
u Right ventricle
u Left atrium
u Left ventricle
The two atria are thin- walled chambers that receive blood from the veins.
The two ventricles are thick- walled chambers that forcefully pump blood
out of the heart.
The right atrium receives deoxygenated blood from systemic veins; the
left atrium receives oxygenated blood from the pulmonary veins.
Valves of the Heart
Pumps need a set of valves to keep the fluid flowing in one direction and
the heart is no exception. The heart has two types of valves that keep the
blood flowing in the correct direction. The valves between the atria and
ventricles are called atrioventricular valves (also called cuspid valves),
while those at the bases of the large vessels leaving the ventricles are
called semilunar valves. When the ventricles contract, atrioventricular
valves close to prevent blood from flowing back into the atria. When the
ventricles relax, semilunar valves close to prevent blood from flowing
back into the ventricles.
4. Explain different types of joints in human body.
Ans. Following are the different types of joints,
i. Immovable or fibrous joints.
They are fixed joints. They never move. Example: joints of skull.

ii. Slightly movable or cartilaginous joints.
These joints provide very little movement. Example: backbone

joints, pelvic joints.
iii. Freely movable or synovial joints.
These joints provide different movements. There are five main

types of movable joints.
a. Hinge joint. These joints allow a forward and backward

movement. Example: knee joints, elbow joints.
b. Pivot joint. These joints give a rotation movement. Such as

the movement of neck.
c. Ball and socket joint. In these joints one bone has ball like
shape and other has a socket like shape. They are fit to-
gether to make a free movable joint. Example shoulder joint
and hip joint.
d. Saddle joint. It is a joint where one of the bones forming the

joint is shaped like a saddle with the other bone resting on
it like a rider on a horse. Example: wrist joint.
e. Gliding joint. It is a joint in which articulation of contiguous

bones allows only gliding movements, as in the wrist and the
ankle.

5. Write in detail about classification of bones.
Ans. CLASSIFICATION OF BONES
1. Long bones: They are long and wide. They act as lever. They are found
in legs and arms. Example: humerus, femur, tibia and fibula.
2. Short bones: They are short in size and cube shaped. They are found
in wrist and phalanges. Example: metatarsal and carpal.
3. Flat bones: These bones are flat and thin. They are composed of a
central layer of sponge bone fixed between two outer layers of compact
bone. Example: ribs and shoulder.
4. Sesamoid bones: These bones are seed like shaped and developed in
the tendons where there is more friction. Example: palms of hands, sole
of feet and knee caps.
5. Irregular bones: These bones have complexed shaped as compared to

other types. The bones of spinal column and skull are examples of these
bones.
6. Sutural bones: They are situated in sutural joints in the skull.

6. Elucidate the importance of anatomy and physiology in the field of
sports.
Ans. Study of anatomy and physiology plays very important role in the field of
sports because of following reasons.
i. Helps in physical fitness: Strong and fit body is an inevitable

asset in the field of sports. Study of anatomy and physiology
helps a sport person to understand the structure and function of
different parts of human body and to acquire a fit and healthy
body.
ii. Provides knowledge about body structure: on the basis of

knowledge of body structure, a sport person knows about the
strength and weakness of his body and accordingly they can
develop forte in the field of game which is suitable for the sport
person as per their body structure.
iii. Helps in selection of games: on the basis of knowledge of body

structure, the coach and player can choose an appropriate sport/
game which is suitable for a particular sport. Like tall students
can be selected for basketball and volleyball. And short and stout
students can be selected for weight lifting.

iv. Protects from sports injuries: on the basis of anatomy, sports
equipments are designed that help in safe play.
v. Helps in the process of rehabilitation: knowledge of ligaments,

tendons and muscles helps in rehabilitation from the injuries
sustained during the game or sport.
vi. Helps in maintaining healthy body: study of anatomy and

physiology provides detailed knowledge about all body parts, their
nature and functions. This helps the player to adopt good, safe
and healthy use of body.
vii. Helps to know about individual differences: there is a lot of

difference between the body of male and female. The knowledge
of anatomy and physiology helps in understanding these individual
differences. On the basis of these differences, the size of the
court, time of game and equipment are designed differently for
male and female players.

CHAPTER 9
BIOMECHANICS IN SPORTS
BIOMECHANICS
Biomechanics is derived from Greek words, BIO + MECHANICS. Bio means

living thing and mechanics is a field of physics. Thus, it is the branch of science
which deals with the forces related to body movements.
Biomechanics is defined as systematic study of mechanics of body joints. Ac-

cording to Wikipedia, Biomechanics is the study of the structure and function of
biological system of humans.
IMPORTANCE OF BIOMECHANICS IN SPORTS
u Improves performance in sports
u Improvement in technique
u Development of improved sports equipment
u Improve in training techniques
u Prevents sports injuries
u Helps in understanding human body
u Knowledge of safety principles
u Helps in research work
u Creates confidence in player
u Helps in maintaining healthy body
u Increases the popularity of sports

NEWTONS LAW OF MOTION AND THEIR APPLICATION IN SPORTS
u FIRST LAW OF MOTION OR LAW OF INERTIA
According to first law of motion an object at rest will remain at rest or an

object in motion will remain at motion at constant velocity unless acted
upon by a force.
Example: - A moving football slows down and then stops often sometime.
It comes to rest due to the fraction between the ground and the ball.
u SECOND LAW OF MOTION (The Law of Acceleration)
According to Newtons second law of motion, the rate of change of

momentum of a body is directly proportional to the impressed force and
takes place in the direction of force.
Example: - A cricket player while catching a ball moves his hands

backwards. Initially the ball is moving with a certain velocity. The player
has to apply a retarding force to bring the ballot rest in his hands.
u THIRD LAW OF MOTION
According to the Newtons third law of motion, to every action there is

always an equal and opposite reaction.
Example: - The swimmer pushes the water in the backward direction with
a certain force. Water pushes the man forwards with an equal and opposite
force.
LEVERS - ITS TYPES AND ITS APPLICATION IN SPORTS
LEVER
Lever is a rigid bar which is capable of rotating about a fixed point called the
fulcrum.
Example: - see-saw, scissors, pulley etc.
Skeletal system also acts like lever.

