CH 1: Changing Trends & Career in Physical Education

Concept of Physical Education 

Physical Education is a combination of two separate words, physical and education. The first
word is physical which means related to body or bodily characteristics that include physical
strength, physical endurance, physical fitness, physical appearance and physical health. And,
the second word is education which means preparation for life or systematic instruction and
training.
AIM and Objective of Physical Education 
AIM of Physical Education –
“The aim of Physical Education must be to make every child physically, mentally and
emotionally fit and also to develop in him such personal and social qualities as will help him
to live happily with others and build him up as a good citizen.”
Objectives of Physical Education –
a. Developed Healthy and Active Life Style – The benefits of physical education and how it
supports an active and healthy lifestyle.
b. Develop interest in the discipline – The goal of physical education should be to develop a
high level of individual interest and involvement in the subject by encouraging initiative,
passion, and dedication.
c. Achieve Optimum Physical Fitness and Health – Physical education programmes should
attempt to improve a person’s physical fitness and force them to exert themselves to their
fullest potential.
d. Awareness of Movement – Through physical education, students can become proficient in
basic movement techniques that enable the growth of more specialised skills like dancing.
e. Development of Organ Systems – The development of all organ systems, including the
respiratory, circulatory, digestive, neurological, and muscular systems, is the goal of the
physical education programme.
f. Neuro-muscular Co-ordination – The physical education curriculum should be designed in
a way that promotes a healthier interaction between the neurological and muscular systems.
This promotes coordination and balance between various bodily parts.
g. Emotional Development – On the sports field or in the life, peaple face a variety of
situations where they must learn to control their emotions, including happiness, jealously,
fear, loneliness, etc. They are emotionally balanced because of the Physical Education.
h. Social Development – Physical education encourages social growth because it gives
students lots of chances to interact with others and live in groups, which enable students to
adapt to various circumstances and form relationships.
i. Enjoyment and Satisfaction – A Physical Education Programme provides enjoyment and
satisfaction through physical activity.
j. Development of Evaluative Skills – Participants can demonstrate knowledge and
awareness of a variety of physical activities and evaluate their own and others’ performances
with the aid of a well-designed physical education programme.
k. Optimum Sports Performance – Physical Education brings an individual to optimum
sports performance level.

Changing Trends in Sports- playing surface, wearable gears and sports

equipment, technological advancements –
Physical education has become more significant as a result of changing trends because it
now emphasises the healthy development of the body and mind.
Watching a game at home is an entirely different experience because of all the extra field
lines, instant replay, and technological advancements. Technology has altered not only how
we watch sports on TV, but also how we participate in them.
In the last ten years, we’ve witnessed advancements in garment fabric, wearable technology,
and ergonomic equipment, to name a few. The integration of smart gadgets and training-
specific gear by customers is one of the major trends this year. Here’s a sample of what you
may currently get in sporting goods stores –
Wearable Tech Integration
Wearable technology and smart watches are becoming more and more popular. By 2022, the
wearable technology market is anticipated to generate $9 billion in sales. Sports equipment
manufacturers are quickly catching on as more individuals than ever are donning smart
items.
More treadmills and stationary cycles are now Bluetooth device compatible. Users may
import information, such the average heart rate, and interpret workout statistics, like the
number of calories burnt or the peak heart rate range, more precisely thanks to this
connection. This type of exercise gear offers a more thorough, personalised reading for a
better fitness experience.
Reactive Fabrics
Fitness manufacturers need to raise it up a level in order to compete with athleisure and more
specialist fitness clothing. Although compression is nothing new, this year’s sporting wear is
turning reactive. Thermoplastic and moisture-wicking textiles are used in reactive apparel.
When a person’s body temperature varies, these fabrics change. For instance, textiles that
drain away moisture detect when your body starts to get warm and damp. It responds and
forces the perspiration outward to evaporate rather than absorbing it.
Training Equipment
For use outside of competition, more amateur athletes are making investments in training-
specific items. Athletes can train more effectively and target specific areas of their game
with the use of training equipment.
Soccer players can practise headers without fear of harm by using lighter soccer balls, for
instance. They can utilise a conventional ball on the pitch if they have mastered the
technique. Other goods, such as an at-home batting cage net, make it simpler for everyone to
practise in the backyard without shattering any windows, including tee-ball beginners and
professional softball players. Athletes can focus on their skills and perform better on the field
with the aid of specialised equipment.

Career Options in Physical Education

Physical Education is a fast-growing discipline in India. To educate individuals in the field
of Physical Education numerous courses are offered by different educational institutions.
The National Council of Teacher Education (NCTE) has recognised the courses which
prepare teachers of Physical Education for school system in India.
Physical Education for School
a. Diploma in Physical Education (D.P.Ed.) – This course prepares Physical Education
Teachers for the elementary stage of school education i.e. for Classes I to VIII.
b. Bachelor of Physical Education (B.P.Ed) – This course is designed for preparing teachers
of Physical Education for teaching theory papers in Classes VI to X and conducting Physical
Education and Sports Activities for Classes XI-XII.
c. Master of Physical Education (M.P.Ed.) – It is meant for preparing Physical Education
Teachers for Senior Secondary classes (i.e. XI-XII) as well as Assistant Professors/
Directors/ Sports Officers in Colleges/Universities and Teacher Educators in Colleges of
Physical Education and University Departments of
Physical Education.
Post Graduate Diploma Level Courses
Post Graduate Diploma in Adventure Sports Administration
Post Graduate Diploma in Disability Sports
Post Graduate Diploma in Fitness Management
Post Graduate Diploma in Sports Coaching
Post Graduate Diploma in Sports Journalism
Post Graduate Diploma in Sports Management
Post Graduate Diploma in Sports Nutrition
Post Graduate Diploma in Yoga Education
Bachelor Level Course
Bachelor of Arts (Programme) Sports & Performance
Bachelor of Physical Education & Sports
Bachelor of Physical Education (Four Year Course after 12th)
Bachelor of Science Exercise Physiology
Bachelor of Science in Physical Education
Bachelor of Science in Physical Education, Health Education and Sports Sciences
Master Level Courses
M.B.A. in Sports Management
M.Tech. in Sports Technology
Master of Arts in Physical Education
Master of Arts in Sport and Exercise Psychology
Master of Arts in Yoga
Master of Journalism and Mass Communication (Specialization – Sports Journalism)
Master of Physical Education and Sports
Master of Science in Exercise Physiology and Nutrition
Master of Science in Physical Education
Master of Science in Sports Biomechanics and Kinesiology
Master of Science in Sports Coaching
Master of Science in Sports Psychology and Sociology
Master of Science in Yoga
Some of the Career Options in Physical Education are – 
Physical Education Teacher – After competing D.P.Ed., B.P.Ed. or M.P.Ed., one can be
appointed as PET in a school or college.
Sports Coordinator – For one to successfully function as a sports coordinator, physical
education courses teach skills including arranging team activities, coaching and teaching
responsibilities, and coordinating and supervising all parts of assigned leisure sports
programmes.
Professional Coach – After a Diploma in Sports Coaching, one can be appointed as a
professional coach of a team or for individuals/athletes requiring a personal coach/trainer.
Outdoor and Adventure Sports Educators – A person with a degree in any Physical
Education course and interest in outdoor and adventure sports can educate others in the field.
Sports Administrator – Supervision and Administrative skills are also taught in Physical
Education courses. This enables the individual to work as a sports administrator.
Event Manager of a Sports Club – An individual who has graduated with MBA in Sports
Management can offer his/her services as an event manager at any sports club.
Health and Fitness Club Manager – One can be appointed as health and fitness club manager
after having a professional degree in Physical Education as well as an interest in the field.
Sports Clothing & Equipment Designer – If one has zeal and interest in fashion designing
then she/he can work as a sports clothing and equipment designer.
Dietician and Nutritionist – After graduating with any Physical Education degree, an
individual can choose the profession of a dietician and nutritionist also.
Sports Goods Marketing – Sales and Marketing of sports goods is a fast-growing industry
and one can choose this line after graduating in Physical Education.
Yoga Trainer – Yoga has become popular both nationally and internationally, so one who is
trained in yoga can provide her/his services to instruct groups/individuals through various
levels and types of yoga.
Fitness Trainer – One can work as a fitness trainer after completing any course in Physical
Education.
Physical Therapist – One can also work as a physical therapist after doing any physical
education Programme.
Sports Journalist – Some institutes offer a sports journalism course, so those who have
graduated in this course can work as sports journalists.

