Health & Phy Education-XII (Supplement) - To Sales-Copy-unlocked

Strictly according to the latest syllabus prescribed by the
Central Board of Secondary Education, New Delhi

XII
Saraswati
Health and
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Physical free
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Education
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Supplementary Book
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Dr V K Sharma
MA, MPEd, PhD
Professor, Dept of Physical Education
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DAV College, Cheeka (Kaithal)

Haryana
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New Saraswati House (India) Private Limited

New Delhi-1100 02 (INDIA)
Important Information
You must be aware that CBSE has announced syllabus for academic year 2022-23 on 20 April, 2022.
While a few Units have NOT changed, topics in a couple of units have been modified. The changes are
shown in the chart below and the complete syllabus is shown in the following pages.
Theory
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Topics DELETED NEW TOPICS ADDED
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Unit 1: Meaning & Objectives of Planning Unit 1: Management of Sporting Events: Functions
of Sports Events Management (Planning,
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Organising, Staffing, Directing & Controlling)
Unit 2: Eating For Weight Control – A Unit 3: Obesity: Tadasana, Katichakrasana,
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Healthy Weight, The Pitfalls of Dieting, Food Pavanmuktasana, Matsayasana, Pachimottansana,
Intolerance & Food Myth Halasana, Dhanurasana, Ustrasana, Suryabedhan
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pranayama. Diabetes: Katichakrasana,
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Shalabasana, Dhanurasana, Supta-vajarasana,
Mandukasana, Gomukhasana, Yogmudra,
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Unit 3: COMPLETELY CHANGED Ustrasana, Kapalabhati. Asthma: Tadasana,
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Urdhwahastottansana, UttanMandukasana,
Dhanurasana, Ustrasana, Vakrasana,
Kapalbhati, Gomukhasana, Anulom-Vilom.
a)
Hypertension: Katichakransana, Uttanpadasana,
Ardha Halasana, Sarala Matyasana, Uttan
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Mandukasana, Makarasana, Vakrasana, Nadi-
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shodhanapranayam, Sitlipranayam.
Unit 5: Motor development & factors affecting Unit 4: Organizations promoting Disability Sports
it, Exercise Guidelines at different stages of (Special Olympics, Paralympics, Deaflympics)
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growth & Development

Unit 6: Motor Fitness Test – 50 M, Standing Unit 6 Fitness Test – SAI Khelo India Fitness
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Start, 600 M Run/Walk, Sit & Reach, Partial Test in school: Age group 5-8 yrs/class 1-3: BMI,
Curl Up, Push Ups (Boys), Modified Push Flamingo Balance Test, Plate Tapping Test,
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Ups (Girls), Standing Broad Jump, Agility–4 Age group 9-18yrs/ class 4-12: BMI, 50mt Speed
× 10 M Shuttle Run, Measurement of Cardio test, 600mt Run/Walk, Sit & Reach flexibility
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Vascular Fitness–Harvard Step Test/Rockport test, Strength Test (Abdominal Partial Curl Up,
Test, Rikli and Jones—Senior Citizen Fitness Push-Ups for boys, Modified Push-Ups for girls).
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Test. Computing Basal Metabolic Rate (BMR)

Unit 7: First Aid – Aims & Objectives Unit 8: Equilibrium–Dynamic & Static and Centre
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of Gravity and its application in sports, Projectile

in Sports
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Unit 9: Motivation, its type & techniques Unit 9: Psychological Attributes in Sports – Self
Esteem, Mental Imagery, Self Talk, Goal Setting
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Unit 10: Concept of Talent Identification and

Talent Development in Sports. Introduction to
Sports Training Cycle – Micro, Meso, Macro Cycle.
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Method to Develop—Coordinative Ability

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Contents
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l New Syllabus 2022-23�� (iv)
1. Management of Sporting Events��7
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3. Yoga as Preventive Measure for Lifestyle Disease��10
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4. Physical Education and Sports for CWSN
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(Children with Special Needs–Divyang).................................................................. 50
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6. Test and Measurement in Sports............................................................................. 61
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8. Biomechanics and Sports........................................................................................ 73
9. Psychology and Sports............................................................................................ 79
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10. Training in Sports.................................................................................................... 83
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This material is designed to be used as a supplementary with

Saraswati Health and Physical Education-XII
(ISBN: 978-93-55571-26-7)
Syllabus-XII
THEORY Max. Marks 70
Unit-I : Management of Sporting Events
• Functions of Sports Events Management (Planning, Organising, Staffing,
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Directing & Controlling)
• Various Committees & their Responsibilities (pre; during & post)
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• Fixtures and its Procedures – Knock-Out (Bye & Seeding) & League (Staircase
& Cyclic)
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Unit-II : Children & Women in Sports
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• Common Postural Deformities - Knock Knee; Bow Legs; Flat Foot; Round
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Shoulders; Lordosis, Kyphosis, and Scoliosis and their corrective measures
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• Special consideration (Menarche & Menstrual Dysfunction)
• Female Athletes Triad (Osteoporosis, Amenorrhea, Eating Disorders)
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Unit-III : Yoga as Preventive measure for Lifestyle Disease
a)
• Obesity: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana,
Pavanmuktasana, Matsayasana, Halasana, Pachimottansana, Ardha –
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Matsyendrasana, Dhanurasana, Ushtrasana, Suryabedhan pranayama.
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• Diabetes: Procedure, Benefits & Contraindications for Katichakrasana,
Pavanmuktasana,Bhujangasana, Shalabhasana, Dhanurasana, Supta-
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vajarasana, Paschimottanasana, Ardha-Mastendrasana, Mandukasana,

Gomukasana, Yogmudra, Ushtrasana, Kapalabhati.
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• Asthma: Procedure, Benefits & Contraindications for Tadasana,

Urdhwahastottansana, UttanMandukasana, Bhujangasana, Dhanurasana,
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Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana Matsyaasana, Anuloma-

Viloma.
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• Hypertension: Procedure, Benefits & Contraindications for Tadasana,

Katichakransan, Uttanpadasana, Ardha Halasana, Sarala Matyasana,
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Gomukhasana, UttanMandukasana, Vakrasana, Bhujangasana, Makarasana,

Shavasana, Nadi-shodhanapranayam, Sitlipranayam.
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Unit-IV : Physical Education & Sports for CWSN (Children with Special Needs - Divyang)
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• Organizations promoting Disability Sports (Special Olympics; Paralympics;

Deaflympics)
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• Advantages of Physical Activities for children with special needs.

• Strategies to make Physical Activities assessable for children with special
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needs.
Unit V: Sports & Nutrition
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• Concept of balance diet and nutrition

• Macro and Micro Nutrients: Food sources & functions
• Nutritive & Non-Nutritive Components of Diet
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Unit VI: Test & Measurement in Sports
• Fitness Test – SAI Khelo India Fitness Test in school:
• o Age group 5-8 yrs/ class 1-3: BMI, Flamingo Balance Test, Plate Tapping Test
• o Age group 9-18yrs/ class 4-12: BMI, 50mt Speed test, 600mt Run/Walk, Sit &
Reach flexibility test, Strength Test (Abdominal Partial Curl Up, Push-Ups
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for boys, Modified Push-Ups for girls).
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• Computing Basal Metabolic Rate (BMR)
• Rikli & Jones - Senior Citizen Fitness Test
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I. Chair Stand Test for lower body strength
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II. Arm Curl Test for upper body strength
III. Chair Sit & Reach Test for lower body flexibility
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IV. Back Scratch Test for upper body flexibility
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V. Eight Foot Up & Go Test for agility
VI. Six Minute Walk Test for Aerobic Endurance
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Unit VII: Physiology & Injuries in Sports
• Physiological factors determining components of physical fitness
a)
• Effect of exercise on Muscular System
• Effect of exercise on Cardio-Respiratory System
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• Sports injuries: Classification (Soft Tissue Injuries -Abrasion, Contusion,
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Laceration, Incision, Sprain & Strain; Bone & Joint Injuries - Dislocation,
Fractures - Green Stick, Comminuted, Transverse Oblique & Impacted)
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Unit VIII Biomechanics & Sports

• Newton’s Law of Motion & its application in sports
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• Equilibrium–Dynamic & Static and Centre of Gravity and its application in

sports
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• Friction & Sports

• Projectile in Sports
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Unit IX Psychology & Sports

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• Personality; its definition & types (Jung Classification & Big Five Theory)
• Meaning, Concept & Types of Aggressions in Sports
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• Psychological Attributes in Sports – Self Esteem, Mental Imagery, Self Talk,

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Goal Setting
Unit X Training in Sports
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• Concept of Talent Identification and Talent Development in Sports

• Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle.
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• Types & Method to Develop – Strength, Endurance and Speed

• Types & Method to Develop – Flexibility and Coordinative Ability
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(v)
Practical
Marks 30
01. Physical Fitness Test: SAI Khelo India Test, Brockport Physical
Fitness Test (BPFT)* 6 Marks
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02. Proficiency in Games and Sports
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(Skill of any one IOA recognised Sport/Game of Choice)** 7 Marks
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03. Yogic Practices 7 Marks
04. Record File *** 5 Marks
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05. Viva Voce (Health/ Games & Sports/ Yoga) 5 Marks
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* Test for CWSN (any 4 items out of 27 items. One item from each component: Aerobic
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Function, Body Composition, Muscular strength & Endurance, Range of Motion or
Flexibility)
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** CWSN (Children With Special Needs – Divyang): Bocce/Boccia , Sitting Volleyball, Wheel
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Chair Basketball, Unified Badminton, Unified Basketball, Unified Football, Blind Cricket,
Goalball, Floorball, Wheel Chair Races and Throws, or any other Sport/Game of choice.
a)
** Children With Special Needs can also opt any one Sport/Game from the list as alternative
to Yogic Practices. However, the Sport/Game must be different from Test - ‘Proficiency in
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*** Record File shall include:
 Practical-1: Fitness tests administration.
 Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for each
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lifestyle disease.
 Practical-3: Anyone one IOA recognised Sport/Game of choice. Labelled diagram of Field &
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Equipment. Also mention its Rules, Terminologies & Skills.

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(vi)
chapter
1
Management of Sporting Events
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Management of Sports EventsLearning Objectives
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After completion of the chapter, students will learn and will be able to know about the:
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1.1 Functions of Sports Events Management (planning, organising, staffing, directing
and controlling)
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Management is usually considered as a social process which involves responsibility
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for economical and effective planning and regulation of operation of an enterprise in
the fulfillment of given purposes. In fact, management is a dynamic process which
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consists of various activities. Management is very significant in the field of games and
sports. Sports management ensures a complete success in sports events. Management
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in sports organizations provides sports development, general planning activities,
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organises all relevant resources, processes and functions and provides communication
skills and coordination. Management in various sports organisations ensures the
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smooth flow of all the activities that are involved in the programme.
Definitions of Management and Sports Management
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1. According to Mc Farland, “Management is the process by which mangers

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create, direct, maintain and operate purposive organizations through systematic,

coordinated and cooperative human effort.”
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2. According to George R. Terry, “Management is a process as planning,

organizing, actualising and controlling to determine and accomplish the
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objectives of the use of people and resources.”

3. According to P. Chelladurai, “Sports management can be defined as the
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coordination of resources, technologies, processes, personal and situational

contingencies for the efficient production and exchange of sports services.”
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1.1 functions of sports events management (planning,

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organising, staffing, directing & controlling)

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Various experts have classified functions of management:

1. According to Luther Gullick, “Planning, Organizing, Staffing, Directing,
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Coordination, Reporting and Budgeting are the main functions of management”.

2. According to George R. Terry, “There are four basic functions of management
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i.e., Planning, Organizing. Actuating and Controlling.”

However, the most widely accepted functions of management are by Koontz and
O’Donnel, i.e., Planning, Organizing, Staffing, Directing and Controlling.
supplementary book 7
These functions of management are effectively related to the field of sports
event management. To have a clear-cut understanding, these functions are elaborated
separately but in reality, these functions are closely inter-related with each other.
It shows that these are inseparable. As a matter of fact, each function affects the
performance of others in some or the other way.
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Planning
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Controlling
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Functions of Sports
Events Management
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Organising
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Directing
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Staffing
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1. Planning: Planning is the major function of sports event management, because
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it sets the pace for further steps to be taken in the sports event management.
Planning works as a roadmap in attaining the organizational goals. Planning is
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decided well in advance about what to do, when to do and how to do. It fulfills
the gap from where we are and where we want to be. In planning, we will have
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to evaluate methods and strategies to determine how we will go ahead towards

our goals. With the help of planning, errors in organising sports event can be
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reduced up to a large extent. As a matter of fact, planning is helpful in avoiding

confusion, uncertainties, wastages and risks in sports event management.
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2. Organising: Organising is a process of bringing physical, financial, human

resources and developing good relationship among them for the achievement
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of organizational goals. In the process of organising, we should determine the

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tasks we need to be completed to attain our goals before assigning them to our
officials/staff. The process of organising involves identification of activities,
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classification of grouping of activities and assignment of duties.

3. Staffing: Staffing is also one of the significant functions of sports event
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management. The main purpose of staffing is to put the right man on the right
job and at the right time. As a matter of fact, it is very important that each and
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every person should get the right position in the organisation so as to get the
right job according to his ability, talent, aptitude and specializations. In this
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way, it will be beneficial for the organization to achieve the pre-set goals in the
proper way. So, for proper staffing, well-qualified officials, for different types
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of jobs in sports management, should be selected. If the organisation related to

sports management does not have competent and skilled officials then it cannot
perform the functions of sports management like planning, organising and
8 Saraswati Health and Physical Education–XII

controlling functions efficiently. So, for proper staffing in sports management,
manager, coaches, referees, umpires, ground men, scorers and other workers
should be selected according to their skills and qualifications.
4. Directing: Directing is the heart of management function. All other functions
of sports management such as planning, staffing and organising have no
importance without directing. Directing refers to the process of instructing,
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inspiring, guiding, counselling, motivating and leading all the individuals
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(Officials) towards the accomplishment of organisational goals. Communication,
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supervision, motivation and leadership are the essential elements of directing.
These elements help in the employees related to the field of sports management
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to perform their duties/activities in the most efficient and effective manner to
accomplish the desired goals.
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5. Controlling: Controlling as a function of sports management consists of those
activities, which are undertaken to ensure that the events do not deviate
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from the pre-arranged plans. Indeed, it is a process of comparing the actual
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performance with the set standards to ensure that activities are performed
according to the plans and if not then taking corrective action. The manager
a)
in the sports organisation needs to monitor and evaluate the activities of his
subordinates. There are various features of controlling. It helps in achieving
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organizational goals. It also sets discipline and order. It also minimises
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errors. Controlling involves establishing standards, measurement of actual
performance, comparison of actual performance with the standard and taking
corrective actions.
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Exercises
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Objective Type/Multiple Choice Questions (Carrying 1 Mark)

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Choose the correct answer.

1. Which one of the following is not the function of sports management?
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(a) Planning (b) Running (c) Controlling (d) Organising

2. Which one of the following functions works as a roadmap in attaining the organizational goals?
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(a) Directing (b) Planning (c) Controlling (d) Staffing

3. Which one of the following functions is related to the process of inspiring, guiding and instructing
all the individuals of sports organisation?
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(a) Controlling (b) Planning (c) Directing (d) Organizing

Short Answer Type Questions-I (Carrying 2 Marks)
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1. Discuss planning as the main function of sports event management.

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2. Which one of the functions is called the heart of management function. Explain in brief.
Short Answer Type Questions-II (Carrying 3 Marks)
1. Discuss any two functions of sports management in brief.
Long Answer Type Questions (Carrying 5 Marks)
1. What do you mean by sports management? Elucidate any three functions of sports event
management in brief.
answers
Objective Type/Multiple Choice Questions
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1. (b) Running 2. (b) Planning 3. (c) Directing
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chapter
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3
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Yoga as Preventive Measure for Lifestyle Disease
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Learning Objectives
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3.1 Obesity: Procedure, Benefits and contraindications for Tadasana, Katichakrasana,
a)
Pawanmuktasana, Matsayasana, Halasana, Paschimottanasana, Ardhmatseydersana,
Dhanurasana, Ustrasana, Suryabhedhan Pranayama
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Diabetes: Procedure, Benefits and contraindications for Katichakrasana,
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Pawanmuktasana, Bhujangasana, Shalabhasana, Dhanurasana, Supta Vajrasana,
Paschimottanasana, Ardhmatseydersana, Mandukasana, Gomukhasana, Yogmudra,
Ustrasana, Kapalabhati
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3.3 Asthma: Procedure, Benefits and contraindications for Tadasana, Urdhwa

Hastottanasana, Uttana Mandukasana, Bhujangasana, Dhanurasana, Ustrasana,
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Vakrasana, Kapalbhati, Gomukhasana, Matsyasana, Anulam-Vilom

3.4 Hypertension: Procedure, Benefits and Contraindications for Tadasana, Katichakrasana,
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Uttanapadasana, Ardha Halasana, Sarala Matyasana, Gomukhasana, Uttan

Mandukasana, Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi shodhana
Pranayama, Sheetli Pranayama
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Indeed, it is an astonishing fact that a yogic tradition,

which is more than five thousand years old, has recently
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become a popular way of life. Presently, people consider

that yoga is a significant means to achieve a healthy
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as well as a positive lifestyle. In fact, the power of yoga

lies in its simplicity, flexibility and diversity. As a
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matter of fact, yoga helps in improving our flexibility,

lowers our stress level and increases our confidence
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and finally contributes to a healthier lifestyle on the

whole. There are various lifestyle diseases like obesity,
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Yoga
diabetes, asthma, hypertension, back pain, migraine
and depression which can be prevented and treated up to some extent with the help
of certain yogic exercises.
3.1 Obesity: Procedure, Benefits and contraindications for
tadasana, katichakrasana, pawanmuktasana, matsayasana,
halasana, paschimottanasana, ardhmatseyendrasana,
dhanurasana, ustrasana, suryabhedhan pranayama
Nowadays, obesity has become an enormous as well as a fatal health problem. This
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problem is not only seen in India but is prevalent in the other countries also. Even in
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the United States of America, one out of three adults and one out of five children and
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teenagers are facing the problem of obesity. In India, we witness a similar situation.
Majority of the people, since childhood, fall prey to obesity in most of the countries
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of the world. In fact, “Obesity is that condition of the body in which the amount of fat
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increases to extreme levels.” In other words, obesity can be defined as “the condition
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when an individual weighs 20 per cent more than the ideal weight.” An adult with a
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BMI more than or equal to 30 than the ideal BMI is usually considered to be obese.
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In case of obesity, the body weight of the individual is always more in comparison
to height. Considering the number of health risks associated with obesity, it has
a)
been declared a disease. It has been observed that obese persons usually fall prey
to diabetes, hypertension, cardiovascular diseases, cancer, arthritis, osteoarthritis,
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flatfoot, respiratory problems, varicose veins, liver malfunction, etc.
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extension activity
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Nowadays, it is usually found that most of the students are obese owing to their poor lifestyle.
Select the asanas which are helpful in reducing obesity and organise a five-day yoga camp with the
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help of the teachers for creating awareness among the students regarding obesity.
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Generally, the questions arise: What should be the ideal body weight of an individual?
Who is obese and who is not? Different methods are used in different countries to know
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if an individual is obese. According to the first method, just by observing, it can be

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inferred whether he/she is obese or not. But this method cannot be considered a right
method to determine if an individual is obese because the opinion about the shape
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of the body changes with the passage of time. For example, chubbiness used to be
liked by people in yesteryears, whereas being slim and trim is appreciated nowadays
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everywhere. According to the second method, if an individual’s body weight is more in

proportion to his/her height (according to height and weight chart), the individual will
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be overweight or obese. But this method cannot be accepted as the best method. The
third method is a more scientific method. In this method, the body fat percentage is
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calculated. If the body fat percentage of a person is more than the required levels, he/
she may be considered obese. This is the most accurate method to determine obesity,
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but it is not easy to apply this method. In comparison to other methods, the weight
and height chart is still preferred to determine obesity because it is easily available,
cost-effective and easy to use. Another method to check obesity is using BMI (Body
Mass Index). If you want to know your body mass index, then divide your body weight
in kg by your height in metre square viz.
Weight in kg Weight in kg
Body Mass Index = 2 =
(Height in m) Height × Height
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The WHO Criteria for Overweight and Obesity by BMI
Category BMI Category BMI
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Underweight < 18.5 Obesity Class I 30 – 34.9
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Normal weight 18.5 – 24.9 Obesity Class II 35 – 39.9
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Overweight 25 – 29.9 Obesity Class III > 40
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With the help of the above table, an individual may know which category of weight
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he belongs to. Obesity can be prevented as well as cured if the following asanas are
performed regularly.
a)
1. Tadasana
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Procedure: Stand up in attention position. Lift your arms upwards.
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Stretch your hands upwards. Raise your heels, and come on your toes.
Also pull up your body upwards. After some time breathe out slowly and
come to the previous position. Repeat the same exercise 10 or 15 times.
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Benefits
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1. It is helpful in developing physical and mental balance.

