KNOWLEDGE INSTITUTE OF TECHNOLOGY, SALEM– 637 504

(AUTONOMOUS)
B. E. / B.Tech. DEGREE INTERNAL ASSESSMENT TEST- II
B.TECH.(CSBS & IT)
Course Code / Name : MX3085-Well-Being With Tradational Practices-Yoga,Ayurveda and Siddha
(Regulations 2021)
Year/Sem : III/VI Date : 24.04.2024
Time Three hours Maximum Marks: 100
Answer All Questions

Q.No. Questions Marks

Defiine the concept of OOADin Realtime Software Development
Object Oriented Analysis and Design (OOAD) is a structured methodology for
1. analyzing, designing, and developing software systems. OOAD is based on the principles 2
of object-oriented programming, which emphasizes using objects to represent real-world
entities and relationships between them
State uml and list out its Perspectives
UML is a modeling language used to model software and non-software systems.
Although UML is used for non-software systems, the emphasis is on modeling OO
2. 2
software applications. Most of the UML diagrams discussed so far are used to model
different aspects such as static, dynamic,

Define Emotional Health?

Emotional health is one aspect of mental health. It is your ability to cope with both
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positive and negative emotions, which includes your awareness of them. Emotionally
healthy people have good coping mechanisms for negative emotions.
List the types of Physiological Response?
The most common physiological responses to be used clinically are electromyogram
4. 2
activity (EMG), skin temperature, blood pressure, EEG (electro-encephalogram),
vasomotor, and heart rate.
Define Stress
Both stress balls and squishies are made of polyurethane, a “polymer” that forms when
5. its component “monomers,” namely isocyanates and polyols, are linked together into 2
long chains. However, there is a great deal of complex chemistry behind that simple
description.
How to manage Stress?
Stress is part of being human, and it can help motivate you to get things done. Even
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high stress from serious illness, job loss, a death in the family, or a painful life event can
be a natural part of life. You may feel down or anxious, and that’s normal too for a while.

Definition of yoga?
Yoga is a physical, mental and spiritual practice that originated in ancient India. First
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codified by the sage Patanjali in his Yoga Sutras around 400 C.E, the practice was in fact
handed down from teacher to student long before this text arose.

List the types of yoga?

8. Vinyasa yoga,.Iyengar yoga,Hatha yoga., Kundalini yoga,Bikram yoga. .Ashtanga 2
yoga,Restorative yoga.
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 What is the importance of yoga ?
Yoga brings the body and mind together and is built on three main elements – movement,
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breathing and meditation. Yoga has many physical and mental health benefits
including improved posture, flexibility, strength, balance and body awareness.

Define simple yogasanas?

Yogasana is a sport that focuses on the physical aspect of yoga, where players have to
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perform yogic postures and are judged on their difficulty, balance, control, flexibility and
endurance

Q.No. Questions Marks

11. (a) (i) List the importance of Primary Prevention? (7)
1.Promotion of Health and Well-being:
2.Preventing Onset of Disease:.
3.Cost-effectiveness:
4.Reduction of Morbidity and Mortality:
5.Enhancement of Equity in Health:
6.Empowerment of Individuals and Communities
7.Long-term Impact:
8.Public Health Preparedness and Resilience:
9.Intersectoral Collaboration:.
10.Global Health Security:
Short Notes on Specific Protective measures?
1.Physical Security:
(ii) Access Control.
(6)
Surveillance: Perimeter Security:
Intrusion Detection Systems (IDS):
2. Cybersecurity:
Firewalls:
Antivirus Software
Encryption:
(OR)
(b) (i) What is Secondary & Tertiary Prevention (7)
Secondary prevention aims to reduce the impact of a disease or injury that
has already occurred. This is done by detecting and treating disease or injury
as soon as possible to halt or slow its progress, encouraging personal
strategies to prevent reinjury or recurrence, and implementing programs to
return people to their original health and function to prevent long-term
problems. Examples include

Tertiary prevention aims to soften the impact of an ongoing illness or injury

that has lasting effects. This is done by helping people manage long-term,
often-complex health problems and injuries (e.g. chronic diseases,
permanent impairments) in order to improve as much as possible their
ability to function, their quality of life and their life expectancy. Examples
include:

How to Decrease the Amount of Disability?