Khelo India 
The Khelo India programme was launched with the goal of reviving India’s grassroots sports
culture, creating a solid foundation for all national sports, and elevating India to the status of
a major athletic power.
Government of India, announced “KheloIndia – National Programme for Development of
Sports” in the fiscal year 2017–2018 to encourage young talent and provide them with top-
notch infrastructure and training facilities.
Vision of Khelo India
The Khelo India Program was established with the goal of advancing sports culture in India,
particularly at the grassroots level, and achieving sporting excellence in the nation.
Mission of Khelo India
The Khelo India Program’s main objective is to give every Indian citizen a chance to
participate in sports and use their athletic abilities, regardless of their age or gender
disparities. This will ultimately promote the holistic development of every child and young
person. Community growth, social integration, and gender equality will result from this. It
will promote a healthy lifestyle, honour the nation, and open up business prospects.
Khelo India Programme has outlined twelve verticals namely
Play Field Development – One-time funding of up to 50 Lakhs will be provided to
States/UTs for developing, managing, equipping and maintaining playing field and sports
infrastructure development and open spaces for public use by the Ministry of Youth Affairs
and Sports, Government of India.
Community Coaching Development – A cascading methodology will be used to develop
coaching infrastructure nationwide and provide community coaches.
State Level Khelo India Centres – To make use of all sports resources, including
unemployed coaches with training, other support workers, equipment, playing grounds, etc.
Annual Sports Competitions – The Central Government will organize National level
competitions, i.e., Khelo India National School Games and Khelo India National University
Games.
Talent Search and Development – Under this scheme players from 16 priority sports are
selected at various levels of participation. 
Utilization and Creation/Up gradation of Sports Infrastructure – Majority of the schools,
colleges and even Universities in the country lack proper playgrounds as well as sporting
infrastructure.
Support to National/Regional/State Sports Academies – Throughout the nation, sports
academies both public and private are identified for need-based support. Financial aid is also
provided to the identified academies for their operation and maintenance. 
Physical fitness of school children – Under Khelo India the component of physical fitness of
school going children is given due emphasis. National Level Physical Fitness parameters will
be developed for each region. An assessment kit which is easy to administer will be provided
to each school to evaluate physical fitness of all students.
Sports for Women – All the components of the Khelo India Scheme are gender neutral and
afford equal opportunities to women for participating in sporting activities and development
of sports.
Promotion of sports amongst people with disabilities – Financial assistance will be provided
to States/UTs and SAI for creation of specialist sports infrastructure for persons with special
needs.
Sports for peace and development – Under this vertical the Government of India provides a
special package to J&K for enhancing sports facilities in the State. 
Promotion of rural and indigenous/tribal games – Under this Programme government’s tries
to focus on each and every aspect that will contribute to making sports more popular among
the youth of the country.
 CH 2: Olympism
ANCIENT OLYMPIC GAMES
The first Olympic Games were held as a part of a religious event in Zeus’ honour, the head
of the Greek gods and goddesses. The Olympic Games or Olympics are named after
Olympia, an ancient Greek town in Elis, or Mount Olympus, the tallest mountain in Greece.
At Olympia, the festival and games first took place in 776 BCE.
Every four years, the games were held, and the interval between two years was referred to as
an Olympiad. It was customary to declare peace and put an end to all conflicts and wars
during the month that the Olympic Games were held in order to make travel for competitors
and spectators easier.

MODERN OLYMPIC GAMES

The Ancient Olympic Games were declared over by Emperor Theodosius in 1503 and the
next Olympic Games were held in Athens, Greece, in 1896. Baron Pierre de Coubertin, a
French aristocrat, was the one who proposed the concept of reviving the Olympic Games.
Coubertin had a keen interest in education and was certain that young people’s bodies should
also be developed in addition to their minds;
241 athletes from 14 nations competed in 43 events at the first Olympic Games in Athens in
1896, which were held in the Panathenaic Stadium. At the Paris Olympics in 1900, there
were approximately 997 competitors from 24 nations. The 1900 Olympic Games were
historic because 22 women competed in a few sports for the first time. As the games gained
popularity, many nations participated. At the Summer Olympics in Rio in 2016, 11,238
participants representing 207 nations competed in 28 sports.
Olympism Concept
A way of life known as olympism puts athletics at the service of humanity. The interaction
of the attributes of the body, will, and intellect forms the foundation of this philosophy.
Olympic ideals are demonstrated via deeds that unite culture, education, and athletics.
The Olympic Movement and the celebration of the Games both depend on this idea.
Additionally, it is what sets them apart.
This ideal, together with the other “basic principles of Olympism” [included in the Olympic
Charter], inspires a set of ideals that are applicable both in the arena of competition and in
daily life.
Olympics Values (Excellence, Friendship & Respect)
The IOC has identified the following three Olympic values:
Excellence – This value in the Olympic ideal relates to giving one’s all, whether it be on the
playing field or in everyday life, without comparing oneself to others and with the primary
goal of pursuing one’s own goals with steadfastness.
It’s important to remember that competing isn’t just about winning; it’s also about taking
part, achieving individual goals, trying our best every day, and reaping the rewards of having
a strong body, will, and mind.
Friendship – The Olympic Movement places men and women at the centre of its efforts to
strengthen relationships and promote intercultural understanding. This value broadly refers
to creating a peaceful and better world through sports through cooperation, camaraderie, joy,
and optimism.
The Olympic Games encourage people to put aside differences in politics, economics,
gender, race, or religion and form friendships regardless of them. The athletes demonstrate
this ideal by developing enduring relationships with both their teammates and rivals.
Respect – This virtue embodies the moral code that all athletes participating in Olympic
programmes should aspire to according to the Olympic ideal. Respect for oneself, one’s
body, one another, for the law, and for the environment are all included. Thus, it alludes to
the integrity that each athlete must exhibit while competing, as well as refraining from
doping. When the Olympic Games are taking place, these principles are effectively
communicated.
The Olympic Movement, however, still spreads through the continued efforts of the Olympic
family members between iterations of the Games.
Olympics Symbols
Five rings that are interlaced and have equal amounts of each of the five colours that make
up the Olympic logo. From left to right, the rings’ colours are blue, yellow, black, green, and
red; the blue, black, and red rings are positioned on top, while the yellow and green rings are
positioned at the bottom. The five rings represent the union of the five continents—North
and South America, Africa, Asia, Australia, and Europe—and serve as a reminder of the
solidarity of athletes competing at the Olympic Games from all seven continents.

“Citius – Altius – Fortius,” which translates to “Faster – Higher – Stronger,” is the motto of
the Olympic Games. It conveys what the Olympic Movement hopes to achieve. Pierre de
Coubertin made the suggestion when the International Olympic Committee was established
in 1894.
It belonged to Coubertin’s acquaintance, the athletically inclined Dominican priest Henri
Didon. In 1924, during the Olympic Games in Paris, France, the Olympic motto was first
revealed.
Olympics Flag