CLASS I LEVER - A first class lever has the fulcrum located between the
force and the resistance.
Example- See-saw, a pair of scissors, bicycle brake.
CLASS II LEVER - A second class lever has the load or resistance located
Between the fulcrum and the force.
Example- wheel barrow, punching machine, Straight pushups, calisthenics etc.
CLASS III LEVER - A third class lever has the force located between the fulcrum
and the resistance.
Example- baseball bat, Tennis racket, boat-paddles.
EQUILIBRIUM: DYNAMIC AND STATIC
EQUILIBRIUM: is defined as a state of balance or a stable situation, where

opposite forces cancel each other out and where no changes are occurring.
TYPES OF EQUILIBRIUM
1. Dynamic equilibrium: dynamic stability is a balance of body during

movement
2. Static equilibrium: is the balance of the body during its rest or stationary
position.
GUIDING PRINCIPLES TO DETERMINE DEGREE OF STABILITY
1. Broader the base, greater the stability.
2. Lower the centre of gravity, higher the stability.
3. When the body is free in air, if the head and feet moves down then hip
move up and vice versa.
4. Body weight is directly proportional to stability.
CENTRE OF GRAVITY AND ITS APPLICATION IN SPORTS
CENTRE OF GRAVITY
Centre of gravity is that point in a body or system around which its mass or
weight is evenly distributed or balanced and through which the force of gravity

acts. The centre of gravity is fixed, provided the size and shape of the body do
not change.
FORCE
Force can be defined as a push or pull by one body acting upon another. Force
is a product of mass and acceleration of an object or person.
TYPES OF FORCE
1. Centripetal force
2. Centrifugal force
3. Gravitational force
4. Frictional force
5. Static force
IMPORTANCE AND APPLICATION OF FORCE IN SPORTS
1. Helps to move
2. Stops the moving object
3. Helps to accelerate
4. Helps in throwing object.
5. Helps to lift the object.
6. Helps to pull the object
MODEL QUESTIONS AND ANSWERS
VERY SHORT ANSWER QUESTIONS

(30 WORDS - 1 MARK)
1. Define the term biomechanics.
Ans. Biomechanics is defined as systematic study of mechanics of body joints.

According to Wikipedia, Biomechanics is the study of the structure and
function of biological system of humans.

2. Name the laws of motion.
Ans. There are three laws of motion,
i. 1st law of motion or law of inertia
ii. IInd law of motion or law of acceleration
iii. IIIrd law of motion or law of reaction
3. What is a lever?
Ans. Lever is a rigid bar which is capable of rotating about a fixed point called
the fulcrum.
4. While walking, which law of motion is used?
Ans. While walking third law of motion, i.e. law of reaction is used.
5. What do you understand by equilibrium?
Ans. Equilibrium is defined as a state of balance or a stable situation, where

opposite forces cancel each other out and where no changes are occurring.
6. What are the different types of equilibrium?
Ans. There are two types of equilibrium. Dynamic equilibrium and static
equilibrium.
7. What is a force?
Ans. Force can be defined as a push or pull by one body acting upon another.
Force is a product of mass and acceleration of an object or person.
8. What is centre of gravity?
Ans. Centre of gravity is that point in a body or system around which its mass
or weight is evenly distributed or balanced and through which the force
of gravity acts.
9. Why do we lean forward while climbing up a hill?
Ans. We lean forward while climbing up a hill to keep the centre of gravity low
to maintain stability.

10. Which law of motion helps an athlete to take a quick start of a 100m
race?
Ans. First law of motion, i.e. law of inertia helps athlete to take a quick start
of a 100m race.
11. Which type of lever is used while we curl our biceps?
Ans. Class III lever is used while we curl our biceps.
12. Who will have greater stability?
a. A fat person or a thin person of same height?
b. A girl standing in stand at ease position or a girl standing on one

leg?
Ans. a. A fat person
b. A girl standing in stand at ease position.
SHORT ANSWER QUESTIONS (60 WORDS-3 MARKS)
1. Explain dynamic equilibrium.
Ans. Dynamic stability is balancing the body during movement.
It frequently happens that the line of gravity of an athlete will fall outside
the base of support for movement.
For example, in a sprint start, the body weight is ahead of the supporting
foot but before the body can fall forward the other foot moves ahead to
provide support and the process repeats itself.
A man carrying heavy bucket in his right hand leans towards his left hand
side to maintain equilibrium.
While climbing up a hill the climber bend forward so that he does not fall.
The equilibrium is maintained by bringing the CG down.

2. What is static equilibrium?
Ans. A body is said to be in stable equilibrium if it comes back to its original

position when it is slightly displaced.Static stability is very important in
shooting, archery and hand stand in gymnastics, etc.
Stable objects generally have wide bases and low CG.
Bottom of the ship is made heavy to keep CG as low as possible. This

makes the ship stable
3. Give example of each type of lever which our body uses during
various activities.
Ans. Followings is the example of class I lever which is used by our body.
Our skull is the lever arm and the neck muscles at the back of the skull
provide the force (effort) to hit football while we lift our head up against
the football (load). When the neck muscles relax, our head nods/hits
forward.

Following is the example of class II lever which is used by our body.
Our calf muscles and Achilles tendon provide the effort when the calf
muscle contracts. The load is our body weight and is lifted by the effort
(muscle contraction).
Following is the example of class III lever which is used by our body.
The biceps muscle provides the effort (force) and bends the forearm
against the weight of the forearm and any weight that the hand might be
holding.
LONG ANSWER QUESTION (150 WORDS5 MARKS)
1. Explain in detail the principle of stability and its uses in sports.
Ans. i. Broad base of support: for greater stability increase the area of the
base and lower the centre of gravity as much as is consistent with the
activity involved. Examples:
a. a basketball player stops, spreads his feet wide as shoulder line

and lowers his CG to dodge the opponent.

