XII Phy. Education

केन्द्रीय विद्यालय संगठन
(कोलकाता सम्भाग)
KENDRIYA VIDYALAYA SANGATHAN
(KOLKATA REGION)
अध्ययन सामग्री | STUDY MATERIAL

सत्र 2023-24 | SESSION 2023-24
शारीररक वशक्षा (048) | PHYSICAL EDUCATION (048)

बारहिी ं कक्षा | CLASS XII
CHIEF PATRON
Shri. Y. Arun Kumar
(Deputy Commissioner, KVS Regional Office Kolkata)
PATRONS
Shri. Sanjib Sinha, Assistant Commissioner, KVS RO Kolkata
Shri. Chintapalli Vijaya Ratnam, Assistant Commissioner, KVS RO Kolkata
Shri. Dibakara Bhoi, Assistant Commissioner, KVS RO Kolkata
Shri. Amit Baidya, Assistant Commissioner, KVS RO Kolkata
COORDINATOR
Shri. Vinod Yadav
Principal, KV CRPF Durgapur
RESOURCE PERSONS
Dr. Prasenjit Biswas, TGT(P&HE), KV CRPF Durgapur
Mr. Amit Kumar, TGT(P&HE), KV Panagarh
Mr. Dinesh Kumar, TGT(P&HE), KV CMERI Durgapur
CONTENT CREATOR
Mr. Chandradev Soren, TGT(P&HE), KV Chittaranjan
Mr. Anuj Kumar, TGT(P&HE), KV Asansol
Mr. Provash Das, TGT(P&HE), KV Burdwan
Mr. Arup Das, TGT(P&HE), KV OF Dum Dum
Mr. Koushik Saha, TGT(P&HE), KV Bamangachi
Mr. MD. Zeeshanuddin, TGT(P&HE), KV IIM Joka
Mr. Salman Ahmad Khan, TGT(P&HE), KV Teesta (NHPC), Singtam
Mr. Ajay Kumar Chakrabarty, TGT(P&HE), KV Saltlake No.2
Mrs. Boby Majhi, TGT(P&HE), KV Santragachi
Mr. Aditya Chatterjee, TGT(P&HE), KV Command Hosptal
ii
INDEX
CHAPTER NAME OF CHAPTER PAGE
MANAGEMENT OF SPORTING EVENT
 1. Functions of Sports Events Management
(Planning, Organising, Staffing, Directing &
Controlling)
 2. Various Committees & their
Responsibilities (pre; during & post)
 3. Fixtures and their Procedures – Knock-Out
Chapter I (Bye & Seeding) & League (Staircase, Cyclic, 1-9
Tabular method) and Combination
tournaments.
 4. Intramural & Extramural tournaments –
Meaning, Objectives & Its Significance
 5. Community sports program (Sports Day,
Health Run, Run for Fun, Run for Specific
Cause & Run for Unity)
CHILDREN & WOMEN IN SPORTS
 Exercise guidelines of WHO for different age
groups.
 Common postural deformities-knock knees,
flat foot, round shoulders, Lordosis, Kyphosis,
Scoliosis, and bow legs and their respective
Chapter II corrective measures. 10-15
 Women’s participation in Sports – Physical,
Psychological, and social benefits.
 Special consideration (menarche and
menstrual dysfunction).
 Female athlete triad (Osteoporosis,
Amenorrhea, eating disorders)
YOGA AS PREVENTIVE MEASURE FOR
LIFESTYLE DISEASE
 Obesity
 Diabetes
Chapter III 16-21
 Asthma
 Hypertension
 Back Pain and Arthritis
iii
PHYSICAL EDUCATION & SPORTS FOR
CWSN
 Organizations promoting Disability Sports
(Special Olympics; Paralympics; Deaflympics)
 Concept of Classification and Divisioning in
Sports.
Chapter IV 22-25
 Concept of Inclusion in sports, its need, and
Implementation
 Advantages of Physical Activities for children
with special needs.
 Strategies to make Physical Activities
assessable for children with special needs.
SPORTS & NUTRITION
 Concept of Balanced diet and Nutrition
 Macro and Micro Nutrients: Food sources &
functions
 Nutritive & Non-Nutritive Components of Diet
Chapter V 26-35
 Eating for Weight control – A Healthy Weight,
The Pitfalls of Dieting, Food Intolerance, and
Food Myths
 Importance of Diet in Sports-Pre, During and
Post competition Requirements
TEST AND MEASUREMENT IN SPORTS
 Fitness Test – SAI Khelo India Fitness Test in
school
 Measurement of Cardio-Vascular Fitness –
Chapter VI 36-40
Harvard Step Test
 Computing Basal Metabolic Rate (BMR)
 Rikli & Jones - Senior Citizen Fitness Test
 Johnsen – Methney Test of Motor Educability
PHYSIOLOGY AND INJURIES IN SPORTS
 Physiological factors determining components
of physical fitness
 Effect of exercise on the Muscular System
Chapter VII 41-45
 Effect of exercise on the Cardio-Respiratory
System
 Physiological changes due to aging
 Sports injuries: Classification
iv
BIOMECHANICS AND SPORTS
 Newton’s Law of Motion & its application in sports
 Types of Levers and their application in Sports.
Chapter
 Equilibrium – Dynamic & Static and Centre of 46-51
VIII Gravity and its application in sports
 Friction & Sports
 Projectile in Sports
PSYCHOLOGY & SPORTS
 Personality; its definition & types (Jung
Classification & Big Five Theory)
 Motivation, its type & techniques.
 Exercise Adherence: Reasons, Benefits &
Chapter IX 52-55
Strategies for enhancing it
 Meaning, Concept & Types of Aggressions in
Sports
 Psychological Attributes in Sports – Self-Esteem,
Mental Imagery, Self-Talk, Goal Setting
TRAINING IN SPORTS
 Concept of Talent Identification and Talent
Development in Sports
 Introduction to Sports Training Cycle – Micro,
Meso, Macro Cycle.
Chapter X 56-62
 Types & Methods to Develop – Strength,
Endurance, and Speed.
 Types & Methods to Develop – Flexibility and
Coordinative Ability.
 Circuit Training - Introduction & its importance
QUESTION BANK
Chapter I Management Of Sporting Event 64-66
Chapter II Children & Women In Sports 67-69
Chapter III Yoga As Preventive Measure For Lifestyle Disease 70-73
Chapter IV Physical Education & Sports For CWSN 74-76
Chapter V Sports & Nutrition 77-79
Chapter VI Test And Measurement In Sports 80-82
Chapter VII Physiology And Injuries In Sports 83-85
Chapter VIII Biomechanics And Sports 86-89
Chapter IX Psychology & Sports 90-92
Chapter X Training In Sports 93-95
v
Chapter- 1
MANAGEMENT OF SPORTING
EVENT
1. Functions of Sports Events Management (Planning, Organising, Staffing, Directing &

Controlling)
2. Various Committees & their Responsibilities (pre; during & post)
3. Fixtures and their Procedures – Knock-Out (Bye & Seeding) & League (Staircase,
Cyclic, Tabular method) and Combination tournaments.
4. Intramural & Extramural tournaments – Meaning, Objectives & Its Significance
5. Community sports program (Sports Day, Health Run, Run for Fun, Run for Specific
Cause & Run for Unity)
1
FUNCTIONS OF SPORTS EVENTS MANAGEMENT
(PLANNING, ORGANISING, STAFFING, DIRECTING & CONTROLLING)
FUNCTIONS CHARECTERISTICS
It is the purpose of ascertaining in advance what is supposed

to be done and who has to do it.
PLANNING
This signifies establishing goals in advance and promoting a
way of delivering them effectively and efficiently.
It is the administrative operation of specifying grouping

ORGANISING tasks, duties, authorising power and designating resources
needed to carry out a particular system.
It is obtaining the best resources for the right job. A significant

perspective of management is to make certain that the
STAFFING
appropriate people with the apt skills are obtainable in the
proper places and times to achieve the goals.
It involves directing, leading and encouraging the employees

DIRECTING to complete the tasks allocated to them. This entails building
an environment that inspires employees to do their best.
It is the management operation which focus towards the

accomplishment of organisational goals.
Basically it describe the procedure to be followed while
CONTROLLING performing a task and make necessary changes where ever
require. E.g. while marking a Kabaddi court whether the
measurement is of standard nature or not? Whether the ground
is suitable or not?
2
VARIOUS COMMITTEES & THEIR RESPONSIBILITIES (PRE,
DURING & POST)
RESPONSIBILITIES
COMMITTEE
PRE DURING POST
ORGANIZING Plans all aspects of Oversees the execution Evaluates the event's
COMMITTEE the event of the event success
competition
COMPETITION Manages the actual
format, and
COMMITTEE competitions
schedule
Creates marketing
MARKETING strategies,
Manages promotional
AND promotional
activities, advertising,
PROMOTION materials, and
and fan engagement
COMMITTEE secures media
coverage.
Preparing staying
Controlling the quality
arrangement,
BOARDING & and hygiene of food,
arranging and Collection of materials
LODGING timely distribution of
distribution of for stay.
COMMITTEE meals and cleanliness of
materials for stay,
boarding items.
preparing menu.
DECORATION
Decorates the Executes the opening
AND
playing venue and and closing ceremony in
CEREMONY
place of stay. a befitting manner.
COMMITTEE
Provides medical
MEDICAL support, handles injuries,
AND SAFETY and ensures safety
measures are in place.
Summarising
FINANCE Collection of
Prepares Budget expenditure and
COMMITTEE Tournament fees etc.
settlement of Bills etc.
To ensure that all the

WIND-UP non-consumable items
COMMITTEE have been stored back
/ returned.
3
FIXTURES AND THEIR PROCEDURES – KNOCK-OUT (BYE &
SEEDING) & LEAGUE (STAIRCASE, CYCLIC, TABULAR
METHOD) AND COMBINATION TOURNAMENTS.
TYPE OF TOURNAMENT
TYPE OF DESCRIPTION FIXTURE DRAWING

TOURNAMENT METHOD
It is a type of tournament in which a
team gets eliminated if they lose a
match.
KNOCKOUT KNOCKOUT TABLE
Less number of matches are played.
Require less time to complete the
Tournament
It is a type of tournament in which each STAIRCASE

team plays with all the other teams in
the Group OR Tournament.
LEAGUE
Large number of matches are played. CYCLIC
Require more time to complete the
Tournament TABULAR
It is a type of Tournament where the LEAGUE CUM

tournament is divided into two sub part KNOCKOUT
where one part is played in Knockout
format and the other part is played in
KNOCKOUT CUM
League format.
COMBINATION Optimum number of matches are LEAGUE
played.
LEAGUE CUM LEAGUE
Require optimum time to complete the
Tournament
KNOCKOUT CUM
KNOCKOUT
STEPS TO DRAW FIXTURE USING KNOCK-OUT TABLE
1. Calculate number of Matches : N-1
2. Calculate Number of Rounds : Number of Rounds = k
Where k is the next highest power of 2, such
that 2𝑘 ≥N>2𝑘−1
3. Calculate number of teams in Upper and Lower Half and divide the teams:
(𝑁+1) 𝑁
Number of Teams in Upper Half (if Number of teams is Odd) = for Even
2 2
(𝑁−1) 𝑁
Number of Teams in Lower Half (if Number of teams is Odd) = for Even
2 2
4. Calculate number of Byes: = 2𝑘 − 𝑁
5. Allocate in proper sequence
i. Last Team of Lower Half iii. First Team of Lower Half
ii. First Team of Upper Half iv. Last Team of Upper Half
6. Draw Layout of Fixture
4
Example: Drawing a Knockout Fixture of 9 Teams
Number of Matches = (N-1) = 9-1 =8 Matches
1 2 3 4
Number of Rounds = [2 =2, 2 =4, 2 =8, 2 =16],
16 ≥ 𝑁 > 8 , So k =4
Number of Teams in Upper Half
(𝑁+1) (9+1)
= = =5
2 2
Number of Teams in Lower Half
(𝑁−1) (9−1)
= = =4
2 2
Number of Byes = 24 − 9 = 16-9 =7
Example: Drawing a Knockout Fixture of 10 Teams

Number of Matches = (N-1) = 10-1 =9 Matches
1 2 3 4
Number of Rounds = [2 =2, 2 =4, 2 =8, 2 =16],
16 ≥ 𝑁 > 8 , So k =4
Number of Teams in Upper Half and Lower Half
(𝑁) (10)
= = =5
2 2
Number of Byes = 24 − 10 = 16-10 =6
5
STEPS TO DRAW FIXTURE USING CYCLIC METHOD
(EVEN NUMBER OF TEAMS)
𝑁(𝑁−1)
Number of Matches = 2
Number of Rounds =𝑁−1
Example: Drawing a Fixture of 6 Teams

𝑁(𝑁−1) 6(6−1)
Number of Matches = = = 15 Matches
2 2
Number of Rounds =𝑁−1 = 6-1 = 5 Rounds
STEPS TO DRAW FIXTURE USING CYCLIC METHOD

(ODD NUMBER OF TEAMS)
𝑁(𝑁−1)
Number of Rounds =𝑁

𝑁(𝑁−1) 5(5−1)
2 2
Number of Rounds =𝑁 =5 = 5 Rounds
6
STEPS TO DRAW FIXTURE USING STAIRCASE MEHTOD
𝑁(𝑁−1)
Number of Rounds =𝑁−1
𝑁(𝑁−1) 6(6−1)
2 2
Number of Rounds =𝑁−1 = 6-1 = 5 Rounds
FORMULA SUMMARY
Teams Teams
No. of No. of in in
Byes
Matches Round Upper Lower
Half Half
Knock (𝑁 + 1) (𝑁 − 1 )
Out-Odd
N-1 k 2𝑘 -N
2 2
Knockout Knock (𝑁) (𝑁)
Tournament Out-Even
N-1 k 2𝑘 -N
2 2
where k is the next highest power of 2, such
that 2𝑘 >N>2𝑘−1
Cyclic & 𝑁(𝑁 − 1)

League Staircase N
(Odd) 2
Tournament
Cyclic &
𝑁(𝑁 − 1)
Staircase N-1
(Even) 2
7
INTRAMURAL & EXTRAMURAL TOURNAMENTS – MEANING,
OBJECTIVES & ITS SIGNIFICANCE
FUNCTIONS INTRA-MURAL EXTRA-MURAL
Extra- Outside
Intra- Within
Mural- Wall
Mural- Wall
Competition which is played
Competition which is played
MEANING outside the wall of an institution.
within the wall of an institution.
e.g. Regional Sports Meet /
e.g. Inter House Tournament in a
National Sports Meet in Kendriya
Kendriya Vidyalaya
Vidyalaya Sangathan
Promote Fitness Competition

Build Community Compete for Recognition
OBJETIVE Skill Development Skill Showcase
Inclusivity Networking
Fun and Recreation Achievement
Extramural tournaments offer

Intramural tournaments
opportunities for individuals and
contribute to the overall well-
institutions to showcase their
being of the organization by
SIGNIFICANCE abilities, promote their brand, and
promoting physical health, team
compete at a higher level,
spirit, and a positive social
contributing to a sense of pride and
environment
achievement
COMMUNITY SPORTS PROGRAM

(SPORTS DAY, HEALTH RUN, RUN FOR FUN, RUN FOR
SPECIFIC CAUSE & RUN FOR UNITY)
Community sports programs includes a variety of events and initiatives that aim to promote
physical activity, community engagement, and social causes.
SPORTS DAY:
Objective: To bring the community together through a day of sports and recreational
activities.
Significance: Fosters community bonding, encourages physical fitness, and provides a
platform for friendly competition.
HEALTH RUN:
Objective: To promote health and wellness through organized running events.
8
Significance: Encourages people to adopt an active lifestyle, raise awareness about the
importance of exercise, and improve cardiovascular health.
RUN FOR FUN:
Objective: To create a fun and enjoyable running experience for participants of all ages and
fitness levels.
Significance: Promotes physical activity without the pressure of competition, making it
accessible to a wide range of individuals.
RUN FOR SPECIFIC CAUSE:
Objective: To raise awareness and funds for a particular social or environmental cause.
Significance: Combines fitness with philanthropy, allowing participants to contribute to a
meaningful cause while pursuing their fitness goals.
RUN FOR UNITY:
Objective: To celebrate unity, diversity, and harmony among community members.
Significance: Promotes a sense of togetherness, regardless of differences, and emphasizes the
importance of a united community.
9
Chapter- 2
1. Exercise guidelines of WHO for different age groups.