Baron Coubertin designed the Olympic flag, which was displayed in 1914. It has a
borderless, white background. The five interlocking rings that represent the Olympic logo
are positioned in the centre. The Olympic flag features a white backdrop with five interlaced
rings in the centre that are different shades of blue, yellow, black, green, and red, according
to Pierre de Coubertin. The six colours used in this design are those seen on all current
country flags of the world (1931), and they symbolise the five continents of the world that
are unified through olympism. In Antwerp, Belgium, the flag was raised for the first time in
1920.
Olympics Oath
The athlete then takes the following oath:
“We promise to take part in these Olympic Games, respecting and abiding by the rules and in
the spirit of fair play, inclusion and equality. Together we stand in solidarity and commit
ourselves to sport without doping, without cheating, without any form of discrimination. We
do this for the honour of our teams, in respect for the Fundamental Principles of Olympism,
and to make the world a better place through sport.”
Olympics Anthem
The Olympic Hymn, commonly referred to as the Olympic Anthem, was composed by Spiro
Samara and is played as soon as the Olympic flag is raised during the opening ceremonies of
the Olympic Games.
The Olympic anthem
“Immortal spirit of antiquity,
Father of the true, beautiful and good, Descend, appear, shed over us thy light
Upon this ground and under this sky
Which has first witnessed thy unperishable fame
Give life and animation to those noble games! Throw wreaths of fadeless flowers to
the victors In the race and in the strife!
Create in our breasts, hearts of steel!
In thy light, plains, mountains and seas
Shine in a roseate hue and form a vast temple
To which all nations throng to adore thee, Oh immortal spirit of antiquity!”
International Olympic Committee (IOC)
On June 23, 1894, Pierre de Coubertin established the International Olympic Committee
(IOC), electing Demetrios Vikelas as its first leader. It is a non-profit organisation with its
headquarters in Lausanne, Switzerland. The IOC’s goal is to carry out the mission, role, and
duties allocated to it by the Olympic Charter. The IOC’s official languages are English and
French. The Olympic Games, which were first held in Athens, Greece in 1896 and
Chamonix, France in 1924, respectively, are organised by the Committee. The Winter and
Summer Olympic Games were held in the same year before 1992, but the IOC modified the
Olympic Games’ calendar following that year.
Mission and role of International Olympic Committee
1. To encourage and support the promotion of ethics and good governance in sport as well as
education of youth through sport and to dedicate its efforts to ensuring that, in sport, the
spirit of fair play prevails and violence is banned.
2. To encourage and support the organisation, development and coordination of sport and
sports competitions.
3. To ensure the regular celebration of the Olympic Games.
4. To cooperate with the competent public or private organisations and authorities in the
endeavour to place sport at the service of humanity and thereby to promote peace.
5. To take action to strengthen the unity of the Olympic movement, to protect its
independence, to maintain and promote its political neutrality and to preserve the autonomy
of sport.
Organization and Setup of International Olympic Committee
The powers of the International Olympic Committee are exercised through the following
three organs:
a. The Session – The Session is the general meeting of the members of the IOC. It is the
IOC’s supreme organ. Its decisions are final. An ordinary Session is held once a year.
Powers of the session are –
> to adopt or amend the Olympic Charter;
> to elect the President, the Vice-Presidents and all other members of the IOC Executive
Board;
> to elect the host city of the Olympic Games;
> to elect the city in which an ordinary Session is held.
> to approve the annual report and financial statements of the IOC;
b. The IOC Executive Board – The Executive board was established in 1921 to oversee IOC
business. The President, four Vice-Presidents, and ten other members of the Board are
chosen by the IOC members in a secret ballot vote during the session.
As per Olympic charter it performs following duties –
> it monitors the observance of the Olympic Charter;
> it approves all internal governance regulations relating to its organisation;
> it submits a report to the Session on any proposed change of Rule or Byelaw;
> it submits to the Session the names of the persons whom it recommends for election to the
IOC;
> it establishes and supervises the procedure for accepting and selecting candidatures to
organise the Olympic Games;
> it establishes the agenda for the Sessions;
c. The President – The IOC members elect the President during the session by secret ballot
for a term of four years, which may be extended for an additional four years. The President is
in charge of planning and organising all Executive meetings as the IOC’s representative.
National Olympic Committees (NOC)
One of the three entities that make up the Olympic Movement, together with the
International Olympic Committee (IOC) and the International Sports Federations, is the
National Olympic Committee.
By sending athletes and officials, they are responsible for ensuring that their respective
nations are represented in the Olympic Games. They are also responsible for advancing the
core ideals and concepts of Olympianism in their nations, particularly in the areas of sport
and education.
They could also suggest potential hosts for upcoming Olympic Games.
206 NOCs exist at the moment.
National Sports Federations (IFs)
The International Sports Federations (IFs) are responsible for the integrity of their sport on
the international level.
The International Olympic Committee (IOC) has granted recognition to the International
Sports Federations as the non-governmental organisations that oversee one or more
international sports. They are associated with the national federations that control those
sports. International Sports Federations seeking IOC registration must make sure that their
laws, practises, and activities are in compliance with the Olympic Charter while maintaining
their independence and autonomy in the administration of respective sports
 CH 3: Yoga
Meaning of Yoga
Yoga is a word derived from Yuj which in Sanskrit means union. Yoga is the union of soul with spirit. This
union of soul and spirit is a long process which may take even many births according to Hindu scriptures.
Yoga is also considered as union of the nerves Ida and Pingla, union of sunnerve and moonnerve, union of
negative and positive, union of Shiva (spirit) with Shakti (mother nature) and union of Mooladhar Chakra
(Coccyx plexus) with Sahasrar Chakra (thousand lotus petal plexus). Yoga is a union of Prana Vayu with
Apan Vayu (life current with excretion current.)

Importance of Yoga
Yoga is not a religion; rather, it is a way of life that aims for “a healthy mind in a healthy body.” Yoga aids
in fostering the balanced growth of all three aspects of the human being—physical, mental, and spiritual.
Other types of exercise, like aerobics, only promote physical health. They are mostly unrelated to the astral
or spiritual body’s growth.
Yogic exercises infuse the body with vitality from the cosmos.

The benefits of Yoga include

Facilitating attainment of perfect equilibrium and harmony.
Promoting self-healing.
Removing negative blocks from the mind and toxins from the body.
Enhancing personal power.
Increasing self –awareness.
Helping develop attention and concentration, especially important for children.
Reducing stress and tension in the physical body by activating the para sympathetic nervous system.

Introduction to Ashtang Yoga

Ashtanga is a highly athletic and energetic style of hatha yoga that consists of six series or levels and a set
sequence of poses. It has its roots in vinyasa, which emphasises energy and breath while moving between
poses. It encourages mental clarity and inner serenity despite being a very physical discipline.

Element of (Ashtang Yoga)

Yoga includes more than just physical exercise. It’s a way of life with a deep intellectual foundation. The ten
good common sense rules for living a healthier, happier life and bringing spiritual awareness into a social
context are the yamas (social constraints) and niyamas (self-discipline). Because yoga is not about
mindlessly following orders from others, but rather about discovering one’s own truth and “connecting”
with it, these are matters for the individual to consider and examine.

a. Yamas – Ashtang Yoga’s first “limb” is called Yama. The five yamas are universal activities that support
our continued growth on the personal and spiritual levels. The five yamas exhort their followers to abstain
from lying, stealing, wasting energy, and being possessive. The five yamas, sometimes known as moral
precepts or standards of behavior toward the outside world, are:
a) Ahimsa — Sanskrit for “non-harming”
b) Satya — Sanskrit for “refraining from dishonesty”
c) Asteya— Sanskrit for “non-stealing”
d) Brahmacharya — Sanskrit for “wise use of vitality”
e) Aparigraha— Sanskrit for “non-possessiveness”

b. Niyamas – The second element of Asthang Yoga, the niyamas, focuses on how we engage with our inner
selves and universe.
Following the Niyamas enables a person to control their behaviour and establish a healthy atmosphere in
which to develop.
a) Sauch (सौच या शद्धु ता)
b) Santosh (सतं ोष)
c) Tapa (तप तपस्या)
d) Swadhyayaor (स्वाध्याय या स्व-शिक्षा)
e) IshwarPranidhan (परमात्मा पर ध्यान)

Benefits of Practicing Yamas & Niyamas

The Yamas and niyamas support the holistic management of our energies and the growth of both our inner
and outer selves. They support us in developing a sympathetic and aware self-perception. They aid in
upholding life’s morals and in striking a balance between our inner development and external restriction.

a. Asanas – The physical practise of yoga poses is known as asana. A position that is in tune with one’s
inner consciousness is called an asana. It seeks to achieve a stable, pleasant sitting position to encourage
meditation.

b. Pranayama – The phrase “pranayama” is a composite of the words “prana” and “yama,” and it refers to
maintaining prana in a healthy state throughout one’s life. Pranayama is the art of the life energy, or prana,
and is more than just a breathing practise.
According to Hatha Yoga, Pranayamascan be classified under –
a) Surya Bhedi
b) Ujjai
c) Sitkari
d) Sitli
e) Bhastrika
f) Bhramari
g) Murchha, and
h) Kewali.

c. Pratyahara – According to Patanjali’s, the fifth of the eight stages of Ashtang Yoga, or pratyaharais, is
the “withdrawal of the senses.” It also refers to the withdrawal of the five senses from outside objects in
order to be replaced by internally produced senses of an enlightened deity. It is the first step of the six-
branch yoga of the Buddhist Kalachakra tantra.

d. Dharana – The three primary phases of meditation are the final three limbs of Ashtang Yoga. Dharana
entails strengthening and expanding our capacity for focus. This entails using a variety of attention- and
mind-control techniques, such as focusing on the chakras or inwardly shifting.

e. Dhyana – The state of meditation known as dhyana occurs when the mind achieves a condition of
sustained attention without becoming distracted. Contrary to the other six limbs of yoga, this one isn’t a
technique in the strictest sense; rather, it’s a delicate condition of awareness in which the mind has been
stilled and, in the resulting stillness, generates few or no thoughts. The ultimate level of Samadhi should
appropriately come before this one.
f. Samadhi – The capacity to unite with one’s actual self and blend into the focus of attention is known as
samadhi or absolute absorption. In this mental state, perception itself unites perceiver and perceived object,
creating a real unity of all thought and action. This is the pinnacle of yogic endeavors—the ultimate union of
the individual with the soul of all beings.

Introduction to Yogic Kriyas (Shat Karma)

The human body is said to be made up of three basic components termed tridoshas, which are known as
Vata (the mechanical functional constituent of the body), Pitta (the chemical functional constituent of the
body), and Kapha (material functional constituent of the body). Diseases result from any imbalance in the
components of the body. Yoga suggests six purifying techniques to restore and maintain the balance of these
tridoshas. They go by the name Shat kriyas (six purification processes).
1. Kaphalabhati – Purification of frontal lobes and lungs.
2. Trataka – gazing without blinking.
3. Neti– Nasal cleansing.
4. Dhauti– Cleaning of digestive tract, stomach.
5. Nauli– Abdominal massage.
6. Basti – Colon cleaning.

Kapalabhati  
The word “kapalabhati” is made up of the phrases “shining, lighting” and “skull,” where “skull” in this
context refers to both the skull and all of the organs under the skull. The under-the-skull organs, particularly
the brain and the tiny brain, are positively impacted by the process.

Techniques –
1. Sit comfortably in an upright posture and rest your hands on your lower belly.
2. Draw your navel to your spine in a quick motion, forcefully expelling all the air from your lungs. The
primary movement is from your diaphragm.
3. Allow your lungs to fill naturally, with no effort.
4. Perform this cycle ten times, then allow your breathing to return to normal and observe the sensations in
your body. Repeat these cycles of ten movements three to four times.

