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S.No. Contents Page No.
01. Unit - I Management of Sporting Events 05
02. Unit - II Children & Women in Sports 25
03. Unit - III Yoga as Preventive Measure for Lifestyle Disease 43
04. Unit - IV Physical Education & Sports for CWSN 55
05. Unit - V Sports & Nutrition 69
06. Unit - VI Test & Measurement in Sports 85
07. Unit - VII Physiology & Injuries in Sports 97
08. Unit - VIII Biomechanics & Sports 107
09. Unit - IX Psychology & Sports 117
10. Unit - X Training in Sports 131
11. Answer Key 146
12. CBSE Sample Paper (2023-24) 149

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CBSE
CENTRAL BOARD OF SECONDARY EDUCATION

CBSE CLASS 12 PHYSICAL EDUCATION SYLLABUS 2023-24
Theory Max. Marks : 70
Unit I Management of Sporting Events

Functions of Sports Events Management (Planning, Organising, Staffing, Directing &
Controlling)
Various Committees & their Responsibilities (pre; during & post)
Fixtures and their Procedures – Knock-Out (Bye & Seeding) & League (Staircase, Cyclic,
Tabular method) and Combination tournaments.
Intramural and Extramural – Meaning, Objectives and its Significance
Community sports program (Sports Day, Health Run, Run for Fun, Run for Specific Cause &
Run for Unity)
Unit II Children & Women in Sports
Exercise guidelines of WHO for different age groups
Common postural deformities-knock knees, flat foot, round shoulders, Lordosis, Kyphosis,
Scoliosis and bow legs and their respective corrective measures.
Women participation in Sports – Physical, Psychological and Social benefits
Special consideration (menarche and menstrual dysfunction)
Female athlete triad (osteoporosis, amenorrhea, eating disorders)
Unit III Yoga as Preventive Measure for Lifestyle Disease
Obesity: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana,
Pavanmuktasana, Matsayasana, Halasana, Pachimottansana, Ardha – Matsyendrasana,
Dhanurasana, Ushtrasana, Suryabedhan pranayama.
Diabetes: Procedure, Benefits & Contraindications for Katichakrasana, Pavanmuktasana,
Bhujangasana, Shalabhasana, Dhanurasana, Supta-vajarasana, Paschimottanasana, Ardha-
Mastendrasana, Mandukasana, Gomukasana, Yogmudra, Ushtrasana, Kapalabhati.
Asthma: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana,
UttanMandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati,
Gomukhasana Matsyaasana, Anuloma-Viloma.
node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\01_Unit-1 Management of Sporting Events.doc
Hypertension: Procedure, Benefits & Contraindications for Tadasana, Katichakransan,

Uttanpadasana, Ardha Halasana, Sarala Matyasana, Gomukhasana, UttanMandukasana,
Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi-shodhanapranayam, Sitlipranayam.
Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan,
Urdhawahastootansana, Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala Maysyendrsana,
Bhujangasana, Gomukhasana, Bhadrasana, Makarasana, Nadi-Shodhana pranayama.
Unit IV Physical Education & Sports for CWSN (Children with Special Needs - Divyang)
Organizations promoting Disability Sports (Special Olympics; Paralympics; Deaflympics);
Concept of Classification and Divisioning in Sports;
Concept of Inclusion in sports, its need, and Implementation;
Advantages of Physical Activities for children with special needs;
Strategies to make Physical Activities assessable for children with special needs
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Unit V Sports & Nutrition
Concept of Balanced Diet and Nutrition
Macro and Micro Nutrients: Food sources and functions
Nutritive and Non- Nutritive Components of Diet
Eating for Weight control – A Healthy Weight, The Pitfalls of Dieting, Food Intolerance and
Food Myths
Importance of Diet in Sports-Pre, During and Post competition Requirements
Unit VI Test & Measurement in Sports
Fitness Test – SAI Khelo India Fitness Test in school:
Age group 5-8 yrs/ class 1-3: BMI, Flamingo Balance Test, Plate Tapping Test
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 for boys, Modified
Push-Ups for girls).
Measurement of Cardio-Vascular Fitness – Harvard Step Test – Duration of the Exercise in
Seconds x100/5.5 X Pulse count of 1-1.5 Min after Exercise;
Computing Basal Metabolic Rate (BMR)
Rikli & Jones - Senior Citizen Fitness Test
Chair Stand Test for lower body strength
Arm Curl Test for upper body strength
Chair Sit & Reach Test for lower body flexibility
Back Scratch Test for upper body flexibility
Eight Foot Up & Go Test for agility
Six Minute Walk Test for Aerobic Endurance
Johnsen – Methney Test of Motor Educability (Front Roll, Roll, Jumping Half-Turn, Jumping
full-turn)
Unit VII Physiology & Injuries in Sports
Physiological factors determining components of physical fitness
Effect of exercise on Muscular System
Effect of exercise on Cardio-Respiratory System

Physiological changes due to ageing
Sports injuries: Classification (Soft Tissue Injuries -Abrasion, Contusion, Laceration, Incision,
Sprain & Strain; Bone & Joint Injuries - Dislocation, Fractures - Green Stick, Comminuted,
Transverse Oblique & Impacted)
Unit VIII Biomechanics & Sports
Newton’s Law of Motion & its application in sports
Types of Levers and their application in Sports.
Equilibrium – Dynamic & Static and Centre of Gravity and its application in sports
Friction & Sports
Projectile in Sports
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Unit IX Psychology & Sports
Personality; its definition & types (Jung Classification & Big Five Theory)
Motivation, its type &techniques;
Exercise Adherence: Reasons, Benefits & Strategies for enhancing it;
Meaning, Concept & Types of Aggressions in Sports
Psychological Attributes in Sports – Self Esteem, Mental Imagery, Self-Talk, Goal Setting
Unit X Training in Sports
Concept of Talent Identification and Talent Development in Sports
Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle.
Types & Method to Develop – Strength, Endurance and Speed
Types & Method to Develop – Flexibility and Coordinative Ability
Circuit Training - Introduction & its importance
PHYSICAL EDUCATION PRACTICAL

CLASS-XII (2023-24) Max. Marks 30
1. Physical Fitness Test : SAI Khelo India test, Brockport Physical Fitness Test (BPFT)*
6 Marks
2. Proficiency in Games and Sports (Skill of any one IOA recognised Sport/Game of Choice)**
7 Marks
3. Yogic Practices** 7 Marks
4. Record File *** 5 Marks
5. Viva Voce (Health/ Games & Sports/ Yoga) 5 Marks
* Test for CWSN (any 4 items out of 27items but 1 item from each component: Aerobic
function, Body Composition, Muscular strength & endurance, range of motion or flexibility)
** Basketball, Football, Kabaddi, Kho-Kho, Volleyball, Handball, Hockey, Cricket.
** CWSN (Children With Special Needs – Divyang): Bocce/Boccia , Sitting Volleyball,
Wheel Chair Basketball, Unified Badminton, Unified Basketball, Unified Football, Blind
Cricket, Goalball, Floorball, Wheel chair races and throws, or any other sport/games of
choice.
** Children With Special Needs may opt any one sport/game from the list as alternative
for Yogic Practices. However, the sport/game must be different for skill of Game and
alternate to yogic practices.
***Record File shall include:
Practical-1: Fitness tests administration.
Practical-2: Procedure for Asanas, Benefits & Contraindication for any two Asanas for
each lifestyle disease.
Practical-3: Anyone one IOA recognized Sport/Game of choice. Labelled diagram of Field &
Equipment. Also mention its Rules, Terminologies & Skills.
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IMPORTANT NOTES
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UNIT-I : MANAGEMENT OF SPORTING EVENTS

Functions of Sports Events Management (Planning, Organising, Staffing, Directing & Controlling)
Management is the process of dealing with or controlling things or people whereas Sports Event
Management generally refers to as special events where we promote the sports and sponsorship which
includes site selection, event logistics, event scheduling, risk management and event evaluation. It
deals with a wide range of problems associated with planning, organizing, staffing, directing &
controlling, and executing sporting events. Managers of sporting events are in charge of organizing and
carrying out every detail.
Functions of Sports Events Management
1. Planning : Planning is the major function of sports event management. It is the process of
creating a strategy to accomplish goals. Planning is an on-going step of futuristic problems.
According to Mitchell, “Planning is usually interpreted as a process to develop a strategy to
achieve desired objectives, to solve problems and to facilitate action”.
According to Allen, “A plan is a trap laid to capture the future”
2. Organizing: Organizing is one of the most prominent functions of management that aims
attention at assigning and organizing human as well as other financial resources efficiently to
carry out the plans of the organization successfully. It also involved in constructing,
establishing, and managing working relationships and requires the planning of tasks and an
assorted way to accomplish that task.
3. Staffing: The process of selecting qualified candidates for managing the particular event is
known as staffing. The first and foremost function of staffing is to obtain qualified personnel
for different jobs position in the organization. In staffing, the right person is recruited for the
right jobs; therefore it leads to maximum productivity and higher performance.
4. Directing: Directing is the heart of management functions. All other functions of management
such as planning, organising the staffing have no importance without directing. Direction is an
aspect of management that deals directly with influencing, guiding, supervising, and motivating
staff for the achievement of organizational goals.
5. Controlling: Controlling means to keep under control a certain situation, to inform through
figures on its status and have initiatives so that management can achieve its goals. It refers to
all the processes that leaders create to monitor success. It involves establishing performance
standards, measuring actual performance and comparing them irregularities.
Various Committees and its Responsibilities (Pre; during & post)

To organise any sports event, various committees are formed for its systematic and smooth conduction.
There is no fixed number of committees to be constituted to organise a sports event; it depends on the
number of participants, level of event, area of specialization, dedication of volunteers etc. By and large
we can formulate 4 committees under an organising committee. Their work and responsibilities are :
1. Technical Committee
This committee covers the technical aspect of the events like requisitions to procure sports
equipment, conducting matches on time through selected officials (referees, umpires, judges,
timekeepers etc.) for their respective games/sports.
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Pre-sports tournament: During sports tournament: Post sports tournament:

1. Forward a requisition to 1. Responsible for conducting 1. Arranges for the
purchase equipment matches cleaning and layout
2. Invitation and confirmation from 2. Presence of the jury of the fields
officials to conduct sports event 3. Cleaning and layout of the 2. Maintenance of the
3. Cleaning and layout of the fields fields field, and placing of
4. Arrangement of equipment and 4. Collection of score sheets all equipment back
stationery and other related papers to store.
5. Preparation of fixtures, rules and from officials
regulation of the sports event. 5. Preparation of merit list, etc.
2. Logistics Committee
This committee has a wider scope of work ranging from transportation, boarding and lodging to
refreshment, decoration and conducting ceremonies that form a part of the event. This committee
may have various sub-committees as per requirement. The Logistics Committee looks after the
Opening Ceremony, hires photographer/ videographer, makes arrangements for the Victory
Ceremony and the Closing Ceremony including arrangement of refreshment, decoration,
reception, entertainment, light and sound, Medical aspect etc.

1. To look after Arrangement/ 1. Responsible for the conduct 1. Supervises cleaning of
Requisition of purchase of of the Opening and Closing the venue, and placing
stationery, chairs, tables, Ceremonies of the items back in
souvenirs, light & sound 2. Checking registration their appointed places.
equipment, bouquets 3. Distribution of refreshment
2. Sending invitations to 4. Management of spectators
stakeholders including other 5. Handing over of medals and
institutions and VIP guests certificates
3. Requisition of purchase of 6. Transportation of
medals and certificates participants from place of
4. Arrangement of refreshments stay to the field and back.
5. Arrangement of boarding and
lodging
6. Selection of volunteers
7. Preparation of first aid kit
and arrangement of medical
facilities.
3. Finance Committee
The role of the Finance Committee is primarily to provide financial oversight for the event. It is
involved in all aspects related to the finances of the sports event like planning, accounting,
decision-making etc. Finalization of sponsorship, keeping an eye on inflow and outflow of
finances, purchase of equipment and other items required for conducting the event, settling
payments of officials are key areas of focus of the committee. It is the backbone of the sports
tournament. It pitches to different companies and attracts them for sponsorships for the event.
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1. To prepare the budget, to 1. Keeps a check on the 1. Examines all records
purchase sports equipment, outflow and inflow of related to settlement
stationery, medals, certificates, finances including payment of the bills and
and other requirements as desired and remuneration to accounts, and
by the other committees, as well officials. prepares the financial
as preparing and finalizing the report.
MOU with sponsors.
4. Marketing Committee
The Marketing Committee develops plans and strategies to place the event in the market with the
purpose of generating publicity and sponsorships. Publicity can be done through various modes
like social media; print media, TV, e-mail etc. and sponsorship can be generated in terms of cash
or kind by making media partners, food partners, drink partners etc. through calling on, meeting
various companies etc. Marketing Committee also organises campaigns related to the event.

1. Prepares a strategy for 1. Issues press release(s), works 1. Issues a press release,
arranging for sponsorships, with media and may arrange for a
publicity of the event 2. Manages methods of re-telecast of the
2. Arranging meetings or calling communication event.
on sponsors 3. Fulfils the requirements of
3. Preparation of MoUs for sponsors as per MoUs
sponsorships etc. 4. Arrangement for telecast of
event etc.
Pre-competition During competition Post competition

Organizing committee Entertainment committee Technical committee Keeping of Record
Publicity committee Reception committee Official committee Finance and Record
Accommodation Committee for Entries Prize committee A brief report regarding
committee and Programme entire championship
Transport committee Official committee Ceremony committee
Refreshment Medical committee
committee
Fixtures and its Procedures – Knock-Out (Bye & Seeding) & League (Staircase, Cyclic, Tabular
method) and Combination tournaments.
Fixtures
The schedule fixed for the matches to be played, their times, place, court or ground number and
date etc. are called fixture. A fixture is a detailed programme made by the organizers before few
days of the competition.
‘Fixture is a process of arrangement of the teams in systematic order in various groups for
competitive fights for physical activity’.
Tournament
Tournaments are a series of sports events in which a team finally wins and rest of the teams lose
the matches.
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Importance of Tournament
1. Promote entertainment
2. Helpful in selection of deserving players
3. Development of sports skills
4. Promotion of sports
5. Promotes integration at national and international levels
6. Development of social qualities
Types of tournaments
There are four types of tournaments which are mentioned below.
1. Knock-Out Tournament. 3. League or Round Robin League Tournament.
2. Combination Tournament. 4. Challenge tournament.
1. Procedure to draw Fixture – Knock-out (Bye & Seeding)
In a knock, out tournament any team which loses out of an opponent is automatically eliminated
from the tournament. Hence, the defeated team does not get a second chance to compete in the
tournament. Only the winning teams continue to compete and get opportunities for further
competition.
Advantages of knock-out tournament:
1. The knock-out tournament is less expensive because the team, which gets defeated, is
eliminated from the competition.
2. The knock-out tournament is helpful in enhancing the standard of sports, because each team
tries to present the best performance to avoid the defeat.
3. Owing to a smaller number of matches, it requires less time to complete the tournament.
4. Minimum numbers of officials are required in organizing such type of tournaments.
Disadvantages of knock-out tournament:
1. There may be many chances of elimination of good teams in first or second round. So, good
teams may not reach into the final rounds.
2. There are maximum chances of weak teams to enter into the final rounds.
3. Spectators may not have enough interest in the final match.
Essential points for knock-out tournament: To prepare the fixtures for knock out tournament is
really very significant part. The following points must be taken into consideration while preparing
fixtures.
1. Number of participating teams in the competitions.
2. Number of teams to be put in each half or quarter.
3. Number of byes to be given in each quarter of each half.

4. Total number of rounds.
5. Total number of matches.
Number of teams to be put in each half or quarter
The total number of teams is to be divided into two halves, namely Upper Half and Lower Half.
If the total number of participating teams are even in numbers the Formula will be:
N
Teams in Upper Half or Lower Half =
2
If total number of participating teams is odd in numbers then Formula will be
Number of teams N 1
Teams in Upper Half =
2
Number of teams N 1
Teams in Lower Half =
2
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Number of teams in each quarter:
If number of teams is more, teams are divided into four quarters. For determining the number of
teams in each quarter, the total number of teams is divided by 4. If the remainder remains zero,
there will be 4 quarters with equal number of teams. If remainder remains the following method
will be applied.
I Quarter II Quarter III Quarter IV Quarter

Q Q Q Q
Q+1 Q Q Q
Q+1 Q Q+1 Q
Q+1 Q+1 Q+1 1
Q Q Q Q
Number of byes to be given in each half or quarter

Bye: If participating teams are not in power of two values then the bye is given. For the systematic
arrangement of matches bye is given. It is the advantage given to a team usually by drawing a lot,
exempting the team from playing a match in the 1st round is called bye.
Formula for calculation of bye:

Next power of two – total participating teams
If number of bye are even in numbers the formula will be:
Number of Bye NB
Bye in Upper Half or Lower Half =
2
If total number of Bye is odd in numbers then Formula will be
Number of Bye NB 1
Bye in Upper Half =
2
Number of Bye NB 1
Bye in Lower Half =
2
Method of fixing byes

The byes are fixed in upper and lower halves in the following order :
1. The first bye is given to the last teams of lower half.

2. The second bye is given to the first team of upper half.
3. The third bye is given to the first team of lower half
4. The forth bye is given to the last team of upper half.
5. The next bye or byes will be given in the same order as described above.
Number of matches in knock- out tournament
The number of matches in the knock- out tournament is (N - l), where 'N' denotes for number of
teams participating in a tournament.
Number of rounds in knock out tournament
If the number of participating teams is in the power of 2, (in case of 16 teams), the number of
rounds will be 2 × 2 × 2 × 2 = 4 rounds. If the number of participating teams is not the power of
2, the number of rounds will be based on the next highest power of 2.
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Solution
Fixture of 10 teams
1. No. of teams = 10 teams
2. Half Division
N 10
Upper Half = 5 teams
2 2
N 10
lower Half = 5 teams
2 2
3. Bye :
Next power of 2 – total teams = 16 – 10 = 6 Bye
NB 6
Upper Half Bye = 3bye
2 2
NB 6
Lower Half Bye = 3bye
2 2
4. No. of Matches = N – 1 = 10 – 1 = 9 matches
5. No. of Rounds = Next power of 2 of the teams 2 × 2 × 2 × 2 = 4 Rounds.
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Solution
Fixture of 11 teams
1. No of teams = 11 teams
2. Half Division
N 1 11 1
2 2
N 1 11 1
2 2
3. Bye :
Next power of 2–total teams = 16 – 11 = 5 Bye
NB 1 5 1
Upper Half Byes = 2 bye
2 2
NB 1 5 1
Lower Half Byes = 3 bye
2 2
5. No of Rounds = Next power of 2 of the teams 2 × 2 × 2 × 2 = 4 Rounds
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Solution
Fixture of 19 teams
1. No of teams = 19
2. Quarter Division
I Quarter II Quarter III Quarter IV Quarter
Q+1 Q+1 Q+1 Q
19
4 4 16 Team of I Quarter = Q + 1 = 4 + 1 = 5 teams
4
Q=4 Team of II Quarter = Q + 1 = 4 + 1 = 5 teams
19 – 16 = 3 teams are left Team of III Quarter = Q + 1 = 4 + 1 = 5 teams
Team of IV Quarter = Q = 4 = 4 teams
3. Byes =
Next power of 2 – total teams
32 – 19 = 13 Bye
NB 6
Q1bye 3 bye
NB 1 13 1 2 2
Upper Half Bye = 6 bye
2 2 NB 6
Q2 bye 3 bye
2 2
NB 1 7 1
Q3 bye 3 bye
NB 1 13 1 2 2
Lower Half Bye = 7 bye
2 2 NB 1 7 1
Q4 bye 4 bye
2 2
4. No. of Matches = N – 1 = 19 – 1 = 18 Matches
5. No of Rounds = Next power of 2 of the teams
2 × 2 × 2 × 2 × 2 = 5 Rounds
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Seeding Method
The sorting of the teams and fitting them in the fixtures so that the stronger teams do not meet
each other in earlier rounds is called seeding.
Simple Seeding method
There is always a possibility in knock-out tournament that strong teams may be paired with
weak teams or all strong teams might have been grouped in upper or lower half. In this way,
some strong teams have the possibilities to be eliminated in the preliminary round. To avoid
such a situation seeding method is used. In this method, the strong teams are selected to keep
them at appropriate place in a fixture. For the selection of strong teams, the organizer must be
well-aware regarding the previous performance of teams. To place the seeded teams in a
fixture, bye rules to be followed. All the teams except seeded teams are kept in the fixtures by
lots.
Solution
Fixture of 13 teams (Simple Seeding)
2. Half Division
N 1 13 1
2 2
N 1 13 1
Lower Half = 6 teams
2 2
3. Bye :
NB 1 3 1
Upper Half Byes = 1bye
2 2
NB 1 3 1
Lower Half Byes = 2 bye
2 2
4. No of Matches = N – 1 = 13 – 1 = 12 matches
5. No of Rounds = Next power of 2 of the teams
2 × 2 × 2 × 2 = 4 Rounds
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Special seeding :
In special seeding, the seeded players participate directly in quarter final or semi-final. They
need not wait for longer duration.
Solution :
Fixture of 19 teams (Special Seeding)
2. Half Division
N 1 19 1
Upper half = 10 teams
2 2
1 19 1
Lower half = 9 teams
2 2
3. Bye : 19 – 4 seeded = 15 teams
NB 1 1 1
Upper Half Byes = 0 bye
2 2
NB 1 1 1
Lower Half Byes = 1bye
2 2
5. No. of Rounds = next power of 2 of the teams
2 × 2 × 2× 2× 2 = 5 Rounds
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2. Procedure to draw Fixture - league tournament (Staircase, Cyclic and Tabular Method)
League tournament is also called ‘round robin’ tournament. Mr. Burger was the first person,
who imagined about the league tournament and owing to that, it is also called ‘Burger System’.
According to this tournament, every team plays with every other team once, if it is a single
league tournament. If it is a double league tournament, each team plays with every other team
twice.
Types of league tournament
1. Single League tournament
2. Double League tournament
Advantages of league tournament
1. Only strong or deserving teams get victory in the tournament.
2. Every team gets full opportunity to show its efficiency or performance.
3. Sports and games can be made more popular through league tournament owing to maximum
number of matches.
4. In such type of tournament, the sports official does not face any difficulty while selecting the
appropriate player of team. They have enough time to watch the efficiency of a player.
5. Appropriate opportunities are available to the players to improve their performance.
6. The spectators also get good opportunity to watch many games.
Disadvantages of league tournament
1. It requires more time.
2. It costs more.
3. The teams coming from far and wide generally face more problems because such tournaments
waste their time and money.
4. It requires more arrangements for sports official and teams.
Procedure of fixture in league tournament
The following methods are used for fixtures in league tournaments:
1. Cyclic Method
2. Staircase Method
3. Tubular or Graphical Method
Cyclic Method : In this method, if the number of teams is even, one team will be fixed in position and
the other will be placed in rotation to complete the cycle. In case of odd number of teams the bye is
fixed. The rest of the procedure remains the same.
Teams are rotated in clockwise direction. If number of teams is even, the number of rounds will be
(N - l). On the other hand, if the number of teams is odd, the number of rounds will remain the same.
Fixture of 6 teams: Fixture of 5 teams:
Total number of team: 6 Total number of team: 5

N(N 1) 6(6 1) N(N 1) 5(5 1)
Number of matches =15 Number of matches: =10
2 2 2 2
Number of rounds: N - 1 = 6 – I = 5 Rounds Number of rounds: N = 5 = 5 Rounds
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Staircase Method: In Staircase Method, one team will be fixed on the highest step, and that team will
play with all the teams of the tournament and in next step down, the next team will be fixed to play
with other remaining teams and so on. This method is the easiest method because no bye is given to
any team and there is no problem of odd and even number to teams.
Tabular or graphical method

This method is also called graphical method. In this method, if the number of teams is in even
number than N + 1 squares are made vertically and horizontally where N represents the number of
teams. In case of odd number teams, N + 2 squares are made.
First of all, write down the names of the teams vertically as well as horizontally on left side
squares and upper side squares. If the number of teams is in odd number, write down ‘Bye’ in the
last column of both sides.
Fixture of 6 teams
No. of squares (vertically and horizontally) = N + 1 = 6 + 1 = 7
N(N 1) 6(6 1)
Number of matches =15
2 2
Number of rounds: N - 1 = 6 – I = 5 Rounds
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A B C D E F
A 1 2 3 4 5
B 3 4 5 2
C 5 1 4
D 2 1
E 3
Fixture of 7 teams
No. of squares (vertically and horizontally) = N + 2 = 7 + 2 = 9
N(N 1) 7(7 1)
Number of matches = 21
2 2
Number of rounds: N = 7 = 7 Rounds
A B C D E F G BYE
A 1 2 3 4 5 6 7
B 3 4 5 6 7 2
C 5 6 7 1 4
D 7 1 2 6
E 2 3 1
F 4 3
G 5
BYE
Methods of deciding the winner in League Tournament:

If a team gets maximum points in a tournament- it is declared the winner of the tournament. The
following way is used to give the points:
Winner of the match = 2 Points
Loser of the match = 0 point
Draw or equal match = 1 point
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The following table is used to calculate the final points scored by each team.
S. No. Name of the Matches Matches Matches Matches Points
team played won lost Drawn
1
2
3
If the points are equal in case of two teams, their match is held again. But if it remains draw, the
team that win the maximum number of matches is declared the winner. If the tie still remains,
the team that scores maximum number of goals is declared as the winner. If the tie still remains,
a match is held again between these two teams. If there is a draw again, the winner is declared
by a toss.
Other methods that can be applied to declare the winner are:
British Method :
In this method, the total points are divided by the total possible points.
Total points obtained
Percentage of Points 100
Total possible points
American Method :
In this method, we divide the number of matches won by the total number of matches played.
Total matches won
Percentage of Points 100
Total matches played
Combination tournaments
Combination tournaments are conducted when the matches are to be played on group or zonal
basis. These tournaments depend on the suitability of the activity, the number of participating
teams and the areas and distance from which they come to participate. Usually, the following
combinations of tournaments are used:
1. Knock-out cum Knock-out: In this type of tournament the total numbers of teams are
divided in four equal zones. First of all, the teams of each zone play on knock-out basis. In
this way, a team becomes the winner from each zone. All the four winner teams again play
their matches on knock-out basis. The team that wins in the final becomes the winner of inter
zonal tournament.
2. League cum League: In this type of tournament total numbers of teams are divided in four
zones. All the teams play their matches in their respective zones on league basis. One team
from each zone becomes the zonal winner. It is called zonal or group tournament. After that
all the zonal winner teams again play the matches on league basis and one team becomes the
winner of inter zonal or group tournament.
3. Knock-out cum League: all the teams are divided in four zones. First of all, the teams play
their matches in their respective zones on knock-out basis and one team becomes the winner
from each zone. After that the four winner teams again play their matches on league base and
one team becomes the winner of inter group or zone tournament.
4. League cum Knock-out Tournament: All the teams are divided into four zones. All the
teams play their matches in their respective zones on league basis. One team from each zone
or group becomes the winner. It is called zonal tournament. After that the four winner teams
play their matches on knock-out basis and one team becomes the winner of inter group or
zonal tournament.
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Intramural and Extramural tournaments - Meaning, Objectives and its Significance
Intramural
The word ‘Intramural’ is derived from the Latin words ‘Intra’ and ‘Muralis’. Intra means
‘within’ and ‘Muralis’ means ‘wall’. Thus the activities which are performed within the walls
or within the campus of an institution are called ‘Intramurals’. These activities are organized
only for the students of a school or institution.
Objectives of Intramural Significance of Intramural

1. To provide opportunity to every student 1. They are very essential for physical, mental,
to participate in games and sports emotional and social development of
2. To develop the leadership qualities students.
among the students 2. These programmes also lay stress on moral
3. To provide recreation and ethical values of students.
4. To encourage mass participation in sports 3. They are necessary for the development of
in an institution. health of children.
5. To focus on all-round development of 4. These programmes are also essential to calm
children. down the fighting instinct of children.
6. To develop values like fair play, respect, 5. These programmes refresh the children and
friendship through sports. make them agile.
7. To focus on fitness, wellness and health 6. They provide maximum recreation to the
aspects of children. students.
8. To promote curricular integration through 7. They provide ample opportunities to the
sports. students to participate in games and sports.
9. Provide the opportunity to develop 8. They are also essential for developing the
personality leadership qualities among the students.
10. Promoting social qualities 9. They provide an opportunity to select a

11. Promoting and discovering real talent in player to participate in Extramural
sports and games Tournaments.
12. Develop the feeling of sportsmanship 10. They provide Professional experience
Extramural
The word ‘extramural’ is derived from the Latin words ‘Extra’ and ‘Muralis”. Extra means
‘outside’ and ‘Muralis’ means ‘wall’. It means that the activities, which are performed outside
the walls of an institution or school. Extramural may be
For example : Inter-school, inter-college or inter-university competitions, Zonal,
Inter- District, State, National or International Tournaments.
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Physical Education
Objectives of Extramural Significance of extramural competitions
1. To improve the standard of sports 1. Progression in performance
2. To provide the knowledge of new rules 2. Provide a platform for display of sports
and advance techniques proficiency
3. To achieve high performance at highest 3. Improve level of fitness
level of the tournament.
4. For enhancing the standard of sports
4. To develop the feeling of integration with
performance
other institutions
5. Effective implementation of physical
5. To provide opportunities for choosing a
career in sports education programmes
6. To promote social, cultural, economic 6. Impart accuracy in sports technology
development through sports. 7. Widen scope of participation in sports
7. Provide experience to students 8. Promote social, cultural, economic
8. Develop sportsmanship and fraternity development through sports.
Community sports program (Sports Day, Health Run, Run for Fun, Run for Specific Cause &
Run for Unity)
Community Sports
A community sport is a society-based practice of connecting and engaging people with
opportunities to participate in sports, exercise and fitness activities. Community sports events
should be held at residential societies, villages, cities, schools where the purpose is not only to
demonstrate the skills and abilities of children, but create harmony among people of all age
groups including of senior citizens, women and differently-abled population.
Benefits of Community Sports
1. Boosting health
2. Improve social qualities
3. Enhance psychological attributes
4. Positive economic impact
5. Reducing youth crime
6. Bonding with community
A. Sports Day
It is one of the important programs that feature in the annual calendar of most residential areas,
community schools. It is an event not only to showcase abilities of children and youth but also a
great opportunity for community members to meet, greet and interact with each other. It also
reflects the organizational strength of the society members and various other organizing
institutions. To celebrate Sports Day the focus should not only be participation of talented
athletes, but displaying a wide variety of skills among its members. Major focus should be
maximum engagement and involvement of community members and other stakeholders. The
activities, which are conducted on sports day, provide ample opportunities for recreation of
children and owing to that they do not fall in the trap of stress, tension and depression. The
level of health of children is also increased by taking part in such activities. The various social
qualities such as honesty, brotherhood, friendship, cooperation, and tolerance, unity, feeling of
respect and group cohesion are developed among children by taking part in sports activities
such as minor games and other recreational activities.
In recent times, Government of India is celebrating National Sports Day on 29th August on the
occasion of birth anniversary of Major Dhyan Chand, a hockey legend.
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Procedure of Organization of Sports Day
First of all a day should be fixed for proper organization of sports day. The appropriate place
should also be selected as early as possible. In fact a proper plan should be prepared for
organization of sports day. After that an administrative or organization committee should be
constituted. This committee conducts all the programmes of sports day systematically. Other
committees are constituted by this committee for the smooth and efficient organization of sports
day. The various committees such as decoration, refreshment, first-aid, prize distribution etc.
are formed for successful organization of sports day.
B. Health Run
Health runs may be organized by health department, sports department or social organizations.
These runs are organized to improve public health standards, create awareness among masses
regarding health issues or raising funds for charity. Health run does not require any specific
preparation. In this run, the purpose of the runners is not to win, but to participate in the events.
To get its full impact, a large number of registrations are required. There is no age bar for
participants; it is not a professional race so there is no need to run a long distance. Such a run
can be conducted by NGOs or health departments to spread awareness about health-related
issues.
C. Run for Fun
The purpose of this run is to spread the message of staying fit and healthy among the masses.
Sometimes such races may be conducted to raise funds for a specific purpose. In schools such
races attract children and their parents. These are friendly races and may be conducted for any
age group. However, the physical education teacher must be careful and plan meticulously to
avoid any kind of accident or mishap. Age, mobility, types of movement involved should be
taken care of. Examples of such races are lemon and spoon race, sack race, three-legged race,
parent and child race, teacher and child race, banana race, road running etc.
D. Run for specific causes
This run is organized for good and noble causes. Most societies organize this type of runs to
spread awareness about social issues like cleanliness, promoting green environment etc. The
distance of the run may vary for different categories of participants. The cause of the run is
specified and prizes may be awarded to position holders. The purpose of such events is to
spread awareness among the masses for a definite cause or to generate charity. Example, the
specific cause may be cancer, AIDS, arthritis, gender inequality etc.

E. Run for unity
In such a type of run is organized with a specific purpose, i.e., to promote the feeling of
integrity and brotherhood in community, state, nation or among different religions. Such events
help to develop bonding and a sense of togetherness among people. It may be in the form of
relay race of long distance. Every participant runs some distance. In the form of relay they feel
united. It may be in the form of marathon race. A lot of people participate in this race from
corporate world, film stars and marathon runners from other countries. The cash prize is given
to the first three positions holders. Such runs promote harmony, peace and solidarity among
people of different religions. It brings a sense of togetherness among people
E 21
Physical Education
MULTIPLE CHOICE QUESTIONS

1. Which one of the following is not the function of sports management?
(a) Planning (b) Running
(c) Controlling (d) Organizing
2. Which committed is responsible for selecting officials for sports events?
(a) Ground and equipment committee (b) Publicity committee
(c) Technical committee (d) Transport committee
3. National Sports Day is celebrated on
(a) 9th August (b) 19th August
(c) 28th August (d) 29th August
4. Which of the races is run “to promote brotherhood”?
(a) Run for Fun (b) Run for specific cause
(c) Run for Unity (d) Health Run
5. How many total matches will be played in a knock-out fixture of 19 teams?
(CBSE 2022-23)
(a) 18 (b) 20 (c) 17 (d) 16
6. If 6 teams are taking part in double league tournament then number of matches will be:
(a) 20 (b) 18 (c) 14 (d) 30
7. The formula for declaring the winner in a league tournament by the British method is:
(a) Percentage of Points 100
Total possible points
Total matches won
(b) Percentage of Points 100
Total matches played
(c) Percentage of Points 100
Total matches played node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\01_Unit-1 Management of Sporting Events.doc

(d) Percentage of Points 100
Total matches won
8. Responsibility for Distribution of certificate should be the role of
(a) Logistics Committee (b) Marketing Committee
(c) Finance Committee (d) Technical Committee
9. League tournament is also known as: (CBSE 2019-20)
(a) Knockout (b) Combination (c) Round Robin (d) Consolation
10. The total number of matches in a knock out tournament of 34 teams are:
(CBSE Delhi 2019-20)
(a) 31 (b) 32 (c) 33 (d) 35
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11. Given below are two statements, one is labelled as Assertion (A) and other is labelled as
Reason(R).
Assertion (A) : Intramurals activities are organized, outside of the institutions.
Reason (R) : Outside school students cannot participate in these activities.
In the context of above two statements, which one of the following is correct?
(a) (A) is true, but (R) is false
(b) (A) is false, but (R) is true
(c) Both (A) and (R) are true and (R) is correct explanation of (A)
(d) Both (A) and (R) are true but (R) is not the correct explanation of (A)
12. Match List – I with List – II and select the correct answer from the code given below:
List - I List - II
1 Ist bye is always given to the A Ist team of upper half
2 IInd bye is always given to the B Ist team of lower half
3 IIIrd bye is always given to the C Last team of lower half
4 IVth bye is always given to the D Last team of upper half
Code
1 2 3 4
(a) D C A B
(b) B A D C
(c) D B C A
(d) C A B D
CASE BASED QUESTION
1. 1-2
1-3 2-3
1-4 2-4 3-4
1-5 2-5 3-5 4-5
1-6 2-6 3-6 4-6 5-6
1-7 2-7 3-7 4-7 5-7 6-7
1-8 2-8 3-8 4-8 5-8 6-8 7-8
On the basis of above fixture, answer the following questions.