b. Defence position of the player in volleyball.
c. Wide stance of a golfer.
d. tackling position of a player in football.
ii. Stability is directly proportional to the weight of the body: the

object or a person with heavy weight will have greater stability as compared
to person with less weight.
Example: it is difficult to move a heavier person as compared to less

heavier person.
On the basis of this principle, wrestling, boxing, judo, etc. are organized
according to different age groups.
iii. Direction of an acting force: to start quickly in one direction, keep

the CG as high as possible and as near as possible to the edge of the
base nearest to the direction of intended motion.
Example: the crouched position in starting a race, the CG is kept high by

not bending the knees extremely and by keeping the hips high, also the
lean of the body is towards the hands so that the weight rest on the
hands. From this position, the movement hands are raised from the ground;
motion starts by reason of the pull gravity. This pull is added to the force
exerted against the starting block by the feet and thus aids in a quick
start.
iv. When the body is free in the air, if the head and feet move down,
the hip move up and vice versa.
Example:
a. This principle is applied in the high jump in western or velley roll

technique at the take of, the head and one foot is thrust up as
high as possible. As the head and one leg clear the bar, they are
dropped which raises the hips to clear the bar. As the hips are
lowered, the opposite leg is raised to clear the bar.
b. This is also used in pole vault, hurdles and jacknife, dive in

swimming.

2. State the three law of motion with suitable examples of its application
in sports.
Ans. FIRST LAW OF MOTION OR LAW OF INERTIA
According to first law of motion an object at rest will remain at rest or an

object in motion will remain at motion at constant velocity unless acted
upon by a force.
It also gives the idea that to change the state of rest or uniform motion
of a body in a straight line some external agency is needed. This agency
is called force.
Example:
a. A moving football slows down and then stops often sometime.
It comes to rest due to the friction between the ground and the
ball.
b. To take start in sprint races, to lift the opponent in wrestling, to

start hammer throw.
u SECOND LAW OF MOTION (The Law of Acceleration)
According to Newtons second law of motion, the rate of change of

momentum of a body is directly proportional to the impressed force and
takes place in the direction of force.
Example:
a. A cricket player while catching a ball moves his hands backwards.

Initially the ball is moving with a certain velocity. The player has
to apply a retarding force to bring the ballot rest in his hands.
b. In baseball player hits the ball hard to throw it far away.
u THIRD LAW OF MOTION
According to the Newtons third law of motion, to every action there is

always an equal and opposite reaction.

Example:
a. The swimmer pushes the water in the backward direction with a

certain force. Water pushes the man forwards with an equal and
opposite force.
b. Walking: when a person walks on the road, he presses the ground

in backward direction and the ground exerts an equal and opposite
force on the person in the forward direction.
c. Shooting: when a bullet is fired from a rifle with a certain force

(action) there is an equal and opposite force exerted on the rifle
in the backward direction (reaction)
3. What do you know about centripetal force and centrifugal force?

Explain its application in sports.
Ans. Centripetal force: this is the force that pushes or pulls an object towards
the axis of rotation in order to make it follow a curve or circular pathway.
When a player swings a bat, he applies centripetal force to make that bat
follow the arc of swing.
Centrifugal force: this is the force that pushes or pulls an object outward
from the axis of rotation. This force is equal and opposite of the centripetal
force.
Centripetal and centrifugal force have innumerable application in sports

like,
Centripetal force is needed by the player to maintain his grip. If the

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

4. What do you know about lever? What are different types of levers.
Explain the application of lever in sports.
Ans. LEVER
Lever is a rigid bar which is capable of rotating about a fixed point called
the fulcrum.
Example: - see-saw, scissors, pulley etc.
Skeletal system also acts like lever.
CLASS I LEVER - A first class lever has the fulcrum located between the
force and the resistance.
Example- See-saw, a pair of scissors, bicycle brake. Rowing: in rowing,

application of the force on the oars at the axis.
CLASS II LEVER - A second class lever has the load or resistance

located between the fulcrum and the force.
Example- wheel barrow, punching machine,
Straight pushups, calisthenics, lifting of legs from the ground, etc.
CLASS III LEVER - A third class lever has the force located between the
fulcrum and the resistance.
Example- baseball bat, Tennis racket, boat-paddles, curling of biceps,

etc.

5. Elucidate the importance of biomechanics in sports.
Ans. i. Improves performance in sports: principles of biomechanics tell us

about right techniques, effective and result oriented posture to get more
efficient results by applying minimum muscular force which in turn improves
performance in sports.
ii. Improvement in technique: with the help of biomechanical principles

the physical education teacher corrects the mistakes. This helps in
improving the game and performance of the player.
iii. Development of improved sports equipment: the principles of

biomechanics are used to modify the sports equipments. For example,
tee shirts, studs, spikes, swimming costumes, hockey sticks, different
size footballs and low weight helmets for protection.
iv. Improve in training techniques: a teacher can analyse the players

movement or action with the help of the biomechanical principles. It helps
in improving the training techniques.
v. Prevents sports injuries: it helps to find out the factors or the forces
that can lead to the injuries during the game situation. It also helps in
prevention of the sports injury.

vi. Helps in understanding human body: it gives the knowledge of
different systems of our body. For example, nervous system, muscular
system and skeletal system.
vii. Knowledge of safety principles: biomechanics gives the

understanding to analyse different movements that can harm the player.
The teachers remove those unnecessary and harmful movements.
viii. Helps in research work: biomechanics helps in teaching and learning

process. It also helps the teacher to acquire precision and accuracy of
movement.
ix. Creates confidence in player: The player knows that he is executing

the movement scientifically with the help of principal of biomechanics.
Thus the confidence of the player is enhanced.
x. Helps in maintaining healthy body: Principals of biomechanics gives

deep knowledge about the effect of physical forces and movements over
the body as well as the movements which are safe and promotes health.
Thus biomechanics helps in maintaining healthy body.
xi. Increases the popularity of sports: biomechanical principles have

brought remarkable improvements in respect of technique, equipment,
skill and play fields. It helps in promoting the games and sports in the
masses.