Benefits –
1. Effective in reducing weight by increasing the metabolic rate.
2. clears the nadis (subtle energy channels).
3. Stimulates abdominal organs and thus is extremely useful for those suffering from diabetes.
4. Improves blood circulation and adds radiance to the face.
5. Improves digestive tract functioning, absorption and assimilation of nutrients.
6. Calms and uplifts the mind.

Trataka  
The Sanskrit term “trataka” means “to look, or to gaze.” Trataka is the act of fixating on something outside
of oneself. This fixed gaze technique for meditation is focusing on one thing, whether a little item, a black
dot, or a candle flame. It is a technique used in yoga to improve focus, bolster the eyes, and activate the
ajnachakra.

Techniques –
1. Sit on a floor-mat in sukhasana, or in any comfortable position, or even on a chair.
2. Sit calm and breathe normally with your waist, back and neck erect.
3. Keep a lighted candle or oil lamp on a stool or table at a distance of 2 feet from you.
4. Remember, it should be at eye level. Please ensure there is no breeze or wind that might the make the
flame flutter.
5. Now, fix your gaze upon the flame.
6. Continue to gaze non-stop, without blinking until you feel the strain in your eyes and they start to water.
7. Once this happens, close your eyes.
8. Now rub the palms of both hands vigorously, until warm, and place on your eyes.
9. Visualize the flame at the centre of your eye brows.

Benefits –
1. Improves eyesight and vision.
2. Improves concentration, intelligence and memory.
3. Enhances self-confidence, patience and will power.
4. Calms the mind and provides inner peace and silence.
5. Brings greater clarity in mind and improves decision-making ability.

Neti  
It is a form of shatkarma, or purification that involves irrigation of the sinuses or cleaning of the nasal
passages. There are two varieties of neti: sutraneti and jalaneti.
1. Jalaneti – A neti pot is used by the practitioner of the traditional Indian yoga technique known as jalaneti,
which means literally “water purification,” to clear out the nose cavity. Nasal irrigation is the phrase used by
scientists to describe the technique.

Techniques –
1. Mix one cup of warm water with half a teaspoon of salt, to make a solution. It is preferable to use pure
neti salt, for better results
2. Pour the salt and water solution into the Neti Pot
3. Place the spout into one of the nostrils. The cone needs to be placed into the nostril and sealed inside
thoroughly, with the help of a few gantlet wists
4. Let the water to flow right into the nostril and then tilt your head on to one side, so that the water can flow
out through the other nostril
5. During this procedure, you need to ensure that you breathe through your mouth. Moreover, you need to
make sure that you neither sniff, not swallow while the water is flowing between the nostrils, or else you
could experience a severe bout of coughing.

Benefits:
1. Reduces allergy problems.
2. Improves breathing.
3. Eliminates post-nasal drip.
4. Cures sinusitis or chronic sinuses factions.
5. Improves resistance to common colds. (Common colds are either avoided or the duration greatly
shortened.)
6. Improves sense of smell.

2. SutraNeti – A yogic method known as sutraneti is used to clean the nasal passages in a certain way. A
waxed cotton string is placed into the nose during Sutra Neti and subsequently removed from the mouth.
After that, the string’s ends are moved back and forth while being held in place by both hands. Nowadays,
rubber catheters are used instead of strings since they are more widely available at medical supply stores.

Techniques:
1. Place a rubber string in front of your left nostril, holding it horizontally
2. Push this rubber string along the side of your nose, till you can feel it touch the back of your throat
3. Insert your middle finger and index finger through the mouth to catch the tip of the string at the back of
the throat
4. Using one hand pull the string partially out of your mouth gently while still holding the other tip too.
5. Move the string in a gentle massaging motion so that it cleans the nasal passage
6. While removing the string, pull it out of the nose
7. Repeat the exercise with the other nostril

Benefits:
1. It helps to maintain nasal hygiene by removing the dirt and bacteria trapped in the mucus in the nostrils.
2. It de-sensitizes the sensitive tissues inside the nose, which can alleviate rhinitis, allergies and some types
of asthma.
3. Several health problems like sinusitis, migraine, headaches, can be reduced by doing Neti.

Dhauti
Dhauti is a crucial component of the yogic system of body-cleansing practises known as Shatkarma. The
digestive system and stomach are cleansed by a set of yoga exercises. It primarily works to clean the entire
length of the digestive tract, but it also benefits the respiratory system, external ears, and eyes. People with
certain medical conditions should not practise these activities.
Ulcers
Hernias
Heart disease
Hypertension
Benefits of Dhauti
1. Dhauti cleanses the complete body including the respiratory system and the entire digestive system.
2. It eliminates excess bile, stomach acids, mucus and toxins inside the body and restores it to its naturally
balanced state.
3. It can benefit those suffering from constipation, indigestion, acidity, heartburn, dyspepsia, biliary
disorders and disorders of the stomach. Broadly speaking there are three types of dhautis that are
prominently practised.

Nauli
One of the Kriyas or Shatkarmas from yoga is nauli. The exercise is based on massaging the internal belly
organs with a circular motion of the abdominal muscles and is intended to serve the cleaning of the
abdominal region, including the digestive organs and small intestine. Although Nauli is a traditional Hatha
Yoga exercise, it is not taught in mainstream yoga schools. Nauli is regarded as a challenging workout that
can only be taught with persistence and patience.

Benefits:
1. Nauli strengthens the abdominal muscles and massages the intestines and organs of the lower abdomen.
2. It regulates blood pressure and has a preventative effect against diabetes.
3. It is helpful for heartburn and skin diseases (acne).
4. It improves the digestive system.

Basti
Primary purpose is to clean the lower abdomen, particularly the colon. Numerous positive effects are
typically attributed to it by the Hatha Yoga and other sources. Basti can be done using one of two methods:
Sthalabasti (also known as Sushkabastior Vatabasti), cleans the colon by sucking air in the body without the
help of any catheter or tube.
Jalabasti (also known as Vatibasti) cleans the colon by sucking water into the anus. It is allowed the use of a
catheter tube.
 CH 4: Physical Education & Sports for CWSN (Children with Special Needs - Divyang)
Concept of Disability and Disorder
Disability – Any form of impairment or persistent loss of physical or mental capacity is referred to as a
disability. Any form of physical loss, mental disorder, intellectual disability, or decrease in the use of sense
organs might all be contributing factors to the diminution. This could start at birth or develop over the
course of a person’s life. The full utilization of a person’s body structures and functions is decreased, which
has an impact on their engagement in various aspects of life.
Disorders – are any illnesses that affect a person’s well-being, impair their performance, and reduce their
effectiveness. Disorder develops within a person; while they start out tiny, they may become significant and
develop into a disability. Diseases come in many different forms, including mental disorders, neurological
disorders, hyperactivity disorders, eating disorders, addiction disorders, and attention disorders, among
others.

Types of Disability
Physical disabilities
any restriction on a person’s physical functioning, mobility, dexterity, or endurance is referred to as a
physical impairment. Other physical limitations might restrict other aspects of everyday life, such as
breathing problems, eyesight, epilepsy, and sleep issues.
Intellectual disabilities
When a person’s capacity to study at an expected level and function in daily life is restricted, it is said that
they have an intellectual impairment. Children with different levels of intellectual impairment.
Cognitive disabilities
A person is said to have a cognitive impairment when they have certain limits in their mental functioning as
well as in skills like communication, self-help, and social skills. Due to these restrictions, a youngster will
learn and grow more slowly than an average child.
Affective disorders
A group of mental diseases known as affective disorders or mood disorders. Bipolar disorder and depression
are the two main varieties of affective illnesses. The severity of a person’s symptoms might vary from minor
to severe. An affective disorder can be determined by a psychiatrist or other qualified mental health
practitioner.

Aim of Adapted Physical Education

The main goal of adapted physical education (APE) is to make physical education accessible to everyone
based on their needs while also giving everyone the chance to engage in physical education and sports.

Objectives of Physical Education

The main objectives of adapted physical education include
To build a Programme to meet the needs of CWSN – An individual education plan is created once the
learner is evaluated according to the physical education standards. For instance, an organised programme
with clearly defined timings, a trainer or coach, the start and end of an activity, and a description of the
ability using graphic cards is helpful for a successful partnership with a student with autism.
To build in CWSN the capacity to be functionally active for lifetime – Daily living skills are more
challenging for children with special needs because of movement restrictions, coordination concerns,
lifestyle issues, behavioural issues, and cognitive difficulties. APE trains the brain, muscles, and certain
movements for a variety of functional tasks, activities, or sporting prowess. In this way, APE promotes
lifelong activity through a consistent programme.
To provide a safe and accessible PE and sports Programme as per the needs of the individual –  Safety
needs to be the first priority during PE classes because the movements are so reactive and dynamic. Safety
concerns may be exacerbated for children with exceptional needs who face a variety of physical and
psychological difficulties. In order to make PE safe and accessible, the setting, instruction, and equipment
are altered during an APE session.
To ensure active participation or transition towards the integrated or regular PE Programme
(Inclusion) – APE guarantees a student’s active and passive participation in a designed curriculum tailored
to their specific needs. This programme can be used to maintain motor skills, skill-based activities,
competitive sports, integration, and inclusion as well as basic functional fitness.
Helping to develop self-esteem in CWSN – When CWSN can access the activity or sports and engage
successfully, APE helps to improve self-esteem and self-image. The ease with which they can complete
these tasks and activities and the recognition they gain as a result motivate them to pursue higher objectives.
To promote regularity and discipline – Participating in sports and physical activity can make you feel
good, which encourages discipline and regularity. It motivates the student to keep up the sport or activity
and live a healthy lifestyle, which aids in overcoming obstacles and achieving greater success.
To promote sportsmanship – According to the Collins definition, sportsmanship is the behaviour and
attitudes that demonstrate respect for the game’s rules and the other players. Sports have both a fun and a
disciplined element, where you aim to accomplish a goal whether you’re playing alone or with a team.