(a) Which method is shown in the picture to draw fixture in league tournament?
(b) What is the formula to calculate number of matches?
(c) In league of Round Robin Tournament winner will be decided on the basis of -------------.
(d) If 7 teams participate in a league Tournament, ------------ number of matches will be played.
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Physical Education
Short Answer Questions-I (Carrying 2 Marks)
1. Explain methods for giving Bye.
2. List down the important committees during a tournament. (CBSE 2011)
3. How various committees are formed for tournament? Write briefly.
4. Which one of the functions is called the heart of management function? Explain in brief.
5. List the various functions of sports events management.
6. What does the organizers intend by stating that, “only such student shall participate in the
intramurals who have not represented the school in any football Championship in the past and
minimum 10 substitutions shall be compulsory in a 90min.game’?
7. What do you understand by the community sports?
Short Answer Type Questions-II (Carrying 3 Marks)

1. Draw a fixture of 11 football teams participating in a tournament on the basis of knockout.
(CBSE 2016)
2. Draw a fixture of 9 Football teams on basis following the staircase method.
3. League tournament is a better way to judge the best team League tournament is a better way to
judge the best team. (CBSE Delhi 2019-20)
4. Discuss planning as the main function of sports event management.
5. Define staffing? How it is important, explain in brief.
6. Write briefly about any two types of Run.
7. Write about the objectives of Intramural tournaments.
8. What is the significance of Extramural Tournaments?
9. Briefly explain the functions of Directing and Controlling to organize sports event.
Long Answer Type Questions (Carrying 5 Marks)

1. What do you mean by management? Elucidate any four functions of sports event
management in brief.
2. What is a knock-out tournament? Explain different types of knock-out tournament. Draw a
fixture of 21 teams on knock-out basis. (CBSE 2012, 2015)
3. Draw a knock out fixture for 25 teams with all steps involved. (CBSE Delhi 2020)
4. What are knockout tournaments? Draw a knockout fixture for 19 teams, mentioning all the
steps involved. (CBSE 2020)
5. Define league tournament. Draw a fixture of 6 teams using round robin method.
(CBSE 2012)
6. Discuss the important functions of sports management in brief.
7. Define combination tournament? Draw a fixture of 16 teams using knock-out-cum-league
method.
8. What do you mean by extramural? Briefly explain their significance and objective.
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UNIT-II : CHILDREN & WOMEN IN SPORTS

Exercise Guidelines of WHO for Different Age Groups
World Health Organization (WHO) has identified lack of physical activity, or physical inactivity, as the
fourth leading risk factor for global mortality. WHO has developed certain guidelines which are
recommended for different age groups.
Recommendations for Children Under 5 Years of Age
The age group is further divided in to three groups namely less than 1 year, 1 to 2 years, 3 to 4 years.
Age Sedentary Behaviour Physical Activity Sleep

1. 25-27mmended. Physical activity for infants Infants sleep between
involves all types of 9 and 12 hours during the
movements, including sitting night and nap between
up, rolling over, crawling, 2 and 5 hours during the
standing, and eventually day. At 2 months, infants
Infants
walking. Encourage infants to take between two and four
(Less than
move independently. naps each day, and at 12
1 year)
Physically active several times months, they take either
a day through interactive one or two naps. Expect
floor-based play including factors such as illness or a
30 minutes of tummy time change in routine to
(Prone position). disrupt your baby's sleep.
1. Not restrained for Toddlers should be physically 11-14 hours of good
more than 1 hour at a active every day for at least quality sleep, including
time or sit for 180 minutes (3 hours). This naps, with regular sleep
extended periods of should be spread throughout and wake-up times.
time. the day, of which at least 60
2. No screen time for minutes is moderate-to
Toddlers
1-year-olds. For vigorous intensity physical
(1-2 years)
2 years, sedentary activity.
screen time should
be no more than
node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\02_Unit-2 Children & Women in Sports.doc
1 hour.
3. Encourage reading
and storytelling.
1. Not restrained for At least 180 minutes in a 10 – 13h of good quality
more than 1 hour at a variety of types of physical sleep, which may include a
time or sit for activities, of which at least 60 nap, with regular sleep and
extended periods of minutes is moderate-to wake-up times.
time. vigorous intensity, spread
3-4 years 2. Sedentary screen throughout the day, including
time should be no playing outdoors.
more than 1 hour;
less is better.
3. Encourage reading
and storytelling.
E 25
Physical Education
Children and Youth 5-17 Years
Intensity Moderate to Vigorous.

Volume/ Duration They should do at least an average of 60 minutes per day of moderate to
vigorous intensity physical activities. It will provide additional health
benefits.
Frequency One session of 1 hour or two sessions of 30 minutes each.
Types of Activities Aerobic, basic exercises for strengthening of muscles, Fundamental activities
(Jumping, running, throwing, turning twisting etc.)
Benefits 1. Develop bones, muscles and joints
2. Improve capacity of heart and lunges
3. Improve coordination, movement control, motor learning
4. Maintain healthy body composition
5. Help to develop psychological (control over emotions, anxiety,
depression, and manage stress)
6. Learn sociological aspects (interaction, integration, leadership)
7. Healthier behaviour (avoidance of tobacco, alcohol, drugs)
8. Promote academic performance.
Activities Play, Games, Sports, recreation, Aerobic exercises, unplanned to planned
exercises with or within family, school and Community.
Adults 18 - 64 Years

Types of Activities Muscular strengthening (strength) and Aerobic physical activities
Aerobic activities 150 to 300 minutes per week with moderate intensity or 75 to 150 minutes
per week with vigorous intensity aerobic physical activities.
Muscle Activities involving major muscles two or more days in a week, as these
strengthening provide additional health benefits.
activities
Benefits 1. Helps to lower the risk of all causes of mortality, (For example heart
diseases, blood pressure, stroke, Type 2 diabetes, metabolic syndrome,

colon and breast cancers and depression) hip or vertebral fractures, and
to develop higher level of cardiorespiratory muscular fitness.
2. Maintain healthy weight with healthy body composition
3. Improve bone and muscles health.
4. It lowers the risk of Non-Communicable Diseases and depression.
Activities 1. Physical activities (walking jogging, swimming, weight training, dancing etc.)
2. Occupational work, household work (car wash, gardening, etc.)
3. Games, Sports and recreation,
4. Walking and cycling
5. Planned or unplanned physical exercises with or within family and
community.
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CBSE
Older Adults 65 Years and Above

Types of Activities Muscular strengthening exercises (strength and endurance), aerobic
exercises and balance-enhancing exercises.
Aerobic activities At least 150 to 300 minutes per week with moderate intensity or 75 to 150
minutes per week with vigorous intensity aerobic activities should be
performed. One aerobic activity bout should be at least 10 minutes.
Muscle strengthening Activities involving major muscles two or more days in a week, that
activities involve all major muscles groups, as these provide additional health
benefits.
Balance-enhancing Older adults, with poor mobility, should perform physical activity to
Activities enhance balance and prevent falls on 3 or more days per week.
Benefits 1. Helps to lower the risk of all causes of mortality, (For example, heart
disease, blood pressure, stroke, Type 2 diabetes, metabolic syndrome,
hip or vertebral fractures
2. Develop higher level of cardiorespiratory muscular fitness
3. Maintain healthy weight with healthy body composition
4. Improve bone and muscles health.
5. It lowers the risk of Non-Communicable Diseases, depression and
cognitive decline.
Activities 1. Physical activities (walking jogging, swimming, weight training,
dancing etc.)
2. Occupational work, household work (car wash, gardening, etc.)
3. Games, Sports and recreation,
4. Walking, jogging and cycling
5. Planned exercises with or within family and community.
Common Postural Deformities: Knock Knee, Flat Foot, Round Shoulder Lordosis, Kyphosis,
Bow Legs and Scoliosis and their Corrective Measures.
Posture is defined as the attitude assumed by the body either with support during the course of
muscular activity, or as a result of the coordinated action performed by a group of muscles working to
maintain the stability. Posture is classified into two categories.

1. Dynamic posture is how one holds oneself when moving, For example, walking, running, or
bending over to pick up something.
2. Static posture is how one holds oneself when stationary or not moving, For example, sitting,
standing, or sleeping.
Common Postural Deformities
Incorrect posture can lead to many postural defects. Some of them have been discussed below.
1. Spinal Curvature (Kyphosis, Lordosis, Scoliosis)
2. Round Shoulders
3. Knock Knees
4. Flat Foot
5. Bow Legs
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Physical Education
1. Spinal Curvature: This deformity is caused by carrying excessive weight beyond capacity.
Weak muscle causes the formation of spinal curvature. The vertebral column sometimes develops
exaggerated or deformed curves, resulting in conditions such as Kyphosis, Lordosis and
Scoliosis.
(A) Kyphosis: Kyphosis is also known as Hunch Back or round upper back. The word Kyphosis
comes from the Greek term kyph, means bent or bowed. Thoracic spine (upper back) has a
normal outward curvature that is medically referred to as Kyphosis or the ‘kyphotic’ curve by
which the spine is bent forward. It is an exaggerated, forward rounding of the back.
Causes of Kyphosis: Kyphosis, due to postural deformity, is caused by bad posture for a long
period. It usually occurs during adolescence. Other factors that can lead to Kyphosis are
malnutrition, illness like rickets, muscular weakness, insufficient exercise and lack of pure
breathing air.
Precautions: The best precaution for prevention of Kyphosis is learning and maintaining correct
posture. Correct posture is the best precaution as well as remedy for Kyphosis.
Remedies: The following exercises should be performed for remedification of Kyphosis:
1. Sit in a chair. Your buttocks should touch the back of chair. By looking upward, hold your
hands each other behind the back in such a way that your shoulders may remain in stretch
backward. Remain in this position for some time.
2. Always keeps a pillow under your back while sleeping.
3. Bend your head backward in standing position.
4. Perform dhanurasana, the yogic asana regularly.
5. Lie down in front lying position. Keep your hands near the shoulders. Now straighten up your
arms slowly, raise the chest. Head should be backwards. Maintain this position for some time.
6. Hold your arms out at shoulder level and bend elbows. Snap elbows back return to starting
position. Repeat this exercise at least 8 times for the best results.
(B) Lordosis: It is also called swayback. It is the inward curvature of spine. In fact, it is an increased
forward curve in the Lumber region. It creates problem in standing and walking. The body seems
to be stiff. The individual feels shame and inferiority. Lordosis can be corrected in early stage.
Causes of Lordosis: Generally imbalanced diet, improper environment, improper development

of muscles, obesity and diseases affecting vertebrae and spinal muscles are such causes which
result in Lordosis. In addition to these causes, not performing exercises and taking excessive food
are also major causes of Lordosis.
Precautions:
1. Balanced diet should be taken.
2. Obesity should be kept away especially in early age.
3. The body should be kept straight while carrying weight.
4. Excessive intake of food should be avoided.
Remedies: The following exercises should be performed.

1. From standing position, bend forward from hip level. Repeat this exercise for 10 times.
2. Lie down on your back; raise your head and legs simultaneously for 10 times.
3. Perform sit-ups regularly.
4. Halasana should be performed regularly.
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CBSE
5. Lie down on your back, and then raise your legs at 45° angles. Remain in this position for
some times.
6. Toe-touching should be performed for at least 10 times.
7. Sit down and extend your legs forward. Try to touch your forehead to your knees. Repeat this
exercise for 10 times.
(C) Scoliosis: Postural adaptation of the spine in lateral direction is called Scoliosis. Scoliosis means
bending, twisting or rotation. In fact, these are sideways curves and may be called scoliotic
curves. These are defined in terms of their convexities. They are identified, as either convexity
right to right convexity. A simple or single curve to the left or convexity left is common called a
‘C’ curve. Scoliotic curve may be found in ‘S’ shape.
Causes of Scoliosis: Scoliosis may be due to many reasons but the main reasons are diseases in
the joints of bones, under developed legs, infantile paralysis, rickets, etc. It may also be due to
carrying heavy loads on one shoulder, unhealthy conditions like inadequate lighting arrangement,
unsuitable desks, partial deafness and wrong standing posture. It may be caused by congenital or
acquired abnormalities of vertebrae, muscles or nerves.
Precautions:
2. The study should be avoided in sideways bending position.
3. Avoid walking for long time carrying weight in one hand.
Remedies: Scoliosis can be remedified by performing following exercises:
1. Bending exercise should be performed in opposite side of the ‘C’ shaped curve.
2. Hold the horizontal bar with your hands.
3. Hold the horizontal bar with your hands and swing your body to the left and right side.
4. To swim by using breast stroke technique.
2. Round Shoulder: In this postural deformity, the shoulders become round and sometimes seem
to be bent forward.
Causes:
1. Round shoulder may be due to heredity.
2. Sitting, standing and walking in bent position may also result in round shoulder.
3. Wearing very tight clothes.
4. Sitting on improper furniture.
5. Lack of proper exercise especially of shoulders may also lead to round shoulders.
6. To become habitual to press the chest, especially at the time of bench press.
Precautions:
1. Don’t sit, walk or stand in bent position.
2. Avoid tight-fitting clothes.
3. Avoid sitting on improper furniture.
Remedies: The following exercises should be performed to remedify this deformity.

1. Keep your tips of fingers on your shoulder and encircle your elbows in clockwise and
anticlockwise direction.
2. Hold the horizontal bar for some times.
3. Perform Chakrasana and Dhanurasana regularly.
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Physical Education
3. Knock Knees: The knock knees are one of the major postural deformities. It is also known as
Genu valgum. In this deformity, both the knees knock or touch each other in normal standing
position. The gap between ankles goes on increasing. The individual faces difficulty in walking
and running. He cannot walk or run in a proper manner. Owing to this deformity, people cannot
be good players and even they are not selected in defense service.
Causes: Generally, the lack of balanced diet especially vitamin ‘D’, calcium and phosphorus is
the main cause of knock knees. It may also be due to rickets. Chronic illness, obesity, flat foot
and carrying heavy weight in early age may be other possible causes of knock knees.
Precautions:
2. Babies should not be forced to walk at very early age.
Remedies: To remedify this deformity, the following points should be taken into consideration.
1. Perform Padmasana and gomukhasana regularly for some time.
2. Cod liver oil may be beneficial in reducing this deformity up to some extent.
3. Keep a pillow between the knees and stand erect for some time.
4. Use of walking calipers may also be beneficial.
5. In severe cases, consult the doctor.
4. Bow Legs: Bow Legs, also known as Genu-varum. It is opposite to knock knees position. In this
deformity, knees are widely apart. There remain a wide gap between knees when a bow legged
person keeps his feet together. This deformity, can be observed easily, when an individual walks
or runs.
Causes: The main causes of bow legs are the deficiency of calcium and phosphorus in bones.
Long bones of legs become soft, hence they are bent outward. The chances of bow legs also
increase when children become overweight. This deformity may be due to the deficiency of
vitamin ‘D’. Improper way of walking and forcing the babies to walk at very early age may also
lead to bow legs.
Precautions:
1. Don’t let the children be overweight.
2. Don’t force the babies to walk at very early age.
3. Balanced diet should be given to children. There should not be any deficiency of calcium,
phosphorus and vitamin ‘D’ in the diet.
Remedies: The following measures should be taken for remedification of bow legs:
1. Vitamin ‘D’ should be taken in required amount.
3. Bow legs can be corrected by walking on the inner edge of feet.
4. Walking by bending the toes inward.
5. Flat Foot: Flat foot is also known as pes planus or fallen arches. Our feet act as the base of
support for the body in standing, walking, running and jumping. Flat foot is commonly found
among newly born babies but it becomes postural deformity if it still persists during lateral
childhood. The children with flat foot deformity cannot be efficient sportspersons. Such children
feel pain in feet. They face problems in standing and walking. It is easy to observe whether a
person has flat foot deformity or not. Dip your feet in water and walk on the floor. If there is not
a proper arch of footprints on the floor then you have the deformity of flat foot. In fact, there
should be proper arch of the feet.
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Causes of Flat Foot: The main cause of flat foot is weak muscles. Weak muscles of the foot
cannot bear the body weight. Hence, feet become flat or without arches. Along with this rapid
increase in body weight, improper shoes, carrying heavy weight for a longer period are also the
causes of flat foot.
Precautions:
1. The shoes should be proper shape and size.
2. Don’t walk bare feet for a long duration.
3. Obesity should be avoided.
4. Don’t force the babies to walk at very early stage.
5. Carrying heavy weight in early childhood should be avoided.
6. High heeled shoes should be avoided.
Remedies: The following exercises should be performed to remedify this deformity.

1. Walk on inner and outer side of feet. 5. Walk on toes.
2. Perform ups and downs on the heels. 6. Walk on heels.
3. Jumping on toes for some time. 7. Skip on rope.
4. Perform Vajrasana, the yogic asana.
Corrective Measures for Postural Deformities

There are a number of physical activities or exercises which can be used as a corrective measure
for postural deformities. Various corrective exercises related to specific postural deformities are
stated below.
Corrective Measures for Kyphosis

1. Lie on back, i.e., in spine position with knees drawn up and feet flat on the ground. Both
hands should be at sides. Then move your arms sideways in horizontal position. Palms should
be upward. Raise your arms upward over the head, palms still up. Hold this position for some
times. After that bring your arms back in horizontal position. Repeat the exercise at least
3110 times.
2. Lie down in prone position, i.e., on chest with hands on your hips. After that raise your hands
and trunk several inches from the ground. Your chin should be in during this exercise. Hold
this position for some time and then come back in previous position. Repeat this exercise at
least 10 times.
3. Sit in normal position, with a stick held in horizontal position over head, hands well spread.
After that lower the stick and then raise it behind head and shoulders. While performing this
exercise, keep your head and trunk straight. Repeat this exercise at least 10-12 times.
Corrective Measures for Lordosis

1. Lie down in prone position, with hands under abdomen. Then keep hips and shoulders down,
press hands up abdomen and raise lower back.
2. Bend knees forward while allowing hips to bend back behind, keeping back straight and
knees pointed in same direction as feet. Descend until thighs are just parallel to floor. Extend
knees and hips until legs are straight. Come back in starting position and then repeat the
same.
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3. Sit on a chair with feet wide apart. Bend and position your shoulders between knees. Then
reach to the floor under back of chair. Hold this position for some times.
4. Sit down with knees extended, feet together and hands at sides, after that bend forward,
touching the fingers to toes. Hold this position for some time. Then come back and repeat.
Corrective Measures for Scoliosis

Scoliosis exercises are designed to correct the rotatory curvature of the spine. These exercises
help in a limited ways to decrease curve angles. In fact, exercises do not have very significant
role in the correction of Scoliosis. The affected ones are advised to participate in physical
education programmes, organized sports and normal recreational activities. They may wear
Scoliosis braces. Some exercises, which are described below may be beneficial to some extent;
1. Lie down in prone position, i.e., on the chest. Right arms should be upward and left arm at
side. After that move right arm towards the left over head, press down with left hand and then
slide the left hip up.
2. Stand erect with feet few inches apart. After that raise the left heel and left hip. Extend right
arm in an arch overhead to the left. Press left hand against the ribs on the left side.
Corrective Measures for Knock Knees
Generally, the deformity of knock knees cannot be corrected through exercises during the lateral
childhood and adulthood. But, this deformity can be corrected up to some extent through
exercises particularly when it is detected. The favorable result of exercises can be gained during
the phase of early childhood. The following exercises should be performed.
1. Horse-riding is one of the best exercises for correction of knock knees.
2. Keep a pillow between the knees and stand straight for some time. Both the feet should touch
each other.
3. Use of walking calipers may be beneficial.
4. Perform Padamasana and Gomukhasana regularly.
Corrective Measures for Bow Leg

In case of bow legs, the role of exercises is approximately same as that of knock knees. The
deformity of bow legs can be corrected up to some extent during the early phase of childhood.
During the lateral childhood and adulthood, the exercises don’t have a significant role. The
following exercises may be beneficial for correction of bow legs.

1. Stand erect with feet together. Wrap a soft piece of cloth on both legs at knee level. Tighten it
with the help of a partner. Try to squat as far as possible. Hold that position of squat for some
time. Come up and repeat it for 5-6 times.
2. Walk for some distance on the inner edge of the feet.
3. Walk by bending the toes inward.
Corrective Measures for Round Shoulder

1. Keep your tips of fingers on your shoulders and encircle your elbows in clockwise and
anticlockwise direction for some time.
2. Hold the horizontal bar for some time regularly.
3. Perform Chakrasana and Dhanurasana for some time.
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Corrective Measures for Flat Foot
1. Jumping on toes for some time.
2. Perform rope skipping.
3. Perform up and down the heels.
4. Walk on toes.
5. Sit down properly. Try to grip small wads of paper with your toes. These pieces of paper
should be picked up by forcefully gripping with toes.
Women participation in Sports – Physical, Psychological and Social benefits

Women participation in sports has a long history. There is a rich record of participation of women in
sports in India. In the days of Mahabharata, Shakuntala, Madhuri, Kunti all chose physical activities as
recreation. As time passed, Indian women, despite having potential and talent, were deprived of
participation in sports for a number of reasons. They were put in the back seat and were not allowed to
participate in sports.
In the ancient Olympic women were not allowed to watch sports competitions. Even in the first modern
Olympic Games which were held in 1896 in Athens, there was no participation of women. Women
started to participate in the modern Olympic Games from 1900 onwards. They participated only in two
sports events. In this Olympic only twenty-two women participated. With the passage of time, the
number of women participants in Olympic Games persistently increased and exactly after 100 years
i.e., in 2000 Sydney Olympics, the number of women participants increased up to 4069.
Now times are changing, and society is accepting, and even encouraging, women’s participation in
sports at National and International levels. Over the past several decades the participation of women in
sports field has increased tremendously. In recent years, it has been raining gold on Indian women
athletes in the international arena proving women are no less of a powerhouse when it comes to
winning medals and championships for the country. Women are coming out and participating in sports
and physical activities in large numbers. Karnam Malleswari was the first women who won a medal in
Olympic Games in Sydney in 2000. In 2012, London Olympics, five times world champion Mary Kom
won a medal in boxing and Saina Nehwal in Badminton. In 2016 Rio Olympics Sakshi Malik won
medal in wrestling and P.V. Sindhu won the first ever women’s silver medal in badminton. P.T Usha
and Anju Bobby George were athletes who earned a name in Athletics at international level. Saina
Nehwal has won 24 international titles, which includes ten Super series titles. In 2015 that she was able
to attain the world no. 1 ranking, thereby becoming the only female player from India to achieve this
feat. Saikhom Mirabai Chanu, an Indian weightlifter, lifted a total of 201 kg to win the Gold Medal at
the CWG 2022. Lovlina Borgohain is an Indian boxer who won a bronze medal at the 2020 Olympic
Games in the women’s welterweight event and the silver medal at the 2020 Tokyo Olympics in
Women’s 49 kg category. Our Indian women cricket team, wrestling, badminton, boxing are bringing
glory to the country as they achieve new heights.
The International Olympic Committee (IOC) encourages participation not only in playing sports but in
National Olympic Committees and International Federations and conducting regional seminars for
female administrators, coaches, technical officials and journalists. In a recent announcement by IOC,
49% women will take part in next Olympic Games. The Constitution of India also provides gender
equality and ensures elimination of any type of gender bias or hindrance. Sports are a medium to get
gender equity and empowerment.
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Physical Benefits Psychological Benefits Social Benefits
1. Reduces chances of 1. Control anxiety and 1. Batter coordination with
lifestyle diseases manage stress others
2. Increase bone density 2. Control emotions 2. Helps to be more vocal and
3. Stronger muscles and 3. Improve confidence expressive
bones 4. Improve self-esteem and 3. Maintaining good
relationships and respect
4. Improve Cardiovascular body image
each other
System 5. Develop leadership skills 4. Learn to cooperate with each
5. Control obesity or qualities other
6. Helps to stay fit 6. Lower rate of depression 5. Helps to develop social
7. Stronger immunity 7. Improve mood qualities
8. Lower Cholesterol Levels 8. Improve concentration
Reason for Less Participation of Women in Sports

1. 34Lack of Legislation
2. Lack of Interest of Spectators and no Coverage of Women’s Sports
3. Lack of Female Sportspersons as Role Models
4. Lack of Fitness and Wellness Movement
5. Less Number of Women Coaches
6. Attitude of Society towards Women’s Sports Participation
7. Lack of Personal Safety
8. Sports and Games are Considered Masculine
Way to encourage women participation in sports

1. Make sports compulsory
2. Provide proper facilities
3. Form the laws
4. Create interest
5. More female in sports federations
6. Appoint female coaches
7. Provide safety
8. Broadcasting of women’s games
Special Consideration (Menarche, Menstrual Dysfunction,) node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\02_Unit-2 Children & Women in Sports.doc
As matter of fact, the female participation in the field of games and sports has been increased up to a
large extent during the yester decades. This change has been noticed not only in India but throughout
the world. But on the other hand a large part of population still have an opinion that sports and games
are not directly linked to women. Women are not expected to be muscular, robust, aggressive and
dominant. Most of the persons aver that women have different anatomical and physiological structures
and capacities which are not suitable in the field of sports. Even they say that sports participation create
various problems during menarche, menstruation, pregnancy and menopause. So, let us study or
consider the relationships of these problems and sports participation.
Menarche
Menarche is the first period or first menstrual bleeding that a young girl has. Menarche usually occurs
approximately at the age of 12; however it can happen as early as in 8 or 9 years of age late as in
16 years.
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Research studies, regarding the sports participation and menarche indicate that intensive sports
participation in sports tend to create some health risks to female reproductive system. In fact, women’s
reproductive system is very complex and very sensitive to physiological stress. Such type of stress is
usually associated with several reproductive abnormalities such as delayed menarche and amenoria etc.
These problems usually occur to most of women who are engaged in intensive sports activities.
However, women with delay menarche may get success in sports such as gymnastics. Those
women/females who have early menarche have slight benefit in sports such as swimming and rowing
because they get more adipose tissues or have more average weight but they are still susceptible to
menstrual irregularities.
Menstrual Disfunction
Menstrual dysfunction is a disorder or irregularity in women’s menstrual cycle. In other words, it can
be defined as an ‘abnormal bleeding’ during the menstrual cycle. Normal menstrual cycles vary from
21 to 35 days. Its flow last approximately two to seven days.
Causes of abnormal menstrual cycles or menstrual order
1. Overweight 5. Stress
2. Dietary disorder 6. Disease
3. Sudden change in exercise schedule 7. Travel
4. Other medical complications etc.
There are different types of menstrual disorders/ problems which are described below:
1. Absence of menstrual periods: The absence of menstrual periods is a common type of
menstrual problem and sometimes the period of absence of menstruation may be for months or
years. In some cases, the menstruation does not occur even after 18 years of age.
2. Premenstrual syndrome: Girls may have premenstrual symptoms such as acne, backaches,
sore breasts, headaches, constipation, depression, irritability and feeling anxious etc. The above
symptoms may be faced by females before their menstruation.
3. Abdominal cramps: Most of the girls usually experience abdominal cramps during the first
few days of their menstrual periods. These cramps are caused by a chemical in the body that
makes the muscles in the uterus contract.
4. Heavy or prolonged periods: It is common for a girl’s menstrual period to be heavier on some
days than others. But signs of excessively heavy or prolonged menstrual periods can include
soaking through at least one pad an hour for several hours in a row.
5. Irregular menstrual periods: Generally, it may take 2 to 3 years from a girl’s first menstrual
period to develop a regular menstrual cycle. Usually the regular menstrual cycle for a female in
28 days. However, it may vary from 21 days to 35 days.
6. Delay in first menstrual period: There may be some delay in the first menstrual period in
case of girls until they are into their teen years.
7. Amenorrhea: Amenorrhea is known as missed periods or absence of a normal monthly period
or menstrual cycle.
8. Dysmenorrhea: When menstruation happens with severe pain or frequent menstrual cramps,
the condition is called Dysmenorrhea.
9. Menorrhagia: Menorrhagia is characterized by heavy and long term or continuous menstrual
bleeding.
10. Polymenorrhea: Polymenorrhea is a term used to describe a menstrual cycle that is shorter
than 21 days.
11. Oligomenorrhea: Oligomenorrhea is infrequent menstruation. More strictly, it is menstrual
periods occurring at intervals of greater than 35 days.
12. Metrorrhagia: Metrorrhagia refers to missed, delayed or erratic periods or abnormal bleeding
patterns.
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Female Athlete Triad (Osteoporosis, Amenoria and Eating disorder)
Female athlete tried is a combination of three condition-osteoporosis, amenoria and eating disorder. It
is simply known as ‘triad’. The triad is a serious disorder or illness with lifelong health consequences
and can be very fatal. In fact, it is syndrome of three interrelated conditions. If a female athlete is
suffering from one condition or element of the triad, it is likely that she may also be suffering from the
other two elements of the triad.
Symptoms of Triad
The symptoms of triad may include fatigue, frequent injuries, loss of endurance and power, irritability,
increased healing time for injuries, enhanced chances of fracture, cessation of menstruation and low
self-esteem etc. The gravity of these symptoms may vary. Along this, the occurrence of these
symptoms depends on the element/elements or conditions of triad.
Oesteoporosis
Oesteoporosis refers to the decreased bone material contents. It is a skeletal disorder. A reduction in
bone mass may cause fracture. In fact, low oestrogen levels and poor nutrition especially low calcium
intake can lead to osteoporosis which is one of the significant triad of female athlete. As a matter of
fact, oesteoporosis is weakening of the bones due to the loss of bone density and improper bone
formation. This condition of female athlete triad can devastate or destruct a female athlete’s career
because it may lead to stress fractures and other injuries. Indeed, there are various factors which
usually lead to oesteoporosis among women athletes. Such factors are stated below:
1. Insufficient calcium in diet. The main cause of oesteoporosis is intake of insufficient amount
of calcium in diet. In fact, 100mg calcium should be taken in daily diet by a women athlete. In
addition to calcium, vitamin ‘D’ should also take because it is essential for absorbing calcium in
our body.
2. Amenoria. Women suffering from menstrual dysfunction or amenoria for more than six
months are likely to face oesteoporosis because the secretion of the hormone called ‘oestrogrn’
is decreased in those women. This hormone is necessary for absorption of calcium in our body.
If calcium is not absorbed in our body, there will be less amount of calcium in our body which
may lead to oesteoporosis.
3. Eating disorders. Eating disorders like anorexia and bulimia etc. may also cause oesteoporosis
because there can be less amount of calcium intake. In fact, not getting sufficient amount of
calcium can also have a lasting effect on how strong women athletes.
4. Bad eating habits. Various research studies indicate that intake of caffeine, alcohol; tobacco or
smoking etc. may also lead to oesteoporosis. Indeed these products have a negative effect on
the bone density.
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Amenoria
Amenoria is a menstrual disorder or illness in females of 18 years and above either never began
menstruating or there is an absence of menstruation for three months or more than that in females with
a history of normal menstrual cycle more than three months or more.
Types of Amenoria
There are two types of amenoria i.e., primary amenoria and secondary amenoria.
1. Primary Amenoria. Primary amenoria is characterized by delayed menarche which is the
onset of first period during puberty.
2. Secondary Amenoria: A women having her natural menstrual cycle at specific time and then
stops menstruating for three months or more is said to have secondary amenoria.
There are various factors which may inspire or enhance the chances of amenorrhea. These doctors
are stated below:
1. Hormonal changes: Owing to some hormonal changes such as change in the output of
gonadotropic hormones may lead to amenorrhea. In fact, the gonadotropic hormones stimulate
the growth of gonads and secretion of sex hormones. This hormone actually plays a very vital
role in stimulating oestrogen release from ovaries. If it does not release oestrogen, the menstrual
cycle is disrupted or stopped in females causing amenoria.
2. Intensive exercises: there are maximum chances of amenorrhea to female athletes especially to
long distance runners, swimmers and gymnasts. In fact, such athletes perform intensive exercise
or training which usually leads to decrease in oestrogen which is mainly responsible to regulate
the menstrual cycle in females. A s result, a female’s periods may become irregular or stop.
Intensive exercises may lead to primary amenorrhea and secondary amenorrhea.
3. Intake of less calories: if a female athlete takes less number of calories in comparison to her
requirement, she may lead to amenoria. In fact, intake of insufficient calories can lead to
decrease in oestrogen hormone that helps to regulate the menstrual cycle. Consequently
menstrual cycle may become irregular or stop altogether.
Eating Disorders
When an individual starts eating in excessive amounts or starts eating in very small amounts, it is
called an eating disorder. In case of eating disorders individuals eat in extremely small amounts of food
or they start severely overeating. Eating disorders affect an individual’s mental and physical health.
They start thinking about their body weight or shape. It can affect men and women but they are more
common among women. Many individuals with eating disorders usually suffer from various
complications such as malnutrition and electrolyte imbalance. There are two major eating disorders viz.
anorexia nervosa and bulimia nervosa. Eating disorders can be treated effectively.
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1. Anorexia Nervosa
It is a type of eating disorder that affects women and men of all ages. The individuals, who have
Anorexia Nervosa, desire to lose weight because they have intense fear of gaining weight. Such
individuals limit the amount of food intake severely and can become dangerously thin. Anorexia not
only affects the body but mind also. In this type of eating disorder the affected individuals think only
about food, dieting and body weight all the time. They always try to go to extremes to lose weight.
Anorexia usually begins in the teenage and it is more common in female than males. It can become a
lifelong problem if it is not treated at early stage. Without proper treatment it can lead to starvation and
various health problems such as osteoporosis, heart ailments and kidney damage etc.
Types of Anorexia
A. Restricting Type of Anorexia: In this type of anorexia the weight is reduced or lost by
restricting calories. The affected individuals start to reduce body weight by drastic dieting,
fasting and excessive exercising.
B. Purging type of Anorexia: In this type of anorexia the body weight is reduced or lost by
vomiting or by taking laxatives and diuretics.
2. Bulimia Nervosa
Bulimia Nervosa, also called bulimia, is an eating disorder. In other words, bulimia is an eating
disorder in which a person eats excessive amount of food and then vomits it in order not to gain weight.
Indeed, bulimia is an eating disorder in which an individual brings on food or has regular episodes or
overeating and feels a loss of control. After that the individual uses various means or methods such as
vomiting or using laxatives to prevent weight gain. For example, an individual with bulimia may force
vomiting or perform excessive exercises. Sometimes the individual purges after eating only a very
small amount of food. As a matter of fact, bulimia is nine times more likely to occur in women in
comparison to men. node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\02_Unit-2 Children & Women in Sports.doc
Types of Bulimia
1. Purging Bulimia: In this type of bulimia, the individual regularly engages in self-induced
vomiting or the misuse of laxatives, diuretics or enemas. The individual rapidly wants to
remove food from the body before it can be digested.
2. Non- Purging Bulimia: In this type of bulimia, the individual uses other methods to get rid of
calories and to prevent weight gain. She/he uses fasting, strict dieting or excessive exercise but
does not engage in self-induced vomiting or misuse of laxative, diuretics or enemas.
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1. In bow-legs, there is/are: (CBSE 2019-20)

(a) Wide gap between the knees (b) knees colliding with each other
(c) Plain foot sole (d) both legs curving inwards
2. Which of these asanas is suggested for relief from lordosis?
(a) Chakrasana (b) Vajrasana
(c) Halasana (d) Matsyasana
3. In which postural deformity is there an abnormal lateral curvature of the spine?
(a) Kyphosis (b) Lordosis
(c) Fibrosis (d) Scoliosis
4. Which of these is an eating disorder in which patients have obsessive fears of gaining weight?
(a) Bulimia (b) Amenorrhoea
(c) Leukaemia (d) Anorexia
5. Minimum duration of activity should be -------------- per week at vigorous intensity in adults
above 65 years of age.
(a) 150 minutes (b) 200 minutes
(c) 300 minutes (d) 350 minutes
6. Sports are an important tool for social empowerment for women as it develops the following:
(a) Aggression (b) Isolation
(c) Stress (d) Leadership
7. Scoliosis is a postural deformity related with: (CBSE Delhi 2019-20)
(a) Foot (b) Leg
(c) Vertebral column (d) Hand
8. Abnormal curve of the spine at front is called: (CBSE 2019-20)
(a) Scoliosis (b) Lordosis
(c) Kyphosis (d) Psoriasis
9. In which postural deformity horse riding can be used as a correcting measure?
(a) Round shoulders (b) Flat foot
(c) Bow legs (d) Knock-knee
10. Given below are the two statements, one labelled as Assertion (A) and the other labelled as
Reason (R):
(I) Assertion (A): Lordosis is abnormal curvature in lumber region of the spine.
(II) Reason (R): Its main cause is pregnancy.
(a) Both (A) and (R) are true and (R) is the correct explanation of (A).
(b) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(c) (A) is true, but (R) is false.
(d) (A) is false, but (R) is true
11. Menarche is related to: (CBSE 2020, 2022-23)
(a) Ending of menstrual period in women
(b) Beginning of menstrual period
(c) Time of pregnancy
(d) Spinal deformity
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12. Match the following: (CBSE 2022-23)
List - I List - II
1 Knoch knee / Genu Valgum A Increase exaggeration of backward curve
Wide gap between the knees when standing
2 Kyphosis B
with feet togather
Knees touch each other in normal standing
3 Lordosis C
position
4 Bow legs D Inward curvature of the spine
Code
1 2 3 4
(a) C A D B
(b) A C D B
(c) D B A C
(d) B C D A
CASE BASED QUESTION
1. Mahesh, Physical Education teacher at XYZ School observed that Raju a student of class VI has
outward curve of vertebral column at Thoracic region. He suggested some exercises to rectify
this problem.
(a) What is this deformity known as --------------?
(b) Other name of this deformity is ----------------. node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\02_Unit-2 Children & Women in Sports.doc
(c) This is a deformity related to ---------------.

