A TEXTBOOK OF

PHYSICAL EDUCATION
Book 12

TEACHER'S HANDBOOK
 Chapter 1 Ans. False
PLANNING IN SPORTS 2. There are four types of combination tournaments.
Ans. True
P. 27–30 3. Intramural competitions are held within the
A. Objective Type / Multiple-Choice Questions ‘same institutions’.
(1 mark) Ans. True
4. In tabular method, fixtures are made just like a
I. Give one word answers.
ladder.
1. Which committee is responsible for selecting
Ans. False
the officials involved in a sports event?
Ans. Committee for Officials IV. Multiple-Choice Questions
2. Calculate the number of matches in a single 1. Which formula is used to find out the number of
league tournament if there are 8 participants in matches in a double league tournament?
the first stage of tournament.
(a) N × N (b) N (N – 1)
Ans. 28
(c) (N – 1) (d) N × N × N
3. Name the tournaments which are organised to
Ans. (b) N (N – 1)
give a second chance to the defeated players in
knockout tournaments. 2. What is the formula to find the number of
Ans. Consolation Tournaments matches in a knockout tournament?

4. Name any one method which can be used for (a) N (b) N (N – 1)
preparing fixtures in a league tournament. (c) (N – 1) (d) (N + 1)
Ans. Cyclic method Ans. (c) (N – 1)
5. Write the name of the competitions which are 3. Which of the following is not a major game?
conducted between ‘different institutions’.
(a) Hockey (b) Football
Ans. Extramural competitions
(c) Badminton (d) Karate
II. Fill in the banks.
Ans. (d) Karate
1. A is a dummy team that participates
4. It is a process/procedure of shuffling the position
in the second round to even out the number.
of good teams so that they don’t meet each
Ans. bye other in an early stage of the competition and
2. are made in a league tournament spectator interest is kept alive till finals. What is
through the staircase method. the name of this process?
Ans. Fixtures (a) Intramural (b) Seeding
3. The committee is responsible for (c) Fixture (d) Extramural
welcoming guests, players and officials during Ans. (b) Seeding
the sports events.
5. Which sports competition is organised within the Physical Education Companion – 12
Ans. reception
school itself?
4. competitions are useful at bringing
(a) Extramural (b) Intramural
out hidden talents.
(c) Inter-state (d) None of these
Ans. Intramural
5. If thirteen teams are participating in a knockout Ans. (b) Intramural
tournament, then byes will be allotted. 6. Which of these is not one of the methods
Ans. three used for fixtures in League or Round Robin
tournaments?
III. State True or False
(a) Cyclic method (b) Spiral method
1. Announcement committee is responsible for
(c) Staircase method (d) Tabular method
making announcements of the dates and venue
of the tournaments. Ans. (b) Spiral method 3
 B. Very Short Answer Type Questions to play-off against each other on the same basis.
1. What do you understand by planning in sports? But in a league cum knockout, the four zones
 (CBSE 2016, 2019) first determine their own winners on a league
basis, with each participant playing against
Ans. Planning is a course of action in order to reach
every other player/team. The four zonal winners
a definite goal. then compete on knockout basis to determine
2. What do you mean by tournament? the final winning team/player.
Ans. A tournament is a type of contest in which several 8. Suggest any two disadvantages of league
players participate and defeat opponents in tournament. (CBSE 2019)
various rounds to get to the final match and win Ans. (i) The most glaring disadvantage of leagues
it. is the huge amount of time involved in
3. Round Robin tournament is of two types. Name determining the winner, since every team/
them and give one major difference between player has to play against the others in each
them. (CBSE 2017) stage of the tournament. Leagues can run
Ans. Single league tournament and double league into weeks.
tournament. In single league tournament, (ii) Since each player/team is given multiple
each team/player plays against every other chances, it also implies that the weaker
participant once. In double league tournament, performers will continue playing till their
each team/ player plays against every other quota is exhausted, thereby lengthening the
participant twice. duration of the tournament.
4. What do you mean by fixture? (CBSE 2018) 9. What is the difference between single league
Ans. (i) The organised method in which teams
tournament and double league tournament?
participate in any tournament is a fixture. Ans. In single league tournament, each team/player
plays against every other participant once. In
(ii) Fixture means arranging tournament with
double league tournament, each team/player
details of venue, date and time.
plays against every other participant twice.
(iii) Fixture is a procedure to set a sequence of

10. What is seeding? (CBSE 2011, 2012)
matches for participating team. (any one)
Ans. Seeding is a tactic used in sports events in
5. Fixtures are the schedule, fixed for the matches. which specific teams are sorted into a bracket in
What is a bye? (CBSE 2017)
such a way that the strongest teams meet later
Ans. A bye is a dummy team that participates in the in the tournament.
second round to even out the number. The 11. Write the formula for giving a bye. (CBSE 2016)
number of byes in a fixture is the difference
Ans. The number of byes in a fixture is the difference
between the number of participants and the
next highest number which is the power of 2. between the number of participants and the next
highest number which is the power of 2. If there
6. What do you mean by combination tournament? are two very strong teams, one will be placed
Ans. When the scope of the tournament is huge, on the top of the upper half and the other at the
neither knockouts nor leagues are feasible. For bottom of the lower half. If there are four strong
example, in tournaments organised on a zonal teams, then the third will be placed on the top of
Physical Education Companion – 12

basis, the number of participating players/teams the lower half, and the fourth at the bottom of the
will be high. Furthermore, it would be impractical upper half. This usually works if the number of
for every team/player to visit their opponents in teams to be seeded are the power of 2. Save for
different locations. In such cases, combination seeded teams, the rest are divided by drawing
tournaments are chosen for more efficient lots.
organisation. 12. What is a consolation tournament?
7. How is a knockout cum league different from a Ans. A consolation tournament is held to give
league cum knockout? second chance to defeated players in knockout
tournaments.
Ans. Knockout cum league begins with the division
of all competitors into four zones. In the first 13. Enlist two objectives of intramurals. (CBSE 2015)
stage, the participants in each zone will play on Ans. Establishing Physical Education and
a knockout basis to decide a winner, and the accommodating greater number of participants
4 winners of each zone will then advance further are the two objectives of intramurals.
 14. What is an extramural competition? and finance committee. (CBSE 2016)
Ans. An extramural competition is the competition • Accreditation committee: This committee
Ans.
that takes place outside the walls of the school. registers all the participants with an
operational role. The production, distribution
15. Give two objectives of extramural activities.
and validation of passes is the duty of this
 (CBSE 2019)
committee.
Ans. Giving students experience in competitive • Technical committee: Technical committee
sports, and developing sportsmanship and looks after the technical aspects of the
fraternity are the two objectives of extramural tournament. It ensures that the field is safe
activities. for play for all participants. It ensures the
16. What does the school intend by stating that, “only quality of equipment.
such students shall participate in the basketball • Finance committee: This committee
intramurals who have not represented the prepares the budget of the tournament
school in basketball in the past and minimum 10 and maintains every expenditure related to
substitutions shall be compulsory”? (CBSE 2015) tournament.
Ans. Each and every student should get a chance to 5. Give two reasons why tournaments are
play and participate in the game. important.
17. What is a health run? Ans. The purpose of a tournament is to establish the
one team or player who has outperformed the
Ans. A health run is a marathon organised to spread
rest. Tournaments introduce the youth to stress
awareness of and improve the physical health
that is different from the one they face in the
of the members of a community.
classroom; on the field, their alertness of mind,
C. Short Answer Type-I Questions (3 marks) physical strength, coordination between the
1. Write any three objectives of planning. mind and the body, and natural and acquired
reflexes are all put to test in front of spectators.
Ans. (i) The purpose of planning is to execute any
program in a streamlined manner so that it 6. What are the three types of tournaments?
runs smoothly from start to finish. Ans. Three types of tournaments are knockout;
(ii) To efficiently supervise all activities during a
league or round robin and combination.
sports tournament. 7. What is the difference between round robin and
knockout?
(iii) To avoid any type of mistakes during a

tournament. Ans. In knockout tournaments, the defeated team or
player is eliminated with no scope of participating
2. List down the important committees during a further.
tournament. (CBSE 2011)
As for the winner, they continue competing
Ans. Committee for Publicity, Boarding and Lodging
against other opponents until they eventually
Committee, Transport Committee, Grounds
lose or win the tournament.
and Equipment Committee, Refreshment
and Entertainment Committee, Reception League or round robin tournament, as opposed
Committee, Decoration and Ceremony to knockouts, allows each team or player to
Committee, Committees on Entries and compete against every other participant in the
Programmes, etc. are various important tournament. This can be either of two variations:
Physical Education Companion – 12
committees during a tournament. single league tournament, in which each team/
player plays against every other participant
3. What is the task of the decoration and ceremony
once or double league tournament, in which
committees?
each team/player plays against every other
Ans. Decoration and Ceremony Committees work participant twice.
together with the refreshment and entertainment
8. What types of statistics are used while drawing
committee and the reception committee to make
fixtures for knockouts?
the ceremonies vibrant and well coordinated.
They decorate the viewing areas and stages so Ans. For knockouts, the total number of matches to
that the venue looks attractive. This committee be played in a single tournament is determined
is also charged with arranging for certificates, by the following formula:
medals and trophies. (N – 1)
4. Your school is organising ‘Run for Unity’. Explain where N is the number of teams/individual 5
the responsibilities of accreditation, technical players.
 So, if in a tournament there are 8 participants, ladder or a staircase. There is no need to give
then the total number of matches played will byes to any team as there is no issue of odd or
be 7. In the first phase, there will be 4 matches even number of teams.
(1 against 1); in the second, the four winners 14. Write briefly about the objectives of intramurals.
will advance further to decide the two finalists,  (CBSE 2016)
so there will be 2 matches. Counting the final
match, there are 7 in total, as derived from the Ans. Objectives of intramurals:
formula. Lots are drawn to decide the pairs of • Establishing physical education
competitors. • Accommodating greater number of
9. How many byes will be allotted in a knockout in participants.
which 15 teams are participating?
• Promoting positive values in students.
Ans. Number of Bye = (16 – 15) = 1 (refer to pages
• Providing healthy recreation.
17–18 of textbook)
• Introducing new games.
10. Draw a fixture of 11 football teams participating
in a tournament on the basis of a knockout. • Development of sportsmanship.
 (CBSE 2016) • Development of organisational skills.
Ans. Refer to page 18 of the textbook. • Development of personality.
11. How many rounds will be there in a knockout of
• Scouting of talent.
(i) 10 teams and (ii) 13 teams?
15. Write three differences between intramurals and
Ans. (i) When the number of participating teams or
extramurals. (CBSE 2017)
players (N) is the power of two (i.e. 2, 4, 8,
16, 32, and so on), then number of rounds Ans. (i) Intramurals help mould the physical, mental,
will be the number of 2’s making up N. For emotional, moral and social development of
instance, when the students.
N = 10, number of rounds will be 2 × 2 × 2 × (ii) They channel the energy of the students

2 = three 4s = 4, and provide a healthy outlet.
(ii) N = 13, number of rounds will be 2 × 2 × 2 × (iii) They make students more agile and fit.

2 = four 2s = 4. while
When N is not the power of 2, the number (i) Extramurals bring much needed exposure to
of rounds will be based on the next highest schools and students that might not be able
power of 2. to showcase their own talents due to lack of
12. Draw a knockout fixture of 24 teams. opportunities.
 (CBSE SP 2016)
(ii) Extramurals boost the popularity of physical
Ans. Refer to page 18 of the textbook. Follow the education by building the interest of
same method to draw a fixture of 24 teams. students, their parents and the school
13. Differentiate between the cyclic method and authorities.
staircase method. (iii) Extramurals are a healthy excuse for
Ans. Cyclic method: Cyclic method has different participating in a fun recreational indulgence
Physical Education Companion – 12

applications for even and odd numbers of like sports, which students might not be
teams. In the former case, the 1st team is otherwise able to in their schools and
placed at the top of the right hand side. The homes.
remaining team numbers are put in ascending
D. Short Answer Type-II Questions (5 marks)
order consecutively and then upward on the left
side. In the latter, the bye is fixed on the top of 1. Describe the objectives of planning in detail.
the right side, and then followed by the rest Ans. Objectives of planning are described below:
of the procedure. Teams are rotated from right
• To avoid last minute hassles: The
to left.
purpose of planning is to execute any
If N (number of teams) is even, the number of program in a streamlined manner so that it
rounds will be (N – 1). runs smoothly from start to finish. An event
Staircase method: In this type, fixtures are
like a sporting tournament involves a large
6 arranged in such a way that it resembles a number of people. Apart from the organising
 committee and the players, there will be the media for coverage during and after the
sports officials, audiences, guests, media games.
persons, etc. • Boarding and lodging committee: This
• To efficiently supervise all activities: committee takes care of accommodation
A sports tournament consists of multiple and meals for the players, officials, and other
activities – opening and closing ceremonies, members involved in the event. Before the
entertainment programmes, matches, games, they confirm the bookings. Once the
interviews, boarding and lodging of guests, tournament has started, they keep track of
maintenance of grounds and equipment, etc. all boarding and lodgings, switches between
A good planning committee takes notes of departures and new arrivals, etc.
these components, delegates subcommittees
• Transport committee: The transport
to handle each of them, and supervises them
committee handles transportation facilities
efficiently.
for the players, officials, etc. They arrange for
• To coordinate successfully: There needs buses and other vehicles to take the players
to be sound coordination between each and officials to the venue of the games from
committee involved in organising the sporting the places where they are staying.
event. The boarding and lodging committee
must be in touch with the transport committee • Grounds and equipment committee: This
so that the invitees and participants can committee has the responsibility of ensuring
travel from their place of stay to the venue of that the grounds, fields, courts, etc. are in top
the sports without hiccups. condition. They also check the equipment
and other gears to be used in the games to
• To avoid mistakes: Though mistakes are ensure that no mishap occurs and that plenty
bound to happen once or twice, the objective
of equipment is available for all the players.
of good planning is to ensure that there are
as few of them as possible. A poorly planned • Refreshment and entertainment committee:
event will leave everyone from the guests to They supply drinks and refreshments to the
the organisers unsatisfied. guests, players, officials and other invitees.
The entertainment programmes, such as
• To make room for innovation: The process
opening song, closing dance, etc. are also
of planning itself creates a space for bringing
arranged by this committee in advance.
up ideas to make the events more interesting.
This is, however, possible only when the • Reception committee: The reception
planning committee communicates openly committee welcomes the guests, players,
with its members and seeks their cooperation officials, audiences, etc. during the opening
and suggestions. and closing ceremonies.
• To get the best performance out of the • Decoration and ceremony committee:
participants: If the entire event is properly They decorate the viewing areas and stages
planned and efficiently executed, it leaves the so that the venue looks attractive. This
players free to focus on their performance. committee is also charged with arranging for
They do not have to worry about irregularities certificates, medals and trophies.
like poor equipment, matches not beginning • Committees on entries and programmes:
on time, lack of officials, etc. as the The committee on entries and programmes Physical Education Companion – 12
planning committee is taking care of these
are tasked with sending out entry forms to
elements. They can concentrate on their
various institutions early so that the latter
competition and give their supporters an
can send in their applications on time. The
exciting match.
committee then allots slots to the competitors,
2. Describe how various planning committees prepares fixtures if required, build a clear-cut
function in sports events. schedule of the programmes and prints it
Ans. Various planning committees function in the so that it may be distributed to all involved
following manner in a sports event. parties.
• Committee for publicity: The committee for • Committee for officials: There are many
publicity completes this preparation before officials involved in a sporting event: judges,
the games. During the games they maintain referees, umpires, recorders, starters, time
the interest level for the games with proper keepers, lap scorers, clerks of the course,
advertisement. They also coordinate with announcers, commentators, etc. The 7
 committee for officials selects and manages
them for smooth functioning of the sports
event.
• Announcement committee: The
announcement committee is responsible for
making announcements during the opening
and closing ceremonies, games, important
information like when an event is going to
take place or changes in schedules, names of
officials and players, running commentaries,
etc.
• First aid committee: One of the most
important committees in a sports event,
the first aid committee works under the
supervision of a medical expert. It provides
first aid to injured players and ensures that
they receive advanced medical attention if
the need arises. The first aid team makes
all necessary arrangements before the
commencement of the sports event. 5. Draw a fixture of 12 teams on a league basis
according to the staircase method. How will you
3. What is a knockout tournament? Explain decide a winner in league tournament?
different types of knockout tournaments. Draw
a fixture of 21 teams on a knockout basis.  (CBSE 2019)

(CBSE 2012, 2015) Ans. Fixture of 12 Team on the basis of staircase

method
Ans. In boxing, a match is finished when an opponent
1-2
is knocked down and unable to rise and return
1-3 2-3
to the game within a certain time limit. This
1-4 2-4 3-4
is called knockout. The concept of knockout
1-5 2-5 3-5 4-5
tournaments is somewhat similar. In this type
1-6 2-6 3-6 4-6 5-6
of tournament, the defeated team or player is
1-7 2-7 3-7 4-7 5-7 6-7
eliminated with no scope of participating further.
1-8 2-8 3-8 4-8 5-8 6-8 7-8
As for the winner, they continue competing
1-9 2-9 3-9 4-9 5-9 6-9 7-9 8-9
against other opponents until they eventually
1-10 2-10 3-10 4-10 5-10 6-10 7-10 8-10 9-10
lose or win the tournament.
1-11 2-11 3-11 4-11 5-11 6-11 7-11 8-11 9-11 10-11
Single
knockout tournament, consolation 1-12 2-12 3-12 4-12 5-12 6-12 7-12 8-12 9-12 10-12 11-12
tournament and double knockout tournament No. of Rounds = N – 1 = 12 – 1 = 11

are different types of knockout tournament.
N (N − 1) 12 (12 − 1)
See page 19 of the textbook for a fixture of No. of matches =
=
2 2
21 teams on a knockout basis.
12 × 11 132
Physical Education Companion – 12

4. What is a league or round robin? Draw a fixture = = = 66

2 2
for 6 teams using round robin method.
The following way is used to decide a winner:

 (CBSE 2012)
(i) The team that wins the match gets
Ans. League or Round Robin tournament, as opposed = 2 points.
to knockouts, allows each team or player to
compete against every other participant in the (ii) The team that loses the match gets
tournament. This can be either of two variations: = 0 point.
single league tournament, in which each team/ (iii) If match draws then each team gets
player plays against every other participant = 1 point.
once or double league tournament, in which After the tournament, all the teams are awarded

each team/player plays against every other the score as per their performance and the team
participant twice. which scores maximum is declared winner.
8
 If the points of two teams are equal, then a emotional, moral and social development of
match is held again between both teams. the students.
6. Mention all calculations and steps involved to • They channel the energy of the student and
draw a knockout fixture of 19 teams, where 4 provide a healthy outlet.
teams are to be seeded. (CBSE 2018)
• They make students more agile and fit.
 Ans. Total no. of teams = 19 (N = 19) • Intramurals are also useful at bringing out
No. of matches = (N – 1) hidden talents.
• Intramurals contribute to personality growth
= 19 – 1 = 18
of the students and make them leaders who
(N + 1) are not afraid to face challenges.
No. of teams in upper half = = 10
2
(N – 1) 8. Draw a league fixture of 16 teams.
No. of teams in lower half = =9
2
Ans. Number of teams = 16
Total no. of byes (NB) = next power of
2 – N = 32 – 19 = 13 Number of matches = N – 1 = 16 – 1 = 15
NB – 1 Number of teams in upper half = N/2 = 16/2 = 8
No. of byes in upper half = =6
2
NB + 1 Number of teams in lower half = N/2 = 16/2 = 8
No. of byes in lower half = =7
2 Number of byes = Next nearest power of
Seeding – 2 teams in upper half with byes
2 – Number of teams
2 teams in lower half with byes = 16 – 16 = 0

IR II R III R IV R VR Number of rounds = 4

For fixture, refer to page 18 of the textbook.
1 Bye (seeded)
4 9. Being sports captain of the school, prepare five
2 Bye
3 Bye 12 important committees with their responsibilities
4 5 to conduct one day Run for Health Race.
1  (CBSE 2015)
5
16
6 Ans. (i) Committee for publicity: The committee
2 for publicity completes this preparation
7 6
8 Bye before the games. During the games they
13 maintain the interest level for the games with
9 Bye
10 7 proper advertisement. They also coordinate
Bye (seeded)
18 with the media for coverage during and after
11 Bye (seeded) the games.
8
12 Bye (ii) Boarding and lodging committee: The
13 Bye 14
boarding and lodging committee takes
14 9 care of accommodation and meals for
3
15 17 the players, officials, and other members
16 Bye involved in the event. Before the games, they
10 Physical Education Companion – 12
17 Bye confirm the bookings. Once the tournament
Bye 15
18 has started, they keep track of all boarding
19 Bye (seeded) 11 and lodgings, switches between departures
and new arrivals, etc. They ensure that
7. What do you mean by intramural? What are its the guests are taken care of wherever
significance and objectives? they are staying. After the event is over,
they are incharge of settling the bills and
Ans. Intramural competitions are organised within
other fees incurred by the guests during
the school itself, with the participants being the their stay.
students of the school. No outsiders are allowed
to compete in such events. (iii) Transport committee: The transport
committee handles transportation facilities
Significance of intramurals are as follows: for the players, officials, etc. They arrange
• Intramurals help mould the physical, mental, for buses and other vehicles to take the 9
 players and officials to the venue of the castes and creeds together under a
games from the places where they are single event to promote peace, harmony and
staying. Though preparations for logistics unity.
begin before the games start, it is during the E. Value-Based Question
tournament that the transport committee is
at its busiest. Planning is a process of setting objective and
deciding how to accomplish them. It is the most
(iv) Grounds and equipment committee: This
important task of all administration. Like, there is
committee has the responsibility of ensuring a new school in our town. The school has a huge
that the grounds, fields, courts, etc. are in top campus, so the school authorities have decided to
condition. They also check the equipment introduce some sports that includes taekwondo,
and other gears to be used in the games martial arts, archery, boxing, swimming, etc. The
to ensure that no mishap occurs and that school has made it mandatory for each student.
plenty of equipment is available for all the So that every student can participate in intramural
players. Their responsibilities start before competitions organised by the school. The idea
the games. During the games, they have of introducing such sports is appreciated by the
to maintain the grounds and equipment, parents of the students. Such sports help students
and once the competition is over, they to expand their knowledge and capabilities. These
ensure that everything is in place and sports help to build confidence and provide healthy
damaged equipment and areas reported for recreation.
replacements or repairs.
Answer the following questions based on the above
(v) Refreshment
and entertainment passage:
committee: They are different from the
boarding and lodging committee. They 1. What do you understand by planning?
supply drinks and refreshments to the 2. What are the objectives of the intramurals?
guests, players, officials and other invitees. What are the values shown by the parents of the
3. 
The entertainment programmes, such students in the school?
as opening song, closing dance, etc. are
also arranged by this committee in Ans.
advance. 1. Planning is the process of arranging expected
10. Describe five specific sports programmes in activities so that a certain goal or target can be
detail. achieved.
Ans. Five specific sports programmes are as follows: 2. • Establishing physical education: By
introducing intramurals at this stage, the
(i) Sports day: A sports day is a special day students are taught to associate exercise
dedicated to sports. It is usually observed in with fun. Sports become an exciting part of
schools and is an annual feature. their lives in which they can excel.
(ii) Health run: Health runs are a variety of • Accommodating
greater number of
marathons organised to spread awareness participants: Intramurals close gap between
of and improve the physical health of the good players and average players in a
members of a community. They are planned school. The competition is for the school
and executed by the health department, students only. Participation is thus amplified
Physical Education Companion – 12

sports department, or social organisations in terms of number. A single student can

focusing on health. even compete in more than one event if she/
(iii) Run for fun: Run for fun has the same he so wishes.
purpose as health runs to increase the spirit • Promoting positive values in students:

of physical fitness in the public. Sports have a positive effect on students.
(iv) Run for specific causes: Unlike run for They are about cooperation, leadership, grit,
fun, run for specific causes are organised in mental alertness and determination. Regular
honour of a cause – spreading awareness of organisation of intramurals instils these
AIDS, cancer, disabilities, etc. are examples values in the students since their involvement
of such causes. in sports increases.
(v) Run for unity: Run for unity are held to
3. Coordination, positive attitude, decision-making,
bring people from different communities, etc.
10
 Chapter 2 IV. Multiple-Choice Questions
Sports and Nutrition 1. What is another name of riboflavin?
(a) Vitamin B (b) Vitamin B5
P. 43–45 (c) Vitamin B2 (d) Vitamin C
A. Objective Type / Multiple-Choice Questions Ans. (c) Vitamin B2
(1 mark) 2. Who discovered vitamin A?
I. Give one word answers. (a) Theo Haimann (b) Elmer MacCollum et.al.
1. Which macro-mineral is present in beans and (c) O’Donnell (d) None of these
potatoes? Ans. (b) Elmer MacCollum et.al.
Ans. Potassium 3. Which of the following vitamins is insoluble in
2. Which vitamin is considered as one of the fats?
healthiest and safest nutrients? (a) A (b) E
Ans. Vitamin C (c) K (d) C
3. Which disease is caused by the deficiency of Ans. (d) C
vitamin D?
4. Deficiency of which of the following leads to
Ans. Rickets rickets?
4. What is the ratio of the elements carbon, oxygen (a) Iron (b) Iodine
and hydrogen in fats?
(c) Calcium (d) Chromium
Ans. 76 : 12 : 12
Ans. (c) Calcium
5. Name a disease which is caused by the
5. What is the calorific value of water?
deficiency of vitamin K.
(a) 10 joules/calorie (b) 0 joules/calorie
Ans. Haemorrhagic
(c) 25 joules/calorie (d) 100 joules/calorie
II. Fill in the banks.
Ans. (b) 0 joules/calorie
1. Deficiency of can lead to diseases
6. If the weight is in kg and height in m, which of
like marasmus and kwashiorkor.
these is the correct formula for calculating Body
Ans. Protein Mass Index?
2. Starch and cellulose are the complex (a) weight × (height)2 (b) weight / (height)2
carbohydrates which are known as
(c) height / weight (d) weight / height
Ans. Polysaccharides
Ans. (b) weight / (height)2
3. Vitamin B complex is a group of
water soluble B vitamins. B. Very Short Answer Type Questions
Ans. eight 1. Define a balanced diet. (CBSE 2014)

4. is a yellow coloured vitamin which Ans. A balanced diet comprises different types of
has antioxidant properties. foods which in total provides the body with Physical Education Companion – 12
Ans. Riboflavin
sufficient nutrition for growth and development.
2. What do you mean by nutrition?
III. State True or False
Ans. Nutrition means getting the right amount of
1. The daily value for vitamin C is 60 mg in adults. nutrients for bodily functions like maintenance,
Ans. True growth, metabolism, repair and replacement of
tissues.
2. Iodine is required for the formation of
haemoglobin. 3. Write briefly about macronutrients. (CBSE 2019)

Ans. False Ans. The nutrients which are required in large

amounts in the diet are known as macronutrients.
3. In carbohydrates, the ratio of hydrogen atoms to
oxygen atoms is 1 : 2. 4. What are proteins? (CBSE 2012)

Ans. False Ans. Proteins are the substances that have carbon 11
 compounds, hydrogen, nitrogen, oxygen and Sometimes it is called as food sensitivity and
sometimes sulphur, phosphorus and iron. varies from person to person.
5. Make a list of macronutrients and micronutrients. 12. Explain the meaning of food myths.
Ans. The list of macronutrients: Ans. Food myths are unfounded and unscientific
• Calcium myths surrounding the consumption of particular
foods, like potatoes make you fat, etc.
• Potassium
13. What do you mean by dieting? (CBSE 2019)
• Sodium
Ans. Restricting oneself to small amounts or special
• Magnesium kinds of food in order to lose weight is called
• Phosphorus dieting.
The list of micronutrients: 14. What are carbohydrates? (CBSE 2011)

• Iron Ans. Carbohydrates are organic compounds which

• Iodine are the primary sources of energy. They are
also called as ‘energy giving foods’.
• Chromium
15. What are fats? (CBSE 2011)
• Copper
Ans. Fats are a backup energy source and are called
• Zinc lipids also. These are composed of the elements
6. What are the nutritive components of diet? carbon, oxygen and hydrogen in the ratio 76 :
Ans. The nutritive components of diet are: 12 : 12.

• Macronutrients like proteins, carbohydrates 16. Why does the weightlifter’s diet include lots of
and fats. proteins? (CBSE 2018)

• Micronutrients like vitamins and minerals. Ans. Weightlifter’s diet includes lots of protein. It is
because:
7. Name any two non-nutritive components of
diet. (CBSE SP 2017)
• Proteins help in forming new tissues and
repairing the broken tissues.
Ans. The two non-nutritive components of diet are:
• To maintain strong ligaments and tendons
(i) Fiber or Roughage needed for muscle growth.
(ii) Water 17. Define sports nutrition.
8. What are vitamins? (CBSE 2013) Ans. Sports nutrition refers to the scientific study and
Ans. Vitamins are the compounds that contribute to application of nutritional and dietary impact on
our energy level and boost our immune system. sports performance. It looks at the type of fluid
and food that an athlete must consume so that
9. What are the different types of vitamins?
they receive adequate nutrients, water, fiber,
Ans. The different types of Vitamins are: etc.
• Fat soluble vitamins like Vitamin A, Vitamin 18. Explain the importance of calcium for children.
D, Vitamin E, Vitamin K. (CBSE 2012)

• Water soluble vitamins like Vitamin B complex

Physical Education Companion – 12

Ans. Importance of calcium for children is that it

and Vitamin C. strengthens the bones, and teeth and helps
10. Define healthy weight.
in the clotting of blood. It saves them from
their diseases like rickets, osteoporosis,
Ans. A healthy weight can be defined as: hypocacaemia and osteopenia, etc.
“A healthy weight is considered to be one that is 19. Enlist two sources of calcium. (CBSE 2019)
between 19 and 25 (BMI). If the BMI is between
Ans. Calcium is found in milk and milk products and
25 and 29, the person is considered overweight.
If the BMI is 30 or greater, the person is dark green leafy vegetables.
considered to be obese”. 20. What are some symptoms of food intolerance?
11. What is food intolerance? (CBSE 2016) Ans. The symptoms of food intolerance are:
Ans. When a person has difficulty in digesting a The onset of symptoms is usually slower and
12 particular food, it is said to be food intolerance. may be delayed by many hours after the food
 is taken. Signs include nausea, stomach pain, Ans. Vitamins contribute to our energy level and boost
vomiting, headache and nervousness. our immune system. They are classified into fat
21. What is the danger of restricting components of
soluble vitamins and water soluble vitamins.
diet like carbohydrates and fats? Fat-soluble vitamins: Vitamins which dissolve

Ans. The danger of restricting components of diet like
in fat are called fat soluble vitamins. They are
carbohydrates and fats are stored in the liver and fatty tissue. Vitamins A, D,
E and K are fat soluble. Vitamin A is composed
• Carbohydrates: It results in loose skin; of hydrogen, carbon and oxygen. It is needed for
Weight loss; Weakening of the body and new cell growth. Vitamin D is made up of carbon,
fatigue. hydrogen and oxygen elements. It releases
• Fats: Lose energy; Do not regulate the parathyroid hormone which can reabsorb bone
temperature of the body; Do not boost tissue, making bones thin and brittle. Vitamin K
hormone production. is necessary for blood clotting. It plays a vital
22. What are fats and carbohydrates composed of?
role in cell growth.

Ans. Fats: These are composed of the elements

Water - soluble vitamins: Vitamin B complex

carbon, oxygen and hydrogen in the ratio and Vitamin C are water soluble vitamins. These
of 76 : 12 : 12. are ejected from the body during urination.
B complex is a group of eight water- soluble
Carbohydrates: These consist of carbon vitamins.
(Carbo-), hydrogen (hydr-) and oxygen (-ate)
atoms with a hydrogen atom ratio 2 : 1 just like 5. What are the different forms of Vitamin B
in water H2O. Complex? Explain any one of them.

23. What is roughage or fibre in diet? (CBSE 2016)

Ans. The different forms of Vitamin B complex
are:
Ans. Roughage or fibre is the indigestible component
of food found in fruits, vegetables and grains. • Vitamin B1: Thiamine
Dietary fiber bulks up our body making it appear • Vitamin B2: Riboflavin
fuller. • Vitamin B3: Niacin
C. Short Answer Type-I Questions 3 marks • Vitamin B5: Pantothenic acid
1. Define balance diet and mention the elements • Vitamin B6: Pyridoxine
of diet. (CBSE 2011) • Vitamin B7: Biotin
Ans. A diet which consists of different food types • Vitamin B9: Folic acid
and sufficient amounts of nutrients for the
development of human body is called a balanced • Vitamin B12: Cobalamin
diet. The elements of diet are carbohydrates, B12 / Cobalamin
proteins, fats, vitamins, minerals, fibers and • It helps in protein metabolism.
water.
• Formation of red blood cells and maintenance
2. How is nutrition different from food? of central nervous system.
Ans. Foods are those substances which we eat
• Deficiency diseases like anaemia, weakness
for the sustenance of our life while nutrition and tingling, numbness in arms and legs. Physical Education Companion – 12
concerns substances present in the food we eat
which affects our body. • Its food sources are low fat dairy, cheese, red
meat, liver, fortified soy products and cereals.
3. Write briefly about minerals as an important
nutritive component. (CBSE 2016) 6. Explain the role of fibre in diet.