Role of various professionals for CWSN

School Counsellor – They collaborate with different members of the school community to foster an
environment where kids may learn. They have a responsibility to ensure that a concerted team effort is made
to meet the needs of all children and to guarantee that those students have access to both school and
community resources.
Physiotherapist – The most well-known of the therapists who deal with CWSN is undoubtedly a
physiotherapist. To help these patients regain and maintain the best possible use of their bodies, they use
workouts.
Occupational Therapist – A CWSN receives training from an occupational therapist in assisted daily
living, self-care, and activities requiring fine motor skills and hand-eye coordination. An occupational
therapy programme assists kids in taking part in play and socializing with others.
Speech Therapist – Students with special needs who struggle with communication are treated, supported,
and cared for by a speech therapist at school.
Speech therapists assist students with unique needs in developing their speech and language skills.
Special Educator – A special educator is essential in bringing together all the parties involved at home and
at school. The special educator is in charge of determining the child’s level and monitoring performance or
behaviour to promote improvement in various special needs education subject areas.
 CH 5: Physical Fitness, Health and Wellness
Meaning of Wellness
According to the WHO, “health” refers to a person’s overall physical, mental, and social well-being, not
only the absence of disease. While the term “health” focuses on a person’s illness state and how that status
affects them, “wellness” goes beyond the absence of disease. It involves much more than just good eating,
exercise, and physical health.

Components of Wellness
There are seven components of wellness namely physical, emotional, mental, social, environmental,
occupational, and spiritual which are interlinked with each other.
Physical Wellness – Physical wellbeing refers to a person’s capacity to handle the demands of daily life and
maintain good health. To keep the body in top shape, overall physical wellbeing promotes a balance between
exercise, nutrition, and mental health.
Emotional Wellness – Self-care, relaxation, stress reduction, and the growth of inner strength are all
influenced by emotional wellness. It is the capacity of a person to comprehend and regulate their emotions,
accept their own frailties, and value the strength of others. It’s critical to pay attention to one’s emotions,
both positive and bad, and to know how to deal with them.
Mental Wellness – The capacity to acquire, assess, and accept new ideas, as well as to develop creative
thinking, have a sense of humour, and support a lifelong learning process, are all components of mental
wellbeing, also known as intellectual wellness. Academic pursuits, participation in the arts and other
cultures, volunteer work, and individual interests can all promote intellectual wellness.
Social Wellness – It is the capacity of an individual to interact constructively with individuals of various
cultures, ages, genders, and religions without reinforcing stereotypes.
The relationships a person may have and how they interact with others are referred to as social wellness.
Environmental Wellness – Respecting the environment and natural resources is referred to as
environmental wellbeing. Environmental wellness motivates a person to lead a life that respects their
environment and motivates them to take protective measures. It encourages a reverence for all of nature and
the creatures that inhabit it.
Occupational Wellness – The ability to strike a balance between work and play, deal with professional
stress, and develop relationships with co-workers is referred to as occupational wellness. It focuses on the
person’s quest for a calling and entails examining numerous professional paths to see which one best suits.
Spiritual Wellness – Most people assume that spiritual wellness and religion are related, yet the essence of
spiritual wellness is discovering the purpose and direction of life. Having a set of values, principles, morals,
and beliefs that give life meaning, and employing those principles to guide your activities are all
components of spiritual wellness.

Importance of Wellness
To maintain health and achieve the highest level of wellbeing, wellness demands ongoing, mindful work. By
balancing physical exercise, nutrition, and mental health, you can attain overall physical wellness and keep
your body in peak shape. Healthy lifestyle choices increase life expectancy, enhance quality of life, and
promote overall wellbeing.
Wellness Programme should be developed with an aim to provide health-related lifestyle education with
required support and resources to achieve wellness.
Wellness makes the individual responsible for taking good decisions and adopting good practices and
preventative measures for achieving optimum level of physical, emotional and social functioning.
Wellness Programmes enable an individual to understand health issues like chronic diseases, cancer,
cardiovascular disease, STDs, obesity, nutrition, diabetes, injuries, and other lifestyle related diseases and
enhance longevity and the quality of healthy life.
It promotes the behaviours which help maintain good health like quitting smoking, giving up alcohol abuse
etc. and reducing social evils like violence, abuse, child labour, gender inequality, caste system etc. and
adoption of positive values that result in an individual becoming a good citizen of the country.
It also enables an individual to maintain balance between work, personal life and health that results in
efficient and consistent output and improves general health, and fitness through adopting regular physical
activities.
It also helps to develop a healthy social environment where people share and solve personal and social
problems, thus making the individual socially accessible and culturally sensitive.
Wellness components like physical, emotional, mental, social, environmental, occupational, and spiritual are
highly inter connected and can help to make the environment disease and pollution free.

Health and Physical Fitness

Physical activity can strengthen your bones and muscles, help you maintain a healthy weight, increase your
ability to carry out daily tasks, and improve your cognitive health. Adults who spend less time sitting and
engage in any level of moderate-to-vigorous exercise reap some health benefits.
Depending on their occupation or daily activities, each person’s physical condition is different from that of
the other. A doctor’s job is to examine patients in the examination room, whereas a farmer toils away in the
field. A sportsperson plays deftly on the court or field, similarly. But in order to meet the criterion of
physical fitness, each of these people must be able to carry out their daily chores without feeling overly
worn out and still have energy left over for leisure activities like taking a walk, playing table tennis or
football, etc.
Definition – Fitness is the ability of an individual to lead a full and balanced life. It includes physical,
mental, emotional, social and spiritual factors and capacity for their wholesome expression.

Type of Physical Fitness

Health-related Fitness – Muscular endurance, cardio respiratory endurance, flexibility, muscular strength,
and body composition are the five facets of health-related physical fitness. These serve to lower the risk of
hypokinetic disorders and are closely associated with good health.
Skill-related Fitness – There are six elements of skill-related fitness: agility, balance, coordination,
response time, power, and speed. These have a connection to performance. A person who has attained a high
degree of motor skills, which are necessary in sports and for some vocations, is able to acquire good skill-
related fitness.

Traditional Sports
Every state in India has its own traditional sports to practice because of its diverse and distinctive culture.
Traditional sports like Kushti, The Indian Wrestling, Vallamkali, Jallikattu, and others have gained
popularity in India. India is renowned for having a diverse range of customs and cultures. Mallakhamb,
commonly known as the pole dance of India, is one of the country’s oldest sports and is also one of its most
challenging. In India, there are a few well-known villages where sports are also very adventurous. Here are a
handful of India’s most popular traditional sports.
Kabaddi – One of the most well-liked sports in India is played both in small towns and in rural areas. The
Indian game of Kabaddi takes both strength and talent to play. It is a straightforward, affordable game that
doesn’t need any special tools to play. All around the nation, Kabaddi competitions are often hosted.
Kho-Kho – One of the most well-liked traditional sports in India is kho-kho. Kho Kho is an easy-to-learn
“run and touch” game that people of all ages can enjoy. It only need abilities to play; good physical fitness is
not necessary.
Kushti – The ideal sport to play and keep your body in shape is Indian wrestling. To become a wrestler, one
must adhere to a set of regulations. The wrestler must maintain great discipline and a stringent diet. Famous
Indian wrestler Sushil Kumar won the Bijing and London Olympics and is the 66 kg freestyle wrestling
world champion for India.
Mallakhamb – A gymnast performs positions and feats while hanging from a vertical wooden pole or rope
in the traditional Indian sport known as mallakhamb. The Phalwan or Indian wrestlers also use it as a kind of
workout to maintain a high level of fitness. One of the most beautiful Indian sports is this.
 CH 6: Test, Measurement & Evaluation
Concept of Test
A test is a device or tool used to carry out a certain measurement. This instrument could be written, spoken,
mechanical (like a treadmill), physiological, psychological, or in another way.
Measurement is the act of assessing. Usually this results in assigning a number to the character of whatever
is assessed.
Evaluation is a statement of quality, goodness, merit, value, or worthiness about what has been assessed.
Evaluation implies decision making.
Example 1: A physical education teacher records the 30 sit-ups that a student completes in 1 min and reports
the score as Good. In this example, Test is Sit-ups, Measurement is 30 sit-ups and Evaluation is good.

Measurement & Evaluation in Physical Education & sports.