(d) Name the asanas which cure this deformity.

1. Explain the causes of osteoporosis.
2. What do you mean by Bulimia Nervosa? Mention its causes.
3. Explain eating disorder.
4. Write short note on Amenorrhea.
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1. What do you mean by round shoulders? Suggest any four physical activities for correcting
round shoulders. (All India, 2015)
2. Write about the deformities of spinal curvature. (All India, 2016)
3. Enlist the spinal postural deformities. Explain the cause of Kyphosis and precautions to avoid it.
(C.B.S.E. Sample Paper, 2016)
4. Participation in physical activities can be utilized as corrective measures for correcting postural
deformities among children. Justify. (C.B.S.E. Sample Paper, 2016)
5. What is menstrual dysfunction? Write in brief.
6. What do you understand by round shoulder deformity?Suggest any four corrective measures for
round shoulder. (CBSE 2022-23)
7. Write down Physical activities exercise guideline for under 5 of age.

8. Briefly write about physical activities/exercises guidelines for adults above 65 of age.
9. Write a short note on benefits of participation in sports.
10. Explain Physical benefits of Women participation in sports.
1. Explain any five postural deformities. (CBSE, 2012)

2. Suggest any five physical exercises as corrective measures for kyphosis and lordosis.
3. Discuss in detail about Female athlete triad. (Delhi, 2016)
4. What do you understand by the female athlete tried? Explain the symptoms and causes of any
one of them. (CBSE 2019-20)

5. Explain the various benefits of Women participation in Sports?
6. Describe Physical activities/exercise guidelines for all groups.
7. Explain any five physical exercises as corrective measures for kyphosis and lordosis.
(CBSE 2012)
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IMPORTANT NOTES
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UNIT-III : YOGA AS PREVENTIVE MEASURE FOR

LIFESTYLE DISEASE
Obesity: Procedure, Benefits & Contraindications for Tadasana, Katichakrasana, Pavanmuktasana,
Matsayasana, Halasana, Pachimottansana, Ardha – Matsyendrasana, Dhanurasana, Ushtrasana,
Suryabedhan pranayama.
Obesity is that condition of the body in which the amount of fat increases to extreme levels. In other
words, obesity can be defined as ‘the condition when an individual weight 20 percent more than the
ideal weight’. An obese person usually fall prey to diabetes, hypertension, cardiovascular diseases,
cancer, arthritis, osteoarthritis, flat foot, respiratory problems, liver malfunction etc.
Types of Obesity
1. Hyper-static Obesity: in which the number of fat cells increases.
2. Hypertrophic Obesity: in which the size of fat cells increases.
Causes of Obesity
1. Heredity
2. Life style
3. Imbalance between calories intake and calories consumed
4. Endocrine gland functioning
Prevention of Obesity
1. Perform regular exercise and yoga 4. Avoid junk food
2. Say no to alcohol, smoking and drugs 5. Avoid overeating
3. Avoid carbohydrate rich diet etc.
Diabetes: Procedure, Benefits & Contraindications for Katichakrasana, Pavanmuktasana,
Bhujangasana, Shalabhasana, Dhanurasana, Supta-vajarasana, Paschimottanasana, Ardha-
Mastendrasana, Mandukasana, Gomukasana, Yogmudra, Ushtrasana, Kapalabhati.
It is really a very dangerous condition. If diabetes is not controlled, it can lead to renal failure, loss of
vision, amputation of limbs and cardiovascular diseases. Diabetes is such a disorder that is caused
sugar to build up in our stream instead of being used by the cells in our bodies. In fact, our body uses a
hormone (insulin) to control the level of sugar in our blood. When our body does not produce sufficient
amount of insulin or when insulin does not work properly, diabetes occurs. It is of three types.
node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\03_Unit-3 Yoga as Preventive measure for Lifestyle Disease.doc
1. Type I: in this type, the pancreatic gland does not produce insulin. Hence injection of insulin is
required daily for its treatment.
2. Type II: in this type, the body does not produce adequate amount of insulin for proper
functioning of our body.
3. Gestational diabetes is high blood sugar that develops during pregnancy and usually
disappears after giving birth. It can occur at any stage of pregnancy, but is more common in the
second half.
Causes of Diabetes:
1. Stress 5. Obesity
2. High blood pressure 6. Heredity
3. Depression 7. Drinking Alcohol
4. Smoking 8. Less physical work-out
Prevention of Diabetes:
1. Perform regular exercises 4. Use healthy diet
2. Reduce overweight 5. Quit alcohol and smoking
3. Avoid junk food 6. Avoid rich carbohydrate food
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Asthma: Procedure, Benefits & Contraindications for Tadasana, Urdhwahastottansana,
UttanMandukasana, Bhujangasana, Dhanurasana, Ushtrasana, Vakrasana, Kapalbhati,
Gomukhasana Matsyaasana, Anuloma-Viloma.
Asthma is a disease of lungs in which the airways become blocked 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 occurs at night or early in the
morning. The excessive amount of mucus in the passage further narrows the airways because it is
sticky and thick. For some people it can be minor nuisance, whereas for others 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 disease that it cannot be cured or treated but its symptoms can be controlled. It can be
allergic or non-allergic. It may be due to genetic factor. There are substances that cause allergies like
irritants in the air including smoke from cigarettes, wood-fires, strong fumes, sprays, perfumes or
scented soaps, etc., respiratory infections such as cold, flu, sore throat and sinus infections, exercising
in cold air and some medicines such as beta blockers, asprin, non-steroid anti-inflammatory drugs, etc.
Hypertension: Procedure, Benefits & Contraindications for Tadasana, Katichakransan,
Uttanpadasana, Ardha Halasana, Saral Matsyasana, Gomukhasana, UttanMandukasana,
Vakrasana, Bhujangasana, Makarasana, Shavasana, Nadi-shodhanapranayam, Sitlipranayam.
Hypertension: It means increased blood pressure. It has become a worldwide health problem because
a great number of people are facing the problem of hypertension 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 problem but nowadays, youngsters also suffer from this problem due to their
faulty lifestyles.
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 vessels and consequently the
blood pressure increases in arteries. This blood pressure is known as a systolic blood pressure. It is
represented by the first number. The pressure 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 mm Hg (Millimeter of Mercury). The normal blood pressure of an adult is considered
120/80 mm Hg. A person, whose blood pressure reading is beyond 140/90 mm Hg, is said to be having
hypertension.
Back Pain and Arthritis: Procedure, Benefits & Contraindications of Tadasan, Urdhawahastootansana,
Ardh-Chakrasana, Ushtrasana, Vakrasana, Sarala Maysyendrsana, Bhujangasana, Gomukhasana,
Bhadrasana, Makarasana, Nadi-Shodhana pranayama.
The pain which is felt in the back, usually originates from the bones, joint, muscles, nerves, etc. It may
be in the cervical, thoracic or lumber region. It may be spontaneous on can be chronic. It can be
constant, affecting one region or radiate to other parts such as arms, hips or legs. It may give a feeling
of burning sensation. Sometimes numbness may be felt in the legs or arms. The affected persons are
not able to do their work smoothly and efficiently. Back pain may result owing to bad personal health
habits and personal risk factors such as overweight, lack of physical activity or exercise, excessive
smoking, lack of flexibility or undue stress on back.
Arthritis is the swelling and tenderness of one or more joints. The main symptoms of arthritis are joint
pain and stiffness, which typically worsen with age. The most common types of arthritis are
osteoarthritis and rheumatoid arthritis.
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Obesity Diabetes Asthma
Tadasana Yogmudra Tadasana
Katichakrasana Katichakrasana Urdhwahastottansana
Pavanmuktasana Pavanmuktasana Anuloma-Viloma
Matsayasana Shalabhasana Matsyaasana
Halasana Bhujangasana Bhujangasana
Pachimottansana Paschimottanasana Vakrasana
Ardh-Matsyandrasana Ardh-Matsyandrasana UttanMandukasana
Dhanurasana Dhanurasana Dhanurasana
Ushtrasana Ushtrasana Ushtrasana
Suryabedhan pranayama Gomukasana Gomukhasana
Kapalabhati Kapalabhati
Mandukasana
Supta-vajarasana
Hypertension Back Pain and Arthritis

Tadasana Tadasana
Katichakransan Urdhawahastootansana
Shavasana Ardh-Chakrasana
Saral Matsyasana Ushtrasana
Bhujangasana Vakrasana
Vakrasana Sarala Maysyendrsana
UttanMandukasana Bhujangasana
Sitlipranayam Gomukhasana
Uttanpadasana Bhadrasana
Gomukhasana Makarasana
Ardha Halasana Nadi-shodhanapranayam
Makarasana
Nadi-shodhanapranayam
(Note: Procedure, benefits and contraindications of above Asanas will be discussed in classroom.)
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Obesity
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Diabetes
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Physical Education
Asthma
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Hypertension
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Physical Education
Back Pain and Arthritis
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Procedure: Sit in Padasana or Sukhasana position. Close your eyes. Keep the left nostril closed with the
Surya-bhedhana pranayama
middle and ring finger of the right hand. Slowly inhale without making any sound through the right
nostril. Then bring your hand down and place it on the knees and retain the breath. Simultaneously
contract your rectum muscles. Exhale very slowly, followed by releasing the rectum muscles (anal lock),
chest from the chin lock. Relax and come back to original position. Do this 3 to 5 times.
Benefits: It purifies the brain and destroys the intestinal worms and diseases arising from excess of wind
(Vayu). The worms that are found in the frontal sinuses are removed. It is good for persons suffering
from low blood pressure.
Contraindications: In case of any shoulder, wrist, fingers and hand injuries and surgery avoid this
asana. If there is acidity, stomach and mouth, avoid this practice due to the heat created by it.
Procedure: This involves forceful and fast diaphragmatic breathing. To perform the Kapalbhati, sit in
Vajrasana or Sukhasana position. The exhalations and inhalations are accompanied with the abdominal
Kapalabhati
movements which take place in quick successions.

Benefits: This is a great cleanser for the respiratory passages including the sinuses. It improves
respiratory function and promotes circulation. It improves balance. It removes acidity and gas related
problems. It cures asthma, and hair loss.
Contraindications: Pregnant women, slipped disc patients, and asthma patients should avoid it. It
should not be performed during menstruation
Procedure: Sit in any comfortable meditation asana. Keep the head and spine straight. Place your thumb
on your right nostril and your ring finger on your left nostril. Close your right nostril with your thumb
and inhale through your left nostril, until your lungs are full. Focus on your breathing. Next, release your
Anulom-vilom
thumb and close your left nostril with your ring finger.
Benefits: It improve patience, focus, and control, strengthens the immune system. It provides sufficient
oxygen for the functioning of every cell in our body. It removes waste products such as carbon dioxide
and other toxic gases from the body.
Contraindications: The practice is to be done only under the guidance of an experienced teacher. It
should not be practiced by those students who are under medication for blood pressure and acute asthma.
Beginners should practice with breaks and avoid holding their breath.
Procedure: Sit in any comfortable meditation position. Keep the head and spine straight. Place right
Nadi- shodhana pranayam
hand in jnana mudra. Close the right nostril with the right thumb. Inhale through the left nostril for 5
counts. After 5 counts of breath, release the pressure of thumb from the right nostril and close the left
nostril with the ring finger. Exhale through the right nostril for 10 counts, keeping the respiration rate
slow, deep and silent. Then, inhale through the right nostril for 5 counts.
Benefits: Calms and steadies the mind, improves focus and concentration. It strengthens the immune
system. It manages hypertension. It provides sufficient oxygen for the functioning of every cell in our
body. It removes waste products such as carbon dioxide and other toxic gases from the body.
Contraindications: People suffering from high blood pressure, or heart problems, or pregnant women
should never attempt to hold their breath. It is advisable that practice of this pranayama without
retention.
Procedure: Sit in Padmasana or in any comfortable position. Place your hands on the knees in jnana
mudra. Close your eyes gently. Open your mouth, bring the tongue outside the mouth and form a
Sheetali pranayama
cylindrical shape by bending the sides of the tongue longitudinally and inhale. Close your mouth. Retain
breath for as long as you can, simultaneously pulling your rectum muscles (anal lock).Then release chin
lock and anal lock and exhale slowly through the nostrils.
Benefits: It balances excess pitta. It cools the body and clears excess heat. It is beneficial in diseases
pertaining to throat and spleen etc. It also helps in controlling thirst and hunger. It purifies blood and
lowers blood pressure.
Contraindications: Sheetali and sheetkari are contraindicated for individuals with low blood pressure,
respiratory disorders and anyone with chronic constipation. Those with heart disease should practice
without the breath retention.
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Physical Education

1. Which one of the following asanas can be performed immediately after the meals?
(CBSE 2019-20)
(a) Chakrasana (b) Dhanurasana
(c) Sukhasana (d) Vajrasana
2. Identify the Asana: (CBSE 2022-23)
(a) Bhujangasana (b) Halasana

(c) Vajrasana (d) Dhanurasana
3. A disease associated with respiratory tracts is known as
(a) Diabetes (b) Obesity
(c) Asthma (d) Back pain
4. Which of the following asana is NOT used to cure asthma? (CBSE 2022-23)
(a) Tadasana (b) Dhanurasana
(c) Parvatasana (d) Bhujangasana
5. Which asana is base asana is not having back bend?
(a) Tadasasana (b) Chakrasana
(c) Bhujangasana (d) Ushtrasana
6. In Ardh Chakrasana which is the correct pose:
(a) Back bend in standing position (b) Forward bend in standing position
(c) Leg raised in sitting position (d) Head and led raised in lying position
7. Gomukhasana is used to cure
(a) Asthma (b) Back pain

(c) Obesity (d) Both (a) & (b)
8. Which of the following asanas are beneficial for diabetes?
(a) Hastasana, Vajrasana, Katichakrasana
(b) Mandukasana, Yogmudra, Ushtrasana
(c) Mandukasana, Trikonasana, Yogmudra
(d) Yogmudra, Shavasana, Suryabedhan pranayama
9. Which one of the following asanas is not a remedial asana for treating obesity?
(a) Tadasana (b) Shalabhasana
(c) Katichakrasana (d) Ardha-Matsyendrasana
OR
If pancreas not producing enough insulin, it may lead to:
(a) Migraine (b) Obesity
(c) Diabetes (d) Hypertension
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CBSE
10. Which asana is helpful in maintaining normal blood pressure? (CBSE Delhi 2019-20)
(a) Shavasana (b) Padmasana
(c) Shalabhasana (d) Vakrasana
OR
Gomukhasana, Vakrasana and Matsyasana are helpful in curing which disease?
(a) Diabetes (b) Back-pain
(c) Asthma (d) Obesity
11. Given below are the two statements labelled Assertion (A) and Reason (R).
A. Assertion (A): If our body does not produce sufficient amount of insulin, diabetes
occurs.
B. Reason (R): Excessive secretion of glucose from pancreas causes diabetes.
(d) (A) is false, but (R) is true
List - I List - II
1 Shavasana A Diabetes
2 Ardh Matsyendrasana B Asthma
3 Anuloma-Viloma C Obesity
4 Mandukasana D Hypertension
Code
1 2 3 4
(a) D C B A
(b) A B D C
(c) D C A B
(d) C D A B
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Physical Education
CASE BASED QUESTION
1. In relation to the pictures, answer the following questions:
(a) The above pose can be identified as

(b) This asana is used to cure --------------.
(c) Normal Blood pressure is an adult is ----------------.
(d) The name of this asana comes from the Sanskrit word ----------- which means ---------------------.

1. Design a free hand drawing of any two asanas to prevent obesity.
2. What do you mean by hypertension & how can you prevent hypertension.
3. State the procedure of Bhujangasana.
4. Elaborate the contraindications of Tadasana and explain the benefits of it.
5. Mention any two benefits of Paschimottanasana.

1. Explain Asanas as preventive measure.
2. Write the causes of Obesity.
3. What is the procedure of Makarasana?
4. What are the symptoms of Diabetes?
5. What are the symptoms of Hypertension?
6. What are the causes of Asthma?
7. Draw and label the diagram of Bhadrasana correctly and discuss the technique for the asana,
8. Explain the correct breathing pattern while performing nadi-shodhan pranayama.
9. Write in detail the benefits of Ardha Chakrasana. node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\03_Unit-3 Yoga as Preventive measure for Lifestyle Disease.doc
10. Explain the procedure and benefits of any one asana used to cure diabetes.
(CBSE Paper 2019-20)
1. Write the procedure, benefits and contraindications of two Asanas to manage Obesity.
2. What are the benefits of Paschimottanasana and Pavanmuktasana?
3. What is Asthma? What are the benefits of Chakarasana and Parvatasana?
4. Name the Asanas used to cure Hypertension. Write the procedure and benefits of Vajarasana.
5. Briefly explain the symptoms and causes of Asthma. Explain the procedure, benefits and
contraindications of any two asanas to prevent Asthma. (CBSE 2018)
6. Discuss the asanas helpful for a person suffering from arthritis?
7. Write down the procedure and contraindications of Makarasana in detail.
8. List down any four asanas used for prevention Hypertension. Explain the procedure and
contraindication of any one of them with the help of a stick diagram. (CBSE 2022-23)
54 E
CBSE
UNIT-IV: PHYSICAL EDUCATION & SPORTS FOR CWSN

(CHILDREN WITH SPECIAL NEEDS - DIVYANG)
Organizations Promoting Disability Sports (Special Olympics; Paralympics; Deaflympics)
Disability refers to limitations in individual functioning, including physical impairment, intellectual

impairment, cognitive impairment, sensory impairment, mental illness and various types of chronic
diseases. A person with disability is not able to participate in sports and physical education due to
her/his impairment, and attitudinal and environmental barriers.
Special Olympics
Special Olympic is the world’s largest inclusive sports organization for children as well as adults. It is a
global movement that accepts and welcomes every single individual regardless of their abilities
and disabilities. With their unified sports partners in more than 172 countries, the movement is creating
a better world order with equality, joy and better fitness. The Special Olympics organization is
recognized by the IOC; however, unlike the Paralympic Games, Special Olympics World Games are
not held in the same year or in conjunction with the Olympic Games.
History of Special Olympics

The founder, Eunice Kennedy Shriver, is considered a pioneer in the worldwide struggle for the right
of people with intellectual disabilities. She started this worldwide movement called Special Olympics
as a backyard summer camp for children with intellectual disabilities.
Owing to her efforts, the first Special Olympics were held in July 1968 in Chicago. About 1000
node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\04_Unit-4 Physical Education & Sports for CWSN (Children with Special Needs - Divyang).doc
athletes from USA and Canada participated in one-day event, which was a joint venture by Kennedy
Foundation and Chicago Park District. In 1971, US Olympic 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 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 officially
organised by International Olympic Committee. In 2003 Special Olympics, approximately 7000
athletes from 150 nations participated in 18 disciplines.
Logo of Special Olympics

The Special Olympics logo is based on the sculpture “Joy and Happiness to All the Children of the
World” by Zurab T sereteli. The logo is a symbol of growth, confidence and joy among children and
adults with disabilities who are learning coordination, mastering skills, participating in competitions
and preparing themselves for richer, more productive lives.
Oath of Special Olympics

The Special Olympics athlete's oath, which was first introduced by Eunice Kennedy Shriver at the
inaugural Special Olympics international games in Chicago in 1968, is “Let me win. But if I cannot
win, let me be brave in the attempt.”
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Physical Education
Special Olympic Flame
Since the first Torch Run at the Olympic Games in 1936, the Torch Run is one of the most important
parts of the Opening Ceremony. During a moving ceremony in Athens, Greece the “Flame of Hope
torch” was lit by the rays of the sun as the first part of its journey to the Special Olympics World
Games Abu Dhabi 2019.
Programmes run by Special Olympics around the world
(A) Young Athlete Programme
For young people with and without intellectual disabilities between the ages of 2–7, Special Olympics
has a Young Athletes Programme — an inclusive sport and play Programme with a focus on activities
that are important to mental and physical growth. Children engage in games and activities that develop
motor skills and hand-eye co-ordination.
(B) Unified Sports Programme
In recent years, Special Olympics has pioneered the concept of Unified Sports, bringing together
athletes with and without intellectual disabilities as teammates. The basic concept is that training
together and playing together can create a path to friendship and understanding.
(C) Healthy Athletes Programme
This Programme offers health screenings to athletes in need. In 1997, Special Olympics began an
initiative called Healthy Athletes that currently offers health screenings in seven areas:
1. Fit Feet (podiatry) 5. FUN fitness (physical therapy)
2. Health Promotion (better health and well-being) 6. Healthy Hearing (audiology)
3. MedFest (sports physical exam) 7. Opening Eyes (vision)
4. Special Smiles (dentistry).
Special Olympic Sports Rules/Guidelines
1. Athletes shall be divided into competition division based upon their ability, age and sex.
Competition divisions are structured so that an athlete competes against another athlete of
similar ability
2. Special Olympics have more than 30 Olympic-type individual and team sports that provide
meaningful training and competition opportunities for people with intellectual disabilities.
3. At competitions, medals are awarded to the first, second and third-place winners in each event,
and ribbons are awarded to athletes who finish in fourth through eighth place.
To participate in Special Olympics, a person must be at least 8 years old and identified by an agency or
professional as having one of the following conditions: intellectual disabilities, cognitive delays as
measured by formal assessment, or significant learning or vocational problems due to cognitive delay
that requires or has required specially designed instruction.
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Paralympics
The word “Paralympic” derives from the Greek preposition 'para' meaning beside or alongside and the
word Olympic. Thus, the word Paralympics refers to an International Games Competition that is
parallel to the Olympics and illustrates how the two movements exists side-by-side.
Paralympic Games are a major international multi-sport events for the athletes with various
disabilities such as athletes with mobility disabilities; amputations, blindness and cerebral palsy.
Paralympic Games are held at an interval of every four years following the Olympic Games. These
games are governed by the International Paralympic Committee. The first Paralympic Games were
held in Rome Italy in 1960 featuring 400 athletes from 23 countries. However, the Paralympic word
was used officially in 1988 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. All Paralympic games are governed by the
International Paralympic Committee (IPC). There are twenty-two sports on the Summer Paralympic
programme and five sports on the Winter Paralympics programme.
Paralympic Anthem
The Paralympic Anthem, also known as the Paralympic Hymn, is played when the Paralympic Flag is
raised. It is a musical piece, "Hymne de l'Avenir" (en. "Anthem of the Future") composed by
Thierry Darnis, and adopted as the official anthem in March 1996.
Opening Ceremony
As mandated by the Paralympic Charter, various elements frame the opening ceremony of the
Paralympic Games. Most of these rituals were established at the 1920 Summer Olympics in Antwerp.
The ceremony typically starts with the hoisting of the host country's flag and a performance of its
national anthem. Unlike the Olympic Games, immediately after the national anthem the athletes parade
into the stadium grouped by nation. Since the 1988 Summer Paralympics, the nations enter the stadium
alphabetically according to the host country's chosen language, though with the host country's athletes
being the last to enter. The host nation presents artistic displays of music, singing, dance, and theatre
representative of its culture.
Speeches are given, formally opening the games. Finally, the Paralympic torch is brought into the
stadium and passed on until it reaches the final torch carrier—often a Paralympic athlete from the host
nation - who lights the Paralympic flame in the stadium's cauldron.
Closing Ceremony
The closing ceremony of the Paralympic Games takes place after all sporting events have concluded.
Flag-bearers from each participating country enter, followed by the athletes who enter together,
without any national distinction. The Paralympic flag is taken down. The games are officially closed,
and the Paralympic flame is extinguished
Categories of Disability
The IPC has established ten disability categories, including physical, visual, and intellectual
impairment. Athletes with one of these disabilities can compete in the Paralympics though not every
sport can allow for every disability category. These categories apply to both Summer and Winter
Paralympics.
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Physical Education
(A) Physical Impairment – There are eight different types of physical impairment:
1 Impaired muscle power: With impairments in this category, the force generated by
muscles, such as the muscles of one limb, one side of the body or the lower half of the
body is reduced, e.g., spinal cord injury, spinal bifida, post-polio syndrome.
2 Impaired passive range of movement: Range of movement in one or more joints is
reduced in a systematic way. Acute conditions such as arthritis are not included in this
category.
3 Loss of limb or limb deficiency: A total or partial absence of bones or joints from
partial or total loss due to illness, trauma, or congenital limb deficiency, e.g., amputation,
dysmelia.
4 Leg-length difference: Significant bone shortening occurs in one leg due to congenital
deficiency or trauma.
5 Short stature: Standing height is reduced due to shortened legs, arms and trunk, which
are due to a musculoskeletal deficit of bone or cartilage structures. e.g., achondroplasia,
growth hormone deficiency, osteogenesis imperfecta.
6 Hypertonia: Hypertonia is marked by an abnormal increase in muscle tension and
reduced ability of a muscle to stretch. Hypertonia may result from injury, disease, or
conditions which involve damage to the central nervous system. e.g., cerebral palsy.
7 Ataxia: Ataxia is an impairment that consists of a lack of coordination of muscle
movements. e.g., cerebral palsy, Friedreich’s ataxia, multiple sclerosis.
8 Athetosis: Athetosis is generally characterized by unbalanced, involuntary movements
and a difficulty maintaining a symmetrical posture. e.g., cerebral palsy, choreoathetosis.
(B) Visual Impairment –This includes impairment of one or more component of the visual system
(eye structure, receptors, optic nerve pathway, and visual cortex). The sighted guides for athletes with a
visual impairment are such a close and essential part of the competition that the athlete with visual
impairment and the guide are considered a team. Beginning in 2012, these guides along with
sighted goalkeepers in 5-a-side football became eligible to receive medals of their own.
(C) Intellectual Disability –The IPC primarily serves athletes with physical disabilities, but the
disability group Intellectual Disability has been added to some Paralympic Games. This includes only
elite athletes with intellectual disabilities diagnosed before the age of 18. However, the IOC-
recognized Special Olympics World Games are open to all people with intellectual disabilities.
International Paralympic Committee
The International Paralympic Committee (IPC) is an international non-profit organisation and the
global governing body for the Paralympic Movement. The IPC organizes the Paralympic Games and
functions as the international federation for nine sports. Founded on 22 September 1989
in Düsseldorf, West Germany, its mission is to "enable Paralympic athletes to achieve sporting
excellence and inspire and excite the world". Furthermore, the IPC wants to promote the Paralympic
values and to create sport opportunities for all persons with a disability, from beginner to elite level.
The IPC has a democratic constitution and structure and is composed of representatives from
182 National Paralympic Committees (NPCs), four international organizations of sport for the disabled
(IOSDs) and five regional organizations. The IPC's headquarters is located in Bonn, Germany.
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Deaflympics
The Deaflympics also known as Deaflympiad (previously called World Games for the Deaf,
and International Games for the Deaf) are a periodic series of multi-sport events sanctioned by
the International Olympic Committee (IOC) at which Deaf athletes compete at an elite level. Unlike the
athletes in other IOC-sanctioned events (the Olympics, the Paralympics, and the Special Olympics),
athletes cannot be guided by sounds (such as starting pistols, bullhorn commands or referee whistles).
The games have been organized by the Committee International des Sports des Sourds (CISS, "The
International Committee of Sports for the Deaf") since the first event in 1924.
History of Deaflympics
The Deaflympics are held every four years, and are the longest running multi-sport event in history
after the Olympics. The first games, held in Paris in 1924, were the first ever international sporting
event for athletes with a disability. The event has been held every four years since, apart from a break
for World War II, and an additional event, the Deaflympic Winter Games, was added in 1949. The
games began as a small gathering of 148 athletes from nine European nations competing in the
International Silent Games in Paris, France, in 1924; now, they have grown into a global movement.
Officially, the games were originally called the "International Games for the Deaf" from 1924 to 1965,
but were sometimes also referred to as the "International Silent Games". From 1966 to 1999 they were
called the "World Games for the Deaf", and occasionally referred to as the "World Silent Games".
From 2001, the games have been known by their current name Deaflympics (often mistakenly called
the Deaf Olympics).
Parameters for Deaflympics
To qualify for the games, athletes must have a hearing loss of at least 55db in their "better
ear". Hearing aids, cochlear implants and the like are not allowed to be used in competition, to place all
athletes on the same level. Other examples of ways the games vary from hearing competitions are the
manner in which they are officiated. To address the issue of Deaflympians not being able to be guided
by sounds, certain sports use alternative methods of commencing the game. For example, the football
referees wave a flag instead of blowing a whistle; on the track, races are started by using a light,
instead of a starter pistol. It is also customary for spectators not to cheer or clap, but rather to wave –
usually with both hands.
Concept of Classification and Divisioning in Sports
The concept of Classification and Divisioning is a process used in disability sports for providing even
and fair competition for athletes with disability through grouping of athletes. The purpose is very much
similar to grouping system used in mainstream sports according to their age-group, gender, weight etc.
The general goal of any classification or divisioning in disability sports is to reduce or minimize the
effect of sports performance due to any of the above-mentioned variables like age, gender, weight or
even abilities. Classification is a grouping process associated with Paralympics and para-athletes, and
‘divisioning’ is a process of grouping associated with Special Olympics. Classification process adopted
by Paralympics assigns categories to athletes based on different types of disabilities; on the other hand
divisioning process of Special Olympics is a performance based system of grouping athletes bases on
their skill level.
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Classification in Paralymics
Paralympic Games, through the international Paralympic committee (IPC), has developed classification
process which can contribute “to sporting excellence for all Athletes and sports in the Paralympic
Movement, and providing equitable competition. Classification is undertaken to ensure that an
Athlete’s impairment is relevant to sports performance, and to ensure that the Athlete competes
equitably with other Athletes” with fair chance to all participant athletes engaging in competitive
sports. According to the IPC, the classification process serves two roles. The first is to determine who
is eligible and the second is to group sportspeople for the purpose of competition. The eligibility
minimum is an impairment that limits the sportsperson›s ability to participate in an activity and the
disability needs to be permanent in nature.
Classification Process
Classification for Paralympics sports generally has three or four steps. The first step is generally a
medical assessment. The second is generally a functional assessment which involves two parts: first
observing a sportsperson in training and then observing the sportsperson in competition. There are a
number of people involved in this process beyond the sportsperson, including individual classifiers,
medical classifiers, technical classifiers, a chief classifier, a head of classification, a classification panel
and a classification committee.
Divisioning in Sports by Special Olympics
Special Olympics uses a competitive-level matching or grouping referred to as ‘divisioning’, which is a

fundamental rule at Special Olympics. Athletes in competitions are matched with others of the same
gender, about the same age and most importantly, of about the same competitive ability.
The fundamental difference between Special Olympics competitions and those of other sports
organizations is that athletes of all ability levels are encouraged to participate, and every athlete is
recognized for his/her performance. Competitions are structured so that athletes compete with other
athletes of similar ability in equitable divisions
Implementation of Divisioning
An athlete’s ability is the primary factor in divisioning Special Olympics competitions. The ability of
an athlete or team is determined by an entry score from a prior competition or the result of a seeding
round or preliminary event at the competition itself. Other factors that are significant in establishing
competitive divisions are age and sex. In the process of divisioning, athletes are firstly categorised as
per their age group which is different for individual and team sports, followed by Gender and lastly by
their ability.
Process of Divisioning :
1. Age
Team Sports Individual Sports