2. It reduces obesity.
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3. It cures constipation.
4. It cures digestive problems.
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5. It improves body posture.

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6. It alleviates sciatica.
7. It is an excellent asana for those who wants to enhance their
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height.
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8. It is beneficial in treating hypertension.

Contraindications
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1. If you have low blood pressure, you should not do this asana.
2. In case of headaches or insomnia, you should avoid doing this Tadasana
asana.
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3. Individuals, who suffer from blood circulation problems such as faulty valves,
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should not perform this asana.

2. Katichakrasana
Kati chakrasana consists of two words:
Kati and Chakra. Here ‘Kati’ means ‘waist’ and
‘chakra’ means ‘wheel’. Thus, Kati Chakrasana is a
waist rotating, standing yoga posture. In this pose,
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a practitioner has to twist the waist right and left,
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respectively. Katichakrasana
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Procedure: Stand straight on the ground with both feet one foot apart. Both the arms
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should be outstretched in front of the chest. Palms should be facing each other while
inhaling. Take the arms slowly towards the right side of your body. Simultaneously,
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twist your body from the waist to the right side and take your arms back as far as
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possible. At the time of swinging towards the right side, keep the right arm straight
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and left arm bent. During exhalation, bring the arms to the front. Repeat the same
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procedure towards the left side. Perform the complete cycle 5 to 10 times.
Benefits
a)
1. It tones up the waist, hips, neck and shoulders and makes these organs more
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2. It strengthens the waist muscles.
3. It helps in reducing stress.
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4. It helps in relieving constipation.

5. It burns extra calories and fats and finally helps in reducing body weight.
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6. It is helpful for back stiffness and corrects various postural deformities..

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Contraindications
1. In case of spinal disorders, it should be avoided.
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2. In case of abdominal inflammation, it should be avoided.

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3. It should be avoided by women during pregnancy.

4. If you are suffering from hernia, slipped disc, avoid this asana.
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3. Pawanmuktasana
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Procedure: Lie down on your back on a plain

surface. Keep your feet together and place your
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arms beside your body. Take a deep breath. When

you exhale bring your knees towards your chest. At
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the same time press your thighs on your abdomen.

Clasp your hands around your legs. Hold the asana
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when you breathe normally. Every time you inhale, Pawanmuktasana

ensure that you loosen the grip. Exhale and release
the pose after you rock and roll from side to side about 3 times.
Benefits
1. It eases the tension in lower back.
2. It enhances the blood circulation in pelvic area.
3. It helps in reducing the fats of thighs, buttocks and abdominal area.
4. It strengthens the abdominal muscles. It also massages the intestines and
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organs of the digestive system which helps in releasing the gas and thus
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improves digestion.
5. Relieves constipation.
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Contraindications
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1. If you are suffering from heart problems, hyper acidity, high blood pressure,
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slipped disc and hernia, you should avoid this asana.
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2. Pregnant women should avoid doing this asana.
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3. If you have had an abdominal surgery recently, you should avoid doing this
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asana.
4. Individuals suffering from piles should avoid this asana.
a)
4. Matsyasana
Procedure: For performing this asana, sit in di
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padmasana. Then, lie down in supine position
and make an arch behind. Hold your toes with the
fingers of your hands. Stay for some time in this
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position.
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Benefits
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1. It is helpful in curing back pain, knee pain

and tonsillitis.
Matsyasana
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2. It also cures the defects of eyes.

3. Skin diseases can be cured if we practise this asana regularly.
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4. This asana is helpful for the treatment of diabetes.

5. It helps in relieving tension in the neck and shoulders.
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6. It provides relief from respiratory disorders by encouraging deep breathing.

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7. It improves posture.
8. It is the best asana to get relief from asthma.
9. It helps in reducing body weight.
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Contraindications
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1. Avoid doing this asana if you have high or low blood pressure.
2. People suffering from migraine and insomnia should also refrain from
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performing this asana.

3. The individuals who have neck injury or lower back problems should not
perform this asana.

5. Halasana
Halasana means ‘plough’. It involves lying
on your back and placing your feet on the
floor behind your head. In fact, in the final
position of this pose, your body resembles
d
the shape of a plough.
ite
Procedure: Lie on your back with
your arms beside you. Palms should be Halasana
m
downwards. Keeping the knees straight, raise your legs up to 90° keeping them
Li
vertical and straight. With the help of your hands, raise the trunk and lower the legs
over the head. Your toes should touch the ground. Push your legs slightly beyond the
e
head. Arms should be straight in the beginning position. Hold this position for 1 or
at
2 minutes according to your capacity. After that, lower your back, buttocks and legs
iv
slowly to the ground as in the starting position.
Pr
Benefits
1. It clams down the nervous system, reduces stress and tension.
a)
2. It tones the legs and improves flexibility.

di
3. It stimulates the thyroid gland and strengthens the immune system.
4. It helps in increasing height of children.
(In
5. It helps to manage diabetes
6. It improves blood circulation.
se
7. It helps in reducing/preventing obesity.

Contraindications
ou
1. Avoid this asana if you have any injury in your neck or suffering from high
iH
blood pressure.
2. Women should avoid this asana during pregnancy.
at
3. Avoid it in case of sciatica problems.

4. Avoid it in case of slipped discs.
sw
6. Paschimottanasana
ra
Procedure: Sit on the ground with legs forward.

Sa
Then, hold the toes of your feet with the fingers

of both hands. Then, breathe out slowly and try
to touch the knees with your forehead. After that
ew
breathe in slowly, raise your head upwards and

come to the prior position. Perform this asana at
N
Paschimottanasana
least 10 to 12 times.
@
Benefits
1. It alleviates gas trouble.
2. It prevents the early ossification of bones.
3. It is a good remedy for constipation.
4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
7. It is helpful in treating abdominal diseases.
d
8. It is helpful in curing skin diseases.
ite
9. Vertebra becomes flexible and healthy.
m
Contraindications
Li
1. If you are suffering from enlarged liver or spleen or acute appendicitis, you
should never do this asana.
e
2. Avoid doing this asana if you suffer from any respiratory diseases.
at
3. If you have any back or spinal problem, make sure that you perform this asana
iv
only under expert guidance.
Pr
7. Ardhmatseyendrasana
Procedure: The left heel is kept under the right thigh and
a)
right leg is crossed over the left thigh. After that hold the
right toe with left hand and turn your head and back to the
di
right side. In this position, move the trunk sideways. Then,
(In
perform the same asana in the reverse position.
Benefits
se
1. It keeps gall bladder and the prostate gland healthy.

2. It enhances the stretchability of back muscles.
ou
Ardhmatseyendrasana
3. It alleviates digestive ailments.
iH
4. It regulates the secretion of adrenaline and bile and thus is recommended in

yogic management of diabetes.
at
5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual

disorders, urinary tract disorders and cervical spondylitis.
sw
6. It helps n reducing obesity.

ra
Contraindications
Sa
1. Women, who are two or three months pregnant should avoid this asana.
2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism should
perform this asana only under expert guidance.
ew
3. The individuals who have the problem of sciatica or slipped disc may benefit
from this asana but they need to take great care while doing this asana.
N
8. Dhanurasana
@
Dhanurasana is a sanskrit word that means ‘bow pose’ in English. Dhanurasana

is named so because it looks like an archer’s bow. This pose requires a bit of
balancing ability.
Procedure: Lie down flat on your stomach and
place your hands parallel to your torso, with
palms facing upward. Inhale deeply and lift
your feet off the ground, bending your legs at
the knees. Simultaneously, lift your hands off
d
the ground and hold your ankles gently. Raise
ite
your thighs, head and chest as high as you can.
Stretch and bring the toes or ankles towards
m
Dhanurasana
your head. Look upward and hold this pose for
Li
at least 15 seconds. Then exhale and release the pose. Lower your head, chest,
thighs and feet back towards the ground. Relax for few seconds and then repeat
e
the pose.
at
Benefits
iv
1. It strengthens the back and abdominal muscles and improves the digestive
Pr
process.
2. It improves the strength of your thighs, chest, neck and shoulders.
a)
3. It alleviates neck strain and helps to cure neck pain.
4. It alleviates stress and fatigue. di
(In
5. It relieves menstrual discomfort and constipation.
6. It helps to reduce excess fats around the belly, waist and hips.
se
7. It reduces the stiffness of muscles, ligaments and nerves in the back, arms,
legs, shoulders and neck.
ou
8. It helps in curing diabetes because it gives massage to the liver and pancreas.
9. It helps in reducing back pain.
iH
Contraindications
at
1. Avoid the practice of this asana in case of hernia and high or low blood pressure.
sw
2. You should not practice this pose if you have neck injury, pain in lower back
and migraine.
ra
3. Avoid it in case of abdominal surgery in recent period.

Sa
4. Women should avoid practising this pose during pregnancy.

9. Ustrasana
ew
‘Ustrasana’ is a sanskrit word which is composed of two words ‘ustra’ and ‘asana’
which mean ‘camel’ and ‘pose’, respectively. This asana is understood to help open
N
the heart chakra (Anahata Chakra).

Procedure: Kneel on your knees on the ground, with your legs hip-width apart.
@
Place your hands on your hip. Your knees should be in line with shoulders and sole
of your feet should be facing the ceiling. While inhaling, bend backward, place the
right palm on the right heel and left palm on the left
heel and exhale. Do not strain your neck but keep
it in a neutral position. In the final position, your
thighs will be in vertical position to the ground and
head tilted backwards. Body weight should be evenly
distributed on your arms and legs. Remain in this
d
posture for 30 to 60 seconds. Breathe out and slowly
ite
come back to the starting position.
m
Benefits Ustrasana
Li
1. It helps to strengthen your back muscles, buttocks and back of thighs.
2. It is beneficial in relieving back and neck pain.
e
3. It is also helpful in reducing fats over the abdomen and hips.
at
4. It is also helpful in various digestive problems and cardio-respiratory disorders.
iv
5. It improves spinal mobility and improves the posture.
Pr
6. It opens the heart chakra (Anahata Chakra).
7. It stimulates the thyroid gland.
a)
8. Regular practice of this asana is helpful in getting rid of menstrual discomforts.
di
9. Activates the brain cells and makes it function better by improving blood
(In
circulation.
Contraindications
se
1. Those who are suffering from high or low blood pressure should avoid practising
this asana.
ou
2. Those who are suffering from insomnia should avoid this asana.
iH
3. In case of migraine, it should be avoided.

4. Usually, weak back or injured back may not allow you to do this pose.
at
10. Surya Bhedana Pranayama

sw
Surya Bhedana Pranayama is very effective and the most

important pranayama.
ra
The meaning of ‘Surya’ is Sun which refers to right nostril

Sa
of the nose. It is connected to the Pingala nadi of the body.

Bhedana means to pierce or pass through. By closing one
ew
nostril and forcing the prana to pass through just one

side, a warming effect is achieved on the body which is
N
proper for correcting imbalanced coolness in our body.

P r o c e d u r e : S i t c o m f o r t a b l e i n P a d m a s a n a o r Surya Bhedana Pranayama
@
Siddhasana. Keep your head and spine erect with eyes closed. Then focus your
attention at the point between your eye brows. Close your left nostril with your

ring finger and little finger. Now, start inhalation slowly and deeply through your
right nostril. After that close your right nostril with the thumb of your right hand.
Then exhale through your left nostril slowly. This is one cycle. Repeat the same
process for 5 to 10 times.
Benefits
d
1. It is helpful in reducing anxiety, depression and other mental illness.
ite
2. It is helpful in awakening the kundalini shakti.
m
3. Regular practice of this pranayama cures all diseases that are created by the
insufficiency of oxygen in the blood.
Li
4. It cleans the frontal sinuses.
e
5. It increases prana or vitality in the body, especially when you feel low.
at
6. Removes the impurities of blood and cures skin diseases.
iv
7. It creates a lot of energy in the body.
8. It boosts the appetite.
Pr
9. It cures gas problems.
a)
10. It is the best breathing exercise for cold, cough and other respiratory problems.
Contraindications
di
(In
1. It should be avoided if you are suffering from higher blood pressure or heart
disease.
2. It should be avoided in summer.
se
3. Its practice should be avoided in case of epilepsy.

ou
4. It should not be practised in late night as it may be difficult to fall sleep.

iH
3.2 Diabetes: Procedure, Benefits and contraindications

for katichakrasana, pawanmuktasana, bhujangasana,
at
shalabhasana, dhanurasana, supta vajrasana, paschimottanasana,

sw
ardhmatseydersana, mandukasana, Gomukhasana, yogmudra,

ustrasana, kapalabhati
ra
Diabetes is really a very dangerous condition. If diabetes is not controlled, it can

Sa
lead to renal failure, loss of vision, amputation of limbs and cardiovascular diseases.
Diabetes is such a disorder that it causes sugar to build up in our blood stream
instead of being used by the cells in our bodies. In fact, our body uses a hormone
ew
(insulin) to control the level of sugar in our blood. When our body does not produce
sufficient amounts of insulin or when insulin does not work properly, diabetes
N
occurs. There are two types of diabetes—Type I and Type II. In Type I diabetes, the
@
pancreatic gland does not produce insulin. Hence, injection of insulin is required
daily for its treatment. In Type II diabetes, the body does not produce sufficient
amount of insulin hormone or the hormone is produced sufficiently but it is not used
properly by the body. There are frequent cases of Type II diabetes, whereas, the
cases of Type I diabetes are rare. The feeling of tiredness, urge to urinate frequently,
numbness in hands and feet, blurred vision, excessive weight gain or weight loss,
non-healing wounds, etc., are common symptoms of diabetes. People with obesity
usually fall prey to diabetes. Diabetes can be prevented as well as cured if the
following asanas are performed regularly.
d
ite
extension activity
m
Ask the following questions in the class:
Li
• What is type 2 diabetes? What is another term generally used for type 2 diabetes?
• What is the name of the hormone that helps the body use sugar for energy?
e
• How do both types of diabetes differ?
at
• Can type 2 diabetes be prevented up to some extent? If yes how can it be prevented?
• Does eating too much sugar in your diet cause diabetes?
iv
1. Katichakrasana
Pr
a)
waist rotating, standing yoga posture. In this pose, di
(In
respectively. Katichakrasana
se
Procedure: Stand straight on the ground with both feet one foot apart. Both the arms
should be outstretched in front of the chest. Palms should be facing each other while
ou
inhaling. Take the arms slowly towards the right side of your body. Simultaneously,
iH
twist your body from the waist to the right side and take your arms back as far as
possible. At the time of swinging towards the right side, keep the right arm straight
at
and left arm bent. During exhalation, bring the arms to the front. Repeat the same
sw
procedure towards the left side. Perform the complete cycle 5 to 10 times.
Benefits
ra
Sa
flexible.
ew

N
@
Contraindications

2. Pawanmuktasana
d
Procedure: Lie down on your back on a plain
ite
surface. Keep your feet together and place your
arms beside your body. Take a deep breath. When
m
you exhale bring your knees towards your chest. At
Li
the same time press your thighs on your abdomen.
Clasp your hands around your legs. Hold the asana
e
when you breathe normally. Every time you inhale, Pawanmuktasana
at
ensure that you loosen the grip. Exhale and release
iv
the pose after you rock and roll from side to side about 3 times.
Pr
Benefits
a)
1. It eases the tension in lower back.
2. It enhances the blood circulation in pelvic area.
di
3. It helps in reducing the fats of thighs, buttocks and abdominal area.
(In
4. It strengthens the abdominal muscles. It also massages the intestines and
organs of the digestive system which helps in releasing the gas and thus
se
improves digestion.
5. Relieves constipation.
ou
Contraindications
iH
1. If you are suffering from heart problems, hyper acidity, high blood pressure,
slipped disc and hernia, you should avoid this asana.
at
2. Pregnant women should avoid doing this asana.

sw
3. If you have had an abdominal surgery recently, you should avoid doing this
asana.
ra
4. Individuals suffering from piles should avoid this asana.

Sa
3. Bhujangasana
Procedure: In this asana, the shape of the
ew
body remains like a snake that is why it is

called bhujangasana. In order to perform this
N
asana, lie down on the belly on the ground.

@
Keep your hands near the shoulders. Keep

your legs close together. Now, straighten up
your arms slowly, raise the chest. Your head Bhujangasana
should turn backwards. Keep this position for some time. Then, get back to the normal
position. For good results, perform this asana 3 to 5 times.
Benefits
1. It alleviates obesity.
2. It provides strength and agility.
d
3. It cures the disorders of urinary bladder.
ite
4. It cures the diseases of liver.
m
6. It makes the vertebral column flexible and thin.
Li
7. It cures gas disorders, constipation and indigestion.
e
8. It strengthens the muscles of hands.
at
Contraindications
iv
1. This asana should be avoided by individuals who suffer from hernia, back
Pr
injuries, headaches and recent abdominal surgeries.
2. Pregnant women should not perform this asana.
a)
4. Shalabhasana
di
Procedure: In order to perform shalabhasana, lie down in prostrate position. Spread
the thigh backwards. Hold your fists and extend arms. Keep your fists under the
(In
thigh and then raise your legs slowly as high as you can. For best results, hold this
position for 2 or 3 minutes and then lower your legs slowly. Repeat the same action
se
for 3 to 5 times.
ou
Benefits
1. It provides relief to persons who have mild sciatica and slipped disc problem.
iH
2. It strengthens the muscles of the spine, buttocks and back of the arms and legs.
at
4. It stimulates abdominal organs.

sw
5. It helps in relieving stress.