CHAPTER 10
PSYCHOLOGY AND SPORTS
a. Psychology : Psychology is the study of mind and behaviour
Direction everywhere
b. Sports Psychology : Sports Psychology is an applied Psychology

involving applications of psychological principles to the field of physical
education and sports.
c. Importance of sports psychology
Improves performance Help in understanding behavior
Importance of
Helps to learn Sports Psychology

Helps to control
motor skills
emotions
Prepares
players psycho-
logically

d. Growth and Development : Growth The term growth of parts of the
education means the growth of parts of the body, may be in size, height
and weight
Development can be defined as progressive series of changes in an

orderly coherent pattern.
e. Different stages of growth and development
5 stages of growth and development
Infancy 0 to 5 years
Early childhood 6 to 9 years
Late childhood 9 to 12 years
Adolescence 12 to 18 years
Adulthood or Maturity 18 yrs onwards,
f. Adolescence, Problems of Adolescence and Management of

Problems of Adolescents
Adolescence Adolescence is the period of change from childhood to

adulthood

dipr
low ess
ion
teem
se lfes
Adolescence
Problems Criminal and
Social activity
Pre
ma
rita
Se l
x
e
us
ab
g
dru
Sympathetic and Liberal attitude of parents
Management
Healthy atmosphere at home and school
of
Problems
of Paper knowledge of Adolescence psychology
Adolescence
Proper sex education
Channelization of energy in right directions.
g. Define Learning, Laws of learning and Transfer of learning
Learning Learning is a life long process : it starts in the womb and

ends in the tomb.

Learning is adaptation and adjustment.
Laws Readiness
Primary laws of learning Law of effect
Law exercise
Laws of learning
Law of contioncity
Secondary laws of learning Law of similarity
Law of primacy
Law of Recency
Transfer of learning, Types of Transfer of learning, factor affecting transfer of

learning
Transfer of learning < Transfer of learning occurs when a persons learning in one
situation influence his learning and performances in other situation
Positive Types of Transfer of learning Retroactive

Transfer transfer
Negative Application Bilateral Proactive

Transfer Transfer Transfer Transfer
(i) Positive Transfer When there is an improvement in a

performance as a result previous learning or
training
(ii) Negative Transfer When learnt one skill makes learning of the
second skill more difficult
(iii) Application Transfer When previous learning is applied successfully

to life situations.

(iv) Bilateral Transfer When there is a change of performance in a
number on one side of the body as a result of
training the corresponding member on other
side
(v) Proactive Transfer learning of a skill affects the learning of a skill

yet to be learnt.
(vi) Retroactive Transfer A skill recently being learnt affects the

previously learnt skill.
Learners will
Factors
affecting
Learners
transfer Intelligence
of
learning
Learners Personal
achievements
Identical
subject matter
Depth original
understanding
h. Plateau and causes of Plateau
Plateau -: A period of little or no apparent progress in an individuals

learning, marked by an inability to increase speed, reduce number of
errors etc and indicated by a horizontal stretch in a learning curve or
graph.

Learning curve
Fast Plateau
learning
Success
Slow
learning
Overstress Time period

and tensions
Cause of
Plateau
Perfectionism
Boredom Practice
Less under poor
interest conditions
i. Concept of emotions and methods of controlling emotions.
Emotions emotions are intense feeling that are directed at some one
or somethings. Emotions are subjective conscious experi-
ences characterised by expressions, biological reactions
and mental status.
Methods of controlling emotions

Recognise the
Enjoy nature another way
Control your Find something

Stop and evaluate breathing positive about the
situation

VERY SHORT ANSWER TYPE QUESTIONS
(CARRYING 1 MARK) [30 WORDS]
Q1. Give definition of Psychology?
Ans. Psychology is the science of human behavior.
Q2. What do you understand by term Sports Psychology
Ans. Sports psychology is the application of psychological Principles to sports

and physical activity at all levels of skill improvement.
Q3. Define the term Growth and development?
Ans. Growth - The term growth in physical education means the growth of the
parts of the body, may be in size, height and weight Development can be
defined as progressive series of changes in an orderly coherent pattern.
Q4. Define Adolescence?
Ans. Adolescence is the period of great stress and strain, storm and strife
or
Adolescence is the period of change from childhood to adutlthood.
Q5. Which type of physical activities can be played in early childhood?
Ans. The play activities in the age group should not be strenuous because
physical capacities develop slowly. The fundamentals of various games
and sports which are simple should be introduced.
Q6. Which type of physical activities can be played during adolescence?
Ans. In this age group team sports, individual sports, athletics, gymnastics,
swimming and floor dancing etc. can be played.
Q7. What do understand by learning?
Ans. Learning in the broadest sense, is the organisations of behaviour according

to the performance demands of some task.

Q8. Mention two laws of learning
Ans. 1. Primary laws of learning
2. Secondary laws of learning
Q9. Define Transfer of learning?
Ans. Transfer of learning occurs when a persons learning in one situation

influences his learning and performances in other situations.
Q10. What is positive transfer of learning?
Ans. When there is an improvement in a performance as a result of previous

learning or training.
Q11. What is negative transfer of learning?
Ans. When learning one skill makes learning of the second skill more difficult.
Q14. Write note on Infancy?
Ans. During this stage of body, the growth and development occur in progressive
manner individual gains considerable weight and height . The cognitive
development starts.
Q15. Enlist the problems of adolescence.
Ans. - Aggressive and violent behaviour
- Physical problem
- Lack of concentration
- Attraction towards opposite sex
SHORT ANSWER TYPE QUESTIONS (60 WORDS)

CARRYING 3 MARKS
Q. Mention the importance of sports psychology
Ans. 1. Improve performances - The Knowledge of sports psychology helps to

improve performance and personality of playerss by scientific ways of
modifying behaviour

2. Motivation and feedback -proper motivation and proper feedback
enhances the performance of players. It gives counseling to players.
This can be guided by sports psychology.
3. Better selection : The knowledge of sports psychology guides the

coaches for better selection of players.
Q2. Explain the law of exercise.
Ans. Law of exercise - Repetition of experiences increase the probability of a

correct response but it will not enhance learning without satisfying effect
following the response. This law is also known as law of use and disuse.
Practice makes the learning bond stronger thus more we practice or use
the better is learning.
Q3. Enlist the secondary laws of learning and explain any one law.
Law of continuity
Ans. Secondary law of learning Law of similarity
Law of belongingness
Law of Attitude
Law of Primacy
Law of belongingness
If the mutual relationship between stimulus and response is natural then

learning is more effective for example running, jumping and throwing are
natural activities therefore these activities are easy to learn. Along with
this, these activities can be learnt quickly. The activities which are artificial
or unnatural are difficult to learn such as to run backward while using
hands and legs properly is difficult.
Q4. Describe any two developmental characteristics of adolescence
Ans. Physical characteristics
(i) Gain in height, weight and ossification of bones is almost complete
(ii) Endurance is developed to a great extent
(iii) Co-ordination of muscles reaches it peak.