15 & under 8-11 years
16-21 years 12 – 15 years
22 and above 16-21 years
22-29 years
30 and above
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2. Gender: In the second step, athletes are grouped as per gender, in some circumstances gender
can be combined too.
3. Ability: Finally athletes in Special Olympics are grouped according to their skill abilities scores
which are recorded by committee through preliminary and on-site events.
This makes Divisioning in Special Olympics a process in which, before each competition, a time, score
or skill assessment is submitted for each athlete or team. For events that are not timed or measured,
such as football and badminton, there is a series of short games between athletes or teams or an
assessment of each athlete or team’s ability by a committee. The divisions are then set up based on the
information on each athlete’s skill level so that each set of competitors is closely matched. Towards
fair divisioning, Athletes as well as coaches are expected to follow the Special Olympics Official Sport
Rules and the Athlete’s Code of Conduct.
Maximum Effort Rule: To achieve the intentions of fairness, there is a ‘maximum efforts rule’,
wherein athletes are expected to give their maximum effort during divisioning process and coaches are
expected to motivate all athletes towards giving their best. Special Olympics Athletes who do not
participate honestly and do not adhere to the maximum effort rule in all preliminary trials or final
rounds violate the true spirit of competition and may even be disqualified from competition.
Concept of Inclusion in Sports, its need and implementation
With the introduction of the Right to Education, which makes education a fundamental right of every
child between the ages of 6 and 14 all children – including those who are physically and mentally
challenged, or afflicted with various types of disabilities and disorders – have the right to come to
school to develop their abilities through the process of education. It is, therefore, the duty of all schools
to provide them with such opportunities that they develop their learning.
Encouraging Inclusion through Physical Education and Sports
1. Role of Family – The role of family in encouraging a healthy, sports-oriented lifestyle for a
child with a disability is crucial. At times the family may find it difficult to accept reality, and
may give up on the child. It is essential to promote awareness and to treat a CWSN as equal in
the family. A CWSN may require a structured life routine where participation in recreational
games and sports plays a very important role in developing a healthy mind and body of the
child. Parents should observe certain different abilities of the child and take professional help to
enable her/him to excel in the area.
2. Role of School – School gives a structured programme to a child or a group where co-
scholastic activities and sports are a part of the regular routine. All schools must have trained
APE teachers to give a specially-abled child access to games where equipment and movements
are adapted in a fun way for her/his holistic development. Here, a teacher or a coach helps a
child to transit towards competitive sports under different organizations such as Special
Olympics, Paralympics etc.. The school should take care to provide infrastructure that is
compatible with the needs of CWSN e.g., a ramp along with stairs. Schools must run
sensitization programmes so that CWSN are recognised for their efforts and organise intramural
and extramural sports competitions or carnivals.
3. Role of Organisations – There are some organizations working at the grass root level to
promote adapted sports. These organizations are responsible for training teachers and coaches
for teaching, coaching and organizing sports events at Zonal, District, State, National and
International levels.
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INCLUSION - ITS NEEDS AND IMPLICATION
Each individual is different in terms of his physical, social, emotional and cognitive characteristics.
This diversity is a reality, and everyone should respect the differences in each other. Inclusion is a vast
concept that implies including everyone in education without being judgmental about the abilities,
appearance, and economic condition etc. of the participants. Inclusion in education refers to a model
wherein CWSN spend most or all of their time with students with non-special needs. It is based on the
notion that Inclusive Education is more effective for students with special needs since they get a mixed
experience. This social interaction leads to success in later life.
Inclusion plays a big role in creating a safe, comfortable and emotionally secure environment in any
educational institution. Inclusion is not a law to be forced on anyone. It is a process which enables a
child's smooth transition to understand, accept and implement the culture of inclusion in different
situations. Physical education and sports play a very important role in promoting inclusion in any
educational institute.
Need for Inclusive Education

Inclusive education provides a student training for real life situations as all students, with or without
disabilities, learn to interact and work collectively.
1. Builds Self Esteem – Inclusive classrooms are filled with diverse learners. This lets kids
observe and talk about diverse learning patterns and the manner in which everyone learns in
their own way. CWSN may find that they have more in common with other students and this
goes a long way in building self-esteem. Differently-abled individuals show marked
improvement in self- confidence if they have studied in a regular school. It can also help
students build and maintain friendships.
2. Improves Social and Communication Skills: Inclusive education provides ample
opportunities for all students – students with disabilities and those without disabilities – to have
better social relations amongst themselves. Since social skills are better learnt through
observation and imitation, students with special needs get a better understanding of the world
around them by being part of a regular classroom.
3. Enhances Sensitivity – It has been noted that students without disabilities become more
sensitive if they study in a classroom where they have students with special needs. They
understand and appreciate their emotions and feelings and become more sensitive and caring
towards them. They learn how to be more patient and to empathise with others.
4. Creates Better Understanding and Appreciation of others – In an inclusive classroom,
students with or without special needs understand and appreciate the strengths and weaknesses
of their classmates.
5. Creates a Sense of Belonging – All children are able to be part of a community and develop a
sense of belonging. This makes them better prepared for life as they learn to value each other
despite their differences. CWSN enjoy the acceptance and develop a feeling of belonging to the
group of students with or without special needs.
6. Enhances Academic Performance – Inclusive education leads to better academic performance
than in exclusive education. It provides better opportunities for learning as children with
varying abilities are often better motivated when they learn in classes surrounded by other
children.
7. Improves Performance – Since the expectations of all the children are higher in a mixed
abilities classroom, inclusion attempts to develop an individual’s strengths and gifts by
stretching each individual to optimal performance.
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Implementation of Inclusive Education in India
In India, the number of children/persons with disabilities or special needs is really large. As a result,
they have a number of problems in getting education, especially inclusive education. It is important to
implement inclusive education in India not only to provide benefits of inclusion to all individuals but
also to ensure optimal utilization of resources.
India should emphasize on the following measures for effective implementation of inclusive education.
1. Ensuring effective implementation of the Right to Education in all states so that no child is left
out of the ambit of education so that we are able to take care of the needs of CWSN.
2. Equipping teachers, especially in rural areas, through appropriate training and in-service
workshops to teach CWSN in an inclusive classroom.
3. Developing a support team through regular analysis of schools, curriculum and amenities in
order to give access to the regular curriculum methods to children with difficulties in learning.
4. Encouraging a flexible approach towards curriculum transaction whereby teachers and students
are able to diagnose and resolve the problems that they face during the teaching learning
process.
5. Involving parents as partners and as a resource in the decision-making process for enhancing
their child’s learning so that a collaborative effort results in effective inclusive education.
6. Looking at all children at what they can do rather than what they cannot do.
7. Designing schools and classes in ways that help children learn and achieve to their fullest
potential.
8. Curriculum experts should carefully design programmes so that the curriculum is made parallel
for all the children with or without special needs in inclusive education.
9. Making sincere efforts to develop good relations and understanding between families of
students with disabilities and without disabilities. In this way, all students will also develop
good relations among themselves.
10. Providing students related materials like uniforms, books, stationery, transport allowance,
stipend for girls, boarding and lodging facilities, therapeutic services, teaching and learning
materials, assistive devices, etc., to CWSN from the school.
Advantages of Physical activities for children with special needs

Physical activities can play a significant as well as positive role in the life of children with special
needs. In fact, there is a wealth of evidence to support physical activities for children with disabilities.
It improved functional status and quality of life among children with special needs. Following are the
advantages of physical activities for children with special needs:
1. Physical improvement
2. Mental improvement
3. Reduce the level of stress, anxiety and depression
4. Self-esteem
5. Improved social interaction
6. Better emotional and psychological health
7. Reduce risk of health complication
8. Mode of Recreation and Fun
9. Channelizing the Surplus
10. Energy Psychological benefits
11. Healthy lifestyle
12. Increased Independence
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Strategies to make physical activities accessible for children with special needs
Children with special needs or with various types of disabilities such as mental disability, hearing
impairment, speech or language impairment, blindness, autism or poor body mechanics, health
impairment, etc., have the right to develop their abilities in a democratic society through the process of
education.
Following strategies should be taken into consideration to make physical activities accessible for the
children with special needs:
1. Medical check-up
2. Physical activities must be based on interests of children
3. Equipment related to physical activities should be according to the needs of children
4. Specific environment should be provided
5. A variety of different instructional strategies should be used
6. Rules should be modified according to the needs of children with disabilities
7. Children’s previous experience must be taken into consideration
8. Advance information about activity should be communicated clearly
9. Space should be approachable for people having physical disability
10. During initial stage activities should be simple and the activity should be based on a single
action.
11. Children’s previous experience must be taken into consideration
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1. World Disability Day is celebrated on:

(a) 2nd April (b) 21st June
(c) 29th August (d) 3rd December
2. Paralympic Games was a 1948 sporting competition held at Stoke Mandeville hospital in
(a) England (b) United States of America
(c) Germany (d) Greece
3. The founder of Special Olympics was
(a) Eunice Kennedy Shriver (b) John F. Kennedy
(c) Lyndon B. Johnson (d) Donald Trump
4. The first Special Olympics Games were held in
(a) Chicago (b) Paris
(c) NewYork (d) Washington D.C.
5. First Deaflympic Games was organized in the year ---------------. (CBSE 2022-23)
(a) 1896 (b) 1960
(c) 1924 (d) 1951
6. Right to education provides free education for all children within the age group of:
(a) 5 - 10yrs (b) 6 - 14 yrs
(c) 10 - 18 yrs (d) 2 - 7 yrs
7. Rule used by Special Olympics to achieve the intentions of fairness is referred as:
(a) Maximum Effort Rule (b) Honest Effort Rule
(c) Best Effort Rule (d) Minimum Effort Rule
8. In which games whistles or guns are not used in starting of races?
(a) Common Wealth Games (b) Deaflympics
(c) Paralympics (d) Olympic Games
9. Cochlear implants are not allowed in:

(a) Special Olympics (b) Deaflympics
(c) Paralympics (d) Olympics Games
10. How many sports are there in Summer Paralympics which are sanctioned by International
Paralympic Committee?
(a) 28 (b) 6
(c) 22 (d) 16
Assertion (A):Various studies have shown that physical activities provide physical strength to
the differently-abled children.
Reason (R): Physical activities enhance operational ability and quality in the differently-
abled children and inspire them for the active lifestyle.
(d) (A) is false, but (R) is true.
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List - I List - II
1 IPC's headquarters A IPC
2 Organizes the summer and winter Paralympic B Rome
3 First Paralympic games C Spirit in motion
4 Motto of Paralympics D Bonn
Code
1 2 3 4
(a) C B A D
(b) A B D C
(c) D A B C
(d) B D A C
CASE BASED QUESTION
1. In relation to the pictures, answer the following questions. (CBSE 2022-23)
®
(A) (B) (C)
(a) Logo shown in picture --------------- refers to Special Olympic.
(b) Who was the founder of Special Olympics?
(c) According to figure 'B', the hand shapes of 'OK', 'Good' and 'Great' that overlap each other in a
circle, represent the original sign for Olympic.
(d) How many countries participated in the first Paralympic Games in Rome (Italy) in 1960 ?
OR
The motto of Paralympics is --------------.
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1. Differentiate between Special Olympics and Paralympics.
2. Discuss about the opening ceremony of Paralympic Games.
3. Write any two strategies to make physical education assessable to CWSN.
4. Briefly explain any two types of physical impairment.
5. What do you understand by the term hypertonia?
6. What do you understand by inclusion in education?
7. List two benefits of inclusive education.

1. When and where did Paralympics start? What was the purpose of these games?
2. What is the vision of the International Paralympic Committee?
3. What do you know about Deaflympics?
4. Write a short note on Special Olympics.
5. List the Programmes run by Special Olympics around the world.
6. Briefly discuss Paralympic Games.
7. Describe ‘Maximum Effort Rule’ used in Special Olympics?
8. Difference between Classification and Divisioning in disability sports?
9. ‘Participation in physical activities is advantageous for children with special need.’ Briefly
explain any six advantages.

1. Write a note on Paralympic Games.
2. Write a detailed note on Deaflympics.
3. Briefly describe the types of physical impairments identified by IPC.
4. Explain the strategies to make physical activities assessable for children with special needs.
5. What are the benefits of physical activities for children with special needs?
6. Explain the objective and need for classification and divisioning in disability sports?
7. How does inclusion in Physical Education benefit CWSN?
8. How does inclusive education help integration of CWSN in society?
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IMPORTANT NOTES
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UNIT-V : SPORTS & NUTRITION

Balanced diet
“A diet which consists of all the essential food constituents’ viz. proteins, carbohydrates, fats, vitamins,
minerals and water in correct proportion is called balanced diet.”
Functions of balanced diet:

1. It provides energy for the various activities of the body.
2. It helps the body to grow and replace worn out tissues.
3. It has the chemicals, which help to control the body functions and protect the body from
diseases.
‘Nutrition’ is defined as the science of food and its relationship to health. In other words, it can be said
that Nutrition is the science of foods which deals with the dynamic process in which the food
consumed is digested, nutrients are absorbed, distributed to the tissues for utilization and wastes are
disposed of the body.
Macro Nutrients Micro Nutrients Nutritive Components Non-Nutritive Components

of Diet of Diet
1. Carbohydrates 1. Minerals 1. Carbohydrates 1. Fiber or Roughage
2. Proteins 2. Vitamins 2. Proteins 2. Water
3. Fats 3. Fats 3. Color Compounds
4. Water 4. Minerals 4. Flavor Compounds
5. Vitamins 5. Plant Compounds
6. Phytochemical
Macro Nutrients: Macro nutrients constitute the majority of individuals’ diet. They are taken in large
amount. They supply energy and are needed for growth, maintenance and to perform activities.
Micro Nutrients: They are required in very small amounts. These are extremely significant for normal
node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\05_Unit-5 Sports & Nutrition.doc
functioning of the body. The main function of these nutrients is to enable various chemical reactions to
occur in the body.
Nutritive Components of Diet: Nutritive components of diet are those components which contribute
or provide energy or calories.
Non-Nutritive Components of Diet: Non-nutrient components are those with no nutritional value and
no energy or calories, which are necessary only in small-small quantities for the body. It includes
water, roughage (fiber foods), flavors, colors, pesticide residues etc. The many non-nutritive
components of food found recently should be avoided as they contain more phytochemicals (chemical
compounds produced by plants), some of which may cause harm and affect health.
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Components of Diet
Nutritive Components Non-Nutritive Components
Water Fiber Colour Flavour Plant Phytochemical

compound compound compound
Macro Nutrients Micro Nutrients
Carbohydrates Fats Proteins Vitamins Minerals
Simple Complex Simple Conjugated Derived Macro Micro (Trace)

Protein
1. Sodium 1. Iron
2. Chloride 2. Zinc
Saturated Unsaturated 3. Potassium 3. Iodine
(Animal Fat) (Vegetable Fat) 4. Calcium 4. Selenium
5. Phosphorous 5. Copper
6. Magnesium 6. Manganese
Monosaturated Poly unsaturated Hydrogenated 7. Sulphur 7. Fluoride
8. Chromium
9. Molybdenum
Water Soluble Vitamins Fat Soluble Vitamins

Vitamin Vitamin Vitamin Vitamin Vitamin Vitamin

B complex C A D E K
Food groups can also be classified according to their functions:
Group 1. Energy giving foods- This category includes foods rich in carbohydrate and fat
Cereals and roots and tubers, Sugar and jaggery, Fats and oils
Group 2. Body building group – this category includes foods rich in protein
Milk and milk products , Meat and meat products, fish, egg or poultry, Pulses, Nuts and oilseeds
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Group 3. Protective or regulatory foods – This group include foods providing vitamins and minerals
I. Fruits II. Vegetables

Yellow and orange fruits (mango, papaya) Green leafy vegetables (spinach, mustard, fenugreek
etc.)
Citrus fruits (lemon, orange, mausambi) Yellow and orange vegetables (carrot, pumpkin)
Others (apple, banana etc.) Others (beans, okra, cauliflower etc.)
Root vegetables- potatoes and yam (arvi) are rich in
carbohydrates
Carbohydrates: Carbohydrates are the most important sources of energy. They are compounds of carbon,
hydrogen and oxygen. The very first part of the name ‘carbo’ means that they contain carbon. The second part of
the name ‘hydr’ means that they contain hydrogen. The third part of the name ‘ate’ means that they contain
oxygen. In all carbohydrates the ratio of hydrogen atoms to oxygen atoms is 2:1 just like water, i.e., H2O.
Carbohydrates are actually the organic compounds that are important for different digestive operations in our
body. There are two main types of carbohydrates, i.e., simple and complex carbohydrates. Glucose, fructose,
galactose, sucrose, maltose and lactose are called simple carbohydrates. These carbohydrates are soluble in
water. These are crystalline. They are sweet in taste. These are called sugar. Starch, dextrines, glycogen and
cellulose are called complex carbohydrates or polysaccharides. These are not sweet in taste. They are insoluble
in water. They are not crystalline.
Recommendations: 60 to 70 % of our total calories should come from carbohydrates. Excess of carbohydrates
are converted into fats by the liver and stored in adipose tissue.
Proteins: Proteins contain the elements – Carbon, Hydrogen, Oxygen, Nitrogen and sometimes Sulphur.
Proteins are very large molecules, so they cannot get directly into our blood. So, they are turned into amino-
acids by our digestive system. There are 23 amino-acids. Out of these, 9 amino acids must be available in the
diet. These amino acids are used by the body to create blood, muscles, nails, skin, hair and internal organs.
Proteins form new tissues, repair the broken tissues, regulate balance of water and acids, transport oxygen and
nutrients and make antibodies. Our physical growth and development will be retarded, if we take less amount of
protein in our food. Along this, proteins also play important role in the mental development of an individual.
The daily requirements of proteins amount to about 20gm.
Recommendations: Experts recommend that 20% of the total daily calories should come from proteins. It is
important to note that exercise is the key for stimulating growth of new muscle tissue. High intake of proteins
create extra load on the body especially Kidney and Liver due to disposal of nitrogen.
Fats: Fats contain carbon, oxygen and hydrogen in the percentage of 76, 12 and 12 respectively. Fats are
necessary for many body functions. Fats keep us warm and give protection to organs. Fats also help in
production of hormones. Fats can be classified according to their structures. There are three different groups of
fats in diet such as saturated fats, polyunsaturated fats and monounsaturated fats. The intake of saturated fats
increases the chances of heart diseases, due to the increase of cholesterol in blood. Such types of fats are found
in fast foods, pastries and biscuits. The polyunsaturated fats and monounsaturated fats help in lowering the blood
cholesterol. The polyunsaturated fats are slightly better than monounsaturated fats. Fats are essential in diet but
the quantity should be limited.
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Recommendations: Total fats consumption on a daily basis should not exceed 30% of the total calories intake.
Out of which saturated fats should be limited to 10% of the total calories for the day and remainder of the day’s
fats intake should be equal amount of monounsaturated and polyunsaturated fats. Diets high in fats lead to
increase the risk of obesity (over weight) and heart diseases. If we eat more carbohydrates than required by our
body, the body converts the extra amount into fats and stores it. It is important, therefore, both to limit the total
amount of fats in the diet and to ensure that the relative proportions of polyunsaturated and saturated fats are
correct.
Mineral Elements: Mineral elements are very essential in our diet. Our 4% of body weight is made up of
mineral elements. These elements are required for healthy teeth, bones and muscles. Minerals are also used by
body for various activities such as transmission of nerve impulses, formation of hormones and maintenance of
heart beat etc. Minerals can be classified into macro-elements (major elements) and micro-elements (trace
elements). Our body requires more amounts of major minerals than trace minerals. Major minerals or macro-
elements such as calcium, phosphorus, sodium, chlorine, magnesium, potassium and sulphur are required in our
body in more amounts, i.e., 0.1 gram of each of these minerals per day. Whereas trace elements or micro
minerals such as copper iron, iodine, fluoride, cobalt, chromium, selenium and zinc are required in less amount,
i.e., 0.01 gram of each trace element per day.
Vitamins: Vitamins are required by the body for its various metabolic processes and for the normal working of
the body. They are required by the body in very small amount. Vitamins do not yield energy but enable the body
to use other nutrients. For a healthy person these requirements are met by a normal, well balanced diet.
However, if our diet is lacking in any vitamin, we suffer from deficiency diseases. In fact all the vitamins are
organic chemicals. There are two groups of vitamins which are mentioned below:
Fat Soluble Vitamins: Fat soluble vitamins are those vitamins which are soluble in fat. These vitamins are
composed of the elements of carbon, hydrogen and oxygen. These vitamins are: Vitamin A, Vitamin D, Vitamin
E and Vitamin K.
Water Soluble Vitamins: These are soluble in water. They contain the elements of nitrogen and even sulphur.
These are: Vitamin B and Vitamin C
Vitamins Benefits of Vitamins

Vitamin – A Needed for healthy eyes, skin, nervous, respiratory, digestive systems
Vitamin – B Needed for better metabolism process
Vitamin – C Needed for teeth, bones and heeling purpose
Vitamin – D Needed for bones
Vitamin – E Needed for restoration of cell membrane and body structure
Vitamin – K Needed for blood clotting
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Nutrient Function Sources
The primary function is to provide We obtain most of our
energy to the body, especially the brain carbohydrates in the form of
and nervous system. They help in starch. It is found in rice, potato,
maintaining blood sugar level. The yams, bread, cereals, corn and
body breaks down starch and sugar wheat. Starch is turned into
Carbohydrates
into substance called glucose that is glucose by our digestive system. It
used for energy by the body. It enables also found in the form of glucose,
proper utilization of fat by providing fructose and sucrose, etc. from
substrates for fat metabolism. milk, sugar, sugarcane, honey and
grapes, etc.
Dietary fibre or roughage provides Whole grain cereals (whole wheat
feeling of fullness i.e., one does not atta), whole pulses, GLVs, peas,
feel hungry soon after having a meal. It beans and other vegetables, fruits
provides bulk to the diet, helps in like guava, orange, pineapple
Roughage
smooth elimination of stool or faeces.
It prevents diseases like cancer,
diabetes and heart disease. 1gram
roughage provides 4Kcal energy.
The cells of muscles, tendons, All meat and other animal
ligaments are maintained. It is the main products. The best sources are egg,
component of muscles, organs and milk, meat, poultry, beef and milk
Proteins glands. It is also required for the products. Grains, fruits and
formation of hormones, enzymes and vegetables are sources of
haemoglobin. 1gram protein provides incomplete proteins.
4Kcal energy.
Fatty acid provides the raw materials Animal Fats: Ghee, butter, milk,
which help in control of blood cheese, egg and fats of meat &
pressure, blood clotting and other body fish.

functions. It maintains skin and hair. Vegetable Fats: Some plants
Visceral fat protects vital organs - store fats in their seeds e.g.
Fats such as the heart, kidneys, and liver. groundnut, mustard, sesame,
Fats beneath the skin provide coconut, peanut, olive, sunflower,
insulation against cold. It is also called corn and soya-bean.
stored energy foods. It provides energy Other sources: Small quantities
(9kcal/g). of invisible fats are found in
cereals, pulses, nuts.
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Water-soluble vitamins
Important for nerve function Whole-grain cereals, pulses, peanuts and
Thiamine
Needed for DNA and RNA seeds, mushrooms, beans, egg yolk and
(vitamin B1)
synthesis meat
Important for normal vision and Milk and milk products; animal products
Riboflavin skin health like eggs, liver, kidney; green leafy
(vitamin B2) vegetables e.g., broccoli; whole-grain
cereals;
Important for nervous system, Whole-grain cereals, pulses, meat, poultry,
Niacin digestive system, and skin fish, vegetables (especially mushrooms,
(vitamin B3) asparagus, and green leafy vegetables),
peanuts and peanut butter.
Helps in making white blood Meat, Poultry, fish, Nuts, sunflower seeds,
Vitamin B6
cells and haem in haemoglobin. pulses, whole grains, spinach, bananas,
potatoes.
Functions as coenzyme in Widespread in foods like organ meats, such
metabolic reactions. as liver or kidney; egg yolk; nuts, such as
Biotin
almonds, peanuts, and walnuts; soybeans
and other legumes; whole grains.
Pantothenic Part of co-enzyme A (CoA) Widespread in foods: milk, meat, peanuts,
acid needed for energy metabolism eggs
Part of an enzyme needed for Green leafy vegetables particularly spinach,
making DNA and new cells pulses, oranges and orange juice, and liver.
Folic acid
(RBC). Needed for maintenance Other vegetables like cabbage, cauliflower,
/Folate
of normal blood pressure and broccoli are also good sources
reducing risk of cancer
Cobalamin Needed for making new cells; Meat, poultry, fish, seafood, eggs, milk and
(vitamin B12) important to nerve function milk products.
It helps in healing the wounds. It Found in fruits and vegetables, especially

increases metabolic rate and is citrus fruits, fresh vegetables in the cabbage
helpful in absorbing calcium. It family, sprouts, amla and guava
is also a highly effective
Ascorbic acid
antioxidant. It is also essential
(vitamin C)
for the growth and repair of
bones, skin and connective
tissues. It also maintains healthy
teeth and gums.
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Fat-soluble vitamins
It is indispensable for normal vision. Vitamin A from animal sources
It contributes to the production of (retinol): milk, cheese, cream,
Vitamin A (Retinol retinal pigments which are needed for butter, egg yolk, liver
and its precursor*, vision in dim light. It is necessary for
beta-carotene) normal functioning of glandular and Beta-carotene (from plant sources):
*A precursor is epithelial tissues. It supports growth dark green leafy vegetables; red and
converted by the especially skeletal growth and soft yellow fruits and vegetables
body to the vitamin. tissues. It is anti-infective. It is also (carrots, pumpkin, mangoes,
require for keeping eyes and skin papaya)
healthy.
It helps in the absorption of calcium Egg yolks, milk, butter, fish liver
and phosphorus. It maintains the oils, fortified foods are main
normal function of parathromone, the sources. When exposed to sunlight,
Vitamin D
hormone secreted by parathyroid the skin can make vitamin D.
glands. It also maintains the level of
calcium and phosphorus.
This vitamin is essential for blood Its main sources are polyunsaturated
coagulation. It strengthens the cell plant oils (soybean, corn,
membrane. It keeps skin healthy. It cottonseed, safflower), green leafy
helps in curing cancer. It maintains vegetables, wheat germ; wholegrain
normal functioning of reproductive products, liver, egg yolks, nuts and
Vitamin E
organs. It is important to protect the seeds
cell membranes and also important in
formation of R B C. It is also used to
prevent heart attacks and to treat
Alzheimer’s disease.
The main function of this vitamin is Its main sources are Tomato, potato,
to clot the blood. It also helps in spinach, soyabean, fish, cauliflower,
Vitamin K
prevention of heomorrhage and wheat, egg, meat, green leafy
excessive bleeding in wounds. vegetables, cabbage and milk.
Macro-mineral
Mineral Function Sources
Needed for proper fluid balance, regulating Table salt, soy sauce; large amounts
alkalinity and acidity of body fluids, nerve in processed foods; small amounts
Sodium
transmission, and muscle contraction in milk, breads, green leafy
vegetables, and unprocessed meats
Needed for proper fluid balance, stomach Table salt, soya sauce; large
acid amounts in processed foods; small
Chloride
amounts in milk, meats, breads, and
vegetables
Needed for proper fluid balance, nerve Meats, milk, fresh fruits and
Potassium
transmission, and muscle contraction vegetables, whole grains, pulses
Important for healthy bones and teeth; Milk and milk products; fish with
helps muscles relax and contract; important bones (e.g., sardines); fortified soya
Calcium
in nerve functioning, blood clotting, blood milk; greens (broccoli, mustard
pressure regulation, immune system health leaves); pulses
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Important for healthy bones and teeth; Meat, fish, poultry, eggs, milk,
Phosphorus found in every cell; part of the system that processed foods
maintains acid-base balance
Found in bones; needed for making protein, Nuts and seeds; pulses; leafy, green
Magnesium muscle contraction, nerve transmission, vegetables; seafood; chocolate
immune system health
Found in protein molecules Occurs in foods as part of protein in
Sulphur meats, poultry, fish, eggs, milk,
pulses, nuts
Trace minerals (micro-minerals)

Mineral Function Sources
Iron is a mineral found in every cell of the Organ meats; red meats; fish;
body. Iron is considered an essential mineral poultry; egg yolks; whole pulses
because it is found in red blood cells as part and whole grain cereals; dried
of haemoglobin that carries oxygen to every fruits; dark green leafy vegetables
Iron
cell in the body; part of myoglobin needed for (mustard greens, bathua); iron-
muscle contraction, needed for energy enriched breads and cereals; and
metabolism, hence crucial in helping perform fortified cereals
physical work
Part of many enzymes needed for Meats, fish, poultry, whole grains,
synthesizing protein and genetic material; has vegetables
a function in taste perception, wound healing,
Zinc
normal foetal development, production of
sperm, normal growth and sexual maturation,
important for immune system
Found in thyroid hormone, which helps Seafood, foods grown in iodine-
Iodine regulate growth, development, and rich soil, iodized salt, bread, dairy
metabolism products
Selenium Antioxidant Meats, seafood, grains
Part of many enzymes; needed for iron Pulses, nuts and seeds, whole
Copper
metabolism grains, organ meats, drinking water
Part of many enzymes Widespread in foods, especially
Manganese
plant foods
Involved in formation of bones and teeth; Drinking water (either fluoridated
Fluoride helps prevent tooth decay or naturally containing fluoride),
fish, and most teas
Works closely with insulin to regulate blood Organ meats especially liver,
Chromium
sugar (glucose) levels whole grains, nuts, cheese
Part of some enzymes Pulses, breads and grains; green
Molybdenum
leafy vegetables, milk; liver
Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and
cobalt.
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Fat-Soluble Vitamin Deficiencies
Deficient Vitamin Diseases
Retinol (Vitamin A) Night blindness
Calciferol (Vitamin D) Rickets
Phylloquinone (Vitamin K) Decreased coagulation of blood
Tocopherol (Vitamin E) Muscle and nerve weakness
Water-Soluble Vitamin Deficiencies
Deficient Vitamins Diseases

Thiamine (Vitamin B1) Beriberi
Riboflavin (Vitamin B2) Swollen lumps and retard immunity
Niacin (Vitamin B3) Pellagra
Pantothenic acid (Vitamin B5) Fatigue, apathy, and irritability.
Vitamin B6 kidney diseases such as Celiac & Crohn disease, etc.
Biotin (Vitamin B7) Affects the growth of hair and deteriorates skin health.
Folate (Vitamin B9) Weakens leucocytes
Vitamin B12 Anaemia
Ascorbic acid (Vitamin C) Scurvy
Mineral Deficiency Diseases
Deficient Minerals Diseases

Calcium Brittle bones, excessive bleeding
Iron Anaemia
Magnesium Weakness, nausea, vomiting, etc.

Potassium Excessive fluid loss
Zinc Loss of taste, smell, and appetite
Iodine Goiter, enlarged thyroid gland
Sodium Hyponatremia & heart diseases.
Phosphorus Bed teeth and bone.
Copper Low appetite, retarded growth
Teeth grinding, muscle contractions, vision and hearing
Manganese
problems
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Non-Nutritive Components of Diet
Nonnutritive components are compounds absorbed from the food but which do not provide energy in
the form of calories. They can be either useful or harmful to our body.
Foods we eat contain a wide range of organic chemical compounds some of which have nutritive value,
while some have no nutritional value. Chemical compounds in foods with no specific nutritional
function are called as non-nutritive components of foods. Some of these components act as anti-
nutritional factors like phytate while some have various benefits like those of phytochemicals. Some
materials with no nutritional value are added to food and beverage products to make the food smell
better, taste better, last longer, and/or look better. Some of the non-nutritive components are as:
1. Fiber or Roughage: It is undigested part of the food. It cannot be digested by the human
intestinal tract. It consists of water and improves intestinal functions by adding bulk to food. It
helps the individual to satisfy the appetite. It helps to correct the disorders of large intestine.
Roughage or fiber can be divided into two categories
a. Soluble: It can dissolve in water. It reduces blood- sugar fluctuation and lower
cholesterols.
b. Insoluble: It cannot be dissolved in water. It is a good stool softener.
Usually 30 grams of fibers are recommended for adults per day. Both type of roughage or fibers
are equally significant for human beings. Fiber is helpful in decreasing the risk of heart disease
and preventing certain types of cancer.
Source: Wheat, fresh food, root, vegetable, oats, connective tissues of meat & fish are very
good sources of roughage.
2. Water: Water is also an essential component of diet. Even blood comprises 90% of water. With
the help of water through blood, the nutrients are carried to various cells of the body. It is also
significant in the excretion of waste products. It also regulates the body temperature. Our body
loses approximately 2% of our body weight as water per day. We recoup this loss of water by
drinking water and by intake of food substances. It also functions as a lubricant, keeps the skin
moist and protects the body from shock. Generally about 20% of water intake comes from food
and remaining intake comes from drinking water. It is excreted from the body in various forms
such as urine, faeces, sweating and water vapors in the exhaled breath
3. Color Compounds: The food or diet is prepared more appetizing and attractive to see by the
wide reflection of colors made possible through pigments. Natural pigments are found in fruits
and vegetables. The colors from animal products and grains are less bright. There are various
colors of fruits and vegetables such as red, orange, yellow, blue and cream.
4. Flavor Compounds: The flavors are derived from both nutritive and non-nutritive components
of food. Sometimes it becomes very difficult to know the source of a specific flavor. An acidic
food provides sour taste while alkaline one provides a bitter.

5. Plant Compounds: In addition to color compounds and flavor compounds, there are some
plants which contain other non-nutritive substances. When these substances are ingested they
may have beneficial or harmful effects. There are many compounds that inhibit cancer. There
are also numbers of harmful substances in plants which have harmful effects if ingested in
excess. Caffeine is such example. If it is taken in excess quantity it may increase heart rate,
secretion of stomach acid and urination.
6. Phytochemicals: Phytochemicals are found in fruits, vegetables, grains and other plants. They
act as antioxidants and protect cells from damage that could lead to cancer. By eating more
colorful vegetable, fruits and other plant foods, the risk of cancer can be reduced because these
foods have certain phytochemicals like Beta-carotene and other carotenoids.
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Eating for Weight Control – A Healthy Weight, the Pitfalls of Dieting, Food Intolerance and
Food Myths
Meaning of Healthy Weight: Usually a healthy weight is that weight at which an individual leads a
healthy life without any risk of diseases.
According to National Institute of Health, “A healthy weight is considered to be one that is between
19 and 25 (BMI). If the BMI is between 25-29 and adult is considered overweight. If the BMI is 30 or
greater, the person is considered to be obese.”
In simple words, it can also be said that a healthy weight is that weight which lowers the risk for
various health problems such as heart diseases, stroke, high blood pressure and diabetes etc.
Methods to know healthy body weight:
1. Height and weight chart.