6. It alleviates lower back pain.
ra
7. It helps in removing constipation.

Sa
Shalabhasana
Contraindications
1. People with a weak spine should avoid this asana.
ew
2. The individuals with a weak heart, high blood pressure and coronary problems
should avoid this asana.
N
5. Dhanurasana
@
Dhanurasana is a sanskrit word that means ‘bow pose’ in English. Dhanurasana

is named so because it looks like an archer’s bow. This pose requires a bit of
balancing ability.

the knees. Simultaneously, lift your hands off
d
the ground and hold your ankles gently. Raise
ite
your thighs, head and chest as high as you can.
Stretch and bring the toes or ankles towards
m
Dhanurasana
your head. Look upward and hold this pose for
Li
at least 15 seconds. Then exhale and release the pose. Lower your head, chest,
thighs and feet back towards the ground. Relax for few seconds and then repeat
e
the pose.
at
Benefits
iv
Pr
process.
a)
4. It alleviates stress and fatigue. di
(In
se

ou
iH
Contraindications
at
sw
and migraine.
ra
4. Women should avoid practising this pose during pregnancy..

Sa
6. Supta Vajrasana
Supta vajrasana consists of three
ew
words: Supta, Vajra and asana.

Supta is a Sanskrit word, where
N
it means sleeping or ‘lying on the

back’ Vajra means’ thunderbolt
@
and ‘asana’ is a yoga pose. So, it

is also called sleeping thunderbolt Supta Vajrasana
pose.
Procedure: Sit comfortably in vajrasana. Keep your palms on the floor beside the
buttocks and fingers should be pointed to the front. Bend your torso backwards
from the waist. Using the support of your arms bend till you can. Place your head
on the floor. Your hands should rest at the sides. Keep your legs connected to the
floor. To release this pose, take the support of your arms and elbows to raise your
body back to the beginning position. Repeat this process 3 to 5 times, it can be
d
enhanced for 8 to 10 times.
ite
Benefits
m
1. It is helpful in making the supine flexible and tones the spinal nerves.
Li
2. It is helpful in correcting round shoulders which finally improves body posture.
3. It helps in the regulation of functioning of the adrenal glands.
e
4. It helps to eliminate anger, aggression and relaxes the mind.
at
5. It provides maximum amount of the oxygen into the lungs preventing lung
iv
disorders.
6. It relieves constipation and digestive ailments by massaging the abdominal
Pr
region.
7. It reduces the risk of cardio-vascular diseases.
a)
8. It improves kidney and liver functions.
9. It boosts confidence and self-awareness.
di
(In
Contraindications
1. Pregnant women should avoid the practice of this asana.
se
2. Those who are suffering from sciatica, neck and knee problems, slipped disc,
etc., should not practise this asana.
ou
3. You should not do this asana if you are suffering from ulcer or hernia.
iH
7. Paschimottanasana
Procedure: Sit on the ground with legs
at
forward. Then, hold the toes of your feet

sw
with the fingers of both hands. Then,

breathe out slowly and try to touch
ra
the knees with your forehead. After

Sa
that breathe in slowly, raise your head

upwards and come to the prior position.
Paschimottanasana
Perform this asana at least 10 to 12 times.
ew
Benefits
N
1. It alleviates gas trouble.

2. It prevents the early ossification of bones.
@
3. It is a good remedy for constipation.

4. It helps to overcome several menstrual disorders.
5. It gives relief in sciatica, backache and asthma.
7. It is helpful in treating abdominal diseases.
8. It is helpful in curing skin diseases.
9. Vertebra becomes flexible and healthy.
10. It is helpful in preventing diabetes.
d
ite
Contraindications
1. If you are suffering from enlarged liver or spleen or acute appendicitis, you
m
should never do this asana.
Li
2. Avoid doing this asana if you suffer from any respiratory diseases.
3. If you have any back or spinal problem, make sure that you perform this asana
e
only under expert guidance.
at
8. Ardhmatseyendrasana
iv
Procedure: The left heel is kept under the right thigh and
Pr
right leg is crossed over the left thigh. After that hold the
right toe with left hand and turn your head and back to the
a)
right side. In this position move the trunk sideways. Then,
perform the same asana in the reverse position.
Benefits di
(In
1. It keeps gall bladder and the prostate gland healthy.
2. It enhances the stretchability of back muscles.
se
Ardhmatseyendrasana
3. It alleviates digestive ailments.
4. It regulates the secretion of adrenaline, insulin and bile and thus is
ou
recommended in yogic management of diabetes.

iH
5. It is also helpful in treating sinusitis, bronchitis, constipation, menstrual

disorders, urinary tract disorders and cervical spondylitis.
at
Contraindications
sw
1. Women, who are two or three months pregnant should avoid this asana.
2. The individuals, who suffer from peptic ulcer, hernia or hypothyroidism should
ra
perform this asana only under expert guidance.

Sa
3. The individuals who have the problem of sciatica or slipped disc may benefit
from this asana but they need to take great care while doing this asana.
ew
9. Mandukasana
Mandukasana consists of two words, i.e.,
N
“manduk” and ‘asana’. Here, manduk

means ‘frog’ and asana means ‘pose’. This
@
pose is named ‘frog pose’ as your body

resembles like a frog when you practise
this asana. Mandukasana
Procedure: Sit comfortably in vajrasana. Make fists with each of your hands.
While making fists, ensure that your thumbs should be inside with the fingers
while pressing the navel with your both fists, exhale and bend forward. Look
forward while you are bending. Now, hold your breath as long as you can and
maintain this pose. When you release this pose, you can inhale and slowly come
to the starting position (vajrasana). Repeat the same process 3 to 4 times.
d
ite
Benefits
1. It helps in improving the production of insulin in the body. Thus it helps finally
m
in preventing incurable diseases like diabetes.
Li
2. It helps to tone up organs which are located in the abdominal region, including
the stomach.
e
3. It helps in relieving constipation and improves the body’s digestive functions.
at
4. It helps in shedding excess belly fats and removes it from the waist and thighs.
iv
5. It helps in relieving any pain in your knees, legs and ankles.
6. Helps in improving cardiovascular health, prevents heart ailments like stroke,
Pr
high cholesterol and blockage in arteries.
7. Relieves depression, stress and anxiety.
a)
8. Helps in awakening of kundalini energy.
Contraindications di
(In
1. Avoid this asana if you are suffering from severe backache, ulcers, knee pain
and ankle injuries.
se
2. Avoid its practice in case of insomnia and migraine.

3. Avoid it if you have undertaken surgery around the abdomen.
ou
10. Gomukhasana
iH
Procedure: Sit down on the ground with legs stretched

forward. Now fold the left leg at the knee and sit on the left
at
foot. Fold the right leg and keep the right thigh on the left
sw
thigh with the help of your hands. Now lift your buttocks and
bring the heels of both feet together so that they should touch
ra
each other. Now fold your left arm behind your back over the
shoulder. Fold the right arm behind the back under the right
Sa
shoulder. After that bend your fingers of both the hands and
clasp each other. At this time your head and back should be
Gomukhasana
erect. Then, repeat the same in reverse position.
ew
Benefits
N
1. It makes the leg muscles strong and elastic.

2. It helps in keeping the shoulder joints healthy, flexible and strong.
@
3. It improves the function of lungs.

4. Regular practice of this asana helps in the treatment of sciatica.

5. It improves the function of kidneys by stimulating it thus helps the individuals
who suffer from diabetes.
6. It also reduces stress and anxiety.
7. It helps in staying fit and strong.
Contraindications
d
1. The individuals who suffer from shoulder, knee or back pain should avoid this
ite
asana.
m
2. Avoid this asana in case of any knee injury.
3. Avoid this asana in case of recent or chronic knee or hip injury or inflammation.
Li
11. Yogmudra
e
Yogmudra asana is one of the best anti-aging
at
poses as it helps the practitioner to look and
iv
feel younger. It is a combination of three words:
Pr
Yoga, mudra and asana. Here, yoga means
‘awareness’, mudra means ‘seal’ and asana
means “pose or posture’. This asana is seen as
a)
a symbol that represents, a “seal of awareness”.
That is why it is also known as “Yoga seal pose” di Yogmudra
(In
Procedure: Sit in padmasana pose on the floor. Keep your eyes closed while doing
this asana. Take a deep breath and bring your hands behind the back and hold the
left wrist with the right hand. Then start bending forward and try to touch the
se
floor in front of you with the forehead or the nose. Exhale while bending forward.
Your spine should be kept straight. Focus on relaxing your whole body. Remain
ou
in this position as long as you can. Then return slowly to the starting position.
Practice this asana 3 to 4 times.
iH
Benefits
at
1. It makes the body strong and the will power is increased.

sw
2. It helps to strengthen the digestive organs.

3. It helps to get rid of dysentery and stomach pain.
ra
4. The hip and stomach get the most proper shape with this asana.
Sa
5. It helps to bring enhanced flexibility to spine, back and the hips.

6. It helps to activate Manipura chakra which can improve overall energy levels
of the body.
ew
7. It helps to relieve constipation.

N
8. It improves body’s flexibility and mobility.

9. It reduces diabetes, hypertension, asthma and cardiac diseases.
@
10. It can also treat lower back pain, sciatica pain and shoulder disorders.
Contraindications
1. Do not overstretch or overbend your body if it causes you pain.
3. Avoid the practice of this asana if you are suffering from severe hip and knee
problems.
d
4. If you have chronic heart problems, you should not practice this asana.
ite
5. Do not practise this asana if you have low blood pressure.
m
12. Ustrasana
Li
‘Ustrasana’ is a sanskrit word which is composed of
two words ‘ustra’ and ‘asana’ which mean ‘camel’ and
e
at
‘pose’, respectively. This asana is understood to help
open the heart chakra (Anahata Chakra).
iv
Procedure: Kneel on your knees on the ground,
Pr
with your legs hip-width apart. Place your hands on
your hip. Your knees should be in line with shoulders
a)
and sole of your feet should be facing the ceiling.
While inhaling, bend backward, place the right di Ustrasana
palm on the right heel and left palm on the left heel and exhale. Do not strain
(In
your neck but keep it in a neutral position. In the final position, your thighs will
be in vertical position to the ground and head tilted backwards. Body weight
se
should be evenly distributed on your arms and legs. Remain in this posture for
30 to 60 seconds. Breathe out and slowly come back to the starting position.
ou
Benefits
iH

at

sw

ra
6. It opens the heart chakra (Anahata Chakra).

Sa

ew
circulation.
N
Contraindications
@
this asana.

3. It should be avoided by those who have any back injury or pain in the neck.
5. Usually, weak back or injured back may not allow you to do this pose
13. Kapalabhati Pranayama (the frontal brain bellowing)
d
The word kapalabhati is derived from
ite
Sanskrit. Kapal means ‘forehead’ and bhati
means ‘shining’. Thus, kapalabhati refers to
m
shining face with inner radiance. It is highly
Li
energising abdominal breathing exercise. In
this pranayama, quick exhalation and normal
e
at
inhalation are performed which follow each
other.
iv
Procedure: Sit in a cross-legged position
Pr
with back straight. Let your hands rest on
knees. Relax your body and mind. Slowly and
a)
deeply inhale through both nostrils while
expanding abdomen. Exhale through nose di Kapalabhati Pranayama
(In
while pulling the abdomen in. Again inhale
effortlessly. Just relax and the lungs will automatically be filled with air. Having
performed 10 to 15 quick exhalation and natural inhalation, inhale and exhale deeply.
se
Repeat 4 to 5 rounds per day.

ou
Benefits
iH
1. Kapalbhati increases the capacity of lungs and strengthens them.

2. It is also known to remove toxins as well as other waste products from the body.
at
3. Regular as well as advanced practice of kapalbhati helps to reduce CO2 levels

in the blood, which results in increasing the level of oxygen in the body.
sw
4. Kapalbhati helps in increasing pitta and enhances the metabolic rate which is
ultimately helpful in reducing body weight.
ra
5. It relieves anxiety and tension.

Sa
6. It is helpful in good skin health. It also gives the radiant glow and keeps the
face young and vibrant.
7. Kapalbhati helps to cure asthma and sinus.
ew
8. It is beneficial for curing insomnia.

9. It increases endorphins which is a mood elevator.
N
10. It improves digestive process and helps in reducing gastric problems. Its regular
@
practice helps in relieving gas, heart burn and constipation.

11. It enhances the capacity of lungs and makes them stronger.
12. It activates chakras in your body.
Contraindications
1. Pregnant women should avoid practising Kapalbhati.
2. If you have ulcers, you have to be very careful while practising Kapalbhati.
3. If you are suffering from low back pain or slipped disc, the practice of
Kapalbhati should not be done.
d
4. Kapalbhati should not be done if you have a weak digestive system.
ite
5. It should not be done in case of giddiness, hypertension and stroke.
m
3.3 asthma: Procedure, Benefits and contraindications for
Li
Tadasana, urdhwa hastottanasana, uttana mandukasana,
e
bhujangasana, dhanurasana, ustrasana, vakrasana, kapalbhati,
at
gomukhasana, matsyasana, anulam-vilom
iv
Asthma is a disease of lungs in which the airways become blocked
Pr
or narrowed causing difficulty in breathing. In asthma, the airways
also swell up and produce extra mucus. It usually triggers coughing,
wheezing or whistling and shortness of breath. The coughing usually
a)
occurs at night or early in the morning. The excessive amount of mucus
di
in the passage further narrows the airways because it is sticky and
thick. For some people it can be a minor nuisance, whereas for others
(In
it can be a major problem that can hinder their daily activities and
usually leads to a life threatening asthma attack. Asthma is such a
se
disease that it cannot be cured or treated permanently but its symptoms

can be controlled. up to some extent. Asthma can be allergic and non-
ou
allergic. Asthma may be due to genetic factor. There are substances

that cause allergies (allergens) like irritants in the air including smoke
iH
from cigarettes, wood-fires, strong fumes, sprays, perfumes or scented

soaps, etc., respiratory infections such as cold, flu, sore throat and sinus
at
infections, exercising in cold air (exercise-induced asthma) and some

sw
medications such as beta blockers, asprin, non-steroid anti inflammatory

drugs, etc. The symptoms of asthma can be controlled up to some extent
ra
if the following asanas are practised regularly.

Tadasana
1. Tadasana
Sa
Procedure: Stand up in attention position. Lift your arms upwards. Stretch your
ew
hands upwards. Raise your heels, and come on your toes. Also pull up your body
upwards. After some time breathe out slowly and come to the previous position.
N
Repeat the same exercise 10 or 15 times.

@
Benefits

d
7. It is an excellent asana for those who wants to enhance their height.
ite
m
Contraindications
1. If you have low blood pressure you should not do this asana.
Li
2. In case of headaches or insomnia you should avoid doing this asana.
e
at
iv
2. Urdhwa Hastottanasana
Pr
Procedure: First of all stand erect on the
surface of the ground. Both the feet should
a)
be together. Then start inhalation slowly
and raise both the arms over the head with di
(In
palms facing up and interlock your fingers.
After that start exhalation and bend from the
se
waist towards the right side. Then maintain

this position/postures for 5 to 10 seconds
ou
comfortably. After that start inhalation and

come to the center position. Then repeat the
iH
Urdhwa Hastottanasana
same procedure towards the left side.
at
Benefits
sw
1. This asana helps in increasing the height of children and adolescents. That is
why is usually practised by those who have desire to increase height.
ra
2. This asana helps in reducing body weight. It removes fats from hips and
buttocks due to adequate stretch in these positions.
Sa
3. It helps to improve spinal curvature. That is why it is beneficial for spinal

health.
ew
4. It relieves the muscle pain in the neck, shoulders and arms.

5. It helps in relieving constipation as it ensures proper movement of stomach
and intestines.
N
6. It also helps in relieving back pain.

@
7. Up to some extent, sciatica pain can be reduced.

8. It relaxes the whole body.
9. It also improves digestion.
Contraindications
1. In case of dizziness, it should not be performed.
2. This asana should not be practised during the period of pregnancy.
3. Before practising this asana, a yoga expert must be consulted if someone is
having insomnia.
d
4. In case of leg pain, it should be avoided.
ite
5. In case of injury of neck or shoulders, the practice of this asana should be
m
avoided.
Li
3. Uttana Mandukasana
Uttana Mandukasana is composed of three words: Uttana
e
at
means ‘upright’ Manduka means ‘frog’. The position of
Uttana Mandukasana resembles an upright frog that is
iv
why it is called Uttana Mandukasana.
Pr
Procedure: Sit in vajrasana and spread your knees wide
apart while big toes should remain together. Raise your
a)
right arm. Fold it and take it backward from above the
di
right shoulder. Place palm below the left shoulder. In the
same way, raise your left arm. Fold it and take it backward
(In
from above the left shoulder. Place your palm below the
right shoulder.
se
Keep back and neck straight. Maintain this position for

ou
some time. Then come back slowly in the reverse order.

Uttana Mandukasana
Benefits
iH
1. It relieves throat pain.

at
2. It makes back muscles flexible, relieves back pain and strain.

sw
3. It helps to cure sciatica.

4. Strengthens the spines.
ra
5. Removes extra accumulated fat in the belly region, which enables you to become
slim and keeps you healthy and fit.
Sa
6. Improves functional efficiency of pancreas.

7. Helps in relieving stress and anxiety.
ew
Contraindications
N
1. Avoid the practice of this asana if you are suffering from arthritis, hernia,
chronic and severe back problems and elbow pain.
@

4. Bhujangasana
Procedure: In this asana, the shape of the
body remains like a snake that is why it is
called bhujangasana. In order to perform
this asana, lie down on the belly on the ground.
d
Keep your hands near the shoulders. Keep your
ite
legs close together. Now, straighten up your
arms slowly, raise the chest. Your head should
m
be backwards. Keep this position for some time.
Li
Then, come to the former position. For good Bhujangasana
results, perform this asana 3 to 5 times.
e
at
Benefits
iv
Pr
3. It gives relief from disorders of the urinary bladder.
a)
di
6. It makes the vertebral column flexible and thin.
(In
se
Contraindications
1. This asana should be avoided by people who suffer from hernia, back injuries,
ou
headaches and recent abdominal surgeries.

iH

5. Dhanurasana
at
Dhanurasana is a sanskrit word that means

sw
‘bow pose’ in English. Dhanurasana is named so

because it looks like an archer’s bow. This pose
ra
requires a bit of balancing ability.

Sa

ew
Dhanurasana
the knees. Simultaneously, lift your hands off the ground and hold your ankles
N
gently. Raise your thighs, head and chest as high as you can. Stretch and bring
the toes or ankles towards your head. Look upward and hold this pose for at least
@
15 seconds. Then exhale and release the pose. Lower your head, chest, thighs and
feet back towards the ground. Relax for few seconds and then repeat the pose.
Benefits
process.
d
4. It alleviates stress and fatigue.
ite
m
Li
e
at
iv
Contraindications
Pr
a)
and migraine.
di
(In
4. Women should avoid practising this pose during pregnancy.
6. Ustrasana
se
‘Ustrasana’ is a sanskrit word which is composed of

two words ‘ustra’ and ‘asana’ which mean ‘camel’ and
ou
‘pose’, respectively. This asana is understood to help

iH
open the heart chakra (Anahata Chakra).

Procedure: Kneel on your knees on the ground,
at
with your legs hip-width apart. Place your hands on

sw
your hip. Your knees should be in line with shoulders

and sole of your feet should be facing the ceiling.
Ustrasana
ra
While inhaling, bend backward, place the right

palm on the right heel and left palm on the left heel and exhale. Do not strain
Sa
your neck but keep it in a neutral position. In the final position, your thighs will
be in vertical position to the ground and head tilted backwards. Body weight
should be evenly distributed on your arms and legs. Remain in this posture for
ew
30 to 60 seconds. Breathe out and slowly come back to the starting position.
N
Benefits
@


6. It opens the heart chakra (Aahata Chakra).
d
ite
circulation.
m
Contraindications
Li
this asana.
e
at
iv
4. Usually, weak back or injured back may not allow you to do this pose.
Pr
7. Vakrasana
a)
Procedure: Sit down and stretch your legs
straight. Fold the right leg and keep the right
leg’s heel touching the left leg’s knee. Place yourdi
(In
right hand behind your back and left arm over
the right knee; hold your right ankle. Push your
se
right knee as far as possible and while exhaling,

twist your trunk to the right side. Take sufficient
ou
support of left arm. Now, repeat the same Vakrasana

procedure with the left side.
iH
Benefits
1. It improves the function of both spinal cord and nervous system.
at
2. It prevents and controls diabetes.

sw
3. It strengthens kidneys.
ra
4. It helps in reducing chronic back pain and shoulder pain.