(ii) 1. Promote Health and Wellness: (6)
2. Preventive Healthcare:

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 3. Safety Measures:
4. Accessibility and Inclusion:
5. Early Intervention and Rehabilitation
6. Support Systems:
7. Education and Awareness:

12. (a) Explain three key elements of Emotional Health? (13)

1.Feeling- While everyone experiences emotions such as anger or sadness
regardless of culture or background, we don’t all feel them in the same way.
2. Thinking- Once we are able to name the feeling and the response that our
body is having, we can move into a more cognitive space of interpreting our
emotions.
3.Doing - The doing element of emotions is the easiest to observe and the
hardest to teach. Our emotions, feelings, and thought patterns are contextual
and, for kids in school, very often social. Behaviors are direct reflections of
our emotional responses. As adults, we know that even if someone makes us
angry.
(OR)
(b) Explain short term & long term Effects of Emotional Disturbances? (13)
Short-term effects on the brain and body
The short-term effects of emotional abuse can impact mental and physical
health. People may feel:
anxiety,shame,fear,confusion,guilt
powerlessness or hopelessness
As a person deals with the emotional effects, they may also feel some
physical effects of the abuse. These effects can include:
frequent crying
moodiness
aches and pains
difficulty concentrating
muscle tension
Long-term effects on brain and body
Emotional abuse, like physical abuse, can have long-term effects on the
brain and body. These may include:
loss of sense of self
doubting self-worth and abilities, which may make it harder to leave a
relationship
depression
anxiety
substance misuse
chronic pain

13. (a) (i) List the Symptoms of Stress and Explain? (13)
If you are stressed, you might feel:

Irritable, angry, impatient or wound up

Over-burdened or overwhelmed
Anxious, nervous or afraid
Like your thoughts are racing and you can't switch off
Unable to enjoy yourself
Depressed
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 Uninterested in life
Like you've lost your sense of humour
A sense of dread
Worried or tense
Neglected or lonely
Existing mental health problems getting worse

(OR)
(b) Explain the types & importance of Sleep & Immunity (13)
1. Types of Sleep:
 Non-Rapid Eye Movement (NREM) Sleep: This stage
consists of three phases (N1, N2, N3) and is characterized by
reduced physiological activity. It's essential for physical restoration
and growth hormone release.
 Rapid Eye Movement (REM) Sleep: This stage is
associated with vivid dreams and increased brain activity. REM
sleep is crucial for cognitive functions such as memory consolidation
and emotional regulation.
2. Importance of Sleep for Immunity:
 Enhanced Immune Response: During sleep, the body
produces cytokines, proteins that regulate immune responses.
Adequate sleep enhances the production of these cytokines,
strengthening the immune system's ability to fight infections.
 Inflammation Regulation: Sleep helps regulate
inflammatory responses in the body. Chronic sleep deprivation can
lead to increased inflammation, which is associated with various
health conditions, including autoimmune diseases.
 Cell-Mediated Immunity: T cells, a type of white blood cell
critical for immune defense, are produced and activated during sleep.
Sufficient sleep supports the proliferation and activity of T cells,
improving the body's ability to combat pathogens.
 Antibody Production: Sleep plays a role in the production
of antibodies, proteins that target and neutralize specific pathogens.
Adequate sleep ensures optimal antibody production, enhancing the
body's ability to recognize and eliminate foreign invaders.
 Stress Reduction: Quality sleep reduces stress levels, which
can suppress immune function. Chronic stress disrupts sleep patterns
and impairs immune responses, making individuals more susceptible
to infections.
 Tissue Repair and Recovery: Sleep is essential for tissue
repair and recovery processes in the body. During sleep, cells
undergo repair and regeneration, contributing to overall health and
resilience against infections.