Ans. Minerals are very important nutritive component. Ans. The role of fibre in diet is as follows:
Approximately 4% of our body mass is made up • It bulks up our body, making it appear fuller.
of minerals, which are found in an ionised state.
• It plays a role in digestion and prevents
These are broadly classified as macronutrients
constipation.
such as calcium, potassium, phosphorus,
sodium, chlorine, magnesium and sulphur and • Two types of fibres:
micronutrients such as copper, iron, iodine, (i) Soluble fibre, which attracts water and
fluoride, cobalt, chromium, selenium and zinc. reduces cholesterol and brings alterations
4. Write a short note on vitamins and their types. in blood sugar level, 13
 (ii) Insoluble fibre, which dissolves in water etc. Sodium aids muscular activities and
and softens the stool, thereby bringing transmission of nerve impulse. The daily
relief from chronic constipation. intake value for sodium is 2.3 g. Its deficiency
• It lowers the risk of heart diseases and certain causes hypernatremia, the symptoms of
forms of cancer. which include vomiting, nausea, muscle
spasms and seizures.
7. What do you understand by micronutrients?
Explain the sources and role of any two 9. Discuss any three microminerals and their
macronutrients. (CBSE 2019) importance.
Ans. Micronutrients are needed in small quantities Ans. Three microminerals and their importance:
though they are indispensable for our health. (i) Iodine: Iodine is an important ingredient of
Commonly known micronutrients are minerals hormones produced by the thyroid gland
and vitamins. Their primary function is to enable which are required for the growth, production
chemical reactions. They are not responsible for of body cells, metabolism, reproduction, and
energy production. maintenance of body temperature. Lack of
Sources and role of two macronutrients: iodine intake causes enlargement of thyroid
glands. It main sources are sea food, dish
(i) Carbohydrates
and iodized salt.
Sources: Cereals, pulses, dried peas, dates,
(ii) Iron: Iron is required for the production of
potato, rice, sugar, gur, etc.
haemoglobin. The deficiency of iron causes
Role: Source of energy, lack of carbohydrates anaemia. Red meats, fish, poultry, whole
causes loose skin, weight loss, weakening of grains, dark leafy vegetables are rich in iron.
the body, fatigue.
(iii) Chromium: It regulates the blood sugar
(ii) Proteins levels. It is mainly found in whole grains,
Sources: Egg, fish, meat, dairy products, nuts, cheese, orange juice, potatoes, raw
vegetables, pulses, soya beans, mustard, dry tomatoes, etc. Deficiency of chromium
fruits, nuts, etc. causes anxiety and fatigue. Deficiency of
chromium increases the risk of diabetes.
Role: As building blocks of life, involved
in the production of hormones, enzymes, 10. Why is water important even though it is non-
tissues and antibodies, deficiency causes nutritive?
marasmus, kwashiorkor diseases. Ans. Water is important though it is non-nutritive for
8. Discuss any three macrominerals and their the reason that it serves as a transporter of
importance. nutrients to cells and removes of waste through
urine. It is also crucial for control of body
Ans. The three macrominerals can be discussed as
temperature, ionic balance of the blood as well
under:
as body’s metabolism.
(i) Phosphorus: The main source of phosphorus
11. How would you differentiate between flavour
are meat and meat products, milk and milk
products, lentils, nuts and whole grains. It compounds and colour compounds?
maintains the bones and teeth, and also Ans. Flavour compounds: Flavours are derived
makes our gums healthy. The daily intake from both nutritive and non-nutritive compounds
Physical Education Companion – 12

value for phosphorus is 1 g. Phosphorus of food. Acidic content gives a sour taste like
deficiency causes hypophosphatemia, citric acid in lemons. Alkalinity meanwhile lends
rickets in children and osteomalacia. a bitter taste and soapy feeling to the mouth in
(ii) Magnesium: It is found in dark leafy green foods.
vegetables, nuts, leafy greens, avocados, Colour compounds: It is a known fact that

yogurt, bananas, dried fruits and dark we like our food to have certain appetizing
chocolate. Magnesium enables the proper colours. Some foods are naturally enriched
functioning of nerves and muscles, boosts with attractive colours, like fruits while others
the immune system, normalise heart beat like animal products have dull, monochromatic
and strengthen bones. shades. Sometimes pigments are added to lend
(iii) Sodium: It is found in large amount in characteristic hues.
canned foods, fast foods, table salt, cured 12. How does protein act as a nutritive component
14 meat, salad dressing, pickles, instant foods of diet?
 Ans. Protein containing carbon compounds, like rickets in children, periodontitis, dental
hydrogen, nitrogen, oxygen and sometimes cavities and highest risk of cancer.
sulphur, phosphorus and iron gets converted • Vitamin K: It is necessary for normal blood
by our body to amino acids as the large size of clotting. It plays a vital role in cell growth,
protein molecules. It forms protoplasm, and is metabolism of bone and other tissues,
found in many physiological parts. It produces prevention of haemorrhagic disease in new
the hormones, enzymes, tissues and antibodies, born babies, heavy menstrual cycle, gum
regulates water and acid balance in the body, bleeding, nose bleeding, and easy bruising,
and transports oxygen and nutrients. Thus, defecting blood coagulation and anaemia.
protein acts as a very important component of
food. 15. Explain the causes and management of food
intolerance.
13. Discuss water-soluble vitamins briefly.
Ans. The management and the causes of the food
Ans. Vitamin B complex and Vitamin C are water
intolerance are:
soluble vitamins. These vitamins are ejected
from the body during urination. Thus, daily • Causeas of the food intolerance: Food
intake of vitamins is recommended. intolerance is caused by part or complete
ineffectiveness of the body enzymes
• Vitamin B Complex: It is a group of eight responsible for breaking down or absorbing
water soluble B vitamins. These work the food. This effect may be innate, diet
alongside each other and each has its own related or induced by some illness.
specific benefits. Together they play a vital
role in keeping and running our body like • Management of food intolerance: There are
well-oiled machine. no valid tests for intolerance. The only way to
identify the cause is by accurately recording
• Vitamin C: It is considered one of the the times and duration of all symptoms as well
healthiest and safest nutrients. It comes as everything you eat. Guidance can also be
with a broad spectrum of benefits, ranging provided by a doctor who can diagnose and
from growth and repair of tissues, healing manage dietary consumption.
of wounds, production of collagen, bone
and tooth formation, increasing the 16. What do you understand by food myths?
absorption and utilization of iron, to lowering Discuss briefly about various food myths.
hypertension, curing cataracts, reducing (CBSE 2016)
the risk of cardiovascular diseases and Ans. Food myths mean a legendary story about food
controlling asthma as well as diabetes. Its with or without a determinable basic of fact or a
deficiency may cause diseases like: scurvy, natural explanation. What to eat, when to eat,
gingivitis, anaemia, fatigue, and weakness. and how often to eat are such questions which
14. Discuss fat-soluble vitamins briefly. usually confuse.
Ans. These are so called because they dissolve in Some food myths are as follows:
fat. These vitamins are stored in the liver and • Potatoes make you fat
fatty tissues. Vitamins A, D, E and K are fat • Drinking water in between your meals will
soluble. mess up your digestion
• Vitamin A: It is available in different forms • Fat free products will help you in losing weight Physical Education Companion – 12
like retinol, renal, retinoic acid and a number
of pro vitamin A carotenoids. Vitamin A is • Egg increases cholesterol levels
composed of hydrogen, carbon and oxygen. • The peel of fruits & vegetables contains no
It is needed for new cell growth, good vision, nutrients
healthy skin, hair and maintenance of • Having milk immediately after eating fish
immune system.
• Starve yourself if you want to lose weight
• Vitamin D: It is made up of carbon, hydrogen
and oxygen elements. Vitamin D along with • Eating ghee after pregnancy
calcium helps in building bones, and keeping • Exercise makes you eat more
them strong and healthy. It also blocks the • It’s necessary to have carbohydrate – load
release of parathyroid hormone which can before races
reabsorb bone tissue, making bones thin and
brittle. Its deficiency causes the diseases • All sports drinks are the same 15
 • Supplement are necessary for maximum acids as the large size of protein molecules
performance make it bit difficult for them to be used without
17. Explain any three myths about dieting. being broken down. Proteins are known as
(CBSE SP 2017) the building blocks of life.
(iii) Fats: These are also called lipids. These are
Ans. The three myths of dieting are:
composed of the elements carbon, hydrogen
(i) Avoiding exercise: Exercise and dieting are and oxygen in the ratio of 76 : 12 : 12. Fats
two sides of the same coin. If the diet provides are backup energy source.
energy, the exercise part expends it so that
(iv) Water: Water is made up of hydrogen and
very little is left in the body as deposited fat.
oxygen elements in the ratio of 2 : 1. It
(ii) Extreme reduction of calories: Our body serves as a transporter of nutrients to cell
needs a specific amount of calories for and remover of waste through urine. It is also
proper function. Cutting that intake severely crucial for control of body temperature, ionic
1800 calories a day cannot supply sufficient balance of the blood as well as the body’s
energy. Any dieting method that reduces metabolism.
your calories intake drastically lowers
2. Explain macronutrients and their role in our diet.
body metabolism. Though weight will be
(CBSE 2019)
lost ultimately, it will be too excessive and
dangerous for health. Ans. Nutrients that are required in large amounts
in the diet are known as macronutrients, i.e.
(iii) Skipping meals: There is a direct relationship
carbohydrates, proteins, fats and water. The
between metabolic rate and body weight. A
functions of macronutrients are to provide
good metabolic rate allows you to maintain
energy, promote growth and development
or lowering metabolism to conserve energy.
and regulate body functions. Carbohydrates,
This also means you are more likely to eat
proteins, fats and water which are the
more than your body can process in the next
macronutrients are very essential for the
meal.
growth of a person. Carbohydrates come in
D. Short Answer Type–II Questions 5 marks two main forms, i.e. simple carbohydrates and
complex carbohydrates. Simple carbohydrates
1. What is balanced diet? Elucidate its any four
are formed by smaller chains. Carbohydrates
constituents. (CBSE 2013)
are one of our body’s dependable sources of
Ans. A balanced diet is one that consists of different energy.
food types and sufficient amounts of nutrients Proteins are substances that have carbon and
for the development of human body. It has nitrogen compounds. Proteins are involved in
not a standard structure. It should be planned the production of hormones, enzymes, tissues
according to the individual body type. There and antibodies, regulation of water and acid
are six constituents of balanced diet like balance in the body. Fats known as lipids are
Carbohydrates, Proteins, Minerals, Vitamins, a backup energy source. These are classified
Fats and Water. It is necessary that each is into saturated fats, polyunsaturated fats and
consumed regularly. monounsaturated fats. Water serves as the
The four constituents are elucidated as transporter of nutrients to cells and remover
under: of waste through urine. It may not always be
Physical Education Companion – 12

(i) Carbohydrates are organic compounds considered as macronutrient but it is needed by

which are the primary sources of energy. our body in large amount.
They are known as ‘energy giving foods’ and 3. Discuss micronutrients in detail.
are made of small simple sugars that enter Ans. Micronutrients are needed in small quantities
the body as glucose. They provide 17 kJ/g of though they are indispensable for our health.
energy. These molecules consist of carbon Commonly known micronutrients are minerals
(carbo-), hydrogen(hydro-) and oxygen (-ate) and vitamins. Their primary function is to enable
atoms with a hydrogen oxygen atom ratio of chemical reactions. They are not responsible
2 : 1 just like in water that is H2O. for energy production. Approximately 4% of our
(ii) Proteins: Proteins are substances that have body mass is made up of minerals which are
carbon compounds, hydrogen, nitrogen, found in an ionized state. The minerals present
oxygen and sometimes sulphur, phosphorus in and needed by our body are broadly classified
16 and iron. Our body converts them to amino into two types: macrominerals such as calcium,
 potassium, phosphorus, sodium, chlorine, tendency to raise the level of cholesterol in the
magnesium and sulphur and microminerals blood stream and heighten the risk of getting
such as copper, iron, iodine, fluoride, cobalt, cardiovascular diseases. Polyunsaturated fats
chromium, selenium and zinc. We need 0.1 g of and monounsaturated fats on the other hand,
macrominerals and 0.01 g of trace minerals on help in lowering the blood cholesterol. Inclusion
a daily basis. of these fats in the diet must naturally take into
4. ‘Vitamins are essential for our metabolic account which type should be struck from the
process.’ What happens if our diet is devoid of list. These fats are very important for the health
vitamins? (CBSE 2012)
and can be obtained from animal sources and
vegetarian sources also.
Ans. Vitamins serve primarily as regulators of
metabolic functions, many of which are essential 7. Write a note on the nutritive components of diet.
for improving performance of various activities. Ans. Nutritive components of diet consist of:
There is little evidence that vitamin enhances • Macronutrients: Proteins, carbohydrates
performance. Among the vitamins, only three and fats. (Refer to P–32-33 of the textbook)
vitamins are considered important, i.e. Vitamins
C, E, and B complex. Though excessive intake of • Micronutrients: Vitamins and minerals.
these vitamins do not enhance the performance (Refer to P–33-34 of the textbook)
level, but the deficiency or the devoid of vitamins 8. Write a note on the non-nutritive components of
might affect the health of athletes negatively diet.
and reduce their potential. Ans. Non-nutritive components of diet are:
5. How do minerals contribute to our health? • Fibre or roughage
Explain citing at least four examples of each
type of minerals. • Water
• Colour compounds
Ans. Minerals play a vital role in our life. About 4
percent of human body mass is made up of • Flavour compounds
minerals, which are found in an ionised state. The • Plant compounds
body uses minerals to perform many functions
(For detail description refer to P–37-38 of the
from building strong bones to transmitting nerve
textbook.)
impulses.
9. Explain any five essential elements of diet.
Minerals which contribute to our health are of

(CBSE 2014)
two types:
Ans. Essential elements of diet are:
(i) Macrominerals: Calcium, potassium,
sodium, magnesium and phosphorus, and • Carbohydrates: Carbohydrates are the
major source of energy.
(ii) Microminerals: Iodine, iron, chromium,
copper and zinc. • Fat: It is a major nutritional element and a
vital aspect of healthy diet though having a
6. What are fats? Write a detailed note on its
bad reputation.
types. Also mention its importance in the proper
functioning of the body. (CBSE 2012) • Protein: Protein plays more physiological
role than other major nutrients.
Ans. Fats also called lipids are composed of the Physical Education Companion – 12
elements carbon, oxygen, and hydrogen • Vitamins: We need vitamins to grow and
in the ratio 76 : 12 : 12. Fats are a backup develop.
energy source. They regulate the body’s core • Minerals: Minerals are required to grow and
temperature, boost hormone production, protect develop properly.
organs and are a good solvent for fat soluble • Water: Water is a major nutritional element
vitamin (A, D, E and K) and carotenoids. It is that regulates body temperature, lubricate
recommended that 20–35% of our daily energy joints and protect the major organs and
requirement should come from fats. tissues.
Fats are classified into saturated fats, 10. How can healthy weight be maintained? Explain.
polyunsaturated fats and monounsaturated
fats. The fats present in processed foods, Ans. Healthy weight can be maintained by taking into
packaged foods, sea foods and dairy products consideration the following points:
are saturated fats; these fats have the • Setting goal for losing weight 17
 • Control calories count observed that he was neither concentrating on
• Change lifestyle for the better his studies nor actively participating in physical
activities. In this matter, he had a talk with his
• Regular practice of yoga parents and came to know that he refuses to eat
• Saying no to fatty foods roti, dal, fruits and vegetables. Due to this, he is
• Avoid overeating facing these problems. (CBSE 2018)

• Avoid carbohydrate-rich food Answer the following questions based on the above
passage:
• Eat the right number of meals.
1. What type of problems was Naman facing?
• Say no to alcohol, and
2. Why should junk food not to be recommended?
• Take exercise daily.
3. What values has his teacher shown in this
11. What are the various pitfalls of dieting? matter?
Ans. The various pitfalls of dieting are: Ans.
• Extreme reduction of calories. 1. Naman was facing problems like lack of
• Restriction of selected nutrients. concentration and active participation in physical
• Skipping meals. activities in his school.
• Intake of calories through drinking. 2. • Junk food does not contain the required
nutrients for healthy life.
• Intake of pre-packaged and labelled foods.
• It leads to overweight and other health
• Avoiding exercises. problems.
E. Value-Based Question • Adversely affects the growth and development.
Naman was a Class 6 student. He used to bring 3. Being concerned, helpful, dedicated, caring,
junk food in his lunch box daily. His teacher inspiring, etc.
Physical Education Companion – 12

18
 Chapter 3 Ans. False
Yoga and Lifestyle 4. Chakrasana is highly beneficial for asthma
patients.
P. 62–64 Ans. True

A. Objective Type/ Multiple-Choice Questions IV. Multiple-Choice Questions

(1 mark) 1. What is/are the cause/s of obesity?

I. Give one word answers. (a) Genetics (b) Overeating

1. Which asana is also known as Triangle Pose? (c) Physical inactivity (d) All of these

Ans. Trikonasana Ans. (d) All of these

2. Which hormone is responsible to control the 2. Which of the following asanas are beneficial for
level of sugar in blood? diabetes?
Ans. Insulin (a) Hastasana, Vajrasana, Vrikshasana

3. Name any one asana which is beneficial for (b) Bhujangasana, Paschimottanasana,
treating obesity. Ardha Matsyendrasana
Ans. Vajrasana (c) Vajrasana, Trikonasana, Matsyasana

4. Which asana is also referred as palm tree pose? (d) Parvatasana, Shavasana, Chakrasana

Ans. Tadasana Ans. (b) Bhujangasana, Paschimottanasana, Ardha

Matsyendrasana
5. Write any one important factor which can result
in obesity. 3. Which one of the following is not a cause of
hypertension?
Ans. Overeating
(a) Genetic causes
II. Fill in the banks. (b) Obesity
1. Increase in blood pressure beyond the normal (c) Lack of exercise
level is called
(d) Incorrect body posture
Ans. hypertension
Ans. (d) Incorrect body posture
2. Bhujangasana is a back-bending pose also
known as pose. 4. Which asana is also known as upward facing
bow pose?
Ans. Cobra
(a) Dhanurasana (b) Tadasana
3. A twisting asana makes the spine
flexible and increases its elasticity. (c) Chakrasana (d) Vakrasana

Ans. Ardha Matsyendrasana Ans. (c) Chakrasana

4. can help in relieving stress and 5. Which asana is also known as diamond pose?
treating mental disorders. (a) Tadasana (b) Vajrasana
Ans. Uttanasana (c) Shalabhasana (d) Shavasana
Physical Education Companion – 12
5. is a back-bending pose, commonly Ans. (b) Vajrasana
referred as ‘back bridge’ in gymnastics. 6. Which of these is not one of the asanas
Ans. Chakrasana prescribed for relief from asthma?
(a) Sukhasana (b) Matsyasana
III. State True or False
(c) Parvatasana (d) Hastasana
1. Blurred vision is not a common symptom of
diabetes . Ans. (d) Hastasana
Ans. False B. Very Short Answer Type Questions
2. Lower back pain can be referred as lumbar. 1. What is obesity?
Ans. True Ans. Obesity is a physical condition in which a person
3. Sukhasana is also known as upward salute has accumulated so much body fat that it might
have a negative effect on her/his health. 19
pose.
 2. Define Vajrasana. 11. What is Chakrasana?
Ans. Vajrasana is also known as diamond pose. Ans. Chakrasana, chakra meaning wheel also known
Vajrasana is a simple sitting pose which can as Urdhva Dhanurasana or upward facing bow
be practised for 15–20 minutes daily, especially pose, is a back-bending pose commonly referred
after meals as it speeds up digestion. to as back bridge in acrobatics and gymnastics.
3. What is Hastasana? 12. What do you mean by Parvatasana?
Ans. Hastasana is a standing yoga pose; its complete Ans. Parvatasana, parvata meaning mountain,
name is Urdhva hastasana. It is also called the also known as mountain pose is an easy to
upward salute pose. It is named so because a perform sitting posture. The legs are grounded
triangle is formed during this asana. in padmasana pose, the whole of the torso is
4. Why is Trikonasana named so? stretched upwards with arms over the head and
palms pressed together in namaskar mudra.
Ans. Trikonasana or the triangle pose (‘trikona’
means triangle) is another standing yoga pose. 13. Define Matsyasana.

5. What do you mean by Ardha Matsyendrasana? Ans. Matsyasana, matsya meaning fish, or the fish
pose is a part of the primary series of Ashtanga
Ans. Ardha meaning half, matsya meaning fish,
Yoga.
indra meaning king. It also known as Half Lord
of the Fishes pose and Half Spinal Twist Pose 14. What is meant by Tadasana?
is a seated yoga pose. It is named after Yogi Ans. ‘Tada’ means ‘palm’. So this asana is also
Matsyendranath. referred to as palm tree pose. It is also called
6. Explain two benefits of Ardha Matsyendrasana. the mountain pose.
(CBSE 2019) 15. Define Shavasana.
Ans. It brings relief from stiffness, stress and tensions Ans. Shavasana, shava meaning corpse, resembles
in the back. It also loosens up the hip and makes the posture of a dead body. It requires complete
the spine more flexible. relaxation of the body and mind.
7. What is Paschimottanasana? 16. Define Vakrasana.
Ans. Paschimottanasana, paschim meaning west Ans. Vakrasana, vakra meaning twisted, is also
or backside of the body and uttana meaning known as half spinal twist pose and is a
stretch also known as seated forward bend simplified form of Ardha Matsyendrasana.
pose is a sitting pose used for stretching the
17. What do you mean by Shalabhasana?
spine.
Ans. Shalabhasana, shalabh meaning locust, also
8. Why should Trikonasana be avoided by people
known as locust pose because the body looks
with high blood pressure?
like a locust or a grasshopper, is simple to do
Ans: The persons with blood pressure should avoid and suitable for everybody.
Trikonasana as it will raise their blood pressure
18. What is hypertension? (CBSE 2018)
high.
Ans. An increase in blood pressure beyond normal
9. What do you mean by Pavanmuktasana?
level is called hypertension.
Ans. Pavanmuktasana, Pavan meaning wind and
Physical Education Companion – 12

mukta meaning free, also known wind removing C. Short Answer Type-I Questions 3 marks
pose or wind liberating pose, is a bending pose 1. How do asanas function as a preventive
in which the practitioner lies to release tension measure?
in the abdomen and back area. or
10. Define Sukhasana. Why is it called the easy What is the role of yoga in preventing lifestyle
pose? diseases? (CBSE 2019)
Ans. Sukhasana, sukha meaning pleasure, also Ans. Asanas play an important role in preventing the
known as decent pose, easy or pleasant pose, onset of many adverse health conditions. It is a
is a simple sitting pose in which the practitioner simple and economical preventive measure that
takes on a cross-legged position. It is so called can help in treating most of the widespread non-
because it is pleasant pose and gives one communicable lifestyle diseases and improving
pleasure and is preferred for its meditation and the health of people. As a preventive measure,
20 calming effects. asanas are useful in many ways:
 • Mental health can be improved by performing • Patients of hernia, intestinal ulcers and other
suitable asanas. diseases of the small and large intestines
• Bone diseases can be prevented by should be extra careful.
performing suitable asanas. • Patients of knee and back injuries should be
• The various types of asanas involve twisting extra careful while practising this position and
the body, backward and forward bends and should take it up only under the guidance of
other activities that promote digestion and a trained experts.
help in weight loss. 4. How do the following affect obese or overweight
2. What are some causes of obesity?
people?
(a) Vajrasana
Ans. Obesity is caused by the following factors:
(b) Hastasana
• Genetics: A person whose parents are
obese can develop obesity. (c) Trikonasana

• Overeating: Overeating is when the intake (d) Ardha Matsyendrasana

of calories is much more than what the Ans. (a) Vajrasana: Improvement of digestion helps
body actually needs. This results in regular in case of gas in the stomach and stops
deposition of unused calories causing the formation of ulcers. Bring relief from
obesity. constipation.
• Frequency of eating: Eating frequently (b) Hastasana: Beneficial for those with
leads to deposition of unused calories. weight problem. Boosts circulation of blood
• Physical inactivity: Sedentary people burn throughout the body. Reduces stress, brings
fewer calories than those who are physically relief from sciatica and tighten the buttocks
active, resulting in weight gain. and abdomen.

• Psychological factors: For some people, Trikonasana: Relieves gastritis, indigestion,

(c)
emotions influence eating habits which is flatulence and acidity. Improves flexibility of
termed as binge eating. It occurs out of the spine and corrects the posture of the
sadness, boredom, stress or anger. shoulders. Massages the pelvic organs and
strengthens them. Reduces stiffness in the
3. Which asanas are helpful in reducing obesity? back, neck, shoulders and knees. Reduces
Explain the procedure and contraindications of anxiety and stress.
any one asana. (CBSE 2019)
(d) Ardha matsyendrasana: Massages the

Ans. Vajrasana, hastasana, trikonasana, ardha abdominal organs. Increases the release of
matsendrasana digestive juices. Improves the functioning
VAJRASANA of the digestive system. Brings relief from
stiffness, stress and tension in the back.
Procedure:
Increases the supply of oxygen to the lungs.
• First kneel down on a flat surface. Loosens up the hip and makes the spine
• Your lower legs should stretch straight more flexible.
backwards with the toes crossing each other. 5. How do the following affect people with
• Sit with your buttocks resting on the heels diabetes? Physical Education Companion – 12
and the thighs of the calf muscles. (a) Bhujangasana
• Your spine should be straight and head (b) Paschimottanasana
should face forward. (c) Pavanmuktasana
• Your hands should be rested on the knees. (d) Ardha Matsyendrasana
• Take deep breaths. Ans. (a) Bhujangasana: Puts the abdominal
Contraindications: muscles and shoulders to work. Increases
the circulation of blood. Raises the body
• Beginners should take care not to overexert
temperature and boosts the body’s
themselves to avoid straining the joints and
metabolism. Fights acidity, indigestion
breath.
and constipation and helps to lose weight.
• It might cause severe stiffness in the feet, Enhances the function of the liver, kidney,
ankles and knees. pancreas and gall bladder. 21
 (b) Paschimottanasana: The intestine, gall
they turn. It raises the body temperature and
bladder are smoothly pressed and stimulated, boosts the body’s metabolism to the levels
enhancing their functions. Massages and that are beneficial at controlling diabetes. It
tones the abdominal and pelvic organs and fights acidity, indigestion and constipation, and
improves blood circulation. Reduces belly helps the practitioner lose weight. It enhances
fat and brings relief from constipation. the function of the liver, kidney, pancreas
(c) Pavanmuktasana: Strengthens the abdominal
and gall bladder. It strengthens the arms and
muscles and massages the intestines and shoulders.
internal organs of the digestive system. 7. How do the following affect people with asthma?
Helps to burn fat in the thighs, buttocks (a) Sukhasana (b) Chakrasana
and abdominal area. Contributes to loss of
weight. Brings relief from menstrual cramps (c) Gomukhasana (d) Parvatasana
and pain in the lower back. Boosts blood (e) Bhujangasana (f) Paschimottanasana
circulation in the hip areas. (g) Matsyasana
(d) Ardha Matsyendrasana: Massages and
Ans. (a) Sukhasana: Asthma patients will benefit a
stimulates the pancreas, thereby, instructing lot from practicing sukhasana as it opens
the beta cells of this organ to secrete more up the air passage by broadening the collar
insulin. Secretion of insulin helps control of bones and chest. It also brings a sense
blood sugar level. Regulates the secretion of calmness, reducing stress, fatigue and
of adrenaline and bile. anxiety. It lengthens and strengthens the
6. Explain about the procedure and advantages of spines and stretches the knee and ankles.
Bhujangasana. (CBSE 2019) (b) Chakrasana: Opens up our lungs and
Ans. Procedure: stretches our chest and shoulders. Makes
the shoulder blades, wrists, arms, legs,
• First, you must lie flat on your stomach. Place
spine, buttocks, the heart and the muscles
your hands on the side and make sure the
of the hips stronger. Stimulates the thyroid
toes of each foot touches each other.
and pituitary glands.
• Move your hands to the front, keeping them
(c) Gomukhasana: Strengthens the chest and
at the shoulder level, and place your palms
eases breathing. Gets rid of stiffness in the
on the floor.
shoulders and the back. Trains an individual
• Balancing your body’s weight on the palms, to breathe correctly by making them focus
breathe in and slowly raise your head and on their own breathing. Includes relaxation,
trunk. Your arms should be bent at your stretching of muscles, and bringing relief
elbows at this stage. from frequent urination.
• Work towards arching your neck backward. (d) Parvatasana: Stretches the entire body.
This is done to assume the pose of a cobra Improves blood circulation. Eliminates
with a raised hood. It is important that your blood congestion. Increases lung capacity.
shoulder blades remain firm and that your Increases the flexibility of the intercostal
shoulders are away from your ears. muscles. This is very useful for asthma
• Press your hips, thighs and feet to the floor. patients.
Physical Education Companion – 12

• Hold the position for 15–30 seconds while (e) Bhujangasana: The symptoms of asthma
breathing normally. can be eased with regular practice of
bhujangasana. It involves stretching of the
• To undo the pose, slowly bring your hands abdominal organs and opens the chest and
back to the sides. Rest your head on the lungs, improving their functions. It helps to
ground by bringing your forehead in contact push out the excessive carbon oxide and
with the floor. Place your hands under your other toxic gases in our body and increases
head. Then slowly rest your head on one side blood circulation, breathing and lungs
and breathe. capacity.
Advantages: (f) Paschimottanasana: It stretches the spine,
It puts the abdominal muscles and shoulders hamstrings and shoulders and encourages
to work, increasing the circulation of the the free flow of the breath. It relaxes posterior
22 blood and oxygen in those regions in which muscles, eases mild depression and stress.
 It also helps in removing anxiety, anger and we can control two common problems like
irritability. asthma and high blood pressure by this
(g) Matsyasana: It expands the chest asana.
by increasing the lungs capacity and (e) Bhujangasana:
It helps in stimulating
strengthens the back muscles. It is beneficial the digestive system to function well. It
for individuals suffering from depression is regarded as one of the best asanas for
and anxiety. Also, it aids in proper nutrient getting a flat belly. It is very useful in relieving
absorption, releases tension in the depression and the symptoms of stress like
shoulders and neck, tones the pituitary, fatigue, headache and weakness. Besides,
parathyroid and pineal glands. It stretches it helps in improving blood circulation and
the hip flexors and intercostal, massages maintains hormonal balance. It is a useful
the throat and digestive organs and corrects asana for getting rid of hypertension.
posture. (f) Shavasana: It replenishes and rejuvenates

8. How do the following affect people with the body. It helps in reducing high blood
hypertension? pressure and also relaxes the heart
(a) Tadasana (b) Vajrasana which keeps anxiety in check. It improves
concentration, memory retention and also
(c) Pavanmuktasana (d) Ardha Chakrasana repairs the cells and tissues. It boosts
(e) Bhujangasana (f) Shavasana energy levels and enhances productivity.
Ans. (a) Tadasana: It strengthens the chest and 9. How do the following affect people with back
improves the respiration and opens the pain?
heart and spine. Enhances the nervous (a) Tadasana (b) Bhujangasana
system and strengthens ability to focus. It
improves posture and makes the buttocks (c) Vakrasana (d) Shalabhasana
and abdomen firmer. Also strengthens the (e) Ardha Matsyendrasana
thigh, knees, and ankle and increases their Ans. (a) Tadasana: This asana allows the whole
flexibility. body to stretch, thereby refining its flexibility,
(b) Vajrasana: This is one of the best for going
correcting its posture, and getting rid of the
into a meditative state. It calms the mind, tension and stress in the lower back.
soothes the nerves and slows down the heart (b) Bhujangasana: It is very useful for
rate. It helps an individual deal effectively stretching our back , thus strengthening the
with stress and anxiety. It also improves spine and increasing its flexibility. It helps in
digestion and eliminates constipation, curing back pain, spondylitis and slip disc.
ulcers and acidity, and strengthens the back It helps in losing weight which is one of the
and pelvic muscles and brings relief from causes of back pain.
lower back problems and sciatica as well as
menstrual cramps. Therefore, very useful (c) Vakrasana: It helps to reduce abdominal
for the person with hypertension. fat, which can cause back pain. It improves
the function of the spine. It massages the
(c) Pavanmuktasana: It releases unwanted
abdominal organs and enhances digestion
and toxic gases from the digestive system by regulating the secretion of digestive
which further improves the quality and juices. It strengthens the kidneys and Physical Education Companion – 12
efficiency of the digestive system. It is useful prevents enlargement of the liver and
in giving relief from indigestion, bloating, spleen.
flatulence, acidity and constipation. It also
helps to release tension in the lower back, (d) Shalabhasana: It is beneficial for the
hips and thighs. It helps in reducing belly fat, disorders of the lower end of the spine,
digestions and tension which are the main especially backache and sciatica. It helps in
causes for hypertension. reducing extra fat around abdomen, waist,
hips and thighs. It has the ability to cure
(d) Ardha Chakrasana: It eases constipation
cervical spondylitis and spinal cord ailments
when practised in the morning, which helps if practised daily. Also it strengthens the
in maintaining a proper digestive system. muscles at the back.
It is an important asana for people with
excessive fat especially around the waist. It (e) Ardha Matsyendrasana: It makes the
also helps in improving the heart rate and spine flexible and increases the elasticity of 23
 the spine. It permits the spine to be twisted fumes, gases, dust or other potentially
all the way from the base of the spine harmful substances in work place)
to the very top. It improves the spinal • Cigarette smoking/passive smoking and
nerves and ligaments, digestion, liver, and polluted air
pancreas. It helps in opening the chest and
helps in raising the supply of oxygen to the • Exposure to animals that cause allergy (pets)
lungs. Therefore, it helps in curing back 1. SUKHASANA
pain. Sukhasana (‘sukha’ meaning ‘pleasure’), also

D. Short Answer Type-II Questions 5 marks known as decent pose, easy pose or pleasant
pose is a simple sitting pose in which the
1. Discuss the impact of asanas on health. practitioner takes on a cross-legged position. It
Ans. We see the health of human beings is is one of the easiest asanas to perform and it is
deteriorating day by day and lifestyle diseases preferred for its meditative and calming effects.
are spiking due to factors such as sedentary Procedure:
lifestyle, bad diet and increasing presence
of bacteria, parasites and viruses in the • Sit down on the floor as you normally do. You
environment. Globally, the challenge is to can use a mat or a thick folded blanket as per
develop new and stronger antibiotics and your wish to make yourself comfortable.
drugs to control and kill these new viruses and • Stretch out your legs in front of you, then
bacteria. In such circumstances, asanas play an cross them.
important role in preventing the onset of many • Broaden your knees and slip each foot under
adverse health conditions. the opposite knee.
Asana is a simple and economical preventive • Relax your feet so that the toes rest on the
measure that can help in treating most of floor and the inner arches are resting below
the widespread non-communicable lifestyle the opposite shin. Your thighs and shins
diseases and improve the health of people. The should form a triangular shape. Make sure
aim of an asana is to clean the body from within, that there is a gap between your pelvis and
fix the internal imbalance and then strengthen feet.
the exteriors. It enables us to become fully
aware of our body. It helps in reducing stress • Press your hands on the ground and lift your
and anxiety, weight, hypertension, sleep sitting bones so as to allow the buttocks to sit
disturbances, symptoms of lower back pain and neutrally. Hold this position for a few seconds
fatigue. The flexibility of the spine increases, and then slowly lower your sit bones back to
joints become more mobile, the lymphatic system the support.
and metabolism are stimulated, circulation of • Align your tail bone and pubic bone so that
blood is boosted, blood pressure is normalised they are equidistant from the floor.
and stabilised, the nervous system is soothed • Rest your hands on your knees with the
and sharpened, and the skin becomes clear and palm facing down and extend your tailbone
fresh. towards the floor.
2. Briefly explain the symptoms and causes of Benefits:

asthma. Explain the procedure, benefits and
• Asthma patients will benefit a lot from
Physical Education Companion – 12

contraindications of any two asanas to prevent

asthma. (CBSE 2018)
practising sukhasana as it opens up the air
passage by broadening the collar bones and
Ans. Asthma is a disease associated with respiratory chest.
tracts (air ways in the lungs).
• It also brings a sense of calmness, reducing
Symptoms: Excessive amount of mucus, stress, fatigue and anxiety.
coughing, heavy breathing, wheezing or
whistling, shortness of breath, swelling of air • Additionally, it lengthens and strengthens the
ways, chest tightness, fatigue. spines and stretches the knees and ankles.