2. Common postural deformities-knock knees, flat foot, round shoulders,
Lordosis, Kyphosis, Scoliosis, and bow legs and their respective corrective
measures.
3. Women’s participation in Sports – Physical, Psychological, and social benefits.
4. Special consideration (menarche and menstrual dysfunction).
5. Female athlete triad (Osteoporosis, Amenorrhea, eating disorders)
10
EXERCISE GUIDELINES OF WHO FOR DIFFERENT AGE GROUPS
AGE GROUP ACTIVITY DURATION

Moderate-to-vigorous intensity Aerobic
Min 60 minutes- Daily
Physical Activity.
5-17 Years
Vigorous-intensity aerobic activities. 3 Days a Week
Strengthen muscle and bone. 3 Days a Week
Moderate-intensity aerobic physical activity Min 150–300 minutes Daily

OR
18–64 years Vigorous-intensity aerobic physical activity Min 75–150 minutes Daily
Muscle-strengthening activities at moderate

2 or more days a week
or greater intensity
Same as for adults
Varied multicomponent physical activity

65 years and 3 or more days a week
emphasizing functional balance.
above
Strength training at moderate or greater
3 or more days a week
intensity.
Pregnant and
postpartum Moderate-intensity aerobic physical activity Min 150 minutes- Daily
women
COMMON POSTURAL DEFORMITIES
KNOCK KNEE
In Knock knees, both knees knock or touch each other while
standing in a normal position.
Also Known as Genu Valgum.
Management:
 Horse Riding
 Keep Pillow between knees for some time.
 Use walking callipers
 Perform Padmasana and Gomukhasana.
11
BOW LEGS
It is the opposite of the knock knees position. If there is a
wide gap between knees while standing in a normal position
it is bow legs.
Also Known as Genu Varum.
Management:
 Walk by bending the toes inward.
 Walk on the inner edge of the feet.
 Stand erect with feet joined together.
 Perform Garudasana, Ardha chakrasana and
Ardhmatseyendrasana.
FLAT FOOT
It is a condition in which the arches on the inside of the feet

flatten when pressure is put on them.
Management:
 Jumping Rope
 Jumping on toes.
 Picking a light cloth with fingers of feet.
 Walk on toes
 Tadasana
ROUND SHOULDERS
The term rounded shoulders is used to describe a resting

shoulder position that has moved forward from the body's
ideal alignment.
Also known as ‘Mom Posture’.
Management:
 Hold horizontal Bars
 Keep tips of fingers on your shoulder and rotate
your hand in the clockwise and anti-clockwise
direction.
 Perform Chakrasana & Dhanurasana.
12
LORDOSIS
Lordosis is the decrease in inward curvature of the spine.
It creates problem in standing and walking.
It can be corrected in the initial stage.
Also Known as Hollow Back.
Management:
 Lie down in a prone position with hands under the abdomen. Press your hands upon
your abdomen and raise the lower back.
 Bend knees forward while allowing hips to bent backwards. The back should be straight
and the knees should be in the same direction as the feet.
 Sit on the chair with feet wide apart. Bend and position your shoulders between knees.
Then reach the floor under the back of the chair.
 Perform Halasana Regularly.
KYPHOSIS
Kyphosis implies an increase of a backward curve or
decrease of forward curve. Depression of the chest is
common in kyphosis.
Also Known as Hunch Back.
Management
 Lie on the back (supine position)- with knees up and

feet flat on the ground. Hands should be on the side.
Slowly move your arms sideways horizontally from
sideways to head. Palms should face upward. Hold
this position for some time and then return your
arms back. Repeat the exercise at least 10 times.
 Lie down on the chest (prone position) with hands on the hips. Raise your head and
trunk several inches and hold the position. Repeat at least 10 times.
 Sit in normal position- with a stick held with hands in horizontal position overhead.
Lower the stick and raise it behind head your head and shoulders. Repeat 10- 12 times.
 Perform Dhanurasana regularly.
SCOLIOSIS
Postural adjustment of the spine in a lateral direction is
called scoliosis. A single curve to the left is called the C
curve. It can also be found in an S shape.
Management:
 Lie down in a prone position
 Stand erect with feet few inches apart.
 Stand erect with feet several inches apart.
 Tadasana
 Pull Ups
13
WOMEN’S PARTICIPATION IN SPORTS – PHYSICAL, PSYCHOLOGICAL,
AND SOCIAL BENEFITS
PHYSCAL PSYCHOLOGICAL SOCIAL

BENEFITS BENEFITS BENEFITS
- Improved cardiovascular - Improved mood - Increased social support
health - Increased self-esteem - Increased social connectedness
- Increased muscle strength - Reduced stress - Increased leadership skills
and endurance
- Weight management
- Reduced risk of chronic
diseases
SPECIAL CONSIDERATION
(MENARCHE AND MENSTRUAL DYSFUNCTION)
Special care should be taken by sportswomen because of the problems associated with their
physiology.
MENARCHE
 Menarche is a girl’s first menstrual period. It can happen as early as age 9 or up to age 15.
 During this time, girls feel tense and emotional.
 Special attention should be given at this time.
 As a sportsperson, a young woman has to take special care of herself at that time.
MENSTRUAL DYSFUNCTION
Long distance running and other sports may lead to alterations in androgen, oestrogen and
progesterone hormones, which in some women may directly or indirectly result in amenorrhea
(absence of menstrual periods) or infertility.
SPECIAL CONSIDERATIONS
Education Providing education about menstrual health and hygiene
Flexible Training and Flexibility in training and competition schedules to

Competition Schedules accommodate menstrual cycles
Comfortable and supportive undergarments and menstrual

Proper Attire
products should be provided
Supportive and non-judgmental environment to discuss and

Supportive Environment
manage their menstrual health concerns.
Ensure that girls and women with menstrual dysfunction are

Inclusion not excluded from participation in physical activities and
sports.
14
FEMALE ATHLETE TRIAD
(OSTEOPOROSIS, AMENORRHEA, EATING DISORDERS)
FEMALE ATHLETE TRIAD

The female athlete triad (the triad) is an interrelationship of menstrual dysfunction, low
energy availability (with or without an eating disorder), and decreased bone mineral
density. It is relatively common among young women participating in sports.
A female athlete can have one, two, or all three parts of the triad.
OSTEOPOROSIS
It is a condition in which bones become weak and brittle.
It occurs when the body loses too much bone, makes too
little bones or both.
Causes:
 Menopause
 Advanced age
 Diet low in Calcium
 Eating disorder
 Bad eating habit
AMENORRHOEA
It is the absence of menstruation periods that can-happen
for many reasons.
Main causes are:
 Genetic abnormalities
 Excessive exercise
 Extreme physical or psychological stress.
 Malnutrition and eating disorder
EATING DISORDERS
It refers to either eating in excessive amounts or eating in very little amounts.
This disorder is related to mental illness and affects a – person’s physical and. mental health.
Types of Eating Disorder:
1. Anorexia Nervosa: The person restrict the amount of food because of fear of gaining
weight.
2. Bulimia Nervosa: A person eats excessive amount of food and then vomits it in order not to
gain weight.
15
Chapter- 3
YOGA AS PREVENTIVE MEASURE

FOR LYFESTYLE DISEASE
1. Obesity: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana,

Pavanmuktasana, Matsayasana, Halasana, Pachimottansana, Ardha – Matsyendrasana,
Dhanurasana, Ushtrasana, Suryabedhan pranayama.
2. Diabetes: Procedure, Benefits & Contraindications for Katichakrasana,
Pavanmuktasana,Bhujangasana, Shalabhasana, Dhanurasana, Supta-vajarasana,
Paschimottanasan-a, Ardha-Mastendrasana, Mandukasana, Gomukasana, Yogmudra,
Ushtrasana, Kapalabhati.
3. Asthma: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana,
UttanMandukasan-a, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati,
Gomukhasana Matsyaasana, Anuloma-Viloma.
4. Hypertension: Procedure, Benefits & Contraindications for Tadasana, Katichakransan,
Uttanpadasana, Ardha Halasana, Sarala Matyasana, Gomukhasana, UttanMandukasan-a,
Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi- shodhanapranayam,
Sitlipranayam.
5. Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan,
Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala Maysyendrsana,
Bhujandgasana, Gomukhasana, Bhadrasana, Makarasana, Nadi-Shodhana pranayama.
16
LIFESTYLE DISEASES PREVENTIVE ASANAS
OBESITY  Tadasana  Pachimottansana

 Katichakrasana  Ardha –
“It is condition of body in which  Pavanmuktasana Matsyendrasana
the amount of fat increases to  Matsayasana  Dhanurasana
extreme level”  Halasana  Ushtrasana
Can cause Diabetes,  Suryabedhan
Hypertension, Cardio-vascular Pranayama.
diseases, cancer, arthritis, flatfoot,
respiratory problems, liver
malfunction etc.
DIABETES  Katichakrasana  Ardha-Mastendrasana

 Pavanmuktasana  Mandukasana
It is the condition of the body in  Bhujangasana  Gomukasana
which the amount of sugar in the  Shalabhasana  Yogmudra
blood is prevented from being  Dhanurasana  Ushtrasana
used by the cells and is build-up  Supta-vajarasana  Kapalabhati.
in the blood.  Paschimottanasana
Type I- (Rare) Pancreas do not
produce sufficient Insulin
Type II- (Common) The insulin
hormone is not properly used by
the body
ASTHMA  Tadasana  Vakrasana

It is a condition in which the  Urdhwahastottansana  Kapalbhati
airways gets blocked or narrowed  UttanMandukasan  Gomukhasana
causing difficulty in breathing  Bhujangasana  Matsyaasana
 Allegic or Non-Allergic  Dhanurasana  Anuloma-Viloma.
 Genetic factors  Ushtrasana
HYPERTENSION  Tadasana  Vakrasana

It is the condition of increased  Katichakransan  Bhujangasana
blood pressure in the body  Uttanpadasana  Makarasana
120/80 mmHg is considered  Ardha Halasana  Shavasana,
normal.  Sarala Matyasana  Nadi-shodhana
Reading beyond 140/90 mmHg is  Gomukhasana Pranayam
considered as a state of  UttanMandukasana  Sitli Pranayam.
Hypertension
BACK PAIN AND ARTHRITIS  Tadasan  Bhujandgasana
 Urdhawahastootansana  Gomukhasana
 Ardh-Chakrasana  Bhadrasana
 Ushtrasana  Makarasana
 Vakrasana  Nadi-Shodhana
 Sarala Maysyendrsana Pranayama.
17
ASANAS OBESITY DIABETES ASTHAMA HYPERTENSION ARTHERITIS
Tadasana • • • •
Katichakrasana • • •
Pavanmuktasana • •
Matsayasana • •
Halasana •
Pachimottansana • •
Ardha–
• •
Matsyendrasana
Dhanurasana • • •
Ushtrasana • • • •
Bhujangasana • • • •
Shalabhasana •
Supta-vajarasana •
Mandukasana •
Gomukhasana • • • •
Urdhwahastottansana •
UttanMandukasan • •
Uttanpadasana •
Ardha Halasana •
Sarala Matyasana • •
Makarasana • •
Shavasana •
Urdha
•
Wahastootansana
Ardh Chakrasana •
Bhadrasana •
PRANAYAMA OBESITY DIABETES ASTHAMA HYPERTENSION ARTHERITIS
Yogmudra •
Suryabedhan
•
Pranayama
Kapalabhati • •
Nadi-shodhana
• •
Pranayam
Sitli Pranayam •
Anuloma-Viloma •
18
Fig: 2.1 Tadasana Fig: 2.2 Katichakrasana Fig: 2.3 Pavanmuktasana
Fig: 2.4 Matsayasana Fig: 2.5 Halasana
Fig: 2.6 Pachimottansana Fig: 2.7 Ardha–Matsyendrasana
Fig: 2.8 Dhanurasana Fig: 2.9 Ushtrasana
19
Fig: 2.10 Bhujangasana Fig: 2.11 Shalabhasana
Fig: 2.12 Supta-vajarasana Fig: 2.13 Mandukasana
Fig: 2.14 Gomukhasana Fig: 2.15 Urdhwahastottansana
Fig: 2.16 UttanMandukasan Fig: 2.17 Uttanpadasana
20
Fig: 2.18 Ardha Halasana Fig: 2.19 Sarala Matyasana
Fig: 2.20 Makrasana Fig: 2.21 Savasana
Fig: 2.22 Ardh Chakrasana Fig: 2.23 Urdha Wahastootansana
Fig: 2.24 Bhadrasana
21
Chapter- 4
PHYSICAL EDUCATION & SPORTS

FOR CWSN
1. Organizations promoting Disability Sports (Special Olympics; Paralympics;

Deaflympics)
2. Concept of Classification and Divisioning in Sports.
3. Concept of Inclusion in sports, its need, and Implementation
4. Advantages of Physical Activities for children with special needs.
5. Strategies to make Physical Activities assessable for children with special
needs.
22
ORGANIZATIONS PROMOTING DISABILITY SPORTS
(SPECIAL OLYMPICS, PARALYMPICS, DEAFLYMPICS)
SPECIAL OLYMPICS INTERNATIONAL:

Special Olympics International- Started by Eunice
Kennedy Shriver (Sister of John F Kennedy, former
president of USA)
Children with intellectual disabilities could be exceptional
athletes/sports persons and that through sports they can
realize their potential for growth & development. Founded
in 1968
SPECIAL OLYMPICS BHARAT

Special Olympics Bharat: Officially recognised body in
India- for developing Sports Opportunity for people with
intellectual disabilities.
Founded in 1987 as Special Olympics India and later
changed to Special Olympics Bharat in 2001.
PARALYMPICS
Category of disabilities: Physical, Visual & Intellectual
impairment.
Held at an interval of 04(four) years following the
Olympic Games and is managed by International
Paralympic Committee.
Vision- “To enable Paralympic athletes to achieve sporting
excellence and inspire and excite the world.”
First Paralympic Games held in Rome 1960. First Winter
Paralympic games held in 1976, Sweden.
DEAFLYMPICS
International Event where individuals who are Deaf can
only participate. Also known as World games for Deaf.
All signals are Visual in form (e.g. Referee use different
colour flags in place of whistle)
Held once in four Years. First Game- 1924, Paris
23
CONCEPT OF CLASSIFICATION AND DIVISIONING IN SPORTS
CLASSIFICATION: It refers to the process of grouping athletes based on their functional

abilities, impairments, or characteristics, rather than their skill level. This ensures that
individuals with similar conditions compete against each other, creating a level playing field.
DIVISIONING: On the other hand, it involves categorizing athletes into specific divisions
or classes based on their classification. This ensures that competitions are structured in a
way that accommodates various levels of abilities.
CLASSIFICATION DIVISIONING
Frame Running
Leg Amputation
Wheel Chair Racing
CONCEPT OF INCLUSION IN SPORTS, ITS NEED, AND IMPLEMENTATION
Inclusion in sports refers to the practice of creating an environment where everyone,

regardless of their abilities, gender, race, or background, can participate and feel welcome.
NEED FOR INCLUSION
Promoting Equality It encourage the feeling belongingness among the CWSN.
Empowering Individuals Empowers individuals with disabilities or to participate

actively in sports.
Breaking Stereotypes Inclusion helps challenge stereotypes associated with

certain sports or genders, proving that anyone can excel in
any discipline if given the opportunity and support.
Social and Psychological

Development. For inproving Self Esttem, Social and communication Skill.
IMPLEMENTATIONS FOR INCLUSION IN SPORTS
Accessible For hassle free participation. E.g. ramps, adaptive sports

Facilities equipment, and wheelchair-friendly spaces.
Training and Coaches, referees, and volunteers should undergo training to

Education understand the needs of diverse athletes
Inclusive Policies Inclusive policies that address discrimination, harassment, and

unequal treatment, while actively promoting diversity in all aspects
of the game
Supportive Creating outreach programs for CWSN.