14. (a) List out the Types of Yoga & Explain? (13)
Hatha Yoga:
Hatha yoga is one of the most foundational styles, focusing on physical
postures (asanas) and breathing techniques (pranayama).
It emphasizes balance, flexibility, and strength through a series of static
poses held for varying durations.
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 Hatha yoga is suitable for beginners and often serves as a gateway to other
yoga styles.
Vinyasa Yoga:
Vinyasa yoga is characterized by linking breath with movement in a
dynamic and flowing sequence of poses.
Movements are coordinated with inhales and exhales, creating a continuous
and rhythmic flow.
Vinyasa classes can vary in intensity, from gentle and beginner-friendly to
more vigorous and challenging practices.
Ashtanga Yoga:
Ashtanga yoga follows a specific sequence of poses performed in a
predetermined order.
It emphasizes synchronizing breath with movement and includes
progressively challenging poses.
Ashtanga practice is physically demanding and is often favored by those
seeking a structured and disciplined approach to yoga.
Iyengar Yoga:
Iyengar yoga focuses on precision and alignment in each posture, utilizing
props such as blocks, straps, and blankets to assist practitioners.
Poses are held for longer durations, allowing for a deeper exploration and
understanding of alignment principles.
Iyengar yoga is suitable for individuals of all levels, particularly those with
physical limitations or injuries.
Bikram Yoga (Hot Yoga):
Bikram yoga consists of a series of 26 poses and two breathing exercises
practiced in a heated room (typically around 40°C or 104°F).
The heat is believed to enhance flexibility, detoxification, and circulation,
though practitioners should stay hydrated and be mindful of overheating.
Bikram yoga follows a fixed sequence and is designed to challenge the body
and mind.
Kundalini Yoga:
Kundalini yoga incorporates dynamic movements, breathwork, chanting
(mantra), and meditation to awaken and channel the Kundalini energy
believed to reside at the base of the spine.
It aims to balance the chakras (energy centers) and promote spiritual
transformation and self-awareness.
Kundalini yoga classes may vary widely in style and intensity, often
featuring repetitive movements and sequences.
Yin Yoga:
Yin yoga involves passive, long-held poses (typically 3-5 minutes or more)
targeting the connective tissues, such as ligaments, tendons, and fascia.
Poses are performed close to the ground and are designed to apply

(OR)
(b) List the Eight Limbs of Yoga? (13)
List the Eight Limbs of Yoga?
The Eight Limbs of Yoga, as outlined in the Yoga Sutras of Patanjali, serve
as a comprehensive guide to living a balanced and fulfilling life. They
provide a framework for achieving self-realization and spiritual growth.
Here are the Eight Limbs of Yoga:

Yama (Restraints):
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 Yama refers to ethical principles or restraints that guide our interactions
with the external world.
There are five Yamas:
Ahimsa (Non-violence): Cultivating compassion and non-harming towards
all beings.
Satya (Truthfulness): Speaking and living truthfully, both in word and
action.
Asteya (Non-stealing): Respecting the property and possessions of others,
and refraining from theft.
Brahmacharya (Moderation): Practicing moderation in all aspects of life,
including sensory experiences and sexual energy.
Aparigraha (Non-attachment): Letting go of greed, possessiveness, and
the desire for excess possessions.
Niyama (Observances):
Niyama refers to personal observances or disciplines that foster self-
discipline and inner development.
There are five Niyamas:
Saucha (Purity): Cultivating cleanliness, both externally and internally, in
body, mind, and environment.
Santosha (Contentment): Finding contentment and gratitude for what one
has, rather than constantly seeking external validation.
Tapas (Self-discipline): Practicing austerity, self-discipline, and
perseverance to achieve personal and spiritual goals.
Svadhyaya (Self-study): Engaging in self-reflection, study of sacred texts,
and introspection to deepen self-awareness.
Ishvara Pranidhana (Surrender to the Divine): Surrendering to a higher
power, acknowledging and aligning with the divine will.
Asana (Physical Postures):
Asana refers to the practice of physical postures or poses, which promote
strength, flexibility, and balance in the body.
The purpose of practicing asanas is to prepare the body and mind for
meditation and cultivate physical health and vitality.

15. (a) How to choose the right kind for individuals according to their age in yoga (13)
1. Children and Teens:
 For children and teens, yoga can offer numerous benefits,
including improved flexibility, strength, concentration, and
emotional well-being.
 Yoga classes for younger age groups should be engaging,
playful, and age-appropriate, incorporating elements of storytelling,
games, and creative movement.
2. Young Adults (20s and 30s):
 Young adults often lead busy, active lifestyles and may
benefit from dynamic and energizing styles of yoga such as Vinyasa
or Power Yoga.
 These styles focus on building strength, flexibility, and
cardiovascular fitness while promoting stress relief and mental
clarity.
 Young adults may also enjoy exploring more specialized
practices such as Hot Yoga, AcroYoga, or Aerial Yoga for a fun and
challenging experience.