Mental characteristics
People of this age begin to think and feel differentially. Hormonal changes
reflect in behaviour and mood. Teenages become sulleing, short tempered,
moody and irritable. They also become very self conscious and extra
sensitive.
Q. Highlight the differences between growth and development
Ans. Growth Development
(i) Growth is used in purely (i) Development implies changes

physical terms. It generally in shape, form or structure
refers to change in size, length resulting in improved func-
and weight of an individual tioning or working
(ii) Growth is one of the aspect of (ii) Development is a wider and

development Process comprehensive term; it refers
to overall changes in the indi-
vidual
(iii) Growth does not continue (iii) Development is a continuous

throughout Life process
Q6. Describe the development characteristics during early childhood.
Ans. - Physical characteristics
- It is a period of slow but steady growth in height. Bones are soft.
- Weight increase in stready
- Pulse rate is higher than adults
- The heart size is smaller in comparison to the body.
- Strength is not well developed
Mental Characteristics
- Child loves to take part in exercises and activities
- Imitations is a strong Characteristics
- Sex differences have no role in activities.

Q7. Give the ways to overcome Plateau?
Ans. (i) Develop interest : Develop interest and bring recreation in training .
This gives enjoyment and pleasures to perform activity.
(ii) Reduce competition - Too much competition should be avoided and

equal levels should be considered for competition.
(iii) Proper rest and recover Proper rest and recovery should be taken
to overcome plateau. Care should be taken that it should not be too
long.
Q9. Explain the concept of emotions.
Ans. Emotions are consistent responses to internal or external events, which

have particular significances for organism. These response may be verbal,
physiological, behavioural and natural mechanism emotions may be
positive or negative like joy versus sadness anger versus fear, trust versus
distrust, surprise versus anticipation.
LONG ANSWER TYPE QUESTION

(150 WORDS) 5 MARKS
Q1. Explain any four problems of adolescents
Ans. (1) Aggressive and Violent Behaviour : Adolescent has aggressive

behaviour and often becomes violent very fast. They easily become,
irritated and repulsive when work is not of their interest.
(2) Problems related to physiological growth. The physiological changes

associated with adolescence present conditions and problems that
the adolescence has not met upto this time and in may cases is ill
prepared to meet them when they appear.
(3) Confusion between adolescents role and status unfortunately neither

the adolescents role nor his status is clear cut in the society. A boy
may be treated like a man in many situations outside but like a child
in his own home.
(4) Problems related with the future : The adolescence is a period when
the individual is not a child, he has emerged from the safe and

protected life of childhood. He has now to decide as120 to what
course of life he has to follow.
Q. Discuss the factors affecting transfer of learning.
Ans. They are some of the factors which affect the transfer of learning they
are:
(1) Learners will - If the learner has strong will, he will be able to
transfer his learning more to new situations.
(2) Learners Intelligence - Learners Intelligence plays a vital role in

the transfer of learning. It has been observed that the students
who have more intelligence are for better in transfer of learning
in comparison to those who have normal intelligence.
(3) Depth of original understanding - If a student has enough depth

of original understanding of a skill, he becomes more capable of
learning new skills.
(4) Learners Personal Achievement : The learners personal

achievement in the field of education have a positive effect on the
transfer of learning.
(5) Training in transfer - If a student has imparted training in transfer

he becomes capable of learning new skills very easily. If he is not
provided such training it will be very difficult for him to learn the
skills.
Q3. What is Plateau? Mention its causes.
Ans. The general trends of rapid beginning continues for some time after it
slows down and reaches a level where no further improvement occurs.
The learning curve travels in almost a horizontal plane. These horizontal
stretches indicative of no apparent progress are called plateau.
Causes of Plateau
(1) Boredom - Some routine work often brings boredom, it is one of

the cause of boredom
(2) Lack of Practice - Lack of practice often causes plateau and

stagnated performance

(3) Dirty environment - Poor, dirty and unsafe environment may cause
plateau.
(4) Lack of Motivation - Lack of Motivation and less feedback often

causes long learning plateau.
Q4. Define learning and state primary law of learning?
Ans. (i) Learning may be defined as the process by which behaviour originates
or is altered through training or experience .
(ii) It is regarded as modification of both behaviour and the way of per-

ceiving.
Primary laws of learning are as follow-
(1) Law of effect - is a satisfying effect following the response

strengthens the connection between stimulus and the behaviour.
(2) Law of exercise - repetition of experience increases the probability

of a correct response but it will not enhance learning without a
satisfying effect following the response.
(3) Law of readiness - The execution of an action in response to a

strong impulse is satisfying but the blocking of action or forcing is
annoying.
Q5. Explain emotion. How can we control emotion?
Ans. (i) Emotions are intense feeling that are directed at someone or
something. They are subjective, concious experiences characterised
by expressions, biological reactions and medical status.
(ii) It is complete physiological state that involve three distinct components
(a) a subjective experience
(b) a physiological response
(c) a behavioural or expressive response
Methods of controlling emotions :-
1 Stop and evaluate - One of the best thing you can do is mentally
stop yourself and look at the situation. Then think the positive
aspects of your current situation.

2. Physical activity - It changes the mood by taking in distraction,
thus perform physical activity.
3. Take proper food : Amount of salt may be reduced in food. Quantity

of potassium may be controlled which is responsible for systolic
and diastolic pressure reduction in blood. We should include pear,
tomato, banana, orange and nuts in our food.
4. Avoid tension : Tension increases high BP. So we should remain

tension free in difficult situations also participation in games and
entertainment activities reduce high BP.
5. Exercise regularly and participation in games and sports : Regular

exercise help in reduction of high blood pressure. Average types
of exercise done vigorously for a longer period of time are very
effective in reducing high BP. In the beginning exercise may be
done at slow pace, then the pace may be increases slowly.