Causes of Asthma:
Contraindications

• Allergy • Sukhasana should be avoided by individuals

with recent or chronic knee injuries, hip
• Heredity injuries, inflammation in the knee or hip and
24 • Occupational Asthma (caused by inhaling spinal disc problems.
 • Simple though it may appear, it is always Contraindications
advisable to first learn the technique from a • This asana is not recommended for those with
trained expert. carpal tunnel syndrome, back injuries, blood
• If you experience extreme discomfort while pressure problems, headache, diarrhoea,
practising this pose, consult a health expert hernia or heart problems.
before continuing further. • Pregnant women too are advised against
2. CHAKRASANA taking up this asana.
Chakrasana (‘chakra’ meaning ‘wheel’) also
3. Discuss the procedure, benefits and
known as Urdhva Dhanurasana or upward facing contraindications of:
bow pose, is a back-bending pose commonly (a) Vajrasana (b) Hastasana
referred to as ‘back bridge’ in acrobatics and
gymnastics. It is one of the final sequences (c) Trikonasana (d) Ardha
in Ashtanga Vinyasa Yoga, the modernised Matsyendrasana
version of classical yoga popularised by K (e) Bhujangasana (f) Paschimottanasana
Pattabhi Jois.
(g) Pavanmuktasana (h) Sukhasana
Procedure: (i) Chakrasana (j) Gomukhasana
• You may begin this asana with a performance
(k) Parvatasana (l) Matsyasana
of bhujangasana.
(m) Shavasana (n) Vakrasana
• Lie on the back with the feet parted, bend
the knees and bring your feet closer to the (o) Shalabhasana.
buttocks. Ans. (a) VAJRASANA:
• Fold your arms and bring the palms under Procedure:
the shoulders. The two elbows should have a
shoulder width distance between them. • First kneel down on a flat surface.
• Inhale and press your palms firmly against • Your lower legs should stretch straight
floor. backwards with the toes crossing each other.
• Lift your shoulders using your elbows • Sit with your buttocks resting on the heels
as levers. Both your palms and feet should and the thighs of the calf muscles.
be firmly pressed against the floor as you • Your spine should be straight and head
do this. should face forward.
• Now, raise your hips so that your spine is • Your hands should be rested on the knees.
arched in a semicircular fashion. • Take deep breaths.
• Stretch your arms and legs as much as Benefits:
possible so that the hips and chest are
pushed up. Hold this position for at least • The most significant benefit of this asana
15–30 seconds. for obese individuals is the improvement in
digestion.
• To release yourself from this pose, lower your
head and shoulders to the floor by bending • It helps in case of gaseousness in the
stomach and stops the formation of ulcers. Physical Education Companion – 12
the elbows. Then bend your knees and lower
your spine and hips. Breathe normally. • It brings relief from constipation.
Benefits: • Calm the nerves, strengthen the legs and
thighs, makes the joints of the knees and
• Chakrasana opens up our lungs and
ankles more flexible, and corrects posture.
stretches our chest and shoulders. As this
refines the act of breathing, this asana is • Alleviates lower back problems.
highly advantageous for asthma patients. Contraindications:
• Additionally, it makes the shoulder blades, • Beginners should take care not to overexert
wrists, arms, legs, spine, buttocks, the heart themselves to avoid straining the joints and
and the muscles of the hips stronger. breath.
• It also stimulates the thyroid and pituitary • It might cause severe stiffness in the feet,
glands. ankles and knees. 25
 • Patients of hernia, intestinal ulcers and other (c) TRIKONASANA:
diseases of the small and large intestines
Procedure:
should be extra careful.
• The first step is to stand straight with the
• Patients of knee and back injuries should be
knees unbent and the feet about 3 or 4 ft
extra careful while practising this position and
apart.
should take it up only under the guidance of
a trained experts. • Turn your right foot completely to the outside
by 90 degrees and the left foot inside by
(b) HASTASANA:
15 degree. Your heels should be kept in line
Procedure: with the hips.
• It begins with Tadasana or the palm tree • Align the centre of the right heel with the
pose. Stand with your arms at the sides. centre of the arch of the left foot. Your feet
• Raise your arms gently upwards till they are should press the ground firmly and the weight
stretched above you. The arms should be of the body should be equally balanced on
parallel to each other. both the feet.
• Slowly bring your palms together over your • Spread your arms to the sides. They should
head, making sure your shoulders are not be parallel to the ground with the palms facing
hunched. down. Extend your trunk to the right.
• If you prefer to keep your palms apart, they • Drop the right arm so that the right hand
should be facing each other. reaches the front of the right foot.
• For full extension and activation of your arms • Now, extend the left arm vertically. Twist the
they should be straight throughout. Your spine and trunk gently in a counter clockwise
shoulder should not touch the ears and the direction. This time, the spine should remain
shoulder blades must be pressed firmly on parallel to the ground.
your back. • Stretch the arms away from one another. You
• Calmly direct your gaze upwards. Align may turn your head and look up to intensify
your thighs in such a way that they pull the the spinal twist.
kneecaps up. • Hold the position for 5 to 10 breaths. Inhale
• Straighten your legs without locking your deeply. Relax your body with each exhalation.
knees. • Repeat the posture by switching the position
• Hold the position for a minute at the least. of the legs.
To undo, exhale and bend the arms back to Benefits:
lower them.
• It relieves gastritis, indigestion, flatulence,
Benefits: and acidity. Since it helps burn fat, it is highly
• It is especially beneficial for those with weight recommended for those hoping to lose
problems since it fully stretches the stomach excess weight.
organs and improves digestion. • It also improves flexibility of the spine and
• It stretches the armpits and shoulders and, corrects the posture of the shoulders.
boosts circulation throughout the body.
Physical Education Companion – 12

• It massages the pelvic organs and

• It is also known to correct body posture, strengthens them.
reduce stress, bring relief from sciatica and • It reduces stiffness in the back, neck,
tighten the buttocks and abdomen. shoulders and knees.
Contraindications: • It reduces anxiety and stress.
• Individuals who have shoulders or neck • It improves blood circulation and strengthens
injuries should avoid this posture. and stretches the hips, back, arms, thighs
• Beginners should first practise strengthening and legs.
their arms and properly practice tadasana
Contraindications:’
before talking up hastasana. Arms can be
strengthened by securing them with shoulder- • This asana should be avoided by those who
width loop around the upper arms, just above have migraine, diarrhoea, blood pressure
26 the elbows. problems or injuries of the neck and back.
 • Those with high blood pressure should not • People who have had heart, abdominal
raise their hand overhead if they want to try or brain surgeries, and those with spinal
this pose, as the stance may raise the blood problems and slipped discs should not
pressure. practice this asana.
• Beginners should practice this under the • People who have severe back or neck pain
guidance of an expert. should practice carefully and under the
• Those with cervical spondylitis should not supervision of an expert.
look up for too long. (e) BHUJANGASANA:
• Those with a heart conditions should practice Procedure:
against a wall and avoid raising the arm.
• First, you must lie flat on your stomach. Place
Rather the arm should rest along the hip.
your hands on the side and make sure the
(d) ARDHA MATSYENDRASANA: toes of each foot touches each other.
Procedure: • Move your hands to the front, keeping them
• First sit up with the legs stretched out straight at the shoulder level, and place your palms
in front of you. Keep the feet together and the on the floor.
spine erect. • Balancing your body’s weight on the palms,
• Bend your left leg. Place the heel of the left breathe in and slowly raise your head and
foot beside the right hip, and bring the right trunk. Your arms should be bent at your
leg over the left knee. elbows at this stage.
• Place the left hand on the right leg and the • Work towards arching your neck backward.
right hand behind you. This is done to assume the pose of a cobra
with a raised hood. It is important that your
• Gently twist your waist, shoulders and neck
shoulder blades remain firm and that your
in this sequence to the right, looking over the
shoulders are away from your ears.
right shoulder. Your spine should be erect.
• Press your hips, thighs and feet to the floor.
• Hold the position for a few seconds, keeping
your breath steady. • Hold the position for 15–30 seconds while
breathing normally.
• Exhale and release the right hand first,
followed by the waist, chest and then finally • To undo the pose, slowly bring your hands
the neck. back to the sides. Rest your head on the
ground by bringing your forehead in contact
• Sit up relaxed yet straight. Repeat with the
with the floor. Place your hands under your
other side.
head. Then slowly rest your head on one side
Benefits: and breathe.
• The twisting position massages the abdominal Benefits:
organs, increasing the release of digestive
• It puts the abdominal muscles and shoulders
juices and improving the functioning of the
to work, increasing the circulation of the
digestive system.
blood and oxygen in those regions in which
• It brings relief from stiffness, stress and in turn raises the body temperature and
tension in the back. Physical Education Companion – 12
boosts the body’s metabolism to levels that
• By opening up the chest, it greatly increases are beneficial at controlling diabetes.
the supply of oxygen to the lungs. • It fights acidity, indigestion and constipation,
• It also loosens up the hip and makes the and helps the practitioner lose weight.
spine more flexible. • It enhances the function of the liver, kidney,
• It improves the circulation of blood. pancreas and gall bladder.
• It improves the flexibility of the back muscles, • It strengthens the arms and shoulders.
leg muscles, etc. and tones the muscles. Contraindications:
Contraindications: • Those with severe back problems, neck
• Pregnant and menstruating women should problems, hernia and carpal tunnel syndrome
avoid this position as the twisting of the and pregnant women should avoid this yoga
abdomen might be too strong for them pose. 27
 • Those suffering from stomach disorders like morning in order to get rid of gas inside your
ulcers and intestinal tuberculosis should body. It is particularly effective to do it as the
perform this under the guidance of a trained first step of your morning routine since it will
expert. make other poses easier. If not then allow at
(f) PASCHIMOTTANASANA: least four to six hours to pass after your meal.

Procedure: • Lie on your back on a smooth and flat surface

and keep the legs straight and relax.
• The first step is to lie down on your back on a
mat. Your legs should be straight. • Inhaling slowly, raise your legs and bend
the knees. Bring them gradually towards the
• Stretch your hands upward, keeping your chest till your thighs touch the stomach.
fingers straight. Inhale deeply.
• Clasp your hands around your legs to hug
• With your arms still stretched, slowly raise your knees. Lock your fingers to secure the
your body and sit. Your spine should be position.
erect and toes flexed towards you. Breathe
normally. • Next try to touch the knee with the nose tip.
• Slowly raise both the arms straight above • Hold this position for 20–30 seconds.
your head and stretch your back. This should • Exhale slowly and undo the pose after you
be done while inhaling. roll from side about three to five times relax.
• With slow exhalation, bend forward from the • Practise 3 to 5 cycles daily.
hip joint. Move your chin towards the toes Benefits:
keeping the spine erect.
• It strengthens the abdominal muscles and
• Place your hands on your legs without over
massages the intestines and internal organs
exerting them.
of the digestive system. Consequently
• If you can hold your toes, pull on them to help trapped gases are released and digestion is
you go forward. If do not put undue pressure enhanced.
trying to achieve this step. The trick is to start
• It helps burn fat in the thighs, buttocks and
with you are comfortable with.
abdominal area thereby controlling loss of
• Stay in this position as long as possible. Then weight.
breathe in and rise, stretching your arms
• It also brings relief from menstrual cramps
above your head.
and pain in the back.
• Exhale and bring your arms down, placing
• It boosts blood circulation in the hip areas.
the palms on the ground.
Contraindications:
Benefits:
• Those who have had abdominal surgery
• While practicing this asana, the intestines,
recently or are suffering from hernia or piles
gall bladder are smoothly pressed and
must avoid this asana.
stimulated enhancing their functions.
• Pregnant women must avoid this asana in
• It massages and tones the abdominal and
order to avoid causing stress to the body or
pelvic organs and improves blood circulation.
causing complications.
Physical Education Companion – 12

• It also reduces belly fat and brings relief from

• It should also be avoided by patients of heart
constipation.
problems, hyper acidity, high blood pressure,
Contraindications: slipped disc, hernia, back and neck problems
• Pregnant women and those who have had or a testicle disorder.
stomach operation should avoid this asana. • An individual with a neck injury should
• In case of a damaged and enlarged liver practice this asana with their head resting
and/or spleen or if you have a herniated disc on the floor and only with the approval of a
or acute appendicitis it is advisable not to doctor.
practice this asana. (h) SUKHASANA:
(g) PAVANMUKTASANA: Procedure:
Procedure: • Sit down on the floor as you normally do.
28 • This asana should be performed in the You can either use a mat or a thick folded
 blanket as per your wish to make yourself the shoulders. The two elbows should have a
comfortable. shoulder width distance between them.
• Stretch out your legs in front of you, then • Inhale and press your palms against floor.
cross them. • Lift your shoulders using your elbows as
• Broaden your knees and slip each foot under levers. Both your palms and feet should be
the opposite knee. firmly pressed against the floor as you do this.
• Relax your feet so that the toes rest on the • Now raise your hips so that your spine is
floor and the inner arches are resting below arched in a semicircular fashion.
the opposite skin. Your thighs and shins • Stretch your arms and legs as much as
should form a triangular shape. Make sure possible so that the hips and chest are
that there is a gap between your pelvis and pushed up. Hold this position for at least
feet. 15-30 seconds.
• Press your hands so as to allow the buttocks • To release yourself from this pose, lower your
to sit neutrally. Hold this position for a few head and shoulders to the floor by bending
seconds and then slowly lower your sit bones the elbows. Then your knees and lower your
back to the support. spine and hips. Breathe normally.
• Align your tail bone and pubic bone so that Benefits:
they are equidistant from the floor.
• Chakrasana opens up our lungs and
• Rest your hands on your knees with the stretches our chest and shoulders. As this
palm facing down and extend your tailbone refines the act of breathing, this asana is
towards the floor. highly advantageous for asthma patients.
Benefits: • Additionally, it makes the shoulder blades,
• Asthma patients will benefit a lot from wrists, arms, legs, spine, buttocks, the heart
practising this asana as it opens up the air and the muscles of the hips stronger.
passage by broadening the collar bones and • It also stimulates the thyroid and pituitary
chest. glands.
• It also brings a sense of calmness, reducing Contraindications:
stress, fatigue and anxiety.
• This asana is not recommended for those with
• It lengthens and strengthens the spines and carpal tunnel syndrome, back injuries, blood
stretches the knees and ankles. pressure problems, headache, diarrhoea,
Contraindications: hernia or heart problems.
• This asana should be avoided by individuals • Pregnant women too are advised not to take
with recent or chronic knee injuries, hip this asana.
injuries, inflammation in the knee or hip and (j) GOMUKHASANA:
spinal disc problems.
Procedure:
• Simple though it may appear, it is always
advisable to first learn the technique from • Sit on the floor with your legs stretched out in
trained expert. front of you. Your spine should be erect.
Physical Education Companion – 12
• If you experience extreme discomfort while • Gently bend your right leg and bring it under
practicing this pose, consult a health expert your left leg so that the calf rests beneath the
before continuing further. left hip. Fold your left leg and position the calf
above the right thigh.
(i) CHAKRASANA:
• Stack your right knee on top of the right one.
Procedure:
• Now fold your left arm and place it behind your
• You may begin this asana with a performance back. The elbow should point downwards.
of bhujangasana. Fold your right arm and bring it behind the
• Lie on the back with the feet parted, bend shoulder with the elbow pointing upwards.
the knees and bring your feet closer to the • Stretch your arms till the two hands are
buttocks. touching each other. Do not worry if you
• Fold your arms and bring the palms under cannot achieve this the first time. 29
 • Still keeping the spine straight, open up your Contraindications:
chest then lean back slightly. • Parvatasana should not be performed by
• Hold pose for as long as you can taking deep individuals experiencing complaints of a
and slow breath. reeling sensation or knee problems.
Benefits: (l) MATSYASANA:
• This asana strengthens the chest and eases Procedure:
breathing. It also gets rid of stiffness in the • Lie flat on your back, making sure your knees
shoulders and the back. are straightened, and your legs and feet are
• It also trains an individual to breathe correctly together. Place your hands beside your body.
by making them focus on their own breathing. • Place your palms beneath your hips such
It includes relaxation, stretching of muscles that the palms are facing the ground.
and bringing relief from frequent urination.
• Your elbows and forearms should be near
Contraindications: the sides of your torso and pressed against
• This asana should be avoided by those who the floor.
have ailments of the knee, back and neck. • Inhale and lift your chest and head away from
• Overweight individuals should start slowly the floor. Exhale deeply as you raise your
and not exert themselves beyond comfortable head and torso till you are sitting halfway up.
limits. • The weight of your body should be supported
(k) PARVATASANA: by your forearms and elbows and not your
head.
Procedure:
• Breathe normally as you hold this breath until
• Sit on the floor and cross your legs or to sit
you are uncomfortable.
in sukhasana. An alternative position is to sit
down, spread the legs wider than the width of • Exhale and release yourself from the position
the hip or to sit in padmasana. by gently lowering your torso and your head
to the ground.
• Place your hands in front of you and interlock
the fingers enabling your palms to face Benefits:
towards you. • This asana expands the chest by increasing
• Exhale and stretch your hands over your head the lungs capacity and strengthens the back
all the while keeping your fingers interlocked. muscles.
• Stretch your torso as much as you can in the • It aids in proper nutrient absorption, releases
upward direction. This position should be tension in the shoulders and neck, tones the
held for a long time while breathing normally. pituitary, parathyroid and pineal glands.
• Unlock your fingers, bring your hands down, • It stretches the hip flexors and intercostal
stretch your legs in front of you and relax. massages the throat and digestive organs
and corrects posture.
Benefits:
Contraindications:
• It improves blood circulation and eliminates
Physical Education Companion – 12

blood congestion. It also increases lung • Any individual suffering from high or low
capacity as well as the flexibility of the blood pressure, insomnia and migraine
intercostal muscles. Asthma patients will, should avoid this asana.
therefore, find this pose advantageous for • Any individual with a history of back injury
health reasons. should avoid this pose.
• It tones the core muscles, aids in improving (m) SHAVASANA:
the health of internal organs, and prevents
Procedure:
potential onset of muscles and joint related
problems like carpal tunnel syndrome, • Lie flat on the floor and make sure you are
rheumatic stiffness and arthritis. comfortable. Close your eyes.
• It also stimulates growth hormones and • Place your legs in such a way that your toes
reduces extra fat deposited at the back and are facing sideways. The legs should be
30 the waist. placed comfortably apart.
 • Place your arms along your body with open you exhale, release your body that is twisted
palms facing upwards. While doing so, leave towards the left by placing your right hand by
a space between your body and arms. the side of right buttock and left by the side
• After reaching a position direct your attention of left buttock.
to every area of your body, starting from your • Relax as you take a deep breath. Repeat the
toes. same steps on the other side.
• Take slow but deep breaths, allowing your Benefits:
body to go into a state of intense relaxation. • It helps to reduce abdominal fat, which
Avoid falling asleep. can cause back pain. It also improves the
• Once your body feels relaxed and refreshed functioning of the spine.
roll to one side keeping your eyes closed. • It massages the abdominal organs and
Hold the position for a minute and rise to sit enhances digestion by regulating the
in sukhasana. secretion of digestive juices.
• Breathing deeply, become aware of your • It strengthens the kidneys and prevents
surroundings before you open your eyes enlargement of the liver and spleen.
again.
Contraindications:
Benefits:
• This asana should not be performed by
• It replenishes and rejuvenates the body. individuals who have ulcer and liver problems.
• It helps in reducing high blood pressure and (o) SHALABHASANA:
also relaxes the heart which keeps anxiety in
check. Procedure:

• It improves concentration, memory retention • Lie down on your stomach and place both
and also repairs the cells and tissues. hands underneath the thighs.

• It boosts energy levels and enhances • Inhale and lift up your outstretched right leg.
productivity. Rest your chin on the ground.

Contraindications: • Maintain this position for 10 to 20 seconds.

Then exhale and bring back your leg to its
• Shavasana can be done by anyone, unless initial position.
they have been instructed by their doctor not
to lie on their back. • Follow the same steps with your left leg and
repeat the cycle 5 to 7 times.
(n) VAKRASANA:
• Inhale and lift up both your legs without
Procedure: bending the knees. Repeat the same process
• Sit down and stretch your legs. Rest your for both your legs 2 to 4 times.
hands beside your thighs or buttocks. Benefits:
• Keep your right leg straight and stretched. • It is beneficial for the disorders of the lower
• Place your left foot beside the right knee as end of the spine, especially backache and
you keep your left knee raised upward. sciatica.
• Inhale and straighten your elbows by raising • It helps in reducing extra fat around abdomen, Physical Education Companion – 12
the shoulder. As you exhale, twist your body waist, hips and thighs.
to the left by placing the right arm by the outer • It has the ability to cure cervical spondylitis
side of the left knee and with your right hand, and spinal cord ailments if practised daily.
hold on to the left ankle. Then place the left
hand behind the back by resting the palm on • It strengthens the muscles at the back.
the floor. Contraindications:
• Turn your head backward from the left side. • Do not practise this asana if you have injured
The final position of each stage should be or weak knees.
held while breathing naturally. Hold the • Avoid this pose if you have injured ankle.
position as long as it is comfortable.
• Next, inhale and straighten the elbow of D. Value-Based Question
your right arm by raising your shoulder. As Neeti along with her father was regular at district 31
 park in early morning. She realised that most 2. Give any two disadvantages of obesity.
of the children are obese. She along with her 3. What values are shown by Neeti and her
few classmates wanted to help those children. classmates? (CBSE 2015)
She discussed with her physical education
Ans.
teacher and the principal of the school. School
decided to organise awareness rally for the 1. Obesity can be prevented by avoiding
neighbourhood. overeating, and doing asanas like vajrasana
Answer the following questions based on the above and trikonasana.
passage: 2. Hypertension, liver problem.
1. How can be obesity prevented? Give two ways. 3. Sharing knowledge, concern for others, etc.
Physical Education Companion – 12

32
 Chapter 4 2. Cognitive disability hampers an individual’s
ability to make judgements and maintain focus.
Physical Education And Sports For CWSN
(Children With Special Needs – Divyang) Ans. True
3. Poverty is one of the major causes of disabilities.
P. 76–78 Ans. True
4. Serious illness that affects the brain is not a
A. Objective Type / Multiple-Choice Questions
(1 mark)
cause of physical disability.
Ans. False
I. Give one word answers.
5. Hyperactivity and inattention are the key
1. Which type of disability can affect an individual’s behaviours of children with ADHD.
ability to maintain focus and attention for a long
Ans. True
period?
Ans. Cognitive Disability IV. Multiple-Choice Questions

2. Name an anxiety disorder which increases the 1. For a child to be considered in the severe
worry in an individual’s life. cognitive disability category, his/her IQ has to
be below what value?
Ans. OCD – Obsessive Compulsive Disorder
(a) 70 (b) 55
3. Which type of disability limits the functioning of
mental capabilities like learning and reasoning (c) 30 (d) 15
of an individual? Ans. (c) 30
Ans. Intellectual Disability 2. Children suffering from which disorder find it
4. Write any one important factor which can cause difficult to pay attention to things and are always
cognitive disability. restless?
Ans. Malnutrition (a) SPD (b) ADHD

5. Give the full form of PTSD . (c) OCD (d) ODD

Ans. Post Traumatic Stress Disorder Ans. (b) ADHD

3. Which of these is a disorder suffered by people
II. Fill in the banks.
who have experienced some kind of extreme
1. A learning disability which leads to the inability violence?
to write and speak accurately is known as
(a) PTSD (b) SPD
(c) ASD (d) ODD
Ans. Dyslexia
Ans. (a) PTSD
2. disability limits the stamina and
physical functioning of an individual. 4. What is the name for the condition under which
Ans. Physical
a person has difficulty in comprehending written
text, spelling, and writing accurately?
3. ASD refers to which is a multi-level Physical Education Companion – 12
(a) Spina bifida (b) Epilepsy
developmental disorder.
(c) Dyslexia (d) Arthritis
Ans. Autism Spectrum Disorder
Ans. (c) Dyslexia
4. Deficiency of can cause osteomalacia
and learning disabilities. 5. Sam’s mother has the habit of washing her
Ans. Vitamin D
hands every few minutes and spends her entire
day arranging things exactly the way she wants.
5. The full form of SPD is Which of these is a possible disorder she might
Ans. Sensory Processing Disorder be suffering from?

III. State True or False (a) ADHD (b) ASD

1. ODD refers to Obsessive Defiant Disorder. (c) OCD (d) ODD

Ans. False Ans. (c) OCD 33

 6. Which of these is not one of the results of physical 9. What is SPD?
activities in children with special needs? Ans. SPD refers to Sensory Processing Disorder
(a) Improvement in confidence where the brain fails to establish a proper
(b) Improvement in endurance coordination between the sensory information
from the sense organs and response back to
(c) Increase in depression
the body system.
(d) Better hand-eye coordination
10. What do you mean by Autism Spectrum
Ans. (c) Increase in depression Disorder? (CBSE 2019)

B. Very Short Answer Type Questions Ans. ASD refers to Autism Spectrum Disorder which
is a multi-level developmental disorder.
1. What do you understand by ‘physical disability’?
(CBSE 2018) 11. What is ODD?

Ans. Physical disability refers to the inability or Ans. ODD refers to Oppositional Defiant Disorder
incompetency in performing any functional work which is a behavioural problem in a child.
by the body. 12. What is OCD?
2. Define disorder. Ans. OCD means Obsessive – Compulsive Disorder
Ans. The word disorder means that something is not which means a child will have obsession
being in order or the normality or regularity of of thoughts and will show compulsions of
something is being disturbed. action.
3. What are the types of disability? 13. From which disorder a person is suffering if he
repeatedly perform the same activity?
Ans. The types of disability are: (CBSE 2019)
• Cognitive disability. Ans. Obsessive – Compulsive Disorder (OCD)
• Intellectual disability.
C. Short Answer Type-I Questions 3 marks
• Physical disability.
1. What is cognitive disability?
4. What do you mean by intellectual disability?
(CBSE 2019) Ans. Cognitive disability is something related to
inability of assimilating the thoughts and
Ans. A child with intellectual disability will have the
understanding towards performing a physical
limitations in the intellectual functioning and in
action. It hampers the pressures of acquiring
adaptive behaviour patterns.
knowledge, understanding attention, speech
5. Mention the types of disorder. and so on.
Ans. The types of disorder are: 2. What is intellectual disability?
• ADHD • SPD • ASD • ODD • OCD Ans. Intellectual disability refers to the limitation of the
6. Define disability etiquette. functioning of mental capacities like learning,
reasoning, problem-solving and IQ level.
Ans. The word etiquette means acceptable behaviour
in society with good manners and code of 3. What are the causes of physical disability?
conduct. It, therefore, refers to the acceptable Ans. The word physical disability means the
Physical Education Companion – 12

behaviour, code of conduct and good manners limitations on a person’s physical functioning.
towards the differently abled person so that she/ This may affect the person’s movement,
he can feel comfortable in the social surrounding. mobility, strength, speed, posture and so on.
7. Mention any two disability etiquettes. In other words, the physical disability means
limitations in the physical performance of a
(CBSE 2019)
person with respect to the all types of her/his
Ans. Showing excessive concern, asking personal movements or motions.
questions from disabled persons are two
4. What is adaptive behaviour?
disability etiquettes.
Ans. Adaptive behaviour refers to the conceptual
8. What is ADHD?
skills, social and practical skills.
Ans. ADHD refers to Attention Deficit Hyperactivity
5. What are the major causes of disorder?
Disorder which is a neurodevelopmental
34 problem. Ans. Disorders in a person can be caused due to
 various reasons. It can be hormonal, nutritional, 7. What are the benefits of physical activities for
functional, structural, behavioural, mental, children with special needs? Explain.
social and so on. It is due to all these reasons (CBSE 2018)
or any one of the reasons the person’s life skills Ans. The benefits of physical activities for children
and functional performance is affected. with special needs are as follows:
6. What are some causes of: • Physical improvement
(a) ODD (b) OCD • Reduce risk of health complications
(c) ASD (d) ADHD? • Mental improvement
Ans. (a) Causes of ODD: It means Oppositional • Behavioral patterns
Defiant Disorder. Its main causes are:
• Improve self-esteem and develop self
• Genetics: ODD can be inherited. It can confidence
also be developed in children with family
• Reduce level of anxiety, stress and
members suffering from psychological
depression
disorders.
• Cognitive benefits
• Neurology: Presence of abnormal
amounts of neurotransmitters in the • Better emotional and psychological health
brains has been linked to ODD. Due (explain any three)
to this chemical anomaly, the different
D. Short Answer Type-II Questions 5 marks
areas of individual’s brain are unable to
communicate properly. 1. Explain the disability etiquette.

• Environment: Environmental factors Ans. The word disability etiquette means acceptable
such as an unhappy home in which there behaviour in society with good manners and
is animosity and violence between the code of conduct. Disability etiquette does not
members, social isolation outside have separate code of conducts. It is the way to
the home, poverty, general lack of make the differently abled person comfortable
discipline in one’s surrounding, neglectful in her or his own world. A person with a disability
parents, etc. may be comfortable in doing whatever she / he
is doing.
(b) Causes of OCD: OCD means Obsessive
– Compulsive Disorder. Its cause is 2. Explain a few strategies to make physical activity
not known but researchers believe that assessable for children with special needs.
genetics and environmental factors may Ans. We can discuss a few strategies to make the
contribute to OCD. Some other causes like physical activity assessable for children with
anxiety, emotional instability, depression, special needs as under:
behavioural aggression, oppositional • All the schools must have a separate wing to
behaviour, etc. can also contribute to this admit children with special needs.
kind of disorder.
• Expert or trained personnel should be made
(c) Causes of ASD: Autism Spectrum Disorder available in the school on regular basis.
is a spectrum of developmental disorder.
This is a wide range of impairment where • In all clubs and community centres of different
societies, provision should be made for Physical Education Companion – 12
various symptoms can be observed in a
child’s skill performance and can be graded physical activity and sports for special needs
at various levels. It is difficult to find the persons with proper supervision.
cause. But it may occur due to genetic • Society level activities should be organised
predisposition, environmental and other for such children to lift their lifestyle.
health conditions. • District, state and national level competitions
(d) Causes of ADHD: This refers to Attention must be organised for the children with
Deficit Hyperactivity Disorder. This is related special needs, so that they can prove their
to a neurodevelopmental problem and is potentials on a regular basis.
considered as a mental disorder. ADHD • Individuals and organisations should be
has been found to have genetic linkage. It recognised by the society and government
can be passed socially from one person to who are working to provide physical activity
another but may be inherited from parents. and sports to the children with special needs. 35
 • Equipment should be made available at • Poor interpersonal relations, social
subsidised rates so that activity centres can responsibility, poor self-esteem, feelings of
be built-up at the society level. negativity (social skills).
• In all recreational and entertainment centre, • Daily living activities will be slow, occupational
provision for participation the special needs skills and health care will be affected, money
children should be made so that these handling and safety will be affected (practical
children also feel that they are the part of skill).
society. 5. Explain the characteristics of physical disability.
• In total, the attitude of the people needs to Ans. This may affect the person’s movement,
be changed towards the children with special mobility, strength, speed, posture, and so on.
needs and the concept of inclusion should
develop among everyone to make activities • Limitation on an individual’s physical
assessable for the children with special functioning.
needs. • Motor deficiency or sensory impairment
3. What are the characteristics of cognitive that affects the mobility and manual skills is
disability? physical disability.
6. Write in detail about the causes and symptoms
Ans. The characteristics of cognitive disability are:
of Attention Deficit/Hyperactivity Disorder
• It hampers the pressures of acquiring (ADHD).
knowledge, understanding attention, physical OR
actions, judgment, coordination, speech and Write about the symptoms, causes and
so on. management of oppositional Defiant Disorder
• It needs to have hypo intellectual functioning (ODD). (CBSE 2019)
and also needs to demonstrate impairment in Ans. Causes of ADHD are: This refers to Attention
adaptive behaviour. Deficit Hyperactivity Disorder. This is related to a
• Impairment in intellectual functioning and neurodevelopmental problem and is considered
adaptive behaviour are among the causes of as a mental disorder. ADHD has been found
cognitive disability. There cannot be only one to have genetic linkage. It can be passed
cause but a number of causes like hormonal socially from one person to another but may be
imbalance, genetic disorders, environmental inherited from parents. Brain injuries during birth
factors, malnutrition, infringement during and neurological diseases also cause ADHD.
the growth and development stages of Alcohol, cigarette smoking, drugs also cause
infancy, substance abuse, physical injury ADHD. Infants born with low birth weight are
and so on. Therefore, cognitive disability more likely to develop this disorder. A disturbed
may be characterised as mild, moderate and life at home because of financial troubles,
severe. These characteristics may be judged hostility between members or any other reason
according to their IQ tests scores. lead to the development of this disorder.
• If the IQ of a child is between 55–70, she/ he Symptoms of ADHD: Anxiety or a quick temper,
is considered to have mild cognitive disability. impulsive, disorganised, easily frustrated,
If the IQ of a child is between 30–55, then having low-esteem and mood swings and who
easily fall into depression, is forgetful or has
Physical Education Companion – 12

the child is in the category of mild cognitive

disability. A child falls in the severe cognitive short attention span are the symptoms of the
category if the IQ is below 30. development of ADHD.
OR
4. Elaborate the nature of intellectual disability.
Symptoms of ODD:
Ans. Intellectual disability usually occurs before the
• A short temper of characterised by tantrums
age of 18 years. A child with intellectual disability
will have the limitations in the intellectual • Tendency to argue, fight, and disobey rules
functioning and also in adaptive behaviour • A liking for annoying people
focuses on the conceptual skills, social and
• Tendency to blame others
practical skills. A child with intellectual disability
will always show the limitations like: • Inability to negotiate
• Low in the concept of language, time, • Hateful and vengeful
36 numbers, directions (conceptual skills). • Impulsive in action and speech, etc.
 Causes of ODD: Its main causes are:
levels. ASD maybe mild, moderate or severe
1. Genetics: ODD can be inherited. It can also depending upon the symptoms. A child with
be developed in children with family members ASD may have social problems, interaction
suffering from psychological disorders. problems, communication problems,
behavioural limitations, limited interests in
2. Neurology: Presence of abnormal amounts of
activities, adjustment in the school, peer
neurotransmitters in the brains has been linked group and family members, etc. It is difficult
to ODD. Due to this chemical anomaly, the to find the cause. But it may occur due to
different areas of individual’s brain are unable to genetic predisposition, environmental and
communicate properly. other health conditions.
3. Environment: Environmental factors such as
d. ODD: It refers to Oppositional Defiant
an unhappy home in which there is animosity Disorder. A child with ODD will show a
and violence between the members, social persistent pattern of anger, irritability,
isolation outside the home, poverty, general arguing and disobedient behaviour. The
lack of discipline in one’s surrounding, neglectful child will argue and talk back. The exact
parents, etc. cause of this disorder is hard to identify.
Management: The parents with the help of
Studies reveal that a combination of
doctors, teachers and therapists can together biological, genetic and environmental
treat ODD. A positive patient interaction and factors may contribute this disorder. Injury
effort is required for the child suffering from to brain, disturbed family life, anxiety and
ODD. mood disorder in parents may also expose
7. Write short notes on: the child to this disorder.
(a) ADHD (b) SPD e. OCD: OCD means Obsessive – Compulsive
Disorder. A child suffering from OCD
(c) ASD (d) ODD
will have only one behavioural change
(e) OCD. among the two. Obsessive thoughts will
Ans. a. ADHD: This refers to Attention Deficit include:
Hyperactivity Disorder. This is related to • Fear of germs and contamination.
a neurodevelopmental problem and is • Non-acceptance of any matter
considered as a mental disorder. A child
with this disorder faces problems in paying • Hostile behaviour
attention, difficulty in controlling hyperactive • Particular about symmetry and specific
behaviour. The symptoms can be identified order.
before the age of 12 years. The child may Symptoms:
show poor academic performance and
social acceptability. • Over conscious about arranging things.
b. SPD: This refers to as Sensory Processing • Repeated action of checking.
Disorder in which the brain is not able • Performing superstitious actions
to integrate the sensory information and repeatedly and getting relief after
the sensory response becomes poor or performing. It is actually an anxiety
sometimes slow. The sensory information disorder which increases the worry in the Physical Education Companion – 12
organisation gets disturbed and the person’s life. Its cause is not known but
responding process also gets interrupted. A researchers believe that genetics and
child with SPD may become oversensitive environmental factors may contribute to
to things related to their surroundings. OCD. Some other causes like anxiety,
The exact cause of this disorder is not emotional instability, depression,
identified. Some sensory disturbance behavioural aggression, oppositional
like light and sound may have a genetic behaviour, etc. can also contribute to this
limitations. kind of disorder.
c. ASD: Autism Spectrum Disorder is a E. Value-Based Question
spectrum of developmental disorder. This is
Pawan got admission in Class IX in a
a wide range of impairment where various
reputed school. All the students of his class
symptoms can be observed in a child’s skill
welcomed him. After few days Aryaman, the
performance and can be graded at various 37
class monitor observed that Pawan’s behaviour
 is different from other students. He is aggressive, Ans.
rude and non-cooperative. He finds it difficult 1. ODD refers to Oppositional Defiant Disorder
to make friends. Even in school, nobody which is a behavioural problem in a child.
wants to be his friend. Aryaman had read
2. The symptoms of ODD are: anger, irritability,
about ODD in a science magazine in the library,
which was similar to Pawan’s behaviour. He disobedience, argue and so on. The exact
discussed this situation with his classmates cause is hard to identify. Studies reveal that
and suggested to interact and be friends with a combination of biological, genetic and
Pawan. This would help him to remain calm and environmental factors may contribute to this
happy. (CBSE 2019)
disorder. Injury to certain areas of the brain
may lead to behavioural problems or ODD in
Answer the following questions based on the the child. Anxiety, stress and mood disorder
above passage: in parents may also expose the child to this
1. What do you mean by ODD? disorder. A disturbed family life, substance
abuse, inconsistent discipline by parents may
2. What are the symptoms of ODD? also lead to ODD.
3. What values are shown by Aryaman? 3. Helpfulness, caring others, friendliness, etc.
Physical Education Companion – 12

38
 Chapter 5 3. Diseases like polio and cerebral palsy can be
the primary causes of scoliosis.
Children and Women in Sports
Ans. True
P. 105–108 4. High level of catecholamine hormone can affect
the oestrogen levels.
A. Objective Type/Multiple-Choice Questions
(1 mark) Ans. True
5. Bulimia can be prevented by pills and vaccines.
I. Give one word answers.
Ans. False
1. Give the scientific name of knock knees.
Ans. Genu Valgum IV. Multiple-Choice Questions

2. Name the first Indian woman who won a medal 1. What are the two types of motor development of
in weightlifting in 2000 Olympics. muscles in the body?
(a) Gross and fine (b) Gross and net
Ans. Karnam Malleswari
(c) Coarse and fine (d) Gross and measured
3. Which disease is one of the main causes of bow
legs? Ans. (a) Gross and fine
Ans. Rickets 2. In children, motor control of the head comes
before the control of the legs. This head to tail
4. Name the female athlete who secured a Bronze
sequence is known as the trend.
medal in 2016 Olympics.
Which of these words fills the blank?
Ans. Sakshi Malik
(a) Proximodistal (b) Cephalocaudal
5. Name one of the major factors of osteoporosis
(c) Cephalopodal (d) Proximoaxial
which can lead to hormonal disturbance in
female athletes. Ans. (b) Cephalocaudal

Ans. Amenorrhoea 3. Which of these asanas is suggested for relief

from Lordosis?
II. Fill in the blanks. (a) Chakrasana (b) Vajrasana
1. Kyphosis is a postural deformity also known as (c) Halasana (d) Matsyasana
Ans. (c) Halasana
Ans. Humpback or round back
4. In which postural deformity is there an abnormal
2. Change in production of hormones like oestrogen lateral curvature of the spine?
and progesterone can lead to
(a) Kyphosis (b) Lordosis
Ans. Amenorrhoea
(c) Fibrosis (d) Scoliosis
3. A person with a condition of bow legs deformity
Ans. (d) Scoliosis
should try to walk on the edge of the
feet. 5. Who was the first Indian to win a silver medal in
badminton at the Summer Olympics?
Ans. inner
(a) Saina Nehwal (b) P.V. Sindhu
4. The name of the first indian woman who won Physical Education Companion – 12
a Bronze medal in 2012 London Olympics is (c) Jwala Gutta (d) Sania Mirza
Ans. (b) P.V. Sindhu
Ans. M C Mary Kom 6. Which of these is an eating disorder in which
patients have an obsessive fear of gaining
III. State True or False weight?
1. The biological factors which affect the motor (a) Bulimia (b) Amenorrhoea
development of a child are linked with the
physical activity and capability of the child. (c) Leukaemia (d) Anorexia
Ans. (d) Anorexia
Ans. False
2. The condition of osteoporosis is not related to B. Very Short Answer Type Questions
calcium deficiency. 1. What do you mean by motor development?
Ans. False (CBSE SP 2016, 2019) 39
 Ans. Motor development is the change in children’s Ans. The causes of scoliosis are diseases in the
ability to control their body movements and joints of bones, polio, rickets, infantile paralysis,
gradually develop a wide range of motor skills, cerebral palsy and juvenile osteoporosis or
such as sitting, walking, jumping and running, other diseases. These conditions are also often
etc. associated with poor posture, partial deafness
2. Name the motor development stages in and carrying heavy loads on one shoulder.
children. (CBSE 2017) 10. What is ‘an abnormal curvature of spine at front’
Ans. There are three stages of motor development in termed as? (CBSE 2015, 2019)
children like: Ans. An abnormal curvature of spine at front is termed
• Infanthood (0 to 2 years) as lordosis.