5. It gives relief in stiffness of vertebrae.
Sa
6. It reduces belly fat.

Contraindications
ew
1. Avoid this asana in case of high blood pressure.

N
2. Individuals who suffer from peptic ulcer should not do this asana.
3. This asana should not be performed who suffer from serious back injury.
@
8. Kapalabhati Pranayama (the frontal brain bellowing)
The word kapalabhati is derived from Sanskrit. Kapal
means ‘forehead’ and bhati means ‘shining’. Thus,
kapalabhati refers to shining face with inner radiance.
d
It is highly energising abdominal breathing exercise. In
ite
this pranayama quick exhalation and normal inhalation
are performed which follow each other.
m
Procedure: Sit in a cross-legged position with back
Li
straight. Let your hands rest on knees. Relax your
e
body and mind. Slowly and deeply inhale through both Kapalabhati Pranayama
at
nostrils while expanding abdomen. Exhale through
iv
nose while pulling the abdomen in. Again inhale effortlessly. Just relax and the lungs
Pr
will automatically be filled with air. Having performed 10 to 15 quick exhalation and
natural inhalation, inhale and exhale deeply. Repeat 4 to 5 rounds per day.
a)
Benefits
1. di
Kapalbhati increases the capacity of lungs and strengthens them.
(In
2. It is also known to remove toxins as well as other waste products from the body.
3. Regular as well as advanced practice of kapalbhati helps to reduce CO2 levels
in the blood, which results in increasing the level of oxygen in the body.
se
4. Kapalbhati helps in increasing pitta and enhances the metabolic rate which is
ou
ultimately helpful in reducing body weight.

5. It relieves anxiety and tension.
iH
6. It is helpful in good skin health. It also gives the radiant glow and keeps the
face young and vibrant.
at
7. Kapalbhati helps to cure asthma and sinus.

sw
8. It is beneficial for curing insomnia.

9. It increases endorphins which is a mood elevator.
ra
10. It improves digestive process and helps in reducing gastric problems. Its regular
Sa
practice helps in relieving gas, heart burn and constipation.

11. It enhances the capacity of lungs and makes them stronger.
ew
12. It activates chakras in your body.

Contraindications
N
1. Pregnant women should avoid practising Kapalbhati.

@
2. If you have ulcers, you have to be very careful while practising Kapalbhati.
3. If you are suffering from low back pain or slipped disc, the practice of
Kapalbhati should not be done.

4. Kapalbhati should not be done if you have a weak digestive system.
5. It should not be done in case of giddiness, hypertension and stroke.
9. Gomukhasana
d
ite
m
Li
e
at
iv
Gomukhasana
Benefits
Pr
a)
di
(In
se

ou
Contraindications
iH
asana.
at

sw
10. Matsyasana
ra
Procedure: For performing this asana, sit in

Sa
padamasana. Then, lie down in supine position and

make an arch behind. Hold your toes with the fingers of
your hands. Stay for some time in this position.
ew
Benefits
N
1. It is helpful in curing back pain, knee pain and

tonsillitis. Matsyasana
@
2. It also cures the defects of eyes.

3. Skin diseases can be cured if we practise this asana regularly.
4. This asana is helpful for the treatment of diabetes.
6. It provides relief from respiratory disorders by encouraging deep breathing.
8. It is the best asana to get relief from asthma.
d
Contraindications
ite
1. Avoid doing this asana if you have high or low blood pressure.
m
2. People suffering from migraine and insomnia should also refrain from
performing this asana.
Li
3. The individuals who have neck injury or lower back problems should not
perform this asana.
e
at
11. Anulom-Vilom
iv
Anulom-vilom is a breathing exercise. Here, ‘Anulom’
Pr
means ‘towards’ and ‘Vilom’ means ‘reverse’. In this type of
pranayama, nostrils are alternatively used in reverse order
for each inhalation and exhalation. In fact, it involves holding
a)
of one nostril while inhaling and after that holding the other
nostril closed while exhaling. di
(In
Procedure: Sit down in Padmasana or in any one of the
meditative pose and close your eyes. Your spine should be
straight. Keep your hands on the respective knees. Then raise
se
your right hand and place your thumb on the right nostril
Anulom-Vilom
ou
and the ring finger on your left nostril. Close your right
nostril with the right thumb and slowly begin to inhale with your left nostril. After
iH
the complete inhalation, close your left nostril with the ring finger while keeping the
right nostril closed. Hold you breath for as much as you can. Then move your thumbs
at
away from your right nostril and start exhalation slowly. Now practice it in reverse,
sw
this time inhale through the right nostril and exhale through the left nostril. After
finishing this cycle, repeat it for another 3 to 5 times.
ra
Benefits
Sa
1. It helps in managing stress, tension, anxiety and depression.

2. It improves focus and concentration.
3. It helps in boosting immunity.
ew
4. It provides oxygen to the whole body in ample amount.

5. It helps in improving memory and retaining information for longer periods of
N
time.
@
6. Regular practice of anulom-vilom improves the functioning of the lungs and

also enhances the endurance level.
7. It ensures sound sleep.

8. It helps to treat several health conditions like asthma, allergic problems,
constipation, gastric acidity and migraine.
Contraindications
1. The practice of anulom-vilom is to be done only under the guidance of an expert
yoga teacher.
d
2. Do not do anulom-vilom if your stomach is full, because it may be harmful for
ite
your digestive system.
3. In the beginning, retaining of breath for maximum time should be avoided.
m
4. The patients of heart diseases and hypertension should be very careful about
Li
retaining breath for long time.
e
3.4 hypertension: Procedure, Benefits and contraindications
at
for Tadasana, Katichakrasana, Uttanapadasana, Ardha
halasana, SArala Matyasana, Gomukhasana, Uttan Mandukasana,
iv
vakrasana, bhujangasana, makarasana, shavasana, Nadi
Pr
shodHana Pranayama, sheetli pranayama
Hypertension means increased blood pressure. It has become a worldwide health
a)
problem because a great number of people are facing the problem of hypertension
di
throughout the world. Though it is a fact that blood pressure increases with the
advancement of age. In yesteryears, hypertension used to be considered a middle-age
(In
problem but nowadays, youngsters also suffer from this problem due to their faulty
lifestyles.
se
In fact, the main function of the heart is to supply pure blood to the various parts of
the body through arteries. When the heart contracts, it pushes the blood through blood
ou
vessels and consequently the blood pressure increases in arteries. This pressure is
known as systolic blood pressure. It is represented by the first number. The pressure
iH
between two heartbeats is called diastolic blood pressure. It is represented by the

bottom or the second number. These two numbers of blood pressure are measured in
at
mmHg unit, which means millimeter of mercury. The normal blood pressure of an
adult is considered 120/80 mmHg. A person whose blood pressure readings are beyond
sw
140/90 mmHg, is said to be having hypertension. Hypertension can be prevented as

well as cured if the following asanas are practised regularly.
ra
Sa
extension activity
Discuss the below given questions in the class:
• What are the main causes of hypertension?
ew
• What should be the normal blood pressure of an adult?

• What do you mean by systolic and diastolic blood pressure?
N
• What health problems may be associated with hypertension?

• If an individual has hypertension, what type of diet he should take?
@
• What factors usually contribute to hypertension?

• What is the most common symptom of high blood pressure?
1. Tadasana
Procedure: Stand up in attention position. Lift your arms upwards.
Stretch your hands upwards. Raise your heels, and come on your toes.
Also pull up your body upwards. After some time breathe out slowly and
come to the previous position. Repeat the same exercise 10 or 15 times.
d
ite
Benefits
m
Li
e
at
iv
7. It is an excellent asana for those who wants to enhance their
Pr
height.
a)
Contraindications
di
1. If you have low blood pressure you should not do this asana.
Tadasana
(In
2. In case of headaches or insomnia you should avoid doing this asana.
se

2. Katichakrasana
ou

iH

at
waist rotating, standing yoga posture. In this pose,

sw

respectively.
ra
Procedure: Stand straight on the ground with Katichakrasana

Sa
both feet one foot apart. Both the arms should be outstretched in front of the chest.
Palms should be facing each other while inhaling. Take the arms slowly towards the
right side of your body. Simultaneously, twist your body from the waist to the right
ew
side and take your arms back as far as possible. At the time of swinging towards the
right side, keep the right arm straight and left arm bent. During exhalation, bring
N
the arms to the front. Repeat the same procedure towards the left side. Perform the
@
complete cycle 5 to 10 times.

Benefits
flexible.
d
ite
m
Li
Contraindications
e
at
iv
Pr
3. Uttanpadmasana
a)
Uttanpadmasana is composed of Uttana, Pad and
asana. Here, Uttana means ‘to raise’, Pad means
‘leg’ and asana means ‘pose’ so, it is also known di
(In
as “Raised leg pose”.
Procedure: Lie flat on your back and breath
se
slowly. Place your hands on either side and your

palms should be facing downward. Start inhaling Uttanpadmasana
ou
slowly and raise your legs to approximately 30° from the ground. Maintain this
position for 15 to 30 seconds to feel pressure in lower abdomen. While breathing out,
iH
relax your posture by lowering your legs, i.e., back to the starting position.
at
Benefits
sw
1. It is helpful in reducing weight.

2. It curves back pain.
ra
3. It strengthens the abdominal muscles.

Sa
4. It is good for diabetic persons.

5. It helps in increasing blood circulation around the body.
6. It helps in relieving depression and anxiety.
ew
7. It cures stomach disorders such as acidity, constipation and indigestion.

8. It is effective in boosting the health of the heart, lungs, liver, pancreas and
N
intestines.
@
9. It gives strength and balance to the body.

10. It is helpful for those suffering from gas problem, acidity, arthritis, heart
diseases and waist pain.
Contraindications
1. Whenever you begin to feel discomfort, release from the pose.
2. Those suffering from high blood pressure, slipped disc and ulcer should avoid
this asana.
3. Avoid it in case of severe lower back pain.
d
4. Women should avoid it during pregnancy.
ite
5. Avoid it in case of injury to hamstrings, calves and core muscles.
m
4. Ardha Halasana
Li
Ardha Halasana is composed of the words: Ardha Hala
asana where Ardha means ‘half’ Hala means ‘Plough’
e
and Asana means ‘Pose’. That is why it is called as ‘half
at
plough pose’.
iv
Procedure: Lie down in supine position. Join both the
Pr
legs and keep your hands with the thighs. Breathe in
slowly and raise your legs together, perpendicular to the
a)
ground. Your knees should be straight. Maintain this
di
position comfortably as long as possible. Breathe out Ardha Halasana
(In
slowly and bring your legs to the ground. Relax for some time and repeat the same
process for 3 to 5 times.
se
Benefits
ou
2. It is beneficial for hypertensive patients under the guidance of yoga expert.

iH

4. It strengthens thigh and calf muscles.
at
5. It helps in reducing weight especially belly fat.

6. It stimulates abdominal organs.
sw
7. It improves digestion and appetite.

ra
Contraindications
Sa
1. It should be avoided by those who have undergone any recent stomach surgery.
2. Persons with enlarged thyroid, spleen and liver should avoid the practice of
ardha halasana.
ew
5. Sarala Matyasana
N
It is also known as easy fish pose.

@
Procedure: Lie down on your back. Feet

should be together. Keep your hands
under the hips. Palms should be facing Sarala Matyasana

downward. Bring your elbows closer toward each other. While breathing in, lift the
head and chest up. Keeping the chest elevated, lower your head backward and touch
the top of the head to the floor. Place the weight on the elbows and not the head.
Maintain this pose as long as you comfortably can. Take gentle long breaths in and
out. Then lift the head up, lowering the chest and head to the floor. Bring your hands
d
back along the sides of the body and relax.
ite
Benefits
m
Li
2. It provides relief from respiratory disorders by encouraging long and deep
breathing.
e
3. It is beneficial in case of constipation, indigestion and piles.
at
4. It improves the functions of pelvic region.
iv
5. This pose is excellent remedy for back-pain.
Pr
6. It is beneficial for asthma and bronchitis.
7. It boosts the functions of the thyroid and thymus glands and finally improves
a)
immunity.
8. The regular practice of this asana helps, i.e., conditions like disorders of
menopause.
di
(In
Contraindications
1. The practice of this asana should be avoided in case of spinal injuries
se
osteoporosis, knee injury or pain in the knee joints and cardiovascular diseases.
ou
2. It should be avoided in case of migraine and insomnia.

6. Gomukhasana
iH

at
sw
ra
Sa
ew

Gomukhasana
Benefits
N

@

Contraindications
d
ite
asana.
m
Li
7. Uttana Mandukasana
e
Uttana Mandukasana is composed of three words: Uttana
at
means ‘upright’ Manduka means ‘frog’. The position of
iv
Uttana Mandukasana resembles an upright frog that is
Pr
why it is called Uttana Mandukasana.
Procedure: Sit in vajrasana and spread your knees wide
a)
apart while big toes should remain together. Raise your
right arm. Fold it and take it backward from above the
di
right shoulder. Place palm below the left shoulder. In the
(In
same way, raise your left arm. Fold it and take it backward
from above the left shoulder. Place your palm below the
se
right shoulder.
Keep back and neck straight. Maintain this position for
ou
some time. Then come back slowly in the reverse order. Uttana Mandukasana
iH
Benefits
1. It relieves throat pain.
at
2. It makes back muscles flexible, relieves back pain and strain.

sw
3. It helps to cure sciatica.

4. Strengthens the spines.
ra
5. Removes extra accumulated fat in the belly region, which enables you to become
Sa
slim and keeps you healthy and fit.

6. Improves functional efficiency of pancreas.
7. Helps in relieving stress and anxiety.
ew
Contraindications:
N
1. Avoid the practice of this asana if you are suffering from arthritis, hernia,
chronic and severe back problems and elbow pain.
@

8. Vakrasana
Procedure: Sit down and stretch your legs straight.
Fold the right leg and keep the right leg’s heel
touching the left leg’s knee. Place your right hand
behind your back and left arm over the right knee;
d
hold your right ankle. Push your right knee as far as
ite
possible and while exhaling, twist your trunk to the Vakrasana
right side. Take sufficient support of left arm. Now,
m
repeat the same procedure with the left side.
Li
Benefits
e
1. It improves the function of both spinal cord and nervous system.
at
2. It prevents and controls diabetes.
3. It strengthens kidneys.
iv
4. It helps in reducing chronic back pain and shoulder pain.
Pr
5. It gives relief in stiffness of vertebrae.
6. It reduces belly fat.
a)
Contraindications
di
1. Avoid this asana in case of high blood pressure.
(In
2. Individuals who suffer from peptic ulcer should not do this asana.
3. This asana should not be performed who suffer from serious back injury
se
9. Bhujangasana
ou
Procedure: In this asana, the body posture remains like a snake that is why it is
called bhujangasana. In order to perform this asana, lie down on the belly on the
iH
ground. Keep your hands near the shoulders. Keep your legs close together. Now,
straighten up your arms slowly, raise the chest. Your head should be backwards. Keep
at
this position for some time. Then, get back to the former position. For good results,
perform this asana 3 to 5 times.
sw
Benefits
ra
Sa

3. It gives relief from disorders of urinary bladder.
ew

6. It makes the vertebral column flexible and thin. Bhujangasana
N

@
Contraindications
1. This asana should be avoided who suffer from hernia, back injuries, headaches
and recent abdominal surgeries.
10. Makarasana
d
ite
Makarasana is composed of two words:
‘Makara’ and ‘Asana’. Here ‘Makara’ means
m
‘crocodile’ and ‘Asana’ means ‘pose’. In fact, it
Li
is called Makarasana because it is this asana
and body shape that resembles ‘makara’ or Makarasana
e
‘crocodile’.
at
Procedure: Lie down on your stomach with feet slightly apart. Toes should point
outward. Bend both the arms and keep the right palm on the left arm. Keep your
iv
head on your left or right arm. Keep your eyes closed. Relax in this pose for up to 10
Pr
minutes.
a)
Benefits
1. It provides deep relaxation to body and mind.
2. It releases stress and anxiety. di
(In
3. It helps to reduce back pain.
4. It helps in relaxing the spine and reduces tension.
5. It helps in curing asthma and knee pain.
se
6. It helps in curing slipped disc, spondylitis and sciatica.

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7. It helps in curing hypertension, heart diseases and mental disorders.

8. It is beneficial for respiratory organs.
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Contraindications
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1. In case of serious back injury, it is best to avoid the practice of this asana.
sw
3. It should be avoided if you have neck injury.

4. Severe abdominal disorders may bring more discomfort from the practice of
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this asana.
Sa
11. Shavasana
Procedure: Lie down in supine position.
ew
Legs should be straight. Keep the arms

away from the body. Leave all the limbs
N
loose as well as relaxed. Gradually, breathe

in deeply. Close your eyes and think that
@
your whole body is becoming loose. Feel a Shavasana

complete relaxation in your body. Remain
in this position for 10 to 12 minutes.

Benefits
1. It strengthens the nervous system.
2. It controls high blood pressure.
3. It relieves mental tension.
4. It gives new vigour to both mind and body simultaneously.
d
5. It regulates blood circulation and gives relief in various aches and pains.
ite
6. It cures many psychosomatic problems.
m
7. It helps to cure many cardiac problems.
8. It relaxes and calms the complete body.
Li
9. It improves concentration and memory.
10. It increases energy levels.
e
11. The body relaxes and goes into a deep meditative state, which in turn repairs
at
the cells and tissues and releases stress.
iv
Contraindications
Pr
1. Do not perform this asana on uneven place.
a)
2. Do not overstretch your body while doing this asana
3. It is not advisable to do this asana in case of recent spinal injuries or head
injuries. di
(In
12. Nadi Shodhana Pranayama
Nadi Shodhana pranayama is a combination of
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two words: Nadi and Shodhana. Here, nadi means

‘channel’ and shodhana means purification. So, its
ou
meaning is to purity or clear the channels of physical

body.
iH
Procedure: Sit comfortably. Raise the right hand

and place the right thumb on the right nostril and
at
close it. Inhale through the left nostril. Release

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right nostril and exhale. Then block the left nostril

and inhale from the right nostril. This completes
ra
one cycle. Repeat 10-12 cycles. In this pranayama,

after inhalation, breath is held for a brief period
Sa
Nadi Shodhana Pranayama

of time, which differentiates it from anulom-vilom
pranayama.
ew
Benefits
N
1. It clears and releases toxins.