Programs E.g. Scholarship Programme etc.
24
ADVANTAGES OF PHYSICAL ACTIVITIES FOR CHILDREN WITH
SPECIAL NEEDS
 Development of Motor Skills

 Improved mental Health & enhance Self-Esteem & Self- Image
 Ensure participation in Physical Education Programmes
 Improve Physical Fitness
 Improved Emotional health
 Behavioural Benefits
 Increased Independence
 Improve Social Adjustments
STRATEGIES TO MAKE PHYSICAL ACTIVITIES ASSESSABLE

FOR CHILDREN WITH SPECIAL NEEDS
STRATEGIES DESCRIPTION
 An appropriate Communication methods should be used.

COMMUNICATION E.g. for children with Verbal and hearing impairment visual
signals to be used.
 The area play should be reduces and must be free of

SPACE
hazards.
 Size should be bigger for easy handling.

 Weight should be lighter.
EQUIPMENT
 Shape should be regular.
 Height of goal post etc. should be lower.
MODIFICATION IN  To be modified to meet the requirements and include them

RULES with regular Physical education class.
 Small and achievable goals should be set for avoid

GOAL SETTING
reduction in Motivation.
INTEREST BASED  Choice should be given for ensuring comfort and

ACTIVITIES adaptability.
25
Chapter- 5
SPORTS & NUTRITION
1. Concept of Balanced diet and Nutrition

2. Macro and Micro Nutrients: Food sources & functions
3. Nutritive & Non-Nutritive Components of Diet
4. Eating for Weight control – A Healthy Weight, The Pitfalls of Dieting, Food
Intolerance, and Food Myths
5. Importance of Diet in Sports-Pre, During and Post competition Requirements
26
CONCEPT OF BALANCED DIET AND NUTRITION
NUTRITION
Nutrition is the process of taking in food and converting it into energy and other vital nutrients
required for life
BALANCED DIET
A balanced diet is essential for ensuring that all the nutrients are consumed in the proper quantities
and ratios. This means that meals from all the food groups should be included in a meal in such a way
that all the nutrients are provided in sufficient amounts.
INCLUDES- Carbohydrate, Protein, Fats, Vitamins, Minerals, Roughage & Water.
MACRO AND MICRO NUTRIENTS: FOOD SOURCES & FUNCTIONS
MACRO NUTRIENTS
 CARBOHYDRATE
 PROTEIN
 FATS
 ROUGHAGE
MICRO NUTRIENTS
 VITAMINS-
 WATER SOLUBLE VITAMINS
 FAT SOLUBLE VITAMINS
 MINERALS
 MACRO MINERALS
 MICRO MINERALS
MACRO NUTRIENTS
NUTRIENT FUNCTION SOURCES

Carbohydrates provide energy
Fruits, cereal grains, milk,
(4kcal/g) needed by the body and
CARBOHYDRATES sugar, rice, vegetables,
the nervous system, brain and red
pasta, bread.
blood cells.
Proteins build and repair body

Milk and milk products,
cells; form part of various
vegetables, grains, fish,
PROTEINS enzymes, hormones, and
eggs, poultry, meat,
antibodies. Also provides energy (4
legumes.
kcal/g).
27
NUTRIENT FUNCTION SOURCES
Fats provide energy (9kcal/g); Meat, poultry, fish, milk
carry fat-soluble vitamins; are part and milk products, nuts
FATS of cell membranes, membranes and seeds, vegetable oils,
around nerves, hormones, bile (for desi ghee, vanaspati ghee,
fat digestion). butter, margarine, cheese.
Dietary fibre or roughage provides Whole grain cereals

feeling of fullness i.e., one does not (whole wheat Flour, Dalia,
feel hungry soon after having a oats etc.), Whole Pulses,
meal. Green leafy vegetables
ROUGHAGE (GLVs), peas, beans and
It provides bulk to the diet, helps in other vegetables, fruits
smooth elimination of stool or like guava, orange,
faeces. pineapple etc.
MICRO NUTRIENT- VITAMINS- WATER SOLUBLE
VITAMINS IMPORTANT FUNCTIONS SOURCES
Vitamin B1 Works as coenzyme (Thiamine Whole-grain cereals, pulses,

(Thiamine) pyrophosphate-TPP) needed for peanuts and seeds, mushrooms,
energy metabolism. green peas, beans, egg yolk and
Important for nerve function meat
Needed for DNA and RNA
synthesis
Vitamin B2 Important for normal vision and Milk and milk products; animal
(Riboflavin) skin health products like eggs, liver,
kidney; green leafy vegetables
e.g. Broccoli, Whole-Grain
Cereals, Legumes.
Vitamin B3 Important for nervous system, Whole-grain cereals, pulses,

(Niacin) digestive system, and skin meat, poultry, fish, vegetables
(especially mushrooms).
Vitamin B5 Part of co-enzyme A (CoA) needed Widespread in foods: milk,

(Pantothenic for energy metabolism. meat, peanuts, eggs
Acid)
28
Vitamin B6 It helps in making white blood cells Whole-grain cereals, pulses,

(Pyridoxine) and haemoglobin. meat, poultry, fish vegetables
(especially mushrooms).
Vitamin B7 Functions as coenzyme in metabolic Widespread in foods like organ

(Biotin) reactions. meats, such as liver or kidney;
egg yolk; nuts, such as
almonds, peanuts, and walnuts;
soybeans and other legumes.
Vitamin B9 Formation of neurotransmitters Green leafy vegetables

(Folic acid / particularly spinach, pulses,
Needed for maintenance of normal
Folate) oranges and orange juice, and
blood pressure and reducing risk of
liver.
cancer
Vitamin B12 Needed for making new cells Meat, poultry, fish, seafood,
(Cobalamin) Important to nerve function eggs, milk and milk products.
Ascorbic acid Antioxidant, role in collagen Found in fruits and vegetables,

(vitamin C) formation hence in wound healing, especially citrus fruits, fresh
part of an enzyme needed for vegetables in the cabbage
protein metabolism. family, sprouts, Amla and
guava.
Important for immune system, helps
in iron absorption
MICRO NUTRIENT- VITAMINS- FAT SOLUBLE
Vitamin A Needed for vision in dim light, Milk, cheese, cream, butter,
healthy skin and mucous egg yolk, liver, Betacarotene.
(Retinol)
membranes, growth of skeletal and
Dark green leafy vegetables.
soft tissues, immune system health.
Vitamin D Needed for proper absorption of Egg yolks, liver, fatty fish,
calcium and phosphorus; fortified foods. When exposed
(Calciferol)
to sunlight, the skin can make
Deposition of calcium and
Vitamin D.
phosphorus in bones
29
Vitamin E Act as Antioxidant Polyunsaturated plant oils

(soybean, Corn, Cottonseed,
(Tocoferol) Protects cell walls
safflower); Green leafy
vegetables; Wheat germ;
Wholegrain products; Liver;
Egg yolks; Nuts and Seeds
Vitamin K Needed for proper blood clotting Green leafy vegetables and
Cabbage, Milk.
(Phytonadione)
Also produced in intestinal
tract by bacteria
MICRO NUTRIENT- MINERALS- MACRO
MACRO IMPORTANT
SOURCES
MINERAL FUNCTIONS
SODIUM Needed for proper fluid Table salt, soy sauce; large amounts
balance, regulating alkalinity in processed foods; small amounts
and acidity of body fluids, in milk, breads, green leafy
nerve transmission, and muscle vegetables, and unprocessed meats
contraction.
CHLORIDE Needed for proper fluid Table salt, soya sauce; large
balance, stomach acid amounts in processed foods; small
amounts in milk, meats, breads, and
vegetables
POTASSIUM Needed for proper fluid Meats, milk, fresh fruits and
balance, nerve transmission and vegetables, whole grains, pulses
muscle contraction
CALCIUM Important for healthy bones and Milk and milk products; fish with
teeth; bones (eg., sardines); fortified soya
milk; greens (broccoli, mustard
Important in nerve functioning,
leaves); pulses
blood clotting, blood pressure
regulation, immune system
health
30
MACRO IMPORTANT
SOURCES
MINERAL FUNCTIONS
PHOSPHORUS Important for healthy bones and Meat, fish, poultry, eggs, milk,
teeth; found in every cell; processed foods
Part of the system that
maintains acid-base balance
MAGNESIUM • Found in bones; Nuts and seeds; pulses; leafy, green

vegetables; seafood; chocolate
• Needed for making protein,
muscle contraction, nerve
transmission, immune system
health
SULPHUR Found in protein molecules Occurs in foods as part of protein in

meats, poultry, fish, eggs, milk,
pulses, nuts
MICRO NUTRIENT- MINERALS- MICRO
MICRO IMPORTANT
SOURCES
MINERAL FUNCTIONS
IRON part of haemoglobin that carries Organ meats; red meats; fish;
oxygen to every cell in the body; poultry; egg yolks; whole
pulses and whole grain
Part of myoglobin needed for
cereals; dried fruits; dark
muscle contraction,
green leafy vegetables.
ZINC Has a function in taste perception, Meats, fish, poultry, whole

wound healing, normal foetal grains, vegetables
development, important for
immune system
IODINE Found in thyroid hormone, which Seafood, foods grown in

helps regulate growth, iodine-rich soil, iodized salt,
development, and metabolism bread, dairy products
SELENIUM Antioxidant Meats, seafood, grains
31
MICRO IMPORTANT
SOURCES
MINERAL FUNCTIONS
COPPER Needed for iron metabolism Pulses, nuts and seeds, whole
grains, organ meats, drinking
water
MANGANESE Part of many enzymes Widespread in foods,

especially plant foods.
FLUORIDE Involved in formation of bones and Drinking water (either

teeth. fluoridated or naturally
containing fluoride), fish, and
Helps prevent tooth decay
most teas
CHROMIUM Works closely with insulin to Organ meats especially liver,

regulate blood sugar (glucose) whole grains, nuts, cheese
levels
MOLYBDENUM Part of some enzymes Pulses, breads and grains;

green leafy vegetables, milk;
liver
NUTRITIVE & NON-NUTRITIVE COMPONENTS OF DIET
Nutritive Component:
 This directly provide nutrition
 Carbohydrate, Proteins, Fats, Vitamins & Minerals
Non Nutritive Component:
 This does not provide any nutrition but helps in the process of Digestion.
 Water & Roughage (Fibre)
32
Nutrient Solubility Requirement Nutritive Energy
Carbohydrate Macro Yes Yes

Protein Macro Yes Yes
Fat Macro Yes Yes
A Fat Soluble
B Water Soluble
C Water Soluble
Vitamins Micro Yes No
D Fat Soluble
E Fat Soluble
K Fat Soluble
Minerals Micro Yes No
Roughage For Hydration No No
For Bowl
Water No No
Movement
EATING FOR WEIGHT CONTROL – A HEALTHY WEIGHT, THE PITFALLS

OF DIETING, FOOD INTOLERANCE, AND FOOD MYTHS
HEALTHY WEIGHT
It is a state where the weight of an individual is in proportion to his/her weight. It is measured by BMI.
Body Mass Index is a simple calculation using a person's height and weight.
The formula for is BMI = kg/m2 where kg is a person's weight in kilograms and m2 is their height in
meters squared. If the BMI is between 18.5 to 24.9 the weight of an individual is said to be normal or
healthy.
33
PITFALLS OF DIETING
If Dieting is not practised in a proper and scientific manner then it causes more problems. Some
pitfalls or danger of unplanned dieting are:
Extreme Reduction Person reduces the diet considerably which causes low level of
of Calories energy thus person feels tiredness body aches.
People often skip meals to reduce weight where as in react meal

Skipping meals
they take large among of food
Low energy Diet: The person take diet without fats and less carbohydrates by which health
is affected
Not performing People often consider that reducing diet for controlling weight but they
physical Activity: neglect physical activities which is equally important for healthy
Lifestyle.
People often think that drinking water or liquid makes them to gain
Taking less Liquid weight which is wrong.
FOOD INTOLERANCE
A food intolerance is when you have difficulty digesting certain foods or
ingredients in food. It's not usually serious, but eating the food you're
intolerant to can make you feel unwell.
The most common food intolerance is lactose intolerance.
Gluten (wheat, rye and barley) – found in foods like bread and pasta
Histamine – found in foods and drinks like wine and cheese
Caffeine – found in coffee, tea and some fizzy drinks
Sulphites – found in cider, beer and wine
Salicylates – found in some fruits, vegetables, herbs and spices
Monosodium glutamate (MSG) – found in ripened fruits, cured meats and savoury foods
FOOD MYTHS
MYTHS TRUTH
The right type of carbs are important for
Carbohydrates are bad
maintaining energy.
Eating once a day is a good way to lose Infrequent or inconsistent mealtimes can
weight. cause your body to go into starvation mode.
Your body doesn’t shut down at night,

You have to stop eating at a certain time
however there just need be a proper gap
at night to lose weight
between Dinner and going to bed.
Natural fats (in limited quantity) should be

Eating fat will make you fat
part of a well-balanced diet.
34
MYTHS TRUTH
Gluten are essential only with Gluten

A gluten-free diet is good for everyone
intolerance may avoid consuming it
Balance diet with proportionate nutrients

‘Calories In, Calories out’, is All That along with exercise is essential for Weight
Matters for Weight management. management.
IMPORTANCE OF DIET IN SPORTS-PRE, DURING AND POST

COMPETITION REQUIREMENTS
PRE COMPETETION
 AIM- To store Energy
 Usually begins 01 Week before competition
 Includes Complex Carbohydrate to increase Glycogen Stores
 Low in Fat & Protein
 1-2 Hours before competition- Carbohydrate energy drink.
DURING COMPETETION
 AIM- To maintain energy supply
 Usually depends on duration of competition
 Carbohydrate drinks in regular intervals
 Very light food with minimum Protein & Fats for Long duration events e.g. One Day
Cricket
POST COMPETETION
 AIM- Recovery
 Water and Carbohydrate drinks
 Meal within 02 hours of Competition
 Preferably Carbohydrate & Lean Protein
35
Chapter- 6
TEST AND MEASUREMENT IN

SPORTS
1. Fitness Test – SAI Khelo India Fitness Test in school

2. Measurement of Cardio-Vascular Fitness – Harvard Step Test
3. Computing Basal Metabolic Rate (BMR)
4. Rikli & Jones - Senior Citizen Fitness Test
5. Johnsen – Methney Test of Motor Educability
36
FITNESS TEST – SAI KHELO INDIA FITNESS TEST IN SCHOOL
Fitness Test - SAI Khelo India Fitness Test in school:

Age group 5-8 yrs./ Class 1-3:
 BMI : To assess Body Composition Fig 6.1
 Flamingo Balance Test : To assess Balancing ability Fig 6.2
 Plate Tapping Test : To assess neuro muscular Coordination Fig 6.3
Fig 6.1 Fig 6.2 Fig 6.3