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 3. Middle-aged Adults (40s and 50s):
 Middle-aged adults may prioritize practices that support
overall health, mobility, and stress management while
accommodating any age-related changes in the body.
 Gentle and therapeutic styles of yoga such as Hatha, Iyengar,
or Yin Yoga can be beneficial for improving flexibility, joint health,
and relaxation.
 Classes focusing on alignment, breathwork, and mindfulness
can help middle-aged adults maintain physical vitality and emotional
balance as they navigate the challenges of midlife.
4. Seniors (60s and beyond):
 Seniors can benefit from gentle, accessible, and restorative
styles of yoga that prioritize safety, joint mobility, and relaxation.
 Chair Yoga, Gentle Yoga, and Restorative Yoga are excellent
options for seniors, offering modified poses and supportive props to
accommodate various physical abilities and limitations.
5. Individual Considerations:
 Regardless of age, individuals should consider their own
health conditions, fitness levels, and personal goals when choosing a
yoga practice.
 It's essential to consult with a healthcare provider before
starting any new exercise program, especially if you have pre-
existing medical conditions or physical limitations.
 Additionally, trying different styles of yoga and attending
classes led by experienced instructors can help individuals find the
practice that resonates with them and meets their specific needs and
preferences.

(OR)
(b) Explain the Simple yogasanas for cure and prevention of health Disorders (13)
1. Tadasana (Mountain Pose):
 Benefits: Improves posture, strengthens the legs and core
muscles, relieves tension in the spine, and enhances overall body
awareness.
 Method: Stand with feet hip-width apart, arms by the sides.
Inhale and raise arms overhead, interlocking fingers. Stretch upward
while pressing feet into the ground. Hold for a few breaths.
2. Trikonasana (Triangle Pose):
 Benefits: Stretches and strengthens the legs, hips, spine, and
shoulders. Improves digestion, relieves back pain, and stimulates
abdominal organs.
 Method: Stand with feet wide apart, arms stretched out to the
sides. Turn right foot out and bend sideways from the waist, reaching
right hand towards the right foot. Hold and repeat on the other side.
3. Bhujangasana (Cobra Pose):
 Benefits: Strengthens the back muscles, stretches the chest,
lungs, and shoulders. Improves flexibility of the spine and helps
alleviate sciatica pain.
 Method: Lie on the stomach, palms under the shoulders.
Inhale and lift the chest off the floor, keeping elbows close to the
body. Hold for a few breaths, then release.
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 4. Paschimottanasana (Seated Forward Bend):
 Benefits: Stretches the spine, hamstrings, and lower back
muscles. Calms the mind, reduces stress, and improves digestion.
 Method: Sit with legs extended forward. Inhale and lengthen
the spine, then exhale and fold forward from the hips, reaching
towards the feet. Hold for a few breaths.
5. Balasana (Child's Pose):
 Benefits: Relaxes the back, shoulders, and neck muscles.
Calms the mind, relieves stress and anxiety, and aids in digestion.
 Method: Kneel on the mat, big toes touching, knees apart. Sit
back on the heels and fold forward, reaching arms overhead or
alongside the body. Rest forehead on the floor.
6.
7. Savasana (Corpse Pose):
 Benefits: Promotes deep relaxation, reduces stress and
anxiety, and rejuvenates the body and mind.
 Method: Lie on the back with legs extended, arms by the
sides, palms facing up. Close the eyes and relax the entire body,
focusing on the breath.
8. Viparita Karani (Legs-Up-the-Wall Pose):
 Benefits: Improves circulation, relieves swollen ankles and
varicose veins, reduces fatigue and anxiety, and promotes relaxation.
 Method: Sit close to a wall, then lie on the back and swing
legs up against the wall. Keep the buttocks close to the wall and
relax in this inverted position.

16. (a) How to Identify the Cause of Stress & Managing Stress (15)

dentifying the Cause of Stress:

1. Self-Reflection:
2. Identify Stress Triggers:
 Pay attention to situations or circumstances that
.
3. Assess Thoughts and Beliefs:
 Examine your thoughts and beliefs about stressful situations.
Are there any irrational or exaggerated beliefs contributing to your
stress?
4. Evaluate Lifestyle Factors:
 Assess how lifestyle factors such as sleep, diet, exercise, and
social support may be influencing your stress levels.