2. It reduces stress and anxiousness.
@
3. It helps to balance hormones.

4. It balances solar and lunar energies.
5. It enhances the ability to concentrate.
6. It keeps the balance between right and left side of the brain.
7. It regulates the nervous system.
8. It helps in lowering the blood pressure.
9. It improves breathing.
10. It lowers fear and anxiety.
d
Contraindications
ite
1. It should be avoided in case of high vata, heart problem, high anxiety or
m
nervousness.
2. During menstruation its practice should be avoided.
Li
3. Avoid its practice if your sinuses are blocked.
e
4. Avoid it in case of cold and fever.
at
13. Sheetli Pranayama
iv
It is a part of Hatha Yoga. Sheetal means calmness. It is a breathing
Pr
exercise that reduces internal heat and restores mental, physical
and emotional equilibrium.
a)
Procedure: Sit cross-legged comfortably on the floor with your feet
on your thighs and the soles facing upwards. Straight your spine
di
and head, join the tips of index fingers to the tips of the thumbs and
(In
let the other fingers remain either extended or loose. Gently, close
your eyes and relax your mind and body. Open your mouth and try
to fold your tongue slowly while stretching it out. Inhale gently with Sheetli Pranayama
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the hissing sound to feel the coolness of intake of air. Then take your
ou
tongue inside and hold your breath as long as possible with closed eyes. Next feel the
breath penetrating into your brain and spreading into your nervous system. Feel the
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coolness while gradually exhaling through your nose. This is just one round of ‘Sheetli
Pranayama’. Repeat it 10 to 15 times regularly.
at
Benefits
sw
1. It purifies blood and refreshes body and mind.

2. It is useful for those who feel tired, sleepy and lazy while getting up in the morning
ra
or during the day.

Sa
3. It reduces anger, anxiety and stress.

4. It does not only improve digestion but also good for high blood pressure and acidity.
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5. It keeps body and mind cool and clears excess heat.

6. It balances excess pitta.
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7. It soothes inflammatory skin conditions.

8. Helps to calm inflammation throughout the body.
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9. It balances the function of endocrine system.

10. It helps in case of insomnia.
11. It alleviates heat related skin problem like acne, rashes and redness.

Contraindications
Sheetli pranayama should be avoided in case of the following conditions:
1. Asthma, bronchitis and respiratory diseases.
2. Congestion or excess mucous or phlegm.
3. Lower blood pressure and constipation.
d
4. Cold weather.
ite
? ?
m
! ? !
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Exercises
e
at
iv
1. Which one of the following asanas is helpful in increasing height of children?
Pr
(a) Vajrasana (b) Urdhwa Hastottanasana
(c) Bhujangasana (d) Shavasana
a)
2. In which one of the following pranayamas inhalation is done from one nostril and exhalation is
done from next nostril?
(a) Sheetali Pranayama di (b) Sheetkari Pranayama
(In
(c) Anulom-vilom (d) None of the above
3. Which one of the following is referred to the right nostril of the nose?
(a) Moon (b) Sun
se
(c) Mars (d) None of the above

4. In which one of the following asanas our body resembles to the shape of plough?
ou
(a) Dhanurasana (b) Ustrasana

Halasana
iH
(c) (d) Vakarasana

5. Which one of the following asanas is beneficial for preventing and curing diabetes?
(a) Dhanurasana (b) Katichakrasana
at
(c) Ustrasana (d) All of the above

sw
6. Which one of the following asanas is called “frog pose”?

(a) Mandukasana (b) Ardha halasana
ra
(c) Ustrasana (d) Yogmudrasana

Sa
Short Answer Type Questions-I (Carrying 2 Marks)

1. Briefly mention the benefits of katichakrasna.
2. What is halasana?
ew
3. Briefly discuss Dhanurasana.

4. What do you means by Surya bhedan pranayama?
N
S hort Answer Type Questions-II (Carrying 3 Marks)

@
1. Discuss the procedure and benefits of kapalbhati.

2. Discuss the procedure and benefits of Dhanurasana.
3. Discuss the procedure and benefits and contraindications of Mandkasana.
4. Discuss sheetli pranayama in detail.
1. What do you mean by diabetes. Elaborate any two asanas which are helpful in preventing and
curing diabetes.
2. Discuss the procedure, benefits and contraindications of Anulom-vilom and Surya bhedan
pranayama.
3. What is hypertension? Discuss nadishodhan pranayama and sheetli pranayama in detail.
d
ite
m
answers
Li
e
at
1. (b) Urdhwa Hastottanasana 2. (c) Anulom-vilom 3. (b) Sun
4. (c) Halasana 5. (d) All of the above 6. (a) Mandukasana
iv
Pr
a)
chapter
4 di
(In
Physical Education & Sports for CWSN
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(Children with Special Needs—Divyang)

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Learning Objectives
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at
4.1 Organizations promoting Disability Sports (Special Olympics, Paralympics, Deaflympics)

sw
*4.2 Advantages of Physical Activities for children with special needs.

**4.3 Strategies to make Physical Activities assessable for children with special needs.
ra
Sa
In modern world, every differently-abled individual has the right to participate

in the programmes of physical education and sports. Sports for differently-abled
are played by individuals with a disability, including physical, cognitive and
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intellectual disabilities. Most of the sports for differently-abled are just modified
forms of the normally existing sports in order to meet the needs of individuals
N
with certain disability and thus they are usually referred to as adapted sports.
@
* Refer to Saraswati Health and Physical Education-XII Section 4.5 on page 132-133.
** Refer to Saraswati Health and Physical Education-XII Section 4.6 on page 134.

Nowadays, sports for differently-abled individuals
are organised officially. These are called organised
sports for the sportspersons with a disability which
is generally divided into three main disability
groups: the deaf (hearing impairment), persons with
d
physical disabilities and persons with intellectual
ite
disabilities. Physical education and sports provide
ample opportunities to differently-abled persons to
m
lead a fruitful and energetic life.
Li
Meaning of Disability
An athlete in Paralympics
e
There is no one on this planet who does not want
at
to be physically fit, mentally alert, socially well-adjusted and emotionally balanced.
iv
Every individual wants to remain healthy and attain harmonious development.
Nobody wants any hindrance or obstacle in the way of his/her life. We all want to
Pr
enjoy life, which is full of joy and pleasure. However, there are people who are unable
to meet their desires and longings due to a disability.
a)
Disability is an impairment that may be cognitive, developmental, intellectual,
di
mental, physical, etc. It affects everyday activities of the individual to a considerable
(In
amount. It may be present in an individual from birth or occur during one’s lifetime.
Disability has different meanings in different societies of the world. Disability is an
injury that restricts the functions or movements of an individual. It is the consequence
se
of an impairment caused to an individual. It can be said that it is essentially a medical

ou
condition which does not permit an individual to perform any activity or movement
in a normal way.
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Disability means inability to do work. In fact, it is the state of an individual, when

he/she cannot work efficiently.
at
“Disability is the reduction of functional ability to lead daily fruitful life.”

sw
According to World Health Organisation, “A disability is a restriction or lack

(resulting from impairment) of ability to perform an activity in the manner
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or within the range considered normal for a human being.”

Sa
“Disability is an impairment that may be cognitive, developmental,

intellectual, mental, physical, sensory or some combination of these. It
ew
substantially affects a person’s life activities and may be present from birth
or occur during a person’s lifetime.”
N
“A disability is a functional limitation or restriction of an individual’s ability

to perform an activity.”
@
It means that it is an impairment that creates obstructions in normal functions or

movements of an individual. It limits and restricts the activities of a person.
4.1 organizations promoting disability sports (Special Olympics
Paralympics, Deaflympics)
Special Olympics
Special Olympics were started by Eunice
d
Kennedy Shriver, sister of John F. Kennedy,
ite
the former president of USA. In fact, she
m
believed that with equal opportunities and
experiences as anyone else, people with
Li
special needs could compete far more than
ever thought possible. She was convinced
e
that children with intellectual disabilities
at
could be exceptional athletes/sportspersons and that through sports they can realise
iv
their potential for growth and development.
Pr
Keeping this in mind, she started a day camp for children with intellectual
disabilities at her home. She invested a lot of efforts to start these games. Owing to
a)
her efforts, the first Special Olympics were held in July 1968 in Chicago. About 1000
athletes from USA and Canada participated in one-day event, which was a joint
di
venture by Kennedy Foundation and Chicago Park District. In 1971, US Olympic
(In
Committee gave the Special Olympics’ official approval to use the name ‘Olympics’.
France sent the first set of athletes from outside North America to the second games
se
held in 1970. In 1972 games, ten nations sent their athletes. The United Nations
declared 1986 as the year of Special Olympics. In 1988, the Special Olympics were
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officially organised by International Olympic Committee. In 2003 Special Olympics,

approximately 7000 athletes from 150 nations participated in 18 disciplines.
iH
Symbol
at
The Special Olympics logo is based on the sculpture “Joy and Happiness to All the
sw
Children of the World”. The logo is a symbol of growth, confidence and joy among
children and adults with disabilities who are learning coordination, mastering skills,
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participating in competitions and preparing themselves for richer and more productive
lives.
Sa
Special Olympic Flame

ew
The “Flame of Hope” is the name given to the torch that is carried to and lit at Special
Olympic Games.
N
Year and Venue of the Special Olympics (Summer) Held So Far

@
Year Venue Year Venue

1968 Chicago 1995 New Haven
1970 Chicago 1999 Chapel Hill, Durham and Raleigh

1972 Los Angeles 2003 Dublin
1975 Mount Pleasant 2007 Shanghai
1979 Brockport 2011 Athens
1983 Baton Rouge 2015 Los Angeles
1987 Notre Dame and South Bend 2019 Abu Dhabi
d
1991 Minneapolis and Saint Paul 2023 Berlin (Scheduled)
ite
The following games and sports are included in Special Olympics:
m
• Athletics (Track and Field)
Li
• Badminton • Kayaking
• Basketball • Netball
e
• Bocce • Powerlifting
at
• Bowling • Roller Skating
iv
• Cricket • Sailing
Pr
• Cycling • Snowboarding
• Equestrian • Snowshoe running
a)
• Figure Skating • Skiing: Alpine and Cross-Country
• Floorball
• Floor Hockey
di
• Softball
(In
• Speed Skating: Short-track
• Football (Soccer) • Swimming: Pool and Open-water
• Golf • Table Tennis
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• Gymnastics: Artistic and Rhythmic • Tennis

• Handball
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• Triathlon
• Judo
• Volleyball
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Paralympic Games
at
Paralympic Games are a major international

multi-sport events for the athletes with various
sw
disabilities such as athletes with mobility

disabilities; amputations, blindness and cerebral
ra
palsy. Paralympic Games are held at an interval

Sa
of every four years following the Olympic Games.

These games are governed by the International
Paralympic Committee. The first Paralympic
ew
Games were held in Rome in 1960. However,

the Paralympic word was used officially in 1988
N
Paralympic games logo

Summer Olympic Games which were held in
@
Seoul. These were Summer Paralympic Games. The first Winter Paralympic Games
were held in 1976 in Sweden. The Winter Paralympic Games are also held after every
four years.
extension activity
• Find out the Indian para athletes who have won medals at the Paralympics and Special
Olympics.
• Name their disability they suffer from and the sports/game in which they won the medal .
• How many of the para athletes won Arjuna Award and Rajiv Gandhi Khel Ratna Award?
d
Opening Ceremony
ite
The opening ceremony begins with the hoisting of the host country’s flag and rendition
m
of its national anthem. After the national anthem, the athletes come for march past
into the stadium grouped according to their nations. All the nations enter the stadium
Li
alphabetically according to the host country’s chosen language. However, the host
e
country’s athletes enter last into the stadium. After that host nation presents its
at
culture in the form of music, dance and singing, etc. Formal opening of the games is
announced. At last, Paralympic torch is brought into the stadium and passed on until
iv
it reaches to the final torch bearer who finally lights the Paralympic flame.
Pr
Closing Ceremony
After the conclusion of all the sports events, the closing ceremony begins. Flag bearers
a)
from each participating country enter the stadium, followed by the athletes who enter
di
together without any national distinction. The Paralympic flag is taken down. The
(In
games are officially closed and the Paralympic flame is extinguished.
extension activity
se
Which para athlete’s story do you think is most motivational for encouraging students towards
sports? Prepare a brief report and put it on the notice board with the permission of school
ou
Principal.
iH
International Paralympic Committee

It is a global governing body of the Paralympic movement. The International
at
Paralympic Committee organises the Summer and Winter Paralympic Games. It also
sw
serves as the International Federation for nine sports, for which it supervises and
coordinates the world championship and other competitions. Its vision is ‘to enable
ra
Paralympic athletes to achieve sporting excellence and inspire and excite the world’.
It was established on 22 September, 1989. Its headquarter is in Bonn (Germany). Its
Sa
main aim is to develop sports opportunities for all the people with an impairment
from the beginner to the elite level.
ew
Categories of Disability
The International Paralympic Committee has established ten disability categories
N
including physical, visual and intellectual impairment. Athletes with one of these
@
disabilities can participate in the Paralympic Games though not every sport can
allow for every disability category. Physical impairment or disability includes
impaired muscle power, impaired passive range of movement, loss of limb, leg length

difference, short stature, etc. Visual impairment includes impairment of one or more
component of visual system. Intellectual disability includes the significant impairment
of intellectual functioning. The International Paralympic Committee mainly serves
athletes with physical and visual disabilities whereas intellectual disability has been
added to some Paralympic games.
d
Deaflympics
ite
Earlier, the Deaflympics used to be called World
m
Games for the Deaf. The Deaflympics are an
International Olympic Committee-sanctioned event
Li
in which deaf athletes compete at an elite level. In
Deaflympics, the starter’s gun, bull horn commands
e
at
or referee whistles are not used as seen in the
Olympics, the Paralympics and the Special Olympics.
iv
Flags or any visual signal are used to alert the
Pr
participants. These games have been organised by
the International Committee of Sports for the Deaf
a)
since the first event. The Deaflympics are more than
Deaflympics
di
just the world’s second oldest multiple sports after
Olympics. These games are the world’s fastest growing sports events.
(In
The Deaflympics are held once in four years. The first Games, held in Paris (France)
in 1924, were also the first ever international sporting event for athletes with a
se
disability. Since 1924, these games have been held persistently after every four years.
ou
However, these games were not held twice due to World War II. Deaflympic Winter
Games started in 1949. In 1924, in Paris, only 148 athletes from 9 European countries
iH
participated in these games. From 1924 to 1965, these games were officially called
the “International Games for the Deaf” and sometimes these games were called the
at
“International Silent Games.” From 1966 to 1999 they were called the “World Games
sw
for the Deaf”. Occasionally, they were also referred to as the “World Silent Games”.
Since 2001, these games are known as “Deaflympics”. The motto of Deaflympics is
ra
“equality through sports”. Till now, the Deaflympics have been hosted by 36 cities in
21 countries. The main purpose of Deaflympics is to provide opportunities to persons
Sa
with hearing disability to participate in elite sports.

The athletes who have a hearing loss of at least 55 decibel in their better ear are
ew
allowed to participate in Deaflympics. Hearing aid, cochlear implants, etc., are not
allowed to be used in the competition.
N
Sports in Summer Deaflympics

@
Athletics Basketball Bowling

Badminton Beach Volleyball Cycling Road
Football Shooting Tennis
Handball Swimming Volleyball
Judo Table Tennis Water Polo
Karate Taekwondo Wrestling Freestyle
Orienteering Wrestling Greco-Roman
d
ite
Sports in Winter Deaflympics
Alpine Skiing Ice Hockey
m
Cross Country Skiing Snowboard
Li
Curling
e
at
Extra Edge
These games were originally known as “International Silent Games” before they became “World
iv
Games for the Deaf”. The most recent name the “Deaflympics” was formally adopted in 2001.
Pr
Summer Deaflympics Held So Far
a)
Games Year Host City Country
1
II
1924
1928
Paris
Amsterdam
di France
Netherlands
(In
III 1931 Nuremberg Germany
IV 1935 London Great Britain
se
V 1939 Stockholm Sweden

ou
VI 1949 Copenhagen Denmark

VII 1953 Brussels Belgium
iH
VIII 1957 Milan Italy

IX 1961 Helsinki Finland
at
X 1965 Washington DC United States

sw
XI 1969 Belgrade Yugoslavia

XII 1973 Malmö Sweden
ra
XIII 1977 Bucharest Romania

Sa
XIV 1981 Köln West Germany

XV 1985 Los Angeles United States
ew
XVI 1989 Christchurch New Zealand

XVII 1993 Sofia Bulgaria
N
XVIII 1997 Copenhagen Denmark

XIX 2001 Rome Italy
@
XX 2005 Melbourne Australia

XXI 2009 Taipei, Chinese Taipei

XXII 2013 Sofia Bulgaria
XXIII 2017 Samsun Turkey
XXIV 2021 Caxias do Sue Brazil
Winter Deaflympics Held So Far
d
Games Year Host City Country
ite
1 1949 Seefeld Austria
II 1953 Oslo Norway
m
III 1955 Oberammergau Germany
Li
IV 1959 Montana-Vennala Switzerland
e
V 1963 Åre Sweden
at
VI 1967 Berchtesgaden West Germany
iv
VII 1971 Adelboden Switzerland
Pr
VIII 1975 Lake Placid United States
IX 1979 Méribel France
a)
X 1983 Madonna di Campiglio Italy
XI 1987 Oslo Norway
XII 1991 Banff di Canada
(In
XIII 1995 Ylläs Finland
XIV 1999 Davos Switzerland
se
XV 2003 Sundsvall Sweden

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XVI 2007 Salt Lake City United States

XVII 2011 Vysoké Tatry, Slovakia Slovakia
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XVIII 2015 Khanty-Mansiysk Russia

XIX 2019 Torino Italy
at
XX 2023 Quebec Canada

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? ?
! ? !
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Sa
Exercises
ew
Give one word answers.

1. In which year, the Paralympic word was used officially?
N
Fill in the blanks.

@
1. The first Paralympic Games were held at.................in 1960

2. In 2028 the Paralympic Games (summer) will be held in ...................... .
3. The International Paralympic Committee has established.......................... disability categories.
4. In 2024 the Paralympic Games will be held in..................... .
5. There are.........................sports at the Summer Paralympic games and............... sports at the
winter Paralympic games.
6. Special Olympics were started by........................ .
7. The first Special Olympics were held in 1968 in.............................. .
d
8. In Winter Paralympics,............... sports are included.
ite
State True or False.
m
1. Paralympic Games are governed by International Olympic Committee. (True/False)
2. The first Winter Paralympic Games were organised in Sweden in 1976. (True/False)
Li
e
1. In which year, the first Paralympic Games were held?
at
(a) 1956 (b) 1958 (c) 1960 (d) 1962
2. Who started Special Olympics?
iv
(a) Eunice Kennedy Shriver (b) John F. Kennedy
Pr
(c) Cassidy (d) Brian Tracy
3. Where will the Paralympic Games (summer) in 2028 be held?
a)
(a) Paris (b) Tokyo (c) Los Angeles (d) London
4. The International Paralympic Committee was formed in:
(a) 1960 (b) 1976 di(c) 1989 (d) 1998
(In
5. Given below are the two statements labelled Assertion (A) and Reason (R).
Assertion (A): Paralympic Games are held for the athletes with mobility disabilities,
se
amputations, blindness and cerebral palsy.

Reason (R): Special Olympics are held for the athletes with intellectual disabilities.
ou
In the context of above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
iH
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
at
(d) (A) is false, but (R) is true.

6. What are the colours of the crescents in Paralympic logo?
sw
(a) red (b) blue (c) green (d) All of these

7. The Paralympic Games are organised after the completion of.......
ra
(a) Common Wealth Games (b) Olympic Games

Sa
(c) SAF Games (d) Asian Games

8. When were the first Special Olympics held?
(a) 1956 (b) 1966 (c) 1968 (d) 1978
ew
9. Which one of the following organisations helps in promoting disability sports?