2. Method to calculate BMI
Methods to Control Healthy Body Weight:
1. Set the Appropriate Goal: For losing your body weight you should set the appropriate goal
i.e. how much weight do you want to shed or lose? While setting the goal you should know
about your capacities and capabilities. Your goal should be achievable. You may set your goal
for one month. Take pledge that you will lose 1kg per month. After that you can set your goal
for weight control.
2. Lay Stress on Health not on Weight
3. Cut your Calories
4. Active Lifestyle
5. Yogic Exercises
6. Avoid Fatty Foods
7. Avoid Junk and Fast Food
8. Avoid Overeating
9. Don’t eat Frequently
10. Don’t Skip Meals
11. Avoid Alcohol, Smoking and Drugs
12. Balancing the Intake of Calories and Expenditure of Calories
13. Regular Exercise or Physical Activity
The Pitfalls of Dieting
Nowadays everybody wants to look slim and trim. The individuals who are obese want to reduce
weight. They use various methods of weight-loss. Most of them adhere to dieting to lose weight. In the
beginning dieting produces good results or success. But after initial success it adds more weight later
on. Even research studies indicate that 90% of dieters gain all of their weight back and sometime more
than that. The best method of burning calories is to eat less and exercise more. Some pitfalls of dieting
are as follows:
1. Extreme Reduction of Calories: For dieting intake of calories are reduced extremely. If you
reduce more intake of calories it will produce, a huge weight-loss. It can be dangerous for you.
It will definitely lower your metabolism and as result of it your body weight will not be reduced
properly.
2. Restrictions on Some Nutrients: Nutrients like carbohydrates and fats are restricted in dieting.
3. Skipping Meals: If you skip meals, it will lower your metabolism to conserve energy. So,
skipping meals works against your weight-loss plans.
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4. Intake of Calories through Drinking: The individuals who wish to lose weight lay stress
more on eating less and more on what to drink. But in fact, beverages, coffee, sweetened juices
and sodas really contribute to weight-gain.
5. Underestimating the Calories: One should be aware of calories one takes in one’s diet.
6. Intake of Labelled Food: Going for labelled food to lose weight is not always advisable
because such foods may not always meet all the requirements of one’s body.
7. Not Performing Exercise: A person intending to lose weight if does not exercise properly,
instead of losing weight he may gain extra weight. Exercise increases metabolic rate which
ultimately reduces body weight.
Food Intolerance
The individual element of certain foods that cannot be properly processed and absorbed by our
digestive system is called Food Intolerance. Some persons can tolerate a reasonable amount of the food
but if they eat too much or too often they get symptoms of food intolerance because their body cannot
tolerate unlimited amounts.
Causes of Food Intolerance

Food intolerances are caused by part or complete absence of activity of the enzymes responsible for
breaking down or absorbing the food elements. These deficiencies are usually innate. Sometimes food
intolerance can be diet related or can be due to illness.
Symptoms
Food intolerance can cause nausea, stomach pain, diarrhea, vomiting, gas, cramps, headache or
nervousness etc.
Management of Food Intolerance

Individuals can try major changes in diet to exclude food causing clear cut reaction. Sometimes it can
be managed adequately in such a way without the need for professional assistance. If you are not able
to know the food which cause problems you should seek expert medical help. Guidance can also be
provided by your general practitioner to assist in diagnoses and management. For managing food
intolerance fructose, lactose and histamine intolerance therapy can be applied.
Food Myths
There are various food myths which are prevailing not only in India but all over the world. What to eat,
when to eat and how often to eat are such questions which usually confuse most of the individuals. We
believe in such myths because they sound like they could be true. Now a day we have scientific
knowledge and on the basis of that knowledge we should not believe in food myths. The most common
food myths which are still prevalent in our contemporary society are stated below-
1. Potatoes make you fat: It has been a common misconception that carbohydrate rich food
makes one fat but in fact they do not make anybody fat automatically. They are preferred
energy sources and can be taken in moderate quantity.
2. Fat-free Products Help in Losing Weight: People believe that the products labeled ‘fat-free’
help in losing weight. But in fact sometimes such foods have more calories and may cause
weight-gain.
3. Eggs increase cholesterol levels: Limited intake of egg on regular basis never causes
cholesterol problem, rather it is a good source of health.
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4. Drinking while eating makes you fat: The actual fact behind this misconception is that
enzymes and their digestive juices will be diluted by drinking water while eating. It will slow
down your digestion which may lead to excess body fat. In contrary, there is a scientific fact
that drinking water while eating improves digestion.
5. Don’t take milk immediately after eating fish: Most of the persons believe that you should
not take milk immediately after eating fish. They think that it will make you sick. Some persons
think that spots can appear on your skin. As a matter of fact, there is no scientific reason in
taking milk immediately after eating fish. Indeed, these products may be taken together.
6. Starve yourself if you want to lose weight: Eating a good diet is more important than not to
eat when you are on a weight-loss programme. Include such food items in your diet which
suppress appetite and increase metabolism so that you don’t eat too much. So, there is no need
to starve yourself if you want to lose weight.
7. Exercise makes you to eat more: Exercise burns calories which may increase your hunger.
Research studies conducted in this area have not shown that the individuals, who do exercise,
consume more calories than those who don’t exercise. So there is no truth in this statement.
Importance of Diet in Sports and Pre, During and Post Requirement
Importance of diet in sports
1. Provide energy for training and competition

2. Facilitate recovery after training and competition
3. Maintain healthy body weight
4. Improve performance
5. Delay fatigue
6. Speed up recovery
7. Maintain a healthy immune system
8. Avoid dehydration before, during and after exercise
9. Adequate diet enhances physiological adaptations during training
Diet requirement (Pre, during and Post competition or exercise)
Pre - exercise or competition meal
The goal for the pre-event meal is to make sure you have enough fuel to get through the entire athletic
event. The pre-event meal should give you the energy to perform and can help prevent fatigue,
decrease hunger pain and provide hydration. Make sure to eat your pre-game meal three to four hours
before the event. Your pre-competition meal should be high in carbohydrates and fluids. Carbohydrates
include bread and bread products, rice, pasta, and some vegetables, such as potatoes. Your meal should
also be low in fat and protein. Foods that are high in fat or protein take longer to digest than
carbohydrates. In pre-exercise meal our main considerations should be as follows:
1. A meal comprising high-carbohydrate, moderate protein and low fibre and low-fat foods
providing 500-1000 kcal should be consumed.
2. High sugar foods must be avoided to prevent insulin rush that results in early fatigue, cramping,
dehydration, nausea and diarrhoea.
3. On regular training days, instead of large meals, small meals or a snack every 2-3 hours should
be taken.
4. Meals should be taken about 2-4 hours before exercise.
5. If eating within two hours of exercise eat less and take semi-solid or liquid meals.
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6. Dinner on the previous night of the competition is also important. The meal should be such that
it ensures proper sleep and adequate fuelling up.
7. Too much of protein intake should also be avoided as it increases water excretion leading to a
state of dehydration. Moreover, proteins are digested slower.
8. Take sufficient liquids or a small snack an hour (or less) before exercise.
During - exercise or competition meal
Dealing with nutritional needs during training is crucial for optimal performance. The main aim during
exercise and training should be to maintain water balance, control body temperature, sustain normal
blood sugar levels and delay fatigue. In order to maintain fluid balance and normal body temperature
during exercise, water that is lost through sweating during exercise needs to be replaced. Even slight
dehydration brings in mental and physical fatigue and weakens the performance. During small breaks
in the events like in tennis, boxing etc. the consumption of adequate carbohydrate and fluids may be
taken care of. In shorter breaks, carbohydrate rich foods like banana, juices, carbohydrate-based drinks
(less than 2% concentration) or simply water may be taken. Carbonated beverages, fizzy drinks and
drinks that contain caffeine are not recommended.
If exercising for more than 60 minutes, carbohydrate-electrolyte beverages like diluted fruit juices
containing 5 percent to 8 percent carbohydrates can be ingested. As the duration of high intensity
events continues, muscle glycogen levels diminish. Therefore, for endurance athletes, in events lasting
longer than two hours, carbohydrate rich solids or liquid meals are recommended during exercise.
Post-training/competition
Post training or sports competition, recovery of the best body state is required to play or to train the
next day to the maximum potential and reduce the chances of injury. The main emphasis during
recovery phase must be on the following:
1. To replace fluids lost during exercise.

2. To refill carbohydrate stores (muscle and liver glycogen)
3. To replace electrolytes (sodium, potassium, chloride)
First of all, the fluids lost during exercise must be replaced to restore fluid balance. Because restoration
of normal fluid levels takes time, re-hydration needs to begin during exercise and continue after
exercise ends. It is recommended that athlete should drink more fluid than is lost because some of the
fluid that is taken during recovery is eliminated as urine. Achieving adequate re-hydration before the
next training session is crucial for quality training. After exercise fluids should be taken until body
returns to its pre-exercise weight or urine is clear or pale colour.
Athletes benefit from consuming high carbohydrate foods immediately after ending repeated intervals
of intense exercise or prolonged exercise. The body replaces the glycogen energy stores in the muscle
within first few hours of exercising. Immediately after an event, refueling body with some
carbohydrates such as juice, fruit, sweet curd or cereal is required. Eating a balanced meal is
recommended that includes carbohydrates and good quality protein within two hours after the event.
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1. What is an ideal weight to be reduced in one week?
(a) 250 gms to 500 gms (b) 500 gms to 1 kg
(c) 1 kg to 1.5 kg (d) kg to 2 kgs
2. Which of the following are micronutrients? (CBSE Sample Paper 2019-20)
(a) Calcium (b) Potassium (c) Magnesium (d) All of these
3. Role of water in human body is to ------------- (CBSE 2022-23)
(a) Regulate body temperature (b) Give energy
(c) Repair cell (d) Protect from disease
4. What is another name of riboflavin?
(a) Vitamin B (b) Vitamin B2 (c) Vitamin B5 (d) Vitamin C
5. Which of the following are water soluble vitamins? (CBSE 2022-23)
(a) Vitamin D & K (b) Vitamin B & C (c) Vitamin A& E (d) Vitamin A & C
6. Range of protein intake is
(a) 5g/kg body weight to 1 g/kg body weight
(b) 1g/kg body weight to 2 g/kg body weight
(c) 2g/kg body weight to 3 g/kg body weight
(d) 3g/kg body weight to 4 g/kg body weight
7. Which of the following is a macro mineral? (CBSE Sample Paper 2019-20)
(a) Iodine (b) Iron (c) Copper (d) Calcium
8. Approximately, how much carbohydrate is required for strength dominant sports?
(a) 40% (b) 55% (c) 70% (d) 80%
9. The main sources of protein are: (CBSE 2019-20)
(a) Fish, meat and eggs (b) Green vegetables
(c) Wheat and rice (d) Sunlight and water
10. The food component present in sugar is: (CBSE Delhi 2019-20)
(a) Fat (b) Protein (c) Vitamin (d) Carbohydrate
OR
The main source of Vitamin C is: (CBSE Delhi 2019-20)
(a) Guava (b) egg (c) Milk (d) Banana
11. Given below are two statements, one is labelled as Assertion (A) and other is labelled as Reason(R).
Assertion (A) – An obese person has BMI more than 30.
Reason (R) – BMI indicates the nutritional value.
12. Match List I with List II: (CBSE 2019-20)
List – I List - II
1. Energy-yielding i Carbohydrates
2. Body-building ii Vitamin
3. Protective iii Cellulose
4. Fiber iv Protein
(a) 1-i, 2-iv, 3-ii, 4-iii (b) 1-iv, 2-i, 3-ii, 4-iii
(c) 1-iv, 2-i, 3-iii, 4-ii (d) 1-i, 2-ii, 3-iii, 4-iv
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CASE BASED QUESTION

1. Vikas a state level wrestler has been advised by his coach to take adequate amounts of simple
carbohydrates, vitamins, minerals and proteins in his diet along with the training schedule. He has
also been advised to follow the diet plan and be aware of the drawbacks of unsupervised dieting.
(a) Glucose, Fructose, Lactose are …………..
(b) Vitamin E contributes to the production of ……., making our ………….. system strong.
(c) Amino acids and protein are the ………….. of life.
(d) Our blood is red in color due to the presence of …………..

1. What is the importance of proteins for our body?
2. Why balanced diet is important for sports persons?
3. List down the nutritive components of diet and explain any one.
4. Differentiate between Macro and Micro Nutrients. (CBSE 2022-23)
5. Why roughage is considered as important part of diet?
6. List any two functions of vitamin C

1. Define balanced diet and mention the elements of diet. (CBSE 2011)
2. Briefly explain the functions and sources of fat soluble vitamins. (CBSE 2015)
3. How is fat useful and not useful for us? Explain.
4. Write briefly about protein as an essential component of diet.
5. Define balanced Diet. Explain any four Micro Nutrients. (CBSE Delhi 2019-20)
6. What do you understand by ‘Non-nutritive Components’? Elucidate any four non-nutritive
components of diet. (CBSE 2019-20)
7. Write the functions of Vitamin d and Vitamin K and mention their sources. (CBSE 2022-23)
8. Discuss the importance of Protein in regard to sportsperson.
9. Which diet should a sportsperson take during the competition?
10. List the points to be considered for weight maintenance.
11. Point out the pit falls of dieting

1. Explain the factors which affect the balanced diet.
2. Describe the meaning of balanced diet. Elucidate Macro and Micro Nutrients.
3. "Vitamins are essential for our metabolic process." What happens if we devoid our diet of
vitamins? (CBSE 2012)
4. Explain the effect of iron and calcium deficiency. How can the deficiency of iron and calcium
be prevented?
5. Discuss the nutritive and non-nutritive components of diet.
6. Explain any five essential elements of diet. (CBSE 2014)
7. Vitamins are very essential for working of the body and are divided into two groups. Explain
about them. (CBSE 2015)
8. Elaborate the importance of food during and after competition.
9. What is food Intolerance? Enlist the foods which are commonly associated with food
intolerance.
10. Enumerate any five food myths and the related facts.
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UNIT-VI : TEST & MEASUREMENT IN SPORTS

Test and measurement in physical education are the instruments or devices for getting essential details
regarding the needs, capabilities and attitudes of students or sportspersons. Tests are used to collect
information or data about a specific skill, strength, endurance, knowledge, behavior and attitudes etc.
Whereas measurements are related to physical measurements such as size, weight, height, vital
capacity and achievements etc. indeed, measurement refers to the process of administrating a test to
obtain a quantitative data.
Fitness Test – Sai Khelo India Fitness Test i n School
(i) Age group 5-8yrs / class 1-3

At Primary class 1-3, children should acquire Fundamental Movement Skills (FMS) leaving the
learning of specific physical activities to later stages. FMS provide the building blocks for many
physical activities, such as playing games, dance, and sports. Abilities of children in class 1-3 which
need to be measured and tracked are:
A. BMI
B. Flamingo Balance Test
C. Plate Tapping Test
(ii) Age group 9-18yrs / class 4-12

For Class 4 to 12, it is important for students to have an overall physical fitness. The following
Components are to be considered in Physical Health and Fitness Profile:
A. BMI
1. 50mt Speed test
2. 600mt Run/Walk
3. Sit & Reach flexibility test
4. Strength Test
4.1 Abdominal Partial Curl Up
4.2 Push-Ups for boys, Modified Push-Ups for girls)
node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\06_Unit-6 Test & Measuremet in Sports.docx
A. BMI (Body Mass Index)
Body mass index (BMI) is a value derived from the mass (weight) and height of a person. The BMI is
defined as the body mass divided by the square of the body height, and is expressed in units of kg/m2,
resulting from mass in kilograms and height in metres.
Purpose
BMI is a reliable indicator of body fatness for most people. It is used to screen for weight categories
that may lead to health problems. This calculator provides BMI and the corresponding weight category.
Infrastructure/Equipment Required
Flat Surface, Weighing Machine, Metric Stadiometer /Measuring Tape pasted on a wall
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Procedure
Measuring Height Accurately
Remove the participant’s shoes and hair ornaments. The participant stands with feet flat, together, and
back against the wall. Make sure legs are straight, arms are at sides, and shoulders are level. Make sure
the participant is looking straight ahead and that the line of sight is parallel with the floor. Take the
measurement while the participant stands with head, shoulders, buttocks, and heels touching the flat
surface (wall). Lightly mark where the bottom of the headpiece meets the wall. Then, use a metal tape
to measure from the base on the floor to the marked measurement on the wall to get the height
measurement. Accurately record the height to the nearest 0.1 centimeter.
Measuring Weight Accurately

Use a digital scale. The participant removes shoes and heavy clothing, such as sweaters. The
participant stands with both feet in the center of the scale. Record the weight to the nearest decimal
fraction (e.g., 25.1 kilograms).
Scoring
The BMI may be determined using a table which displays BMI as a function of mass and height using
contour lines or colours for different BMI categories, and which may use other units of measurement
The following formula is used to calculate BMI:
Body Mass Index (BMI) =
Where W = body weight in kilograms
And H = height in meters.
Category BMI
Underweight <18.5
Normal weight 18.5-24.9
Overweight 25 – 29.9
Obesity Class I 30 – 34.9
Obesity Class II 35 – 39.9

Obesity Class III > 40
B. Flamingo Balance Test
Purpose
The test is used to check the ability to balance successfully on a single leg. This single leg balance test
assesses the strength of the leg, pelvic, and trunk muscle as well as static balance.
Equipment Required
Stopwatch, metal beam 50cm long, 5cm high and 3cm wide (the beam is stabilized by two supports at
each end, and should have a non-slip surface)
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Procedure
Stand on the beam. While balancing on the preferred leg, the free leg is flexed at the
knee and the foot of this leg held close to the buttocks. Stand just like a “flamingo”.
The participant keeps balance by holding the instructor’s hand then the watch should be
started as the instructor lets go.
The stopwatch must be stopped each time when the person loses balance, either by
falling off the beam or letting go the foot behind being held.
Scoring:
The total number of falls or loss of balance in 60 seconds of balancing is recorded.
If there are more than 15 falls in the first 30 seconds, the test is terminated.
C. Plate Tapping Test
Purpose
The objective of the test is to measure the student’s speed and coordination of limb movement.
Equipment Required
Table (Adjustable height), Yellow discs (20 cm), Rectangle (30x20cm), Whistle and Stop watch
Procedure
If possible, the table height should be adjusted so that
the subject is standing comfortably in front of the
discs. The two yellow discs are placed with their
centers 60 cm apart on the table. The rectangle is
placed equidistant between both discs. The non-
preferred hand is placed on the rectangle. The subject
moves the preferred hand back and forth between the
discs over the hand in the middle as quickly as possible. This action is repeated for 25 full cycles (50
taps).
Scoring
The time taken to complete 25 cycles is recorded. Performed the test twice and the best result is
recorded.
1. 50Mt Speed Test
Purpose:
To determines acceleration and speed
Infrastructure/Equipment Required:
Measuring tape, marked track, stopwatch, cone markers, flat and clear surface of at least 60 meters.
Procedure:
Before start, warm up should be given, including some practice starts. Start from a stationary position,
with one foot in front of the other. The front foot must be on or behind the starting line. This starting
position should be static. The starter commands ‘Ready” and “Go” and encouraged to continue running
hard through the finish line.
Scoring:
Time taken for completion, time is noted in seconds up to the 10th of a second.
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2. 600 Mt Run/Walk
Purpose
To measure Cardiovascular Fitness/Cardiovascular Endurance
Equipment Required
Stopwatch, whistle, marker cone, lime powder, measuring tape, 200 or 400mts flat and even
playground with a marking of starting and finish line.
Purpose
In this test item a subject runs a distance of 600mts. The subject takes a standing start from the start
line. Walking is permitted but the objective is to cover the distance in the shortest possible time.
Scoring
The time taken to run the distance is recorded in minutes and seconds.
3. Sit & Reach Flexibility Test
Purpose
The sit and reach test was first propounded by Wells and Dillon in 1952. This test is widely used as
normal test of flexibility and specifically measures the flexibility of the lower back and hamstring
muscles.
Equipment Required
Sit and Reach box with the following dimensions: 12" x 12" (sides) 12" x 10" (front and back) 12" x
21" (top) Inscribe the top panel with centimeter/mm gradations. It is crucial that the vertical plane
against which the subject's feet will be placed is exactly at the 23 cm mark. Flat clean cushioned
surface/Gym Mats
Procedure
First of all, shoes and socks should be removed. Then sit
down on the floor with legs stretched out straight ahead.
Place one hand
The soles of the feet should be kept flat against the box. Lean Forward
on the top of other
Both the knees should be locked and pressed flat to the Hold The
floor. An assistant may hold the knees down. Palms Stretch For
2 Seconds
should be facing downwards. Hands should be on the top
of each other or side by side. The individual, whose
Bottom of feet Legs Fully
flexibility is to be measured, tries to extend his both against the sit Extended and
and reach box Knees Straight
hands forward along the measuring line on the box as far
as he can extend. His finger tips of both hands should remain equal and at the same level. He should
not jerk or bounce to reach at maximum distance. He should hold the full reach position for one-two
seconds and the score should be recorded. Generally in such test warm up is not allowed, however, the
results can be attained after suitable warm up.
Scoring
The score is recorded to the nearest centimeter or half inch as the distance reached by the fingertips of
both hands.
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4. Strength Test
4.1. Abdominal Partial Curl Up
4.2. Push-Ups for Boys & Modified Push-Ups for Girls)
4.1. Abdominal Partial Curl Up
Purpose
The curl up test measures abdominal muscular strength and endurance and core stability.
Equipment Required
Flat clean cushioned surface with two parallel strips (6 inches apart), Stopwatch, Recording sheets, Pen
Procedure
The subject lies on a cushioned, flat, clean surface with knees flexed,
usually at 90 degrees, with hands straight on the sides (palms facing
downwards) closer to the ground, parallel to the body. The subject
raises the trunk in a smooth motion, keeping the arms in position,
curling up the desired amount (at least 6 inches above the ground
towards the parallel strip). The trunk is lowered back to the floor so that
the shoulder blades or upper back touch the floor.
Scoring
Record the maximum number of Curl ups in a certain time period 30 seconds.
4.2. Push Ups (Boys)/Modified Push Ups (Girls)

Purpose
To measure upper body strength, endurance and trunk stability
Equipment Required
Flat clean cushioned surface/Gym mat
Procedure:
A standard push up begins with the hands and toes touching the floor, the body and legs in a straight
line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body.
Keeping the back and knees straight, They bring themselves downward so that the chest nearly touches
the floor, then they push back to the starting position by straightening the arms and repeat the
procedures as many times as possible. The arms must be completely extended with each push-up; the
body must be held straight throughout.
For Girls: push-up technique is with the knees resting on the ground.
Scoring:
Scoring consists of the number of correctly completed push- ups.
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Measurement of Cardio-Vascular Fitness – Harvard Step Test
It is a cardiovascular fitness test and also called aerobic fitness test. It was developed by Brouha and
others in 1943. The test was originally designed for young men of college age. In the original
validation of the step test Brouha tested 2200 males. It is used to measure the cardiovascular fitness or
aerobic fitness by checking the recovery rate.
Purpose: To determine aerobic fitness.
Objective: To perform step test continuously without break for 5 minutes or until exhausted.
Equipment’s required: Bench or Wooden Block 20 inches (50.8 cm) in height; Stopwatch;
Metronome or Cadence tape.
Procedure
Student will start test at the command “Go” and will step up and down, on and off the wooden block or
bench at the rate of 30 steps per minutes for 5 minutes.
Participant is given instructions that on the command ‘up’ or the first sound of the metronome, he/she
should place one foot on the bench; on the second command ‘up’ or the second sound of the
metronome, he/she should place both feet fully on the bench with the body erect straightening the legs
and back.
Exactly five minutes of steps, on the signal ‘stop’, the participant immediately sits down on the bench.
If the student is unable to maintain the pace, then she/he is considered to be exhausted and the test is
brought to an end before completion of 5min.
The tester will note the duration of the exercise in seconds and use short formula.
Pulse Count
After completion of the test, the student sits down and the tester takes the hearts beats between 1 to 1½
minutes.
Scoring: Fitness Index Score will be determined by applying following equation:
×
Fitness Index Score (Short term) =
. × .
Norms for Harvard Step Test
Fitness Index Score Rating

81 or Above Good
50-80 Average
Up to 49 Poor
Advantages:
1. Minimum equipments are required for conducting this test.
2. It requires minimal cost.
3. It is simple to set-up and conduct.
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Disadvantages: There are differences in bio-mechanical characteristic among individuals. But the
height of the box or bench remains same for tall individuals and short individuals. It will be easy for
tall individuals and difficult for short individuals. The same difference can be seen in case of body
weight. Those individuals who are overweight, it will be difficult for them. So it is not implemented
equally to all individuals.
Computing Basal Metabolic Rate (BMR)
The Basal Metabolic Rate (BMR) is the number of calories needed to maintain body function and
resting condition. In another words BMR is the number of calories burnt by the body while performing
basic life sustaining functions. That is, a person, who does not engage in any work, still requires energy
for the functioning of their internal organs. This energy is called Basal Metabolic Rate. Unit of BMR is
calculated in Kcal.
Purpose: To determine Basal Metabolic Rate
Equipment required: Stadiometer, Weight machine, Pen and paper
Procedure: Method to measure height and weight is given at BMI
Formula used: The original Harris-Benedict equations published in 1918 and 1919 but revised by
Mifflin and St Jeor in 1990. Currently it is used to calculate BMR.
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5x age in years) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5x age in years) – 161
Rikli and Jones: Senior Citizen Fitness Test

This test is also known as Fullerton Functional Test. Rikli and Jones developed the Senior Citizen
Fitness Test in 2001. This test is beneficial for various senior citizens. The test comprises the following
items.
1. Chair Stand Test for Lower Body Strength

Procedure: Keep the chair against the wall. The participant sits in the middle of
the seat. His feet should be shoulder width apart and flat on the floor. The arms
should be crossed at the wrists and held close to the chest. From the sitting
position, the participant stands up completely up then completely back down at
the start of the signal. This is repeated for 30 sec. Count the total no. of complete
chair stands.
Scoring: The score is the total no. of completed chair stands during 30 seconds.
2. Arm Curl Test for Upper Body Strength

Procedures: To do the maximum no. of arm curls that can be completed in 30
seconds is its aim. Arm curl is performed with the dominant arm side. The
participant sits on the chair, hold the weight (men- 8 pounds (3.6kgs) and women-
5 pounds (2.3kgs) in the hand using a suitcase grip. It means the palms should be
facing towards the body. The upper arm should not move but lower arm should
move freely. Curl the arm of through a complete range of motion gradually
turning the palm up. This complete action should be repeated by the participant as
many a times as possible within 30 seconds.
Scoring: The score is the total no. of arm curl performed in 30 seconds duration.
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3. Chair Sit and Reach Test for Lower Body Flexibility
Procedure: The participant sits on the edge of the chair (kept against a wall
for safety purpose). One foot remain flat on the floor while the other leg
should be extended remain forward with the knee straight. Heel should be on
the floor and ankle should be bent at 900. Place one hand on the top of the
other with tips of the middle fingers even. Instruct the participant to inhale and
then as he exhales, reach forward towards the toes by bending at the hip. The
back should be straight and head up. Avoid any jerk or bounce and never
stretch too much. Keep the knee straight and hold the reach for 2 seconds. The
distance is measured between the tip of the finger tips and the toes. If the finger tips touch the toes then
the score is zero. If they do not touch, measure the distance between the fingers and the toes (negative
score). If they overlap, measure by how much (positive score).
Scoring: The score is noted down to the nearest 1/2 inches or 1 cm as the distance reached either a
negative or positive score.
4. Back Scratch Test for Upper Body Flexibility

Procedure: This test is performed in standing position. Keep one hand
behind the head and back over the shoulder and reach as far as possible down
middle of your back. Your palm should touch your body and fingers should
be downwards. Then carry your other arm behind your back palm facing
outwards and fingers upwards and reach up as far as possible trying to touch
or overlap the middle fingers of both hands. Fingers should be aligned.
Measure the distance between tips of the fingers. If the finger tips touch then
the score is zero. If they do not touch the distance between the fingers tips
(negative score). If they overlap, measure how much (positive score).
Scoring: Record the best score out of the two tests to the nearest cm or half inch.
5. Eight Foot Up and Go Test for Agility
Procedures: Keep a chair next to the wall and the marker, 8 feet in front of
the chair. The participants start completely seated hands resting on the knees
and feet flat on the ground. On the command go stop watch is started and the
participant stands and walks as quickly as possible to and around cone and
returns to the chair to sit down. Time is noted as he sits down on the chair.
Two trials are given to the participant.
Scoring: The best trial is recorded to the nearest 1/10th second.
6. Six Minute Walk Test for Aerobic Endurance

Procedures: The walking distance or course is marked i.e. 50 yards in a rectangle area (45 x 5 yards or
45.72 x 4.57 m) with cones placed at regular intervals to indicate the distance covered. Efforts are
made to walk maximum distance as quickly as possible in six minutes. A practice trial is given to the
participant. He may stop any time if he desires so.
Scoring: The total distance covered in six minutes is recorded to the nearest meter.
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Johnsen – Methney Test of Motor Educability (Front Roll, Roll, Jumping Half-Turn & Jumping
Full-Turn)
Test battery is revised version of Johnson Educability Test which was designed in 1932 by Johnson to
measure the native neuromuscular skill capacity. The original Johnson Battery consisted of ten motor
stunts performed down the length of a five by ten feet gymnasium mat specially marked for the
educability test. In 1938 Methney studied the test and eliminated six items. Metheny modified the mat
area used in the Johnson test. This revision gave birth of a new test battery known as Metheny-
Johnson Motor Educability Test. A brief description of this test is given below.
The test battery consists of the following four motor stunts:
a. Front Roll
b. Back Roll
c. Jumping Half-Turns
d. Jumping Full- Turns
While all the four stunts are to be performed by the boys, only first three test stunts are
used in case of girls.
Test Area: A canvas measuring 15 feet in length and 2 feet wide is marked. The 15 feet length
divided in to ten sections for 18” each. The width of transverse line is ¾” and 3” alternatively so that
centre of lines remains 18” apart. Another ¾” wide line is marked lengthwise in the middle of the
canvas lengthwise. This properly marked piece of canvas is placed over a gymnasium mat with the
sides and ends properly tucked to the mat so that the canvas remains properly stretched. Alternately,
the above are may be directly painted or marked on the gymnasium mat without using the canvas.
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Procedure
1. Front Roll: Ignoring the long middle dividing line, the subject is asked to start outside the
marked area and perform two front rolls, one up to 7.5’ i.e. 3” wide centre line and the second
in the other half of 7.5’. The subject is to perform the rolls without touching the limits or over
reaching the zones mentioned above.
Scoring: Each correct roll gets 5 points, hence maximum of 10 points. Two points are deducted
for over-reaching side line, right or left for each roll; one point is deducted for over reaching the
end limit on each roll and full five points are deducted when the subject fails to perform a true
front roll
2. Back Roll: The test is similar to front roll both in performing and scoring. The subject is to
start outside the marked chart area and is to ‘perform two back rolls in the 2 feet lane area, one
up to first half and the second back roll in the second half.
3. Jumping Half Turns: The subject is asked to start with feet on first 3” line, jump with both
feet to second 3” wide line, executing a half turn either right or left; jump to third 3” line
executing half turn in opposite direction to first half-turn and then to 4th and 5th 3” wide lines
executing half turns, right or left alternatively.
Scoring: Perfect execution of four jumps is worth ten points. Only 2 points are deducted for
each wrong jump when the subject either does not land with both feet on the 3” line or turns the
wrong way or both.
4. Jumping Full Turns: The subject is asked to start with the feet outside the marked area at
about the centre of the lane. Subject is required to jump with feet together to second rectangular
space, executing a full turn with the body either right or left; continue jumping to alternate
rectangular spaces across the marked mat executing full turns, rotating body in the same
direction, landing on both feet every time.
Scoring: Perfect execution of five jumps is worth ten points. Two points are deducted, if the
subject fails to keep balance on landing on both feet; turns too far or oversteps the squares.
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1. The test duration for the Harvard fitness test is
(a) 3 minutes (b) 6 minutes (c) 4 minutes (d) 5 minutes
2. The Harvard step test is developed by
(a) Harvard (b) Brouha (c) Kansal (d) SAI
3. Johnson - Metheny Test battery has ------------- Items.
(a) 6 (b) 5 (c) 10 (d) 4
4. Johnson- Metheny Test battery does not consist of -------------- motor stunts
(a) Front Roll (b) Back Roll (c) Side Roll (d) Jumping Full- Turns
5. Sit and Reach test is conducted to measure: (CBSE 2019-20)
(a) Flexibility (b) Motor fitness (c) Endurance (d) Speed
6. 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?
(a) Plate Tapping Test (b) Partial Curl-up
(c) Sit and Reach Test (d) All of the above
7. Which is the common event for the age group 3-8 & 9-18 in SAI Khelo India Fitness Test.?
(a) Body Mass Index (b) Partial Curl-up
(c) Sit and Reach Test (d) Flamingo balance test
8. In which year, Harris-Benedict equations revised by Mifflin & St Jeor to calculate BMR for
male and female?
(a) 1964 (b) 1974 (c) 1984 (d) 1990
9. What will be the distance between the chair and marker cone, to measure agility and
co-ordination of senior citizens fitness test? (CBSE Term-I, 2021)
(a) 8 Feet (b) 12 Feet (c) 18 Feet (d) 16 Feet
10. In 50mt. standing start of Fitness Test, time is taken nearest to –
(a) 10th of a second (b) 9th of a second (c) 5th of a second (d) 20th of a second
Assertion: The Fullerton Functional Fitness Test is an expensive method of assessing the
physical traits that senior citizens need in order to carry out their occasional activities.
Reason: It is a tool to measure the functional fitness of senior citizens by using six parameters.
In the context of the two statements given above, which one of the following is correct?
(b) Both (A) and (R) are true but (R) is not the correct explanation of (A).
12. Match the following (CBSE 2022-23)

List -I List - II
I Plate Tapping Test 1 Upper body strength endurance of boys
II Push-up 2 Speed and coordination of limb movement
III Partial Curl-up 3 Upper body strength endurance of girls
IV Modified push-up 4 Abdominal strength
I II III IV
(a) 2 1 4 3
(b) 2 3 1 4
(c) 1 3 2 4
(d) 2 3 4 1
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CASE BASED QUESTION

1. Sports Minister, Mr. Kiren Rijuju has launched many sports schemes in India. Among these, one of
the best schemes is Khelo India. Mr. Kannan, father of Kartik approached the PE teacher and
enquired about the fitness levels of the students. PE teacher replied that Khelo India consisted of
physical fitness tests for school children and they were analyzing students’ fitness through these
tests.
(a) Which test you will suggest to measure lower body flexibility?
(b) Which test is used to measure upper body strength, endurance, and trunk stability for girls?
(c) What is the size of discs in plate taping test?
(d) Body Composition refers primarily to the distribution of ________ and ________ in the body.

1. If a male is 34 years old, his height is 169.2 cm and her body weight is 71.6. Calculate his
BMR by using Harris & Benedict’s equation.
2. Write down the equations for calculating BMR for male and male given by the Mifflin–St Jeor.
3. What do you mean by Test & Measurement?
4. Your grandfather feels she has reduced her upper body flexibility and therefore, she want to test
herself. Which test would you suggest her? And also write the procedure.
5. Write the formula for calculating BMR for Men and Women.
6. What is BMI? Calculate BMI of a child whose weight is 72kg and height 1.68mt.
(CBSE 2022-23)
2. Describe the procedure to measure height and weight for calculating body mass index.
3. Describe the Flamingo Test for balance in detail.
4. Describe the procedure and required equipment’s in 8 foot up and go test.
5. Explain the procedure for administering and three test items of Rikli and Jones Test.
6. Discuss the Back Scratch Test for upper body flexibility.
7. Write down the procedure of Harvard fitness test.
8. What is a formula to find out Fitness Index score? And enlist equipment which can be used in
Harvard fitness test.
9. How can BMR be assessed?
10. Explain the procedure of Jumping Half-Turns and Jumping Full- Turns in Johnson – Methney battery.