Managing Stress:
1. Practice Mindfulness and Relaxation Techniques:
 Engage in mindfulness practices such as meditation, deep
breathing exercises, or progressive muscle relaxation to reduce stress
and promote relaxation.
2. Set Boundaries:
 Establish clear boundaries in your personal and professional
life to protect your time, energy, and well-being.
 Learn to say no to commitments or requests that exceed your
capacity or contribute to feelings of overwhelm.
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 3. Time Management and Prioritization:
 Use time management techniques such as prioritization,
delegation, and time blocking to effectively manage tasks and
responsibilities.
 Break larger tasks into smaller, manageable steps to prevent
feeling overwhelmed.
4. Seek Social Support:
 Reach out to friends, family members, or support groups for
emotional support and perspective during challenging times.
 Cultivate meaningful connections and relationships that
provide a sense of belonging and connection.
5. Healthy Lifestyle Habits:
 Prioritize self-care activities such as regular exercise,
nutritious eating, adequate sleep, and relaxation to support physical
and emotional well-being.
 Avoid excessive use of stimulants like caffeine or alcohol,
which can exacerbate stress levels.
6. Seek Professional Help:
 If stress becomes overwhelming or interferes with daily
functioning, consider seeking support from a mental health
professional, counselor, or therapist.

(OR)
(b) What yoga can Bring to our Life (15)
1. Physical Health:
 Improves Flexibility: Regular practice of yoga asanas
(postures) increases flexibility by stretching and lengthening
muscles, ligaments, and tendons.
 Enhances Strength: Many yoga poses require engaging and
strengthening various muscle groups, leading to improved overall
strength and stability.
 Promotes Balance and Coordination: Yoga practices focus on
balance and coordination, helping to improve proprioception and
prevent falls.
 Supports Cardiovascular Health: Dynamic forms of yoga,
such as Vinyasa or Power Yoga, can elevate heart rate and improve
cardiovascular fitness.
 Boosts Immune Function: Yoga practices, particularly
relaxation techniques and stress reduction, can enhance immune
function and promote overall health.
2. Mental Clarity and Focus:
 Increases Mindfulness: Yoga encourages present-moment
awareness and mindfulness, helping to cultivate a calm and focused
mind.
 Reduces Stress and Anxiety: Mind-body practices in yoga,
such as deep breathing, meditation, and relaxation techniques, can
lower stress hormones and alleviate symptoms of anxiety.
 Improves Sleep Quality: Regular yoga practice has been
shown to improve sleep quality, reduce insomnia, and promote
relaxation for better restorative sleep.
3. Emotional Well-being:
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  Promotes Emotional Regulation: Yoga offers tools for
managing emotions, such as self-awareness, self-compassion, and
acceptance, leading to greater emotional resilience.
 Cultivates Gratitude and Positivity: Yoga philosophy
emphasizes gratitude, contentment (santosha), and positive thinking,
fostering a more optimistic outlook on life.
 Enhances Self-awareness: Through self-reflection,
introspection, and mindfulness practices, yoga deepens self-
awareness and understanding of one's thoughts, feelings, and
behaviors.
 Fosters Connection and Community: Participating in yoga
classes or workshops can foster a sense of belonging and connection
with others, reducing feelings of loneliness and isolation.
4. Spiritual Growth and Self-realization:
 Facilitates Self-transformation: Yoga practices, including
meditation, self-inquiry, and devotion (bhakti), support personal
growth and inner transformation.
 Cultivates Compassion and Service: Yoga philosophy
encourages acts of kindness, compassion, and service (seva) towards
oneself and others, fostering a sense of interconnectedness and unity.

Note:
M – Marks CO# - Course Outcome BTL - Blooms Taxonomy Level
L1 – Remember L2– Understanding L3 - Apply
L4 – Analyze L5 – Evaluate L6 – Create

COURSE FACULTY COURSE CO-ORDINATOR HOD

Percentage of Total marks in each BTL

CO.No Course Outcome
L1 L2 L3 L4 L5 L6 Total
1 Gain confidence to lead a healthy life 3 39 - - - - 42
Learn new techniques to prevent lifestyle health
2 4 37 - - - - 41
disorders
Understand the importance of diet and workouts
3 2 15 - - - - 17
in maintaining health

**********

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