(a) Special Olympics (b) Deaflympics
N
(c) Paralympics (d) All of the above

10. In which year, first Deaflympics were organised?
@
(a) In 1920 (b) In 1924 (c) In 1928 (d) In 1932

11. Where is the headquarters of International Paralympic Committee located?
(a) Dusseldorf (b) London (c) Bonn (d) Paris

12. Where were the first Paralympic Games held?
(a) Italy (b) Sweden
(c) Rome (d) Athens
13. In which year, first winter Paralympic Games were held?
(a) 1972 (b) 1976 (c) 1978 (d) 1984
d
14. In which games whistles or guns are not used in starting of races?
ite
(a) Common Wealth Games (b) Deaflympics
(c) Paralympics (d) Olympic Games
m
15. Where were the first deaflympics held?
(a) Bonn (b) London (c) Paris (d) Tokyo
Li
16. Which one of the following was the founder of Special Olympics?
e
(a) Eunice Kennedy Shriver (b) John F. Kennedy
at
(c) Baron de Coubertin (d) Juan Antonio Samaranch
iv
17. There are following two statements, which are labelled Assertion (A) and Reason (R).
Pr
Assertion (A): Paralympic Games are held for athletes with mobility disabilities.
Reason (R): Paralympic Games do not help in the promotion of Adaptive Sports.
a)
In the context of above two statements, which one of the following is correct?
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
di
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(In
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true.
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18. Cochlear implants are not allowed in:

(a) Special Olympics (b) Deaflympics
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(c) Asian Games (d) Olympics Games

19. ‘Spirit in motion’ is the motto of:
iH
(a) Special Olympic Bharat (b) Paralympics

(c) Deaflympics (d) Asian Games
at
Short Answer Questions-I (Carrying 2 Marks)

sw
1. Differentiate between Paralympic and Special Olympic games.

2. Identify the below given images of symbols/logos of various games and write their names:
ra
Sa
(a) ______________ (b) ______________

ew
N
(c) ______________ (d) ______________

@
3. Discuss the opening ceremony and closing ceremony of Paralympic Games.
1. Briefly discuss Paralympic Games.
2. Briefly discuss about Deaflympics.
1. Write a note on Paralympic Games.
d
2. Write a detailed note on Deaflympics.
ite
3. Dr. Deepa Malik was the first Indian Female para athlete to win an Asian Games Medal in athletics
as well as the first female World Championship Medal. She is also India’s first female paralympic
m
medalist, she has won 23 international medals and 68 national and state level medals. She has
Li
been awarded Padma Shri, Arjuna Award and Rajiv Gandhi Khel Ratna Award.
A. In which one of the following event she won a silver medal at Paralympic Games in 2016
e
Summer Paralympics?
at
(a) Javelin Throw (b) Discus Throw (c) Shot Put (d) None of these
B. How many sports are there in Summer Paralympics which are sanctioned by International
iv
Paralympic Committee?
Pr
(a) 28 (b) 6 (c) 22 (d) 16
C. Who became the first female paralympic medalist of India?
a)
(a) Deepa Karmakar (b) Deepa Malik (c) Deepa Singh (d) Sakshi Malik
D. Who became the first Indian to clinch two gold medals at Rio Paralympics?
(a) Devendra Jhajharia
(c) Sundar Singh Gurjar di
(b) T. Maiyappan
(d) Sandeep Chaudhary
(In
E. Which one of the following is the motto of Paralypmpics?
(a) Mind, Body, Spirit (b) Spirit in motion
se
(c) Faster, Higher, Stronger (d) None of these
answers
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One Word Answer

1. 394 CE
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Fill inthe Blanks

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1. Rome 2. Los Angeles 3. ten 4. Paris

5. 22, 6 6. Eunice Kennedy Shriver 7. Chicago 8. 6
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State Tru or False

1. False 2. False
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1. (c) 1960 2. (a) Eunice Kennedy Shriver
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3. (c) Los Angeles 4. (c) 1989

5. (b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
6. (d) All of these 7. (b) Olympic Games 8. (c) 1968
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9. (d) All of the above 10. (b) In 1924 11. (c) Bonn
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12. (c) Rome 13. (b) 1976 14. (b) Deaflymnics

15. (c) Paris 16. (a) Eunice Kennedy Shriver
17. (c) (A) is true, but (R) is false. 18. (b) Deaflympics 19. (b) Paralympics

chapter
6
Test and Measurement in Sports
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Learning Objectives
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6.1 Fitness Test SAI Khelo India Fitness Test in school
6.1.1 Age group 5-8 years, classes 1-3: BMI, Flamingo Balance Test, Plate Tapping Test
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6.1.2 Age group 9-18 years, classes 4-12: BMI, 50 m Speed Test, 600 m Run/Walk Test,
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Sit & Reach Flexibility Test, Strength Test (Abdominal Partial Curl Up, Push-Ups for
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boys, Modified Push-Up for girls).
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6.2 Computing Basal Metabolic Rate (BMR)
a)
As a matter of fact, it is significant for individuals to set objectives which they want to
fulfil in a physical education and sports programme. It is also essential to determine
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whether or not the objectives have been achieved. For example, if you want to improve
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your cardiorespiratory fitness, you will have to participate in a fitness programme.
After a certain period, if you do not measure and evaluate your cardiorespiratory
fitness, you may remain in dark. Leonardo Da Vinci has rightly said, “If you are
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enamoured of practice without scientific ways, you are just like a pilot who goes into
a ship without rudder and compass and does not know his destination”.
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Tests and measurements in physical education are the instruments or devices

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for getting essential details regarding the needs, capacities, abilities and
attitudes of students or sportspersons. Tests are used to collect information
or data about a specific skill, strength, endurance, knowledge, behaviour,
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attitude, etc. In fact, test refers to any specific instrument, procedure or

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technique used by an administrator to elicit results from the person who takes
the test. There are various types of test such as Johnson Basketball Ability
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Test, aahPerd Youth Fitness Test, Kraus-Weber Test, Harvard Step Test,
Sit-and-Reach Test, etc. Measurements are related to physical measurements such
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as size, height, weight, vital capacity, achievements, etc. Indeed, measurement

refers to the process of administrating a test to obtain a quantitative data. It can
also be said that measurement aids the evaluation process in which various tools
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and techniques are used in the collection of data. Through tests and measurements,
the effects of teaching or coaching can be determined, the progress can be known and
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future plannings can be made.

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Test
A test is the presentation of a situation or a series of situations which bring out a
specific response or answer from the subject. The response or reaction is liable to be
measured quantitatively and qualitatively. A test may be subjective or objective in
the realm of an activity or an order or a question. The following definitions of test can
help us to understand the meaning of test.
A test is a procedure to check the quality, performance or reliability of something.
According to Webster’s Dictionary, “A test is a tool to evaluate the skill, knowledge,
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capacities or aptitudes of an individual or a group.”
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According to H M Barrow and Megee, “Test refers to any specific instrument,
procedure or technique used by an administrator to elicit a response from the test
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taker.”
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According to Barry L Johnson and Jack Nelson, “Test is the form of questioning
or measuring used to access retention of knowledge, capacity or ability of some
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endeavour.”
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In fact, a test is a specific tool, procedure or technique used to elicit a response from
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a sportsperson in order to gain information to be used as a basis for appraisal of
the quantity or quality of elements such as fitness, skill, knowledge and values. In
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physical education, testing is a very significant task for the purpose of good planning
of the programme. There are various tests in the field of physical education and sports
a)
such as Kraus Weber Test, Fitness gram, Rock Port One Mile Test, Miller Volleyball
Test, National Physical Efficiency Test, etc.
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Measurement
Measurement is the use of tests and techniques to collect information or data about a
specific skill or fitness level of an individual. For example, there are various tests, such
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as Miller Volleyball Test, Johnson Basketball Ability Test, AAHPERD Physical Test,
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Fitnessgram, etc. Measurement is a way of evaluation that records an individual’s

response in specific units of measurement such as speed in seconds, weight in pounds
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or kilograms, height in inches/metres, etc. The response may be measured in quality

or quantity.
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The following definitions can help us understand the meaning of measurement.

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According to H M Barrow, “Measurement refers to the process of administrating a

test to obtain quantitative data.”
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According to Barry L Johnson and Jack Nelson, “Measurement aids evaluation

process in which various tools and techniques are used in collection of data.”
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So, measurement is a process through which our level of performance, fitness level,
ability, knowledge, personality traits and skills are measured with the help of various
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standard tests.
6.1 Fitness test (SAI Khelo India Fitness Test in School)

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As a matter of fact, if we are healthy and physically fit, we can perform our duties
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and responsibilities effectively whether it is personal, social or official. Each one of

us can enjoy good physical fitness if one pays attention to it on regular basis towards
achieving set goals. Maintaining and improving physical fitness is an easy process to

practice. A individual can remain physically fit if he is keenly interested in enjoying
a meaningful life. Indeed, physical fitness is a necessity to enable us to perform and
carry out all our activities of life. The main purpose of this fitness test is to promote
“Fitness for All”. But before knowing about the various tests related to physical
fitness, it is essential to have clear-cut understanding about physical fitness.
Physical fitness is the capacity to meet the present and potential physical
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challenges of life with success.
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It is also called the ability to perform activities. In fact, each activity and sports
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require a specific set of skills and fitness level. That is why, fitness is usually divided
into specific fitness components, which can be tested and trained individually.
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Physical fitness is generally related to health related physical fitness and skill or
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performance related physical fitness.
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For the assessment of fitness of students, various tests are stated below:
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6.1.1. Battery of Tests for the Age Group 5-8 Years/Classes 1 to 3
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At primary level classes, i.e. 1 to 3, students should acquire various fundamental
movement skills leaving the learning of specific physical activities to later stages.
a)
The basic or fundamental skills provide building blocks for many physical activities,
such as playing games, dance and sports. The following are the abilities of students
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in classes 1–3, which are essential to be measured for controlling the body in different
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situations.
1. Body composition / BMI (/Weight/Height × Height)
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2. Flamingo Balance Test (Static Balance)

3. Coordination Test (Plate Tapping Test)
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Description of Tests
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For Body Composition, Body Mass Index test is used which is described below:
Body Mass Index
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The Body Mass Index is also known as Quetelet Index because it was invented by
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Adolphe Quetelet. In fact, it is a statistical measurement which compares an

individual’s weight and height. Although, it does not actually measure the percentage
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of body fat, yet it is a very useful tool to estimate a healthy body weight based on how
tall an individual is. Indeed, it is the most widely used tool to identify the weight
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problem. BMI is very easy to measure and evaluate. With the help of BMI one can
come to know whether one is underweight, normal weight, overweight or in the
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category of obesity. BMI can be defined as the individual’s body weight divided by
the square of his height.
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Calculation of BMI
BMI of any individual can be calculated with the help of the following formula:
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Body weight
Body Mass Index (BMI) = Height × Height
Here, the weight of an individual is measured in kilograms and the height of that
student is taken in metres.
Infrastructure/Equipment Required
Weighing scale/machine and stadiometre
Measurement of Height
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Wall
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Children should remove socks, shoes and jackets or any
heavy clothing. The floor surface should be hard. If such
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surface is not available, a hard wooden surface should be
kept under the base of height rule.
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Procedure to Height Measurement
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1. The child should be asked to stand with his/her back to
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the height rule or measuring surface. The feet should be
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together and flat on the floor. Arms at side and knees and
back should be straight. The back of the head, buttocks,
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calves, heels and shoulder blades should be touching the
measuring surface. The eyesight should be forward.
a)
2. After that, the head piece or head board or sliding part
Standing position during
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of the measuring rod is lowered gently so that the hair is
pressed flat. The head board should be horizontal to the
height measurement
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measuring tape or height rule.
3. Read the height to the nearest half a centimeter and record it. If the adult is
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taller than the measurer, the measurer should stand on a platform or foot stool
so that he/she can read the height rule properly.
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Measurement of Weight
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The scale should be placed on a hard floor surface. If such a

surface is not available, a hard wooden platform should be
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kept under the scale or weighing machine. Be sure that the

surface on which the scale is placed, should be horizontal. For
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balancing the beam, move both weights left to zero before each
use. If the scale does not balance at the midpoint, adjust the
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counter weight until it does.

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Procedure for Weight Measurement

1. The child should remove the jacket, coat, shoes, etc. It
means he should wear very light clothes.
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2. He should stand in the centre of the platform of the

weighing machine and the body weight should be equally Standing position on the
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distributed on both the feet. Standing on the side of the weighing scale/machine
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platform of the weighing machine may affect the measurement.

3. For balancing the beam, move the larger weight to the right until the indicator
arrow drops below the center. Move the larger weight back to the left side to

move the indicator arrow slightly above the midpoint. Then move the smaller
weight to the right until the indicator arrow balances at the midpoint. After that
read the measurement and record it to the nearest 0.1 kg.
Scoring
Height of students is recorded in cm and mm. Accurate height should recorded to
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the nearest 0.1 cm. The weight is recorded in kilogram (kg) and grams (gms). The
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accurate weight should be recorded to the nearest decimal fraction (for example,
20.1 kilograms).
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Flamingo Balance Test
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This test is used to measure the ability to check static
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balance successfully on a single leg. This single leg
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balance test measures the strength of the leg, pelvic and
trunk muscles.
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Non-slippery even surface, stopwatch. It can be
a)
performed by just standing on one leg on a thin line for 5
to 8 year-olds or a beam for 9 to 18 year-olds.
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Procedure: Stand on the line or beam (according to age).
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If you require, you can take the help of the instructor to keep balance in the starting
while balancing on the preferred leg, the free leg should be bent at the knee and the foot
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of this leg should be held close to your buttocks. Start the stopwatch as the instructor
lets go of the participant. Each time, whenever, the participant/student loses balance
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either by falling off the beam or letting go of the foot being held, pause the stopwatch.
Resume over the timing until the participant loses balance. Count the number of falls in
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60 seconds of balancing. If there are more than 15 falls in the first 30 seconds, the
test is terminated. For improving balance, the participants should practice one foot
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balance, walking on toes and heel-toe walking, walking on straight line and walking
on beam, etc.
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Scoring
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The total number of falls or loss of balance in 60 seconds is recorded. In case, there are
more than 15 falls in the first 30 seconds the test is terminated for the participant.
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Coordination Test (Plate Tapping Test)

The plate tapping test is used to measure the speed
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and coordination of limb movement.

Infrastructure/Equipment Required: Table
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(adjustable height), 2 grey discs 20 cm diameter,

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rectangle (30 × 20 cm), stopwatch.

Procedure: If possible, the height of the table
should be adjusted so that the participant (student)
is standing comfortably in front of the discs. The two grey discs are placed with their
centres 60 cm apart on the table.
The rectangle is placed at equal distance between both discs. The non-preferred hand
is placed on the rectangle. The participant moves the preferred hand back and forth
between the discs over the hand in the middle as quickly as possible. This action is
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repeated for 25 full cycles, (50 taps).
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Scoring
The time taken to complete 25 cycles is recored.
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6.1.2 Battery of tests for the Age Group 9 to 18 years/classes 4 to 12
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For classes 4 to 12, it is most significant for students to have overall physical fitness.
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The following components are to be considered in physical health and fitness profile:
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1. Body composition (BMI)
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2. Muscular strength and endurance:
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(a) Abdominal/core strength (Partial curl-up)
(b) Muscular endurance (Push-ups for boys), (Modified Push-ups for girls)
a)
3. 50 m Dash or 50 m Standing start
4. 600 m Run/walk
5. Sit and Reach Test (Flexibility Test)
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Description of Tests
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For Body Composition, Body Mass Index test is used which is described below:
Body Mass Index (BMI)
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The Body Mass Index is also known as Quetelet Index because it was invented by
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Adolphe Quetelet. In fact, it is a statistical measurement which compares an

individual’s weight and height. Although, it does not actually measure the percentage
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of body fat, yet it is a very useful tool to estimate a healthy body weight based on how
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tall an individual is. Indeed, it is the most widely used tool to identify the weight
problem. BMI is very easy to measure and evaluate. With the help of BMI one can
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come to know whether one is underweight, normal weight, overweight or in the

category of obesity. BMI can be defined as the individual’s body weight divided by
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the square of his height.

Calculation of BMI
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BMI of any individual can be calculated with the help of the following formula:
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Body weight
Body Mass Index (BMI) = Height × Height
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Here, the weight of an individual is measured in kilograms and the height of that
student is taken in metres.

Weighing scale/machine and stadiometre
Measurement of Height
Preparation: Children should remove socks, shoes and
jackets or any heavy clothing. The floor surface should
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be hard. If such surface is not available, a hard wooden
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surface should be kept under the base of height rule.
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Procedure to Height Measurement
1. The child should be asked to stand with his/her back
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to the height rule or measuring surface. The feet
should be together and flat on the floor. Arms at side
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and knees and back should be straight. The back
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of the head, buttocks, calves, heels and shoulder
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blades should be touching the measuring surface.
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The eyesight should be forward.
2. After that, the head piece or head board or sliding
part of the measuring rod is lowered gently so that
a)
Standing position during
the hair is pressed flat. The head board should be height measurement
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horizontal to the measuring tape or height rule.
3. Read the height to the nearest half a centimeter and record it. If the adult is
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taller than the measurer, the measurer should stand on a platform or foot stool
so that he/she can read the height rule properly.
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Measurement of Weight
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The scale should be placed on a hard floor surface. If such a

surface is not available, a hard wooden platform should be
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kept under the scale or weighing machine. Be sure that the

surface on which the scale is placed, should be horizontal. For
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balancing the beam, move both weights left to zero before each
use. If the scale does not balance at the midpoint, adjust the
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counter weight until it does.

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Procedure for Weight Measurement

1. The child should remove the jacket, coat, shoes, etc. It
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means he should wear very light clothes.

2. He should stand in the centre of the platform of the
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weighing machine and the body weight should be equally Standing position on the
distributed on both the feet. Standing on the side of weighing scale/machine
the platform of the weighing machine may affect the
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measurement.
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3. For balancing the beam, move the larger weight to the right until the indicator
arrow drops below the center. Move the larger weight back to the left side to
move the indicator arrow slightly above the midpoint. Then move the smaller
weight to the right until the indicator arrow balances at the midpoint. After that
read the measurement and record it to the nearest 0.1 kg.
Scoring: Height of students is recorded in cm and mm. Accurate height should
recorded to the nearest 0.1 cm. The weight is recorded in kilogram (kg) and grams
(gms). The accurate weight should be recorded to the nearest decimal fraction (for
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example, 20.1 kilograms).
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Muscular Strength and Endurance
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Abdominal/core strength (Partial curl-up)
Purpose: To test the strength and endurance of abdominal muscles. In fact, strong
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abdominal muscles are significant for maintaining good posture, hip alignment and
in preventing low back pain.
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Infrastructure/Equipment Required: A flat clean and cushioned surface, recording
sheet and pen.
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Procedure: First of all, the complete test procedure is explained to the subject. After
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that the subject lies in supine position on cushioned surface. The knees should be
flexed and feet should be 12 inches from the buttocks. Both the feet should be slightly
a)
apart. The arms are extended and are rested on thighs. The head should be in neutral
position. This is the starting position. Then, the subject curls up with a slow controlled
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movement, until his/her shoulders come off the cushioned surface or mat two inches
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then back down again. One complete curl-up is completed every three seconds. These
are continued until the subject feels unable to maintain the rhythm. There should not
be any pause in the up or down position. It should be a continuous process.
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Scoring: Record the total number of partial curl ups in 30 seconds. Curl up should
not be counted if the shoulders are not raised up by 2 inches.
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Muscular Endurance
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Push Ups (Boys)

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Purpose: To test or measure the upper body strength

and endurance.
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Infrastructure/Equipment Required: A floor mat

and a paper to record basic information such as age,
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gender and total number of push ups performed.