Age group 9- 18yrs/ Class 4-12:
 BMI : To assess Body Composition Fig 6.4
 50m Speed test : To assess the component of Speed Fig 6.5
 600mt Run/Walk : To assess Cardio-vascular endurance Fig 6.6
 Sit & Reach Flexibili1ty test : To assess Flexibility Fig 6.7
 Abdominal Partial Curl Up : To assess Muscular Endurance Fig 6.8
 Push-Ups (for boys): To assess Muscular Strength Fig 6.9
 Modified Push-Ups (for girls) : To assess Muscular Strength Fig 6.10
Fig 6.4 Fig 6.5 Fig 6.6
Fig 6.7 Fig 6.8 Fig 6.9 Fig 6.10
37
MEASUREMENT OF CARDIO-VASCULAR FITNESS – HARVARD STEP TEST
Developed by Belgian-American physiologist Lucien Brouha and his associates in 1943 at

the Harvard Fatigue Laboratories during World War II.
Objective: To measure cardio vascular efficiency OR Aerobic Fitness.
Equipment: Stopwatch, a platform 20 inches high (men), 18 inches for women.
Procedure: The participant is asked to step-up on the platform and down again at a rate of 30
steps/minute for 5 minutes continuously or until he gets exhausted.
Scoring: As soon as the participant completes the cycle, he is asked to sit-down and the total number
of heartbeats are counted between 1 to 1.5 minutes, 2 to 2.5 minutes and 3 to 3.5 minutes. The score is
based on following formula:
PEI = (Duration of exercise in seconds x 100)/ (5.5 x Pulse count of 1 − 1.5 min after Exercise)
Norms: <49- POOR; 50-80: Average; >81: Good
COMPUTING BASAL METABOLIC RATE (BMR)
Basal metabolic rate (BMR) estimates the minimum number of calories a person needs to
burn to sustain their basic life functions during a 24-hour period of rest.
Equipment : Stadiometer, Weight machine, Pen and paper
Procedure : Measure Height and Weight and put the values in the equations below
Formula used : The Mifflin-St Jeor BMR Equation
Male : (10 * weight (kg.)) + (6.25 * height (cm)) – (5 * age) + 5
Female : (10 * body weight (kg.)) + (6.25 * height (cm)) - (5 * age) – 161
38
RIKLI & JONES - SENIOR CITIZEN FITNESS TEST
The assessments was designed by Rikli and Jones in 2001 at California State University,
Fullerton. The test items of Rikli & Jones Senior Citizen Fitness Test are:
Arm Curl Test : To assesses upper-body strength. Fig 6.11
Scratch Test of the Back : To assess upper body flexibility. Fig 6.12
Chair stand test : To assess lower body strength. Fig 6.13
Chair Sit & Reach Test : To assess lower body flexibility. Fig 6.14
Eight-foot up and go test : To assess speed and agility. Fig 6.15
6 Minute walk test : This is to assess aerobic fitness. Fig 6.16
Fig 6.11 Fig 6.12 Fig 6.13 Fig 6.14 Fig 6.15
Fig 6.16
JOHNSEN – METHNEY TEST OF MOTOR EDUCABILITY
Johnson- Metheny Test battery is revised version of Johnson Educability Test which was
designed in 1932. The purpose of the Johnson battery was to measure neuromuscular skill
capacity which have ten items. In 1938 Methney studied the test and eliminated six test items.
39
The test items of Johnson- Metheny Test battery are:
 Front Roll Fig 6.17
 Back Roll Fig 6.18
 Jumping Half-Turns Fig 6.19
 Jumping Full Fig 6.20
Fig 6.17 Fig 6.18
Fig 6.19 Fig 6.20
40
Chapter- 7
PHYSIOLOGY AND INJURIS IN

SPORTS
1. Physiological factors determining components of physical fitness

2. Effect of exercise on the Muscular System
3. Effect of exercise on the Cardio-Respiratory System
4. Physiological changes due to aging
5. Sports injuries: Classification
41
PHYSIOLOGICAL FACTORS DETERMINING COMPONENTS OF PHYSICAL
FITNESS
COMPONENTS PHYSIOLOGICAL FACTORS

Muscle Mass: The amount of muscle tissue in your body.
Muscle Fibre Type: The proportion of fast-twitch and slow-
STRENGTH twitch muscle fibres.
Neuromuscular Efficiency: How effectively your nervous
system signals your muscles to contract.
Heart Health: The health of your heart, including its ability

to pump blood efficiently.
CARDIOVASCULAR Lung Capacity: The capacity of your lungs to take in and
ENDURANCE transport oxygen to muscles.
VO2 max: Maximal oxygen consumption, which reflects
your aerobic fitness level.
Muscle Fatigue Resistance: The ability of muscles to sustain

MUSCULAR contractions over time.
ENDURANCE Lactate Threshold: The point at which lactic acid
accumulates in muscles during exercise.
Joint Range of Motion: The degree to which your joints can

move through their full range.
FLEXIBILITY
Muscle and Tendon Elasticity: The ability of muscles and
tendons to stretch and return to their original length.
Fast-Twitch Muscle Fibre Dominance: The proportion of

muscle fibres optimized for quick contractions.
SPEED
Nervous System Coordination: The efficiency of your
nervous system in coordinating rapid movements.
Joint Mobility: The ability to move quickly and change

direction.
AGILITY
Balance: The capacity to maintain stability during rapid
movements.
Motor Skills: Your ability to control body movements

accurately.
COORDINATION
Hand-Eye Coordination: The synchronization of visual
input and motor responses.
42
EFFECT OF EXERCISE ON THE MUSCULAR SYSTEM
Change in shape and size of muscles.

Increase in number of capillaries.
Improving the strength of connective tissues.
Improving the efficiency of muscles.
Delays fatigue.
Activation of non-functioning fibres.
Maintain correct body posture.
Reduces reaction time (improves reaction).
EFFECT OF EXERCISE ON THE CARDIO RESPIRATORY SYSTEM
• Increase in Heart Rate

• Increase in Stroke Volume
IMMEDIATE • Increase in Cardiac Output
EFFECTS
• Increase in Blood Flow
• Increase in Blood Pressure
• Increase in Size of Heart

• Decrease in Resting Heart Rate
• Stroke Volume Increases at Rest
LONG TERM • Increased Blood Flow
EFFECT • Decrease in Blood Pressure
• Increase in Blood Volume
• Quick Recovery Rate
• Reduced Risk of Heart Diseases
PHYSIOLOGICAL CHANGES DUE TO AGING
• Changes in Muscle size and Strength

• Change in Bone density
• Changes in Respiratory, Cardiovascular, nervous, Urinary and Gastrointestinal
systems
• Change in Flexibility
• Change in Senses ( vision, hearing, taste and smell)
43
SPORTS INJURIES: CLASSIFICATION
INJURIES TYPES & CHARECTERISTICS
 Contusion- Muscle Injury resulting from direct hit.

 Strain- Muscle injury resulting from rupture of muscle
fibre
SOFT TISSUE  Sprain- Ligament injury rupture of Ligaments
INJURIES  Abrasion- Muscle injury resulting from friction with
certain equipment or surface
 Bruises- Muscle tissue and blood vessel injury resulting
in Blueness
Fig. 7.1 Contusion Fig. 7.2 Strain Fig. 7.3 Sprain
Fig. 7.4 Abrasion Fig. 7.5 Bruises
44
 Simple Fracture- Broken at one place without any would

 Compound Fracture- Skin and muscles are damaged along with
fracture
 Complicated Fracture- Internal organs are damaged due to
BONE fracture
INJURIES  Greenstick Fracture- Fracture in bone of small children due to
stress
 Commented Fracture- Bone is broken into three or more pieces
 Impacted Fracture- When end of the fractured bone enters
another bone
Fig 7.6 Types of Fractures
They are known as joint dislocation. “Dislocation is the displacement of

contiguous surfaces of two or more bones which are in a joint.” It is
JOINT
caused by an external force which forces the joint to move beyond the
INJURY
limits of a joint. If the joint is forced to move in an abnormal direction,
this dislocation can be a complete or a partial displacement of the bones.
Fig. 7.7 Dislocation of Shoulder
45
Chapter- 8
1. Newton’s Law of Motion & its application in sports

2. Types of Levers and their application in Sports.
3. Equilibrium – Dynamic & Static and Centre of Gravity and its application in
sports
4. Friction & Sports
5. Projectile in Sports
46
NEWTON’S LAW OF MOTION & ITS APPLICATION IN SPORTS
LAW DEFINITION APPLICATION

FOOTBALL
“A body at rest will remain at The ball at penalty spot will remain at its
NEWTON’S rest and a body in motion will position (at rest) until it is kicked (external
FIRST LAW OF remain in motion at the same fore applied).
MOTION speed and in the same
(LAW OF direction till any external force HOCKEY
INERTIA) is applied on it to change that A rolling ball (at motion) will come at
state” rest due to the Gravity and frictional force
of the ground (external force).
CRICKET
“The rate of change in If a batsman player hits a ball with double
NEWTON’S acceleration of an object is the force, the rate at which the ball will
SECOND LAW directly proportional to the accelerate (speed up) will be doubled
OF MOTION force producing it and
(LAW OF inversely proportional to its VOLLEYBALL SMASH
ACCELERATION) mass.” Higher the force exerted by the player on
Force = Mass X Acceleration the ball- faster it will travel and making it
hard for opponent to receive the ball.
SWIMMING
Action: A swimmer applying backward
NEWTON’S force in water (propelling)
THIRD LAW OF “To every action, there is Reaction: The body moves forward
MOTION always an equal and opposite
(LAW OF ACTION reaction.” HIGH JUMP
& REACTION) Action: Jumper applying force to the
ground in downward direction.
Reaction: The body moves upward
47
TYPES OF LEVERS AND THEIR APPLICATION IN SPORTS
Lever is a rigid bar which is capable of rotating about a fixed point called the fulcrum. Example: See-
Saw, Scissors, Pulley etc. Skeletal & Muscular system together also acts like lever.
CLASS OF LEVER DESCRIPTION EXAMPLE
CLASS I A first class lever has the See-saw

fulcrum located between A pair of scissors
the force and the Rowing
resistance. Tilting Head back
CLASS II A second class lever has Wheel barrow

the load or resistance Straight Push-ups,
located between the Calisthenics
fulcrum and the force. Raising heel off ground
CLASS III A third class lever has the Baseball bat

force located between the Tennis racket
fulcrum and the Curling of biceps, etc.
resistance. Bicep curl
48
EQUILIBRIUM – DYNAMIC & STATIC AND CENTRE OF GRAVITY AND ITS
APPLICATION IN SPORTS
Equilibrium is defined as a state of Balance or stable situation. Opposite forces cancel each other out
and no changes takes place.
Factors affecting Equilibrium
 Broader the base - Greater the Stability

 Lower the Centre of Gravity - Higher the stability
 Heavier the Body weight - Greater the Stability
TYPE OF
DEFINITION APPLICATION
EQUILIBRIUM
DYNAMIC It is balance of a body - An athlete running with
EQUILIBRIUM during movement. constant velocity
- Weightlifting
STATIC EQUILIBRIUM It is balance of a body - Hand Stand

during rest. - Sirshasana
CENTRE OF GRAVITY
The centre of Gravity is the point in the body or the system around which it’s Mass or Weight is
evenly distributed or balanced.
In Straddle Technique Centre Of Gravity In Fosbury Flop Centre Of Gravity moves

moves above the bar below the bar .
The Jumper can clear the High Jump Bar at greater height by applying same force as he/she has
to lift the Centre of Gravity to a lesser height.
49
FRICTION & SPORTS
The force acting along two surfaces in contact which opposes the motion of one body over the other is
called the force of friction.
TYPE OF FRICTION DEFINITION

STATIC FRICTION The opposing force that comes into play when one body
tends to move over the surface but the actual motion has
yet not started is called static friction.
DYNAMIC FRICTON It is the friction between two surfaces that are in relative
motion with respect to each other. It is the opposing force
that comes into play when one body is actually moving
over the surface of another body.
ADGANTAGE DISADVANTAGE
 Hold or grip an object e.g. Racket Makes movement difficult

 Keep object at their position - Wind blowing from opposite direction
Ball during penalty Kick / Shot. hakes it harder for running, Cycling,
 FOOTBALL / HOCKEY Kayaking etc.
Stop a moving ball. Waste of Energy
 WALKING / RUNNING - The energy of the player gets wasted in
It helps in Walking / Running by overcoming the resistance.
preventing slippage (wastage of force
applied to ground)
Methods of Increasing Friction Methods of Reducing Friction

•Using Rubber Grips in Bats &  Using aerodynamically designed
Racquets equipment e.g. Helmet, Javelin etc.
•Using Rubber soles, spikes, studs in  Using advanced clothing material
shoes e.g. less water absorbing material in
swimming costume.
50
PROJECTILE IN SPORTS
When an object is thrown into space either horizontally or at an angle under the action of Gravity is
known as Projectile. The path followed by the Projectile is known as Trajectory.
Examples in sports:
 Football kick  Discuss Throw

 Javelin throw  Short Put
Factors affecting the projectile trajectory
 Propelling Force
 Force of Gravity
 Effect of air Resistance
 Angle of Release
 Height of Release
51
Chapter- 9
PSYCHOLOGY & SPORTS
1. Personality; its definition & types (Jung Classification & Big Five Theory)
2. Motivation, its type & techniques.
3. Exercise Adherence: Reasons, Benefits & Strategies for enhancing it
4. Meaning, Concept & Types of Aggressions in Sports
5. Psychological Attributes in Sports – Self-Esteem, Mental Imagery, Self-Talk,
Goal Setting
52
PERSONALITY: IT’S DEFINITION & TYPES
(JUNG CLASSIFICATION & BIG FIVE THEORY)
PERSONALITY:
Derived from Latin Word- Persona (Masks). Personality is
usually the set of characteristics possessed by a person.
“Personality is the integration of all habits which determine the
role and status of the person in society”- Burges
JUNG’S CLASSIFICATION OF PERSONALITY
INTROVERT EXTROVERT AMBIVERT

An individual exhibiting- An individual exhibiting- They possess mixed
Contemplative, Analytical, Strategic, characteristics of Both
Exploring, Theoretical, Planning, Organiser, Introvert and Extrovert.
Independent, Idealistic & Adventurous &
Visionary Characteristics Innovative Characteristics
BIG FIVE PERSONALITY THEORY
TRAIT CHARECTERISTICS
OPENNESS Being curious, Intellectual, Creative & open to new ideas.
CONSCIENTIOUSNESS Being organised, Systematic, Punctual, achievement

oriented and dependable.
EXTROVERSION Being Outgoing, Talkative, sociable and enjoying social

situations.
AGREEABLENESS Being Affable, tolerant, sensitive, trusting, kind and warm.
NEUROTICISM Being Anxious, irritable, temperamental and moody
53
MOTIVATION, ITS TYPE & TECHNIQUES.
The term Motivation is derived from Latin word ‘Movere’ meaning ‘to move’. It is
combination of thought, feeling or condition that causes one to act.
“Any condition, that might energise and direct our actions”- Crooks & Stein
INTRINSIC MOTIVATION EXTRINSIC MOTIVATION

When the force/urge to something comes When the force/urge to do something
from within arises due to external factors.
TECHNIQUES OF MOTIVATION
 Goal Setting  Verbal Comments  Prizes
 Arrangement of  Environment  Music
Event  Outcome  Attitude
 Spectator  Praise/Blame  Self-Talk
EXERCISE ADHERENCE: REASONS, BENEFITS & STRATEGIES FOR