The terms test, measurement, evaluation, and assessment are occasionally used inter changeably, but most
users make distinctions among them.
a. Test – The word “test” is typically seen as being the most specific of the three meanings because it refers
to the tools, instrument, or group of questions used to measure an aspect, quality, or condition of a given
person, thing, or event.
b. Measurement – Measurement includes both the quantitative style of evaluation and test results. For
evaluation to take the quantitative form of numbers or scores, measurement is necessary.
c. Evaluation – Evaluation as professional judgement or as a method that enables one to decide whether
something is valuable or desirable. As a result, measurement and evaluation are not the same.
The same measure (test score) may be obtained by two athletes, but due to the variety of evaluation criteria
accessible in terms of norms and criterion measures, those criteria may be assessed differently.

Scales of Measurement
Measurement numbers are composed of scales. There are four scales of measurement –
a. Nominal measurement scales – Nominal measuring scales are used to name, label, or represent
categories of things. Nominal scales classify objects or persons into groups. Such as the categorization of
gender into male and female.
b. Ordinal scales – Ordinal scales rank or order objects. An ordinal number in measurement refers to a
person or thing’s assigned rank. For example, in sports First, Second, and Third place,.
c. Interval scale – The interval scale is the measurement system that is most frequently used in physical
education. Scales for measuring intervals are based on a continuum, where the space (or separation) between
any two values is constant. The gaps are exactly equal to one another. 2, 4, 6, and 8 are spaced equally apart,
for instance. The absolute value of 0 on this scale is not present.
d. Ratio scale – The ratio scale is the most complex, exact, and cutting-edge measurement scale. Because it
has an absolute, meaningful zero, the ratio measurement scale sets itself apart from the interval measurement
scale. For instance, if a person’s pulse is zero, that person is not alive. Something is said to be weightless if
its weight is zero.

Measurement & Evaluation in Physical Education & sports.

There are several ways, then, in which evaluation procedures aid the teacher:
They help in providing knowledge concerning students’ behaviours.
They help in setting, refining, and clarifying realistic goals for each student.
They help in evaluating the degree to which the objectives have been achieved.
They help in determining, evaluating, and refining the instructional techniques.

Classification of Tests in Physical Education and Sports.

There are four different types of testing in schools.
a. Diagnostic Test
b. Formative Test
c. Benchmark Test
d. Summative Test
a. Diagnostic Test – Diagnostic assessments include pre-assessment exams that provide an overview or
diagnosis knowledge to screen students. A teacher can utilize diagnostic testing to ensure that a lesson on
two-digit multiplication is effectively given to young students before beginning the lesson.
b. Formative Testing – Testing of this kind is done to determine how much the students have learned so
far. It is employed during a lecture and intended to provide students with the chance to show that they have
understood the subject. Continuous formative assessment is used to acquire input that both the teacher and
the student can use.
c. Benchmark Testing – The Benchmarks should be used to assist professional conversation about how
close a learner is to achieving a level and to track progress toward that level. Before going on to the next
level, learners do not have to provide proof of mastering every area of their learning as outlined in the
Benchmarks.
d. Summative Testing – Summative assessment gives information and feedback that summarizes the
teaching and learning process. It occurs after the learning has been finished.

Test administration guidelines in physical education and sports

Here are some recommendations for selecting the testing sequence.
a. Health Checks – When a person is fully rested, blood pressure and resting heart rate should always be
checked first.
b. Anthropometry – Before taking your body’s composition measures, you shouldn’t exercise. This test
should always come first and immediately follow any health examinations.
c. Flexibility – The flexibility tests should be scheduled early in the session before any activity, after a good
warm-up, or after the speed tests, depending on whether the test protocol calls for one or not.
d. Speed / Power tests – Typically, power tests are conducted first, then tests of speed, agility, strength, and
muscle endurance, and finally testing of cardiorespiratory capacity or repeat sprints. Any speed and power
test should be followed by a complete warm-up. Before the sprint test, the vertical jump test can be done.
e. Muscle Strength – Always perform muscle strength (1-10RM) tests after the speed and power tests, but
before muscle endurance tests.
f. Muscular Endurance – The ideal time interval between muscle strength and endurance testing is five
minutes. You must give yourself plenty of time to recuperate between tests if you are doing many muscular
strength and endurance tests in one session.
g. Aerobic Fitness – Numerous submaximal aerobic tests are based on a heart rate response and should be
scheduled appropriately because they may be impacted by prior tests and the athlete’s mental state.
 CH 7: Fundamentals of Anatomy, Physiology in Sports
Fundamentals of Anatomy
The science of anatomy examines the composition of the human body and the connections between its many
sections. The Greek words ana, which means apart, and tomy, which means to cut, are the origin of the word
anatomy. As a result, the term “anatomy” alludes to dissection and is best described as the science of a
body’s structure as learned by dissection. In other words, anatomy is the study of the composition,
organization, and interrelationships of the human body and its components.
Anatomy is divided into the following categories:
Gross anatomy may further be subdivided into the following categories:
Systemic anatomy – The study of a certain body system’s functions and structures is known as systemic
anatomy. It is the study of a collection of bodily elements that cooperate to carry out a specific task. For
instance, all of the body’s skeletal muscles would be included in a systemic examination of the muscular
system.
Regional anatomy – The study of regional anatomy focuses on how each structure in a particular body
region interacts with the others. The interrelationships between bodily parts, such as how muscles, nerves,
blood arteries, and other structures cooperate to serve a specific body region, are better understood thanks to
regional anatomy. For instance, a study of the abdomen would cover all of the organs, blood vessels, etc. in
that region of the body.
Surface anatomy – Surface anatomy is the study of the body’s exterior features, such as the bony
projections that serve as landmarks and direct our attention to the deeper tissues. such as hair, nails, and
skin.

Importance of Anatomy and Physiology

Helps in physical fitness – A sports person can develop a fit and healthy physique by studying anatomy and
physiology to better understand the structure and operation of various human body parts. developing muscle
strength and endurance with suitable activities, for instance.
Provides knowledge about body structure – Knowing one’s body’s physical strengths and weaknesses
might assist a sportsperson build strength in the games or sports that are most suited to her/his physical
make-up.
Examples include creating exercises based on the rotation of joints like the shoulder, which has a ball and
socket joint, and the elbow’s extension and flexion, which has a hinge joint.
Provides knowledge about the functions of various organs of the body – Understanding the capacity or
functions of the various body systems, such as the cardiovascular system or the nervous system, muscular
system, or excretory system, is essential for the physical education teacher or a coach to provide the athletes
with proper and beneficial training.
Helps in selection of games – An athlete or coach can select the right sport for a student based on their
understanding of body composition. For instance, weightlifting is better suited for students who are short in
stature than volleyball and basketball, which are more suitable for taller students.
Protects from sports injuries – Sports-related injuries such sprains, contusions, fractures, joint
dislocations, etc. are rather typical on the sports field. Sporting goods are made with safety in mind using an
understanding of anatomy. It takes proper knowledge of the activities of bones, muscles, tendons, and
ligaments to design protective equipment for games and sports that protects the sensitive and delicate
organs.
Helps in maintaining a healthy body – Studying anatomy and physiology enables you to use your body in
a good, safe, and healthy way by giving you complete understanding of every body part’s nature and
function. For instance, understanding anatomy can help you identify excellent and incorrect posture when
you’re sitting, standing, lying down, or running.
Helps to learn about individual differences between male and female athletes – Because games and
sporting equipment are made differently based on these variances, it is crucial to comprehend the
fundamental physiological distinctions between the bodies of male and female athletes. For instance, the
weight of sporting equipment like the shot put, discus, hammer, and javelin differs for men and women due
to differences in the structure of the shoulders.

Skeletal System
A person’s skeleton is made up of bones and cartilage. The interior framework of the human body is the
skeleton. At birth, it has about 270 bones; at adulthood, after certain bones have fused together, it has about
206 bones.
The human skeleton is divided into two functional parts:
Axial skeleton – consists of the vertebral column, the rib cage, the skull and other associated bones.
Appendicular skeleton – is attached to the axial skeleton. It is formed by the shoulder girdle, the pelvic
girdle and the bones of the upper and lower limbs.
The functions of the skeleton include:
1. This skeletal system provides shape and support to the body.
2. It allows the body to create movement by forming the framework of the body, to which the muscles are
attached. Movement occurs when muscles contract and pull on bones making them create movement in the
joint.
3. Internal organs of the body like heart, lungs, liver, brain etc. are soft and delicate. The skeleton protects
these organs.
4. The hard substance of the bones also serves as a storehouse of minerals.
5. Blood cells are also formed within the cavitation of the skeleton which is known as Hematopoiesis.

Classification of bone
Bones can be classified on the basis of different categories:
Classification is on the basis of bone tissue.
Classification is on the basis of shape and size.
Classification on the basis of bone tissue.
Compact Bone – It is dense, smooth small and homogenous
Spongy Bone – Compound of needle like pieces of bone.
Classification of bones on the basis of shape and size.