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Procedure: After proper warming up, ask the subject

to take position. In a push up position hands and toes Push Ups
should touch the mat/floor. Hands should be shoulder-
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width apart. The upper body and legs should be in a straight line. Elbows should
be fully extended keeping the back and the knees straight, the subject lowers the
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upper body so that elbows may bend to 90 degrees or chest may touch the mat/
floor, then returns back to the starting position with the arms extended. This is one
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repetition. The same action is repeated and the test continues until exhaustion or
until the subject can do more in rhythm. Scoring: Record the total number of push
ups performed correctly.
Modified Push Ups (Girls)
A modified version of the test is used for girls.
Purpose: To measure the upper body strength and
endurance.
Infrastructure/Equipment Required: A mat and paper
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to record the basic information such as age, gender and a
total number of push ups performed.
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Procedure: After proper warming up, the subject is asked
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to take starting position for modified push ups. In a modified
push up position, hands and knees should touch the mat/
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floor. Both the hands should be shoulder-width apart and
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elbows fully extended. The body from the knees, to the hips Modified Push ups for girls
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and to the shoulders should be in a straight line. While keeping this position, the
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subject should lower her upper body, so that elbows may bend to 90 degrees. Then the
subject returns back to the starting position. This is one repetition. The same action
a)
is repeated and the test continues until exhaustion or until she can do no more in
rhythm.
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Scoring: Record the total number of push ups performed correctly.
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50 m Dash or 50 m Standing Start
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Purpose: The purpose of this test is

to determine or measure speed and
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acceleration.
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Infrastructure/Equipment Required:
Measuring tape or marked track, 2
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stopwatches, flat and clean surface of

60 meters.
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Procedure: An area of 50 m is marked on

a track. Two parallel lines are drawn 50 m
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apart considering one as starting line. The 50 m dash

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subject takes the starting position behind the starting line. The starter commands,
“Are you ready?” and “Go”. The word ‘Go’ is accompanied by a downward sweep of
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the starter’s arm as a signal to the timer. Two subjects can run at the same time if
there are two stopwatches.
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Scoring: The score is recorded in seconds to the nearest 10th of a second.

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600 m Run/Walk
Purpose: To measure the cardiovascular
endurance.
Equipment Required: 600 m
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running area in 200 or 400 m track and
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stop watches.
Procedure: The subject takes the position
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of standing right behind the starting line.
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Track of 200 m or 400 m for 600 m run
At the signal of “Ready” and “Go” the
subject starts running 600-yard distance. During the course of running he may walk.
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In this test, many students can run at the same time.
Scoring: Time is recorded in minutes and seconds.
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Sit and Reach Test (Flexibility Test)
The sit-and-reach test was first propounded by Wells and Dillon in 1952. This test
a)
is widely used as a normal test to assess flexibility.
Purpose: The sit-and-reach test is a di
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significant test to measure the flexibility
of hip region including the lower back and
hamstring muscles. Generally, it is noted
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that owing to the lack of flexibility in this

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region, there is a greater risk of injury. It is

also entangled with lumbar lordosis and lower
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back pain.
Infrastructure/Equipment Required: Sit-
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and-reach box or a makeshift ruler and a box Sit-and-reach test

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may be used in which the zero mark can be

adjusted for each individual according to their sitting reach level because there is a
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variation of lengths of individual’s arms and legs.

Procedure: First of all, shoes and socks should be removed. Then sit down on the
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floor with legs stretched out straight ahead. The soles of the feet should be kept
flat against the box. Both the knees should be locked and pressed flat to the floor.
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An assistant may hold the knees down. Palms should be facing downwards. Hands
should be on the top of each other or side by side. The individual, whose flexibility
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is to be measured tries to extend his both hands forward along the measuring line
on the box as far as he can extend. His fingertips of both hands should remain equal
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and at the same level. He should not jerk or bounce to reach maximum distance. He
should hold the full reach position for two seconds and the score (distance) should be
recorded. Generally, in such test, warm-up is not allowed, however, the best results
can be attained after suitable warm-up. In case of a sliding ruler or a makeshift ruler,
the zero mark should be at the fingertips. If it is not available or simple marking is
there then zero mark should be 9 inches before the feet.
Scoring: The score is recorded to the nearest centimetre or half inch based on the
distance reached by the fingertips of both hands.
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6.2 computing basal metabolic rate (BMR)
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Every individual burns calories persistently throughout the day in order sustain
basic life functions, such as breathing, circulation, cell production and digestion and
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absorption of nutrients, etc. Basal metabolic Rate (BMR) and Resting Metabolic Rate
(RMR) are the terms usually used interchangeably. These terms are very similar,
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however, there is a slight difference between BMR and RMR. So, it is essential to
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understand the clear-cut meaning of these terms.
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(i) Basal Metabolic Rate. Basal metabolic rate is minimum number of calories
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a person need to sustain his basic life functions, should they rest for the entire
24 hours of a day. It is accurately measured in lab setting.
a)
(ii) Resting Metabolic Rate. Resting metabolic rate is an estimate of the number
of calories a person burns during a period of inactivity or rest. It is usually
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measured in the morning before you eat or exercise and after full night sound
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sleep.
How to Calculate Basal Metabolic Rate (BMR)
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If you want to maintain a healthy body weight

it will be very essential for you to calculate your
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Chemical Reaction
BMR. For this purpose, you may use a formula
designed by scientists or you can get it tested in
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a lab. As a matter of fact, no method is perfectly

accurate except a lab test, which can give you
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best estimate about BMR. However, lab testes

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are costly. So, most of the people use other

methods to determine the basal metabolic rate
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Food At rest
or the total number of calories they burn each
day. There are two equations to calculate the Basal Metabolic Rate
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BMR of a person. The first equation was created by Harris and Benedict (H &B) in
1918 and revised it in 1984 that is widely used today. The revised H & B equations
for male and female are given below:
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Men: 88.362 + (13.379 × weight in kg) + (4.739 × height in cm) – (5.677 × age in years)
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Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in
years)
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For example, a female is 38 years old. Her height is 167.6 cm and her body weight is
65.9 kg. Her BMR will be 1411 calories approximately if you compute these details
in equation.
The Mifflin–St. Jeor Equation
The Mifflin–St Jeor equation was created in 1990s. This equation provided an
alternative and more valid estimate than the revised Harris Benedict BMR equation.
The equations for male and female are given below:
Men: (9.99 × weight in kg) + (6.25 × height in cm) – (4.92 × age in years) + 5
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Women: (9.99 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
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Using the above stated example in this equation, the female’s BMR will be 1356
approximately.
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For example, if a 55 year old woman’s body weight is 59 kg and her height is 168 cm,
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her BMR will be 1204 calories per day with this equation.
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! ? !
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Exercises
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a)
1. Which one of the following fitness tests is used for the age group 5 to 8 year-old
students in SAI Khelo India Fitness Test in school?di
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(a) Flamingo Balance Test (b) Partial Curl-up
(c) Sit and Reach Test (d) All of the above
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2. 50 m dash helps in measuring:

(a) Speed (b) Leg strength (c) Abdominal strength (d) None of these
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3. Partial Curl-up Test is used to test:

(a) Leg strength and endurance (b) Agility and speed
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(c) Abdominal strength and endurance (d) Upper body strength and endurance
4. Sit and Reach Test is used to measure:
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(a) Flexibility of lower back and hamstring muscles

(b) Abdominal strength (c) Shoulder flexibility
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(d) All of the above

5. 600 m walk/Run Test is used to measure:
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(a) speed (b) endurance (c) strength (d) flexibility

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6. Abilities of students in classes 1 to 3, which need to be measured are:

(a) Body Composition (BMI) (b) Plate Tapping Test
(c) Flamingo Balance Test (d) All of the above
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7. In which year, Harris and Benedict (H & B) revised the equation to calculate BMR for male and
female?
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(a) 1964 (b) 1974 (c) 1984 (d) 1994

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1. Differentiate between Basal Metabolic Rate and Resting Metabolic Rate.

2. If a female is 38 years old, her height is 167.6 cm and her body weight is 65.9. Calculate her
BMR by using Harris & Benedict’s equation.

3. Write down the equations for calculating BMR for male and female given by the Mifflin–St Jeor.
1. Describe the procedure to measure height and weight for calculating body mass index.
2. Elaborate the Flamingo Balance Test in detail.
3. Describe the Plate Tapping Test for coordination in detail.
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4. Discuss about the computation of Basal Metabolic Rate with the help of an example.
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1. What do you mean by Basal Metabolic Rate? How will you calculate the BMR of a female?
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Discuss with the help of an example.
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2. Discuss any two tests for the assessment of fitness of students in the age group of 5 to 8 years
stated by SAI Khelo India Fitness Test in school.
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answers
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1. (a) Flamingo balance test 2. (a) Speed
a)
3. (c) Abdominal strength and endurance
4. (a) Flexibility of Lower back and hamstring muscles 5. (b) endurance
6. (d) All of the above 7. (c) 1984 di
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chapter
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8
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Biomechanics and Sports

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Learning Objectives
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8.2 Equilibrium–Dynamic and Static and Centre of Gravity and its Application in Sports
8.4 Projectile in Sports and Factors Affecting Projectile Trajectory
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8.2 Equilibrium – Dynamic and Static and Centre of Gravity and

its Application in Sports
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Equilibrium
When all the forces acting on the body are counter balanced by equal and opposite
forces, so that the sum of the forces equals zero, it is called the state of equilibrium.
It can also be said that equilibrium occurs when the resultant force acting on a point
is zero, i.e., the vector sum of all forces is zero. A state of equilibrium occurs when the
body’s centre of gravity is over its base of support and the line of gravity falls within
the base. The greater is the body surface in contact with the ground, the larger is the
base of support. Thus, sitting position has a larger base of support than a standing
position.
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Types of Equilibrium
There are two types of equilibrium, i.e., static equilibrium and dynamic equilibrium.
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1. Static Equilibrium. Static equilibrium is when the center of gravity is in a
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stable position, e.g., when one is sitting or performing a handstand in gymnastics.
2. Dynamic Equilibrium. Dynamic equilibrium is a state in which the center
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of gravity is in motion, e.g., when one is running or performing a cartwheel in
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gymnastics.
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Principles of Stability
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In sports and games, stability is usually referred to as balance. The body’s ability to
maintain stability or balance is governed by the following principles:
a)
1. The lower the center of gravity is to the base of support, the greater the
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stability. When performing any activity that requires stability, an individual
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should lower his center of gravity. For example, in running, an individual can
stop more efficiently and quickly if he bends his knees and places his feet in a
forward stride position. A wrestler takes semi-crouched position for maintaining
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stability. A shotputter also involves bending the knees to prevent fouling at the
time of follow through.
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Less base of support Line of C.O.G. at the edge of Low C.O.G. and line of C.O.G. in
base of support (least stable) the centre of base (more stable)
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Lower C.O.G. and large base High C.O.G. and less base of High C.O.G. and very small base
of support (more stable) support (less stable) (very less stability)

2. The nearer the center of gravity is to the center of the base of support,
the more stable the body. When the center of gravity extends beyond the
boundaries of the base of support, balance is lost. Keeping the body’s weight
centered over the base of support helps in maintaining stability. Some activities
such as walking on a balance beam require a small base of support. It is very
easy to lose one’s balance in such types of activities. When balance is lost while
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performing on the beam, the arm or legs on the opposite sides from which the
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gymnast is leaning is raised to shift the center of gravity back towards the base
of support.
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3. Stability can be increased by widening the base of support. Widening the
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base of support helps in achieving greater stability. For example, while standing,
spreading the feet in the direction of movement adds stability. For activities
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where a stance is required, using both hands and feet creates the widest base.
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Centre of Gravity
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All individuals and objects have a centre of gravity which can shift depending on the
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position or movement of the individual or object.
“A centre of gravity is an imaginary point (within or outside the body or object) around
a)
which the body or object is balanced.”
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In human body, the centre of weight is known as the centre of gravity. In other
(In
words, it can be said that the centre of gravity is the point at which all of the body’s
mass seems to be located and the point about which an object would balance. The
centre of gravity is persistently changing during movements. It can be either within or
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outside the body depending on the shape of the body. It always shifts in the direction
of movement. When an individual stands erect with his hands at the sides, the centre
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of gravity is located at the level of the hips. The knowledge of centre of gravity is
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very significant for sportspersons to better their skills. For example, the basketball
player during a jump ball swings both arms forward and upward to assist in gaining
height. Once in the air, the player allows one arm to drop to his side and tries to get
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maximum reach with the other arm.

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8.4 Projectile in sports and Factors Affecting Projectile

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Trajectory
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Projectile
An object thrown into the space either horizontally or an acute angle under the
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action of gravity is called a projectile. There are two forces which act on a projectile—
gravitational force and air resistance. Air resistance of an object varies greatly and it
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depends on the object’s particular shape and the atmospheric conditions in which the
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object is released or projected. The path followed by a projectile is called trajectory

or parabola. In the field of games and sports there are many examples of projectile
such as a bullet fired from a rifle or pistol in shooting, the arrow in archery, putting
the shot, throwing a hammer, discus and javelin in athletics and long jumper while
performing jump, etc. The description of various examples of projectile motion in
sports is given below:
Football kicked in a game: When football is kicked in a game of soccer, it travels
a certain distance in the air and it falls at an angle to the ground. This is an example
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of projectile motion.
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Javelin throw: In javelin throw, a javelin is thrown to the maximum distance. In
javelin throw, a thrower runs a short distance to get some amount of momentum and
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then throws the javelin. The javelin travels a certain distance and then falls down
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following a parabolic path. The angle of the throw is very crucial as it determines the
distance travelled by the javelin. Wind factors like wind speed and the direction of
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the wind are also crucial as they may affect the motion of the projectile.
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Long Jump: In long jump, jumper has to jump to gain maximum distance. In order
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to increase the distance, the angle of the jump is very crucial. A maximum distance
Pr
can be covered by a long jumper if he takes jump at all angle of 45°.
Factors Affecting Projectile Trajectory
a)
There are following factors that affect projectile trajectory or on an object’s (an athlete,
a hammer, a shot, a javelin or a ball) flight: di
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1. Angle of projection. Any object when
projected at different angles, as shown in
the following figure, covers different
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distances. When it is projected or

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released at the angle of 30°, making a

parabolic path, it covers less distance,
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i.e., AB. When it is projected at the

angle of 60°, it covers a distance, i.e.,
AC and when it is released at the
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angle of 45°, making a parabolic path

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it covers the maximum distance, i.e.,

AD. Here, it is supposed that the initial
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velocity in all the cases is same. So, the

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distance covered by an object (implement

such as shot, hammer or javelin, The parabolic path of an object
etc.) depends on the angle of release at different angles
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of projectile. Scientifically, it can be said that the angle of 45°

is the best angle for achieving maximum distance. If an object is projected at
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the angle of 90°, it does not cover any distance but falls on the same spot from
where it is projected.
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2. Projection height relevant to the landing surface. If the height of the

projection and the landing surface is equal then release the object at the angle

of 45°. If the level of the landing surface is more than the height of projection,
increase the angle of projection, means above than 45°. If the level of landing
surface is less than the height of projection, decrease the angle of projection,
means less than 45°. So, the horizontal distance of an object depends on the
relevancy of projection height and landing surface. For example, a golfer hitting
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a ball off the top of the hill would hit it farther than a golfer at the bottom of
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the hill. The ball will stay in the air longer so will have a greater chance to gain
distance. In javelin, to gain more distance, throwers hold the javelin up higher
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to create a greater height of release.
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3. Initial velocity. The distance covered by an
object depends on the initial velocity of the
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projectile. If the initial velocity is more, the object
covers maximum distance. On the other hand,
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if initial velocity is less, the object covers less
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distance.
4. Gravity. It is the force of attraction exerted
a)
by the earth towards its centre on a body or an
object. The greater the weight of an object, the di
(In
greater the influence of gravity upon it. Gravity Initial velocity of a Projectile
affects a projectile as it decreases the height of projectile that can be obtained
. The force of gravity acts on the object to stop its upward movement and pulls
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it back to earth, limiting vertical component of the projectile.

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Action of gravity
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5. Air resistance. When a projectile moves through the air, it is slowed down
by air resistance. Air resistance decreases the horizontal component of a
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projectile. The effect of air resistance is very small, but it needs to be taken into
consideration if you want to increase the horizontal component of a projectile.
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There are following factors which are related to the amount of air resistance
acting on a projectile:
(i) Surface of the object. The amount of the air resistance depend on the
surface of the object. If the surface of the object (football, cricket ball,
basketball, etc.) is rough, the air resistance will definitely be greater.
(ii) Surface to volume ratio. The larger the surface to volume ratio, the
more air resistance will affect the object. For example, a badminton
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shuttle will have much more air resistance, than a golf ball because of
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the holes in it.
(iii) Mass. Air resistance depends on the mass of the object. If the mass of the
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object is smaller there will be more air resistance. For example, a feather
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in comparison to a stone.
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(iv) Speed. If speed of an object increases, the air resistance also increases.
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This occurs due to friction. For example, a space shuttle.
6. Spin. The spin also affects the flight of an object. In fact, the amount and
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direction of spin acting on a projectile directly affects the distance covered or
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travelled by a projectile. The main reason behind this fact is the air pressure
acting on the ball. For example, in a tennis shot, top spin gives a poorer distance
a)
in comparison to back spin. As a matter of fact, a top spin shot creates a region
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of high pressure on the top of the ball and low pressure under the ball. Air
moves from high to low pressure and as a result the ball dips suddenly and the
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less distance is covered or travelled. In back spin shot, a region of high pressure
is created under the ball and low pressure above the ball. The air moves from
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high to low pressure and consequently the ball stays up for a longer time and
thus increases the distance to be covered by the ball.
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Exercises
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1. Which one of the following is not an examples of dynamic equilibrium?
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(a) performing a cart wheel (b) performing handstand in gymnastics

(c) running on skates (d) jumps on trampoline
2. Which one of the following factors does not affect the projectile trajectory?
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(a) Angle projection (b) Initial velocity
(c) Gravity (d) Friction
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1. Discuss the types of equilibrium.