• Early Childhood (2 to 6 years) 11. Suggest any two free hand exercises for
correcting round shoulder. (CBSE 2015)
• Middle Childhood (7 to 10 years)
Ans. The two free hand exercises for correcting round
• Late Childhood (11 to 12 years) shoulder are:
3. When does a child achieve adult style of • Place both tips of fingers on the shoulders
walking? and start encircling the elbows in a clockwise
Ans. A child achieves adult style of walking at the and anticlockwise direction.
early childhood, i.e. at the age of 4 years. At this • Hang on the horizontal bar for some time.
stage a child can walk around obstacles and
walk more erectly. 12. Which type of deformity is kypnosis? (CBSE 2019)

4. When does puberty set in for females? Ans. Kyphosis is a condition where abnormal
curvature of the spine occurs in the backward
Ans. At the age of 12 years, puberty begins in or posterior curve or reversal of forward curve
females. often causing depression in the chest.
5. How does obesity impact motor development? 13. Suggest any two exercises for correcting flat
Ans. Obesity adversely affects the motor development foot. (CBSE 2016)
of child. Children who are overweight find it Ans. The two exercises for correcting flat foot are:
difficult and uncomfortable to take up any motor
activity. They lag behind their more active • Walking on the lateral border of the foot.
friends when it comes to development of motor • Heel walking involves walking on the heels
skills. with whole body weight on the heels.
6. What do you mean by knock knee? (CBSE 2011) 14. Name the deformity for which horse riding can
Ans. Knock knee is a condition of postural deformity be used as corrective measure. (CBSE SP 2016)
where the knees knock or rub together while Ans. The deformity for which horse riding can be
walking or standing and the feet and ankles are used as a corrective measure is knock knee
far apart than normal. deformity. It would help naturally in making a
7. State the common postural deformities. gap between the knees.
(CBSE 2017) 15. Give one reason why women’s health is a
Ans. The common postural deformities are: serious issue in India.
Physical Education Companion – 12

• Spinal curvature Ans. Women’s health is a serious issue in India

because they do not have a clear understanding
• Flat Foot
of proper exercise, maintaining average body
• Knock Knees weight, a balanced diet, the benefit of sports
• Bow Legs and other aspects of health.
• Round Shoulder. 16. Write the factors that can lead to osteoporosis.
(CBSE 2016)
8. What is scoliosis? (CBSE 2011)
Ans. The factors that lead to osteoporosis are:
Ans. Scoliosis is the abnormal lateral curvature of the
spine. It can be bending, twisting or rotating of • Osteoporosis is caused by calcium deficiency
the spine. and amenorrhoea.
9. What is the main cause of scoliosis? • Insufficient calcium in the bones decreases
40 (CBSE 2012, 2018) density and hardness of bones.
 • Amenorrhoea can also cause osteoporosis in more after the last period is called amenorrhoea.
women. Sometimes, it may be absent for years.
17. List the names of at least three Indian 24. What is osteoporosis? (CBSE SP 2016)
sportswomen who have achieved success in Ans. According to NIH (USA) “A skeletal disorder
the international level. characterised by compromised bone strength
Ans. The names of three sportswomen who have predisposing a person to an increased risk of
achieved success in the international level are: fracture”. It is a condition in which the density
P.V. Sindhu, Sania Mirza, Mary Kom and strength of the bone is reduced, making
18. Explain the term ‘menarche’. (CBSE 2016) it vulnerable to frequent fractures, like stress
fracture and other bone injuries.
Ans. The onset of the first menstrual bleeding or
period in a female is called menarche. The 25. Explain anorexia nervosa. (CBSE 2016)
average age for menarche ranges from 12 to Ans. Anorexia nervosa is an eating disorder in which
14 years. Sometimes, menarche may begin at the patients have an obsessive fear of gaining
8 to 9 years of age or at the age of 16 years or weight. It usually begins during the teens and is
more. more common in women than me.
19. How is menarche advantageous for women 26. Among females, what type of menstrual
gymnasts? dysfunction is called amenorrhoea? (CBSE 2019)
Ans. Delayed menarche can be advantageous to Ans. It is a serious disorder of three interrelated
women in gymnastics. Meanwhile, those whose medical condition energy: deficiency with
menarche comes early get more adipose tissues or without eating disorders; menstrual
and average weight which may give them an disturbances, and reduced bone mineral density
extra edge in swimming or rowing. which is likely to cause osteoporosis.
20. What do you mean by menstrual dysfunction? 27. What do you mean by bulimia? (CBSE 2019)
Ans. The average menstrual cycle consists of Ans. Bulimia is an eating disorder in which the patient
21–35 days and menstrual bleeding or periods consumes a large quantity of food within a short
occur during the first 2–7 days of the cycle. Each period and ejects it through vomiting or with the
cycle ends on the first day of the next menstrual help of laxatives or diuretics.
bleeding. Any abnormality or irregularity in this
process is termed as menstrual dysfunction. C. Short Answer Type – I Questions 3 marks
21. What are the types of menstrual dysfunction? 1. Write a brief note on the motor development of:

Ans. The types of menstrual dysfunction are: (a) infants (0 to 2 years)

• Amenorrhoea. (b) early childhood (2 to 6 years) (CBSE SP 2016)

• Dysmenorrhoea. (c) middle childhood (7 to 10 years) (CBSE SP 2016)
• Premenstrual Syndrome. (d) late childhood (11 to 12 years).
• Heavy Periods. Ans. (a) Infanthood is marked by rapid growth and
• Irregular Periods. development of muscles. The child achieves
motor control of the head first, then the arms
• Prolonged Periods.
and legs. Physical Education Companion – 12
• Delay in Menarche.
(b) During early childhood the child starts
22. What is female athlete triad? (CBSE 2016) climbing and crawling and manages to walk
Ans. Female athlete triad is a serious disorder of like an adult by the age of four years.
three interrelated medical conditions. It consists (c) Middle childhood is characterised by the
of amenorrhoea, osteoporosis and eating child’s ability to focus on the development
disorders. A female is likely to have the other of hand eye coordination and balance. They
two conditions if she is suffering from one also like to compete with their peers during
condition of the triad. this period.
23. What is ‘amenorrhoea’ in female athletes triad? (d) By late childhood, all individuals have the
(CBSE 2018) fundamental aspects of motor development.
Ans. A case of delayed menarche or a case of Puberty sets in for both male and female
absence of menstrual period for 6 months or children. 41
 2. How do biological factors affect motor Ans. Sensory impairment and postural deformities
development? affect motor development as under:
Ans. Biological factors are linked with genes and • Sensory impairments: Sensory impairments
are also known as genetic or heredity factors. like visual impairments, hearing impairments
Various types of motor development depend etc. are likely to affect the motor development
on the genes we get from our parents like the of children. Movements are the product of
percentage of fast twitch fibres and slow twitch the coordination between the central nervous
fibers which decide our muscular speed and system, the sensory organs, the muscles and
endurance. These factors influence the rate and joints. Inability to perceive stimuli correctly
ability of motor development and are connected will lead to failure of the appropriate timely
to body weight, size and strength. Another motor response.
important biological factor is the development of • Postural deformities: Postural deformities
nerve cells or neurons. They transmit messages like spinal curvature deformities, flat foot,
to the brain and connect with other nerves knock knee, bow leg, etc. slow down or
and form pathways in the brain during the first obstruct the process of motor development in
months of life. children. Children with no postural deformities
3. How is motor development in children affected will have a faster rate of motor development.
by the environment factors? 6. Write about the deformities of spinal curvature.
Ans. Motor development of children is affected by (CBSE 2016)
environmental factors such as physical and Ans. The lumber spine is characterised by a
social factors. Motor development takes place moderate anterior hyperextension curve, i.e.
at a quicker rate in children who are encouraged everybody’s spine has some form of curvature.
to discover their surroundings. Climate, Spinal curve helps our backs absorb shock.
housing and culture have a strong impact on A healthy spine should run however straight
the development of motor skills of children. down the centre. Sometimes, abnormal spinal
In many societies, children are encouraged curvatures are formed. They are associated
to explore their surroundings and take part in with the abnormality in the formation, alignment
motor activities. It is support, love and security or shape of the vertebral column or spine. These
of the elders that help a child to take risks, deformities are the result of carrying excessive
explore courageously and enjoy effective motor weight beyond capacity of the body. We have
development. three types of spinal curvatures:
4. What effects do nutrition and physical activities • Kyphosis
have on motor development?
• Lordosis
Ans. Nutrition and physical activities do have the
effects on motor development as under: • Scoliosis
7. Enlist the spinal postural deformities. Explain
• Nutrition: Wholesome nutrition is an essential
requirement for all round development of the cause of kyphosis and precautions to avoid
a child. Good motor development can be it. (CBSE SP 2016)

derived from nutritious food. On the other Ans. The list of spinal posture deformities are:
hand, children without proper nutrition lose • Kyphosis
Physical Education Companion – 12

their energy and have poorly developed

motor skills. • Lordosis

• Physical activities: Regular physical • Scoliosis

activities help the motor development to be Causes of kyphosis: Kyphosis is caused by
at a faster rate but the physical activities must malnutrition, illness, deficiency of pure air,
correspond to the capabilities and limitations insufficient exercises, rickets, carrying heavy
of a child. Children who do not practice or loads, poorly shaped furniture, weak muscles,
take-up physical activities regularly will have ageing, spinal injury, arthritis and other
a slower rate of motor development and degenerative bone diseases and the habit of
show deficiency in coordinative abilities and doing work by leaning forward.
technical skills. Precautions: It can be prevented by following
5. Describe briefly how sensory impairments and correct posture while sitting, standing and
42 postural deformities affect motor development. walking from an early age. Proper exercise and
 diet are also important measures. the spine. It can be bending, twisting or rotating
8. Briefly explain lordosis, its causes and remedial of the spine. People with scoliosis develop
and preventive measures. additional sideways curves on either side of the
body and may be called scoliotic curves. These
Ans. Lordosis is the excessive inward curvature of curves are defined in terms of their convexities
spine resulting in a forward curve in the lumber and identified as right convexities and left
region. The body becomes stiff and painful. convexities.
Causes: It can be caused because of imbalanced Primary causes: The primary causes are
diet, improper environment, improper diseases in the joints of bones, polio, rickets,
development of muscles, obesity and diseases infantile paralysis, cerebral palsy and juvenile
affecting vertebrae and spinal muscles like osteoporosis or other diseases.
spondylitis and osteoporosis. Physical inactivity
and excessive intake of food are also the major Precautionary measures:

causes. • An unhealthy diet and low levels of specific
Precautions: The following are the precautionary minerals can contribute to scoliosis
and remedial measures: progression.
• Good nutrition • Carrying heavy things especially on one side
should be avoided as it adds to natural pull
• By weight control especially at an early age. of gravity and compresses the spine further.
• While carrying a heavy load, the person has • Long distance running on uneven terrain
to lean forward which results in a bad posture. and prolonged running can result spinal
Even if carrying weight one should align her/ compression, may bend or rotate your
his body in straight position. curve and cause greater risk of scoliosis
• Stand straight with the feet and shoulder progression. Thus, running should be limited.
width apart. Remedies:
• Bend your knee and hold your ankle. When • Lie down facing the ground, bend your
you pull your back, tilt your pelvis forward. elbow, and support your body with your toes.
Hold this position for 25–30 seconds. Squeeze your abs in and hold this position for
• Lie down on the floor facing the ceiling and 5 seconds. Repeat technique step 10 times.
put your feet on the floor; tilt your pelvic back • Scoliosis can be cured by breast stroke or
by pushing the lower back into the floor. butterfly technique of swimming.
Lift your torso off the floor to 30° angle by
supporting your neck with your hands. Come • Yoga has been one of the best practices to
back slowly to starting position and repeat cure any ailment and also helps in enhancing
exercises 10 times. overall physical strength. It maintains a
balance for the body in case of scoliosis.
• Lie down your back on the floor facing upward
with the flexion of knees while keeping your • Use a firm quality mattress. Avoid the soft
feet flat on the floor apart from each other. mattresses and use extra pillows for comfort
Squeeze your gluteus and lift up your hip instead.
upward as much as you can. Hold for 20 to • Sitting or standing in one place for prolonged
30 seconds and return to starting position. period stresses the spine. Stretch or take a Physical Education Companion – 12
Repeat this exercise 20 times a day. walk as often as possible. Choose a chair
• Toe touching exercises, sit up and halasana with good support if you sit for extended
should be performed regularly. period.
• For performing head to knee exercises, • For mild scoliosis football is another great
remain seated on the mat with your legs exercise that can strengthen the core muscle.
stretched forward. Slowly, lower your head All positions except goalkeeper are fine.
and try to touch your forehead to your knees. 10. Briefly explain flat foot, its causes and preventive
Hold to count of 10 and repeat it for 10 to 15 and remedial measures.
times. Ans. The appearance of flat foot is natural and
9. Briefly explain scoliosis, its causes and common in infants. Flat foot in children usually
preventive and remedial measures. disappears when they attain adolescence and
Ans. Scoliosis is the abnormal lateral curvature of adulthood. Persisting during the later periods 43
 of childhood becomes a postural deformity. A Precautions and remedies:
child with a flat foot cannot become an efficient • Daily cycling for 20 to 30 minutes and horse
sportsperson. They feel pain mainly in the heel riding would help naturally in making a gap
area and experience difficulty in standing and between the knees.
walking.
• Keep a pillow between the legs while
Causes: It usually develops due to excessive sleeping, walking or sitting daily for 15 to 20
stress on the feet. Weak muscles in feet, minutes.
ankles and lower leg cannot bear body weight.
Conditions related to ageing such as weakness • Knock knees’ special shoes, night braces
of muscles and bones, uncomfortable shoes, and walking calipers may prevent knocking.
foot injuries and carrying heavy loads for longer • Perform the padmasana and gomukhasana
period also cause flat foot. yogic poses daily.
Precautions: • Supplement of vitamins D like cod liver oil
• Wearing comfortable shoes that fully support and minerals like calcium and phosphorus
the arch and help stabilise the heel. should be taken for strengthening the bones.
• Walking bare feet should be avoided. 12. Briefly explain bow legs, its causes and
preventive and remedial measures.
• Losing excess weight can reduce the stress
on feet. Ans. Bow leg is simply a normal variation in leg
appearance. It is a condition of physical deformity
• Infants or toddlers should not be compelled
marked by an outward bowing of the leg, i.e.
to walk at very early stage.
knees are wide apart and ankles are touching.
• Carrying heavy loads should be avoided at There is a distinct space between lower legs
the early stage of development. and knees which is opposite to knock knees.
• High-heeled shoes should be avoided. When standing with feet together, the individual
Remedial measures: legs appear like an archer’s bow. It may be on
either side or both legs curving outward. Bowed
The exercises like walking on the toes, walking legs are most apparent while walking, running
on the lateral border of the foot, making the fist and standing.
with the foot relaxing them and then repeating it
again, skipping on a rope, the vajrasana yogic Causes: Rickets is the main cause of bow legs.
asana and heel walking involves walking on the Children with rickets do not get enough calcium,
heels with the whole body weight on the heels. phosphorus and vitamin D all of which are vital
for healthy growing of bones.
11. Briefly explain knock knee, its causes and
preventive and remedial measures. Precautions and remedies:
Ans. The scientific name of knock knee is genu • Never force babies to walk at a very tender
valgum. The term originates from the Latin age.
word ‘genu’ which means ‘knee’ and ‘valgus’ • Appropriate body weight with respect to ages
which means ‘bent outside’. It is a condition of should be maintained.
postural deformity where the knees knock or
• A balanced diet is essential for the timely
rub together while walking or standing and the
growth and maintenance.
feet and ankles are fat apart than normal. One
Physical Education Companion – 12

having this problem faces problems in walking • Vitamin D should be taken in a recommended
and running. amount.
Causes: • Intake of well balanced diet is crucial for
overall development and functioning of body.
• Lack of vitamin D and minerals like calcium
and phosphorus. • Some special shoes, casts and leg braces
can be used for correcting bow legs in young
• Problems associated with the development
children.
of bones and joints like rickets, osteoporosis
and arthritis also contribute to knock knee. • Bow-legged person should try to walk for
• Other possible factors include obesity, flat some distance on the inner edge of the feet.
foot, an injury or infection affecting the knees • In-toeing position of walking where feet turn
or leg bones and carrying a heavy load at an inward instead of pointing straight should be
44 early age. adopted.
 13. What do you mean by round shoulders? Suggest to floor. Extend the same from the starting
any four physical activities for correcting round position.
shoulders. (CBSE 2015)
(b) Round shoulder:
Ans. This postural abnormality is characterised by a • Place the tips of fingers of both hands on
drooping shoulder which appears round and a shoulders and encircle the elbows in a
slight forward bending of the back. clockwise and anticlockwise direction.
Causes: There are many factors which promote • Hang on the horizontal bar for some time.
development of rounded shoulders:
(c) Flat feet:
• Heredity factors led to rounded shoulders.
• Practise jumping on toes for some time.
• Tight clothing and shoes affect posture.
• Rope skipping exercise.
• High-heeled shoes, tight fitting clothes, wide
belt, etc. change the centre of gravity which (d) Scoliosis:
ultimately leads to poor posture. • Lie down in prone position. Raise right arm
• Poor posture of sitting, standing and upward and left arm at the side. After this
walking, improper furniture, excessive weight position, bring right arm towards the left over
training like bench press, bicep curls and the head, by pressing down with left hand
shoulders press exercises result in rounded and then slide the left hip up.
shoulders. • Stand erect with feet few inches apart. Lift
• Complete lack of exercises which are up the left and hip. Extend the right arm and
concerned with shoulders also affects bend the arm towards the left over head while
the shoulders, leaving them vulnerable to pressing the left side of rib by the left hand.
rounded shoulder. (e) Kyphosis:
Precautions and remedies: • Lie down in a prone position with hands on
• Never slouch while sitting and walking and hips. After that raise your head and chest
always stand flat back position. several inches from the ground and tuck your
chin during this exercise. Hold this position
• Those who have rounded shoulders should
for some time and return to previous position.
not wear tight fitting clothes and avoid high
Repeat this exercise at least 10 times.
heeled shoes.
• Sit in a normal position with a stick held in
• Avoid sitting on faulty furniture which is not
horizontal position over the head and trunk,
comfortable.
hands well stretched. After that lower the stick
• Place the tips of fingers of both hands on and then raise it behind head and shoulders.
shoulders and encircle the elbows in a Repeat this exercise 10 to 12 times.
clockwise and anticlockwise direction.
(f) Knock knee:
• Hang on the horizontal bar for some time.
• Daily cycling for 20 to 30 minutes and horse
• Perform yogic techniques especially riding would help naturally in making a gap
chakrasana and dhanurasana on a regular between the knees.
basis.
• Perform the padmasana and gomukhasana
14. Suggest at least two exercise methods for Physical Education Companion – 12
daily that may counteract the effects of knock
treating (a) lordosis, (b) round shoulder, (c) flat knee.
feet, (d) scoliosis, (e) kyphosis, (f) knock knee,
(g) Bow legs:
and (g) bow legs.
Ans. (a) Lordosis:
• Bow-legged persons should try to walk for
some distance on the inner edge of the feet.
• First lie down in a prone position with
hands under abdomen. Then keep hips and • Do yogic exercises like garudasana and
shoulder down and gently press hands upon ardha matsyendrasana regularly.
abdomen and raise the lower back. 15. Give two examples of Indian sportswomen
• Bend knees forward while allowing hips to facing discrimination due to their gender.
bend back behind. Keeping the back straight Ans. 1. World champion boxer Mary Kom’s father
and knees pointed in the same direction as strongly disapproved of her decision to pursue
feet, lower your body until thighs are parallel boxing. The reason he gave was that it would 45
 disfigure her appearance and ruin her marriage fitness movement, vital information about their
prospects. More recently, in the 2014 Asian health is not communicated effectively to them
Games, Sarita Devi, a boxer, was banned for a and they fail to see the importance of sports for
year by All India Boxing Association when she the welfare of their health.
refused to accept the Bronze medal because of 18. How does incorrect and insufficient education
the unfair and biased decision by the judges. It affect the prospects of women players in India?
was evident that she was the clear winner. But
the Indian Government did not even support her Ans. The reasons behind the low rate of women’s
and she and her husband had to borrow money participation in sports in India is lack of
to lodge a complaint against the decision. education among women as there are many
Olympian performer and world-class athlete P T women who do not receive a proper education
Usha had to share a room with five other women even now, especially the lower class. The
at the National Open Athletic Championship in literacy rate of the male population surpasses
2009, notwithstanding her rank. that of their female counterparts. Therefore, the
latter are in the dark about many subjects. Our
16. Briefly discuss how Indian sportswomen are society is full of theories that are not based on
affected by lack of gender equality and the any solid foundation or scientific reasoning. In
culture of masculinity in the country. fact, these theories arise from prejudice, gender
Ans. In ancient Olympics, women were not allowed bias, superstitions, pointless assumptions of a
even to watch the sports competition. It is a male-dominated society and lack of scientific
matter of regret for all of us to know that sports knowledge. For instance, our society claims that
where gender inequality is strongly evident. sports participation alters the psychological,
It is a fact that this problem is more of socio physical and social traits natural to women and
psychological nature than anything else. It is give rise to complications during pregnancy
really a matter of shame that men and women and child delivery. It even asserts that women
are considered so differently especially in compromise their femininity and suffer from
the field of sports. It is also observed that health problems, like: bone weakening,
women are not provided equal opportunities in abnormal psychological changes, etc. due
comparison to their male counterparts. It is a to sports participation. These statements are
reality that men still considered the better. The absurd and far from the truth. Due to lack of
social environment not only makes it easier for proper education and knowledge, women also
men to participate in sports but also makes it entertain the same opinions which is why there
harder for women to do so. All these differences are few sportswomen in India.
can be visiualised in schools, colleges and any 19. Suggest any four ways through which women
other places also. But now the time has started participation in sports across age group can be
to change and we expect the bright future for enhanced. (CBSE 2015)
sportswomen.
Ans. The four ways through which women
Boxing gold medallist Rishu Mittal works as participation in spouts across age group can be
a domestic helper to continue her career due enhanced under:
to lack of government funding. Sita Sahu,
two times bronze medallist at Athens Special • Family environment: The support of one’s
Olympics, sells gol appas along with her mother family is important for pursuing a desired
career, especially in a country like India. If
Physical Education Companion – 12

and has discontinued her profession. Nisha

Rani, a Bronze medallist, had to sell her archery girls are motivated to discover and perfect
equipment for her family’s subsistence. their talent and skills, they can excel in sports.

17. What are the consequences of not having a • Culture: The social climate of the society we
fitness and wellness movement for women? live in is a big factor in cultivating a prosperous
sports culture for girls and women. If the
Ans. Due to lack of movements to create awareness women are not confined in traditional roles,
about fitness and wellness the majority of they will be able to utilise their potential.
women in India have a poor knowledge about
their own health and the role of sports in • Confidence: It is the first and foremost thing
maintaining it. Many of them pay little attention that we should develop the confidence among
to their overall fitness. This lack of concern women folk. The women athlete can be more
arises from ignorance about the necessity competitive and can do better in sports.
46 of preservation of health. In the absence of a • School: Schools have a big role in instilling
 a progressive and confident spark in their anxiety, depression and other addictive or self-
students. When school will help the girl destructive behaviours. It can be either Anorexia
students in realising their potential, then Nervosa or Bulimia Nervosa.
there will be an increase in the participation (a) Anorexia nervosa is an eating disorder in
of women in sports. which the patients have an obsessive fear
How does intensive exercise impact menarche?
20. of gaining weight.
Ans. It has been found that intensive exercise and (b) Bulimia nervosa is an eating disorder
sports activities can cause abnormalities, like in which the patient consumes a large
delayed menarche and amenorrhoea. Such quantity of food within a short period and
activities create physiological stress which subsequently ejects it from the body through
affects the reproductive process and disrupts vomiting, or with the help of laxatives or
the normal patterns. It is true that menstrual diuretics.
abnormalities or other health issues are frequent 24. Write briefly about menstrual dysfunctions and
among women who are involved in intensive their effect on sports participation of female
exercises and sports activities. athletes. (CBSE 2018)
21. Briefly describe female athletes triad. Ans. Menstrual Dysfunction
Ans. It is a serious disorder of three interrelated
The average menstrual cycle consists of 21–35

medical conditions; energy deficiency days and menstrual bleeding or periods occur
with or without eating disorders; menstrual during the first 2–7 days of the cycle. Each
disturbances; and reduced bone mineral density cycle ends on the first day of the next menstrual
which is likely to cause osteoporosis. The triad bleeding. Any abnormality or irregularity in this
usually affects teenage girls who consume process is termed as menstrual dysfunction.
less calories and exercise excessively. They It is reported that about 9 – 30% of women
may develop eating disorders and become suffer from menstrual dysfunction of one form
obsessed with exercise to achieve low body or the other. Some common types of menstrual
weight and enhance and performance in sports. dysfunction are listed below:
Therefore, they are at greater risk of suffering
from this syndrome. Energy deficiency leads Amenorrhoea

to menstrual disturbances like amenorrhoea A case of delayed menarche or a case of
which is associated with low oestrogen levels. absence of menstrual period for 6 months or
Low oestrogen levels contribute to a decrease more after the last period is called amenorrhoea.
in bone density and lack of calcium and vitamin Sometimes, it may be absent for years.
D in the body. This is one of the main causes
Dysmenorrhoea
of osteoporosis. A woman is likely to have the
other two conditions if she is suffering from one A menstrual period accompanied by sharp pain
condition of the triad. or cramps in the lower abdomen and pelvic area
is called dysmenorrhoea or painful menstruation.
22. How can women participation in sports and
During menstruation, the muscles of the uterus
games be encouraged in India? Explain.
contract due to release of molecular compounds
(CBSE 2017)
called prostaglandins and other inflammatory
Ans. Women in India can be encouraged to participate mediators.
in sports as under: Physical Education Companion – 12
Premenstrual Syndrome

(i) Do not treat them as low profile.
Experiencing symptoms like, pain in the back
(ii) Encourage them at their primary level. legs or abdomen, acne, irritability, mood swings,
(iii) Provide good facilities and infrastructure. water retention, tender breasts, headaches,
constipation, depression or emotional stress,
23. Briefly explain eating disorders and classify
etc. before the onset of menstrual periods is
them.
called premenstrual syndrome. A female may
Ans. Eating disorders are a range of psychological have one or more symptoms a few days before
disorders in which a person’s eating behaviour her periods.
is abnormal. It may include inadequate or
Menorrhagia or Heavy Periods

excessive food intake which can ultimately
harm an individual’s well-being. It is commonly Normally the menstrual flow is heavy at first and
exhibited along with conditions such as then gradually decreases. But increased and 47
 heavy flow at regular intervals or a loss of more 26. Explain briefly about eating disorder bulimia.
than 80 mL of blood during each menstrual (CBSE 2019)
bleeding indicates menorrhagia or heavy OR
periods. Comment on the outlook of Indian society
towards the participation of women in sports.
Irregular Periods

(CBSE 2019)
Mostly, menstrual cycles form a regular pattern Ans. Bulimia nervosa or simply bulimia, is an eating
of every 21–35 days after 1–3 years from the disorder in which the patient consumes a
first bleeding or menarche. For some females, large quantity of food within a short period and
periods might skip altogether for months or subsequently ejects it from the body through
come earlier than expected. vomiting, or with the help of laxatives or diuretics.
Prolonged Periods
The term ‘bulimia’ means ‘the ravenous hunger
of an fox’, a reference to the voracious appetite
On an average, the menstrual bleeding or of the patient. When a person suffers from
periods lasts about 2–7 days. Prolonged bulimia, she/he is under the grip of a hunger
periods are longer than this duration and occur that that is induced by psychological reasons,
at unpredictable intervals. physiological ones.
Delay in Menarche
OR
The average age of menarche in a female ranges The following aspects show the outlook of
from 12–14 years. If it is later than 14 years Indian society towards the participation of
and above, it is a case of delayed menarche, women in sports :
which is also termed as primary amenorrhoea. Gender Role Orientation

At times, it may be as late as in 18 years of age
or more. Many people claimed that women should not
indulge in athletics because it will compromise
25. Explain the meaning of anorexia nervosa and their gender identity. But nowadays, not only
cite its types. women’s participation in sports has increased,
Ans. It is an eating disorder in which the patients
but also there is a rise in their participation in
have an obsessive fear of gaining weight. They many kinds of sports which were open only to
have an unrealistic fear of gaining weight and men in the past, such as, boxing, wrestling,
they also have an unrealistic perception of body weightlifting, bodybuilding, kabaddi, etc.
image and view themselves as overweight even Competitiveness

when they are clearly underweight. It usually Comparison shows that men are more
begins during the teens and is more common in competitive than women. Generally, women
women than men. focus more on their goals rather than outdoing
It may become a lifelong disease without
each other. They show brilliant artistic skills in
intervention at the initial stage. This disorder can aesthetic sports like gymnastics, figure skating,
have damaging health consequences such as etc.
heart problems, brain damage, multiple organ Confidence

failure, osteoporosis and infertility. It should,
Confidence means self-reliance and a belief
however, be noted that anorexia nervosa does
Physical Education Companion – 12

in one’s abilities, female athletes are usually

not necessarily mean loss of appetite. The
less confident due to lack of support, society’s
patient can retain their appetite and suppress it
views towards them, physical limitations, etc.
systematically. It is of two types:
But women who take part in sports are found to
• Restricting type: In this form, consumption have more confidence when we compare them
of food is severely restricted in various ways with other women.
like maintaining a calorie count that is too Self-image or Body Image

low for the body’s requirement. The patient
reduces her/his weight effectively through Women tend to be more conscious about their
obsessive rules like drastic exercising. self-image than men. They are constantly
concerned about becoming overweight, getting
• Purging / Binge eating type: In this type, the the perfect figure and skin, maintaining physical
restriction of food intake is accompanied by beauty, etc. In their efforts to achieve these,
48 binge-eating and purging phases. they often develop a negative self-image.
 Depression
Ans. It can be managed as under:
It is observed that women are more susceptible For proper management and treatment the
to depression than men. In this scenario, sports services of a dietician, doctor as well as
play a vital role. Sports participation not only counselling is required. However, the following
improves physical fitness, but it also helps to points need to be kept in mind:
achieve psychological well-being. It is a proven • It is paramount to accept the reality of the
fact that engaging in sports activities aids to situation. The patient must realize their
cope with depression in men as well as women. own condition and accept that they have to
27. Explain the meaning of bulimia nervosa and cite recover. The physical aspect of the treatment
its types. can only start after this acceptance.
Ans. Bulimia nervosa or simply bulimia, is an eating • The main goal is to regain the appropriate
disorder in which the patient consumes a weight as per the individual’s height and
large quantity of food within a short period and age. This can be achieved with the help of a
subsequently ejects it from the body through psychologist and a fitness expert.
vomiting, or with the help of laxatives or diuretics. • In some cases, individual psychotherapy is
It has two types like: needed in some cases. Antidepressants are
• Purging Bulimia: In this type of bulimia, the often required to aid the process of recovery.
patient undergoes self-induced vomiting or 30. Discuss causes and symptoms of bulimia
abuses diuretics, laxatives or enemas. The nervosa.
aim is to remove food from the body before it Ans. The causes and symptoms of bulimia are as
gets digested and deposited. under:
• Non-purging Bulimia: In this type of bulimia, Causes:

the individual uses methods like fasting, strict
dieting or excessive exercising to get rid of The factors that cause or contribute to bulimia
the calories and to prevent weight gain. are:

28. Discuss the causes and symptoms of anorexia

• Genetics
nervosa. • Psychological Factors
Ans. SYMPTOMS OF ANOREXIA NERVOSA: • Performance Pressure in Sports
• Physical symptoms: Massive weight loss; • Social Factors
abnormal blood counts; fatigue; insomnia; Symptoms:
bluish discolouration of the fingers;
• The affected individuals visit the bathroom
constipation; dry or yellowish skin; irregular
after every meal to immediately vomit and
heartbeat; low blood pressure; dehydration;
purge themselves.
osteoporosis; swelling of arms or legs;
absence of menstruation; thinning of hair • Eat until they begin to experience abdominal
on the head; becoming brittle and falling out pain and discomfort.
easily; soft, downy hair covering the body are • They undergo extreme exercise routines to
the symptoms of anorexia nervosa. control their weight.
CAUSES OF ANOREXIA:
• The individual abuses laxatives, diuretics or Physical Education Companion – 12
Psychological factors: Patients tend to be
enemas after eating a meal, when there is no
perfectionists and lean towards anxiety and medical reason to do so.
depression. • The individual’s enamel of the teeth is
damaged due to overexposure to acid in the
Social factors: The pressure to conform to this

vomit.
standard comes from the media more vulnerable
to develop anorexia than others. • The individual’s eyes have visible broken
blood vessels.
Biological factors: Sometimes, biological

factors might trigger anorexia nervosa. Genetic • The salivary gland of the individual is swollen.
inheritance for example, might make some • The individual is overcautious about her/his
people vulnerable to developing anorexia than body image.
others.
• The physiological impacts of bulimia also
29. How can anorexia nervosa be managed? include peptic ulcers, hemorrhoids, blood in 49
 vomit, scarred hands, faintness, dry skin, low like an adult by the age of four years.
sex drive, impotency and complications in (c) Middle childhood is characterised by the
childbirth. child’s ability to focus on the development
31. How can bulimia nervosa be managed? of hand eye coordination and balance. They
Ans. Bulimia combines medication and also like to compete with their peers during
psychological measures. It involves the expert this period.
recommendation of physicians, dieticians and (d) By late childhood, all individuals have the
psychiatrists. Its recover usually takes a long fundamental aspects of motor development.
time, it may run into months or years depending Puberty sets in for both male and female
on the seriousness of the condition. It can be children. (For detail description refer to
managed by giving psychological treatments, pages 80–81)
by providing healthy weight and proper nutrition 2. What are the types of motor development?
and going for exercises correctly. Describe any six factors affecting motor
32. What are the causes of oestoporosis? development in children. (CBSE 2016, 2018)
(CBSE 2019) Ans. Types of Motor Development:
Ans. Osteoporosis can be caused due to: • Gross motor development – large muscles of
• Calcium Deficiency: Calcium is a key the body- sitting, standing, walking, running,
component is building the density and jumping
strength of bones. The recommended daily • Fine motor development – associated with
requirement of calcium is 1000–1500 mg. small muscles–catching, holding, throwing,
Insufficient calcium in the body can have aerobic exercises, etc.
lifelong consequences for bones. Insufficient
amount of calcium in the body causes other The factors affecting motor development:
organs such as heart, muscles, nerves, etc. to • Biological factors
use up the calcium stored in the bones. This • Environmental factors
results in depletion of calcium in the bones,
decreasing their density and hardness, • Nutrition
therefore, causing osteoporosis. • Physical activities
• Amenorrhoea: Our bones are constantly • Opportunities
braking down and rebuilding again to maintain • Sensory impairments
their structure and strength. Oestrogen is
essential to keep a balance between the • Postural deformities
two and helps absorption of calcium. Since • Obesity
women suffering from amenorrhoea have (Refer pages 82 and 83 of the textbook for the
decreased oestrogen level in the body, it also detailed description for these factors.)
disrupts the remodelling process in bones.
Formation of abnormal bone structure and 3. Explain any five postural deformities. (CBSE 2012)
loss of calcium deposit takes place. Bones Ans. Some of the commonly known postural
become weak, porous and prone to fractures. deformities are:
Therefore, amenorrhoea can also cause (i) Spinal curvature
Physical Education Companion – 12

osteoporosis.
(ii) Flat foot
D. Short Answer Type-II Questions 5 marks (iii) Knock knees
1. What are the different motor development (iv) Bow legs
stages in children? Discuss in detail.
(v) Round shoulder
Ans. Different stages of motor development in
children: (For detailed description refer to pages 83 to 88
of the book)
(a) Infanthood is marked by rapid growth and
4. Explain the causes and corrective measures for
development of muscles. The child achieves
motor control of the head first, then the arms knock knee and scoliosis. (CBSE 2019)

and legs. Ans. Causes of Knock Knee:

(b) During early childhood the child starts • Lack of vitamin D and minerals like calcium
50 climbing and crawling and manages to walk and phosphorus.
 • Problems associated with the development mattresses and use extra pillows for comfort
of bones and joints like rickets, osteoporosis instead.
and arthritis also contribute to knock knee. • Sitting or standing in one place for prolonged
• Other possible factors include obesity, flat period stresses the spine. Stretch or take a
foot, an injury or infection affecting the knees walk as often as possible. Choose a chair
or leg bones and carrying a heavy load at an with good support if you sit for extended
early age. period.
Corrective measures
• For mild scoliosis football is another great
• Daily cycling for 20 to 30 minutes and horse exercise that can strengthen the core muscle.
riding would help naturally in making a gap All positions except goalkeeper are fine.
between the knees. 5. What are some ways in which postural
• Keep a pillow between the legs while deformities can be rectified?
sleeping, walking or sitting daily for 15 to 20 Ans. The ways in which postural deformities can be
minutes. rectified are as under:
• Knock knees’ special shoes, night braces • We have two types of postural deformities
and walking calipers may prevent knocking. like functional and structural. In functional
• Perform the padmasana and gomukhasana deformities only the soft tissues are affected
yogic poses daily. and can be corrected by various types
of physical activities. On the other hand,
• Supplement of vitamins D like cod liver oil structural deformities affect the bony structure
and minerals like calcium and phosphorus of body. In this case physical activities are
should be taken for strengthening the bones. not quite helpful but with the help of surgery
Causes of Scoliosis
desired improvement and correction can be
• The primary causes are diseases in the joints done.
of bones, polio, rickets, infantile paralysis, • In functional deformities, physical activities are
cerebral palsy and juvenile osteoporosis or very effective especially for those elementary
other diseases. school years. Most of the deformities can be
• An unhealthy diet and low levels of specific corrected at this tender age.
minerals can contribute to scoliosis • Corrective exercises and physical activity
progression. should be encouraged and conducted during
• Carrying heavy things especially on one side the physical and health education period.
should be avoided as it adds to natural pull There are numerous physical activities or
of gravity and compresses the spine further. exercises which would be helpful in correcting
postural deformities.
• Long distance running on uneven terrain
and prolonged running can result spinal 6. Discuss in detail why few women in India
compression, may bend or rotate your participate in sports.
curve and cause greater risk of scoliosis Ans. Society differentiates between men and women
progression. Thus, running should be limited. on the basis of a set of characteristic traits
Corrective measures
natural to their gender. These differences are
physical and psychological. For example, men Physical Education Companion – 12
• Lie down facing the ground, bend your tend to be muscular, competitive, self-reliant,
elbow, and support your body with your toes. aggressive and imposing in nature while
Squeeze your abs in and hold this position for women are mostly emotionally and physically
5 seconds. Repeat this technique and steps sensitive, gentle, dependent, cooperative and
10 times. sympathetic. With all such conditions the issue
• Scoliosis can be cured by breast stroke or of gender discrimination arises.
butterfly technique of swimming. Psychological aspects:

• Yoga has been one of the best practices to Woman have as much right as men to take
cure any ailment and also helps in enhancing up any profession they like, including sports.
overall physical strength. It maintains a Women are now coming out of their domestic
balance for the body in case of scoliosis. circles and making their presence felt in sports.
• Use a firm quality mattress. Avoid the soft Due to this, consideration of psychological 51
 aspects of women athletes is increasingly termed as menstrual dysfunction. Its types can
finding relevance in recent times. Therefore, be:
the various psychological aspects of women • Amenorrhoea: A case of delayed menarche
athletes can be viewed under the following: or a case of absence of menstrual period
• Gender role orientation. for 6 months or more after the last period is
called amenorrhoea. Sometimes, it may be
• Competitiveness.
absent for years.
• Confidence
• Dysmenorrhoea: A menstrual period
• Self-image or body image accompanied by sharp pain or cramps in
• Depression and the lower abdomen and pelvic area is called
dysmenorrhoea or painful menstruation.
• Aggression.
• Premenstrual syndrome: Experiencing
Sociological aspects of female athletes:
symptoms like, pain in the back legs or
• Family environment: The support of one’s abdomen, acne, irritability, mood swings,
family is important for pursuing a desired water retention, tender breasts, headaches,
career, especially in a country like India, constipation, depression or emotional stress,
where family culture and values are largely etc. before the onset of menstrual periods is
respected. They also have a large number of called premenstrual syndrome.
role models they can look up to. The case • Menorrhagia or heavy periods: Normally
is slightly different for female players and the menstrual flow is heavy at first and then
aspirants, since the pressure to settle down, gradually decreases. But increased and
marriage and have children is one they face heavy flow at regular intervals or a loss
with more seriousness. On the contrary, the of more than 80 mL of blood during each
rising number of female sports stars should menstrual bleeding indicates menorrhagia or
be testament to the fact that there are parents heavy periods.
and families who want their daughters to
achieve their dreams, unconventional though • Irregular periods: Mostly, menstrual cycles
the dreams may be. form a regular pattern of every 21–35 days
after 1–3 years from the first bleeding or
• School environment: School is the second menarche. For some females, periods might
home of children, a place where mentality skip altogether for months or come earlier
and attitude are changed. Here the teachers than expected.
and the classmates leave an impact on the
child’s mind. Apart from the emotional and • Prolonged periods: On an average, the
psychological perspectives, even technical menstrual bleeding or periods lasts about 2–7
considerations like availability of proper days. Prolonged periods are longer than this
facilities such as separate changing rooms duration and occur at unpredictable intervals.
and showers for girls, ample equipment • Delay in menarche: The average age of
and gear, female coaches, etc. are also menarche in a female ranges from 12–14
necessary in increasing the participation of years. If it is later than 14 years and above, it
female students in sports activities. is a case of delayed menarche, which is also
termed as primary amenorrhoea.
Physical Education Companion – 12

• Culture: The social climate of the society we

live in is a big factor in cultivating a prosperous 8. Describe the relationship between menstruation,
sports culture for girls and women. It is women’s health and sports participation.
important and urgent to change old concepts Ans. Relationship between menstruation, women’s
and adjust our collective mind set for the health and sports participation can be discussed
betterment of female sports enthusiasts. as under:
7. Discuss menstrual dysfunction and its types. • It is commonly believed that taking part
Ans. Menstural dysfunction: The average in exercises and sports activities during
menstrual cycle consists of 21–35 days and menstruation causes serious damage to
menstrual bleeding or periods occur during the health and effects women’s sports
first 2–7 days of the circle. Each cycle ends on performance. There have been a number of
the first day of the next menstrual bleeding. discussions on the subject and, therefore, we
52 Any abnormality or irregularity in this process is cannot overlook this reproductive process
 during training, planning, schedules and without eating disorders; menstrual disturbances;
preparing for competitions, etc. But we cannot and reduced bone mineral density which is likely
take it as final. It is simply a normal cycle to cause osteoporosis.
every healthy woman experiences during The triad usually affects teenage girls who

her reproductive years. A woman has two consume less calories and exercise excessively.
menstrual cycles each of different schedules They may develop eating disorders and become
and it is during the second phase, i.e. luteal obsessed with exercise in their efforts to maintain
phase the oestrogen rises and causes their physique. Female athletes often restrict
changes in body temperature, metabolism calorie intake and perform intensive training and
and recovery time. During the bleeding exercise to achieve low body weight to enhance
period, there is a slight drop in a woman’s sports performance. Therefore, they are at
weight but it has been found that women greater risk of suffering from this syndrome.
perform even better during their periods.
Energy deficiency leads to menstrual
• The fact is effects of menstruation have disturbances like amenorrhoea which is
different mechanism in different women and associated with low oestrogen levels. Low
women do not always respond to it in similar oestrogen levels contribute to a decrease
cases in most cases. Performance can be in bone density and lack of calcium and
poor but better at any time. vitamin D in the body. This is one of the main
• Lastly, exercises and sports activities are causes of osteoporosis. A female is likely to have
essential for every individual to lead a healthy the other two conditions if she is suffering from
life and the overall well-being. one condition of the triad. In this endeavour, the
9. What are the symptoms of bulimia nervosa? help of coaches, trainers, physicians and fitness
experts is crucial.
Ans. The following symptoms may be indication of
bulimia: 11. Discuss eating disorders, their causes,
symptoms and management.
• The affected individuals visit the bathroom
after every meal to immediately vomit and Ans. Eating disorders are a range of psychological
purge themselves. disorders in which a person’s eating behaviour
is abnormal. Eating disorders may include
• They become dehydrated due to repeated inadequate or excessive food intake which can
vomiting. Another side effect is inflammation ultimately harm an individual’s well-being. It is
of the food pipe. commonly exhibited along with conditions such
• The individual eat until they begin to as anxiety, depression and other addictive or
experience abdomen pain and discomfort. self-destructive behaviours. Patients of eating
• They undergo extreme exercise routines to disorders are often obsessed with food, body
control their weight. image and weight. Eating disorders are serious
emotional and physical problems that can have
• The individual abuses laxatives, diuretics or life-threatening consequences, it is dangerous
enemas after eating a meal when there is no to view them as a lifestyle choice. Any one can
medical reason to do so. fall prey to it at any stage. It severely undermines
• The individual’s enamel of the teeth is growth and development inflicting side effects
damaged due to overexposure to acid in the like malnutrition and electrolyte imbalance. Physical Education Companion – 12
vomit. Major eating disorders include anorexia nervosa
• The salivary gland of the individual is swollen. and bulimia nervosa.
• The individual is overcautious about her/his Anorexia nervosa: Anorexia nervosa is an

body image. eating disorder in which the patients have an
obsessive fear of gaining weight.
• The physiological impacts of bulimia also
include peptic ulcers, hemorrhoids, blood in Causes of anorexia nervosa
vomit, scarred hands, faintness, dry skin, low • Psychological factors
sex drive, impotency and complications in
• Social factors
child birth.
• Biological factors
10. Discuss female athletes triad in detail. (CBSE 2016)
Symptoms:

Ans. It is a serious disorder of three interrelated
medical conditions: energy deficiency with or • Physical symptoms 53
 • Emotional symptoms • They become dehydrated due to repeated
vomiting. Another side effect is inflammation
Management of anorexia:

of the food pipe.
• It is paramount to accept the reality of the
• The individuals eat until they begin to
situation. The patients must realise their
experience abdominal pain and discomfort.
own condition and accept that they have to
recover. The physical aspects of the treatment • They undergo extreme exercise routines to
can only start after this acceptance. control their weight.

• The main goal is to regain the appropriate Treatment of bulimia

weight as per the individual’s height and • Psychological treatment
age. This can be achieved with the help of a • Healthy weight and proper nutrition
psychologist and a fitness expert.
• Exercise correctly
Bulimia nervosa:

E. Value-Based Question
Bulimia nervosa, or simply bulimia, is an
eating disorder in which the patient consumes Recently Sarita Devi refused to accept the bronze
a large quantity of food within a short period medal during the ceremony. The international body
and subsequently ejects it from the body (AIBA) which regulates boxing has taken a stringent
through vomiting, or with the help of laxatives action against Sarita Devi and the coaches.
or diuretics. Answer the following questions based on the
Causes of bulimia:
above passage:
1. Do you agree with the decision of Sarita Devi?
The factors that cause or contribute to bulimia
Justify your answer.
are:
2. What values do you think Sarita Devi has not
• Genetics
shown by her behaviour during the medal
• Psychological factors distribution ceremony? (CBSE 2015)

• Performance pressure in sports Ans.

• Social factors 1. Yes, I do agree with the decision of Sarita Devi

for not accepting the Bronze medal because of
Symptoms:
the unfair and biased decision by the judges.
• The affected individuals visit the bathroom 2. Sarita Devi has not shown the values of
after every meal to immediately vomit and sportsmanship by refusing to accept her Bronze
purge themselves. medal.
Physical Education Companion – 12

54
 Chapter 6 3. In arm curl test, the total number of arm curls
performed in 10 seconds of duration is called a
Test And Measurements In Sports
score.
P. 120–122 Ans. False
4. Medicine Ball Put Test is used to measure the
A. Objective Type/Multiple-Choice Questions upper body strength.
(1 mark)
Ans. True
I. Give one word answers. 5. For computing the fitness index, the pulse
1. In Barrow Three Item Test for motor ability, count between 2–2.5 minutes after exercise is
which test is used to measure the power of required.
legs? Ans. False
Ans. Standing Broad Jump
IV. Multiple-Choice Questions
2. In which year, the Rockport One Mile Test was
1. What aspect of motor ability is the Zigzag Run in
developed ?
the Barrow Three Item Test supposed to test?
Ans. 1987
(a) Power (b) Agility
3. Name the equipment required for performing
(c) Strength (d) Endurance
the Back Scratch Test for upper body strength.
Ans. (b) Agility
Ans. A ruler
2. Which of these is a disadvantage of the Harvard
4. Which test is used to measure the hamstring
Step Test?
flexibility in senior citizens?
(a) It does not measure cardiovascular
Ans. Chair Sit and Reach Test
endurance.
5. In which year, the Fullerton Functional Fitness
(b) It is expensive to execute.
Test was invented?
(c) It is designed only for men.
Ans. 2001
(d) It does not account for height and weight
II. Fill in the banks. differences.
1. A person’s ability to deliver to the Ans. (d) It does not account for height and weight
working muscles can be affected by different differences.
physiological parameters. 3. Which of these is not one of the variables used
Ans. Oxygen in calculating VO2 max according to the formula
2. pound weight for women is required for the Rockport Fitness Walking Test?
to perform the arm curl test. (a) Height (b) Weight
Ans. Five (c) Age (d) Gender
3. test is used to measure the agility of Ans. (a) Height
an individual. 4. Which of the six tests designed by Rikli and
Ans. Zigzag Run Jones for senior citizens is meant to test speed
and balance while moving? Physical Education Companion – 12
4. The Chair Stand Test is used to measure the
strength of in senior citizens. (a) Arm curl test
Ans. Legs (b) Chair sit and reach test
(c) Eight foot up and go test
III. State True or False
(d) Back scratch test
1. In calculation of maximum value of oxygen (VO2
max), heart rate is monitored in beats/seconds. Ans. (c) Eight foot up and go test

Ans. False 5. In the Rockport Fitness Walking Test, what is

the total distance that an individual has to cover?
2. For performing the six minute walk test for
aerobic fitness, a measuring tape and a (a) 1 km (b) 1 mile
stopwatch is required. (c) 100 m (d) 1 yard
Ans. True Ans. (b) 1 mile 55
 6. What component of senior citizens’ fitness is a Rockport fitness walking test to measure
tested by the Six Minute Walk Test? cardiovascular fitness.
(a) Lower body strength 7. What do you mean by motor fitness?
(b) Upper body strength Ans. Motor fitness is a term that describes an athlete’s
(c) Balance ability to perform effectively during sports or
other physical activity. An athlete’s motor fitness
(d) Endurance
is a combination of five different components
Ans. (d) Endurance each of which is essential for high levels of
performance. It refers to how an athlete can
B. Very Short Answer Type Questions perform at her / his sport and involves a mixture
1. What is the purpose of push ups (boys) in the of the five components like agility, coordination,
motor fitness test? balance, power and reaction time.
Ans. To measure the muscular strength of arms, 8. Which test is used for strength measurement?
upper body and the core. (CBSE SP 2016)

2. What is the purpose of modified push ups (girls) Ans. The test used for measuring strength is known
in the motor fitness test? as – “Kraus Weber test”.
Ans. To measure the muscular strength of arms, 9. List the various tests included in Motor Fitness
upper body and the core. Test.
3. Write the formula for computation of the fitness Ans. The list of various tests in AAPHERD are:
index. (CBSE 2019)
• Pull-ups for boys/Flexed arm hang for girls.
Ans.
• Flexed leg sit ups
Duration of exercise in seconds × 100 • Shuttle run
5.5 × pulse count betwween 1-1.5 minutes after exercise
• Standing long jump
4. Calculate the Physical Fitness Index using short
formula for a 12 year old boy having completed • 50-yard dash
Harvard Step Test for a duration of 3 minutes • 600-yard run/walk
and a pulse of 54 beats for 1 to 1.5 minute.
10. Explain the procedure for Eight Foot Up and Go
(CBSE SP 2015, CBSE 2015)
Test. (CBSE 2016)
Ans. Calculating the physical fitness index using
Ans. Procedure for Eight Foot Up and Go Test:
short formula for a 12 year old boy having
The chair is kept next to a wall and the matter
completed Harvard Step Test for a duration
8 feet in front of the chair. The participant starts
of 3 minutes and a pulse of 54 beats for 1 to
by sitting, hands resting on the knees and feet
1.5 minutes.
flat on the floor. When the command ‘Go’ is
Physical Fitness Index =
given the stopwatch starts and the participant
Duration of exercise in seconds × 100 gets up and runs/walks towards the cone
goes around and then returns to the chair to sit
2 × Sum of three pulsee counts in recovery
down. The time taken to complete this cycle is
= 180 × 100/2 × 54 = 166.6 recorded. Two trials are used so as to determine
Physical Education Companion – 12

5. Which test will you suggest to measure general the best score.
motor ability? (CBSE 2019) 11. Name the three items included in the Barrow
Ans. Dr. Harold M. Barrow developed several tests Test and their respective targets.
in 1953 to evaluate the motor abilities of his Ans. Dr. Harold M Borrow developed a test to evaluate
students. One of the batteries of tests consisted the motor abilities of his students consisting of
of three items: standing broad jump, zigzag run three items: Standing Broad Jump, Zigzag Run,
and medicine ball put to measure power, agility and Medicine Ball Put to measure power, agility
and strength respectively. and strength respectively.
6. What test would you suggest for a senior 12. What is the purpose of the Harvard Step test?
secondary student to measure cardiovascular (CBSE SP 2016)
fitness? (CBSE 2016)
Ans. The purpose of Harvard Step Test is develop
56 Ans. A senior secondary student would be suggested to test cardiovascular endurance. It is a simple
 test that uses a platform about 20 inches tall, a 19. What are the components of Rikli and Jones
stopwatch and a metronome. Test? Explain the purpose and procedure of any
13. What do you mean by Rockport Test?
one test. (CBSE 2016)
Ans. Rikli and Jones test known as Fullerton
Ans. The Rockport Fitness Walking Test or Rockport
functional fitness test is a tool to measure the
One Mile Test was developed by exercise
functional fitness of senior citizens by using six
physiologists and cardiologists, Kline, Porcari,
parameters. It involves common activities like
Hintermeister and others in 1987. It is mainly for
getting up from a chair, walking, lifting, bending
individuals with low fitness level, such as those
and stretching. It is significant to plan safe and
who follow a sedentary lifestyle, to evaluate their
effective physical exercise programmes for
aerobic fitness through assessment of their VO2
senior citizens because individual’s health and
max.
fitness level can be known better with the help
14. Name the tests devised by Rikli and Jones to of this test.
determine fitness of senior citizens.
C. Short Answer Type-I Questions 3 marks
Ans. Rikli and Jones came up with a method to
determine fitness of senior citizens. It is known 1. What is the procedure of modified push ups for
as the Fullerton functional fitness test and it girls?
is an easy, inexpensive method of assessing Ans. The procedure of modified push-ups for
the physical traits that senior citizens need in girls: The push-up begins in a kneeling position,
order to carry out their daily activities. The tests with the hands and knees touching ground. The
devised by Rikli and Jones to determine fitness knees are kept slightly apart; the arms are at
of senior citizens are: shoulder width apart, extended and at a right
• Chair stand test for lower body strength angle to the body. Keeping the back straight
and holding core tight, the student has to lower
• Arm curl test for upper body strength
the body until there is a 90-degree angle at the
• Chair sit and reach test for lower body elbows, then returns to the starting position with
strength the arms extended. The action is repeated until
• Back scratch test for upper body strength exhaustion or until the time limit is reached. In
case of timed tests, the maximum number of
• Eight foot up and go test for agility correct push-ups performed are noted.
• Six minute walk test for aerobic endurance Write the main difference between push ups for
2.
15. Your grandmother feels that she has reduced boys and modified push ups for girls.
her upper flexibility and therefore she wants to Ans. In case of boys push-up begins with the hands
test herself. Which test would you suggest to and toes touching the ground, and the body
her? (CBSE 2015, 2017) and legs in a straight line. But in case of girl the
Ans. The test I would suggest to her is ‘Arm curl test’ push-up begins in a kneeling position, with the
for upper body strength. hands and knees touching ground. The knees
are kept slightly apart; the arms are at shoulder
16. Which test would you suggest for your
width apart, extended and at a right angle to the
grandmother to test lower body flexibility?
body.
(CBSE 2015)
In boy push-ups, the back and knees are kept Physical Education Companion – 12
Ans. I would suggest grandmother for ‘Chair Stand
straight. The student has to lower the body until
Test’ to measure lower body flexibility.
there is a 90-degree angle at the elbows, then
17. Which motor quality does a senior citizen lack returns to the starting position with the arms
who finds difficulty in tying the shoe laces while extended.
sitting on the chair? (CBSE SP 2015)
In girl push-ups, the back is kept straight and
Ans. The senior citizen who finds difficulty in tying the core tight. The student has to lower the body
shoe laces lacks the lower body flexibility. until there is a 90-degree angle at the elbows,
18. Which test would you suggest to measure upper
then returns to the starting position with the
body strength for aged population? (CBSE 2016)
arms extended.
3. Write on at least three tests included in Motor
Ans. I would suggest to measure upper strength for
Fitness Test.
aged population test named ‘Arm curl test for
upper body strength’. Ans. The three tests included in AAPHERD are: 57
 • Pull-ups for boys: (i) the student fails to keep her/his fingers

locked behind the neck
Purpose: To measure arms and shoulder

strength. (ii) the student fails to bring both elbows forward

while starting to sit up without pushing off
Procedure: This test is administered on a

the floor with an elbow
horizontal bar, which is adjusted according to
the height of the student performing this test. (iii) the student fails to return to starting position

The student holds the bar with his palm facing with her/his elbows on the surface before
away from him and raises his body so that the sitting up again.
chin reaches above the level of the bar. This 4. How are the following tests carried out?
test measures the total number of repetitions
without taking rest by noting the number of pull (a) Standing Broad Jump
ups done. One score is awarded for every pull- (b) Zigzag Run
up. (c) Medicine Ball Put (CBSE 2019)
Rules: The student should not swing his body.
Ans. (a) Standing broad jump: In the original test,
In case this happens, the guide should extend the starting line was marked by a piece of
his arms across the front of the student’s thighs. masking tape. Another piece of masking
• Flexed arm hang for girls tape was placed perpendicular to it and was
marked off in feet and inches. Each student
Purpose: To measure arms and shoulders

was allowed to have one practice jump and
strength.
then undergo three trials. The distance
Procedure: The height of the horizontal bar is
of the best trial was recorded and scores
adjusted approximately equal to the standing assigned. Measurements were taken from
height of the student. The student lifts her body the toe of take-off line to the back of the
with the assistance of the testing personnel or heel. If the students touched the starting line
two girls partners until her chin is positioned on their take-off they were disqualified.
above the level of the bar. She is required to
(b) Zigzag run: In the original test a 16 by 10

hold the bar in the same position for as long as
feet rectangular course was set-up. Bowling
she can and the elapsed time noted in seconds
pins were placed in the centre and at each
is taken as the score.
corner. The course had to be run in the form
Rules: The stopwatch used for recording
of the figure 8 three times. The amount of
the elapsed time should stop in the following time the student took to complete the full
conditions: cycle was recorded to the nearest tenth of a
(i) the students chin touches the bar
second. This test measures an individual’s
ability to rapidly change direction and
(ii) her head tilts backwards to keep her chin
manoeuvre, as well as to accelerate and
above the bar decelerate with control.
(iii) her chin falls below the level of the bar.
(c) Medical ball put: In Barrow’s original

• Flexed legs sit-ups design, the course was 70 feet long and
each half-foot interval was marked. Two
Purpose: To measure abdominal strength and

lines starting line and finishing line – were
Physical Education Companion – 12

endurance.
marked perpendicular to the throwing area
Procedure: The student is asked to lie on her/
with a distance of 15 feet between them.
his back and keep the knees bent at an angle
This was done to allow the student to run
of 90 degrees. Next the student puts her/his
for the distance of 15 feet before throwing
hand behind the neck with interlocked fingers.
the ball at the finishing line. Stepping over
The feet of the student are held by a partner
the finishing line meant disqualification. In
and the student perform sit-ups, i.e. she/he curls
this case too, the students were allowed one
up until the elbows touch the knees. The score
practice put and three trials. The distance of
is counted as the maximum number of sit-ups
the best trial was measured to the nearest
done in 1 minute.
half-foot and scores assigned. The ball
Rules: The student should not be allowed to
used for this test weighed 2.7 kg. The test
rest between sit-ups. Sit-ups will also not be showed the upper body strength of the
58 counted in the following conditions: student. The same procedure is used for a
 medicine ball put even now. For boys, a 3 kg Scoring: The total number of completed chair

ball may be used and for girls, a 1 kg ball is stands during 30 seconds is called score. The
recommended. recommended ranges for this test is based on
5. Explain in brief ‘The Harvard Step Test.’ different age groups.
(CBSE 2015) ARM CURL TEST:
Ans. In the Harvard step test, the participant is asked Purpose: The main purpose of this test is to

to step-up on the platform and down again at assess the strength of the upper. The upper
a rate of 30 steps per minute for 5 minutes body helps in performing various activities like
continuously or until she/he gets exhausted. The carrying, washing, eating, stirring, writing, lifting
total heartbeats are then counted for specific and so on.
intervals. Equipment required: Five pound weight

6. Explain the Rockport test. (CBSE 2017) for women and 8 pound weight for men, a
Ans. Rockport fitness walking test is for individuals stopwatch and a straight-back chair with no
with low fitness level to evaluate their VO2 max. arms are required for this test.
Participants run 1 mile and then the amount of Procedure: The chair should be placed against

time taken and their heart rate are monitored. a wall where it will be stable. The participant
7. What are the components of Rikli and Jones should sit in the middle of the chair. The dominant
Test? arm must do the arm curl. The participant holds
the weight in the hand using a suitable grip.
Ans. The components of Rikli and Jones Test Are: The palms should be facing towards the body.
• Chair stand test The position of the arm should be vertically
• Arm curl test downwards. It is the lower arm that has to move
freely while keeping the upper arm immovable.
• Chair sit and reach test The test partner will tell when to begin and
• Back scratch test will time for 30 seconds using a stopwatch or
• Eight foot up and go test a watch with a seconds hand. The participant
should do a full curl as many times as she/
• Six minute walk test he can in the allotted 30 seconds time period
8. Write on at least two components included in moving in a controlled manner. The participant
the Rikli and Jones Test. must squeeze her/his lower arm against the
Ans. CHAIR STAND TEST: upper arm at the top of each curl, returning to a
straight arm each time and should not swing the
Purpose: The purpose of this test is to test
weight. Record the score on the scorecard.
the strength of the lower body, especially the
legs, which are very necessary for carrying Scoring: The total number of arm curls

out various daily activities like sitting down and performed in 30 seconds of duration is called a
getting up, kneeling, walking, etc. score. The recommended ranges for this test is
based on different age groups.
Equipment required: A chair without arms and

a straight back with seat of at least 44 cm and a D. Short Answer Type-II Questions 5 marks
stopwatch. 1. Discuss in detail about the Motor Fitness test
Procedure: The chair should be placed against
specifically mentioning the various items in this Physical Education Companion – 12
a wall where it will be stable. The participant test battery and its administration.
should sit in the middle of the chair with her/ Ans. Initially known as AAPHER or American Alliance
his feet flat on the floor, shoulder width apart, for Health, Physical Education and Recreation
and spine erect. She/ he should cross the arms now called AAPHERD, i.e American Alliance
at the wrist and place them against the chest. for Health, Physical Education, Recreation and
The participant must stand up completely from Dance. Its motor fitness tests have been the
the sitting position when the test partner starts predominant parameters for measuring motor
the test by using the stopwatch. This process is fitness in American school children for more
repeated for 30 seconds. A complete chair stand than 50 years. The first version of this test
is taken from the position of sitting to position was published in 1958 and has been revised a
of standing up. The test partner and participant couple of times. In 1976 the final test manual
should count the total number of complete chair was prepared which included the following
stands. items in the test battery: 59
 • Pull-ups for boys / flexed arm for girls weight, while the height of the platform to be
• Flexed leg sit-ups used is standardised.

• Shuttle run 4. How is the cardiovascular fitness measured with

the help of ‘Harvard Step Test’? Write in detail
• Standing long jump about its administrative procedure.
• 50-yard dash (CBSE 2016, 2019)

• 600-yard run / walk. Ans. The cardiovascular fitness can be measured

2. Write in detail about ‘Barrow’s Motor Ability with the help of Harvard step test as under:
Test’ to measure motor fitness components. The participant is asked to step-up on the
(CBSE 2018) platform and down again at a rate of 30 steps per
Ans. Dr Harold M Barrow, the then head of the minute for 5 minutes continuously or until she/
Physical Education Department at Wake he gets exhausted. In this context, exhaustion is
Forest College Winston–Salem, North Carolina the point at which the participant can no longer
developed several tests in 1953 to evaluate maintain the stepping rate for 15 seconds. As
the motor abilities of his students. One of soon as the participant completes the cycle,
the batteries of tests consisted of three items she/he is asked to sit-down and the total
like: numbers of heartbeats are counted between
1 to 1.5 minutes, 2 to 2.5 minutes and 3 to
Standing Broad Jump, Zigzag Run and Medicine 3.5 minutes.
Ball Put to measure power agility and strength
respectively. (Refer to pages 111, 112.) The score is given on the following formula:
3. Discuss the origin, procedure, advantages and Physical efficiency index (PEI) =
disadvantages of Harvard Step Test. Duration of exercise in seconds × 100
2 × Sum of three pulse e counts in recovery
Ans. The origin, procedure, advantages and
disadvantages of Harvard step test can be V Skubic and J Hodgkins later modified the
discussed as under: following for females:
Origin: In 1943, Belgian–American physiologist
• Height of the bench / platform to 18 inches
Lucien Brouha and his associates C W Health
and A Graybiel developed a cardiovascular • Stepping cadence to 24 times per minute
endurance test known as the Harvard step test at • Recovery pulse counted only for 30 seconds
the Harvard Fatigue Laboratories during World after 1 minute of cessation of exercise.
War II. It is a simple test that uses a platform 5. Write about the Rockport Fitness Walking Test.
about 20 inches tall (for men), a stopwatch and
a metronome. Ans. It was developed by exercise physiologists and
cardiologists. It is mainly for individuals with
Procedure: The participant stands in front of
low fitness level, such as those who follow a
the bench or box or to step up on the platform sedentary lifestyle, to evaluate their aerobic
and down again at a rate of 30 steps per minute fitness through assessment of their VO2 max.
for 5 minutes continuously or until she / he gets The equipment required for this test includes
exhausted. In this context, exhaustion is the a 400 m well levelled track, a stopwatch and
point at which the participant can no longer a weighing scale. A heart rate monitor may
Physical Education Companion – 12

maintain the stepping rate for 15 seconds. also be used if necessary. The test should be
As soon as the participant completes the cycle, conducted in non-windy weather. Before the
she / he is asked to sit-down and the total walk, the weight of the individual is measured
numbers of heartbeats are counted between and recorded. The starting point is marked
1 to 1.5 minutes, 2 to 2.5 minutes and 3 to and the individual has to run the track to
3.5 minutes. cover a distance of one mile. One mile equals
Advantages: The advantage of the Harvard
1609 metres, so the individual may run the track
step test is its simplicity. Minimum equipment, four times to and fro to cover a comparable
time and cost are required and the test itself is distance.
easy to execute. With the help of a stopwatch the amount of time
Disadvantages: The disadvantage lies in the
is recorded. Immediately after completion of the
failure to account for physiological differences run, the heart rate is checked manually or with a
60 between individuals especially in height and heart rate monitor.
 The calculate VO2 max, the following formula Ans. To assess minimum muscular strength for
may be used: children between 9 and 12 years of age we can
use Kraus–Weber tests. These test don’t require
VO2 max = 132.853 – (0.0769 × Weight) –
sophisticated equipment and are much easier
[(0.3877 × Age) + (6.315 × Gender) – (3.2649 ×
to administer than traditional tools for analysing
Time)] – (0.1565 × Heart rate)
muscular fitness like (EMG) electromyogram.
Where: (Refer to pages 114–115 for more details)
• Weight is in pounds (lbs)
E. Value-Based Question
• Gender Male = 1 and female = 0
Every morning Akanksha goes to the park near her
• Time is expressed in minutes and 100th of home. She noticed that many senior citizens have
minutes. some or the other type of fitness problems in terms
• Heart rate is in beats/minutes of flexibility and strength. She decided to check the
fitness level of each person in the park.
• Age is in years
Answer the following questions based on the
Anyone interested in taking this test should first above passage:
consult a doctor if she/ he has serious health
complications. It also tends to be inaccurate for 1. Explain the tests used by Akanksha for
participants under the age of 30 or over the age measuring the fitness of the people.
of 79. 2. What values are depicted by Akankska in this
6. Describe the procedure for administering Rikli question?
and Jones Sr Citizen Fitness Test. Ans.
(CBSE SP 2015)
1. The tests used by Akanksha for measuring the
Ans. Rikli and Jones test known as Fullerton fitness of the people are:
functional fitness test is a tool to measure the • Chair stand test: testing lower body strength.
functional fitness of senior citizens by using six
parameters. It involves common activities like • Arm curl test: testing upper body test.
getting up from a chair, walking, lifting, bending • Chair sit and reach test: lower body flexibility
and stretching. It is significant to plan safe and test.
effective physical exercise programmes for • 8 Foot up and go test: agility test.
senior citizens because individual’s health and
fitness level can be known better with the help • Walk test (6 min) or step in place test (2 min)
of this test. This test is used to assess fitness.
7. How can the minimum muscular strength for 2. The values shown by Akanksha that she is very
children be assessed? (CBSE SP 2015) caring and concerned for the health of others.

Physical Education Companion – 12

61
 Chapter 7 4. Contusion is a soft tissue injury in which the
effected area becomes red, then blue and then
Physiology and Injuries in Sports
purple.