1. Discuss any two tests for the assessment of fitness of students in the age group of 12 to
18 years stated by SAI Khelo India Fitness Test in school.
2. Describe the procedure for administrating Rikli and Johns Senior Citizen Fitness Test.
3. How would you calculate your BMI? Explain briefly.
4. Briefly explain the SAI Khelo India Fitness test for the age group of 5-8 years.
5. What is the purpose of Riklli and Jones fitness test? Explain the procedure of its any two test
items in details. (CBSE 2022-23)
6. Briefly describe the test used for assessing aerobic fitness
7. How can we test Motor Educability? Explain in detail.
8. Rudra is working on a project to collect data for assessing Physical Fitness amongst Senior
Citizens at his residential complex. He plans to administer test for assessing Lower Body
Flexibility; Upper Body Flexibility and Lower Body Strength. List the test(s) he should conduct
and also explain in detail the procedure of its administration along with scoring system.
(CBSE Sample Paper 2021)
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UNIT-VII : PHYSIOLOGY & INJURIES IN SPORTS

Physiological Factors Determining the Component of Physical Fitness
There are three major physiological factors that determine the various components of fitness.
Skeletal muscles factor

Skeletal muscles are made up of muscles fibres which are divided into two categories slow twitch
fibres or Type I fibres and Fast twitch fibres or Type II fibres. Mostly muscles contain a mix of both
fast and slow twitch fibres and the proportion of theses fibres is dependent on genetics, hormones, and
habits of exercises. Composition of fibres in muscles plays a dominant role in development of strength,
endurance, and speed performance. Skeletal muscles have four properties contractility, excitability,
extensibility, and elasticity. These characteristics present in muscles determine different components of
fitness. Muscles fibres play a dominant role in sports performance. Regular training can change the
proportion of slow and fast twitch fibres.
Slow twitch fibres also known as slow oxidative fibres contain large numbers of oxidative enzymes,
have more capillaries, higher concentration of myoglobin and mitochondrial enzyme than fast twitch
fibres which promote aerobic activity and resistance against fatigue. Due to higher concentration of
capillaries the colour of fibres becomes red and has greater supply of blood. Such types of fibres
contract at low rate and keep contracting for longer duration without fatigue; thus, producing large
amounts of energy slowly. These fibres help in long distance running, swimming, cycling etc.
Fast twitch fibres also known as fast glycolytic fibres contain a good volume of glycolytic enzymes
which promote anaerobic activity but due to a smaller number of mitochondria they have limited
aerobic capacity and low fatigue resistance. These fibres do not require blood supply to produce
energy, so their colour is lighter as compared to slow twitch fibre. Such fibres have fast contraction
rate, tire rapidly and Type consume lots of energy, and can produce small amount of energy quickly.
These muscle fibres helps in anaerobic activities like jumps, throws, sprint etc.
Energy production factor

Cellular respiration is a process in which ATP (Adenosine triphosphate) is formed through food. Main
source of energy in food is in form of carbohydrates, proteins, and fats. Each has different complex
chemical process to form ATP energy. Carbohydrates give instant energy as compared to fats and
node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\07_Unit-7 Physiology & Injuries in Sports.doc
proteins, but fats give a larger amount of energy as compared to carbohydrates and proteins. Higher
intensity aerobic activity requires carbohydrates in the form of glucose and glycogen as fuel.
Carbohydrates work as a fuel for short duration exercise, fats are utilized for long duration exercises
and proteins contribute a small but important proportion of nourishment. Basically, three energy
system works in our body ATP-CP (Creatine phosphate) system, anaerobic system, and aerobic system.
ATP- CP system provides energy if the activity is less than 10 second. Such activities are dynamic in
nature and of very short duration and very intensive. They include jumps, throws, sprints, weightlifting,
powerlifting etc. Anaerobic system provides energy for less than two minutes, in activities like 200m,
400m races. Aerobic system provides energy for long duration activities like marathon, football,
hockey etc. Aerobic and anaerobic systems work simultaneously, but which system is predominant
depends upon type, duration, intensity of exercise, long and short-term nutritional status, proportions of
types of muscle fibres etc.
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Cardiorespiratory factor
The Cardiorespiratory system is combination of respiratory and cardiovascular systems which jointly
work to transport oxygen to the cells and support metabolism by delivering nutrients, which provide
energy to neuromuscular system and neuroendocrine system. During exercise, the demand for energy
increases and to meet the demand, oxygen is required in appropriate volume to achieve the same.
Demand of energy depends on intensity, duration, and type of activity. To match the same, the
respiratory system -- pulmonary ventilation, external respiration, and internal respiration work together.
The cardiovascular response to exercise is directly proportional to the demands of the skeletal muscles
for Oxygen. Maximal oxygen consumption (VO2 Max), Blood pressure, blood volume, oxygen
diffusion and extraction, muscle and arterial blood flow etc. simultaneously increase as per activity.
Physiological factors determining strength
Strength is the ability of the body to work against resistance and has varied sub-types such as
maximum, explosive and strength Endurance. Each has different types of exercise, intensity and
duration so physiological factors vary. Different sports require different amount of strength and
according to that, mixture of the slow twitch fibre and fast twitch fibre is needed. Generally in all the
strength related sports where sudden burst of energy is required, high percentage of fast twitch fibre is
required. In games like weightlifting, jumps, sprint or power, agility and strength dominating sports
where force production is high, fatigue is quick, and fast twitch fibre percentage must be high in
muscles. In addition to these, some other factors also determine the strength, which are:
1. Size of the Muscles 4. Muscles Composition
2. Body Weight 5. Intensity of the Nerve Impulse
3. Age and gender
Physiological factors determining endurance

Endurance is the ability of the body to work for a longer period without getting tired. Endurance also
varies from brisk walk to running to marathon. While in each activity intensity and duration varies, but
one thing is common in all these activities: that is long duration and low fatigue activity. Activities like
cycling, swimming or long duration activities come under endurance component. Slow twitch fibre
percentage must be higher in comparison with fast twitch fibres to give better performance in
endurance. Aerobic system provides energy in endurance training. Maximal oxygen consumption
(Vo2), ventilation capacity plays dominating role in endurance training. Some additional factors are
like:
1. Aerobic Capacity: The aerobic capacity depends on the following factors:
a. Oxygen Intake c. Oxygen Uptake

b. Oxygen Transport d. Energy Reserves
2. Lactic Acid Tolerance
3. Movement Economy
4. Muscle Composition
Physiological factors determining speed

Speed is the ability to cover maximum distance in shortest period. In speed training percentage of fast
twitch fibres is very high in muscles; these activities include 100m race, roller skating, or any
movements that require work to be done in minimum possible time. A vital physiological factor to give
best speed performance is motor neuron stimulation. The brain sends a message to the muscles to act
fast. To meet the demand of energy, the ATP CP system works. Some additional factors include:
1. Mobility of the Nervous System 4. Explosive Strength
2. Muscle Composition 5. Flexibility
3. Bio-chemical Reserve and Metabolic Power 6. Anaerobic capacity
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Physiological factors determining flexibility
It is the ability of muscle and tendons to lengthen without getting damaged. Activities of stretching or
yoga require a good deal of flexibility. Physiological factors like elasticity and extendibility of muscles,
type of joint, homothermic temperature are key determinants of flexibility. Muscles, tendons, and
ligaments are key components that affect flexibility. Some more factors determining flexibility are:
1. Muscle Strength 4. Stretch-ability of Muscles
2. Joint Structure 5. Internal Environment
3. Age and Gender 6. Previous Injury
Effects of Exercises on the Muscular System

Short Term Effects Long Term Effects
1. Increased blood supply 1. Increase in Hypertrophy of Muscle
2. Increased muscle temperature 2. Increases in strength of ligaments and tendons
3. Increase muscle flexibility 3. Increase in size and number of mitochondria
4. Accumulation of Lactic acid 4. Increase in myoglobin storage
5. Micro tears in muscle fibers 5. Increase in glycogen storage
6. Increase in oxidation/metabolism
7. Increase in lactic acid tolerance
8. Non-functioning fibers become activity
9. Aerobic and anaerobic endurance increases
10. Increases food storage
11. Formation of more capillaries
12. Delays fatigue
Effects of Exercises on Cardio-Respiratory System
Cardiorespiratory system consists two parts. They are
1. Cardiovascular System 2. Respiratory System
1. Cardiovascular system - It consists of three parts: the heart, blood vessels and blood. Its major
function is to deliver oxygen and nutrients, remove CO2 and other metabolic waste products, to
transport hormones and other molecules, to support thermoregulation and control of body fluid
balance and lastly to regulate immune function.
2. Respiratory system - The important parts of the respiratory system are the nose, nasal cavity,
pharynx, larynx, trachea, bronchi, and lungs. Air can also enter the respiratory system through the
oral cavity. Its major functions include, transporting air to the lungs, exchanging gases (O2 and
CO2) between the air and blood and regulating blood pH.
Effect of Exercise on Cardiovascular
1. Increase in Heart rate 1. Size and strength of Heart increases
2. Increased blood circulation 2. Blood volume increases
3. Blood flow increases 3. Low level of accumulation of Lactic acid
4. Blood pressure increases 4. Resting Heart rate decreases
5. Stroke volume increases 5. Normal blood pressure
6. Cardiac output increases 6. Increase in stroke volume and cardiac output
7. Increase in capillaries network
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Effects of exercise on Respiratory system
1. Respiratory rate increases 1. Efficiency of respiratory muscles increases
2. Tidal volume increases 2. Lung volume Increases
3. Rate of exchange of gas increases 3. Pulmonary diffusion increases
4. Residual volume increases
Physiological Changes due to Ageing
Aging is a process of gradual changes in the body with the passes of time. These changes are
noticeable usually after 30’s. Aging, in its broadest sense is the continuous and irreversible decline in
the efficiency of various physiological functions. There are various physiological changes due to
ageing as stated below:
1. Changes in Muscles Size and Strength: When an individual gets older, there is a decline in
muscle size. There is a decrease in muscle mass and increase in overall body fat. Due to
decrease in muscle size, the strength of the muscles also decreases. The decrease in strength
gradually occurs during the age of 35 to 45 years.
2. Changes in Metabolism and Body Composition: With advancement of age, our body needs
less energy and the metabolism slows down. Consequently there is an increase in the
accumulation of body, fat and lean body weight (bones, ligaments, tissues, tendons, muscles
and water) decreases. The metabolic rate decreases gradually with the increasing age. It also
results in more accumulation of body fat.
3. Changes in Bone Density: With the advancement of age the bone density decreases. It is due
to decrease in various minerals such as calcium and phosphorus, found in bones. The bones
become less dense and more porous.
4. Changes in Cardio-vascular System: With advancing age, there is a progressive decrease in
cardiac muscles strength. The stroke volume, cardiac output and blood flow are all decreased
with age. Blood vessels also lose their elasticity. They become more and more rigid. Systolic
blood pressure also increases with age. The reduced blood flow results in reduced endurance.
5. Changes in Flexibility: The elasticity of tendons, ligaments and joint capsules is decreased
with ageing. The range of movement is restricted as the age increases.
6. Changes in Nervous System: A number of research studies indicate that reaction time and
movement time slow down with increasing age.
7. Changes in respiratory system: A number of research studies show that pulmonary function is
impaired with advancing age. The airways and lung tissues become less elastic. They become
less efficient. There is decreased oxygen uptake and oxygen exchange. In aging tidal volume,
vital capacity, lung capacity is decreased, whereas residual volume is increased.
8. Changes in Senses: With advancing age, the senses such as vision, hearing, taste, smell and
touch etc. may become less acute. Vision and hearing are most affected by ageing. The main
changes in senses are
a. Changes in Vision. c. Changes in hearing.
b. Changes in taste. d. Changes in smell.
Sports injuries: Classification (Soft Tissue Injuries -Abrasion, Contusion, Laceration, Incision,
Sprain & Strain; Bone & Joint Injuries - Dislocation, Fractures - Green Stick, Comminuted,
Transverse Oblique & Impacted)
Sports Injuries (athletic injury)
A sports injury is a disruption in the continuity of the tissue due to the sports activities is called sports
injuries.
There are two types of injuries – open and closed. In closed injuries the skin and muscus membranes
are intact, uninjured as contusions, sprains, dislocation and fracture. In open injuries the skin or the
muscus membranes have been violated. Open injuries are also called wounds.
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Classification of Sports Injuries
Sports Injuries can be classified according to the cause of the injury
1. Direct Injuries: They are sustained from an external force causing injury at a point of contact.
2. Indirect Injuries: It usually involves the athlete damaging the soft tissues such as ligaments
tendons or muscles of the body through internal or external force.
3. Soft Tissue Injuries: Any injuries to skin muscles or ligaments are soft tissue injuries.
4. Hard Tissue Injuries: Injuries that occur in bones and cartilages.
5. Overuse Injuries: They are sustained from continuous or repetitive stress, incorrect technique
or equipment or too much training.
Soft Tissue Injuries Hard Tissue Injuries
Bone Injuries Joint injuries
1. Contusion (Bruise) Fracture Dislocation
2. Strain 1. Green stick fracture
3. Sprain 2. Comminuted fracture
4. Abrasion 3. Transverse fracture
5. Laceration 4. Oblique fracture
6. Incision 5. Impacted fracture
Accidents and injuries in games and sports may occur due to following reasons.
1. Poor physical fitness of a participant. 6. Lack of skills
2. Lack of proper training 7. Lack of warming up
3. Poor maintenance of playing area. 8. Improper of faulty equipment.
4. Collision with an opponent. 9. Foul play and roughness.
5. Fatigue, Carelessness. 10. Poor officiating & supervision.
Prevention from sports injuries

1. Physical fitness 6. Use balanced diet
2. Proper worming-up 7. Medical check-up
3. Good coaching skills 8. Control aggression and violence
4. Proper training 9. Use proper provision of facilities
5. Use protection guard while playing 10. Substances abuse
Soft Tissue Injuries
1. Contusion (Bruise): Contusion is a muscles injury. It is a common athletic injury and it can
due to direct pressure to any part of the body. A direct hit with any sports equipment or a direct
blow anywhere on the surface of the body.
2. Strain: Commonly it is known as muscle pull. It is the result of stress or force applied on
tissues. It can occur anywhere at the muscles or tendons.
3. Sprain: This is an injury of the ligaments. It occurs due to over stretching or tearing of
ligaments.
4. Abrasion: It is a skin injury. It is a superficial (not deep) injury of skin or mucous membranes
due to rubbing or scraping.
5. Laceration: It is the cut over the skin caused due to severe impact of an object or due to its
sharp edge.
6. Incision: It is a surgical cut made in skin or flesh. Sometimes it may occur due to sharp edged
objects of sports equipment or spikes etc. Sometimes, arteries or veins may be cut.
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RICE or PRICE Therapy
Protection : The first principle is protection. The purpose of protection is to avoid further injury to the
area by protecting the injured structures. The type of protection used varies depending on the injured
area but may include an ace bandage, aluminum splint, sling, protective tape, or over-the-counter
brace. These devices are applied so that the injured structures are protected from further injury.
Rest : Rest is the second component of the P.R.I.C.E. principle. The purpose of resting is to allow the
body’s own healing processes to naturally occur without being impeded by movement of the injured
area.
Ice (Cryotherapy) : Ice is another component of the P.R.I.C.E. principle. There are a number of types
of cryotherapy that can be used effectively to treat injuries. The ice pack can be secured with an ace
bandage if needed. The ice should be applied for 20 minutes at a time and then removed. This can be
repeated every two hours while the athlete is awake.
Compression : When the ice pack is removed, a compression wrap should be applied to the injured
area. The compression wrap serves as a mechanical barrier so that swelling is minimized in the injured
area. There are a number of compression wraps available on the market, but the most commonly used
is an elastic or ace bandage.
Elevation : The last component of the P.R.I.C.E. principle is elevation. Elevation is important
immediately post-injury to reduce the amount of blood flow to the injured area. For the lower
extremities, the athlete can elevate his/her leg by lying down and elevating the injured limb on pillows.
The key is that the athlete needs to have the injured area above his/her heart level.
Bones Injury
Fracture: It is known as broken or description in the continuity of the bone. The severity may be from
simple crack to a several shattering of bone in two pieces. Fracture may be classified into the following
categories.
1. Green stick fracture: in this type of fracture bone bends and cracks instead of breaking
completely into separate pieces. The bones do not break completely, the outer layer wall intact
and the inner layer will break.
2. Comminuted fracture: When the bone breaks into three or more pieces is called comminuted
fracture.
3. Transverse fracture: Shaft of the bone is broken. There is a break is longitudinal. It is a break
of a part of one of the bones of the spine. It is shaped like a wing.
4. Oblique fracture: Broken in any oblique way. It occurs when the bone is broken diagonally to
the axis of the bone.
5. Impacted fracture: It is a fracture in which, a piece of bones drives into another one. The end
of a fractured bone enters into other bone.
Sign and symptoms
1. The pain at the moment of the injury and on attempts to move. The pain is constant and
increases during jolts and jerks.
2. Disturbance in function may be manifested in limited mobility or complete inability to move
the injured extremity. There will be tenderness, extreme pan when we try to move the injured
areas.
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3. There will be rubbing or cracking sound (crepitation) will hear
4. Swelling in the region of fracture.
5. Change in the shape of extremity.
6. Change in the direction of the axis.
7. Shortening of the part.
8. Clotting of blood under the skin.
9. Unnatural mobility at the site of the fracture.
Treatment or first aids
1. Careful examination of the region of the injury, mechanism of the injury, shapes along the axis
of the bone, regulatory in the curvature, the swelling, etc. Injured extremity is carefully
measured and compared with the normal extremity. To establish abnormal mobility and
crepitation, the extremity is gasped above and below the point of fracture and is carefully and
slowly bent at the site of fracture.
2. In closed fractures first aid consists in primary immobilization for the purpose of sending the
patient to the medical institution. In case of a sharp displacement of the fragments with bending
at a right or acute angle, when the protruding fragments threaten to break the skin, it is
necessary, by pulling on the extremity to bring it into proper position and then produce
temporary immobilization. Splint bandages are best for temporary immobilization.
3. First aid in open fractures consists in applying an aseptic dressing. The skin around the injury is
painted with antiseptic dilution or ointment. This is followed by application of splint bandage
and immediate delivery of the injured to a hospital.
4. Treatment of fractures consists of detection, reduction or reposition, or retention or retraction
and rehabilitation.
Joint injury
Dislocation
It is an injury of joint, in which, adjoining bones are displaced from their original position. It is an
injury to the joint in which the joint is displacement of the contiguous surface of the bone.
Sign and symptoms
1. There will be severe pain and loss of function of the affected limb.
2. Swelling on the spot.
3. Inability to make movements.
4. Deformity in the shape of a joint.
Treatment or management of Dislocation

1. Do not try to adjust or reduce the dislocation yourself.
2. Support the limb in a comfortable position by using some cushion or padding.
3. Keep the patients in a comfortable position.
4. Get proper medical aid as soon as possible.
Prevention of Fracture and dislocation
1. Use standard equipment and facilities.
2. Proper warming up before participation, especially all the joints should be exercised during
warm-up.
3. Use correct technique.
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1. Which of the following factors does NOT determine flexibility? (CBSE 2022-23)
(a) Joint Structure (b) Previous Injury
(c) Efficiency of Lungs (d) Age and Gender
2. Men and women usually attain their highest strength levels between the ages of.
(a) 1 and 2 (b) 5 and 7
(c) 7 and 11 (d) 20 and 40
3. The ability to tolerate higher concentration of ------------ can help in improving endurance
performance. (CBSE 2022-23)
(a) Lactic Acid (b) Hydrochloric acid
(c) Acetic acid (d) Sulphuric acid
4. Decrease in size of a body part, cell, organ, or other tissue is called a.
(a) Myopia (b) Atrophy
(c) Cardiac arrest (d) Cardiac cycle
5. The chemical substances synthesized by specific host glands, secreted into the blood, and
carried throughout the body are called?
(a) Hormones (b) Sugar
(c) Electrolytes (d) Capillaries
6. In what type of fracture do bones break into three or more pieces, seen often in cycling and
motorcycling?
(a) Oblique fracture (b) Green stick fracture
(c) Comminuted fracture (d) Compound fracture
7. Which of the following is not a type of fracture?
(a) Impacted (b) Oblique
(c) Contusion (d) Communated
8. Sprain is an injury of the: (CBSE 2019-20)
(a) Muscle (b) Ligament
(c) Joint (d) Bone
9. Laceration is a ……………….. (CBSE 2019-20)
(a) Irregular cut on skin (b) Tissue injury
(c) Swelling (d) Ligament injury
10. The capacity of muscles to absorb and consume oxygen is called: (CBSE Delhi 2019-20)
(a) Oxygen intake (b) Oxygen uptake
(c) Oxygen gain (d) Oxygen transfer
11. Given below are the two statements, one labelled as Assertion (a) and the other labelled as
Reason (r):
(I) Assertion (a): Dislocation is a joint injury.
(II) Reason (r): In dislocation, a joint is displaced from its original position.
Which one of the following statements is correct?
(A) Both (a) and (r) are true and (r) is the correct explanation of (a).
(B) Both (a) and (r) are true, but (r) is not the correct explanation of (a).
(C) (a) is true, but (r) is false.
(D) (a) is false, but (r) is true.
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12. Match List 1 and List 2, selecting the correct option:
S. No. List-1 List-2
1. Abrasion A Joint Injury
2. Green Stick Fracture B Soft tissue Injury
3. Shoulder Dislocation C Cause of sports injury
4. Lack of Fitness D Bone injury
(a) 1- D, 2- C, 3-B, 4-A (b) 1- A, 2- C, 3-B, 4-D

(c) 1- C, 2- D, 3-B, 4-A (d) 1- B, 2- D, 3-A, 4-C
CASE BASED QUESTION
1. The Godavari School attended a CBSE Cluster Basketball Tournament. During the semi-final
match, Varun, one of the players fell down and was injured on the shoulder. He was
immediately given first aid by the coach Mr. Rahul, who had the knowledge of first aid. Warm-
up session is essential for players to avoid any serious injuries during the match. Example:
Dislocation and fracture, Sprain and Strain.
(a) Breakage of bones is called

(b) Contusion is also known as ----------
(c) The first-aid given to strain injury is ------------
(d) Name of the injury occurred due to joint in which some of the ligaments are stretched or torn:
1. Differentiate between strain and sprain.

2. What is stroke volume and cardiac out-put?
3. Create a flow chart of soft tissues injuries.
4. What is PRICE?
5. Briefly explain any two factors determining endurance. (CBSE 2022-23)
6. Elucidate any four types of fractures. (CBSE 2022-23)
1. Discuss the effects of exercise over Muscular system.

2. What are the changes that take place in cardiorespiratory system by doing regular exercise?
OR
Discuss the effects of training on cardio respiratory system.
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3. Give the prevention steps for sports injuries.
OR
What is the role of an individual in prevention of sports related accidents?
OR
What are the preventive measures to avoid sports injuries? (CBSE 2013)
4. Classify the bone injuries.
5. What is sprain and what is its prevention?
6. Discuss the preventive measure of sports injuries. (CBSE Delhi 2019-20)
7. Elucidate and six effects of exercise on muscular system. (CBSE 2022-23)

1. Recall the adaptive affects that take place in our cardio respiratory system after engaging in
exercise for a longer period.
2. What are the various factors affecting physiological fitness? Explain.
3. Explain in detail about the effects of regular exercise on muscular system.
4. According to the nature of injury classify sports injuries. Explain any one.
5. What is soft tissue injury? What are its types? Describe them.
6. Describe the management of strain and sprain injury.
7. Describe the changes which occur due to ageing.
8. What is the effect of exercise on cardio respiratory system and muscular system?
9. What are the effects of exercising on the cardio-respiratory system? Explain.
(CBSE 2019-20)
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UNIT-VIII : BIOMECHANICS & SPORTS

Biomechanics is a sub-discipline of physical education. The term ‘biomechanics’ is a combination of
two words i.e., ‘Bio’ and ‘Mechanics’. Here ‘bio’ is a Greek word that refers to life or living things and
‘mechanics’ refers to the field of physics and the forces that act on bodies in motion. It can be said that
biomechanics is the study of forces and their effects on living systems.
Newton’s Law of Motion & Its Application in Sports
The three laws of motion were formulated by Newton. These are:
1. Law of Inertia: “A body at rest will remain at rest and a body in motion will remain in motion
at the same speed and in a same direction unless acted on by an external force.”
Examples: Starting in rowing, starting on roman rings, starting in sprinting, starting in
throwing the hammer, raising opponents in wrestling etc.
Example: A moving football slows down and then stops often sometime. It comes to rest due
to the fraction between the ground and the ball.
2. Law of Acceleration: “A change in acceleration of an object is directly proportional to the

force producing it and inversely proportional to its mass.”
Examples: In hammer throw, the thrower who apply more force, cover maximum distance.
16lbs hammer required more force rather than 12lbs. if a baseball player hits a ball with the
double force, the rate at which the ball will accelerate will be double.
Example: A cricket player while catching a ball moves his hands backward. Initially, the ball
is moving with a certain velocity. The player has to apply a retarding force to bring the ballot
rest in his hands.
3. Law of Reaction: “For every action, there is always an equal and opposite reaction.”
Examples: Springing on diving board for gaining maximum height thrust against the water in
swimming, starting the sprinting races, pole vault etc.
Example: The swimmer pushes the water in the backward direction with a certain force. Water
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pushes the man forwards with an equal and opposite force.
Types of Levers and their application in sports
A lever is a simple machine with a fulcrum and a solid beam. On each end of the beam, the effort
(input force) and load (output force) are applied. The fulcrum is considered the pivot point of the beam.
A load is applied to the other end of the lever when an effort is applied to one end of the lever.
In our bodies bones act as lever arms, joints act as pivots, and muscles provide the effort forces to
move loads. All lever systems are made up of four components:
1. The lever 3. The effort
2. The fulcrum 4. The load
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In our bodies: bones act as lever arms, joints act as pivots. The load is the object requiring moving, the
effort is the muscular force we use to move the object, the fulcrum is the joint around which the
movement occurs, and the bones of the skeleton are the levers. Lever systems have standard symbols
that are used to represent each part.
Load Fulcrum
Effort(Force) Lever
Definition of a Lever
“A bar or tool that is used to lift or open something when you put pressure or force on one end”
‘A lever is “a rigid bar used to overcome resistance when a force is applied.’
“Levers are the most fundamental machines or tools used for performing tasks with minimal efforts.”
The Fulcrum: It is the point at which the lever rotates or turns and identifies the lever class by its
position in relation to the other two parts. In human movement, the fulcrum is the joint that dictates the
kind of action.
The Force/Effort Arm: It is the point at which the force is applied.
The Load/Resistance Arm: It is the point where the load or resistance is located.
TYPES OF LEVERS
There are three types/classes of levers:
First class lever – Which has the fulcrum in between the load (weight) and the force applied.
Example: This type of lever is found in the neck when raising your head to head a football. The neck
muscles provide the effort, the neck is the fulcrum, and the weight of the head is the load.
Example: When throwing a ball – Fulcrum = Elbow, Efforts = Triceps muscles and Load = Arm/ball
Example: When doing V-sit-up – Fulcrum = Hip joints, Efforts = Abdomen and Load = Leg/lower
body
Example: Our hand pushing an object or seesaws or crowbars, Using scissors represents the use of two
first-class levers, A wheel and axle is also an example, Pulling a nail out of a wooden plank also
represents a first-class lever etc.
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Second class lever – In this type of lever, the load (weight) is in the middle between the fulcrum and
the force (effort).
Examples of 2nd class lever

Example: The foot acting as a whole is a second-class lever when the fulcrum is the ball of the foot
and the body weight is lifted to the toes by force at the heel.
Example: When throwing a ball - Fulcrum = Ankle joint, Efforts = Gastrocnemius and Load = Ankle
joint.
Example: When doing push-up - Fulcrum = Ball of the foot, Efforts = Arm muscle contraction and
Load = body weight.
Example: wheelbarrow - The dirt in a wheelbarrow is the Load, the Fulcrum is the wheel, and the
Force is at the end of the handles where a person lifts it. When the dirt is spread out evenly, the
wheelbarrow is balanced and not difficult to push and move from place to place.
Example: Wheelbarrow, Staplers, Doors or gates, Bottle openers, Nutcracker, Nail clippers etc.
Third class lever – In this type of lever, the force (effort) is in the middle between the fulcrum and the
load (weight). In this case, we have to apply more energy to displace the weight to a longer distance.
Examples of 3rd class lever

Example: When doing sit-ups – Fulcrum = Hip joint, Effort = Abdomen and Load = Upper body
Example: When throwing a ball (Bicep causing flexion at the elbow) – The fulcrum of a biceps curl is
the elbow joints, the effort is provided by the biceps contracting and the resistance is provided by the
weight of the forearm.
Example: Fishing rod, A broom, A baseball bat, A bow and arrow, Human jaw etc.
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Application in Sports
The human leverage system is built for speed & range of movement at the expense of force. Human
leverage for sports skills requires several levers; throwing a ball involves levers at the shoulder, elbow
& wrist joints. A tennis player can hit a tennis ball harder with a straight-arm drive than with a bent
elbow because the lever is longer & moves at a faster speed. Long levers produce more linear force and
thus better performance in some sports such as baseball, hockey, golf, field hockey, etc. For quickness,
it is desirable to have a short lever arm baseball catcher brings his hand back to his ear to secure a
quick throw sprinter shortens his knee lever through flexion that almost catches his spikes in his gluteal
muscles. A few examples of lever application in sports are:
1. Cricket bat (2nd class) - The fulcrum is the top of the handle, the load is the bat’s body, and
the force is closer to the neck of the handle.
2. Kicking - Lower limb (3rd class) – The fulcrum at the knee joint, force at tibial tuberosity,
(attachment of the quadriceps) load is the foot.
3. Jumping - Plantar flexion of the foot (2nd class) – The load is at the toes, the fulcrum is at
the heel, and force is your weight which is anterior to your heel.
4. Looking up/down or side-to-side (1st class) - Your head is balanced on your atlantooccipital
joint, which pivots, similarly to a see-saw.
Equilibrium – Dynamic & Static and Centre of Gravity and its application in sports
Equilibrium refers to the state of any object when all forces acting upon it result in zero change of
motion for the object. In other words, when the sum of all forces is zero, the object is in a state of
equilibrium. In all activities whether stationary or moving, balance is an important factor. All activities
demand stability and sometimes, instability depends on its purpose.
Equilibrium: It is defined as a state of balance or a stable situation, where opposite forces cancel each
other out and where no changes are occurring.
Types of Equilibrium
(i) Dynamic Equilibrium: It is the balance of the body during movement.
(ii) Static Equilibrium: is the balance of the body during its rest or stationary position.
or
Static equilibrium is when the centre of gravity is in a stable position.
Equilibrium
Static Dynamic
Forces are balanced and body is at rest Forces are balanced but body is moving
E.g., – A ball kept on the ground E.g., – A fan rotating with uniform speed has
a net force as zero.
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Static Equilibrium Dynamic Equilibrium
1. When the sum of forces acting upon the 1. When all the forces acting on an object are
object and sum of the movement acting balanced, and the body is in motion, then the
upon the body is both equal to zero, then body is said to be in dynamic equilibrium.
the body is said to be in static equilibrium.
2. In other words, Static balance is 2. In other words, dynamic balance is

maintaining equilibrium when stationary. maintaining equilibrium when moving. E.g.
e.g., Yoga jump shot in basketball.
3. E.g., A gymnast performing ‘T’ position 3. E.g., A cycle is moving with uniform
on the balancing beam, because the velocity.
gymnast is not making any movement.
Guidance principles to determine the degree of stability

1. Broader the base, greater the stability.
2. Lower the centre of gravity, higher the stability
3. When the body is free in the air, if the head and feet moves then hips help move up and vice-
versa.
4. Body weight is directly proportional to stability.
Application of equilibrium in sport
1. Two people balancing on a see-saw.
2. In every sport, the athletes maintain stability by lowering the centre of gravity by bending their
knees.
3. Boxers can lose balance if they shift their weight on heels because the centre of gravity must
fall within the line of base of support for greater stability.
4. Dynamic equilibrium is required by a tennis player to change her/his position after hitting a
shot.
Center of Gravity
Centre of gravity is that point in a body or system around which it’s mass or weight is evenly
distributed or balanced and through which the force of gravity acts. The centre of gravity is fixed,
provided the size and shape of the body do not change.
1. Centre of gravity is a point at which a body balances or the point at which the weight of body is
equally distributed.
2. It is a point in the body or system around which its weight is evenly distributed or balanced and
through which the force of gravity acts.
3. Centre of gravity is the intersection point of all the three planes and axis.
4. The centre of gravity is the average location of the weight of an object.
5. The position of centre of gravity changes depending up on the position of the body or object.
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Application in Sports
1. An athlete who bends legs will lower his/her centre of gravity which will result in greater
stability for the athlete.
2. Centre of gravity needs to be lowered for greater stability in sports like wrestling.
3. A jumper’s centre of gravity must lie on the base of support for greater stability while take-off.
Friction & Sports

Friction is the force that develops at the surface of contact of two bodies and opposes their relative
motion. There are two causes of friction:
1. The roughness or irregularities of surface
2. The strong atomic or molecular forces of attraction between the two surfaces at the points of
actual contact.
Types of Friction
Generally there are two types of friction:
1. Static Friction: The opposing force that comes into play when one body tends to move over
the surface of another, but the actual motion has not yet started, is called static friction.
2. Dynamic Friction: It is the opposing force that comes into play when one body is actually
moving over the surface of another body. It is of two types.
(a) Sliding Friction: The opposing force that comes into play when one body is actually
sliding over the surface of the other body is called sliding friction. E.g. – ice-skating
(b) Rolling Friction: The opposing force that comes into play when one body is actually
rolling over the surface of the other body is called rolling friction. E.g. – when a hockey or
cricket ball is hit, it rolls on the surface of the ground. It stops after some time due to rolling
friction.
Is Friction Advantageous or Disadvantageous in the Field of Games and Sports?
Friction is usually called a necessary evil. It means that it is essential in games and sports. Without
friction, we cannot give a better performance in the field of sports. For example, athletes (racers and
jumpers) use spikes and football players use studs to have appropriate friction while they run fast.
Without friction they are unable to run fast. Even gymnasts also use lime on their palms to perform on
horizontal bar, uneven bars and roman rings to have friction. Even walking may be difficult due to less
friction. The weightlifters also use lime on palms before holding the bars in jerk and snatch. In
badminton, the players are usually seen to rub their soles of shoes with lime before going to the
wooden court. In fact, in sports field, there are a lot of examples where friction is advantageous.
On the other hand, friction is disadvantageous in some of the sports and games, such as in cycling,
there should not be more friction between road and the tyres of cycle. If there is more friction there will
be more wastage of energy of the rider. The tyres must be fully inflated to reduce the force of friction
in cycling. In roller skating, there should be less friction for better performance.
Consequently, it can be said it is advantageous in some of the sports but in other sports more force of
friction is disadvantageous. Up to some extent, some force of friction is required in various sports. The
requirement may differ or vary from sports to sports.
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Projectile in Sports
Projectile
An object thrown into the space either horizontally or at an acute angle under the action of gravity is
called a projectile. There are two forces that act on a projectile – gravitational force and air resistance.
Air resistance of an object varies greatly and it depends on the object’s particular shape and the
atmospheric conditions in which the object is released or projected. The path followed by a projectile is
called trajectory or parabola. E.g. - putting the shot, throwing a hammer, discus and javelin in athletics.
Factors Affecting Projectile Trajectory
There are following factors that affect projectile trajectory or an object’s flight.
1. Angle of Projection: Any object when projected at different angles covers different distances.
The distance covered by an object depends on the angle of release of projectile. The angle of
45° is the best angle of achieving maximum distance.
2. Projection Height relevance 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 45°.
If the level of landing surface is less than the height of projection, decrease the angle of
projection, means less than 45°.
3. Initial Velocity: The distance covered by an object depends on the initial velocity of the
projectile. If the initial velocity is more, the object covers maximum distance. On the other
hand, if the initial velocity is less, the object covers less distance.
4. Gravity: It is the force of attraction exerted by the earth towards its centre on a body or an
object. It affects a projectile as it decreases the height that a projectile can obtain. The force of
gravity acts on the object to stop its upward movement and pulls it back to earth, limiting
vertical component of the projectile.
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 projectile. There are following factors
which are related to the amount of air resistance acting on a projectile.
(a) Surface of the Objects: If the surface of the object is rough, the air resistance will
definitely be greater.
(b) Surface to Volume Ratio: The larger the surface to volume ratio, the more air resistance
will affect the object.
(c) Mass: Air resistance depends on the mass of the object. If the mass of the object is smaller
there will be more air resistance.
(d) Speed: If speed of an object increases, the air resistance also increases. This occurs due to
friction.
6. Spin: The spin also affects the flight of an object. In fact, the amount and direction of spin
acting on a projectile directly affects the distance covered or travelled by a projectile. The main
reason behind this fact is the air pressure acting on the ball.
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1. Which Newton’s law of motion is depicted through the picture?
(a) Newton’s 3rd law (b) Newton’s 2nd law

(c) Newton’s 1st law (d) Newton’s 1st & 2nd law
2. Kicking off a stationery ball is an example of-
(a) Law of Action and Reaction (b) Law of Acceleration
(c) Law of Inertia (d) Both (a) & (b)
3. Heading the football into opposition goal post through a corner kick is an example of -
(a) Newton’s 1st law (b) Newton’s 2nd law
(c) Newton’s 3rd law (d) (a) & (b) Both
4. Identify the low of motion, shown in the illustration:
(a) Law of Inertia (b) Law of Action and Reaction

(c) Law of Acceleration (d) Both (b) & (c)
5. Which one of the following is not an example of dynamic equilibrium?