CHAPTER 11
TRAINING IN SPORTS
MEANING AND CONCEPT OF SPORTS TRAINING
The Training is a process of preparing an individual for any event or an activity.

Sports Training is the Physical, technical, ntellectual, Psychological and moral
preparation of an athlete or a player by means of physical exercise. Sports
training also consists of all those learning, influence and process that are aimed
at enhancing Sports performance.
PRINCIPLES OF SPORTS TRAINING
1. Principle of Overload
2. Principle of Progressive Development
3. Principle of Continuity
4. Principle of Variety
5. Principle of Individuality
6. Principle of Specificity
7. Principle of Active Participation
8. Principle of Periodisation
9. Principal of Rest and Recovery
10. Principal of General and Specific Preparation

Warm-up and limbering or cool down
Warm-up :- It is a primarily preparatory activity in which physiological and psy-

chological preparation of athlete for the main activity, takes place.
Types of warm-up:- 1. General Warm-up
2. Specific Warm-up
Cooling or Limbering down:- To bring the body in normal state after any
competition or training is called cooling down.
Load :- Load is known as work or exercise that a sportsperson performs in a

training session.
Adaptation:- It is the process of long- term adjustment to a specific stimulus.
Recovery:- Recovery is to regain energy after workout what was lost during the
activity.
Skill, Technique and style:- A skill is the ability to perform a whole movement.
Skill can be defined as automatisation of motor action.
Technique:- It is an basic movement of any sports or event. We can say that,

a technique is the way of performing skill.
Style:- It is an individuals expression of technique in motor action, therefore

each sports person due to his specific or particular psychic, physical and biologi-
cal capacities realize the technique in different way. It is called his style.
VERY SHORT QUESTION (1 MARK QUESTION) [30 WORDS]
1. Define sports training ?
Ans. Sports training is the basic form of preparation of sportsperson
2. Define Warm- Up ?
Ans. Warm-up is process of heating the whole body by running and performing
exercise prior to the competition.

3. What is Limbering or cooling down ?
Ans. It is process to bring the body in normal state after training or competition.
4. Define Load ?
Ans. It is process of long- term adjustment to a specific stimulus.
5. Define Recovery ?
Ans. Recovery is to regain what we lost after training or competition. Recovery

is an essential part after exercise or training load.
6. What is skill?
Ans. A Skill is the ability to perform a whole movement.
7. What is Technique ?
Ans. Technique is defined as the motor procedure for taking a motor task.
Motor procedure should be understood as a system of movement of body
parts in a definite sequence.
SHORT QUESTION (3 MARK QUESTIONS) [60 WORDS]
Q.1 Explain the Types of warm-up ?
Ans. There are two types of warm-up
1. General warm-up
2. Specific warm-up
1. General warm-up - It is usually performed in all types of activities

such like Jogging, running, jumping, stretching, calisthenics,
striding, wind sprints and other General exercise. It increases
coordinative abilities and flexibility of muscles and joints.
2. Specific Warm-up :- In this type of warm-up specific types of

exercises are performed after the activities of general warm-up.
Specific type of warming-up differs from activity to activity.

Q.2 Write down the Guiding Principles of Warming-up in brief.
Ans. In the warming-up there are certain Guiding Principles of Warming-up as

in the following way:-
1 Simple to complex
2 Exercise for all the parts of body
3 Stretching and Loosing Exercise should be included
4 Intensive enough to Increase Body Temperature
5 Warming-up should be according to the activity or sports
6 Concerned Movement of Games should be included.
7 Warming-up should be done at Exact time
8 Warming-up should be according to Age and Sex.
Q. Write down the importance of Limbering Down?
Ans. Limbering down is the important part of any training or competition as it

is essential to bring the body back to its normal position.
There are certain advantage or importance of Limbering down :-
1 Body temperature become normal
2 Proper removal of waste product
3 Decrease in tension
4 Reduces the chances of dizziness or fainting
5 Decrease in the level of adrenaline in the blood
6 Heart rate returns to initial stage
7 Muscles do not remain stiff.
8 Supply of Oxygen normalises

Q. Explain in detail the classification of Skills.
Ans. There are a number of sports activities and each activity requires a set
of Skills. There are various skills such as shooting in basket ball, serving
in badminton, overhead kick in football. Owing to many characteristics of
skill, it is really difficult to clarify them. Generally, there are following
skills:-
1 Open Skill : The Skill which are not under control and are
unpredictable are classified as open skill. Example:- football,
hockey.
2 Closed Skill:- close skills take place in a stable, predictable

environment and the performer knows explicitly what to do and
when to do for example free throw in basketball and serving in
squash or tennis.
3 Simple skill:- the skills which do not require large amount of

coordination, timings and decision. These skills are straight forward,
easy to learn and not difficult to perform, for example chest pass,
underarm service and straight jump.
4 Complex Skill:- The skills, which require large amount of

coordination, timing and quick thought process are called complex
skills. For example handspring in Gymnastics, Overhead kick in
football.
5 Gross Skills:- The skills, which involve large muscle movements

and do not have precise movements are called gross skills.
6 Fine Skills:- These skills include complex precise movements using

small muscle groups. For example A snooker shot and playing
the piano.
7 Discrete Skills:- These skills are brief and have a clearcut beginning
and end. For example penalty kick in hockey.
8 Continuous Skills:- These skills have no obvious beginning and

end the end of one cycle of movement and beginning of the next.
For example cycling is example of continuous skills.