P. 144–147 Ans. True

5. Oblique fracture is a perpendicular fracture
A. Objective Type/Multiple-Choice Questions which occurs when a force is applied at any
(1 mark) angle other than a right angle to the bone.
I. Give one word answers.
Ans. False
1. What is the full form of ATP?
Ans. Adenosine Tri Phosphate IV. Multiple-Choice Questions
1. Which of these acids gets accumulated in the
2. What is the average systolic blood pressure of a
normal person? muscles during intense physical activity?
(a) Citric acid (b) Lactic acid
Ans. 110–140 mm Hg
(c) Nitric acid (d) Acetic acid
3. What is the other name of thigh bone?
Ans. (b) Lactic acid
Ans. Femur
2. Which of these is not a long-term effect of
4. What does ‘E’ stand for in PRICE procedure?
exercise?
Ans. Elevation
(a) Increase in resting heart rate
5. Name the famous Indian cricketer who died
(b) Increase in the size of the heart
due to injury caused by a ball hitting him on the
temple. (c) Increased blood flow

Ans. Raman Lamba (d) Increase in blood volume

Ans. (a) Increase in resting heart rate
II. Fill in the banks.
3. Which of these terms refers to the air that moves
1. Oxygen uptake depends on rate. in and out of the lungs with each breath in a
Ans. diffusion normal restive mode?
2. The average resting heart rate is (a) Second wind (b) Vital air
beats/minute. (c) Tidal air (d) Residual wind
Ans. 72 Ans. (c) Tidal air
3. When we get old, energy requirement comes 4. Tinnitus, a persistent abnormality prevalent
down and rate decreases. among older adults, is associated with each part
Ans. metabolism of the human body?
4. Dislocation of joints can be complete separation (a) Eyes (b) Lungs
of the two articulating bones, called (c) Liver (d) Ears
Ans. Luxation Ans. (d) Ears
5. MICE stands for , Ice, Compression 5. In what type of fracture do bones break into
and Elevation. three or more pieces, seen often in cycling and
Physical Education Companion – 12

Ans. Mobilisation motorcycling?

(a) Oblique fracture
III. State True or False
(b) Green stick fracture
1. Lactic Acid Tolerance is an efficient predictor of
endurance capacity. (c) Comminuted fracture
(d) Compound fracture
Ans. True
Ans. (c) Comminuted fracture
2. Well-trained athletes have 180–210 mL/beat
stroke volume at rest mode. 6. Which of these is not one of the three Ps that
form the objectives of First Aid?
Ans. False
(a) Preserve (b) Practice
3. The process of respiration is similar to the
function of breathing. (c) Prevent (d) Promote
62
Ans. False Ans. (b) Practice
A. Very Short Answer Type Questions Ans. Muscles with higher percentage of fast-twitch
1. Why are females better than males at fibers determine strength.
gymnastics? 9. What role does the nervous system play with
Ans. The average height of females is less and thus
regard to the speed of an athlete?
they have a low centre of gravity, whereas Ans. The nervous system excites and inhibits the
the height in males is more than females and motor centres associated with contraction
therefore, the centre of gravity of males is high. and relaxation of the related muscles at the
If the centre of gravity is more, the stability highest possible speed. This process is called
becomes less. This implies that the stability mobility of the nervous system enables these
of females is more when compared to males. excitations and inhibitions, tension spreads all
Owing to this fact, females are more successful over the body due to the activity. Consequently,
in gymnastics. the speed decreases. This mobility is greatly
affected by genetics and can be trained only to
2. Why do male players use heavier equipment a certain degree.
than female players at shot put and hammer
10. Suggest any two physiological factors
throw?
determining speed.
Ans. The shoulder bones of males are stronger than
Ans. Mobility of the nervous system and muscular
female, therefore, male players use heavier
equipment than female players at shot put and composition are the two factors that determine
hammer throw. speed
11. What is the relationship between explosive
3. What is stroke volume? (CBSE 2016)
strength and speed? (CBSE 2019)
Ans. Stroke volume is the amount of blood ejected
Ans. Explosive strength is the ability to produce a
per beat from the left ventricle.
strong muscle force within a very limited time at
4. Why do men have a deeper voice as compared a fast pace, as in sports activities or regaining
to women? our balance when we are about to fall. In addition
Ans. Males have a higher concentration of androgens to the individual’s metabolic process, the
such as testosterone, while female have a higher composition, size and coordination of muscles
concentration of oestrogen. The greater amount together determine explosive strength. All these
of testosterone gives males their deeper voice. factors can be enhanced with training to improve
5. Why do female athletes take a longer time to
speed up to a certain degree, obviously with the
complete long distance running? exception of muscle composition.
12. Name the energy storage compounds found in
Ans. Females have smaller lungs and their lung
capacity is 10% less. They take longer then the muscular tissues.
males in completing long distance races. Ans. The high-energy phosphates in the storage
6. What is the relationship between muscular size
compounds are called as:
and strength? • ATP = Adenosine Tri Phosphate and
Ans. Larger muscles can exert greater amount of • CP = Creatine Phosphate.
force than smaller ones. It has been noted that 13. What do you mean by aerobic capacity?
while the same amount of force is produced by (CBSE 2016) Physical Education Companion – 12
the male and female muscles of the same type,
Ans. The ability to sustain an activity for a length
males are stronger because their muscles are
larger, and thus more powerful. of time using the energy derived from oxygen
consumption is one of the crucial factors which
7. Why are short-limbed people more able to lift determines endurance. In other words, aerobic
weights? capacity is the functional capacity of the body to
Ans. It is observed that short-limbed individuals are supply sufficient amount of O2 to the muscles for
able to lift more weight compared to long-limbed generation of energy.
individuals because of advantageous leverage 14. Define explosive strength. (CBSE 2013)
factors. Additionally, people with long muscles
Ans. Explosive strength is the ability to produce a
have greater potential for developing strength
than people with relatively short muscles. strong muscle force within a very limited time at
a fast pace, as in sports activities or regaining
8. Which type of muscle fibres determine strength? our balance when we are about to fall in 63
 composition, size and coordination of muscles functional capacity and degeneration of its
together determine explosive strength. organs and tissues that affect all human beings
15. What is oxygen uptake? (CBSE 2017)
in degrees after a certain age.

Ans. It is the amount of O2 which can be extracted 22. Why does involvement in regular exercise delay
from the blood by the muscles for consumption. the onset of fatigue? (CBSE 2015)

In other words, it is the amount of O2 diffused Ans. Fatigue which is caused by the excessive
from capillaries to mitochondria present in concentration of carbon dioxide, lactic acid and
tissues. acid phosphate in the muscles reduces with
regular exercise.
16. What role does the liver play in energy
production? 23. What is vital air capacity?

Ans. Liver is an important part of a human body. It, Ans. It is the amount of air which can be inhaled and
therefore, plays a vital role in the process of expelled with maximum force that an individual
balancing the uptake and storage of glucose via is capable of.
glycogenesis and the release of glucose, as the 24. Why does the colour of muscles change after
glucose is an essential nutrient for the human exercising?
body and is the major energy source for many Ans. After exercising, new capillaries are formed in
cells depending on the bloodstream for steady order to raise the level of blood circulation for
supply. sufficient energy supply and this changes the
17. How does muscular strength influence flexibility? colour of the muscles.
Ans. Body movements especially against gravity or 25. What is direct injury?
external forces are possible if the associated Ans. A direct injury is an injury incurred where the
muscles are strong enough to make the body makes contact with an external force.
movements. Therefore, muscular strength is a Some examples of direct injuries are broken
determinant factor for flexibility. Weak muscles bones, bruises, abrasions, blisters, dislocations,
deter the range of motion. Muscular strength etc.
can be highly developed with training to upgrade
flexibility. 26. What is indirect injury?

18. What do you know about the term cardiac Ans. An indirect injury an injury caused by forces
output? (CBSE 2018)
inside the body like excess strain on muscles
and ligaments. Some examples of indirect
Ans. The amount of blood (in litres) pumped by the injury are pulled hamstring, sprained ankle,
heart in one minute is called cardiac output. muscle sprains, etc.
19. Explain the term hypertrophy of muscles. 27. What is overuse injury?
(CBSE 2015)
Ans. An overuse injury occurs when specific parts
Ans. Hypertrophy is an increase in the thickness of our body are used over a period of time,
of an individual’s muscle fibre. Generally, it is especially when the movements are repetitive.
called an increase in size of muscle.
28. What is soft tissue injury? (CBSE 2019)
20. Why is increasing internal body heat important
for flexibility? Ans. Soft tissue injuries can be direct like a blister or
bruise at the site of external force or they can
Physical Education Companion – 12

Ans. Internal environment: Joints and muscles are be indirect injuries caused by internal forces
more flexible at body temperatures that are such as a strain or sprain, for example, sprained
1–2 °C higher than the normal. So, flexibility is ankle.
also affected by the internal environment. For
instance, exposure to a warm bath increases 29. Mention the various types of soft tissue injury.
(CBSE SP 2016)
body temperature leading to an increase in
flexibility. On the contrary, exposure to cold Ans. Contusion, strain, sprain, abrasion, laceration,
temperature reduces it. Generally, the body incision, hematoma are the types of soft tissue
tends to be more flexible in the afternoon than injury.
in the morning. 30. What is bone injury? What are the types of bone
21. What do you mean by ageing? injury?
Ans. Ageing is a multifaceted and natural Ans. Bone injuries are fractures caused by forces
64 phenomenon of gradual decrease in the body’s or pressures greater than the strength of the
 osseous (Connective) tissue. The different blood vessels. The affected area becomes red,
types of bone injuries are: then blue and then purple.
(i) Simple fracture
36. What are PRICE and MICE in treatment of
(ii) Compound fracture sports injuries?
(iii) Complicated fracture Ans. PRICE stands for Protection, Rest, Ice,
Compression and Elevation. PRICE procedure
(iv) Stress fracture is an effective method to apply during the first
(v) Green stick fracture 24–48 hours after injury.
(vi) Comminuted fracture MICE stands for Mobilisation, Ice, Compression
(vii) Impacted fracture and Elevation. After the symptoms of
inflammation subside, the procedure of MICE
(viii) Transverse fracture should be followed until the injury is healed.
(ix) Oblique fracture 37. What kind of sports injury can be termed as
31. What type of fracture is known as ‘Green Stick ‘abrasion’? (CBSE 2016)
Fracture’? (CBSE 2018)
Ans. Abrasion is a superficial injury to the skin when
Ans. Bending of bones or a slight crack is called green something rubs against it. It does not penetrate
stick fracture. Children are more vulnerable deeper than the epidermal layer of the skin.
to this type of fracture due to underdeveloped Friction between skin and hard or rough surface
bones. leads to abrasion.
32. What type of injuries are laceration and incision? 38. What is first aid? What are the three Ps of first
Explain. (CBSE 2019) aid?
Ans. Laceration is the tearing of skin which results in Ans. First aid can be defined as the initial assistance
an irregular cut. It is caused of injury with a sharp given to an individual who has fallen ill or who
sports equipment. Incision is a smoothly–cut has suffered an injury. The three aims and
skin wound made by a sharp sport equipment, objectives of first aid are sometimes referred to
spike, etc. as the three Ps: Preserve, Prevent and Promote.
33. Which type of sports injury is known as strain?
B. Short Answer Type–I Questions 3 marks
(CBSE 2019)
1. How does the higher concentration of
Ans. Strains are caused by excessive use or forced
testosterone set males apart from females?
stretching of the muscles or tendons. There Give two examples.
may be complete tearing of muscles or tendons.
Strains are common in contact sports such as Ans. Males have a higher concentration of androgens
boxing, football, hockey, wrestling, etc. such as testosterone, while females have a
concentration of oestrogens. Therefore, the
34. What is joint injury? What are the types of joint
greater amount of testosterone gives males
injury? their deeper voice. Higher levels of testosterone
Ans. Joint injuries usually occur in contact sports helps in producing more RBCs.
such as football, hockey, volleyball, gymnastics, 2. Explain any three components of physical
etc. fitness. (CBSE 2012)
They tend to be of grave nature as the joints and Physical Education Companion – 12
Ans. The three factors or components which
the bones they connect tend to get disconnected. determine physical fitness are as under:
The different types of joint injuries are:
• Size of the muscle: Size is an important
(i) Dislocation of the jaw
determinant of strength. Larger muscles can
(ii) Dislocation of the shoulder joint
exert greater amount of force than smaller
(iii) Dislocation of hip joint ones. It has been noted that while the same
amount of force is produced by the male and
(iv) Dislocation of the wrist
female muscles of the same type, males are
35. What type of sports injury is contusion? stronger because their muscles are larger,
(CBSE 2016) and thus more powerful. Weight training
Ans. Contusion is a muscle injury caused by a blow increases the size of muscles and is used as
to the skin, such as getting hit or bumping an effective method of strength training.
against something which leads to ruptured • Intensity of nerve impulse: Muscles have 65
 several motor units. These units contract nervous system enables these excitations
whenever a nerve impulse from the central and inhibitions, tension spreads all over the
nervous system stimulates them. Intense body due to the activity. Consequently, the
nerve impulse stimulates more number of speed decreases. This mobility is greatly
motor units, which raises the strength of the affected by genetics and can be trained only
muscular contraction. Hence, impulse also to a certain degree.
determines strength. • Muscle composition: Muscles with higher
• Muscle composition: Muscles are percentage of fast-twitch fibres contract
composed of two types of fibres, fast twitch with greater speed than those with a low
fibres which can contract swiftly and produce percentage. Genetics determine their
more force, and slow-twitch fibres, which percentage and so it cannot be altered by
contract at a slower speed but which can any amount of training. Also, fast-twitch fibres
sustain the contraction for a longer duration exist in varying quantities in different types of
of time. Muscles with higher percentage of muscles. That is why, different parts of the
fast-twitch fibres are superior in strength. body react with different speeds.
Therefore, strength is also determined by • Flexibility: It is the possible range of
muscle composition. However, genetics movement in a joint or a series of joints.
determine the proportion of fast-twitch fibres Increase in flexibility assists the performance
and slow-twitch fibres in the muscles and of the highest range of movement with the
training cannot alter it. least internal resistance. Therefore, flexibility
3. Briefly discuss at least three physiological has a mild influence on speed. It also helps
factors that determine strength. to maximise the implementation of explosive
Ans. The three physiological factors that determine strength.
the strength are: 5. Discuss at least three physiological determinants
• Size of the muscle: Size is an important of flexibility.
determinant of strength. Larger muscles can Ans. The three physiological determinants of flexibility
exert greater amount of force than smaller are:
ones. It has been noted that while the same • Extensibility of muscles: Different ranges
amount of force is produced by the male and of movements are aided by muscles,
female muscles of the same type, males are their extensibility is another factor limiting
stronger because their muscles are larger, flexibility. Muscles contract to make
and thus more powerful. Weight training movements at the joints. Without proper and
increases the size of muscles and is used as consistent stretching, muscles become stiff
an effective method of strength training. and lose their extensibility, and therefore,
• Point of tendon insertion: Muscles strength cause reduced flexibility. It can be trained to
can also vary with difference in the point of a certain degree to improve flexibility.
tendon insertion. • Previous injury: Flexibility is adversely
• Bodyweight: We often see that participants affected by injuries to connective tissues and
in the heavyweight category lift greater muscles. Deposition of excess fibrous tissue
weight than those in the lightweight category. takes place in the affected area, making them
Physical Education Companion – 12

Therefore, heavier persons are stronger than thick and resistant. These tissues are less
those who are lighter. elastic and cause limb shortening. As a result
4. Discuss at least three physiological determinants flexibility is decreased.
of speed. • Age and gender: Flexibility naturally
Ans. The three physiological determinants of speed decreases with age. It is partly due to
are: degradation of the fibrous connective tissues
that support, surround and bind muscle
• Mobility of the nervous system: The fibres, decrease in cartilage and the lubricant
nervous system excites and inhibits the synovial fluid. Because of longer and more
motor centres associated with contraction elastic muscles, women are more flexible
and relaxation of the related muscles at than men.
the highest possible speed. This process is
called mobility of the nervous system. After 6. Write about physiological factors determining
66 the limited few seconds during which the endurance. (CBSE 2019)
 Ans. The three physiological determinants of prevents diseases associated with advancing
endurance are: age. However, some effects of exercise on
• Lactic acid tolerance: This is an efficient ageing are as follows:
predictor of endurance capacity. It is the • reduces the loss of muscle weight,
ability to tolerate accumulation of lactic • helps to maintain bone density,
acid, especially during activities spanning
40 seconds or more. This accumulation is • slows down brain ageing,
due to imbalance in formation and removal • reduces risk of age related diseases,
of lactic acid in the body. Endurance can be • improves muscular strength,
improved by enhancing lactic acid tolerance
with proper training. • enhances the capacity of lungs,
• Movement economy: Saving energy is • improves flexibility and
always advantageous in endurance sports, to • reduces stress and tension, etc.
maintain the level of performance throughout Or
the whole activity. Economical movements
minimise energy consumption. This enables Regular exercise can delay the ageing process.
one to make precise movements and reduce As by regular exercise, all the body functions
unnecessary movements. work properly and blood supply to all the organs
improves the efficiency of an individual. Regular
• Muscle composition: Muscles have two exercise also makes body strong. Regular
types of fibres, namely, fast-twitch and slow exercise delays the ageing process by:
twitch fibres. Slow-twitch fibres exert a small
force and maintain it for a long time. That is • increasing the heart rate and stroke volume.
why, higher percentage of slow-twitch fibres • increasing the cardiac output.
is ideal for endurance activities. However, this • increasing in the size of lungs and the heart.
percentage is determined by genetic factors.
9. How does ageing affect the respiratory and
7. Briefly explain the effects of exercise on cardio- cardiovascular systems?
respiratory system.
Ans. The ageing affects the respiratory system and
Ans. By doing exercise regularly for a long time the the cardiovascular system as under:
cardiovascular system undergoes a certain
process of adaptations known as long-term • Changes in respiratory system: Ageing
effects of exercise. These are listed below: affects the respiratory system adversely.
Respiratory muscles become stiff and lose
• Increase in the size of heart efficiency. The tissues and muscles around
• Decrease in resting heart rate the airways are unable to keep the airways
• Stroke volume increases at rest completely open causing the airways to
shut easily. Chest muscles grow weak and
• Increased blood flow as a result the rib cage is unable to expand
• Decrease in blood pressure and contract as usual while breathing.
• Increase in blood volume The diaphragm gets weak, which causes
insufficient inflow and outflow of air.
• Quick recovery rate
• Changes in cardiovascular system: Due Physical Education Companion – 12
• Reduced risk of heart diseases. to ageing, the structures of cardiac muscles
8. Explain the role of exercise on the ageing lose elasticity and flexibility. The left ventricle
process. wall thickens; and cardiac output, stroke
Or volume and blood flow decline. Walls of
arterial vessels become tough and stiff which
Regular physical activities cannot stop the clock causes high blood pressure. Valves inside
of ageing; but definitely it can slow the process. the heart harden with age.
Justify. (CBSE SP 2015)
10. What effects does ageing have on muscles and
Ans. The role of exercises on the ageing process bones?
is to maintain the functionality of their body
in many ways. Healthy ageing should be the Ans. Due to ageing, muscle mass decreases. As the
goal of exercise. An efficient and consistent muscles diminish in size, they lose strength and
technique of exercise helps us to stay fit and ultimately become weak. Same as the process 67
 of ageing changes the structures of bones also. Abrasion is a superficial injury to the skin when

Mineral deposit in bones, such as, calcium and something rubs against it. It does not penetrate
phosphate, start depleting in the early 40’s. deeper than the epidermal layer of the skin.
Friction between skin and hard or rough surface
Consequently, bones become less dense and leads to abrasion.
more permeable, which is why people over 40
years are prone to bone injury in comparison Strains are caused by excessive use or forced

to younger ones. Because of the weakening of stretching of the muscles or tendons. There
bones, the capacity to support weight decreases may be complete tearing of muscles or tendons.
and the risk of fracture increases. Low bone Strains are common in contact sports such as
density can cause osteoporosis. An individual’s boxing, football, hockey, wrestling, etc.
vertebrae may also wear off and cause a Sprain is the result of injury to the ligaments

decrease in height with age. because of overstretching or tearing. The extent
of injury and the number of injured ligaments
11. What changes are brought to the urinary and
determine the severity of the sprain. Ligaments
gastrointestinal systems due to ageing?
in knees, ankles, and wrists are more susceptible
Ans. • Changes in the gastrointestinal system: to sprain. Sprain may be due to falling, twisting
Age-related changes affect the liver or getting hit during training and competitions.
significantly. The capacity of the liver to
13. Define any three types of fractures.
clear drugs from the system and to repair
damaged cells is reduced along with the Ans. Bone injuries are fractures caused by forces
blood flow. Secretion of saliva, hydrochloric or pressures greater than the strength of the
acid and digestive enzymes decreases; osseous tissue. The different types of bone
mastication of food becomes inefficient injuries are:
due to loss and decay of teeth; swallowing, (i) Simple fracture
breaking down and absorption of food
(ii) Compound fracture
becomes difficult, and the movement of food
from the stomach and along the digestive (iii) Complicated fracture
tract also slows down. (iv) Stress fracture
• Changes in urinary system: With (v) Green stick fracture
increasing age, tissues and filtering units
(vi) Comminuted fracture
of the kidneys reduce and kidneys-related
blood vessels become hard. The kidney (vii) Impacted fracture
begins to take a longer time to remove (viii) Transverse fracture
waste products. The bladder muscles get
(ix) Oblique fracture
weak and the tissues lose their elasticity.
Therefore, bladder capacity reduces. This • Simple Fracture: A broken bone in a single
causes urinary retention, bladder control part of the body in the absence of of a wound
problems and increased risk of urinary is called simple fracture.
infection. • Compound fracture: In this type of fracture,
12. Define the five types of soft tissue injuries. the skin and muscles are damaged and the
bone usually protrudes out of the torn skin.
Ans. Contusion, strain, sprain, abrasion, laceration,
Physical Education Companion – 12

incision, hematoma are the types of soft tissue • Green stick fracture: Bending of bones or
injury. a slight crack is called green stick fracture.
Children are more vulnerable to this type of
Contusion is a muscle injury caused by a
fracture due to underdeveloped bones.
blow to the skin, such as getting hit or bumping
against something which leads to ruptured 14. Define the types of dislocation.
blood vessels. The affected area becomes red, Ans. The types of dislocation are:
then blue and then purple. • Dislocation of the jaw: This injury impacts
Laceration is the tearing of skin which results in
one or both of the joints connecting the lower
an irregular cut. It is caused of injury with a sharp jaw to the skull. These joints, also called the
sports equipment. Incision is a smoothly-cut temporomandibular joint (TMJ) may break,
skin wound made by a sharp sport equipment, crack or even become entirely separated
68 spike, etc. from the skull. It may be caused when the
 chin forcefully strikes another object, or when • During heavy training, include more
the face is hit by a strong external force. carbohydrates in your diet.
• Dislocation of shoulder joint: In this type • The more you train, the more you should rest.
of dislocation, the ball of the humerus comes • Stop any exercise or activity if you feel pain.
out of the socket. This may be caused by
extreme rotation of the shoulder joint, or • Take proper time for warming-up and cooling
when the joint is hit by a sudden blow or is down.
impacted by a fall against a hard surface. 17. How can abrasion be treated?
• Dislocation of hip joint: A hip dislocation Ans. Treatment of Abrasion:
occurs when the head of the thigh bone • The first step is to wash the injured area
(femur) is forced out of its socket in the hip with cold water, followed by application of an
bone (pelvis). This happens only in cases antiseptic.
where the body comes into contact with
• In case of a serious abrasion, light dressing
a powerful force, such as falling from a
should be done to speed-up the process of
significant height onto a hard surface.
recovery.
• Dislocation of the wrist: It is dislocation
• Anti-tetanus injection should be given.
of any of the eight carpal bones making up
Painkillers may also be given if patient
the wrist. This may happen when the carpal
experiences severe pain.
bones, which are small bones, are hit or
come into contact with another force which 18. How can sprain be treated?
is too great. Ans. Treatment of Sprain
15. Describe four causes of sports injuries. • First the injured part should be kept in a
Ans. The four causes of sports injuries are: comfortable and elevated position and cold
compression applied for 10 to 20 minutes.
• Poor training methods and duration: One
This should be repeated 6 to 8 times a day.
of the leading causes of injury is poor training.
Unhealthy methods, long period of training • Warm water can be applied after 2 or 3
sessions without rest lead to injuries during days at least 3 to 4 times a day, and a light
training and competitions. Undertraining is as massage given to the affected area.
harmful as overtraining. • If it is ankle sprain then a bandage should be
• Lack of preparation: If players do not tightly applied in the shape of the figure ‘8’.
prepare themselves properly, they are liable 19. How are contusions treated?
to get injured. They are not conditioned Ans. Treatment of Contusions
to face the challenges and to use the right
techniques while performing. Therefore, they • The first step is to apply cold compression on
get easily hurt if both their body and mind are the injured area for a duration of not less than
not prepared well in advance. 40 minutes. This should be repeated 5 to 6
times daily.
• Improper warming-up: Without a proper
warming-up routine, players are likely to • Anti-inflammatory medicine should be given
injure themselves because their bodies are in case of swelling. If swelling persists expert
less flexible in the beginning after a period medical help should be sought. Physical Education Companion – 12
of inactivity. So, warming-up is absolutely • Flexibility exercises will help during
necessary before a training session and rehabilitation.
competitions. 20. How are lacerations treated?
• Lack of good sports facilities: Insufficient Ans. Treatment of Lacerations
and poor sports facilities increase the risk of
injuries among players. Hazardous sports • The first and foremost step is to stop the
environment leads to many injuries such as bleeding by applying pressure on the
abrasion, sprain, fractures and so on. laceration and holding it above the heart level
for 15 minutes. Pressure points also may be
16. Give five tips for preventing sports injuries. used if bleeding persists.
Ans. The five tips for preventing sports injuries are as • After the bleeding stops, wash the area with
follows: lukewarm water and mild soap or antibacterial
• Do not train if you are feeling fatigued. cleansers. Repeat step 1 if it bleeds again. 69
 • In minor cases, stitches are not required and An example of first aid is applying firm pressure
it can be treated by applying an antibiotic with a pad or bandage on a wound to stop
ointment and covering it up with a bandage. bleeding.
• In deep laceration, stitches are necessary Management of Joint Injuries
to close the wound and join the torn skin, Initial care and treatment for any dislocation
muscle, and tissue, again. involves RICE (Rest, Ice, Compression and
• A surgical drape or sterile gauze should be Elevation). After this treatment, sometimes, the
placed over the wound and taped. dislocated joint might naturally go back into place.
• Change the dressing regularly and clean the The application of ice immediately after injury to
wound each time. the injured area checks internal haemorrhage
aiding in keeping the clot organisation as
• Give antibiotic medicines and painkillers if small as possible. This helps in fast repair and
prescribed by the doctor. healing. For small joints, compression and cold
21. How are incisions treated? must be maintained for at least an hour and for
Ans. Treatment of Incisions: larger joints up to 24 hours. Depending on the
extent of injury, fixation and support should be
• If the wound is shallow, let the blood come for a duration of 2 days to 3 weeks. Massage
out because this removes germs from the should be avoided for 2 days to ensure proper
wound as well. haemorrhage control. While taking the patient to
• Clean the wound and surrounding areas with the physician for evaluation, the injury should be
iodine tincture or spirit. properly splinted and supported to prevent any
• Place a piece of cotton on the area and wrap it further damage to the area.
with a bandage to keep away dirt and germs. 25. How do you administer first aid in case of:
• Keep the bandage tight if there is excessive (a) abrasion (b) contusion
bleeding. (c) dislocation (d) fractures
• Get medical help immediately. (e) strain (f) sprain?
22. How are strains treated? Ans. (a) Abrasion:
Ans. Treatment of strain should be done using • The first step is to wash the injured area
the PRICE method. It is important to take with cold water, followed by application of an
precautions to avoid heat during the first antiseptic.
72 hours after the injury, such as hot baths,
• In case of a serious abrasion light dressing
sauna baths or heat packs, etc. Running or
should be done to speed-up the process of
exercising should be avoided.
recovery.
23. How can dislocation be treated?
• Anti-tetanus injection should be given.
Ans. Initial care and treatment for any dislocation Painkillers may also be given if patient
involves RICE (Rest, Ice, Compression and experiences severe pain
Elevation). After this treatment, sometimes (b) Contusions
the dislocated joint might naturally go back
into place. The application of ice immediately • The first step is to apply cold compression on
Physical Education Companion – 12

after injury to the injured area checks internal the injured area for a duration of not less than
haemorrhage aiding in keeping the clot 40 minutes. This should be repeated 5 to 6
organization as small as possible. This helps in times daily.
fast repair and healing. • Anti-inflammatory medicine should be given
24. What do you understand by ‘First Aid’? How will in case of swelling. If swelling persists expert
you manage joint injuries? Explain. (CBSE 2018) medical help should be sought.
Ans. First aid can be defined as the initial assistance • Flexibility exercises will help during
given to an individual who has fallen ill or who rehabilitation.
has suffered an injury. It consists of simple (c) Dislocation:
techniques and measures that can be performed • Immobilising bandage should be used on the
with basic equipment and medication by affected limb since it is dangerous to attempt
anyone before professional medical assistance to move the limb without expert supervision.
70 can be given to the injured or unwell person. In case of dislocation of joints it is best to
 move the patient to a hospital or clinic where 2. Explain in detail about the effects of regular
she / he can get immediate medical help. exercise on cardio-respiratory system.
(d) Fractures: Ans. The effects of exercise on the cardio-respiratory
• First to identify the location of the fracture. system are as follows:

• Keep the fractured limb in a stable position • Increase in heart size;

with the use of splints and bandage. • Increase in stroke volume at rest;
• Do not use antiseptic on the fractured area or • Increase in cardiac output;
wash it.
• Increase in blood flow;
• In case of fractured vertebrae, the patient
• Increase in blood pressure.
should be lifted in such a way that the injured
area is not bent, twisted or displaced. (For brief description of each point, refer to
pages 127–129 of the textbook.)
• In case of fracture of the ribs immobilizing
bandage should be used to avoid additional 3. Discuss the effects of exercise on the muscular
tissue damage. system.
(e) Strain: Ans. The effects of exercise on the muscular system
• Cold water should be poured on the strained are that it:
area for 30 minutes. If ice is available it • Changes in anatomy of the muscles;
should be wrapped in a piece of cloth before • Increases in number of capillaries;
application.
• Improves the strength of connective tissues;
• If the patient experience intense pain then
a painkiller may be given and the patient • Improves the efficiency;
advised to rest for at least one week. Warm • Delaying fatigue;
water can be applied to the affected area
• Activation of the non-functioning fibres;
after 5 days.
• Correct body posture;
• In case of multiple serious strains, it is better
to rush the patient to a doctor. • Improvement of reaction time.
(f) Sprain: (For brief explanation, refer to pages 129–130
of the textbook.)
• First the injured part should be kept in a
comfortable and elevated position and cold 4. What is endurance? Explain the various
compression applied for 10 to 20 minutes. methods for its development. (CBSE 2014)
This should be repeated 6 to 8 times a day. Ans. Endurance is the ability to resist fatigue and
• Warm water can be applied after 2 or 3 sustain an activity for a long duration of time. It
days at least 3 to 4 times a day, and a light is determined by the physiological factors like
massage given to the affected area. aerobic capacity which means oxygen intake,
• If it is ankle sprain then a bandage should be oxygen transport, oxygen uptake, energy
tightly applied in the shape of the figure ‘8’. reserves, and secondly lactic acid tolerance,
thirdly movement economy and finally muscle
D. Short Answer Type-II Questions 5 marks composition. Physical Education Companion – 12
1. Explain the physiological factors determining (Refer to pages 125–126 of the textbook.)
speed. (CBSE 2017) 5. Write in detail about the physiological changes
Ans. The physiological factors determining speed taking place due to ageing. (CBSE 2018)
are: Or
• Mobility of the nervous system Regular physical activity can delay our ageing
• Muscle composition process.’ Justify your answer in light of the
• Explosive strength effect of activities on physiological changes.
(CBSE 2015)
• Flexibility
Ans. (Refer to pages 130 to 132 of the textbook).
• Biochemical reserves and metabolism.
Or
(For brief explanation, refer page 124 of the
textbook.) (Refer to pages 130 to 132 of the textbook.) 71
 6. Participation in physical activity for a long inflammation, severe pain and tenderness in
duration maintains functional fitness among the affected area.
aged population. Justify. (CBSE 2016)
• Abrasion: It is a superficial injury to the skin
Or when something rubs against it. It can be of
How participation in physical activities helps in various degrees like First degree, Second
slowing down the ageing process? Justify. degree and finally of Third degree.
(CBSE 2016) • Laceration: It is the tearing of skin which
Ans. Physical activity can play a very significant results in an irregular cut. It is caused by injury
role in maintaining functional fitness in aged with a sharp sports equipment. Lacerations
population. Physical activity is the most are generally seen in skating, basketball,
powerful tool in the hands of aged people that fencing, etc.
it can improve, as well as, maintain functional • Incision: It is a smoothly-cut skin wound
fitness of older people very effectively. It is made by a sharp sport equipment, spikes,
because of the physical activity that they can etc. In this type of cut, usually blood comes
perform daily routine work more efficiently. It out freely.
makes the person more energetic and removes • Hematoma: It is caused due to internal tissue
the signs of ageing. It is also a fact that physical rupture where there is a large collection
activities can reverse the common signs of old of blood. It is also known or internal blood
age like muscle and bone loss, increases body clotting.
fat, memory and cognitive decline, decreases
metabolism, decreases flexibility, etc. 8. Contusion and dislocation are common sports
injuries. Write in detail about the symptoms and
Or management of these injuries. (CBSE 2019)
(Refer to pages 130–131 of the textbook.) Ans. Contusion: it is a muscle injury caused by a
7. Discuss the types of soft tissue injuries in detail. blow to the skin, such as getting hit or bumping
Ans. Soft tissue injuries include: against something, which leads to ruptured
blood vessel. Such an injury can occur with or
• Contusion: it is a muscle injury caused by without the involvement of sports equipment.
a blow to the skin, such as getting hit or
bumping against something, which leads to Management of Contusion:

ruptured blood vessel. Such an injury can • The first step is to apply cold compression on
occur with or without the involvement of the injured area for a duration of not less than
sports equipment. 40 minutes. This should be repeated 5 to 6
• Strain: Strains are caused by excessive times daily.
use or forced stretching of the muscles • Anti-inflammatory medicine should be given
or tendons. They can be minor or severe in case of swelling. If swelling persists expert
depending on the nature of the injury. Strains medical help should be sought.
are also known as ‘torn muscle’, ‘muscle • Flexibility exercises will help during
pull’ and ‘ruptured tendon’. These can be rehabilitation.
classified as:
Dislocation: Dislocation of joints is mainly

– Acute strain/Overstress and caused by sudden trauma causing the joint to
Physical Education Companion – 12

– Chronic strain/Overuse. go beyond its limits. Forceful impact between

It can be of varying degrees like: the body and another player or equipment, a
hard surface may cause dislocation of joints and
– First degree, associated bones. Dislocation can occur at any
– Second degree and major joint like shoulders, knees, or minor joint
– Third degree. like toes, fingers, etc.
• Sprain: It is the result of injury to the ligaments Management of Dislocation: In bone injuries,

because of overstretching or tearing. The initial care and treatment for dislocation involves
extent of injury and the number of injured RICE (Rest, Ice, Compression and Elevation).
ligaments determine the severity of the After this treatment, sometimes, the dislocated
sprain. It can due to falling, twisting or getting joint might naturally go back into place. The
hit during training and competitions. It can be application of ice immediately after injury to
72 the injured area checks internal haemorrhage
accompanied by a fracture causing swelling,
 aiding in keeping the clot organization as skin and the bone usually protrudes out of the
small as possible. This helps in fast repair and torn skin.
healing. For small joints, compression and cold • Complicated fracture: Along with the bones,
must be maintained for at least an hour and for other parts of the body also get damaged in
larger joints up to 24 hours. Depending on the a complicated fracture. It is a serious and
extent of injury, fixation and support should be dangerous type of injury.
for a duration of 2 days to 3 weeks. Massage
should be avoided for 2 days to ensure proper • Green stick fracture: Bending of bones or a
haemorrhage control. While taking the patient to slight crack called green stick fracture.
the physician for evaluation, the injury should be • Comminuted fracture: It is a type of fracture
properly splinted and supported to prevent any in which bones break into or more pieces.
further damage to the area. • Impacted fracture: In this type of fracture,
9. Classify sports injuries. Explain PRICE shattered or fragmented pieces of a broken
procedure as a treatment of soft tissue injuries. bone enters into another bone under the
(CBSE 2017) influence of an impact.
Ans. Sports injuries can be classified into the following 11. Write in detail about the dislocation and fractures
depending upon their cause and locations. among the bones and joint injuries. (CBSE 2016)

Depending on their causes:

Ans. • Dislocation of the jaw: This injury impacts
one or both of the joints connecting the lower
• Direct injury is an injury incurred where the
jaw to the skull. It may be caused when the
body makes contact with an external force.
chin forcefully strikes another object, or when
• Indirect injury is an injury caused by force the face is hit by a strong external force.
inside the body like excess strain on muscles
• Dislocation of shoulder joint: In this type
and ligaments.
of dislocation, the ball of the humerus comes
• An overuse injury occurs when specific out of the socket. This may be caused by
parts of our body are used over a period of extreme rotation of the shoulder joint or when
time, especially when the movements are the joint is hit by a sudden blow or is impacted
repetitive. by a fall against a hard surface.
Depending upon the location:
• Dislocation of hip joint: A hip dislocation
• Soft tissue includes all muscles, ligaments, occurs when the head of the high bone is
tendons, skin, organs, etc. forced out of its socket in the hip bone.