(a) Performing a cart wheel (b) performing handstand in gymnastics
(c) Running on skates (d) jumps on trampoline
6. Which one of the following factors does not affect the projectile trajectory?
(a) Angle projection (b) Initial velocity
(c) Gravity (d) Friction
7. When the sum of force acting upon the object and sum of the moments acting upon the body is
both equal to zero then the body is said to be in
(a) Equilibrium (b) Static equilibrium
(c) Dynamic equilibrium (d) Zero force
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8. Which of the following in NOT the factors affecting projectile trajectory?
(CBSE 2022-23)
(a) Gravity (b) Angle of Release
(c) Buoyant Force (d) Air Resistance
9. Centre of gravity is the average location of an object's -------------. (CBSE 2022-23)
(a) Weight (b) Force
(c) Resistance (d) Velocity
10. The three basic components of a lever are
(a) Mass, weight & velocity. (b) Force, Fulcrum & Load
(c) Fulcrum, Resistance & Effort (d) Both b and c
11. Given below are two statements, one is labelled as Assertion (A) and other is labelled as
Reason(R).
Assertion (A) – Newton’s third law of motion concludes that forces occur in pairs of action and
reaction.
Reason (R) – The action force is more than the reaction force.
List - I List - II
1 Static Friction A Newton’s 3rd law
2 Inertia B Friction
3 Law of Reaction C Newton’s 1st law
4 Law of Acceleration D Newton’s 2nd law
Code
1 2 3 4
(a) D C A B
(b) B C A D
(c) B D C A
(d) C A B D
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CASE BASED QUESTION
1. Study the pictures given below: (CBSE 2022-23)
Based on your above study and your knowledge, answer the following questions:
(a) Which law of motion will be applied to initiate motion of the ball as depicted in the
illustration (A) ?
(b) In illustration (B) which force is acting upon the ball to slow it down ?
(c) Which law of motion will determine the quality of bounce ?
(d) __________ of an object directly depends upon the mass of the object and net force applied on it.
OR
“When a cricket ball is moving with a certain velocity, the player has to apply retarding
force to bring the ball at rest in his hands.” Which Newton’s Law is applied in this
illustration ?
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.
4. Explain Newton’s 1st law of motion with help of example.
5. What do you mean by air resistance and gravity?

1. Elaborate any three factors which affect projectile trajectory in sports.
2. What do you understand by equilibrium? What are the types of equilibrium?
3. Define friction and explain its types.
4. Differentiate between static and dynamic equilibrium.
5. Define Lever.
6. Draw 3 types of levers used in sports.
7. State Newton’s laws of motion and explain their implication in Sports of your choice.
(CBSE Sample paper 2020-21)

1. What is Equilibrium? Discuss the principles of stability in detail.
2. Write down the factors on which the centre of gravity depends with suitable examples.
3. What is friction? Discuss the importance of friction in sports and games.
4. Briefly explain the factors affecting projectile’s trajectory.
5. What is Friction? Write the advantages and disadvantages of friction by giving suitable
examples from sports. (CBSE 2022-23)
6. With the help of suitable examples, discuss the application of 1st class lever in sports.
7. What do you mean by lever? Explain with the help of diagrams.
8. What are various types of friction? How is friction advantageous or disadvantageous in the field
of games and sports? Explain with suitable example.
(CBSE All India 2017)
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UNIT-IX : PSYCHOLOGY & SPORTS

Personality; its definition & types (Jung Classification & Big Five Theory)
The word personality is derived from the Latin word ‘Persona’, which means ‘Mask’. The mask was
worn by the various actors in dramas in the days of ancient Greek civilization. Personality usually
means that an individual is much more than his outer appearance. Personality is a dynamic and
organized set of characteristics possessed by a person that influences his/her cognition, emotions,
motivations and behaviors in different types of situations.
Watson, “Personality is the sum total of one’s behavior’.
According to Burgess, “Personality is the integration of all habits which determine the role and status
of the person in society”.
Personality Types
Jung’s Classification of Personality

Carl Gustav Jung’s classified personality on the basis of sociability character as introverts, extroverts
and ambiverts. These are described below:
1. Introverts: these are the persons who have characteristics such as shyness, social withdrawal
and tendency to talk less. Owing to these characteristics such persons seem to be self-centred,
unable to adjust easily in society or social situations. They are very sensible, rigid in ideas and
future oriented.
2. Extroverts: Extroverts have a tendency to be friendly, outgoing, talkative and social in nature.
They usually prefer social contacts. They are generous, supportive and courageous. They may
be called happy and lucky persons. They show interest in present reality than future. They do
not have hesitation. They express their feelings openly. They take decision quickly and act upon
quickly. They are not affected easily by difficulties and troubles.
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3. Ambiverts: They are only few persons who are pure introverts and pure extroverts the
remaining majority of persons possess both the qualities and traits of introverts and extroverts
such persons are called as ambiverts.
Characteristics of Introverts & Extroverts

Introvert Extrovert
Interested in their own self Highly socialized
Reserved Broad-minded
Self-aware and introspective Expressive and enjoy centre of attention
Take pleasure in reading, writing Meet unknown people easily
Tend to shy away from public Bold, outgoing and optimistic person
Think before acting Action oriented
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Big Five Personality Theory
The big five factors of personality are the five main domains which define human personality and
account for individual differences. This model offered by Paul Costa and Robert McCrae. The five
personality traits also known as the Five Factor Model of Personality and sometimes referred as
OCEAN. The five domains or traits represented by the acronym OCEAN are Openness,
Conscientiousness, Extraversion, Agreeableness, and Neuroticism which are described below:
1. Openness: Persons who like to learn new things, new concepts and enjoy new experiences
usually remain on the top in openness. Openness includes traits like being imaginative,
insightful and having a variety of interests. People who are high in this trait tend to be more
adventurous and creative.
2. Conscientiousness: persons who have degree of conscientiousness are reliable and prompt.
Such persons remain organized, systematic, laborious and complete in all respects.
3. Extroversion: Extroverts get their energy from interacting with other individuals, whereas
introverts get their energy from within themselves. Extroversion includes the traits of being
energetic, talkative and assertive.
4. Agreeableness: Such individuals are friendly, cooperative, compatible, kind and gentle.
Persons with too agreeableness may be more distant or aloof. They are kind, generous,
affectionate and sympathetic.
5. Neuroticism: This domain or dimension relates to one’s emotional stability and the degree of
negative emotions. Persons who have high neuroticism usually experience emotional instability
and negative emotions. Such individuals remain moody and tense. Individuals who are low in
neuroticism tend to be content, confident, and stable.
BIG 5 Traits Behaviour for High Score Behaviour for low score
Curious, Imaginative, Dislikes change,
Intellectual, Creative, Does not enjoy new things,
OPENNESS Open to trying new things, Resists new ideas
Focused on tackling new Not very imaginative,
challenges, Dislikes abstract or
Thinks about abstract concepts theoretical concepts

Well-Organised, careful, Disorganised, careless,
CONSCIENTIOUSNESS responsible, self-disciplined relaxed, easy going
Active, optimistic, sociable, Sober; reserved , cautious
EXTRAVERSION interactive , affectionate
Good Natured, friendly, Irritable, suspicious, rude,
AGGREEABLENESS
helpful, trusting, cooperative uncooperative
Insecure, nervous, anxious, Calm, composed, poised,
NEUROTICISM
excitable Hardy, Secure
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Motivation, its Types and Techniques
Meaning and Definition of Motivation
The word motivation is derived from a Latin word ‘Movere’ meaning ‘to change’ or ‘to move’. We
may refer motivation as a process through which an individual is inspired, stimulated, to act in a
particular manner towards the particular direction. It is the inner condition of the individual that
initiates or directs his behavior towards the goal. It is the driving force that spurs a person to action In
fact; it is the force which incites individuals to perform some activities. It also determines the
individual’s direction of action and his intensity of action. Truly, motivation is a process of inspiring,
guiding the organism to move in a particular direction.
According to Morgan and King, “Motivation refers to the state within a person or animal that drives
behavior towards some goal.”
According to Murray, “Motivation is an internal factor that arouses, directs and integrates a person’s
behavior.”
According to Robert Baron, “It can be explained as a process to initiate, guide and maintain behaviour
over time.”
Types of Motivation:
1. Intrinsic Motivation: The word intrinsic is derived from the French word ‘intrinseque’ which
means inward. Motivation is always intrinsic when the force comes from within oneself. It is
also referred as internal motivation which drives an individual from within to naturally pursue
actions that provide fun, pleasure, fulfilment or challenge.It is the motivation to perform an
activity for its own sake: performance for the sake of enjoyment. Intrinsic motivation includes
satisfaction of needs felt by the individual which comes from inside or within and is directly
linked to the individual’s instincts or urges.
2. Extrinsic Motivation: The word extrinsic is derived from the Latin word ‘entrinsecus’ which
means outward. It occurs when external factors compel the person to do something. Extrinsic
motivation is that in which the source of satisfaction does not come from within and the
behaviour is not due to natural urges or impulses. Instead, the behaviour or action is influenced
by external forces or drives. Reward, punishment, praise, blame or cash prize are examples of
extrinsic motivation.
Difference between Intrinsic and Extrinsic Motivation

Intrinsic Motivation Extrinsic Motivation
Driving force to pursue an action for fun, Driving force to pursue an action due to
joy or any other inner satisfaction reward, trophy, money, promotions or praise
Internal factors like joy, enjoyment External factors like reward, promotion, praise
Method: Goal Setting strategies, Family Method: Associating success with future
and Community support benefits, awards, promotions and avenues.
Long term benefit of maintaining a Helpful to initiate or create a drive towards a
behaviour desired behaviour when
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Techniques of Motivation:
Various techniques of motivation are applied on sportspersons, which can enable them to achieve the
top positions in the field of sports and games. These techniques of motivation are:
1. Goal Setting
2. Competitions
3. Coach as a motivator
4. Equipment
5. Praise and criticism
6. Rewards
7. Punishment
8. Presence of others
9. Records of success or progress
10. Motivational music, positive attitude and positive self-talk
11. Healthy environment
Exercise Adherence: Reasons, Benefits & Strategies for enhancing it;
Exercise adherence
Exercise adherence means inclination towards exercise. It is something like sticking to a habit of doing
exercise regularly. If someone does regular physical activity in the form of sports or specific exercise
related to fun or fitness, it becomes a good habit, and when this habit becomes automatize and one feels
addicted, this concept is called exercise adherence.
In the simplest term exercise adherence refers to the extent to which the individual maintains an active
involvement in physical exercise and acts in accordance with the advised interval, exercise dose, and
exercise dosing regimen despite opportunities and pressures to withdraw. It can also be referred as a
self- regulated, voluntary behaviour directed towards maintaining an exercise routine for a prolonged
period of time after initial phase of adoption.
Reasons to Exercise
Reasons to exercise means why one should exercise. There are many reasons why everybody should
exercise regularly. The basic reasons are given below:
1. Overcoming Social Physique Anxiety

2. Reduced risk of disease
3. For recreation, fun and enjoyment
4. Mental and physical relaxation
5. To overcome social isolation (Socialization)
6. For staying young and fit
7. For enhancing the growth and development process of the body
8. For maintaining good posture
9. For delaying aging
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Benefits of Exercise
1. Health Benefits: Regular exercise can provide the following health benefits:
(a) Reduces risk of Cardiovascular Disease
(b) Weight Management
(c) Strengthens Bones and Muscles
(d) Reduces risk of some Cancers
(e) Reduces risk of fall
2. Improved quality of life
3. Improved appearance
4. Provides Stress Relief
5. Increases Happiness
6. Promotes Self-Efficacy
7. Promotes Social Cohesion
8. Enhances Value Orientation
9. Mental Health Benefits
10. Psychological Well-being
11. Personality Enhancement
12. Develops Leadership Qualities
Strategies for Enhancing Adherence to Exercise
There might be many ways through which we can increase the adherence to exercise. Some of them are
discussed below:
1. Goal setting
2. Adding variety to exercise
3. Social support enhancement
4. Feedback
5. Process Orientation
6. Problem Solving
7. Exercise should be introduced in a playful manner to the children
8. It should be a part of everyday school activities

9. Regularity should be maintained to develop a healthy habit
10. Use social media to create awareness
11. A culture should be developed in every family
Meaning, Concept and Types of Aggressions in sports

In psychology, the term aggression refers to a range of behaviors that can result in both physical and
psychological harm to oneself.
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Baron and Richardson “any form of behavior directed towards the goal of harming or injuries
another living being who in motivated to avoid such treatment.”
Types of Aggressions in sports: There are the following types of aggression in sports:
1. Hostile Aggression: In hostile aggression, the main aim is to cause injury to other sportsperson.
In simple words, hostile aggression is when the primary aim is to cause physical harm or injury
to your opponents. It is also known as reactive aggression.
2. Assertive Aggression or Behavior: Assertive behavior is different types of aggression/
aggressive behavior. This is defined as behavior that involves the use of legitimate physical or
verbal force to achieve one’s purpose. In assertive aggression or assertive behavior, the
intention is to establish dominance rather than to harm the opponent.
3. Instrumental Aggression: Instrumental aggression is behavior that has the intent to hurt in
order to achieve money, praise or victory. In case of instrumental aggression an athlete may
intend to injure the opponent, but the most important goal to be achieved by the aggressive act
is to win the competition.
Hostile Instrumental Assertive

Intent Harm or Suffering Harm or Suffering No harm
Primary Goal Harm or injure Win or advantage Win or Advantage
Process Non-Legitimate Non-Legitimate Legitimate
Unusual effort and
Emotion Anger No Anger
energy expenditure
Self-justification
Explanation Offer apologies
instead of apology
Aggressions and performance: This types behavior is must for best performance in the game.
Aggression is always there in the games and sports to show the superiority and domination of one team
over other. This is must in games to some extent because it makes the player strict and perfect. But it
should be in limit. If this types of behaviors crosses the limit, it van harm the sportsman sprit. The
assertive aggression in the game should be tackled. Sports psychologists agree that aggression can
enhance sports performance. In fact, aggression in the field of sports and games comes out of
frustration which arises due to goal blockage.
Psychological Attributes in Sports – Self- Esteem, Mental Imagery, Self- Talk, GoalSetting
Attribute means a quality or characteristic that someone has. In other words, it is related with a
quality or feature of a person especially related to social nature.
Psychological attributes relate to the mental equilibrium of individuals that embedded in their social
interactions.
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Self-esteem
Self-esteem is how one values and respects oneself, and influences one’s emotional, physical and
spiritual balance.
According to Adler & Stewart “Self-esteem refers to a person’s overall sense of his or her value or
worth. It can be considered a sort of measure of how much a person “values, approves of, appreciates,
prizes, or likes him or herself.”
Factors influencing Self-esteem

There are various factors which influence self-esteem, like:
1. Family and School: The family, school and other members of the society can influence our
self-esteem. Sometimes, family members may criticize their children about their looks and due
to that children may develop a negative body image. In this way family and school can
influence children’s self-esteem especially if they are more sensitive.
2. Puberty and Development: A number of teenagers struggle with their self-esteem when they
begin puberty because during this period, the body goes on a number of changes. They compare
their body with others. Their development takes place differently which may create a negative
body image and low self-esteem in some of the teens.
3. Media Image: During teenage, the teenagers become more aware of celebrities and media
images. They usually start to compare themselves with media images and celebrities. Print
media as well as electronic media can affect how the teenagers feel about themselves and their
body images.
4. Life experience and Natural Ageing process: When our body changes due to natural ageing
process we have different feelings about our body. Negative experience of life may influence
our self-esteem.
In addition of these some other factors are as follows:

1. Genetics 2. Personality
3. Health 4. Thoughts
5. Social circumstances 6. The reactions of others
7. Comparing the self to others
Points to Improve Self-esteem

We all have a need to have a little confidence when it comes to dealing with others, and the more we
understand about how to improve our own self-image, the better we will feel. There are many different
techniques that you can employ to increase your self-confidence. The key is to identify what is keeping
you down and then do something about it. If you lay stress on the following points you are likely to
improve your self-esteem.
1. To have a positive and optimistic attitude.
2. To think about your positive qualities.
3. To change your lifestyle.
4. Plastic surgery and using beautifying products.
5. To identify all the aspects of your appearance realistically.
6. To stop your negative feelings.
7. To give compliments about good things done by you.
8. To recognize that beauty and health come in all sizes
9. Professional help.
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Mental Imagery
Mental imagery involves the athlete imagining themselves in an environment performing a specific
activity using their senses (sight, hear, feel and smell). The images should have the athlete performing
successfully and feeling satisfied with their performance.
In the sport situation, imagery has been designated as the state in which people imagine themselves
while effecting abilities to deal with the forthcoming duty or improve performance. Imagery may be a
consequence from both thoughtful and unconscious recall procedures; an individual sees an image, or
experiences a movement as an image, without experiencing the real thing through a process. Imagery
plays a significant role in this context, improving performance in motor tasks
Mental imagery helps in the performance

Using the mind, an athlete can call up these images repeatedly, enhancing the skill through repetition or
rehearsal, similar to physical practice. With mental rehearsal, minds and bodies become trained
actually to perform the skills and performances imagined. Athletes use imagery for many different
reasons, including skill learning and practice, strategy development and rehearsal, competition
preparation, including familiarization with venues and mental warm-ups, mental skill development and
refinement, and coping with various sport stressors or obstacles, such as injuries, heavy training, and
distractions
1. Improved performance of skills and strategies
2. Helps to stay confident, focused and mentally tough.
3. It helps the body and mind relaxed.
4. It helps to manage anxiety, stress and depression.
5. Effective in enhancing self-confidence, motivation and self-control
Self-talk
Self-talk is your internal dialogue. It is the way you talk to yourself, or your inner voice. It's influenced
by your subconscious mind, and it reveals your thoughts, beliefs, questions, and ideas. Self-talk can be
both negative and positive. It can be encouraging, and it can be distressing.
Types of self-talk
Many people don't know this, but there are actually three types of self-talk: Positive, Negative, and
Instructional.
1. Positive self-talk: Positive self-talk is an internal dialogue that makes a person feels good about
them. A person can use positive self-talk to think optimistically and feel motivated. Identifying
negative self-talk is the first step toward thinking more positively.
2. Negative self-talk: Negative self-talk is any inner dialogue that could be limiting your ability
to believe in yourself and your own abilities to reach your potential. It is any thought that
reduces you and your ability to make positive changes in your life or your confidence in your
ability to do so.
3. Instructional self-talk: Instructional self-talk is designed to facilitate performance by
triggering desired movement through attention, technique, and strategy execution. There is
limited evidence of any type of self-talk being more helpful than others, although few studies
have made direct comparisons
Benefits of Self-talk
1. Healthier immune system 6. Reduced pain
2. Better cardiovascular health 7. Improved mental health
3. Improved self-esteem 8. Greater life satisfaction
4. Reduced stress 9. Better physical well-being
5. Increased lifespan
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Goal Setting
Goal setting in psychology refers to a successful plan of action that we set for ourselves. It is a process
that starts with careful consideration of what you want to achieve, and ends with a lot of hard work to
actually do it. It guides us to choose the right moves, at the right time, and in the right way.
Goals should be monitored and adjusted when necessary. Athletes may believe that failing to achieve a
certain goal means that the entire process has failed. To prevent athletes from abandoning the goal
setting process, coaches and sport psychology consultants should make it clear from the beginning that
goals are not set in stone, and may be modified over the course of the season. It is helpful to set up
regular goal “checkpoints” throughout the season to see how athletes are doing, and to make necessary
adjustments.
Importance of goal-setting
Setting goals helps trigger new behaviors, helps guides your focus and helps you sustain that
momentum in life. Goals also help align your focus and promote a sense of self-mastery. In the end,
you can't manage what you don't measure and you can't improve upon something that you don't
properly manage.
Types of goals
There are three types of goals- process, performance, and outcome goals.
1. Process goals: Process goals focus on learning the skills and techniques necessary to
accomplish a goal. It is specific in actions or 'processes' of performing. In basketball, if a player
wishes to become a better jump shooter, she or he may have to a process goal of working with a
shooting coach for "X" hours per week to evaluate form and taking 100 practice jump shots
outside of practice every day. The result of this goal should be to improve shooting percentage
from jump shot.
2. Performance goals: Performance goals are related to execution during game time. The
basketball player may have a goal to take 10 jump shots in game situations while maintaining
her or his target shooting percentage. As the athlete reaches these targets, she or he increases
the likelihood of reaching their ultimate outcome goal.
3. Outcome goals: Outcome goals are the desired finish line in goal setting. The basketball
player's outcome goal may be to help the team win a conference championship by playing the
role of an effective jump shooter.
The Principles of Goal-setting

According to Locke and Latham, there are five goal setting principles that can improve our
chances of success:
1. Clarity: When your goals are clear, you know what you're trying to achieve. You can also
measure results accurately, and you know which behaviors to reward. This is why SMART is
such a useful mnemonic. However, when a goal is unclear or when you express it as a general
instruction like "take initiative" – it isn't easy to measure, and it isn't motivating. You may not
even know you've achieved it!
2. Challenge: People are often motivated by challenging goals; however it's important not to set a
goal that is so challenging it can't be achieved.
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3. Commitment: To be effective, your team must understand and agree to the goals – team
members are more likely to "buy into" a goal if they have been involved in setting it. This
doesn't mean that you have to negotiate every goal with your team members and secure their
approval. They're likely to commit to it as long as they believe that the goal is achievable, it is
consistent with the company's ambitions, and the person assigning it is credible.
4. Feedback: In addition to selecting the right goals, you should also listen to feedback, so that
you can gauge how well you and your team are progressing. Feedback gives you the
opportunity to clarify people's expectations and adjust the difficulty of their goals. Keep in
mind that feedback doesn't have to come from other people. You can check how well you're
doing by simply measuring your own progress.
5. Task complexity: Take special care to ensure that the work doesn't become too overwhelming
when goals or assignments are highly complex. People who work in complicated and
demanding roles can often push themselves too hard, if they don't take account of the
complexity of the task.
Characteristic of effective goal

Goals are part of every aspect of business/life and provide a sense of direction, motivation, a
clear focus, and clarify importance. By setting goals, you are providing yourself with a target to aim
for. A SMART goal is used to help guide goal setting. The acronym SMART has been used to help
athletes remember five important characteristics of well-stated goals. Therefore, a SMART goal
incorporates all of these criteria to help focus your efforts and increase the chances of achieving your
goal.
1. Specific: Well defined, clear, and unambiguous
2. Measurable: With specific criteria that measure your progress toward the accomplishment of
the goal
3. Achievable or Action-oriented Goals: Attainable and not impossible to achieve. Action-
oriented goals have action steps and action plans with detailing of what, when and how to do.
4. Realistic: Within reach, realistic, and relevant to your life purpose
5. Timely: With a clearly defined timeline, including a starting date and a target date. The purpose
is to create urgency.
Benefits of Goal Setting

1. Improved focus your attention on the things that align with your goal
2. Allows you to evaluate your life
3. Set a direction for future
4. fills you with excitement and the anticipation of fulfilling your desire
5. Increase happiness and satisfaction in life.
6. Developing new learning techniques
7. Increased motivation
8. Gives you a sense of personal satisfaction
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1. Traits like sadness, mood swings and emotional instability are related with ----------------.
(CBSE 2022-23)
(a) Extroversion (b) Agreeableness
(c) Conscientiousness (d) Neuroticism
2. Motivation that drives individuals to naturally pursue actions that provide fun, joy, pleasure or
challenge is called
(a) Extrinsic Motivation (b) Intrinsic Motivation
(c) Both (a) & (c) (d) Cognitive Motivation
3. Which one of the following psychological attributes is related to the value and respect of
yourself as a person?
(a) Self-talk (b) Self-esteem
(c) Mental imagery (d) Goal setting
4. Which of the following is effective for prevention of Coronary Heart Disease?

(a) Regular exercise (b) Sedentary lifestyle
(c) Medicine (d) Dieting
5. 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
6. Behaviour carried out with intention of harming other person is known as.
(a) Instrumental Aggression (b) Motivation
(c) Assertive Aggression (d) Hostile Aggression
7. Which of the following is a legitimate behavior?

(a) Instrumental Aggression (b) Proactive Aggression
(c) Assertiveness (d) Hostile Aggression
8. Traits like insight, imagination, and receptivity towards new ideas are involved with:
(CBSE 2019-20)
(a) Openness (b) Conscientiousness
(c) Agreeableness (d) Extroversion
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9. Emotionally unstable, anxiety, sadness are attributes of which personality dimension?
(a) Extroversion (b) Neuroticism
(c) Agreeableness (d) Openness
10. Aggressive behaviour of a sportsperson is influenced by: (CBSE Delhi 2019-20)

(a) Emotional identification with the team (b) Tactical ability
(c) Goal orientation (d) All the above
(CBSE 2022-23)
Assertion (A) : Aggression is part of human behaviour and is necessary for an individual to live
and struggle for higher achievements.
Reason (R) : Aggression is inevitable and inseparable in sport activities.
In the context of the above two statements, which one of the following is correct?
List - I List - II
1 Introvert A Shy and reserved nature
2 Extrovert B Types given by
3 Ambivert C Friendly and talkative
4 Carl Jung D Combination of both acts according to situation

Code
1 2 3 4
(a) D C A B
(b) A C D B
(c) D B C A
(d) C A D B
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CASE BASED QUESTION
1. Vijay is a football player of Kennedy school. He is famous for his aggressive play in the field.
Because of his aggression he scored many goals. At the same time, he was punished for his
aggressive behaviour with opponent.
(a) What level of aggression is needed in sports?
(b) Hostile aggression is also known as ------------------------- aggression.
(c) Depends on the sociability character who classified the personality?
(d) Well-Organized, careful, responsible, self-disciplined are the characteristics of which
personality?
1. What do you mean by personality?

2. What is goal setting?
3. Differentiate between outcome goals and performance goals.
4. Define Hostile and Assertive aggression.
5. What do you understand by “Goal Setting”? (CBSE 2022-23)
6. Write a short note on any two techniques of motivation.
7. Briefly list the benefits of exercise.
1. Personality and posture are the two opposite sides of the same coin. Comment'
2. What are the types of aggression? (CBSE 2019-20)
3. Discuss, in detail, self-talk’ as a psychological attribute in sports.
4. What do you understand by aggression in sports?
5. How can we enhance the sports performance with the help of self-talk and self-esteem?
Explain. (CBSE 2022-23)
6. Differentiate between Intrinsic and Extrinsic Motivation.
7. Mention the strategies to enhance exercise adherence.
8. What are the psychological benefits of exercise? Explain.
1. Enlist the Big Five Theory of Personalities and describe any three of them while compering
their characteristics. (CBSE Sample Paper 2020-21)
2. Discuss any two psychological attributes which play a significant role in improving sports
performance of athletes.
3. What is realistic goal? Explain the principle of goal setting.
4. What does OCEAN represent according to Big-five theory of personality?
5. Explain the various reasons to exercise.
6. How can a coach strategize in motivating an athlete to keep performing?
7. Define motivation? Explain in detail the techniques of motivation.
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IMPORTANT NOTES
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UNIT-X : TRAINING IN SPORTS

The word training has been a part of human language since ancient time. It denotes the scientific way
of execution of some task. This process invariably extends to a number of days and even months and year.
According to Matwejew “Sports training is the basic form of preparation of sportsmen”.
Concept of Talent Identification and Talent Development in Sports
Talent can be defined as adequate aptitude or ability in one direction, above the normal average. Thus,
someone who has talent can do something without trying hard.
Talent identification can also be defined as “the process by which children are encouraged to
participate in the sport they are most likely to succeed, based on selected parameters. These parameters
are designed to predict performance capacity, considering the child’s current level of fitness and
maturity.” As talent identification is often confused with latent development, keeping the above
definition clearly in mind is necessary. Identifying is the first step in progressing from beginner to a
successful international athlete; talent development follows this as the next critical phase in achieving
sporting success.
The first stage of the process could occur between the ages of 10 and 12, using essential fields tests that
are easy to administer. These tests should be carried out in schools and administered by the teachers if
the selection is made early. Those who seem talented could then be encouraged to participate in general
training in schools and clubs.
The second phase of the selection procedure could occur between 13 and 16. Again, the tests should be
carried out in schools and be easy to administer. Those selected at this stage would then be invited to
undergo more sophisticated tests, administered by specialists in the area or state centres, consisting of
field tests and laboratory tests depending on the facilities available. The test battery should include
background information, training history, competition results, and psychological and physiological
tests.
Finally, those selected should be allocated to elite junior programmes on an event-group basis. Those
who show promising results in the second-stage tests but are not ultimately selected should be
encouraged to participate in club training programmes. There should always be the possibility of
entering the selection to produce good competition performance. All the tested youths should be
encouraged to participate in recreational sports. It is essential to promote the youth competition
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structure in developing countries. Tests in these countries should be adapted to take into account local
conditions, but should be standardized across the whole country.
Some of the sports talent identification programme existing in India is Khelo India identification
programme, Young Sports Talent, The National Sports Talent Search Scheme etc.
Process of Talent Identification and Development is classified into five stages as follows:
(1) Talent Detection: To identify the potential of performers who are not currently involved in the
sports. It motivates children to choose sports according to their personality traits.
(2) Talent Identification: To recognize participants with the potential at an earlier age to become elite
performers in the future.
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(3) Talent Development: To provide athletes with an appropriate learning environment to accelerate
or realize their potential
(4) Talent Selection: This is the ongoing process of identifying individuals at various stages of
development who demonstrate prerequisite levels of performance. It largely involves the traditional
approach to talent identification and development.
(5) Talent Transfer: Mainly focuses on transfer from one sport to another sport where there are
greater opportunities to succeed.
These five steps are common across sporting in Talent Identification and Development System and are
often operationalized within the everyday practice (i.e., identification or selection for the next step of a
programme is influenced by performance in the previous development environment).
Importance of Talent identification

1. Discovery of the great talent
2. Recognition of the hidden talent
3. By recognizing the talent at the early stage, the children can show their skills at their extreme
4. Talent identification helps in finding a significant asset for the country
Components of Talent Identification

The main components of Talent Identification (TID) can be divided into the following categories:
1. Physiological
2. Physical
3. Psychological
4. Technical/Tactical
5. Results
Introduction to Sports Training Cycle – Micro, Meso, Macro Cycle.