9 Coactive skills:- Coactive skills are those skills which are performed
at the same time as others without direct confrontation. For
example swimming and running.
10 Interactive Skills:- Interactive skills are those skills where other

participants or performers are directly involved. For example
football, netball and handball.
11 Serial Skills:- These skills are a group of discrete skills which are
performed in serial to make a complex movement. for example
sequence of skills in triple jump.
12 Individual Skills:- Individual skills are those skills which are

performed in isolation. For example high jump and long jump.
LONG QUESTION- [150 WORDS]

LONG ANSWER (5 MARK QUESTIONS)
Q. What do you mean by the Sports Training and Explain principals of

sports training ?
Ans. Sports Training is the process of all the scientific and systematic channel
of preparation of sportsperson for the highest level of sports performance.
Sports training also consists all those learning influences and process
that are aimed at enhancing sports performance:-
Principles of Sports Training :-
Principle of Over Load
Principle of Progressive Development
Principle of Continuity
Principle of Variety
Principle of Individuality
Principle of Specificity
Principle of Active Participation

Principle of Periodisation
Principle of General and Specific Preparation
Principle of Rest and Recovery
1. Principle of Overload:- The principle of overload states that there

should be greater than normal load on the body as required for
training adaption to take place. For example to increase endurance,
muscle must work for longer period of time than they used to.
2. Principle of Progressive Development- According to this

principle, the load should be increased step- by - step, so that
players can handle easily. The principle of progressive development
also makes us realize the need of proper rest and recovery.
3. Principle of continuity:- According to this principle , the training

should be a continuous process. There should not be any break.
The interval between two training session should be maximum
but not too long.
4. Principle of Variety:- For a successful coach the training plan

should be in variation so as to maintain the interest and motivation
of the athlete. For example changing the nature of exercise, timing
and environment.
5. Principle of Individual Differences:- According to this principle.

every sportsperson is different due to individual differences. For
example compared to male athlete an women athlete require
more recovery time for the same event.
6. Principle of Specificity:- This principle states that exercising a

certain part or components of the body primarily develops that
part.
7. Principle of Active involvement:- the principle of active

involvement means that for an effective training programme the
athlete must participate actively and willingly.
8. Principle of Periodisation:- The sports training programmes are

developed through various training cycles such as macro cycles,
meso and micro cycles.

1. Macro Cycles. - duration 3 to 12 months.
2. Meso Cycles:- duration 3 to 6 weeks.
3. Micro cycles:- duration 3 to 10 days.
9. Principle of General and specific Preparation:- For the

improvement of the performance, both the general and specific
preparation are equally important. General preparation serves as
the base for specific preparation.
10. Principle of Rest and Recovery:- According to this principle, the

training programme should be made in such away there should
be proper rest and interval between training activities.
Q. Explain the process of stimulus, Recovery and Adapatation?
Ans. Our body is made up of millions of very small living cells. Each type of
cell or group of cells performs a different job. All the cells have the ability
to adapt to what is happening to the body. The adaptation takes place
inside the body all time. There is also an adaptation to the training for
games and sports because its helps to increase the sports performance
for improving the sports performance the training load has to be increased.
Stagnation training load means stagnation in performance. When a
sportspersons fitness is challenged by a new training load there is a
response from body. The response by the body is an adaptation to the
stimulus of the training load. The initial response is of fatigue. When the
loading stops, then process of recovery from fatigue and adaptation to
the training load starts. The process of recovery and adaptation returns
to the sportspersons not just to his previous fitness level but to an improved
level.
Q. What do you mean by Technique and Skill, describe?
Ans. Technique:- Technique is defined as the motor procedure for tackling a

motor task. Motor procedure should be understood as a system of
movement of body parts in a definite sequence. Thus, we can say
Techniques are the basic movements of any sports or event. The Motor
procedure or technique is always take or goal oriented. Therefore, different
techniques are required in different sports. In shotput for example, the
motor task is to put the shot as far as possible, whereas in weightlifting
in clean and jerk the motor task it to lift as much weight as possible. In

team game, the sportsmen are required to tackle a variety of tasks under
different conditions. Therefore in sports the sportsman has to learn a
number of techniques with possible variation. The most common form of
presenting the technique is verbal and physical. The physical aspects of
technique is conveyed through demonstrations and audio- visual aids.
Skill:- A motor skill is acquired through a long process of motor learning.

Technical skills in sports therefore, represent automatisation of motor
procedure. A sportsman tries to learn a technique and through continuous
and systematic process, is liable to acquire the skill i.e. automatisation
of the motor procedure. In other words, we can say that skill is the
capacity of the sportsman to realize technique in actual motor action.
Q. Write down the Method of Warming- Up in detail.
Ans. There are following methods of Warming-up which are generally used:-
I General Method
1. Jogging: Every athlete should perform Jogging or slow run-

ning for 5 to 10 minutes to increase the body temperature.
2. Simple Exercise: This is also a way of warming-up. The

exercise should be performed from simple to complex.
3. Striding: It means running the distance with long strides.

The distance of running should be not more than 50 metres.
4. Stretching Exercise : Stretching is one of the most critical

parts of warm-up and of an athletes performance. A more
flexible muscle is stronger and healthier.
5. Wind sprints : This is the last part of warming-up. It is

usually done with spikes on. In wind sprints the distance of
25 to 30 m may be covered.
II Warm-up with warm water: Warm-up with warm water is usually

done in developed countries.
III Warm-up through Massage: This is an old method of warm-up.

It was used in India by Wrestlers to get warmed-up.

IV Warm-up by Hot Drinks:- Before the competition use of coffee or
tea to get them warmedup, but it is not considered a good method.
V Through Sun Bath:- the body can be warmedup through sunbath

up to some extent, but most of sports this method of warming-up
is not usually applied.
VI Through Steambath:- The body can be warmedup through

steambath. Energy can be saved through steam bath but this
method of warming-up also not used frequently.

SAMPLE PAPER - I
SUBJECT : PHYSICAL EDUCATION CLASS : XIth

MAX MARKS : 70 DURATION : 3 HRS
Q.1. Explain the meaning of physical fitness. 1
Q.2. What is the aim of physical education? 1
Q.3. State the type of Warning Up discuss. 1
Q.4. Define sports psychology? 1.
Q.5. What do you mean by adolescence? 1
Q.6. Write a short note on biomechanics? 1
Q.7. What does the organizers intend by saying the only such students shall
participate on the intramurals football competition championship in the
past 2 years. 1
Q.8. Define Anatomy? 1
Q.9. What do you understand by measurement? 1
Q.10. When and how did the modern Olympics games begin? 1
Q.11. Explain the meaning of word Yuj. 1
Q.12. Highlight the components of positive life style. 3
Q.13. Physical Education is an integral part of general education Justify this

statement.
Q.14. What are the functions of IOA?
Q.15. Elaborate the importance of Yoga in modern times. 3
Q.16. What do you mean by doping? List down the types of doping. 3
Q.17. Why there is a need of sports environment? 3

Q.18. Explain the importance of test and measurement in the field of sports.
3
Q.19. Classify the types of muscles in our body and how do they work. Name
any skeletal muscles? 3
Q.20. Explain the importance of biomechanics in physical education and sports.