• Bone injuries are fractures caused by forces • Dislocation of the wrist: It is dislocation
or pressure greater than the strength of the of any of the eight carpal bones making up
osseous tissue. the wrist. This may happen when the carpal
bones, which are small bones, are hit or
• Joint Injuries to any point in the body is joint come into contact with another force which
injury and dislocation is one of the most is too great.
common joint injuries.
12. Describe in detail the causes of sports injuries.
(For PRICE procedure as a treatment of
Ans. The causes of sports injuries are:
soft tissues injuries, refer to page 139 of the
Physical Education Companion – 12
textbook). • Poor training methods and duration
10. What do you understand by fracture? How can • Lack of preparation
fracture be classified? Explain. (CBSE 2019) • Improper warming-up
Ans. Bone injuries are fractures caused by forces • Lack of scientific knowledge
or pressures greater than the strength of the • Lack of fitness
osseous tissue. The different types of bone
injuries are: • Nutritional deficiency
• Lack of good sports facilities
• Simple fracture: A broken bone in a single
part of the body in the absence of a wound is • Injudicious officiating
called simple fracture. • Improper warming up
• Compound fracture: This type of fracture is • Lack of scientific knowledge
accompanied by damage to the muscles and • Lack of fitness 73
 • Nutritional deficiency Laceration: It is the first and foremost duty to

• Lack of good sports facilities stop the bleeding by applying pressure tactics
holding it above the heart level, to wash the
• Injudicious officiating bleeding when it stops.
• No use of protective equipment Incision: Let the blood come out if the wound

• Lack of proper rest is shallow, clean the wound and surrounding
• Pressure of competition areas, place a piece of cotton on the wounded
area and wrap it with a bandage, keep the
• Carelessness during sporting activities bandage tight and get medical help immediately
• Recurrence of injury and overuse of muscles if the incision is too deep.
(For detailed description of each point, refer to Sprain: PRICE which includes Protection, Rest,

pages 135–136 of the textbook.) Ice, Compression Elevation is crucial in every
injury, and the MICE method which includes
13. What are the preventive measures that can be
Mobilisation, Ice, Compression, Elevation, etc.
taken in case of sports injuries? (CBSE 2013)
be applied for soft tissue injuries as per their
Ans. One can take the following preventive measures locations.
in sports injuries:
Strain: It should be managed by doing the

• Proper warming-up PRICE method.
• Proper conditioning and preparation 15. How are bone injuries treated?
• Balanced diet Ans. In bone injuries, initial care and treatment
• Proper knowledge of sports skills for dislocation involves RICE (Rest, Ice,
Compression and Elevation). After this
• Use of protective equipment
treatment, sometimes, the dislocated joint might
• Proper sports facilities naturally go back into place. The application of
• Impartial/Unbiased officiating ice immediately after injury to the injured area
checks internal haemorrhage aiding in keeping
• Avoiding overtraining
the clot organization as small as possible. This
• Use of proper technique helps in fast repair and healing. For small joints,
• Obeying the rules compression and cold must be maintained
for at least an hour and for larger joints up to
• Proper cooling down
24 hours. Depending on the extent of injury,
(For detailed description of above points, refer fixation and support should be for a duration of
to pages 136–137 of the textbook.) 2 days to 3 weeks. Massage should be avoided
14. Write a detailed note on the treatment of soft for 2 days to ensure proper haemorrhage
tissue injuries. control. While taking the patient to the physician
for evaluation, the injury should be properly
Ans. Treatment of soft tissue injuries: The soft
splinted and supported to prevent any further
tissue injuries include like managements
damage to the area.
of abrasion, contusion, laceration, incision,
sprain, and strain. (The management of all 16. Sprains and strains are most common sports
these soft tissues have already been discussed injuries. Write in detail about these soft tissue
Physical Education Companion – 12

previously). injuries and their treatment.

However we can refer a few of them again
Ans. Sprain:
here: • Price: Stands for Protection, Rest, Ice,
Abrasion: Firstly rinse and cleaned the area with
Compression and Elevation.
cool or lukewarm freshwater and antibacterial – Protection: The injured area should
cleaners. Gently, remove dead tissues, dirt or be protected from further damage
debris with sterile gauze. The further process immediately using splint and supporting or
of holding under the running water, drying and protecting the feet with shoes or lace-ups.
dressing it. – Rest: One should avoid the practice of
Contusion: Cold compression is applied on the
moving the injured part constantly and
affected area, if swelling is more than usual, should not start doing exercise or other
anti-inflammatory medicines are given and the activities before the injury is completely
74 rehabilitation process is done with light flexibility. healed.
 – Ice: Apply ice as early as possible. Packed (b) Write about the physiological changes due

in plastic bags or a clean cloth on the injury to ageing.
for 15–20 minutes. It reduces bleeding, (c) What are the values shown by Vikas towards

swelling and pain by decreasing blood his grandparents?
circulations.
Ans. (a) Ageing means a multifaceted and natural
– Compression: Wrap the injury starting
phenomenon of gradual decrease in the
from the furthest injured part to the main body’s functional capacity and degeneration
injured part by using an elastic bandage or of its physical structures. It is marked by
compression strap. deterioration of organs and tissues that
– Elevation: Elevate the injured part to affect all human beings in degrees after a
reduce the swelling by using pillows above certain age.
the heart level. These are based on the
(b) Some of the physiological changes due to

cause.
ageing are as follows:
• MICE After the symptoms of inflammation
• Changes in muscle size and strength
subside, the procedure of MICE should be
followed until the injury is healed. • Changes in bone density
– Mobilization: It should be started with • Changes in metabolism and body
moderate and light exercises to restore the composition
normal range of movement of the injured
• Changes in cardiovascular system
part and avoid wasting of muscles.
• Changes in nervous system
– Ice: Ice application should be continued for
about a week depending on the severity of • Changes in urinary system
the injury. Heat treatment may be applied • Changes in flexibility, etc.
for increasing blood circulation.
(c) The values shown by Vikas are care for his

– Compression: It should be continued for grandparents and family-bonding ability.
a few days on the nature of injury.
2. A famous cricket star Phillip Hughes was struck
– Elevation: This should be continued until
behind the ear by a ball while batting and died
swelling and inflammation subside.
two days after the injury. He was wearing a
Strain: Management of strain should be done
helmet but the possible reason mentioned
using the PRICE method. It is important to was that even when using a helmet, possibly a
take precautions to avoid heat during the first significant part of the neck remained exposed
72 hours after the injury, such as hot baths, and the ball hit him there. And now most of
sauna baths or heat packs, etc. Running and the top cricketers across the world use deeper
exercising should be avoided as well during this protection.
period. In severe cases, physiotherapy should
Answer the following questions based on

be included to restore muscular strength and
the above passage:
range of movement to their normal state.
(a) Do you feel protective gears are important?

E. Value-Based Questions Lay stress on your views.
1. Vikas is a student of class 12 who lives with his (b) What first aid should be provided during
Physical Education Companion – 12
grandparents. He is very active and physically injury at the superficial layer of the skin?
fit. One day in Physical Education class, the (CBSE 2017)
PE teacher was explaining the physiological
changes due to ageing. Being concerned about Ans. (a) Yes, the protective gears are very important
his grandparents health, he talked to his teacher for the reason that it might injure any of
about physiological problems in the old age. His the body part most significantly the head,
teacher suggested to him to encourage them to face jaws neck. Therefore, one needs to
walk for an hour daily and engage themselves in have protective measures to be on the safer
some or other physical activities. side.

Answer the following questions based on

(b) The first aid should be provided during injury

the above passage: at the superficial layer of the skin.
(a) What is the meaning of ageing?
75
 Chapter 8 IV. Multiple-Choice Questions

Biomechanics and Sports 1. A decrease in the angle between the femur and
the tibia because of the movement of the knee
P. 154–156 is an example of what type of movement?
(a) Flexion (b) Extension
A. Objective Type/Multiple-Choice Questions
(1 mark) (c) Abduction (d) Adduction
I. Give one word answers. Ans. (a) Flexion
1. Who defined biomechanics as the study and 2. In cricket, the greater the force exerted by the
analysis of human movement patterns in sports bat on the ball, the higher is the speed with
is called biomechanics? which the ball moves towards the boundary.
Ans. Watson This is an application of which law of motion
given by Newton?
2. What is the movement that decreases the angle
between two body parts called? (a) First law (b) Second law

Ans. Flexion (c) Third law (d) None of these

3. Who wrote the book ‘Mathematical Principles of Ans. (b) Second law
Natural Philosophy’? 3. In swimming, a swimmer gets propelled faster
Ans. Isaac Newton in the forward direction if she pushes the
water faster in the backward direction. This is
4. It is the opposing force acting on a body moving
an application of which law of motion given by
over the surface of another body. Name it.
Newton?
Ans. Dynamic friction
(a) First law (b) Second law
II. Fill in the banks. (c) Third law (d) None of these
1. Force = Mass × Ans. (c) Third law
Ans. Acceleration 4. Which of these types of friction is stronger than
2. Biomechanics is the study of the the others given below?
acting on bodies. (a) Rolling friction (b) Sliding friction
Ans. forces (c) Static friction (d) All are equally strong
3. Friction can be reduced by using Ans. (c) Static friction
Ans. lubricants 5. Which of these measures is a way to decrease
4. For every action, there is always an equal and friction?
opposite (a) Presence of spikes on the soles of football
Ans. reaction shoes
(b) Application of chalk powder on the hands
III. State True or False
and feet by gymnasts
1. Only an external force can change the uniform
(c) Use of rough tyres in racing bikes
motion in a body.
Physical Education Companion – 12

(d) Use of narrow boats in rowing

Ans. True
2. Friction can be reduced by making both the Ans. (d) Use of narrow boats in rowing
surfaces highly smooth. B. Very Short Answer Type Questions
Ans. False 1. What is biomechanics?
3. In sports, biomechanics has a crucial role Ans. Biomechanics is a branch of science that
both in injury prevention and enhancement of helps to describe, explain and predict the
performance. mechanical aspects of human exercise, sport
Ans. True and play.
4. Too much friction does not cause any loss of 2. What is flexion?
energy, wear and tear of machinery. Ans. Flexion is a movement that decreases the angle
76 Ans. False between two body parts. It normally occurs
 in a sagittal plane on a frontal axis. The only Ans. The broad aims of biomechanics in sports are:
exception is flexion of the thumb, which occurs • Finding and perfecting new techniques for
in a frontal plane about a sagittal axis. athletes for through quantification of motor
3. What do you mean by extension? abilities.
Ans. Unlike flexion, extension increases the angle • Establishing techniques and strategies that
between two body parts. When the elbow allow the athletes to give maximum results
extends, the angle between the ulna and the with minimum physical exertion.
humerus increases until an angle of 180 degrees • Evaluation of existing trends and assessing
is reached and the arm becomes a straight. Like their pros and cons.
flexion, extension also occurs in a sagittal plane
• Minimisation and prevention of injury.
on a frontal axis, save for extension of the thumb
in which the reverse is true. 2. What are the differences and similarities
between:
4. Define abduction. (CBSE 2019)
(a) flexion and extension
Ans. Abduction is a movement in the frontal plane
that takes the body part away from the midline (b) abduction and adduction?
or towards an imaginary centre line. Ans. (a) Differences between flexion and
5. Define adduction. extension:
Ans. Adduction is a movement in the frontal plane • Flexion is a movement that decreases the
that returns the body part to the midline or takes angle between two body parts while the
it away from the imaginary centre line. extension increases the angle between
two party parts.
6. What is Newton’s First Law of Motion?
• In flexion, when the elbow flexes, the
Ans. Newton’s first law of motion: “A body at rest angle between the ulna and the humerus
will continue at its state of rest and a body in decreases while in extension, the elbow
motion will remain in its state of uniform motion extends, the angle between the ulna and
in the same direction, unless an external force the humerus increases.
acts on them.”
Similarity between flexion and extension:
7. State Newton’s Second Law of Motion.
Flexion normally occurs in a sagittal plane
Ans. Newton’s second law of motion (Law of on a frontal axis while as extension also
acceleration): “A change in acceleration of a occurs in a sagittal plane on a frontal axis.
body is directly proportional to the force acting
(b) Differences
between abduction and
on it and inversely proportional to the mass of
the body.” adduction:
• Abduction is a movement in the frontal
8. What is Newton’s Third Law of Motion?
plane that takes the body part away from
Ans. Newton’s third law of motion (Law of reaction midline or towards an imaginary centre
or Law of counter force): “For every action line while as the adduction is a movement
there is equal and opposite reaction”. in the frontal plane that returns the body
9. Define friction and name its types. (CBSE 2017) part to the midline or takes it away from
the imaginary center line.
Ans. Friction is defined as a force developing on Physical Education Companion – 12
the surface of contact of two bodies and which • Abduction of the forefinger and ring finger
opposes their relative motion. Friction is of two takes them away from the midline which
types: is the middle finger to opposite sides
• Static friction while adducting the fingers brings them
together.
• Dynamic friction

Similarity between abduction and
10. Explain what is dynamic friction. (CBSE 2016)
adduction: Both the abduction and
Ans. Dynamic friction is the opposing force acting adduction occur at the same sagittal axis in
on a body moving over the surface of another the frontal plane. Friction plays a large role
body. in the field of games and sports. Without the
help of friction, one won’t be able to give a
B. Short Answer Type-I Questions 3 marks better performance. For example, we include
1. Enumerate the broad aims of biomechanics. the use of spiked shoes by athletics, lime 77
 on the palms of gymnasts to successfully Ans. Friction plays a large role in the field of games
perform horizontal bar and roman rings; and sports. Without the help of friction, a player
rubbing of the soles with lime before won’t be able to give a better performance. In
going to a wooden court by badminton skiing, the frictional forces that come into play
players, etc. are friction from snow, air friction and friction
3. What are the three laws of motion as proposed
from the surface of the ski. A perfect control
by Newton? of all the frictional forces acting is required for
winning. In the game of soccer, frictional forces
Ans. Newton’s first law of motion: “A body at rest acting between the shoes and the ground allows
will continue at its state of rest and a body in the players to run. In the same way, the friction
motion will remain in its state of uniform motion between the shoes and the ball allows them to
in the same direction, unless an external force take control of the ball.
acts on them.”
6. ‘Friction is a necessary evil’. Justify your answer
Newton’s second law of motion (Law of
with suitable examples from sports.
acceleration): “A change in acceleration of a (CBSE SP 2015)
body is directly proportional to the force acting
Ans. Friction is a necessary evil which means that
on it and inversely proportional to the mass of
the body.” it is essential in sports/games. Without friction
one cannot perform better in the field of sports.
Newton’s third law of motion (Law of reaction
For example,
or Law of counter force): “For every action
there is equal and opposite reaction”. • The use of spiked shoes by athletes..

4. Write about the Newton’s Laws of Motion and

• Football players use studs to have appropriate
briefly discuss about their application in sports. friction while they run fast.
(CBSE 2019) • Lime on the palms of gymnasts to successfully
Ans. Newton proposed three laws of motion that help
perform horizontal bar, uneven bars and
us in understanding the biomechanics involved roman rings.
in sports. • Rubbing of the soles with lime before going a
According to the first law of motion, a body at wooden court badminton players.
rest will continue in its state of rest and a body in D. Short Answer Type-II Questions 5 marks
motion will remain in its state of uniform motion
in the same direction unless an external force 1. Discuss in detail the importance of biomechanics
acts on them. This law is used in the starting in sports.
techniques of sports such as rowing, sprinting, Ans. A common mistake made by coaches and
hammer throw, etc. and landing in gymnastics. trainers is the failure to examine the underlying
According to the second law of motion, a change causes of wrong techniques. This is where
in acceleration of a body is directly proportional biomechanics comes in. With detailed analysis
to the force acting on it and inversely proportional and physical movements in sports biomechanics,
to the mass of the body. An example of batting in the flaw can be rooted out from the source from
cricket will clear it. When a ball is hit, the change within the source itself. Sports biomechanics
in speed depends on the force with which it has constantly try to upgrade and refine sporting
been hit, or in hammer throw, the physically trends and techniques for all types of sports.
Physical Education Companion – 12

stronger player will throw it harder than her/his A coach with good knowledge of the subject
opponents of lesser strength. is able to guide an athlete achieve correct
mechanical technique. The importance of
Similarly third law motion states that for every biometrics in sports can be outlined as follows:
action, there is always an equal and opposite
reaction. It means that if an object A applies (i) Improvement of sports technique

force FA to object B, then the object also exerts (ii) Improvement of equipment and facilities

an equal and opposite force FB to object A. For (iii) Minimisation of injury

example, A is pushed forward by the reaction
of a force equal and opposite in strength to its (iv) Development of new methods

thrusts. (v) Improvement of training

5. What is the relationship between friction and (vi) Understanding the human body (For detailed

78 sports? description refer to p–149 of the book)
 2. Discuss the four major movements accomplished hit, or when an athlete with mass m improves
by the human body. the strength of her/his legs the acceleration
Ans. The four major movements accomplished by the will be greater. In hammer throw, the
human body are: physically stronger player will throw it harder
than her/his opponents of lesser strength.
• Flexion: It decreases the angle between two
body parts. • A The third law (Law of reaction or Law
of counterforce): For every action, there
• Extension: It increases the angle between is always an equal and opposite reaction. It
two body parts. means that if an object A applies force FA
• Abduction: It is a movement in the frontal to object B, then the object also exerts an
plane that takes the body part away the equal and opposite force FB to object A. For
midline or towards the imaginary centre line. example, A is pushed forward by the reaction
Abduction of the forefinger and ring finger of a force equal and opposite in strength to
takes the away from the midline which is the its thrusts.
middle finger to opposite sides. 4. What are various types of friction? How is
• Adduction: It is a movement in the frontal friction advantageous or disadvantageous in the
plane that returns the body to the midline or field of games and sports? Explain with suitable
takes it away from the imaginary centre line. examples. (CBSE 2017)
Adducting the fingers bring them together. Ans. The various types of frictions are:
3. Discuss Newton’s laws of motions and their
• Static Friction
application in sports.
• Dynamic Friction
Ans. Newton’s laws of motion and their applications
in sports are: The dynamic friction is further divided into:
• The first law (Law of inertia): A body at rest • Sliding Friction
will continue in its state of rest and a body • Rolling Friction
in motion will remain in its state of uniform • Fluid Friction
motion in the same direction unless an
external force acts on them. That means only Friction has its disadvantages in some of the
an external force can change the uniform games and sports. It plays a large role in
motion in a body. For example, a sprinter the field of games and sports. Without the
running a track will tend to retain that motion help of friction, a player won’t be able to give a
until she/he uses her/ his muscular force to better performance. In skiing, the frictional
overcome the state. The force may also be forces that come into play are friction from
gravitational force, the surface of the field, snow, air friction and friction from the surface
brakes caused by an opponent, etc. This law of the ski. A perfect control of all the frictional
is used in the starting techniques of sports forces acting is required for winning. In the
such as rowing, sprinting, hammer throw, etc. game of soccer, frictional forces acting between
and landing in gymnastics. the shoes and the ground allows the players to
run. In the same way, the friction between the
• The second law (Law of acceleration): A shoes and the ball allows them to take control
change in acceleration of a body is directly of the ball.
proportional to the force acting on it and Physical Education Companion – 12
inversely proportional to the mass of the Friction has its disadvantages, too. In cycling,
body. It means, if two unequal forces are every cyclist has to overcome the resistance
applied to objects of similar mass, the object provided by air. The friction between the tyres
on which the greater force is applied will and the road should be should be small so
move faster. If the masses of the two objects that lesser energy is utilised in overcoming the
are different, then the object with the lighter friction. A stronger friction is a disadvantage
mass will move faster. This can be shown as in cycling. The same goes for skating; lesser
under: friction is required for a better performance.
F=ma E. Value-Based Question
An example of batting in cricket will clear During practice sessions for an athletic meet to
it. When a ball is hit, the change in speed be held on Sports Day, Drishti performed well. But
depends on the force with which it has been sometimes she felt that there was some problem 79
 with balancing the body during the run. Hashima, Ans. 1. Friction is a force developing on the surface
one of her friends, advised her to use spiked shoes of contact of two bodies and which opposes
in place of normal shoes during practice. It helped their relative motion.
Drishti a lot and she overcame the problem of 2. The friction plays a large role in the field
unbalancing on the track. of games and sports. Use of spiked shoes
Answer the following questions based on the help the athlete to achieve a perfect balance
above passage: during the race. Also, in the game soccer,
frictional forces acting between the shoes
1. What is friction?
and the ground allows the players to run.
2. What are the advantages of friction?
3. Caring, friendlyness and sympathy are the
3. What are the values shown by Hashima? values shown by Hashima.
Physical Education Companion – 12

80
 Chapter 9 4. Intrinsic motivation is more goal-oriented and
seeks a desired outcome.
Psychology in Sports
Ans. False
P. 168–171 IV. Multiple-Choice Questions
A. Objective Type/Multiple-Choice Questions 1. As per the classification of personality by William
(1 mark) Herbert Sheldon, which of these temperaments
is associated with mesomorphs?
I. Give one word answers.
(a) Cerebrotonia (b) Catatonia
1. Which Greek historian categorized the
(c) Somatotonia (d) Viscerotonia
personality traits on the basis of four fluids or
humors in the 4th century BCE? Ans. (c) Somatotonia
Ans. Hippocrates of Kos 2. According to the Five Factor Model, which
component of personality is associated
2. Who developed a classification of personality
with irritability, nervousness and emotional
types into Ectomorphs, Mesomorphs and
instability?
Endomorphs?
(a) Extraversion (b) Neuroticism
Ans. W H Sheldon
(c) Conscientiousness (d) Openness
3. Who said, “people will understand god better in
a football ground rather than in a temple?” Ans. (b) Neuroticism
Ans. Swami Vivekananda 3. Which of these is not one of the strategies to
enhance adherence to exercise?
4. Write one reason to exercise.
(a) Introducing exercise in a playful manner to
Ans. To stay fit
children
II. Fill in the banks. (b) Introducing an aspect of competition
1. Sigmund Freud’s divided the personality into id, (c) Allowing people to exercise whenever they
ego and are in the mood to do it
Ans. Superego (d) Using social media to create awareness
2. personalities have low self-esteem, about the benefits of exercise
suffer from fear or rejection and a negative and Ans. (c) Allowing people to exercise whenever they
pessimistic outlook towards life. are in the mood to do it
Ans. Type D 4. Which one of the following is a correct statement
3. Carl Jung classified personality into three types: in relation to aggression according to the Instinct
Introvert, Extrovert and Theory?
Ans. Ambivert (a) Aggression is learned through copying the
behaviour of others.
4. are likely to have an athletic physique.
(b) Aggression is an inbuilt emotion.
Ans. Mesomorphs
(c) Aggression is a result of prevention from
III. State True or False achieving a goal. Physical Education Companion – 12

1. Type A personalities are outgoing and (d) Aggression is a result of certain external
extroverted. stimuli.
Ans. True Ans. (b) Aggression is an inbuilt emotion.
2. Exercise spreads negative thoughts and 5. In which of the following cases is an extrinsic
encourages negative lifestyle. source of motivation not involved?
Ans. False (a) A young swimmer being made to practice
3. Culture of spreading activities like yoga, martial
everyday by her swimming coach.
arts, swimming, gymnastics, etc. in schools (b) A wrestler training harder because he wants
is a good strategy to increase adherence to to win the Arjuna Award.
exercise. (c) A tired marathon runner continuing to run
Ans. True because the crowd is cheering for him. 81
 (d) A sportsman maintaining strict control on his rewards and rises from within the individual.
diet. It does not depend on external pressures
Ans. (d) A sportsman maintaining strict control on his or considerations. Rather, it arises naturally
diet. and provides the individual enjoyment in the
execution of the task.
B. Very Short Answer Type Questions
7. What is goal setting? (CBSE 2014)
1. How extrinsic motivation sometime may kill
Ans. Goal setting is a development of an action plan
intrinsic motivation? (CBSE SP 2015)
designed to motivate a person.
Ans. As opposed to intrinsic motivation, extrinsic
8. Write one direct and one indirect benefit of
motivation is more goal oriented and seeks
exercise.
a desired outcome and sometimes may kill
intrinsic motivation as it arises from external Ans. One direct benefit of exercise is that the size and
influence and is used as a substitute in the shape of the muscles gets better with exercise.
absence of intrinsic motivation. One indirect benefit of exercise is effective
2. What is the difference between endomorph and sleep.
mesomorph types of personality? (CBSE 2019) 9. How do you think that social media helps in
Ans. Endomorphs have a heavier build and will have spreading awareness regarding exercise?
extra fat on body parts such as the arms and Ans. Social media, nowadays, is a very fast and
thighs. Their temperament, shows a relaxed, important source to spread any concept. So,
easy-going, fun-loving and sociable nature. They the concepts should be floated in the social
like to hang-out with people, eat good food and media so as to reach to the masses. Some
are tolerant and affectionate. But mesomorphs examples of a message can be: ‘Exercise can
are likely to have an athletic physique. Their replace medicine’, ‘Exercise is an important
shoulders are broad, chest narrow, arms and medium to prevent disease’, ‘Exercise promotes
legs strong. Their temperament is associated intellectuality’, ‘Exercise adds life to years and
with adventurousness, courageousness, years to life’ and so on.
assertiveness, and competitiveness.
10. What is hostile aggression? (CBSE 2019)
3. What are the three main types of human
Ans. A person showing hostile behaviour intends
personalities as classified by Sheldon?
to solely harm the opponent. They are driven
Ans. According to William Herbert Sheldon, the three by anger and their act is impulsive. A hostile
main personalities are: aggressor finds validation for her / his behaviour
• Ectomorphy with Cerebrotonia. in the pain and injury caused to the other party.
• Mesomorphy with Somatotonia. 11. What is instrumental aggression?

• Endomorphy with Viscerotonia. Ans. This type of aggression is called channelled

aggression also. Instrumental aggression is
4. What are the two attitudes distinguished by Carl
accompanied not by anger but with the desire to
Jung? win the competition or to establish some sort of
Ans. The two clear-cut, mutually exclusive attitudes an external goal.
are: 12. How is aggression different from assertive
Physical Education Companion – 12

• introversion behaviour?
• extraversion. Ans. Aggression is a feeling of anger that results in
5. Explain the term ‘Realistic’ in goal setting hostile and violent behaviour but assertion is
principles. (CBSE 2015) different from aggression, which is “behaviour
that involves the use of legitimate physical or
Ans. Realistic goals are what we need. Realism and verbal force to achieve ones purpose”.
goal setting – realistic goals – is another natural
step in the setting goal process. With being C. Short Answer Type-I Questions 3 marks
realistic we are now focusing how we can make 1. Personality and posture are the two opposite
the goal come true in our life. Reality, therefore, sides of the same coin. Comment. (CBSE SP 2016)
plays a vital role in setting our goals.
Ans. Posture is the position in which we hold our
6. Explain intrinsic motivation. (CBSE 2015)
body upright against gravity while standing,
82 Ans. Intrinsic motivation is one that seeks internal sitting, walking, running or lying down. The force
 of gravity acts upon our body constantly. If the traits. They are the most visible traits of an
muscles of our body are weak, we may suffer individual, shaping her / his personality and
from postural deformities such as kyphosis, driving her / his actions.
lordosis, scoliosis, bow legs, knock knee, • Central traits: These traits are found in every
flatfoot, etc. It is because of these deformities, person to some degree and unlike cardinal
our working efficiency usually gets reduced. traits do not have a lasting or overwhelming
Personality refers to an individual’s characteristic influence on an individual’s personality.
patterns of thought, emotion and behaviour • Secondary traits: Associated with
together with the psychological mechanism preferences and attitudes, these traits will
hidden or not behind those patterns. Based on manifest only in specific circumstances.
these differences, it is wrong to say that posture
and the personality are the same. Personality is 4. Explain goal setting as a technique of motivation,
a psychological system that shape her /his mind in brief. (CBSE 2012)
and influences her/his behavioural expression Ans. It is a known fact that motivation is the cause of
while the posture is static and dynamic. It our actions, desires and needs and, therefore,
is a homeostatic mechanism that can be it drives our goal-oriented behaviour. Once the
voluntary controlled to a significant extent by student is able to accomplish small targets, she/
bone adjustments. Hence, the proverb can be he can move on to bigger goals, such as getting
justified. into the school or local sports teams, for which
2. What are the different dimensions of personality? she/he will have to carve extra time from her/
Write in brief about two. (CBSE 2017) his daily schedule. To be a successful person,
even at this stage, commitment is necessary.
Ans. Personality is a complete unit in itself and are
Focus can be maintained by keeping the
composed of: ultimate destination in mind and envisioning
• Physical dimension the feeling of satisfaction and pride that will
• Mental dimension come along with victory. ‘Goal-oriented’ applies
to all kind of activities not just missions and
• Social dimension and
long-term visions.
• Emotional dimension.
5. Write down Sheldon’s and Jung’s classification
(i) Emotional dimension: Every person has of human personalities.
various emotions like pleasure, hope, hate,
Ans. Classification of personality by William
anger, luster, etc. If an individual does not
Herbert Sheldon:
have appropriate control over these emotions,
he may become abnormal and uncontrollable. • Ectomorphy with cerebrotonia: Ectomorphs
There are many situations in sports where have narrow shoulders, thin arms and legs,
sports persons show their emotional status. a narrow face and a flat chest. They are
Emotional stability plays a very important part slim and slender, their diet notwithstanding.
of one’s personality. Therefore, sports and They are socially awkward and tend to prefer
games do help in developing these emotions solitude to company, but are also creative
and tend to enable them to have proper and intellectual. Medically, this pattern of
control over these emotions. temperament is termed cerebrotonia.
(ii) Mental dimension: Sports and games • Mesomorphy with somatotonia: Mesomorphs Physical Education Companion – 12
provide ample opportunities for individual are likely to have an athletic physique. Their
to participate in creative experience. There shoulders are broad, chest narrow, arms
is no doubt that individuals learn to make and legs strong. They have more muscle
judgements, utilize reflective and creative than fat. Somatotonia is the name of the
thinking and obtain knowledge about the temperament associated with mesomorphs.
rules and regulations of games and sports. It consists of traits such as adventurousness,
3. Define trait. What are the three main types of
courageousness, assertiveness, and
traits? competitiveness.

Ans. Traits are human characteristics that define the

• Endomorphy with viscerotonia: Endomorphs
personality of a person. have a round body characterised by wide
hips, narrow shoulders and skinny ankles
The three main traits are: and wrists. They have a heavier build and
• Cardinal traits: These traits are dominant will have extra fat on body parts such as the 83
 arms and thighs. Their temperament, called • Agreeableness: Agreeable people are kind,
viscerotonia, shows a relaxed, easy-going, compassionate, helpful, warm and trusting of
fun-loving and sociable nature. They like to others. They are interested in other people,
hang-out with people, eat good food and are show a healthy level of empathy and enjoy
tolerant and affectionate. being good friends. The people who are low
Classification of personality by Carl Jung:
in agreeableness have little empathy and
cooperativeness.
(i) Introvert:
An introvert is associated
with introversion. They are motivated or • Neuroticism: Neurotics are emotionally
energised by the internal world of thoughts, unstable; they are irritable, nervous, anxious,
feelings and reflections. They focus on quick to worry even over the smallest matters,
the effect the outside world has on them. and often fall into depression.
Introverts prefer their own company to that 7. Briefly describe intrinsic motivation.
of others. They do not feel comfortable Ans. Intrinsic motivation is one that seeks internal
socialising or being around new people. rewards and rises from within the individual.
(ii) Extrovert: An extrovert is associated with
It does not depend on external pressures
extraversion by the external world of objects or considerations. Rather, it arises naturally
and other people. They are just opposite and provides the individual enjoyment in the
to introverts. They thrive in social settings. execution of the task. It is crucial for cognitive,
They like to be around people and interact social and physical development.
with them. Introverts are thought-oriented
and extroverts are action-oriented. 8. Briefly describe extrinsic motivation.

(iii) Ambivert: No one is completely introverted

Ans. Extrinsic motivation is more goal-oriented
or extroverted, and it would be dangerous and seeks a desired outcome. It arises from
to become so. An introvert needs to external influences, and is used as a substitute
channel the extraversion in her/him to stay in the absence of intrinsic motivation. Extrinsic
connected to the outside world, while an motivation is often associated with rewards and
extrovert should do the same with their punishments.
introverted sight to keep in touch with their 9. ‘Exercise adherence is a healthy habit.’
inner self. The persons who possess both Comment.
the traits of introverts and extroverts are Ans. Exercise adherence is a habit of doing exercise
called ambiverts. regularly. If someone does regular physical
6. What are the components of personalities as activity in the form of sports or specific exercise
categorised by the Big Five Theory? related to fun or fitness, it becomes a good
Ans. The components of personality as characterised habit. And when this habit becomes automatic
by Big Five Theory are as follows: and one feels addicted, this concept is called
exercise adherence. In such a case, one
• Openness: It means more than being frank will certainly follow all the necessary steps
and expressive. It refers to a high level of to exercise regularly and will also follow a
receptivity towards new ideas and challenges. systematic routine for a prolonged period of
Open individuals have an adventurous and time. One will have no reason to say ‘no’ to
curious spirit, immense imagination and the an exercise session. Exercise adherence is a
Physical Education Companion – 12

ability to examine abstract ideas. very healthy habit where a person is benefited
• Conscientiousness: These features for her/ his lifetime. It you want to add years to
traits like thoughtfulness, discipline, focus, your life, then exercise adherence is the best
commitment, strong impulse control and addiction.
dependability. Individuals who are strong on 10. Give five reasons to exercise daily.
this dimension are well-organised, dedicated
and reliable. Ans. Five reasons to exercise daily are as follows:

• Extraversion: People in whom extraversion • If you want to stay young and fit, you need to
is the dominant trait are outgoing, sociable, exercise regularly.
assertive, friendly and enjoy the attention of • Regular exercise improves the body
others. They make a lot of friends and speak metabolism which in turn enhances the
freely. growth and development process of the body.
84
 • It improves the defense mechanism of our while a person with instrumental aggression is
body and keeps us disease free. accompanied not by anger.
• It helps to attain a good posture which in turn D. Short Answer Type –II Questions 5 marks
helps in developing a better personality.
1. What is personality? Explain its different
• If one wants to experience the psychological dimensions. (CBSE 2017)
and social benefits of exercise, then one
should exercise regularly. Ans. Personality is a psychological system that
shapes the mind and influences the behavioural
11. Explain the behavioural benefits of exercise.
expression. The different dimensions of
Ans. The behavioural benefits of exercise are – personality are:
better ethical conduct, better discipline, effective • Physical dimension: It is considered the
sleep, cooperation and friendly behaviour, most important dimension of personality. All
sportsmanship. individuals are impressed by persons who
12. How do you think exercise can help in better have good physique. We know that physical
academic performance? structure of an individual is related to the
Ans. Studies have also shown that exercise has heredity but certain traits of one’s personality
many indirect benefits on the intellectual front. can be improved in certain environment.
Academic performance gets better, logical • Social dimension: It also plays a very
power, quick interpretation, reasoning and important role is personality dimensions. A
problem-solving capacity enhances. good personality is one which is sociable.
There are some important and essential
13. What causes aggression in sports? Briefly
traits of personality which includes character,
discuss. etiquettes, work ethics, attitude, cooperation,
Ans. There are different theories to explain what sympathy, kindness, etc. These traits are
induces aggression in sports. These are as developed in the surroundings where he
under: brought up.
• Instinct theory: This theory states that • Emotional dimension: Every person has
aggression is an inbuilt emotion in human various emotions like pleasure, hope, hate,
beings, and that sports provides a medium anger, luster, etc. If an individual does not
for releasing it in a safe and controlled have appropriate control over these emotions,
manner. he may become abnormal and uncontrollable.
• Social learning theory: This theory claims There are many situations in sports where
that aggression is learned through observing sportspersons show their emotional status.
and copying the behaviour of others. Emotional stability plays a very important part
of one’s personality. Therefore, sports and
• Frustration – Aggression theory: It states games do help in developing these emotions
that the aggression is a result of prevention and tend to enable them to have proper
from achieving a goal. control over these emotions.
• Revised frustration – Aggression theory: • Mental dimension: Sports and games
Frustration does not by default cause provide ample opportunities for individual
aggressive behaviour but prepares an to participate in creative experience. There Physical Education Companion – 12
individual for it. For aggressive behaviour to is no doubt that individuals learn to make
occur, certain stimuli have to act first, such judgements, utilize reflective and creative
as events or objects that have an aggressive thinking and obtain knowledge about the
meaning to the players, an aggressive rules and regulations of games and sports.
temperature, etc.
2. Describe how Sheldon and Jung classified
14. How does hostile aggression differ from human personalities.
instrumental aggression?
Ans. Refer answer 5 of Section ‘B’ – Short Answer
Ans. A person showing hostile behaviour intends
Type-I Questions.
to solely harm the opponent while a person
with instrumental aggression desires to win 3. Write a note on the Big Five Theory.
the competition or to establish some sort of an Ans. Big Five Theory or Five Factor Model, was the
external goal. A person with hostile aggression culmination of decades of exploration on the
is driven by anger and their act is impulsive subject of personality. It was the culmination 85
 of decades of exploration on the subject of and provides the individual enjoyment in the
personality. The Big Five Theory states five execution of the task. Intrinsic motivation
components of human personality as follows. is crucial for cognitive, social and physical
• Openness: In this context openness means development while if we discuss about extrinsic
more than being frank and expressive. It motivation, it is opposite to intrinsic motivation
refers to a high level of receptivity towards as more goal-oriented and seeks a desired
new ideas and challenges. Open individuals outcome. It arises from external influence and is
have an adventurous and curious spirit, used as a substitute in the absence of intrinsic
immense imagination and the ability to motivation. This is always associated with
examine abstract ideas. rewards and punishments.