Sports’ training is a performance and competition oriented process. It is planned and carried out for the
purpose of participating successfully in sports competitions. The main aim of sports training is to win
in competitions, to achieve this; the training should be based on periodization.
Periodization is the process of preparing the sportsman to give his best performance in a particular
competition. Periodization is the key to planning a training programme and involves dividing the year
into specific blocks with each block having a particular goal. These training blocks form the foundation
of periodization and referred to as cycles.
In sports training we have three types of training cycles: Micro-cycle, Meso-cycle and Macro-cycle.
Micro-cycle
It is a smallest training cycle and consists of 3 to 10 days. When the duration of micro-cycle is seven
days it is called weekly cycle. The duration of a micro-cycle in case of trained sportsman is normally
from 5-10days. The last training session or day of a micro-cycle aims at recovery and relaxation. The
training structure of a micro-cycle is determined by its position within the meso-cycle and also on the
aim of the meso-cycle.
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The duration of a micro-cycle is not enough to ensure effective tackling of most of the training tasks.
This is achieved in the meso-cycles. But the micro-cycles form indispensable units or steps in the
process of tackling training tasks. As a result the effective formulation and implementation of micro-
cycles determines the effectiveness of meso-cycles and in turn that of macro-cycle. In addition to this,
the training state of the sportsman and the nature of sports also have to be considered. A micro-cycle is
much closer to the day-to-day training process and hence enables optimal loading of the sportsman.
Meso-cycle
Meso-cycle is a training cycle of medium duration. It is composed of a definite arrangement of 3-6
micro cycle or weekly cycles. The last micro cycle or weekly cycles of a meso-cycle, primary aims at
recovery and relaxation.
A meso-cycle aims at tackling of definite training tasks as part of the total process of development of
performance capacity or top form. Generally, a meso-cycle has one or two aims which can logically be
achieved in 3-6 weeks. Depending on its position in a macro-cycle and on the aim of macro-cycle the
meso-cycle can have a variety of aims e.g., learning or perfection of technical skill or skills,
improvement of motor abilities, maintenance and stabilization of performance factors improved in the
previous meso-cycle, achievement of top form or direct preparation for competition, recovery and
relaxation and so on.
Macro-cycle
A macro-cycle is an annual plan of training. This is considered the longest cycle of training. Its
duration can be from 3-4 months to 12 months or even longer. Macro-cycle can have two aims:
1. Achievement of top form at a particular time (i.e., in a particular competition).
2. Increase of performance capacity to higher level.
In high performance training stages the macro-cycle has both the aims and as a result it is formulated
on the principles of periodization. The various meso-cycles are so formulated and arranged that the
macro-cycle is clearly divided into three periods i.e., preparatory, competition and transitional period.
Macro cycle in case of single periodization is a yearly cycle of training. But in case of double or triple
periodization there are two or three macro-cycles in a year. Macro-cycles, in high performance training
stage, are usually arranged in certain manner to form longer cycles of training e.g., Olympic cycle of
training.
In initial stages of training the macro-cycle aims at systematic development of performance capacity in
order to achieve high performance in the high performance training stage. Its training structure does not
depend on the principles of periodization but on the principles of developing performance over a long
period. The motor development principles have a strong determining influence on the formulation of
macro-cycle in basic and advanced training stages.
Types & Method to Develop – Strength, Endurance and Speed
Strength – Definition, Types and Methods of Improving strength – Isometric, Isotonic and
Isokinetic:
Strength is the ability to overcome resistance or to act against resistance.
According to Mathews, “Muscular strength is the force that a muscle or group of muscles can exert
against a resistance in one maximum effort.
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Types of Strength
(a) Dynamic Strength: It can be also called isotonic strength because it is related to the movements.
Movements are clearly visible when someone uses dynamic strength. . It is recognized by
rhythmic muscular contractions with changes in muscle length. In pull-ups and push-ups we
require Dynamic Strength. It can be divided into three parts
1. Maximum Strength: It is the ability to overcome or to act against maximum resistance in a
single repetition or muscular contraction. A muscle can overcome the resistance of maximum
stimulus intensity in a single muscular contraction. e.g., weight lifting, throws etc.
2. Explosive Strength: - The muscles can overcome resistance as fast as possible. It is
combination of strength and speed. It can be defined as the ability to overcome resistance
with high speed. This strength is mainly used in volleyball spiking, jumps in basketball,
sprint events, etc.
3. Strength Endurance:-It is the ability to overcome resistance or to act against resistance
under condition of fatigue. It is a product of two motor abilities: strength and endurance.
Strength endurance can be a form of static or dynamic strength depending upon whether the
movement is isometric (static) or isotonic (active). This strength is mainly used in long-
distance races of athletics, swimming, distance cycling, etc.
(b) Static Strength: It is also called isometric strength. It is the ability of the muscles to act against
resistance. This type of strength is not seen directly. It can be measured with a dynamometer.
Some static strength is not usually applied in sports, but it is used in phases in weightlifting.
Example: plank or yoga asanas.
Methods of Improving Strength – Isometric, Isotonic, Isokinetic

(A) Isometric Exercises (Static Muscle Contraction)
These exercises were first introduced by Hettinger and Muller (1953). In this type of exercises, the
work or activity is carried out but the work done is not visible, a group of muscles carry out tension
against the other group of muscles.
Examples of exercises: - Pressing, pushing the wall, lifting heavy weight, holding the static position
etc.
(B) Isotonic Exercises (Dynamic Muscle Contraction)

This type of muscle contraction is also called isotonic or auxo-tonic muscle contraction. These were
developed by De Loone (1954). In this type of muscle contraction the muscle lengthens or shortens. In
isotonic exercises, the movement and activity is clearly visible. Movement can be seen directly;
muscles tone up and become flexible. Length of the muscles can be increased by Isotonic exercises.
Isotonic exercises are of two types:
(i) Concentric exercise (ii) Eccentric exercises.
When during contraction the length of a muscle decreases it is called concentric contraction. And when
length increases it is called eccentric contraction. Because of shortening or lengthening of the
muscle/muscles during dynamic contraction there is always a resultant movement at the concerned
joint or joints.
Examples of exercises: -Lifting a light weight, Doing exercises with a lightweight, Callisthenic etc.
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(C) Isokinetic Exercises
This method was first introduced by J.J. Perrine in 1968. This method involves a special type of muscle
contraction called isokinetic contraction. These exercises are a combination of Isotonic and Isometric
exercises.
Examples of exercises: - Ice-skating, Carrying weight, Chin ups, Pushing a heavy roller and Rope
climbing etc.
Endurance- Definition, Type and Methods to Develop Endurance- Continuous, Interval and
Fartlek Training
It is the ability of a person to withstand fatigue or the ability of the body to withstand (tolerate) the
stresses of prolonged activity. Harre (1986) defines endurance as the ability to resist fatigue.
“Endurance is the ability to do sports movements, with the desired quality and speed, under conditions
of fatigue.”
Types of Endurance
(A) Types of endurance according to nature of activity
1. Basic Endurance: It is also called aerobic endurance. It is the ability to perform movements in
which large numbers of body muscles are involved and the activity is performed at slow pace
for long duration. Such as- jogging, walking, etc.
2. General Endurance: It is the ability to resist fatigue satisfactorily caused by different type of
activities. These activities may be aerobic or anaerobic in nature. In another words, it can be
said that general endurance enables a sports person to perform different types of activities for a
long duration without getting tired.
3. Specific Endurance: It is the ability to resist fatigue caused by a specific or particular sports
activity.
(B) Types of endurance according to the duration of activities
1. Speed Endurance: It is ability to resist fatigue in activities lasting up to 45 seconds. The event
of 400m sprint is the most suitable example of speed endurance.
2. Short Term Endurance: It is needed to resist fatigue in sports activities lasting from about 45
seconds to 2 minutes.
3. Middle Term Endurance: It is needed for such sports activities which last from 2 minutes to
11 minutes.
4. Long Term Endurance: It is needed in such sports activities which last for more that eleven
minutes.
Methods of endurance development

1. Continuous Methods
In this method an exercise is done for long time without any break or pause. Because of the long
duration of work the intensity is low. Cross-country race is the best example of continuous methods.
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a. Slow Continuous Method: In this variation a sportsman exercises at a certain speed without
any pause for very long durations. In this method the speed or pace of exercise is determined
according to heart rate. For trained sportsman the heart rate during the exercise should be from
140-160 beats per minute. In between the duration of the activity, the volume should not be less
than 30 minutes. The total duration, in case of endurance athletes can go up to 2 hours or even
more. Cyclic activities like running, cycling, walking etc. are used for this method.
b. Fast Continuous Method: In this variation the work is done at fast but unchanging pace for
long durations without any break. Heart rate is normally between 160-180 beats/minute, the
total volume of duration should be not less than 20 minutes for trained sports persons.
c. Variable Pace Method: In this method the exercise is done continuously but with changing
pace or speed. The heart rate normally ranges between 140-180 beats/minute. The total duration
or volume ranges should be about 15 minutes to 1 hour.
d. Fartlek Training Method: Fartlek is a Swedish word meaning ‘speed play’.
Swedish coach Gosta Holmer developed fartlek in 1930. This is an effective method for the
development of endurance. It is a variation of variable pace methods. In Fartlek the change of
pace or speed is not pre-planned. It is a type of cross- country running, usually conducted over a
hilly terrain. The sportsman changes the speed on his own during the activity according to the
terrain, surrounding and his feelings. This method requires more self-discipline in order to be
effective. The heart rate should be between 140-180 beats/minute in trained persons. The
volume and duration of exercises should be about 15 minutes to 1 hour.
(2) Interval Training Method

This method was first introduced by Woldemar and Greshler and again modified by Reindell. It is the
most versatile method for improving endurance. In this method, the total work to be performed is
divided into small periods. These periods are performed in intervals with certain speed and rest.
Incomplete recovery is given in intervals. In other words, the total work is performed in intervals. The
exercise is done at relatively higher intensity with intervals of incomplete recovery. It is based on the
following principle:
Work should be done with sufficient speed and duration so that the heart rate goes up to 180beats/min.
After this there should be a recovery period and when the heart rate comes down to 120-130 beats/min.
the work should be started again. The load of exercises can be controlled by repeatedly checking the
heart rate. The effect of interval method is determined by the variables of interval method, which are
the following: -
* Speed of work * Duration of work
* Duration of recovery * Number of repetitions. * Nature of recovery.
Interval method is of two types:-

A. Slow/Extensive interval method: In this method:
a. Volume or total distance is 6kms to 12kms
b. Distance in each interval is 300m to 800m.
c. Speed of work is 60% to 80% (of maximum speed)
d. Frequency or number of repetitions: 15 to 25
e. Duration of rest: 1 to 3 min. after each repetition.
f. Heart rate is kept around: 140 – 170 beats per min.
g. Mode of recovery: Walk or slow jogging. (active recovery)
This method is very effective for developing aerobic endurance.
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B. Fast/Intensive interval method. This method is very effective for developing anaerobic
endurance. Load variables for this type of intensive interval method are:
a. Volume or total distance is 2kms to 5kms
b. Distance in each interval is 80m to 300m.
c. Speed of work is 80% to 100% (of maximum speed)
d. Frequency or number of repetitions: 15 to 25
e. Duration of rest: ½ to 2 min. after each repetition.
f. Heart rate: 170 to 200 beat per min.
g. Mode of recovery: Walk or slow jogging. (active recovery)
(3) Repetition Method

The repetition method is characterized by a high intensity that ranges from 90 to 100% of work with an
interval of complete recovery. It is the best method to develop speed endurance. The Essential effects
of this method are, improved anaerobic capacity, improved lactic acid tolerance, improved phosphagen
store.
Speed – Definition, Types and Methods to develop Speed – Acceleration Run and Pace Run
Speed is the ability to move from one place to another in the shortest possible time with the greatest
possible velocity.
Barrow and McGee, “It is the capacity of an individual to perform successive movement of the same
pattern at a fast rate.”
Types of Speed: From general point of view we can have five types of speed abilities. These are:
1. Reaction Ability:- It is an ability to react effectively and quickly to a signal. It can be classified
into:
a. Simple Reaction Ability: It is the ability to react quickly in already determined manner to a
known signal. E.g. the reaction of a racer in the start of sprint races is already known to the
racer.
b. Complex Reaction Ability: It is the ability to react quickly and accurately to undermined
or unexpected signals. E.g. facing a ball in cricket by a batsman.
2. Movement Speed: - It is the ability to do a single movement in minimum time.
3. Acceleration Ability: - It is the ability to achieve high speed from a stationary position or from
a slow moving position.
4. Loco-motor Ability: - It is the ability to maintain maximum speed for maximum possible
duration or distance. This ability is very significant in sports events such as 100m, 200m, and
400m races.
5. Speed Endurance: - It is the ability to do sports movements with high speed under conditions
of fatigue. It is a combination of speed and endurance ability.
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Methods to Develop Speed
(1) Acceleration Run

It is usually adopted to develop speed, especially in attaining maximum speed from stationary position.
For improving acceleration ability the following load parameters are suggested:-
Intensity : Maximum or near maximum.
Duration : The duration of the sprint should be from 4-6 sec.
Distance : In view of the duration the distance will differ from activity to activity. It will also
depend on the nature of sport.
Repetitions : According to the training state, these should be arranged in series of 3-4 repetitions. The
sprints should be stopped when the time of sprints starts decreasing.
Recovery : Full recovery in between the series. Duration of recovery will depend on the duration or
distance of sprints
In this method, a runner accelerates to his top speed as fast as possible. After attaining his top speed he
gradually slows. He runs 20-30 meters distance to reach top speed. This is repeated 10 to15 times. This
acceleration run starts from standing or crouch position. Care should be taken that first few strides are
shorter (but very faster) and afterwards long-distance strides. Recovery time is ½ - 2 minutes.
(2) Pace Running

Pace race means to keep pace with or to go with uniform speed, means the whole distance at a constant
or steady rate. In pace races the runner or athlete does not run all out from the very first stride. These
races are generally 800 meters and above. The following steps are recommended.
1. Running at maximum steady pace or speed for a distance of 10% to 20% more than the racing
distance of an athlete.
2. Repetitions run at below maximum or near maximum speed with long recovery periods.
3. Varied speed runs of 50M normal run and 50 M acceleration.
Types & Method to Develop – Flexibility and Coordinative Ability
Flexibility – Definition, Types and Methods to Improve Flexibility
Flexibility is the ability of joints to move in maximum range. In other words, flexibility it is the ability
to execute movements with greater amplitude or range.
Types of Flexibility
a. Passive Flexibility: The ability to do movements with greater distance with external help is
called passive flexibility, e.g., stretching exercises with the help of a partner.
b. Active Flexibility: It is the ability to do movements for a longer distance without external help,
e.g., to do a stretch without the help of a partner. It can be divided into two parts:
i. Static Flexibility: It is usually required by a sportsperson when he remains in static position,
e.g., in diving, sitting, lying and starting position in various sports.
ii. Dynamic Flexibility: Dynamic flexibility is needed for doing movements with greater
distance when an individual is in motion.
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Method to Improve Flexibility:
1. Ballistic Method: In this method the stretch movement is performed in a rhythm as in a

swinging movement. This rhythm may be counts when at each count the related joint is
stretched with a swing. The joint is stretched to its maximum limit at each count and then
flexed. To avoid over-stretching or injury warming-up is essential before this stretching.
2. Slow Stretch and Hold Method: In this method the joint is slowly stretched to the maximum
limit and is held there for a few seconds before returning to the original position. For best effect
the joint must be held in a state of maximum stretch for 5-8 seconds. To begin with the joint
should be stretched and then brought back to original position without any phase of holding.
3. Static Stretching Method: It involves gradually easing into the stretch position and holding
the position. The amount of time a static stretch is held depends on one’s purpose. If it is a part
of cool down, then the stretch should be held for 10 seconds. If it is to improve the range of
flexibility then hold it for 30 seconds. In static stretching, it is advised to move further into the
stretch position as the stretch sensation comes to lower position.
4. Dynamic Stretching Method: It consists of controlled leg and arm swings that take you gently
to the limit of your range of motion. Start with the movement at half speed for a couple of
repetitions and then gradually work up to full speed.
5. Proprioceptive Neuro-Muscular Facilitation (PNF) Technique: This is also known as the
post-isometric stretch and is based on the principle of proprioceptive neuromuscular facilitation.
This principle states that, if a muscle is contracted maximally for a few seconds, then after the
contraction the muscle gains the maximum relaxation. Thus, the muscle is first contracted for 5-
7 seconds and then gradually stretched to its maximum limit and held in this position for about
8-10 seconds. The process is to be repeated 4-8 times for each muscle group.
Coordinative Abilities – Definition and Types
Coordinative Abilities are those abilities of an individual which enable the individual to do various
related activities properly as well as efficiently.
According to Zimmermen et al, “Coordinative abilities are understood as relatively stabilized and
generalized patterns of motor control and regulation processes. These enable the sportsman to do a
group of movements with better quality and effect.”
Types of Coordinative Abilities: There are seven types of coordinative abilities. They are:
1. Orientation ability: It is the ability to change the position and movements of the body in time
and space in relation to a definite field of action. In gymnastics the position and the movement
of head and eyes is important for orientation. In wrestling, kinesthetic sense organs assume
importance, in Football vision, especially peripheral vision, is decisive.
2. Coupling Ability: It is the ability to combine the movements of different body parts for
performing perfect sports movements. For example: In football, the foot-movement for all
control or dribbling have to be coupled with the whole body movement of running, jumping,
etc. Likewise in wrestling the movements of hands, legs, trunk and head have to be
successfully combined.
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3. Reaction Ability: It is the ability to react quickly and effectively to a signal. To a great extent it
depends on sense organs, coordinative processes of CNS, decision-making, concentration and
anticipation. It is of two types:
i. Simple Reaction Ability: It is the ability to react immediately or quickly in already
determined manner to a well-known signal.
ii. Complex Reaction Ability: It is ability to react immediately or quickly and accurately
to undermined or unexpected signals.
4. Balance Ability: It is the ability to maintain balance during the complete body movements and
to regain balance quickly after the balance disturbing movements. Both static as well as
dynamic balance is important in sports.
5. Rhythm Ability: It is the ability to observe or perceive the rhythm of a movement and to do the
movement with the required rhythm. It also denotes the ability to reproduce rhythm, stored in
motor memory, in motor action. In some sports like gymnastics and figure skating the
sportsperson has to perceive an external rhythm, music, and to express it in his movements. A
sport in which rhythm is not given from outside, the sportsperson has to make use of the rhythm
stored in his memory.
6. Adaptation Ability: It is the ability to adjust or change the movement effectively on the basis
of changes or anticipated changes in the situation. The change in situation can be expected one
or can be sudden or unexpected one.
7. Differentiation Ability: It is the ability to achieve a high degree of accuracy and economy of
separate body movements and movement phases in a motor action. For example: In gymnastics
differential ability enables highly precise and accurate movements according to given model of
movement. In football harmony of feet and head counts.
Methods for the improvement of coordination abilities: There are following methods to develop
coordinative abilities.
1. Practicing physical exercise: Regular physical exercises help in improving coordinative
abilities because different types of physical exercises involve different coordinative abilities
2. Correct and conscious movement: Movements should be done correctly. When we do
various exercises, we usually make different movements. These movements should be
executed correctly and consciously with proper concentration. It enables the sportspersons to
control and regulate their movements.
3. Variation in exercises: Limited number of physical exercises does not give the desired results
because each set of exercises have effect for limited period of time. Therefore, exercises
should be changed frequently to improve various coordinative abilities.
4. Degree of difficulty introduced during training: To develop coordinative abilities the degree
of difficulty of physical exercises should be increased systematically. There are various methods
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.
Circuit Training - Introduction & its importance

Circuit training method was designed by Adamson and Morgan of Leads University in the year 1957.
The aim of this method is all-round development of the body which includes development of strength,
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speed, flexibility and efficiency of body parts along with the improvement in muscular, respiratory and
circulatory systems of the trainees.
It is a scientific arrangement of exercises performed systematically and repeatedly in such a way that it
looks like a circuit. Therefore, it is called circuit training. It is a method of training and conditioning
that involves multiple stations that make a complete circuit (or circle). It usually consists of 10-12
training stations according to the need and intensity required for the training programme. Recovery
period between the stations and between the circuits is controlled.
Circuit training can be done according to any of the three methods of conditioning but continuous and
interval methods are used more commonly. Circuit of exercises is planned well in advance. It can
consist of general exercises or specifically related to particular game. We can increase the difficulty
level by increasing the number of repetitions or by increasing the time duration.
According to Adamson and Morgan, “Circuit training is the training method in which certain
exercises of various kinds are performed with or without apparatus with given dosage.”
Advantages of circuit training
1. In this training method, a large number of trainees can undergo training at the same time.
2. Training load can be controlled easily according to the need of trainees.
3. It doesn't take a lot of time.
4. The Coach can easily watch and supervise the training.
5. Circuit training can be performed indoors and outdoors.
6. The equipments for exercises can be provided easily.
7. It improves cardiovascular fitness
8. It enhances VO2 max (maximal oxygen consumption) which means the body can take more
oxygen to be utilized by muscles.
How to increase the load in circuit training

1. Increasing the number of stations.
2. Number of repetitions can be increased per exercise.
3. Frequency can be increased.

4. Interval between exercises can be reduced
Some examples of Circuit Training Exercises
Running on spot Front and back jumping Rope skipping

Standing Jump Bench press Half squats
Push-ups Medicine ball throws Chin-ups
Pull-ups Carrying the partner Sit-ups
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1. Circuit Training Method was designed by -
(a) Adamson and Morgan (b) Morgan and Morgan
(c) Adamson and Adamson (d) None of Above
2. Fartlek Training is used to develop -------------. (CBSE 2022-23)

(a) Endurance (b) Strength
(c) Flexibility (d) Speed
3. Which one of the following cycles usually ranges from 2 to 6 weeks?
(a) Meso-cycle (b) Macro-cycle
(c) Micro-cycle (d) None of these
4. Which type of coordinative ability is required in games like Judo and Wrestling?
(CBSE 2022-23)
(a) Orientation ability (b) Coupling ability
(c) Adaptation ability (d) Differentiation ability
5. What type of speed is defined as the ability to maintain maximal speed for maximal distance
and maximal duration?
(a) Acceleration ability (b) Locomotor ability
(c) Movement ability (d) Reaction ability
6. What kind of coordinative ability is defined as the ability to determine the position of the body
and its parts in time and space with respect to gravity and moving objects?
(a) Combinatory ability (b) Balance ability
(c) Orientation ability (d) Differentiation ability
7. While exercising on a multi-gym, the type of muscular contraction that occurs is:
(CBSE 2019-20)
(a) Isotonic (b) Isometric

(c) Isokinetic (d) Eccentric
8. Resistance ability against fatigue is called: (CBSE 2019-20)
(a) Strength (b) Speed
(c) Endurance (d) Agility
9. Fartlek training was developed in: (CBSE Delhi 2019-20)
(a) Sweden (b) USA
(c) India (d) U.K.
E 143
Physical Education
10. If a muscle contracts and changes its length to produce force, the contraction type is:
(a) Isotonic (b) Isometric
(c) Isokinetic (d) Eccentric
11. Given below are the two statements, one labelled as Assertion (A) and the other labelled as
Reason (R):
(I) Assertion (A): Ballistic method is used to improve flexibility.
(II) Reason (R): In ballistic method, the movement is performed with rhythmic swinging
in the maximum range that can be obtained.
List - I List - II
1 Isometric Exercises A James Perrine
2 Fartlek Training B Dr. Reindell and Greschler
3 Interval Training C Gosta Holmer
4 Isokinetic Exercises D Hettinger and Muller
Code
1 2 3 4
(a) C D A B
(b) D C B A
(c) B A D C
(d) A B C D
CASE BASED QUESTION
1. Raghu was good thrower. When he joined a new training camp, where he observed some athletes
were running on uneven surfaces like bushes, rocks, pits etc. He was in dilemma. Then the coach
explained about that training in detail.
(a) What type of training they are doing?

(b) Stretching exercise improves ---------------.
(c) Fartlek training is also known as -----------.
(d) The heart rate usually ranges between ------------- per minute during above method.
144 E
CBSE
1. Draw a free hand drawing of four isometric exercises.

2. Differentiate between active and passive flexibility.
3. Write any two methods to develop speed.
4. Differentiate between talent detection and talent identification.
5. What do you mean by meso-cycle?
6. What do you understand by circuit training?
7. Define Flexibility and list down its types. (CBSE 2022-23)
1. Discuss the process of talent identification and talent selection.

2. Briefly explain the advantages of Fartlek Training.
3. Differentiate between Isometric and Isotonic exercises. (CBSE 2019-20)
4. Define flexibility and its types. (CBSE Delhi 2019-20)
5. What is Endurance? How can endurance be developed through Fartlek Method?
6. Define speed and explain any one method to develop it. (CBSE 2019-20)
7. What do you mean by Interval training and how endurance can be development by this method?
8. What do you mean flexibility and discuss in detail about slow stretching and holding as method
for developing flexibility?
9. Explain macro-cycle, meso-cycle and micro-cycle in brief.
10. Write characteristic of circuit training.
1. What does the word 'training' mean in sports? Explain any two methods of speed development
in detail.
2. Discuss in detail the different types of coordinative ability. (CBSE 2019-20)
3. What is periodization? Discuss the macro, meso and micro-cycles in detail.
4. Suggest various methods for flexibility training to improve the optimum flexibility.
5. What is movement speed? Explain the methods to develop speed endurance
6. Differentiate between 1:1 and 1:2 ratio interval training with suitable examples.
7. Write in detail about circuit training.
8. Define Strength and explain any two methods to develop it. (CBSE 2022-23)
E 145
Physical Education
ANSWER KEY
UNIT-I
1 2 3 4 5 6 7 8 9 10 11 12
b c d c a d a a c c b d
Answer Case Based Question
(a) Staircase method
(b) N (N – 1) / 2
(c) Points score by teams / No. of matches won / American method / British method
(d) 21 matches
UNIT-II
1 2 3 4 5 6 7 8 9 10 11 12
a c d d a d c b d c b a
Answer: Case Based Question
(a) Kyphosis
(b) Hunch back
(c) Vertebral column
(d) Dhanurasana, Chakrasana and Bhujangasana
UNIT-III
1 2 3 4 5 6 7 8 9 10 11 12
d a c c a a d b b/c a/c c a
(a) Shalabhasana
(b) Diabetes
(c) 120/80mmHg
(d) Shalabh or Grasshopper or Locust
UNIT-IV
1 2 3 4 5 6 7 8 9 10 11 12
d a a a c b a b b c a c
(a) (C)
(b) Eunice Kennedy Shriver
(c) Deaf Olympic / Deaflympics
(d) 23 /Or Spirit in motion
146 E
CBSE
UNIT-V
1 2 3 4 5 6 7 8 9 10 11 12
b d a b b b d b a d/a d a
(a) Simple Carbohydrate
(b) Antibodies
(c) Building block
(d) Iron-containing protein called hemoglobin.
UNIT-VI
1 2 3 4 5 6 7 8 9 10 11 12
d b d c a a a d d a d a
(a) Sit and reach test
(b) Modified push-ups
(c) 20cm diameter
(d) muscle and fat
UNIT-VII
1 2 3 4 5 6 7 8 9 10 11 12
c d a b a c c b a b a d
(a) Fracture
(b) Bruise
(c) PRICE therapy
(d) Sprain
UNIT-VIII
1 2 3 4 5 6 7 8 9 10 11 12
a c b c b d b c a d a b
(a) Law of Inertia
(b) Friction
(c) Third law of motion

(d) Acceleration OR Law of acceleration
UNIT-IX
1 2 3 4 5 6 7 8 9 10 11 12
d b b a d d c a b d a b
(a) Partially
(b) Reactive
(c) Carl Gustav Jung’s
(d) Conscientiousness personality
E 147
Physical Education
UNIT-10
1 2 3 4 5 6 7 8 9 10 11 12
a a a b b c c c a a a b
(a) Fartlek Training
(b) Flexibility
(c) Speed play
(d) 140-180 beats
148 E
CBSE
SAMPLE QUESTION PAPER

PHYSICAL EDUCATION (Theory-048)
CLASS-XII (2023-24)
Time Allowed: 3 hours Max. Marks: 70
GENERAL INSTRUCTIONS
The question paper consists of 5 sections and 34 Questions.
Section A consists of question 1-18 carrying 1 mark each and is multiple choicequestions.
All questions are compulsory.
Sections B consist of questions 19-23 carrying 2 marks each and are very short answer
types and should not exceed 60-90 words. There is internal choice available.
Sections C consist of Question 24-28 carrying 3 marks each and are short answer types and
should not exceed 100-150 words. There is internal choice available
Sections D consist of Question 29-31 carrying 4 marks each and are case studies. There is
internal choice available.
Section E consists of Question 32-34 carrying 5 marks each and are short answer types and
should not exceed 200-300 words. There is internal choice available.
(SECTION-A) (1 Mark Each)

Q.1. Identify the Asana:
node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\11_CBSE Sample Paper 2023-24
(a) Pawanmuktasana (b) Sukhasana

(c) Chakrasan (d) Gomukhasana
Q.2. Reactive Aggression is also called --------.
(a) Instrumental Aggression (b) Hostile Aggression
(c) Assertive Aggression (d) Both (a) and (b)
Q.3. The Friction force acts in a/an ------------------------- direction to the direction of motion ofan
object.
(a) Opposite (b) Same
(c) Downwards (d) Diagonal
E 149
Physical Education
Q.4. The irregular tear-like wounds caused by some blunt trauma -----------------.
(a) Laceration (b) Contusion
(c) Abrasion (d) Incision
Q.5. Given below are two statements, one of which is labelled as Assertion (A) and the other is
labeled as Reason (R)
Assertion (A): For improvement of performance in long distance
running, continuous training iseffective
Reason (R): Continuous method of training improves basic endurance

Q.6. What do you mean by iso and metric?
(a) Iso means constant and metric means length
(b) Iso means change and metric means size
(c) Iso means constant and metric means velocity
(d) Iso means size and metric means constant
Q.7. It is the amount of blood pumped out by each side of the heart (actually each ventricle) in
1 minute ---------------------.
(a) Blood pressure (b) Cardiac Output
(c) Blood volume (d) Both (a) and (b)
Q.8. Identify the given below
With no outside forces, With no outside forces,

a stationary object will a moving object will
not move not stop
(a) First Law of Motion (b) Second Law of Motion

(c) Third Law of Motion (d) Law of Effects
150 E
CBSE
Q.9. Match List – I with List – II and select the correct answer from the code given below:
List -I List - II
1 Extraversion (i) Enthusiasm
2 Conscientiousness (ii) Responsible
3 Agreeableness (iii) Compassionate behavior
4 Neuroticism (iv) Emotional Stability
Code
(i) (ii) (iii) (iv)
(a) 1 2 3 4
(b) 4 3 2 1
(c) 3 4 2 1
(d) 2 3 4 1
Q.10. Given below are two statements, one of which is labelled as Assertion (A) and the other is
labeled as Reason (R).
Assertion (A): Scurvy is caused due to the deficiency of Vitamin C.
Reason (R): The disease sets in when the diet does not include fresh vegetables
and fruits for a longtime.
Q.11. One gram of carbohydrate contains ---------------- Calories
(a) 2 (b) 3 (c) 4 (d) 5
Q.12. Which gland is associated with Diabetes?
(a) Endocrine glands (b) Pituitary
(c) Pancreas (d) Hypothalamus
Q.13. What is the formula to determine number of matches in League fixture for even number of
teams?
N 1 N –1 N N –1 N N 1
(a) (b) (c) (d)
2 2 2 2
Q.14. Mr. Gopi, Physical Education Teacher of a reputed CBSE school has decided to conduct an
Inter School Kabaddi tournament in his school premises after proper drawing of fixtures. He
consulted the Management and the Principal to conduct the Tournament of Inter School
Kabaddi pattern but the Physical Education Teacher was not aware of Inter School Kabaddi
Tournament. So he discussed with the National Kabaddi Referee Association.
Which of the following is the best method to organize this kind of tournament?
(a) Knock out (b) League (c) Ladder (d) Pyramid
E 151
Physical Education
Q.15. School management needs to recognize the essential place of physical activity in the education
ofchildren with special needs.
Which of these is not one of the results of physical activities in children with special needs?
(a) Improvement in confidence (b) Improvement in endurance
(c) Increase in depression (d) Better hand-eye coordination
Q.16. If the menstruation cycle does not begin at puberty, the condition is called ----------------.
(a) Primary Amenorrhea (b) Secondary amenorrhea
(c) Oligomenorrhea (d) Dysmenorrhea
Q.17. Senior Citizen Fitness Test the range of age group is ---------
(a) 60 - 94 (b) 55 - 79
(c) 65 - 95 (d) 50 - 90
Q.18. Kyphosis is also known as ------------------.
(a) Hallow Back (b) Hunch Back
(c) Curve Back (d) both (a) and
(SECTION-B) (2 Marks Each)

Q.19. Point out physiological factor for strength. [4 × 0.5 = 2]
Q.20. Write short note on Goal setting [1 + 1 = 2]
Q.21. Explain Isokinetic exercise with suitable examples. [1 + 1 = 2]
Q.22. Write a key point on cardio respiratory factors determining fitness. [1 + 1 = 2]
Q.23. Explain the procedure and scoring of 600 meter run/walk. [1 + 1 = 2]

OR
Explain the importance of fluid intake during a competition. [1 + 1 = 2]
(SECTION-C) (3 Marks Each)
Q24. Explain any three strategies to Make Physical Activities Accessible for CWSN.
[1 + 1 + 1 = 3]
Q25. What are the benefits of Non-Nutritive foods? [1 + 1 + 1 = 3]
Q26. What should be the role of technical and marketing committee while organizing the event?
[1½ + 1½ = 3]
Q27. Differentiate between Introvert and Extrovert personality? [1 + 1 + 1 = 3]
Q28. Define Fracture and explain any four types of fracture [1 + 2 = 3]
OR
Write in brief the corrective measures of Bow Leg, Knock Knee and Flat Foot.
[1+1+1= 3]
152 E
CBSE
(SECTION-D) (4 Marks Each)
Q.29. While organizing sports events for the Annual Sports Day, Arjun and Ravi being the
captain and vice-captain of sports, formed various committees as shown below.
Administrative
Executive committee
Organising committee for games/sports
Boarding and lodging committee Publicity committee
Reception committee Decoration and ceremony committee
Transportation committee Grounds and equipment committee
Committee for entertainment and Committee on entries, fixtures and

refreshment programmes
Committee for officials Announcement committee
First Aid Committee
On the basic of above fixture, answer the following questions.

(a) The members of this committee are responsible for welcoming guests and
spectators ------------------.
(b) The Committee responsible for liaison with Print media is the -------------------
Committee.
(c) Purchase of sports equipment is a work of the ------------------ Committee.
(d) Publication of rules and regulations should be done ---------------------.
OR
(d) To prepare a proper score sheet for record is ----------------- responsibility.
Q.30. During her gymnastics practice, Zoya was finding it difficult to maintain her balance on the
balancing beam. Her coach tried to explain to her about basic principles of equilibrium.
E 153
Physical Education
According to the principles of equilibrium Centre of gravity plays a very important role.
(a) The nearer the Center of Gravity to the Center of the base of support the more
will be the -----------------------.
(b) The position of the centre of gravity changes depending upon the ---------------.
(c) The sum of all the vertical and horizontal forces acting on the body must be ------------.
(d) Centre of gravity is the average location of an object’s ---------------.
OR
(d) When the sum of force acting upon the object and sum of the movement acting upon
the bodyis both equal to zero then the body is said to be in -----------------------.
Q.31. School management needs to recognize the essential place of physical activity in the education
of children with special needs. In order to develop lifelong habits for fitness and to provide
them with many opportunities of socialization, schools need to understand that physical
education is nota secondary subject but it is just as important as other skills.
On the basis of above given picture answer the following questions:

(a) Development of Gross Motor and Fine Motor skills are benefits which are part
of ------------------------------.
(b) Graded activities as strategy for effective inclusive physical education program
includes ------------------------------.
(c) ------------------------------ for activities should be disturbance free (noise, heat,
cold, texture of floor, audience etc.)
(d) The activities that include running, jumping, hopping, galloping, rolling, leaping
and dodging, horizontal jump slide -----------------------.
(SECTION-E) (5 Marks Each)

Q.32. Discuss the asanas helpful for a person suffering from Hypertension. Write down the
procedureand contraindications of Sarala Matsyasana in detail. [2 + 3 = 5]
Q.33. Make a table of test items listed under fitness test by SAI (Age group 9-18 yrs.) Explain
theProcedure and Scoring of 50 MTS Run and Partial Curl Up
[1 + 2 + 2 = 5]
Q34. Define Flexibility. Explain its types and any two methods to develop flexibility.
[1 + 2 + 2 = 5]
OR
With the help of suitable examples, discuss the application of Newton’s Laws of Motion in
sports. [3 + 2 = 5]
154 E

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S.No. Contents Page No.

01. Unit - I Management of Sporting Events 05

02. Unit - II Children & Women in Sports 25

03. Unit - III Yoga as Preventive Measure for Lifestyle Disease 43

04. Unit - IV Physical Education & Sports for CWSN 55

05. Unit - V Sports & Nutrition 69

06. Unit - VI Test & Measurement in Sports 85

07. Unit - VII Physiology & Injuries in Sports 97

08. Unit - VIII Biomechanics & Sports 107

09. Unit - IX Psychology & Sports 117

10. Unit - X Training in Sports 131

11. Answer Key 146

12. CBSE Sample Paper (2023-24) 149

CENTRAL BOARD OF SECONDARY EDUCATION

Unit I Management of Sporting Events

Hypertension: Procedure, Benefits & Contraindications for Tadasana, Katichakransan,

Effect of exercise on Cardio-Respiratory System

PHYSICAL EDUCATION PRACTICAL

UNIT-I : MANAGEMENT OF SPORTING EVENTS

Various Committees and its Responsibilities (Pre; during & post)

Pre-sports tournament: During sports tournament: Post sports tournament:

Pre-sports tournament: During sports tournament: Post sports tournament:

Pre-sports tournament: During sports tournament: Post sports tournament:

Pre-sports tournament: During sports tournament: Post sports tournament:

Pre-competition During competition Post competition

3. Number of byes to be given in each quarter of each half.

I Quarter II Quarter III Quarter IV Quarter

Number of byes to be given in each half or quarter

Formula for calculation of bye:

Method of fixing byes

1. The first bye is given to the last teams of lower half.

node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\01_Unit-1 Management of Sporting Events.doc

node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\01_Unit-1 Management of Sporting Events.doc

node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\01_Unit-1 Management of Sporting Events.doc

Total number of team: 6 Total number of team: 5

node06\B0BC-BD\Kota\Board Material\Physical Education\Booklet\CBSE\01_Unit-1 Management of Sporting Events.doc

Tabular or graphical method

Methods of deciding the winner in League Tournament:

Objectives of Intramural Significance of Intramural

10. Promoting social qualities 9. They provide an opportunity to select a

specific cause may be cancer, AIDS, arthritis, gender inequality etc.

MULTIPLE CHOICE QUESTIONS

Total points obtained

2 IInd bye is always given to the B Ist team of lower half

3 IIIrd bye is always given to the C Last team of lower half

4 IVth bye is always given to the D Last team of upper half

CASE BASED QUESTION

On the basis of above fixture, answer the following questions.

Short Answer Type Questions-II (Carrying 3 Marks)

Long Answer Type Questions (Carrying 5 Marks)

UNIT-II : CHILDREN & WOMEN IN SPORTS

Recommendations for Children Under 5 Years of Age

Age Sedentary Behaviour Physical Activity Sleep

Intensity Moderate to Vigorous.

Intensity Moderate to Vigorous.

diseases, blood pressure, stroke, Type 2 diabetes, metabolic syndrome,

Intensity Moderate to Vigorous.

maintain the stability. Posture is classified into two categories.