2. What do you mean by centre of gravity?
3. What is projectile? Explain any one example of projectile motion in sports.

1. Elaborate any three factors which affect projectile trajectory in sports.
2. What is Equilibrium? Discuss its types.
1. What is Equilibrium? Discuss the principles of stability in detail.
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2. Discuss the factors affecting projectile trajectory in the field of sports.
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answers
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1. (b) performing a handstand in gymnastics 2. (d) Friction
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chapter
9
a)
Psychology and Sports di
(In
Learning Objectives
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9.3 Psychological Attributes in Sports—Self-esteem, Mental Imagery, Self Talk, Goal Setting
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9.3 Psychological Attributes in Sports—Self-Esteem, Mental

Imagery, Self-Talk, Goal Setting
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Do you know what makes some sportspersons get success at everything they do
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while others do hard training but fail to achieve their goals. What is that separates
champions from the rest of the athletes in the field of sports.
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Most of the athletes/sports persons spend a lot of time on training on their physical
abilities such as their strength speed, power, endurance and flexibility but even then
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they are not sure to achieve top most performance. As a matter of fact, the sports
performance of an athlete or a player does not depend only on physiological factors,
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but psychological factors or psychological attributes/qualities also help to improve the

sports performance. The psychological attributes like self-esteem, mental imagery,
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self-talk, goal setting, optimistic attitude and anxiety management, etc., play a very
significant role in improving the sports performance. The description of the above
mentioned psychological attributes is given below:
Self-esteem. Self-esteem is how you tivation
value and respect your self as a person. It Mo
is the real opinion that you have of yourself.
It means confidence in one’s own abilities
or capabilities. In fact, self-esteem refers
to the values, beliefs and attitudes that
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an individual holds about one self. Self-
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esteem encompass belief and emotions such
as triumph, despair, pride and shame. In
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fact, self-esteem is the positive or negative
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evaluations of the self as in how we feel about
it. Self esteem is one of the most significant
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factors that affects the sports performance.
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Self esteem—key to success
It plays a very vital role in attaining success
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in the field of games and sports. Self-esteem is the most significant factor that
differentiates successful athletes from unsuccessful athletes in terms of their sports
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performance.
Indeed, high self-esteem is a major factor for accomplishment of success in sports.
a)
Athletes with high self-esteem take risks more courageously. They do not set too high,
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demands on themselves and highly value themselves. They are able to deal better
with failure as compared to the athletes with low self-esteem. They also have low
(In
anxiety. They have better mental and physical health. Such sportspersons are more
resistant to stress and tension and more confident. They are able to focus on a task
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and show better performance in sports competitions. If an athlete has low self esteem
then he will be too worried about his performance and as a result of anxiety, he will
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not be able to show good performance.

Mental Imagery. Mental imagery involves
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the athlete imagining himself in an

environment performing specific activity
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using his senses (sight, hear, feel & smell).

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It can be defined as pictures in the mind or

a visual representation in the absence of
environmental input. In fact, it is a multi-
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sensory process that draws on the senses to

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create a vivid mental image of a particular

process. It is essentially the process of
creating and recreating an experience in the
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Mental Imagery
mind’s eye, which means it can be practiced
anytime and anywhere. As a matter of fact, mental imagery is the most effective
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mental tool. It can have an extraordinary impact on the sports performance of an

athlete. All the top most players/athletes use mental imagery because it improves
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sports performance more than practice alone. Imagery is not only a mental experience
that occurs in your head but it also impacts you in every way, i.e., psychologically,
emotionally, physically, technically and tactically. All the successful athletes prepare

themselves for competition by imagining themselves performing well in performing
competition. They create and use mental images that are detailed, specific and
realistic. They also use imagery during competition to prepare for action and recover
from errors and poor performances. Imagery not only helps athletes to regulate
the anxiety they experience during competitions, but also helps athletes to remain
confident, focused and mentally tough. Imagery also helps athletes to build on their
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strength and helps to eliminate their weariness.
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It also helps athletes to maintain a vision of what they would like to accomplish in
their sports. It also helps them in setting their daily goals as well as to stay motivated
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during hard training sessions.
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Self-talk. Self-talk is the way you talk to
yourself on your inner voice. It is a mental
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dialogue. It is influenced by sub-conscious
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mind, and it reveals your thoughts, beliefs,
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questions and ideas. It is the process of which
Pr
an athlete may guide himself to accomplish a
goal. The way you talk to yourself can really
impact your confidence. Self-talk can be both
a)
negative self-talk and positive self-talk. It can be Self talk
encouraging and it can be distressing. Actually, di
your self- talk depends on your personality. If you are an optimist, your self-talk may
(In
be more hopeful and positive. Positive thinking and optimism can be effective stress
management tools. Research studies have shown that self-talk can help athletes in
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improving performance. It may help them with endurance or to power through a set
of heavy weights.
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Self-talk only requires a limited number of keywords to get an athlete focusing

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on what needs to be done to ensure success. For example, in hitting a tennis ball, one
might say ‘bounce’ as it bounces and ‘hit’ as the racket makes the contact with the
ball. Even Mohammed Ali, the world famous boxer of USA, used to apply self-talk.
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He used to repeat “I am the greatest”.

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There may be various phrases such as “I am running better than earlier”. A

basketball player may say, “I have made this shot before and it is doable or the runner
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in the last lap of the 5000 m race says, I am in great shape”, finish strong”, “never
give up.” A runner who is passed by another runner should not get discouraged, rather
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he should use the phrase, “I can catch them”. I have done this before”. Such phrases
can be used over and over either during or leading up to your specific task. In this
way, self-talk can produce significant improvements in performance. It can be a game
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changer. Self-talk can do wonders by replacing all of your fear with courage.
Goal Setting. Goal setting is the very first step to turning the impossible into
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possible. In fact, it is considered the most significant part in the process of achieving
success. Champions have a clear-cut vision of their goals. They do every thing to
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turn their vision into a reality. Goal helps to keep athletes/sportspersons on target.
These goals provide further motivation. To achieve, previous goals also improves self-
confidence. Highly successful athletes, therefore set realistic and achievable goals.
Research studies suggest that goals (Smart goals) should be specific, measurable,
difficult but attainable, time-based, written down and a combination of short and
long term goals. As a matter of fact, if you do not set a goal, you can not achieve apex
positions in your life. They should set the goals according to their capabilities and
capacities. To keep them on the track with their long term goals, sports persons should
also set the appropriate medium term as well as short term goals. If a sportsperson
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wants to get position at international level, he should also set medium term goal, he
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should also set short term goals for getting position at Asian games and National
games, respectively. Goals should be monitored on a regular basis. Each long-term
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goals should also have a series of short term goals. Athletes/sportsperson can set
various types of goals. These goals can be based upon pure outcome, “Should I want
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to win a particular race or beat a particular opponent”, etc. Outcome goals are
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usually not under your control and can be the main source of pressure or stress. So,
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consequently, it is usually better to set process and performance goals. Process goals
are about mastering specific fundamental skills such passing or dribbling in football
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and basketball, respectively, taking turns in swimming or shooting in basketball or
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netball. If you expertise yourself in such skills you are likely to improve the chances
of achieving your desired outcome, i.e., winning performance goals are related to
performance. For examples, finishing a race in a certain time, jumping at a certain
a)
height or completing a specific amount of repetitions. Combining process goals with
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performance goals allows you to monitor your progress against yourself and allows you
to evaluate your progress efficiently. You should also keep in mind various questions
(In
while setting your goals such as what would you be achieving in the time to come?
When do you want to see becoming successful?
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Conclusion: Athletes/sportsperson always train their physical abilities like strength,

speed, endurance, flexibility, etc., strenuously as well as techniques and tactics for
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enhancing their sports performance but further progress in the field seems to be at
the point of saturation, whereas, psychological factors/attributes/ qualities in sports
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like self-esteem, self-talk mental imagery, goal setting, optimistic attitude and
anxiety management, etc., still play major role in the enhancement of sportspersons’
performance in the field of sports.
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Exercises
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1. Which one of the following psychological attributes is related to the value and respect
of yourself as a person?
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(a) Self-talk (b) Self-esteem (c) Mental imagery (d) Goal setting
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2. Which one of the following psychological attributes is called the very first step to turning the
impossible into possible?
(a) self-esteem (b) self-talk
(c) Mental imagery (d) Goal setting
1. What is goal setting?
2. Differentiate between outcome goals and performance goals.
1. Discuss, in detail, self-talk’ as a psychological attribute in sports.
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1. Discuss any two psychological attributes which play a significant role in improving sports
performance of athletes.
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answers
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1. (b) self-esteem 2. (d) Goal setting
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chapter
10
a)
Training in Sports di
(In
Learning Objectives
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10.1 Concept of Talent Identification and Talent Development in Sports

10.2 Introduction to Sports Training Cycle–Macro, Meso and Micro Cycles
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10.4 Method to Develop Coordinative Abilities

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10.1 Concept of Talent Identification and talent Development

in sports
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Talent identification and talent development have very significant roles in sports
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performance especially in the last twenty

years. That is why, identifying and developing
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talented athletes to their fullest potential is

the main concern of sports scientists and sports
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coaches. Before knowing the concept of talent

identification and talent development, it is
essential to know about “talent”. In fact, in the
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field of sports, ‘talent’ is defined as the presence

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or absence of particular skills or qualities

identified at earlier time points that correlate to
or predict expert future performance.
Concept of Talent
Talent Identification. Talent identification can be defined as that process by
which children are encouraged and motivated to participate in sports at which they
are most likely to get success in future. They are tested on the basis of selected
parameters. These parameters are designed to predict their performance capacity. In
this process, their current level of fitness and maturity is taken into consideration.
Talent identification in the first step in the progression from beginner to successful
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international athlete. Indeed, talent identification is the search for young athletes
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with the potential to become elite athletes. In other words, Talent Identification is
to recognise the current participants, who are already playing the sports of their
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choice, with the potential to become elite performers. Their performance is predicted
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over various periods of time by measuring physical, physiological, psychological and
sociological attributes. The main components of talent identification are physical
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characteristics such as size, strength, and maturation . Physiological characteristics
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are speed, agility and other components of fitness. Technical skills comprise of
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dribbling, passing control and shooting along with defensive skills, psychological
attributes such as self-esteem, goal setting, self-talk, mental imagery and positive
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attitude are also taken into consideration.
Talent Development: Talent development provides suitable learning environment
a)
so that their talent can be realized. It is the first step in the progression from the
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beginner to successful international athlete. This phase provides such a learning
environment which converts young athletes into sporting stars of the future. Talent
(In
development is the next significant phase in the achievement of sporting success..
Talent Identification and Talent Development
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Process: Talent identification and talent development

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involve the following steps in the pursuit of sporting

excellence: Talent
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(i) Talent Detection. The searching of potential Selection

athletes or sportspersons who are not currently Talent
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participating in the sports in question. It Development

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aims to encourage and motivate children to

Talent Identification
choose one or more sports according to their
personality traits.
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Talent Detection
(ii) Talent Identification. The recognizing of
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participants with potential at an earlier age to become elite performers in the

future.
(iii) Talent Development: Provides athletes with a suitable learning environment
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to accelerate or realize their potential.

(iv) Talent Selection:. It is the ongoing process of identifying individuals at various
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stages of development who demonstrate pre-requisite level of performance. It

largely involves the traditional approach to talent identification and talent
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development.
The sporting talent can be groomed well with the help of the above mentioned steps.

10.2 introduction to sports training cycle–macro, meso and
micro cycles
The main aim of sports training is to win in competitions. The sportsperson should
give his/her best performance in the main competition, i.e., at a particular time. In
order to achieve this, the training should be based on periodisation.
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Periodisation is the systematic planning of sports training. Periodisation is the process
of dividing a long term plan of training composed of 2 to 4 year cycles, however, it
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may be more than that. Coaches prepare their athletes for an optimum performance
improvement through periodisation. Periodisation of training cycles was originated
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in USSR in 1960s. In periodisation, the whole training cycle is divided into three
periods, i.e., preparatory period (1 to 6 months), competition period ( 7 to 11 months)
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and transitional period (12th month).
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In periodisation process, the annual training plan is divided into specific time
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blocks or periods, where each period has a particular goal and provides your body
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with different types of stress.
Periodisation also helps you to develop different physiological abilities during various
a)
phases of training. To develop an effective training programme, it important to
understand the foundation of periodisation. The foundation of periodisation consists
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of three training cycles: Macrocycle, Mesocycle and Microcycle.
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Preparation Component Content
and it duration
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Multiyear preparation Long term systematic training composed of 2 to 4 years

(Years) (may be more than that).
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Macrocycle (months) Large size training cycle (annual cycle). It includes

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preparatory, competition and transitional periods.

Mesocycle (weeks) Medium size training cycle consists of a number of
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microcycles.
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Microcycle (days) Small size training cycle consists of a number of days.

Workout (hour/minutes) A single training session for few hours or minutes.
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Macrocycle. A macrocycle is an annual plan of training. It is the longest of the three

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cycles. There are three phases in macrocycle: preparation period, competition period
and transitional period. Macrocycle includes all 52 weeks of annual plan, which
provides a bird’s eye view of the whole year training. For example, if you want top
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performance for a national championship event, one year from now, you can mark
that date on your calendar and work backward to create a programme that allows
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you to peak at that time. The length of a macrocycle depends on the sportsperson.
An Olympic athlete may have a 4-year macrocycle, also called an Olympic cycle. The
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purpose of a macrocycle is to establish a long term goal and use the other cycles to
work towards it. Within a macrocycle, you may have phases (and a phase can be made
up of one, two of multiple mesocycles).
Mesocycle. A mesocycles is a single training within your macrocycle. A mesocycle
usually range from 2 to 6 weeks, but it can be shorter or longer. A single mesocycle
usually focuses on one training quality (i.e., strength, hypertrophy or endurance).
There are longer mesocycles during preparatory phase and shorter during the
competitive phase. The more important is the component of fitness, the longer an
athlete may spend on it. The mesocycles are broken down into microcycles..
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In mesocycle, training should be formulated to develop one or two factors and to
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maintain the other factors. In the following mesocycles, some other factors should
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be stressed while maintaining the others including those which have been already
developed in the previous mesocycles.
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Microcycle. A microcycles is the shortest training cycle. It is usually of one week
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long. A microcycle provides the information an athlete needs to complete his training
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for that week. Microcycles may be similar from week to week. For example, a weight
training microcycle may have the same exercises, however, the weight lifted may
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increase during different cycles. Microcycles may also be different from week to week,
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for example, a running programme may have different intensity, duration and training
method guidelines. A microcycle should be formulated very carefully as the success of
a)
the training cycle depends on it. In different periods of training, the microcycle is to
be formulated differently. In addition to this, the training state of the sportsman and
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the nature of sports also have to be considered. Therefore, it is very difficult to have a
(In
generally valid model for the formulation of a microcycle. The macrocycle immediately
before the important or main competition should be formulated in such a way that the
sportsperson recovers completely on the day of competition. It is suggested that the
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optimum load should be given 2 to 3 days before the competition and after that active
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rest of 2 to 3 days should be given before the competition.

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10.4 Method to Develop Coordinative Abilities

There are following methods to develop coordinative abilities.
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1. Regular Physical Exercises. Regular physical exercises help in improving

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coordinative abilities because different types of physical exercises involve

different coordinative abilities such as rhythm ability, balance ability, coupling
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ability and adaptation ability.

2. Movements should be done correctly. Movements should be done correctly.
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When we do various exercises, we usually make different movements.,

These movements should be executed correctly and consciously with proper
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concentration. It enables the sportspersons to control and regulate their

movements.
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3. Degree of Difficulty. To develop coordinative abilities the degree of difficulty of

physical exercises should be increased systematically. There are various methods
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to increase the degree of difficulty correctly such as variation in movement

execution, change in the external condition, practice against time, practice under
fatigue, etc.

4. Suitable General and Specific Exercises. Different types of general exercises
should be involved in training programme to improve general coordinative
abilities, whereas specific exercises should be done to improve specific
coordinative abilities.
5. Variation in Exercises. Limited number of physical exercises do not give
the desired results because each set of exercises have effect for limited period
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of time. Therefore, exercises should be changed frequently to improve various
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coordinative abilities.
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6. Modification in Exercises. We should always try our best to modify the
exercises by keeping in view to develop different coordinative abilities. This type
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of modification in essential for faster and effective improvement of coordinative
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abilities.
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Exercises
a)
Choose the correct answer. di
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1. Which one of the following training cycles is the shortest?
(a) Macrocycle (b) Microcycle (c) Mesocycle (d) Ergocycle
2. Which one of the following cycles usually range from 2 to 6 weeks?
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(a) Mesocycle (b) Macrocycle (c) Microcycle (d) None of these

3. Which one of the following is included under the stages of talent identification process?
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(a) Talent detection (b) Talent development

(c) Total selection (d) All of the above
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1. Differentiate between talent detection and talent identification.
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2. Differentiate between talent development and talent selection.

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3. What do you man by macrocycle?

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1. Discuss the process of talent identification and talent development.

2. Explain macrocycle, mesocycle and microcycle in brief.
Sa

1. Elucidate talent identification and talent development in detail.
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2. What is periodisation? Discuss the macro, meso and microcycles in detail.

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answers
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1. (b) Microcycle 2. (a) Mesocycle 3. (d) All of the above
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visit our blog: beingcreativewithnshmarketing.blogspot.com

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Suggested under parental/teacher guidance
Code
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Strictly according to the latest syllabus prescribed by the

Central Board of Secondary Education, New Delhi

DAV College, Cheeka (Kaithal)

New Saraswati House (India) Private Limited

growth & Development

Test. Computing Basal Metabolic Rate (BMR)

of Gravity and its application in sports, Projectile

Unit 10: Concept of Talent Identification and

Method to Develop—Coordinative Ability

9. Psychology and Sports............................................................................................ 79

This material is designed to be used as a supplementary with

vajarasana, Paschimottanasana, Ardha-Mastendrasana, Mandukasana,

• Asthma: Procedure, Benefits & Contraindications for Tadasana,

Ushtrasana, Vakrasana, Kapalbhati, Gomukhasana Matsyaasana, Anuloma-

• Hypertension: Procedure, Benefits & Contraindications for Tadasana,

Gomukhasana, UttanMandukasana, Vakrasana, Bhujangasana, Makarasana,

• Organizations promoting Disability Sports (Special Olympics; Paralympics;

• Advantages of Physical Activities for children with special needs.

• Concept of balance diet and nutrition

Unit VIII Biomechanics & Sports

• Equilibrium–Dynamic & Static and Centre of Gravity and its application in

• Friction & Sports

Unit IX Psychology & Sports

• Psychological Attributes in Sports – Self Esteem, Mental Imagery, Self Talk,

• Concept of Talent Identification and Talent Development in Sports

• Types & Method to Develop – Strength, Endurance and Speed

Equipment. Also mention its Rules, Terminologies & Skills.

1. According to Mc Farland, “Management is the process by which mangers

create, direct, maintain and operate purposive organizations through systematic,

2. According to George R. Terry, “Management is a process as planning,

objectives of the use of people and resources.”

coordination of resources, technologies, processes, personal and situational

1.1 functions of sports events management (planning,

organising, staffing, directing & controlling)

Various experts have classified functions of management:

Coordination, Reporting and Budgeting are the main functions of management”.

i.e., Planning, Organizing. Actuating and Controlling.”

to evaluate methods and strategies to determine how we will go ahead towards

reduced up to a large extent. As a matter of fact, planning is helpful in avoiding

2. Organising: Organising is a process of bringing physical, financial, human

of organizational goals. In the process of organising, we should determine the

classification of grouping of activities and assignment of duties.

of jobs in sports management, should be selected. If the organisation related to

8 Saraswati Health and Physical Education–XII

Objective Type/Multiple Choice Questions (Carrying 1 Mark)

Choose the correct answer.

(a) Planning (b) Running (c) Controlling (d) Organising

(a) Directing (b) Planning (c) Controlling (d) Staffing

(a) Controlling (b) Planning (c) Directing (d) Organizing

1. Discuss planning as the main function of sports event management.

3.3 Asthma: Procedure, Benefits and contraindications for Tadasana, Urdhwa

Vakrasana, Kapalbhati, Gomukhasana, Matsyasana, Anulam-Vilom

Uttanapadasana, Ardha Halasana, Sarala Matyasana, Gomukhasana, Uttan

Indeed, it is an astonishing fact that a yogic tradition,

become a popular way of life. Presently, people consider

as well as a positive lifestyle. In fact, the power of yoga

matter of fact, yoga helps in improving our flexibility,

and finally contributes to a healthier lifestyle on the

if an individual is obese. According to the first method, just by observing, it can be

everywhere. According to the second method, if an individual’s body weight is more in

1. It is helpful in developing physical and mental balance.

5. It improves body posture.