• Conscientiousness: Conscientiousness Techniques of motivations are described below:

features traits such as thoughtfulness, • Goal setting: It says that people will be
discipline, focus, commitment, strong impulse motivated to the extent to which they accept
control and dependability. Individuals who are specific challenging goals and receive
strong on this dimension are well organised, feedback that indicates their progress
dedicated to plans and schedules, meticulous towards goal achievement.
with details and reliable. • Reinforcement theory: Reinforcement
• Extraversion: People in whom extraversion theory is based on “law of effect”, which is
is the dominant trait are outgoing, sociable, the idea that behaviours are selected by their
assertive, friendly and enjoy the attention of consequences. This theory overlooks the
others. internal state of an individual.
• Agreeableness: Agreeable people are kind, 6. Discuss eight techniques of motivation.
compassionate, helpful, warm and trusting of Ans. The eight techniques of the motivation are:
others.
• Setting a daily activity schedule
• Neuroticism: Neurotics are emotionally
unstable. They are irritable, nervous, anxious, • Goal setting
quick to worry even over the smallest matters, • Self-endorsement
and often fall into depression. • Test your cant’s
4. Participationin sport results in all-round • Visualise success
development of personality. Justify.
(CBSE SP 2015) • External source of motivation
Ans. Sports play an important role in the • Constant feedback and evaluation
development of personality of an individual. • Rewards and awards
They are as significant as that of a balanced • Motivational music and talks.
diet. At an individual level, sports and games
act as an indispensible vehicle which leads to (For description of each point, refer to pages
physical, mental, social, emotional and moral 162–164 of the textbook.)
development of that individual. Sports play a vital 7. Explain the concept of exercise adherence.
role in the harmonious development or all round Ans. Exercise adherence means inclination towards
development of personality of an individual. exercise. It is something like sticking to a habit
Physical Education Companion – 12

Hence, we justify that sports and games of doing exercise regularly. If someone does
contribute towards all round development like regular physical activity in the form of sports
physically, mentally, intellectually, socially and or specific exercise related to fun or fitness,
emotionally. it becomes a good habit. And when this habit
5. Differentiate between intrinsic and extrinsic becomes automatic and one feels addicted, this
motivation. Explain in detail goal setting and concept is called exercise adherence. In such a
reinforcement as technique of motivation. case, one will certainly follow all the necessary
(CBSE 2016) steps to exercise regularly and will also follow
Ans. Intrinsic motivation is one that seeks internal a systematic routine for a prolonged period of
rewards and rises from within the individual. time. One will have no reason to say ‘no’ to
an exercise session. Exercise adherence is a
It does not depend on external pressures very healthy habit where a person is benefited
86 or considerations. Rather, it arises naturally for her/ his lifetime. It you want to add years to
 your life, then exercise adherence is the best Ans. Five strategies for enhancing adherence to
addiction. exercise are as follows:
8. What are the benefits of regular exercise? • Exercise should be introduced in a playful
Ans. Some of the benefits are direct and some are
manner to the kids.
indirect. Some of them are discussed below: • It should be a part of everyday school
activities.
• Some of the physical benefits can be
referred to as the direct benefits of exercise. • Regularity should be maintained to develop a
Example: size and shape of the muscles gets healthy habit.
better with exercise. • Benefits of exercise should be made clear so
• The strength, flexibility, muscle endurance that those exercising know the reasons for
and coordination of the muscles improve with doing exercise.
exercise. This can be understood as direct • A culture should be developed in every family
physiological benefits of exercise. to promote adherence to exercise to the next
• Some other direct physiological benefits generation.
of exercise are – improves haemoglobin 10. ‘Exercise adds life to years and years to life.’
concentration, body metabolism, improves Justify the statement.
circulation and bone density, better pain
Ans. Exercise adds life to years and years to life.
tolerance, etc.
This statement is true. There are many benefits
• Other indirect physical benefits are – of exercise. Habit of exercise and participation
improves posture and physical personality in sports increases the social circle and social
traits, etc. contacts.
• Some of the indirect psychological benefits People who exercise regularly forms a healthy
are – improves willpower, memory and group and tends to discuss constructive ideas.
determination, reduces stress and anxiety, They usually stay away from unhealthy habits
improves self-motivation and self-esteem, and anti-social acts. Exercise spreads positive
etc. thoughts and encourages positive lifestyle
• Some of the indirect behavioural benefits of because it helps in regenerating new cells in
exercise are – better ethical conduct, better our body which means fresh energy in our body.
discipline, effective sleep, cooperation and Exercise also improves the spiritual conduct
friendly behaviour, sportsmanship. of an individual because it helps to develop a
strong connection between mind, body and
• Studies have also shown that exercise has soul. Social media, nowadays, is a very fast
many indirect benefits on the intellectual and important source to spread any concept.
front. Academic performance gets better, So, the concepts should be floated in the social
logical power, quick interpretation, reasoning media so as to reach to the masses. Some
and problem-solving capacity enhances. examples of a message can be: ‘Exercise can
• Habit of exercise and participation in sports replace medicine’, ‘Exercise is an important
increases the social circle and social medium to prevent disease’, ‘Exercise promotes
contacts. People who exercise regularly intellectuality’, ‘Exercise adds life to years and
forms a healthy group and tends to discuss years to life’ and so on. Physical Education Companion – 12
constructive ideas. They usually stay away 11. What are the psychological, physiological and
from unhealthy habits and anti-social acts. behavioural benefits of exercise?
• Exercise spreads positive thoughts and Ans. The physiological benefits of exercise are –
encourages positive lifestyle because it helps improves haemoglobin concentration, body
in regenerating new cells in our body which metabolism, improves circulation and bone
means fresh energy in our body. density, better pain tolerance, etc.
• Exercise also improves the spiritual conduct Some of the psychological benefits are –
of an individual because it helps to develop a improves willpower, memory and determination,
strong connection between mind, body and reduces stress and anxiety, improves self-
soul. motivation and self-esteem, etc.
9. Write down any five strategies for enhancing The indirect behavioural benefits of exercise
adherence to exercise. are – better ethical conduct, better discipline, 87
 effective sleep, cooperation and friendly 14. Explain Sheldon’s classification of personality
behaviour, sportsmanship. and explain its importance in physical education
12. What do you mean by aggression? What causes
and sports. (CBSE 2015)

it in sports? Describe the types of aggressions Ans. For Sheldon’s classification of personality, refer
observed in sports. answer 5 of Short-Answer Type-I Questions.
Ans. According to Baron and Richardson, “Any form Importance of Sheldon’s classification of
of behaviour towards the goal of harming or personality in physical education and sports.
injuring another living being who is motivated to Sports play an important role in the development
avoid such treatment” is called aggression. of personality of a person. They are as
Causes of aggression: The following are the
significant as that of a balanced diet. At an
causes of the aggression: individual level sports and games play a vital
• Instinct theory: This theory states that role in the harmonious development or all round
aggression is an inbuilt emotion in human development of personality of an individual. We
beings and that sports provides a medium can in other words say that sports and games
for releasing it in a safe and controlled contribute a lot towards the development of
manner. personality like: physical development, mental
development, social development and emotional
• Social learning theory: Aggression is development (As discussed earlier).
learned through observing and copying the
behaviour of others. E. Value-Based Question
• Frustration – aggression theory: Aggression Radhika is a student of 11 standard. She is a
is a result of prevention from achieving a goal. quiet person and never gets involved much with
Frustration is the sole cause of aggression. her friends, while her friends are outgoing and fun
• Revised frustration – aggression theory: loving. She is a good student but never goes out
For aggressive behaviour to occur, certain to play with her friends. One day she meets Anne,
stimuli have to act first, such as events or a girl who lives in her neighbourhood. They both
objects that have an aggressive meaning to become friends. Anne told her about the benefits
the player an aggressive temperament. of regular exercise. Radhika realised her mistake
and started doing exercise regularly. She thanked
Types of aggression: The following are the her friend for this suggestion and motivation.
types of aggression:
Answer the following questions based on the
• Hostile aggression. above passage:
• Instrumental aggression. 1. What do you mean by the term ‘motivation’?
• Assertion. 2. What are the benefits of exercise?
13. Discuss the role of psychologist for a team 3. What kind of values does Anne possess?
preparing to participate in competition.
(CBSE SP 2016)
Ans.

Ans. The roles of sports psychologists varies 1. Motivation is defined as the cause of people’s
depending their nature of qualifications or other actions, desires and needs, the primary driver
qualities. However, the main role of psychologist of goal-oriented behaviour.
Physical Education Companion – 12

for preparing a team to participate in competition 2. Some of the physical benefits can be referred to
can be listed as under to help athletes cope with as the direct benefits of exercise.
performance: Example: size and shape of the muscles gets
• Help athletes to improve mental skills for better with exercise. The strength, flexibility,
performance. muscle endurance and coordination of the
• Help athletes to prepare for competition. muscles improve with exercise. This can be
understood as direct physiological benefits of
• Help athletes come back after injury. exercise.
• Help athletes to improve practice efficiently. 3. Sharing knowledge, friendship, helping others,
• Help athletes cope with performance fears. etc.

88
 Chapter 10 III. State True or False

Training in Sports 1. Interval training method was first devised by the

Finnish coach Lauri Pikhala.
P. 187–190 Ans. True

A. Objective Type/Multiple-Choice Questions

2. Accelerated runs are not repeated with sufficient
(1 mark)
intervals in between.
Ans. False
I. Give one word answers.
3. In Ballistic Method, the movement is performed
1. Who developed the Fartlek method? with rhythmic swinging in the maximum range
Ans. Gösta Holmér that can be obtained.
2. In which year, the Fartlek Training method was Ans. True
developed? 4. Balance ability is to adjust or change the
Ans. 1937 movement effectively according to anticipated
changes in a situation.
3. It is the ability of a muscle or a group of muscles
to exert maximum force against a resistance. Ans. False
Name it.
IV. Multiple-Choice Questions
Ans. Strength
1. Which of these is an example of an isometric
4. Name the person/s associated with the exercise?
development of circuit training method.
(a) Plank hold (b) Push up
Ans. R E Morgan and G T Adamson
(c) Running (d) Weightlifting
5. Which training method is executed with
Ans. (a) Plank hold
repeated efforts at a fast pace, with intervals of
incomplete recovery in between? 2. Which of the following is not a categorisation
Ans. Interval training method
of endurance using nature of the activity as a
parameter?
6. Who said, “Endurance is the ability to resist
(a) Basic endurance (b) General endurance
fatigue?”
(c) Specific endurance (d) Speed endurance
Ans. Herre
Ans. (d) Speed endurance
II. Fill in the banks.
3. Milind is preparing for an upcoming marathon
1. is a Swedish word for ‘speed play’. by running 400 m distances 15 times every day.
Ans. Fartlek Which method for developing endurance is he
following?
2. flexibility is the ability to perform a
range of movements with greater ease through (a) Continuous training method
external help. (b) Interval training method
Ans. Passive (c) Fartlek method
3. There are two stages of isotonic exercises (d) Pace constant method Physical Education Companion – 12
based on the type of contraction: concentric and
Ans. (b) Interval training method
4. What type of speed is defined as the ability to
Ans. Eccentric
maintain maximal speed for maximal distance
4. Isometric Strength is also known as and maximal duration?
strength.
(a) Acceleration ability
Ans. static
(b) Locomotor ability
5. Isokinetic exercises were proposed by
(c) Movement ability
in 1968.
(d) Reaction ability
Ans. James Perrine
Ans. (b) Locomotor ability

89
 5. Which of these components of circuit training is that uses lifting or lowering of weight or
meant to strengthen the upper body? opening or closing of joints, such as in
(a) Bench squats (b) Skipping pressing and squatting, is isotonic strength
while the exercises using isometric strength
(c) Pull-ups (d) Bench lift
are done in one position and will improve
Ans. (d) Bench lift strength in that position only.
6. What kind of coordinative ability is defined as 6. Explain why isometric exercises can be
the ability to determine the position of the body performed anywhere.
and its parts in time and space with respect to Ans. Isometric exercise can be done anywhere for
gravity and moving objects? the reason that this type of exercises do not
(a) Combinatory ability (b) Balance ability need any specialised equipment nor are they
(c) Orientation ability (d) Differentiation ability time-consuming.
Ans. (c) Orientation ability 7. Define isokinetic exercises.
Ans. Isokinetic are the exercises in which the
B. Very Short Answer Type Questions muscles contract with maximum force through
1. Explain the term sports training. (CBSE 2018) every point in the range of motion. They involve
Ans. Sports training means the process of preparation specific muscle contractions that can only be
of the sportspersons/athletes for the highest executed with the use of specialised complex
level of performance. This includes mental, equipment called dynamometers.
physical, psychological, intellectual and moral 8. Define endurance.
preparation of the players by means of physical Ans. Endurance is the ability to resist fatigue for a
exercises. prolonged duration of time. It can be defined
2. What are the two types of muscular strength? as “endurance is the result of the physiological
Ans. The two type of muscular strengths are: capacity of the individual to sustain movement
over a period of time”.
• Isotonic strength.
9. What is a continuous training method?
• Isometric strength.
Ans. In continuous training method, a load is applied
3. What is dynamic strength? for a long duration without any break. For
Ans. Dynamic strength is also known as Isotonic performing the continuous training method,
strength. It is the type of strength that comes into the intensity is kept low and the time restricted
play in the movement of muscles, i.e. shortening to half an hour although, this duration may be
and lengthening of muscles. expanded as per the capacity of the training
4. What is static strength? individual.
Ans. Static strength is known as isometric strength. It 10. What do you mean by the interval training
is the ability of the muscle to apply a force against method?
an immovable object without considerably Ans. The interval training method is executed with
shortening its length. repeated efforts at a fast pace, with intervals
5. Differentiate between isotonic strength and of incomplete recovery in between. The aim is
isometric strength. to increase the heartbeat to 170–180 beats per
Physical Education Companion – 12

minute.
Ans. The difference between isotonic strength and
isometric strength can be as under: 11. What happens in the Fartlek method?

• Isotonic is the strength known as dynamic Ans. In this method, the change in intensity is decided
strength while the isometric is known as by the surface of running, the surroundings, the
static strength. athlete’s physical strength and limitations, the
climate, etc.
• Isotonic is the type of strength that comes
into play in the movement of muscles, i.e. 12. What is speed?
shortening and lengthening of muscles while Ans. Speed is the ability to produce the greatest
using the isometric strength the joint angle possible impulse at the shortest possible time.
and muscle length will not undergo any 13. ‘Pace races mean, running the whole distance
change during contraction. of a race at a constant speed’. Which are the
90 • The isotonic strength used in any exercise races included in pace races? (CBSE 2015)
 Ans. Pace runs are characterised by uniform speed. diameter of the muscle translates to bigger
This means that the athlete runs the course of muscular strength.
the race at a steady and definite speed. This • the volume of fast-twitch (phasic) muscle
method is applied to races of 800 m and above. fibres, as these muscles contract faster.
14. Suggest any two methods to improve flexibility.
• the volume of phosphagen storage, as these
(CBSE 2019)
high-energy phosphate compounds can
Ans. Ballistic method and Static Stretching method supply energy to the muscles in the absence
are the two methods that improve flexibility. of the main sources of energy.
15. How is active flexibility different from passive • body weight, as being overweight means
flexibility? having more weight to move.
Ans. Active flexibility is different from passive • limb length, as persons with shorter limbs
flexibility on the following grounds: have better leverage.
In active flexibility no external force is applied. • muscle length, as those with longer muscles
The range of motions is performed using the have the advantage of developing the size
individual’s own muscular force. It is lesser in and strength of their muscles to a greater
force than passive flexibility, while a passive degree.
flexibility is the ability to perform a range of 2. Briefly discuss the three types of isotonic
movements with greater ease through external strength.
help. It enables the individual to assume and
hold a position without her/his own muscular Ans. The three types of Isotonic strength are:
power. • Maximum strength: It is the ability of a
16. What is coordinative ability? (CBSE SP 2016) muscle to overcome resistance of a maximum
intensity of stimulus in a single contraction.
Ans. Coordinative abilities are abilities that enable an
Applying this strength demands an efficient
individual to do various related activities properly neuromuscular coordination. It activates
and efficiently. Since it is the ability to execute type II fast-twitch muscle fibres. It increases
and control movements, it is a salient part of the levels of muscle-building hormones and
every sport, whether combative or individual. enhances bone density and strength.
17. Suggest any two isometric exercises for • Explosive strength: It is the ability of a
shoulder region. (CBSE 2015)
muscle when exerting force against a strong
Ans. The two isometric exercises for shoulder region stimulus within a short period of time, that
are: is the ability to overcome resistance at high
(i) Shoulder presses speed. Like maximum strength, explosive
strength also stimulates type II fast-twitch
(ii) Dumb-bell curls.
muscle fibres. It improves intramuscular
18. What do you understand by circuit training? coordination and reaction time, in addition to
Ans. Circuit training is a type of resistance training making the connective tissues and muscles
that uses high-intensity aerobics in order to more elastic and sturdy.
augment muscular strength and endurance. • Strength endurance: It is the ability of a
19. What is the idea behind circuit training? muscle to overcome resistance for as long as Physical Education Companion – 12
possible. Usually displayed in activities that
Ans. The main idea behind circuit training is to develop
require a relatively long duration of muscle
endurance and strength simultaneously. tension with minimal decrease in efficiency,
Besides, flexibility and mobility are also it is most effective in sports.
considered its ideas or objectives. 3. Explain how isometric and isotonic exercises
C. Short Answer Type-I Questions 3 marks differ from each other.
1. Make a list of factors that determine muscular Ans. In isometric exercise, a group of muscles
strength. develops tension against another group of
muscles without any changes in the length of
Ans. Muscular strength is determined by several the muscles, while in isotonic exercises, the
factors: muscles visibily contract with varying tension
• the cross-sectional area of muscle fibres while working against a constant load. Due to
recruited to generate force, as a larger the resistance of the external force exceeding 91
 the internal force produced by the muscles method that blends continuous training with
the isometric exercises cannot shorten during interval training. It lays emphasis on both aerobic
contraction, while the resistance changes with and anaerobic system. In this method pace or
the angle of point while remaining constant in speed is not pre-planned and, therefore, it is left
terms of force. In it the tension produced in the to the discretion of individual.
muscle during contraction shifts according to the 7. What do you mean by interval training and how
initial length of the muscle fibres, angle of the pull endurance can be developed by this method?
of the muscle and the speed of the contraction. (CBSE 2016)
In isometric exercises, the joint angle remains
unchanged and after continuing the exercise for Ans. The interval training method is executed with
some more time, the muscles involved will start repeated efforts at a fast pace, with intervals
to tremble. Unlike isometric exercises, isotonic of incomplete recovery in between. It involves
exercises accomplish work, as both muscles a series of low-intensity workouts intercepted
and joints move and change their direction. with rest or relif periods. The aim is to increase
the heartbeat to 170–180 beats per minute. For
4. What are the two types of contractions involved
this reason the heart rate is monitored and it is
in isotonic exercises?
often referred to as training of the heart. Since,
Ans. There are two stages of isotonic exercises endurance is the ability to sustain an activity,
based on the type of contraction: concentric and therefore, the method of interval training is a well
eccentric. In concentric contraction, the muscle designed method to develop the endurance. We
is shortened to produce force. An example know that the interval method is executed with
can be studied in the use of biceps curl, which repeated efforts so are the endurance.
involves curling the arm to bring the weight up to
8. What do you mean by flexibility and discuss
chest level. In eccentric contraction, the muscle
in detail about slow stretching and holding as
under tension is lengthened, as observed during
lowering weights. When performed at high
method for developing flexibility? (CBSE 2016)

intensity, it is far more effective at increasing Ans. Flexibility is the ability to exhibit wide range
muscle mass and strength than concentric and amplitude of movements by an individual’s
contraction. joints. With greater flexibility, the individual can
5. What is endurance? Explain its types.
efficiently perform various motions, whether
(CBSE 2017)
they are complicated or ordinary. Moreover,
flexibility reduces the amount of time required
Ans. Endurance is the ability to resist fatigue for a by an athlete to protect targeted moves, reduces
prolonged duration of time. fatigue and risk of injuries, as well as increases
The types of endurance are: strength, speed, and endurance.
• Basic endurance: It is an individual’s ability Slow Stretch Hold Method: In this method, the

to resist fatigue when applied to loads of muscles are slowly stretched to its maximum and
medium intensity stimulus and aerobic held there for a few seconds (5–8 sec) before
muscular metabolism. returning to its original position. This method is
• General endurance: It is the ability to tolerate effective for improving passive flexibility which
endurance exercise and resist fatigue caused forms the basis of active flexibility.
by various kinds of activities. 9. List factors that determine speed.
Physical Education Companion – 12

• Specific endurance: It is the ability to resist Ans. The following factors determine speed:
fatigue caused by a specific or particular
• The personal attitude and work ethic of the
sports activity.
athlete.
6. What is Fartlek training? Write in brief.
• The amount of energy stores – both the main
(CBSE 2017)
and supplementary.
Ans. It is the method used for developing endurance.
• The flexibility and durability of the muscles.
In this method self-discipline plays a vital role.
• The explosive strength of the individual’s
The duration of training depends upon the
muscles.
experience of athlete but it last as envisaged for
45 minutes but varies from aerobic walking to • The successful coordination between motor
anaerobic sprinting. ‘fartlek’ word is a Swedish and sensory nerves.
word which means ‘speed play’. It is a training • The structure of the muscle fibres.
92
 10. What is the importance of circuit training? (i) Maximum strength
Ans. Circuit training is the most time-efficient way to (ii) Explosive strength
develop strength and endurance of the muscles. (iii) Strength endurance
This means it is ideal for even those people II. Isometric strength
who don’t have much time to spare for regular
exercises. (For detailed description refer to pages 175–176)

11. There are two sets of exercises. One set OR

involves five stations targeting the upper body. Isometric or Static Exercise: In isometric

The other involves two stations for the upper exercises , a group of muscles develops tension
body, and one each for the core, lower body and against another group of muscles without any
total body. Which of these sets is more likely to changes in the length of the muscles. There
be part of a circuit training programme? are two variations of isometric exercises:
Ans. Set two is more likely to be part of circuit training overcoming and yielding. In the first type the
programme as it focuses on the exercise of the joints and muscles apply force to an immovable
whole body. object, and in the second, they are held in a
static position while opposed by resistance.
12. What would be your chosen exercises for circuit The main advantage of isometric exercises
training? is the strengthening of the muscles due to
Ans. I would like to choose ‘whole body’ exercise longer duration of the systematic contraction
which includes treadmills, squat thrusts, with relatively little loss of energy. They can be
skipping, jogging for circuit training. performed anywhere as they do not need any
equipment.
D. Short Answer Type-II Questions 5 marks
Isotonic Exercises: In isotonic exercises,

1. Discuss in detail the methods of improving the muscles visibly contact with varying
muscular strength. tension while working against a constant load.
Ans. Development of strength brings about a Unlike isometric exercises, isotonic exercises
holistic improvement to the body. It upgrades accomplish work, as both muscles and joints
speed, agility and flexibility-qualities that are move and change their direction. There are
advantageous for all individuals in general, but two stages of isotonic exercises based on the
sportspersons in particular. The latter group of type of contraction: concentric and eccentric. In
specialists have to overcome one or more of the concentric contraction, the muscle is shortened
four types of resistance with their strength: to produce force. In eccentric contraction,
• Resistance of the implements to be used, the muscle under tension is lengthened, as
such as javelin in javelin throw, weight in observed during lowering weights. When
weight lifting and so on. performed at higher intensity, it is far more
effective at increasing muscle mass and strength
• Resistance of their own body, in jumping, than concentric contraction. The advantages
sprinting, etc. of isotonic exercises are enhancement of
• Resistance of their opponent, in combative coordination and strength, development of
sports. speed and endurance and increase in length
• Frictional resistance of external forces, as and flexibility of the muscles. Physical Education Companion – 12
experienced in swimming, rowing, cycling, Isokinetic Exercises: In Isokinetic exercises,

etc. the muscles contract with maximum force
2. What are the types of strength? Explain isotonic
through every point in the range of motion. In
method to improve strength. isokinetic exercises resistance is accommodated
throughout the range of motion and the and the
OR contractions are performed at a dynamic pre-
Write in detail about the strength improving set fixed speed. The speed, therefore, remains
method – isometric, isotonic and isokinetic. constant even if the amount of force exerted
(CBSE 2019) varies as per the strength and ability of the
Ans. Muscular strength broadly classified as: individual performing the exercise. Isokinetic
exercises are considered the best method
I. Isotonic strength: There are three types of for improving explosive strength and strength
isotonic strength: endurance. The one disadvantage is that they 93
 can be performed with the use designated of training that is designed to improve your
machines. fitness level for the purpose of improving sense
3. Discuss types of endurance. of improving your ability to perform a given
sport.
Ans. The types of endurance are:
The two methods of speed development are:
• Basic endurance: It is an individual’s
ability to resist fatigue when applied to • Acceleration run: We have learnt that
loads of medium intensity stimulus and this run of an object is the rate at which its
aerobic muscular metabolism. In this type of speed changes. When an athlete sprints,
endurance, a large number of muscles are she/he does not simply start running at
involved and the movements are performed maximal speed; it is attained through
at a slow and steady pace for a longer gradual increment. This principle is used in
duration of time. acceleration run mode of developing speed.

• General endurance: It is the ability to • Pace run: Unlike acceleration runs, paced
tolerate endurance exercises and resist runs are characterised by uniform speed.
fatigue caused by various kinds of activities. This means that the athlete runs the course
Activities involved general endurance can be of the race at a steady and definite speed.
either aerobic or anaerobic. The duration is 6. Explain the methods of flexibility development in
shorter in comparison to basic endurance but detail. (CBSE 2014)
it enables an athlete to undergo various kind Ans. The following methods are used to improve
of activity within getting tired. flexibility:
• Specific endurance: Specific endurance • Ballistic method: In this method, the
can be defined as the ability to resist fatigue movement is performed with rhythmic
caused by a specific or particular sports swinging in the maximum range that can be
activity. Different sports trigger different levels obtained. The involved joint is stretched with
of fatigue; consequently, specific endurance a swing, keeping the count in mind. At each
can show variations. count, the joint is stretched to the maximum
4. Discuss the methods of improving endurance. limit and then flexed. To avoid overstretching
Ans. The methods that can improve the endurance the joint, the individual should warm-up.
are: • Static stretching method: In static
• Continuous training method: In this method stretching, the muscle is stretched to its
a load is applied for a long duration without maximum limit and then released gradually
any break. Its intensity is kept low and the to return to its original position. The duration
time frame restricted to half an hour. of stretching varies according to the
requirement of the individual. For cooling
• Interval training method: It is executed with down, 10 seconds can be applied, and for
repeated efforts at a fast pace, with intervals flexibility stretches, 30 seconds will suffice.
of incomplete recovery in between. The aim This method is considered better and safer
is to increase the heartbeat to 170–180 beats as there are fewer chances of getting injured.
per minute.
• Dynamic stretching method: Dynamic
• Fartlek method: In this method the change stretching method uses active muscular
Physical Education Companion – 12

is decided by the surface of running, the movement that brings about stretching but
surroundings, the athlete’s physical strength is not held in the end position. This takes
and limitations, the climate, etc. For instance, soft tissues to their full length and then
terrains can switch from woody areas to after a brief pause of 3 to 5 seconds, the
riversides and hills. It accounts for both the stretched muscle contracts and the tendons
aerobic and anaerobic systems of the body. and muscles exert a force in the lengthened
The pulse rate should remain within 140 to position. The movement should start at half
180 beats per minute, with duration of training speed repetitively for a couple of times, and
lasting 45 minutes on an average. be followed by full speed after that.
5. What does the word ‘training’ mean in sports? • Post-isometric stretch: This method is
Explain any two methods of speed development based on Proprioceptive Neuromuscular
in detail. (CBSE 2012)
Facilitation (PNF) technique, which raises
94 Ans. Sport performance training simply put is a type the active and passive range of motion
 and improves motor performance. The Importance of Circuit Training
muscle is first contracted maximally for 6–8 • It is considered the most time-efficient way
seconds using the isomeric method, and to develop strength and endurance of the
then stretched to its maximum limit. This final muscles. This means it is ideal for even those
position is held for 8 to 10 seconds. For best people who don’t have much time to spare for
results, this exercise may be repeated 4 to 8 regular exercises.
times.
• In one circuit, a variety of exercises can
7. Define coordinative abilities and discuss their be incorporated, targeting different muscle
characteristics and significance. groups of the body.
Ans. Coordinative abilities are abilities that enable • Within a circuit, there is the flexibility to set the
an individual to do various related activities total number and type of stations according
properly and efficiently. Its definition can be: to the level, age group, gender and other
“Coordinative abilities are understood as characteristics of the trainee.
relatively stabilised and generalized patterns • The intensity of the training programme can
of motor control and regulation processes.” also be set and modified according to the
These enable the sportsman to do a group of various work stations.
movements with better quality and effect”.
• Incorporation of different types of stations
Characteristics and significance of breaks the monotony of exercise.
coordinative abilities are:
• It is generally a group training programme,
• Coordinative abilities are directly linked to the where one can seek motivation from other
technical aspects and skills of sports. trainees in the group.
• The central nervous system and the various • It improves muscle tone and is the best
sense organs should work in tandem. training to lose excess body fat. It is ideal for
• It determines the pace of learning and building a lean look rather than bulking out.
modification of skills. • It is a whole body workout where aerobic
• It can be a source of recreation and recovery. and anaerobic conditioning can be done at
• If development of coordinative abilities the same time and all the muscle groups can
is initiated from an early stage, then the also be trained at the same time.
individual will have an easier time acquiring 10. Elaborate the concept of circuit training.
complex skills in later years. Ans. As is evident in the name itself, circuit training
8. What are the different types of coordinative consists of a set of exercises, which is to be
abilities? (CBSE 2019) repeated after completion of a circuit. It was
Ans. The different kinds of coordinative abilities are: developed by R E Morgan and G T Adamson
in England’s University of Leeds in 1957, and
• Combinatory ability is a tough regime normally used for getting
• Orientation ability lean as opposed to increasing muscle mass.
• Reaction ability During circuit training, fat loss occurs as high
expenditure of energy and raised production
• Balance ability of growth hormone leads to burning of fat. It is Physical Education Companion – 12
• Adaptation ability considered a better option compared to cardio
• Differentiation training by experts since the latter lowers
testosterone, increases cortisol and diminishes
• Rhythm ability muscle mass. Each circuit may be made up
(For detailed description, refer to pages 183– of 8 to 10 exercise sets with little or no rest in
184 of the textbook.) between, with different sets focusing on different
9. Define circuit training. What is its importance? muscle groups, so that the whole body gets a
proper workout. The entire routine should last at
Ans. Circuit training is a type of resistance training least 30 minutes. An individual may create her/
that uses high-intensity aerobics in order to his own circuit based on her/his specific needs.
augment muscular strength and endurance. It That said, it is advisable to build the circuit with
consists of a set of exercises repeated after the the help of a trainer who can suggest the most
completion of a circuit. suitable exercises. 95
 11. ‘Circuit training provides maximum results in 1. It is the most time-efficient way to develop
minimum time.’ Justify this statement. strength and endurance of the muscles.
Ans. Circuit training provides maximum results in 2. In one circuit a variety of exercise can be
minimum time. Circuit training may also be done incorporated, targeting different muscle groups
by alternating the exercises like treadmills, squat of the body.
thrusts, skipping, jogging with brisk walking or 3. Within a circuit, there is flexibility to set the
cycling. The point is to develop a circuit that can total number and type of stations according
achieve a full body workout. So , this statement to the level, age group, gender and other
is correct as there are a lot of benefits one can characteristics of the trainee.
get by circuit training in minimum time. These
are as follows: 4. The intensity of the training programme van be
set according to the work stations.
• Circuit training is flexible and can be
performed at the gym or at home, depending 5. Different types of stations breaks the monotony
on the availability of equipment and time. of the exercise.

• It promotes muscle power, flexibility and 6. It is a group training programme where one can
endurance. take motivation from the other trainee.

• It consumes fat and can be used to fight 7. It is a whole body workout where aerobic and
obesity and related physical disabilities. anaerobic conditioning can be done at the same
time.
• It builds and conserves lean mass, thereby
improving functional fitness and reducing risk E. Value-Based Question
of diseases. Deepti wanted to be a good athlete. So, she
• It boosts cardiovascular fitness and enables tried her best to reduce her time in 800 m race,
an individual to exercise longer. but in vain. She is very keen to win a state level
12. Define circuit training. Draw a diagram of 8 championship in 800 m race for her school. She
(Eight) stations and explain its advantages. started regular practice and worked hard for it.
(CBSE 2019) Soumya, her friend, suggested to her to take help
of PE teacher Mr Harish.
Ans. Circuit training is a type of resistance training
that uses high-intensity aerobics in order to The PE teacher advised her to increase strength,
augment muscular strength and endurance. flexibility and coordinative abilities like balance,
As is evident from the name itself, it consists rhythm, etc. He suggested different exercises to
of a set of exercises which is to be repeated improve strength, flexibility and endurance. After
after completion of a circuit. It was developed six months of training, she won gold medal in
by E R Morgan and G T Adamson in England’s 800 m race for her school, thus her dream came
University of Leeds in 1957. true.
Circuit training consisting of a number of Answer the following questions based on the
exercises performed in rotation above passage:
The Advantages of Circuit Training: 1. What is the importance
of coordinative abilities?
2. What is endurance?
Physical Education Companion – 12

3. Write the values shown

by the PE teacher.
Ans.
1. Coordinative abilities
help to execute and
control movements.
2. It is the ability to sustain
an activity.
3. The values shown by
the PE teacher that he is
caring and concerned.
96