ENHANCING IT
Exercise adherence is the

extent to which a patient
acts in accordance with the
advised interval, exercise
dose, and exercise dosing
regimen.
STRATEGIES FOR ENHANCING EXERCISE ADHERENCE

 Simple Exercise at Beginning  Setting appropriate Goal
 Select interesting Exercise  Support of Other
 Select Variety of Exercise  Thanks yourself
 Exercise in Morning  Make a schedule & be punctual
 Concentrate on Yourself  Tracking your Progress
54
MEANING, CONCEPT & TYPES OF AGGRESSIONS IN SPORTS
Aggression is range of behaviours that can result in both Physical and Psychological harm to
oneself, others or objects in the Environment.
HOSTILE INSTRUMENTAL ASSERTIVE

AGGRESSION AGGRESSION AGGRESSION
 The intension is to cause  Displaying aggressive Use of verbal force to

harm to someone else behaviour in the pursuit achieve one’s purpose
 Physical or Mental of a non-aggressive goal E.g. Sledging in Cricket or
Harm  Channelled aggression other sports
 Reactive aggression and not accompanied by
often accompanied by anger
anger  Often visible in contact
 E.g. Harming other sports e.g. Wrestling,
sportsmen when losing a Boxing etc.
game
PSYCHOLOGICAL ATTRIBUTES IN SPORTS

(SELF-ESTEEM, MENTAL IMAGERY, SELF-TALK, GOAL SETTING)
ATTRIBUTES CHARECTERISTICS
 The amount of value and competence we place in ourselves

determines our level of self-esteem.
SELF-ESTEEM  By having a good perception of our bodies and the physical
talents and abilities we develop, we can improve our self-
esteem through sport.
 An athlete uses mental imaging when they visualise oneself

MENTAL IMAGERY
in a setting and engaging in a certain activity.
 The verbalization or words that athletes repeat to

themselves before or during performing a skill are referred
to as self-talk.
SELF-TALK
 By using these methods, you can enhance your focus and
slow down your brain, allowing it to allocate more “power”
to the current work at hand.
 One of the most important abilities to impart on athletes in

order to assist them to improve their performance is goal
GOAL SETTING planning.
 Athletes can develop confidence and self-belief by setting
SMART goals.
55
Chapter- 10
TRAINING IN SPORTS
1. Concept of Talent Identification and Talent Development in Sports

2. Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle.
3. Types & Methods to Develop – Strength, Endurance, and Speed.
4. Types & Methods to Develop – Flexibility and Coordinative Ability.
5. Circuit Training - Introduction & its importance
56
CONCEPT OF TALENT IDENTIFICATION AND TALENT DEVELOPMENT
IN SPORTS
 Recognizing current participants with the potential to

TALENT become elite performers. Predicting performance over
IDENTIFICATION various periods of time by measuring Physical,
Physiological, Psychological and sociological attributes.
TALENT  Providing athletes with a suitable learning environment so

DEVELOPMENT that talent can be realized.
INTRODUCTION TO SPORTS TRAINING CYCLE – MICRO, MESO, MACRO

CYCLE
TRAINING
DURATION CHARECTERISTICS
CYCLE
A macrocycle is a
High Volume – Low Intensity
yearly strategy
 The macrocycle has three stages:
MACRO that aims to peak
Preparatory, Competitive & Transition.
CYCLE for the year’s
 Around 2/3 to 3/4 of the macrocycle should
primary
be devoted to the preparatory phase.
competition.
Decreased Volume – Increased Intensity

From two to six  An athlete uses mental imaging when they
MESO CYCLE
weeks visualise oneself in a setting and engaging in
a certain activity.
Low Volume – High Intensity

 It is the smallest Phase and is applied just
MICRO
3 to 10 Days before the competition. In this phase
CYCLE
exercise are very specific to the event and
might vary from day to day.
57
TYPES & METHODS TO DEVELOP – STRENGTH, ENDURANCE, AND
SPEED, FLEXIBILITY AND COORDINATIVE ABILITY
STRENGTH
Maximum Strength
Dynamic -Ability of the body to work against
Strength maximum resistance
-When the Force is

applied along
movement of muscle
fibre
Strength
Static
Strength- -When the
Force is applied but
there is no movement
of muscle fibre Strength
ExplosiveEndurance
Strength
- -Ability
Ability to
to overcome
overcome resistance
resistance under
with
the condition
high Speed
of Fatigue.
METHOD TO DEVELOP STRENGTH
‘Iso’= Same/No ‘Iso’= Same/No ‘Iso’= Same/No

ISOTONIC EXERCISES
ISOMETRIC EXERCISES
ISOKINETIC EXERCISES
Change Change Change
‘Metric’= ‘Tonic’= Pressure/ ‘Kinetic’=
Measurement Resistance Movement/Motion
Exercises where there Exercises where there Exercises where there

is no change in is no change in is no change in Force/
Muscle Length. Resistance being being applied on the
applied on the Muscles throughout
Muscles. the Range of Motion.
Here Force is exerted Force is exerted by the Force is exerted by the
by the Muscles but no muscles with visible muscles with visible
visible movements Movements Movements
takes place. throughout a Range of throughout a Range of
Motion Motion
E.g. Holding a
Dumbbell/ weight for E.g. Bicep Curl, E.g. Bicep Curl with
certain duration of Tricep Curl etc. Specialized Machines
Time
Fig. 10.1 Isometric Exercise Fig. 10.2 Isotonic Exercise Fig. 10.3 Isokinetic Exercise
58
ENDURANCE
Activities upto 45 Sec.

Speed Endurance E.g. 100, 200 and 400 m
Sprint
Activities from 45 Sec

Short Term Endurance to 2 Min Duration.
E.g. 800m Run
Endurance
Activities from 2 Min to
Mid Term Endurance 11 Mins
E.g. 1500 m Run
Activities above 11
Mins
Long Term Endurance
E.g. 5000m 10000m,
Marathon Run etc.
METHOD TO DEVELOP ENDURANCE

CONTINUOUS METHOD
INTERVAL METHOD
Exercise is Exercise is
FARTLEK METHOD
Exercise is
performed for a long performed in performed for a long
duration without any Intervals. Repeation duration without any
break. of Movement over break in diferent
Intensity of and again with a terrain.
exercises remains period of rest in Intensity is not
low. between. preplanned and
Duration should not Intensity of varies with Terrain.
be less than 30 Min. exercises should be Duration should not
High. be less than 45 Min.
Heartbeat between
140-160 beats per Heartbeat between Heartbeat between
minute. 160-180 beats per 140-180 beats per
minute and then rest minute.
upto 120-140.
Introduced by Gosta
Introduced by Bikila Holmer in 1937.
in 1920. Also known as
Speed Play.
59
SPEED
Reaction Ability to react effectively and

Ability quickly to any action or Signal
Acceleration Ability to achieve maximum

Ability speed in shortest possible time
Movement Ability to perform a movement in

Speed
Speed a shortest possible time
Ability to maintain maximum

Locomotor
speed for maximum duration of
Ability
time
Ability to perform a movement in
Speed
a shortest possible time under the
Endurance
condition of fatigue.
METHOD TO DEVELOP SPEED
Repeating the Repeating the Increase in

ACCELERATION RUN
IMPROVING STRENGTH
initial movement movement with strength in the

or acceleration same speed muscles helps in
phase through the exerting more
PACE RUN
repeatedly. period of force and this

activity. results in higher
speed.
E.g. For 100m
Event repeating E.g. For 400m
the initial 30m run Maintaining
to 40m the same pace
repeatedly over the entire
400m
60
FLEXIBILITY
Passive Flexibility
(Ability to perform
movement over a
range of motion
with external help)
FLEXIBILITY Static Flexibility

(Ability to perform a movement
Active Flexibility through a higher range of motion in
(Ability to perform a static position)
movement over a
range of motion
without any Dynamic Flexibility
external help) (Ability to perform a movement
through a higher range of motion in
a moving action)
METHOD TO DEVELOP FLEXIBILITY
PNF TECHNIQUE
BALLISTIC METHOD
STATIC STRETCHING METHOD
DYNNAMIC STRETCHING METHOD
The Holding the Slowly Stretching is

movement is movement in moving the performed
performed in the Stretched body part to after a brief
a swing or condition the maximum period of
rhythmic range of muscle
manner. motion. contraction.
61
COORDINATIVE ABELITIES
Orientation Ability to determine body parts

Ability in relation to time & space
Coupling Ability to Combine different

Ability body part
Reaction Ability to react or respond

Ability quickly to a signal
Ability to maintain balance

Balance Ability
during a movement
Coordinative
Abilities
Rhythm Ability to perform a movement
Ability in a rhythmic manner
Ability to change a movement

Adaptation
by anticipating another
Ability
movement
Ability to achieve a high degree

Differentiation
of accuracy and economy in
Ability
different phases of movement
CIRCUIT TRAINING - INTRODUCTION & ITS IMPORTANCE
Circuit training involves resistance exercises that work multiple muscle groups, it helps to
build overall strength and improves muscular endurance. By performing a variety of
exercises with little rest, circuit training can help to challenge your muscles and promote
growth.
Different stations are designed with different set of exercise. The group is divided in among
all the stations and after performing exercise for a set time, the group change station in clock
or anti clock direction. A round is complete when a group performs exercise of all the
stations. It is an example of High Volume-Low Intensity workout.
IMPORTANCE
 Improves muscular endurance.
 Increases strength and muscle growth.
 Improves heart health
 Offers a full-body workout.
 Its time efficient.
 Improves exercise adherence.
 May promote weight loss.
62
QUESTION BANK
Chapter- 1
MANAGEMENT OF SPORTING EVENT
MULTIPLE CHOICE QUESTIONS: 01 Marks

Q1. Which of the following is/are the functions of Sports Management.
a) Planning c) Controlling
b) Staffing d) All of these
Q2. Which of the following Sports Management process involves in recruitment of personnel.
a) Planning c) Controlling
b) Staffing d) All of these
Q3. Which of the following is NOT a committee to conduct a tournament or competition?
a) Committee for Publicity c) Committee for Boarding and Lodging
b) Committee for releasing a film d) Committee for First-aid
Q4. Which of the following is/are the function(s) of organising committee?
a) Planning and Advisory function c) Both of these
b) Executive function d) None of these
Q5. Which of the following method is used to draw fixtures in league tournaments?
a) Staircase c) Cyclic
b) Tabular d) All of the above
Q6. Which one of the following methods is NOT used for drawing fixtures in league tournaments?
a) Cyclic method c) Knockout Method
b) Staircase method d) Both (a) and (b)
Q7. Which of the following is formula to calculate number of teams in League Tournament:
a) N(N-1)/2 c) N(N+1)/2
b) (N-1)/2 d) (N+1)/2
Q8. Which of the following is formula to calculate number of teams in Knockout Tournament?
a) N c) N+1
b) N-1 d) (N-1)/2
Q9. Which of the following is a significance of Extramural Competition?
a) Promoting Physical Education c) For competing at higher level
b) Positive social environment d) Promotion of health
Q10. Which of the following is a Community Sports Programme?
a) Health Run c) Run for Unity
b) Run for Fun d) All of the above
64
VERY SHORT ANSWER QUESTION 2 Marks
Q1. Meaning of Intramural and Extramural.
Answer:
Intramural- The word is derived from the combination of two word- ‘Intra’ & ‘Mural’, which
means within the wall. This is basically the competitions which is played within the
organization. E.g. School, College etc.
Extramural- The word is derived from the combination of two word- ‘Extra’ & ‘Mural’, which
means outside the wall. This is basically the competitions which is played between the
organizations. E.g. Inter-college tournament, Inter University Tournament.
Q2. Describe the Management principle- ‘Staffing’.
Answer:
Staffing is one of the management principle which is focused on assigning right work to the
right people. This may also involve recruitment of new personnel based on the requirement for
completion of the task in proper manner.
Q3.Name of any two community sports program.
Answer:
The community sports programme are organised to spread any social message among the
citizens and make them aware regarding certain concepts.
Run for Unity- This type of community programme is organised for promoting the sense of
‘Unity’ among the citizens of India.
Run for Health- This type of community programme is organised for spreading the message of
healthy habits among the residents of a community.
SHORT ANSWER QUESTION 3 Marks

Q1. Draw a League Fixture of 4 teams using ‘Cyclic’ Method.
Answer:
65
Q2. Draw a League Fixture of 7 teams using ‘Staircase’ Method.
Answer:
CASE STUDY BASED QUESTIONS 4 Marks

Q1. A school has divided all the students in four groups and named them as- Shakti House, Shanti
House, Jyoti House & Kirti House. In the month of December the school planned to conduct an Inter-
house Football competition. The school student council formed a committee and successfully
conducted the tournament.
a) The committee formed by school student council can be called as _________________?
b) If the school conducts a League tournament how many matches will be played?
c) If the school conducts a Knockout Tournament how many matches will be played?
d) This type of event will be considered as Intramural or Extramural Competition?
Answer:
a) Organizing Committee
b) 6 Matches
c) 3 Matches
d) Intramural Competition
LONG ANSWER QUESTION 5 Marks
Q1. Draw a Knockout Fixture of 13 teams.
Answer:
1. Number of Matches : 13-1= 12

2. Number of Rounds : 4
as 24 ≥13>24−1 i.e. 16 ≥ 13 ≥ 8
3. Number of teams in Upper and Lower Half and divide

the teams:
(13+1)
Number of Teams in Upper Half = =7
2
(13−1)
Number of Teams in Lower Half = =6
2
4. Number of Byes: = 2𝑘 − 𝑁 == 24 − 13 = 3
5. Layout of Fixture
66
Chapter- 2
Q1. WHO has recommended ______ min of Moderate to vigorous exercise for 5-17 years?
a) 60 c) 50
b) 40 d) 30
Q2. Knock knee is known as:

a) Genu varum c) Genu Valgum
b) Pigeon Chest d) None of the above
Q3. Bow leg is known as:

a) Genu Varum c) Genu Valgum
b) Pigeon Chest d) None of the above
Q4. Participation of women in Physical activity leads to

a) Intrinsic Motivation c) Reduced stress
b) Extrinsic Motivation d) All of the above
Q5. Which of the following is part of ‘Female Athlete Triad’?

a) Osteoporosis c) Eating disorder
b) Amenorrhoea d) All of the above
Q6. Which of the following is part of eating disorder?

a) Anorexia Nervosa c) Both (a) and (b)
b) Bulimia Nervosa d) None of the above
Q7. ‘Dhanurasana’ is beneficial in management of which postural deformity?

a) Kyphosis c) Bow leg
b) Flat foot d) Scoliosis
Q8. ‘Tadasana’ is beneficial in management of which postural deformity?

a) Kyphosis c) Bow leg
Q9. Keeping pillow between the legs helps in the management of:
a) Knock knee c) Bow leg
Q10. ‘Round Shoulder’ is known as?

a) Genu Varum c) Genu Valgum
b) Pigeon Chest d) Mom Posture
67
Q1. What kind of activity should be a part of exercise and of what duration for individuals of
age group of 5-17 years children?
Answer:
WHO has recommended minimum duration and frequency of exercise for all the age
groups. The recommendations for children of 5-17 years are as follows:
 Moderate to vigorous aerobic physical activity (MVPA) for 60 minutes daily.
 Vigorous aerobic activity should be performed at least 3 days a week.
 Muscle strengthening activity should be performed at least 3 days a week.
Q2. Name any two management of Knock Knee.

Answer.
Knock knee is a postural deformity and can be tried to be corrected with the following
ways.
 By keeping a pillow in between legs while sleeping.
 Yoga asanas like Padmasana & Gomukhasana are also be beneficial
Q3. What is Menarche? Mention any one special consideration for women during
menstruation dysfunction.
Answer:
‘Menarche’ is the onset of menstruation process in a girl and special attention should
be given to female athletes during this period. However several menstrual
dysfunctions can occur and for this proper education should be provided to the female
athletes so that they can avoid such dysfunction and continue physical activity.