Type of Bone –
a. Long Bones
b. Short Bones
c. Flat Bones
d. Irregular Bones
Long Bone –
Long bones are hard, dense bones that provide strength, structure, and mobility to the body.
Each long bone is composed of a central shaft and two knob ends.
The long bone is covered with a fibre sheet except where it joins with other bones.
Where the long bone joins with other bone it is covered with a thin sheet of cartilage.
Long bones are found in the upper and lower arm (Humerus, Radius and Ulna) and thigh and leg (Femur,
Tibia and Fibula). Some bones in the fingers and toes are also classified as long bones, even though they are
short in length. This is due to the shape of the bones, not their size
Long bones contain both yellow bone marrow and red bone marrow, which produce blood cells.

Short Bones –
Short bones are about as long as they are wide. In fact, they are in cube shape.
A short bone is composed of central spongy bone and covered with a thin layer of compact bone.
The motion of short bones is limited, and they glide on one another.
The carpals in the wrist and the tarsals in the ankles are examples of short bones..

Flat Bones – 
Flat bones are thin and flat.
They are composed of a central layer of spongy bone between two outer layers of compact bone.
They form a bony cage and help in the protection of soft internal organs.
Flat bones are found in cranial bones, ribs, sternum, scapula and hipbone.
Irregular Bones
Irregular bones vary in shape and structure and therefore do not fit into any other category (flat, short or
long).
They often have a fairly complex shape, which helps protect internal organs. e.g., the vertebrae. Irregular
bones of the vertebral column, protect the spinal cord. Some bones of the skull are also irregular bones.

Joints
The point where two or more bones contact and muscles engage on them to produce movement is known as
an articulation, sometimes known as a joint.
Although it is typically assumed that a joint may move, this is not always the case. Many joints only exhibit
a restricted range of motion, while others are completely immobile.
On the basis of their structures and functions, joints are further categorized.
There are two types of Joints
a. Functional
i. Synarthrosis (Immovable joints)
ii. Amphiarthrosis (Slightly movable joints)
iii. Diarthroses (Freely movable joints)
b. Structural
i. Fibrous (Immovable Joints)
ii. Cartilaginous (Slightly movable joints)
iii. Synovial (Freely movable joints)
The functional classification of joints focuses on the amount of movement permitted by the joint. On the
basis of this:
Synarthroses or they may be called immovable joints
Amphiarthroses which are also known as slightly movable joints
Diarthroses or the freely movable joints.

Properties and Functions of Muscles

Properties of Muscles
Contractility: Every single movement of the body is a result of muscle contraction, where muscle cells get
shortened. Muscles can only pull, never push.
Excitability: It is the ability to respond to a stimulus, which is delivered from a motor neuron or a hormone.
Extensibility: It is the ability of a muscle to be stretched, e.g. to flex the elbow, the elbow extensor muscles
must extend to allow flexion to occur.
Elasticity: It is the ability to bounce back to the muscle’s original length after being stretched.
Functions of Muscles
Provides Structure: Muscles provide the proper shape and structure of individuals. It helps to maintain
posture
Provide effort: They worked as effort arm of the lever in body, whereas bone act as Lever
External movement: Muscles provide external movement to an individual by contraction of skeletal muscles
Help in fluid movement: Muscles also provide internal fluid movement by contraction of smooth muscles
Forceful actions: Muscles provide forceful movement of the body as they help in strength, speed and
endurance
Provide protection: Skeletal muscles also protect our bones and other internal organs
Heart contraction: Cardiac muscle contracts the heart throughout life.

Respiratory System
Respiration is the process in which the exchange of gases takes place in the body. Oxygen is brought into the
body when we Inhale and carbon dioxide is given when we exhale. Oxygen is essential for every cell and
tissue in the body.
Parts of the Respiratory System
Nose and nasal cavity
Sinuses
Mouth
Throat (pharynx)
Voice box (larynx)
Windpipe (trachea)
Diaphragm
Lungs
Bronchial tubes/bronchi
Bronchioles
Air sacs (alveoli)
Capillaries
Respiration is of two types:
External Respiration: Inhalation and exhalation are the processes of external respiration. In this process, we
inhale oxygen which goes to different parts of the body, and exhale carbon dioxide which diffuses from the
blood.
Internal Respiration: This process of respiration takes place in tissues and cells, where oxygen gets used
during energy production.
The metabolic reaction produces carbon dioxide which is carried away by the blood to the lungs for
purification through external respiration.

Mechanism of The Respiratory System

When we breathe in, muscles across the ribs contract, it pulls ribs upward and sideward. At the same time,
the muscles of the diaphragm contract and flatten.
Thus, the size of the lungs increases, and there is an increase in volume. Due to this process, low pressure
develops in the lungs, so air gets inside through the nose.
Breathing out occurs when the muscles of the diaphragm and ribs relax. By this process, space is reduced
and there is a decrease in volume of lungs, thus high pressure develops in the lungs so air is pushed out.

Circulatory System
The circulatory system consists of a heart, blood vessels, arteries, capillaries, veins, and blood. The heart
acts as a pumping organ and is located slightly on the left side of the chest.
It is approximately a size of a fist. Our Heartbeats are about 72 times per minute at a normal level in an
adult. The heart has four chambers. In the upper two parts known as auricles, there is a collection of blood.
In the lower two chambers known as ventricles, the blood is pumped out. This complex organ works with
the proper coordination of its valves like tricuspid, bicuspid, aortic, pulmonary valves, etc.
The heart can respond immediately, during a physical workout. Maximum heartbeats go up to 220 beats per
minute during a physical workout.
Blood: Blood is a special kind of fluid, which acts as a medium of transporting nutrients and gases from one
part of a body to another.
It also acts as a means of communication by conveying chemical messages to various organs and tissues.
Blood consists of Plasma, Red Blood cells, White Blood cells, Leukocytes, Thrombocytes, and Platelets.
There are approximately 5 liters of blood present in an adult.
Heart Rate: It is the number of contractions in one minute, which is about 72 times per minute.
Stroke Volume: It is the volume of blood pumped out in one beat, which is about 80 ml/beat in a normal
adult.
Cardiac output: It is the amount of blood pumped out in one minute.
Blood Pressure: It is the force exerted by the blood on the walls of blood vessels. It has two types:
Systolic: It is the upper pressure, which is 120mm/Hg in a normal adult.
Diastolic: It is the lower pressure, which is 80mm/Hg in a normal adult.
 CH 8: Fundamentals of Kinesiology and Biomechanics in Sports
Fundamentals of Kinesiology
Kinesiology is a combination of the Greek words kinesis, which means motion or movement, and logio,
which means study. Kinesiology is the study of body movement, whether it is in a human or non-human.
The definition of kinesiology in the dictionary is “the science concerned with the link between physiological
processes and human body anatomy with regard to movement.” It is a study of human motion based on
biomechanics, anatomy of the muscular system, and neuromuscular physiology. Therefore, having a
thorough understanding of anatomy and physiology is essential if we are to comprehend kinesiology.

Fundamentals of Biomechanics
The study of human biomechanics is concerned with the forces acting on the musculoskeletal system and the
reactions of the bodily tissues to these forces. Biomechanics can be regarded in the perspective of either
internal or exterior biomechanics using the forces involved in the generation of movement and posture.

Principles of Biomechanics
1. Mathematical modelling
2. Computer simulations
3. Measurements to enhance sport performance
4. Reduce Injury

Body Movements
Movement is a change in a body part’s position in relation to the entire body. It is one of the key
characteristics shared by all living things. Examples of movement include eating, breathing, and eye
blinking.

Types of Body Movements

1. Flexion – When the angle between the bones decreases, the body flexes or bends. Flexion includes
actions like raising the forearm at the elbow or bringing the hand closer to the forearm. In contrast to
flexion, which causes the angle between a joint’s bones to decrease, extension widens that angle.
2. Extension – When a joint’s angle increases, such as the elbow when throwing a shot put, this happens. A
high-jumper takes off by extending their take-off knee. Flexion and extension are also possible with ball and
socket joints.
3. Abduction – Abduction can be exemplified by raising your arms to the side, turning your wrist so that
your palm faces forward, kicking your leg to the side, separating your knees, and spreading your fingers and
toes. Abductors are the muscles that cause abduction.
4. Rotation – Body part rotation is categorized as internal or external, referring to movement toward or
away from the body’s centre. Internal rotation, also known as medial rotation, is a rotation in the direction of
the body’s axis. Rotation away from the body’s centre is referred to as external rotation also known as
lateral rotation.
5. Circumduction – Circumduction is the circular movement of a body region, during which one end of the
region is kept largely immobile and the other end forms a circle. At a joint, it entails the progressive
blending of flexion, adduction, extension, and abduction.
6. Supination – The upward rotation of the hand, wrist, and forearm is known as supination. Supination can
be seen in actions such as turning your hand over to receive money.
7. Pronation – Dorsiflexion, eversion, and abduction are all part of the dynamic foot action known as
pronation. Over pronated feet place extra weight on the medial edge. As the foot transitions through the
distinct phases of weight-bearing during a typical gait, there is a natural degree of pronation.