5
Q.21. What do you mean by growth and development? differentiate between

them. 5
Q.22. Define sports training? Enumerate the principles of sports training. 5
Q.23. State the difference between the following terminologies :
(a) Skill and techniques
(b) Load and adaptation
Q.24. Define skeleton system? Explain about the freely movable joints in detail
5
Q.25. Enlist the sports awards and explain about any one in detail? 5
Q.26. What are the side effects of prohibited substances explain in detail.

SAMPLE PAPER - II
SUBJECT : PHYSICAL EDUCATION CLASS : XIth

MAX MARKS : 70 DURATION : 3 HRS
Q.1. Explain the term physical Activity environment 1
Q.2. What do you mean by life style 1
Q.3. State the aim of physical education. 1
Q.4. Define psychology. 1
Q.5. What do you mean by learning? 1
Q.6. Explain dynamic equilibrium. 1
Q.7. What does the organizers instead by saying that only such students
shall participate in the intramurals cricket competition who have not rep-
resented the school in any cricket championship in the past 2 years. 1
Q.8. What do you mean by human Anatomy? 1
Q.9. Define Test? 1
Q.10. When and how did the ancient Olympics Games begin. 1
Q.11. What is pranayam? 1
Q.12. Explain the factors which effect wellness? 3
Q.13. Physical Education is an integral part of general education justify this

statement. 3
Q.14. Elaborate the functions of IOC. 3
Q.15. It is universal truth that modern age is the age of stress, tension and
anxiety How can yoga help is in prevention and management of these
profitness. 3

Q.16. What do you mean by prohibited substance? Explin the homologous
blood doping? 3
Q.17. Enlist the various career options available in the field of physical educa-
tion and sports. 3
Q.18. What do you mean by measurement? Illustrate the importance of test

and measurement in the field of sports? 3
Q.19. Discuss about the structure, location and function of heart in the human
body? 3
Q.20. Nowadays biomechanics is playing a vital role is improving the perfor-

mance of sports persons Justify this statement? 5
Q.21. Explain the developmental characteristics of adolescence? 5
Q.22. What do you mean by warning up? Enumerate the methods of warning
up in detail? 5
Q.23. What do you mean by muscular system of the human body. Explain the
structural classification of muscles in detail? 5
Q.24. Explain about the functions of skeletal system? Elaborate the freely mov-
able joints in detail. 5
Q.25. Discuss about the organizational setup of CBSE spots? 5
Q.26. Describe about in competition and out of competition testing for doping
control? 5

Important Notes to Remember
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................

............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................

............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................
............................................................................................................................

11 PhysicalEducation

Uploaded by

Copyright:

Available Formats

11 PhysicalEducation

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

11 PhysicalEducation

Uploaded by

Copyright:

Available Formats

What are the different components of physical fitness discussed in the document?

What are the different components of physical fitness discussed in the document?

What are the different elements of yoga mentioned in the document?

What are the different elements of yoga mentioned in the document?

DIRECTORATE OF EDUCATION

GOVT. OF NCT OF DELHI

Under the Guidance of:

Ms. Punya Salila Srivastava

Ms. Padmini Singla

Dr. Sunita Shukla Kaushik

Ms. Savita Drall Ms. Sharda Taneja Dr. Satish Kumar

TEAM MEMBERS (1) Ms. Sriparna Sinha

1 [Class XI : Physical Education]

CHANGING TRENDS AND CAREER IN

l Definition of physical education, its aims and objectives.

PHYSICAL FITNESS, WELLNESS AND LIFESTYLE

l Meaning and Importance of Physical fitness, wellness and

l Ancient and modem Olympics.

[Class XI : Physical Education] 2

l Meaning and importance of yoga.

l Concept and classification of Doping.

PHYSICAL ACTIVITY ENVIRONMENT

l Introduction to physical activity.

3 [Class XI : Physical Education]

TEST AND MEASUREMENT IN SPORTS

l Define Test and measurement.

FUNDAMENTALS OF ANATOMY AND PHYSIOLOGY

l Define Anatomy, physiology and its importance.

BIOMECHANICS AND SPORTS

l Meaning and Importance of Bio-mechanics in physical

[Class XI : Physical Education] 4

PSYCHOLOGY AND SPORTS

l Definition and importance of psychology is physical education

l Meaning and concept of sports training.

5 [Class XI : Physical Education]

REMEMBRING V.S.A. 1(Q2) 1(Q1)

UNDERSTANDING V.S.A. 1(Q3)

[Class XI : Physical Education]

CREATIVE V.S.A. 1(Q11)

>01 Mark- 11Questions; 03 Marks- 08 Questions & 05 Marks- 07 Questions.

CHANGING TRENDS AND CAREER

According to Charles A Bucher, Physical Education is an integral part of total

According to Cassidy, Physical education is the sum? of changes in the indi-

Aims and Objectives :

7 [Class XI : Physical Education]

7. Intellectual and personality development.

1.2 Post Independence Development of Physical Education : After 15 August

I. The central Advisory board of physical Education and recreation :

III. Netaji Shubhash National Institute of Sports : In 1958, a Committee was

1.3 Integrated Physical Education : Concept and Principles Concept : Under

1.4 Adaptive physical Education : Concept and Principals.

[Class XI : Physical Education] 8

Principle : For successful implementation of adaptive physical education, certain

1.5 Special Olympic Bharat :

Career option in physical education :

1. Teaching Career 2. Coaching Career

i. Elementary school level i. Administration relates course

3. Health related career 4. Performance related career

i. Health club i. As Professional player