Q1. Name three postural deformity and Asanas that can be beneficial in management of such
deformity?
Answer:
(i) Lordosis.: When the inward curvature of the spine gets decreased it is known as
Lordosis. It can be managed by performing Halasana regularly.
(ii) Round shoulder. The term rounded shoulders is often described as a resting shoulder
position that has moved forward from the body's ideal alignment. Dhanurasana and
Chakrasana is beneficial in this condition.
(iii) Flat foot. It is a condition in which the arches on the inside of the feet flatten when
pressure is put on them. Tadasana is beneficial for management of Flat Foot.
Q2. Discuss the benefits for women while participating in Physical activity.
Answer:
Participation in physical activity has many advantages:
Physical benefits. It helps improving the various systems of the body and also helps in
weight management. Further it reduces the risk of chronic heart diseases.
Psychological benefits. Participation in physical activity helps in regularization of mood
and reduces stress. It further helps in improving the Self-Esteem.
Social benefits. It strengthens the social connection and social support and further
enhance the Leadership skill in a women.
68
Q1. Mr. Alex, Physical education Teacher at Public School observed that a student of class
VIII has a problem of Lumbar-Spine, which is bent in front beyond the normal level. He
suggested some exercises to rectify this problem.
Based on this case study, answer the following questions.
a) What is this deformity known as?
b) The deformity referred by Mr. Alex is commonly known as ___________.
c) The deformity referred by Mr. Alex related to ____________.
d) Which asana can be beneficial in managing the deformity referred by Mr. Alex?
Answer:
a) Lordosis
b) Hollow Back
c) Vertebral Column
d) Halasana
Q1. What do you mean by correct posture? Explain the standing and sitting posture. What are
the causes of bad posture?
Answer:
Correct posture may also be defined as that assumed position which enables the body to
perform or function effectively and is alligned in normal position where weight is equally
distributed among different segments of the body e.g. Right & left etc.
Correct Posture of Standing In standing position, both the heels of the feet should meet
each other. The whole body should be erect, knees straight, chin inside, chest forward,
belly backward and pressed inside with equal body weight on both feet. In this position,
the complete body should be balanced.
Correct Posture of Sitting When we sit in a chair, our hips should be in a straight line
and erect. Legs should touch the ground and should not be in hanging position. Thighs
should be in horizontal position. The backbone should be erect with the upper region of
the backbone straight against the back of the chair.
There are different factors which can impact on posture. Some common causes for bad
posture are given below:
 Pain or past injuries

 Low nutrition
 Hereditary reasons
 Overweight and obesity
 Habit
 Type of job
 Lifestyle and fashion
69
Chapter- 3
YOGA AS PREVENTIVE MEASURE FOR LYFESTYLE DISEASE
Q1. Which of the following asanas is not recommended for diabetes patients?
a) Bhujangasana c) Paschimottanasana
b) Pawanmuktasana d) Tadasana
Q2. Which of the following asanas is practiced in lying (supine) position?

a) Shavasana c) Chakrasana
b) Tadasana d) All of these
Q3. Makarasana is beneficial for _________

a) Diabetes c) Obesity
b) Hypertension d) None of these
Q4. Which amongst the following is a sitting asana?

a) Ardha matsyendrasana c) Ardha chakrasana
b) Padahastasana d) Trikonasana
Q5. Which of the following should be performed for curing diabetes?

a) Dhanurasana c) Pawanmuktasana
b) Bhujangasana d) All of these
Q6. Which asana is helpful in maintaining normal blood pressure?

a) Shavasana c) Shalabhasana
b) Padmasana d) Vakrasana
Q7. One of the possible causes for obesity could be ___________

a) Heredity c) Fast metabolism
b) Excessive Eating d) Both (a) & (b)
Q8. Identify the asana.
a) Uttan Mandukasana c) Uttan padasana

b) Vakrasana d) Ardha halasana
70
Q9. Given below are the two statements labelled as Assertion (A) and Reason(R)
Assertion (A) : Bhujangasana is beneficial for various life style diseases
Reason(R) : Bhujangaasana position gives a gentle massage to digestive system, and
vertebrae muscles.
In the context of the above two statements, which one of the following is correct?
a) Both (A) and(R) are true and (R) is the correct explanation of (A).
b) Both (A) and(R) are true and (R) is not the correct explanation of (A).
c) (A) is true but (R) is false.
d) (A) is false but (R) is true.
Q10. Given below are the two statements labelled as Assertion (A) and Reason(R)
Assertion (A) : High blood pressure is the blood flows forcefully into the arteries
Reason(R) : The extra pressure exerted on the arterial wall (surface) by the blood.
In the context of the above two statements, which one of the following is correct?
a) Both (A) and(R) are true and (R) is the correct explanation of (A).
b) Both (A) and(R) are true and (R) is not the correct explanation of (A).
c) (A) is true but (R) is false.
d) (A) is false but (R) is true.
Q1. What is the role of yoga in lifestyle diseases?

Answer:
 Yoga gives relief from physical and mental ailments.
 Regular practice of yoga relieves mental stress. Yoga makes a person free from anger, anxiety
and emotional disturbances.
 Cold, cough, insomnia, asthma, constipation, arthritis, acidity, Diarrhea etc. can be prevented
with the regular practice of yogic Asanas.
 Postural deformities can be prevented by the regular practice of yoga.
Q2. What is obesity? Is it a disease? Explain your answer.

Answer.
Obesity is defined as an excessive accumulation of fat [adipose tissue] that imparts health risk.
Obesity in itself is not a disease but the condition of obesity leads to many diseases caused by
many factors including behaviours like eating patterns, lack of sleep, stress etc.
Q3. Explain the contraindications of Matsyendrasana

Answer:
Contraindications of Ardha Matsyendrasan are as follows
 Avoid doing during pregnancy and menstruation due to the strong twist in the abdomen.
 People with heart, abdominal or brain surgeries should avoid this asana.
 Those who are having a peptic ulcer or hernia should avoid it.
 Those with severe spinal problems should avoid it.
 Those with mild slipped discs can do it but in severe cases it should be avoided.
71
Q1. 1. Explain the procedure of ‘Bhujangasana’.
Answer:
The procedure of Bhujangasana is as follows:
(This is done in a lying posture)
 Lie on the stomach and rest your forehead on the floor.
 Keep the feet and toes together and touch the ground,
 Place the hands at shoulder level and palms on the floor.
 Inhale and lift the head, chest, and abdomen up towards the roof and keep the navel on
the floor.
 Pull your torso back and off the floor with support of your hands.
Q2. What do you understand about hypertension? Describe the procedure for performing any one Yogic
asana which reduces hypertension.
Answer:
Hypertension occurs when the blood pressure of a person becomes abnormally high i.e.
beyond the acceptable limits. One Yogic asana which reduces hypertension is the Tadasana
(Palm tree Pose). It is performed in the following ways
 Stand erect and place your legs slightly apart, with your hands hanging alongside
your body. Make your thigh muscles firm.
 Then lift your kneecaps while ensuring you do not harden the lower part of your
belly.
 Hold the pose for 10-20 seconds and return to normal position.

Q1. Neeti along with her father was regular at District Park in early morning. She realized that most
of the children are obese. She along with her few classmates wanted to help those children. She
discussed with her physical education teacher and the Principal of the school. School decided to
organize awareness rally for the neighbourhood.
a) Obesity causes
i. Underweight
ii. Diabetes
iii. Back Pain
iv. Both (b) & (c)
b) Which of the following Asana (posture) is not used for curing obesity.
i. Ardhmatsyendrasana
ii. Vajrasana
iii. Parvatasana
iv. Trikonasana
c) Choose the Asana which is used for curing obesity
i. Sukhasana
ii. Shavasana
iii. Vajrasana
iv. Shalabhasana
72
Q1. Explain the contraindications of Pada hastasana, Matsyendrasana and Urdhva hastasana.
Answer:
Contraindication of Pada hastasana are as follows
 A person who is suffering from a spinal problem should avoid doing it.
 Also avoid, if you have any type of knee or neck injury.
Contraindications of Ardha Matsyendrasan are as follows

 Avoid doing during pregnancy and menstruation due to the strong twist in the
abdomen.
 People with heart, abdominal or brain surgeries should avoid this asana.
 Those who are having a peptic ulcer or hernia should avoid it.
 Those with severe spinal problems should avoid it.
 Those with mild slipped discs can do it but in severe cases it should be avoided.
Contraindications of Urdhva Hastasana

 Avoid in case of shoulder or neck injuries.
 Avoid, if experiencing dizziness while staring upwards and in case of any other
medical concerns.
73
Chapter- 4
PHYSICAL EDUCATION & SPORTS FOR CWSN
Q1. Which of the following is not included in Paralympics Values?
a) Courage c) Equality
b) Determination d) Emotion
Q2. Eligibility criteria to participate in Paralympics includes

a) Amputee c) Visually impaired
b) Cerebral Palsy d) All of these
Q3. How many colours are there in the Deaflympics Logo?

a) 2 c) 4
b) 3 d) 5
Q4. In which year, the last Summer Deaflympics was organized?

a) 2015 c) 2017
b) 2016 d) 2022
Q5. In which year, the Special Olympics India was founded?

a) 1947 c) 1987
b) 1984 d) 2010
Q6. In which year, Special Olympics Bharat was registered?

a) 1984 c) 1998
b) 1988 d) 2001
Q7. In which year, the first Deaflympics was organized?

a) 1924 c) 1950
b) 1949 d) 1952
Q8. Which of the following games were known as 'World Silent Games'?
a) Special Olympics c) Paralympics
b) Deaflympics d) Adaptive games
Q9. The symbol of Paralympic Games is comprised of

a) Three agitos. c) Four hands
b) Three fingers d) Five fingers
Q10. Which of the following sports is not included in the Winter Deaflympics?
a) Snowboarding c) Curling
b) Ice Hockey d) Shooting
74
Q1. Enlist the objectives of Special Olympics Bharat.

Answer:
To achieve this mission, the Special Olympics Baharat has laid down the following objectives:
 Focus on holistic development and training that is based on 'learning-by- doing' approach
and creating innovative opportunities.
 Motivate children with special needs to join school and reduce the drop-out rate.
 Create role models who will inspire the children to participate in sports and other
extracurricular activities and also motivate their parents to support them.
 Train teachers to sensitize them to the needs of special children and create a cadre of
physical education teachers from among the people with special It needs who can work
with schools and in community centres.
 Involve the community in conducting activities and change negative attitudes and
misperceptions to accept people with intellectual disabilities
Q2. Give the motto of Deaflympics. Why are Deaflympics organized differently from the modern
Olympic or Paralympic games?
Answer.
The motto of Deaflympics is 'PER LUDOS AEQUALITAS', which means equality through
sports. It was adopted as a means to empower the people with hearing impairment, to encourage
them to defy the social barriers, create sportspersons who strive for higher standards of excellence
and celebrate the spirit of sports for people with hearing impairment. The biggest difference
between the Deaflympics, Olympics, Paralympics, and other main sporting events is the
competitors cannot start a race with a bell, whistle, and bullhorn or cannot hear a referee call the
play.
Q3. What is the eligibility criteria to participate in Paralympics?

Answer:
Athletes who participate have a range of disabilities including impaired muscle power,
hypertonia, ataxia, vision impairment, intellectual impairment, etc.

Q1. Why should we include CWSN in regular Physical Education?
Answer:
 Considering the following advantages, the CWSN should be included in regular physical
education class.
 It promotes the sense of oneness and the CWSN do not feel secluded from others.
 It enhance the skill level of CWSN which provide them the confidence to participate in various
competitions.
Q2. Mention the advantage of Physical activities for children with special needs.
Answer:
The advantage are as follows:
 Improve physical fitness- similar to other children the physical fitness is also a prime
requirement for CWSN. Participation in physical activities helps them to achieve the
same.
 Improve social adjustment- The participation in physical activities also helps them to
socially adjust with other fellow children.
 Improve emotional condition-.The participation in physical activity removes the feeling
of being secluded and hence helps in improving the mental and emotional health.
75
Q1. Dev is a child with intellectual disability studding in ABC Public School. He has very good
strength and shows interest in sports. His Physical education teacher and special educator encouraged
him to take part in competitions.
a) Which organization conducts sporting events for persons with Intellectual disability?
b) When was that organization established in India?
c) Name a Sport in which Dev can take part.
d) Who founded the international body of that organization?
Answer:
a) Special Olympics Bharat
b) 1987
c) Powerlifting
d) Eunice Kennedy Shriver
Q1. Mention strategies to make Physical education assessable for CWSN.

Answer:
The following strategies can be used to make Physical education accessable for CWSN:
 Proper communication method: based on their limitations a proper
communication method should be used during physical activity. E.g. Using visual
signals for persons with mute; using audio signals for blind individuals.
 Proper equipment: Instead of regular equipment a modified version should be
used for CWSN. E.g. Bat / racquet of bigger size.
 Modification in Rules: The rules can be blended to include them in regular
physical activity. E.g. the height of net can be reduced to make it easier for them to
send the ball across the court.
 Space: The playing area should be made safe and can be reduced due to their
limited mobility.
 Interest based activities: A variety of activities should be kept and the CWSN can
choose the activity in which they feel confident.
76
Chapter- 5
SPORTS & NUTRITION
1. Which food item has carbohydrates and fats
(a) Bread and butters (c) Potato and Tomato
(b) Rice and Pules (d) Tomato and Almond
2. Sources of Proteins includes
(a) Fish (c) Potato
(b) Spinach (d) Cucumber
3. Body needs vitamins and minerals because
(a) They give the body energy
(b) They help carry out metabolic reactions
(c) They insulate the body’s organs
(d) They with draw heat from the body
4. In which category BMI comes in 20 BMI
(a) Obesity I (c) Obesity II
(b) Normal (d) Under weight
5. Which of the following Vitamin is soluble in water?
(a) Vitamin A (c) Vitamin C
(b) Vitamin E (d) Vitamin D
6. Methods to control healthy body weight
(a) Not taking balanced diet
(b) Regular physical activity
(c) Excessive water consumption
(d) Frequent eating
7. Symptoms of headaches, vomiting, stomach pain. loose motion.
(a) Dieting (c) Food myths
(b) Food intolerance (d) Lack of vitamins
8. Match the following:
1. Food Intolerance (a) Do not drink water during meals
2. Food myths (b) Vomiting
3. Balanced diet (c) Loss in body weight
4. Dieting (d) According to the needs of the person
1 2 3 4
(a) b a d c
(b) a b c d
(c) d c b a
(d) c d b d
9. Assertion (A) - Balance diet is good for sports person as well as sedentary lifestyle peoples.
Reason (R) - Balance Diet contains adequate amounts of all the necessary nutrients
required for proper growth & maintenance of body.
(a) Both A and R are true and R is the correct explanation of A.

(b) Both A and R are true but R is not the correct explanation of A.
(c) A is true but R is false.
(d) A is false but R is true.
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10. Assertion (A) - For endurance activity diet before competition should be more amount of
complex carbohydrate like - whole-wheat bread, potatoes, sweet potatoes.
Reason (R) - Complex carbohydrate improve athletic performance by delaying fatigue and
allowing an athlete to compete at higher levels for longer.
(a) Both A and R are true and R is the correct explanation of A.
(b) Both A and R are true but R is not the correct explanation of A.
(c) A is true but R is false.
(d) Both A and R are false.
Q1. What is food intolerance?