Axis and Planes

An object rotates around an axis, which is a straight line. Movement at the joint occurs in a plane centred on
an axis. Three axes of rotation are present. The sagittal axis, which runs horizontally from posterior to
anterior, is created by the meeting point of the transverse and sagittal planes.

Axes of movement
There are three axes of movement around which the body or body parts rotate:
1. Frontal axis
2. Sagittal axis
3. Vertical axis
 CH 9: Psychology & Sports
Definition of Psychology
The word psychology is derived from the Greek words psyche, which means soul, and logas, which means
study. Psychology is the scientific study of the psychological aspects of participation in and performance
during physical activity, including exercise, sport, and other physical pursuits.

Importance of Psychology in Physical Education & Sports

1. Physical Aspect –
Physical activity improves physiological performance by conditioning the body’s numerous systems. It
increases muscular and cardiovascular strength and reduces the risk of various ailments.
It promotes anatomical development and growth. Such as strong muscles, lean body mass, and robust bones.
There is an improvement in motor performance as a result of physiological and anatomical enhancement.
enhanced strength, speed, and endurance, for instance.
2. Cognitive Aspect – According to research, physical activity has a good effect on the brain and enhances
kids’ cognition, mood, attention, problem-solving skills, strategic planning, and academic accomplishment.
3. Emotional Aspect – Due to an increase in participation in recreational, health-related, and competitive
activities, physical activity promotes happy emotions and combats negative mood states, depression, and
anxiety. Strength, speed, flexibility, and other physiological abilities are improved by sports psychology.
4. Social Interaction – People have the option to participate in both group and individual fitness
programmes when they exercise as a hobby. such as taking part in a group workout programme, a team
event, or an individual activity inside a social structure.
5. Distraction Ability – Exercise offers a chance to divert attention away from one’s current mood. Through
its ability to distract, exercise can help reduce anxiety in short bursts, and regular exercise offers long-term
advantages.

Adolescence
The phase between childhood and adulthood is known as adolescence. Adolescent children experience a lot
of changes as they adjust to adulthood (physical, intellectual, personality and social developmental). The
term adolescence is derived from the Latin word adolescere, meaning to grow up.

Adolescent Problems
1. Physical changes – Physical changes happen due to change in the teenager’s hormone levels.
2. Emotional changes – Teenagers are frequently conflicted about their roles and torn between their
obligations as becoming adults and their childhood aspirations.
3. Behavioural changes – Children gain and develop their independence during adolescence. This may lead
to challenging the rules set by the parents and standing up for what they feel is right.
4. Substance Use and Abuse – Teenagers are sensitive and are easily convinced to take the wrong position.
One of the largest issues facing parents of adolescent children worldwide is substance usage.
5. Educational challenges – Teenager may get irritable and stressed out under pressure to succeed
academically.
6. Health problems – Teenagers are weak both physically and emotionally. They are prone to sicknesses if
they do not receive adequate diet and medical attention. A 2015 WHO estimate states that 1.3 million
teenagers passed away in 2015, the majority from diseases that could have been avoided.

Adolescent Management
1. Moral and Religious Education – The importance of moral and religious education for adolescents
cannot be overstated. They will feel more relaxed as a result. By receiving such knowledge, they can deal
with issues like indiscipline, anxiety, and worry.
2. To provide a suitable environment – A good environment is necessary for the growth and development
of adolescents. They need to consume a healthy diet. and must be educated in proper conduct. It is important
to give them a safe and wholesome environment.
3. Education of Psychology – An adolescent should be taught psychology by their teachers and parents.
They will be better able to comprehend their issues and find independent solutions as a result.
4. Vocational guidance – Adolescents should receive career recommendations from their parents and
teachers. Guidance on careers should be given in accordance with each person’s abilities, intelligence, and
interests.
5. Education about motor development – Adolescents are responsible for ensuring their own motor
development through schooling. They should be encouraged or permitted to participate in different sports
and games. Playing a variety of sports will allow for appropriate motor development.

Team Cohesion and Sports

When team members feel that they have contributed to the group’s overall success, not only are group goals
achieved, but the team is cohesive. People that work well together tend to be more motivated to strive
toward the team objective and to put the group’s needs before their own.

Why is Team Cohesion Useful?

Team cohesion is beneficial because it can raise a team’s morale and performance. When a team works well
together, their performance improves because of the increased team cohesion. Personal pleasure is
subsequently increased. The cycle then continues, either in an upward or negative direction, enhancing team
cohesion.
 CH 10: Training and Doping in Sports
Concept of Sports Training
The process of preparing human resources to carry out a certain task or activity is known as training. Simply
put, sports performance training is a sort of exercise intended to raise a person’s level of fitness and their
capacity to compete in a particular activity.

Principles of Sports Training

These guidelines make it easier for a trainer to implement an effective training programme.
1. Principle of Continuity – Sports training should be done continuously, without irregular breaks, since it
is a regular occurrence. Although it is a continuously procedure with planned breaks, the breaks should not
be too long because doing so might damage the sportsperson’s performance.
2. Principle of Individual Differences – Each individual is unique. Each person differs from the others in
terms of their talents and attributes, as well as how they react to training and exercise. While some people
can withstand larger training loads, others could do better at higher intensities. As a result, the concept of
individual variances must be taken into consideration while developing a training programme.
3. Principle of Cyclicity – Different training cycles are used into the creation of a training plan. The three
cycles are micro, meso, and macro, with micro being the shortest at 3–10 days. The medium-duration meso
cycle lasts between three and six weeks. The macro cycle, which may last up to a year, is the longest cycle
of them all. Different microcycles and mesocycles make up a macrocycle.
4. Principle of Overload – In sports training, load is referred to as the stress placed on the body to improve
the performance of the athlete. This demand may be physical, physiological, or psychological. The most
important thing to keep in mind when organising a training session is that the load should be higher than
usual to help the adaptation process and hence enable performance improvement.
5. Principle of Progression of load – The training load must be higher than the typical load, as was
mentioned before. According to this theory, the training load must be increased gradually and in line with
the sportsperson’s capabilities in order to prevent any unwelcome strain on the individual’s muscles.
6. Principle of Active Involvement – An athlete’s performance is not only a result of their coach’s abilities.
Only when the athlete’s efforts are combined with the coach’s expertise can a training programme produce
the best outcomes. This idea emphasises the athlete’s eager involvement in the training programme.
7. Principle of Variety – Training is an ongoing process that can become terrible. As a result, a coach must
provide variation to a training plan in order to avoid boredom and ensure its effectiveness. Changes can be
made by adding new drills and exercises, moving the training session’s time of day, altering the training
group, etc.
8. Principle of Specificity – This maxim emphasises the idea that “practise makes perfect.” It goes on to say
that training on a certain muscle or fitness component will help that area to develop the most. As a result,
one must practise a certain ability or component in order to improve it and get the results they want.
9. Principle of General and Specific Preparation – Athletes must prepare both generally and specifically
in order to improve their athletic performance. The foundation for particular preparation is laid up by
general preparation. While particular preparation will strengthen the functional capability of the body
systems to further improve performance, general preparation concentrates on the development of overall
fitness components.
10. Principle of Warm Up and Cool Down – It’s important to warm up and cool down if you want to
perform at your best. These two must be included in the design of training. By boosting blood flow to the
working muscles before a workout, warming up reduces muscular soreness and, ultimately, damage.
Training Load
The phrase “training load” refers to the overall volume, level of intensity, and kind of physical activity an
athlete engages in during both training and competition.

There are three types of load

a. Internal Load – How an athlete feels they are working. Rating of perceived exertion (RPE) and heart rate
response to a stimulus are the two methods used to measure internal load most frequently.
b. Acute Load – Training load that have been accumulated in the last week.
c. Chronic Load – Average training load collected during a period of 4 weeks.
Current Concepts in Load, Overload and Recovery
1. Load – The body’s reaction to training load is influenced by a number of variables. An athlete who trains
too much runs the danger of being hurt, becoming sick, and performing worse. Undertraining for anticipated
activity and/or competition demands might occasionally make an athlete more prone to injury and poor
performance.
2. Overload – Overload happens when the body’s adaptive ability is insufficient due to an imbalance
between the external and internal loads, which manifests as changed performance, injury, and/or sickness.
3. Recovery – The time and process during which the body adapts to load is called recovery. A good
recovery can lead to beneficial adaptations for athletic ability, performance, and sickness and injury risk,
whereas a bad recovery can lead to negative adaptations for these factors.

Concept of Doping
The use of illegal chemicals, pills, or therapies by athletes with the goal of enhancing sports performance is
referred to as “doping.” Athletes have been using drugs for years.
The use of drugs in sports has existed since the first Olympic Games in ancient Olympia. Historians have
written about the usage of performance-enhancing drugs ever since the competition’s commencement in 776
BC.

Doping disadvantages
Doping is unfair and cheating in sports. Doping can be justified as unfair or cheating, hence it should be
prohibited. Some of the disadvantages of doping are –
Liver abnormalities and tumours
High blood pressure
Heart and blood circulation problems
Aggressive behaviours, rage or violence
Drug dependence
Teenagers’ stunted growth and development, as well as their potential for future health issues
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