Answer:
A food intolerance is described as the condition when an individual faces difficulty in
digesting certain foods or ingredients in food. E.g. Lactose intolerance, Gluten
Intolerance.
Q2. Name any two Fat soluble Vitamin & any Two water soluble Vitamin?
Answer:
Fat Soluble- Vitamin A & D,
Water Soluble- Vitamin B & C
Q 3. What is Balance Diet?
Answer:
A balanced diet is essential for ensuring that all the nutrients are consumed in the
proper quantities and ratios. It should include Carbohydrate, Protein, Fats, Vitamins,
Minerals, Roughage & Water in correct proportion as per requirement of an individual.
Q1. Briefly explain the type of food that should be consumed before, during and after the
Competition.
Answer:
PRE COMPETETION : Complex Carbohydrate to increase Glycogen Stores
DURING COMPETETION : Carbohydrate drinks in regular intervals
POST COMPETETION : Preferably Carbohydrate & Lean Protein
Q2. What do you understand by ‘Macro’ & ‘Micro’ Nutrients?

Answer:
Macro nutrients are components of Balance diet that are required in large amount and
forms major proportion of the Food e.g. Carbohydrate, Fats & Proteins.
Micro nutrients are components of Balance diet that are required in less amount and
forms very minor proportion of the Food e.g. Vitamins & Minerals.
Minerals are also further divided into Macro minerals and Micro Minerals
based on their requirement in the body.
78
Q1. Mr. Dinesh is 40 years old and 1.75 mt. tall with a large frame. His weight was around 85
kg. From few days he started experiencing pain his knee and went to doctor. The doctor
advised him to start moderate exercise and he reported that he was successful in losing 20 kg.
in the last 6 months and weighs 65kg.
i) What was the initial BMI of Mr Dinesh?
ii) Initially Mr. Dinesh was in which category?
iii) After exercise what was the new BMI of Mr. Dinesh?
iv) Between Pre and Post BMI category which category was better for Mr. Dinesh?
Answer:
i) 27.7
ii) Overweight
iii) 21.2
iv) The Post exercise BMI of Mr. Dinesh is better as it is ‘Normal’ category whereas
the previous BMI was in ‘Overweight’ category.
Q1. What is Balance Diet? Mention its Components along with any one food source.
Answer:
A balanced diet is essential for ensuring that all the nutrients are consumed in the proper
quantities and ratios. This means that meals from all the food groups should be included in a
meal in such a way that all the nutrients are provided in sufficient amounts.
The components of Balance Diet along with one source are:
 Carbohydrate - Rice
 Protein - Meat
 Fats - Ghee
 Vitamins - Fruits
 Minerals - Green vegetables
 Roughage - Carrot
 Water
79
Chapter- 6
TEST AND MEASUREMENT IN SPORTS
1. Back scratch test is used to test fitness of

a) Lower body part c) Upper body part
b) Shoulder only d) Elbows only
2. The test used to measure fitness of senior citizens is

a) Borrow motor fitness test c) Rikli and Jones fitness test
b) Harvard step test d) General motor fitness test
3. What should be the height of chair required in chair sit and reach test?
a) 40 cm c) 42 cm
b) 44 cm d) None of the above
4. Which of following are part of In the SAI Khelo India Fitness test for age group 5-8?
a) BMI c) Plate tapping test
b) Flamingo Balance Test d) All of the above
5. Which one of the following is NOT linked accurately?

a) Arm Curl Test-A test to measure the upper body strength
b) Chair sit and reach test-A test to assess the upper body flexibility
c) Chair stand test -A test to measure the lower body strength
d) Eight foot up and go test-A test to evaluate speed and agility
6. In the back scratch test if the finger tips touch each other, then the score will be:
a) Negative c) Positive
b) Zero d) None of the above
7. Eight foot up and go test is conducted to check the Coordination and agility in
a) Children c) Aged people
b) Adolescent d) Youth
8. Which of the following test is part of Johnson- Metheny Test battery for Motor educability.
a) Front Roll c) Jumping half-turn
b) Back Roll d) All of the above
9. (10 * body weight (kg.)) + (6.25 * height (cm)) - (5 * age) – _________. Complete the formula
for calculating the BMR for females.
a) 141 c) 161
b) 151 d) 171
10. Harvard step test was developed by:

a) A.K. Jenifer c) A K Uppal
b) Lucien Brouha d) J.F. Anderson
80
Q1. What is body composition and how can be measured?
Answer:
From health and fitness perspective, body composition is basically the amount of Fat and Lean
body mass in an individual.
BMI is very primitive and easy way of calculating body composition. It basically checks the
weight of an individual in respect to his/her height. The BMI index categorise the individual as
Underweight, Normal, Overweight, Obese I. Obese II and Obese III category.
Q2. If your grandmother feels she has reduced her upper body flexibility and therefore she wants to
test herself. Which test would you suggest to her?
Answer.
I would suggest to my grandmother to take the Back Scratch Test for upper body flexibility
under the Rikli and Jones Senior Citizen Fitness Tests.
Q3. What is motor educability test and how can be measured?
Answer:
Motor educability is the ability of an individual to learn motor skills. It measures the neuro-
muscular skill of an individual and can be tested through Johnson- Metheny Test battery
(revised).
The components are:
 Front Roll
 Back Roll
 Jumping Half-Turns
 Jumping Full
Q1. Give the names of the tests designed by Rikli and Jones for senior citizen fitness and state what
each test is used to test.?
Answer:
The tests designed by Rikli and Jones for senior citizen fitness are
 Chair Stand Test for lower body strength.
 Arm Curl Test for upper body strength and endurance.
 Chair Sit and Reach Test for lower body flexibility.
 Back Scratch Test for upper body flexibility.
 Eight Foot Up and Go Test for coordination and agility.
 Six Minute Walk Test for aerobic fitness and endurance.
Q2. Discuss the components of SAI Khelo-India fitness test.
Answer:
Age group 5-8 yrs. / Class 1-3:
 BMI : To assess Body Composition
 Flamingo Balance Test : To assess Balancing ability
 Plate Tapping Test : To assess neuro muscular Coordination
Age group 9-18 yrs. / Class 4-12:
 BMI : To assess Body Composition
 50m Speed test : To assess the component of Speed
 600mt Run/Walk : To assess Cardio-vascular endurance
 Sit & Reach Flexibili1ty test : To assess Flexibility
 Abdominal Partial Curl Up : To assess Muscular Endurance
 Push-Ups (for boys) : To assess Muscular Strength
 Modified Push-Ups (for girls) : To assess Muscular Strength
81
Q1. Hari aged 64 years worked as a civil engineer in a construction company he had to walk and
Climb a lot as part of his job. After retirement he settled with his son, spending time with his
grandchildren. Nowadays he is experiencing difficulty in doing certain chores which involve physical
movement.
a) Which of the following tests would you recommend to check Mr. Hari’s fitness?
b) How many series of tests are there in the prescribed fitness test for Mr. Hari?
c) Chair sit and reach test is done to check which component?
d) The eight foot up and go test is performed to access which component?
Answer:
a) Rikli and Jones senior citizen fitness test
b) Six
c) Flexibility
d) Agility
Q1. Explain SAI Khelo India Fitness test for age group 9-18 yrs age group.
Answer:
SAI Khelo India Fitness Test is a fitness assessment program designed by the Sports
Authority of India (SAI) and the Ministry of Youth Affairs and Sports for school students
across India.
BMI (Body Mass Index) : BMI is a simple and widely used method to assess if a
person has a healthy body weight in proportion to their height. It is calculated by dividing
a person's weight in kilograms by the square of their height in meters.
50-Meter Sprint Test : The 50-meter sprint test measures how quickly a
student can run over a short distance. This test assesses the student's anaerobic power and
speed.
600-Meter Run/Walk Test : The 600-meter run/walk test measures cardiovascular
endurance. Students are required to run/walk the distance as quickly as possible, and their
time is recorded.
Sit and Reach Flexibility Test : The sit and reach test measures the flexibility of the
student's lower back and hamstring muscles. The student sits on the floor with their legs
straight, and then reaches forward as far as possible while keeping their legs straight.
Partial curl up : Abdominal partial curl-up is a test of abdominal muscle
endurance. The participant lies on their back with knees bent and feet on the floor. They
cross their arms over their chest and curl up to touch their knees with their elbows. They
repeat this movement as many times as possible within a specified time.
Push Ups : Push-ups are a test of upper body strength. For boys,
they perform push-ups with their toes and hands on the ground, and they lower their body
to touch the ground and then push themselves back up. For girls, they perform modified
push-ups with their knees on the ground instead of their toes.
82
Chapter- 7
PHYSIOLOGY AND INJURIS IN SPORTS
Q1. Which of the following physiological factors determine ‘Strength’ of an individual?

a) Size of heart c) Vo2 Max
b) Muscle fibre type d) Lactate Threshold
Q2. Which of the following physiological factors determine ‘Strength’ of an individual?
a) Size of heart c) Vo2 Max
b) Muscle fibre type d) Lactate Threshold
Q3. Cracking or breakage of bones is called?
a) Strain c) Fracture
b) Sprain d) Contusion
Q4. Sprain is an injury of the
a) Muscle c) Joint
b) Ligament d) Bone
Q5. Strain is an injury of the
e) Muscle g) Joint
f) Tendons h) Bone
Q6. Which one of the following is immediate effect of exercise on Cardio respiratory
system?
a) Reduced Risk of Heart Diseases c) Increase in Blood Volume ICE
b) Increase in Heart Rate d) Stroke Volume Increases at Rest
Q7. The ability of an individual to resist fatigue is known as
a) Strength c) Flexibility
b) Endurance d) Speed
Q8. Contusion is a type of
a) Soft tissue Injury c) Dislocation
b) Bone injury d) None of the above
Q9. ‘Green stick’ is a type of
a) Soft tissue Injury c) Dislocation
b) Fracture d) None of the above
Q10. Residual volume is associated with which of the following?
a) Heart c) Lungs
b) Muscle d) Kidney
83
Q1. Differentiate Sprain and Strain.

Answer:
SPRAIN STRAIN
Sprain is an soft tissue injury Strain is an soft tissue injury
which occurs in Ligament which occurs in Tendons
Q2. Mention two physiological changes due to ageing.

Answer:
A lot of physiological changes occur in the human body during Ageing. Two of them are as
mentioned below:
 The amount of muscle mass get reduced and as a result the strength of an individual
also gets reduced.
 The amount of calcium deposition gets reduced and as a result the Bone density of the
individual also gets reduced.
Q3. Mention two Physiological factor associated with the physical fitness component of ‘Speed’.
Answer:
Fast-Twitch Muscle Fibre Dominance: An individual with higher the amount or proportion
of Fast-twitching muscle fibre runs faster.
Nervous System Coordination: The efficiency of your nervous system in coordinating rapid
movements. Faster the neural transmission – faster is the ability to run faster.

Q1. Mention the effect of Exercise on muscular system.
Answer:
With continuous exercise many positive changes occur in our muscular system.
 The size of the muscle gets increased and along with that the strength of an individual
also get enhanced.
 It is also helps in activating the non-functioning fibres.
Q2. Mention the effect of exercise on Cardio respiratory system.
Answer:
The exercise has both immediate and long term impact on cardiorespiratory system. So of the
immediate impact of exercise on cardiorespiratory system are:
 Heart rate becomes faster and stroke volume gets increased as demand for Oxygen
increases suddenly.
 In long term the Recovery rate of the individual gets faster and the chances of heart
disease also gets reduced.
Ashish wanted to take part in 3000m run and went to his school coach for guidance. The coach said to
Ashish that-“you need an Athlete’s heart”. The coach prepared a training schedule for bringing certain
changes in his Physiological systems. However one day during training Ashish got an ankle twist.
a) What do you understand by athlete’s heart?
b) The coach intended to improve which Physiological system?
c) During training Ashish encountered which kind of injury?
d) The injury have ruptured which kind of tissue?
84
Answer:
a) Due to regular exercise the size of the heart gets increased which is often termed as ‘Athlete’s
Heart’
b) Cardio vascular System.
c) Soft tissue injury
d) Ligament
Q1. Elaborate the different types of Sports injuries.

Answer:
SOFT TISSUE INJURY: It mainly occur in the Skin and the muscular tissues of the human
body. They are further classified into the following cateories:
 Contusion- Muscle Injury resulting from direct hit.
 Strain- Muscle injury resulting from rupture of muscle fibre
 Sprain- Ligament injury rupture of Ligaments
 Abrasion- Muscle injury resulting from friction with certain equipment or
surface
 Bruises- Muscle tissue and blood vessel injury resulting in Blueness
85
Chapter- 8
Q1. Which Newton's law applied when the athlete is in running position?
a) Newton’s First Law c) Newton’s Third Law
b) Newton’s Second Law d) None of the above
Q2. Which Newton's law is best described in the picture?
a) Newton’s First Law c) Newton’s Third Law

b) Newton’s Second Law d) None of the above
Q3. During Bicep Curl, which class of Lever is applied?

a) Class I Lever c) Class III Lever
b) Class II Lever d) None of the above
Q4. In which class of Lever the Resistance is between Fulcrum and Effort?
Q5. If the base of support is increased then the stability or equilibrium will ____________.
a) Increase c) No change
b) Decrease d) Both (a) and (b)
Q6. During ‘tilting of head’, which class of Lever is applied?

Q7. Which principle of Physics helps in stopping the rolling ball?

a) Equilibrium c) Friction
b) Newton’s Laws of motion d) Projectile
Q8. In which of the following sports skill the principle of Projectile motion is applied?
a) Pushing a Hockey ball c) Swimming
b) Sprinting 100m d) Long Jump
86
Q9. If angle of projection is changed from 0 to 90 degree, while keeping rest of parameters as
constant what will be impact on distance covered by the body?
a) Initially increase and then decrease c) Will remain constant
b) Initially decrease and then increase d) Will change haphazardly
Q10. Newton’s first law of motion is also known as?

a) Law of action & Reaction c) Law of momentum
b) Law of acceleration d) Law of Inertia
Q1. Briefly describe Equilibrium and its type with example?

Answer:
Equilibrium is defined as a state of Balance or stable situation i.e. when the net force acting on
the body is zero it is said to be in state of equilibrium. Equilibrium is basically of two types:
 Dynamic Equilibrium
Example: A sprinter while running with constant velocity in straight lane.
 Static Equilibrium
Example: A gymnast while performing a ‘Handstand’.
Q2. Briefly describe Friction and mention one situation in sports where increasing friction is
beneficial and one situation where decreasing friction is beneficial.
Answer.
Friction is a type of force which is generated when the different surfaces are in contact. It is
basically of two type:
 Static Friction
 Dynamic Friction
Situation where increasing friction is advantageous: Using a rubber grip in Bat increase the
friction and prevents the bat from slippage.
Situation where decreasing friction is advantageous: Using specially designed swimming
costume decreases the friction between water and body and helps in moving faster.
Q3. What do understand by Projectile motion? Briefly explain the effect of different projectile motion
on the distance of the object.
Answer:
When an object is thrown into space either horizontally or at an angle under the action of
Gravity is known as Projectile motion.
The various factors affecting projectile motion and its impact on distance covered is as follows:
Propelling Force Higher the ‘Propelling force’, greater is the distance covered
Force of Gravity Higher the ‘Force of Gravity’, lesser is the distance covered
Effect of air Resistance Higher the force ‘Air Resistance’, lesser is the distance covered
From 0 to 90 degree- Initially distance covered increases and

Angle of Release
then decreases
Height of Release Higher the ‘Height of Release’, greater is the distance covered
87
Q1. Discuss the three kind of Lever with suitable example from the general life as well as from
human body?
Answer:
(i) Class I: It is a kind of Lever when the Fulcrum is between Effort and Resistance. It is
also known as balance lever.
Effort – Fulcrum - Resistance
(ii) Class II. It is a kind of Lever when the Resistance is between Fulcrum and Effort. It
is also known as Power lever.
Fulcrum – Resistance - Effort
(iii) Class III. It is a kind of Lever when the effort is between Fulcrum and Resistance.
It is also known as Speed lever.
Fulcrum – Effort - Resistance
Example from daily life Example from Human body

Forward and backward Neck
Class I See-Saw
movement
Class II Wheel Barrow Raising Heel
Class III Fishing Rod Biceps Curl
Q2. Explain why the angles of release for shot put, javelin and discus throw are different?
Answer:
To achieve maximum distance for any of these events, the athlete will have to balance
three components – speed, technique and strength. As the angle of release increases, the
athlete must expend more energy in overcoming the weight of the object thrown and so
less effort is available to develop the release speed of the object.
Further, the structure of the body favours a throw in the horizontal direction. As the three
objects are differing in weight, the athlete expends different amounts of energy in
overcoming their weight. Accordingly, the athlete will release the javelin at a smaller
angle of release than the shot put, as the javelin is lighter. The same reason holds for the
discus.

Q1. In Biomechanics class, Ramana, the teacher, brings the students to the physics lab of his
school. The students get confused why they bring them in physics lab instead of going to
field. But in lab they have their class. After the completion of the class they realize the fact.
a) Why does the teacher bring the students to physics lab for biomechanics class?
b) Biomechanics is associated with which branch of sciences.
c) Out of wet & dry surface which one would provide more friction?
Answer:
a) It deals with physics principles
b) Mechanics and Anatomy
c) Dry Surface
88
Q1. Enumerate the laws of motion with application from Sports.

Answer:
Newton’s First Law of Motion: This law is also known as law of inertia. This law states
that a body at rest will remain at rest and a body in motion will remain in motion at the
same speed and in the same direction till any external force is applied on it to change that
state.
Example: During Weightlifting, heavier the weight, higher the amount of force will
require to break the intertia and bring the bar into motion.
Newton’s Second Law of Motion: This law states that the acceleration of an object is
directly proportional to the force producing it and inversely proportional to its mass.
F = m X a, where m=Mass and a = Acceleration
Example: During Cricket stroke, if the batsman intend to hit a six then he/she will have
apply more force where as if the intention is to take single run then contact of bat and
ball is to be made lightly.
Newton’s Third Law of Motion: This law states that to every action, there is always an
equal and opposite reaction.
Example: During Kayaking higher the backward force is applied during propelling,
faster the baot will more forward.
89
Chapter- 9
PSYCHOLOGY & SPORTS
Q1. Which of the following Personality trait is part of Jung’s classification?

a) Ambivert c) Openness
b) Mesomorph d) None of the above
Q2. Which of the following Personality trait is part of Big Five classification?
a) Ambivert c) Openness
b) Mesomorph d) None of the above
Q3. A talkative, sociable and outgoing person refers to which personality trait?
a) Openness c) Extroversion
b) Agreeableness d) Neuroticism
Q4. Performing a task for ‘money’ resembles which kind of Motivation?

a) Intrinsic Motivation c) None of the above
b) Extrinsic Motivation d) Both (a) and (b)
Q5. Performing a task for ‘Joy’ resembles which kind of Motivation?

a) Intrinsic Motivation c) None of the above
b) Extrinsic Motivation d) Both (a) and (b)
Q6. Which of the following is NOT a strategy for enhancing exercise adherence?
a) Simple Exercise at Beginning c) Setting appropriate Goal
b) Variety of Exercise d) Avoid Tracking Progress
Q7. ‘Sledging’ is which kind of aggression?

a) Hostile c) Assertive
b) Instrumental d) All of the above
Q8. Which of the following is a kind of aggression?

a) Hostile c) Assertive
b) Instrumental d) All of the above
Q9. Visualising one in a setting and engaging in a certain activity is known as-
a) Mental Imagery c) Goal setting
b) Self-Esteem d) Self-Exteem
Q10. The word ‘Persona’ refers to which language?

a) Canadian c) Hindi
b) Indian d) Latin
90
Q1. What is the role of psychology in sports?

Answer:
Psychology plays a vital role in enhancing the performance of players to a great extent.
Psychological factors like learning, interest, attitude, motivation, emotion, stress, etc., largely
affect the performance of players.
Q2. What is meant by motivation? Explain any two techniques of motivation for higher achievement
in sports.
Answer.
Motivation means a process through which an individual is inspired or stimulated to act in a
particular fashion or manner towards a particular direction. Techniques of motivation for higher
achievement in sports are as follows:
 Active Participation
 Announcing Rewards
Q3. Distinguish between instrumental and hostile aggression
Answer:
The difference between instrumental and hostile aggression are as follows:
INSTRUMENTAL AGGRESSION HOSTILE AGGRESSION
It arises from the need to excel and It arises from insults, hurt feelings,
to do better. jealousy and threats.
Here, the aim is to excel by Here, the aim is to excel but by devising
improving their own performance ways to reduce the performance of others.
Q1. What are the types of aggression?
Answer:
(i) Instrumental Aggression. The main aim is to achieve a goal by using aggression. For
example, a footballer using aggression to tackle his opponent by high intensity play without
harming anyone.
(ii) Hostile Aggression. The main aim is to cause harm or injury to the opponent. It is usually an
unplanned, impulsive reaction. For example, a bowler throwing a bouncer to deliberately injure
the batsman.
(iii) Assertive Behaviour. It is also referred to as assertive aggression. It is generally seen as a
positive form of aggression. In ground, it simply means to stand up for your values in an
unthreatening manner, and involves the use of legitimate physical or verbal force to achieve one’s
goals.
Q2. Discuss in detail any three techniques of motivation.
Answer:
The advantage are as follows:
Knowledge of the Goal. It is one of the most important techniques of motivation. A person
should be made aware about the attainment of the goal. Equipment and
Surroundings. Modern equipment and healthy surroundings like well-maintained playgrounds,
latest sports equipment, etc., act: as motivating factors for high performance.
Positive Attitude. Positive attitude enhances the level of intrinsic motivation and helps in
accepting external motivation, Sportsperson with a positive attitude gives his/her best to win the
game.
91
Q1. Vijay is a football player of Kennedy School. He is famous for his aggressive play in the field.
Because of his aggression he scored many goals. Due to his behaviour often the opponent use
‘sledging’. A lot of time, he was punished for his aggressive behaviour with his opponent. The coach
of the team found that he is very temperamental and moody.
a) Which type of aggression is exhibited by Vijay?
b) Which type of aggression is exhibited by the opponent?
c) Vijay has dominantly which kind of personality trait?
d) Vijay’s personality is exhibited by which theory?
Answer:
a) Hostile Aggression
b) Assertive Aggression
c) Neuroticism
d) Big Five Personality Theory
Q1. What is ‘Big Five’ personality trait? Explain about the related theory in detail.
Answer:
Personality trait refers to the quality or characteristics that describe a personality. In order
to classify different personalities, they are divided into five parts which is known as the
big five personality model.
Each part of the model describes a personality trait which is as follows
 Openness. Refers to how a person is inclined to face cultural norms. Its
characteristics are imagination, insight. creativity, adventurous and abstract
thinking. They are open to change.
 Conscientiousness. Refers to dutiful and disciplined life. The characteristics
include high level of thoughtfulness, good impulse control, goal directed
behaviors and risk taking ability.
 Extroversion. It refers to the type of emotional expression and attitude. It’s
characteristics include sociability, talkative and assertiveness. It shows how
social a person is, or how loving, caring and warm.
 Agreeableness. Refers to the attributes like cooperation, kindness, trust, affection
and other social behaviors. It also shows a dependable, trustworthy and caring
personality.
 Neuroticism. Refers to nervousness, worrying nature and anxiety. The
characteristics are sadness, moodiness, emotional instability and irritability.
92
Chapter- 10
TRAINING IN SPORTS
Q1. Isokinetic method was developed by.

a) HC Buck c) J.J. Perrine
b) Joy Perrny d) JJ Coubertin
Q2. In which kind of exercise no movement of muscle fibre takes place.

a) Isometric c) Isokinetic
b) Isotonic d) Isonomic
3. Under which kind of strength would you require for Shotput?

a) Strength Endurance c) Maximum strength
b) Explosive Strength d) Speed Strength
Q4. 400m sprint event comes under

a) Speed Endurance c) Medium Endurance
b) Short Endurance d) Long Endurance
Q5. In which kind of activity there will be NO variation?

a) Fartlek Method c) Interval Method
b) Continuous Method d) None of Above
Q6. Which is not a type of Flexibility?

a) Active c) Ballistic
b) Passive d) Stretch
Q7. Ability to coordinate body part movements with one another and in relation to a definite
goal oriented body movement is known as:
a) Balance Ability c) Rhythm Ability
b) Adaptation Ability d) Coupling Ability
Q8. Circuit Training Method was designed by:

a) Adamson and Morgan c) Adamson and Adamson
b) Morgan and Morgan d) None of Above
Q9. Ability to attain high level of fine tuning of movement phases is known as:
a) Differentiation Ability c) Adaptation Ability
b) Orientation Ability d) Coupling Ability
Q10. In which method of stretching, movement is done in a rhythmic way?

a) Slow stretch c) Ballistic method
b) Slow stretch and hold d) PNF
93
Q1. Write a short note on the different types of Strength?

Answer:
Muscle strength refers to their capacity to overcome resistance. Strength is basically of two
types.
Dynamic strength : When the body overcomes resistance along with movement it is
known as dynamic strength. E.g. Bicep Curl
Static strength : When the body overcomes resistance without any movement it is
known as dynamic strength. E.g. Plank
Q2. Define Endurance.

Answer.
Ability to continue activity under the condition of fatigue is known as Endurance. Endurance
activities raise the respiration and heart rate. It includes Jogging, Swimming, Biking, and jumping
rope. The heart, lungs, and circulatory system stay healthy with endurance exercise, which also
boosts your general fitness.
Q3. What is coupling ability?

Answer:
Coupling ability of the body is considered as capacity of an individual to perform better
coordination of different parts of the body. For example while dribbling a basketball the
coordination of both the limbs is required.

Q1. Explain the advantages of fartlek training.
Answer:
Advantages of fartlek training is:
 It is good for increasing cardiorespiratory endurance.
 Several athletes can take part in the training programme at a time.
 It does not require any equipment and can be organised easily.
 This training method is not rigid; it is flexible in nature.
 It improves the efficiency of the heart and lungs.
 It provides experience of nature.
Q2. Explain the various methods for developing ‘Speed’.
Answer:
The various methods for developing speed are as follows:
• ACCELERATION RUN: It involves repeating the initial movement or acceleration phase
repeatedly. Repeating the initial movement or acceleration phase repeatedly.
• PACE RUN: It involves repeating the movement with same speed through the period of
activity. E.g. For 400m run Maintaining the same pace over the entire 400m
• IMPROVING STRENGTH: Increase in strength in the muscles helps in exerting more force
and this results in higher speed.
94
Q1. Sekhar and Khushi were students of Class IX and were very interested in to take part in KVS
Regional sports meet. Shekhar was interested in Long distance running while Khushi was interested in
Yoga. They went to their Physical education teacher and expressed their interest. The teacher
prepared a separate whole year training schedule for both of them and started their training from the
month of July for ensuring their participation in the next academic year.
a) In the month of September both Sekhar and Khushi will be in which phase of Training cycle?
b) For Sekhar, which fitness component needs to be developed?
c) For Khushi, which fitness component needs to be developed?
d) Khushi notices a Training procedure is mentioned as PNF in her schedule. What is that?
Answer:
a) Preparatory Phase
b) Endurance
c) Flexibility
d) PNF is a technique to develop flexibility known as proprioceptive Neuro-muscular
felicitation.
Q1. What do you understand by circuit training? Mention its importance along with a layout.
Answer:
Circuit training is a training method for developing fitness components like stength,
strength endurance, speed endurance etc. it was developed by R.E. Morgan and G.T.
Anderson in the year 1953 at the university of Leeds in United Kingdom.
In this method, variety of exercises are selected to develop the targeted fitness
component and is assigned to various stations. The trainees are then divided into small
groups equal to the number of stations and each group is assigned a station. After
performing exercise in a station the groups moves in clock wise or anti clock wise
direction without any rest in between. The Intensity of exercise must be low as the
volume is high.
The importance of circuit training are:
 Offers a full-body workout.
 Its time efficient.
 Improves exercise adherence.
95
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केन्द्रीय विद्यालय संगठन

अध्ययन सामग्री | STUDY MATERIAL

शारीररक वशक्षा (048) | PHYSICAL EDUCATION (048)

1. Functions of Sports Events Management (Planning, Organising, Staffing, Directing &

It is the purpose of ascertaining in advance what is supposed

It is the administrative operation of specifying grouping

It is obtaining the best resources for the right job. A significant

It involves directing, leading and encouraging the employees

It is the management operation which focus towards the

To ensure that all the

TYPE OF DESCRIPTION FIXTURE DRAWING

It is a type of tournament in which each STAIRCASE

It is a type of Tournament where the LEAGUE CUM

Example: Drawing a Knockout Fixture of 10 Teams

Example: Drawing a Fixture of 6 Teams

STEPS TO DRAW FIXTURE USING CYCLIC METHOD

Example: Drawing a Fixture of 5 Teams

Cyclic & 𝑁(𝑁 − 1)

FUNCTIONS INTRA-MURAL EXTRA-MURAL

Promote Fitness Competition

Extramural tournaments offer

COMMUNITY SPORTS PROGRAM

CHILDREN & WOMEN IN SPORTS

1. Exercise guidelines of WHO for different age groups.

AGE GROUP ACTIVITY DURATION

Strengthen muscle and bone. 3 Days a Week

Moderate-intensity aerobic physical activity Min 150–300 minutes Daily

Muscle-strengthening activities at moderate

Same as for adults

Varied multicomponent physical activity

COMMON POSTURAL DEFORMITIES

It is a condition in which the arches on the inside of the feet

The term rounded shoulders is used to describe a resting

 Lie on the back (supine position)- with knees up and

PHYSCAL PSYCHOLOGICAL SOCIAL

Flexible Training and Flexibility in training and competition schedules to

Comfortable and supportive undergarments and menstrual

Supportive and non-judgmental environment to discuss and

Ensure that girls and women with menstrual dysfunction are

FEMALE ATHLETE TRIAD

YOGA AS PREVENTIVE MEASURE

1. Obesity: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana,

OBESITY  Tadasana  Pachimottansana

DIABETES  Katichakrasana  Ardha-Mastendrasana

ASTHMA  Tadasana  Vakrasana

HYPERTENSION  Tadasana  Vakrasana

Fig: 2.4 Matsayasana Fig: 2.5 Halasana

Fig: 2.6 Pachimottansana Fig: 2.7 Ardha–Matsyendrasana

Fig: 2.8 Dhanurasana Fig: 2.9 Ushtrasana

Fig: 2.12 Supta-vajarasana Fig: 2.13 Mandukasana

Fig: 2.14 Gomukhasana Fig: 2.15 Urdhwahastottansana

Fig: 2.16 UttanMandukasan Fig: 2.17 Uttanpadasana

Fig: 2.20 Makrasana Fig: 2.21 Savasana

Fig: 2.22 Ardh Chakrasana Fig: 2.23 Urdha Wahastootansana

Fig: 2.24 Bhadrasana

PHYSICAL EDUCATION & SPORTS

1. Organizations promoting Disability Sports (Special Olympics; Paralympics;

SPECIAL OLYMPICS INTERNATIONAL:

SPECIAL OLYMPICS BHARAT

CLASSIFICATION: It refers to the process of grouping athletes based on their functional